| Location: Bountiful,UT,USA Member Since: Sep 24, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 8 marathons and a few triathlons. Marathon PR: 3:26:20 (Ogden Marathon 2006)
This years races (2010) planned so far:
February 13th - SLC Track Club Winter Series 10-k
April 3rd - Striders 1/2 Marathon
May 15th - Ogden Marathon
June 12th - Cache Valley Classic Triathlon (Olympic) Short-Term Running Goals:
- Sub 3:20 Marathon
- Stay injury free!
Long-Term Running Goals: Personal: Great wife with four great kids. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 124.85 | 16.25 | 9.40 | 16.00 | 7.00 | 173.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 9.00 |
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Yasso 800s day. Today the goal was to get to 9 half mile repeats. It started off a little bumpy, unsure if 9 repeats at approx. 6:30 pace was within my ability. During the warm up I felt stiff and was having a hard time getting into the flow of things. The hardest repeat was the 5th and then it seamed to get easier. Once done I felt like I had at least two more repeats in me.
1 mile 8:42 - warmup
7 miles 9 half mile repeats @ 6:30 pace with a 2.5 min. jog @ 8:42 pace inbetween each repeat
1 mile 8:30 - recovery jog
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran up City Creek Canyon with Dick and Jeri. I started a couple of minutes after they took off so I pushed a little for the first mile but there after it was an easy jog. Dick wanted to push 1.5 miles on the down hill so we maintain a 7:15 mile pace. For a 70 year old that is flying... | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 6.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Tempo run day on the treadmill (not my first choice but there is plenty of gunk in the air today from the forrest fires). Again feeling very flat all day. Spent the day at a golf tournament at Wasatch Park, which is an absolutely beautiful course. Played absolutely awful. The bad play put me in a lousy mood. But it only take a good run to change my mood completely. Thank goodness for running else I'd be in a lousy mood much more often.
1 mile - 8:35 warm up
3 miles - 7:13 pace (tempo)
0.5 miles - 8:35 recovery
3 miles - 7:13 pace (tempo)
1 mile - 8:35 cool down
I am ready to increase the pace of the tempos to a 7:05 to 7:10. Good run and now I'm in a good mood. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Packed the car for a camping trip to Bryce Canyon with the family and dog (not a good idea). By the time I setup camp it was dark and cold. Havfe to pass on the run today. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Camping in Bryce Canyon - hard to find the time to fit a run in...
Found a trail that according to the map measures out to just over 6 miles but ran several tangents, some on purpose and others because I missed a turn. So 10 miles is an estimate based on a 8:15 pace. I gained about 800 feet and top out at 8,230 ft. I faired better with the higher altitude than expected. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Same trail as yesterday and same tangents. Manage to reduce time by 5 minutes but I was winded. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.35 | 0.75 | 0.00 | 0.00 | 0.00 | 2.10 |
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Today I intended to do my Yasso 800s and hit the goal of 10 repeats. Last week was my recovery week so I figured I should be relaxed and ready to go this week. Apparently my legs did not get the message (nor my lungs or heart). The warm up mile went well enough but during the first half mile I could tell that I was off my normal form. My breathing was much more labored and I was digging way too deep for the first half mile. The second half mile went south immediately. I stopped in disgust with myself and regrouped. Going to give it another try again tomorrow.
I am still trying to figure out why my stamina is so low. The primary candidates:
1 - my body is just naturally in a down cycle
2 - significant stress at work
3 - sleeping poorly
I am biased to the first one but is likely a combination of all three. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 4.50 | 0.00 | 0.00 | 0.00 | 9.00 |
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Back to the track to do my Yasso 800s. A few new strategies after my failed attempt yesterday:
1 - mental toughness - stay in the moment. Don't worry about the next half mile, just focus on the one you are running.
2 - recover between each repeat - get my heart rate as low as possible.
3 - go to bed at 9:00 pm the night before and get the much needed rest.
These strategies got me through 9 half mile repeats @ a 6:31 pace with a 2.5 min, recovery jog in between each repeat. However I had to dig much deeper than last week The goal was to get 10 repeats in but after the 9th repeat it was clear that I had emptied the tank taking my heart rate up to 176 bpm. My recovery jog at the end I usually run a 8:30 pace with my heart rate right around 140, which feels effortless. Today the recovery jog kept me above 150, although it was not hard it certainly was niot effortless.
Its got to be a down week and I will pull out of it as I usually do. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run up city creek canyon. Took it nice and slow on the way up with a little bit of a push the last quarter mile up the steepest part of the run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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I've caught a cold and it has made its way into my chest. Alot of caughing a weezing during th run. I wan't to get at least 20 in today but my chest was tight during the whole run and it seemed harder and harder to get enough oxygen. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| More caughing and weezing. I hate this chest cold. It is really sapping my energy. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run today. Spent most of the morning caughing, tring to clear my chest of the congestion. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 4.00 | 0.00 | 5.00 |
| Still dealing with the chest cold put wanted to push a little today. After a mile warmup I ran 4 @ 7:30. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Chest cold is finally letting up. Ran up City Creek and kept a 8:15 pace on the uphill and a 6:52 pace on the downhill. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Kept it easy. A little tired from yesterday's run. Maintained a 8:20 pace. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
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Kept it slow along the Jordan River trail. Still dealing with the chest cold although I'm almost over it.
Total Time: 2:52
Av Pace: 8:23 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| recovery run. Av pace 8:35 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.40 | 0.00 | 0.00 | 6.40 |
| progressive run, started at 8:30 pace and finished at 7:30 pace. did not push andk kept it between a easy and moderate effort. not sure what to do tomorrow. i do want to get another set of yasso 800s in this week but it may be too close to the marathon. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Yasso 800s. I'm officially over my chest cold and bouncing back from the rutt I was in. As usual the 4th repeat was the hardest. I never really pushed into "threshold" and fel;t like I had one or two left at the end the repeats
1 - mile warmup at 8:35 pace
7.77 miles - 10 half-mile repeats @ 6:30 pace with a 2.5 jog at 8:40 pace in between each repeat.
1.23 miles - recovery jog at 8:35 pace
Good workout and confidence builder for the St. George marathon. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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First couple of miles were warmup and building up some speed. Last 3.1 were tempo. Last tempo run before St George.
Total time: 37:13 Av pace: 7:26
Last 5k: 21:45 Av pace: 7:01
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Started at a 9:00 min mile pace and gradually progressed to a 7:50 pace for the last two miles. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Slow jog up City Creek Canyon. Sped up the last mile just to wake up the legs. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Just long enough of a run to keep my legs loose. Treadmill run. Not quite ready for the cold weather yet. Probably the last run prior to St George Marathon. A little nervous about the marathon but I've put the long runs and training in so should be OK. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 124.85 | 16.25 | 9.40 | 16.00 | 7.00 | 173.50 |
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