PV = nRT

shamrock shuffle

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesScott Ensign's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012
15% off for Fast Running Blog members at St. George Running Center!

Location:

Providence,UT,

Member Since:

Apr 18, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


no heart attack yet

 

 

Short-Term Running Goals:

turn 50 and have a colonoscopy done


Long-Term Running Goals:

avoid open heart surgery

Personal:

I am a 50 year old biochemistry professor at Utah State University in Logan.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Precision 9 Lifetime Miles: 255.80
Saucony Triumph 5 Lifetime Miles: 97.70
Vibram Five Finger Sprints Lifetime Miles: 242.26
Wave Rider 11 Lifetime Miles: 342.95
Mizuno Wave Ronin Lifetime Miles: 183.31
Brooks T5 Lifetime Miles: 107.40
NB 790 Pair 3 Lifetime Miles: 244.65
Hoka Bondi B Lifetime Miles: 758.08
Hyperspeed 3 Pair 3 Lifetime Miles: 74.03
Nike Free Plus Yellow Lifetime Miles: 70.60
Kinvara 2 Lifetime Miles: 53.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.7013.1023.605.50213.90
NB 790 Miles: 8.50Asics Gel Hyperspeed Miles: 35.10Vibram Five Finger Sprints Miles: 6.70NB 1062 Pair 1 Miles: 17.10Nike Free Miles: 39.50Asics Speedstar Miles: 12.00Saucony Triumph 5 Miles: 22.90Brooks T4 Miles: 3.10Mizuno Precision 9 Miles: 25.90NB 790 Pair 2 Miles: 7.00Mizuno Wave Ronin Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

prov millville loop about 7:45 pace

NB 790 Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

  intervals BF canyon

1.6 miles 8:19

4 x 1 mile 6:00, 6:09, 5:57, 6:08

1.6 miles 7:50

Asics Gel Hyperspeed Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

6.7 FF 7:38

Vibram Five Finger Sprints Miles: 6.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.256.25

9 x 400 on track 79, 79, 79, 80, 80, 81, 73, 74, 79 seconds.

my left lower calf is acting up again, started hurting before the run, now it is worse. I will have to take a day off and assess. the only real impetus to achieving ones goals in this sport is injury. very frustrating. I know I push the envelope on my calves in the minimal shoes, but if I use heavy trainers then it is the stress fracture/shin splint/tendonitis problem. I will water run tomorrow and retire the five fingers, hyperspeeds and 790s for awhile and go back to the wave riders. I think I will try the nike free also- it supposedly gives the foot movement but also has a heel and cushioning for the calf. we will see.


Asics Gel Hyperspeed Miles: 6.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

60 minutes water running

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.0013.15

went back to my heaviest cushioned shoe the dreaded NB 1062  to protect my strained calf. it seems to have worked as I didn't have any problems, aside from hating the heavy rigid shoes. 9.1 miles.

then I switched into my new nike frees for another 4 miles. don't really know what to say about them. the five fingers and 790s are a much more natural running shoe, but the free has more cushioning. I will leave it in the rotation before passing judgment. important thing now is to protect the calves next week. I may incorporate one day of water running per week to help things out and maybe also do more cross training as I can't seem to break over 50 miles a week right now on the pavement without getting in trouble.

13.15 total miles 7:35 average.


NB 1062 Pair 1 Miles: 9.10Nike Free Miles: 4.05
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

prov millville loop in my new nike frees. I forgot to wear my calf supports, my other calf (right one) was giving me a twinge of pain, I rolled it hard with the stick and stretched it heavily after the run and iced it.

After carefully examining the nike free I have decided it is basically just a running shoe with some horizontal and vertical grooves carved in the bottom to make it more flexible. I figure I could take any pair of shoes and do the same thing with a circular saw by notching out the bottom. When I get bored I will take an old pair of cushioned trainers and try this out.

 

8.5 miles 7:35 pace


Nike Free Miles: 8.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

4 x 1 mile intervals on a 1 mile course I mapped out on east bench by lundstrom park. really tough workout, my legs were just dead, no zip at all. don't know why. ran as hard as I could and managed 5:59, 5:53, 6:09 and 5:57. I will call them threshold miles but they felt like VO2max.

Asics Speedstar Miles: 8.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

thought I ran 10 miles USU to north logan on this route but my watch said 1:10:36 when I got back, and I couldn't have been running 7 minute miles. So maybe I inadvertently short cut the sunset drive loop on the out and/or back? that would only knock 0.242 miles off though if I missed it both ways. So I guess I was just running faster than I thought? I'll call it 9.75 miles 7:14 pace. weird.

Saucony Triumph 5 Miles: 9.75
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

water running 51 boring minutes. fingers still numb.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy four with some strides

Asics Speedstar Miles: 4.00
Add Comment
Race: shamrock shuffle (3.1 Miles) 00:18:35, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.003.100.0013.50

shamrock shuffle in Smithfield (course here), another 5K tune up. Paul wrote a nice description of the race and course, if you are interested refer to his report with the details. The initial uphill actually didn't feel that bad as i took it really easy, hitting the top at a maybe 6:30 pace. then I let it rip over the downhill, then struggled a bit on the last mile gradual uphill back to Skyview.  Didn't bother to keep track of splits. 18:35 overall, that is three seconds faster than freeze your buns 5K on a tougher course. good enough for now anyway. very well put on race, cache sun and snow do a great job. I am running all their races this year.

ran a cooldown with Paul and Dave just in time for the big storm out of the north. I didn't complain too much at the time but i felt like crap. very cold and my right calf hurt.

Dropped Dave at skyview and tortured myself with another 1.5 in the storm to get to 13.5. wanted 14-15 but wasn't in the mood.

Dave taught me how to program my garmin to take automatic mile splits. I thought I had to do it manually. I guess I should read the manual sometime. maybe I can find out how to get the little running buddy to work if I play enough with this thing.


Brooks T4 Miles: 3.10Mizuno Precision 9 Miles: 10.40
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles Prov Millville 7:30. wrestling with calf problems. considering a break in the action.

 

Nike Free Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

some one mile intervals on the island. calves giving me some grief. not a great performance, I can't seem to consistently maintain or break through six minute pace on these workouts. could be lack of confidence from my calf problems? I would like to do more 400-800 speedwork but am worried about aggravating things on the track. maybe I should just take it easy for 10 days and then do my best at Riverton on fresh legs? 6:19, 5:57, 6:00, 6:09

Mizuno Precision 9 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

renegade sports to home via planet walk, south Logan and river heights. 370 foot elevation gain. 7:49 pace. 

NB 1062 Pair 1 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.256.75

9 x 400 on the track with 200 recoveries. 75, 81, 80, 78, 81, 81, 80, 79, 80 seconds. 

Asics Gel Hyperspeed Miles: 6.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

spinner bike 15 minutes. elliptical 20 minutes. then got bored and quit.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.0013.15

farmington to woods cross via legacy trail 7:25 pace

Saucony Triumph 5 Miles: 13.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

USU north logan 7:21 average

Nike Free Miles: 9.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

4 x 1 mile, miles 22-23 of tou course. uphill and into the wind x 2, downhill with the wind x 2. 6:15, 5:51, 6:15, 6:00

NB 790 Pair 2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

6.7 miles 49:15

Nike Free Miles: 6.70
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

8 x 200 on track 35-41 seconds

Asics Gel Hyperspeed Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy

Nike Free Miles: 2.00
Add Comment
Race: Riverton half marathon (13.1 Miles) 01:26:37, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

I have a good friend/old mission buddy who lives in Riverton so I came down to run this with him. I have to treat him well so he will throw me enough FF miles to get us to Tromsø Norway next June for the midnight sun marathon. That is our plan anyway. 

This was a fun race, very well executed, I like the local flavor of runs like this, well organized, nice people, great atmosphere, though a little too much traffic in a few places. I found the course (I mapped it here, accurately I think) to be very challenging- lots of turns, and some really nasty hills. The hills came as very steep downgrades or upgrades, some on paved switchbacks, so I couldn't really take advantage of the downhills to offset the losses I had on the uphills. There was also a constant 7-10 mph wind out of the north and I got too strung out from others to do any drafting. There was also a tough section on the Jordan river parkway were they were doing construction where we had to run about 0.4 miles on ungraded soft gravel. Running on the parkway was nice though.

Now that I know how to get mile splits off my garmin I can see how I did:

6:21, 6:26, 6:08, 6:44, 6:33, 6:36, 6:48, 6:44, 6:54, 7:15, 6:57, 6:26 for 13 miles. And that is the distance my garmin called the race. There were so many turns it may have gotten confused, but I am guessing the course was 0.05-0.1 miles short. Anyway I obviously crashed a bit toward the end but recovered for the last mile.

Managed to win the over 40, was hoping to run a little faster than this but first race on a tough course, I will take it.

Drove back to Logan and did a big chem demo for my twins birthday party. Now I am quite wiped out. I'm not getting any younger.




Mizuno Wave Ronin Miles: 13.10
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

prov millville loop 8.5 miles 7:49 pace

Mizuno Precision 9 Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.004.500.009.10

I am thinking I am pushing too hard right after a half marathon? but I foolishly attempted intervals anyway. was planning 1200s on the track. ran one, then Neal showed up and I thought we were going to keep doing 1200s but he went 1600. So I did 3 1600s and then one 1200. But i had a really hard time and was totally wiped out. the strong wind didnt help. I never thought much about half marathon recovery but it probably isn't a bad idea? I may need to take tomorrow off or do the pool or something to recover

1 x 1200 4:23
3 x 1600 6:04, 6:04, 6:10
1 x 1200 4:32


Asics Gel Hyperspeed Miles: 9.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

water running 47.5 minutes to take the load off my legs for a day. freezing. boring. I hate water running.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.7013.1023.605.50213.90
NB 790 Miles: 8.50Asics Gel Hyperspeed Miles: 35.10Vibram Five Finger Sprints Miles: 6.70NB 1062 Pair 1 Miles: 17.10Nike Free Miles: 39.50Asics Speedstar Miles: 12.00Saucony Triumph 5 Miles: 22.90Brooks T4 Miles: 3.10Mizuno Precision 9 Miles: 25.90NB 790 Pair 2 Miles: 7.00Mizuno Wave Ronin Miles: 13.10
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: