A Lean and Hungry Look

Week starting Aug 30, 2009

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Kayano Blue Lifetime Miles: 352.51
Kayano Orange Lifetime Miles: 413.88
DS Trainer Lifetime Miles: 259.32
Nike Free Lifetime Miles: 164.78
Kayano Red Lifetime Miles: 371.34
Kayano 15A Lifetime Miles: 310.02
Kayano 15B Lifetime Miles: 340.36
Vibram Five Fingers Lifetime Miles: 66.50
DS Trainer 15A Lifetime Miles: 310.92
DS Trainer 15B Lifetime Miles: 297.94
DS Trainer 16C Lifetime Miles: 308.08
DS Trainer 16D Lifetime Miles: 207.49
DS Racer Lifetime Miles: 72.98
DS Trainer 16E Lifetime Miles: 66.73
DS Trainer 16F Lifetime Miles: 48.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.1512.009.460.000.000.000.0054.61
Kayano Red Miles: 39.50DS Trainer Miles: 9.11Kayano Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Easy effort along Sugarhouse loop.  Inhaler is empty, so I need to refill the prescription before tomorrow's speed work.

Pace: 7:34

AHR: 159

Kayano Red Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.003.460.000.000.000.009.11

Plan called for 12x2-min repeats with target of 180+, followed by recovery jogging until HR dipped to 140.  Went to Liberty Park and did roughly 2-mile warmup, including pullouts.  Stomach didn't feel great and I just didn't feel quite right.  About halfway through the first repeat, that feeling was magnified considerably, but I usually feel awful during the first couple of repeats, so I kept going.  After 5 reps I had to make a pit stop, and for some reason it took forever for HR to come back down to 140 after I finished the pit stop and started running again (a full lap of 1.3 miles or so at a snail's pace).  I ground out 4 more reps and called it a day, due to the fact that I was feeling really lousy and also because I was out of time.  Not sure what was going on exactly, but just a general kind of malaise that has continued for the two hours since I finished the workout.  I got almost 7 hours of sleep last night and more than 8 the night before, and I'm pretty sure I've been hydrating properly, so I'm not sure what to blame it on.  I guess you just have a bad day sometimes.

Here are the splits:

1. AHR 164 (5:10/mi)

-1:12 recovery

2. AHR 171 (5:09/mi)

-1:41 recovery

3. AHR 174 (5:12/mi)

-3:38 recovery

4. AHR 175 (5:11/mi)

-2:03 recovery

5. AHR 175 (5:13/mi)

-12:00 recovery (here's where things really broke down)

6. AHR 169 (5:23/mi)

-1:12 recovery

7. AHR 174 (5:08/mi)

-2:15 recovery

8. AHR 173 (5:16/mi)

-5:12 recovery

9. AHR 173 (5:09/mi)

-5:04 recovery

Because I was feeling so out of sorts and because the last two recovery jogs were so long, I called it a day without doing any additional cooldown.

I'm actually quite pleasantly surprised by the splits.  Based on how I was feeling, I expected them to be 5:30 or slower.  Although today wasn't my best day, the shorter speedwork I've done over the past 3 weeks seems to have helped with the turnover.  I'll try to focus on that instead of being too disappointed by the fact that I didn't finish the workout.

DS Trainer Miles: 9.11
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Scheduled day off.   Tried to sleep in a little in an effort to get rid of the bug or malaise that's been hampering me for the past few days.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.003.000.000.000.000.0010.50

Easy pace up to Wasatch and across Parley's to Millstream Lane and back.  Took 1 Enervitene at the turnaround.  At the 7-mile mark, I pushed the effort the rest of the way home, but I stayed on Foothill instead of going up to Wasatch.  Splits and HR for the tempo section were as follows:

Mile 8: AHR 176 (5:27)

Mile 9: AHR 181 (5:47)

Mile 10: AHR 182 (5:40)

I had a good song playing during Mile 8 and I found myself really pushing the pace.  HR got into the 184 range for a bit in that first mile of tempo, so I tried to back it off a little so that I could hold on.  I didn't feel any of the malaise that I felt on Saturday and again on Tuesday, and the tightness in my left leg around the knee hasn't made an appearance since last week.  Both good signs.

Kayano Red Miles: 10.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Stratford loop at comfortable pace.  Left Garmin at home.  I slept in a little in preparation for tomorrow's big run in St. George.  I probably won't get there until 10:30 or 11:00 tonight and will be leaving early in the morning, so I thought it made sense to sneak in an extra hour os sleep today.  I felt a little bit of tightness in my left achilles (the one that gave me fits for a couple of years), so I need to remember to stretch it out and do my strength exercises.

Weight is down to around 156, which is about what I weighed when I graduated from HS, and about 20 lbs less than I weighed at the end of winter.  Hopefully the lower weight helps in the race next month.

Kayano Orange Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.0012.003.000.000.000.000.0023.00

Drove to about the 3-mile mark of SGM and ran the course to the finish (except I ran on the trail from Snow Canyon to the church on Bluff Street).  First 5 at easy pace, next 12 at MP roughly MP effort, next 3 with goal of 180 bpm or higher, then last 3 at super-easy cooldown pace with my little sister, who was finishing an 18-mile run on the course.  It was pitch black for the first 5 or 6 miles and there was a lot of traffic on the roads, presumably due to the Red Rock Relay, the fact that it was a holiday weekend, and the abundance of SGM runners training on the course.  I felt pretty good until about mile 14 or so, when my energy started to ebb.  I had eaten a banana before the run, then taken Enervitene at mile 5 and mile 10, and I took my last one at mile 15.  That seemed to help some, but I still felt pretty wiped out by about mile 18.  The ascents and descents on the trail are far more severe than on the actual course, and that undoubtedly affected how I was feeling.  The temperature was pretty mild but it was quite humid due to a significant rainstorm the night before.  I felt like I was sweating like crazy and that the sweat never evaporated.  That may have also contributed to a feeling of greater depletion than I would have expected.  Finally, I wonder if the 2000 calorie/day regimen had me toe the line with fewer reserves than normal.  I only slept a couple of hours the night before, but I got great sleep two nights earlier.  At any rate, here are my splits for the hard miles:

Mile 6: 6:27 (AHR 162) (this started about a mile past Veyo on the climb into Dammeron Valley)

Mile 7: 6:36 (AHR 175)

Mile 8: 6:29 (AHR 173)

Mile 9: 6:06 (AHR 171)

Mile 10: 6:17 (AHR 167)

Mile 11: 5:55 (AHR 167)

Mile 12: 5:53 (AHR 161) (I think this was the mile that headed toward Snow Canyon--it would have been faster, but I caught up with Brooke, my wife, and ran with her for 200 yards or so)

Mile 13: 5:48 (AHR 172)

Mile 14: 6:01 (AHR 171)

Mile 15: 6:31 (AHR 172)

Mile 16: 6:14 (AHR 172)

Mile 17: 6:13 (AHR 169)

Mile 18: 6:03 (AHR 177) (this one had a lot of big clims and steep descents along the trail and really beat me up)

Mile 19: 5:42 (AHR 180)

Mile 20: 6:18 (AHR 177) (for some reason, my Garmin showed the church on Bluff Street as being .65 short of 20 miles, so I continued down into the neighborhood for a while, then ran back up the hill to finish at the church, and the combination of feeling like I was already done and running uphill killed my pace in the last half mile)

I should note that I didn't keep to my 2000-calorie/day commitment during the 3 days of vacation.  I didn't eat like a pig, but I allowed myself to enjoy a burger at In-N-Out and some pizza.  I must say that I was a lot less grumpy than I had been during the previous week or so!

Later in the day, we took the kids hiking (I carried Eli in the backpack) and spent a couple of hours hanging out at some natural pools outside of Hurricane.  We had a great time and my energy levels stayed pretty high until late in the afternoon.  Little to no soreness (at least before I pulled out The Stick and found some in my quads) that day or the day after.

Kayano Red Miles: 23.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.1512.009.460.000.000.000.0054.61
Kayano Red Miles: 39.50DS Trainer Miles: 9.11Kayano Orange Miles: 6.00
Weight: 0.00
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