A clydesdale no more!

November 04, 2024

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

Long-Term Running Goals:

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Grid A2 Lifetime Miles:						125.40
GoRun2 Lifetime Miles:						53.70
Adrenaline 2014 Blue (1) Lifetime Miles:						442.70
Adrenaline 2014 Red (1) Lifetime Miles:						429.20

Mon, Dec 14, 2009

Slow miles	Fast miles	Total Distance
9.00	0.00	9.00

Woke up at 2 and couldn't go back to sleep. Headed out the door and needed to burn off some negative energy. Legs felt good and were moving well. A song came on the radio that inspired more positive feelings and I dropped the pace for the next few miles. Turned out to be a good run. The temperatures were in the 30's which makes running a lot easier. The fresh layer of snow made everything seem clean and crisp.

Adrenaline 2009 4 Miles: 9.00

Comments

From Teena on Mon, Dec 14, 2009 at 10:03:45 from 174.52.45.85

Andy --

First, sorry that you had such a rough evening.

Second, that is one of my favorite things about running -- for me, it is the best medicine when I am frustrated or stressed. And music can have a huge effect on me as well. I am so glad that the two things were able to help you feel better.

Third, I am about to run and I am starting the Pfitz 55/18 schedule today. I am suppose to run a LT run w/4 miles at HM pace. Do I use my best HF pace (which was an aided course), a different race, or do I go off of McMillan's calculator with the MP that I hope to achieve???

Help!!! :)

From Teena on Mon, Dec 14, 2009 at 10:05:10 from 174.52.45.85

Of course I meant best HM pace, not HF pace.

Also ... I hope this day turns out FANTASTIC for you!

From Teena on Mon, Dec 14, 2009 at 10:05:39 from 174.52.45.85

Oh yeah ... one more thing :) ...

TAKE A NAP!!!!! :)

From Andy on Mon, Dec 14, 2009 at 11:54:34 from 199.190.170.30

Your tempo runs should feel comfortably hard. The pace is based on what shape you are currently in. The problem with using your goal MP is that you may not be in shape to run that right now so your workouts end up being too fast. On the other hand, he does recommend 15k to 1/2 marathon pace for tempo runs so you would be fine using a slightly faster pace. Your PR HM pace is 7:24 and I'm guessing you will be doing this on the treadmill which is a little easier than on the road so start with that. After the run, assess how you feel to decide if you should do next week's 5 miler faster or slower. You should feel like you put in a good workout but not as wiped out as you would after a race. I know this was a long, vague and probably not very helpful answer but so much of training is about trial and error.

From Teena on Mon, Dec 14, 2009 at 11:59:45 from 174.52.45.85

Pefect timing Andy ... I decided to study for my final before running and had just grabbed my running shoes when I decided to check the blog to see if you had commented. THANK YOU.

Okay, one last question, do those HM pace miles have to be strung together or can I run 1 easier, 1 harder, 1 easier, 1 harder, etc.?

From Teena on Mon, Dec 14, 2009 at 12:04:09 from 174.52.45.85

Oh yeah, one more thing: my HM PR pace is actually faster than the one mcmillan suggests (he suggests 7:36) for my marathon goal pace. I know I am way lame ... but what do I do?

From Andy on Mon, Dec 14, 2009 at 12:07:01 from 199.190.170.30

Tempo runs should be strung together. One of the reasons for running them is to get used to running at a faster pace on tired legs (both mentally and physically). Try 7:30 pace and see how it feels (right in the middle of your HM and goal MP). Most importantly, relax and do not overstress or over think your training or pace.

From Teena on Mon, Dec 14, 2009 at 12:09:42 from 174.52.45.85

Okay ... hopping on now. :)

Thanks!

From Teena on Mon, Dec 14, 2009 at 13:29:17 from 174.52.45.85

Andy -- I think I totally explained myself poorly ... my marathon goal pace is 8 minutes per mile ... but that translates on mcmillan's calculator as a 7:36 HM pace. No way EVER EVER EVER that I could run a 7:36 AP in a marathon!!! :)

From Andy on Mon, Dec 14, 2009 at 13:31:58 from 199.190.170.30

I understood what you said. McMillan predicts 7:36/mile and your PR is 7:24/mile. That is why I said split the difference and run 7:30. How did it go?

From Teena on Mon, Dec 14, 2009 at 13:42:33 from 174.52.45.85

It was tougher than I thought ... but maybe that is the purpose.

I never hit puke zone but I was dripping buckets of sweat. I did manage to hold decent form though. BARELY!!! :)

From Kathie on Mon, Dec 14, 2009 at 13:53:05 from 63.248.105.188

Nice 2am run Andy! I hope everything is all better now.

From Smooth on Mon, Dec 14, 2009 at 14:18:14 from 174.23.217.47

Andy ~ Sorry you had a rough night! AM GLAD you got in a positive GOOD run. Please take a nap if you have time today!

NICE coaching there! I LOVE tempo runs. It's tricky to figure out the pace running on the road. It takes practice to get the feel. TM makes it easier to hit the pace; but translates a little differently for me than on the road.

From Teena on Mon, Dec 14, 2009 at 14:26:59 from 174.52.45.85

Okay ... so I was just thinking ... my hubby Ry often goes to lunch with his harem from work (4 great ladies who is friends with)when he needs a good laugh. Maybe you need to join Kathie, Smooth and me for some good eats!!!

Thoughts?

What say all of you???

From Teena on Mon, Dec 14, 2009 at 14:28:45 from 174.52.45.85

AND KIMMY TOO!!!

From Kathie on Mon, Dec 14, 2009 at 15:10:35 from 63.248.105.188

Oh I'm in I can always eat!!!!

From Smooth on Mon, Dec 14, 2009 at 18:17:26 from 174.23.217.47

Andy please say YES!!!

Ry has harem? Really?! :) I thought only Prez and Lowell hav'em!

From Teena on Mon, Dec 14, 2009 at 19:39:30 from 174.52.45.85

Yes, Ry has a harem!!!

(Luckily I think they are great!)

So Andy ... what say ye?

* :) * :) * :) * :) * :) *

From Teena on Mon, Dec 14, 2009 at 19:45:08 from 174.52.45.85

Let me clarify ... I don't think harems are great ... just the ladies that Ry goes to lunch with!!! :)

From Andy on Mon, Dec 14, 2009 at 21:12:02 from 198.60.114.178

This is Utah so I don't think they are called harems (although they are common).

From Teena on Mon, Dec 14, 2009 at 21:18:58 from 174.52.45.85

HA!!!

So ... are you in???

Come on now, what man can pass up lunch with 4 ladies???

From Andy on Mon, Dec 14, 2009 at 21:21:40 from 198.60.114.178

Sounds good to me.

From Teena on Mon, Dec 14, 2009 at 21:39:13 from 174.52.45.85

Okay all --

What day works???

(I vote for any day after Thursday ... I need to get through finals.)

From Smooth on Tue, Dec 15, 2009 at 19:10:47 from 174.23.217.47

How about Friday then? My sons are coming home on Sat. Next week will be booked up!

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