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Week starting Aug 26, 2012

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Location:

Monroe,Ut,

Member Since:

Apr 15, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Mile 4:50 high school

3 Mile 17:20 high school, 17:09 2014 (aided)

5k- 2011 time trial 20:30, 2012 time trial 19:56,19:23, 2014 17:46 (aided)

10K- 2011 time trial 44:13, 2012 time trial 40:02

Half Marathon time trial April 2011 1:37:38, April 12' 1:32:46

Ogden Marathon 2011 3:40:58,2012 3:24:27

St. George Marathon 2012 - 3:10:08

Short-Term Running Goals:

 

Run on trails as much as I can.

Not get injured and stay consistent with my training.

Long-Term Running Goals:

Complete a 50 and 100 mile ultra.

Qualify for Boston... missed it by 8 seconds previously

Run one of those rediculously aided Utah half-marathons helter skelter down a canyon and get a PR.

Personal:

Married with three boys. Ran the Odgen Marathon in honor of my mother, a marathoner, who passed away from cancer and it just had continued from there. Grew up in a running family and have fallen in love with running, especially on trails.  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.000.000.000.0070.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Went out bright and early this morning warmed up with 2.5 miles, then did 6x1000 repeats along the canal trail with a 90 second jog in between.  I wanted to keep my pace around 6:18ish.  It was dark out and I could not see the garmin at all so I tried to run by feel.

Pace for the 1000's: 6:29 way too slow, 6:26 trying to get the turn over going, 6:18,6:18,6:20,6:13 ended up finishing fairly strong, I had to turn around 90 degrees in half of them.

Finished off with 4 more miles in the hood around 8:25 pace.  Overall I am pleased with the run this morning. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Out and back run on the JRT this morning.  Started at the inlet park and went North.  Pretty good run  on fairly tired legs to start.  If it all goes according to plan this should be my highest mileage week ever.  Only 2.5 weeks of hard training then the taper for St. George begins.  8:07 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Couple easy recovery miles (6) around the hilly neighborhood. I have to give my stomach a 2 out of 10 this training cycle... blah.   It was a nice morning to run.

PM: Went with the guys from work to Liberty Park to run during our lunch hour. Just kept it easy still and did a few laps in the wood chips. 4 total miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Went out bright and early by myself this morning for an out and back run from the house. Hit the canal trail to the highschool road up into the ranches until I hit 6 then cruised back home. It was a fun run this morning. I was able to push the pace just about right for the  run this morning.  I ran the hills well and floated the downhills.  For all the miles I have been doing this week my legs have been feeling pretty good. 7:53 AP

I have a 17 miler planed for Sat. with 14 at marathon pace.  I want to save my legs for that.  I am opitimtic if I can complete that on a flat course with tired legs there just might be a chance I will hit my goal to qualify for Boston in St. George.  I need a 3:09:59

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Had to squeeze this one in when I had time.  I was planning on running with the guys at work but my kid called me sick from school and my wife is off playing with her girlfriends this weekend so I had to head home.  Got in a recovery 5 miles around the hood before his doctor's appt.  Glad to have this one in the bank.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

With all the sounds of lightning, thunder, and rain last night I was nervous.  Got up at 5 to get ready to go run and the lightning was still hitting pretty hard.  I was discouraged and thought about trying to get in the run later, but that never happens so I had to do the unthinkable and head to the gym to run on the treadmill.

I was planning on a 14 mile tempo run.  Warmed up 1 mile in 8:33, then straight into the marathon tempo run.  Placed the treadmill on 7:13 pace and cruized along.  Tried to stay positive the whole run.  Had some discouraging thoughts at mile 9 in the run so I upped the pace to 7:08.  Take that brain.

After that mile I backed it back to 7:13 until the last 2 miles when I dropped it back down to 7:08 pace and raised the incline.  Cooled down 2 miles at 8:27 pace.

Overall I am very pleased with this morning's run.  I was able to finish strong and complete the tempo on my highest mileage week ever without any goo's or anything.  With tapered legs and downhill and fuel hopefully I can make it happen at St. George.  Legs feel pretty good now.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.000.000.000.0070.00
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