| Location: Salt Lake City,UT, Member Since: May 22, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5k - 16:40 (2014 SLCTC Winter Series)
Half - 1:15:26 (2014 Canyonlands)
Full - 2:34:17 (2014 Boston) Long-Term Running Goals: Stay in shape Personal: Married with sons ages 8 and 4 Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 279.00 | 42.75 | 23.10 | 0.00 | 344.85 |
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Kinvara 5 Test Miles: 126.00 | Skechers Go Run 2 (gray/green) Miles: 103.00 | Brooks Defyance 3 Miles: 33.10 | Treadmill Miles: 1.70 | Saucony Fastwitch 6 (Orange 10.5) Miles: 20.10 | Merrell Road Glove Miles: 1.40 | Saucony Ride 5 Miles: 10.00 | Blue Crocs (9) Miles: 9.00 | Brooks Cascadia 7 Miles: 30.20 | New Balance MR 1400 (2) Miles: 12.05 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
| Long run with James from HHS to BST to Wasatch to Murray Holladay Blvd and back. Very windy going south. My last 20 miler was four weeks ago but I felt good throughout. Ran for about as long as I would like to run Boston time-wise.
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Kinvara 5 Test Miles: 20.75 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 3.00 | 0.00 | 0.00 | 12.50 |
| City creek out and back from home. No real plan but I wanted a decent effort. I felt pretty good going uphill so I did a "tempo" at 6:54 average over 3 miles in the canyon but that was 200 ft up per mile. Then turned around and my legs didn't feel like going super fast so I hovered just under 6:00 pace and than closer to 6:30 pace for the last 3. I was fine with that because it was feeling a little jarring. 6:40 average for the run with 1150 ft up. Perfect day other than a tad windy going south.
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Skechers Go Run 2 (gray/green) Miles: 12.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.95 | 0.00 | 0.00 | 0.00 | 8.95 |
| 1.2 miles at lunch. I realized right as I was leaving that I was supposed to be a judge at a high school mock trial at 1 in Holladay. I found Adam and apologized and went back to work. The highlight of the mock trial was an 'attorney' named Atticus (seriously).
It is Charlie's 6th birthday today and Colin was throwing up at pre-school so I stayed home with him while Charlie went out to birthday dinner. Next opportunity to go out was 8:30. I ran to liberty park and back in 60 minutes exactly for 7.75 miles. Beautiful night but dinner sloshed around uncomfortably. Hip hurt the whole time.
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Skechers Go Run 2 (gray/green) Miles: 8.95 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.65 | 1.00 | 1.00 | 0.00 | 10.65 |
| From work at lunch. Just trying to test things out. I took two days to rest the hip but it didn't really feel any different. So I either live with it and hope for the best or put a stop on running and figure out some appropriate cross for a couple weeks. Since I can still race, I think I am going to deal with it through Boston and then give it a break. Onward and upward.
I did Kevin's tempo loop from 11th and Virginia down memory grove and up 2nd ave. Though it was far from an even effort. 5:48 average included a 5:01 mile down memory grove road. Somewhere in that mile the inflammation disappeared so I guess I just need to run fast all the time. (I lie. This is not his route. His goes down Bonneville to E Capitol Blvd and State I guess.)
Great weather - a refreshing intermittent drizzle.
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Kinvara 5 Test Miles: 10.65 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch run. Lazy and slow.
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Kinvara 5 Test Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Nice nooner from home to the JRP and the 201. Gorgeous day.
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Brooks Defyance 3 Miles: 13.10 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| Met Jake, Nate, Fritz and Rob at HHS for a long run. Ran through Tanner Park up Wasatch and about 1/2 mile past Ruth's. Then turned around and did a Josh MP tempo. 10.1 to 17.1 was 39:48 or about a 5:41 pace with a drop of almost 800 ft. I felt really good until the sugarhouse hill and then I was done. Cooled down about 4 a lot of it around the highland track.
Absolutely perfect weather and I could not be more grateful for the partners willing to run pace with me.
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Kinvara 5 Test Miles: 21.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch run in the 2:00 hour. Super windy which I just love. Left hip and right glute were both quite sore.
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Skechers Go Run 2 (gray/green) Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| Treadmill at physical therapy appointment.
Based on the tests done, I have some hip alignment issues that have caused my right leg to be too short when standing/running (too long when sitting). He was able to do an adjustment and provide me with a self-adjusting routine.
Based on other tests, I have weak glutes on both sides. I compensate with the TFL on my left side and the hamstring on my right side. So a few glute exercises were given. I also have a super tight IT band on my left side which to date has never caused any grief.
Although my toes point out on my left foot, my kneecaps point straight ahead so there's not much he can do about that. I am going back for further evaluation and therapy soon.
Long day with Colin sick with me in my office in the morning (I managed to get him to sleep for 2.5 hours under one of my desks)and then hospitalized in the evening after a doctor visit showed low oxygen and no recovery after treatment. Learned at Primary Childrens that he has RSV. He has done as well as we could hope and should come home this afternoon.
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Treadmill Miles: 1.70 | Skechers Go Run 2 (gray/green) Miles: 1.70 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.20 | 3.00 | 3.00 | 0.00 | 11.20 |
| 3-2-1 sharpening workout for Canyonlands on Saturday. Warmed up about 2.5 to Wasatch and did it on the Wasatch rollers. Started out a bit slow with a 6:04 (40 up 50 down) running with Adam then took off and went maybe a bit fast for the next two at 5:35 (40 up 25 down) and 5:38 (40 up 60 down). Then a .5 mile rest and Adam left. Then 2 at 5:42 (65 up 50 down) and 5:46 (5 up 30 down) which felt like the right effort. Then .25 mile rest and 1 in 5:33 (35 up 50 down).
Felt good the whole time. It was a strong effort but I never felt like I was really working to hold pace.
Overall, I will be upset if I don't hit 5:45 pace on Saturday and the goal is 5:39 pace.
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Skechers Go Run 2 (gray/green) Miles: 11.20 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(12) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Thursday afternoon run from work to 11th ave and C. Nice afternoon. Feeling pretty good.
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Kinvara 5 Test Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice morning run from home. 5 stries on west high track. On my way to Moab! 1:13:59 or die trying.
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Skechers Go Run 2 (gray/green) Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(4) |
| Race: |
Canyonlands Half (13.1 Miles) 01:15:26, Place overall: 6, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 13.10 | 0.00 | 20.10 |
| I went to Moab with my family and mom. We stayed at the Aarchway Inn along the course and they shuttled me to the buses which was nice. As we were pulling away I realized I didn't have my watch and he waited for me to get it. Good service.
Buses were efficient and uneventful - I talked to a brewer from Alamosa, CO. When I got out in the canyon, it wasn't as cold as I was expecting. I found James before long and hung out with him. We warmed up 3. I felt good but worried that I didn't feel very hydrated and decided to drink at every aid station.
For the first mile, I was part of a chase pack chasing Smyth. That pack thinned out over the course of the mile and I tried to stay on the tail end of it. After I passed a guy probably right around mile 1, I was by myself the rest of the race. Never passed anyone and was never passed by anyone. Mile 1 was 5:22 which was what I expected. Then I tried to get in a good rhtyhym but I felt like the first four were a slight downhill the whole way. So my pace stayed a bit quicker than anticipated with 5:32, 5:37, 5:34 for the next three miles. The pace wasn't hard but I feared my ability to hold it for 13 miles. Mile 5 has a couple of gradual hills and I stayed with it at 5:43 and 5:42 for the next mile.
During this time, there had been varying headwinds/crosswinds/tailwinds but nothing that affected racing that I remember. During mile 7 was when the first big headwinds started hitting (gusts up to 30mph were in the forecast). I think I was at 6:13 pace right around 6.55 on my watch (36:50 at the half of the half which was right on but my garmin wasn't matching the mile markers) but I sped up and got the mile down to 5:55 when the wind died down. I decided that the new strategy was to not fall apart with the big headwinds and take advantage of the tailwinds as much as possible. Miles 8 and 9 were both 5:46 with varying winds. During mile 10, the headwind picked up right at the base of the hill that is about 50 ft over .2 miles. So, the strongest headwind of the race on the steepest hill. My pace was 6:29 when I hit the top of the hill and I managed to get it down to 6:04. There continued to be a strong headwind heading west and then finally relief toward the end of mile 11 when I turned south toward Moab. I was not feeling quick coming under the road - 6:03 for mile 11.
I am tired and I am not feeling great but now I've got a pretty big tailwind. I passed my family at the Aarchway and that was a nice boost. Mile 12 was 5:39. I felt pretty done at this point and kept looking at my watch which I hate doing (.8 to go...). I managed a 5:47 for the last mile and 5:20 pace for the last .18 (56 seconds). I was a bit long so all of the splits are a bit fast.
I was glad to not give into the wind and develop the strategy to really push hard at opportune times to make up time in the second half. There was a time there when it felt like the Saltair 10K where I was just going to have to give in to the wind and finish the race but the winds relented often enough and I was motivated enough to stay with it.
1:15:25 is my PR from the DesNews half so I missed it by 1 second! Obviously this is a much better performance but come on. Where was the mindfulness on that one? I was glad to place sixth among a competitive field and I feel like I am still on the right track for a 2:35 at Boston. Cooled down 4 with James and had two beers before my family caught up with me.
These are some of the best organized and executed races in Utah. My first half was The Other Half in 2010. With 167 miles of sporadic training and no running for the three weeks prior to the race, I got a 1:47 and that felt awful. Everything about these races is so well thought out. It is clear they care about the runner's experience and not just the entry fee.
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Saucony Fastwitch 6 (Orange 10.5) Miles: 20.10 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(10) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| From home to city creek via memory grove. Turned around at the gate. Felt pretty good other than a twinge in the right quad that has been there since the latter part of yesterday's race.
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Skechers Go Run 2 (gray/green) Miles: 6.10 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM
Physical therapist. 1.4 mile warm-up.
Lunch
Emigration our and back. Felt really good. 8.6 miles in about 58 minutes. I left my watch in the Aarchway and so no watch the last couple runs. It's pretty nice.
I think I have what I need to run pain free. No hip pain today and I didn't have the tightness the day after the race that I have been accustomed to.
PM
Easy 4 to West High track around 8 times and home. A few pick ups in the last 800.
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Merrell Road Glove Miles: 1.40 | Saucony Ride 5 Miles: 4.00 | Kinvara 5 Test Miles: 8.60 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM
5 easy from home to s temple and I St.
Lunch
Another 8.2 easy up dry creek with Nate. Nice day. Got my watch in the mail today in time for my workout tomorrow.
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Blue Crocs (9) Miles: 5.00 | Brooks Cascadia 7 Miles: 8.20 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 4.00 | 1.00 | 0.00 | 13.00 |
| I decided on 6x1 at threshhold pace off of 90 seconds rest. I ran down early to the U track and was disappointed to see the new barricades covering lanes 1-3 which are apparently going to be forever closed to the public. So even though track was "open" I would have had to do the workout in lane 4 and there was a lot of activity going on.
So I headed up to Wasatch. I did my first mile starting at Foothill and N Campus Dr. I felt pretty strong and stayed with it including a dart across Sunnyside and Foothill and got a 5:35. I rested 90 seconds. The second mile up to Wasatch had likely a 100 ft climb and I really slowed. I got 6:12 for the mile and I no longer felt peppy. Mile 3 didn't feel much better and I got 5:43 and I was working too hard. The words of coach K regarding not overdoing it this week entered my head and I knew I couldn't complete the workout. I did one more mile at 5:51 and my legs were pretty much done. I sauntered up behind the zoo and up emigration canyon and then did 4 minutes fast and 3 minutes fast down the canyon during miles 11 and 12.
With PT workouts and higher mileage days the legs are a bit tired but I am actually encouraged. I am working harder this week and it will pay off. So happy to have the hip problems solved for now. Feels like a new beginning.
I kicked a brick paver pretty hard on January 26 on a Sunday run with the crew and fell. I started complaining about the hip pain on the blog on Feb 6. I am pretty sure that hard kick caused the misalignment and I am pretty sure it is realigned. I will still do the other stuff to fix the chronic imbalances though.
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Brooks Cascadia 7 Miles: 13.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| AM
7.6 in just over 60 minutes. To liberty park and on the wood chips for .46 miles. Just over 60 total. Feeling good.
Lunch
8 more with James and Nate along BST and up Emigration. Nice but still a chilly wind about.
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Brooks Defyance 3 Miles: 8.00 | Skechers Go Run 2 (gray/green) Miles: 7.60 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 8.50 | 0.00 | 0.00 | 22.00 |
| Recruited Kotter and Krah. Ran from the zoo to the top of little mountain in 7:16 pace (1300 ft up) then per Nate's suggestion took it easy on the two 240 ft down miles (6:16, 5:53) and then tempoed the rest of the way down for 5.5 miles/700 ft down at 5:38, 5:28, 5:33, 5:32, 5:25, 5:29 for .5. I left them still feeling good and went back up to do another 3 miles/430 ft down at 5:41, 5:45 and 5:37
6:31 average for 22 miles and I felt very strong throughout with the 1700+ feet of climb.
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Kinvara 5 Test Miles: 22.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| Easy with Fritz from memory grove to U to liberty park and back. A little cold to start out then perfect.
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New Balance MR 1400 (2) Miles: 12.05 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| Lunch
Dry creek with Adam. Very slow. 7.85 total.
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Skechers Go Run 2 (gray/green) Miles: 7.85 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 8.00 | 0.00 | 0.00 | 11.10 |
| 8 at marathon effort. 1.5 up and 1.6 down.
This was during lunch so I made a route that started at Arapeen and Wakara going south around the zoo and to the end of Wasatch at 2300 S. This is a nice Boston simulator other than the 1 mile 150 foot hill from Sunnyside to the start of Wasatch and then another 150 ft 1 mile down. These are miles .7-2.7 and 5.3 - 7.3. 450 ft of total climb and descent for the tempo. Spits were 5:53, 6:02, 5:55, 5:56, 5:55, 5:56, 5:59, 5:56. The slowest miles were those with the most climbing . Felt strong throughout but it was a good effort. Mostly, I was feeling thirsty for the first time in months with the temperature nearing 70 by the end of the workout. 6:31 for the workout just like the Saturday long run but with a slow 300 ft climb back to the office on the cool down.
The intention at Boston if I am feeling good is to go after the hills and keep those miles sub 6 if possible.
I'm pretty sure there was a Trevor Baker sighting on the warm up. He looked long enough for me to look back and I think it was him. If I'd ever met him before, I would've been sure to say hei.
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Skechers Go Run 2 (gray/green) Miles: 11.10 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(13) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch
7 with Adam and Nate. Would have gone farther but we were all really cold with the rain.
PM
6 more from home. I chose the two raniest times to run. And of course it's a beatiful sunset now.
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Saucony Ride 5 Miles: 6.00 | Kinvara 5 Test Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| 10 x 3 minutes hard up and down hills with 60 second rests. 2.5 up 2 down. I got out between two storms and did this in Emigratio nCanyon. The workout ended right as the second storm hit so I had two miles of snow back to my office. Hard workout but not long so I think it was a good second workout for the week.
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Skechers Go Run 2 (gray/green) Miles: 11.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(7) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch run with Collin and Nate for most almost entirely on trails. Nice weather.
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Brooks Defyance 3 Miles: 12.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.75 | 8.25 | 0.00 | 0.00 | 20.00 |
| Long run with 8 mile tempo. 8 up 4 down. Met up with Fritz, Nate and Kotter at HHS and did a loop south through Holladay. The 8 back is a net zero with a lot of rollers so, you know, Boston simulation. It was pretty windy going out but that meant more favorable winds on the way back.
I guess I forgot to tell Fritz we were running tempo so he got things off to a quick start. We dropped to sub 5:50 right after a pit stop at 7.75. Starting at 8, miles were 5:45, 5:44, 5:42 and 5:46 (down 70 ft, even, even, up 65 ft). I lost steam on the next mile and fell back a bit and was a afraid I was dying off 5:56 with 57 up. Next mile was 45 down and a 5:45 and I was feeling better. Then a 5:47 with 17 ft down and a 5:52 final mile with 8 ft up. 47:48 for 8.25 miles or 5:47.6 avg.
I was not felling as good as last week and I was cooked by the end but I think that's exactly what I needed.
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Kinvara 5 Test Miles: 20.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(10) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Liberty park with Fritz and Collin. A bit windy to start but it settled down. It took 4.58 miles to shake out the legs.
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Skechers Go Run 2 (gray/green) Miles: 9.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch
From work to 11th and C and back. Threw in a 6:03 downhill mile to feel that pace for Saturday at the Sriders Half. Plan there is to do 10 at marathon pace and then race to the finish.
More specifically, a slower mile 1 like Boston in 6:05 or so. Then drop it to 5:45 for the rest of the downhill and about 5:50 as it flattens out through mile 10. At this point I have to run mid 5:30s to the finish to PR in the half marathon ever so slightly.
I like this half because it is not much more than 300 ft net downhill so it is "honest" for Utah. Those early downhil miles range from 20 to 80 feet and the last three are about 60ft up total so I would earn that finish.
PM
4 easy from home w/two miles around the west high track. Some accelerations.
New monthly high with 344.85. Glad to be healthy again.
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Blue Crocs (9) Miles: 4.00 | Brooks Cascadia 7 Miles: 9.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 279.00 | 42.75 | 23.10 | 0.00 | 344.85 |
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Kinvara 5 Test Miles: 126.00 | Skechers Go Run 2 (gray/green) Miles: 103.00 | Brooks Defyance 3 Miles: 33.10 | Treadmill Miles: 1.70 | Saucony Fastwitch 6 (Orange 10.5) Miles: 20.10 | Merrell Road Glove Miles: 1.40 | Saucony Ride 5 Miles: 10.00 | Blue Crocs (9) Miles: 9.00 | Brooks Cascadia 7 Miles: 30.20 | New Balance MR 1400 (2) Miles: 12.05 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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