Hurry up slowly..

Week starting Sep 02, 2007

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
20062007200820092010201120122013201420152016201720182019
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:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 10.00 Month: 70.00 Year: 1118.50
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
62.0015.002.002.0081.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Felt depressed today and I was bored out of my head so I went for an easy 10 miler that really seemed to clear my head. 7:30-8min/mi. No time taken for the run. South end of the JRT course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

 Busy today, so I had a hot and blistering 15 miler in the afternoon today on the JRT course today.  I staggered into the local 7-11 and immediately grabbed the largest cup I could find and filled it with Gatorade. Ah, nectar of the gods. Gator never tasted so good! 1:37:44 total time. 6-7 minutes/mi. Last mile before cooldown in 5:48 between mile 12 and mile marker 13. Gradual 2 mile cooldown. 70-85% mhr.  

Additional easy 5 mile run this evening to round out the day. No time. Compared to a normal workday, twenty miles of running is a breeze so I took advantage of the holiday to put in some training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.002.0012.00

AM-Easy 4 miles this morning with a track workout later this afternoon. No time taken for the run.

PM-Track workout today complete with 16x200 meter intervals. Quick 200 meter rest at 6:40-6:30 minute per mile pace. Reps at 40, 37, 35, 37, 36, 37, 34, 36, 33, 34, 35, 35, 34, 36, 33, 36. Cut the workout short because of wind and rain. Nasty day today. 8 miles total with speed changes, warmup and cooldown. Really tough workout to do because of the high winds and rain so I pushed it on the rest to get it over with. I think it was good for something though as I was really getting into anaerobic territory.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just an easy 6 miler today at 6:30-7 min/mi pace. Nice evening to run with the sunset. One of those easy thinking kind of runs. College route.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 miles at 7-7:30/mi. College route.

PM-Easy 6 miles again on the JRT course with pickups to marathon pace. Average 6:45/mi. Heart rate seems to be coming down again for a given pace. But its cooler on average now too.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles on the college route. 118-124 bpm at 7/min per mile. 132-135 at 6:30/mile. Average 6:50/mile for the run. Felt easy and light today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0010.000.000.0019.00

Marathon pace run on the 7th east and Trax loop course. This run after the first mile just felt better and better as I went, right up to the end.  Hit 5:45 split for mile 10 going slightly uphill at the fire station. Thankfully this is a significant improvement from the last MP run on this course for same effort level. THR-148-156 bpm. 56:51 for 10 miles. 1:16:50 total time for 13 miles. I did not even feel like I was gone long. Kinda like stepping into a time machine!

I read all the entrys on Alta Peruvian and you guys did a really awesome job. I decided to pass on it this year because I've read studies before where the residual muscle damage from such events can linger for weeks. So in order to be at maximum for the next two events I decided to skip this years party and to cut mileage gradually for the next two events. There is not much that can be done between now and St George that is going to make a hill of beans in difference anyway.

PM-6 miles easy on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.0015.002.002.0081.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com