The sun is up, the air is fresh, the stone is old

December 22, 2024

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Location:

Logan,UT,USA

Member Since:

Dec 15, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs after age 40:

5k 15:15 Running of the Leopards.

8k 22:21 Alta Death Dash

10k 33:02 Des News

Half Marathon 1:10 Timp Half

Marathon 2:32 Ogden

First solo R2R2R Bass Trails Grand Canyon

First R2R2R Grand Canyon Toroweap Overlook

Short-Term Running Goals:

Not be fat all year

Long-Term Running Goals:

Smell the dirt, feel the mountain, taste the wind.

Personal:

"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Mon, Feb 06, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	10.00	0.00	0.00	21.00

I really wanted to run an easy 30 miler today along the beaches of LA but I know that I have to eventually do something more productive than the long, fun slow runs. I had on schedule a 20 mile progression run, 10 easy then 10 at MP. I ran the first 10 at 7:50 pace and then increased to 5:45 pace. Way harder than I thought to pace. First mile at 5:53 so I picked it up, 2nd at 5:33 so I let it off a little, 3rd at 6:11. I finally hit a groove for 4 and 5 at 5:46 but now I was dying so I backed off and jogged a mile to catch my breath and then ran the last 5 averaging 5:53. This kind of run will obviously take some work for me to run right.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Jake K on Mon, Feb 06, 2012 at 16:55:56 from 155.100.226.54

That's a really solid run - a good marathon simulator - get some miles on the legs, then hit MP for a long time.

From Steve on Mon, Feb 06, 2012 at 17:52:47 from 66.87.64.5

Yep, a first for me and a lot to think about out of it. It's easy with normal miles to get a false impression of where you stand for fast endurance running. This sets you straight pretty quick.

I have tried a different stride on long runs with quicker turn over for some time now. It seems to be very effective at about a six minute pace, I can just put in the miles. But when I increase to anything quicker than 5:45, the turnover seems too high and I go right back to my natural stride. Have you tried any different techniques? What seems to work for you at your MP, or do you even think about it?

From Jake K on Mon, Feb 06, 2012 at 17:54:13 from 155.100.226.54

Honestly I don't even think about my stride rate, I just do whatever feels natural.

From Steve on Mon, Feb 06, 2012 at 18:01:20 from 66.87.64.5

That's what I like to hear. Just run

From Rob Murphy on Mon, Feb 06, 2012 at 20:03:39 from 76.27.122.13

And it's the kind of run that takes quite a while to recover from - basically like running a marathon.

Oh wait, this is the FRB. No recovery allowed.

From Steve on Mon, Feb 06, 2012 at 20:27:31 from 66.87.126.5

Well, I guess I'll see, but hitting a MP after 10 easy miles felt a whole lot different than mile 10 in a marathon. For sure I know from experience that being surprised by the effort that pace requires on marathon day is not a good thing.

From Steve on Mon, Feb 06, 2012 at 20:32:47 from 66.87.126.5

Besides, check out my run yesterday. Yup, zip

From Rob Murphy on Tue, Feb 07, 2012 at 08:13:13 from 76.27.122.13

I know, you're not nearly as OCD as some people. Just remember that the actual improvement comes while you are resting.

From Jake K on Tue, Feb 07, 2012 at 10:45:22 from 155.100.226.54

Don't worry Steve - I think Rob is actually trying to tell ME to take a day off :-)

But about your thoughts on how hard marathon pace should feel... Ryan Hall made a good point in an interview a while back that I listened to - he said when you are weeks/months away from race day in training and running MP workouts, you can't even think about trying to put it together for 26.2, b/c it just will NEVER seem possible. You have to have faith in what you are doing and that it will come together when its time.

From scottkeate on Tue, Feb 07, 2012 at 11:04:31 from 216.49.181.254

Great run Steve! I was thinking I was pretty cool after my first 10-mile tempo under 6min/mile in years. You keep raising the bar. It's awesome! It'll be fun to see where this year will take you.

From Steve on Tue, Feb 07, 2012 at 12:13:12 from 66.87.93.231

Well Scott, I couldn't do the workout, had to jog a mile in the middle so I count it as a no go. I'll hit it again soon.

Jake, that's something to think about. Obviously he stays on a pretty tight plan, something I need to do.

You know, Rob is right a lot of the time, which is very annoying...

From scottkeate on Tue, Feb 07, 2012 at 12:36:40 from 216.49.181.254

Go or no go, still an impressive workout. There is always a lot to learn by not hitting the goal. I've been a bit too reserved in my training in the past--mostly a chicken to take an honest look at where I'm at. It's been tempting to just put in the miles and not do the periodic gut check with a race or tough speed workout.

From Steve on Wed, Feb 08, 2012 at 01:05:35 from 65.40.156.3

I know, I have a list of embarrassing races because of that. In case anyone misunderstood that comment about Rob above, I meant that when I take his advice, (pretty common occurance according to me, almost never according to him), he was right and after a while that gets annoying. :-)

Someday I learn

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