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Week starting Dec 20, 2009

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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
27.500.0013.500.000.0041.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

TM run as I watched football.  Easy recovery run. Started a around a 9:20 pace, slowly sped up and did the last mile at 7:41. 

Back to the kitchen to continue baking... 

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

TM run.  AIR QUALITY POOR. We are in need of a good strong storm to get sll the guck out of the air.

First 4 miles were tough, could not get into a rythm.  Got off the treadmill and rode the stationary bike for 20 minutes. Got back on the treadmill and immediately got into a rythm.

Ave pace: 8:28

Comments(6)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.007.500.000.0012.00

I had two objectives with today's run: (1) detox and (2) tempo.  By detox I refer to a "cleansing" run.  I've eaten so much junk these last three or four days I justed wanted to get it out of my system.  I know a hard run doesn't compensate for the poor diet but it makes me feel a little better about it. So today I only ate "healthy" with no sugars what so ever and followed that up with today's run.  Lets see if I can stick to the healthy diet through the rest of the holiday season.

TM run

Mile 1 & 2: warm up

Mile 3, 4, 5 (3 miles): 7:08 pace

Mile 5.5 (1/2 mile): 8:20 pace recovery

Mile 6.5, 7.5, 8.5, 9.5 (4 miles): 7:08 pace

Mile 10.5, 11.5, 12 (2.5 miles): cool down

It wasn't a "I think I'm going to puke" run but did push close to 10k pace.

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

4 miles TM and 30 min on the stationary bike.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.006.000.000.0012.00

TM run.  Didn't relay pay much attention to pace so I'm guessing around 6 miles at MP and the rest slower.  They had Band of Brothers marathon on the TV, best miniseries ever, so at least I was entertained.

Total Time: 1:38:54

Av Pace: 8:14

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
27.500.0013.500.000.0041.00
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