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Week starting Aug 06, 2006

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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
13.003.0014.500.005.5036.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.753.000.000.000.005.75

Kent, Kurt, Larry, and I went to the track this morning. Kevin ran some miles on his own then met us at the track as we were finishing up.

Larry and I did three 1-mile repeats while Kent and Kurt were doing 1/2-mile repeats. My legs were still a little sore from the long run on Saturday. I was trying to focus on form and mechanics more than on just speed. I felt strong and ran within myself, and my legs felt pretty good. My times for the mile repeats were 7:01, 6:59, and 6:39.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.750.001.500.002.507.75

After 1/2 mile warmup I ran the next three 1/2 mile sections at 7:53/mi, 7:10/mi, and 7:24/mi. I then met up with Kurt and Larry. Kurt headed home after running the hill on 2000 N for bio-related reasons. My legs felt pretty tired this morning. Larry and I ran a fairly easy pace, but it didn't really feel all that easy.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.005.000.003.0010.50

In the morning I ran the normal Wednesday hill run with Larry. We didn't push really hard but the hills are never easy.

At noon I ran the Lake View run. It was pretty warm. I averaged 8:08/mi for the 2.5 miles out and 7:29/mi back.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

My legs (muscles and joints) have seemed somewhat tired and sore this week. I haven't been getting enough sleep either. I decided to take today off to rest and recover a little.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

I chose to cross train this morning and go to morning basketball with my son Andrew. I had a lot of fun seeing old friends again and getting my workout in a different way. Unfortunately, Andrew landed on someone's foot after shooting a 3 pointer and sprained his ankle (he made the shot). He walked it off and continued playing for a while, but it was pretty sore by the time we got home.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.008.000.000.009.00

I would have really liked to have run the Provo River 1/2 marathon this morning. It was in one of my favorite places to run, and was a good distance for my training (and it turns out the weather was great), but my running budget didn't allow it this year.

Instead I decided to run repeats of 3 miles around the 1/2 mile loop (around the block) in front of my house. I warmed up for one lap and recovered one lap in between repeats. I planned to do at least 4 repeats, maybe 5. However, shortly into the 3rd repeat I felt serious blisters beginning to form on the balls of both feet. I kept going for a while, but decided to stop the damage after 2 miles into the 3rd repeat. I averaged 7:15/mi the first 3 miles, 7:41/mi the next 3 miles, and 7:33/mi the last 2 miles.

My goal today was to focus on form, not time. Each time I felt myself slowing or tiring I would refocus on running smoothly and efficiently. I was trying to get comfortable with how it would feel to run at my goal marathon pace for a long time.

I averaged just under 7:30/mi for the 8 miles I completed, and still felt pretty strong. I ran slightly faster than my target pace (7:38/mi), and the marathons have a lot of downhill where this course was level.

I'm a bit mystified by the blisters on the balls of my feet. I was running in the same Saucony Grid Tangent shoes I ran St. George in last year (I normally save them for races and ocassional speed work so they are not worn out yet), and was wearing similar socks. I normally put SportShield on most potential problem areas of my feet prior to long runs. I did this again this morning, but I think I missed the balls of my feet, probably because I haven't had any blister problems there for a long time. I also think maybe focusing on holding my form for such a long period of time may have had an impact. It increased my foot turnover rate and I think it affected my foot strike position slightly.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.003.0014.500.005.5036.00
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