| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 76.50 | 17.10 | 1.00 | 0.00 | 94.60 |
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Asics Gel Ohana Racer Miles: 20.60 | Nike Free 5.0 Miles: 17.20 | Saucony Kinvara Miles: 29.60 | Adidas Adizero Miles: 17.20 | Asics Speedstar Miles: 8.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| My calf was feeling decent today, but not 100%, so to be safe I changed my workout from 2 x 3 miles at marathon effort (15 total miles) to 2 x 2 miles (12 miles total). I also did the workout in the afternoon so that my calf would not be stiff (mornings do that to me). After going to the mall with Kimia and the kids I ran home and then did the rest of my run on the Pittman wash. I ran my first 2 mile interval uphill, and it was slow despite an honest effort (11:56). I am not sure why it was so slow, because even with the uphill I thought it should have been 30+ seconds faster. The second 2 mile interval was downhill, and the splits were closer to what I was expecting (5:27, 5:24) as I finished with a time of 10:51. |
Asics Gel Ohana Racer Miles: 10.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| I ran to school this morning with a time of 1:08:58. I kept the pace really slow because despite feeling good at the beginning of the run my calf started to complain just a little over a mile in. No pain during the run, and it was probably good for me to run so slow. PM: I ran home from school with a time of 1:06:46. This run was similar to the morning run, just a little bit faster in part because the last few miles were downhill in comparison to the uphill I had on the way to school this morning. |
Nike Free 5.0 Miles: 8.60 | Saucony Kinvara Miles: 8.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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The original plan was to run some short speed work (i.e. anything between 200-800m for repeats). However, I knew after my calf was still feeling a little weak yesterday that it was unlikely for me to actually run any speed work today. So, I just ran to school easy with a total time of 1:03:52 for 8.6 miles. PM: I ran home with a total time of 1:05:04. |
Adidas Adizero Miles: 8.60 | Nike Free 5.0 Miles: 8.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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I ran to school this morning with a time of 1:05:28. My calf is slowly starting to feel better. The muscle felt tight at the beginning, but about 2 minutes into the run I stopped at a stop light and stretched it out for a few seconds, and had no problems for the rest of my run. PM: I ran home from work in 1:05:38. I left a little later than normal so I didn't have to deal with the sun to the same degree as I normally do. |
Asics Speedstar Miles: 8.60 | Adidas Adizero Miles: 8.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| I performed a study here in the lab this morning. I ran about a mile warm-up, followed by running on the treadmill and in the water with electrodes stuck all over my right leg. I ran on the treadmill at 8.0, 10.0, and 12.0 mph. I ran a total of about 3.5 miles by the end of the test. I won't count the water running for mileage, but the effort was pretty hard for the 10 minutes or so that I was in the water. After finishing the test I ran another 6.5 miles on the treadmill to finish my run for the morning. |
Asics Gel Ohana Racer Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.90 | 13.10 | 0.00 | 0.00 | 21.00 |
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I ran another half marathon time trial today on my 2 mile loop that goes past the apartment complex that we live in. The last time that I ran a time trial here I finished in 1:11:40, so I was shooting to better the time this go around. The main differences between last time and this time were that I started the time trial later this time (7:20 vs. 5:40), it was not as hot this time (about 75 at the start vs. 80-84), there was more wind this time (but not too bad, and only for about 4 miles from 6-10), and I had to deal with more sun (thus negating any positive effects related to lower temperatures). The end result was that the course was by my estimation a little faster during the first half than last time, and a little slower during the second half. I started the time trial at the midpoint of my 2 mile loop, after first running a 3.5 mile warm-up. I stashed a water bottle on top of a power box so that I could hydrate about half-way through the time trial. I also put a gel pouch in my shorts so that I could decide if I liked it before running my next marathon. The first mile has a net downhill but starts uphill, while the second mile has a net uphill but starts flat. Overall, the loop is very hilly and it does not help that I run this loop 6.5 times with four 90 degree turns every loop. One of the turns had some dirt spilled on it and I couldn't get good traction, so this slowed me down by a couple seconds per lap as well. The loop also measures out to 2.01 miles on the course tool, so whatever splits I give will be somewhat inaccurate and probably just a little long. After I started the time trial I felt strong going up the first hill. That was a good sign. Going downhill felt harder than normal for some reason, but not too bad. I went through the "mile" in 5:21 and then hit the uphill "mile" in 5:29 for a first lap time of 10:50 (5 seconds slower than last time). I kept the effort the same and somehow sped up for the second loop to finish it in 10:45 (5:15, 5:30). I still felt very strong at this point, but on the third lap my heart rate monitor stopped working correctly and in the confusion of trying to get it to work I ran the 6th mile of the time trial a little too fast, considering it was uphill, and I finished the third lap in 10:47 (5:22, 5:25). It was at this point that I noticed a wind that had picked up, which would affect me for the next few miles. I was also starting to feel the effects of the sun that was beating down on me (I should have gotten out earlier this morning). This, in addition to running mile 6 a little too hard, resulted in a slowdown for the 4th lap and I came through in 11:08 (didn't catch splits). I ate my gel during this lap, and I drank my water as well. I can't say that I liked the gel much as it was too thick for my taste, and I was hacking up phlegm for the next couple miles. The next lap was also finished in 11:08 (5:28, 5:40), and at this point I was 33 seconds ahead of my pace from the last time I ran my time trial here. I actually wonder if I mentally relaxed too much, as I was way ahead of pace by the time I was 6 miles in. I picked the pace up for the 6th lap to finish it in 10:58 (5:26, 5:32), and followed this up with a final "mile" of 5:20. I added a little extra time to make it to the "half marathon" distance, finishing in 1:11:13. Overall, the time was 27 seconds faster than the last time I ran this time trial. The first 2 miles were 5 seconds slower, and the last 3 miles were 6 seconds slower, meaning that I ran the middle 8 miles 38 seconds faster. I imagine that most of the difference came between miles 2-6, but I will need to check that blog entry to be sure. I am pleased that the finishing time was faster, although I wish that the difference would have been more considerable. A 27 second difference could be chalked up to nothing more than differences in weather conditions, despite my feeling that conditions were roughly equivalent. In sum, the workout was a solid workout and nothing more. I just need to keep building off of training like this so that I can run a solid marathon in November.
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Saucony Kinvara Miles: 21.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 76.50 | 17.10 | 1.00 | 0.00 | 94.60 |
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Asics Gel Ohana Racer Miles: 20.60 | Nike Free 5.0 Miles: 17.20 | Saucony Kinvara Miles: 29.60 | Adidas Adizero Miles: 17.20 | Asics Speedstar Miles: 8.60 |
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