dedication, perseverance, self-discipline

Week starting Sep 18, 2011

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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
76.5017.101.000.0094.60
Asics Gel Ohana Racer Miles: 20.60Nike Free 5.0 Miles: 17.20Saucony Kinvara Miles: 29.60Adidas Adizero Miles: 17.20Asics Speedstar Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

My calf was feeling decent today, but not 100%, so to be safe I changed my workout from 2 x 3 miles at marathon effort (15 total miles) to 2 x 2 miles (12 miles total).  I also did the workout in the afternoon so that my calf would not be stiff (mornings do that to me).

After going to the mall with Kimia and the kids I ran home and then did the rest of my run on the Pittman wash.  I ran my first 2 mile interval uphill, and it was slow despite an honest effort (11:56).  I am not sure why it was so slow, because even with the uphill I thought it should have been 30+ seconds faster.  The second 2 mile interval was downhill, and the splits were closer to what I was expecting (5:27, 5:24) as I finished with a time of 10:51.

Asics Gel Ohana Racer Miles: 10.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

I ran to school this morning with a time of 1:08:58.  I kept the pace really slow because despite feeling good at the beginning of the run my calf started to complain just a little over a mile in.  No pain during the run, and it was probably good for me to run so slow.

PM: I ran home from school with a time of 1:06:46.  This run was similar to the morning run, just a little bit faster in part because the last few miles were downhill in comparison to the uphill I had on the way to school this morning.

Nike Free 5.0 Miles: 8.60Saucony Kinvara Miles: 8.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

The original plan was to run some short speed work (i.e. anything between 200-800m for repeats).  However, I knew after my calf was still feeling a little weak yesterday that it was unlikely for me to actually run any speed work today.  So, I just ran to school easy with a total time of 1:03:52 for 8.6 miles.

PM:  I ran home with a total time of 1:05:04.

Adidas Adizero Miles: 8.60Nike Free 5.0 Miles: 8.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

I ran to school this morning with a time of 1:05:28.  My calf is slowly starting to feel better.  The muscle felt tight at the beginning, but about 2 minutes into the run I stopped at a stop light and stretched it out for a few seconds, and had no problems for the rest of my run.

PM:  I ran home from work in 1:05:38.  I left a little later than normal so I didn't have to deal with the sun to the same degree as I normally do. 

Asics Speedstar Miles: 8.60Adidas Adizero Miles: 8.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

I performed a study here in the lab this morning.  I ran about a mile warm-up, followed by running on the treadmill and in the water with electrodes stuck all over my right leg.  I ran on the treadmill at 8.0, 10.0, and 12.0 mph.  I ran a total of about 3.5 miles by the end of the test.  I won't count the water running for mileage, but the effort was pretty hard for the 10 minutes or so that I was in the water.  After finishing the test I ran another 6.5 miles on the treadmill to finish my run for the morning.

Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.9013.100.000.0021.00

I ran another half marathon time trial today on my 2 mile loop that goes past the apartment complex that we live in.  The last time that I ran a time trial here I finished in 1:11:40, so I was shooting to better the time this go around.  The main differences between last time and this time were that I started the time trial later this time (7:20 vs. 5:40), it was not as hot this time (about 75 at the start vs. 80-84), there was more wind this time (but not too bad, and only for about 4 miles from 6-10), and I had to deal with more sun (thus negating any positive effects related to lower temperatures).  The end result was that the course was by my estimation a little faster during the first half than last time, and a little slower during the second half.

I started the time trial at the midpoint of my 2 mile loop, after first running a 3.5 mile warm-up.  I stashed a water bottle on top of a power box so that I could hydrate about half-way through the time trial.  I also put a gel pouch in my shorts so that I could decide if I liked it before running my next marathon.  The first mile has a net downhill but starts uphill, while the second mile has a net uphill but starts flat.  Overall, the loop is very hilly and it does not help that I run this loop 6.5 times with four 90 degree turns every loop.  One of the turns had some dirt spilled on it and I couldn't get good traction, so this slowed me down by a couple seconds per lap as well.  The loop also measures out to 2.01 miles on the course tool, so whatever splits I give will be somewhat inaccurate and probably just a little long.

After I started the time trial I felt strong going up the first hill.  That was a good sign.  Going downhill felt harder than normal for some reason, but not too bad.  I went through the "mile" in 5:21 and then hit the uphill "mile" in 5:29 for a first lap time of 10:50 (5 seconds slower than last time).  I kept the effort the same and somehow sped up for the second loop to finish it in 10:45 (5:15, 5:30).  I still felt very strong at this point, but on the third lap my heart rate monitor stopped working correctly and in the confusion of trying to get it to work I ran the 6th mile of the time trial a little too fast, considering it was uphill, and I finished the third lap in 10:47 (5:22, 5:25).  It was at this point that I noticed a wind that had picked up, which would affect me for the next few miles.  I was also starting to feel the effects of the sun that was beating down on me (I should have gotten out earlier this morning).  This, in addition to running mile 6 a little too hard, resulted in a slowdown for the 4th lap and I came through in 11:08 (didn't catch splits).  I ate my gel during this lap, and I drank my water as well.  I can't say that I liked the gel much as it was too thick for my taste, and I was hacking up phlegm for the next couple miles.  The next lap was also finished in 11:08 (5:28, 5:40), and at this point I was 33 seconds ahead of my pace from the last time I ran my time trial here.  I actually wonder if I mentally relaxed too much, as I was way ahead of pace by the time I was 6 miles in.  I picked the pace up for the 6th lap to finish it in 10:58 (5:26, 5:32), and followed this up with a final "mile" of 5:20.  I added a little extra time to make it to the "half marathon" distance, finishing in 1:11:13.

Overall, the time was 27 seconds faster than the last time I ran this time trial.  The first 2 miles were 5 seconds slower, and the last 3 miles were 6 seconds slower, meaning that I ran the middle 8 miles 38 seconds faster.  I imagine that most of the difference came between miles 2-6, but I will need to check that blog entry to be sure.  I am pleased that the finishing time was faster, although I wish that the difference would have been more considerable.  A 27 second difference could be chalked up to nothing more than differences in weather conditions, despite my feeling that conditions were roughly equivalent.  In sum, the workout was a solid workout and nothing more.  I just need to keep building off of training like this so that I can run a solid marathon in November.

Saucony Kinvara Miles: 21.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.5017.101.000.0094.60
Asics Gel Ohana Racer Miles: 20.60Nike Free 5.0 Miles: 17.20Saucony Kinvara Miles: 29.60Adidas Adizero Miles: 17.20Asics Speedstar Miles: 8.60
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