Fly on the Wall

Testing, testing...  This is my 1st entry.  I plan to start a new training cycle on Monday and will try to start entering all runs then. 

(I took today off.  I plan to run BST in the morning, hopefully with Andy and Huans.) 

I ran 17.6 hilly, slow, and enjoyable trail miles with Andy and Huans.  Felt great!  Home to towers, then BST to Zoo and Huans house.

Garmin info: 17.61 miles, 3:05, 10:30 ave pace, 151 bpm, 1845 cals.

I'm following the Runner's World Advanced Half-Training Plan.  I want to be faster than I am so I'm trying to push my paces.  We'll see how I do.  this was day 1 of the 9 week program.

1.5 mile warm up.

4x1 mile repeats @ 1/2 mary goal pace w/ 1/4 mile recovery (6:49-171bpm; 6:58-173bpm; 6:57-172bpm; 6:57-173 bpm)  I would have liked to do this at about 6:47 pace but I was pushing as it was.

6x200 m repeats @5k pace w/ 100 m recovery (not on track, just used Garmin).

1.5 mile cool down.

Comments or rude remarks welcome.

After yesterday's speed work I thought I'd be more tired today, but I felt pretty good.  Hopefully I'll be rested enough to put in a good effort tomorrow.

1.5 mile warm up.

3 miles at goal race pace 6:51-166bpm; 6:57-175bpm; 6:58-177bpm. I wish I was not working so hard at this pace :(  .  I wish my pace and effort could have both been lower

.25 mile recovery

2x1/2 mile repeats@10k pace w/ 200m recovery. 1st @ 6:31-182bpm, 2nd @ 6:33-180bpm.  goofed and did longer recovery after 1st.

1.2 mile cool down with 4, 100m strides.

This was a hard workout for me.  My legs were still a bit fatigued from Monday's workout.  Hopefully by pushing myself I'll get faster and not just wornout or injured.  Time will tell how my body deals with the stress.

4 EZ miles. Feeling a bit fatigued. 

6 miles w/ 4x100 strides.  Ran from my house up City Creek and back.

8:31 ave. pace.- 148bpm  

Up 10:30-137bpm, 8:50-149bpm, 9:25-155bpm.

Down 7:17-150bpm-150bpm, 7:16-155bpm, 7:48-150bpm.

Felt fine.  With my "4-10" work schedule, the hardest part of running on Friday is just getting out the door.  I spend the whole day pretending I'm a soccer mom driving my kids to and fro and running errands that It didn't have time for earlier in the week.

Some days I feel like superman, some days I feel like a spud with running shoes.  Today was the latter.  I was running slow, my pulse was slow, but I was breathing hard.  I don't get it.  I didn't feel like I was having any asthma issues.  I think part of my problem was I was too cold.  It wasn't so cold (about 32) when I left but it felt like an arctic express was blowing down City Creek Canyon as I was running up.  I didn't warm up to a comfortable point til about mile 10 or 11.  I should have dressed warmer....  Oh well.  This is not a complain, just an observation.

Ave. pace = 9:16 / 142bpm  This is slow but perhaps not quite as slow as it seems considering the incline from my house up City Creek (or I'm just kidding myself).  My slowest mile was 11:26, fastest was 7:23.

Yesterday's CSMD (cold slow medium distance) run left me unmotivated today.  Some co-workers were headed out at 11:30 so I joined them for my warmup, otherwise I probably wouldn't have made it out the door for several more hours.  It's funny how a somewhat dreaded run can turn out so well!

1.5 mile warm up.

4x1 mile repeats @ 1/2 mary goal pace w/ 1/4 mile recovery (6:48-160bpm; 6:48-167bpm; 6:48-167bpm; 6:46-171 bpm)  I was shooting for a 6:47 pace and pretty much hit it.  I was both faster than last Monday and had a lower heart rate.  My first thought was, "something must be wrong with my watch."  But I'll take it.

6x200 m repeats @5k pace w/ 100 m recovery (not on track, just used Garmin).  According to Garmin I ran these faster than 5k pace, but I don't really trust the Garmin at these short distances.  I'm not sure if faster is better for these short intervals?

1.5 mile cool down.

Comments or rude remarks welcome (and appreciated Gumpchump:)  ).

5 EZ miles without a watch.  My running mates pushed the pace a bit and I felt a bit fatigued.  

Just 4 EZ miles.  5k tomorrow. 

South Davis Recreation Center Thanksgiving Day 5k and Kid's k. It says all of that on the shirt.

My daughter and I went to this together. The night before she decided she wanted to run the kids k. She has run 1 mile, 3 times in her life, twice last year and once this year at school. When we arrived to sign up there was some question as to weather a 9 year old could run the kids k. The kid taking the money said no, but his boss said no problem. So I signed up for the 5k and she for the 1k.

I ate a caffeinated gel, did some warm-up laps around the parking lot, stripped down to shorts and a top, and after one quick to the loo I was ready to go chase that sub 20.... To cut the chase, here are my splits: 10:25-131bpm; 11:59-126bpm(included a quick stop for a drink); 11:17-128bpm; last 0.1 mile sprint 8:26-151bpm. TOTAL TIME 34:33


So, a few minutes before the start we ran into UtahRunner, HickGirl, HickGirl's 9 year old daughter, and their mother/grandmother. HickGirl's Daughter (she is one fast girl) was running the 5k because she was 9 years old and thus too old for the kids k. My daughter had been sitting on the fence the whole time as to which to run. I think part of her hesitation on the 5k was because she didn't want to make daddy run slow with her. Anyway with about 5 minutes before the gun she and we decided to run the 5k together. She did great! Other than breaking stride for a cup of GatorAde she ran the whole thing. I could tell her legs were a bit tired after 2 miles but she really picked it up for a sprint to the finish! So it turned into and Daughter-Daddy 5k, how cool is that!

We both had a great morning!!!

Ran up and down City Creek.

1.59 mile warm up. 135bpm.

3 miles at 1/2 race pace.  But I was running up, then down hill so my paces were way off, as expected. 7:49-164bpm;  7:40-168bpm;  6:27-168bpm.  200m recovery.

1/2 mile interval 200m recovery. 5:50- 175bpm max. Down hill!

1/2 mile interval 200m recovery.  5:51- 176bpm max. Down hill!

1.53 mile cool down. 141bpm.

Felt good, as I should after a few easy days.

14.5 miles up to the end of City Creek road.  Average pace up and down- 8:50.  152bpm average.

Miles 12 and 13 at sustainable(?) fast downhill pace. 6:34-165bpm.  6:22-169bpm.

My legs were a bit tire heading uphill but felt pretty good.  (If I wrote these training blog entries on the run, they would not be nearly so optimistic :)  )