| Location: slc,ut, Member Since: Jan 16, 2013 Gender: Male Goal Type: Recover From Injury Running Accomplishments: 5k - 17:26
1/2 Marathon - 1:19:13
Marathon - 2:54:14
Wasatch 100 - 23:20
Short-Term Running Goals: Sub-1:20 half
Sub-2:50 full
50 miler Personal: james clissold
started running in 2012
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 203.95 | 44.00 | 7.00 | 0.00 | 254.95 |
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| Brooks PureFlow 3 (black) Miles: 106.15 | Brooks PureFlow 3 (blue) Miles: 111.00 | Hoka Mafate 3 Miles: 37.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18
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| Brooks PureFlow 3 (black) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8
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| Brooks PureFlow 3 (black) Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5
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| Brooks PureFlow 3 (blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| 6.15
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| Brooks PureFlow 3 (black) Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.00 | 0.00 | 0.00 | 12.00 |
| 12 - 9 mile at marathon pace tempo
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| Brooks PureFlow 3 (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18
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| Brooks PureFlow 3 (black) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5
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| Brooks PureFlow 3 (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 10.00 | 0.00 | 0.00 | 12.50 |
| 1.5 up, 10 mile tempo, 1 down
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| Brooks PureFlow 3 (blue) Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6
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| Hoka Mafate 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 1 - I am not dead.
2 - I will explain later why I took a little break from the blog.
3 - I ran 20 miles this morning and felt ok. Was a little slow and the legs felt a little heavy.
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| Brooks PureFlow 3 (blue) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 easy
5 weeks until Boston...let the countdown begin
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| Hoka Mafate 3 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Went to the track this morning. 7 x 400s and 3 x 200s. Felt pretty good. Wished to have done more, but was pressed for time to get to work.
400s
87, 84, 79, 78, 74, 73, 72
200s
32, 32, 32
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy
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| Brooks PureFlow 3 (black) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| tempo run today on the streets (as opposed to the tempo I did a the track last week).
10 miles of tempo. Felt good, but it had its moments of fatigue.
| 1 |
6:46.7 |
1.00 |
6:47 |
| 2 |
6:39.3 |
1.00 |
6:39 |
| 3 |
6:41.3 |
1.00 |
6:41 |
| 4 |
6:40.0 |
1.00 |
6:40 |
| 5 |
6:39.5 |
1.00 |
6:40 |
| 6 |
6:39.5 |
1.00 |
6:39 |
| 7 |
6:32.0 |
1.00 |
6:32 |
| 8 |
6:27.7 |
1.00 |
6:28 |
| 9 |
6:29.8 |
1.00 |
6:30 |
| 10 |
6:25.8 |
1.00 |
6:26 |
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| Brooks PureFlow 3 (blue) Miles: 12.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy. Second half was a little faster than I had planned but legs felt pretty good coming off of yesterday's tempo. Averaged just under 8
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| Brooks PureFlow 3 (black) Miles: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| Had a good longer run today. Wanted to test how my legs would feel picking up the pace in the second half so I logged some marathon pace miles. Felt pretty good but was ready to be done by the end. About an hour after the run I had a 90 minute massage and stretch session. My hips really needed it. I an pretty sore and feel like I will be nice and loose by next week. I pasted the below splits from my phone. So, hopefully it formats alright. Summary 2:30:50.2 20.00 7:33 1 8:30.9 1.00 8:31 2 8:05.1 1.00 8:05 3 7:50.4 1.00 7:50 4 7:54.5 1.00 7:54 5 7:53.3 1.00 7:53 6 7:33.4 1.00 7:33 7 7:37.3 1.00 7:37 8 7:42.8 1.00 7:43 9 7:52.5 1.00 7:53 10 7:54.3 1.00 7:54 11 7:27.5 1.00 7:28 12 7:15.5 1.00 7:15 13 7:01.8 1.00 7:02 14 7:03.2 1.00 7:03 15 6:48.1 1.00 6:48 16 6:41.2 1.00 6:41 17 6:42.9 1.00 6:43 18 6:39.4 1.00 6:39 19 8:09.0 1.00 8:09 20 8:07.0 1.00 8:08 |
| Brooks PureFlow 3 (blue) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 easy around Murray / Cottonwood Heights / Holladay.
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| Brooks PureFlow 3 (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Took the morning off. I was not feeling well the better part of the afternoon yesterday. Decided some rest might help. Going to get out this evening for an hour or so and then do my track workout tomorrow morning. Hoping for 10 x 800s to gauge where I am for Boston.
PM - 9 miles at a 7:37 average. Felt good. Think I might do an easier workout in the morning and do the 800s Thursday so I have more recovery time. |
| Brooks PureFlow 3 (black) Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy. Going to do the track workout tomorrow. Fingers crossed it feels ok
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| Hoka Mafate 3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 2 mile warmup - 10 x 800 with 400 rests - cooldown
I have had this workout in mind for a while now. I have heard that it is a good indicator of fitness for a marathon. To test the theory, I wanted to run each of the 800s at 2:55 because that would translate to a 2 hour 55 minute time at Boston. Who knows how accurate this theory is, but I figure it was worth the shot. I ended up a little fast on the first two and decided to just stick with that pace. After the 5th repeat, I convinced myself that I was capable of all 10 at or near 2:50. I am pleased with the results for sure.
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Split
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Time
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Distance
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1
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2:49.7
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800m
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2
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2:50.3
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800m
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3
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2:50.4
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800m
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4
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2:50.1
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800m
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5
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2:50.3
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800m
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6
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2:48.8
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800m
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7
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2:50.2
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800m
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8
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2:49.7
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800m
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8
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2:48.7
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800m
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10
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2:49.9
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800m
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| Brooks PureFlow 3 (black) Miles: 10.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the clouds, aka Hokas. Looped through Murray and up into Holladay and back. I was surprised my legs were not too tired after yesterday's track workout. Planning on 20 or so miles tomorrow to finish off the week.
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| Hoka Mafate 3 Miles: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| 20 miles - I ran down Big Cottonwood Canyon and over to the Mt. Olympus trailhead and then double backed to the mouth of the canyon.
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| Brooks PureFlow 3 (black) Miles: 20.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My legs are pretty beat up today. Going to do some stretching and foam rolling. It is my daughter's birthday. Crazy to me that Grey is 2! Excited to start my extended taper into Boston. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 super easy - took 5 miles to feel alright and then it was over. My quads were sore and my right glute was borderline painful. Now, my legs are more sore. Saturday's run really beat me up. I am looking forward to some slow recovery runs this week.
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| Hoka Mafate 3 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 203.95 | 44.00 | 7.00 | 0.00 | 254.95 |
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| Brooks PureFlow 3 (black) Miles: 106.15 | Brooks PureFlow 3 (blue) Miles: 111.00 | Hoka Mafate 3 Miles: 37.80 |
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