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April 16, 2024

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 

Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 
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Miles:This week: 0.00 Month: 0.00 Year: 404.70
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Thu, Aug 12, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

AM-Easy 6 miles with strides up a short hill this morning.  Concentrated on stride mechanics and running more relaxed.   The workout felt decent so maybe I'll start doing a  few more 8-10 runs starting tomorrow.   Scratch that.. I meant today:)

PM-Medium 10 miler with 5 miles at around 6-6:10/mi/ pace.  The body is telling me it's ok now to start putting some more miles in the bank.  Not very hot today compared with last year. But how long will it hold? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cheryl on Thu, Aug 12, 2010 at 14:34:31 from 67.166.68.69

I agree with what you said in yesterday's post, it does seem like people are pretty uncivil, getting mad at stupid, little things. Hard to know what to do to change that.

So I was wondering, do you have trouble running relaxed? That is the main thing I work on all the time. It seems like I'm programmed to be tense and it's very difficult to just relax and enjoy running. What to do?

From steve ash on Thu, Aug 12, 2010 at 14:55:07 from 98.202.75.78

Yes, and especially at faster paces. You know the main purpose of the hill workout was not so much for strength but also for the nervous system. You are rapidly exaggerating arm swing and lifting the knees while also pushing off on the toes. And then hopefully when you run on the flat again the nervous system has changed a bit while retaining a more economical stride.

My old coach always told me that I scrunched my shoulders and did not raise my knees enough for a larger stride. That is why my stride always appeared clipped and low to the ground. Great for injury prevention, very bad for speed! Running fast while also running relaxed is a skill and has to be practiced constantly and within reason, especially as we get older. But I can only change so much and then I have to accept what God has given me and do the best with it on race day.

Are you guys doing regular speed and short hills? The short hill session is something Peter Magill swears by. Pete is also a 14:30 5k masters runner by the way.

From steve ash on Thu, Aug 12, 2010 at 15:02:53 from 98.202.75.78

Excuse me I meant 14:49 which is still pretty dang fast for anyone at any age!

From cheryl on Thu, Aug 12, 2010 at 23:10:14 from 67.166.68.69

I've been nursing a nagging injury and haven't been to our group lately, but I agree, short hills are great and we need to do more of those. I always push for hills when I'm in charge. Thanks for your answer.

From Brent on Thu, Aug 12, 2010 at 23:19:25 from 76.8.201.223

Air Darkhorse, nice flying today on the run, runner's high is always great.

Stay Kool, b of BS Rools out

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