Run fast

Legs were a little sore after yesterday's race. Ran over to Sugarhouse, did a couple of laps, did 2 miles on the treadmill, then ran home. I am a big believer of running on softer surfaces on days following races.

6:51 pace

Leg were more sore today than yesterday. 7:11 pace. Will probably do some cross training this evening.

I usually don't run in the evening so this was a change for me. Felt a little sluggish at first but was feeling good by the end.

1:07:48, 6:46 pace, started near Sugarhouse Park and ran up past zoo and back.

Time      Dis      Split     SD     SpPace     Elev. chg.
0:49:02  7.01    49:02   7.01   6:59         +285
0:55:19  8.00    6:17     0.99    6:24         -121
1:01:34  9.00    6:14     1.00    6:13         -95
1:07:43  10.01  6:08     1.00   6:08          -81

7.02 miles at 7:02 pace. Ran through the neighborhood I grew up in near Millcreek. Ahhhh....how nice.

6:58 pace.  I was dreading the change in weather but it wasn't so bad.  Fortunately the roads weren't icy.

Based on the relationship of my heart rate and pace during my run today I should be able to run a 4 minute mile at heart rate of 182 bpm. No problem, right?

I think a logarithmic equation would be more accurate but to get a good estimate of that I would need more data.  With this data I have here using a log equation results in a heart rate of 184 for a 4 min. mile and 203 for a 3 min. mile.  My heart rate might be able to get to 203 but I am certain that I can't run a 3 min. mile. I wish.

Linear: Time = -.0665 * HR + 16.109

Log Equation: Time = -9.495 * ln(HR) + 53.696

I was very unmotivated when I woke up but it turned into a decent run.  Maybe I was in a hurry because I forgot to turn my clock forward and woke up an hour late.

I ran from 30th S. 9th E. north, up I street to 11 avenue, east on 11th ave, down virginia, and back home on 15th avenue.  The head wind going south wasn't fun.

6:37 average pace, average heart rate 147 bpm

Flat run over to Liberty Park. I must have been asleep during the first mile because it was still dark outside. 

Average pace 6:41

I wussed out and went to the gym to run on the treadmill instead of running on the icy roads.  On the bright side, I am sure I got a better workout for the distance.  I love workouts like this.  Sometimes I think I should just go back to my days of pounding out 6 miles at a 5:30 pace on the treadmill and forgetting about doing the long/slow stuff.  It's a much more efficient use of my time but of course it isn't ideal for marathon training. 

 Played tennis for an hour in the evening.  I need to practice more often.

 Total time 40:30, Distance 6.66 miles, average pace 6:05, ~average heart rate 153

7:08 Pace, Millbrook loop counter-clockwise

6:49 pace, Sugarhouse loop, counter clock-wise

I woke up a few minutes late so I had to run a little faster than I was planning.  Same route as Monday (9th East, around Liberty) but 4 mins faster.  Maybe my new hair cut helped.   As I write this my hands are still thawing out.  I don't get it because I was wearing my big mittens.

Next week I am determined to do some track work because I am sure some 800s would do me some good.

Average pace 6:11, average HR 153  

Ran to the gym for a 60 min spin class.  It was good to mix it up and hopefully build more quad strength.

About the same run as last Sunday.  Ave Pace 6:38, HR 143.  HR a little lower than last time.  Didn't feel great.

Runner's World for $12 a year

Ran from 9th E. to about 3200 E. and back.

Total time 54:10, Average pace 6:46. Very slow up but felt good coming down. Not quite the same as the Berkeley Hills.

Two easy miles on the treadmill after work.

Perfect morning to run.  Liberty loop clockwise.  Took it easy and felt good. 

6:39 pace
 

6:52 pace, south on 9th east, east on 45th S., north on ~17th east, west on 33rd

A little colder today but not bad.  Felt OK.
 

Took it easy because I am running the Canyonlands' Half on Saturday.  I also need to conserve my energy to watch some serious b-ball.  Go Utes, CAL, and UW!

Pre-race prep.  Average 5:47 pace on treadmill, 

 Today I ran the Canyonlands Half Marathon. 

I finally gave in and wore a heart rate monitor during a race.  After going out too fast, especially in mile 2, I quickly learned that a HR of 180 was unsustainable for 13 miles.  I pulled back slightly and made sure to keep the rate at around 170 until the last few miles when I wanted to put in a final push.  I am guessing that my threshold HR is about 175-180.  Staying over that for any length of time in a long race is probably a race killer.

The overall results were good and I actually got a couple guys in the last half mile, which is uncommon.

Some things I could have done better:

1. Not eaten Taco Bell the night before.  Hmmm....I wonder why.

2. Take the first couple of miles a little bit easier (first mile was downhill so the 5:12 wasn't a shocker).  I think I overdid the 2nd mile, based the high HR rate.  Not sure how much this affected me in the end.

2.  Probably could have taken a GU at mile 7 or 8 or so.  It could have only helped so why not?

3. A longer warm up and don't take one of the earlist busses to the start.  Maybe because of the high number of runners they start bussing people to the start line at 8 AM and the race doesn't start until 10.  As usual, I didn't bring enough clothes and was shivering at the start area for over an hour.  Not fun.

Easy 5 around Grand Junction, CO.  Seems like a nice place. 

Legs were a little slow from yesterday's race. 

I didn't eat any fast food today so I expect tomorrow will feel better.  Back to the pb&j diet.

Easy run on the treadmill and elliptical.  Almost back to normal.

I decided to go to the gym again because it seemed a little cold outside.  Brrr...

Wasn't sure what I was going to do so I started on elliptical.  Did 5 five mins than thought, "this is dumb.  Why don't I just run easy on the treadmill."  I started at a 7 pace then progressed over an hour to about 5:45 at the end.  Last two miles were sub 6.  Treadmills force motivation, at least for me.

9.55 miles, 6:26 pace
 

I ran outside today!  6:43 pace

1 hour on the elliptical.  Machine read 9 miles but I don't think that is possible.  My shoulder has a problem and the pounding from running irritates it.  Hopefully it improves soon.

Ditto yesterday except I went .02 miles farther.  Making progress.

So much for taking it easy today and letting my shoulder heal. I really wanted to run the 5k but considering the intensity and downhill course I am sure I would have aggravated my shoulder even more. Looks like the competition was blazing fast. Wow. I have run a lot of races in California and the competition out there doesn't come close to the what I see at the local races in SLC. If there was some type of state competition I think Utah could hold its own with anybody.

Instead of the race I went to the gym to see how it would feel to run on the treadmill. Started out at 7 min pace, then 6:30, then 6, then ended with two miles under 5:30. Average pace 5:56. 0.5% incline. Run felt good.

The shoulder felt ok while I was running but now it's a little sore. Hopefully I can redeem myself next week at the Strider's Half. We'll see.

Ran at the gym again.  Winter is back...

Visiting Berkeley for an interview so I ran my usual rate: up Spruce, into to Tilden and down. Too bad I didn't have my Garmin because I probably set a record time. The extra oxygen was great.

Legs felt a little beat up after my hilly run yesterday.  I must be getting old.  6:49 pace.