| 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 | | 25.00 | 11.00 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 36.15 |
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| Kayano Orange Miles: 20.00 | Kayano Blue Miles: 10.15 | Nike Free 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 |
| Stayed up too late on Sunday night and missed my Monday run. Darn vacation. | |
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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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Easy 6 at Bear Lake. I ran south from the cabin at a very easy pace for the first three, then picked it up slightly on the last three. Managed to beat the sun, heat, and cars and enjoyed watching the rabbits skitter across the road in front of me.
Pace: 7:22
AHR: 152 bpm |
| 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 | | 9.00 | 1.00 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 10.15 |
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I headed up to Arapeen and ran through Research Park, down Wakara and along Foothill to Wasatch, then worked my way through the construction on the U of U golf course, through Federal Heights to 11th Ave, then along 11th Ave to B Street and back. It felt hot enough that I ditched my shirt after 1/2 mile and spent the next 9 miles burning the eyes of the public (but it sure felt better!). On the way home I ran along North Campus up to Wasatch, then through the old golf course (it looks like they've turned at least some of the upper holes into a frisbee course now--I should take the kids sometime) and back. Opened it up a bit during the last 1/2 mile or so and felt good.
Should have taken some water with me, because I've been sucking it down like crazy ever since.
Pace: 7:30
AHR: 161 bpm (lots of hills) | |
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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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Decided to break out the Nike Frees and try an easy 6 using more neutral form. Legs and feet felt fine, but I didn't get out until after 10 am (Brooke ran 18 this morning and I was hanging out with the kids), so it was hot and miserable. I felt pretty lousy start to finish. Just one of those days, I suppose. Didn't take Garmin along, but I'm sure HR didn't exceed 160.
On a more positive note, I am nearing the end of Christopher McDougall's Born to Run, and I've loved every page of it. It's made me want to experiment with barefoot running (or at least to try out the Vibram Five Fingers) after St. George and to see if some barefoot exercises could help my wife and two of my kids, all of whom have either completely flat feet or bad arches. I was fascinated to read about Alan Webb starting as a freshman with a size 12 foot and, after a few years of barefoot exercises, being down to between a 9 and a 10, then later setting the American Record in the mile. The studies about, among other things, the direct relationship between rate of injury and cost of shoe, have also been provocative. The stories themselves (about the Tarahumara Indians, Caballo Blanco, Barefoot Ted, Scott Jurek, Joe Vigil, Bill Bowerman, Nike, and a host of others) have been absolutely fascinating. If you haven't read it yet, you should. It's a quick and highly enjoyable read. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Plan was to run 7 miles up Emigration and turn around, with the first 4 being a warmup, then the next 10 at MP effort (HR between 168-174 bpm). I stopped at the 4-mile mark and ate a bag of Jelly Belly Sport Beans, which tasted great but wouldn't work as race fuel due to the effort required to chew them. The next 3 were at MP effort but slow because I was trying to keep HR below 174. I stopped again at the turnaround point and downed a PowerBar gel (Vanilla). After last week's trouble, I decided to try sipping instead of gulping. The flavor was so sweet that I had to drink a lot of water, which would also disqualify this stuff as race fuel. Fortunately, though, I kept it down just fine. After finishing the gel and stretching for a few minutes, I headed down the canyon, where I focused 100% on HR and didn't think about pace. Here are the splits for the entire 10 miles: 5-7 (still climbing Emigration) Mile 5: 7:16 (168 bpm) Mile 6: 7:28 (173) Mile 7: 7:28 (174) 8-15 (down Emigration) Mile 8: 5:33 (165) (I pushed the pace hard here in order to bring HR back up after my rest) Mile 9: 5:50 (173) Mile 10: 5:59 (173) Mile 11: 5:58 (173) Mile 12: 5:59 (174) Mile 13: 5:51 (175) Mile 14: 5:56 (175) I felt tired but not wiped out at the end. Still feeling some tightness from water skiing at Bear Lake on Tuesday, but otherwise no problems. I suspect that my pace would have been faster had I not done so much climbing before the tempo section, but hopefully the climbing is good preparation for Veyo to Dammeron Valley at SGM.
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| Kayano Orange Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 25.00 | 11.00 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 36.15 |
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| Kayano Orange Miles: 20.00 | Kayano Blue Miles: 10.15 | Nike Free Miles: 6.00 |
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