dedication, perseverance, self-discipline

April 2010

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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
276.6517.304.002.75300.70
Nike Free 5.0 Miles: 166.85New Balance 758 Miles: 114.50Asics Gel Ohana Racer Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Today I ran from work to the doctor's office where we had an appointment for Anita.  I will count that as 2.25 miles.  I then walked home with Kimia, and finished my run later on in the evening running 8 more miles.  Total time for 10.25 miles was 1:16:51.  My plantar fascia didn't really hurt at all during the run, but it didn't necessarily feel good either.

Nike Free 5.0 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

1:16:48 for 10.1 miles this morning.  I got out of the house late because I was massaging my plantar fascia, and then I had to run fast at the beginning of the run in order to make up the time.  So, any benefit that I got from the massage was negated by my running under 6:30 pace for the first 1.5 miles.  My foot felt decent during the first half of the run, but it started to act up a little later on.

New Balance 758 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.303.050.000.0020.35

I ran most of this workout easy, hitting the halfway mark in 1:12:53.  We ran the last 3+ miles faster (17:35), and hit the last quarter in 76 seconds.  Total time was 2:18:32.  My plantar fascia was still sore during the workout, but for today at least it felt better if I ran more on my forefoot, although I switched back and forth during the workout because I can't run exclusively on my forefoot without messing myself up.  My left calf near the achilles was actually pretty sore afterwards, but I am hoping that my plantar fascia will be better off for it.

Nike Free 5.0 Miles: 20.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Easy run.

New Balance 758 Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I ran in the evening.  Kept the mileage lower today because of my hips being out of alignment, and trying to fix everything there

Nike Free 5.0 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran in the evening again.  No problems, but as far as I can tell my hips are still off by a lot.

New Balance 758 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy run with Sasha in the morning.  Did some stuff to try and get my hips better aligned in the evening.

Nike Free 5.0 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

This morning I felt like I had been hit by a truck.  The exercises I did yesterday to align my hips left me really sore this morning, my plantar fascia was hurting a little more than it has the previous few days, and my calves and shins felt really painful as I have been running almost exclusively on my forefoot to minimize pain with the plantar fascia.  I only ran 5 miles in the evening because of it all.

New Balance 758 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.001.000.0015.30

I ran with Sasha and Steve this morning.  We kept the pace easy for the most part, but we did run 1 mile in 5:24 to test Sasha's sense of pace, and consistency while running blind.  The sense of pace was off, but the splits were fairly consistent.  Total of 15.3 miles in 1:51:XX.

Nike Free 5.0 Miles: 15.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.901.500.000.0010.40

I ran 1.5 miles fast during the second half of the run this morning.  We kept the pace slow enough, but sped up quite a bit during the last quarter.

New Balance 758 Miles: 10.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran alone in the evening today.  Total time for 10.1 miles was 1:09:44.  A faster pace than normal, but it didn't feel too hard.  My hips and legs are feeling much better now than they were last week.  I think that my back exercises are working to a certain degree.

Nike Free 5.0 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I ran with Sasha this morning and finished 10.1 miles in 1:19:XX.  I ran all but about 1.5 miles of this run heel striking as I wanted to give my calves a break, and my plantar fascia is feeling better, so I didn't feel the need to forefoot strike.

New Balance 758 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.203.000.000.0010.20

I ran with Sasha this morning.  We ran 2 x 1.5 miles in 8:32 and 8:19.  It didn't feel too hard.  Total time for the run was 1:14:43.

Nike Free 5.0 Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Well, today ended up being a major adventure that I would have rather not gone on, but I came out of things ok (although my wife can't say the same thing) so I have nothing to complain about.  Kimia started complaining of stomach pain during the night and couldn't sleep from about 2 am until morning.  She felt a little better after she threw up, but still couldn't sleep.  So, I skipped my run in the morning in order to take care of the baby so that Kimia could try to rest (although she still didn't sleep) figuring that I could get my run done in the evening when Kimia was feeling better.  Well, she didn't get better and I had to leave work early in order to take her to the hospital with the end result being that she needed gallbladder surgery.  

I ended up running 7 miles in just under 54:00 while she was in surgery.  In order to run and be done by the time Kimia was out of surgery I ended up dropping off the baby at Sasha's house and ran in jeans, a polo shirt, a dress watch, and sandals (albeit close-toed).  The sandals ended up leaving blisters on some of my toes, and my feet were slightly sore, but otherwise I was none the worse for wear after a less than conventional run wearing shoes that provide no more padding than five fingers do.

When Kimia got out of surgery she was totally out of it, but the surgery went well.  We will see how long her recovery ends up taking. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

I slept on a super uncomfortable reclining chair in the hospital last night after Kimia got out of surgery, and I was woken up a ton of times because I was the main person on baby duty during the night, and the nurses were coming in and out constantly.  So, needless to say I was tired this morning.  The surgeon came in and told us today that even though the surgery went well, Kimia's bilirubin levels were so high that they needed to keep her for another night in order to make sure that a gall stone did not get stuck in the common bile duct.  As it was, Kimia's eyes were really jaundiced, and there was even a yellowish tint to her skin.  She could not hold any food down, and could barely move.  So, what is normally an outpatient procedure has already turned into a one night stay, with another night going on the books tonight.  Fun fun, another night sleeping in the hospital.

Anyhow, I was able to get a friend to come over and watch Kimia and the baby while I went out on a run.  I only ran 12 miles because of the lack of sleep and the stress from everything, and I was glad that I cut the run short today.  My feet were also still a little sore from yesterday's run sans normal shoes.  I finished 12 miles in 1:20:21, running a 1.5 mile stretch in 8:35 (about 5:44 pace) and then a 2.25 mile stretch in 12:46 (about 5:40 pace) both during the second half of my run.  After my run was finished I found out that one of the blisters from yesterday has turned into a nasty looking blood blister.  I am glad that it doesn't hurt, because it looks like it should.

Nike Free 5.0 Miles: 12.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Good news today, Kimia's bilirubin levels have dropped significantly, meaning that there is no obstruction in the common bile duct, so they are letting us go home.  Kimia is also able to finally eat solid foods without throwing up, so that is a plus.  She still is not feeling so hot, and can't move around very well, but that is to be expected after surgery.  All in all we are just glad that she is doing well, and that we get to go home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.701.250.000.2513.20

Most of the run today was easy, but Sasha and I did run 1.5 miles fast in 8:18, hitting the last quarter in 72.  Total time for 13.2 miles was 1:43:55.

New Balance 758 Miles: 13.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

I ran alone this evening, running 12.1 miles in 1:27:02.  I was under 7:00 pace at 7.5 miles, but I purposely slowed down over the last 4.5 miles.

Nike Free 5.0 Miles: 12.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.001.750.0010.10

Slow run today.  I finished 10.1 miles in 1:19:XX despite running a 1000 in 3:20, an 800 in 2:33 (78, 75), and another 1000 in 3:16 (41, 80, 75) during the course of the run.

New Balance 758 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

I ran in the snow this morning... I hate Utah weather.  Snow on the 22nd of April, when maybe 36 hours earlier it was almost 80 degrees outside.  The first 1.5 miles of today's run were the most miserable 1.5 miles that I have run since the weather started to get cold last fall.  The wind was in my face, and the snow was soaking through the zipper of my coat, soaking my shirt underneath.  The snow hitting my face made my face burn, and I couldn't look up, because if I did the snow got in my eyes.  Like I said, I hate Utah weather.  Anyhow, 1:15:38 for 10.1 miles.

 PM:  5 miles in the evening in 35:56.  I threw in some hill sprints as I came back up the hill towards my house. 

Asics Gel Ohana Racer Miles: 5.00Nike Free 5.0 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles this morning with Sasha.  Kept the run fairly slow.

New Balance 758 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.405.001.000.0020.40

Sasha and I ran a total of 20.4 miles this morning in 2:24:32.  We kept most of the run slow, but we did run a 4 mile tempo a little over 2.5 miles into the run.  The goal was to run the first 3 miles at 5:30 pace, and then to speed up the last mile.  We ended up hitting the 3 mile mark in 16:29, and followed that up with a final mile in which we hit the first 1200 in 4:00 and then sped up the last quarter.  Sasha ended up with a 79 last quarter, while I ended up with a 72.  Total time for 4 miles was 21:41 for me, 21:48 for Sasha.  Later on we ran 2 more miles fast, running the first in 5:38, and the second in 5:28 after a 400m recovery between repeats.  The last fast mile was faster than it was supposed to be as I got excited due to seeing a few people on bikes that I wanted to run down while passing some BYU guys running in the opposite direction.

Nike Free 5.0 Miles: 20.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.202.000.000.0015.20

I ran with Sasha this morning.  We ran out to the lake, and then ran 1.5 miles in 8:16 on the way back.  We finished 13.2 miles at Sasha's house, after which I ran 2 more miles alone, running a half mile in 3:00 at the end of the run.  Total time was 1:52:41 for 15.2 miles.

New Balance 758 Miles: 15.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.002.5015.10

I ran 10.1 miles with Sasha this morning, finishing in 1:12:50.  We ran 10 quarter repeats on the trail with uneven rest between repeats ranging from 200m to over half a mile as we were just picking the best spots on the trail to run them.  Splits were 77, 74, 74, 73 (high), 72, 69 (high), 75 (high), 75, 73, 71 (high).  The goal was to practice running at 5:00 pace without stressing the body too much, and to practice running relaxed.  Some of the repeats were a little fast, but for the most part I feel that we did a good job of staying relaxed and hitting a good pace.

PM:  5 miles in 40:15.  My right calf is feeling a little tight and sore.  I used to feel this all the time in my left calf, but never in the right.  I am hoping that this means the back exercises I am doing are actually helping my back to realign itself.

Asics Gel Ohana Racer Miles: 5.00Nike Free 5.0 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

kept it easy today.  I ran the first 1.75 miles with the baby, and then ran the rest alone.  1:18:00 for the run.

New Balance 758 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.500.000.0010.00

I ran 2 x 1200 in the middle of the run in 3:59, 3:58.  The first repeat was at a very uneven pace, while the second was dead even.  Total time for the run was 1:12:52

Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.250.0010.10

I ran easy today, but I did throw in a quarter in 1:17 to simulate pace for the race tomorrow.  Total time for the run was 1:19:42.

Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.6517.304.002.75300.70
Nike Free 5.0 Miles: 166.85New Balance 758 Miles: 114.50Asics Gel Ohana Racer Miles: 10.00
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