dedication, perseverance, self-discipline

September 2018

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Member Since:

Jan 01, 2008



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


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: 36.40
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: 373.50
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
Saucony Kinvara Miles: 5.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Total time of 40:14 for 5.77 miles according to the course tool (average pace of 6:58).

I haven't blogged at all since October (I think), but I figured that I would start blogging again every once in a while, even though I don't plan on blogging daily like I used to.

I only ran sporadically from late October of last year until late May of this year, but I finally got back on the horse and started running more consistently.  I started by running 20 minutes per day, 6 days per week (only 5 days the first week), pushing the running stroller (with a baby in it of course) an average of 4 days a week.  After maybe 8 weeks or so (can't remember exactly) I started slowly increasing the time I was running and now I am running 40 minutes per day, with only a couple exceptions where I have run longer.  Beginning in August I started running with the stroller less frequently (no more than once per week now) as school started and my wife and I stopped running at the same time.

During the past months I have time trialed 2 miles with Sasha pacing me, finishing in 11:22.  That time will serve as a starting point for me to build off of over the next year or so.  As my wife has gotten into shape for the first time (she never exercised consistently her entire life until May of this year at the age of 30) I have paced her to a 17:41 2 mile, with a 1 mile pr of 8:42 en route.  She is not competitive, but I am, so I am trying to work within her expectations to see what I can coax out of her physically.

For today's run I used the course tool to measure things after I got back home so all distances are approximate, but likely to be more accurate than GPS devices that people frequently use :).  For most days lately I don't even measure anything, I just run for time and it helps me to not worry about my pace during the run.  I had a planned workout today of 2 x 6 minutes hard during the second half of the run, so I ran Southwest of the house turning around at 20:03 (2.73 miles according to the course tool).  At 22:00 I started the first rep, running between 1.06 and 1.07 miles in 6:00.  I lost approx 57' elevation during the first 2:00, and then gained 32' back during the last 4:00.  I started the second rep at 32:00, losing 20' over the first 100m or so, and then gaining 84' thereafter until reaching the house in 37:36 (.91 total distance for the rep up until this point), accidentally slowing down and then realizing that I had more time left to run hard and speeding up to finish the second rep at 38:04 (added time to make up for the slow down).  I timed the last half mile to the house in 3:08 while gaining 70' elevation.  After finishing the second rep I ran a brief cooldown to finish off the run, making it back to the house in 40:14.

I averaged approx 6:25 pace from the turn around until I reached the house.  I may have run too fast on the recovery as I still averaged 8:00 pace for that portion of the run.  I also may have started the first rep too fast as running on the fairly steep downhill to start off the first rep I was averaging 5:10 pace before slowing down substantially once I started to head back uphill.  I am not sure how much of the slowdown was simply due to elevation change and how much was due to fatigue, but I definitely felt like I was struggling some during the second rep, and even near the end of the first rep.

Saucony Kinvara Miles: 5.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Total time of 43:24 for today's run.  I'm not sure about the distance because I only measured one section of the run on the course tool, and not the entire thing.

During this past week I ran between 42-43 min per day.  I ran some short speed workouts on Tuesday and Thursday, mixing short sprints into the run on Tuesday, and running 7 x 1 min hard with 4 min rest (yes I know that the rest was probably longer than needed) on Thurday while running with the stroller.  I had a few runs during the week where my legs felt pretty snappy, so my runs this week were probably a little faster on average than is the norm for me.

Today I ran 2 x 10 min hard with a 5 min recovery between reps.  My goal was to be able to run strong during the second rep and not feel like my legs were turning into jello.  So, I made a point of trying to keep my pace more conservative during the first rep.  Originally I was only going to have a 3 minute recovery between reps, but I ended up in an area where my second rep was going to have substantial uphill, so I lengthened the recovery to try and get to higher ground so that I could have more of a mix of uphill and downhill.

Unfortunately I misjudged the length of the initial hill that I was running up.  I started my second rep at 25:00, expecting to be at the top of the hill within a minute or two, followed by a flatter stretch for a few minutes with net downhill, one more steep hill for about a minute, and then a steep downhill from there to the finish, and boy did I remember things wrong!  It took me approximately three minutes to make it to the top of the hill (0.41 miles with 125 ft elevation gain, almost 6% average grade), and by the time I turned onto the "flat" street my legs already were feeling like jello even though I was not even running under 7:00 mile pace.

Once I turned onto the "flat" street I realized that it had more rolling hills than I remembered previously even though my recollection of a net downhill was accurate.  Even with the net downhill on that stretch I was struggling to maintain pace and switch gears due to the uphill that was thrown in.  By the time I crested the second steep hill around 7:00 into the rep my legs were thoroughly trashed, only for me to then to come to a realization that I still had some more rolling hills (and a net elevation gain) before I finally started to head back downhill.  By the time I finally started to run down the final steep downhill (approx 7:40 into the rep) my legs were so trashed that I couldn't actually push myself enough to feel like I was running hard.  The road was so steep (One stretch of approx .14 miles had a negative grade of over 11%) that I was still running sub 6:00 pace during the downhill stretch which covered the last 0.6 miles of the repetition (5:50 average with average negative grade of close to 5%, with approx 150 ft elevation drop), but I never felt like I was running hard during the last 3.5 minutes it took me to get back to Main street.  Total distance for the final rep was 1.71 miles covered in 11:12 (aveage pace approx 6:33) with approximately 0 net elevation change (course tool said -2 ft net change).

I then finished running back to the house, arriving around 39:30 into the run.  I felt so rotten that I considered stopping for a few minutes to rest for a few minutes before finishing the last 3.5 minutes of the run.  Ultimately I just decided to keep my legs moving, and by the time I hit 41:00 my legs were feeling a fair amount better, so I was happy that I didn't stop and was able to finish my run.

So in sum, I felt a little disappointed in how the workout turned out because I was trying to take it easier early on so that I could finish stronger.  Even at the beginning of the last rep I was making an effort to not kill myself on the uphill, but the grade was so steep that just running at any pace will get my heart rate elevated, so I am trying not to be too critical.  I am hopeful that I will eventually get to the point again where I can perform workouts like this and not feel like I am killing myself.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Saucony Kinvara Miles: 5.77
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