dedication, perseverance, self-discipline

December 12, 2018

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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.

Miles:This week: 0.00 Month: 0.00 Year: 49.67
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1364.30
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: 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
3.663.300.900.007.86

Total time of 55:00

TLDR: 2 x 10 min hard, 2 x 2 min hard, 1 x 1 min hard

Full Version:  Since I worked primarily on shorter speedwork last week I decided to give this workout a little longer focus while still trying to implement a little bit of a faster stimulus.  After a 10 minute warm up I ran 2 x 10 minutes hard, with a 5 minute recovery between reps.  The first rep likely had a net downhill, but the section of road I ran on was arguably the flattest road that I have run any longer speedwork on in the past 6 months since I started training regularly again.  During the recovery I ended up running up a fairly large hill.  I started the next 10 minute rep shortly before I reached the top of the hill, and I had a mixture of uphill and downhill during this rep.

Following a second 5 minute recovery I started my first 2 minute rep on slightly rolling terrain with a fairly negligible net elevation change as far as I could tell.  I then ran a 4 minute recovery before running another 2 minute interval.  This rep had a lot of downhill, which wasn't ideal, but it was where I happened to be when the time hit.  I then ran a final 4 minute recovery (I arrived at the house near the end of this recovery in 51:37 and turned back around to finish the run) before running 1 minute hard, ending this interval at the 53:00 mark of the run before running back to the house and arriving right at 55:00.

Overall it seemed like a good workout.  I didn't feel like I was ever red lining during the workout which was good.  I did wonder if I should have pushed the pace a little more during the second 10 minute rep, and at times during the shorter reps, but overall I feel like it was hard enough to provide a good stimulus.

Edit:  I measured the course I ran on the course tool and it came out to 7.86 miles.  I think this is the longest run I have done since August of last year when I got lost while running in Prescott, AZ.  I tried to measure how far I ran on the intervals with limited success.  I am guessing that I ran about 1.65 miles for each of the 10 minute intervals (close to 6:00 pace), but that could vary by a fair amount.  I was surprised to find out that the first 10:00 interval actually had a net uphill gradient although very small.  I think I ran .19 miles for the 1:00 interval (I was able to measure that one fairly accurately), and maybe 0.34 for the first 2:00 interval.  Measurement for this one is very approximate as I couldn't remember accurately where I started and stopped.  Same goes for the second 2:00 interval which I am estimating at around 0.39.

Comments
From Burt on Fri, Nov 16, 2018 at 16:23:12 from 70.176.85.97

Are you going to do a race some time soon?

From jeffmc on Sat, Nov 17, 2018 at 18:11:40 from 24.11.5.249

I'm planning on running a turkey trot 4 miler on Thanksgiving

From Burt on Sat, Nov 17, 2018 at 20:36:27 from 70.176.85.97

Awesome. I'll have to come back to check how you did.

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