dedication, perseverance, self-discipline

Week starting Sep 09, 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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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: 381.50
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
62.2014.500.003.3080.00
Altra Adam Miles: 36.00Asics Gel Ohana Racer Miles: 10.00Asics Speedstar Miles: 12.50Puma Faas 250 Miles: 20.00
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
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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
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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
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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
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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
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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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.2014.500.003.3080.00
Altra Adam Miles: 36.00Asics Gel Ohana Racer Miles: 10.00Asics Speedstar Miles: 12.50Puma Faas 250 Miles: 20.00
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