Ran to Rec Center to run with Paul and we did the River Heights Loop at a decent clip. He tried to kill me during the 4x200 meter striders in the grass. My legs felt very fatigued during the striders and during the 1.5 mile run home. Good tune-up for the 10k run on Saturday.
First Dam Run 10K (10 Miles) 00:37:39, Place overall: 4, Place in age division: 3
Slow miles
Fast miles
Total Distance
3.00
6.20
9.20
First Dam Run 10K 37:39
I went out with the goal of breaking my previous 10K PR of 38:06 and did it. After a quick 1/2 mile warm-up I lined up and it was show-time. I started out right on track with a 6:10 first mile. About that time the 5K guys turned off and we never saw them again. I was hoping most of the fast guys would turn off but only 2 did. That left me in 8th Place. I ran the next mile in 6:00. The next mile had a pretty good climb in it that slowed me a bit and I ended up with a 6:20 mile (3 mi in 18:30). So far, so good, time to start picking off people. I stepped it up just a tad and ran basically 6:00 mile pace all the way to the 6 mile marker picking off a few people. I hit the 6 mile in 36:30 exactly with no one in front of me and about a 15 second gap to the guy behind me. I picked it up as hard as I could and crossed in 37:39. The chip time showed 37:41 but was off so I am calling it 37:39. Fourth Place Overall and third in my age group. I felt that I ran solid even running a negative split which is a first for me. My HR was pegged around 182-185 the whole time (after the initial 1/2 mile) so I feel like I gave it my best.
Those Interested in seeing the course click HERE (this was created courtesy of Paul Petersen) Thanks Paul!
Max HR: 192 (last mile or so)
Ave HR: 182
Total Time: 37:39
Did an easy 2.5 miles after to cool down.
I decided that I need to work on my endurance a bit as my 10K speed shows a prediction of a 2:55 marathon, but I know that I would die if I tried that right now. So, I ran the Airport loop at goal marathon pace effort. I started out with 6:50 miles just trying to stay ahead of the 7:00 guy. I was consistently around 6:50's the whole way except for the last mile where I put on a bit of a kick to finish with a 53:53 time. I am pleased with the effort as it shows that at least to the 8 mile mark my fitness is right where I want to be. Now to build more base and work on keeping that pace for a lot further.
Ran to Rec Center in 12:00 (1.5mi) to run with Paul. We did the 6 mile Canal Loop with a slight detour. It was a nice run that alternated trails and roads. I liked the trails because, it seemed we were still in the city, but running on single-track. Anyway, after that, I ran home.
Ran a new route at lunch with Dan. I call it the Yesco-Logan High out and back run. Yep, it goes from YESCO to Logan High and back. We did 2x200m striders at about 33-35 seconds on the grass at Logan High. I wasn't feeling too good today and enjoyed the easy pace that we ran. I especially enjoyed the (likely)last day of 50-60 degree temperatures.
26:30 out - 27:30 back (including the striders).
Total Time: 54:00
Ave Hr: 153
Ran the YESCO-Green Canyon Run with Dan today. Our goal was to beat our previous time of 68:45 and we did it pretty easily in 66:48. We hit the turn-around in 35:35 and then hit some 7:00 and some sub 7:00 miles on the way back (downhill). The worst part of the run was the 10 min hail storm that blew over. Ouch
Ran the Millville Deer Fence Loop with Dan. It is a great run as it has everything, hills, flat, dirt, asphalt, deer (ok, I didn't see any deer, but being called "Deer Fence Loop" you would hope to see some). This run has some serious hills, both up and down and my quads are trashed. We averaged close to 7:30 miles overall. The hardest part of this run was the rolling hills, it seemed that you never had a flat section to rest until the last 2 miles when you were trashed.
Total Time: 1:30:40
Ave HR: 158
Ran the YESCO-Logan High Run. (3.5 miles each way). I ran with Dan and we were between 7:00 and 7:30 to the High School. Once there we jogged to the track and did an 800m at 5K race pace (2:48) then an easy 400m recovery then a 400m hard but not all out (70 sec). It felt good to spin the wheels and feel the latic acid build up.
Total Time: 60:22
Ave HR: 162
Ran to Rec Center/High School to run with Jon. Before he got there, I did 4x200m striders on the track. I felt sluggish today. We ran up the canal trail (up via canyon road) up to the water lab and back down the canal via the temple. It was a casual 7:30 - 7:45 miles pace. I felt good during the easy miles. Afterward, I ran home. A total of 9.5 miles (more or less).
Ran the Airport Loop with Dan. We felt like it was 7:30 pace but for the first 3 miles it was closer to 7:10 pace. That always is nice. We hit a section of MUDDY road that really bogged us down but we got away from it by running through a cow field.
Total Time: 58:25
Ave HR: 160
Ran the Green Canyon - YESCO run with Dan I enjoyed pushing the pace a bit. It felt pretty good. We threw in some (2) 6 min miles coming down to even out the 8:00 mile going up (pretty good climb). 1st side ache that I have had in months today, but it lasted less than a mile (poor breathing technique probably).
Total Time: 66:05 (35:10, 30:55)
Ave HR: 166
Gossner Loop modified. I ran it with Dan in the dark. My HR monitor stopped in the middle of the run. I need to pull it apart and see what is up with it. I hope it didn't die.
My guess is that it was 7:30 pace as it was an easy day.
Ran on the River Trail with Paul, Dan, Ben, Jon, and Dave. Easy Pace. Afterward, ran 5 miles on pipeline trail on North side of the canyon.
Total Time: 1:34:21
Ave Hr: 154
Ran a modified YESCO-Green Canyon Run today. We (Dan and myself) turned South on 1600 E (instead of continuing up 1800 N to Green Canyon) and ran past Lundstrom Park down 1000 N back to YESCO. We still hit 400 of the 500 feet of elevation gain but more importantly, I was able to take a bio break using modern facilities and not in the bushes. It almost came to that.
I have felt ill the last 24 hours and I think I am fighting it off pretty good. I might make tomorrows run easier than planned if I get worse tonight.
Total Time: 68:32 (med effort)
Ave HR: 161
Max HR: 172
RHR: 47
Did seven miles on the 5-mile out and back run near my house. I had to repeat 2 miles to get seven. I am sick and not feeling too great so I played this run by ear. I started out with an 8:00 mile warm-up then a 5:50 mile (5K race pace). Followed by an 8 min mile. The next fast mile was done in 5:47. I didn't want to overdo it as I am concerned about being healthy for thursday's 5K. The rest of the run was at an easy 8:00 mile pace. Not sure of how much to do tomorrow as I feel pretty awful right now.
Cottonwood Heights Turkey Trot 5K (3.1 Miles) 00:18:33, Place overall: 5, Place in age division: 1
Slow miles
Fast miles
Total Distance
5.00
3.10
8.10
Cottonwood Heights Turkey Trot 5K
18:33
5th Overall
1st 26-29 age group
I was feeling pretty sick still today but I really wanted to do well on this race so I gutted it the best I could. I started out just fine letting the rabbits take off. Most came back after the first 1/2 mile. I was about 20-30 yards behind the "pack" of leaders and debated going after them and run with them, but decided to run my pace. The course is hilly and tough. Lots of hills both out and back. 175 ft elevation difference between the start/finish and the turn-around. The wind had a bit of an effect on my time as well. It was warm but pretty windy.
I worked to keep pasing people the whole way and did well picking them off slowly until the finish. I was hoping for a time closer to 17:30 but I am happy with my time considering the tough course and being sick.
Total Time: 18:33
Ave Hr: 186
Max Hr Hit : 196
(Every time I looked at my watch it was around 188-189, but I didn't look during the last push to the finish).
Ran some easy miles after the race cheering on family members and running home.
Ran an old High School Course called Animal. It has some big hills for the first half and some good downhill/flat training the last half of the loop. The climbs are about 5% grade and the downhills about 2-4%. I felt lousy the first half (sickness/hills) and picked it up and felt good the last half
Ran on the Jordan River Parkway trail today. Approx 12 miles. I started at 6200 S and followed the trail north at 7:30 pace to 3300 S. Hit the turn-around in 45 mins. I was tired and did the next 2 miles slow. I saw that I was slow so I decided to pick it up and try and make it back by 90 mins. I was 3 mins off the pace and had 4 miles to make it up. I pushed it pretty good while trying to stay even paced. I made it in 1:29:45. I figure I did 4 6:45-7:00 miles while fatigued. Good MP simulation. The illness is getting better. It has moved out of the lungs mostly and is now in the nose. That makes the running easier.
Ran a modified Home to River Trail via horshoe park run. Hit 5 miles @ 7:00 pace (35:00) then picked it up for the last 4 miles finishing in 61:18. I ran during a break in the snow storms and saw the big one coming. I almost made it. I got pelted by hail and snow during the last 1/2 mile. Visiblity was down to 30 feet or so.
House to River Trail via Horshoe park run. The roads were still pretty slick and there were black ice patches. I had to be extra careful as I ran in the dark. Med-easy effort but not too many miles.
Busy Day at work and I had to bring the car to my wife, so I drove home from work and ran back to keep working. Ran to work via 400W. It was really cold and I had to hurry. Averaged 6:45 mile pace
Total Time: 28:30
Ave Hr: 165
Drove to the Jazz game (free tickets) and enjoyed the evening!
Worked a crazy day at work and had no time to exercize. I hope tomorrow is a lot quieter and less stressful. I am looking forward to some miles this weekend.
