dedication, perseverance, self-discipline

Week starting Apr 29, 2012

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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: 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
28.653.001.251.4534.35
Asics Gel Ohana Racer Miles: 9.10Barefoot Miles: 6.15Puma Faas 200 Miles: 4.00Saucony Kinvara Miles: 6.00Nike Free 5.0 Miles: 5.00Puma Faas 250 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.256.25

I ran most of my workout on the track again, switching directions every once in a while to even things up.  I ran the first 4.5 miles with shoes on, followed by 1.75 miles barefoot.  I ran my second to last quarter in 68.  There was some wind so the last 200 was pretty hard, but I managed to run even splits (34, 34) because I upped the effort that last 200.  The track kind of rips up my feet, but to be honest I don't think that it feels too bad to run at those speeds without shoes on.  Total time for 6.25 miles was 46:51.

Asics Gel Ohana Racer Miles: 4.50Barefoot Miles: 1.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.250.255.00

I ran 5 miles today, running the last mile barefoot.  I think that my body is not quite ready to run barefoot two days in a row, especially if I throw in anything that is fast.  I ran the last 800 of the workout in 2:30 (79, 71), and it ripped up the bottoms of my feet.  I also noticed that my body naturally tries to avoid ripping up my feet worse once the hot spots start to develop.  Subconsciously I seem to reach ground contact with more of a midfoot strike rather than a forefoot strike in these occasions, which leads to greater force being placed on my heel (thus the sore heel that I have now).  Total time for 5 miles was 34:47.  The barefoot mile at the end was a 5:55, which is the first time that I have broken 6:00 for a mile barefoot.  The 2:30 final 800 was also the fastest I have run for that distance barefoot as well (this is all relative to what I have done recently on the track, as I am sure that I have run faster barefoot on the grass in the past).

Barefoot Miles: 1.00Puma Faas 200 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

I ran 6 miles in 43:21.  I ran strides here and there during the first 5 miles totaling about .25 miles, and at 5 miles I ran .75 in 3:53 (78, 78, 77).  The wind was not horrible, but it was somewhat gusty and slowed me down a bit.  Something felt off today.  I felt really good at the beginning of the run, but after 3-4 miles I started to feel really sluggish, which is why I only ran .75 fast instead of a mile.  If I can convince myself to run slower tomorrow it would probably be a good idea.

Saucony Kinvara Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

I ran 5 miles today in 31:00.  I needed to hurry so that I could get to choir practice, so I started out with a 6:48 first mile (3:36, 3:12), followed by miles of 6:05, 5:58, 6:16, 5:53.  It was fairly windy, so the effort was actually harder than the pace would indicate.  Add in that I am way out of shape, and this really wasn't that easy for me.  I guess that I just need to be patient and have faith that things will get better with time.

Nike Free 5.0 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.606.10

I ran 6 miles today in 45:36, followed by an all out 100m in 13.9 and a little extra jogging to get me to 6.1 miles.  I was not happy with the 100 time as I had wind at my back and I was still over a second off of my 100 pr.  I was slowed down as I had to mess with my watch at the beginning and end, but I felt slow, uncoordinated, and awkward during the 100 as well.  During the run I ran two all out 400's, running the first in 64.3 (30.5±, 33.5±) seconds, and running the second in 66 (30.5, 35.5) seconds after running a mile recovery in 8:32.  The wind was pretty strong during both 400's, although it was especially strong during the second 400 as I felt like I was barely moving during the last 200m, and I was running as fast as I could go.  I was not very happy with the 400's either.  I felt like I had trouble really utilizing the strength that I have in my quads.  Even without the wind I do not think I would have gone any faster than 62 seconds on either repeat, which is pathetic.  I am not sure right now if I could even beat myself in a sprint if I raced junior high school me.  I guess it just takes time.  At least I am finally getting a little more consistent as I have not missed a day (not counting Sunday) since last Tuesday.  1600 splits for the run were 7:51, 7:35, 7:39, 7:19 (first 400 during this mile), 7:18 (second 400 during this mile), 7:37, plus a little extra to make up for the fact that 1600m is shorter than a mile.

Barefoot Miles: 2.00Puma Faas 250 Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.356.00

I ran just under 3 miles on the roads, and then went over to the track again.  At the track I ran barefoot for a bit, running a hard 400 barefoot in 65s.  I was happy with the 65 as I was not going all out (but I also didn't have the wind I had yesterday) and yesterday I was wearing shoes.  I guess that this is my new barefoot 400 pr.  I was not actually trying to run quite that fast as I didn't really have a time goal that I was shooting for.  I was just trying to generate force on the ground without tearing up my feet.  I also ran another fast 200 earlier in the run just before I took off my shoes that I did not time.  After finishing I ran home for a total of just under 3.5 miles on the roads, and just over 2.5 on the track.  Total time for the run was 43:43.

On a side note, there was a family at the track while I was there, and the mom was timing her daughter and son as they each ran all out for 400, 300, and 200.  I thought that it was really kind of strange as the mom was all serious about taking the kids through their warm up and not letting them drink too much fluid.  She then timed them individually as they ran their workout and was cheering them on and setting time goals for each child as they ran.  The kids also had on fancy track spikes, which I thought was excessive considering their age (maybe 10 for the daughter and 8 for the son).  When the son did not hit his time standard for the 300 his mom was lecturing him on how he needed to focus like his sister, which made him upset because he felt like he was trying his best.  She then set a time goal for him in the 200 that was too ambitious (40s), and in an effort to please his mom he was busting his tail trying to hit that mark.  When he didn't break 40s (he ran 42) he was so upset that he started to cry.

Luckily the dad was not the track nazi that the mom was, and after a few minutes the dad came over to comfort his son.  I only mention this all because just watching this mom and her kids while they ran I kept thinking to myself "that kid is going to hate running when he is older because his mom is pushing him so much right now".  I just don't want to be a track nazi like that mom was when my kids get a little older.  I want my kids to enjoy running for the sake of running.  I don't want them to do it just because I expect them to, because if that is the case they will never develop the long lasting desire to run that will carry on into their adult lives.

Asics Gel Ohana Racer Miles: 4.60Barefoot Miles: 1.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.653.001.251.4534.35
Asics Gel Ohana Racer Miles: 9.10Barefoot Miles: 6.15Puma Faas 200 Miles: 4.00Saucony Kinvara Miles: 6.00Nike Free 5.0 Miles: 5.00Puma Faas 250 Miles: 4.10
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