| 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 | | 44.50 | 7.50 | 0.00 | 4.00 | 56.00 |
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| Brooks PureFlow 2 (orange) Miles: 22.00 | Brooks PureFlow (new Blue) Miles: 9.00 | Brooks PureFlow (green - 1) Miles: 25.00 |
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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 |
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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.
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 4.00 | 9.00 |
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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. | 1 | 8:21.1 | 1.00 | 8:21 | | 2 | 8:11.1 | 1.00 | 8:11 | | 4 | 3:00.2 | 0.52 | 5:48 | | 6 | 2:59.8 | 0.51 | 5:54 | | 8 | 3:00.4 | 0.52 | 5:47 | | 10 | 2:59.7 | 0.53 | 5:41 | | 12 | 2:55.0 | 0.52 | 5:36 | | 14 | 2:55.1 | 0.53 | 5:33 | | 16 | 2:59.6 | 0.52 | 5:45 | | 18 | 3:02.1 | 0.53 | 5:45 |
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| Brooks PureFlow (new Blue) Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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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! | 1 | 8:18.3 | 1.00 | 8:18 | | 2 | 7:59.7 | 1.00 | 8:00 | | 3 | 6:47.7 | 1.00 | 6:48 | | 4 | 6:49.7 | 1.00 | 6:50 | | 5 | 6:45.6 | 1.00 | 6:46 | | 6 | 6:49.8 | 1.00 | 6:50 | | 7 | 6:42.8 | 1.00 | 6:43 | | 8 | 8:03.8 | 1.00 | 8:04 | | 9 | 7:58.5 | 1.00 | 7:58 |
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| Brooks PureFlow (green - 1) Miles: 9.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles with Brayden and Ashley. Average pace of 8:05. |
| Brooks PureFlow 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 2.50 | 0.00 | 0.00 | 16.00 |
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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. | 1 | 8:30.8 | 1.00 | 8:31 | | 2 | 8:05.5 | 1.00 | 8:05 | | 3 | 7:57.6 | 1.00 | 7:58 | | 4 | 7:36.9 | 1.00 | 7:37 | | 5 | 7:57.3 | 1.00 | 7:57 | | 6 | 8:04.9 | 1.00 | 8:05 | | 7 | 8:16.3 | 1.00 | 8:16 | | 8 | 7:58.5 | 1.00 | 7:59 | | 9 | 7:52.0 | 1.00 | 7:52 | | 10 | 7:39.9 | 1.00 | 7:40 | | 11 | 7:27.8 | 1.00 | 7:28 | | 12 | 7:27.4 | 1.00 | 7:27 | | 13 | 7:16.0 | 1.00 | 7:16 | | 14 | 6:52.1 | 1.00 | 6:52 | | 15 | 7:32.4 | 1.00 | 7:32 | | 16 | 7:10.9 | 1.00 | 7:11 | | 17 | :01.1 | 0.00 | 8:08 |
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| Brooks PureFlow (green - 1) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.50 | 7.50 | 0.00 | 4.00 | 56.00 |
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| Brooks PureFlow 2 (orange) Miles: 22.00 | Brooks PureFlow (new Blue) Miles: 9.00 | Brooks PureFlow (green - 1) Miles: 25.00 |
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