dedication, perseverance, self-discipline

August 19, 2019

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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

Total time of 50:12.  Total distance over 7 miles, but not sure by how much.

TLDR:  6 x 3 min hard/ 2 min easy, plus 1 min hard at end.

Full Version:  I hadn't really planned on running a hard workout today, but I realized this morning that I hadn't run one yet this week so I made up a workout on the fly after I started the run.  I woke up earlier than normal (5:30am) because I needed to paint faces for halloween.  As a result, the entire run was performed in the dark, and I didn't have a good feel for how fast I was running for most of the run.  It was around 30 deg F, so I was bundled up.  I'm sure the extra clothing slowed me down a little, but I am not sure how much.

I started the workout at the 10 minute mark of the run, running 3 minutes hard followed by 2 minutes easy.  I decided to perform 6 reps, with the possibility of running a seventh if I came back a lot slower following the turn-around since the second half of the run would be mostly uphill.  I ran out 25 minutes, turning around right as I started the fourth rep.  The first and third reps were almost all downhill, with the first a little more gradual than the third.  The second and fifth reps both had a mix of uphill and downhill, while the fourth and sixth were almost all uphill.

I felt like I ran pretty well for the first four reps, as I felt strong and felt like I maintained pace pretty well.  I felt like I was starting to struggle just a little on the fifth rep, but felt like I was still able to maintain pace.  I am guessing that I was between 10-15 seconds slower from 25-35 minutes than I was from 15-25 minutes due to the net uphill coming back.  I was relatively pleased with this as I was expecting a bigger discrepancy.  I struggled a lot more on the sixth rep as I began to feel a lot of tightness and some pain in my right arm and shoulder and it was hard to maintain pace as a result (probably due partly to extra stiffness following my recent intercostal muscle strain).

I am guessing that with about 8 minutes left in the run I was somewhere near 30 seconds behind pace to arrive back at the house by 50 minutes.  I decided that it wasn't necessary to run a seventh rep as I was close enough to goal pace in the second half, plus I was fatigued enough from the first six reps that I thought a seventh would not offer any benefit.  Instead I decided to run 1 minute hard as I got closer to the house in an effort to practice running fast when fatigued.  I ran hard from 47:30-48:30, and I had made up any deficit lost earlier in the run and was on pace to arrive at the house right at 50:00 when I slowed down.  However, I ended up running up the last hill pretty slowly as a recovery from the hard minute so I still finished just behind pace at 50:12.

Overall it was a good workout and I am happy with how it went.  I do feel a lot more fatigued than I was expecting as the volume of hard work wasn't excessive compared to other workouts I have performed recently, but my legs feel more fatigued this afternoon.  I may just have to take tomorrow morning's run more slowly.

On the first two days of the week I also ran for 50 minutes, but I kept the pace pretty easy both days as on Tuesday I was only 1:00-1:30 faster than 8:00 pace through 6 miles, and Monday felt similar effort wise.

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