Trying to keep up with you

January 2007

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
315.543.0084.110.7547.26450.66
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0010.000.000.0010.00

Kept pace at 7:47 on tradmill (rain) after one mile warm up.  Felt good and and could have easily continued pace.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.003.507.00

Run up City Creek Canyon with increaing pace toward the end, approaching threshold.  Easy down hill return.

Comments
From Sasha Pachev on Tue, Sep 25, 2007 at 18:07:21

Welcome to the blog! How did you find it?

From Lyman on Tue, Sep 25, 2007 at 18:27:27

I had heard of it from some of the runners I run with up City Creek Canyon in Salt Lake City. Many of the runners I run with know you or of you. I wanted to join a local online running community to keep me motivated. Thanks for your efforts in providing and maintaining this blog site.

From Brent on Tue, Sep 25, 2007 at 20:50:32

Welcome to the blog, good luck on your goals, its a thrill, keep with it. You didn't mention where you are now in relation to your goals?

From Lyman on Tue, Sep 25, 2007 at 21:41:09

Thanks for the welcome. I not entirely sure where I'm at in relation to my goals right now. Long runs have not exceeded 16 miles (between 2:04 and 2:10) and its been a while since I've ran my last marathon (1-yr). To many distractions to really focus on training for the last year however maintained 40+ weekly.

From Brent on Wed, Sep 26, 2007 at 14:47:30

Lyman, it sounds like you have a very good base to work from. May the wind always be at your back.

From Sasha Pachev on Wed, Sep 26, 2007 at 14:59:35

Have you raced recently? If not, it would be a good idea to run some distance 5 K or longer on a certified course in the next few weeks.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.253.000.000.000.008.25

Ran 4.25m at a comfortable slow pace and then pushed close to 10k pace for the for 3m (6:50 min mile).  Last mile was recovery. Legs where strong however I was quite winded at the end of the 3 mile tempo run.  Will not do speed work this week.  Will focus on having a good long run this weekend.

Beatiful weather.  This has to be the best time of the year to run up City Creek with all the changing colors.  Runs like today's makes it very hard to come back to the office.  Planning to do a trail run on the Bonneville Shoreline Trail soon, probably as my long run this weekend.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Very easy run up City Creek Canyon.  Didn't want to bother with pace or time today but just wanted to enjoy the weather and company.  Ran up with the usual suspects (Jeff, Doug, Dick, Jeri, Jim, and Stewart).  No one seemed like they wanted to push the pace so it was a slow one.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.007.000.000.008.00

Treadmill miles.  First mile was warmup and then kept a 7:36 mile pace for seven miles.  Comfortable run without any real fatigue...probably due to the fact I have been running relatively easy all week long with a few exceptions.

It looks like tomorrow is going to be bad weather so the long run has been resheduled for Sunday.  Need to find some running partners for these long runs.  Should be a slow one.  Looking foward to it.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Cross trainind:

Abs, upper body weights and stair master (20 min)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

Long Run .

First two miles where very slow (9 min miles).  It was only 45 degrees when I started the run  at Liberty park at 9:45 am.  It took longer than normal to get warmed up.  However, after the first two miles I maintained an average pace of 7:47 per mile, which was a comfortable pace although quicker than anticipated. 

To mix up the run a little, rather than doing continual laps, I ran up to South Temple on 6th East a couple of times. Noticed soreness in my left knee right below the knee cap only  after I drove back home.  Hopefully it will just go away.  Otherwise the run didn't cause much fatigue or soreness.

Average pace: 7:57

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Recovery run up City Creek Canyon.  Knee continues to be sore.  Probably just need new shoes.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Feeling very slugish.  Increased pain under the left knee cap.  Plan on just swimming or riding my bike tomorrow. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Unplanned day  off.  My knee stills hurts a little but I much better today than yesterday.  Will run tomorrow on a soft service and hopefully the situation will continue to improve.  It is so hard to take a day off when you feel like you're improving.

My wife wants everyone to know her knee hurts too!  Its not all about my knee!

So I spent the better part of the evening figuring out how to down loan a picture to my profile.  What an idiot!

Comments
From kt on Thu, Oct 04, 2007 at 17:56:05

I did finally find the right running shoes and that did help my shin splints alot.

I had to laugh at your "what an idiot" because I commented on my own blog and almost wrot e the same exact thing but I figured everyone that saw it would say it for me.

Good luck with your knee.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.250.000.000.005.2510.50

Run up City Creek Canyon starting from the gym on 3rd south and state (Planet Fitness).  I was a little winded the first couple of miles until I found a more manageable pace.  My left knee gave me some problems on the way down, specially the steep sections.  I changed shoes (from Brooks Adrenaline to Saucony Hurricane 7) with the hope it will relieve the knee pain.  We'll see.  Probably should have run less miles but it was such a perfect day for a run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.008.000.000.008.00

Treadmill run.  I could feel my knee but it was not creating too much discomfort.  It looks like the worse of it is behind me. Build up to a 7:37 pace and it felt OK.  It only seems harder to run on a treadmill...probably from the sheer boredom of running in place.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.500.000.000.000.0017.50

I moved my long run to Monday.  It was difficult to get a run in on Sunday due to house guests. 

Tough run.  Achieved my goal but feel that I will be paying for it this week.  Left knee is a little sore.  Not too sure why the run was as difficult as it was.  Maybe because of the knee, or sleeping poorly lately, blisters on my foot, or maybe just a combination of all of these things. 

Average pace: 7:56

Congratulations to all the bloggers that ran St George!  Some very incredibly fast times...which inspires me to recommit to my training and get faster.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.500.006.000.000.007.50

Run up City Creek Canyon with the usual crowd.  Felt good and ended stronger than anticipated since I thought yesterdays long run would really slow me down.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.004.000.000.008.00

Treadmill miles.  Wanted to keep the pace honest.  Legs a little tired still fron the long run on Monday.  I plan to take Saturday off to have fresh legs on Sunday for the long run. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Trail run on the Bonneville Shoreline Trail.  Didn't pay attention to pace, rather just wanted to enjoy the fall colors so it was definitely on the slow side.  Felt strong through the very last mile and knee held up very well.  It took about 1:30 to complete...slooooow.  However, one of the most enjoyable runs of the season, a "rave" run.

I've average 11 miles a day for the past four days, more than what I'm accustomed to.  Friday will be a relatively short run (6-8 miles).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.003.000.000.006.00

Treadmill miles once again.  Solid run but kept it relatively slow.  Will take Saturday off and do so cross training, probably swimming and weights.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Was suppose to do my long run today but...family matters took priority.  Rode my bike with my wife for about 70 minutes.  Easy and enjoyable ride = 4 easy miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.003.450.000.0018.45

Long run in the afternoon.  First mile was painful.  It seemed like my body wanted nothing to do with it.  However, after the first mile things got much easier.  Felt strong pretty  much throughout the whole run.  Last mile I managed to increase the speed to a 7:20 mile without digging too deep.

Time: 2:24:31

Average Pace: 7:49.8

Definetly a break through run.  Still feeling the rush...

Comments
From MichelleL on Wed, Oct 17, 2007 at 20:04:01

That is a great long run! Do you have any racing plans before Ogden 08?

From Lyman on Thu, Oct 18, 2007 at 10:33:36

I'm tentively considering Phoenix Rock and Roll Marathon in January and I will do the Moab Half if I get in and it doesn't conflict with family travel plans still int he works.

What's on your schedule?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.300.004.500.000.007.80

Run from Planet Fitness (300 S State St) to Liberty Park, 3 laps around the park, and back.  Kept the pace easy to and from the park and picked up the pace for the three laps.  I felt suprisingly good considering my long run was yesterday.   

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Low energy level today.  Struggled through 8 miles.  Treadmill miles (uuugh).

Comments
From Mark on Thu, Oct 18, 2007 at 11:02:10

You are a better man than me. I can't stand much more than 6 or 7 on the treadmill!

From Lyman on Thu, Oct 18, 2007 at 11:16:41

Running on the treadmill yesterday was not by choice. We had some real ugly weather here yesterday.

Are you planning on a marathon before end of year? Given your current fitness level you are definetly ready to break the 3:20 mark for Boston. Unfortunetly Chicago was such a mess. But given your time in 90 degree heat and heavy humidity you should be able to qualify for Boston no problem.

I may due the Phoenix Rock n Roll marathon in January but I still feel I am not in 3:20 shape yet. So I'll probably shoot for a 3:30 to 3:40.

Good luck with the recovery!

From Mark on Fri, Oct 19, 2007 at 10:34:10

I'm going to try again in Dec. at Jacksonville, FL. Hopefully the weather should be better (about 95% chance of it being better). It's a flat course and a much smaller crowd. I'll have enough time to recover and get in a full month of training before a taper.

With your 3:26 last year you should stand a good chance to break 3:20 in Phoenix.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.0010.7510.75

Thursday runs up City  Creek Canyon have become my rave runs.  Started today from the gym (Planet Fitness 300 S State SLC) and run through Memory Grove, up City Creek Canyon, to the top of the  Water Treatment Center and back managed a solid pace throughout the run.

Got my new shoes yesterday and my knees thanked me for it.  I could really let go on the down hill without my knees complaining.

1:19:00 - 7:21 pace

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.750.000.000.000.007.75

Easy run up City Creek Canyon.  Didn't have anything for breakfast or lunch prior to the run (too busy).  Really affected my energy level.  I'm not planning to run tomorrow so I should have fresh legs for my long run on Sunday.  Next week I plan to drop the mileage by about a third.  After 3 weeks of pushing myself in both speed and total miles I figure its time to do some recovering and absorb the gains attained.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.007.800.000.007.80

Ran what felt like easy to moderate effort run on David Blvd. in Bountiful but ended up being a little quicker marathon pace run for me.  PM run.

7:26 pace

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0014.120.000.0014.12

Ideally you shouldn't be running a marathon pace for 14 miles when you are in the base building phase of your training cycle.  But it sure did feel good to let loose a little and push the pace.  I managed a sub 7:00 mile the last mile, which felt really good...once I caught my breath.

total time: 1:47:32

average pace: 7:37

Run from the gym (Planet Fitness) to Liberty Park, multiple laps - I loose count and have to rely on my Garmin, and back to the gym.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

I was a little more sore and tired than anticipated from yesterday's MP 14 miler.  Right achilles just a little sore along with the left knee.

Took it very easy today with a slow jog up City Creek Canyon with Jeff and Doug.  Will keep mileage low this week and use this as a recovery week before I jump into the next training cycle.

Comments
From Michael on Tue, Oct 23, 2007 at 16:12:50

I ran City Creek too today, sure was a nice fall day to run - good temps and fall colors

From Lyman on Wed, Oct 24, 2007 at 10:29:03

I think we crossed paths. I was on the way down with three other people when you stopped us just short of the 1 mile marker to ask how far the road went before it ended. It was a beautiful day. It sounds like you really enjoyed the run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.410.000.000.750.009.16

Today was one of those runs that you don't go out with the plan of running so far or running hard but end doing so anyway.  I hope I don't pay for this mistake on my long run. I wanted to get some strindes in (8 x 150approx) and told my self to run well within my ability.  I found that by the end of the run I had gone two miles further than the original plan and pushed much harder.  A rookie mistake.  I really need to stick to the game plan.

Otherwise it was a nice run in Liberty Park. 

Comments
From jtshad on Wed, Oct 24, 2007 at 16:32:18

Sounds like a good running day. If you aren't training specifically for anything right now, I wouldn't worry about today messing you up...revel in the great performance and adjust the rest of your week accordingly.

Keep up the strong running.

From Lyman on Wed, Oct 24, 2007 at 17:14:32

Thanks for the advice. I'm tentively planning on doing the PF Chang Rock n Roll Marathon in Phoenix on Jan 13th. I've been trying to gear everything to a successful weekly long run.

It's pretty cool to see that your first marathon was in 2005 and you've already won a marathon and clocked some excellent times. Given your "gift" a 2:30 should be easily attained.

I've been following your training just to get an idea where I need to be before hitting a sub 3:00.

Thanks for your comments.

From jtshad on Wed, Oct 24, 2007 at 17:29:24

Thanks for the kind words.

I am also considering PF Chang's (we have friends who live in Fountain Hills whom we could visit as well).

Let's keep in touch...any lessons learned that I have are yours! Particular lessons that I learned and applied since my first marathon include:

Overall, I am really happy with my first marathon result. Lessons I learned from this race include:

1) Hydrate at ever stop to help avoid cramps (I did this pretty well but maybe take more next time).

2) More carbs during the race (I did the fruit snacks after about the half way point, but more intake like GU might have prolonged the onset of my fatigue).

3) Start out a little slower. I was on par for what I thought I could do, but need to start out about 15-25 seconds slower per mile to have a better second half. I was expecting a 5-10 minute slower second half split, but not a 17 minute slide. This one is now more of an "ease into the first half" and then shoot for the goal pace in an educated fashion.

4) Find another racer at about your same pace and work together for the first 13-18 miles to improve results for both.

The biggest training improvement for me...increased mileage! And in those miles, (and this is no surprise) plan in hills, speedwork/tempo runs, long endurance runs. For Boston, I used the Runner's World 12 week "program" that focuses on getting your speed down FIRST, then working your endurance runs into the primary focus to build and fine tune this capability heading into the race. It actually only "prescribed" two workouts per week and then let you build in your miles at your schedule.

Good luck in your training!

From Cal on Thu, Oct 25, 2007 at 12:23:19

Jeff,

If you could summarize, how was your Marathon performance in 2005 vs. now and what was your avg. mileage in 2005 vs. now?

From jtshad on Thu, Oct 25, 2007 at 12:31:23

Here it is at a high level:

2005: ~1500 miles, 2 marathons (2:59, 2:54)

2006: 2200 miles, 3 marathons (2:49, 2:50, 2:46)

2007 (to date): 2300 miles, 3 marathons (2:41, 2:44, 2:32).

Major difference: This summer (July - Sept) averaged > 70 miles per week with a mix of easy, MP, steady state, LOTS of hills (up and down), some tempo and numberous long runs (longest beside races was 19 miles). More focused at races on hitting goal paces for differing distances (5K, 10K, HM and full). Right now I am "optimized" for the longer stuff as my 5K/10K is not quite a fast as I would like.

From Shauna on Thu, Oct 25, 2007 at 22:41:05

PF Chang's is a great race. I've run it twice and am doing it again in January, although I have a feeling I'll be far, far behind both of you! I'd like to qualify for Boston within the next year, though.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

Ran with Becky up City Creek Canyon.  It always good to run with a sub 3:00 marathoner.  She gave me some good advice to adjusting my training during the winter months.  Another perfect fall day.  Kept it easy. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

Easy miles up City Creek Canyon.  Got a chance to run a good portion of the uphill with Michael from FRB.  First FRB I've actually met in person, which was nice.

I pushed the down hill some, averaging 6:05 to 6:20 mile splits (noted- these are DOWNHILL splits) but did not over exert myself. 

This concludes the RECOVERY week.  Looking foward to the long run on the weekend (20 miler). 

Comments
From Michael on Fri, Oct 26, 2007 at 16:26:42

It was great to meet you and run with you. I havent ran into many bloggers either. Hope I didnt slow you down too much. My pace isnt very fast yet. City Creek is sure nice in the fall, I continued on about 1/2 mile mile past the water treatment plant. Hope you have a good 20 miler this weekend

From Lyman on Fri, Oct 26, 2007 at 16:32:53

Today's pace was just right for me. Hope to see you up the Canyon regularly. I really love this time of the year up in the Canyon. Have to enjoy the fall weather while it lasts...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.000.000.000.000.0017.00

I'm recording the long run as easy miles because of the pace. However, it was anything but easy.  I took an out an back route heading south on 400 East/Orchard Dr from 400 North in Salt Lake City.  The 8.5 miles out where relaxed and easy.  The wind was to my back and it was mostly down hill.  The turn around was a the Tesoro gas station on Beck St. in Salt Lake City.  The return was 8.5 miles of uphill with stiff winds which eventually drained my tank.  What was suppose to be a 20 miler ended up being a very tough 17 miler.  As I have read on many other blogs referring to bad long runs, this is a "use as experience" long run.  Still have a big training week ahead of me so I need to rest and recover as much as possible prior to my Monday run.

Time: 2:17:40

Pace: 8:06 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.800.000.000.000.007.80

Run from the gym to Liberty (3 loops) and back.  I purposefuly didn't watch my watch during the run so that I would run by feel and make it a true recovery run so I have no idea what my pace was but my legs feel much better now than it did before the run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.005.5011.00

Run from the gym to City Creeek Canyon, to the Bonneville Shoreline trail, up past the Water Treatment Plant and back.  Gorgeous day.  Pushed on the up and took it easy on the down.  Feel a little more beat up then usual.  I'll do an easy 8 tomorrow.

Total time 1:28

Pace: 8:00/mile

Comments
From jtshad on Tue, Oct 30, 2007 at 16:16:17

Great week of running so far! Keep it up.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.004.120.004.138.25

Ran tempo for 4 miles up City Creek Canyon.  First two miles with Becky, who is supposedly tappering for New York Marathon and the following two I just constantly tried to pass the runners in front of me.  The pace down was at a moderate effort.  Another beautiful fall day.  I'm sure going to miss these fall runs during winter. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.030.000.000.000.0010.03

AM - Ran easy to moderate effort (6.20).  Trying a two-a-day with running only for the first time.  Two-a-days where standard when I was training seriously for triathlons but it usually involved two different muscle groups.  Even biking one session and running another is very different than running both.

total time: 48:09

pace: 7:46

PM - Ran very easy 3.83.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.800.000.000.000.007.80

Easy pace run. Flat.  Hit this week goal of 60+ miles.  This morning I felt completely beat up from the previous days.  Amazing how a good run can change that.  Next week I'll be shooting to hit 63 to 65 miles but more importantly get a 20 miler in.  Tomorrow is a non-run day and I'll probably swim a couple of miles.

pace: 7:45

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.100.000.000.000.0012.10

Easy miles. From the gym to Liberty Park - 6 laps, and back.  Relaxed run.

total time 1:35

pace: 7:56

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.750.003.000.003.0010.75

Run up City Creek Canyon to the Water Treatment Plant and back.  I threw in some good pushes on the way up and on the way down.  Body seemed relaxed and ready to respond to the pushes.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.650.005.000.000.0010.65

Flat course out to Liberty Park from the gym. I felt a little tired from yesterday run and had to dig deeper than I usually do for a 10 miler.  Good run none the less.  Another perfect autumn day.

Average Pace: 7:45 mile

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.004.120.004.138.25

Run up City Creek Canyon from the gym to the 2 mile mark past the guard's gate.  The run up was easy to moderate and I maintained about a 6:50 pace all of the way down.  I could hear a couple of runners catching up to me on the way down so each time they where within earshot I sped up.  I hate being passed up even in my training runs.  As one of my running buddies always tells me I'm a "alpha" runner.  This is probably why when I run by myself I tend to hit the correct pace for that day and when I run with a group, specially a fast group, I will end up trying to stay in front of the pack and eventually over exert myself.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.750.000.000.000.005.75

Run up City Creek Canyon from gym.  Probably should categorize this in the marathon pace miles or tempo (for some portion).  Short run none the less.  Would have kept a slower pace had I been running alone but I paired up with a faster runner.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Tried to get the long run in on Saturday but family matters came first...so tried again Sunday.  After getting all my stuff ready (garmin, ipod, water, ect.) I head out and it starts raining almost immediately.  After five cold and wet miles I decide to try again on Monday since I have the day off.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

Finally! I got the long elusive 20 miler I needed.  About as uneventful as they come...which is a good thing.  No knee or achilles problems.  Wore my garmin but kept it in time of day mode during the run and ran just on feel.  What I thought was going to be a 8:30 min mile pace was faster.  I maintained a conversational pace the whole way and consciously would slow down if I thought that I was going too quick.  Very flat.  Happy with the results.  Lets see how the body recovers in the coming days.  I'm trying to ward off as much stiffness as possible and even walk and jog 1.5 miles after the run to loosen up and stretch.

Total time: 2:33:50

Av. Pace: 7:42

Comments
From Michael on Tue, Nov 13, 2007 at 09:32:42

Way to get a long run in at a great pace

From jtshad on Wed, Nov 14, 2007 at 10:00:07

Great run...way to get a jump on the mileage for the week!

From Mark on Wed, Nov 14, 2007 at 11:18:08

Way to go!

With this as your easy pace for 20 miles you should have no problem breaking 3:20. You'll probably do much better than that.

From Lyman on Thu, Nov 15, 2007 at 18:18:00

Mark - I have a way of falling apart around mile 22. I won't feel to confident about hitting a 3:20 until my 20 mile training runs are around 2:20. I want to get some fast finish (last 5 miles) long runs in and see if that gives me the kick to end a marathon without falling apart.

From Sasha Pachev on Thu, Nov 15, 2007 at 22:55:41

Lyman - the falling apart will eventually go away as you keep training consistently over the years. You cannot force-fix it with long runs, in fact pushing the long runs too hard before your body is ready can make it worse - I've had it happen to me. However, running the last 5 miles of a 20 mile run hard is a good idea.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Slow recovery run. Flat.

8:14 pace

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

I was palnnign a run after lunch but lunch did me in.  I had lunch with a client at Acme Burger, which has some fabulous burgers and appetizers, but soon after lunch I felt like someone had given me one heck of a punch to the gut.  Standing up straight was a challenge...so running seemed very unlikely and unconfortable.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.0011.0011.00

All better today.  Nice run on the Bonneville Shorline Trial.  A little colder than expected.  It looks like winter is slowly finding its way into Northern Utah.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.650.000.000.000.0010.65

Flat easy run.  From the gym to Liberty Park (5 loops) and back. 

Time: 1:24:08

Pace: 7:54

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Flat run.  More difficult than usual probably due to the wind that seemed to wick all the moisture from my body.  Knees hurt more than usual...sign of an impending storm.  Ranks around a 3 out of 10.  I was due a mediocre run.

 

Av pace: 8:03

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Bad news...It appears that I may have a stress facture on my right tibia.  Family doctor is pretty certain that that is the case.  Will be seeing a orthopedic doctor hopefully this week but I am hesitant to train much till I see the orthopedic doctor.  I'll probably do some time on the elyptical (?) trainer but avoid running for now.  THIS REALLY SUCKS!

Comments
From jtshad on Tue, Nov 20, 2007 at 12:26:29

Sorry to hear about the probably injury...it does suck. Take it easy and see what the doc says then take it from there.

Hang in there buddy.

From Cal on Tue, Nov 20, 2007 at 14:13:33

That really bites. Did this come on suddenly, or have you felt symptoms for a while?

From Lyman on Tue, Nov 20, 2007 at 18:43:55

Jeff - thanks for the support. I'm not looking foward to this but appears I haven't much of a choice.

Cal - I'm like most runners...just keep on running and it will go away. I've felt the pain in my lower tibia for about three weeks. Its about five inches from the top of my foot. I've run my best 20 miler in a long time with the pain so it wasn't excrutiating by any extent but it has been constant...and getting worse. We all say you have to listen to your body but as runners you get use to dealing with little aches and pains all the time so I just chalked it up as one of those nagging pains you just deal with.

From Michael on Wed, Nov 21, 2007 at 20:10:09

Hope for you that it isnt a stress fracture and those Boston plans arent delayed. Good luck in your running pursuits

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

These are cross-training miles and all my miles will be cross-training miles until the stress fracture is gone (hopefully no longer than a few weeks).  Trained on a elyptical trainer.  Once I got used to the initially akward movements it was O.K.  Managed to keep my heart rate up to my normal training zone.  No long runs for at least 4 weeks...I can just feel my fitness level slowly seeping away. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Elliptical trainer - cross training miles.  No more pain in the right tibia but still have to get x-rays done. I glad at least with this injury I can continue exercising and not loose all the aerobic benefit gained in the past few months.  I'm optimistic that I'll be running again before Christmas. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Elliptical trainer...cross-training miles.  Got in before the big game.  BYU WON!!! GO BIG BLUE!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Cross-training on the elliptical trainer.  I may have over done it.  Some pain where the stress facture is at.  Tomorrow I'll be seeing my doc at TOSH to have x-rays done and see the extent of the damage.  Trying to stay optimistic with the planof running again before Christmas.

Comments
From Mark on Mon, Nov 26, 2007 at 14:05:23

aaaarrrrrgh! So sorry to hear about this. Hopefully you'll have a speedy recovery. Good luck at the Dr. appointment.

From jtshad on Thu, Dec 06, 2007 at 11:45:11

How are you doing nowadays...haven't heard how you leg is doing? Hope all is well. Merry Christmas.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
315.543.0084.110.7547.26450.66
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