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Week starting Jul 06, 2014

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Location:

Orem,UT,USA

Member Since:

Apr 03, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

HS/COLLEGE:
mile: 4:56, 2 mile: 10:21 (1978)
marathon: 2:52 (St. George 1982)
OLD MAN (20+ years later):
5K: 19:53 (Nestle/Art City Days 5K 2007)
10K: 39:55 (Spectrum 10K 2008)
half marathon: 1:26 (Hobble Creek 2008)
marathon: 3:07 (St. George 2007)

Short-Term Running Goals:

Get back to a BQ marathon time (currently 3:40).

Long-Term Running Goals:

Have fun running, keep fit, and fight middle age spread. Run consistently and injury free. Maintain a healthy balance between running and other life priorities. Encourage my ever-aging running buddies to keep running so we can continue to share runs on the trail instead of rocking chairs.

Personal:

Blessed to be married to Karen for 30 years. We have six children (4 daughters/2 sons) ages 16 to 30, and one wonderful granddaughter.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Altra Instinct 1.5 Lifetime Miles: 83.50
Altra Lone Peak 1.5 Lifetime Miles: 21.80
Saucony Guide 7 Blue 2 Lifetime Miles: 376.95
Saucony Fastwitch 6 Lifetime Miles: 200.05
Saucony Guide 7 Black 1 Lifetime Miles: 271.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
24.704.000.000.005.0033.70
Mizuno Wave Rider 15 Miles: 12.60Saucony Guide 6 II Miles: 21.10
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.604.000.000.000.006.60

warmup + 4 x 1 mile repeats + cool down = 6.6 miles @ 9:08/mi

Mile splits:  7:53, 7:48, 7:52, 7:56  (at THS track)

My goal was sub-8:00 so I was pleased...but it wasn't easy.

With the Utah Valley Marathon and Ragnar Relay Wasatch Back behind me my plan is now to try to get faster. I don't have a detailed plan, but my general strategy is to make hard runs harder, easier runs easier, and do more hill work.

Today was a hard run harder.

Mizuno Wave Rider 15 Miles: 6.60
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.700.000.000.002.005.70

5.7 miles @ 10:44/mi  2000 N hill / canal trail north

Yesterday was a hard day harder so today was supposed to be an easy day easier. I ran at an easy effort/pace, but running up the 2000 N hill is never really easy.

Saucony Guide 6 II Miles: 5.70
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:39/mi  Canal trail north - steady easy pace.

Mizuno Wave Rider 15 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.400.000.000.003.006.40

5.4 miles @ 10:19/mi
1 mile @ 12:03/mi

I ran the water tank hills (up in 18:04). I pushed pretty hard. As I got back down to the bottom of the first hill and back onto 800 E my right calf complained a little. I instantly stopped to walk and did a mental scan. I had definitely stepped up my training this week and realized I was probably on the edge so I walked 1/4 mile or so then jogged in the last mile.

Saucony Guide 6 II Miles: 6.40
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

I decided my calves needed a rest so I skipped running this morning and went to the temple instead. A good choice.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

9 miles or so at easy to moderate pace in 75-80 degree heat after hiking 4+ miles at Big Springs with my family. The hike was very enjoyable. We took a couple of hours and enjoyed the beautiful outdoors. My family then dropped me at Vivian Park and I ran home from there. It was early afternoon and pretty hot. I stopped at the water fountain at Timpanogos Park then walked up to the restroom. I sat at a shady table to fix my sock and ended up sitting there for a while watching squirrels, butterflies, and a hang glider briefly, and cooling off. That was nice. In contrast to the last 3 miles home from the canyon in the heat with little shade and some uphill mixed in. No regrets. It was still an enjoyable run and a good workout.

Saucony Guide 6 II Miles: 9.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
24.704.000.000.005.0033.70
Mizuno Wave Rider 15 Miles: 12.60Saucony Guide 6 II Miles: 21.10
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