dedication, perseverance, self-discipline

Week starting Oct 09, 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
75.3013.100.000.0088.40
Asics Speedstar Miles: 10.00Nike Free 5.0 Miles: 18.60Saucony Kinvara Miles: 38.20Asics Gel Ohana Racer Miles: 11.60Adidas Adizero Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles today.  I kept the effort really easy in order to not stress the calf any more than necessary.  Total time was 1:18:58.

Asics Speedstar Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.000.0018.60

I ran 10 miles this morning in 1:16:39, running to Kimia's work to drop off Anita's shoe that she threw out of the stroller, followed by running to school.  I was tempted to run something fast because I was feeling kind of antsy, but I want to be careful with my calf so I held back.  I might run some "slow" speed work tomorrow (I know, it sounds funny) maybe just barely faster than 6:00 pace just to get moving a little quicker without really stressing myself too much.

PM:  I ran home in 1:09:08, which is 20 seconds slower than an 8 minute average pace per mile over 8.6 miles.  I was running really slow because my calf just seemed a little weak tonight, and I didn't want to risk doing any damage.  Things were fine running slow, and finally after 6+ miles I started to wake up a bit and I sped up a fair amount during the last couple miles.  After how I felt running home I think I just need to hold off on speed work until my calf is feeling stronger (even if I get impatient).

Nike Free 5.0 Miles: 18.60
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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 1:05:55.  I felt good, but my calf still felt a little weak.  Lately, my HR seems to be higher than normal as well.  Average HR this morning was 135 when normally I would expect sub 130 in these temperatures at this pace.

I ran home from school in the evening with a total time of 1:02:56 for 8.6 miles.  I am starting to suspect that my HR being high lately may have something to do with additional allergens being present in the air as a result of the rain and cooler temperatures that we have had lately.  I'm not completely sure yet, but that is my suspicion.

Saucony Kinvara Miles: 17.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

I ran to school this morning with a total time of 1:04:26 for 8.6 miles.  HR was still high, 138 average for the run.

PM:  I ran 3 miles on the way home, at which point Kimia picked me up so that I could get to practice for the choir that I joined a while back. 

Asics Gel Ohana Racer Miles: 11.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles this morning in 1:16:03.  My HR was still really high during the first third of the run, with an average of 136, however I was able to get it lower as I focused a lot on my breathing and I averaged 129-130 for the rest of the run.

Adidas Adizero Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.9013.100.000.0021.00

My calf is starting to feel better as I have not run hard all week, so I decided to go ahead and do my last planned half marathon time trial.  Since my HR seems to be freaking out recently, in addition to the calf problems, I decided not to go out as hard with the hope that I would be able to finish faster at the end.  I suspect that the HR issues may be asthma/pollen related as my mileage of late has been low, so I would not suspect over training, while it has been cooler and we have seen a fair amount of rain.  Maybe I need to get one of those crazy masks that Galen Rupp wears?

I did a 5.5 mile warm-up in a little over 40 minutes (40:35 I think, but maybe 40:25) after which I started the time trial.  My HR was high during the warm-up (averaged around 135) so I suspected that even without going out hard my HR would be where it normally is when I go out harder.

The first mile of the time trial felt really easy but my HR was up near 170 like normal.  I hit the "mile" marker in 5:27 and finished the first lap in 11:09 (19 seconds slower than last time).  I kept the effort the same and finished the second lap in 11:07 (22 seconds slower than last time, 41 seconds total).  I decided to start picking up the effort a little after 4 miles, and made it through the third lap in 10:59 (12 seconds slower than last time) for a total time of 33:15.  My HR was now in the 175-177 range, where it stayed for the rest of the time trial, occasionally climbing up to about 180.  I kept the effort strong for mile 7, and after 7 miles I grabbed my water bottle even though I didn't really need it (temps were in the high 60's and low 70's, so I felt cold for a while).  Getting the water was a bad move, as I believe that it pulled blood away from my muscles to deal with the water which caused me to slow down again while my HR stayed high.  I finished the fourth lap in 11:10, and followed that up with an 11:12.  I tried to push harder during the sixth lap to speed up, but nothing really came and I finished that lap in 11:09.  I closed with a final "mile" in 5:31, and finished the time trial in 1:12:34 (1:21 slower than last time, and 0:54 slower than the time before that).

Overall it wasn't too bad.  I was not expecting to go as fast this time as last, and this time I was dealing with the HR issues.  If nothing else this helped me to experience a little discomfort so that when the marathon comes in 4 weeks I will be able to push through it.  Despite being the slowest time trial I have run all year (I have run four of them since July) my legs felt the worst at the end of this one.  I'll take an off day in a workout rather than the marathon itself.  I finished 21 miles total in about 2:10:00

Saucony Kinvara Miles: 21.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.3013.100.000.0088.40
Asics Speedstar Miles: 10.00Nike Free 5.0 Miles: 18.60Saucony Kinvara Miles: 38.20Asics Gel Ohana Racer Miles: 11.60Adidas Adizero Miles: 10.00
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