Just Keep Runnin'

20.0 153/165 2:38:08 (7:54 pace) Up the canyon and back.  I was trying to keep my effort at a conversational pace... After halfway I targeted 7:30 miles so my average would be 7:54 (pace of last marathon)

1.8 148 15:10.3

8:46.5 157

8:26.6 156

8:17.2 152

8:10.1 153

8:06.8 154

8:03.1 154

7:58.9 152

8:21.5 151

0.2 1:40.8 150 then turn around - 1:23:01

0.2 1:30.9 135

7:32.2 148

7:24.9 152

7:40.9 153

7:42.1 152

7:35.7 155

7:26.1 157

7:25.2 159

7:00.6 161

0.8 5:49.7 161 I ran into a guy from work who ran with me the last 1.25 miles (we chatted = conversational pace

7:57.8 152 - 2nd half was 1:15:07 - average was 7:30.7 so chatting made me miss my goal by 7 seconds, but maybe I'll do what the guy from work does (carry a water bottle, some fruit snacks and granola bars - 20 miles was a long run with no food or water!)

10.01 155/168 1:16:52 (7:41 pace)  Worked on cadence - about 188-190/minute... Ran a little slower than I would have liked, but I've run 58.22 miles in the last 6 days - 3.4 more than I've ever run in any 7 day period (last October)...

8:25.1 138

7:56.1 149

7:48.8 157

7:28.5 155

0.25 2:03.9 161 turn at TOU 20 mile marker

7:45.9 157

7:51.5 151

7:32.5 162

2.76 20:00 159

5.0 36:30.7 160/173.  To track in VFFs, barefoot at track - 1.25 miles, VFFs home.

1.875 13:59.8 152

0.25 1:47.2 154

0.25 1:44.1 166

0.25 1:43.3 168

0.25 1:39.8 170

0.25 1:39.8 172

1.875 13:56.7 165

Total Mileage in the last 7 days - 63.23 (most ever for me, by more than 8 miles!)

6.2 44:50.5 167/179 - up the canyon and back, rest day (after basketball last night!)

1.0 8:08.0 153

0.8 6:03.4 167

1.0 7:50.9 175

0.3 2:20.2 175 - turn around - 24:22.5

0.3 2:04.5

1.0 6:12.3169

0.8 5:14.2 167

1.0 6:56.9 164 - 2nd half - 20:28.0

New route - up the canyon to the nature trail, then I actually ran along the trail!

7.2 55:13.2 156 total

1.0 8:16.1 146

0.8 6:05.0 154

1.0 8:50.5 158 (not really sure of the distance here...)

0.8 6:59.1 155 (not really sure of the distance here...) - turn around

0.8 6:05.4 152 (not really sure of the distance here...)

1.0 6:52.5 159 (not really sure of the distance here...)

0.8 5:17.1 163

1.0 6:47.5 165

I took food on my run (the first time this year) - 16 oz. of Gatorade and 2 granola bars (I even drank some of the Gatorade - 12 oz.)  It was cold and rainy the whole time (from 6:40 'til 8:41).  Towards the end of the run, I noticed that my feet (mostly the left) were slapping the ground.  I tried to correct it, but for the life of me, I couldn't seem to make a difference.  I figured out what the problem was when I got home - I was freezing!  I felt fine, but was red all over (I ran without a shirt...)  I showered but had the water pretty cold, but it felt good - that's when I realized how cold I was, so I bathed - I couldn't gage the temperature at all with my feet.  At one point I had it an straight hot (which I never do cause it's too hot!) but it felt just fine.  No lasting effects, I'm just explaining the foot slap...  I think that the cold weather kept my HR low!

20.0 2:01:26 154/171 (7:31.6 pace) total- up Logan Canyon

8:52.0 142

0.8 6:38.1 140

8:30.5 154

8:17.4 152

8:14.8 149 - stashed the Gatorade so the middle 6.4 miles could be marathon pace

7:08.0 156

6:59.9 165

6:50.9 168

0.2 1:22.8 169 - turn around .2 miles after mile marker 468

0.2 1:25.0 165

7:04.8 165

7:06.0 161

6:57.2 163 - - end of MP miles (7:01 pace)

7:36.4 146

7:24.6 149

 7:15.6 148

0.8 5:58.6 105

7:44.3 148

8.0 58:19.2 160/175 (7:17.4 pace) Total

1.875 14:08.1 145 to track (7:32 pace)

17 0.25s with 3/4 at 6:40 and 1/4 at 8:00

1:45.9 156

1:46.7 160

1:45.9 161

1:49.1 160 (7:07.6)

1:46.1 162

1:43.5 166

1:48.2 166

1:49.0 163 (7:06.8)

1:44.4 166

1:43.5 168

1:44.7 169

1:44.0 169 (6:56.6)

1:45.1 169

1:42.9 169

1:45.5 169

1:44.6 170 (6:58.1)

1:40.8 171

1.875 14:21.1 163 back home (7:50 pace) - waited for traffic and stopped to pickup a nickel and a quarter - my kids are going to be rich (or at least excited...)

I intended to take it easy, but something about heading into the wind makes me push...

6.2 43:11.0 167/181 (6:58 pace) Total

7:53.8 150 - very strong headwinds...

0.8 5:54.0 166

7:45.9 172 (this may be the fastest that I have run this mile - from mile marker 462 to 463)

0.3 2:13.4 172 - turn around - 23:47.0 (7:40 pace)

0.3 1:57.6 170

5:37.9 177 - ran hard this mile, then eased off.  I wanted to see what I could do going downhill.

0.8 5:19.8 169

6:28.7 172 - 2nd half 19:24 (6:15.5 pace) - downhill with tailwind

10.5 1:16:10 167/177 (7:15 pace) Total.  Warm up 1.875, 7 @ 6:45 (target - average mile was 6:46 for the 7 miles...), warm down 1.875.

Actual Times

1.875 14:53.5 148

1/4 mile splits

1:41.3 161

1:42.1 168

1:41.5 168

1:42.2 170 - 6:47.1

1:43.3 170

1:40.5 171

1:40.0 174

1:42.2 172 - 6:46.0

1:42.9 172

1:43.1 172

1:42.6 172

1:42.7 173 - 6:51.3

1:42.5 173

1:42.6 173 - turn around

1:44.5 173

1:41.8 173 - 6:51.4

1:41.0 174

1:40.5 174

1:42.0 174

1:39.7 175 - 6:43.2

1:40.9 176

1:41.2 175

1:41.1 175

1:41.2 175 - 6:44.4

1:40.6 175

1:40.5 175

1:39.9 176

1:38.2 177 - 6:39.2

1.875 13:53.5 170

5.5 44:58.1 153/166 Rest Miles total

1.875 14:49.6 146

1/4 mile splits

1:57.6 149

1:57.5 153

1:58.9 155

1:58.9 155 - 7:52.9

1:50.8 158

1:50.0 161

1:51.4 160

1:52.2 159 7:24.4

1.875 14:51.2 159

Today was supposed to be a long 21.6 miles.  I woke up at 4:30 so I decided to eat breakfast then go back to sleep.  Unfortunately, I was working an a computer (jailbreaking some phones) and was wide awake by the time my breakfast was gone - so I decided to do a race day simulation to figure out what I can eat/drink before a race.  By 7:00 it was raining very hard and was cold, so I kept working at the computer.  As the day went by, I got a few things done and finally decided the weather was perfect.  Unfortunately, 3 minutes from my house, my lower left calf was quite irritated, so I turned around and hobbled home.  It had been a little sore Friday between the musle and achilles, in a distinct horizantal line, but I hoped that it would be OK.  I guess I'll take a few days off.  It's too bad - I was averaging 45 miles the past 5 weeks and only needed 14.2 miles to complete the same this week.  My training has never been so consistant and the worst part is I can't think of how it got 'injured'...

2.56  - went out slow, took it easy, felt a little 'irritation', nothing like Saturday but turned around anyway.  As I got closer to home, I felt good and considered running to the track, but just before I passed my house, I felt a little 'iritation' again, so I called it quits...

2.5 20:39.4 155/170 total

8:28.0 150

0.28 2:22.1 163

0.28 2:10 155

7:38.5 158

5.75 43:56.1 155/169 LH Track

1.875 14:17.0 147

1/4 splits (2 miles total)

1:52.0 153

1:53.0 156

1:52.3 157

1:52.1 159 - 7:29.5

1:53.1 155

1:49.3 161

1:50.0 163

1:52.1 161 - 7:24.5

1.875 14:45.0 160 back home

Possibly a good distance - maybe a little too far, we'll see how the calf is tomorrow.

6.0 42:46.9 163/181to track, 2x1600, 1 lap rest, home - still testing the calf...

1.875 14:10.5 147

1/4 splits

1:44.7 155

1:40.9 166

1:38.6 171

1:39.2 174 - 6:43.4

1:54.2 168 - rest

1:44.6 170

1:37.0 173

1:35.9 178

1:34.1 180 - 6:31.6

13:27.0 174

I guess that my leg felt fine (no problems after yesterday's run), though I did stop to stretch twice and a couple times wondered about the wisdom of running but never felt too much discomfort.

20.0 2:32:06 163/180- up the canyon 5 milles ald back, twice.  Pace 7:36

8:21.5 148

0.8 6:26.1 159

8:24.9 162

8:05.6 163

8:00.9 161

0.2 1:28.0 157 - turn around

0.2 1:23.8 152

7:23.6 155

7:05.9 160

6:41.9 162

0.8 5:30.2 164

7:05.6 132 - turn back to the canyon - 1:15:59

8:00.0 160

0.8 6:21.9 166

8:23.1 170

7:53.5 169

7:45.0 168

0.2 1:23.5 168 - turn around

0.2 1:21.0 165

7:15.1 166

7:16.2 166

7:13.4 167

0.8 5:43.9 173

7:31.5 173 - second half 1:16:07

9.375 1:03:13 168/187 - Attempted Yasso 800s, which means 10 (I think) but my knee said to stop at 6 and I listened!

1.875 14:04.9 152 to track

800m 3:04.6 175(183)

600m 3:07.2 165(162) rest

800m 3:03.5 180(185)

600m 3:10.2 168(162)rest

800m 3:05.7 180(186)

600m 3:15.5 168(159)rest

800m 3:01.6 180(187)

600m 3:15.1 167(161)rest

800m 3:06.7 179 (186)

600m 3:11.6 171(167)rest

800m 3:02.9 181(186)

200m 1:07.4 177(165)

1.875 13:33.2 170

Numbers in () are heart rates at the end of the 'lap' - preceded by average.  My average800 was 3:04.2.  I only did 6 and my rest between each was longer than it was suppose to be (average 3:12), so I don't think that this correlates to a 3:04:12 marathon time + 7 or 8 minutes, but here's hoping...

By the time I got home, I was glad I only did 6, me left knee may pay today.  I wore NB MR790s 'cause my feet are a little sore from 20 miles in VFFs (from slapping the ground the last 3-4 miles.  The shoes seem a little heavy (even though they are very light) compared to the VFFs but the softer sole makes it a little easier on my feet, but the impact seems to transfer to my knees...

4.0 29:32 162/172 Canyon - easy

8:21.5 151

7:50.6 165

6:35.2 165

6:44.6 168

8.0 59:02.1 167/180 (7:23 pace) up the canyon

8:24.5 151

0.8 6:24.1 163

8:20.0 170

7:46.0 171

0.2 1:40.1 171

0.2 1:31.6 166

6:45.6 166

6:22.0 171

0.8 5:11.2 175

6:36.9 176

6.0 46:42.1 154/168 - taking it easy...

1.875 15:02.6 146

1/4 splits

1:55.5 148

1:54.9 153

1:53.5 155

1:54.5 157

1:54.8 158

1:51.4 160

1:50.8 161

1:52.7 161

1:53.9 160

1.875 14:37.5 160

13.1 1:25:37.2 176/189  6:32 pace (last year was 6:52)  This race went well (as well as I could have expected).  I wanted to PR (previous best was 1:30:03) and hoped to get close to 1:25:00.  I started out close to the front, maybe a little ahead of my pace plan, but it turns out that most everyone else did too.  People passed me right at the start, but I passed most of them eventually.  I thought that the first mile was too fast, but it was on target for my average pace - so I stuck with it.  I guess that has worked for me in the last two races, start out faster than planned, but keep a steady pace the whole race...  Three aid stations - 3, 6, 9, and 11; two sips of Gatorade at each and a cup of water over my head at the last three.

6:30.5 164

6:32.9 176

6:29.2 178

6:34.2 178

6:26.9 176

6:23.1 175 - prior to here, I didn't pay much attention to passers - I was focusing on my form in the VFFs - in the next mile my feet fell into a comfortable motion.

6:20.7 176 - passed by a female who had a support vehicle that she wasn't happy with in the 9th mile

6:29.0 177

6:34.6 177 - passed 2 people

6:33.3 176

6:47.6 177 - last half was uphill

7:10.2 176 - uphill mile - passed a few people

6:17.0 179 - picked off another and tried catching the next guy, but heard me and picked it up

0:28.0 183 - almost caught the guy in front - the crowd told him to hurry - he thanked me for the blisters! 4:40 pace?

4.5 miles after, running with my dad, running in my sister and my mom.  It was my dad and sister's first Half and second race (they did a 5k on the 4th of July).  It was great.  I also had a brother run it - both he and my mom did it last year too!