| Location: Lehi,UT,USA Member Since: Jan 01, 2009 Gender: Male Goal Type: Other Running Accomplishments: Personal bests since 2009:
- 5K - 18:31 (Freedom Run, 2021)
- 10K - 38:52 (Dana Point, 2009)
- Half marathon - 1:25:54 (SLC, 2012)
- Marathon - 3:02:40 (St. George, 2009)
Short-Term Running Goals:
- Break 3:00 in a marathon
- Run at least 5 days a week
Long-Term Running Goals:
- Lifetime fitness
- Run the Boston Marathon
- Do an Ironman triathlon (someday)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.15 | 4.25 | 6.60 | 0.00 | 4.25 | 30.25 |
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| New Balance Miles: 6.00 | Asics Kahana 2 Miles: 24.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did an elliptical workout this morning. It was longer than usual (about 50 minutes). Pushed the pace and got heart rate around 145-160, which was the most important thing. I'm going to start tracking my weight since we now have a scale. When I remember, I'm going to weigh myself first thing in the morning. Today I was 184.0, but I was lower after I worked out (and ate breakfast). This will be interesting to observe. I hope to get down to about 175 by the time the half marathon comes around, but we'll see. Frankly, I'm amazed to be running as well as I am in spite of how heavy I am (relative to what I used to be).
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.75 | 4.25 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran for 46 minutes on the treadmill. Did a mile warmup, 4.25 miles (about 31 minutes) of tempo, and then .75 cooldown. I started out feeling stiff and had a hard time keeping 7 minute pace. But then I was able to throw in about a mile total of faster pace. My total for 4 miles was 27 minutes, which is 6:45 pace. My weight is the same as yesterday. It's interesting to see it fluctuate at different times of the day.
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| Asics Kahana 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 3.50 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles on the treadmill. I felt good, so I ran the middle miles at 7:30 pace. At the end, I wanted to run more but decided to hold back. My weight dropped a little. I'm sure it's just a normal fluctuation, but that's the lowest I've seen it since we've had the scale.
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| Asics Kahana 2 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 4.25 | 5.25 |
| Hill workout on the treadmill. I decided I want to run these faster than I have been, so I increased the pace to 8:00 per mile and decreased the level. And I figured I would increase the level over time. I started at level 4 for the first two miles, and it was too easy, so I gradually increased it to level 7. I think I can handle level 7 next week at that pace. So I'll probably do that and try to increase it from there over the next weeks. My shin bone has had a little pain in it that hasn't gone away for two weeks. I don't think it's a shin splint because it's in one specific spot. I don't remember banging it on anything, so I don't really know what it is. It could be some kind of stress fracture, but it seems like a strange location for that. I've fortunately not been prone to injuries, so I'm going to keep running on it and see how things go. 5K time trial on Saturday.
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| Asics Kahana 2 Miles: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Race: |
Steve's Personal Time Trial (3.1 Miles) 00:22:10 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.90 | 0.00 | 3.10 | 0.00 | 0.00 | 8.00 |
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My training plan called for a simulated (or real) 5K race. I wasn't ready for the real thing (and didn't want to pay an entry fee), so I ran my own time trial on the trail that goes along the TRAX railroad in Sandy. I went back and forth on a 1/2 mile stretch to avoid traffic (not ideal, but it worked and has slight hills). Below are my approximate splits for each 1/2 mile: 3:15 3:25 3:40 3:40 3:40 3:20 1:00 (.1 mile) I felt really good on the warmup and ran decent the first mile. The second mile was quite slow. The last mile started about the same, but I was able to pick it up the last part to average 7:00 pace. I'm not too happy with this performance. I was hoping to run faster. Rather than making excuses, I'll just say I know I can run faster. This just gives me a baseline and a motivation to continue increasing the weekly mileage and to run outside more (especially now that the winter is slowly going away). On a positive note, my warmup and cooldown miles felt really good, and the miles passed quickly. This tells me I'm making progress. For the week, I broke the 30 mile barrier! And I'm feeling hungry to increase it.
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| Asics Kahana 2 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.15 | 4.25 | 6.60 | 0.00 | 4.25 | 30.25 |
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| New Balance Miles: 6.00 | Asics Kahana 2 Miles: 24.25 |
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