dedication, perseverance, self-discipline

September 2012

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJeffmc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2318.30
Adidas Adizero Lifetime Miles: 1364.30
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 790.15
Puma Faas 200 Lifetime Miles: 357.00
Puma Faas 250 Lifetime Miles: 460.60
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
248.1525.704.003.90281.75
Puma Faas 250 Miles: 64.25Altra Adam Miles: 142.25Adidas Adizero Miles: 23.00Saucony Kinvara Miles: 27.00Asics Gel Ohana Racer Miles: 10.00Asics Speedstar Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

I ran 16 miles this morning with a bunch of the guys in the running club.  I wantedto get the run finished fairly quickly so I took the initative to speed things up and I finished in 1:48:24.

Puma Faas 250 Miles: 16.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles today in 1:15:34.  The original plan was to run 11+ miles, but I still feel a little sore after the race on Friday evening and the semi long run the next morning.  My left ankle also started to act up about 7 miles into the run, so I slowed down the pace to about 7:45-50 for the last 3 miles.

Altra Adam Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.700.000.3012.50

I felt much better today compared to yesterday.  I ran with a couple guys on the club team, so the run was a little faster than normal.  I was also late meeting them, so I got in some fast running right at the beginning.  Later on in the run I ran 4 short sprints.  I felt awkward and uncoordinated running the sprints... not quite sure what to make of it.  Total time was 1:26:41 for about 12.5 miles.

Adidas Adizero Miles: 12.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.505.000.000.0015.50

I ran a 5 mile tempo this morning on a 2 mile section of trail that has markers every quarter.  The trail is rolling with a net downhill going out, and a net uphill coming back.  Today there was some headwind going out so it negated any benefit from the downhill, and didn't really help on the uphill sections.  My goal was to start out relatively relaxed at about 5:30 pace, progressively speeding up as I went.

Everything pretty much went according to plan as I had half mile splits of 2:44, 2:45 (5:29), 2:41, 2:45 (5:26), 2:46, 2:40 (5:26), 2:42, 2:41 (5:23), 2:37, 2:31 (5:08).  Total time was 26:52.  Overall I am happy with the tempo.  I was a little slower than I had planned on miles 3 and 4, but I ran mile 5 a fair amount faster than planned, so I was right about where I wanted to be.

Total of 12 miles for the run in 1:18:53.

In the afternoon I helped another student out with her research study and ended up running about 3.5 miles extra, all at 8:00 pace on the treadmill. 

Saucony Kinvara Miles: 15.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

I have been working on running early in the morning again, but today that did not happen.  I ended up running home from school (about 1.25 miles) and then running an additional 10 miles later on in about 1:19.  I felt somewhat sluggish today, which is not necessarily a bad thing considering that I have run more mileage this week and I ran a hard workout yesterday.

Altra Adam Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.3010.00

10 miles this morning in 1:16:50.  I ran 7 short sprints this morning of about 10 seconds each, running all out.  I had between 0.5 and 0.75 recovery between each one.

Altra Adam Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.255.000.000.0018.25

I ran over 18 miles this morning, giving me my longest run of the entire year so far.  I ran the first 14+ miles with Josh, another PhD student that I am in classes with.  He frequently gets over 100 miles per week during the summer, but he doesn't do much speed work so he is not as developed when it comes to doing faster stuff.  We kept the pace pretty brisk for most of the run, and while I am not sure exactly how far we went together there was a section where we may have gotten under 6:00 pace for a couple miles.  

At 1:36:00 we parted ways and I started a mini tempo for a few miles at the end of the run.  I will give myself 14 miles up to that point, but based on Josh's estimations it was probably a bit longer than that.  I ran 3 miles hard with splits of 5:40, 5:36, 5:30.  I was surprised at how hard that pace felt.  I was expecting to hit about that pace without even pushing, but I felt sluggish and I had to push harder than I wanted to.  Because of how I felt I backed off and coasted in the last mile instead of running it hard, although I did pick it up again for a couple minutes as I neared my apartment.

Total time of 2:00:28 for what I will call 18.25 miles.

Puma Faas 250 Miles: 18.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.3011.50

10 miles this morning in 1:15:38.  I ran an all out quarter this morning to gauge whether or not my speed has improved since moving to Ames.  I picked a quarter on the trail that had minimal elevation change (but it did have two curves that were pretty tight), running two strides before running the quarter.  Result was a 61.4, which is about 2 seconds faster than I was able to run before moving.  So, things are trending in the right direction.  Now I just need to get under 60 seconds again.

I ran home from school in the evening which gave me about a mile and a half extra.  After getting home I performed lunges with Shayon on my shoulders or in my arms as resistance.  In the past I would perform wall sits, but I felt that it was not translating to my running well as the exercise was isometric.  I figured that I would give lunges a try for the next while to see if I get better results.

Altra Adam Miles: 11.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.003.0012.50

I ran 11 miles this morning in 1:19:01. During the run I ran 6 x 1/2 mile with a quarter rest after the first two repeats, about a mile rest after the third, and then a quarter rest after the fouth and fifth repeats.

Splits were 2:24, 2:23, 2:27, 2:21, 2:26, 2:25.

To be honest I was not very happy with the split times as I had been hoping to run all of the repeats between 2:20 and about 2:23 and I was not even close to doing that.  I suspect that the lunges last night may have taken more out of me than I thought they would.  I just felt like I had no pop to my legs this morning and when I would get moving faster I would start going anaerobic even when I was only hitting quarters in 72ish.  73-74 on the other hand did not feel so bad.  I think that I may run this workout again in a few weeks to try and see if I am making any progress.

I ran home from school in the evening giving me another 1.5 miles. 

Altra Adam Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

I ran 10 miles this morning in 1:19:32.  The only thing that got me under 8:00 pace was a 7:30 last mile.  I just felt like I needed to run slow today.

PM: I ran home from school, giving me an extra mile and a half. 

Asics Gel Ohana Racer Miles: 10.00Altra Adam Miles: 1.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.506.000.000.0012.50

I have been tired and sore the last two days, so rather than running a difficult speed workout today I ran a longer tempo keeping the pace just slightly under 6:00 for most of the tempo.  I did have a short break of just over a minute two miles into the tempo as I ran off course briefly (on purpose), but otherwise the tempo was continuous.

The run started with a 9:00+ first mile, three miles total, followed by the tempo which was finished in 35:26 with splits of 6:06, 5:56, 5:59, 5:53, 5:49, 5:43.  I then ran 3 miles back to my apartment, followed by adding about a half mile after getting home.  Total time for 12.5 miles was 1:25:47 (1:21:44 at 12 miles).

After getting home I performed lunges with Shayon on my shoulders, and afterwards I performed jumps starting at 90 degrees, jumping up one step, going back to 90 and jumping up a second step before coming back down to the beginning and repeating the process over again.  These were also performed with Shayon on my shoulders (he weighs a little over 20 pounds). 

Asics Speedstar Miles: 12.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I ran 12 miles this morning in 1:30:02.  I kept the pace easy for most of the run, but in the second half of the run I did run a few strides just to get my leg turnover up.

Altra Adam Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.508.500.000.0020.00

I ran 20 miles this morning to finish off my first 80 mile week this year, while running my first 20 mile run of the year.  It felt good to be out for that long, and it also felt good to finally be running weekly mileage that is adequate for marathon training.

I slept in this morning, so I had to keep the pace brisk almost right from the start.  By the time I was about 4 miles into the run I was running pretty close to 6:00 pace.  I made it to 5.25 miles in 34:57, and 8.25 in 53:00.

1:18:00 into the run I started running 3:00 off 5:00 on, repeating this 5 times before running the last bit back home.  I am not sure what pace I was running (during the fast or slow sections), but all combined I think that I was still averaging low 6:00 pace (no worse than 6:15 and sometimes faster).  I ended up running the last 4.25 miles in 26:34.  The total time for the run was 2:05:16.

In the evening I performed lunges and jumps up stairs again with Shayon on my shoulders.  I felt better doing the strength exercises than I thought I would. 

Puma Faas 250 Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.500.000.0012.75

I ran 11.25 miles this morning in 1:21:40.  I ran a half mile fast catching up to another runner, and just as I caught up to him he turned right, while I had to turn left, so I wasn't able to talk to him at all.  I am not sore at all, but my legs still feel off after the long run on Saturday plus the lunges and jumps I performed Saturday evening.

I ran home from school in the evening to get in an extra 1.5 miles. 

Altra Adam Miles: 12.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

I didn't feel good today so I only ran 8 miles, followed by an extra mile and a half running home from school in the evening.

Altra Adam Miles: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.750.000.000.0032.75

I progressively ran more and more each day from Tuesday until Friday, making it to Friday with a weekly total of 55 miles.  I didn't feel great on Tuesday, but I felt a little better each day this week.  The workout I ran last Saturday was probably a little over ambitious considering it was my first 20 miler of the year, but I feel a little better now that have been running easy all week.

Puma Faas 250 Miles: 10.00Altra Adam Miles: 22.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

I felt horrible today.  I was planning on doing a long run, but I scrapped those plans and decided to run 15 miles instead.  During the run I scrapped those plans and decided on 12.5 miles, which I changed again, running 11.5 miles instead.  I stopped 3 times during the second half of the run to take breaks as I did not feel good.

Saucony Kinvara Miles: 11.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.750.004.000.0041.75

After how I felt at the end of last week I backed off a lot this week.  By Saturday I was feeling a lot better and I ended up running 10.5 miles with 4 x 1 mile repeats.

Adidas Adizero Miles: 10.50Altra Adam Miles: 31.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
248.1525.704.003.90281.75
Puma Faas 250 Miles: 64.25Altra Adam Miles: 142.25Adidas Adizero Miles: 23.00Saucony Kinvara Miles: 27.00Asics Gel Ohana Racer Miles: 10.00Asics Speedstar Miles: 12.50
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com