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Week starting Mar 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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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.507.500.004.0056.00
Brooks PureFlow 2 (orange) Miles: 22.00Brooks PureFlow (new Blue) Miles: 9.00Brooks PureFlow (green - 1) Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Scheduled rest day.

I was tired all day today. I hopped in the hot tub at my folks and tried to relax, stretch, and massage a little. When I got out I laid on the floor and fell asleep for 30 minutes. Decided that was a pretty good sign I was worn out.

Goals this week - 50 miles - 800s - 4-5 mile tempo.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Ran my typical route, just a little farther. A nice out and back. I didn't take my watch and just enjoyed the run. Felt good to just get the legs loose and enjoy a clear morning before the sun came up.

Brooks PureFlow 2 (orange) Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

9 miles - 4 of which were run doing 8 x 800 repeats. Ran a 2 mile warmup, had the 400 meter recoveries in between each 800, and then a little over a mile cooldown back to my house.

Headed to the track this morning for my speed workout for the week. 8 x 800s. My goal was to have all of these come in at 3:00 or below. I am stoked that I did that, almost. The last one was 3:02, but this is me pushing the button on my watch and I easily could have been off give or take a couple seconds. I don't want to make excuses, but I do want to note that there were about 80 meters of the track at the south bend that was completely frozen. It was a sheet of ice. So, I had to step on to the turf for part of that bend. I tried not to let this slow me down, but I know I was just a little hesitant as I ran across this section because there was just enough frost on the turf that I could see my footprints. So, with these conditions I feel really good about this workout.

It is worth looking at the average paces, distances, and times. Overall, looking at these three, I feel great about this workout.

Off topic from today's run - My frosty face picture from a couple weeks ago was chosen today as Editor's Pix - Rad Run on running.competitor.com. You can check it out here

Split
Time
Distance
Avg Pace
Summary1:11:38.69.007:57
18:21.11.008:21
28:11.11.008:11
43:00.20.525:48
62:59.80.515:54
83:00.40.525:47
102:59.70.535:41
122:55.00.525:36
142:55.10.535:33
162:59.60.525:45
183:02.10.535:45

 

 

Brooks PureFlow (new Blue) Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles - 

I just did my typical route but I tried to take it as easy as possible. (I think I was right around an 8:30 to 8:45 pace, but will check and post my data when I get home later.) This was actually quite difficult. I was forcing myself to slow down. I have read/listened a lot lately about the importance of taking your easy days easy. I want some feedback on this so if you happen to read this please let me know your thoughts by commenting below. A lot of people refer to the grey area as a pace where it is not really pushing you too much, but it is not really easy either. If you always train in this area then you will not progress. Now, I am not worried about always training in the "grey area" because I am doing speed work and tempo runs pretty regularly. I am more worried that I am doing more harm by going a little too hard on my "easy" days and really letting these runs be recovery days. I have heard that "easy" days should be between 1:00 to 2:00 slower than marathon pace (6:55).

For example, yesterday I ran 9 miles, during which I ran 8x800s. It was my speed day. So, today I should theoretically run "easy." I could pretty effortlessly go out and clip along at an average pace of 7:45-8:00 and not really feel like I as pushing myself too hard. However, If I am going to truly take it "easy," I could run as slow as 8:55.

So, my 2 thoughts are these: (1) 7:45-8:00 really is my "easy" pace as I have gradually become a faster runner and I should not worry so much, OR (2) I need to be more disciplined and I should try and slow down on my "easy" days like I tried to today.

Thoughts? Advice? Tips? 

Brooks PureFlow 2 (orange) Miles: 8.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

9 miles - 2 mile warmup, 5 mile tempo, 2 mile cool down.

I am starting to coin Thursdays as "tempo Thursday." I know "tempo Tuesday" rolls off of the tongue better, but I don't do tempo runs on Tuesday.

I felt really good on this run overall. It was a great confidence booster too. I decided to give my typical route a shot with the tempo in the middle instead of trying to find the most flat route available. I figured this would push me a little because my route does have a little bit of a climb, but not a ton. My goal was to clip off 5 miles at marathon pace (6:55). I was feeling good after the first tempo mile, which has the most uphill, so I decided to give myself a little leeway to go a hair faster if I could. I was a little hesitant because I didn't want to fall apart early and not finish all 5 miles, but it turned out well. AP for the tempo - 6:47.12

Now, maybe my slower pace yesterday really did help me recover more fully. I guess I will not know for sure if I would have been able to perform the same today had I run a little faster yesterday, but I don't care really. I accomplished what I wanted to so far this week having done my 800s and my tempo and now I have a couple more easy runs to wrap it up!

Split
Time
Distance
Avg Pace
Summary1:06:17.19.007:22
18:18.31.008:18
27:59.71.008:00
36:47.71.006:48
46:49.71.006:50
56:45.61.006:46
66:49.81.006:50
76:42.81.006:43
88:03.81.008:04
97:58.51.007:58

 

Brooks PureFlow (green - 1) Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles with Brayden and Ashley. Average pace of 8:05.

Brooks PureFlow 2 (orange) Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.502.500.000.0016.00

16 miles.

I had a good long(er) run this morning. Left my house at 6:10 and met up with Brayden after 4 miles. Ran 8 with Brayden and then the last 4 back home solo. My average pace was a 7:44 and that felt nice. I pushed myself once at the beginning for half a mile and then I ran at marathon pace for 2 miles around miles 13 and 14. 

I wanted to push a couple miles to marathon pace near the end of the run to see how it felt. Surprisingly I felt good and could have gone another mile, but I wanted to have the last two be a little slower to "cool down" a bit.

At the beginning of the run my quads were a little sore and I mentioned to Brayden that I was feeling a little tired/weak. I attributed it to having a good running week and it just being cumulative fatigue. I loosened up and overall felt good. My knees were a little tight near the end as well, but that is to be expected from this distance for me. I iced them up when I got home and they feel fine now.

I feel good about this week and having hit all of my goals. I look forward to a rest day tomorrow and then starting another week. Only 2 months until race day. 

[update] After uploading the data from my watch and looking at my splits a day later, I am super pleased with this run. Brayden and I started speeding up around my 10th mile and the rest of the run was a decent pace for me. 

Split
Time
Distance
Avg Pace
Summary2:03:47.416.007:44
18:30.81.008:31
28:05.51.008:05
37:57.61.007:58
47:36.91.007:37
57:57.31.007:57
68:04.91.008:05
78:16.31.008:16
87:58.51.007:59
97:52.01.007:52
107:39.91.007:40
117:27.81.007:28
127:27.41.007:27
137:16.01.007:16
146:52.11.006:52
157:32.41.007:32
167:10.91.007:11
17:01.10.008:08

 

Brooks PureFlow (green - 1) Miles: 16.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.507.500.004.0056.00
Brooks PureFlow 2 (orange) Miles: 22.00Brooks PureFlow (new Blue) Miles: 9.00Brooks PureFlow (green - 1) Miles: 25.00
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