Hurry up slowly..

Week starting Aug 16, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSteve Ash's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200620072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Enjoy the journey instead of looking to the end goal for once..

Personal:

Married with 3 kids and 2 cats. Hoping to make these the better years of my running hobby and share the same rewards I have with my kids and whoever else that might be interested in coming along on this crazy pursuit:)

    
 

 

 

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.0016.008.000.00100.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Very good workout with Adam this morning.  I like running with him because he runs well and he he is a scientist which makes for some very interesting conversations.  We talked about everything from training to Chinese politics to the mitochondrial structure of hummingbirds!

All in all it helps to shorten a long run up Emigration canyon.  After a brief silence for a period and some gatorade kicking in we just started to naturally pick things up just before Ruth's diner.  I would push things a bit feeling the pace then backing off to ask for Garmin results. Then Adam would surge again, and after hearing 4:58 I decided ok that's enough surging for me today!   We pushed the pace pretty hard at times but decided to not turn it into a race at the end.  Good thing thing for me today as I was feeling a little wrung out this morning.

 But it's done and it's in the bank..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-4 miles easy right before work, wanted five but did not want to risk being late.  Dark and a bit chilly this morning..

PM--8 miles out to the Sandy Library and back.  8/min pace up. 6:40-7min/mi. on the way back.  Felt ok, no soreness.   Cooler this evening at 80 degrees.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM-Aerobic resistance run up Quarry bend and back.  Last 3 miles in 17:28.  Felt really good on the run coming home.   Went and had Chinese after, after the fourth plate the help started circling and one quietly dropped the ticket.  Took that as my cue to cease and desist immediately.

It was just so good though..

PM-Took a few hours but it took a nap just to recover from lunch!  Got out the door finally for an easy 6 miler out and back to the Sandy parkway trail.   7/min pace.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.004.000.0016.00

Up to Little Cottonwood and then back around via Quarry bend  and 7th east.  16 miles total. First 8 miles at 7-7:30/mile up with a progression run in the middle starting at 6/min/mile down to 5:36,  5:24,  4:50,  5:22, 5:32, and 5:21 for the final mile home. Some headwind on the last 3 miles going home.  Cooldown for two miles after practicing pace sense at MP.  85 degrees.F.  Ahh.. pleasant exhaustion and time to hit the the Hi C orange.  I way prefer it over Gatorade as it's just easier on the gut and tastes way better! 

 I think I saw Maureen on Quarry bend coming up the hill but my eyes were so full of sweat I could not tell for sure.

PM-Debated on doing a light jog to help circulation and recovery but got sleepy while listening to my wife play Mozart's Lacrymosa from his requiem mass.  Not too bad for sight reading I have to say.  I once knew how to play like that, but marathon training is such a cruel master..

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy recovery run at 6:40ish-7/min/mile pace.  6 miles total.  Felt like I was jogging toward the end.  Just a little stiffness in the glute area and calves from all the hill work yesterday.  7th east out and back.

PM- No run.  Low monotony training schedule is best.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.009.004.000.0024.00

Marathon pace run this morning. Wanted to try a variation of a Canova style workout where I would run at High aerobic for a mile, then marathon pace for a mile and on up to 10 mile race effort before backing down to 6:45-7:30/min pace for a mile.  This hopefully will train the body to become more economical and more efficient with glycogen in the marathon.  It is accomplished mainly through training the muscles to not only buffer lactic acid better, but also to find a running style that is most economical. This is accomplished through long intervals and specific stamina training.    Couple more of these and then hopefully I can start the peaking process in a short window of time.

 18 miles total.  Temp-80s.  12 miles at MP/LT 5:50-5:20/mile pace range.

On a side note I had another dog ecounter of the ugliest kind.  This was some kind of cross between a spaniel and sheepdog. Anyway the yard was not fenced and so the dog came charging after me full bore not giving me much time to react let alone think about a course of action.  So instinctively I stopped suddenly, waved my arms and yelled wildly like a wildman at this animal.  He got the point..  But only after being about two feet shy of taking a chunk out of me.  The amazing part is that which really got me ticked off was that the dog's owner acted like I was the one with the problem!   She yelled at me asking me what was wrong with me.  I said; oh no lady, your the one that is going to have the problem about the time somebody decides to sue you for something like this.  She just kept yelling obscenities at me and telling me I was a jerk.  I just turned around, went home and shook my head in total disbelief at how dog owners always believe their little fido is innocent and we are the perpetrators! Freakin amazing I tell you!   Enough of the vitriolic comment, time to eat, take a nap and forget about this now I guess.   Out.. 

PM-6 miles easy to medium with last mile at sub six pace.  3 miles 7:30-8 min pace with last 3 at 6-6:30/mi.  7th east and trax connector route.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy-medium 10 miles this afternoon after work. 7-8/min pace.   How is anything done easy in a 100 degree environment?  It's not really.  But fall is just around the corner..   Jordan river trail out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.0016.008.000.00100.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):