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SLCTC Winter Series 15K

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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:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrell Road Glove Lifetime Miles: 92.47
Brooks Defyance 3 Lifetime Miles: 670.34
New Balance MR 1400 (2) Lifetime Miles: 469.02
Brooks Cascadia 7 Lifetime Miles: 552.10
Saucony Fastwitch 6 (Orange 10.5) Lifetime Miles: 238.47
Saucony Ride 5 Lifetime Miles: 270.14
UA Cold Gear Rubber Lifetime Miles: 398.72
Kinvara 5 Test Lifetime Miles: 537.10
Asics Hyper Speed 6 Lifetime Miles: 128.90
Kinvara 5 (May 2014) Lifetime Miles: 464.01
Altra Loan Peak 1.5 (free) Lifetime Miles: 109.83
New Balance RC 1400 Lifetime Miles: 414.63
Brooks PureFlow 4 (June 15) Lifetime Miles: 380.33
PT Lifetime Miles: 14.00
Brooks Launch 7 (9-15) Lifetime Miles: 234.59
Treadmill 2016 Lifetime Miles: 38.39
Brooks Cascadia May 2015 Lifetime Miles: 120.74
Treadmill 2017 Lifetime Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.402.0017.300.0078.70
Blue Crocs (9) Miles: 10.00Brooks Cascadia 7 Miles: 20.50Lunge Matrix 2014 Miles: 3.00Saucony Ride 5 Miles: 8.00Treadmill Miles: 5.35Brooks Defyance 3 Miles: 15.00Myrtl Routine 2014 Miles: 1.00New Balance MR 1400 (2) Miles: 8.00Saucony Kinvara 4 (halloween Fright) Miles: 13.50Kinvara 5 Test Miles: 3.50
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

I broke out the blue crocs for the first time in a bit to embarass the crew and let my blisters breathe. Nice morning but I felt kind of blah. Liberty park wanderings with Jake, Nate, James and a variable ensembel cast.

Blue Crocs (9) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.000.0012.50

I decided to do some hill stuff today based on a Jake inspired idea (though I don't know that he'd have me do it today). I ran up memory grove to city creek about 3.25 miles and then started the work out. I didn't have a pace in mind but the idea was to go hard but not laboring hard. I did 4x1/2 mile uphill and they were all 3:09-3:11. For the rests I went back downhill a 1/4 mile other than the fourth rest where I kept going uphill. Then I turned around after the fourth and did 4x1/2 mile downhill in 2:35 other than the third when I did half uphill and half downhill so it was 2:59 (that way I wasn't running hard through the gate going out of city creek). Rests were 1/4 mile uphill. Intervals were about 85-135 ft elevation change which is about 3.25-5%. Fun workout without being overly taxing on a beautiful day with lots of folks out.

Brooks Cascadia 7 Miles: 12.50Lunge Matrix 2014 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy across to HCI and down 4th ave via fed heights. I felt sluggish going down so I decided to pick up the effort on the way back and that felt a bit better.

I forgot socks today and went sockless. The Ride 5s have an edge for the lacing structure that caused both toes to bleed but otherwise they actually felt better. I sometimes get some numbness in these shoes and none of that today.

Saucony Ride 5 Miles: 8.00Lunge Matrix 2014 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.004.000.0015.00

Lunch

Plan was 6x1 mile progressing from MP to 15k pace. I went outside around 11 when the wind was already picking up just to see how bad it was. Within two miles, the snow started coming down pretty good and I headed back to the office. I didn't want the possibility of a big workout in the evening hanging over me with the bad weather so I opted for treadmill.

On the treadmill, I did 4x1 mile at 5:36-5:27 with a 1.5 incline. I ran past the mile mark by 20 seconds each time since the treadmill is slow and I consider these to be 15-20 seconds slower than stated pace. Since I wasn't really locking in 5:40 pace for Saturday, I decided to stop at 4 and hope to go out and do another 2x5:40 this evening to get a feel for the pace. I have started understating treadmill mileage but I know that's a tricky game. I just go .2 over on each run and call it fair. 10 miles total

PM

5 miles right after work. Commuted mostly home then ran 1.5 to the west high track and did 2x1600 in 5:38 and 5:42. It was cold with a strong wind but I didn't feel labored. Felt surprisingly strong.

Treadmill Miles: 5.35Brooks Defyance 3 Miles: 15.00Myrtl Routine 2014 Miles: 1.00Lunge Matrix 2014 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

AM

50 minutes of Biggest Loser weight loss yoga. It's more of a core and stability routine.

Lunch

8 easy most of it with Adam from work to Wasatch. Feeling good not great.

New Balance MR 1400 (2) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Dry creek with James and Nate. Forgot my watch at home but 8 is a pretty precise guess.

Goal tomorrow is to run 5:35s as long as I can and try to stay below 5:40s throughout. There is some wind in the forecast (10 mph WSW) so we shall see.

Forgot to mention. I felt spry today for the first time in two weeks. My minor hip issues are on the mend but not mended but it really was a spring in the legs and a positive attitutde that had been lacking.

Now I need to understand if this is a bad thing. Some may say that you should never feel that great during marathon training. Maybe I need 80+ mpw for adaption? I am mulling it all over but I have run 84 miles in the past 7 days...

Brooks Cascadia 7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Race: SLCTC Winter Series 15K (9.321 Miles) 00:52:49, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.009.300.0017.00

Finally met a goal for this series of sub 53. This was a less agressive goal but it is a good benchmark for where I want to be. Translates into a 2:39 marathon. 5k splits are my favorite, 17:35, 17:39, 17:34. 26:30 out and 26:19 back. Even effort throughout and no let down at the end. Splits 5:36, 5:40, 5:37, 5:46, 5:44, 5:40, 5:38, 5:45, 5:41, 1:40 (garmin had the last part as .34.). 

I felt like I was going to slow during mile 8 when I struggled to hold 5:45 pace but there were a few times like this throughout the race where I felt like letting up but refused to do so. I kept looking at the 5:40 average pace on my watch and when it slipped to 5:41 in mile 8, I was determined to get it back down.

Felt good today and enjoyed the warm up and cool with a bunch of folks. About 3.5 up and 4.2 down. Perfect weather.

Saucony Kinvara 4 (halloween Fright) Miles: 13.50Kinvara 5 Test Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.402.0017.300.0078.70
Blue Crocs (9) Miles: 10.00Brooks Cascadia 7 Miles: 20.50Lunge Matrix 2014 Miles: 3.00Saucony Ride 5 Miles: 8.00Treadmill Miles: 5.35Brooks Defyance 3 Miles: 15.00Myrtl Routine 2014 Miles: 1.00New Balance MR 1400 (2) Miles: 8.00Saucony Kinvara 4 (halloween Fright) Miles: 13.50Kinvara 5 Test Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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