dedication, perseverance, self-discipline

March 28, 2024

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.009.001.000.0020.00

I ran another treadmill long run today.  This is the third time that I have done this over the last 3 months, because it allows me to run fast in temperatures under 80 degrees, whereas when I run outside I often have to deal with temperatures in the 90's, even when I run early in the morning.  I set the treadmill to a 1% grade during the tempo to simulate air resistance, and I turned a fan on me to simulate a little air movement just like last time.

I started with a warm-up of 9 miles, starting off slow, then slowly speeding up, and running the last mile at 9.6mph before starting the tempo (57:48 for the first 8.5 miles, for an average of 6:48/mile).

I ran the tempo in a similar manner to how I ran it the last time, starting at 11.3mph (5:18 pace) for the first 5 miles.  However, this time I did not increase the pace to 11.4 mph after 5 miles, waiting to speed up until I hit the 7 mile mark.  At 7 miles I sped up to 11.4 mph, and at 8 miles I increased the pace to 11.5 mph.  After 9 miles I slowly increased the pace over the last mile, finishing at 12.6 mph, with a closing mile of 4:56-4:58 (didn't see the exact time, but it was somewhere in that range).  5 mile splits were 26:32 and 26:02 (52:34 for 10 miles).  I was much happier with this 10 mile tempo than I was the last time I did this.  Last time I struggled to maintain pace, whereas this time I felt smooth, relaxed and controlled.  To be honest, 5:18 pace felt easy.  I was also happy with my HR, because I have felt lately like my cardiovascular fitness has been improving, and my HR stayed around 169-171 for most of the time I was running at 5:18 pace (in the past it has been just a little higher than that at that pace).

So, this workout was by and large a validation for me that my fitness is where I want it to be (at least it is trending in the right direction).  Seeing that I did this at the end of a 100+ mile week feels good too.  I still felt strong at the end of this workout, and I even ran my 1 mile cool down at 6:40 pace because I wanted to get the run over with, and my legs did not feel hammered.  Total time for 20 miles was 2:00:20 (6:01 pace).  At the end of the workout it was 72 degrees with 52% humidity in the lab.

Saucony Kinvara Miles: 20.00
Comments
From Paul on Mon, Sep 05, 2011 at 13:01:18 from 24.10.141.104

Good idea to run a bit on the treadmill. Seems like it's difficult to get a meaningful workout in outdoors in Vegas.

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