Hurry up slowly..

April 2013

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSteve Ash's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

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:

 

    
 

 

 

Miles:This week: 23.50 Month: 23.50 Year: 235.70
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.0025.007.004.00164.00
Saucony Fastwitch A-5 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.003.0015.00

AM-Easy 5 miles. 33:26

PM-10 miles with 3x1 mile at 5:10, 5:15, 5:12.  Jog back recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles easy. (41:57)

PM-4 mile jog. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

AM-6.5 miles with a 1 mile pickup in the middle. (40:36)

PM-4.5 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles with last quarter fast in 1:18 for leg turnover.  6:20-7/min pace.

Badly wanted to run SLC half but just couldn't justify spending the money. These events are becoming so ridiculously expensive now so I have to pick them carefully and sparingly.  Wasn't easy though especially in light of the horrible tragedy in Boston this week.  I so wanted to be a part of this event to stand with everyone else and say that we will not be intimidated by such cowardly acts on our nation and we as a people.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.005.000.0015.00

AM-Progressive run on the treadmill. 10 miles including a so called warm up.

10 miles total in 57:23/ 1% incline.  A rather sweaty affair to say the least..

PM-Easy 5 mile jog. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

AM-12 miles with the last 2 at MP effort. (1:22:10) 

 Right hamstring and sacrum are tighter than usual this morning. I think it's time to just go get a heel lift and raise the shorter leg until I can figure out how to correct this imbalance. That is if it can be corrected at all..  Trying to stay optimistic about this but it's been an ongoing thing for a few years now and it's time for some real answers.

AM-4 miles easy on the soft deck treadmill at Gold's. A less bone jarring and joint shearing choice than the usual concrete today. (29:21) flat level.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-7:30/mile.  Treadmill flat.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM-Easy 6 miles. (41:11) 8600 south out and back.

PM-Medium/High Aerobic run for 6 miles.  (38:11).  Parkway trail path.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.001.000.0010.00

AM-Easy 4 mile wake up run.  7th east. (29:48)

PM-Medium Aerobic run on the treadmill with random hill repeats of up to 4% incline.  6 miles total. (38:36)  Not all treadmills are created equal I'm finding out more and more lately..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy/medium pace 7 miles.  1300 east/out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.001.001.0020.00

Long run up up and down Provo Canyon with Sasha, Chad R and Collin A.  I really enjoyed getting out again and meeting new people while taking on a longer run. Good times..  I have'nt run 20 miles for quite some time now and although I'm not quite as fit as I used to be, it still turned out to have a much better result than I had expected.  The first 12 miles were at smooth and easy pace with the last 8 progressing gradually in effort until the last mile that is.. with some rather brutal hill climb it turned the legs to jello.   A great training run however and with no bonking issues which in and of itself is really encouraging.  For now I'm going to make a few changes in the coming weeks on the training in order to regroup and then work towards strengthening the legs and core more in order to improve economy.  I just have to keep building patiently and being thankful for the blessing I have.  

20 miles total with 12 at 7:30-8/min pace with 8 at sub 6 to 6:20ish/mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on 7th east. (38:37)

Saucony Fastwitch A-5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

AM-8 miles high aerobic with 5 at MP pace. / 0.5-1% incline at 6-6:15/mile. (51:37) total time.  Not fully recovered from Saturday but still pretty doable.  Need to buckle down and take another easy day especially after a longer hard run that I'm not used to.

PM-5 miles easy on 7th east in (38:42} including a mile with my son.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 5 miles on the grass and parkway trail.  No watch.

PM-Easy 3 mile jog. (26:11)  About 1.5 miles with Ian while we talked about orchestra.  He plays viola and really enjoys it. You can always tell when it's orchestra practice day because he is usually up at about the same time I am.

Saucony Fastwitch A-5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.0025.007.004.00164.00
Saucony Fastwitch A-5 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements