Kerry's Running Blog

January 2014

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Location:

Cedar Hills,UT,USA

Member Since:

Apr 08, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5K: 21:39 (2006) Half marathon: 1:33:45 (2006) Marathon 3:31:49 (2006)

Short-Term Running Goals:

Lose some weight and get back into racing shape. Run more races this year.

 Next race: St. George Marathon

Long-Term Running Goals:

Stay healthy and in good enough shape that I can more or less keep up with my youngest daughter.

Personal:

My wife Laureen got me into running. She went into the St. George Marathon Ten Year Club last year and I should go in this year. I have two daughters (15 and 21).

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Cumulus12 Lifetime Miles: 10.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.100.0023.500.00221.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I've decided that I need to start blogging again as that's always been the best way to improve my training. I've been running most days (around five miles), but I'm still way out of shape. It's been helpful to run with some of the people here at work.

It was windy and raining lightly when I went out about noon. The wind and the rain gradually picked up, but once I was warmed up, it felt great. Average pace was only 8:52, but I wasn't really pushing it as I did a couple of harder workouts earlier in the week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Weight room workout, shoulders, arms, quads and hamstrings. Elliptical and treadmill to get in a little cardio.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran with lunchtime group at work -- five of us all together. Temps were in the low 50's with about a 10 mph wind out of the south. It was supposed to be an easy run so the first half was 9:15 pace or so, but we picked it up on the way back and averaged about 8:15 per mile. Over all I felt pretty good. No aches or pains to speak of. One of the ladies in the group also ran Boston in 2007.

Comments
From Tom on Tue, Mar 04, 2014 at 21:05:12 from 160.7.247.191

Ah... I do miss those old noon time group Novell runs. Great to see you're getting out and running well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Partly cloudy. Temps in the upper 40's with a stiff wind out of the south. Easy out and back. I felt a bit sluggish starting out and there was still a little bit of lingering soreness in my ankle from the day before, but after a mile or so, things started to click. I didn't push it much the first half and only occasionally during the second half (probably around nine minute pace).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Kind of cold and windy. Probably about 9:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Highland Glen loop with Laureen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Kind of sluggish starting out, but no aches or pains to speak of. Easier run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Beautiful spring day, but a little cooler than you'd expect with all the sunshine. Temperature at noon in the upper 40's with a 10 mph wind out of the south. Felt pretty good, but didn't push any faster than 9:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Walk on Highland Glen loop with Laureen. A stiff, cold wind out of the north made part of the walk uncomforable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Weight workout today, upper body. Got in a few easy miles on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Ran with Dan at noon. I did 6 half mile repeats followed by a mile and half cooldown. Felt pretty good for the most part even though it was kind of cold and windy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Decent day. Didn't push it that hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just building up some mileage. Sunny, but kind of cold with the wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch run with S, M and J. Beautiful, warm weather. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Ran half mile repeats with Dan, plus warm up and cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran the 56W loop at noon by myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran the 56W loop with D, M and P. Kind of cool starting out with snow still on the ground in places and a cooler breeze, but with the sun out it soon felt great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run with the group at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.000.004.00

Speed work with the group at work. Did 2 x 1 mile at 7:50 pace or so. 2 x half mile at 7:30 pace. Felt pretty good, but need to work on my endurance a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Solo run at noon. It was the first day that seemed hot, which made me feel kin of sluggish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Highland Glen loop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

31st South loop with Dan. A little cool and breezy, but was just perfect after a mile or two.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.000.005.50

Speedwork day. 2 x 2 miles @ 7:40 to 7:50 pace. Sunny, but not dressed for the COLD! With a wind out of the north, the wind chill must have been in the upper 30's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

31st South loop with Dan. Pretty close to perfect temps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

31st South loop by myself. Warm today, but there was a breeze that definitely helped.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got some miles in with Dan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.500.005.50

This turned out to be a really good workout. The idea was that we would run from one light pole to the next, then jogging to the next and repeat. We started up on the north end and did that all the way to Target. On the way back we tried running between 2 or 3 lightpoles and resting one. Had a good group today: Dan, Shayna, Marie, Mark and Gary.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Took it easy as I wasn't feeling well. Throat was quite sore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Still feeling sick, but was glad I went out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Still have some congestion in my chest, but it was such a beautiful day and I was feeling so much better than I did earlier in the week that instead of the four miles that I had planned, I went six.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Early run. Highland Glen loop. I don't know the actual temperature was, but it was just about perfect. Slightly chilly starting out and then comfortable after a couple of miles. Pushed it a bit on the last half mile or so along the creek path.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run with Dan and Marie. Temps in the mid-70's with a nice breeze.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Early morning run. Highland Glen loop. Perfect temps (low 50's). Clear and no wind. Felt a little stiffness starting out, but felt great after a mile or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

31st South loop at noon. Temps in the low 70's with a nice south breeze. Felt a bit hot and tired towards the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Kind of a warmer morning, upper 50's or low 60's on the Highland Glen loop. Slept through the first couple of miles, but started to wake up when I encountered other runners. Saw one guy ahead of me with about two miles to go, so I started to pick up the pace to catch up with him. Had to turn when I was just on his heels, but I kept up the momentum the rest of the way home. Felt pretty good over all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

The rain stopped around 7:30 so I decided to head out for a run up AF canyon. I wasn't intending to do more than five or six, but it was such a nice morning and I was feeling good so I just kept going. There were a number of other runners going up and coming down. As I got within a mile or so of the cave, it started raining lightly. It felt great and I didn't worry about it too much, but by the time I got to the visitor's center, it was coming down harder. I wasn't all that thirsty, but I still tried to find a drinking fountain that was working and a place to dry off my glasses so I could see. I then headed back down the canyon without any letup in the rain. The miles went by quickly, but I was soaked by the time I reached the golf course trail. There were a few people out for a walk in the rain. As I came down the park trail, I passed a woman and we chatted a little bit and then I slowed up to talk with her as I had seen her earlier in the canyon. She was just finishing up a 20 miler before Utah Valley, so we talked about that and the upcoming Ragnar for a few minutes. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran the extended Highland Glen loop. The sun hit just as I was past the high school. There were lots of people fishing at the pond. On the the way back out I heard some guys behind me, so naturally I picked up the pace to stay ahead of them. That got me to push the pace for a while as they were all young (or younger) guys. Coming back along the creek trail I saw some wet footprints so I knew someone was ahead of me. I picked up the pace a bit and caught up with Stephen Buchanan and chatted with him for a bit. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch run with Dan and Marie. Didn't push it too hard, but kept a steady pace. Temps in the low 80's with a slight breeze. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

Did two mile interval at noon with Shayna and Shawn. It was very warm with temps in the upper 80's and a breeze out of the south southwest. Heading out we averaged 7:35 to 7:40. I'm not sure what we did on the way back.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice, easy noon run with Dan, Marie, Shayna and Peter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.000.005.50

Did 8 X half mile repeats (in the heat). Was starting to feel a bit tired by the end, but kept a good pace and stayed with Shayna every step of the way. This was a great workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Lunch run with Mark. Looped out around the pond and charter school for a little variety.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice lunchtime run with Dan and Shayna. Sunny and warm, but with a nice breeze blowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.100.0023.500.00221.60
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