running for my mind

Week starting Feb 24, 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
47.50	2.00	0.00	2.00	51.50

Brooks PureFlow 2 (orange) Miles: 15.00	Brooks PureFlow (new Blue) Miles: 21.50	Brooks PureFlow (green - 1) Miles: 15.00

Sun, Feb 24, 2013

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

Planned rest day today.

I am feeling pretty good in my training. I have been a little surprised because I feel like I am having to fight more pains and aches than last summer. I need to be better about stretching and icing. That is one of my goals for this week.

Weekly Goals - 45-50 miles - 400s - tempo run

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Mon, Feb 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 miles with Adam.

Had a good 7 mile run with Adam. We averaged a 7:38 pace, which I was stoked with because we were just taking it easy and chatting along the way. We mixed up our route a little, but we still covered some of the same miles. We ran our first mile almost 40 seconds faster than we normally do. Our "hill" mile we ran considerably faster too. I can't remember the exact time, but will post the splits when I get home from work.

Feeling pretty good overall. My hamstring didn't act up at all on the run so who knows what that little thing was that I felt over the weekend. Glad it is gone though. Maybe the light kicking around the pool and hot tub at the Lion's club on Saturday night helped.

Split	Time	Distance	Avg Pace
Summary	53:19.7	7.00	7:37
1	8:05.0	1.00	8:05
2	7:39.3	1.00	7:39
3	7:26.4	1.00	7:26
4	7:29.6	1.00	7:30
5	7:41.2	1.00	7:41
6	7:29.7	1.00	7:30
7	7:27.1	1.00	7:27
8	:01.5	0.00	5:26

Brooks PureFlow 2 (orange) Miles: 7.00

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Tue, Feb 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 miles with Adam.

This was an intense run with a mega hill going up fort union blvd. Total climb was 487ft, give or take.

We had set out to do some 1/4 mile repeats hoping to do 8 of them, but the snow changed that plan. When we started it was not coming down too bad and we thought that after the hill at the half way point we would be able to pick up the pace and get the repeats in. The snow worsened as we went. We clipped the last 4 miles off at a decent pace, but didn't get the repeats in. That is ok though. We had a great run, it was a great workout, and we will sneak the repeats in on Thursday.

Going to head to the steam room and sauna and stretch and relax a little in between my classes today. I always look forward to that!

Split	Time	Distance	Avg Pace
Summary	1:09:56.6	9.01	7:46
1	7:52.6	1.00	7:53
2	7:53.1	1.00	7:53
3	7:41.3	1.00	7:41
4	8:28.2	1.00	8:28
5	8:10.7	1.00	8:11
6	7:17.8	1.00	7:18
7	7:36.8	1.00	7:37
8	7:31.7	1.00	7:32
9	7:20.8	1.00	7:21
10	:03.7	0.01	6:17

Brooks PureFlow (new Blue) Miles: 9.00

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Wed, Feb 27, 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 with Adam.

We ran our normal route today and it was a lot of fun. It was fun to have dry roads to enjoy. Interestingly we just kept an easy pace and chatted along the way but our average pace was 7:32. I was way stoked for this because I think it shows that I am getting faster. This is still a crawl for Adam so I am glad he doesn't just ditch me!

Brooks PureFlow 2 (orange) Miles: 5.00

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Thu, Feb 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	2.00	9.00

6 miles.

I had been worrying about this workout for a few days. Up until we started, and during, I wanted to just bag it and go for an easy run. I am glad we stuck to it though. We did eight (8) 1/4 mile repeats. I am glad Adam was there because he is fast and he pushed me to run tough. We rested between 1:14 and 2:20. I wanted to try and get my HR down between each repeat. When I looked between one my HR monitor was freaking out and was at 225 so that was not helpful.

85 - 84 - 78 - 77.5 - 76 - 75.4 - 82.5 - 74.9

Times are a little different than Adam's because I think he was actually going farther! Either way it was a good morning.

PM - 3 super easy to loosen up a little. Whit is out of town so what else am I supposed to do!

-- I feel good that I wrapped up the month over 150 miles even with 4 sick days! --

Brooks PureFlow (new Blue) Miles: 6.00	Brooks PureFlow 2 (orange) Miles: 3.00

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Fri, Mar 01, 2013

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 on a pretty big loop. Nice to get the legs loose from yesterday's repeats.

Split	Time	Distance	Avg Pace
Summary	52:09.4	6.50	8:01
1	8:00.5	1.00	8:01
2	8:06.6	1.00	8:07
3	8:17.8	1.00	8:18
4	7:51.3	1.00	7:51
5	7:58.7	1.00	7:59
6	7:55.0	1.00	7:55
7	3:59.5	0.50	7:58

Brooks PureFlow (new Blue) Miles: 6.50

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Sat, Mar 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	2.00	0.00	0.00	15.00

15 miles - This was a solid run for sure. I kind of needed a long thinking run that had a bit of meaning for me. I decided that I should head from home up to wasatch and run part of the course from the BCC marathon I ran in September. I guess I needed to face some of my demons and show them that I could handle them.

Overall, I felt really good. This was my longest run this year and I really focused on not losing any form over the course of almost 2 hours on my feet. I tossed in 2 miles at marathon pace just for a little pick me up in the middle. Those felt surprisingly good, but I didn't want to push it any more than that because (1) I had not mentally prepared for more and (2) I really wanted to slow up and just feel good through the whole thing.

I feel good about this week and hitting my goals. I originally said that I wanted to hit 45-50 miles but then changed that to a solid 50 after Monday's run. I hit 51.5! I also got in my 400 repeats and ran a couple miles at marathon pace. Next week I want to get in a longer tempo, but I will put that on tomorrow's post with my other goals.

Split	Time	Distance	Avg Pace
Summary	1:57:39.8	15.00	7:51
1	8:03.4	1.00	8:03
2	8:04.7	1.00	8:05
3	8:01.6	1.00	8:02
4	8:35.3	1.00	8:35
5	8:05.5	1.00	8:05
6	7:47.7	1.00	7:48
7	7:56.4	1.00	7:56
8	7:03.7	1.00	7:04
9	6:51.8	1.00	6:52
10	7:51.9	1.00	7:52
11	7:37.0	1.00	7:37
12	7:48.8	1.00	7:49
13	8:07.1	1.00	8:07
14	7:52.4	1.00	7:52
15	7:52.0	1.00	7:52

Brooks PureFlow (green - 1) Miles: 15.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.50	2.00	0.00	2.00	51.50

Brooks PureFlow 2 (orange) Miles: 15.00	Brooks PureFlow (new Blue) Miles: 21.50	Brooks PureFlow (green - 1) Miles: 15.00

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