running for my mind

Week starting Mar 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

support from:

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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
56.257.500.003.2567.00
Brooks PureFlow 2 (orange) Miles: 17.50Brooks PureFlow (green - 1) Miles: 40.50Brooks PureFlow (new Blue) Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Scheduled rest day.

I am feeling better today than I did last Sunday, even though I ran more miles and had a little longer run yesterday than the previous Saturday.

Goals for this week - Maintain right around 60-65 total miles. - Speed work on Tuesday, shooting for 800s. (I don't know how many I will do. I might do around 6, but try and do them a little faster than my previous set of 800s) - I would like to get a tempo in of 7 miles as well on Thursday.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles this AM. - Fun to get out with Tyler and Adam.

I felt great on this run. Nice to have an easy day after last week's miles and long run on Saturday. I still am feeling a little tight in my right lower calf from last Tuesday's speed workout I think, but it is not inhibiting my running. Those 400s really blew up my legs last week.

I need to be better about stretching!!! There is always something to work on. 

Brooks PureFlow 2 (orange) Miles: 9.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.003.259.75

9.75 miles - 2 mile warmup - 6 x 800s - 2 x 200s - cool down.

I feel really good about this workout. I planned on doing 6 x 800s and doing the first one at a 5:45 pace and then doing each one 0:05 faster. I was stoked to pull this off. After those I decided to do a couple 200s to just rock at full speed for a bit. It felt good to let my legs fly.

repeat distance time    avg.pace goal pace
1 800 3:01.3 5:46 5:45
2 800 2:59.1 5:37 5:40
3 800 2:56.1 5:33 5:35
4 800 2:54.6 5:29 5:30
5 800 2:51.8 5:22 5:25
6 800 2:46.7 5:15 5:20

7 200 0:30.1 3:55 n/a
8 200 0:30.2 4:02 n/a

Here is a link to all the workout data. Each of the 800 repeats came in at .53 of a mile, aside from the first one. (maybe that makes the math make more sense?)

Brooks PureFlow (green - 1) Miles: 9.75
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles this morning - Planned on running a few miles before meeting Brayden and Tyler. They both had to bail so I ended up running solo. If you missed it, the moon was awesome this morning.

Split
Time
Distance
Avg Pace
Summary1:14:19.49.008:15
18:20.21.008:20
28:21.31.008:21
38:11.51.008:12
48:06.31.008:06
58:21.51.008:22
68:15.11.008:15
78:17.81.008:18
88:24.61.008:25
98:00.61.008:01

 

Brooks PureFlow (new Blue) Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.257.500.000.0010.75

10.75 miles - 1.5 mile warmup - 7.5 at marathon pace - 1.75 mile cool down.

Tempo Thursday - I felt really good on the tempo. I could feel the hills a little but was stoked to keep all of my splits faster than my goal marathon pace. For whatever reason that is about all that I have to say. Overall, it was a nice time!

Split
Time
Distance
Avg Pace
Summary1:17:20.810.757:12
18:19.51.008:19
24:05.50.508:11
36:52.31.006:52
46:51.31.006:51
56:47.61.006:48
66:50.51.006:51
76:49.21.006:49
86:48.01.006:48
96:40.91.006:41
103:20.40.506:39
117:58.81.007:59
125:56.60.757:57

 

Brooks PureFlow (green - 1) Miles: 10.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 easy miles - roughly 2 solo and the rest with Brayden and Ashley. Ran a loop from my house. It was a fun morning run and was awesome weather! My phone said 50 when I went out at 6:15.

Split
Time
Distance
Avg Pace
Summary1:07:40.78.258:12
18:25.11.008:25
28:19.21.008:19
38:17.11.008:17
48:02.21.008:02
58:02.61.008:03
68:07.11.008:07
78:10.61.008:11
88:16.51.008:17
92:00.30.258:00

 

Brooks PureFlow 2 (orange) Miles: 8.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles - Ran 10.75 solo and the rest with Brayden

This was a fun run and it was great weather this morning. I feel really good about this 20 miler. I feel like there is this mental fear with running 20 miles and today was my best 20 miler to date. Last year I felt good on my 20 milers but always struggled the last couple of miles. Today I was able to finish strong so I am happy about that. The other day Tyler said that I need to remember that I am in better shape and I am a better runner than last year. I am starting to believe him a little bit now.

Today is Grey's first birthday so we are having a little party etc. I can't believe she is already a year old.

Split
Time
Distance
Avg Pace
Summary2:35:09.620.007:45
18:23.51.008:23
28:04.61.008:05
38:04.61.008:05
48:08.21.008:08
57:48.81.007:49
67:43.81.007:44
77:58.01.007:58
87:46.91.007:47
97:32.51.007:33
107:44.71.007:45
117:47.81.007:48
127:51.51.007:52
137:50.31.007:50
147:52.01.007:52
157:43.41.007:43
167:38.61.007:39
177:32.81.007:33
187:24.11.007:24
197:10.11.007:10
207:02.51.007:03

 

Brooks PureFlow (green - 1) Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.257.500.003.2567.00
Brooks PureFlow 2 (orange) Miles: 17.50Brooks PureFlow (green - 1) Miles: 40.50Brooks PureFlow (new Blue) Miles: 9.00
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