dedication, perseverance, self-discipline

Week starting Sep 19, 2010

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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: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2318.30
Adidas Adizero Lifetime Miles: 1364.30
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 790.15
Puma Faas 200 Lifetime Miles: 357.00
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
71.453.504.251.0080.20
Pearl Izumi Surge Miles: 8.00Asics Speedstar Miles: 13.60Brooks Axiom Miles: 15.40New Balance 758 Miles: 14.60Nike Free 5.0 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

My calf tightened up just a little bit this morning, and it was probably safe for me to run a full 10 miles, but as I was already scheduled to be a lab rat today I decided that it would be wise to cut the distance short in the morning.  So, I only ran 6 miles in 48:41, and in the afternoon I performed a study on the anti-gravity treadmill, and ended up with 2.6 miles more for a total of 8.6 miles on the day.

Pearl Izumi Surge Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.004.000.0013.60

I ran to school this morning, and ran my first real speed workout in about 2 weeks.  I have decided that the calf issues I am having have little to do with the rest I get, or how fast I run, so I figure that I just need to train like everything is normal and back off if there is any discomfort.  So, I decided to run 2 x 2 "miles" hard followed by some short sprints at the end of the run.  If the calf felt good I would keep going, and if it hurt I would back off and run easy the rest of the way.  

Anyhow, the distance between major intersections in Vegas is approximately 1 mile, and after a mile warm-up I began my first 2 "mile" repeat, meaning that I ran from one major intersection, went through the second, and finished at the third.  This gave me a decent stretch of road with only 1 stop light in the middle.  Splits were 4:45, 4:39 for the first repeat (so, a little less than 2 miles total, but not by a lot) and I was able to get through the only stop light without any interruptions.  I took a 1 "mile" rest after the first repeat, and then began the second repeat running splits of 4:57, 5:10.  The second repeat had 3 lights, and I ended up needing to stop at 2 of them (one halfway through for about 30sec, and one about 3/4 into it for 3-5sec).  The last "mile" of the second repeat probably gives me the best indicator for how fast I was going, as this was the closest to a true mile that I ran.  So, I would guess that I was averaging 5:10-5:15 pace for the bulk of the time I spent running hard.  I was pleased with how my calf felt, as there was no tightness or pain, and I was able to run the short sprints at the end of the run as well, without any pain.  57:25 total time for 8.6 miles.

PM:  I ran part way home, and then had Kimia pick me up, because I was late getting out of school, and I didn't want to come home any later than I had to.  Total of about 5 miles in about 38:00. 

Asics Speedstar Miles: 13.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

I ran to school this morning.  I kept the pace slow, and finished in 1:08:29.

PM:  I ran home from school.  Kimia picked me up shortly before I made it all the way home, so only 6.8 miles on the way home. 

Brooks Axiom Miles: 15.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.601.000.001.0014.60

During the run to school this morning I decided to run some "400" repeats.  I ended up running   4 x approximately 80 seconds (stop lights shortened one, and I forgot to stop on another) during the run at what felt like 72-75 second 400 pace.  Near the end of the run I ran a "fat" mile.

PM: I ran to the library instead of running all the way home, because Kimia was already there, and we decided to meet there instead of at home.  6 miles from UNLV to the library.

New Balance 758 Miles: 14.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran on the Pittman wash this morning.  I was in a little bit of a hurry to get home, so I kept the pace a little quicker than normal, and finished in 1:10:08 for 10 miles.

Pearl Izumi Surge Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.252.500.250.0018.00

I got out late this morning because I had a late day yesterday due to Kimia losing her wallet (luckily we got it back, but minus the cash inside).  It has not been as hot lately, so I thought I might be able to handle the heat alright.  Just to be safe I drank some cold water before leaving the house, and then stopped at water fountains at approximately 4.75, 9.25, 13, and 14 miles.  At 14 miles I started a speed workout on the track at Green Valley High, with a goal of running marathon pace for 5 miles.  However, despite my attempts to stay hydrated the heat really got to me (it was 97 degrees outside) and while I never faded terribly and stayed relatively close to goal pace throughout the tempo, I decided to pack it in after 2.5 miles (800 splits of 2:41, 2:41, 2:39, 2:40, 2:43).  I then ran easy for a bit, and after getting some more water I ran one last 400 in 1:14 to finish the workout.  I then ran home to finish up 18 miles.  Total time of 1:43:45 for the first 14 miles, 13:24 for the 2.5 mile tempo.

Nike Free 5.0 Miles: 18.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.453.504.251.0080.20
Pearl Izumi Surge Miles: 8.00Asics Speedstar Miles: 13.60Brooks Axiom Miles: 15.40New Balance 758 Miles: 14.60Nike Free 5.0 Miles: 18.00
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