Ran and easy Landfill Loop this morning. I was pretty sore yesterday, especially after sitting in the Van driving home for 13 hours. I could feel major fatigue in the legs, but 7:30 pace was very comfortable. I didn't enjoy being welcomed back to Logan with a run in the Rain/Snow. I got soaked thru. I will need a few more days recovery from the Relay.
Providence Hills Run (up 200E, down 100E). Did 4x100m striders during run. Legs felt ok until I did the striders. The speed made them hurt. I still need a bit more recovery from the relay.
Ran the Providence and Millville Loop this morning. I can't believe that my legs are STILL fatigued from the relay. Man!! I started out easy then pushed it pretty hard on the up hills and ran 1 fast mile at 1/2 marathon pace to see if I was a wimp or if my legs really are as tired as they feel. I did 1 mile in 6:00 on a 1% downhill. I briefly thought about doing two but the next was into the wind and had rolling hills (wimped out). I ended up with a 7:18 next mile and that felt hard. I felt like my HR was low but I couldn't get the fuel to run fast today. I think I had better do something like 8 miles tomorrow and Friday to try and get back into racing shape.
Total Time: 1:25:20 (7:10 ave)
Ave HR: 158 (Max HR 173 on uphill miles, 172 at end of fast mile)
Easy Miles on Paved River Trail. I did 4x100m striders during the run. I almost didn't go this morning, as I have felt I needed the rest, but went anyway. I figured 3 easy miles is better for me than nothing. I actually felt pretty good during the run. I think I will be well rested for tomorrow.
Striders 1/2 Marathon (13.1 Miles) 01:21:45, Place overall: 20, Place in age division: 5
Slow miles
Fast miles
Total Distance
2.50
13.10
15.60
I had a couple of goals coming into the race. The first was to run sub 1:22. The second goal, recently set being to run sub 1:20. After this week of training and knowing how flat I have felt since the relay, I knew today was make or break.
After a brief warmup I started out just with James and settled into my pace. So far so good, crossing the first mile (actually 1.1) in 6:26. Actually I felt fine thru the 5K point (according to my garmin) in 18:15. About that point, I got a sideache and I had to slow to breathe thru it. I watched James pull away. I was pretty bummed about it, because I knew I could run with him, but it wasn't going to happen today. I crossed the 10K point still looking ok in a new PR of just under 37 min. At that point I was starting to unravel. My legs were super fatigued and couldn't get them going. One foot in front of the other for the next few miles. I was slowing more and more and by mile 11 I was way over 6:00 pace and in the 6:40 range. That was frustrating. I ran with Taha for a while and we whined and complained about how we suck and should have been much faster then we were. He left me for a while, but then by the end of the race, I reeled him in again. I got a second wind when I saw the finish line, but too little too late. 1:21:45. I was happy I still beat 1:22. I think I left my legs in AZ.
I was glad that Paul ran so well as he is deserving of that honor. I know many other bloggers ran a great race and placed well. I learned a few lessons today. 1. Pre-Race BBQ Hamburgers give you a stomach cramp at mile 4. 2. I need to figure on longer recoverys between key races. 3. I am a wimp and give in too easily to my doubting mind when I think my body is falling apart.
Here are my mile splits based on the mile markers:
1. 6:26 (long)
2. 5:53
3. 5:56
4. 5:53
5. 6:06
6. 6:08
7. 6:06
8. 6:12
9. 6:40
10. 6:17 (short)
11. 6:42
12. 6:38
13. 6:14
13.1 :29
Total Time: 1:21:45 (6:14 ave)
Ave HR: 180 Max HR: 188
This is my 1/2 marathon PR as it is the first one I have run. Also, it is my unofficial 10K PR as well so I have to be pleased with that!
Ran a short cooldown and hit the road with the family.
I got some good rest yesterday and felt pretty decent today. I started out nice and easy and by mile 5 I was running 7:00 miles easily. That is a good sign for me. I ran the Providence-River Heights Loop.
Today I ran the Young Ward loop via the Landfill and the Paved River Trail. I didn't feel great going out the door, but I am glad I went as I felt better once I got going. My goal today was to run 7 miles at goal MP (6:30ish) and then be strong through the rest of the run. I ran one mile to warmup at 6:56 pace and go to work.
Mile
Pace
Ave HR
2
6:30
164
3
6:32
166
4
6:24
168
5
6:28
168
6
6:26
168
7
6:26
167
8
6:25
167
9
6:35
166
10
6:35
165
11
6:43
165
12
6:41
164
12.5
6:35
165
After the 7 miles tempo, I decided to ignore the watch and just run at what felt comfortable, while still trying to maintain sub 7. I was pleased when I heard the mile beep and checked the times to see that I wasn't slowing down too much.
I feel really good about the run as it shows to me that I can hold 6:30ish pace for at least 1/2 of the marathon. Two months ago I thought that 6:30 was too fast but not now. If I can keep my HR below 170, I can run for quite a while at that pace. I do hate it when I feel much better during a training run than during a race, but I will live.
I ran the Providence - Millville loop today hitting all the hills. I started out at about 7:00 pace and then pushed up the 200E hill thru the neighborhoods to canyon road. I was pretty tired as a result of pushing so hard. Once I hit the top, I jumped into a fartlek. 3 min hard 1 easy. I was shooting for 6:00 pace as if it were flat. Some of the sections had some good downhill, so those sections were faster. During the second fast section, I caught up to a guy running at about 7:00 pace. I had seen him before running in Providence. I asked if he wanted to join me and he did. His name is Mark Jorgensen and he claimed a 3:10 marathon PR. I looked him up on Athlinks (3:10:41 @ TOU in 02). He is training for Ogden. I think he could break 3 hours. He kept up with me for 3 miles or so before he had to go home. It was nice to have some random company. I invited him to join us for our long run saturday and he said he would. After he left, I did 1 more fast 3 mins and died. I coudln't keep the pace on the slight uphill I was on. I decided I was done at that point and went home.
#1 .53 mi in 3:01 (5:43 pace)
#2 .52 mi in 3:04 (5:54 pace)
#3 .58 mi in 3:14 (5:37 pace) good downhill here, and got talking and forgot about the time.
#4 .52 mi in 3:00 (5:46 pace) Mark's last one
#5 .47 mi in 3:00 (6:30 pace)
I ran the rest of the way home at about 7:00 pace. I was wiped. Looking forward to an easy day tomorrow.
Ran to Pauls house and met up with the Logan crew (Paul, Jon, James, Dan, and newcomer Mark). We took it pretty easy for most the run with a fast mile (Mr. Garmin said 6:06). We ran up Logan Canyon to the campground and back. Nice run to train the body to burn fat. I was feeling low on fuel the whole second half. I ran home from Pauls house after the run
Total Time: 2:52:13 (8:05)
Ave HR: 150
Paul, I had a bit of a heart rate drift towards the end as predicted. I drifted about 10bpm. Dehydration and fatigue.
Good week for me as I hit my goal of 65 miles. I plan on 70 next week.
I ran my Young Ward via Landfill loop this morning. It was perfect weather for running, just a bit chilly. I wanted to be close to my time of last week as that was the fastest time I have run on this course. (Last week it was 1:22:03). I started out easy with a 6:57 and then a 6:42 mile. After that, I began a Tinman Tempo (goal 6:30 pace) and the rest of the miles were between 6:20 and 6:33. In all, a great run.
AM: Providence River Heights loop at recovery pace. Just another day.
Total time: 60:16
Ave Hr: 149
PM: Borrowed a jogging stroller from Dan and took Jaxon on a run. I went naked....no Garmin, no watch, no checking the clock coming or going. I had no idea how fast I ran. I went mostly slow, but Jaxon kept saying "Faster". So I had a few pickups thrown in. A good run, except it was too soon after dinner, with too many cookies afterward.
I wan't feeling great this morning and the snow didn't help. I was soaked thru pretty quick into the run. It must have been wet snow. I ran up the University Track running with miles between 7:00 and 6:30 pace. I felt lousy so I decided to try and do 800m hard and see what happened. I ran 3x800m with 200m jog recovery. I went 2:41, 2:45, 2:47. It was awful. I nursed my wounded body back home with miles between 6:50 and 7:30. My body is tired from the mileage increase, so fatigue was to be expected. Glad that run is over.
Ran Blacksmith Fork canyon with Paul and James. It was a great workout. We ran up 9 miles at 7:15 ave pace then James and I ran some MP down. Paul did laps around us, and ran some serious stuff, but I am pleased with my effort. We ran 4 miles (6:25, 6:35, 6:21, 6:29) then did an easy mile then ran 4 more (6:33, 6:24, 6:28. 6:17). A cool down and 19 miles it is.
According the the toy, we started at 4700 ft and climbed to 5300 ft and back.
Total time: 2:12:34 (6:57 ave)
Ave HR: 164 (170 during the faster miles)
Thought I needed 19 to get 70 this week, but I counted wrong. I would go do more but I have been doing yardwork nonstop since 12:00 and couldn't crawl another mile.
Young Ward loop this morning. Med-easy effort. Started out easy and did a bit of a progression run (7:30's down to 6:56 as fastest mile). Felt better as the run went along.
Ran to Paul's house and we ran together up the University's track. We met James there and James and I did 5x1000m with 200m recovery. I wasn't sure the pace I wanted to go so we just took off and did what felt right. I originally thought that 5:50 to 5:55 mile pace would be fine. We ended up going much faster than that. We went
3:31 (5:32 mile pace)
3:35 (5:39 mile pace)
3:35 (5:39 mile pace)
3:34 (5:39 mile pace)
3:20 (5:14 mile pace)
I felt pretty good today. Legs felt fresh and ready to go. I did get some lactic acid buildup by the last 2, with the last one burning pretty good. I was very pleased with the workout.
Paul finished with his at about the same time and we ran back home at an easy pace.
Providence Hills Loop this morning. Nice morning for a run. I am loving spring. My legs were sore from yesterday so I went nice and easy on the hills...both up and down.
Striders WRC 30K (30 Miles) 01:59:12, Place overall: 8, Place in age division: 4
Slow miles
Fast miles
Total Distance
2.00
18.65
20.65
Striders 30K in Eden Utah. 1:59:12 (6:23 ave) 8th overall
I had a goal of breaking 2 hours for this race and I acheived that goal so I am happy. I ran much better today than in the Half-Marathon a few weeks ago. I was actually only 1 min slower on my 1/2 marathon split today on a hillier course.
I started out with Bill C. and Ted L. We ran 2 miles together and chatted about this and that. They were going a tad faster than I wanted to go so I let them pull away. James and Bob (HRH) came up on me and gave me some company. We ended up running most of the way together. We had Dustin there for a while and also Nathan too. It was sure nice having some company to pass the time. That made a big difference over the course of the race to run with people.
Here are the splits according to my Garmin, however, it wasn't that far off from the mile markers this race (Bad Tangents started to add up).
Mile 1
6:09
HR Ave = 169
2
6:15
175
3
6:13
175
4
6:20
178
5
6:22
175
6
6:21
176
7
6:24
176
8
6:27
176
9
6:22
177
10
6:17
179
11
6:11
177
12
6:16
175
13
6:22
177
14
6:21
178
15
6:34
178
16
6:32
179
17
6:44
179
18
6:45
181
18.69
4:10 (6:03 ave)
185
I ran well keeping pretty even splits until about mile 14-15 when I ran out of gas. That is when James pulled away and it was Bob and I to the end. I had to keep surging to stay with Bob as I would drop back every 1/4 mile or so but then realize I can stay with him, and it is all mental. I did have a bit of a HR drift over the last 5K, but it could have been the hills not me.
Good Job to Paul for winning...again and winning the circuit. The fastrunningblog had a great showing with most of the top 10 runners are on the blog. We did miss Chad and Scott, but I hear they went 1& 2 in the 5K they ran this morning. Good Job everyone!!
Oh, I was dry-heaving after drinking 30 oz of Gatorade at the finish line. Not fun. Closest I have come to losing it after a race (I have a stomach like a rock normally).
Total Time: 1:59:12 (6:23 ave)
Ave Hr: 177 Max HR: 187
4th in age group, but since Paul won that bumped me up to win a 3rd place medal!
