dedication, perseverance, self-discipline

Las Vegas Track Club 3200m

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

Miles:This week: 0.00 Month: 0.00 Year: 8.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
301.5034.504.003.00343.00
Nike Free 5.0 Miles: 60.00Brooks Axiom Miles: 36.00Asics Gel Ohana Racer Miles: 68.00Asics Speedstar Miles: 58.00Adidas Adizero Miles: 72.25New Balance 758 Miles: 15.00Pearl Izumi Surge Miles: 7.50Saucony Kinvara Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I ran 2 miles today, and it hurt.  I really wanted to run at least 4 miles, but within a couple minutes of starting the run I was already planning on running 3 miles due to the pain.  By the time I had been going about 6 minutes I knew that 2 miles was all I could do.  I had to stop a couple times because the pain in my back felt almost debilitating.  Finished 2 miles in about 16:22

Nike Free 5.0 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

I ran 4 miles today while the car was getting an oil change in about 32:30.  The cough is still affecting me, but my back is slowly getting better.  It was still sore and tight today, but the resultant pain was runnable pain.  I probably could have gone farther, but I am trying to be careful.  I also ran from the lab at school to my car later on just for the sake of running a little extra.  I will call that a half mile.

As far as I can tell, I am getting better from being sick, however I can tell that I am still wheezing a fair amount.  When I was younger I would never wheeze this much when I was not exercising.  It makes me wonder if I have had some asthma related problems that have been creeping up for a while now, but are just getting bad enough that I am noticing.  It also makes me wonder if this may have affected me in the marathon about a month ago.  Is it possible that I was effectively running a marathon at altitude, even though I was physically near sea level, due to the inability to bring in sufficient oxygen to restricted air-ways?

Brooks Axiom Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Stopped while driving to California and ran 5 miles out in the desert near Barstow.  It was good to get out of the car for a bit, even though I had only been driving for 3 hours.

Asics Gel Ohana Racer Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Didn't have a chance to run until after 7pm, and the inability to run more than 5 miles right now was kind of depressing.  To be honest, I just didn't want to go out to run unless I had the capacity to run a little more.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

I finally am feeling good enough to run!  I did need to take ibuprofen to make the pain in my back minimal enough to run with, but it felt good to be outside running.  Total time was 1:30:11.  I ran hard for about a mile and a half while chasing a guy on a bike averaging about 5:20 pace while chasing him.  HR was high when I was running hard (high 170's) due to the asthma issues I have been having.

Nike Free 5.0 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Mostly I ran easy today, but I ran 2 miles hard to test where my HR would be at a given effort.  First mile was 5:36, but I had to slow down because of geese on the Los Gatos Creek park trail.  The second mile was 5:33 (I think, but I am a little fuzzy on the time).  HR was about 170, which is too high given the muscular effort.  Finished 10 miles total.

Asics Speedstar Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy run today.  I was trying to see how long I could run before my average HR rose above 130 for the run.  It took about 4 miles before I hit 130, and my average HR was at 132 at 6 miles and 133 at the finish.  Total time for 12 miles was about 1:32:40.

Asics Gel Ohana Racer Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

I was up in Concord today, and I went exploring for a while on my run before heading over to the Contra Costa Canal trail and running a mini tempo run on my way back to my sister in law's house.  The tempo was 19 minutes long, and I am calling it 3 miles, although I know that it was longer than that.  I simply don't know how far it was.  Total time was 1:30:46.  I will call it 12 miles.  Based on my HR that should be pretty close.

I also tried running today without taking ibuprofen to see how my back would handle things.  It wasn't horrible, and the pain was minor enough that I could run with the pain.  However, it was not super comfortable, so I will keep taking ibuprofen for a few more days until the pain gets a little better 

Adidas Adizero Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I ran easy today.  My breathing is finally getting better.  There is something in the air in Las Vegas that really has messed me up.  It took this entire week to really feel like the asthma issues had subsided, and now that I am feeling better I am going back to the desert.  I was able to keep my average HR below 130 for the entire run, finishing with an average HR of 129, and a total time of 1:31:xx (just under 1:32:00) for 12 miles.

Brooks Axiom Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I just wanted to get this over with today.  As we were driving back to Las Vegas yesterday I could feel my nose start to run, and my throat started to get sore from the drainage.  I need to find some sort of way to minimize the damage that these allergens are doing to me.  I can't say I ran hard during the run, but my HR was super high due to the heat (90ish) with lots of sun, dehydration (ond overheating that comes afterwards), uphill running during the first half, and lots of wind.  I finished 20 miles in 2:20:40.  I am just glad that I finished at close to a 7:00 average pace.

If anyone knows of any natural methods (or any other method for that matter) that I can use to help with the allergies, and the resultant issues with asthma that I am having I would appreciate the info.

Adidas Adizero Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I did an easy run this morning before Kimia went to her doctor appointment.  5 miles easy in 38:11.  I will do another run in the evening.  I didn't take any pain meds before running this morning, and I was pleased with how my back felt.  On the negative side of things I could tell that I was wheezing just a little, and my HR was higher than it should have been, so I think that the asthma symptoms are already coming back just a few days after getting back to Vegas from California.  I wonder if getting a more expensive filter for our a/c unit will help with things.

I ran 10 more miles in the evening in 1:19:49.  I didn't wear the HR monitor and instead decided to wear my other watch.  I didn't look at the time until 5 miles into the run, and instead decided to just run what felt like 8:00 pace.  I was surprised when halfway through I was at 42:15 instead of 40:00.  I sped up the the second half to catch the 8:00 guy, and did not feel good.  My legs just felt tired and drained. 

New Balance 758 Miles: 5.00Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.253.750.000.0015.00

I ran a speed workout on my mall loop this morning.  I ran a total of 15 miles in 1:49:57.  I got out earlier than normal because I wanted to get some speed work in and I didn't want to fight the heat as much as normal.  I got out the door at 6:30 and realized very quickly that I should have made it out the door by 5:30 at the absolute latest.  It is not that it was incredibly hot at 6:30 (although it was pretty hot by the time I finished), what really killed me was the sun beating down on me as I looped around the mall parking lot (virtually no shade and the sun was already way up in the sky by 6:30) as the sun here just drains me.  Based on the forecast it appears that the temperature was around 80 degrees when I started the run, plus or minus a little, and in the mid to upper 80's by the time I finished.

About 5 miles into the run, I ran 2.5 miles hard (2 loops around the mall) at what felt like a good effort that I would normally maintain for a 5 mile tempo.  Finished in 14:03, with lap splits of 7:09 and 6:54.  Half mile splits were 2:51, 2:51, 2:49, 2:48, 2:44 (last quarter in 79 running uphill).  

After finishing the mini tempo, I ran 3 more loops around the mall (3.75 miles) before running one last loop hard (1.25 miles) in 6:51, with quarter splits of 81 (downhill), 83, 84, 83 (all three rolling), 80 (uphill).  HR maxed out at 186 at the end of the last 2 hard loops, with an average HR of 176 for the last loop around the mall.  

Considering the pace, the HR was way, way higher than it should have been.  It is hard to tell how much of the high HR is due to the heat, and how much is due to the breathing issues I have been having.  Breathing felt better at the beginning of the run in comparison to yesterday's runs, however I did feel like I started to wheeze a little bit after I ran my first mini tempo section, and my HR never dropped below 150 after that point.  However, it was also starting to get hotter around the same time, so it is hard to pinpoint how much of the problem is heat related, and how much is breathing related.

After I got home I weighed myself before eating breakfast (I did eat a little cantaloupe first) and I weighed 118 pounds.  I have been weighing around 118 fairly consistently after all my longer runs lately.  I feel like I am in high school again as I wrestled 119 my senior year (although I was an inch shorter then).

Asics Gel Ohana Racer Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I ran 10 miles easy this morning in 1:19:xx.  I got out later than I was originally planning (I was super tired this morning, despite getting to bed early last night, so I slept in) and it was over 90 degrees out by the time I went running.  The heat was not too big of an issue since it was just an easy run, and I was only going 10 miles.  I can afford to sleep in a little when I am running easy, but not when I do hard workouts.  

I checked my resting HR this morning when I first woke up, and it was at 36 bpm.  That is the lowest I have ever measured my resting HR, as normally it is around 39 bpm, and sometimes it is in the low 40's.  I check it by putting on the HR monitor, and then lying back down (usually on the floor so that I don't fall asleep).  I check my HR every few minutes to see how low it will get while I am lying there.

PM:  5 more miles in the evening.

Pearl Izumi Surge Miles: 5.00Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.5013.00

I was planning to run 5 x 400 this morning on the mall loop, but my legs have been feeling dead as I have gone from practically no running while being sick/injured to hitting 78 miles last week and being on pace for more miles this week.  So, I cut the 400's short, only running 2 and giving myself 1200 rest vs the planned 400 rest.  I just ran up on the Pittman wash since I was cutting the majority of the speedwork, and it worked out fine.  First 400 may have been a little short, and I ran it in 64 (maybe worth a 67?) and the second was a 69 on a stretch of trail with a number of 90 degree turns.  Total time for the run was 1:18:53

PM: I wanted to run 5 miles, but I didn't have enough time before I went out with the missionaries, so I ran 3 miles at a brisk pace instead (20:10). 

Asics Speedstar Miles: 10.00Asics Gel Ohana Racer Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles easy this morning.  Temps were in the mid 70's and it was overcast, and I can say that I really enjoyed the cooler morning without the sun.  My HR was also lower without the heat or the sun, and I finished 10 miles in 1:18:17, with an average HR for the run of 129.

I have come to the conclusion that the high HR I have had lately is mostly heat related, as the temps the last few days have gotten up to about 107 and the allergens that were causing the asthma problems I was having have seemingly been burned up by the heat.  The wheezing has gone away for the most part, and now that it was cooler today my HR dropped back to normal.

Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

I ran a long run on the mall loop this morning.  It was the first long tempo that I have run run since running the Illinois Marathon.  I ran to the mall, and then ran 6 laps around the mall before beginning the tempo run.  I got up at 5:30 this morning, and the sun had not yet come up over the tops of the mountains.  However, by the time I made it out the door around 5:45 the sun was above the mountains, and the temperature was somewhere near 80 degrees (my phone said 82, but it doesn't update often, so it may have been cooler).  Knowing that it was progressively getting warmer, I was unsure how the tempo would go.  By the time I started the tempo run, the sun was beating down on me, and any semblance of a shadow cast by the surrounding buildings was long gone.  I decided to not worry too much about the pace as long as it was sub 6:00, and I started the tempo.

My HR started out near 160, rose up to the high 160's after a couple miles, and then rose higher still to the low-mid 170's.  In the last mile, my HR got as high as 186, staying around 180 for the majority of that mile.

I took lap splits (1.25 miles each) and mile splits during the run.  The lap splits are probably a better indicator of how fast I was going.  Mile splits are as follows: 5:56, 5:56, 5:51, 5:53, 5:51, 5:47, 5:46, 5:45, 5:46, 5:33.  Lap splits were: 7:30, 7:23, 7:19, 7:15, 7:17, 7:12, 7:12, 6:56.  Total time of 58:04.

After finishing the tempo, I ran home to finish with a total time for 20 miles of 2:12:28. 

Adidas Adizero Miles: 20.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

I ran fairly easy for most of the run today, as I ran out on the Pittman Wash and then up on St Rose Parkway until I hit 7.5 miles, after which I ran back.  On the way back I ran a 3 mile tempo of sorts from 10-13 miles.  I started out at just a little bit faster than 6:00 pace, and then every half mile or so I threw in a short sprint for 10-15 seconds.  Mile splits ended up being 5:42, 5:45, 5:43.  Total time for 15 miles was 1:50:19.

Asics Speedstar Miles: 15.00
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Race: Las Vegas Track Club 3200m (2 Miles) 00:09:41, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.002.000.0018.25

I ran 10 miles this morning in 1:18:58.  Checked the resting HR again this morning, and it was 36 bpm again, but my HR was a little higher while I was running than I thought it should be, probably meaning that I am just a little bit fatigued still after running 15 miles yesterday, after running a hard 20 on Saturday (I felt dead all day on Saturday and even a little on Sunday after the tempo I ran, even though it wasn't even fast).  I hoped that I would feel stronger in the evening for the race I was running.

PM:  I ran the Las Vegas Track Club 3200 meter race that was held at the Green Valley High School track across the street from my house.  This is one of a series of free summer track races that the track club puts on.  The race was at 7:00pm, but the sun was still glaring down on us when 7:00 hit.  Temperatures were in the high 90's at the start of the race (the high today was 102), but luckily for us we got some shade on the backstretch from the bleachers.  Luckily there was virtually no wind to add to the heat (when it is that hot, the wind feels like a giant hair dryer... not fun).  Pre race goal was to try and hit 73 second quarters, giving me a 9:44, which I considered reasonable considering the heat, and the fact that I feel like I am lacking fitness right now with the layoff I had recently due to illness.

As I was warming up my legs felt completely dead.  I was barely running sub 8:00 pace, and it seemed like a struggle.  This was not a good sign for me, and with the added heat I started wondering if I would even be able to go sub 10:00 for this race, even though I routinely split two miles faster than that in longer races.  Add to this the fact that I had not run a race this short since 2003 and I was more worried than I should have been for a local free race.  I talked to a guy named Andrew before the race, and he thought that the heat would cost us about 15 seconds per mile.  He seemed to be my closest competition at the race, and appeared to know what he was talking about, so this made me even more unsure as to how I would do when the gun went off.  I decided to just go for it, staying with the leaders for the first lap, and then trying to hit 73 second quarters even if it was too fast for me.  I hoped it would turn out ok.  I dumped some water over my head before the start to help me keep my body temperature down during the race.

The race started, and two kids shot to the front, immediately putting a decent gap on the rest of the field.  I stayed reasonably close to them, and Andrew tucked in behind me.  I picked off the first kid near the end of the first lap, hitting it in 1:14.  The pace felt good, so I picked up the pace just a little in order to try and hit 1:13's.  I caught the second kid at about the 500m mark and from here on out it was just me, with Andrew right on my heels.  We hit 800m in 2:27 (1:13) and I could tell that Andrew was not just a random guy, but he was real competition.  He mentioned to me after the second lap that if we kept up the pace we were going we would lap a lot of people during the race.  I picked up the effort a little for the third lap to test Andrew and see how he would respond, and he stayed glued to my backside.  3:39 for three laps (1:12) so I was right on goal pace now.  The fourth lap slowed down just a little, and we went through 1600m in 5:53 (1:14).  I wasn't happy that I had slowed down and was now a second behind pace, so I sped up again the fifth lap going through 2000m in 6:05 (1:12).  By the sixth lap I started to feel the pace, and I was hurting just a bit trying not to slow down.  Despite the effort not to slow, I did slow some, and went through 2400m in 7:20 (1:15).  At this point we were lapping a lot of people, and throughout the race I had to swing wide to get by people on both the straightaways and the corners.  It is possible that some of the slowdown on this lap was related to the extra people we were passing.  The seventh lap was the same (1:15) and I hit the bell lap in 8:35.  I was now 4 seconds behind goal pace, but I was honestly not worrying about this at all as Andrew was still right behind me.  I started to push the pace at the beginning of this lap, and I could tell that he was starting to fall back a little.  I hoped that it would be enough.  I ran the next 200 in 35 seconds to make it to 3000m in 9:10, and then really started to push as I swung wide to pass some people before hitting the final straightaway.  In the last 100m Andrew sprinted past me, as he had an extra gear that just wasn't there for me and we both finished in 9:41, giving me a 31 second final 200m and a 1:06 last lap.

Despite not winning, I felt very happy about this race.  It helped me realize that I am in better shape than I thought I was in, and I was able to run solid splits without killing off my kick completely, while leading virtually the entire race, even though I felt like my legs were dead weights before the race started.  I think that if the heat were not there I would have run no slower than 9:30, and potentially as fast as 9:20, so this is encouraging.  I finished by running a long cool down with Andrew.  Ends up he is 44 years old, but just last year ran a 4:06 1500m (4:24 mile converted) which is faster than I have ever run over that distance.  Total of 8.25 miles for the evening.

Brooks Axiom Miles: 10.00Saucony Kinvara Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

After running the race last night, I decided to run my short run in the morning today, so I only ran 5 miles, finishing in just under 37 minutes.  I will run more this evening.

PM: 10 miles in 1:18:50.  When I left on my run at 8pm it was 103 degrees outside.  The thing with Vegas however, is that once the sun is no longer right on you the heat is not too bad.  When the sun is directly on you it sucks you dry and you overheat before too long, but at night while it may be hot it is not too bad. 

Pearl Izumi Surge Miles: 10.00Nike Free 5.0 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.5017.00

Temps were hot this morning (in the high 80's or low 90's at the beginning of the run and in the mid 90's at the end), but most of the run was not too bad.  Even though it was not as hot as last night, I had the sun shining on me today so that makes the conditions more difficult.

I first ran out on the Pittman Wash before running back and making my way over to the track where I ran a couple 400m repeats.  I was feeling the effects of the heat, and it was windy as well, so I was not sure how the repeats would go.  I decided to just run them hard and see what I would end up with, fast or slow.

The first repeat was in 64.  The wind was not horrible on this repeat, but probably slowed me down by a second or two.  After I ran 2 laps as recovery I ran another repeat in 67-68, but the wind was much stronger this time around, so the wind probably cost me 3-4 seconds.

I finished by running home and finishing 13 miles total in 1:36:46.

PM: 4 more miles at school after I was done working.  Total time around 31 minutes. 

Asics Gel Ohana Racer Miles: 13.00New Balance 758 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

I ran 10 miles easy this morning.  Halfway through the run I ran 1 mile fast in 5:24 as a test of sorts to see how my body would respond to the heat.  Finished the run in 1:15:01

PM: I ran 5 miles at school in the evening. 

Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.250.000.0020.25

This run finished off my first ever 100 mile week!  It is not like the number itself really means that much, but I am excited nonetheless, as I hope to be putting in more of these weeks over the course of the summer.

 I did my weekly long run this morning, running most of it around the Galleria Mall, and then finishing the run on the Pittman Wash.  I made it out the door at 5:20 am, which is the earliest I have gotten out the door so far this summer.  The temperature was around 80 when I left the house (similar to last Saturday) and I was hoping that I would react well to the heat since I was leaving earlier than normal.

The workout goal was to run 3 x 3 laps around the mall (3.75 miles total for each repeat) with a one lap recovery (1.25 miles).  I started the first repeat after 5 miles, and ran lap splits of: 7:23, 7:13, 6:58.  Mile splits (plus .75) were: 5:54, 5:44, 5:40, 4:16.  The first lap had virtually no wind as I warmed into the pace, but after that lap a wind started to pick up from the SW that affected me during some of the rolling quarters and the uphill quarter at the end of each lap.  

After a 1.25 mile recovery (9:32) I ran the second repeat with lap splits of: 7:10, 7:08, 7:00.  Mile splits (plus .75) were: 5:40, 5:41, 5:36, 4:21.  The wind was much stronger during this repeat, and I really had to work hard just to break 6:00 pace during the quarters into the wind.  The wind definitely hurt me more when it was in my face than it helped when it was at my back.

After this repeat I ran another lap for recovery in 9:49, but I decided that I would shorten the last repeat, extend the recovery a little longer, and run the last section somewhere that the wind would be at my back a little more consistently.  The combination of the wind, the heat, and the fact that I have never run this many miles in a week before just sapped the energy from me, and I struggled home to get some H2O before finishing the run.  I ran out onto the Pittman Wash, and then started my final tempo heading into the wind for a few minutes before turning around and getting a nice tailwind over the final 2 miles, finishing at my apartment.  At the beginning of the last repeat I actually miscalculated where I needed to turn around, so I ended up running about a quarter mile farther than I should have.  I finished the last repeat with a total time of 15:31, for what I will call 2.75 miles (it may have been just a little bit shorter, but it was closer to 2.75 than 2.5, which for my purposes is close enough).

Total time for the run (20.25 miles) was 2:17:02.

Adidas Adizero Miles: 20.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I ran an easy 10 miles this morning in 1:19:09.  Average HR for the run was 129, which is good considering temps were in the low to mid 80's.  I ran a quick pick up of about 200m in 34-35 seconds just past the 6 mile mark of my run just to shake my legs out.

PM: I ran 5 more miles alone in the evening. 

Asics Speedstar Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.001.5015.00

I ran to the mall loop this morning, and at the 2.5 mile mark of my run I ran 3 x 400m with 1/2 mile recovery between each 400.  I ran the 400's pretty close to all out, and based on the times I wonder if this loop may be a little longer than 1.25 miles.  400 splits were: 63 (slight headwind, but downhill), 67 (first 200 up then second 200 down, plus some crosswind), and 66 (uphill for about 50 meters, then a slight downhill but mostly flat to the finish, net loss/gain almost zero).  After the third repeat I ran easy for 2 miles and then ran 3 x 400m again at the same places, in the same order.  400 splits were: 64.5 (the wind shifted some, so it was more like a strong crosswind this time), 69 (strong headwind this time), 64 (maybe a high 63, but also may have had some tailwind).  After I finished the last 400, I ran home and then finished up the last 5 miles by going out and back on the Pittman Wash.  Total time of 1:54:40 for 15 miles.

Asics Gel Ohana Racer Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

I ran 11 miles this morning in 1:27:04.  At the end of the run I went over to the track and ran 3 100s in 16s 15s and 14s, in that order.  I just wanted to get a better feel for what 4:00 pace feels like.

PM: I ran 6 more miles in 47:07.  The temperature felt cooler tonight than it has recently in the evenings.

New Balance 758 Miles: 6.00Nike Free 5.0 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.002.000.5018.00

I ran 13 miles this morning, running out to the end of the Pittman Wash and back, before heading over to the track to run a few 200 repeats.  While on the Pittman Wash, I ran 4 x 0.5 mile repeats with about a half mile recovery between each.  The goal wasn't really to have a super hard speed workout, but to get a better feel for running a faster pace, as despite the 3200 race I ran last Tuesday I have been feeling kind of slow ever since I got sick about a month ago.  Split times were 2:30, 2:24, 2:23, 2:22.  The first repeat actually felt harder than the others for some reason.  When I went over to the track at the end of my run, I ran 4 x 200m repeats with 600m recovery, running them in 30, 30, 30, 29.  The 200's felt strange as 30 second splits did not feel that difficult, but I did not feel like I could really go faster than that.  It could simply be that I have not done much short speed work in a long time and my body just needs to get used to it again.  Total time of 1:35:20 for 13 miles.

PM: 5 miles in 36:42. 

Asics Speedstar Miles: 13.00Asics Gel Ohana Racer Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
301.5034.504.003.00343.00
Nike Free 5.0 Miles: 60.00Brooks Axiom Miles: 36.00Asics Gel Ohana Racer Miles: 68.00Asics Speedstar Miles: 58.00Adidas Adizero Miles: 72.25New Balance 758 Miles: 15.00Pearl Izumi Surge Miles: 7.50Saucony Kinvara Miles: 6.00
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