Everything Counts

Ogden Marathon

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Location:

South Weber,UT,

Member Since:

May 09, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

800 Meters 1:50.14 (Track-BYU)

1500 Meters 3:42.07 (Track-Stanford) Likely the best race of my life; converts to a 3:59.85 Mile

5000 Meters 14:20 (Track-Stanford)

8000 Meters 23:53 (Cross Country-Pre Nationals Iowa)

10000 Meters 29:57 (Track-Stanford)

Half Marathon (Mesa-Phoenix Half) 1:05:11

Marathon (St George) 2:16:09

Short-Term Running Goals:

2017 Races:

Mesa-Phoenix Half - 3rd Place 1:05:11 PR

Ogden WRC 10-Miler - 1st Place 55:46

Provo City Half - 1st Place 1:06:33

Ogden Marathon - 2nd Place 2:25:46

Long-Term Running Goals:

My main goal is just to stay healthy.  I was injured every year in my college career except for one.  I would like to reverse that trend and always stay injury-free.

 

Personal:

I am a family man.  I am married to my beautiful wife Amy (who also ran at Weber and is quite the runner).  We have four beautiful daughters named Evelyn (6 years old), Hannah (4 year old), Nora (2 year old), and Iris (5 months).

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I am supported by Brooks

I am a Generation Ucan elite athlete

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
Salomon Pro Wings 2 Lifetime Miles: 161.10
Brooks PureCadence 5 Lifetime Miles: 101.85
Brooks Adrenaline 17 Lifetime Miles: 161.85
Brooks Transcend 4 Lifetime Miles: 219.45
Brooks Ravenna 8 Lifetime Miles: 225.10
Brooks PureCadence 6 Lifetime Miles: 188.10
Brooks Launch 4 Lifetime Miles: 107.50
Brooks Glycerin 14 Lifetime Miles: 101.47
Brooks Hyperion Lifetime Miles: 92.13
Brooks Caldera Lifetime Miles: 31.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
231.8149.8211.008.31300.94
Adidas Supernova Sequence Miles: 47.51Pearl Izumi EM Road M3 Miles: 96.83Asics GT-2000 Miles: 40.08Pearl Izumi EM Road N1 Miles: 56.66Saucony Fastwich 6 Miles: 22.72Asics GT-2000 (Yellow) Miles: 37.14
Weight: 153.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.164.004.000.0016.16

AM: AEROBIC BUILDER: FARTLEK

I ran an aerobic builder on the roads near the hotel.  It's hard to get the body moving 5 minutes after waking up at what is 3:00 am in the time zone I'm used to, but it turned out ok.  The goal was to alternate 5:40/5:10 every mile for eight miles.  Actuals: 5:42 5:06 5:33 5:09 5:39 5:07 5:42 5:06

PM: 4.71 miles easy at the Metropark again.  Just had enough time for a quick run before I had to drive my co-worker to Cincy to fly out (he got to leave a day earlier than the rest of us).

 

Adidas Supernova Sequence Miles: 11.45Pearl Izumi EM Road M3 Miles: 4.71
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.  It's getting harder every morning to wake up and run out here in Ohio.  I'm just so tired.  I hit snooze way too many times and only ended up with enough time for 7 miles before our meetings.

Again I wanted to run in the evening but we were in meetings until 5:30 and then had to drive to Cincy in rush hour traffic and didn't get to our hotel until 7:00 and by then I was too hungry and just didn't get back out for a run.

Adidas Supernova Sequence Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.430.000.000.007.43

7.43 miles easy.  I got back into town around 3 and went running with Amy and pushing the kids for four miles and then I tacked on a few more after.  My mileage is certainly not where I'd like it to be for Ogden coming up, but oh well.

Pearl Izumi EM Road M3 Miles: 7.43
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

LONG RUN

I met up with Bryant, Jace, and Brad Osguthorpe in Morgan for a long run.  It was good to see Brad; I don't think I've seen him in a year or so.  He's very much still in good shape!  We ended up with 8 miles of pretty good quality: 5:52 5:44 5:41 5:34 5:33 5:31 5:27 5:15

Pearl Izumi EM Road M3 Miles: 20.00
Weight: 154.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

12.03 miles easy on the Riverdale Parkway with Ken, Bryant, and Bret.  The good news is that the weather was warm; the bad news is that with the warm weather come the bugs on the parkway!

Asics GT-2000 Miles: 12.03
Weight: 153.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.257.200.000.0016.45

AM: AEROBIC BUILDER

We had a great group out this morning: Ken, Bryant, Jace, Bret and even Sariah wanted to join us though she'd be running a different pace.  We met at the Riverdale parkway and warmed up two miles and then went into the workout.  Jace is racing Saturday so he only wanted 6 miles, so the goal was at least 6 miles though Bryant and I were considering 8 if we felt good.  The pace was spot on the whole time and everyone finished the 6 miles on pace, it was pretty cool to have a group of five guys run 6 miles at 5:18 average pace all together the whole way.  At six miles Bryant kept going on for 8, I stopped for a potty break and the others called it good at six miles.  After my pit stop I figured I'd do either two more miles or as far as I could get without having to stop again as my stomach was bugging me.  I did another 1.2 miles in 5:18 pace but then had to stop again and at that point just called it good at 7.2 total miles.

Splits: 5:21 5:16 5:19 5:19 5:18 5:17 5:18

PM: 4.95 miles easy with Amy and while pushing the double jogger.  Nice evening with a little wind.  Amy had us run up the monster hill in the neighborhood and pushing the double jogger up it really works your calves!

Adidas Supernova Sequence Miles: 4.95Pearl Izumi EM Road N1 Miles: 11.50
Weight: 153.60
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.740.000.000.0013.74

AM: 8.74 miles easy.  I met Ben and Jon in North Ogden for a nice, easy morning run.  It was beautiful out there just after the rainfall.  Great to see those two back out running and training again after being on the injury reserve for a few months now.

Update on my knee.  I stopped mentioned my knee as I'm sure people were sick of hearing about it daily.  But, it feels great now.  I think the inflammation is gone, but I am still icing it and treating it as though it's not gone just for safety precautions.

Update on training and Ogden Marathon.  I decided I'm going to do a very minimal taper (at least compared to what I've done in the past) that will start this Saturday.  Two reasons for this: I feel like I've over-tapered in the past and also I want to somewhat "train through" Ogden.  I want to still do well there, but with my lack of volume in April my hopes aren't as high and I don't want Ogden to slow down my training too much for Duluth in June.  But don't get me wrong I will still race it hard and try my best, I just am not going to back off as much leading into the race.

Lunchtime: 5 miles easy on the base perimeter road.

Asics GT-2000 Miles: 5.00Pearl Izumi EM Road M3 Miles: 8.74
Weight: 152.60
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.003.8412.04

200 METER REPEATS

I met up with Brett, Bryant, and Sariah to do some 200 meter repeats at the 21st Street Pond.  They were kind enough to humor me and do a birthday workout with me of 32 200-meter repeats for me turning 32 today.  We wanted to keep them easy though since we have the marathon next week so we aimed for 35 seconds and did a 200-meter jog for rest at 6:50 pace.

The problem is I lost track very early on with the count.  I forgot my watch had autolapped twice already after the warmup during some strides (and after I had switched it to kilometers and a 0.2 kilometer autolap) before we started.  So later in the workout I thought I could just subtract two (for the two mile warmup) and then divide by two to get our count.  But really I needed to subtract four and then divide by two because of those strides.  So long story short we only did 31 thinking we'd done 32.  But we did do two strides (about 100 meters each) before we started, so we'll count it.

We averaged 34.97 seconds for the 31 reps, so right where we wanted it.  I also planned to do the 32nd one in 32 seconds, but turns out it was the actually on the 31st and I did it in 31 seconds.  So the whole 32 thing didn't really pan out...haha.  But that's all right.  A good workout with good company this morning. 

Saucony Fastwich 6 Miles: 12.04
Weight: 152.40
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.430.000.000.005.43

5.43 miles easy.  So I decided to run on the trails after work.  I really needed to get more sleep, so I figured I'd run in the afternoon.  I planned on just doing an easy 8 miles or so on the Bonneville Shoreline, but when I got to Adam's Canyon I got the irrestible urge to run up it.  It's super steep but not real long (I climbed 925 feet on the run).  Unfortunately toward the top on the really steep part I was about to pass a hiker who stepped to the side to let me by and instead of watching my footing I was thanking him and my left foot slipped off a rock and I face-planted on the rocky trail.  My right leg to the brunt of the fall and it got cut up pretty good.  So after that I headed back down to get to my car to clean the cuts.  By the time I got back it was starting to bruise and it's a bit sore now.  So, long story short I had to cut the run short and before the top of the trail.  How embarrassing though to eat it right in front of that dude!  At least he was kind enough not to laugh!

Hopefully it's just bruised and will heal in the next few days. 

Adidas Supernova Sequence Miles: 5.43
Weight: 152.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.390.000.000.0013.39

13.39 miles easy.  90-minute run with Bryant and Brett as the three us begin to wind down a tad for Ogden next week.  My leg feels sore from the fall yesterday, but only in the sense it's bruised.  It's nothing that hampers my running at all, so that's good.

Pearl Izumi EM Road M3 Miles: 13.39
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Ben and Ken on the Riverdale Parkway.  Ken had Ben and me laughing hard the first two miles with his stories of his time spent last week in the backwoods of Kentucky!  Ken has quite the Southern accent, he sounded just like a character out of the tv show Justified.

Asics GT-2000 Miles: 10.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.433.000.000.009.43

I met up with Ken at the Wal Mart Grocery in South Ogden.  We did 3 miles easy, a 3-mile pickup (5:26 5:26 5:19) and then a 3.43 mile cooldown.  The weather was perfect, couldn't ask for better.  This is the best time of year for running weather-wise, allergy-wise not so much, but I can trade that off for the nice weather.

Pearl Izumi EM Road N1 Miles: 9.43
Weight: 155.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy on the base perimeter road.  Legs still feeling a tad heavy, but they should be good to go by Saturday.

Pearl Izumi EM Road M3 Miles: 6.00
Weight: 152.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Schedule rest day.  Well the marathon is almost here.  For anyone interested I believe you can track my race via the following link:

http://www.racemyrace.com/hosted/ogden_full.php?rid=161&rrid=23678

Weight: 151.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.400.000.003.05

Last shakeout before the marathon tomorrow morning!  Legs are feeling pretty decent.  I got ten hours of sleep last night too!  So I should be rested and ready.  Weather forecast isn't looking too good (rain and a little head-ish wind), but we'll deal with whatever gets thrown at us (besides no way it'll be worse than UVM last year right?)

I don't have any specific time or place goals.  I just want to get out and run hard and go off of what pace "feels" right.  I have been super strict on my diet the last few days and will continue that today, so hopefully I can avoid the pit stop too. 

It should be an exciting race with several fast runners; making the podium is going to take a pretty good time.  Good luck to everyone that's running and I hope to see several of you up there.

Asics GT-2000 Miles: 3.05
Weight: 152.20
Comments(4)
Race: Ogden Marathon (26.22 Miles) 02:39:23, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5026.220.000.0026.72

What a miserable day all around. Bad, bad day for me. I will write more later but to head off the main questions, no I didn't have stomach issues nor a pit stop. Yes, I did try my best. I don't know even now what the problem was. I stopped for like 10 seconds to tie my shoe just after mile 8 and then just never got back in a groove. By mile 10 my legs felt like they did at mile 20 at Phoenix Marathon. Clearly a very bad sign. By mile 15 my legs were really hurting and my energy levels were like zero. It was weird. I feel grateful I was just able to finish because it was sure looking like I was in trouble of not finishing.

Ok, here's a more detailed report:

I was very proud of my efforts to keep a very strict eye on my nutrition in the days leading up to the race so as to avoid GI issues.  I cut out all dairy, sugar, soda, and anything even close to resembling greasy or spicy food.  I tried to eat well all week but really buckled down starting Wednesday night.  I think was the main (maybe only) positive part of the race today as I avoided stopping for a pit stop or even having an upset stomach for the first time ever in a marathon.  So, I will try to replicate what I ate in future races.

This morning I may have skimmed too much on breakfast though in efforts to avoid GI issues and that may have factored into the low energy levels.  I went with the all liquid breakfast of Gatorade, Clif Shot Blocks, and a Honey Stinger gel.  It may not sound like much, but it was still like 400 calories.  I don't know, maybe I needed more.  I'm open to thoughts on that.

I met up with Bryant and rode up on the bus with him and also with some family.  The starting area was a miserable place!  It was a swampy, muddy mess, not to mention cold.  Unfortunately, even with being on the last bus we still had to wait 1.5 hours for the start, which is just too much to be sitting in the cold and rain.

The gun went off and I found myself in the lead with Jason Holt, which surprised me since I don't feel like the pace was too fast by any means.  By mile 4 Bryant and Brett finally caught up to us and the four of us ran together for a bit.  The first 8 miles were straight into a headwind (5-7 mph) and they were very rainy.  During mile 8 I stopped to tie my shoe (which somehow came undone despite a double knot and being tucked under the cross laces).  I told the others I was going to speed up for about 100 meters and then pull over to tie it.  I was only stopped for about 10 seconds, but man did Bryant take advantage of that!  He took off and dropped the other two at that point.

I tried to work back up to Brett, who had dropped to third in that quick surge, but tried to do it slowly.  I figured I could get back to him in a mile or so, as the pace wasn't difficult.  But somewhere in here I just hit a wall, I know way early to be hitting walls!  But, I just got zapped of enregy.  So, I took out my Clif Shot Blocks and took one at mile 9.  At mile 11 I got my first Honey Stinger down with my first water too.  I went with the drink when you're thirsty strategy today, which worked fine I think, especially with the cool weather.

I was still maintaining what I'd consider a decent pace for the rollers, but it was feeling way harder than it should have and my legs were just tired.  I came through the half in 1:13:30, which was slower than I would've liked.  By mile 15 Justin caught me and asked how I was feeling.  I told him I felt fine cardio-wise, but that my legs were just dead.  He said he felt so-so and then dropped me.  I thought Justin ran a great race for where he's at in his training.

Around this time I thought to myself, "Something is not right.  I don't know what's going on but no way should I feel this tired, stiff, and low on energy.  I run faster than this and further than this every Saturday!  What is going on?  I don't feel sick or anything, but something is seriously not right!"

Once I entered the canyon I was really bleeding time and I started wondering if I was going to make it to the finish.  It was very early to be bleeding that much time, so I was concerned.  During mile 19 I was feeling sorry for myself and I had had a rock in my shoe since mile 12 and I thought oh who cares anymore! I'm stopping to get this rock out!  So I stopped and took my shoe off and emptied the rock.  Then I just stared into space for like 15 seconds wondering how this had happened.  This was a crictical point in whether I was going to finish or not.  The temptation was there to stop, but I made the mental decision to keep going no matter what unless my health was at jeopardy, which is wasn't.  So, I put my shoe back on and started trotting along again.  I looked down at my pace and saw that I was still in the 6:30s.  So, I yelled at myself in my mind, "Start running like a man you pansy!"

That helped for one mile as I managed a 6:06.  I was like "Yes, that's more like it!"  Funny how before the race if you told me I was going to be happy with a 6:06 mile 20 I would've said you're out of your mind.  But I was really happy with that effort at this point.  But tiredness set back in and I slipped back to 6:20s and 6:30s again.  Every step was a huge effort.  But I tried to keep plugging along.

During mile 23 I gave into the sore legs and fatigue and walked a few times, not for long but I did have some walking stretches.  This was the second critical point where it would've been easy to throw in the towel.  But I yelled at myself again to get running!  I knew if I walked too much more my legs weren't going to get going again.  From this point on I was somehow able to manage 6:20s for the rest of the way.  It was a death march, but I just kept putting one foot in front of the other.

Finally I finished in just under 2:40, which really surprised me actually.  At mile 23 I was doing some math and thought there was no way I was going to salvage the 2:30s. 

My family was very concerned and then I finally came down the final stretch and they cheered for me like I was winning the race, which made me kind of emotional because it was so hard for me to finish the race.  I almost felt more proud right then of my effort than I have felt in other marathons, obviously not because of my result but because I refused to quit and put up with some of the most painful miles of my life.

I was so thrilled to here how well Bryant ran!  When you train with someone so much like that and know all the hard work they've put in it's great to see them suceed.  I honestly thought under good conditions today Bryant could break 2:20.  But the weather didn't cooperate and in this rain and wind 2:23 is a very very solid effort!

I thought Brett also gave a great effort in his marathon debut!  We'll miss Brett a lot as he is moving to SLC on Memorial Day.  It will be a huge blow to the Ogden training group!  But we wish him well.

Splits:

5:26 5:28 5:18 5:24 5:26 5:31 5:30 5:39 5:31 5:37 5:49 5:47 5:48 (1:13:30 half)

5:42 6:10 6:01 6:35 6:39 7:32 6:06 6:22 6:34 7:15 6:27 6:28 6:25 and 6:16 pace for last bit (I guess that makes a sad 1:25:53 2nd half)

I should note that I'm not super upset or mad with this result.  It didn't go well at all but that can happen.  It was bad and I'm just going to move on.  I will take the positives out of it (Nutrition and perserverance) and use those to build on the future.  Sometimes you just can't dwell on the bad ones, you just have to let them go.  So my head is up and I'm ready to get rolling again.

Pearl Izumi EM Road N1 Miles: 26.72
Weight: 153.20
Comments(28)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

6.27 miles easy on the Riverdale Parkway with Ken, Jon, Bret, and Bryant.  I wasn't happy that it was raining!  But it was nice to get the legs moving.

Adidas Supernova Sequence Miles: 6.27
Weight: 153.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.790.000.000.008.79

8.79 miles easy on the Riverdale Parkway with Ben, Ken, Jon, and Bryant.  It was a very pleasant run with nice, cool weather.  A lot of laughing on the run this morning, good times.

Pearl Izumi EM Road M3 Miles: 8.79
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on Ogden parkway with Ken, Jon, Bret, and Bryant.

Asics GT-2000 Miles: 10.00
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.240.000.000.008.24

8.24 miles easy with Bryant and Albert in South Ogden.  I think the other guys were planning a quality workout today.

Pearl Izumi EM Road M3 Miles: 8.24
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.360.000.000.0013.36

AM: 9.03 miles easy on the Parkway and in West Haven.  We had another decent group this morning with Ken, Jon, Bret, and Albert.  Long trail run tomorrow morning with the guys, should be fun.

Lunchtime: 4.33 miles easy on base.

Adidas Supernova Sequence Miles: 4.33Asics GT-2000 (Yellow) Miles: 9.03
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.002.000.0015.50

Long trail run with the guys.  It was a beautiful morning for a run.  We had a great group out this morning.  We started the run with Brett, Bryant, Ken, Albert, and Ben.  The first mile was up Beus Canyon and we gained 530 feet in that first mile, so it was a slow split of 10:10.  After that it was mostly down with some rolling up and down until Rainbow Gardens at the mouth of Ogden Canyon.  There Jon and Taylor joined us, but Bryant and Brett left us (turned around to get home earlier)

We then climbed back up to the canal trail and from there to North Ogden.  Ben was behind a bit by this point and we were running to his house.  But his wife needed to leave by 8:15 for work and I didn't think Ben was going to make it in time so Ken and I did an unplanned pickup to try to make it for him to watch his kids until he got there so his wife could leave for work.  So we ran a 5:34 (mostly flat) 4:47 (downhill about 150 feet of drop) and a 5:08 (little less downhill about 100 feet of drop).

We got there with one minute to spare.  I knock on the door and Ben answers! He cut down early and took a shorter route.  So the pickup ended up being unnecessary, but it felt good to get the legs moving that fast!  After providing us with a drink and a powerbar, Ben drove us back to our cars.  It was a good run, but I was pretty tired through most of it.  It will be nice to have a rest day tomorrow.

Pearl Izumi EM Road M3 Miles: 15.50
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.110.000.000.0014.11

AM: 9.74 miles easy with Jace and Jon out in Mariott-Slaterville and West Haven.  Nice, pleasant weather this morning.  Jace showed me a trick he uses to keep his laces tied in races after he read my race report for Ogden.

PM: 4.37 miles easy around good ol' South Weber.

 

Adidas Supernova Sequence Miles: 4.37Asics GT-2000 (Yellow) Miles: 9.74
Weight: 154.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.710.005.000.0014.71

AM: TEMPO RUN

We had a good-sized group this morning with Ken, Jon, Taylor, Albert, and Bret.  We met at the Dee Events Center parking lot and headed into South Ogden for a tempo run.  We did a 3.2 mile warmup that included a half-mile at 5:50 pace and three strides.  We then did our tempo on our "tempo loop" from college days. 

Everyone basically ended up doing their own variation of a tempo run/workout.  I did 5 miles in 25:45 (5:11 5:11 5:09 5:11 5:02).  Ken ran the first 1.5 miles or so before falling back a bit, he ended up doing a 3-2-1 breakdown.  Bret did 2 by 2 miles in 5:20s.  Taylor, Albert, and Jon all did 3.5-4 miles in the 5:40s.  So, it was a solid workout all around for everyone, and we got it in just before the rain started to drizzle.

I'm happy with this morning's workout.  I haven't had very many runs (or races) since SLC Half in April that have been solid.  Thanksgiving Point and Ogden were both disappointments and I haven't had any stellar workouts lately either, so the confidence needed a bit of a boost and I got that today. 

PM: 4.03 miles easy listening to AWOLNATION, The Killers, and Imagine Dragons.  I was tempted to just put "Not Your Fault" on repeat the whole time...good stuff.

Saucony Fastwich 6 Miles: 10.68Pearl Izumi EM Road M3 Miles: 4.03
Weight: 152.80
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy with Jon, Taylor, Bryant, Albert, and Ken.  I felt pretty fatigued this morning on the run, so I think I will avoid a double today.

Asics GT-2000 (Yellow) Miles: 9.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.004.4712.72

AM: INTERVALS

Bryant, Jace, and I met up at the 21st Street Pond to do some fast intervals.  It's been awhile since we've done "fast" paces, so I wasn't sure what to expect.  But the plan I wrote up beforehand was 3-4 sets of 800M/400M/200M/1,000M, which is essentially 4.5-6 miles worth of speed.

The first interval (800 meters) was an absolute shock to the system!  All three of us were breathing loud.  I was like, "Yikes, maybe we should've warmed up a bit more!"  But, we got used to the speed after the first few intervals and ended up with a solid workout.  It was hard and took a great effort each time, but the rest is sufficient enough to repeat the pain on the next interval.  Rest was 2min/1.5min/1min/3min.

Here was how it turned out:

   Goal Time Goal Pace   Set 1 Set 2 Set 3 
 800 M  2:20  4:40  2:21  2:19  2:20
 400 M  1:05  4:20  1:04  1:06  1:05
 200 M  0:31  4:04  0:30  0:30  0:30
 1,000 M  3:00  4:48  3:04  2:58  2:55

The 200 intervals were like manna from heaven!  Only 30 seconds of pain sandwiched with two and a half minutes of rest!  This workout was harder than I anticipated, but that's to be expected when you haven't gone this fast for over a month.

PM: 3.71 miles super easy pushing my girls in the stroller.  I was going to run with Amy, hence the stroller, but her back still hurts her so she immediately called off her run.  But since the girls were all strapped in and ready to go I still pushed them so Amy could get a break too.

Adidas Supernova Sequence Miles: 3.71Pearl Izumi EM Road N1 Miles: 9.01
Weight: 154.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.370.000.000.009.37

9.37 miles easy on the South Weber/Uintah loop.  My legs are definitely TIRED from yesterday and the higher mileage this week.

Asics GT-2000 (Yellow) Miles: 9.37
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
231.8149.8211.008.31300.94
Adidas Supernova Sequence Miles: 47.51Pearl Izumi EM Road M3 Miles: 96.83Asics GT-2000 Miles: 40.08Pearl Izumi EM Road N1 Miles: 56.66Saucony Fastwich 6 Miles: 22.72Asics GT-2000 (Yellow) Miles: 37.14
Weight: 153.19
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