dedication, perseverance, self-discipline

Week starting Sep 25, 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.

Miles:This week: 0.00 Month: 6.69 Year: 12.46
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: 795.92
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
60.4013.002.000.0075.40
Asics Gel Ohana Racer Miles: 11.00Saucony Kinvara Miles: 28.60Adidas Adizero Miles: 17.20Nike Free 5.0 Miles: 8.60Asics Speedstar Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was planning on cutting back the mileage this week, but ran into the problem of not being able to find an easy solution regarding how to do it (running to school adds up mileage quick).  I ended up deciding to take an extra rest day (Kimia's begging helped in making that decision).  I have the feeling that I should have run at least a few miles today, but in the long run I do not think that this will affect me adversely and it may even help me if I am able to feel stronger and more relaxed as a result.  I still feel guilty however.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.204.000.000.0017.20

I ran to school this morning in 1:05:02.  I did not feel like I was working hard, but my HR was in the mid to upper 140's for most of the run, which seemed rather odd.  I am still trying to figure out why it was so high.

PM:  I ran home this evening.  I needed to hurry home so that I could go on visits for the elders quorum, so I ran fairly quick.  I ran part of the run at what I will call a slow marathon pace.  I'm not sure how far I ran at this pace, but I will call it 4 miles.  Total time of 54:51 for 8.6 miles.

Asics Gel Ohana Racer Miles: 8.60Saucony Kinvara Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I ran to school with a time of 1:05:19 for 8.6 miles.

PM:  I was supposed to run a graded exercise test in the afternoon before running home, but when I got to the Ex Phys lab to perform the test the equipment was having trouble.  I ended up waiting around until after 6:00pm, and then just started running home without performing the test.  Kimia needed to have me watch the kids so that she could go visiting teaching so she picked me up after what I will call 2.4 miles.  If I had known this would happen I would never have skipped Monday's workout. 

Asics Gel Ohana Racer Miles: 2.40Adidas Adizero Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.002.000.0017.20

I ran to school this morning in a total time of 1:04:06 (I think?).  The HR was higher than it should have been.

PM:  I ran home from school, running 4 x "800m" on the way home.  This consisted of two approximate half mile segments in 2:19, 2:25 that I "measured" based on the cross streets as I was running.  I had about a half mile recovery between the repeats.  Following the second repeat I ran a mile easy, and then ran two more repeats.  Because I didn't have any cross streets to estimate for a half mile I just ran the last two repeats in 2:30 each with approximately half a mile recovery between these repeats as well.  Total time for the run was 1:00:36.

Adidas Adizero Miles: 8.60Nike Free 5.0 Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles this morning in 1:16:49.  My legs felt tired because I did a wall sit for 3:00 right before leaving as a test of sorts to see how my legs would feel running after doing this.  I actually do wall sits a fair amount, but I usually do them after I run, so it was a different feeling than usual.

Asics Speedstar Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.009.000.000.0020.00

I got up at 6:20am this morning with the plan to finish a 20 mile run before general conference at 9:00am.  I should have known better than to think I could get out the door quickly as after I got up I ended up needing to massage my calf out, perform some hip exercises to try and relieve the stress on my calf (its odd, but it seems to work most of the time), and take care of Anita including diaper changing, play time, feeding her breakfast, etc.  In sum, I didn't get out the door until almost 7:40am, so I only had the time to run 12 miles before conference.

I finished the 12 miles in 1:17:25, starting out in around 8:30 for the first mile, and then speeding up until I was running around 6:30 pace.  I sped up a little more after 7 miles, and I averaged sub 6:00 pace for the last 5 miles.  I will count those 5 miles as marathon pace miles, because despite the somewhat slow speeds these miles still felt like there was a decent effort involved.  It was a strange feeling, as on the one hand I felt like I was barely working, while on the other hand the effort felt much more difficult than I would have expected.  It is like there were two physiological systems fighting with one another, and toying with my perceptions, as the one system was performing adequately and the other struggling.

PM:  After the priesthood session of general conference was over in the evening I went out again to make up the mileage I missed in the morning.  I ran 8 miles in 51:59, running a 4 mile tempo from miles 2-6 in 22:07-09 (I missed the ending mile marker because it was dark so I am not completely sure about the finishing time).  The first 2 miles of the tempo were rolling with a net uphill, and the final 2 miles followed the same path in reverse.  The course is not fast, but for my purposes it works, as the uphill/downhill segments are generally not so steep that they completely throw off pace one way or the other.  

The results of the tempo (not the finishing time) were rather strange, as my heart rate seemed just a little low (160-165bpm) during the first two miles (5:44, 5:43) considering the effort (I was expecting high 160's).  My heart rate is usually higher when I am running uphill, and it was actually lower than normal despite an honest effort.  During the second half of the tempo my HR began to drop, first into the low 160's (160-161), and then progressively lower until it was hovering in the low 150's (150-154).  The effort felt no easier, and my time for the third mile (5:27) was relatively equivalent to the first two miles (when adjusting for net incline/decline).  During the first half of the fourth mile I continued to experience the same issues, although my HR stopped dropping.  I felt like I was working pretty hard, yet my HR was not rising as high as it should have (indicating lack of recovery).  This caused some alarm, as I really backed off the mileage this week to try and give my body a break.  However, during the second half of the 4th mile I began to feel more relaxed, the pace began to feel easier, my HR increased, and I sped up.  I finished the last mile somewhere between 5:12-5:14.

So, suddenly I was feeling the way I expected to feel for the entire tempo... what was wrong earlier?  I can't really make too big a deal of this all, because in the grand scheme of things it probably means very little, but it is still rather alarming when my body does not respond the way I expect it to, when I have so much experience watching my body consistently respond in the same manner.  I feel more strongly now that the decision to cut mileage back this week was probably the correct decision to make.  I just need to manage things correctly so that I am ready for the Santa Barbara marathon come November 12th.  Total time for the combined runs today was 2:09:24 for 20 miles.

Saucony Kinvara Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.4013.002.000.0075.40
Asics Gel Ohana Racer Miles: 11.00Saucony Kinvara Miles: 28.60Adidas Adizero Miles: 17.20Nike Free 5.0 Miles: 8.60Asics Speedstar Miles: 10.00
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