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Week starting Nov 05, 2006

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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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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
Slow milesFast milesTotal Distance
41.909.3051.20
Slow milesFast milesTotal Distance
5.003.008.00

2.25 mile warmup then 3 X 1 miles @ 5K pace (6:00/mile) with 0.5 mile jog in between each. I couldn't get comfortable during the first mile. My upper body felt very tense. Finished in 5:54 and felt alright. Was a little more comfortable during the second but it hurt more. Got a little nauseous towards the end. Ran it in 5:52. Didn't really feel like running the last one. First quarter felt slow but was a little ahead of pace. Slowed down the second and third quarter and was 2 seconds behind at 0.75 miles so I sped up to make up the difference. Actually started to feel good during the last 0.25. Finished in 5:58. Ran 1.75 miles to cool down. While I wasn't as comfortable as I would have liked, it did feel good to get through it with faster splits than I had planned on.

Avg HR = 148 (peaked at 175)

Total Time = 1:01:25

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Slow milesFast milesTotal Distance
8.500.008.50

Legs are tired so I took it relatively easy today. Run to Orchard Drive then looped back home. Going uphill seemed to take too much work but coming downhill felt quite a bit better.

Avg HR = 152

Total Time = 1:05:52 (7:45/mile)

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Slow milesFast milesTotal Distance
5.000.005.00

Very easy recovery run (past the golf course and back). My leg muscles are sore. I take this as a good sign that I am running outside of my comfort zone more often and taxing my body more.

Avg HR = 140

Total Time = 42:50 (8:34/mile)

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Slow milesFast milesTotal Distance
6.003.009.00

Warmed up with 2.25 then ran 3 miles at tempo pace. Wanted to keep each mile below 6:30. First mile (6:24) was a lot more work than it should have been. My legs did not want to move. Started to loosen up during the second mile (6:24) and felt a lot better. Now that I was warmed up, the third mile (6:24) was pretty comfortable. ended up a little further from home than I planned and ran 3.75 miles to cool down.

Avg HR = 157 (peaked at 178)

Total Time = 1:07:04

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Slow milesFast milesTotal Distance
4.003.307.30

Felt really good today. After feeling beat up the past couple of weeks it was nice to have a run where I felt good. Tried to keep it at a good general aerobic pace but got carried away during the middle miles and got about 1 minute ahead of the 7:30 guy. Decided to back off a bit but still kept my pace below 7:30 the rest of the way. The pace felt very comfortable.

Avg HR = 158

Total Time = 53:48 (7:22/mile)

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Slow milesFast milesTotal Distance
13.400.0013.40

Wanted to take it easy today and not worry about the pace - just enjoy the run. I found my SuperFeet insoles which I haven't worn for over a year and decided to give them a try. I could feel added pressure on my right medial tibia (site of previous stress fracture). I could also feel a blister coming on so I stopped by the house after 9 miles and put the old insoles back in. Finished up with another 4 miles. Other than the insole issue, I felt really good during this run. I was very relaxed and didn't feel as though I was pushing at all. The pace was slightly faster than my LSD pace during racing season.

Avg HR = 148

Total Time = 1:44:55 (7:50/mile)

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Slow milesFast milesTotal Distance
41.909.3051.20
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