| Location: St. George,UT,USA Member Since: Nov 26, 2007 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Utah Summer Games 10K Clydes 40under 38:12 (record) & 40over 39:07 (record); 5th place St George Marathon 0-39 weight division 3:36:59 Short-Term Running Goals: Get back into competitive running shape Long-Term Running Goals: Personal: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 13.50 | 3.00 | 0.00 | 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Sick today - stayed home, did the treadmill for 3.0M time 25:44 - felt good during, but worse afterwards - back to bed for rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
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Not a bad morning run after my 3 days of being sick. It was like 39degs and really nice - ran in shorts, but 3 layers on top and gloves. But I bested the time from last run of this course by one full minute and wasn't really trying. Time was 26:00 (8:39avg) miles were 9:07, 8:22, 8:31- so things are still moving along.
PM: Had a great weight workout this evening. I hit Bench Press, Arnolds, Seated Cable Rows (close), Lat Pulldowns (wide), EZ Bar Curls and Tricep Pressdowns. It's an overall upper body routine that I still hit pretty hard, just a few more reps than I used too -- staying strong!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 2.50 |
| This was cooler than I thought - but I was dressed appropriately so it didn't get too me. Time was 22:02 for an 8:46 avg pace - and it felt comfortable too, nice and relaxed and enjoyable. I had my new tights on which kept my legs really warm - I like that!
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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 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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I missed a few days this week and wanted to catch up on the miles - but I really wanted to do this more for me as the past few weeks I'd been failing to get the full 6M in my runs. The fault, being mine of course, as I would keep the same pace I do during the week and then just die right after my usual 4M distance. So, going back to the long runs should be 1 to 1.5 mins slower than race pace theory I went into this 8M knowing that I could do it.
So, if I kept myself between a 9:30-10:00 pace, easy peasy. The first 4 went by really good and what seemed to me to feel like slow motion - anyway, 9:42, 9:28,9:37 and 9:40 for a 9:36avg. Felt really strong and quite relaxed, so I turn around and head back and decide to up the next 4 to a 9:00-9:30 pace and get 9:13, 9:05, 9:01 and 9:04 for a 9:05avg. Total time was 1:14:50 for a nice 9:21avg. On the way back, I had to keep checking the pace only because my body wanted to go faster and several times it dropped down to 8:45 or so and I had to pull the reins in.
This was what I remember longs runs to be like. Fun, enjoyable, relaxing, challenging - yet refreshing. ****RunStrong friends*****
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 13.50 | 3.00 | 0.00 | 16.50 |
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