dedication, perseverance, self-discipline

Fast Running Blog 5 miler

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJeffmc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
266.9557.5019.203.45347.10
Asics Gel Ohana Racer Miles: 124.00Asics Speedstar Miles: 28.10Brooks Axiom Miles: 129.50Pearl Izumi Surge Miles: 5.03Barefoot Miles: 6.00Adidas Adizero Miles: 35.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran 10.1 miles faster than normal.  Total time of 1:10:30

Asics Gel Ohana Racer Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.001.5012.10

I ran quarter repeats with Sasha this morning.  We ran the first 5 heading towards the lake, and then ran the last one on the way back.  Our quarter splits were 74.6, (just warming up) 70.1, 69.4, 70.4, 70.6, 69 (exact time approximate on the last one.  It was somewhere in the high 68 to low 69 range).  None of the quarters felt exceptionally hard, but I could tell that I was not used to running them as it was m first time running quarters in a few months.  Average rest between repeats was about 72 seconds over 200m (not counting the rest from the 5th to the 6th repeats).

PM: After work I ran 2 more miles with Kimia.  We ran out an estimated 1 mile and then came back.  Assuming that our estimation was correct, Kimia set her mile pr on the way out with a 10:18!

Asics Speedstar Miles: 2.00Brooks Axiom Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Kept the pace easy, but ran 2 fat miles in 5:48 and 5:50.  Total time was in the 1:14:00 range for 10.1 miles

Asics Gel Ohana Racer Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.002.000.0020.00

Sasha and I ran up the Provo Canyon from Sasha's house until the area just before bridal veil falls making it 10 miles in 1:14:24.  The way out was a slight uphill, with a light headwind during the last 3-4 miles, and the way back was the opposite, although I didn't notice the tailwind, I just assume it was there.

After the turn-around we started off our tempo kind of slow, as I was more interested in our pre-tempo discussion.  I didn't pay attention to any of our mile splits during the first 3 miles of the tempo.  Our splits from the 4th mile of the tempo to the end were: 5:50, 5:35, 5:40, 5:35, 5:37, 5:16, 5:15.  I was pushing the pace pretty hard over the last 2 miles, and I wish that I could have gone a little faster, but at least I was under 5:20 pace for those miles and there were a lot of twists and turns as well due to the tunnels and bridges on the river trail.  Total time for 20 miles was 2:10:19, finishing the last 10 miles in 55:55.

Brooks Axiom Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I ran with Sasha this morning.  We kept things easy and just ran our normal route

Asics Gel Ohana Racer Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.7510.000.000.0012.75

I ran a 10 mile tempo this morning with Sasha.  We ran to the start of the 5 mile tempo, and we ran it twice, followed by running back to Sasha's house.  We started off the tempo kind of slow making it through the first mile at slower than 6:00 pace, and then picking it up into the 5:50's.  we hit 5 miles in 29:39 (first 2.5 in 14:53, second 2.5 in 14:46).  After that, we slowly picked up the pace a little more and went through the last 5 miles in about 28:2X to finish a few seconds over 58:00 for 10 miles.  12.75 total for the run counting the warm-up and cool-down.

Brooks Axiom Miles: 12.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in on accident, so I only ran 7 miles with Sasha, and the last 3 I ran alone.  We kept the pace fairly easy, but we did throw in some fat miles.  During the last 3 miles I also caught up to some kid who was running, and he started going almost all out just to keep up with me, and in the process I sped up as well.  He goes to some boarding school in town that I didn't even know existed.  I finished 10 miles in 1:11:42.

The original plan was to run a double today, but this evening I was feeling really bad, so I scrapped the plans for a second run.

Asics Gel Ohana Racer Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  I came down with something yesterday, and I was feeling really nasty.  I don't know what it was, but by this evening I was feeling mostly fine.  I wanted to go out running around 7:00 or 8:00 in the evening so that I at least would get in a few miles for the day, but Kimia wanted me to just stay at home so that I would be completely recovered by the next day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.751.750.500.1014.10

I ran with Sasha this morning.  Total time of a little under 1:15:00.  We also threw in some fat miles, the second being a fat 1.25 because I needed to get home faster than running slower would allow for.  The last two quarters were 1:20, 1:21 (6:59 for 1.25)

PM:  I ran a double today, first running about 1.25 with Kimia (I will count it as 1 mile) and then running three miles alone.  After 1 mile on pavement I went over to a park near my house, and I ran 2 more miles on the grass barefoot.  This was my first ever barefoot run (not counting playing games like frisbee).  Running barefoot will take some getting used to, but it felt good.  The weirdest part about it was when I put my shoes back on at the end and ran a couple hundred yards more.  I felt like I had forgotten how to run.  What felt so natural barefoot felt foreign and intrusive once shoes were on my feet again.

I also had a little adventure while running barefoot.  A dog came after me, (just a little runt of a dog) and I went sprinting off to out-run it.  However it was gaining on me, and I really had to turn on the gas to drop the thing.  I also noticed that my heart rate is higher when I don't wear shoes.  I noticed the same with Sasha when he is shoeless.  Average about 123 bpm at 8:00 pace with shoes and 10-15 bpm higher without shoes.

Pearl Izumi Surge Miles: 2.00Brooks Axiom Miles: 10.10Barefoot Miles: 2.00
Add Comment
Race: Fast Running Blog 5 miler (5 Miles) 00:26:23, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.501.005.000.0020.50

I ran Sasha's second race today.  The weather was nice, and after the race we even got a few showers, although I wish there would have been just a little more rain.  Anyhow, I warmed up running 4 miles in 28:57 and then the race.

I decided that since I had been sick, I would  just run 5:20 pace for the first 3-4 miles and then pick it up later on.  I did that, hitting the first mile in 5:20, followed by a 5:21 and a 5:19.  So, right on target for the first mile.  I then started to speed up just a little, but not much as I made it through 4 miles in 21:17 (5:17 mile).  During the race I decided that I didn't really want to push the pace too much until the end, so I still waited, and at about 4.5 I finally sped up, and ran two quarters in 72, 73 (4:50 pace) to run the last mile in 5:06, and to finish with a time of 26:23 for 5 miles.  So, 12 seconds faster than last time, although last time I ran almost 15 miles before the race started and I was working a lot harder to maintain the pace during the race.  Today, the pace felt relatively comfortable until that last 800.

After the race I ran about 11.5 miles of cooldown in 1:23:28, running the last mile in 5:51 as a fat mile.

Adidas Adizero Miles: 20.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It was a relaxing day at church today.  Kimia and I got to speak in sacrament meeting, and later on my siblings came over for dinner.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.101.000.000.0012.10

I ran with Sasha this morning, and we ran 10.1 miles in 1:16:45.  We ran one fat mile in the middle of the run, and we got excited, so it wasn't really a fat mile.  5:30 for the mile.  I was happy with how the mile felt because I was trying to feel as relaxed as possible, and still keep up the effort.  The end result was that I progressively sped up as I went, even though I didn't really feel like I was increasing the effort.  After we finished our run, I went out with Sasha and Benjamin and ran 2 more miles with them, in order to help Benjamin run a mile time trial.  He finished with a 6:07 for a new mile pr.

Asics Gel Ohana Racer Miles: 12.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.756.501.000.0010.25

I ran a tempo with Sasha this morning.  We didn't want to push the pace too hard, but we planned on hitting the last mile hard where I would try to go as fast as possible, and Sasha would try to hang with me for as long as he could before slowing down and tempoing the rest of the way to the finish.  Anyhow, we started off slow, and went through the first 2 miles in 5:57, 5:57.  The third mile was a 5:52, followed by 5:48, 5:47, 5:49 for miles 4-6.  I then sped up a little, probably in anticipation of the mile to come, and ran the next half mile in 2:51 (86, 85) before launching into my all out mile.  My goal for the last mile was to run it in 4:55 or faster, and I went through the first quarter in 73 (on pace for a 4:52, good).  The second quarter was also a 73.  Sasha lost contact about 300m into the second quarter, and after that I really had trouble motivating myself to go faster.  Without realizing it I slowed down quite a bit, and the next thing I realized the pace no longer hurt, I had run a 77 second third quarter, and I was having trouble motivating myself to speed up.  I think that I slowed down even more during the 4th quarter before finally speeding back up over the last 200m to finish with a 76 last quarter, and 4:59 for the last mile.  I was not too happy with myself for the lack of focus, or for the inability to push through the discomfort as soon as I was alone.  However, I still finished under 5:00 for the last mile, and it does give me some consolation knowing that the mile is slightly uphill the entire way.  The total time for the tempo was 42:59.  After this, we finished our run by running back to Sasha's house for a total of 10.25 miles in 1:05:57.

Brooks Axiom Miles: 10.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.102.000.000.0014.10

I ran 10.1 miles with Sasha this morning.  We started out pretty slow, and just barely caught the 8:00 guy before the turn-around.  On the way back we ran a couple fat miles (5:45, 5:40), and our pace otherwise was also quicker, so we finished with a total time of 1:14:26.

PM:  I ran 4 miles alone (probably slightly more than 4 miles), running the first 2 miles in shoes, and the last two miles barefoot on the grass.  Total time of 31:00.

Asics Speedstar Miles: 2.00Asics Gel Ohana Racer Miles: 10.10Barefoot Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.001.5010.10

I ran a 2000 repeat today with Sasha as part of our run.  We were trying to hit 74 second quarters until Sasha no longer could.  The goal was to make it for at least a mile, but hopefully farther.  We were right on by my watch hitting the first 4 quarters in 74 to go through the mile in 4:56.  At this point Sasha started to struggle a little more so I slowed just a little, but we still made it through the next quarter in 75 to make it to 1.25 miles in 6:11.  On the way back we ran a quarter in 68 to finish up our speed work for the day.  Total time for the run was 1:11:43 for 10.1 miles.

Brooks Axiom Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.102.000.000.0014.10

I ran with Sasha this morning.  Nothing special about the run, just out to the lake and back.  On the way back we ran 2 fat miles, both in 5:43.  Total time for the run was 1:12:16.

PM: I ran 4 miles alone, 2 miles in shoes and 2 miles barefoot on the grass.  Total time was about 31:00 for the run.  I also am excited, because I have now broken the 1,000 mile barrier on a pair of shoes for the first time ever.

Pearl Izumi Surge Miles: 2.00Asics Gel Ohana Racer Miles: 10.10Barefoot Miles: 2.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0011.000.000.0020.00

I ran 20 miles with Sasha this morning.  We went 10 miles from his house up the Provo canyon, and the came back.  The original plan was to start a tempo run at the turn-around and tempo back to his house, but there was a lot of construction on the road and it made running miserable (cars driving 40mph+ and only 5 feet from the runners, dirt in your eyes and mouth) so we decided to start our tempo early.  So, we started out our tempo, and within a short period of time as we started to get into the canyon, a nasty wind hit us.  So, we were running uphill into a decent headwind, and at what I can best describe as an aggressive marathon pace we were not even hitting 6:00 pace.  We made it to 5.75 miles and we were 29 seconds behind the 6:00 guy.  During some of the nasty stretches we were hitting anywhere from 93-96 second quarters.  We turned around shortly past the 5.75 mile mark of the tempo finishing up the first 10 miles in 1:09:19.  We then started to make our way back down the canyon, and without even trying hard we were going much faster.  With a heart rate that was almost 10bpm lower than my average coming up the canyon I was going 20-30 seconds faster per mile coming back down.  I ran the last 2 miles of the tempo in 5:29, and 5:14.  My heart rate during the last mile was about the same as my heart rate going up the canyon, which tells me that the difference between up and down was anywhere from 40-50 seconds per mile.  Total time for the tempo was 58:38 for 10 miles.  We then finished running back to Sasha's house and ran a fat mile in 5:53 at the very end.  We finished with a total time of 2:14:37 for 20 miles, running the last half in 1:05:18

Brooks Axiom Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.001.000.0014.10

I ran 10.1 miles with Sasha this morning.  We ran most of the run pretty easy, but later on we ran a fat mile that ended up being pretty quick because of the people on bikes that we were chasing.  5:17 for the mile.  Not sure on the total time for the run.

PM:  I ran 4 miles alone in just over 31:00.

Asics Speedstar Miles: 4.00Asics Gel Ohana Racer Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.001.000.0010.00

Sasha and I ran a 5 mile tempo today (10 miles total for the run) and we kept the first 4 miles fairly easy, followed by a 5th mile at what should be about a 10k effort for me.  The goal splits were supposed to be 5:55, 5:48, 5:44, 5:38, 5:08.  Actual splits were 5:55, 5:47, 5:42, 5:36, 5:09.  The last mile would have been dead on, but I thought I heard Sasha ask me to slow down, when he actually was telling me to go, because he couldn't hold the pace anymore.  So, the third quarter was slow and I didn't quite make up the difference in the last quarter.  The other miles were all pretty good pace wise.

Brooks Axiom Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.1010.10

I ran 10.1 miles with Sasha this morning.  We didn't run the fat miles today because of the Des News 10k on Friday, so we actually had to keep our pace during the run a little faster than normal so that I could make it home in time to get to work.  I also ran a few of Sasha's explosions with him to remind my legs how it feels to go fast.

Asics Gel Ohana Racer Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Pretty much the same as yesterday.  Nothing special happened.

Brooks Axiom Miles: 10.10
Add Comment
Race: Des News 10k (6.2137 Miles) 00:30:13, Place overall: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.006.200.0015.00

Today's race was a breakthrough race for me.  In fact, it was one of many breakthrough races that I have had over the course of the last 15 months or so.  I have run a number of 10k races over the past year, however most of them have been either on slow courses, in bad weather conditions, or both.  My previous 10k pr was set during the last 10k of a 15k race that I was running.  So, this was one of the first opportunities that I have had to really test myself against some of the top competition in the state of Utah, and against some darn good out of state (or country) competition as well.  I do have to say that Bob Woods really does a good job at putting together a strong field for this race.

Anyhow, I warmed up by running with Adam Wende to the start of the race, and then did a few strides and jogged around some more to stay loose before the start of the race.  We had to wait for the train to cross the tracks at one section of the race course before we started, so the race started almost 10 minutes late, but that was no big deal.  I was also looking around at the field of runners before the race, and I think that I saw more serious, competitive men and women at this race than I have ever seen at any race that I have been in before.  We lined up and crammed ourselves together at the start line, and at the gun the entire field took off at almost a break neck speed in order to get some separation and to avoid getting trampled by everyone else.

After the start of the race, there was a very quick separation between the runners, as the top athletes quickly moved to the front, and a sort of pecking order was established.  After the first couple hundred meters I was in 9th or 10th, but by the time we were about a half mile in everything had kind of gotten shaken out and I was sitting in 14th behind Hayden Hawks, John Kotter, Clay Mays, and a guy in yellow (Sasha thinks the yellow guy might be one of the race directors for Boulder to Boulder).  After that, there was not a whole lot of change as far as placement goes during the course of the race.  Splits were as follows:

4:28 - my mile pr.  It shows how slow my mile pr is, and also how much downhill was in this mile.  14th place.

4:32 (9:00) - also beat my mile pr.  I passed Hayden near the end of this mile and moved into 13th.  John, and yellow guy were a little ways in front of me, with Clay holding a decent gap on them (the gap was probably less than 10 seconds from me to them, and from them to Clay).

5:02 (14:02) - There was one decent sized hill in this mile, but still some downhill as well.  Still in 13th, but closing the gap very, very slowly.

4:57 (18:59) - Closing the gap just a little bit more.  Clay has opened up a slightly bigger lead on the other guys, but may or may not have gapped me by a little more.

10:13 (29:12) - I couldn't find the mile marker at 5 miles, but I am assuming that the 5th mile was about equal to the mile before it.  A fair amount of downhill, and near the end of the mile the course starts heading uphill.  The 6th mile was uphill the entire way, and that mile hurt.  I was pushing to try and close the gap between me and the other guys, but the gap was closing so slowly that by about halfway through the 6th mile I started to think that I would never catch them.  As we neared the 6 mile mark I finally got to where I was maybe about 3 seconds behind John, and yellow guy.  Clay was also coming back fairly quickly but had been so far ahead that I didn't really even notice.

1:01 (30:13) - I started to really push and try to kick in just before the 6 mile mark.  I passed yellow guy just past that mark, but John was able to pull away from me over the last section of the race.  John caught Clay just before the finish, while I put a few seconds on yellow guy during that same time period.  I probably could have gotten another second or two out of myself on the kick, but it hurt enough already, that having secured 12th place, and knowing that I wasn't going to catch anyone else I had a hard time pushing myself any harder than I already was.  I am happy with how I finished considering we were going uphill.  I would have been happy with a 1:01 finish even if it was flat.

So, I ended up 12th place, in a field that consisted of 5 Africans, Seth Pilkington, Kyle Perry, Teren Jameson, a guy that used to run for Weber State and has 4:03 mile speed, and the guys I already mentioned earlier.  So, I am happy with the placing considering who I was running against, and I am happy that the distance from them to me was respectable for the most part.  This is another one of those stepping stones that I am using to push myself to get faster and to eventually get that trials qualifier.

Adidas Adizero Miles: 15.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.351.750.000.0017.10

After the race yesterday I was sore still, so I just took it easy, and I backed off on my long run.  I kept the total time about the same as normal, but I ran less mileage today so that I can recover a little more.  Total time for 17.1 miles was 2:11:25.  I never really felt like it was hard to run, but my groin was sore, it made the run a little less than comfortable.  That is one of the ways that I know I ran really hard in a shorter race.  If I am sore the day after a hard 5k or 10k then I know that I was really able to push myself that day.

Asics Gel Ohana Racer Miles: 17.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Good day at church today.  I also slept in and made up for some lost sleep from the last couple of nights

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.500.500.0016.10

 I ran with Sasha this morning and we ran 10.1 miles in 1:17, followed by two more miles with Benjamin to finish up the run in 1:33:35 for 12.1 miles.  Sasha and I did run a fat mile in the middle of the run, and I got excited and started to chase the guys on bikes in front of us.  We caught the first guy while running an 85 second first quarter.  I was going to back off a bit, but during the second quarter I saw a guy on a tricycle up in front of me, and there was no way that I was going to let a guy on a trike beat me.  So, I sped up to a 77 second third quarter, and then coasted in with a 78 second last quarter for a 5:25 mile.

PM:  4 more miles in about 30:30.

Asics Gel Ohana Racer Miles: 4.00Brooks Axiom Miles: 12.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.002.000.0010.00

I ran 10 miles this morning with Sasha.  We ran a tempo run of sorts, as the goal was to alternate 83 and 77 second quarters for as long as Sasha could hold it, and then tempo until we hit 5 miles.  Our plan worked out pretty well, as we hit quarter splits of 83, 78, 82, 76, 84, 76, 84, 74 to make it to 2 miles with a time of 10:37 (5:19, 5:18).  The 74 second quarter was accidental, but it killed Sasha and we slowed down to run a mile in 6:10 as a recovery of sorts before speeding up to run the 4th mile in 5:52, and the last in 5:28.  Total time for the run was 1:05 and some change.

Asics Speedstar Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.001.000.000.0018.00

I ran 10.1 miles with Sasha this morning in 1:16:10.  We were joined by Rich Borget for just under 4 miles during the second half.  We also ran a fat mile during the second half of our run in 5:48.

PM:  I ran home from work as the car was in the shop getting new brakes.  2.9 miles for the run (at least that is what my car measured it at before) in 22:31.  I also ran about 1 more mile to pick up the car from the shop about an hour later.

PM-2:  My third official run of the day.  I can almost count it as my fourth run, but I can't count the one mile to the car place as a run.  I ran 4 miles in 29:51.  I felt pretty good, but I had a stiff wind in my face coming up the hill back to my house.

Pearl Izumi Surge Miles: 10.10Brooks Axiom Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.851.000.000.2510.10

I ran 10.1 miles with Sasha this morning.  He was doing quarters, and I ended up running the last quarter with him in about 68.5.  We also ran a fat mile.

Asics Gel Ohana Racer Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.101.000.000.0016.10

I ran 10.1 miles this morning with Sasha and Rich.  We finished in about 1:13:23.  We also ran a fat mile in 5:50.

PM:  6 more miles alone in 44:46.  I felt good.  This is the most miles I have ever ran from Monday through Friday.  With tomorrows long run added in it will be the longest I have ever run in one week.  So far the week has gone well and my body hasn't felt too worn out.  Hopefully tomorrows run goes well also.

Pearl Izumi Surge Miles: 6.00Asics Speedstar Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
266.9557.5019.203.45347.10
Asics Gel Ohana Racer Miles: 124.00Asics Speedstar Miles: 28.10Brooks Axiom Miles: 129.50Pearl Izumi Surge Miles: 5.03Barefoot Miles: 6.00Adidas Adizero Miles: 35.50
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: