Long May You Run

4.65 am mile 43:08  9:16 ave

8.65 pm miles 1:19:06  9:09 ave

4.65 am miles  43:10  9:16 ave

8.65 pm miles 1:16:56  8:54 ave 

4.65 am miles 42:08  9:04 ave

9.4 pm miles 1:17:44   8:16 ave 

4.65 am miles 41:03  8:50 pace

.63 pm miles 

24.15 miles flat terrain 3:39:05  9:04 average 

Ran with a water belt so the first part was a little slow going, which was my plan.  It was an out and back and I wanted a negative split with the last 4 miles the fastest.  Let's see how I did:

9:03  9:19  9:20  9:21  9:18  9:29  9:25  9:16  9:18  9:05  9:20  9:11  9:13  9:10  9:11  9:02  8:55  8:54  9:01  8:47  8:42  8:38  8:30  8:13  the last .15 mile was a 7:50 equivalent

10 miles 1:29:16  8:56 ave

Ran on the track in Crocs.  Felt good, felt strongs.  I can't believe I could put down 10 miles as easily as I did considering I ran 24 miles yesterday.  I started slow and slowly ran a little faster.

9:39  9:16  9:12  9:05  8:51  8:38  8:49  8:39  8:39  8:27  

I added a ¼ mile barefoot.  felt pretty good. 

4.65 am miles 45:08:24   9:42 ave  felt super tired and beat up

8.65 pm miles 1:20:43  9:20 ave felt way way tired and way beat up 

4.65 am miles   9:40 ave  45:01

8.65 pm miles   9:12  ave 1:19:38 

4.65 am miles 44:16  9:31 ave

5.85 pm miles 53.04  9:04 ave 

4.65 am miles 40:38  8:44 ave  ran in my Crocs, felt great

.63 pm miles 

Yeah, I brought home a ribbon!

Splits:  6:48  6:54  6:56  6:59  7:03  6:51  1:26

I'm happy with my overall result, my goal was sub 43.  Using the Race Predictor on this sight my time should have been 42:49 base on my 5K so I used that as a goal.  I figured if I'm at least sub 43 I'm way happy.  This race is a PR for me, that makes me happy too.

I'm training for the Salt Lake Marathon so I did not back off my training too much this week, in fact, I only cut back three miles off of my typical week to give my legs a tiny break for the race.

Oh, did I mention I'm way happy?  I've had a lot of races end in disappointment, so being happy after a race is a great feeling.  This hopefully validates that my overall marathon training in working. 

10 miles on the track.  Ran in foam clogs, felt great.  I'm really liking running in those things.  1:27:49  8:47 ave.

What a beautiful day.  Sun was out, warm enough to wear shorts and only one layer on top.  Came home, ate and had a two hour nap.  I'm ready for the week! 

4.65 am miles 42:08  9:04 ave

8.65 pm miles 1:17:16  8:56 

4.65 am miles 42:18  9:06 ave

8.65 pm miles 1:17:35 8:58 ave 

4.65 am miles 9:01 ave 41:56

8.65 pm miles 9:28 ave  1:21:49

Way way way tired.  PM run was a killer.  I've been staying up late watching the Olympics all week and it's really kicking  my butt.  I'll be up late again tonight.  Sigh. 

4.65 am miles no watch

.63 pm miles 

Flat out and back from home.  3:27:25  9:26 ave.  I almost didn't do this run because I feel like I'm begging to get sick.  My plan was to wake up at 5am and see how I feel.  I actually felt pretty good so I did it.  I knew it was going to be slow going, my main goal was to be on my feet for about 3:30, which is my marathon goal time.  I wanted a slight negative split and accomplished that.  1:46 out (9:36 ave) and 1:41 back (9:11).

I had a difficult time recovering from this run, I got home about 10:30 am, nailed myself to the couch, ate then napped from 2 to 5pm.

I don't feel well, I still hope to put in 5 or 10 miles tomorrow.   

4.65 am miles 44:10  9:29 pace  

.63 pm miles 

First run since last Saturday.  I've been sick.   I'm still sick but I think I can resume training.

Salt Lake City Track Club Winter Series 15K

1:11:45  This is a very bad time for me.  I've been sick all week.  Based on my other race times in this series I should have been around 1:05 - 1:06.  I did not run all week except for 5 miles yesterday and I knew this was not going to go well but I gave it a shot anyway.  

My plan was to go out at my goal pace, which was 7:04.  I was on track for the first two miles but then the third mile was 7:25 and fourth 7:35.  At this point I figured if I can't get back to the 7:05 range I'd start shutting it down.  Fifth mile 7:34, not getting any faster but I figured I'd still stay with it, four more miles in the low 7's and I can still pull out something respectable.  Sixth mile 7:34 again.  I've never quit on a race so I was feeling a little lost right now.  I'm trying to keep a positive attitude considering I was flat on my back in bed sick just a few days ago.  Seventh mile 7:47, I'm shutting down whether I want to or not.  Eight mile 8:20, I guess now i'm "cooling down".  Mile nine 8:38.  Finish line approaches and I'm doing what I can to put this race behind me.

 I'm not filing this as a race report, there is nothing of value here for me or anyone else.

10 miles on the track.  1:29:04  8:54 ave