running for my mind

Week starting Feb 03, 2013

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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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Challenger 2 (black/orange) Lifetime Miles:						204.80
Kinvara 5 (blue 4) Lifetime Miles:						239.40
Olympus 2.0 (grey) Lifetime Miles:						161.00
Hoka Bondi 4 Lifetime Miles:						318.65
Paradigm 2.0 (black) Lifetime Miles:						223.30
Kinvara 6 (white/orange) Lifetime Miles:						290.95
Kinvara 8 (black/green) Lifetime Miles:						226.73

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
38.34	4.00	0.00	3.00	45.34

Brooks PureFlow (new Blue) Miles: 28.31	Brooks PureFlow 2 (orange) Miles: 17.03

Sun, Feb 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Scheduled rest day today. It was a nice break. Crazy thing is that we went to bed last night at 8:30 and woke up this morning at 7:30. Yup, we all slept 11 hours! Took a hot bath in the middle of the day and did some stretching. Then I iced a little during the super bowl as I read a running book and worked on my training schedule.

Goals for this week:
45 total miles
800 repeats
Tempo run longer than this past week

Mon, Feb 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.07	0.00	0.00	0.00	6.07

6 easy miles this morning. I went out just for an easy run not worrying about my pace. I also wore my heart rate strap for the first time in a long while. (the last time I wore it I had all kinds of problems where I was getting a reading of 225bpm while at an 8:20 pace)

The heart rate strap must have been working this time. I averaged a 154. I actually felt pretty sluggish the first 3 miles. I think I have a mental block when I wear my heart rate strap. I start to worry too much about my heart rate even though I am not looking at my watch. I think this worrying naturally causes my heart rate to rise. By mile 3 I must have finally forgot I was wearing it and everything seemed a lot easier. I finally got in a rhythm and the next thing I knew the run was over.

I think part of feeling sluggish at the beginning was the fact that I took yesterday off. Might have taken my body a few miles to work out cobwebs.

Split

Time

Distance

Avg Pace

Summary 47:58.5 6.07 7:54

1 8:03.2 1.00 8:03

2 8:01.9 1.00 8:02

3 7:59.1 1.00 7:59

4 7:58.3 1.00 7:58

5 7:43.1 1.00 7:43

6 7:42.4 1.00 7:42

7 :30.5 0.07 6:59

Brooks PureFlow (new Blue) Miles: 6.07

Tue, Feb 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.20	0.00	0.00	3.00	8.20

8.2 miles. 2 mile warmup and then 800 repeats then cool down. Pretty hard workout for sure. I ran 6 x 800 repeats and wanted to hold roughly a 6:00 pace, so run each in 3 minutes. The first one I ran a little fast because I was indoor again and didn't know exactly how fast I was moving until I completed one lap. I ended up backing off a little for the 4th and 5th repeats because I was not feeling great. It is just a little too hot at the indoor track for speed and the air was SO dry. I was coughing more after the run that I have in a long time.

Overall, I still feel good about the workout, even though I had to back off a little. I am a little mad at myself though. I should have tried to just push through and not slow down so much. I met a great guy at the track during my warmup that offered to pace me at the end. I was stoked that he offered because it totally helped, as you can see my last repeat came in right at 3:00. I would have liked to have not backed off so much on the 4th and 5th repeats, but oh well. I will try harder next time.

1 - 2:43.8

2 - 3:01.3

3 - 3:02.2

4 - 3:13.8

5 - 3:12.7

6 - 3:00.6

My heart rate avg was 158 and on one of the repeats I hit 182. Full HR data.

update: I decided to look up this similar workout that I did in the summer when I was training for the BCC marathon. I feel a little better after looking at it. My splits then were - 2:45.1 - 2:53.1 - 3:13.4 - 3:27.8 - 3:18.4 - 3:12.7 - I need to work on not going out so fast. Once again, hard indoors.

Brooks PureFlow (new Blue) Miles: 8.20

Wed, Feb 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.04	0.00	0.00	0.00	6.04

6 easy recovery miles. Felt nice to just mope along after the 800s yesterday.

Split	Time	Distance	Avg Pace
Summary	50:22.6	6.04	8:20
1	7:55.9	1.00	7:56
2	8:30.7	1.00	8:31
3	8:37.0	1.00	8:37
4	8:23.6	1.00	8:24
5	8:22.0	1.00	8:22
6	8:10.9	1.00	8:11
7	:22.5	0.04	8:31

Brooks PureFlow (new Blue) Miles: 6.04

Thu, Feb 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	4.00	0.00	0.00	8.00

8 miles - 2 mile warmup, 4 mile at marathon pace, and 2 mile cool down.

Overall I felt pretty good on this run. It was the longest tempo I have done. I was super glad to have Adam there to help pace me. If I was solo I probably would have slacked when it start to get tough. My heart rate peaked on the tempo at 177 and probably averaged in the low 170s for the 4 miles. Full HR data.

My quads are pretty tired and sore so I spent the last hour rotating from the sauna to the steam room and stretching and massaging. Hopefully I can hit the foam roller for a bit tonight and get a good night's sleep.

Split	Time	Distance	Avg Pace
Summary	1:00:58.7	8.00	7:37
1	8:33.9	1.00	8:34
2	8:00.3	1.00	8:00
3	6:59.2	1.00	6:59
4	6:52.7	1.00	6:53
5	6:51.0	1.00	6:51
6	6:52.1	1.00	6:52
7	8:18.2	1.00	8:18
8	8:29.8	1.00	8:30

Brooks PureFlow (new Blue) Miles: 8.00

Fri, Feb 08, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

5 easy miles on the treadmill. Woke up and fed Grey and then it started to rain/snow/sleet. Decided the treadmill sounded nicer than having to get bundled up to run in the elements for an easy run. Felt good overall. Gave the new shoes a go and really liked them. I think I might wear them on my long(er) run tomorrow.

AP - 8:15

Brooks PureFlow 2 (orange) Miles: 5.00

Sat, Feb 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.03	0.00	0.00	0.00	12.03

12 easy miles - some with Brayden. This was a weird run where I didn't feel 100%. Now that I am writing this almost a week later I know why. I was getting (more)sick. I wanted to go out and not worry about my pace and just cruise at what felt comfortable. Tyler suggested this at lunch on Friday. As it turned out I ran slower than I thought I was going to. I just was feeling weak. I still averaged faster than my long runs in the summer last year so that is good. Full HR data.

Split	Time	Distance	Avg Pace
Summary	1:38:12.4	12.03	8:10
1	8:03.5	1.00	8:04
2	8:10.5	1.00	8:11
3	7:53.0	1.00	7:53
4	7:48.9	1.00	7:49
5	7:44.8	1.00	7:45
6	8:12.8	1.00	8:13
7	8:17.7	1.00	8:18
8	8:17.8	1.00	8:18
9	8:16.8	1.00	8:17
10	8:31.2	1.00	8:31
11	8:21.5	1.00	8:22
12	8:21.1	1.00	8:21
13	:12.9	0.03	7:59

Brooks PureFlow 2 (orange) Miles: 12.03

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
38.34	4.00	0.00	3.00	45.34

Brooks PureFlow (new Blue) Miles: 28.31	Brooks PureFlow 2 (orange) Miles: 17.03

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