| 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 | | 2144.12 | 246.91 | 77.65 | 0.25 | 2468.93 |
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| Hoka Mafate 3 Miles: 272.25 | Brooks PureFlow 3 (blue) Miles: 322.70 | Brooks PureFlow 3 (black) Miles: 322.70 | Brooks PureFlow 3 (boston) Miles: 321.35 | Kinvara 5 (black) Miles: 340.57 | Kinvara 5 (blue) Miles: 301.50 | Annivana Miles: 244.50 | Saucony Triumph ISO Miles: 144.55 | Kinvara 5 (blue 2) Miles: 96.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.36 | 0.00 | 0.00 | 0.00 | 7.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| trail run in PC by my folks house
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| Hoka Mafate 3 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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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 |
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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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5
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| Brooks PureFlow 3 (blue) Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75
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| Brooks PureFlow 3 (black) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5
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| Brooks PureFlow 3 (blue) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7
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| Brooks PureFlow 3 (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16
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| Brooks PureFlow 3 (black) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7
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| Brooks PureFlow 3 (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5
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| Hoka Mafate 3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5
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| Brooks PureFlow 3 (blue) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5
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| Brooks PureFlow 3 (black) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16
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| Brooks PureFlow 3 (blue) Miles: 16.00 |
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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 | | 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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| 30 miles for turning 30 - full recap of this run on my blog at jamesclissold.com
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| Hoka Mafate 3 Miles: 30.00 |
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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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| Brooks PureFlow 3 (black) Miles: 6.00 |
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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 (blue) Miles: 8.00 |
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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 |
| 9
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| Brooks PureFlow 3 (black) Miles: 9.00 |
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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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| Brooks PureFlow 3 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16
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| Brooks PureFlow 3 (black) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25
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| Brooks PureFlow 3 (blue) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7
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| Brooks PureFlow 3 (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5
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| Brooks PureFlow 3 (black) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2
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| Brooks PureFlow 3 (blue) Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4
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| Hoka Mafate 3 Miles: 4.00 |
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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 (blue) 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5
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| Brooks PureFlow 3 (blue) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25
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| Hoka Mafate 3 Miles: 6.25 |
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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 |
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| | 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 |
| |
| | 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 |
| |
| | 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 |
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| | 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 |
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| | 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
|
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
|
800m
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|
8
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2:49.7
|
800m
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|
8
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2:48.7
|
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 |
| |
| | 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 |
| |
| | 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 |
| |
| | 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. | |
| | 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 |
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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 this morning. Still feeling Saturday's run in my legs for sure. Did 4 of the miles at a moderate pace though once my legs loosened up a bit.
Anyone use heat to sooth muscles and aches? I have a heating pad at work and it seems to be helping, but wanted to get the thoughts of others. Thanks.
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| Brooks PureFlow 3 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 miles total. 2 mile warm up - 3-2-1 with .5 in between - cool down.
Per Josh's suggestion, I did a 3-2-1 workout this morning. He said that he likes to do a progression for mental strength. I will call the 6 miles MP miles though they were faster than I plan on running Boston. Felt good to know I am capable of today's workout though
3 - 6:46, 6:35, 6:19
2 - 6:17, 6:13
1 - 5:49
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| Brooks PureFlow 3 (black) Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 easy - my legs felt a little heavy from yesterday's workout. I think I will start a heavier taper now and get the legs feeling solid for Boston. I am happy that I have made it (almost) through another training cycle injury free.
|
| Hoka Mafate 3 Miles: 8.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy. Starting to break in the new shoes that I am wearing for Boston. I think I will do somewhere close to 16 miles tomorrow. I might toss in a couple faster miles in the middle just to keep the legs turning over. Won't do anything too crazy though.
|
| Brooks PureFlow 3 (boston) Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 - felt OK |
| Brooks PureFlow 3 (black) Miles: 15.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy - felt good, but my right knee was a little rore. Could be due to the fact that I filled up a small trailer of boxes yesterday afternoon. I refuse to move any other items until after Boston.
|
| Brooks PureFlow 3 (boston) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with Scott and Tyler this morning. Tyler needed to do a 2 hour run for his Ironman training, so Scott and I joined him for his first hour and then he continued on.
I am feeling good. Going to keep moving easy this week. I think my taper is going well so far.
[update - 4:00pm] I have a weird pain in my left ankle that has gotten progressively worse today. It is a sharp shooting pain if I lay my foot flat and slowing bend my leg forward. So, each step it hurts right before I pick my foot up to take another step. The pain is on the top of my foot / almost ankle right at the point where the skin creases at the ankle. Any thoughts?
|
| Brooks PureFlow 3 (black) Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with Scott around Murray / Holladay. Tossed in a couple strides at about 6:00 pace.
My left foot is still acting weird. It hurt yesterday until the evening when I went outside and walked around a bit on the grass and played around the swingset with my daughter. It seemed to stop hurting and I didn't really notice it until I went to bed. This morning it was a little sore, but not as bad as yesterday. I did not feel it one bit on my run, which is great! However, now it is sore again. Still, not as bad as yesterday, but we will see how it progresses as the day goes on.
|
| Brooks PureFlow 3 (boston) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Felt like I needed a rest, so I listened. Slept in a little and then I heated up in a hot tub and stretched well before heading to work.
Might get out for an easy few miles this evening, but most likely not because we are closing on our first house at 4. I guess that is kind of a big deal.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles - 2 were about 20 seconds off of marathon pace. Feeling good about this taper. I am to the point where I just want the race to be here!
|
| Brooks PureFlow 3 (boston) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with Scott up by his house near the mouth of Big Cottonwood and Little Cottonwood. Had some hills to deal with that I felt pretty decent on. Clipped off a couple miles right at about 7:00 despite the elevation gains. Overall, I didn't feel great though. I think that is part of the taper process though.
|
| Brooks PureFlow 3 (boston) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with Scott. Felt fresh. Had a few miles that we dipped the pace slightly and it felt easy. I think I will only continue to feel better this week.
Crazy that Boston is only in one week! Slowly getting more nervous.
|
| Brooks PureFlow 3 (boston) Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 easy
I signed up for a 5k today. Hoping to run a couple this summer for more race experience and to test my top(per) speed.
|
| Brooks PureFlow 3 (blue) Miles: 5.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy with a good crew that came to show their support before Boston. Ran with Tyler, Scott, Brayden, and Ashley. They have all helped me train a ton this year! Huge thanks to them.
Also, runmehappy.com has a new website. Check it out if you have a minute. It is something that I have been working on for a while now and I am excited to help try and make a difference in the lives of those affected by cancer. Every little bit helps.
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| Brooks PureFlow 3 (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Slept in and logged an easy 2 this morning. We fly out in the morning tomorrow to Boston. Feeling a little antsy for sure. I kind of wish I could have flown out earlier, but couldn't pull it off with work. Oh well.
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| Brooks PureFlow 3 (black) Miles: 2.00 |
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| | Race: |
Boston Marathon (26.2 Miles) 03:06:35, Place overall: 3479, Place in age division: 2145 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Enjoyed Saturday and Sunday in Boston and felt good when I got to sleep at about 9. Woke up at 5:30, got dressed in all my layers, and headed down to the hotel restaraunt for some food. I ate a couple pieces of toast with peanut butter and a banana (my typical race morning meal). It was early, for a 10am start, but I was hungry and needed some fuel. I walked over to the buses from the hotel and thought it was a little chilly but not bad. I had on a long sleeve button up shirt with my arm warmers underneath and my jersey with bib attached over the top. No, unfortunately I do not have a picture! I had not planned on wearing my Easter Sunday shirt to the race to toss to the side, but realized I had forgotten a sweatshirt to donate when it was too late to find a replacement.
I met up with Josh and we sat down and relaxed with Kevin and a couple others that were with him. I continued to drink and eat a little and was feeling great. I figured I had consumed enough liquid because I had to go to the restroom several times the last hour and a half of waiting. I had contemplated starting the run wearing my arm warmers and beanie, but by the time we lined up I had shed everything and felt plenty warm. I am used to feeling a little chilly at the beginning of races in Utah so it was different to feel fine before beginning to run. note-this should have been my first sign that the heat of the day was going to affect me.
Before I knew it, we were off and running. It felt good to get the legs moving and finally be racing. My goal was to run the first 2 miles at about 7:00 or so and not faster than 6:50, then to drop to 6:50 until "the hills." It was amazingly crowded, but I felt like the pace was good at the start. I consciously held back a few times when I felt the mass of runners push my desired pace a little. First 2 came in at 6:57 and 6:53 (according to Garmin, so add a couple seconds if you wish). I felt good with these so I decided to stick to the plan and drop down to 6:50's but hopefully nothing faster than 6:45, with one small caveat. Mile 3 was 6:47 (5k - 21:26, according to race clock).
I took a sip of gatorade or water at each station. The next 3 miles seemed to fly by and were 6:50, 6:47, 6:41 (10k - 42:33). That 6th mile was a little quick, but I allowed myself the caveat that if the mile had a decent downhill I would allow a few seconds faster as long as I didn't have to push the effort to be there. 3 more miles in and I was still feeling great. I took a gel some time between 6 and 7 and chased it with some water from the aid station. 6:44, 6:44, 6:45 (15k - 1:03:37).
Before I knew it I was at the half way point and was still feeling great. I kept thinking to myself, "hydration is on, nutrition is on, feeling good." 10-13 were 6:48, 6:44, 6:39 (decent down), 6:45. (20k - 1:24:36). So I crossed the half at 1:29:11, which is right where I wanted to be. I took another gel somewhere around 14 and I think that I poured a cup of water down my back somewhere shortly after the half. Honestly, up to that point I didn't ever really feel hot. I obviously was warm, and I noticed that I started sweating pretty early on, but up to this point I had not thought I was overheating. I thought that I was hydrating sufficiently by consuming either water or gatorade at each station.
I kept on running and only had one little niggle in my right calf. I could tell it was tightening a little, but I have had enough experience with that pain now that I know it is nothing to worry about. Sure, I won't walk well in 2 days, but I am good to keep running. 6:43, 6:49, 6:38 I knew I would be a little faster on 16 because of the down, but I held back knowing I could have easily gone faster. I wanted to just keep an easy effort down so I could hold the effort after it flattened and went back up. (25k 1:45:31).
I like to think that 17 is where the course changes to more uphill. To hit my goal, I had said that I was willing to run up to 5 miles at a 7:00 pace across the "Newton Hills." 17 - 6:49, just banked 11 seconds and the effort felt good. 18 - 7:00, right where I intended. 19 - 6:53, 7 more seconds banked. 20 - 7:04, totally fine with that. 21 - 7:14, a little slow, but I didn't want to completely run out of steam on Heartbreak. I crested the hill and still felt ok. Obviously, by now my legs are getting tired, but I thought the tough miles were behind me. (30k - 2:07:00, 35k - 2:29:14)
The downhill felt alright. I know that others have complained of the downhill being painful, but I didn't really experience that at this point. I love running downhill and consider it one of my strengths. I had to shake the up out of my legs but I thought I would dip back under 7:00 pretty easily. 7:04, Ok, I can deal with that. I don't feel great now, but the next one will be quicker and I am still a couple seconds below my goal average. This is where the pretty picture to this point gets destroyed.
Here are my thoughts as I tried to get my legs under me and back under 7:00. "Hmm...I don't feel right. I have a slight headache and I might be a little dizzy. That is weird, my hands are tingling ever so slightly. Yup, I am dizzy. I closed my eyes for a second to think what was going on. As I said, I thought I was solid with my nutrition and hydration. I had tried to keep my core temp down. My eyes shot open as I stumbled a little to the left and felt a slight variation in the road. I felt like time slowed to a halt, my mind started racing (better than my legs at this point) with countless self defeating thoughts. "I'm falling apart." "I don't deserve to be running this epic race." "I'm a hack." And then... "Am I even going to finish?"
Thankfully, another series of thoughts followed and I realized I had 2 options, quit or push through. It wasn't going to be easy. It surely want going to be pretty. However, I thought it was possible. So, I pushed on. By now, the bottoms of my feet felt like they were on fire, my hands were definitely tingling, and each time I closed my eyes things didn't stay straight. I committed to not walk. Slow down, but never walk.
I honestly thought I was destined to collapse, hopefully not until after crossing the finish line, and end up in the med tent. I am sure I looked like a zombie (not the ones on World War Z - those were fast runners) to every spectator and especially to those gracious volunteers handing out water and gatorade. I am happy to say that I stuck to it. Those several miles were some of the most miserable I have ever run. 7:31, 8:02, 8:39, 8:50, and brought it in in 3:13 (7:54 pace). I didn't end up in the med tent!
So, Boston 2014 was an amazing experience! It was just awesome to be there and to run a 3:06. However, I am a little disappointed in the outcome. My training cycle was solid and I thought I had a sub-3 in me. I still think that I did, but unfortunately it didn't play out that way. Now it is time to regroup and decide what to run next. Thinking about putting my name in for St. George. Thoughts?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. First run post Boston and I consider it a shakeout run. Took Grey in the stroller at about 6:30pm. My quads were pretty sore by the end along with my right soleus Going to keep things slow. Have 2 weeks before a 5k. |
| Brooks PureFlow 3 (boston) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the treadmill. Felt 10 times better than yesterday. Going to keep it slow and easy this entire week and hopefully feel alright by next Saturday to clip off a decent 5k.
On my way home from Boston I read parts of "Iron War" after I read a great book that my uncle suggested while we were there (more on that in one sec). Iron War is worth reading if you have not picked it up. I was feeling a little defeated on the flight as I thought about my race. I thought this quote was worth sharing.
That experience of having to drag yourself across the finish line when there's a thousand and one times you want to quit, when you don't feel you can make it, but somehow you do, it gives you a perspective within which to always have a shred of hope that somehow it will turn around for you. And when you have that inside, no matter how bad it looks., there is always a part of you that will continue to give it what you have.
The book my uncle suggested is short, only took about 2 hours to read. Super entertaining and informative as well. It is called "The Curmudgeon's Guide to Getting Ahead: Dos and Don'ts of Right Behavior, Tough Thinking, Clear Writing, and Living a Good Life" It made me laugh out loud on the plane and think about a few changes I could make in my professional and personal life.
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| Hoka Mafate 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another easy 4 this morning but I did push the pace for about .2 just to see how it felt. Was alright. Spent a couple hours at the spa last night and got a massage thanks to a free entry to Kura Door in the avenues. I think it helped my legs feel better overall. Headed down to St. George after work to watch the half ironman tomorrow. Should be a tough day with the heat. |
| Hoka Mafate 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 4.50 |
| LONG DAY! - 4 miles along the parkway in St. George in the eveing to cap it off.
Drove down to St. George yesterday after work. Got in about 10:30. Couldn't sleep well for whatever reason. I woke up every hour. I think I was worried about missing my 4:10 alarm. Arose at 4:10 and got to the lake at 5. Spent the entire day in the sun chasing athletes around and taking pictures. My sister-in-law completed her first half ironman.
At about 9pm I decided to head out for a short run. I was going to just do an easy 4-6 because I was pretty beat from being on my feet all day. A friend suggested I head to the parkway to run. I didn't know it was a bunch of rollers. Where I started from it was downhill with a slight tailwind. Ended up at a 7:15. Ran the second in 7:07 or something back up the hill and into the wind. Then slowed to an 8:05 going up a steeper hill into the wind. Turned back downhill and pushed the pace just to test how I would feel this coming Saturday on the downhill 5k. Didn't push too hard and ran near 6:30. Ended the run with a hike to the top of the DIXIE rock to take a night picture.
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| Brooks PureFlow 3 (boston) Miles: 4.50 |
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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 pretty easy along legacy parkway pushing Grey in the stroller. 7:55 average despite the headwind and stroller. Took it mostly easy, but tossed in a couple of pickups just to see how the legs were feeling. Did one .5 at about a 6:30.
I think I am going to shoot for a 5:30 first mile on Saturday and then try and hangon. I am only worried about the set of 20 stairs shortly after mile one!
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| Brooks PureFlow 3 (boston) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the treadmill this morning. I didn't wake up early enough to get out longer than the 4 miles.
Nothing hurts when I run, but I am still having some left hamstring pain as I sit at work throughout the day. I heated it yesterday and will do again today. Hopefully it helps. Probably need to try and roll it as well. Ideas?
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| Hoka Mafate 3 Miles: 4.00 |
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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 along the parkway with Josh. 4 strides tossed into the last mile. I have been trying to work on my form a little bit lately. It started to fall apart during the last pickup for sure. When I was reaching my top speed, I went into sprint mode and I am glad that Josh pointed it out. At that top speed I tend to hunch more and tense up.
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| Brooks PureFlow 3 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy - I was feeling super tired this morning and almost crawled back in bed. I figured if I got an easy 4 in it would help my legs feel better. That's how my bed lost the argument. Took it easy on the treadmill and then hit the foam roller for a bit before leaving for work. My left hamstring is still aching a bit and I don't know why.
I am trying to figure out how I can get a good warmup in on Saturday before the 5k. The race starts at 6:30 and the bus leaves at 6:00. Obviously the bus doesn't have to drive far, but I might try and warmup a little before boarding the bus and then a little right before the race. I don't want to leave it all to before the race and have the bus show up only 5 minutes before the start. Now I am rambling.
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| Brooks PureFlow 3 (blue) Miles: 4.00 |
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| | Race: |
Vigor Utah 5k (3.107 Miles) 00:18:16, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
| Sure, the time was a PR for the 5k for me, but it was aided and poorly executed. I am glad I did it because it was a learning experience and that is the mode I am in right now, learning. I am happy with a second place finish, but recognize the field was not that fast. Golden Harper (altra founder) took first. He was hoping for sub-16 and ended up in the 16:30s I think.
I am not going to bother to put split times because I don't know if my watch was working or what was going on. I went out too fast and slowed considerably. I have no excuses other than I couldn't make it happen perfectly today, but below is the story of how it transpired.
I got to the race with plenty of time to grab all the runmehappy gear (tent, banner, chairs, etc) and walk them to the finish line where the booth would be. I warmed up just a little because I didn't know how much time I would have after the bus dropped us off. Ended up that we had about 20 minutes at the start so I did my official warmup there. I walked up to the starting line at about 6:27 and there were cones setup but no timing strip. The one guy there said that it would be there soon and that we would start in about 5 to 10 minutes.
I turned and jogged up the canyon to keep moving. About 100 yards away, I hear a horn go off and look back to see runners starting. I cruised it to the start and asked the guy what happened. He told me that he got a call that simply said, "Start in 5, 4, 3, 2, 1." He explained that we were running off of the 10k start instead of waiting for the strip and our times would stop when we crossed the finishline strip. Ok, whatever.
For whatever reason when I saved my warmup session to my garmin, it lost satellite, or so it appeared. I stood there at the start and told the guy I was not starting until my watch was working and that I would just record my time. It seemed like it took forever so I finally just told him I was going to go. He said the race clock was at 3:31 and I told him to say go at 3:45 so he would know that is when I started.
I was obviously all alone at this point. I looked at my watch a few times and it was reading in the high 3:00s and then 4:00s. First mile was 4:54. Like I said, I have no idea if that is accurate, but it could have been. It was steep and I could tell I was going too fast, but just didn't trust what my watch was saying.
I slowed considerably and didn't feel great the last mile. I finished and after making it through the finish area I kneeled on the grass. A few minutes later I vomited once. That made me feel quite a bit better and within 5 minutes I was not really nauseated anymore.
So, there you have it. A few lessons learned.
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| Brooks PureFlow 3 (boston) Miles: 6.10 |
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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 |
| I don't handle disappointment well.
Sometimes, 6 easy miles makes me feel quite a bit better.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the parkway with Josh - 7:10 average
I got into the St. George Marathon and have a goal to run sub-2:50. I think with the right cycle of training I can pull it off. There is a good group of us that got in so it will be fun to train and run it together.
I am going to take the next couple of weeks easy and see if I can get all of my little nags and niggles to heal up before I start my cycle June 1.
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| Brooks PureFlow 3 (boston) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
| AM
6 - through the neighborhood and then south on the parkway. First time I made it directly home from a run without making a wrong turn in the new neighborhood. Slowly I will learn the street names and not get lost.
PM
hiked up and ran down Mt. Wire. Pretty rough going up, but felt nice to open up on the way down. I have not uploaded my watch data yet. I am interested to see what the vertical climb was in those first 2 miles.
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| Hoka Mafate 3 Miles: 5.35 | Brooks PureFlow 3 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 along the parkway going north with Josh
I thought my calves would be worse this morning from last night's hike, but they were ok...not great.
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| Brooks PureFlow 3 (boston) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Quads are pretty sore. I assume it is from the hike the other night. I pounded out some pretty fast miles on the descent. I might do a few easy miles tonight, but probably not. My brother-in-law has asked me to run the second half of the Ogden Marathon with him tomorrow so I will be doing that unless he changes his mind before then. Honestly, I hope he decides not to run it!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 12 along the parkway. 8 were with Adam and we did one mile at marathon pace for fun. My quads are crazy sore. I think running easy today helped but I still feel like what I assume an old man feels like while walking down stairs. |
| Brooks PureFlow 3 (boston) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the mill - If you have Netflix, I recommend you watch Rising from Ashes. It is a documentary about a Rwanda cycling team. Pretty cool story with quality cinematography and music.
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| Hoka Mafate 3 Miles: 4.00 |
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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 along the parkway north with Josh and Adam.
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| Brooks PureFlow 3 (blue) Miles: 6.00 |
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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 through the neighborhood and onto the parkway. It was another success in that I didn't get lost coming home. Tried to focus on my stride and form today and just be steady and relax. Josh and Adam looked a lot more at ease than me yesterday. It was a good exercise for me this morning to try and keep my breathing in check and my heart rate down. Ended up averaging a couple seconds faster than yesterday though I was not focusing on pace and it felt easier today.
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| Brooks PureFlow 3 (boston) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the parkway going south with Josh and Adam. I am liking the morning runs with the morning crew. Perfect weather and great company.
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
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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 |
| 50 minutes on the mill. I'll consider it 6 miles. I am excited for this weekend and a couple of long(er) runs and enjoying the holiday up in Park City.
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| Brooks PureFlow 3 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| Josh, John, Scott, and I drove down to Orem and met up with a big group that ran part of the Utah Valley course this AM. We ran from Wallsburg to Orem. Fun to run with so many people. I need to get my hands on the video of 14 of us funneling out of the mini van!
20 total. We did the first 7.5 at a 7:12 average (which was a little faster than I was originally planning, but I was happy about it in hindsight). The next 10 I had planned on at "marathon pace," which I don't really know how to define right now. I was thinking I could handle 6:45 and didn't want to end up slower than that. Ended up averaging 6:39 for the tempo, which I am pleased with. So, 6:54 average for 17.5 and then the last 2.5 I jogged in slow and steady to cool down.
I feel like this was a great run to see where I am at right now and where I need to be by the fall. This was the fastest 20 mile training run I have ever done. Usually I reserve my long runs for a moderate pace without any type of workout thrown in. This cycle, I am going to mix that up.
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| Brooks PureFlow 3 (boston) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the mill to shake out the legs from yesterday and loosen them up for tomorrow. I watched the crossfit regional games for a bit because my cousin is competing this weekend. It is odd. |
| Brooks PureFlow 3 (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 13 with a great group this morning in Jeremy Ranch. Jake, Josh, Rob, John, Fritz, Collin, and I. Big thanks to them for dragging me along. |
| Brooks PureFlow 3 (black) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the AM off. Might take the entire day off or might log a few easy tonight. Not too concerned as I don't really have a set schedule for another week or so when I start my fall marathon cycle.
I put in a decent effort over the weekend, so a rest day sounds quite nice.
PM - Ended up not running. My neck and back have been giving me some issues so I spent some time doing some stretching and yoga and got in bed early.
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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 from West High Track up Memory Grove and around the Aves with Josh and Adam. It was fun to run around the neighborhood where Whit and I spent the first 4 years of our marriage before taking off to law school.
It was hot this morning. I wish it was 25-30 degrees cooler. Oh well. It will come back in a few months.
There has been a lot of talk of Crossfit in my family lately because my cousin just competed in some regional competition in southern California. I figure THIS is worth sharing.
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| Brooks PureFlow 3 (boston) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.00 | 0.00 | 0.00 | 7.50 |
| 7.5 - 2 mile up, 4 progression tempo, 1.5 down.
I had not planned on a tempo. Was going to just toss in some strides near the end of the run. But, mile 3 ended up at 6:50 so I just went with it. 6:29 average - 6:50, 6:28, 6:27, 6:13
I might just start linking a video a day - This is why biking scares me.
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| Brooks PureFlow 3 (blue) Miles: 7.50 |
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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 easy on the parkway going north with Josh and Adam. Solid morning crew with a few really good laughs.
Speaking of humor, I just spoke to a client on the phone and she used the phrase "Up to my ears in alligators" to describe how busy she has been. I had never heard that before.
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| Brooks PureFlow 3 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 1.00 | 0.00 | 0.00 | 17.50 |
| Tough workout to end the week. Goal was 16 miles with one or so fast at the end. Wanted to hover between 7:30-7:45 on the way out and near 7:20 on the way back but mostly off of feel. Then one mile sub-7 and perhaps a half near 6:30. Ran the parkway North for 8 miles with Scott (avg 7:28). Scott's stomach started acting up so he backed off. First few heading back felt good (7:14, 7:12, 7:13) and then a strong headwind came out of nowhere. I upped the effort to maintain (7:18, 7:22, 7:17). Pushed hard for the last effort and came in at 6:57. Though it was a little slower at the end, I am pleased with the effort and being able to push through. |
| Brooks PureFlow 3 (boston) Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finalizing my training schedule for St. George today. It will be a work in progress and I am sure some things will change here and there, but I like having the structure of a written out plan. I have some pretty aggressive goals that I hope I can meet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 along the parkway with Adam, Collin, and Josh.
[update] all 100 Benjamins were real guys...or at least America First thought so.
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| Brooks PureFlow 3 (black) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.25 | 0.00 | 7.25 |
| Headed to the West High track to mostly keep Josh company on his workout. I had planned on 6-7 miles with some strides for today, but thought I could just jump in periodically with Josh on his 400s and get what I was looking for. Ended up doing 2 x 400 and 6 x 200 with some other strides tossed in here and there. It was nice to have Adam and Josh at the track. Josh pushed through a tough workout with lots of factors weighing in favor of cutting it short.
Aside from running -- Now that I am no longer in school, I have been able to read more of what I actually want and not just text books. It has made me think about the process of obtaining knowledge and what is knowledge in general. My friend said something interesting yesterday when I was chatting with him about it that I figured some might find interesting. Below is his comment.
It is my belief that all knowledge comes from experience. The best way I have thought about explaining this idea is to describe knowledge like a tree. Each branch represents a different kind of knowledge acquisition based on a certain type of experience: the religion branch, the gender branch, the spiritual branch, the parent branch, etc. Each separate branch is unique because the knowledge within each is acquired through a different type of experience.
I think you would agree that you get a very different set of knowledge when you become a parent. It is not scientific knowledge. It is not even religious knowledge.
In my observation, the world (particularly the scientific world) believes that all knowledge is obtained or can be obtained in the same way scientific knowledge is obtained. I think this is false. If I were to perform a scientific experiment and pick up one of your children and get a hug, I would acquire different knowledge than each of you would acquire. Science requires the same information/result from the experiment no matter who performs the experiment.
Your parent experience/knowledge provides you with different knowledge than I could obtain through the scientific experiment. No matter how much scientific knowledge I obtain about your children, I would not know them or about them in the way that you do. (A wrinkle in this example is the practice of adoption, but that is for another day.)
There are all kinds of examples that illustrate the difficulty with claiming that all knowledge is obtained in the same manner as scientific knowledge. There is knowledge that we have as men that our wives do not have. The same is equally as true. We will never understand them, at least not in this life. No matter how many science experiments we conduct, we would not acquire the same type of “gender” knowledge our wives have.
I think the same thing happens in spiritual or religious matters. In church, we talk about seeing things with “spiritual eyes.” I think that spiritual experience is the path to spiritual knowledge. The same would be true of other types of knowledge and experience: gender/religious/parent experience leads to gender/religious/parent knowledge. I do not believe we obtain these types of knowledge through scientific experiments.
Sorry that was so long. Obviously, feel free to comment. Or, just ponder. I am still processing what he said.
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| Brooks PureFlow 3 (boston) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 8.00 |
| 8 mile loop with Josh and Adam. Did a 5k downhill tempo to test my legs a bit. Big thanks to Josh and Adam for letting me chase their heels. We have a good morning crew where we can each push eachother on different days...mostly they just push me. Pull me is probably the better term.
The 5k was actually the fastest I have covered that distance so I am happy about that. It was aided, but was still a good effort and I was glad to see what I could handle. I stopped my watch a hair early I think so I will call it an even 18:00. Splits show - 17:56 - 5:56, 5:53, 5:41, and 0:27 (hair short).
Oh, and HAPPY 
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| Brooks PureFlow 3 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the parkway. Wanted to get out for a few more but had to get into work. I hope to get out for another short run this evening, but now I might be fixing, or attempting to fix, my car. Anyone know anything about replacing a clutch cylinder and slave cylinder?
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| Hoka Mafate 3 Miles: 4.00 |
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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 |
| I missed the group run this morning because a 7lb reason came up at 2:10am.
Whit (mom) and Olive (baby girl) are both doing well.
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| Brooks PureFlow 3 (black) Miles: 6.00 |
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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 - kept it within 2 miles of the hospital and ran with my phone so Whit could contact me if needed. (Now that I look, I really should have gone .45 more) |
| 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 |
| Brooks PureFlow 3 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.50 | 0.00 | 0.00 | 8.50 |
| 8.5
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| Brooks PureFlow 3 (boston) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 along the parkway solo. Collin and Adam didn't have a need to wake up so early so we didn't gather.
Had a couple miles around the 7:00 mark and they felt easy, which I am pleased with. I used to struggle quite a bit at that pace.
Thinking of a good challenging run for Saturday, just need to find someone to do it with. Wanting to get 5ish miles in around 6:00 downhill to prepare a bit for DesNews Half.
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I made the decision this morning to sleep in. I have had a few little aches here and there and have been trying to catch up on sleep since last Thursday. I figure the rest will be better for me than an easy 6-8 mile run. I want to be caught up the best I can by next week which will be 16 weeks from St. George. I don't want to officially start my cycle already tired.
I got into work and watched THIS VIDEO of the last mile of a sprint triathlon with 7 guys fighting for the win and it really made me want to go run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 with Adam and a bazzillion gnats along the parkway. The time flies chatting with Adam and chewing on bugs. At one point Adam claimed to have just run directly through the plague.
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| Brooks PureFlow 3 (boston) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 6.00 | 0.00 | 20.00 |
| Essentially ran the DesNews Half route this morning with Adam and Scott. Goal was to run 5 miles in the canyon at a 6:00 average and then just take the rest easy with another pickup on south temple to see how the legs would feel. The 5 in the canyon were tough but they went by relatively quickly. Splits were 6:04(5:51), 5:50(5:49), 5:52, 6:05, 6:00. Thus, 5:58 (5:55) average. (Adam's splits in parenthesis. We were side by side for the first 2 miles. Who knows for sure, but we think my watch showed my first mile slow. Also Scott's first said 6:04 and he was about 10-15 seconds behind us. No big deal though.) We slowed to low 7s and then did about a mile at sub-6 pace on south temple. My right soleus was feeling pretty tight but the wood chips felt good so I cooled down with a few laps. Overall, I am pleased with this workout. |
| Brooks PureFlow 3 (boston) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 on the parkway with Josh and Adam. Thankfully no gnats. My legs felt heavy from Saturday so it was nice to have an easy pace.
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| Brooks PureFlow 3 (boston) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.85 | 0.25 | 8.10 |
| Headed to the West High track despite opening my garage to rain. Figured it would at least keep me cool. Turned out to be a great morning. Goal was 12x400 with 200 active recovery. I am trying to figure out my paces right now and Josh had suggested this workout to determine about what my 5k should be. So, I had a goal of 88-90 seconds for each. I have run faster 400s before, but have never done 12 and have never done only 200 active recovery and then straight into the next 400. I usually stop for about 10-15 seconds after the 200s and then start the next 400.
I was pleased with the workout and know a little bit better where I am now. Thanks to Josh for jumping in on every other 400 and for 200 on the offs.
88, 90, 88, 88, 89, 87, 88, 86, 86, 86, 80, 76 and a 32 for 200 to hit 5k.
THIS comic made me smile...hoping to never have little dracula kisses!
My fathers day gift arrived today!
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| Brooks PureFlow 3 (boston) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Met Adam and Josh for our 8 mile loop from West High through the avenues. Warmed up 4 and then Josh wanted to do 2 faster miles. I didn't really know what I was going to do as far as pace so I just wanted to stay sub-6. The first was alright, but I was definitely pushing myself. I was pleased when it came in at 5:34. I slowed on the second along the flat section before turning down into Memory Grove. Along that section I thought about backing off the effort and just being satisfied with a 6:00 flat. I dismissed that and decided to push the pace again on the down. I was hoping to drop the average back down into the 5:30s, but it came in at 5:44. Pleased with the times and my ability to not give up during mile 2 when I wanted to.
The inagural run in the Kinvara 5s was a pleasure. They are super light, comfortable, and all around dreamy.
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| Kinvara 5 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 miles along the parkway.
The goal of today's run was to just feel comfortable at a moderate pace with touching close to marathon pace. I wanted to feel comfortable and not have to really work to achieve the pace. Wanted 8 miles to average about 7:05, start near 7:30, have a gradual progression down to about 6:50, and back off for the last to cool down.
7:25, 7:02, 6:54, 6:51, 6:50, 6:47, 6:42, 7:08
I had time for one more mile so I did an easy cool down at 7:46
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| Kinvara 5 (black) Miles: 9.00 |
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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 |
| 9 along the parkway with Collin and Adam.
It's been a good week for me of training so far. Going to shoot for a decent long run tomorrow to end the week.
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| Brooks PureFlow 3 (black) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 8.50 | 0.00 | 0.00 | 19.00 |
| 19 miles - 1,540 ft. up and down - 7:14 average I have been contemplating this run ever since Josh, Adam, and I ran our 5k time trial across 11th Ave. and down into Memory Grove. The goal was to run a couple loops in the avenues east on 2nd Ave. to Virginia. North to 11th. West on 11th and down Memory Grove back to 2nd. I wanted to run 2 miles on the first loop at 6:30 starting at the fire station on 11th and ending on the road into Memory Grove. I didn't have a pace goal for the non-tempo miles, just to keep a decent effort but rather easy. I then wanted to see if I could do the same 2 miles a little faster on the second loop on tired legs. The first loop went well and I decided to extend to 2.5 for the tempo. 6:24, 6:27, 3:12 The second loop my legs felt a little heavy going up Virginia but the tempo turned out well. 6:16, 6:12, 3:05 I decided if I was going to test my legs I better go round three. I had to work the second half of the tempo but overall the results are pleasing to me. 6:03, 6:01, 3:01 |
| Kinvara 5 (black) Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hour hike in Mueller Park with the family. It was super green and easily 10+ degrees cooler up there. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| da flu |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| da flu recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| 35 minutes out and then back along the parkway with Josh. Just wanted to take it easy not knowing how achey I would be after the past few days and my bout with some flu like symptoms. Ended up at 7:08 average and felt good.
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| Brooks PureFlow 3 (boston) Miles: 9.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 along the parkway. Yesterday I told myself I would maybe do a moderate run today. Then, I decided I was going to take it easy and save my legs for some faster turnover this weekend. When I started, I was going to go easy. Then, I just wanted to get some quicker jaunts in so I did 2 miles in 6:17 and 6:06. I was going to stretch it to 3 miles but decided to pull the plug at 2 because I remembered I am running 40+ miles in 24 hours starting tomorrow morning.
I saw 2 mice and 1 skunk right on the side of the trail with his tail up. I think I picked up the pace about then.
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| Kinvara 5 (black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 5.00 | 2.00 | 0.00 | 22.20 |
| Ragnar - day 1
22.2 miles
1st run - 6.57 miles
2nd run - 6.87 miles (+ .56)
3rd run - 8.3 miles
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| Hoka Mafate 3 Miles: 7.43 | Kinvara 5 (black) Miles: 15.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.27 | 6.00 | 0.00 | 0.00 | 16.27 |
| Ragnar - day 2
16.27
1st run - 6.4 miles
2nd run - 9.87 miles
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| Hoka Mafate 3 Miles: 9.87 | Brooks PureFlow 3 (boston) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't sleep well and my left hamstring was hurting all night. Decided it was better to sleep in and rest than get in the easy 6 I had planned.
Found out we took 1st in the Mens Ultra Division at Ragnar. The Wasatch Running team that Fritz was on ran a faster time so I consider our team second, but they were in the mixed division.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 2.50 | 0.00 | 12.00 |
| AM
I met Josh at the track and had a loose plan to do 6x800 depending on how the legs felt. I have the 5k on Friday so I wanted to feel 5k pace or just a hair faster. Legs felt heavy and my left hamstring area issue was noticeable. After 4 I could tell I was starting to favor the left leg so I did 400s for the last 2 repeats.
2:53, 2:48(too fast), 2:56, 2:54, 85, 87.
I am pleased with this workout. My legs are still feeling the 40 miles from Ragnar and the jolting downhill. Will likely get in a couple faster miles tomorrow and then have an easy day Thursday.
PM
4.5 easy. I had 35 minutes to kill while Jiffy Lube earned more than I believe they deserve.
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| Brooks PureFlow 3 (blue) Miles: 4.50 | Kinvara 5 (black) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Memory Grove to Virginia loop with Josh. 2 faster miles averaging 5:52. Going to take it easy tomorrow and hope for the best in the 5k Friday.
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| Kinvara 5 (black) Miles: 8.00 |
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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 easy solo along the parkway. Resting up for tomorrow's 5k.
Plan for tomorrow is to run the first mile at 6:00ish, speed up for the second mile, and then hang on. I ran a 19:25 last year and that was my first 5k. I hope to beat that and then some.
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| Brooks PureFlow 3 (boston) Miles: 6.00 |
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| | Race: |
Murray Fun Days 5k (3.03 Miles) 00:17:59, Place overall: 16, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| I had 3 goals going into this race. "C" goal was to beat my time last year which was 19:25. "B" goal was sub-19. "A" goal was in the 18:30s.
The course was short by everyone's account, but regardless it was a good race for me. I had told myself to run the first mile at 6:00 and then speed up for mile 2 and then hold on. Mile 1 felt good and I backed off a little half way through cause Hille and I were going a little too fast. Mile one was right at 6:00.
Hille and I made the turn back north and I pulled a few body lengths ahead of him. I figured he was right off my shoulder so I didn't even look. Mile 2 felt alright. I wasn't hurting yet and it came in at 5:50. I tried to approach the hill smart and this is when I entered the pain cave. I tried to relax and was able to shake a few demons and refocus. I passed a few people on the hill and that boosted my confidence.
By the top of the hill, mile 3 average was in the 6:20s. I committed to not looking at my watch again and just running off of feel and getting this thing done. Mile 3 was 6:01 (which I am stoked on because last year I faded and ran 3 at a 6:28). When I got close to the end and looked up the clock read 17:51. I figured that had to be wrong but I gave it one last push to come in just under 18:00.
Hille finished about 12 seconds back and ran a great race.
Hope everyone enjoys their 4th! Whit gave me an American flag tank and I couldn't think of a better race to wear it in.
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| Kinvara 5 (black) Miles: 8.00 |
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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 |
| Easy along the parkway. Scott was with me for 17. Didn't worry about pace. Just took it easy and steady and logged the miles |
| Kinvara 5 (black) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy on the parkway with Josh. Legs felt heavy the first couple of miles, but then they loosened up a bit. Our morning group is dwindling but JJ is holding strong.
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| Brooks PureFlow 3 (boston) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Track workout this morning solo. Josh was doing hill repeats and I never heard back from Scott. Thanks to Jake for suggesting this workout. I feel good about the execution and the splits. Goal was 1600, 1200, 800, 400, 4x200. Start at roughly 5k pace or slightly faster and drop the pace with each interval. Active recovery of half the previous split distance and then straight into the next repeat. 3200 warmup and 3200 cooldown as well.
5:40, 4:14, 2:41, 77, 38, 38, 37, 36
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| Kinvara 5 (black) Miles: 9.00 |
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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 |
| Memory Grove / Avenues loop with Josh. Legs felt less than snappy. Fatigue attributed to yesterday's workout, so I must have done something right...presumably.
I thought this post on KSL was rather clever, yet maybe a little too long.
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| Brooks PureFlow 3 (boston) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Hit snooze on my alarm and contemplated just staying in bed. I didn't sleep well and started to make the argument that sleeping an extra hour would be better and that I would get a run in later. Then my logical side rebutted stating there is no way I would get a run in later this evening. Also, I always regret sleeping more and never regret a run. I was lying there lacking motiviation. Then, the thought came to me that a trail run would be fun and a change of pace. So, on came the trail shoes, which I don't wear often, and I logged some miles on the dirt.
A few of us, maybe more, are going to do a final test or primer for DesNews on Saturday. Don't know exactly what to expect for that race yet. Hope to have a better idea after Saturday.
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| Hoka Mafate 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Along the parkway with Josh and up into my neighborhood. Gnats seemed to be worse on the way out. Pleasant breeze on the way back.
I have been informed by several family members that my profile photo is "too revealing" and that I should remove it.
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| Brooks PureFlow 3 (boston) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 6.50 | 0.00 | 20.00 |
| Good run with a couple really good pushes. Had a group of 5 of us - John, Jake, Brayden, Scott, and I. Ran down emigration to liberty park. Did a push of 5 miles with John. Did another 1 mile pickup along south temple and then a half a mile last effort at mile 19. 5:59, 6:01, 5:54, 5:56, 5:37 5:58 3:00 |
| Kinvara 5 (black) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.15 | 0.00 | 0.00 | 0.00 | 19.15 |
| It is warm out there ladies and gentleman! I have been wanting to run from our house to my mother-in-law's on a Sunday afternoon for a while now to test back to back long runs. I was just waiting for a Sunday we were planning on dinner there. I left at 1:49 in the heat of the day with a small race pack filled with ice water. After yesterday's run, I had no pace goal. I didn't look at my watch and turned off auto lap. I had a couple low points and almost pulled the plug with about 3 miles left. I want to just sit and watch a movie now. 80 miles in the last 7 days. |
| Hoka Mafate 3 Miles: 19.15 |
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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 easy on the parkway with Josh. Was tight in my right soleus and my hips for a few miles.
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| Brooks PureFlow 3 (boston) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Stretching and some PT at home. Needed a good night's sleep and finally got one. Hoping to make it to a hot tub tonight for a good massage of the legs and then back to running tomorrow. Goal is to get the legs feeling pretty good by next Thursday for DesNews.
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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 with Josh on the avenues loop. Did 8 strides in the last 3 miles. Fun to have some faster turnover. Josh had some compression wear on and it reminded me to put mine on today for work to see if it can help with my lingering soreness, mostly in my right calf. So, I currently have full length compression tights AND compression socks on. Hope the a/c runs all day at the office!
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| Brooks PureFlow 3 (boston) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| Last workout before DesNews. Planned on doing a 4 mile tempo at roughly 6:30 and if I felt decent I would push the last mile to get it closer to 6:00. My legs have felt pretty sore lately and I have not run much at the 6:30 goal marathon pace so I didn't know how it was going to feel. Felt alright.
6:25, 6:24, 6:20, 5:56
I am a little nervous about DesNews and don't know how my leg will hold up on the several slower sections. Only easy miles for the next week and then going to give my all.
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| Kinvara 5 (black) Miles: 8.00 |
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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 easy on the parkway with Josh.
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| Brooks PureFlow 3 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy on the parkway in the heat. Started just after 9 and it was warm. There was a slight breeze on the way back that made it more tolerable. Now, back to the heat to mow the lawn. |
| Brooks PureFlow 3 (boston) Miles: 10.00 |
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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 |
| Easy on the parkway with Josh. It's officially race week and I am surprised that we are already nearing the end of July.
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| Brooks PureFlow 3 (boston) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.50 | 0.50 | 0.00 | 3.00 |
| trying to stay calm
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| Kinvara 5 (black) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| DesNews Half tomorrow. I have had my sights set on a sub-1:20 half marathon and that is the "A" goal for tomorrow. It is a reach goal and I like that it scares me a little bit. PR is a 1:23.42 so it would be a big leap for me on a less aided, yet still aided course. "C" goal would be to get a PR and the "B" goal lies somewhere around 1:21.
Good luck to all those racing tomorrow.
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| Kinvara 5 (black) Miles: 2.00 |
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| | Race: |
DesNews Half Marathon (13.1 Miles) 01:21:54, Place overall: 21, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.10 | 8.00 | 0.00 | 15.10 |
| 1:21.54 - B performance with A effort. I was really hoping for sub-1:20, but feel good about my effort considering the conditions. I am happy with the PR too.
John picked me up from Liberty Park at about 4:25 and we headed up to the stadium to catch our bus. John mentioned that his back was already sweating on the bus ride up. It was going to be a warm one, but we knew that going in. After resting for a bit, John and I did about a mile or so warmup up the canyon. The wind was blowing pretty hard in our faces as we were heading up. We stopped to turn around and chatted about how the headwind could be pretty strong and if so we would have to adjust our goal.
We met up with Jeff and Angie at the start who were also shooting for sub-1:20. Angie said she was going to try and conserve a little energy and Jeff was hoping for sub-6:00s in the canyon like John and I. We were off and the first 2 miles felt easy. 5:49 and 5:58. During mile 3 we had some gusts of wind and every right turn they seemed to get stronger for the next several miles. John, Jeff, and I didn't say anything to eachother, but I think we all had the same thought simultaneously that we needed to maintain effort, but not try and fight the wind. This resulted in slower miles than we had hoped, but it was the smart decision, I think. 6:00, 6:07, 6:17 (that one was hard to see this early), 6:12.
We kept plugging away together until we made it out of the canyon. At this point I was showing a 6:06 average. I still had hopes for something close to 1:20, but knew it would be tough. At the aid station near the zoo, Jeff pulled away and John fell back a bit. I was happy to see mile 7 come in at 6:05. I had planned on slowing for mile 8 across Foothill and then hoped to drop back down when it banked left by the stadium. I was tiring at this point, but it was not horrible. 6:20. Ok, that is tolerable, now just one more slower mile across 13th and then I can pick it back up down South Temple. 6:15.
I hit South Temple and the legs didn't come back as planned. For a bit, I entered survival mode. I could still see Jeff up ahead and it seemed like I was gaining on him just a bit. I knew I could keep him in sight and just keep plugging away. The two miles comprising mostly South Temple came in at 6:27 and 6:35. Made the turn on 200 East and saw that Jeff was a little closer. I also had a kid in a bright yellow singlet only about 5 seconds up. I committed to maintaining that gap and trying to close it near the end. 6:21. As I looked up to the final aid station on 200 East I saw Jeff walk through it. I passed the kid in yellow and then caught up to Jeff after making the final turn onto 900 South. 6:43. We ran together for about 100 feet and then a younger kid passed us and Jeff told me to chase him down. I honestly thought I didn't have it in me. I hesitated for a few seconds and then went for it. I eased onto the effort and he was still 15 ft. up when I hit 500 East. I started my kick and passed him right before the finish. 0:41
So, all in all I am happy. I don't want to blame the wind for anything. It is just part of racing. It really was a strong headwind at times and I think most experienced it. I am stoked with an almost 2 min PR on what I believe to be a tougher course than Timp. Big thanks to Josh for running with me often and helping me push myself. It is paying off. Now time to focus my training on St. George where I have a goal of sub-2:50.
Congrats to all those that raced today! It was fun to see Fritz, Josh, and others finish the full before I had to bail to work.
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| Kinvara 5 (black) Miles: 15.10 |
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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 easy with Josh and Dan on the parkway. It was good to run with Dan. I have not hung out with him in years. We used to work together before law school. He is training for the Big Cottonwood Marathon.
My right calf is still pretty sore from last Thursday's race. I don't really know what to do about it, but just give it time I guess. I massaged it after the run today and it is aching even worse now as I sit at work. Going to take the majority of this week easy with maybe a moderate run on Thursday, but no track workout.
Hiked up to Lake Catherine (some spell it with a "K") on Saturday and that seemed to loosen up the legs a bit. I want to feel back at 100% before I do any intense workouts in preparation for St. George.
Also, I thought I would see if anyone is interested in coming on Saturday to runmehappy's summer event. We are hosting an outdoor dance party! Below is a flyer and check out runmehappy.com/news and the Facebook page for more information.
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| Kinvara 5 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept right through my alarm. Didn't hit snooze or anything. Just simply slept a full hour right through it.
Warmed up the legs in a hot bath and then did some stretching and a little massage to my calf. Might try and get a few miles in tonight or I might just take the day off. I am still feeling the effects of last week so I am not too concerned about resting a little more than usual.
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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 |
| Aves loop with Josh. Legs felt good this morning. My shirt was soaked by the end, but the temperature felt nice. Still going to take the rest of the week rather easy, maybe a moderate paced run tomorrow, and get back to some workouts next week.
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| Kinvara 5 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Thursdays are officially my moderate run or tempo run days from now until St. George.
Was planning on 12 miles with 2 mile up and 2 down and 8 at a moderate pace somewhere near 7:05. After the first mile I felt good so I just decided to make it a progression down and see if anything started to hurt more than normal. Everything felt fine so I just went with it. I feel good about this workout. I almost wish there was a field for "Moderate Pace Miles." For anyone who cares, I am considering roughly 6:30-6:50 as marathon pace and 6:50-7:10 moderate pace. Obviously that is mostly just for my own reference.
7:09, 6:55, 6:54, 6:46, 6:36, 6:29, 6:28, 6:19
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| Brooks PureFlow 3 (boston) Miles: 12.00 |
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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 along the parkway with Josh. Decent temp and no bugs.
Tomorrow night is the STOMP out CANCER event. If it sounds like fun, please come. If nothing else, it is fun to just hang out on the lawn and chat while listening to some music. Also, some have asked about donating if they can't attend. One can always donate securely on runmehappy.com. Thanks!
Here is the link for more info about STOMP out CANCER.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 1.00 | 0.00 | 0.00 | 19.00 |
| Mostly easy miles. Averaged in the mid 7:20s. Planned to meet my friend Dan at the mouth of Big Cottonwood at 5:45 and run 15 with him. He is training for the Big Cottonwood Canyon Marathon and I told him I would join him and pace some miles. I got to the mouth early so I could log a few before he showed up. Ran 3.5 along Wasatch solo. We then ran 7 down the canyon and out to 45th along Wasatch and back to the mouth. I dropped mile 17.5-18.5 down into the 6:30s and it felt OK. Now I am at the U teaching the first class of the semester and the students are taking a diagnostic LSAT. Glad I am not in their shoes. |
| Kinvara 5 (blue) Miles: 19.00 |
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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 easy/moderate on the parkway solo this morning. Legs never really felt snappy. Today is mine and Whit's 8th anniversary so it seemed fitting to run 8 miles. Seems pretty crazy how fast time seems to progressively fly by.
We had a good event on Saturday. Josh and Scott and their families came. We ended up raising a couple hundred bucks and everyone had a great time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 3.10 | 0.00 | 8.50 |
| Met Brayden and Scott for a good workout.
12x400 at West High track this morning. 200 active recovery with 400 and a sip of water in between splits 6 and 7. I did this same workout on June 17th and my splits were...
88, 90, 88, 88, 89, 87, 88, 86, 86, 86, 80, 76 and a 32 for 200 to hit 5k.
Today, I wanted to go slightly faster and my splits were...
87, 86, 86, 85, 85, 85, 85, 84, 85, 84, 79, 73 and a 32 for 200 to hit 5k.
I think next week I am going to head to some hills for my workout instead of the track. A little hill work can't hurt for my St. George prep.
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| Kinvara 5 (black) Miles: 8.50 |
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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 |
| Avenues loop with Josh.
Zero calf pain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 2 up, 1 down, and 8 at marathon pace in between.
Goal was to run 6-8 in the 6:30s for the tempo. Met John at the parkway and did the 2 mile warmup. John's calf started tightening up just after a mile into the tempo so he backed off and I continued on solo. I am pleased with the workout and feel really good about where my training is right now for St. George. Averaged 6:29 for the 8 mile tempo on flat ground the entire way, aside from the 7 feet of elevation gain and loss! Splits were...
6:39, 6:31, 6:31, 6:27, 6:30, 6:28, 6:27, 6:23
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| Kinvara 5 (blue) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy and not too breezy along the parkway.
Went to bed last night at 8:40 and it was glorious.
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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 |
| 20, 18 with Brayden. More later. Not more miles, but more of a description.
Average pace - 7:28. Elevation gain of 857.
Met Brayden at his house and ran a big loop. West on Casto Ln. South on Holladay Blvd. Trail up to the mouth of Big Cottonwood. North along Wasatch to 33rd South. West down 33rd and North by REI. Down past Tanner Park. South on 23rd East. East up to Wander Ln. just after Olympus High and south on Wander basically back to Brayden's.
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| Kinvara 5 (blue) Miles: 20.00 |
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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 easy on the parkway.
Had a running first for me today - 2 humans (or what appeared to be humans) passed me from behind on bicycles. The human in the back looked over his shoulder as he passed, waved, and audibly spoke the words "good morning."
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.75 | 0.00 | 8.25 |
| Hill repeats up the road out of Memory Grove with Brayden and Scott.
After a 2 mile warmup we did repeats starting from the drinking fountain by the bridge. 1x30 seconds, 1x60 seconds, 6x90 seconds. The 90 second repeats were a quarter mile or just over.
After the last repeat we did our cool down to the top of the road and turned around for a fast mile down in 5:09 and then an easy mile back to the track at West High. I was hoping to crack 5:00 on the fast mile, but am more than satisfied with the result on relatively tired legs.
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| Kinvara 5 (black) Miles: 8.25 |
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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 with Josh on the avenues loop. We might have had 1 or so at marathon pace, but I didn't have my watch on me. I felt pretty sluggish until about mile 5 and then things seemed to loosen up a bit.
Don't know yet what my plan is for a tempo and long run this week. Perhaps moderate tomorrow and then try and sneak in some faster miles during my longer run Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 3-2-1 at 6:31 on the treadmill. Warmup of 2 and cool down of 1.25 with .5 and .25 in the betweeners.
This was a super difficult workout. It was much more difficult than my 8 mile tempo last week. Everything about it seemed miserable, except for finishing. Here are 2 of what I consider to be contributing factors to the suckfest that it was.
1 - My treadmill is in my garage and there is no fan. It was hot! good heat training I guess. By the end, I might as well have jumped into a pool.
2 - I always feel like my treadmill is actually faster than what it displays. 6:31 felt more like 6:15 today. My breathing seemed a little labored within the first mile of the tempo and I felt like I was having to push considerably harder than 6:30 on the road.
So, I am happy that I stuck it out because I wanted to quit many times. Though it was fewer miles at marathon pace this week, I still feel like it was a good workout.
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| Kinvara 5 (black) Miles: 10.00 |
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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 along the parkway. 2 of the miles were moderately paced. I had planned on just sticking to pretty slow and easy miles but ended up running 2 miles with a couple guys that were doing a tempo run right at about the 7:00 mark.
Interestingly, I saw these same two guys 3 times this week. Tuesday they were at West running on the track, Wednesday Josh and I saw them in Memory Grove, and today they were running the parkway. They are both shooting for sub-3:05 at St. George. It was nice to finally actually meet them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
| 20 miles through Holladay / Millcreek along about the same route as last week. Slightly faster average this week at 7:27. Had a couple of ups and downs during the run. Overall, I didn't feel as good as last week, but surprisingly I was actually feeling better at the end. I remember last week feeling ready to be done and feeling relieved when it was over. Today, it was obviously nice to be done, but I could have continued on had I needed to and it would have been alright. Ran and at marathon pace at mile 10 and again at mile 19. 19 was encouraging because it has a decent climb and I still had some speed left. |
| Kinvara 5 (black) Miles: 20.00 |
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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 easy on the parkway with Josh. According to Josh, my watch was "all like buggin." Which, it was. Average pace right at about 7:30.
Josh and I talked this morning about my training cycle for St. George and if, and when, I should try to have a bit of a down week before ramping up just a bit before the taper. I think that might end up being this week. I have been wanting to take a look back at my build ups to my previous few marathons and see what my long runs (in this case roughly 18+) looked like. The following analysis is for my own good so I have it all in one place, but any thoughts or feedback is more than welcome.
Ogden 2013 - 3:10.xx
3/16-17.5
3/23-18
3/30-20
4/6-20
4/13-22
4/20-20.5
4/27-22
5/4-18
BCC 2013 - 2:59.02
7/27-17.7
8/3-17.26
8/22-20.65
8/30-18
Boston 2014 - 3:06.xx
2/22-18
3/1-18
3/8-18
3/15-20
3/22-20
3/29-20
St. George 2014 (currenty cycle) - sub-2:50 goal
5/24 - 20
5/31-17.5
6/7-18
6/24-20
6/21-19
6/27-22.2 (ragnar day 1)
6/28-16.27 (ragnar day 2)
7/5-20
7/12-20
8/2-19
8/9-20
8/16-20
8/23-???
8/30-???
9/6-???
9/13-???
9/20-???
So, I am going to take some time to think about these but obviously I have already put in more long runs this cycle than ever before. I am seeing the benefits already from this, but the first thing to note is that BCC 2013 is my PR and I ran the fewest long runs before it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 2.66 | 0.00 | 0.00 | 9.00 |
| Hill repeats up Memory Grove hill. 6 x 3 minutes. Goal was to be somewhere around a 7:05 pace, but ended up pushing it harder. Progressed down with each repeat from a 7:06 to the last one at 6:21. Just focused on effort and time and did not look at distance. After uploading the data the repeats ranged from .43 to .48.
Felt good and built more confidence for St. George.
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| Kinvara 5 (black) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the night up the canyon at the cabin and slept horribly. I seemed to wake about every hour or so. When my alarm went off at 4:45 to go an meet Josh, I decided it was necessary to try and sleep for 2 more hours instead of run.
Had a good hot tub and stretching session last night though. I spoke with a massage therapist who showed me some trigger points for my calves. I put those right in the path of a strong jet and it was a slightly painful bliss.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 2.00 | 0.00 | 0.00 | 12.50 |
| Moderate pace progression tempo run through Holladay with Scott and Brayden.
I wanted to get a moderate run this week of 8-10 averaging close to 7:00. Brayden and Scott planned to do a 10 mile tempo at 7:03 so I figured that would be perfect. The route had some rollers and was more uphill at the beginning and then at mile 9. Averaged 6:55 for the 10.
Exactly what I was looking for. Will post splits when I get home from work.
7:03, 7:11 6:53, 6:57, 6:56, 6:51, 6:51, 6:42, 7:03, 6:24
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| Kinvara 5 (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 easy along the parkway with Josh for his birthday.
Good luck to all those racing tomorrow. I look forward to reading the reports.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 3.00 | 0.00 | 0.00 | 16.30 |
| Just over 16 on the same loop as the last two Saturdays. Felt good today to wrap up my "down" week. Will post splits and a comparison to the last two weeks later. Averaged 7:13 today, 7:27 last week, and 7:29 the week before. More later
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| Brooks PureFlow 3 (boston) Miles: 16.30 |
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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 easy solo on the parkway. I had a scheduled "down" week last week and now today is the start of a 3 week buildup before I start to taper for St. George. I am excited. And, as always...a little nervous.
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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 |
| 9 miles this morning with Scott. Met at the West High track and headed to Memory Grove for some hills. Did 10x60 seconds at a decent effort. Nothing too crazy. Headed back to the track and did 2x400 at marathon pace just for kicks in the middle of our "cool down."
I think I have nailed down my schedule for the rest of this cycle for St. George. I plan on increasing several miles each week to peak at 70. I know that is not crazy and is a little weak to some on here, but I feel that is pretty solid for me. I also have a few more track/hill workouts to do and am planning a simulation on 9/6 with 10 at marathon pace in the middle. I am mostly happy to report that I am continuing to enjoy this training cycle and it has been my most consistent and strong showing yet.
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| Brooks PureFlow 3 (boston) Miles: 9.00 |
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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 easy on the parkway. Felt really good out there today. Tried to hold back a bit so I have all I need in the tank for tomorrow's tempo.
Can we chalk this up to some of the best August Utah weather ever?
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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 |
| Thursday Tempo - Goal was 9@6:30 (my goal marathon pace for St. George).
Hit the parkway (so, flat as a pancake) and warmed up 2. Started into the tempo and felt alright. It was temperate out and I knew it would take a couple miles to really get in the groove. The first mile came in a hair faster than I had planned, but I didn't think too much of it. Mile 3 made me a little nervous I was going too hard too early but it just felt nice right around the 6:22-6:25 mark so I went with it.
6:27, 6:28, 6:23, 6:22, 6:23, 6:22, 6:21, 6:16, 6:12 (6:22 avg)
6:39, 6:31, 6:31, 6:27, 6:30, 6:28, 6:27, 6:23 (6:30 avg)
3 weeks ago I did an 8 mile tempo with those ^^^ splits on the same route. Today felt easier, so that is good.
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| Kinvara 5 (black) Miles: 12.00 |
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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 easy easy.
Have a lingering demon in my right calf. Seems to resurface when I push the pace occasionally. Anyone know a good exorcist?
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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 |
| Woke at 4:45 to meet Scott so I could get the 20 in before having to head to the U to teach my class. Good thing I can take a nap after! Did a similar Holladay/Millcreek loop to the last few weeks, but added on the north end which increased the total elevation gain and loss. Finished at a 7:25 average and feel good about that and how this week shaped up. 2 more weeks to build before the taper kicks in. |
| Kinvara 5 (black) Miles: 20.00 |
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| | 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 at the gym where we were staying in Midway. Awesome weather up there this weekend.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 4.00 | 0.00 | 9.30 |
| Mile repeats at the West High track with Brayden and Scott. Goal was 4x1 mile at about the 6:00 pace or slightly faster if I felt up to it. Felt good on all of them and progressively dropped the pace.
5:53, 5:51, 5:44, 5:37
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| Kinvara 5 (black) Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Goal for today was to run a moderate pace average for 14 miles so as to wear out the legs a little bit. We are running a simulation of St. George on Saturday and I wanted my legs to be a little fatigued going in. I think this run accomplished exactly what I wanted. I pushed the pace a little more than originally planned, but felt good and came in at a 7:04 average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Legs were a little non-responsive for a few miles. Loosened up though and I am excited for tomorrow's run. Should be a challenge and a confidence booster.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 11.00 | 0.00 | 0.00 | 22.00 |
| Perfect conditions for a St. George simulation run this morning. Alarm went off at 4, ate a piece of toast with some peanut butter and jam, and drove to meet Scott and John at Liberty. Hopped in John's car and drove to the top of Big Mountain, picking Brayden up along the way. Started running just after 5:30 and my goal was to run 5 at an easy to moderate effort and then roll into a 10 mile tempo of 6:30 average. The tempo would include 1 mile before Little Mountain, the climb up Little, and the descent down Emigration. So, I would have to work to average 6:30. Warm up miles were - 6:58, 6:53, 7:01, 7:12, 7:26. A little fast, especially at the beginning, but the effort was right. First mile of tempo approaching Little Mountain was 6:50. It had an uphill and I was easing into the faster turnover. I hoped to log close to a 7:30-7:45 up Little Mountain and was pleased when it came in at 7:16. I locked into a groove on the hill and felt pretty smooth. Mile 3 was essentially half up and half down and came in at 6:51. I felt great in the canyon and decided to just continue the effort, knowing I got to stop the tempo at the zoo. The goal was about 6:15s to get the average down after the climb. Canyon splits were 6:13, 6:16, 6:07, 6:11, 6:07, 6:07, 6:02. I am pleased with those. I got gradually faster as the canyon got less steep. Average for the 10 was 6:24. Finished at a moderate pace with a little kick thrown in at 21 to finish the 22 with a 6:44 average. 6:56, 6:45, 6:43, 7:06, 7:15, 6:25, 7:33. I am officially excited for St. George. |
| Kinvara 5 (blue) Miles: 22.00 |
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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 - Might take a few days to get my legs working properly again after Saturday's simulation. I loosened up after a couple of miles, but now my legs are pretty sore again. I am planning on this week being my last before I start to taper for St. George. I was not planning on being as sore this morning though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - lingering niggles, but that is to be expected I guess.
Heads up to mark your calendars if you are interested. On the 27th at 6:30pm we are going to host an outdoor house concert with a couple local singer/songwriters. Should be a great time!
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| Brooks PureFlow 3 (boston) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 along the parkway. Legs felt better (more snappy) this morning, but still have some lingering tightness in my left calf/soleus and my right quad and hip. Don't know yet if I should hold off on the tempo tomorrow or if I should go for it and then get feeling better during my taper that starts next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| Last long tempo before St. George. 2 mile warmup - 10 at pace - 2 cooldown.
I am going to chalk this up to one of my best runs...not because I felt great. It was actually the exact opposite. My legs were tired from mile 1 but I pushed on. For the first couple of miles, every time I looked at my watch I swear it read 6:35. I had to push to get it down. I considered just caving to a slower pace, knowing that Saturday's run was still in my legs, but then I decided it would be a perfect test of fast miles on tired legs. And, it was.
6:26, 6:27, 6:25, 6:24, 6:18, 6:17, 6:16, 6:13, 6:14, 6:06 -- 6:18 avg.
Goal for St. George is sub 2:50. I need to average right about 6:30. I feel ready. One more long run on Saturday and then time to start the taper.
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| Kinvara 5 (black) Miles: 14.00 |
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| | 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 parkway. It was a brisk morning and it felt great. You could feel fall in the air.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 1.00 | 0.00 | 0.00 | 20.50 |
| Easy with Brayden and Scott. Felt pretty tired throughout. Legs were heavy. Cumulative fatigue from the last three weeks and the few months prior. Dropped the pace on mile 20 to a 6:23. It is my last day teaching at the U this year. I look forward to more open Saturdays. I need a nap. |
| Kinvara 5 (black) Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 5.00 | 0.00 | 11.50 |
| Met Scott and Brayden at West High track and did 10x800. I guess this is the Yasso test before St. George. Goal was to be consistent at 2:50 for all 10 and leave some in the tank. I think I accomplished that. Now, it is time to taper.
2:50.1, 2:49.9, 2:50.0, 2:49.8, 2:50.0, 2:49.8, 2:49.9, 2;49.9, 2:49.7, 2:50.0
(Decided to add the tenths because it wouldn't be as fun to type, or read, 2:50 ten times)
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| Kinvara 5 (black) Miles: 11.50 |
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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 |
| Easy out and back on a straight road from the Offshore Marina in Lake Powell toward the lake and back.
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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 - Climbed to the plateau and ran out and back on the north side.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 - Climbed to the plateau and ran out and back on the south side.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.55 | 0.00 | 0.00 | 0.00 | 12.55 |
| Climbed to the plateau and circumnavigated it twice counter-clockwise. Was sick of trail running by this run.
Was mostly going off of time on my feet for these trail runs in Lake Powell this week. Had some slow miles with a lot of climb up and down.
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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 |
| Worried.
I told myself I would be careful in Lake Powell and not do anything to jeopardize St. George. I stuck to that, but had a fluke fall on a ski on Saturday and bruised my ribs. My ski slipped out from under me in an odd way and I landed on my side. It really didn't seem like a big deal at all. However, my left elbow must have jammed into my side and it managed to bruise my ribs through my life jacket.
This morning's 6 miles were painful. I couldn't get my breathing in a rhythm because I couldn't take a deep breath. Hoping 12ish days is enough to heal. Any suggestions on speeding up the healing process are welcome.
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| Kinvara 5 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy on the parkway. Felt a little better this morning. Chest is still in pain but I taped it this morning and that maybe helped a little. Ice and anti-inflamatory pills are routine. Going to apply some old IcyHot I found in a drawer. Hope the aging of the cream makes it a special healing agent.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the morning off.
Thought it might make a difference.
I feel the same or worse than yesterday.
I feel better in the evening, almost like it works itself out a little during the day.
Then I feel like crap again in the morning.
My boss just said, "You won't be running that marathon."
I replied, "I have put in too much work to back out now."
He replied, "There will always be other ones."
I don't like that attitude.
.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another day of rest. Feeling considerably better than yesterday. I didn't want to push anything this morning and risk taking 2 steps back after taking 1 step forward.
Hoping to get out for an easy run tomorrow and Saturday.
Maybe I will start selling essential oils after all of this.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy on the parkway - Today, I am confident I will run St. George. I am happy to say that.
Running this morning was still a little rough but it was different than Monday or Tuesday. Before I left the house, I did the stair and jump test. I could go up and down the stairs and jump in place without any pain. Previously, the bouncing caused pain. This was great news for me, so I hit the road and really only had a light ache and pain when running. It would increase if I had to take a deep breath or if I were to cough or try to clear my throat. I averaged just under 7:30 and ran a half a mile at 7:00. The increase in speed didn't really cause more pain.
I suspect I will continue to heal and will hopefully not have any or very minimal pain by next Saturday.
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| Kinvara 5 (black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Met John and Scott at John's and did a 10 mile loop. With 3 at just under a 6:30 average.
Ribs felt okay but not great. Still have a week to heal some more. Legs felt fine on the tempo 3 but lungs felt odd. Hurts to clear my throat or spit, cough...and I pray I don't sneeze during the marathon!
It is going to be a great race next weekend.
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| Kinvara 5 (black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting up for the big dance. Ribs are fickle little things. Trying to stay positive. They hurt more this morning than they did on Friday and Saturday. Couldn't pass the stair and jumping tests this morning so I decided I shouldn't push my luck and run 5 eays miles and potentially injure the ribs more or delay any healing.
Amazing new record set in Berlin - 2:02.57!?!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| 4 miles - 1 at marathon pace.
Update on ribs - it is what it is at this point. Running doesn't seem to aggravate them too much. They are just achy and the pain increases with a deep breath. I figure at this point I will take some ibuprofen before the race and endure the pain. If nothing else, hopefully the chest pain will distract me from the inevitable pain in my legs near the end of the race. That is my Pollyanna attitude!
[update 11:30am] I almost feel no pain in my ribs while just sitting here now. It is odd that it changes so much from day to day. I guess I am posting this mostly for my own benefit to look back on later and see when it was giving me trouble and when it wasn't.
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| Kinvara 5 (black) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy on the parkway with a couple of short pickups.
Ribs / Chest Update - Feeling pretty good. Was slightly sore on the run but not bad. Was the best I have felt since the fall on the ski. St. George is going down under 2:50!
98% or 2% excited or scared...that's what makes it so intense!
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| Kinvara 5 (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 shake out before tomorrow's race.
The goal from the beginning of this cycle has always been sub-2:50. It has been a very consistent and strong cycle for me, aside from the last two weeks dealing with my ribs. I am not letting that shake me though. I am the fastest I have ever been and I have trained hard to be here. I am excited to race!
Wise words from Josh - The race is the reward for everything done up to that moment. When you are prepared, racing is a celebration of life, fitness and the determination it takes to get to that point. Enjoy it! It will be great!
Good luck to all those racing.
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| Brooks PureFlow 3 (boston) Miles: 1.50 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:54:14, Place overall: 87, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| 2:54.14 - not exactly what I had hoped for but happy with, and I need to celebrate, my almost 5 minute PR.
Ribs did not bother me at all. Fought some cramping early in my calves that slowed me up. No excuse, I simply didn't run fast enough. I need to figure out my calf issues and then evaluate what to do next.
[update] cramping and calf issues largely due to the rib injury and overcompensating because of it.
More later
As most have noted, the race started over 15 minutes late. John and I ran from the start side by side. There was a nice little tailwind, but it seemed a tad warmer than I would have liked. I had my splits on my wristband and it seemed like John was mostly letting me control the pace. I didn't see him look at his watch too often.
Miles 1-7 - This first section seemed easy, like it should. We just clipped along according to plan. We were within a few seconds of every one of our planned splits and the effort seemed good. By mile 3 I was starting to have some sweat on my brow. I started to think of Boston and knew that I needed to be good about getting water in, and on, me at each station. (6:40, 6:38, 6:22, 6:15, 6:21, 6:11, 6:09)
Miles 8-13 - Before I knew it, we were about to start climbing Veyo. We had planned to take this pretty easy to conserve as much energy as possible. I took my first gel at the mile 7 aid station. We just trudged along uphill and I didn't feel like we were exerting much effort. That mile came in at 7:11. The next several miles felt similar, we were close to our splits we wanted and the effort seemed about right. This is an interesting stretch of the race that a lot of people talked bad about beforehand. It was not horrible. We just maintained effort and I was still feeling good. My legs were tiring a little from the uphill and I was looking forward to some down. 9-13 were 7:01, 6:54, 7:04, 6:45, and 6:30.
Miles 14-20 - Mile 14 was mentally tough for me. I thought we would have been going more downhill by now. I guess I had not done enough of my own studing up because I was under the belief that the course turned downhill right at mile 13. That was not the case and it shook me a little. I was happy to finally turn down the canyon. The legs welcomed the change and John and I quickly dropped the pace again. 6:22, 6:14, 6:10, 6:14, 6:22. In the middle of mile 16, something odd happened. My left calf spasmed and I almost went down into the shoulder. John looked over at me and slightly joking said, "Are you alright man?" For the next several miles each of my calves seemed a little odd, but nothing serious like that one spasm during 16. I started to not feel that great during mile 18. I mentioned it to John and he encouraged me to stick with him. I snapped out of it pretty quickly and we were clipping along. Mile 19 had what I considered the final climb. We slowed up and that came in at 6:47. We ran through 20 and John said, "Only a 10k left." 6:33.
Miles 21-26.2 - I was hurting at this point and my calves were firing at odd times. I kicked my legs up behind me here and there to try and loosen the quads as the elevation would change. When I did that, my calves would spasm. So, I just tried to stay calm and stick to the plan. After running a mile 21 at 6:12, things really went south for a minute and John pulled away. There was a little rise in 22 and I thought I was going to have to stop or my legs were going to cramp up bad. I committed to walking for 10 seconds to see if I could calm down. I counted to 5 twice and then started running again. 7:04. That seemed to help, but it was not enough. I could not get all the way back on track. Mile 23 was encouraging at 6:44, but it was still slower than I wanted. Then, it started to slip and I finished out at 6:55, 7:30, 7:28, 1:39 (7:25).
I have had some time now to think about the race. My first thought is that St. George is not as much of a downhill course as people say it is. It is a rolling course with some great downhill sections. The course was not my downfall though. I need to figure out why my calves seem to be a weak link. I had an awesome training cycle and I made some great improvements. The last 2 weeks were rough with my rib injury and that likely shook my confidence a bit, even if it was subconsiously. I am not complaining about the almost 5 minute PR. It is an accomplishment, yet short of expectations. Perhaps, there were sections we ran too fast? I don't really think so though. I will take this and build on it.
Big props to John, Brayden, and Scott for running great races and PRing. Thanks to them for training with me through the cycle. We all helped push one another. I owe Josh a lot. He pushed me early in May to commit to being faster and ran many miles with me a lot slower than he likely wanted. I look forward to one day hanging at his pace. Thanks to Jake and Fritz as well for letting me always pick their brains. We have a great community of runners here in Utah and I consider it a privilege to be a part of.
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| Kinvara 5 (blue) Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| One solid week off. It is the most time I have taken completely off in a couple years I think. And, I needed it. St. George did quite the number on my legs. I had an almost 2 hour massage on Saturday from a super knowledgeable thereapist from whom I think I will get some regular maintenance as part of my winter plan.
Plan right now is to enjoy the fall weather. I love running this time of year. I will spend the next little while recovering completely. It has been 3 weeks since the rib injury and they are still bothering me a little. Likely will be another 3 weeks before they are healed. My calves will take time as well. I did more than just wear them out, they need to heal.
I don't want to make any excuse for slowing down at St. George, but I am willing and want to name a cause even if it is only part of it. So, here is the latest theory after a week of pondering and chatting with a couple docs and sports massage therapists.
The ribs did not really hurt while racing, but they are likely the cause, or at least a contributing factor, of the cramping in my calves and the overall discomfort earlier than expected. I ran for 2 weeks with my ribs hurting every step during the taper. During those two weeks, I greatly favored my left side. I flexed muscles on the left to try and damper the impact and lessen the overall bounce of everything on my left side ranging from my arm and shoulder, through my pectoral muscle, which is right above where the injury was. The easy runs during those 2 weeks left me feeling off. My calves seemed to be tighter than normal, but I figured it would go away by raceday, which it did. Then, I likely repeated the "favoring" during the race. Even if it was subconsciously, because I was wanting to avoid any pain from the ribs. This was enough to cause an imbalance and a change in my stride. This would account for my left calf spasm during mile 16. Once that side started to go, the force moved to the right and caused the damage to my right calf.
Anyone want to concur with that analysis?
Either way, happy fall y'all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 - 8:03 avg - 157 HR avg
5 easy on the parkway. Didn't look at my watch at all. That is the plan for a while during this "off" time. I actually wore my HR monitor, which I have not done in a long time. I think I am going to wear it on these easy runs just for fun. I don't know if it is overly helpful though. I tend to always be in the high 150's when running. That is where it was today. When I wore it for my repeats at the track, I would get up into the 170s and quickly drop back down into the 140s. Could be interesting to monitor for a month and see the trends.
Left calf had zero pain. I am pleased with that. Right calf was still sore and tight.
PM - hot tub - stretching/PT
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 - 8:09 - 154
Robin - "Holy wynd, Batman!"
Batman - "Yes, it was wIndy. Why do you insist on using a 'y?' It is childish"
Robyn - "It is unique. That is why I changed my name to 'Robyn.'"
Batman - "You are an 'almost superhero,' isn't that unique enough?"
Robyn - "Don't patronize me."
to be continued...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sleep!?! Where are you?
If it was my birthday soon, I would ask for one night of uninterrupted sleep. Well...if it is only hypothetical, I would probably ask for two nights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 4 - 7ish avg - 161
4 - 8sih avg - 154
Ran 2 sets of 4 miles this morning. During the first set, I ran 2 at marathon pace in the middle. I had not planned on it, just got out there and wanted a couple faster miles for fun. They were hard. 6:36 and 6:17 (I think. I didn't upload my splits yet and I am at work). Calves got tight, as expected. Just wanted to feel a little wind for a bit.
The second set of 4 was with a couple of guys in the neighborhood. There is a decent group that runs a few times a week. They average right around 8:00, so I might tag along here and there for some company this winter.
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| Kinvara 5 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 - 7:32 - 161
12 solo on the parkway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 - 8:13 - 149
I finally uploaded my data from Saturday and was interested to see the splits. I averaged a 7:32 and I had wondered if I ran pretty even or what I had done because I did not look at my watch at all. I felt like my effort was pretty consistent for the full 12 miles. I figured I started pretty slow, like usual, but was happy to see the gradual progression without trying to do so. - 8:29, 7:59, 7:37, 7:30, 7:31, 7:24, 7:23, 7:23, 7:21, 7:22, 7:09, 7:12
Just wanted to get that down to look back on later.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 - 7:09 - 162
Warm on the parkway with a great lightning show to the north this morning.
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| Kinvara 5 (blue) Miles: 5.00 |
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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 - 7:55 - 152
Perhaps, egg nog was not the best post-run beverage.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 5 - 7:06 - 164
I am enjoying these shorter easy runs where I just fall into a faster pace and go with it. I don't look at my watch during the run, but still wear it so I have the data.
Fall weather has been exceptional!
PM - 4 - 8:30 - 147
Easy on the treadmill watching a show.
Stretching after.
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| Kinvara 5 (black) Miles: 4.00 | Kinvara 5 (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 - 7:45 - 156
1 - 7:45 - 147
Ran 4 easy on the parkway chatting the entire time. Then, hopped on the treadmill to run one more and see what the heartrate did. Interesting to see the data between the two. Obviously there are lots of variables to account for; ie. wind, road vs. treadmill, accuracy of treadmill, etc. I always think my treadmill is a little fast and my turnover sure thinks so. My average cadence on the road was 173 (fewer than usual) and on the treadmill was 179.
There were several minutes between the two runs and my heartrate had dipped way down before I hopped on the treadmill. Comparing the first mile of the 4 to the mile on the treadmill, I think the heartrate average for that one mile is very similar. Also, who knows how accurate the heartrate strap is. I know they have become better over the years, but I am sure they are not 100%.
Just a little geeking out on data.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 - 7:31 - 161 Out and back on the parkway. Blustery and warm morning. I saw 5 llamas. We went to a party last night that was catered by hot dog on a stick. I may have found my new fuel for my next race! |
| Kinvara 5 (blue) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 - 7:57 - 144
The cold pocket on the parkway almost had me desiring gloves.
[update] I sneezed today and didn't feel any rib pain. 5 weeks and 2 days since the rib injury.
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| Kinvara 5 (blue) Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 0.00 | 0.00 | 6.50 |
| 6.5 - 7:11 - 164
First day with the temperature below my shorts threshold.
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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 - 7:55 - 147
Shorts or tights? That is starting to be the question under our current weather conditions at 6am.
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| Kinvara 5 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 - 7:29 - 159 - 590ft
Met JP and Jason at Highland and did a loop up through the U and back with a touch into the avenues. Was fun to meet them and log some miles. Was also nice to have a little more elevation change than the 7 feet on the parkway.
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| Kinvara 5 (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 - 7:54 - 147
Happy Halloween
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| Kinvara 5 (black) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 3.00 | 0.00 | 0.00 | 16.50 |
| 16.5 - 7:11 - 163 - 619ft
Ran several miles solo around Liberty before meeting JP at 8am. We ran downtown through Gateway, around West High, and up Memory Grove to the City Creek gate before heading back to Liberty. Fun run and arguably the best November 1st weather this morning in Utah ever! There wasn't even a breeze rustling the leaves.
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| Kinvara 5 (blue) Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minute walk around the neighborhood with Grey
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 - 7:53
Easy on the parkway. My right calf was slightly tight the entire run. Considering running a 5k on Saturday. I have not run 5k pace in a while so I am going to test the legs a bit tomorrow and see how they respond.
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| Brooks PureFlow 3 (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 3.75 | 0.00 | 0.00 | 10.00 |
| 10 - 7:14
Had a little fartlek workout planned to test out the calf and see how it responded to some faster turnover. Decent effort at 30sec, 1 min, 2 min, 1, 30, 30, 1, 2. My right calf has seemed a little tight the last couple of runs. It was about the same today and didn't seem to be any worse with the faster turnover.
Calf tightened up and was a little sore after the session for about 2 miles easy. Then I tossed in 6 strides of 80 steps and then one easy mile to finish at 10. Calf didn't hurt during the strides and maybe even loosend up a little bit from this quick turnover.
Overall, I felt slow(er) and don't know about the 5k on Saturday. It has been 7 weeks since I have done a quick workout so I know I am slower than I was when I was running 3 miles sub-6 once a week with Josh and Adam.
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| Kinvara 5 (blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 - 7:43
I have some odd niggles right now that I have never experienced nor have I a clue on how to remedy.
I guess I will just keep on keeping on.
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| Brooks PureFlow 3 (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - 7:11
Met JP and Scott at HHS and ran up through the U over to the Avenues and back.
Light pain with every step, but nothing impeding. Odd.
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| Kinvara 5 (blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile in and I pulled the plug. It is more difficult to know that you should stop and actually listen to your body. Going to take a couple days off and see if I can get to the bottom of this. Looking like it could be a little overuse injury that can be caused by a few different factors.
There are these shoes called Altras (a gift) that I am blaming at least part of it on. ;)
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| Kinvara 5 (blue) Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PT stretching and ice. Feeling a lot less tender in the peroneal tendon. Still sore, but much better than yesterday. Might contemplate testing a mile or two on Monday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning heat and stretching session. The foam roller session from last night served its purpose I reckon.
Mid afternoon hot tub and massage with the jets. Two days ago my left peroneal tendon was tender to the touch. Today, I massaged it with the jets and it was sore but not painful. Good sign.
1 hour walk on the trails behind my parents house in Summit County.
I have never been good at stretching. I am recommitting to my PT and stretching.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy
A little sore, but feeling pretty good. Strething and then ice pack on my drive to work.
PM - stretching / yoga / compression / sleep
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| Hoka Mafate 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - heat / massage / stretching / compression / ice
7 more weeks of my long winter's nap...aka 7 weeks to get feeling 100%
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 / stretching / ice
How many of you out there, if there is anyone that reads this, incorporate some sort of cross-training? I have not really done any in the last 2.5 years and am thinking some time on a bike or something might be beneficial. I don't want to do anything in place of running, but perhaps to compliment it. Thoughts?
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| Hoka Mafate 3 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 - no watch
alone. with my thoughts and light falling snow. almost perfect.
PM - hour of pt / yoga / stretching
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| Hoka Mafate 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| 6.5 - 7:30
Ailments are feeling a lot better. Going to hold off and enjoy my winter's nap for a while still. The PT and little strengthening / stretching / e/t/c seems to be paying off.
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| Hoka Mafate 3 Miles: 6.50 |
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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 |
| AM - 11 - 7:34
Met Scott and Tyler at Liberty and did a fun downtown to avenues loop. Casual pace. Had my watch under my jacket sleeve and simply enjoyed the conversation.
PM - 9
Headed to the BAM training facility to watch the NBC presentation of Kona. Always fun to watch, especially on a treadmill.
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| Hoka Mafate 3 Miles: 11.00 | Kinvara 5 (blue) Miles: 9.00 |
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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 - 7:27
first of many frosty beards this winter
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| heat / stretching / ice
I started listening to the audiobook "Unbroken" yesterday in anticipation of the movie that will be released next month. If anyone wants a copy to listen to, just let me know. For those that don't know, it is the story of Louis Zamperini, "a former Olympic track star who survived a plane crash in the Pacific theater, spent 47 days drifting on a raft, and then survived more than two and a half years as a prisoner of war."
Also, for those of us in Utah, I thought this was an interesting article. I never considered altitude as a contributor to depression, anxiety, and suicide.
PM - 45 min on spin bike / stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 - easy / parkway
if i released an album right now it would be titled "easy on the parkway."
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| Kinvara 5 (blue) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - 7:02 - 880ft.
Met Fritz and JP in Sugarhouse and followed them on a loop up 13th S to Wasatch, across Wasatch and over to Tanner Park, and back to Sugarhouse.
It was a good run for me with a decent amount of elevation. Legs held up well and I only felt a little soreness where I have been having issues during the last .5 mile. I was pleasantly surprised because usually the hills are what have upset it. Great base building run for me.
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| Kinvara 5 (blue) Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 - leg did not hurt at all on the run. the pain that once was in the side has migrated to the foot. felt a little uncomfortable upon waking, but ceased prior to running.
Contemplating a 5k on Thanksgiving. Millcreek has one that seems pretty hilly. There is also one in Park City that my sister invited me to join her on. Looks like one will be 18 degrees at the start and the other 12. Decisions. Decisions.
Has anyone seen this video about Kayla Montgomery? Pretty amazing.
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| Hoka Mafate 3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 - solo on the parkway. quite gusty on the return. had to start at 6 because of a busy morning. hope to nap later.
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| Hoka Mafate 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 to warm the legs before a solid stretch / foam roll session.
First run in the new Triumph ISO and I think I am going to like them a lot.
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| Saucony Triumph ISO Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 - 7:35 - 7ft
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| Saucony Triumph ISO Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - 7:06 - 323ft.
Ran with Fritz and JP through Fritz's old neighborhood.
Get to spend the better part of the day at a local detention facility watching surveillance footage. One of the many things they don't teach you in law school.
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| Kinvara 5 (blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 - 7:06
2 miles at a moderate pace in the middle. Still don't know about a race in the morning. Might just go out and do a few pickups or maybe my own 5k on the parkway instead. No reason to race and cause injury. I am feeling like everything is on the mend and I don't want to take two steps backward.
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| Saucony Triumph ISO Miles: 5.00 |
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| | Race: |
South Davis Turkey Trot (3.1 Miles) 00:18:39, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 3.10 | 0.00 | 6.20 |
| So, last night a few things came to my mind that made me decide to essentially "buck up" and run a 5k this morning. I had decided I wasn't going to run, but I am grateful that I did.
A while ago, Rob Murphy wrote a list and 2 things came to me last night: 1 - Don't be afraid to race when you are not 100% ready. It's good for you.; 2 - Sometimes you have to be satisfied with being 80% fit. Next, Josh told me a while ago that I needed to race more. He once said, "Practice makes perfect, and training is not practice." Finally, I remembered my own goal to race more to become more comfortable with racing.
I showed up at the rec center and ran the course once as a warm up. I had not seen it previously and it turned out to have a little more elevation than I had expected. The first mile and a bit is a very slight downhill going north. A right turn sends you east up a gradual incline that is about 1/3 a mile. Another right turn sends you back south up a long gradual incline until about 2.9 where you turn back west down a slight downhill and into the finishing chute.
After previewing the course, I determined I would shoot for 6:00 for the first mile and then likely slow on the climb and give a kick the last .2. I had low expectations and figured I would be happy with anything close to 20 minutes. I have not run near the 6:00 pace since September and have just run easy since St. George as I have been dealing with a few nags and niggles. I felt good after my run on Tuesday, but didn't want to push my luck.
I led down for the first .1 and then had a pack of high school kids pass me. I knew some were running the 10k but would have to wait until the mile mark to see how many peeled away when the 5k and 10k courses split. First mile came in at 5:52 and there were 5 of the high schoolers in front of me. Just before the first turn, one of the kids cramped up in the calf and stopped. I started up the first hill with 2 other high schoolers next to me. One faded and the other pulled ahead of me by 5 feet. I eased off the pace but held the effort.
Right after the turn back south I caught up and was side-by-side with the one high schooler that pulled away a little on the hill. I had talked to him before the race and he had told me that he would like to run somewhere between 18:30 and 19:00. Half a mile later I was feeling pretty good and I decided to pull away from him. I glanced at my watch once on that stretch and saw 6:15, about what I had expected. I decided to keep pushing seeing I was feeling surprisingly well.
I managed to clip off 2 more youngsters up the final climb and kicked to finish. I had not looked at my watch in almost a mile and had no idea where I was. I came in at 18:39 and surprised myself. 3rd was good enough for a 20lb frozen turkey.
Lessons learned - Rob and Josh are smart. Listen to them. Also, listen to yourself, go out and race and have fun. I got tired and was ready to be done, but it was the best I have felt in a 5k and it was a respectable time, especially considering my recent training.
HAPPY THANKSGIVING!
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| Kinvara 5 (blue) Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 around the U and up through research park with Fritz and JP. Legs felt a little heavy on the hills but overall not too sore from yesterday. Didn't even think about it until after today's run, but my calves didn't hurt at all during or after the race yesterday and are not sore today. Perhaps, I am solving that issue.
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| Saucony Triumph ISO Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.05 | 0.00 | 0.00 | 0.00 | 16.05 |
| 16 and .05 |
| Saucony Triumph ISO Miles: 16.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 - easy on the parkway
came down with a head cold this weekend and was worried it was turning into a sinus infection yesterday. woke up around 2 am this morning feeling quite a bit better and then fell back to sleep for several more hours before hitting the parkway.
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| Saucony Triumph ISO Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - 6:59avg - 359ft
Met Fritz, JP, and Noah at HHS and ran through Millcreek. A few of the miles were at moderate pace for me, but that pace is gradually becoming easier.
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| Kinvara 5 (blue) Miles: 10.00 |
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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 - parkway mileage. beat the rain...mostly
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| Saucony Triumph ISO Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| 10.65 up along Foothill above the U and along part of the Salt Lake Marathon course with Fritz, JP, Jason, and Evan. Good group this morning and none of us managed to get hit by a car.
Interesting article about calf, achilles, and foot pain here. Though, I don't think it translates into what I have been experiencing. Since I started running almost 3 years ago I have run in 4mm drop shoes and recently purchased the ISO that is 8mm.
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| Kinvara 5 (blue 2) Miles: 10.65 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 - easy parkway livin'
an odd fog rolled in that was only about 7 or 8 feet deep that extended about a quarter mile. was a pretty unique experience to run through it.
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| Saucony Triumph ISO Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 1.00 | 0.00 | 0.00 | 17.10 |
| 17.1 - 7:08 - 742ft
Met Jen at Liberty and did the downtown loop to the avenues. Tossed in the 5 mile loop through the aves that goes up Virginia, across 11th ave, and into Memory Grove. Was a great run with some decent elevation and great conversation. Glad Jen slowed down for today and let me run with her.
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| Kinvara 5 (blue 2) Miles: 17.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8 and change on the parkway. Unseasonably warm weather. No complaints here.
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| Saucony Triumph ISO Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| am - one good thing about an off season is sleeping in when your body tells you it needs it. i must have really needed it because i didn't get up until after 7.
might get a few miles in tonight, but maybe not.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 2.00 | 0.00 | 9.50 |
| Met Fritz, JP, and Dan at HHS and warmed up over to the track at East. Fritz and JP were doing 6x800 and I had a goal to get in a decent workout without over doing it. I figured I would hang out somewhere behind JP and see how it went. I did 2x800 and then switched to 400s for the last 4. My right calf became a little tight at the beginning of the second 800 and I have no reason to push it. I was still happy with the effort and the workout. Finished off with a "cool down" back to HHS which included a marathon pace mile.
2:39, 2:43, 79, 78, 78, 79
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| Kinvara 5 (blue) Miles: 9.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - 7:10
Met Fritz and JP at HHS and ran to Liberty for a couple loops and back. Was feeling a little slow and sluggish from yesterday. Great sunrise and still loving shorts weather on December 11th.
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| Saucony Triumph ISO Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.50 | 0.50 | 0.00 | 8.00 |
| 8 on the parkway. For no real reason I decided to push the last mile. I eased into the pace and ended up with a 6:02. 52 degrees on 12/12. I'll take it.
A few people have asked me if I am signing up for the Wasatch 100 again this year. I am undecided right now. I didn't get in last year, so my name will be in the lottery twice. Part of me wants to do it, and another part doesn't.
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| Kinvara 5 (blue) Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 - 7:11
Met Jen and Brayden at Liberty and ran to Sugarhouse for a loop and then downtown. Tried to avoid having to finish with multiple Liberty laps. I felt a little more tired than last week's 17. Nonetheless, great weather. Great run.
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| Kinvara 5 (blue 2) Miles: 17.00 |
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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 - 7:03 - easy to moderate on the parkway without looking at watch. first mile was 7:56, second was 7:20, next 6 were sub-7:00.
with less than a mile to go, 2 dogs came out of the darkness and started circling me. one showed his teeth and came at me. i simultaneously lunged at it and yelled. the dog yelped (in fear of my beard i reckon) and turned away. then the owner showed up and said a soft "sorry" and kept walking past me. i don't think my heart rate came back down until i stopped running.
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| Saucony Triumph ISO Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| 10 - 7:12 - 480ft
Met Fritz and JP at HHS and ran through Sugarhouse and Millcreek. 2 miles over 8:00, 4 sub-7:00, and the rest in between.
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| Kinvara 5 (blue 2) Miles: 10.15 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 1.00 | 1.40 | 0.00 | 10.00 |
| Met Fritz, JP, and Evan at HHS and warmed up over to Liberty. I am a little frustrated with my workout. My legs were not fresh, so I thought I would do one loop at a good effort and then the second loop at marathon pace or so (hoping for 6:15). Maybe I pushed the first lap too hard, but I don't know. I was falling apart on the second and just didn't feel good at all. Loop one was at 5:49 pace. I started into loop 2 and settled in at about 6:00 and slowed up from there. I was barely hanging on so I pulled the plug at the mile mark, ending that mile at 6:15. I finished the loop and met back up with the group to run back to HHS.
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| Kinvara 5 (blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Slightly more relaxed 10 with Fritz and JP. Legs were a little heavy from yesterday, but not as bad as I had expected. The slower pace helped with that.
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| Saucony Triumph ISO Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy, and slightly breezy, parkway miles.
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| Hoka Mafate 3 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 0.00 | 0.00 | 17.00 |
| 8 + 8 + 1 = 17
Met Fritz and Scott at Arby's at 6am and ran 8 miles to meet up with a big group, one member of which Fritz knows. Ran another 8 with the additions of Josh (good to run with him again) and Dan. It was a fun morning. We ended at the house where we met the group and ate some breakfast and socialized with the 20+ runners. Fritz and I then ran the mile back to our cars.
I felt good this morning and am happy with the 7:09 average for the 16 with the final mile at 6:22.
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| Kinvara 5 (blue 2) Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 shlep shloppy miles
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| Hoka Mafate 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Loop to the south with Fritz and Evan from HHS. Highlight was running through the cemetery with all of the luminaries set out for Christmas. There are thousands throughout the entire grounds.
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| Saucony Triumph ISO Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Met Fritz, Evan, and Emily and ran 15 on the parkway with a loop through my neighborhood for good measure. It was a quicker mid-week long(er) run. We averaged a 7:01 despite the first mile being over 8. I am feeling a lot more comfortable sub-7. 8:07, 7:18, 7:22, 6:57, 6:57, 6:47, 6:47, 6:53, 6:49, 6:51, 6:55, 6:49, 6:53, 6:53, 6:58 |
| Kinvara 5 (blue 2) Miles: 15.00 |
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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 |
| MERRY CHRISTMAS!
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| Hoka Mafate 3 Miles: 8.00 |
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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 |
| 72 laps at the indoor track = 8 miles.
Time went by surprisingly fast. Nice to just change it up a bit.
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| Saucony Triumph ISO Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| I will consider today's run 17 miles. Spent 2 hours and 10 minutes on my treadmill which never seems to be accurate. Based on effort etc I would guess it was longer, but 17 is what I was planning on today to end the week. Now we are headed to my folks in summit county to spend the day relaxing, sledding, and hot tubbing. |
| Saucony Triumph ISO Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes on the elliptical to loosen up a bit. Then, stretching and some balance work. I have a gnarly knot in my neck that I might need to get a massage therapist working on.
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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 fun miles playing in the snow. It was about ankle deep on the trail. The quietness of running in the snow makes it one of my favorite times to get out early.
Fun fact - my car is borderline dead in my garage. Anyone have a car for sale?
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| Hoka Mafate 3 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I am not one to opt for the treadmill when it is cold, but biting wind that makes it feel like -24 degrees can keep me inside. So, I did a good workout of elevation change increasing by 1 every five minutes after the 15 minute warmup.
7:30 pace on my treadmill* - 15 minutes flat at 0 elevation, 5 at 1, 5 at 2, 5 at 3, 5 at 4, and 5 at 5. Then I worked my way back down. 5 at 4, 5 at 3, 5 at 2, 5 at 1, and 15 at 0. Totalled 75 minutes.
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| Kinvara 5 (blue 2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| the wind, or lack thereof, makes all the difference.
1 degree when i left my house. a couple toes on my left foot were a little cold by the end, but everything else was great. i took a page out of fritz's book and wore mittens. they are my new go-to sub-5 degrees.
happy new year's eve!
i have officially been running for 3 years. perhaps i will reflect on that a little tomorrow and write up a bit on where i have come from since starting running and where i plan to be heading.
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| Saucony Triumph ISO Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2144.12 | 246.91 | 77.65 | 0.25 | 2468.93 |
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| Hoka Mafate 3 Miles: 272.25 | Brooks PureFlow 3 (blue) Miles: 322.70 | Brooks PureFlow 3 (black) Miles: 322.70 | Brooks PureFlow 3 (boston) Miles: 321.35 | Kinvara 5 (black) Miles: 340.57 | Kinvara 5 (blue) Miles: 301.50 | Annivana Miles: 244.50 | Saucony Triumph ISO Miles: 144.55 | Kinvara 5 (blue 2) Miles: 96.90 |
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