What ever it takes!

Week starting Apr 25, 2010

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Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Elliptical Trainer 2017 Lifetime Miles: 107.00
Treadmill 2017 Lifetime Miles: 454.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.420.0020.800.0061.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.220.003.000.009.22

9 mile w/5x600's. avg 6.22 min/miles.  Ended up running 9.22 miles in 58:41.  Tried to stay at 6:30 pace for first 6 miles, did 5 600m strides at 5:27, 5:24, 5:21, 5:19, 5:16 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

5:05am Medium/Long run.  Suppose to be a 14 miler but I ran out of time and cut it to 13.  Started at 6:40 pace, slowly increased to 6:19.  Average 6:31.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.500.007.00

5:19am.  Recovery run w/speed.  Tried to keep HR under 140 for first 6 miles, I think 2 weeks at sea level has taken it's toll.  Average HR 145 at 6:40 pace, and then finished run with 6 x 100's 4:58, 4:55, 4:52, 4:49, 4:48, 4:46. pace.  Legs where a little shaky at that speed but I pushed through it.

Did a 1/2 hour of leg strength training and core exercises.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:00am.  Pure Recovery day, feel like I am finally starting to get over jetlag.  Legs are feeling good after my run.  Was going to run 8 miles but decided to cut it to 6 and take a 30min swim.  (always good on a recovery day)  6:24 average pace, ran last mile at 5:39 (just because I felt good).  Good 3/4mile swim.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.700.009.300.0010.00

According to my schedule today was a "10 mile tune up race" day.  Well I searched all over the internet and couldn't find a singe 10 mile race going on a 5:00am this morning so in regular fashion I hit the gym.  My plan was to just run a pretty fast 10 mile run at about 6:10 min/mil pace.  About 2 miles into it I decided it would be fun to do 3x5K's instead since I hadn't ran 5k strides in a while.  My first one was kind of slow since I didn't decide to run 5K's until 2 miles into it.  I did it in 21:30,  I took a 2 minute break and then ran my second one in 19:22.  Looking back through my Garmin logs the last time I did a 5K run was back in Dec. 21st of last year in 19:38 so not to shabby.  I decided to go all out on my last one and try for an 18:00.  My math was a little bit off and even at a 5:30 pace for the last mile I ended up at 18:12.  By far my fastest 5K time.

 Legs feel pretty good, hope I have the legs to do my last long run of the schedule tomorrow, 18 miles over SunCrest.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

SunCrest loop one more time.  Thought I was done with that loop for a while but Ryan wanted to try it out.  Perfect weather for it today, cool and misty not much wind.  Pace was a little bit slower overall than when I did it alone 7:10 instead of 7:05 overall, and we came down the back side a little slower to try and save the legs a little bit. But overall felt really good the whole run.  Officially start tapering now,  Ahhh!

 

http://connect.garmin.com/activity/32090901

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.420.0020.800.0061.22
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