What ever it takes!

Week starting Jul 31, 2011

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Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

Favorite Blogs:

Miles:This week: 49.00 Month: 125.20 Year: 1399.15
Elliptical Trainer 2017 Lifetime Miles: 95.00
Treadmill 2017 Lifetime Miles: 454.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.005.000.000.0071.00
Elliptical Trainer Miles: 5.00Saucony Progrid Kinvara Miles: 6.00Nike Free Run+ Livestrong Miles: 42.00Swim Miles: 0.50Saucony Progrid Blue Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ouch!!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was planning on swimming this morning but when I got there the lap pool was closed for cleaning.  They had the splash pool open and it has lanes but that pool is heated and I feel like I'm swimming in a swamp, so I changed back into workout clothes and went upstairs.

5 miles on the elliptical, and then I limped around the gym for 45 minutes doing various machines.

Saturdays race really has me perplexed,  pretty much proves the fact that I have no idea what the heck I'm doing.  I've been in much, much better shape before,  over the last 3 weeks of "official" marathon training I haven't hit any of my key workouts, I had a terrible 5K just a week earlier yet somehow I went and ran a PR,  and I didn't even feel especially great for this race, dealt with stomach cramps the first 4 miles and then had a bit of a crash the last 3.  So how is it that I ended up running the fastest average pace I've ever ran in a race before?  Was the course really that much faster?  Is it simply because I wasn't able to run all summer so my body was better rested?  Or did just having some crazy number like run a 1:15 in my mind give me enough motivation to run faster than I thought was possible?

I did run a bit smarter than other races,  I look at my previous 2 half marathons and I went off the line at a dead sprint close to 5:00/mile, this time I really tried to keep my pace at a level closer to where my average needed to be, even with the huge hill in the first mile.  I don't really have a large pool of races to go off of, so setting PR's isn't a big surprise, if I ran a race every month I'm sure I'd have a much better idea of what I'm capable of but I've really only had 3 or 4 races that I can even compare too.

Elliptical Trainer Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Still a bit sore, but I stretched out and iced last night so this morning I gave myself the OK to go run.  I can't afford to take too much time off.

6 miles on the treadmill waiting for light,  then I went and did 6 really slow relaxing miles on the JRP.  Very nice morning, saw a family of Racoons and a Fox.  Felt like I was in a Disney film.

6 miles in 42:15 7:02 avg pace

6 miles in 49:41 8:17 avg pace

*****************************************************

Decided if I'm going to get over my phobia of running in the sun I need to go run in the sun, which means more lunch time runs while I'm in town.  Wasn't to hot but plenty warm, I wouldn't want to race in it for sure.  Ran from my office up Big Cottonwood canyon until I hit 3 miles and then turned around.  The coming down really hurt.

6 miles in 49:13 8:12 avg pace

Saucony Progrid Kinvara Miles: 6.00Nike Free Run+ Livestrong Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Can someone please remind me what the end goal is???

1600 meter swim at the gym while waiting for the light, then 7 slow miles on the JRP, nice morning, a little warmer than yesterday but still pleasant.

7 miles in 57:58 8:17 avg pace

******************************************

I had every intention of running a short lunch run today, but when lunch time came around I just felt Blah! and didn't think running would accomplish much of anything, so I went to the shoe store and looked at new running shoes.  There are about 3 different ones I would love to try but can't afford $100 a pop.  

Swim Miles: 0.50Nike Free Run+ Livestrong Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

Progressive HR test run today, ran 9 miles on the treadmill starting at 7:00 pace and incrementing up every mile.   Just wanted to get an idea of where my fitness is based on HR from back when I feel like I was in my best shape, which I think was early March right before my stress fracture.  After 9 miles I realized I was anywhere between 5 and 10 bpm higher per given pace than I was back then and stopped.  Went outside and ran a slow 6 miles on the river trail to cool down.

Found an old similar workout from March to compare HR.

Distance Time
 Avg Pace
March Avg HR
Today Avg HR
 Max HR
 1 6:57 6:57 135 137 150
 2 13:40 6:43 144 152 154
 3 20:15 6:35 149 155 158
 4 26:41 6:26 152 160 163
 5 33:00 6:19 154 165 168
 6 39:13 6:13 156 169 170
 7 45:26 6:13 157 170 172
 8 51:30 6:04 159 172 174
 9 57:19 5:49 159 173 176
 Total57:25
 6:21152
 161 176

 

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 7:53 7:53  152 157
 2 15:34 7:41  155 157
 3 23:17 7:43  154 156
 4 30:43 7:26  152 158
 5 38:26 7:43  156 158
 6 46:22 7:56  155 157
 Total46:22
 7:46  154 158

 *****************************************************

I need to find a new lunch time route, running up Big Cottonwood canyon in the middle of the day in August isn't really a "recovery" run.

5 miles in 39:20 7:52 avg pace.

I had to come back and add one more line from my fancy new Quad Core Macbook Pro.  It's pretty sweet.

Nike Free Run+ Livestrong Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

When I woke up this morning I noticed a very dull pain in my hip, doesn't hurt or alter my mobility at all but the fact that I can feel it at all bothers me.  I thought about swimming but then decided to just do an easy run and see how things went,  it didn't hurt at all running so I kept it up but cut the run a bit short.  Ran 8 X .1mile strides the final 2 miles at 12.1,12.2, 12.3......mph and then finished with stretching in the pool and hot tub.  I feel really good and refreshed right now.  Hopefully the hip thing isn't anything bad.

8 miles in 59:30 7:30 avg pace.

Nike Free Run+ Livestrong Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

After last weeks race I wanted to experience the Sogonapmit marathon,  I met Ryan at his house this morning and we drove to a church about 3 miles from the base of American Fork Canyon, ran up the canyon until we hit 9 miles and turned around.  Very nice cool morning, I can definately see why everyone liked that marathon so much, I actually enjoyed the run up the canyon more than coming back down.

18 miles in 2:16:00  ~ 7:34 avg pace   Average going up was probably around 8:30 pace, 6:30 coming down.

Saucony Progrid Blue Miles: 18.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.005.000.000.0071.00
Elliptical Trainer Miles: 5.00Saucony Progrid Kinvara Miles: 6.00Nike Free Run+ Livestrong Miles: 42.00Swim Miles: 0.50Saucony Progrid Blue Miles: 18.00
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