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

Week starting Jan 09, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSteve's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.507.0020.000.0070.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Played all day with the kids and did an easy 5 miler.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

7 mile tempo run in Minneapolis at 10pm, 5:57 pace

20 minutes light lifting

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.0010.000.0020.50

Only one day at home in the last 9 days, the rest on the road.  At least I'm sworking in warm weather!  Los Angeles for two days again.  I really had to push the workout today.  I needed a run to start setting some pace recognition for the half marathon at a distance.  Today was the first of three long runs to get some speed work into the distance.  20 mile run with 1 mile repeats; 1 mile fast and one mile recovery at pace plus two minutes.  Aiming for 5:30 repeats. 

Notes:  I'm getting the feel for pace.  I can pretty much hit the pace I need without relying on the Garmin.  That's good, I was worried about that since I have not done much speed work.  After the first few repeats I noticed that the one mile recovery seemed too much time, but I needed speed over the 20 mile distance so I stuck with the plan.  At repeat mile 10 I decided it would be fun to try and hit a 5 minute mile in the workout and just missed it.  Then I paid the price for that stupidity the next two repeats.  Great workout, I gotta try this one again sometime.  Those last two mile repeats at 18 and 20 were tough!  I'm not sure that I could do this workout at altitude.  Heart rate checks at the end of repeat 10 and 14 were both at 157, so still not in the target range though.

Mile 1    7:31

Mile 2    5:35

Mile 3    7:27

Mile 4    5:25

Mile 5    7:32

Mile 6    5:21

Mile 7   7:29

Mile 8   5:17

Mile 9   7:31

Mile 10  5:02

Mile 11  7:57

Mile 12  5:35

Mile 13  8:57 (hopped into a subway for a coke and 3 cookies for energy)

Mile 14  5:27

Mile 15  7:28

Mile 16  5:25

Mile 17  7:33

Mile 18  5:34

Mile 19  7:29

Mile 20  5:21

Half mile easy jog

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mile easy run in Dayton, Ohio.  20mph gusty winds and freezing!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

12 hours of flying and then stuck in a freeway accident on the way home for 2 hours so I missed the run today..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0010.000.0010.00

Tempo run at the gym on the treadmill.  Working on marathon pace.  First 9 miles at 5:30 pace and last mile at 5 min pace.  It's hard being at altitude again after being at sea level for 9 days!  PHR 152. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

10 miles in the morning at the gym while the kids played with friends.  Way slow pace, but enjoying it!  8 minute

 

8 miles in the evening at my sisters house while everyone ate dinner.  Oh, the exciting life of the runner..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.507.0020.000.0070.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: