dedication, perseverance, self-discipline

Week starting Sep 26, 2010

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Location:

Ames,IA,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
75.307.004.600.2087.10
Asics Gel Ohana Racer Miles: 27.10Asics Speedstar Miles: 14.30Pearl Izumi Surge Miles: 17.20Brooks Axiom Miles: 10.00Nike Free 5.0 Miles: 18.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

10 miles this morning on the Pittman wash trail.  I ran a three mile tempo during the second half of the run hitting mile splits of 6:00, 5:29, 5:17.  Total time for the run of 1:10:48.  I am not sure what to think about the tempo, as the 5:17 didn't feel like I was killing myself despite the fact that the particular section of trail that mile fell on is slow.  However, the 6:00 opening mile felt much harder than it should have.  On top of this I have felt rather strange lately, almost as if I really have to push myself just to run at a pace that should come with little to no effort.  I wonder if the lack of racing over the past 2 months has effected me, along with the minor injury I had recently in my right calf.that limited my mileage and speed work.  Half of what I am going through may be just mental, so I think that I need to run a time trial or race to set things right.

Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.301.000.000.0014.30

I ran to school this morning.  I took a slight detour just before getting to the lab where I work, so I added a little extra.  I will call the run 8.8 miles.  Total time of 1:05:04.

PM:  I got out of school really late because I was studying for a test, so Kimia picked me up about 5.5 miles into my run as she had just gotten out of a relief society meeting of some sort with the RS president.  I ran a "fat mile" on the way home.  5:27 for the "mile" (although I think that the distance on this street mile was actually correct).  Still not sure what to think regarding the effort it took to run this time for the mile.  It was windy, I took a phone call mid mile, and I had stomach cramps throughout from needing to use the bathroom.  But still, even being generous and giving myself 20 seconds for the distractions and wind this mile felt harder than it should have.  Again, just like I said yesterday, I think that I need to run a time trial or race just to get myself back in order psychologically.

Asics Speedstar Miles: 14.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.2017.20

I ran to school this morning, finishing in 1:07:46.  I kept the pace easy throughout, however I did run a few 5-10 second pick-ups later on in the run.

PM: I ran 6 x 5 seconds +- a second or so just to get the legs moving.  Kept the rest of the run easy as I ran home from school. 

Pearl Izumi Surge Miles: 17.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.001.500.0017.10

I ran to school again, and I ran 3 x 800 repeats (approximate distance, but it was consistently the same distance) in 2:33, 2:33, 2:31.  I was trying to simulate 10k race pace.  Not sure how good of a job I did, but the repeats felt alright.

PM: I ran home from school.  Kept the pace easy, but a little quicker than normal as I needed to get home because of the home teachers coming over. 

Asics Gel Ohana Racer Miles: 17.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran easy this morning on the Pittman wash.  Finished in just under 1:20:00.

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.403.003.100.0018.50

I ran my long run this morning.  I had decided that I wanted to run a time trial, in order to simulate a race situation.  The initial goal was to run 10k on the track, and aim to hit 75 second quarters.  However, despite the fact that it was significantly cooler this morning than last Saturday, I still had issues with the heat, and it didn't help that there was a little wind either.  It also did not help that a bunch of parents and kids were arriving at the track for a kids football game while I was running, and they got in the way on virtually every lap, oftentimes setting their things in the middle of lane 1, or just standing there completely oblivious to the fact that the same guy who almost ran into them 1 lap earlier (because they stepped right in my way just as I was going by) was coming around again.  It was not the kids either, as not one kid got in the way, just parents here.  In their defense they eventually all figured it out and learned to stay on the grass, its just that more and more people kept showing up and not realizing I was there they stood right in the middle of lanes 1 and 2.  The worst was a few laps in when I had to go into the outside of lane 3 or maybe even lane 4 just as I was finishing up a lap, and about to head into the turn.

Anyhow, that is enough complaining on my part.  After 2 miles I ended up deciding that due to the heat and track congestion I would just run a 5k instead of 10, and then run another tempo later on in the run.  Finished 5k in 15:38 (4:59, 5:01, 5:04, 0:34).  I didn't feel as good as I would have liked during this tempo, but given the circumstances I don't think that I should put too much weight into this workout.  My quads felt shot after I finished, and I was running fairly slowly for a couple of miles, until I realized that I needed to hurry up if I was going to get home before conference started.  So, I sped up to 6:40-6:50 pace, which felt surprisingly easy given that just a 10-15 minutes earlier my quads felt completely shot.  Anyhow, I maintained this pace until I was about 14.25 miles into the run.  I then ran a three mile tempo, just aiming to stay comfortable at the beginning, with plans to speed up from there.  Hit the first mile in 5:34, which was a pleasant surprise, as I would have been happy with anything under 6:00.  Mile 2 was 5:31 on a significantly slower section of road, followed by a 5:20 on a trail section more similar to the first mile.  Finished 18.5 miles by running back to my house, getting home at 8:51am with 9 minutes to spare before conference started.  I hurriedly got ready, and only missed the announcements and a minute or two of Elder Hollands talk.

I am actually fairly pleased with this workout despite the not so great showing in my "time trial".  The ease at which I ran the last 3 mile tempo in warm weather was a confidence lifter for me.  It gives me a little more hope that I am still on track to OTQ next month.

Nike Free 5.0 Miles: 18.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.307.004.600.2087.10
Asics Gel Ohana Racer Miles: 27.10Asics Speedstar Miles: 14.30Pearl Izumi Surge Miles: 17.20Brooks Axiom Miles: 10.00Nike Free 5.0 Miles: 18.50
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