Seeking a better country...

December 22, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Bountiful,Ut,USA

Member Since:

Sep 22, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k 18:44 4 July 2012 C-ville
10K 38:22 24 July 2012 DesNews
Half 1:22:30 18 Aug 2012 Hobble
Full 3:00:35 29 Sep 2012 Huntsville

Short-Term Running Goals:

Sign up for a race > 5k, run well.

Long-Term Running Goals:

Keep on running.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	48.81
Trails Lifetime Miles:						551.40
Grass Lifetime Miles:						72.50
Pavement Lifetime Miles:						2229.50
Stroller Lifetime Miles:						438.80
Navy Crocs Lifetime Miles:						378.70
Nordic Track TM Lifetime Miles:						1015.77
Green Mirage 2 Lifetime Miles:						494.70
Orange Mirage 3 Lifetime Miles:						514.90
Glow In The Dark Mirage 3 Lifetime Miles:						461.25
Navy Blue Mirage Lifetime Miles:						216.90

Fri, Sep 09, 2011

Slow miles	Fast miles	Total Distance
4.25	4.00	8.25

I left with the little A girls at 6:45. We went to the baseball complex (2 slow miles) where they played in the sand and on the swings. I did 4 quick miles running laps around the park. 6:45, 6:46, 6:41 and 7:14. The fourth one was slower cuz it was a mini cooldown mile. The laps are flat/rolling like the last 8 of TOU. By the time I finished, there was just enough time to get the girls gathered and home before dark.

I'm going to go hard next weekend. I've been debating whether to ride the canyon fast, or shoot for a more even pacing plan throughout. It may be a mistake, but I'm going to head out at 6:45 pace for the first 18 and then see how long I can hold on. I've looked at splits from several bloggers, and they follow this pattern. I think/hope the game plan is a solid one. I think I'm physically capable, and the trick will be holding on mentally.

13 tomorrow morning with Spencer. We'll hit legacy and run from mile 6 to Farmington, then come back. Ahh, taper. My wife will be so happy.

Grass Miles: 2.00	Pavement Miles: 6.25	Blue Crocs Miles: 8.25

Comments

From Steve Piccolo on Sat, Sep 10, 2011 at 10:47:25 from 67.2.125.9

I say go for the more aggressive goal. You can do it. Just prepare yourself mentally for the uphill mile around 24 or 25.

From Tara on Mon, Sep 12, 2011 at 19:16:07 from 75.169.139.176

I am anxious to see how you do! That is an aggressive and doable goal for you. GO FOR IT!!! I am continuing to research how to do this. Not going to lie, I am getting pretty nervous.

From JD on Mon, Sep 12, 2011 at 19:24:32 from 97.117.107.209

Nice 4 mile tempo in there - you've got some speed in those legs!

From Tara on Mon, Sep 12, 2011 at 19:27:32 from 75.169.139.176

Okay you might be on to something. Have you seen this?

http://marathongis.com/demos/paceChart.pdf

From Kam on Mon, Sep 12, 2011 at 21:35:10 from 174.23.252.148

Thanks JD, Steve and Tara. Tara, we just need to go for it and drag each other along for the last 10k. I saw that chart last week, and it looks like my plan has soundness from that perspective. Maybe the last miles will have a bigger dropoff, but for this race, I want to go big! I could settle down and have a 2-3 minute PR improvement, but I want to aim a little higher this time out.

From Tara on Mon, Sep 12, 2011 at 21:51:17 from 75.169.152.120

So aim higher...how about shooting for the moon at a sub 3? I would be happy with 3:08 because I think it is doable, but if I really wanted to challenge myself I would attack those 8 minutes....how aggressive are you thinking? Mind you, I get nervous and my plan changes to just have fun, but that is me copping out. I might also try the run by feel thing for the first half because i hate keeping track of pace, I think it slows me down. Running with others sounds good, but when it gets down to it, that last 10k is really where you need the support huh. Shoot! I just bit off my longest finger nail... I'm really getting nervous!:)

From Kam on Mon, Sep 12, 2011 at 22:35:59 from 174.23.252.148

Hmm. Food for thought. Even if I ended up with a junior moon, that wouldn't be so bad. I think I can do 6:40 for the first 18. I'm not so sure about keeping that up during the last 8. The chart calls for paces from 6:44-7:18 in the last 8 miles. I'm probably a little short on speed work to pull that out...but if all the stars aligned on one Saturday in September...

From allie on Mon, Sep 12, 2011 at 22:43:39 from 24.10.191.18

i think you can hit the 6:40 splits, kam. i'm confident you can hang on at the end as well. i followed those 6:40 splits on the chart in 2008 and they were dead on. just get into a rhythm and keep an even effort and the pace will come naturally. it's race day magic. if you are prepared, it just works -- and you are certainly prepared.

you too, tara!

From allie on Mon, Sep 12, 2011 at 22:45:57 from 24.10.191.18

that chart is also nice because it allows for some slow miles while still keeping your overall pace where you want it. it's nice when you can expect that 7:18 and not feel discouraged that you have gone off pace. i usually tattoo the splits on my arm.

From Tara on Mon, Sep 12, 2011 at 23:58:33 from 75.169.159.201

Okay Allie said it. It's on! Okay, I need to stop blogging and thinking about this tonight. BTW-three nails are gone now, just so you know and it's only Monday.

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