dedication, perseverance, self-discipline

Week starting Feb 10, 2019

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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
10.250.750.000.0011.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today as I had to wake up at 4:00am to catch a flight out to LA and worked for the rest of the day until about 10:00pm

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Total time of 1:20:00

TLDR:  8 loops of varying distance around MacArthur park in LA, running 4 loops hard in 4:17, 4:13, 4:17, 4:15.

Full Version:  I ran a speed workout in the park today.  It wasn't the fastest loop as there was some mild rolling hills in the park (I skipped the steep hills for the fast loops) and some sharp turns that resulted in near stops in order to navigate them.  I alternated fast and slow loops, running a slightly longer loop for the recovery which took between 7:00-7:30 for the most part.  I ran the shorter loop as a recovery once in order to see how much slower I was compared to the fast loops and I completed the loop in 6:20, so a little over 2:00 slower than when I was running hard.  I also ran too and from the park, which took about 17:00 each way.  On the way back from the park my calves were bothering me some on both the left and right sides as the intensity of the speed work took more out of me than I expected it to.

I measured the loop that I ran for the fast reps on the courese tool and it is approximately 0.8 miles long, so my average pace for those reps was between 5:16-5:21.  I am happy with this as I thought I was running more slowly, and the sharp turns led to a fair amount of slowing down/speeding up which made running fast hard. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.750.000.0011.00

Total time of 1:25:00 for approximately 11 miles (maybe a little more as I ran the same course that I ran a couple Saturdays ago, and estimated using the course tool at 11.15, but I turned around maybe 15 seconds earlier).

I ran easy for most of the run but sped up for 1 mile which I ran in 6:24 (1:49, 1:37, 1:33, 1:25).  The first part of this mile felt pretty easy.  I didn't really feel like I was working at all until the last quarter, but I will count the last 0.75 as marathon pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.750.000.0011.00
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