5:15 am. Plan was to do a 10 mile General Aerobic run. 4 mile TM 6 miles trail.
After about 2 miles on the treadmill I started feeling a little bit frisky. Started out at a 7:00/mile pace and then every 5 minutes I bumped up the speed about 10 sec/mile for 1 hour. So by mile 9 I was at 5:43/mile pace and then finished the final 1/2 mile at 5:30. essentially this turned out being an 8 mile Tempo run. This is a workout I used to do all the time training for Ogden but since I have been running more outside it is very hard to simulate something like this. Definately the fastest 10 miles I have run in training I think.
Over all 10 miles in 1:02:30 6:15/mile average pace. I figure if I can run at this same effort on Saturday at Provo River 1/2 taking into account downhill and tailwind I should be able to hopefully run a 1:18. According to the Race Time Predictor I need to run 1:16 to pull off a 2:40:00 at TOU. Not sure I have a 1:16 half in me yet.
HR. Started out at 140,
Avg. HR 158
Max. HR 172 (LT zone)
11:45, 6 mile recovery run for lunch, with a peanut butter/honey sandwich, and Muscle Milk to wash it down.
Mile VO2 Max run.Definitely out
of my comfort zone this morning.As opposed to just going for a long run, with some short sprints
schedule had me do 6X1200’s today.First time I think I’ve ever done “formal” 1200’s.My new least favorite workout, I do
feel really good now that it’s over.
¼ Mile splits looked like this.
1-79.7, 81.9, 84.01200 total 4:06Max HR 167
2-82.2, 84.0, 85.91200 total 4:12 Max
3-82.9, 84.2, 85.91200 total 4:13Max HR 171
4-83.1, 85.1, 84.91200 total 4:13 Max
5-85.2, 85.7, 84.91200 total 4:15 Max
6-81.6, 83.0, 83.91200 total 4:09Max HR 172
At the airport on my way to Anahiem now, hopefully I can
find a good run tomorrow morning.It looks like there is a river trail about 3 miles from the hotel, I
think I’ll drive down and try it out.
5:30 am. Probably one of the coolest things about Garmin Connect is that you can look up other people runs and bike rides. So I knew I was going to be in Anehiem California today and did a search around Disney and found a bike trail about 3 miles away by the Honda center and the Angels field. So I drove out and found a nice safe place to park and took off running the unknown. It's amazing how in an urban city you can find a trail that is continuous for 20 miles without stops. Plus it had drinking fountains about every 3-5 miles which was nice.
Was planning on going 15 miles but at 7.5 I got to a pretty big park, I wanted to find a drinking fountain before I turned around and ended up going 8 miles to water. Worth the extra mile. Not especially scenic route but nice morning for a run, cool, light breeze, a little humid.
16 miles in 1:49:00
6:50/mile avg pace.
I'm suppose to run 5 for lunch, but doubt it will happen since I'm on a work trip and have lunch plans with a client.
5:45 am. General Aerobic run. Back in Utah, got a late start cause I was going to run outside but decided it was too muddy to do my normal 10 miler. Went to the gym and did 4 miles on the treadmill in 29:15. 7:18/mile avg. Then I went out to the trail, after about 1/2 mile of eating bugs decided to leave the trail and find a new route. Ran up to the South Jordan Temple and looped around the golf course and back to the gym. Ended up being 6.5 in 47:00 7:15/mile avg.
Question, does a 13.1 mile race on Saturday equal an 18 mile run? Or do I need to run 5 more miles after I'm done.
11:15 am. Went with Ryan on the river trail for lunch. He was doing 10 but we decided to do 6 on the trail and then he finished up on the treadmill. It was a little bit hot and a little bit windy but a good run overall.
4:45 am. 10 Miles Recovery. I woke up earlier than normal this morning cause I knew that a running group meets at the gym on Friday mornings at 4:30. There where actually about 10 people waiting in the lobby, I asked if I could go with them, they said sure. They said they were slow, I said great. I ran with them really, really slow for about 5 miles and then when I saw they where going back to the gym I split off and went by myself for another 5.
10 miles in 1:20:12 7:56/mile avg pace.
400 meter swim in the pool after and a soak in the hottub to loosen up.
Legs feel pretty good, I got a really good massage from Britt last night so hopefully I can perform tomorrow. Is anyone else out there going to be at Provo River 1/2?
Provo River 1/2 Marathon (13.1 Miles) 01:19:00, Place overall: 10
Marathon Pace Miles
VO2 Max Miles
I'll do a more detailed report later, just wanted to give a quick update. Pretty good day, I have had a side ache the last 2 days which I was worried would act up today but I held up pretty well. My legs felt amazingly well after another almost 85 mile week so I felt good going in. There was a lot of confusion at the start line this morning so I just hung out with Sasha figuring the race wouldn't start without him :). We got started about 10 minutes late which was amazing it started that close to on time considering how confused everyone was.
I did about 2 miles of warm up in the hour and a half I had to wait, just ran up and down the canyon a few times and up the hill for bathroom breaks a few times.
My plan was to just go for it from the start, I figured I do 13 miles everyday so worse case if I blew up I could just slow down to a normal run pace and still finish good. I did start out very fast for me, but felt good and kept the pace up through the entire canyon to Vivian park, slowed down a bit there and then going back up the canyon was really slow, partially on purpose mostly because of the wind. At the turn around I picked it back up which I was glad I could do, I was afraid the slow pace going up would cause me to slow down.
Coming back down the canyon it started to get uncomfortably hot, I was hoping to hit the 10 mile marker in under 1 hour, but I hit it at exactly 1 and knew I didn't have an 18 minute 5 K left in me. I pushed as hard as I could for the last 5K but frankly was pretty shot, I think because of the heat. I don't run in the heat enough. Actually managed a sprint finish trying to catch the guy in front of me, but I didn't take off soon enough. He probably got me by about 5 seconds. Anyway, 10th place overall (again) my wife thinks I'm in a 10th place rut. Not a bad rut all things considered. My Garmin said 1:19:00, the timer was off at the finish so I don't know official time yet.
Splits went like this
Mile 1-5:34.66Most likely my fastest mile split ever.
Mile 7-6:24.96Not as bad as I thought going up the
hill.I guessed 7:00
Mile 10- 6:00.91
Mile 11- 6:05.78
Mile 12- 6:09.29
Mile 13- 6:13.75
Last 0.1- 1:19.04Garmin says I hit 4:40 pace on final sprint, I felt fast :)
Total time according to Garmin 1:19:04
Side note: I ran this race last year as someone else in 1:40:?? at the time I thought I totally rocked it. So I figure all I have to do is improve my time by 21 minutes for next year and I'll break 1 hour. :)