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Week starting Mar 14, 2010

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Location:

Dallas,TX,USA

Member Since:

Feb 21, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 19:03 - Race 4 Recovery (2009)

10k - 42:23 - SLCTC Winter Series (2010)

10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)

1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)

Marathon - 2:54:47 - Top of Utah (2011)

Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)

R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014)

Short-Term Running Goals:

Get back in decent running form. Maybe enter a road race in 2017?

Long-Term Running Goals:

Run a 5k under 18:00

Personal:

Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon.  I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out.  Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Griffin Lifetime Miles: 770.29
Salomon Synapse Lifetime Miles: 108.75
Saucony Kinvara 6 Lifetime Miles: 194.25
Brown Crocs Lifetime Miles: 64.00
Bike Miles 2016 Lifetime Miles: 1074.50
TNF Hyper Track Guide #2 Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.310.009.750.0051.06
Saucony Guide Red Miles: 21.84Saucony Fast Twitch Miles: 7.00Saucony Guide Blue Miles: 22.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.060.000.000.009.06

AM  1:08:04

Ran the Old Ranch Rd. loop by my work.  My legs felt really bouncy from having the day off yesterday, so I was rocking Pretty good thru the hills in the first section.  I ran into JP at mile 5.25 and ran a 9:00 mile with him just to chat it up.  I left him at 6.25 and turned it up again until the end.  Did 2 sets of Carioca, Butt-kicks, and High-knees after I was done running.  Av.g 7:31 per mile. 

Saucony Guide Red Miles: 9.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

AM   Total run time 53:06

Did a cut down run at the gym.  Thanks to daylight savings, my 7am runs have gone from 25 degrees and sunny to 10 degrees and dark, so the track sounded more fun today.

Did a mile warm-up and saw a friend, so talked for a little bit, then it was time to get serious.  Did 2 x 1 mile with 3:00 recovery(splits were 6:26 & 6:19), then 2 x .50 with 1:30 recovery(splits were 3:00 & 3:02), then did 4 x .25 with 1:00 recovery(splits were 86, 87, 85, & 84).  I ran a 7:02 mile to cool down, which was a lot faster than it should be for a cool down, but I was feeling good, and pressed for time.

I ran in my racing flats today, and discovered that I feel more stable in these than my tangents, and so I think my mystery is solved.  The toe box on my Tangents are narrower than my regular trainers, which was making me feel off balance.  I feel more comfortable in my flats than my Tangeents, even thought the tow box is the same size, which seems wierd, but the reasoning is my flats are lower to the gournd, eliminating the higher center of gravity produced by the Tangents.  So even though my Tangents are only 2 oz. heavier (9.4 vs. 7.6 for flats) all that weight is cut from eliminating cushoining which makes them higher off the ground.  I think I'm gonna ditch the Tangents.

PM

Did some core along with 4 x 10 dips, and 2 x 10 squats, lunge squats, good mornings, and running pose.


Saucony Fast Twitch Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

AM  47:15

Ran my loop thru the hood across the street.  I felt a little beat up today, which I think is from not recovering correctly after my track workout yesterday.  I only ate a banana in the hour after my run.  Then I posted my bike on craigslist this morning which cut into my stretch time, so I felt pretty stiff starting out, but over all a good easy day run.  I then did some planks and side planks, bird dog pose, and 1 x 10 single leg squats right after my run.  Avg. 7:22 per mile. 

Saucony Guide Red Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.680.005.500.008.18

AM  Total run time 1:04:24

Did a 5 mile tempo thru the neighborhood across the street.  I felt pretty sluggish during my warm-up, so decided to run off of how I felt instead of matching half-marathon pace.  There's also 2 decent climbs of about 100ft each during the course, which definitely slowed me down.  Did a 1.34 mile warm-up, then 5- mile tempo with 5 minute rest afterward (splits were 6:53, 7:03, 6:47, 6:52, and 6:44 for a 6:52 avg.).  I then did 4 x 200 meters with 45 second recovery between sets (splits were 42, 41, 41, 39).  Ran 1.04 to cool down.

Saucony Guide Blue Miles: 8.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.250.006.38

AM  46:15

Ran the loop across the street.  I felt kind of sluggish again, probably because I haven't been sleeping well, but after the first few miles things picked up.  I picked up the pace to just over 6:00 per mile for the last 400 meters.  Did some core along with 30 push-ups and 2 x :20 of chair pose.  Avg. 7:15 per mile.

Saucony Guide Red Miles: 6.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.000.000.0014.04

AM  1:45:55

Did a nice long run today.  I looped thru town for 5 miles, and then did an out and back to Home Depot along the frontage roads.  I was trying to keep things relaxed and just cruise.  There's a big hill for 1.5 miles when the course first heads out of town, so the last 1.5 of the run on the way back is uphill.  This is pretty brutal, but I was able to keep good form, so it didn't too bad.  I was was a little sore at the end of my run, but felt like I could have kept going, so I think I'm definitely strong enough to run the half at a decent pace.  Now I just need to bump up the speed training over the next 3 weeks.  Avg. 7:32 per mile.

Saucony Guide Blue Miles: 14.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just chillin today.  Looking at condos to buy....we'll see.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.310.009.750.0051.06
Saucony Guide Red Miles: 21.84Saucony Fast Twitch Miles: 7.00Saucony Guide Blue Miles: 22.22
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