dedication, perseverance, self-discipline

Week starting Mar 08, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJeffmc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate
to Ukraine's Armed Forces
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
66.0512.000.001.2579.30
Brooks Axiom Miles: 71.30Pearl Izumi Surge Miles: 4.00Asics Speedstar Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I felt more rested than I thought I would after yesterday's nasty workout, which was good.  On the negative side I am pretty sore from running the longest tempo run I have ever done, and from running the most overall distance I have ever done other than the marathons.  I am mainly sore in my calves and in my shins, which is to be expected considering the tightness I felt early on in the tempo, so I am not really concerned.  I just need to take it easy this week. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

My calves were still sore this morning, although my shins are feeling a lot better than yesterday.  We kept the pace pretty easy for the most part, and we finished 10.1 miles in 1:22:16.

On a side note, I was looking at some of the times from the Run For Red 5k that was held near where I ran my tempo run on Saturday, and I thought it was somewhat amusing that the last 3 miles of my 20 mile tempo were run at a faster pace than the winning time in that race.  On the women's side there was some good competition, however on the mens side there was nobody.

Brooks Axiom Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran alone today.  10 miles in 1:16:18.  I felt a pinching sensation in my left knee over the last 3-4 miles.  It is probably nothing, but I am going to pay more attention to it just to be safe.

Brooks Axiom Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.701.500.000.0014.20

10.2 miles this morning in 1:08:16.  I ran in the neighborhood of a 1:06:40 for the normal 10.1 that we do every day, plus we added a little more at the beginning.  We had to keep the pace faster today because Sasha needed to leave at 9:00 to go somewhere and we got started late.

PM: 4 more miles.  I haven't actually run them yet, but I am heading out the door as soon as I get this posted.  I will probably run the 4 miles in about 31:00.  Ok, so I just finished and the total time was 30:58.  My estimated time was pretty close (and I wasn't purposefully speeding up or slowing down to hit it either).

Pearl Izumi Surge Miles: 4.00Brooks Axiom Miles: 10.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.000.001.2514.10

This morning I ran with the same group as normal, plus Steve Ashbaker.  We did the normal route to the lake and back.  I threw in a few 400's during the workout; three on the way out to the lake in 1:05, 1:06, 1:05, and two on the way back in 1:08, 1:10.  Total time of 1:23:07 for 10.1 miles.

PM:  4 miles in 32:09.  I kept things really easy and slow today because I want to be careful so that I do not get injured with the little nagging pains that I am having right now.

Asics Speedstar Miles: 4.00Brooks Axiom Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

I ran with Sasha, Mary Ann, and Matt this morning.  I was not sure exactly what time we would start at, and I needed to get back earlier than normal, so I ran around the block a couple of times before we started so that I could make sure that I got my entire run in.  It ended up that I didn't need to do it because everyone showed up on time this morning, so I got in 10.1 miles with the group in 1:15:00 plus an extra .7 miles alone in 5:25 for a total of 10.8 miles in 1:20:25.

Brooks Axiom Miles: 10.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.6010.500.000.0020.10

I ran with Sasha today and after a short warm up of less than 1.5 miles, we jumped into a 10 mile tempo run.  Sasha was kind of testing himself to see if he is getting better after the ear infection, while I was just wanting to do a shorter tempo than last week. I finished the tempo in 57:44, while Sasha fell back the last couple hundred meters and finished in 57:48.

Mile splits are as follows: 5:47, 5:49, 5:49, 5:50, 5:52, 5:49, 5:47, 5:48, 5:39, 5:34.

2.5 miles splits: 14:30, 14:37, 14:31, 14:06.

5 mile splits: 29:07, 28:37.

After the tempo we finished up with a long cool-down, speeding up near the end and hitting the last half mile in about 2:55.  Total time for 20.1 miles 2:12:12. 

It is interesting to gauge how I felt today compared to how I felt last week.  The pace felt easier last week than it did today (maybe I am still recovering a little?), but today I felt less shin tightness and pain than I did last week, and it went away sooner (from doing less speedwork this week?).  Also, I noticed that my legs felt much more tired last week after I was finished with the run, however I felt like my fuel levels were worse today (did I not eat enough the last few days?).  Anyhow, a nice long run.  I might keep my long run easier next week as well.  I will just have to wait and see.

Brooks Axiom Miles: 20.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.0512.000.001.2579.30
Brooks Axiom Miles: 71.30Pearl Izumi Surge Miles: 4.00Asics Speedstar Miles: 4.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: