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Week starting Feb 10, 2013

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Location:

Salt Lake City,UT,United States

Member Since:

Dec 08, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

13.1: 1:09:58 (2018 Des News)

26.2: 2:37:45 (2019 Mesa Phoenix)

Short-Term Running Goals:

Stay healthy!

 

2019 Running Schedule

Feb - Mesa Phoenix Marathon (AZ): 2:37:45. Lingering flu didn't help, but I still got a PR.

April - Bonneville Shoreline Trail Marathon (UT). Mostly just going to be a training run. Finally got myself into the sub-4 club last year, so I'll just have fun with it this year.

May - Stillwater Half Marathon (MN). Goal race for Spring. Looking for ~1:12.

October- Chicago Marathon (IL). We'll see where I'm at in Fall, but probably will be looking for low 2:30s.

Long-Term Running Goals:

Stay healthy, make improvements, maximize my potential.

Personal:

I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design and improve neurosurgical approaches for treating movement disorders.


Summer 2018 update: I'm lazy about copying over from Strava, so find me over there for day-to-day runs until I eventually get around to copying everything over here.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skechers GoRun 4 Blue - A Bit Too Big, But Free Lifetime Miles: 105.80
Saucony Grid Type A Lifetime Miles: 94.20
Saucony Fastwitch 7 Blue Lifetime Miles: 132.40
Saucony Fastwitch 7 Red Lifetime Miles: 135.90
New Balance Vazee Summit V2 Black Lifetime Miles: 121.90
Skechers Go Med Speed 4 Lifetime Miles: 36.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.0021.0010.000.0051.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6 miles by myself at 6:58 pace on a hilly route in NSL/Bountiful with 300 feet of climb, wanted more, but no time.  Jogged another 2 miles with my pooch Holly.

 

Wasn't paying attention to time the night before, so I accidentally stayed up until 3:00 am playing piano (somehow I practiced for 3 hours before I realized where the time had gone?!?).  I ended up sleeping in until 11 on Sunday (sorry for missing the group run, everyone), but needed to practice piano (I'm making this a daily part of my life again, despite how busy I am) and give Holly some play time.  I went running, but didn't have much time as I had to get over near campus to tutor in the afternoon.  After tutoring, I was in the lab for a good 5 hours (not common for me on Sundays) taking care of a few odds and ends in addition to getting a surgery done, so I didn't get home until very late.  Oof...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0010.000.0011.00

I was going to put off my first workout of the week until tomorrow and just do 8-10 miles of whatever today on a treadmill, but after 1 mile of what would've been the equivalent of warm-up pace for a tempo (a bit under 7:00), I realized that I felt great and decided to do the 10 mile tempo today.  Reset the treadmill and locked in at 5:52 pace.  Over the next 10, I did a bit at 5:49, but mostly at 5:52, until somehow I had enough left to drop the last mile in 5:36 for a total of 58:29 (5:51 average).  Out of curiosity, I wore my HR monitor and found that, for whatever reason, it took a little while to increase up to my tempo HR range (literally almost 2 miles, despite sub-6 miling) even though I would've thought the effort was about the same the entire time.  Despite this long build-up (didn't break 170 until a mile and a quarter), I averaged 1 BPM higher heart rate than I did in the 10k on Saturday (176 to 175), so I was actually working harder than I did in the 10k race for most of the workout (was sitting as high as 181 after mile 8 with tempo pace and got up to 186 in the last mile).  Besides the fact that I'm a classic workout warrior, I think that this is because I have a hard time pushing myself all out in short stuff on the road, whereas I simply force a fast pace that I know I'm capable of in treadmill workouts, which requires me to either hold the pace or fly off the back. :)   In any case, it's obviously a bit easier to run on the treadmill than in a snowstorm, but I split 10k in 36:23 today (compared to 37:08 at the race), feeling like I was working hard, but confident about my ability to hold it, and continued on with another 3.8 at a slightly faster average pace.  This was a major mental boost to me.  Even if treadmill pace isn't totally accurate, I definitively proved to myself that I'm in better shape than I showed on Saturday based on my ability to hold a higher cardiac effort for 50+% longer than I did in the race.

 

 

By the way, does anyone see why I went without a Garmin for awhile?  All I do is think about numbers when I have one. Hah. 

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

Got home late, could still feel yesterday's workout in my legs a little, was lazy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11.25 miles according to mapmyrun, 11 according to my Garmin, 81 minutes, pretty hilly (700' gain according to MMR, haven't plugged in Garmin to see its overinflated stat of that yet... hah...).  My building on campus to Kevin's, with him through the aves to City Creek, up to the 1.5 marker, back down, around capital hill, down, back up 2nd avenue, he ended at his house, and I went back to my building.

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

Left at 8:30, got home at 10:00.  Wanted to run, but too busy. :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Progression from a little under 7 to a little over 6.  Didn't have time to do more.  I'm so busy it's ridiculous.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

Weekends are great...  Have time to do decent mileage.  Emigration Canyon with Kevin and Fritz.  Mostly about 7:30 pace on the way up, which felt fast, until the hair pin turns, at which point I lost a little distance when they kept the same pace and I started running 7:45s.  I'm not strong on climbs right now (fortunately this doesn't matter in Phoenix), so the way up felt harder than marathon effort.  Ran down with them running mostly about 6:20s, which is in the ballpark of what I'll be running at Phoenix.  Actually, with a little over a mile to go, I felt Kevin and Fritz pushing the pace, so I told them to take off (apparently they dropped to sub-6), whereas I finished up in 6:18s.  Getting dropped twice isn't fun, but I just have to remind myself that these guys are faster than me, so it's OK.  Emigration is a steeper downhill than Phoenix's course, but it's at much higher altitude, so overall, I would say that today's run was basically 8 at harder than marathon effort and then 8 at marathon effort.  I originally planned for more, but just didn't want to kill myself.  I think I'm going to do a really easy 18 on Monday by myself.  Several people have said this probably isn't the best idea, but I do recover fast and it's 12 days out from the race, so I'm not really worried about it hurting my race physically, whereas mentally it should be helpful.

 

This week was, once again, really low mileage-wise, but today's run is good in terms of getting in a good effort for a pretty long period of time and Monday's workout was exactly what I needed, so the quality is still there.  I'll get in one more longer day and then just do some shorter marathon pace stuff and easy runs.  I'm definitely not as fit as I could be, but I'm also definitely more marathon ready than I had been in the past, thanks to actually doing good workouts.  I'm still debating what the best pacing plan is, but I will definitely not go out any faster than 1:23 in Phoenix and I'm thinking that maybe 1:24 would be better (a negative split would be great, if possible).  I haven't run a marathon in a few years, so I might as well have the first one back not be a horrific trainwreck. :)

Got in a couple hours of hiking afterwards with Holly, her twin sister Nala, and Nala's owners: 

 

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.0021.0010.000.0051.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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