| Location: Salt Lake City,UT,USA Member Since: May 06, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: Won Park City Marathon (tiny field, slow course, no purse) and Utah Grand Slam in 2006
Marathon: 2:37:04 (St. George 2009) Short-Term Running Goals: Train for as solid a race in Boston 2011 as my schedule will allow. Accept the fact that there isn't room in my life to train for a breakthrough performance and do the best I can under the circumstances.
Long-Term Running Goals: Lose the all-or-nothing mentality and
start using running as an outlet instead of an additional source of
stress. Personal: I'm married with 4 kids (2 boys, 2 girls) and live in Salt Lake City, where I work as a real estate attorney.
Let me have men about me that are fat,
Sleek-headed men and such as sleep a-nights.
Yond Cassius has a lean and hungry look,
He thinks too much; such men are dangerous.
"Julius Caesar," Act I, scene 2, 190-95 Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 31.06 | 6.00 | 3.34 | 0.00 | 0.00 | 0.00 | 0.00 | 40.40 |
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| Kayano Orange Miles: 18.40 | Kayano Blue Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Sugarhouse loop. Listened to This American Life and found myself laughing out loud several times, so my pace was clearly relaxed.
Fortunately, I didn't feel any residual pain from hyperextending my knee on Saturday. That was a relief.
AHR: 155 |
| Kayano Orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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It's Jacob's 10th birthday today, so I couldn't justify an early run because he was already up and raring to open gifts. Brought my stuff to work and ran an easy 6 at lunch. Same route as Friday's after-work run. I love having access to a shower at work. |
| Kayano Orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scheduled day off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.66 | 0.00 | 3.34 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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6x3-min repeats at Sugarhouse Park with target of 5:30/mi pace with warmup and cooldown and active rest. Splits were:
5:27/mi (171 bpm)
5:28/mi (180 bpm)
5:26/mi (179 bpm)
Potty break (had to wait for the grounds crew to unlock the restroom)
5:29/mi (171 bpm)
5:14/mi (175 bpm)
5:16/mi (180 bpm)
The last two repeats had a little downhill but no uphill, which contributed to the faster pace. It felt good to finally hit all of my splits at or faster than my target pace (it's the first time since I started doing speed work in late March). The best part was that I set my pace based on perceived effort as opposed to speed. Since the 305 doesn't display pace during intervals, I've struggled to find my pace without going overboard in early repeats, then crashing later on. Today was a needed confidence-booster that should help me make my quality days more productive going forward. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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Easy pace on nice, overcast morning. I was going to head up to the Shoreline but the legs felt a little heavy from yesterday's speed work, and I have a long run tomorrow with the second half at MP, so I took it easy. Other than feeling a little tired from yesterday, I felt good throughout. |
| Kayano Orange Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Ran up Emigration almost to Pinecrest. Emigration Canyon Half was underway and it was fun to see a few friends mid-race. Kept the pace easy all the way up, then tried for MP at the turnaround. Splits were as follows:
Mile 8: 5:50 (163 bpm)
Mile 9: 5:54 (170 bpm)
Mile 10: 5:55 (171 bpm)
Mile 11: 5:57 (173 bpm)
Mile 12: 5:55 (176 bpm)
Mile 13: 5:42 (178 bpm)
Used final mile as cooldown. Although my pace on the tempo section wasn't as fast as desired (target was 5:45), it was hard to hold. I don't know if that was due to the climbing that preceded the tempo, the overall distance, the fact that I missed my long run last Saturday, or just that I'm coming along more slowly than anticipated. I'm hoping to see some improvement over the next few weeks in my tempo pace, but overall I'm pleased with my progress. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 31.06 | 6.00 | 3.34 | 0.00 | 0.00 | 0.00 | 0.00 | 40.40 |
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| Kayano Orange Miles: 18.40 | Kayano Blue Miles: 22.00 |
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