dedication, perseverance, self-discipline

March 29, 2024

Recent 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 ViewMonth ViewYear View
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
7.353.800.000.0011.15

Total time of 1:18:00 for about 11.15 miles acccording to the course tool.

TLDR:  2 x 10 min hard, with 2 min recovery between the repetitions.

Full Version:  I wanted to put in about the same amount of faster running today as I did last Saturday, but I decided to even things up a little more.  Starting at the 34 minute mark I began a 10 minute tempo, turning around at the 40 minute mark.  I was on the Murdock canal trail, so it was mostly flat, but there was a very slight downhill grade with a tailwind (before I left the forecast said 11-12 mph) from 34-40 min, and a very slight uphill grade with a headwind from 40-44.  I caught approximate splits at a couple quarter mile markers, timing myself at 88-90 (or was it 92?) seconds per quarter between the 40-44 minute mark of the run.

From 44-46 minutes I recovered before starting the second 10 minute tempo.  I caught an additional split at 46:58, having split the half mile which included the 2 minute recovery in 3:34, followed by a final quarter in 91 during which the wind felt like it was a little stronger.  Shortly after this point I turned off the canal trail and started running back up towards Alpine for the last 5:19 of the tempo.  I was running with a more definite uphill grade for the rest of the run, but I had a tailwind and I actually felt like it was easier to run fast than when I was on flatter ground on the canal trail.  I finished the final 10 minute tempo at the 56:00 mark, and crossed Timp Highway just before 61:00.

I was on track to make it back to the house by 1:18:00, but I was feeling tired and I slowed down after crossing Timp Highway.  As a result I hit the 1 mile to go mark in 1:10:40, and I decided to speed up in order to make it home in the desired time.  I then ran the next half mile in 3:14.  I will guess that I was running most of this half mile right around 6:00 pace, but I didn't speed up immediately, and I started to slow down before I hit the half mile mark.  I then ran the last half mile in 3:51 to make it back to the house in 1:17:45, before adding a little more time to finish in 1:18:00.  I will guess that The total hard work added up to about 3.8 miles when counting the half mile where I sped up near the end.

Adidas Adizero Miles: 11.15
Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: