| 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
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Click to donate
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1932.63 | 398.64 | 203.76 | 76.89 | 2611.92 |
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| Adidas Supernova Sequence Miles: 431.68 | Asics 2170 Miles: 148.95 | Saucony Fastwich (Green) Miles: 117.77 | Asics DS Racer Miles: 45.09 | Asics 2170 (Newer) Miles: 407.78 | Barefoot Miles: 4.50 | Saucony Fastwich (Red) Miles: 197.88 | Asics Kayano 17 Miles: 5.11 | Mizuno Wave Alchemy Miles: 319.90 | Saucony Progrid Guide 5 Miles: 168.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.77 | 0.00 | 0.00 | 0.00 | 6.77 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.28 | 0.00 | 0.00 | 1.50 | 4.78 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 1.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 4.50 | 0.00 | 0.00 | 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.26 | 0.00 | 0.00 | 0.00 | 7.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.85 | 0.00 | 0.50 | 3.00 | 6.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.50 | 5.50 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Strider's WRC 10k (6.21 Miles) 00:35:11, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 6.20 | 0.00 | 0.00 | 13.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 4.00 | 0.50 | 0.00 | 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 2.25 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.50 | 5.50 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 6.00 | 0.00 | 0.00 | 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Race: |
Strider's WRC 10-Miler (10 Miles) 00:58:10, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 3.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.50 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.58 | 4.00 | 0.00 | 2.00 | 12.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 0.00 | 0.00 | 0.00 | 7.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.50 | 5.50 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 0.00 | 0.00 | 0.00 | 7.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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| | Race: |
Strider's WRC Half (13.1 Miles) 01:10:24, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 13.10 | 0.00 | 0.00 | 15.80 |
| Splits: 5:14 5:18 5:18 5:12 5:21 5:23 5:20 5:16 5:29 5:26 5:35 5:34 5:25 0:33 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.51 | 0.00 | 0.00 | 0.00 | 10.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.93 | 0.00 | 0.00 | 0.00 | 4.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.12 | 8.00 | 0.00 | 0.00 | 17.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 5.00 | 0.00 | 14.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.54 | 0.00 | 0.00 | 0.00 | 11.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.54 | 0.00 | 0.00 | 0.00 | 3.54 |
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| | Race: |
Salt Lake Half Marathon (13.1 Miles) 01:09:39, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 13.10 | 0.00 | 18.45 |
| Splits: 4:59 5:15 5:08 5:08 5:22 5:25 5:18 5:18 6:01* 5:21 5:15 5:21 5:48** (*bathroom stop **last 1.1) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.28 | 0.00 | 0.00 | 0.00 | 11.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| | Race: |
Thanksgiving Point Half (13.1 Miles) 01:10:24, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 13.10 | 0.00 | 0.00 | 19.40 |
| Splits: 5:29 5:24 5:18 5:18 5:36 5:32 5:33 5:25 5:26 5:19 5:33 5:12 5:19* (*last 1.1) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.54 | 0.00 | 0.00 | 0.00 | 3.54 |
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Provo City Half Marathon (13.1 Miles) 01:07:55, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 13.10 | 0.00 | 19.70 |
| Pretty sure mile markers were off, but splits according to mile markers: 5:03 4:50 5:05 4:49 4:53 5:08 5:03 5:14 5:15 5:18 5:14 5:14 5:26 and 1:24 for last tenth (like I said they had to be inaccurate) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 4.20 | 0.00 | 0.00 | 10.15 |
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AM 3.85 Miles @ 7:01 Pace. Legs feel pretty recovered from Saturday's Half
PM 6.3 Miles @ 5:46 Pace. 4.2 Mile Tempo in middle of run on the old South Weber 10K course, which is still marked. Splits: 5:20 (downhill) 5:32 (uphill) 5:20 5:08 and 1:14 (.2)
I think this was a good Monday workout after a race weekend. The legs felt a bit heavy in the first mile of the tempo, but then they loosened up and felt great toward the end.
While this was a good workout, I need more hard workouts with sub-5:00 pace and plan to accomplish that later in week. |
| Adidas Supernova Sequence Miles: 10.15 |
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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 |
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AM 10 Miles @ 6:51 Pace. Met Bret at 5:30 at the Riverdale Parkway to get in an easy 10 miles before work. Legs were a bit tired from yesterday's double and tempo.
PM 4 Miles @ 7:01 Pace. Nice easy run on base perimeter road, the usual. Just wanted to loosen the legs up and log a few extra easy miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 7.75 | 10.75 |
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2 mile warmup with strides
Big Workout. As punishment for allowing myself to age yet one more year, I did a 400 meter repeat for every year old I am (31 as of today). The goal was to average 70 seconds per repeat. I varied the rest, starting at 70 seconds, then dropping slowly down to 61 seconds. I quickly realized there's a huge difference between 70 rest and 61, so I moved it back up to 70 and eventually 75 for the last five reps. Here are the splits: 71.6 66.8 68.7 71.3 70.2 70.2 68.9 69.9 69.2 69.0 69.7 70.4 72 69.8 69.2 72.2 (these 72s were when I lowered the rest to 61 second range) 70.6 70.1 68.2 70.4 69.9 68.6 69.2 70.8 69.3 70.1 68.8 69.6 70.5 70.0 and 67.0 Average: 69.7 Average Rest: 69.6
1 mile cooldown is all I had time for, as my family was waiting for me to go out to dinner.
I am happy with this workout; it's the second most 400 reps I've ever done. I had a hard time finding and locking into 70 pace for the first few.
I did the run in the afternoon heat and it was a bit rough. I weighed in this morning at 151.5 and after this afternoon workout I was 146, so I lost some serious water weight in this workout.
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| Saucony Fastwich (Green) Miles: 7.75 | Adidas Supernova Sequence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy on base perimeter road @ 6:50 pace. My legs are definitely fatigued from yesterday's workout (more so than from any of the half marathons I've raced lately). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Miles @ 6:29 pace. Same route as yesterday. My legs still felt fatigued at the start of the run, but felt pretty good toward the end. |
| Adidas Supernova Sequence Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.50 | 0.00 | 13.00 |
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13 Miles @ 6:01 avg pace. The plan was to do 17 miles with 7.5 miles @ 5:30 pace, but I ran out of time. My wife is out of town for a funeral and my sister could only watch my daughter until 10:45, and I simply didn't get started on my run soon enough. But it was still a good run.
Met Ken Richardson, my brother Jared, and his friend Delia at 8:05 to carpool up to Morgan Valley, where we planned to run on some rolling hills. We dropped Jared and Delia off at the start to give them a headstart and then Ken and I dropped a car off 7 miles out. Finally, Ken and I got started and Ken ran the first 7 miles with me to his car. We ran that stretch in 45:09. He stopped there, as he only planned on 7, and picked up Jared and Delia. Then the three of them drove alongside me for the next 6 miles. I ran a 5.5 mile tempo on this stretch with splits of 526 524 531 (this mile was interrupted by a huge herd of cattle that took up the entire road! I thought I was going to get trampled!) 527 530 and 229 for the last 0.5 followed by 0.5 mile cooldown. Then I raced back to pick up my daughter just in the nick of time. Then we all went and got a nice breakfast...great morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: 3 miles easy on the treadmill @ 6:50 pace. I hate the treadmill, it's sooo boring. But I didn't really have other options this morning. AM Part 2: 8.5 Miles @ 6:23 pace. Right after I got done with my treadmill run and showered, my brother called with a generous offer to push Evelyn (my daughter) on his run with my sister so I could get a run in. So, I couldn't turn that down. So, I got two runs in this morning (well late morning anyway) and may just call that good for the day. It was pretty hot out and I don't often run shirtless, but I did today and I got burned pretty good! Today is my third day of being essentially a single parent until my wife gets back in town tomorrow and it's hard to get good runs in. I have a new found respect for single parents and how well they have to manage their time!
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| Asics 2170 Miles: 3.00 | Adidas Supernova Sequence Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
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AM: 9.25 miles @ 7:00 pace. Met up with Ben, Bret, and Bryant in North Ogden to get an easy run in. Bret and I met early to get some extra time in before meeting Ben and Bryant. It was a good, enjoyable easy run.
In other news, looks like three of my siblings and my mother got into the St. George Marathon, so it's going to be a family party!
PM: 4.05 miles @ 6:46 pace. Just an easy stroll through my neighborhood once the heat died down. |
| Asics 2170 Miles: 4.05 | Adidas Supernova Sequence Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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8 miles @ 6:06 average pace. I ran the base perimeter road, out and back. I did 6 half-mile intervals during the run with half-mile easy run in between. First three were uphill and into a headwind from Weber Canyon; last three were downhill with a tailwind. I wanted to run these in about 2:30-2:35 pace (just slightly faster than half marathon goal pace). Splits were 2:31 2:40 2:35 2:29 2:28 2:28. My legs felt pretty tired during the run. Tomorrow will be a planned off day and then easy miles Friday before the race on Saturday.
For anyone who still buys their own running shoes like me, Running Warehouse has an additional 20% off flats today. I ordered another pair of Saucony Fastwich shoes for only $56. They have several other flats for good prices, but I only paid attention to the Saucony Fastwich, because I knew what I wanted. Follow this link if you're interested: http://www.runningwarehouse.com/mailings/120515liquidation20.html | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.54 | 0.00 | 0.00 | 0.00 | 3.54 |
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3.54 miles @ 6:27 pace. Nice and easy miles to loosen the legs up and get ready for tomorrow's race. I threw in a few strides at the end. Legs feel good for the most part. My goal is to run sub-1:09 tomorrow, and ideally closer to 1:08 flat.
I had a near minor catastrophe yesterday. I was helping my brother tear down some walls in his home as part of his remodel and I stepped on a nail. It went through my shoe, but luckily was only long enough to touch my skin but not break skin. That would've been bad.
Good luck to everyone racing at Ogden tomorrow. |
| Adidas Supernova Sequence Miles: 3.54 |
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| | Race: |
Ogden Half Marathon (13.1 Miles) 01:08:45, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 13.10 | 0.00 | 20.10 |
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Got up well before the crack of dawn to head down and catch the bus for the Ogden Half Marathon. I got off the bus up at the starting line with about 45 minutes to go. I waited in a line for a port-a-pottie and then went for a two mile warmup. I got done with the warmup and had about 15 minutes or so and I really felt strongly that I needed another visit to the port-a-pottie. The lines were insane and I finally got my turn with like 2 minutes left until the start. Then I sprinted over to the truck for the drop off bags, and then sprinted to the start line and made it with about 30 seconds to spare. I was lucky to make it in time.
I lined up behind Scott Keate who graciously offered me his spot on the front line, but I told him I was fine and got out quick behind him. My adrenaline was already flowing from almost missing the start and I proceeded to run Mile 1, the only mile with a large hill in it, in 5:07. That was too fast, I planned on about 5:25-5:30 for that mile. Oh well, so I settled down and reminded myself that 5:15-5:25 was fine on this portion of the course and time could be made up on the downhill canyon portion. I was out in front by myself for the first three miles. Miles 2 and 3 were 5:20 and 5:18. As I approached mile 4 I heard footsteps behind me approaching rapidly. And by the time I hit mile 4, Bryant Jensen had closed the gap and was now running alongside me. My legs by this time just didn't have the normal spring in them that I've had in weeks past. Mile 4 was 5:19 but felt much harder, despite being a downhill mile.
Right after mile 4 you enter the canyon and Mile 5 is a pretty steep downhill. Not much interesting going on from here until Mile 9; Bryant and I stayed basically together the whole stretch here. Miles 5-9 splits were 5:07 5:14 5:12 5:13 5:08. I was hoping to average 5:05 on this stretch but my legs just didn't have it today.
At around 9.5 miles I threw in a surge, but Bryant not only covered it but continued it after I ended the surge. By Mile 10 he was probably 10 seconds up on me. Mile 10 split was 5:04. Now we're on the parkway and I was just holding on. Bryant was increasing his lead and I kept feeling worse. I never got any closer the rest of the way. Miles 11-13 were 5:18 5:24 5:25 and 38 for the last tenth (which may be my slowest ever final tenth of a half).
The final time was still a good time for me. I met my "B" goal for the race. My "A" goal was sub-1:08 and my "B" goal was sub-1:09. This was my fifth half marathon in seven weeks, and it definitely felt the worst. Which is weird because I had more time to recover for this one, having not raced last week.
Congrats to Bryant, he ran a stellar race and was tough today. Scott also ran a fantastic race to finish third, he's really stepping it up!
After the race Scott and I cooled down back along the course to watch some of the marathon finishers come in. Fritz was incredible today! Overall I ended up jogging another 40 minutes after the race; a few minutes here and there watching family and friends finish the marathon.
It was great to see and talk to everyone today: Bryant, Scott, Fritz, Ben, Steve, etc. Good job to everyone, it was fun. |
| Saucony Fastwich (Green) Miles: 15.10 | Asics 2170 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 11.75 miles around the base perimeter @ 6:10 avg pace. Met Ken early before work to get in a long-ish run. We ended up going faster than I planned, but I felt well enough. There doesn't seem to be any lingering soreness or fatigue from the race. My knee is bothering me a bit, which is troublesome since that's what put me out for two months in December. So I'll have to monitor it closely and not overdo anything right now. I did run with tape on my knee today and it seemed to help a bit. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 6:29 avg pace. This morning's run ended up being essentially a Weber State Track reunion. Met up with Ken, Bret, Dave, and Steve at the Riverdale Parkway at 5:45 for 8 easy miles. It was good to get a nice group run together with the guys. |
| Adidas Supernova Sequence Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 3.50 | 10.00 |
| Track Workout
Got up early to hit the Hill Air Force Base Track before work. I forgot how much I hate doing intervals here! It's always super windy. And on Wednesdays there's like 50 airmen on the track who think it's ok to walk in lane one!
Anyway I managed ok. The workout was:
4 x 1,000 w/1 min. rest (3:05, 3:07, 3:07, 3:06)
4 x 800 w/2 min. rest (2:26, 2:26, 2:26, 2:25)
4 x 400 w/1.5 min rest (68.5, 69.5, 67.8, 68.1)
4 x 200 w/1.5 min rest (31.1, 30.2, 30.7, 29.2)
2 mile warmup before with strides in the last half mile and 2 mile cooldown.
This was good but not great workout. I think the wind and sharper curves on this particular track made the workout more difficult and hence I didn't run quite as quickly as I was hoping for. But, this still gets the job done I suppose. |
| Saucony Fastwich (Green) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.53 | 0.00 | 0.00 | 0.25 | 11.78 |
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AM: 7.53 miles @ 6:32 pace. Met up with Dave at 6:45 to get in a few easy miles on the North Base loop.
Lunch: 4 miles easy @ 6:33 pace AND 4 all out 15-second sprints. I can't say for sure how far the sprints were, since they were just on the road. It felt good to get up to top speed. Finished up with 7-minute ab workout. |
| Asics 2170 Miles: 4.25 | Adidas Supernova Sequence Miles: 7.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles easy @ 6:32 pace. My plans changed and I am going to go 20 tomorrow instead of 15. So, in an effort to not jump my weekly mileage too high, I cut back to just four miles today. Ended with 7 minutes of abs.
Last night, I contacted UVM race director and switched from the half marathon to the full. This is a big deal for me, I've had very bad experiences at my marathon attempts. But, I figure I need to get a good one under my belt and now is as good of a time as any. The goal will be to run a good time, but not worry about place. Anything under 2:30 would be fantastic for my marathon confidence (or lack thereof as of now). |
| Adidas Supernova Sequence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.31 | 4.05 | 0.00 | 0.00 | 21.36 |
| 21.36 miles @ 6:55 avg. pace. Met up with Ben, Jon, and Bryant to do a long run. Ben and Jon ran the first 13 or so with us at an easy 7:12 pace. After they were done, Ken Richardson joined us and we picked the pace up a bit. Threw in a 4-mile tempo run at 5:40 pace from 16-20. This was a good run and my legs don't feel too bad from it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 72 minute trail run with Bryant. We climbed quite a bit the first half and then came back down. It's hard to say for sure how far it was, but we'll call it 9.5 miles. Got home and did 8 minutes of abs. |
| Adidas Supernova Sequence Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.42 | 0.00 | 0.00 | 0.00 | 12.42 |
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AM: 9 miles easy @ 6:39 pace. Met at Riverdale Parkway at 5:45 with Bret, Bryant, and Steve. This is looking like it will be a weekly Tuesday morning group, which is good.
PM: 3.42 Miles @ 6:23 pace. I didn't plan on a second run today. But I finally gave in and bought a GPS watch (Garmin 610) last week and it arrived in the mail today. So, I had to try it out right? I even tried out the heart rate monitor. I am not sure yet how often I will use it, but it's still nice to have. |
| Asics 2170 Miles: 9.00 | Adidas Supernova Sequence Miles: 3.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.72 | 3.00 | 2.00 | 0.00 | 11.72 |
| 11.72 miles @ 6:05 avg. pace. 11-mile progression run followed by .72 cooldown. Mile splits, using my new garmin :), were 7:07 6:47 6:39 6:30 6:18 6:09 5:52 5:35 5:24 5:11 4:53. I felt pretty good. I actually felt better on the second half of the run than on the first, slower half. This is will probably be my last workout of this type of quality and quantity until after UVM next week. I'll start to back things off a bit from this point until the race, get the legs feeling fresh. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.44 | 0.00 | 0.00 | 0.00 | 7.44 |
| 7.44 miles easy @ 7:06 pace. Ran the north loop on base. I had only one goal for this run, and that was to run slower than 7 min pace. Mission accomplished. |
| Adidas Supernova Sequence Miles: 7.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I had a minor operation scheduled for this morning to get my esophagus scoped and stretched. I was told not to run until later in the evening, but I decided to just take the day off. I'm meeting some of the guys for a long run tomorrow morning though, and then I will really back things off next week in anticipation of the marathon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| 15 miles @ 6:33 avg. pace. Met up with Bryant, Steve, and Jed at the Riverdale Parkway. We went North and looped the 21st Street Pond twice and back for 10 miles at an easy pace. Then we went out and back on a 4-mile tempo run for miles 11-14. Splits were 5:20, 5:25, 5:10, 5:23. I didn't feel too great today, but I got through the run okay with a good effort at the end. I'm excited to taper a bit next week and let the legs get refreshed. |
| Adidas Supernova Sequence Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| 7.01 Miles easy @ 6:47 avg pace. I did an out and back run on the base perimeter road. I wore the heart rate monitor this morning to ensure I kept my heart rate in the "easy" range. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles easy @ 6:33 avg pace. Met up with Ken, Steve, and Jon at the Riverdale Parkway. The bugs were out in full force this morning. I swallowed about five bugs and ended up with like ten in my eyes. It was horrible. The run though felt good, the legs are starting to feel better and rested.
In other news, I shaved my head last night in support of my cousin who starts chemo this morning. So hopefully a bald head will lead to a fast marathon time! |
| Adidas Supernova Sequence Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 2.00 | 0.00 | 0.00 | 5.03 |
| 5.03 Miles at 6:11 avg. pace. Met Ken at the base gym to do a quick five miles with two miles at goal marathon pace: 5:30 (downhill) 5:37. I had a massage last night so the legs were a bit tired feeling, but otherwise I feel great. I will take a scheduled off day tomorrow and then just an easy shakeout on Friday. I feel so lazy when I taper, but hopefully I will be ready to roll on Saturday. |
| Saucony Fastwich (Green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This was a scheduled off day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 0.00 | 0.00 | 0.00 | 3.03 |
| 3.03 Miles @ 6:59 pace. I got in a quick, easy three-mile shakeout as soon as I got to work. The legs feel a bit tight while walking around, but they feel great while running. So, I suppose that's a good thing. I'm as ready as I'm going to be for tomorrow, now I just need to hydrate and rest and wait. |
| Adidas Supernova Sequence Miles: 3.03 |
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| | Race: |
Utah Valley Marathon (23 Miles) 02:17:53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 23.00 | 0.00 | 0.00 | 24.00 |
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Well for anyone keeping score (and I am), the score is now Marathon 4, Riley 0. Another very frustrating attempt at the marathon for me today. But I'll keep my head up and try again. In all honesty today was not an ideal day to try to get a good marathon time under my belt, but I should have adapted to the conditions better than I did. Here's the rundown:
I met Bryant at 345 to catch the buses, after a night of tossing and turning. The bus situation ended up being perfect for us. We were on one of the last buses and got there with only 40 minutes to go. That was perfect for going to the bathroom, warming up, and dropping our bags. I tried to go to the bathroom twice, but couldn't go the second time. This worried me as I usually go three or four times, so I was scared I wasn't emptied yet. But what could I do?
At the start I got to catch up with Scott, Steve, Jon etc. I finally met the one and only Sasha at the start as well.
The gun went off and we were off to a good pace. I wanted to average high 530s for the first seven miles. I was just behind Scott and Sasha at mile one. In front of them were the three Kenyans, Jon, Jordan Perry, Steve, and two guys I didn't recognize. I glanced back and noticed Bryant was ten meters back or so. Mile one was 5:33. Sasha and Scott sped up a bit on mile two and I chose not to go with them. I wanted to stay conservative and in the 530s. Bryant slowed down a bit more and I was immediately running solo. Mile 2 5:31, Mile 3 5:36, Mile 4 5:36. Finally I looked back and Bryant was making his way up to me to work together. I slowed a bit to let him catch up by mile 5 and we began working together. Sasha and Scott were about 20 seconds up and Jordan had slowed to run with them as well. Mile 5 5:42. Around mile 6 the wind picked up and we agreed to switch leads. I led mile 6 and Bryant mile 7. We passed the two guys I didn't know on this stretch. Mile 6 5:37 Mile 7 5:44. We caught up to the trio of Scott, Sasha, and Jordan at Mile 7. Sasha asked me to take the next mile leading at this point. But we were moving faster than them and I didn't really want to slow down the effort too much. I did scale it back a bit and figured if they wanted to come with they could and we'd work as five, but they ended up staying back and only Bryant came with me.
The hills were starting and we scaled back pace and effort a bit. The wind was howling in our faces bigtime at this point and the next ten miles or so were extremely windy with a constant, brutal headwind. I led mile 8 up the hill and Bryant mile 9. Mile 8 6:03 Mile 9 6:10. During mile 9 I told Bryant he needed to grow a few more inches so I'd get a better draft off him.
Mile 10 was downhill but was one of the windiest of the race. I was back in the lead and we came through in 5:39. We were now running on concrete as opposed to asphault and my knee noticed the difference immediately. My knee has been bugging me lately, but tape has been doing the job. But it started aching here.
During mile 11 I knew I needed that dreaded potty break. I apologized to Bryant that he'd have to work alone in the wind now as I had to stop. I stopped just after mile 11 (5:48).
I wanted a fast potty break, but the toilet paper would not cooperate! The roll was unopened and glued shut. I could not get the stupid roll open, it was so frustrating sitting in there wasting time trying to open the toilet paper! Finally I got my hulk on and ripped like a quarter of the roll off and got what I needed...sheesh!
I came out of the potty just as Sasha was passing and Scott and Jordan had already gone by. I think I must've been in there for 1:10-1:15 (and it could've been 20 seconds with a cooperative roll!) I immediately passed Sasha back and tried to get back in a groove. Up to this break I was feeling awesome despite the wind, but after the break I could never really get back in a groove. Mile 12 was 7:05.
I tried to make my way back up to Scott and Jordan who were roughly 30 seconds up maybe? I ran mile 13 in 5:56. Running in the wind solo after a stop was rough on me. I came through the half somewhere close to 1:17 I think. I grabbed a gu at 13 and held it in my hand slowly nibbling it until 14. My stomach didn't want it at all, but I knew I had to have it. Before the race I calculated I needed 500 calories during the race and this gu would only make 200! Mile 14 was 5:45. Somewhere around here I caught up to Scott and Jordan.
I had a decision now, slow down and work with them or try to get back up to Bryant. I didn't feel great but I didn't want to slow the effort either. So I went by them and started to track Bryant's progress. I was definitely making ground and thought I may be able to get up to him within 2 miles and start working together again. Mile 15 was 5:51
Running solo in the wind was starting to really fatigue me and the legs still weren't back in full groove from the stop. I look up...am I still gaining on Bryant? I think so. This was a hilly mile. Mile 16 6:06.
During mile 17 I look up again. Am I gaining on him? Nope not anymore he's advancing further ahead. Crap, I'm on my own most likely the rest of the race. Mile 17 6:11
During mile 18 my left calf started to cramp. No no no, not again. Crap I need a gu! There's one at 19, I can get there. Mile 18 5:57
I get to 19, grab a gu and drink a powerade, even though I hate taking powerade while running. It makes my stomach upset, but I needed calories bad! The powerade did it's job. No, not at helping me, but at getting my stomach upset. I have a few nasty burps, fighting off vomit and then try to get the rest of the gu down. Mile 19 5:56
Ok, 7 miles to go. My calf is cramping bad, but I can still do this. My knee is aching bigtime too, but nothing I can't endure. Mile 20 6:16
Just after 20 I hear footsteps and look back to see Scott and Jordan. I know I can't go with them, so I just give Scott a low five as he passes and say good job. Jordan kindly says hop on and come with us, but it wasn't going to happen.
I need water bad! I'm getting very dehydrated, but 21 is close and the aide station there. Mile 21 6:18. I grab a water and it's only one fourth of the way full. Are you kidding me? I need water! And I get like 2 ounces. Freak! Now I have to wait two more miles. Oh man I need water bad. And calories! I've only had 300, I needed 500. Oh man I'm in trouble.
The wheels start coming off here and the quads and right calf join the cramping party. Mile 22 6:32.
I am still sitting in 8th but I am hurting bad. I want to stop and stretch the calves, but no I have to get to that mile 23 aide station. I can get there. Don't stop. Don't stop. Get to the aide station, then if needed stop and get lots of powerade! I get there just barely, but I am lightheaded and my arms are completely numb. Mile 23 6:52
I stop and drink three cups of powerade and two cups of water. I try to stretch my calves and then attempt to run again. But it wasn't happening. Come on! Run, get going again! My legs almost give out and I stop and sit down on the curb. Get up and finish. Get up. I get up again and try to walk but I can't even walk in a straight line. I think I'm going to pass out. I lie down on my back on the sidewalk. Some kind half marathoners stop and give me water and gu. They help me up and I try to go again for a third time, but I still can harldy walk, let alone run. I'm freezing cold, despite hot temps. I think for the first time that I may not finish.
Finally the next guy passes me, who I don't recognize and tells me I can do it. I wish he were right. I try one more time and nearly fall over. I finally decide to call it quits. I ask a bystander for a phone and for the second straight marathon I make the shameful call to my wife to ask for a ride. Total bummer!
I cross the road to lie on some grass and wait for her. Another bystander tells me to get up and walk. She helps me up and offers me a ride. I tell her my wife is coming. She goes to her car and grabs me a drink. I thank her and walk crookedly along the sidewalk waiting for Amy. She pulls up and gets out to help me walk and I almost cry from the combo of pain, shame, and the look of concern on her face. We drive to the gas station and get me some gatorade and food to try to recover.
Bryant ended up running a brilliant race and almost caught Jon for 3rd place. I feel like I let him down by having to stop and him facing the wind alone. Sorry Bryant if you read this.
I am frustrated and upset, but I won't give up. I will get a win against this marathon soon enough. One of my favorite quotes from the TV show Lost is "Struggling is Nature's Way of Strengthening". And I definitely struggled today.
Moving forward I need to do better at taking in calories during the race. I knew I needed 500 and I only took 300. What? Did I think the number would magically change to 300 and I'd be fine? Dumb of me. Second, I need to solve my bowel issues, because when I stop I have the hardest time getting going again. I tried immodium this race but I guess it didn't help like I had hoped. |
| Saucony Fastwich (Green) Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes easy on the bike at the gym. Quads and hammies are sore, but the calves feel surprisingly good. I slept in my compression sleeves Saturday night and it worked wonders on the calves. My knee hurts quite a bit though and that is a concern. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.74 | 0.00 | 0.00 | 0.00 | 1.74 |
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25 minutes on the bike at the gym. Then I tried to get a short run in but my knee started hurting and I had to turn around early.
1.74 miles @ 6:59 pace. Ended with 8-minute ab workout. |
| Adidas Supernova Sequence Miles: 1.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.13 | 0.00 | 0.00 | 0.00 | 3.13 |
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25 minutes on the bike at the gym. I tried another run to test the knee out. Today was better than yesterday, but it still hurts a bit. I ran the last mile in 5:42 to test out how it felt going faster. It actually hurt a bit less going fast. Followed the run up with 10.5 minutes of abs.
3.13 miles @ 6:10 pace. |
| Adidas Supernova Sequence Miles: 3.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy @ 6:09 pace. Met Ken for a lunchtime run on base. The knee hurt for the first half mile, then seemed to warm up. It was still a bit bothersome, but not so bad as to prevent running. Finished up with 10.5 minutes of abs. | |
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| | Race: |
Wasatch Back Relay Leg 5 (7.93 Miles) 00:48:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.93 | 0.00 | 0.00 | 7.93 |
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Leg 5 of the Wasatch Back Relay. I wasn't sure if I was even going to be able to run. My knee has been hurting a lot this week. But I made a commitment to my team to run and I love running with my old teammates (it's like a Weber Track Reunion), so I decided to give it a try.
Going into the leg we were in 2nd place as a team and about 3.5 minutes behind the BYU team for first. I got anxious and wanted to make up time, so I got after it quickly. The leg is basically up a mountain, you run up Avon Pass. You gain over 1200 feet in just under 8 miles. I was a bit too fast at the start and slowed a bit at the end, but overall a very solid time for running over a mountain pass on a rocky dirt road. And in the end I cut two minutes out of the BYU lead! Sweet. Here are my splits from the garmin.
5:51 5:46 6:04 5:58 6:08 6:23 6:59 and 6:06 pace for last .93 Mile 7 gained over 300 feet and was really difficult on me.
The knee hurt the first mile and then warmed up and/or went numb, either way I was able to finish. |
| Asics DS Racer Miles: 7.93 |
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Wasatch Back Relay Legs 17 & 29 (7.1 Miles) 00:38:31 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.22 | 2.88 | 0.00 | 7.10 |
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Leg 17 of Wasatch Back Relay. I had a rough night leading up to my second leg. I had the runs bigtime and my stomach was not being kind to me. I had to use the potty at five exchanges in a row before my run. By the time I started running my stomach was really upset and I had sideaches and stomach cramps less than a mile in. Again, the knee hurt in the first mile and then went away. Usually my night runs are great at Ragnar, but this was easily my weakest effort this year. Time was 23:26 for 4.22 miles. Elevation was 133 gain and 18 loss according to my garmin. Splits were: 5:34 5:25 5:40 5:35 and 5:18 pace for final .22
Leg 29 of Wasatch Back Relay. The knee hurt pretty bad now before I even started. The stomach was still churning and I was now up to 12 stops to the potty in like 13-14 hours. The knee killed the first mile and only hurt the rest of the way on this one. I will have to cross train for most of next week and get this knee to heal. Distance was 2.88 miles with a slight downhill. Splits were 5:15 5:08 and 5:21 pace for last .88. Total time was 15:05.
Overall I think we took second place with a team time of 19:49:xx for 197.5 miles or a 6:01 average I think. Total sleep was one hour almost exactly...not bad!
My teammates were Ken Richardson, Jed Johanson, Bret Ferrier, Trent Hooper, Ben Van Beekum, Kevin Dickey, Braden Perry, Bryant Jensen, Brett Lechtenberg, Steve Shepherd, and Trevor Ricks. |
| Asics DS Racer Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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50 minutes on the bike at the gym. I tried to get my heart rate up, but my legs get tired out a lot more quickly than my heart rate elevates when I bike. My legs will be burning from going fast but my heart rate stays down in the 120s. I guess I just need to get the legs more accustomed to biking. I ended with 12 minutes of abs. I will not attempt a run today in hopes of getting over this knee pain that's been nagging me since UVM. Legs aren't sore from Ragnar, which is a plus. I just got to get this knee feeling better and I'll be good to go again. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.26 | 0.00 | 0.00 | 0.00 | 2.26 |
| 2.26 miles @ 6:29 pace. I decided to test the knee out on a run and turns out it's not any better at all :( I will likely not attempt running again until next Monday. If it still hurts on Monday, I will have to go get it checked I suppose. Frustrating stuff. It seems like every time I get into pretty decent shape this left knee takes me out. I missed 8 weeks in Jan and Feb this year with this same knee, and I had this knee scoped in college and was out for a couple months. |
| Adidas Supernova Sequence Miles: 2.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 minutes on the bike followed by 10.5 minutes of abs. I don't think the knee is going to be ready for running next Monday, I can still feel it even just biking. So annoying, I want to run! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
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3 miles at 5:55 pace. I went for a short run to test the knee out. It starting bugging me about a mile in. I decided to go a bit further and faster to see how it would respond. I ran the second mile in 5:06, and it hurt much less going faster. I slowed back down the third mile and it hurt a bit more again. So, it hurts less going fast. What does that mean? I have no idea.
Had a few extra minutes so I biked 15 more minutes then did my 10.5 minute ab workout.
It looks like I'll be off of running a few more days and maybe I'll test the knee out again Thursday or Friday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on the bike followed by 10.5 minutes of abs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 2.00 | 0.00 | 4.00 |
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4 miles at 5:36 pace. Today it was time to test the knee out again. I decided to quicken the pace, since over the last few weeks, the knee has hurt less when running faster. I wanted the middle two miles at tempo pace and then cooldown the last mile (but the last mile ended up being faster than a typical cooldown). The knee held up well and only started to hurt for the last 3/4 mile. Splits 603 514 512 556. Very hot out! Finished up with 10.5 minutes of ab workout.
I think another week of resting the knee with a few short runs here and there and it should be good to go after that. I hope anyway (fingers crossed!). |
| Adidas Supernova Sequence Miles: 4.00 |
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| | Race: |
Run for the Children 10K (6.21 Miles) 00:34:03, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 6.24 | 0.00 | 7.74 |
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I wasn't sure whether to run this race or not. I haven't run the last two weeks and my knee is still not fully healed. But I figured I could just suffer through it and get some circuit points out of it. I told Ben that I didn't think I could go faster than 34:00. I seem to lose fitness really fast when I miss two weeks like this. So, the goal was just to get a decent place and score the circuit points.
Immediately after the start Ken Richardson, Nate Hornock, Ben Van Beekum, and Albert Wint formed a pack and they were running 5:12-ish pace. I knew that wasn't sustainable for me with my lack of fitness so I let them go and hung back in fifth place for a bit.
I started gaining a bit on the lead group just after mile 2 and passed Albert and soon after Ben around 2.5 miles in. I was about 4 seconds or so back from Ken and Nate but the breathing got really heavy and I slowed quite a bit. They actually sped up from that point on and soon were well out of reach.
My knee felt great until about 4.5 miles in and then it started to ache and hurt. I put up with the pain for the last bit and finished up in 3rd place in 34:03.
I opted against a cooldown since the knee was aching and I didn't want to get it any more inflamed.
Splits 5:21, 5:16, 5:29, 5:32, 5:33, 5:33 (1:19 for last .24)
Hopefully by the end of next week this knee pain will be a thing of the past and I can try to get back into decent shape again. For the circumstances this race was fine, but it's still frustrating to run a flat 10k 15 seconds slower per mile than some half marathons I did in the spring. |
| Saucony Fastwich (Green) Miles: 6.24 | Adidas Supernova Sequence Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.75 | 0.00 | 7.45 |
| 7.45 Miles @ 6:22 pace. Finally, I am able to get a decent run in! My knee is getting better and wasn't painful today, only slightly uncomfortable the last 1.5 miles. Hopefully it's on the way to full recovery and I can put a horrible month of June running behind me and move forward. I did a 400 Meter pickup up the main hill on my course today in 75 and then picked up the last 800 Meters in 2:31. |
| Adidas Supernova Sequence Miles: 7.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| 5.03 miles @ 7:02 pace. I tried to keep the pace easy this morning, as this was my first back-to-back days of running since mid-June. I wasn't sure how the knee would respond, so I went short and easy. The knee held up fine and wasn't even uncomfortable at all during the run, so that's a huge relief. | |
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| | Race: |
Murray Fun Days 5K (3.11 Miles) 00:15:54, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 2.90 | 0.25 | 8.50 |
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I didn't have high hopes for this race after how poorly I ran last Saturday. The goal was similar to Saturday, just run hard and pick up some circuit points.
Showed up 45 minutes early, warmed up 2 miles with Ken Richardson and Albert Wint.
The course was mostly run on State Street in Murray. The first mile is uphill then you turn around and come back down and the third mile is uphill for the first half and downhill for the second half.
I knew it would be a competitive race. Teren Jameson, Jamal Tongo, Nate Hornock, Ken Richardson, and Albert Wint are all very good runners. The race started and Teren, Ken, Jamal, and two high schoolers got out very quickly. I settled into 6th place and ran the first mile in 5:13. I passed the two high schoolers right around the mile mark. Ken, Jamal, and Teren were like 4:50 for that first mile (uphill!). Nate caught up to me just at the turnaround and we ran the next half mile mostly together. Nate gapped me by about 4 seconds at 1.5 miles. Up ahead I could see Teren pulling away, Jamal in second, and Ken somewhat coming back to us. The second mile was 5:01.
Nate got up to maybe 7 seconds on me by 2.5 miles. Ken was about 15 seconds up. We approached a sharp right turn and Ken glanced back and saw Nate and I were closing and he threw in a surge to keep his lead. At 2.9 I had closed on Nate and the gap was 4-5 seconds. I decided it was time to go to the closet, find my old wheels from my days running the mile, dust them off, and see if they still worked! I started kicking hard (somewhere in here I hit mile 3 but was too busy kicking to see my pace, later I found out it was 5:04) Nate turned back and saw me after the crowd got louder and he started sprinting. I found yet another gear and went into 100 meter all out sprint. I ended up getting him by 3-4 seconds for 4th place. My last .15 was 34 seconds or 3:44 mile pace! I figure my last 400 was sub-60.
Total time was 15:54 (though I had 15:52 and it was hand timed so who's to say who was more accurate) for 3.15 miles (at least according to my garmin).
So the race went alot better than I expected after how poorly Saturday went. What a difference just two days of running makes! The best news of the day was my knee didn't bother me at all!
3.35 mile cooldown with Ken. Teren and Nate joined us for part of it as well.
Got home and did my 10.5 minute ab workout. |
| Saucony Fastwich (Green) Miles: 3.15 | Adidas Supernova Sequence Miles: 5.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.25 | 0.00 | 7.50 |
| 7.5 miles @ 6:27 pace. Met Ken early before work on base for an easy 7.5 mile run. It was pretty windy this morning. We picked up 400 meters on the main uphill again in 73 seconds. Other than that just a nice easy morning run. Finished up with 10.5 minutes of ab workout. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 5.21 |
| 5.21 miles @ 6:42 avg pace. Got an easy run in at lunch. I had considered cross training as a precaution with the knee, but decided to just do an easy, short run instead. The weather wasn't too bad for July mid-day. Did some light leg lifting and 10.5 minute ab workout afterwards. |
| Asics 2170 (Newer) Miles: 5.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.78 | 0.00 | 0.00 | 0.00 | 15.78 |
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MOUNTAIN RUN!
15.78 miles @ 8:24 avg pace. Up at 4 am and started running at 5. Ran up Ben Lomond Peak with Ken, Jon, Bryant, and Ben. This was Ben's second ascent in three days! Crazy kid that one! He was a bit fatigued and told us to just go. We waited for him on top. Beautiful morning to run up there! We hit the summit just after sunrise. Cold on top but the cool breeze was awesome on the descent once the sun was up. We gained 3,780 feet in the first 7.9 miles and then dropped that much on the way down. Awesome run, we need to run it more often. I haven't run this mountain since like 2005, it was nice to run it again.
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| Adidas Supernova Sequence Miles: 15.78 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy @ 6:46 avg pace. I ran a loop around the base before work. My quads were a little sore/tender still from Saturday's run, so I just kept the pace nice and easy. |
| Asics 2170 (Newer) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.68 | 0.00 | 0.25 | 0.75 | 12.68 |
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AM: 8.26 miles at 6:44 avg pace. My legs felt quite fatigued today. Yesterday they were sore but still had some spring; today they weren't really sore just tired. First two miles were substantially slower than the rest of the run. I picked up for 400 Meters on the hill again into the wind in 74 seconds. I also did an 800 Meter pickup going on a slight downhill with a tailwind in 2:17.
I had a hard time waking up this morning and planned on getting some abs and light lifting in after my run, but had to cut that part of the workout to get to work on time.
PM: 4.42 miles at 6:48 avg pace. I got in a quick, easy run after we layed Evelyn down for bed. I ran to the park and did a mile barefoot on the grass, during which I did four 20-second pickups at about 200 meter speed.
After I got back I got my 10.5 minute ab workout in. |
| Adidas Supernova Sequence Miles: 3.42 | Asics 2170 (Newer) Miles: 8.26 | Barefoot Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 1.00 | 1.00 | 0.00 | 7.33 |
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7.33 miles @ 6:37 avg pace. This morning was rough. This is the worst I've felt on a run in quite sometime. My resting heart rate this morning was about 6 beats higher than normal, meaning I'm fatigued and may be headed for sickness. I planned a 4-mile tempo this morning and still tried to do it. The first mile was 5:47 uphill into a very strong headwind. The effort felt sub-5:00, it was a brutal mile. Mile two was 5:15, this was substantially easier than the first mile (1/4 of it was still uphill into wind, then flat with crosswind). After the second mile I felt so fatigued that I called off the other two miles of the tempo. On the way back, I felt so tired that I was struggling to hit 7:15. I guess I need some rest.
Afterward I did 6-minute ab workout. |
| Asics 2170 (Newer) Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
| 4.03 miles @ 7:02 avg pace. I am definitely coming down with a bit of a cold or something. I thought about resting today, but decided to give it a try running and see how I feel. I felt pretty wasted so I turned around after two miles and headed back. I am pumping in the vitamin C and hopefully this illness won't last long. |
| Adidas Supernova Sequence Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I am still getting over this bit of sickness I've had. I am registered for a race tomorrow and figured I could use the rest given my fatigue and sickness as of late. | |
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| | Race: |
Run through the Lavender Half (13.23 Miles) 01:15:54, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 13.23 | 0.00 | 0.00 | 17.26 |
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This morning I ran the Run through the Lavender Half Marathon. It well organized and was a really fun time. They also had great prizes, both overall and age group.
I slept in Lindon at Amy's Grandma's house. Got up early and met the Talley's just off I-15 and rode with them down to the race. Before the race even started I was quite certain I was going to place 5th. There was quite a fast field today and my fitness isn't very high right now. The field included Jon Kotter, Jake Krong, Brett Hales, and Alden Bahr.
I only got a very short warmup in of one mile, but the race went out slower, so it wasn't a problem. There was a group of 6 at the start and the first two miles were 5:41 and 5:44. Jon Rosswog fell off the pace somewhere around mile 2 and then there were five of us. I knew I couldn't hang with these guys once they got moving, but as long as they were running slower I may as well have someone to run with. Mile 3 was 5:31. The pace quickened after mile 3 and I knew I couldn't hold it so I backed off and let the four of them go. Mile 4 was 5:25 (They must've been around 5:15). The uphill started at this point and didn't really let up untill 11.5 miles. But it was only gradual and gentle for most of it. When we turned to head East I glanced back to see where 6th place was and I couldn't see anyone at all anywhere close. So, I was quite a ways behind the top four and way out in front of 6th in no man's land. I figured, well heck why kill myself if I'm not going to improve my place, so I let up a tad. I wanted to keep a still somewhat honest pace, but not kill myself. Miles 5-10 were 5:36 5:42 5:55 5:46 5:52 and 5:49.
At this point we turned into the lavender fields and we had quite the uphill from 10.5 to 11.5 and the last mile was mostly downhill to the finish. I glanced back a few times to make sure no one was coming up on me and sure enough no one was in sight, so I coasted to the finish. Final miles were 6:02 6:00 5:33 and 1:12 for final .23. The final time was 1:15:54.
Alden was first followed by Brett, Jon, and Jake. The 5k was also super competitive. I won $100 for 5th place, which is pretty good for 5th! I finished with about the time I estimated I could run on this uphill course. It wasn't fancy by any means, but it was a good workout and I had fun. Even if I had pushed harder I wouldn't have been more than a minute faster and Jake in 4th beat me by like three minutes, so I'm glad I cut back the effort a bit in the middle and save the legs a bit.
It was fun to see some old teammates in Corbin (7th in half), Brett (2nd), and Jace (3rd in 5k). I ran three miles slowly and not all at once for a cooldown.
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| Asics 2170 Miles: 3.00 | Asics DS Racer Miles: 14.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 3.00 | 0.75 | 20.00 |
| 20 miles @ 6:33 avg. pace. We're visiting Amy's family up in Washington this week. So, I had plenty of time to get a good run in. I went 20 miles along the Columbia River. At 13 miles I mixed is some faster stuff: 2 miles in 10:33 1 mile in 4:55 1/2 mile in 2:21 1/4 mile in 1:07 I jogged a half mile in between each. Overall, it was a pretty good run.
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| Asics 2170 (Newer) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
| 8.02 miles at 7:05 avg pace. Just a nice and easy run this morning. My legs were a bit tired from yesterday's run, so I kept this one pretty easy. |
| Adidas Supernova Sequence Miles: 8.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.26 | 0.00 | 5.00 | 0.00 | 15.26 |
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AM: WORKOUT: MILE REPEATS
I did some "lighter" mile repeats down by the river. I wanted to get a good workout in, but not run so fast that I'd be tired tomorrow. I warmed up 2.5 miles then did mile repeats along the river. The goal was 5:08-5:10 pace with 2 minutes in between.
Splits: 5:07 5:11 5:09 5:06 and 5:04
Afterward I cooled down 1.93 miles.
PM: 5.83 miles @ 6:47 avg. pace. Just easy later evening miles up in the hills. Pace ranged from 7:30 to 5:30, but the effort was pretty consistent.
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| Asics 2170 (Newer) Miles: 7.83 | Saucony Fastwich (Red) Miles: 7.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.34 | 0.00 | 0.00 | 0.00 | 9.34 |
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AM: 5.21 miles at 6:59 avg. pace. Just some easy morning miles. I ran barefoot on the grass for two miles, after when I put my shoes back on it felt like I was running with concrete blocks on my feet.
PM: 4.13 miles at 7:01 avg pace. Very similar route to last night. |
| Adidas Supernova Sequence Miles: 7.34 | Barefoot Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today :( I drove 9 hours back from Washington and was just too tired to get out and run late at night. | |
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| | Race: |
Draper Days 5K (3.11 Miles) 00:15:25, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.92 | 0.00 | 3.11 | 0.00 | 9.03 |
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DRAPER DAYS 5K
Well I woke up at 4:45 to get ready and meet Ben at the Park and Ride to drive down to Draper. Both of us were way tired and weren't sure how up to racing we felt. Once we got there we noticed it was going to be a pretty packed field today. We ran into Albert and the three of us warmed up together.
Once the race got started I settled into about 5:00 pace on the first mile. I was surprised to see I was in 9th place a half mile into the race, despite running 5-minute pace. In front, running five abreast were Teren, Jamal, Ben, Fritz, and Albert. Slightly behind them were Ken, Steve, and Nate. I passed Steve around 3/4 mile in and was in 8th at the mile. Mile One 5:00
Right at the mile you turn and head West and it's a decent downhill. I started feeling really good and made a move. I passed Albert in the next half mile. We turned and started heading north and I was gaining on Ben and Fritz. Right before mile two I passed those two at the same time. Fritz looked like he was tempted to latch on and come with me, so I threw in a quick surge to discourage it (sorry Fritz). I was now in 5th and closing on Nate and Ken. Mile Two 4:50
Nate moved up and passed Ken in front of me, Ken tried to go with him but just didn't have it. I passed Ken seconds after that and moved into 4th where I would stay. I was only about three seconds back of Nate but he started moving really well. We made the turn back East again and now had to finish uphill as it was a loop course with the start and finish right next to each other. Nate snuck a peak and saw me a few seconds back and decided to build a lead since I outkicked him last time. He ended up beating me by about 8 seconds I think. He told me after the race I had put the fear of God in him after last race so he really ran hard to build the lead and discouage me attempting a kick; it worked I was too far out of range to attempt one. Mile Three 5:05 and final .11 in 31 seconds or 4:52 pace.
Total time 15:25
I was very happy with this race as it's substantially better than I was running three weeks ago. I cooled down with Ben, Nate, and Albert. And later hung out with those guys and Fritz. Good times. |
| Asics 2170 (Newer) Miles: 5.92 | Saucony Fastwich (Red) Miles: 3.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 3.00 | 0.00 | 16.00 |
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AM: PROGRESSIVE TEMPO RUN
Met Ken on base at 5:15 to get in an early run. We looped around the base. 5.72 miles easy then started into a 5-mile progressive tempo run.
Goal Splits were 5:40 5:30 5:20 5:10 5:00
Actual Splits were 5:34 5:28 5:17 5:09 4:54 (miles 3&4 are slightly aided)
We finished the loop with the last 1.28 miles easy. It was a really good run to get the week started.
PM: 4 miles easy @ 7:15 pace. |
| Asics 2170 Miles: 4.00 | Asics 2170 (Newer) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
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AM: 8 easy miles at roughly 7:10 pace. Met Dave and Jed at the Parkway at 5:45 to get in an easy run this morning. My watch's battery drained halfway through the run, but I know the 4 mile turnaround from before I had a garmin. Nice run and good company.
PM: 5.11 miles at 6:43 pace. Late evening run around South Weber. I saw lots of people out doing fireworks along the way. I did my 10.5 minute ab workout afterward. |
| Adidas Supernova Sequence Miles: 8.00 | Asics Kayano 17 Miles: 5.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 0.25 | 7.43 |
| 7.43 miles at 7:00 pace. I ran the north base loop. I picked 1/4 mile on the uphill again in 76 seconds; I gain 60 feet during this quarter mile. Other than that just some slow, easy miles. |
| Asics 2170 (Newer) Miles: 7.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles @ 6:50 pace. Just an easy out and back on the base perimeter road. |
| Adidas Supernova Sequence Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4 miles @ 6:53 pace. |
| Adidas Supernova Sequence Miles: 3.40 |
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| | Race: |
Morgan Valley Marathon (26.53 Miles) 02:43:32, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 6.53 | 0.00 | 0.00 | 26.53 |
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MORGAN VALLEY MARATHON
I had a plan to use this as a good, quality distance and as a trial run on trying to nail down in-race marathon nutrition. I've had bad experiences of running out of fuel in marathons, so I wanted to use a small, low-key marathon to practice taking in more calories.
I had a great support crew this morning who drove the whole way and gave me water and gatorade every few miles which was sweet.
My plan was to run 20 miles very conservative and then use the last 6.2 as a tempo. In short, I executed that plan perfectly. The course is very honest. It's a loop course with rolling hills, you gain and lose 600 feet over the race; and the elevation is just over 5,000 feet.
I ran the first few miles with Bryant Jensen who planned on running a bit faster than I planned so once he was ready to get rolling at his faster pace I was on my own. We were in 2nd and 3rd place for quite awhile.
I had to take a whiz on mile 6 and I had to take two additional pits stops along the way. The stomach was just not cooperating AGAIN. Everytime I was about to pass the second place guy, I had to stop for a pit stop. These last two stops were during miles 9 and 13.
I finally caught the second place guy right as I started my 6.2 mile tempo during mile 21. The last 6.5 miles felt awesome and I had plenty of fuel to finish strong.
We were midirected in the second mile and from mile 2 on my watch was consistently beeping .25 miles before the marker. The cops had taken us down the half marathon route and it adding an early quarter mile.
So my official time was 2:43:32 I think; my watch had me at 26.2 miles in 2:41:49. And my moving time (minus the three potty stops) was 2:41:24 for the 26.53 miles. So, I was stopped at breaks for like 3 minutes.
Overall, I feel good about this. Clearly, it was easier to not bonk when you run conservative for 20 miles, but it's nice to feel awesome the last 6 miles of a marathon.
Splits (potty break miles marked with *): 6:40 6:22 6:19 6:11 6:14 6:30* 6:05 6:06 6:48* 6:01 6:12 6:21 7:29* 6:04 6:07 6:09 6:15 6:16 6:07 6:03 5:43 5:52 5:47 5:46 5:37 5:28 and 2:50 (5:21 pace) for last .53.
Garmin report: http://connect.garmin.com/activity/203989053
Oh and the highlight of the week was I tied my weekly mileage all-time PR at 72 miles. |
| Saucony Fastwich (Green) Miles: 26.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.21 | 0.00 | 0.00 | 0.00 | 13.21 |
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AM: 7.73 miles easy. Got up early and met Bentley and Troy (some neighbors) to go for an easy run around South Weber. My legs aren't sore at all from the marathon, but they are a bit heavy from fatigue.
PM: 5.48 miles easy. Ran in the blistering heat out and back on the base perimeter road. I tacked on a bit extra at the end. |
| Adidas Supernova Sequence Miles: 5.48 | Asics 2170 (Newer) Miles: 7.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
| 8.13 miles easy. Got up early again and met Jed and Dave at the Riverdale Parkway. Lots of bugs out this morning. |
| Asics 2170 (Newer) Miles: 8.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 1.88 | 12.38 |
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AM: TEMPO WORKOUT
I woke up a little later than planned (the olympics are killing my sleep schedule) so I wasn't able to warm up and cooldown as much as I wanted to. I will have to double today. But, I did get the 4-mile tempo run in, which was the main part of the planned run this morning. Two miles uphill into canyon wind and two miles back down with tailwind. 4 miles in 20:56 PM: TRACK WORKOUT I've been itching to do a speed workout. So, I headed to the track at 4:00 pm and got in a very high quality workout. I did two sets of 600/400/300/200 so 3,000 meters total. Rest was 2:30/1:30/1:30 and then 5:00 between sets. Goal pace was 1:33/1:01/0:45/0:29 Here were the splits: (1st set/2nd set) 600 Meters: 1:33/1:31 400 Meters: 1:01/1:02 300 Meters: 0:44/0:46 200 Meters: 0:28/0:29 Cool down barefoot on the infield. This workout hurt bigtime, but it was the good hurt! I thought the hardest interval would be the second 600 but it was actually the second 400. I think I will need to sleep in my compression sleeves tonight to help the calves recover. Overall, it was a great day!
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| Asics 2170 (Newer) Miles: 8.50 | Barefoot Miles: 1.50 | Saucony Fastwich (Red) Miles: 2.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles very easy. |
| Adidas Supernova Sequence Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.36 | 0.00 | 0.00 | 0.00 | 8.36 |
| 8.36 miles easy. I got some easy miles in at lunchtime. My calves are still a bit sore from Wednesday's speed workout. I have a 10k tomorrow, so hopefully they will feel a bit better by then. Speaking of 10ks, the women's 10k final is today! Track has final arrived at the games. |
| Asics 2170 (Newer) Miles: 8.36 |
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| | Race: |
South Weber 10k (6.21 Miles) 00:32:11, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.27 | 0.00 | 6.22 | 0.00 | 12.49 |
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SOUTH WEBER 10K
I run this local race annually. It's a great little race and it's less than a mile from my house. It's a hilly, point to point course with 255 feet of climb (mostly in first 2.5 miles) and 320 feet of drop (with like 60 feet of it in .05 miles).
I wanted to run faster than last year. Last year I ran 32:27, but the course was a tad short last year. This year they added a tiny bit and it ended up perfectly measured on my watch.
Splits: 5:12, 5:18, 5:22, 5:12, 5:05, 5:01, and 59 seconds for last .22 (4:33 pace)
I negative split the course, which quite frankly is how the course is set up: 16:26 1st 5k and 15:45 2nd 5k.
I warmed up and cooled down with Ben, who won the 5k and also a bit with Angie who won the women's 5k.
They announced I had won $50. I didn't open my envelope until I got home, and I was expecting to see a Grant in there, but was suprised when I saw a Benjamin instead! But hey, I'm not complaining! |
| Saucony Fastwich (Red) Miles: 12.49 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.32 | 0.00 | 0.00 | 0.00 | 11.32 |
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AM: 6.19 miles easy around the hills in La Jolla and along the beach.
PM: 5.13 miles easy around Balboa Park. |
| Adidas Supernova Sequence Miles: 6.19 | Asics 2170 (Newer) Miles: 5.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. I ran around La Jolla again and headed up to catch a glimpse of Torrey Pines Golf Course. I found it and saw part of the course from the road. All I can say is, "I want to go to there!" I then ran along some cliffs overlooking the ocean. Basically 9 miles of exploring. |
| Asics 2170 (Newer) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.58 | 0.00 | 0.00 | 0.00 | 9.58 |
| Easy miles. |
| Adidas Supernova Sequence Miles: 4.30 | Asics 2170 (Newer) Miles: 5.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| 6.36 easy. I have felt horribly sluggish all week long. I think it's a lack of sleep, I've been averaging about 5 hours for the last week. I am going to skip a morning run tomorrow and get some extra sleep. |
| Adidas Supernova Sequence Miles: 6.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 3.00 | 0.00 | 17.10 |
| 17.1 miles along the coast in La Jolla. I think this is the most I have ever sweat on a run, crazy humid. My shirt was dripping five miles in so I took it off. By the end, my socks were squishing with sweat and you could see sweat seeping out of my shoes with each step, gross. I threw in a few tempo paced miles toward the end 5:20-5:30 pace. The run itself was beautiful and the temperature wasn't bad at all, just crazy humid. |
| Asics 2170 (Newer) Miles: 17.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.78 | 0.00 | 4.00 | 0.00 | 14.78 |
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AM: 10.5 miles. It was good to be back to running in the dry climate of Utah! I did a 4-mile tempo in the middle of the run. The goal was to average 5:15 pace with a constant pace. I met the time goal but not the consistency goal. I decided to not look at my watch and try to do it off of feel. I started out too quickly and then slowed a bit too much, but overall it was a 5:14 avg pace: 5:04 5:08 5:19 5:23
PM: 4.28 miles easy and way too soon after dinner. |
| Asics 2170 Miles: 4.28 | Asics 2170 (Newer) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. Met up with Ken, Dave, Steve, Bret, and Bryant for a run on the Riverdale Parkway. It's always good to catch up with the guys. |
| Adidas Supernova Sequence Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 miles easy on the north base perimeter road. |
| Asics 2170 (Newer) Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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INTERVALS
10 by 800 meters at the Hill AFB pond with 2 minutes passive rest. The goal was to run these in 2:26, but I got off fast on the first one and even faster on the second. By that time I was locked into a faster pace, so I just went with it. In the end, it turned out great.
Splits: 2:21 2:16 2:17 2:18 2:20 2:18 2:20 2:19 2:18 2:14 (avg. 2:18)
2 mile warmup and cooldown. |
| Saucony Fastwich (Red) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.94 | 0.00 | 0.00 | 0.00 | 11.94 |
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AM: 7.44 miles easy on the north base loop. Feeling pretty decent and ready to throw down a great long run tomorrow with Ben and Ken.
PM: 4.5 miles easy. I didn't get up early enough to run as far as I wanted this morning, so I added a few this afternoon to make up for it. |
| Asics 2170 (Newer) Miles: 11.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 3.00 | 2.00 | 2.50 | 22.00 |
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BIG WORKOUT/LONG RUN
22 miles at 5:47 pace.
Met Ken and Ben at 6 at Rainbow Gardens to drive up to Monte Cristo for our run. We essentially ran 22 miles of the new Huntsville Marathon. The goal was to get some faster downhill training in for St. George preparation. The run was absolutely beautiful, Huntsville may end up being a popular marathon with the downhill and the scenary!
We decided to do Ben's patented marathon workout. It's 3 miles at marathon pace, 2 miles at half pace, 1 at 10k, 1200 at 5k, 800 at 3k, and 400 at mile pace. You run equal distance in between each one for recovery (so 3 miles easy after 3 mile pickup and 2 miles easy after 2 mile pickup etc.)
Here were the splits:
3 miles: 5:30 5:33 5:31
2 miles: 5:02 4:59
1 mile: 4:51
1200: 3:36 (4:48 pace)
800: 2:20 (4:40 pace)
400: 1:04 (4:16 pace)
The 3- and 2-mile pickups were conversational. The mile wasn't too bad but not quite conversational, and then the 1200 down were much more difficult. I'm very happy with this run, clearly it was very aided but still it was a solid effort. Ken and I were talking at the end how we could run 4.2 miles more and slow down over a minute a mile and still both crush our marathon PRs.
This was another weekly mileage PR for me at 76 miles! |
| Asics 2170 (Newer) Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM: 10.5 easy and achy miles. I ran an out and back on the base perimeter road. My quads are quite sore from Saturday's monster run, but I managed to still shuffle my way to 10.5 miles. I'm getting sick of seeing this horrible air quality.
PM: 6 more easy miles with Ken and Janae by Mt. Ogden Park and through Weber State. |
| Asics 2170 (Newer) Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.41 | 0.00 | 0.00 | 0.00 | 12.41 |
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AM: 9 miles easy on the Riverdale Parkway. I met up early this morning with Steve, Bret, and Jed for a nice easy run along the parkway. It was nice and cool this morning. My legs are still a tad sore and definitely tired. Hopefully they'll bounce back by Saturday's Half Marathon.
PM: 3.41 miles easy pushing Evelyn in the jogging stroller. She absolutely loves it and told me not to stop but I was ready for dinner. |
| Adidas Supernova Sequence Miles: 12.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.14 | 0.00 | 2.00 | 0.00 | 12.14 |
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AM: 8.64 miles. I did two miles at tempo pace: 5:11 5:01. My legs and body in general just feels fatigued. I guess it's from the increased mileage I've done lately. I hit my weekly mileage high last week and hope to match it this week again, so fatigue is to be expected I guess.
PM: 3.5 miles. Another easy evening run pushing Evelyn in the stroller around South Weber. She insisted I go "really fast" at the end, so I threw in a quick stride to finish it off. |
| Adidas Supernova Sequence Miles: 3.50 | Asics 2170 (Newer) Miles: 8.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. My legs feel better today and a bit more fresh, although my resting heart rate was elevated a bit this morning. That means I should likely back off a bit today and tomorrow, which has been part of the plan. I planned on frontloading the week with mileage so that I could still hit high mileage for the week but also try to have somewhat fresh legs for Saturday's race. We'll see how well that plan works come Saturday. |
| Asics 2170 (Newer) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.25 | 5.00 |
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5 miles easy just around the neighborhood here in South Weber. Ran by the park and did some strides on the grass around 4:40 pace-ish, just to get a tiny bit of turnover for tomorrow.
I am running TOU Half tomorrow morning and don't know what to expect. My mileage is the highest it's ever been in my life the last two weeks. But, I've hit some really good interval workouts, so I could have tired legs or I could be in for a fast surprise! Time will tell. I've never run up there in Logan but I hear it's a great course and faster than the elevation profile would indicate due to a tailwind that is usually present. The main goal right now is St. George and finishing a marathon in a respectable time, so I'm training right through this half and next week's as well. Tomorrow should be fun with some great competition. Good luck to everyone that's running! |
| Adidas Supernova Sequence Miles: 5.00 |
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| | Race: |
Top of Utah Half Marathon (13.1 Miles) 01:07:44, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 13.15 | 0.00 | 20.00 |
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Well I wasn't sure what to expect going into this race. I had hit some good workouts, but I was also pushing my mileage to the highest it's ever been and have had fatigued legs all week. In the end, I am quite happy with the result. But, it was a grind today. Never at any point in the race, even early, did I feel comfortable. It felt hard to whole way, but I just kept at and kept grinding it out. And now my calf muscles feel like someone hit them with a sledge hammer!
Ken and Janae were nice enough to let Ben and I stay with them at her parent's house. So, that was nice to have a free place to stay close to the race. It took forever to get on a bus and we didn't arrive to the start line until 6:35. So, Ben and I found a secret bathroom to skip port a pottie lines and then got in a quick warmup before heading to the start.
The race was out quick. Jake went hard from the get go and Ken and Jason Holt also pushed that first mile pretty hard, while Ben and I backed off a tad.
I passed Jason during mile 2 and came within 7 seconds or so of Ken. Ken kept the gap until the end of mile 5 when I decided I needed to get up to him and start working together. So, I did and then I pulled ahead a tad on a flat section and then he pulled ahead again on a downhill. We didn't do much running "together" as in side by side but we did plenty of pulling and pushing and kept encouraging each other verbally. Miles 5, 6, and 7 had a really good tailwind and then I never felt it again really after 7 (there was actually a slight headwind for the first 4 or so, but nothing too bad).
At the turn out of the canyon, I measured Jake's lead and it was 45 seconds. During the next section Ken put about 7 seconds on me again while I backed off a tad to conserve a bit for the uphill section.
About this time my stomach started grumbling and I was scared I may need a pit stop. As we turned to go uphill at 10.5 miles the lead was still 7 seconds. During mile 11, the most difficult mile, Ken started to slow so I made an effort to catch him and did right at 12 and told him to hop in behind and let's go!
Ken and I were teammates and Weber and are almost like brothers. He's the only person in the world I would encourage instead of try to break when passing at mile 12. Ken responded and went with me. We picked up the pace and then my stomach started hurting bad again. I had to slow down to avoid an embarassing moment and Ken got 5 seconds on me again. Luckily the stomach pain went away and so I made a hard surge and caught Ken at 12.7 or so. Ken turned and asked, "What's the plan? You want this one? Or are we kicking?" I answered, "Let's finish it together."
We continued to pick up the pace and did basically a synchronized kick for the last bit. We both finished 1:07:44 (Ken .2 ahead of me for 2nd). It's a one second PR for me, so I am happy with that. Ben then finished 4th only a minute back for a huge PR, I was so happy for him. He's been wanting that sub-1:10 for quite awhile and it was sweet to see his hard work finally pay off!
Garmin Splits: 4:59 5:07 5:08 5:11 5:01 4:57 5:01 5:08 5:16 5:17 5:25 5:23 5:05 and 40 for the last .15 or 4:32 pace
It was great to see several friends and bloggers at the race! |
| Saucony Fastwich (Green) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
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AM: 13 miles at a moderate pace. Met up with Ken for 13 miles before work. My legs aren't sore, which is a good thing (I slept in my compression calf sleeves Sat. night which helped) but they are a bit tired still. Afterwards did 8 minutes of abs.
PM: 6.2 miles easy. Just an easy afternoon run around the neighborhood. It was still pretty hot out, but definitely bearable.
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| Asics 2170 (Newer) Miles: 13.00 | Mizuno Wave Alchemy Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.69 | 0.00 | 0.00 | 0.00 | 9.69 |
| 9.69 miles easy. Met up with the guys for an early morning easy run. I was pretty tired and a bit sluggish today, but luckily none of the guys pushed the pace. |
| Mizuno Wave Alchemy Miles: 9.69 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 3.00 | 15.70 |
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AM: LIGHT INTERVALS
I met up with Ken, Ben, Jon, and Cam at the 21st Street Pond for some intervals. The goal was to do low volume but get some fast turnover. We settled on doing two sets of 800/400/200/1,000; the goal is to do 800 at goal 5K pace, the 400 at goal 3K pace, the 200 at goal mile pace and the 1,000 at goal 10K pace. Here were my splits:
1st Set 2nd Set
800 2:20 2:20
400 1:05 1:05
200 0:31 0:30
1000 2:58 2:51
On that last 1,000 Ken wanted to pick up the last 200 meters, hence the faster split. Overall it was a good workout. Usually I do three sets of these followed up by 4x400, but with the higher mileage, the race last week, and the race this weekend we figured two sets was adequate.
PM: 6.2 miles easy around South Weber (same course as Monday afternoon). I am TIRED! |
| Adidas Supernova Sequence Miles: 6.00 | Asics 2170 (Newer) Miles: 6.20 | Saucony Fastwich (Red) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Mizuno Wave Alchemy Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
| 5.55 miles easy. I snuck a quick easy run in before lunch on base. My legs feel a bit better and they feel better this week than they did last Friday. So that's good. I am running the Wildcalt Half Marathon tomorrow up in Huntsville. The goal is to run under 1:11, it's a relatively flat course with soft rolling hills. It should be fun. |
| Adidas Supernova Sequence Miles: 5.55 |
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| | Race: |
Wildcat Half Marathon (13.1 Miles) 01:10:43, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.78 | 0.00 | 13.19 | 0.00 | 19.97 |
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I woke up to the sound of booming thunder and hear the rain pouring down at like 4:30 am and I thought we were in for a soaking wet half marathon. Luckily the weather cleared up and it was a pretty good temperature to run in, although a bit humid.
I met Ben early to warm up and we ran into Albert, so the three of us warmed up together. Luckily we found a secret bathroom, because they had only two porta potties for the entire race.
We knew early on it was going to be a deep field with Ben, Ken, Jake, Bret Hales, Nate Hornock, and me. And if any of us had a bad day Albert would be there to reel us in. The race started a tad late (due to the lack of porta potties and long lines). We had a group of seven for the first mile after which Albert backed off. The group stayed together for mile two as well with some conversation here and there. But at mile three Ben got things moving when he moved up front and dropped the pace. We still stayed together as a group but the conversations were over. By mile four things started to string out a bit. Brett got a tiny gap on us. I was in second and Jake was just a few steps back in third.
By mile 6 Brett had a 16 second gap and we were running South into a pretty decent headwind. Jake got alongside me for a bit and I jokingly said it was easy to tell who hadn't raced last week (referring to Brett taking it to us).
Jake then settled a few steps back again and stayed there for a bit. Our gap on the next group (Nate, Ben, and Ken) was pretty good and Brett was still pulling away, so it was basically Jake and me running for second.
Around 9.75 or so Jake decided to break me and picked up the pace. At first I thought I had slowed, but my pace hadn't he just picked it up. I didn't really have much left in the tank and kind of just watched him pull away. He got a really good gap on me and then just maintained it the rest of the way, beating me by 31 seconds or so. My final time was 1:10:43, which meets my goal for the race.
Garmin Splits: 5:26 5:16 5:09 5:19 5:19 5:22 5:27 5:27 5:21 5:28 5:24 5:21 5:20 and 1:01 for final .19 or (5:15 pace)
Afterward I was drenched from the humidity and went to change my clothes and realized I'd locked my key inthe car :(
After an unsuccessful attempt by a police officer to get it open my Dad offered to drive up on his motorcylce and bring my wife's keys to me. Very nice of him. It was fun hanging out after with everyone.
I hit my new weekly mileage PR at 78...I'm getting there. I will do a cut week next week and then hit the mileage hard again for a couple weeks heading into St. George. |
| Adidas Supernova Sequence Miles: 3.00 | Saucony Fastwich (Red) Miles: 16.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.19 | 0.00 | 0.00 | 0.00 | 15.19 |
| 15.19 miles easy. Met up with Ken and Ben and got in an easy morning run. We did the first 10 miles on the trails then a bit down on the roads. Great run to start off the week. |
| Asics 2170 (Newer) Miles: 15.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 miles easy. Met up with Ken and Bret on the Riverdale Parkway. The headlamps were out in full force this morning as it seems to stay noticeably darker each week. The pace was somewhat brisk for an easy run. It was also noticeably cooler this morning. |
| Mizuno Wave Alchemy Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 0.00 | 2.50 | 9.00 |
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FARTLEK WORKOUT
I did a few sets of fartleks on the base perimeter road. I set my garmin to autolap every 0.25 miles. The goal was to alternate every 0.25 miles between goal sea-level 5k pace and marathon pace. I wanted to do a 2-mile set and a 3-mile set with 3 minutes rest in between.
First Set Splits: 81 72 86 69 83 68 82 69 Total 2-mile time 10:10
Second set was into the canyon headwind and after a mile it proved to be too hard of an effort. So I only did one mile and then jogged three minutes until the road curved and the wind became a cross wind. Then I did a third set of two miles. So not as I planned but the headwind was rough. It took a herculean effort to hit 75 pace into that wind.
Second Set Splits: 88 74 88 75 Total 1-mile time 5:25
Third Set Splits: 74 85 73 85 69 83 70 84 Total 2-mile time 10:23
I wish I would've worn my flats, because it felt heavy running these in my trainers. Oh well I suppose it was a better workout in trainers. |
| Mizuno Wave Alchemy Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy on the base perimeter road. I felt pretty decent this morning, I think my legs are enjoying the cut in mileage this week. But next week it will be back to hitting higher mileage. |
| Adidas Supernova Sequence Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| 6.14 miles easy around my neighborhood in South Weber. |
| Asics 2170 (Newer) Miles: 6.14 |
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| | Race: |
Alta Peruvian Downhill Dash 8k (5 Miles) 00:23:42, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 5.05 | 10.55 |
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Well I wasn't expecting much out of this race. I'm a horrible downhill runner and figured I wouldn't have much of a chance at winning. But, I figured I'd try my best to not run with my normal arched back running form and try to get my shoulders and hips forward so as not to fight gravity. But that didn't last long, I run faster getting forward like that but it's so uncomfortable I can't sustain it for much longer than 400 meters at a time, and I end up leaning back again and slowing down. It was funny after the race my wife said, "Don't get offended by this but yours and Ken's downhill form is night and day. You just look awful!"
It was a decent field through four runners. It was Ken, Teren, Jon Kotter, and me. The race got started and I dashed to the lead. I led for about a half mile until we hit a steep stretch. The other three gained 10 meters on me on this steep section. Then it flattened out a bit again and I zoomed back to the front. I was in 1st at the mile with a 4:22 split.
Right then my stomach really started rumbling and I had GI problems the rest of the way. In case anyone is wondering, having GI problems and running a fast, jarring downhill race don't mesh well. I had two choices, slow down or mess my shorts. I opted for the former.
The other three guys put 30, yes 30 seconds on me almost immediately in the next mile. I was 4:40 for mile two and Ken told me after he was 4:12. My stomach was really hurting and I was looking for somewhere to stop for a potty break. Nowhere looked good yet so I kept trying to run as fast as I could under the conditions. Mile 3 was 4:37.
During the next mile there was a port a potty a few yards off the road and I had to stop and use it. I don't know how long I was in there but I figure it was about a minute looking at my split for that mile. Afterward I was able to run a bit faster now, at least until the last half mile when my stomach started hurting again. Miles 4 and 5 were 5:28 and 4:21.
So I finished in 4th and immediately ran into the trees to find a secret bathroom. Jon ended up winning, with Ken 2nd and Teren 3rd.
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| Asics DS Racer Miles: 6.55 | Asics 2170 (Newer) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles at a moderate pace along the Mt. Vernon trail in Virginia. I also crossed over the Potomac and ran along the river on the otherside in Maryland by the National Harbor. I think this is my first run that has crossed state lines. |
| Mizuno Wave Alchemy Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.36 | 0.00 | 0.00 | 0.00 | 12.36 |
| 12.36 miles very easy. I ran the southern most part of the Mt. Vernon Trail and ran almost to the end of the trail in Mt. Vernon. My legs were extremely fatigued and sore still from Saturday. |
| Mizuno Wave Alchemy Miles: 12.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.19 | 0.00 | 0.00 | 0.00 | 15.19 |
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AM: 3.75 miles easy just in the area around my hotel in Alexandria.
PM: 11.44 miles easy. I started just south of Reagan National Airport on the Mt. Vernon Trail and headed into DC, crossed the Potomac and ran part of the National Mall. I stopped briefly three times on the run at the Jefferson, Washington, and Lincoln Memorials. I will have to hit the rest of the mall another night; it was getting dark and I had a long ways to run back still. |
| Asics 2170 (Newer) Miles: 3.75 | Mizuno Wave Alchemy Miles: 11.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.35 | 0.00 | 0.00 | 0.00 | 14.35 |
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AM: 3 miles easy on the hotel treadmill.
PM: 11.35 miles easy on the Four Mile Run Trail in Arlington. |
| Asics 2170 (Newer) Miles: 3.00 | Mizuno Wave Alchemy Miles: 11.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy around Old Town Alexandria and along the Waterfront there. |
| Asics 2170 (Newer) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 3.00 | 3.00 | 0.00 | 20.10 |
| 20.1 miles all over the place in the Arlington/DC area. I ran on the Mt. Vernon Trail, up into Arlington, along the Potomac Heritage Trail, and over on the DC side on what I think is called the Tow Road Trail. I threw in some faster miles in the 5:10-5:30 range. |
| Mizuno Wave Alchemy Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.06 | 0.00 | 0.00 | 0.00 | 9.06 |
| 9.06 miles easy around the National Mall. There are tons of runners all over the place here at the mall. |
| Asics 2170 (Newer) Miles: 9.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 3.75 | 3.75 | 0.00 | 14.40 |
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FARTLEK WORKOUT
I did a fartlek workout on the Mt Vernon trail. Goal splits were 75/90 alternating every 1/4 mile. I did a 3 mile set, one mile easy, 2.5 mile set, one mile easy, and then 2 mile set.
3 Miles: 75 87 74 85 71 91 74 90 76 88 73 86 Total time 16:10 (5:23 avg)
2.5 Miles: 74 92 73 89 75 91 73 87 73 88 Total time 13:35 (5:26 avg)
2 Miles: 74 88 73 89 71 89 75 88 Total time 10:47 (5:24 avg) |
| Mizuno Wave Alchemy Miles: 14.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.54 | 0.00 | 0.00 | 0.00 | 9.54 |
| 9.54 miles easy around Alexandria. |
| Asics 2170 (Newer) Miles: 9.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.37 | 9.00 | 0.00 | 0.00 | 20.37 |
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LONG RUN/MARATHON TEMPO
Met up with Ken, Ben, and Scott for a run down Monte Cristo. We got started in the late evening and it got dark quicker than we expected. The second half of the run was quite dangerous on a high speed highway with little to no shoulder. The plan was a 10-mile tempo at marathon pace (5:30s). I ended up going 9 miles as my stomach was really bugging me toward the end and I thought I was going to puke. Luckily it was only a bunch of mucous that I hacked up. I've had a headcold for two weeks now and I've had a lot of mucous in my throat when I run from it. Anyway, the 9 miles ended up being at an average of 5:33 or so.
I think Scott got a kick out of how many times Ben, me, and especially Ken had to access secret bathrooms along the run. There must be something in the water up here in the Ogden area. |
| Asics 2170 (Newer) Miles: 20.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.44 | 0.00 | 0.00 | 0.00 | 10.44 |
| 10.44 miles at a moderate pace. I ran an out and back on the base perimeter road. The legs actually felt pretty decent considering the downhill 20-miler we did on Saturday. Hopefully that means I've trained my quads well in preparation for the pounding at St. George in two weeks. |
| Adidas Supernova Sequence Miles: 10.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.18 | 0.00 | 0.00 | 0.00 | 9.18 |
| 9.18 miles easy. I ran out the North Base Loop and added on a bit at the top. I ran a bit faster than normal for an easy run, but I think that has to do with running in the evening as opposed to the morning. |
| Mizuno Wave Alchemy Miles: 9.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.24 | 0.00 | 4.00 | 2.00 | 9.24 |
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INTERVALS
Intervals around the base pond loop. This loop is just over a mile long and one half is very hilly and the other half is very flat. I started with mile repeats, doing the hillly half as the first half of the repeat. The first half was consistently 5 seconds slower than the second half. After four mile repeats I finished up with 4 half mile repeats on the flat side of the pond.
Mile repeats (1:15 rest in between): 5:00, 5:03, 5:04, 5:06
3 minutes rest
Half-mile repeats (1:15 rest in between): 2:24, 2:25, 2:24, 2:21
The toughest part of the workout was the low rest in between repeats. I wanted to run at 5:08 pace with 1:00 rest, but after I started quickly I changed it to 1:15 rest and shot for 5:04-ish.
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| Saucony Fastwich (Red) Miles: 9.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 0.00 | 8.00 |
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PROGRESSIVE TEMPO
I ran a 4-mile progressive tempo. I didn't plan it this way, but it ended up being one mile at tinman pace, one mile at goal marathon, one mile at half marathon, and one mile at goal 5k. So, although I didn't plan that I thought it was cool it turned out that way. Here were the splits: 5:55 5:31 5:09 4:53
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| Adidas Supernova Sequence Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
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6.14 miles easy out and back on the base perimeter road.
I'm doing a 5k run tomorrow with Ben up in Pleasant View at 7:30 in the first annual St. George tune-up 5k (so far a race consisting of just Ben and me). If anyone wants to make the trek up this way to join us, let me know. |
| Asics 2170 (Newer) Miles: 6.14 |
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| | Race: |
St George Tune-up 5K (3.107 Miles) 00:14:55, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.56 | 0.00 | 0.00 | 3.10 | 10.66 |
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The first annual St George Tune-up 5k in Pleasant View. Ben and I set up a race environment this morning to get a tune up in for St. George. Bryant Jensen and Jon Heslop both joined us in the race as well. Ben even made race tee shirts! Nice.
We ran the Pleasant View Days 5k course and though not in an official race setting, we simulated a race as best as possible. We met up at the finish line and ran the course backwards to ensure we knew exactly where 3.1 miles was and where to start. The course is aided, though almost all the aid comes from 1.1 to 1.6 miles.
My goal for the race this morning was to attempt an assault on sub-15 minutes. With an aided course I thought that should be obtainable, even if it would take a solid effort. Yesterday when trying to talk Scott Keate into running with us I told him I was shooting for sub-15 and he said, "Bless you my son". Well Scott thanks for that blessing it worked!
I got out very quickly and ran solo the whole way. First mile is very slight uphill with a couple of dips (quick, steep down and then right back up) on a canal dirt road. I came through mile on in 4:51.
Now I knew I needed to bank some time on the downhill section in mile two so I kept pushing it. Mile 2 was 4:39.
I wanted to know my time at 2.1, because I knew I needed 10:00 or under so I could run 5:00 on the last mile and still get under 15:00. I was about 9:58 or so I think at 2.1 so I was right on track and feeling pretty good.
Then I hit the uphill in mile 3 (it's about 200 meters long) and started breathing a bit harder, but I knew that I had a good .6 of flat after the hill and then the last quarter mile was downhill for a finish. Mile 3 was 4:56 and 27 seconds for last .1
14:55! I was very pleased with the result and feel like I'm ready for next week! Bryant was second in 15:38, Ben 15:48, and Jon 16:08. I laughed at the start when I realized that this was likely the most competitive race in the state today. It was good times. Great race, great organization, and great shirts. And it was free! We'll have to get more of you out for this next year! |
| Saucony Fastwich (Red) Miles: 6.66 | Mizuno Wave Alchemy Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy out and back on the base perimeter road. I feel fresh and ready for Saturday, I just wish it would come sooner! |
| Mizuno Wave Alchemy Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy out and back on the north base loop. |
| Adidas Supernova Sequence Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.66 | 1.00 | 0.00 | 1.50 | 6.16 |
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LIGHT INTERVALS
Met up with Ben at 21st St. Pond to do some early morning light intervals. The goal was just to get a little bit of turnover and keep the legs sharp. We did six 400s with 1:15 rest and one mile at goal marathon pace.
400s: 70.4 69.5 68.7 70.9 67.1 71 Mile: 5:27
I felt very fresh and ready to roll. The mile felt like a breeze after the 400s. Saturday can't come soon enough!
I'm heading to St. George this afternoon and my parents' condo down there doesn't have internet, so I likely won't be checking in here until after the race. My goal is to run sub-2:26 and I it should be very doable, but with my past experiences with the marathon...we'll see. But I do feel this is the most prepared I've been for a marathon so I think it will go well. |
| Saucony Fastwich (Red) Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles easy around Hurricane. |
| Mizuno Wave Alchemy Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.56 | 0.00 | 0.00 | 0.00 | 2.56 |
| 2.56 miles easy around Hurricane. |
| Mizuno Wave Alchemy Miles: 2.56 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:29:22, Place overall: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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ST GEORGE MARATHON 2012
I came into the race with confidence, I had been crushing half marathons all year and I finally got my mileage up to the low end of a marathoner's range. I figured that I should be capable of running 2:22-2:23 on the aided St. George course, but I was hesitant to make that time my goal due to my previous failures at attempting fast marathon times. So I went with a more conservative sub-2:26 goal and thought that should be very doable. Turns out I was wrong.
Unfortunately I was on one of the last buses to get to the start and I was worried I wasn't going to have time to hit the port a potty and warm up. I prioritized the port a potty over warming up and headed for the elite area port a potties. Turns out the lines there are just as long as the non-elite port a potty lines. I barely used one in time before shedding my warm clothes and heading to the starting line.
I exchanged greetings with several runners including Ben, Scott, Fritz, Jon, Clyde, Dave, Steve H, and finally met Justin Park in person. The gun went off and the first pack took off pretty hard. I found myself kind of running alone. I slowed a tad hoping one or more of Ben, Scott, and Justin would pull up to me. Finally, Scott and Justin did and the three of us settled into the race. After two miles of easing into pace we started to hit some good splits. It was great running company.
As we approached Veyo I told Scott and Justin that 6:00-6:15 would be fine for Veyo hill and that it's better to error on the slow side and save the legs for the second half. After Veyo we hit decent uphill splits up on top but nothing too fast; it was still conservative enough. Around mile 8-9 I knew I was going to be needing a pit stop despite two immodium the night before and one the morning of the race. I waited a bit hoping to get a few more miles in with Scott and Justin before stopping. By 11, it was slowing me down a bit and I was 5 seconds off of those two guys so I figured I should just get it over with. So, I hit the port a potty at 12. Without going into much detail the stop took longer than I expected. I was surprised when I got out that no one had passed me. I was hoping Ben would have caught up by now and I could run with him but with the quick glance back I didn't see anyone super close.
So, now I was running solo and did so the rest of the race. After the pit stop I just never felt good again in the race. I had a hard time getting back in a rhythm. My splits were still decent for a few more miles but it didn't feel right, felt tougher than before the stop.
I hit the half marathon in 1:14:2x, which was almost exactly one minute slower than I wanted. But that minute was lost in the pit stop, so really I was right where I wanted to be time wise.
Once I hit the downhill section I thought I could get rolling again, but even though the splits got faster there still weren't where they needed to be. The story from 14-21 was my splits were still decent but 5-10 seconds slower than planned.
At 21 my stomach all of the sudden felt like it was going to burst. I felt really bloated and my stomach felt full of gas. It was very painful and I was hoping and praying for a belch to get some of it out. It took a few minutes and I considered walking it hurt so bad, but finally I belched some of it out. I had been diligent up to that point at taking in calories but I just couldn't talk myself into anything the rest of the race, not even water. The stomach was just way too upset and felt way too full. I could hear water sloshing around in there.
During this time I was in 8th place and I was passed here by the guy who ended up 8th and who outran me by almost three minutes in the final five miles.
After 21 the mile splits went from decent to trying to keep it together. I hadn't hit a wall I was just really uncomfortable (stomach wise) and tired. After mile 24 I started dry heaving a bit and gagging. I thought for sure I was going to vomit, but I fought it off (and slowed down a ton in the process).
It was at this point around 25 that the eventual 9th place guy passed me. I thought for sure and hoped when I heard footsteps it would be Ben. But it was some guy from Vegas. The last mile was just a complete grind. I thought if I could just get going a tiny bit I could go under 2:29 but I just couldn't get the turnover I needed. On the final turn for the first time in the race (I didn't allow myself to look back earlier despite slowing down as I wanted to keep my focus ahead only) I looked back to see if anyone was on my tail, luckily I didn't see anyone and figured I was in the clear for the last spot on the podium. I crossed the line in 2:29:22 and just felt relieved to be finished.
When I crossed the line, standing there to greet me were Scott and Justin-a very classy move on their part. They were waiting and hoping they would see me come in under 2:30 and congratulated me on the finish. I asked how they did and was blown away by their stellar times! They both are class acts and have worked so hard; I was so happy to hear of their successful races. Having them there helped me fight off the urge to be disappointed in my time.
I turned around and waited for Ben to finish. I knew that since he didn't finish in front of my 2:29 he'd be a bit disappointed. Things just didn't go as well and he and I would've liked today. We'll have to study Scott, Justin, and Fritz's blogs and copy their playbooks I guess.
I later saw Fritz and congratulated him on his victory. His wins and times still amaze me but no longer surprise me. It's just another day at the office so to speak for Fritz. But he truly has had an amazing year.
Reflecting back on the race I would call it bittersweet. I was happy I didn't hit the wall and to finish without needing to spend time in the medical tent (previous experiences), but I was a bit disappointed too. Everyone told me I should be happy with my performance and they're right it is a big step forward for me, but it still just didn't feel good. It didn't feel lousy either though, it was bittersweet. The podium finish helped too on not being disappointed. But I told Jake earlier in the week that I cared more about time than place and that is still the case. I would trade my 10th place for 25th if it would've been a 2:25:xx. But I guess I still have work to do.
Splits: 540 540 514 521 525 514 516 607 554 536 549 544 638(potty break) 536 522 519 532 531 548 537 535 553 554 551 611 601 123
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| Saucony Fastwich (Red) Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy on the Riverdale Parkway. I didn't plan on running today, but I felt good enough to get out. My legs, surprisingly, aren't sore at all, but they are tired still. |
| Adidas Supernova Sequence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. I met Ken early on the Riverdale Parkway. The weather is much cooler now and headlamps were out in full effect. The legs feel great. |
| Asics 2170 (Newer) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.82 | 1.00 | 0.00 | 0.00 | 5.82 |
| 5.82 miles from Amy's baby doctor appointment to home. Ran through four cities in only 5.82 miles (South Ogden, Washinton Terrace, Uintah, and South Weber). I threw in one mile at marathon pace to see how it would feel. It was a little tougher than usual but not bad only a few days after a marathon. |
| Mizuno Wave Alchemy Miles: 5.82 |
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| | Race: |
Utah Marathon (26.2 Miles) 02:51:38, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.39 | 0.00 | 0.00 | 26.39 |
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UTAH MARATHON
If anyone is ever tempted to run two marathons on successive Saturdays, I would advise against it :-)
My thoughts on this race are, "Wow, that hurt!"
I ran or rather jogged this marathon to improve my position in the USATF circuit and I did end up gaining quite a few points, so mission accomplished.
The course was a nasty bugger! Gradual climbing for first 18 or so miles and then bombing downhill the last 6 or so, but I couldn't use it because my legs were completely shot.
Ben ran the first five miles with me before he had to use the restroom, after that it was a solo long distance run around Salt Lake. My legs held up reasonably well until 16 and at that point I knew it was going to be a grind to finish. I got passed right around this point by a guy I had passed three miles earlier.
The last eight miles were extremely painful but I grinded it out and somehow finished. And I actually think 2:51 on this beast of a course one week after a marathon is respectable.
If you care to see my slow splits you can follow the garmin link:
http://connect.garmin.com/activity/233051168
The garmin claims it was 1700 feet of climbing and I'm not sure how accurate that is but it may be close; at least it seemed like that much with the constant climbing followed by the constant ups and downs.
And for my troubles and placing 3rd overall I got a sweet medal that looks exactly like my finisher's medal...gee thanks; that's awfully generous of you!
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| Saucony Fastwich (Red) Miles: 26.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. My legs feel surprisingly good, but I promised myself after Saturday's race that I would take Monday and Tuesday off no matter what. I'm tempted to break that promise, but I'm going to try not to. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I kept my promise to myself and didn't run today. But I did get in some great cross training: 18 holes of golf! It was windy and a bit cold and sometimes rainy, but a bad weather day on the course beats a sunny day in the office. Plus, it was free; how could I turn that down? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 1.00 | 1.00 | 0.00 | 7.20 |
| 7.2 miles. I started out very easy and then got moving toward the end. It felt good to run after three days of rest. I didn't feel any lingering aches or pains from two marathons in 8 days, so that's a huge plus. |
| Asics 2170 (Newer) Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.86 | 0.00 | 0.00 | 0.00 | 6.86 |
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6.86 miles easy. I met Ken at his place to head out for a run on the trails. Nice run; it's very pretty up on the trails this time of year.
I saw the updated circuit standings today and it looks like I may need to race Saturday, which I didn't really want to do. But I'm barely in first place and Ken could pass me by simply showing up on Saturday regardless of where he places.
So I'll likely just show up and try to run hard even though I know I won't place high after two marathons. Not to mention I know Brett Hales, Teren Jameson, Jake, and Ken are racing, so I'm likely just going to get two extra bonus points but that could be the difference in whether I finish first or second. These circuit races are eating up my Saturdays! |
| Mizuno Wave Alchemy Miles: 6.86 |
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| | Race: |
Hot Pursuit 5k (3.107 Miles) 00:16:40, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 3.11 | 0.00 | 8.21 |
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I really didn't want to race again today, but I needed to at least show up to hold onto first place in the USATF LDR circuit. I didn't do much running this week and wasn't really excited for this race. But I showed up and went through the motions.
I knew taking top three and placing in the money for this race was not going to happen against the likes of Brett, Teren, Ken, Nate, and Ben after having run two marathons. So when the gun went off I just tried to start easy and ease into something close to 5k pace. Immediately I was dropped by the aforementioned runners and was 10 seconds back at the mile. The gap stayed the same in the second mile from me to Nate Ken and Ben. The third mile I worked hard to make an attempt at passing Ken and Ben (Nate had pulled a bit further ahead). I got up to Ken and Ben at 2.5 or so and was running right behind them. Ben was highly motivated and made a surge (I later found out he needed to beat Ken and me to place in the circuit hence the motivation). I wasn't in the mood to try and cover it; my legs were just tired and I used most of what I had left to catch up to them (the slow start cost me). So Ben beat me by two seconds and Ken by one.
Basically, poor race, but I expected that. The overall mission of holding onto first place in the circuit was accomplished...so good day. Ken was a bit under the weather and didn't run as well as he is capable of, which helped me too as I believe he may have passed me for 1st in the circuit with a 2nd or maybe even 3rd place finish today.
Afterward cooled down up a mountain with Ken, Brett, Albert, Ben, and Teren. Then after that all of us (except for Teren) went to breakfast at some hole in the wall called Big Ed's (the food was good though).
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| Asics 2170 (Newer) Miles: 5.10 | Saucony Fastwich (Red) Miles: 3.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 miles easy.
I enabled the weight tracker today. As far as the general population goes, I'm considered a skinny guy. But as far as runners go and especially those running similar and/or faster times than me, I am a fatty! I was easily the fattest guy on the podium at St. George. I ran at a weight of 142-145 in college and now I'm 157. It's just too heavy. I eat too much junk food. My racing times have always been very correlated with my weight, negatively of course.
I weighed about 152 earlier this spring and ran my best races at that time (with TOU Half as the only exception later in the year).
So I figure if I publicly state my goal of being under 150 pounds before New Year's and track my weight online, I will feel more accountability. So feel free to make fun of me if my weight goes up and publicly humiliate me...it will help motivate me. |
| Mizuno Wave Alchemy Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.02 | 0.00 | 0.00 | 8.02 |
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Aerobic Builder
Met Ken at 545 at the Riverdale Parkway for a cold, wet, dark, and windy aerobic building run. We warmed up one mile then ran 7 at a 5:56 average. This isn't quite marathon pace but it's closer to MP than to easy so I'll log them as marathon pace. |
| Adidas Supernova Sequence Miles: 8.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.25 | 7.05 |
| 7.05 miles on the north base loop. I threw in a quarter mile pickup on the large hill. |
| Mizuno Wave Alchemy Miles: 7.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 2.00 | 7.00 |
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4-MILE CONTINUOUS FARTLEK
I had planned on doing some faster intervals, but the weather forced me indoors to the treadmill. The track and pathways on base were all snow-covered. So I changed the workout from faster repeats to a fartlek. I alternated every 0.25 miles between roughly 5k pace and marathon pace-ish.
2-mile warmup - 6:59 6:33
1:18 1:28 1:13 1:29 (5:28 1st mile)
1:13 1:28 1:13 1:27 (5:21 2nd mile)
1:12 1:26 1:12 1:25 (5:15 3rd mile)
1:13 1:22 1:06 1:17 (4:58 4th mile)
21:02 for the 4-miles (5:15.5 average per mile). But keep in mind it was on a treadmill, which I think is 1-2 seconds faster per 0.25 miles than running on a flat road.
1-mile cooldown - 6:39
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| Saucony Fastwich (Red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy in the late afternoon. |
| Adidas Supernova Sequence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.55 | 0.00 | 0.00 | 0.00 | 17.55 |
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Two-hour run with Ken and Ben from Ben's house in Harrisville. Nice and chilly this morning, but really it wasn't too bad after the first couple of miles. My legs felt this one, I don't think they are quite recovered yet from the marathons.
Afterward Ken and I hit up Great Harvest for chocolate milk and some bread...delicious! |
| Mizuno Wave Alchemy Miles: 17.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.81 | 0.00 | 0.00 | 0.25 | 8.06 |
| 8.06 miles on the north base loop around lunchtime. The weather was perfect today; I wish we'd have weather like this more often. I threw in a quarter-mile surge again on the large uphill. |
| Adidas Supernova Sequence Miles: 8.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
Met up with a great group this morning at 545 which included Ken, Ben, Brett H, Bret F, and Jon. Two mile warmup, followed by 8 miles at 5:58 avg. The weather was great. About 3.5 miles in a skunk jumped out of the bushes and scared the crap out of us. We immediately bunched to the opposite side of the parkway and I think Ken's yelling scared the skunk, which did a 180 back into the bushes. Luckily we didn't get skunked! Overall it was a great run. |
| Asics 2170 (Newer) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A combination of poor planning, a full belly, and some being lazy caused me to miss my run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.32 | 0.00 | 6.25 | 0.00 | 10.57 |
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1,000 METER REPEATS
I met Ken on base at 630 to do some intervals. We almost even got Ben out early on a weekday for the second day this week (which would have been earth-shattering news), but his wife already had an early morning run planned.
The goal was to do 10 by 1,000 meters with 60 seconds rest. The plan was to start at 3:12 (5:08 pace) and then speed up if we felt good. We ran them on the flat section of the base pond and the odd-numbered ones had a very slight tailwind, while the even-numbered ones had a slight headwind (but barely noticeable).
Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace)
I'm happy with this workout. It wasn't as bad as I thought it would be and the weather this morning was incredible! |
| Saucony Fastwich (Red) Miles: 10.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 miles easy on the Ogden trails by headlamp and moonlight. We had another great group of guys running this morning with Ken, Bret, Brett, Jon, and Bryant. |
| Mizuno Wave Alchemy Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 13.00 | 0.00 | 0.00 | 17.00 |
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AEROBIC BUILDER
Met up with Ken at 6:15 at the park and ride and we drove up to Peterson to run the 17-mile Morgan loop. It was COLD. We planned on running 2 miles warmup and then 15 at 6:00 avg, but we needed 4 miles to get the legs moving and warm. So we ended up doing 13 miles at a 5:56 average after 4-mile warmup. |
| Adidas Supernova Sequence Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.25 | 9.00 |
| 9 miles easy on the north base loop. Quarter mile hill surge in the middle. |
| Mizuno Wave Alchemy Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
Another aerobic builder with the guys at the Riverdale Parkway at 545 this morning. The crew this morning was Ken, Jon, Bret F, and Jace (nickname Six on this blog). 2-mile warmup followed by 8 miles at a 5:55 avg. I think these are getting easier for everyone as this morning seemed a lot more conversational than the last few weeks. |
| Asics 2170 (Newer) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Adidas Supernova Sequence Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 5.00 | 0.00 | 9.25 |
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INTERVALS
I did some intervals on the flat section of the base perimeter road. I did one each of 1.5 miles, 1.25 miles, 1 mile, 0.75 miles, and 0.5 miles (with 0.25 jog for rest in between at 8:00 pace). The 1.5 mile interval and the 0.5 mile interval were both into a decent headwind while the others had tailwind.
1.5 Miles 7:44 (5:09 pace)
1.25 Miles 6:21 (5:05 pace)
1 Mile 4:54
0.75 Miles 3:34 (4:45 pace)
0.50 Miles 2:29 (4:58 pace) |
| Asics DS Racer Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A little bit of knee pain today in my left knee, so I'm going to take today off to let it heal a bit. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Early morning long run with Ken, Bret F, Jon, and Bryant. We hit up the Bonneville Shoreline Trail in about 9 inches of snow. As we descended down a bit the snow became more shallow and easier to run in. We ran for 2 hours and 10 minutes with the pace varying from 6:15 up to 9:45 but the effort was pretty consistent. The soft snow was great for my aching knee. |
| Adidas Supernova Sequence Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in the frigid wind of South Weber this morning. |
| Mizuno Wave Alchemy Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
I met up with Bret F and Bryant at the Riverdale Parkway at 545 for another early Tuesday run. We warmed up 2 miles and then did 8 miles at a 5:54 avg. It was cold for the first 3 miles or so but pretty nice after that. |
| Asics 2170 (Newer) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles this morning on base. Nothing special about it, just getting it in. |
| Mizuno Wave Alchemy Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.26 | 0.00 | 6.21 | 0.00 | 10.47 |
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1,000 METER REPEATS
Got up early and headed to base to do some 1,000 meter repeats again on the flat section of the base pond path. The goal was 10 by 1,000 meters with 60 seconds rest. I did this exact workout two weeks ago with Ken at the same place and we averaged 3:08. I wanted to shoot for a 3:05 average this week.
Splits: 3:02 3:06 3:04 3:06 3:04 3:05 3:03 3:04 3:04 3:02 (average 3:04 or about 4:56 pace)
I'm very happy with my progress over the last two weeks and with this workout. It felt pretty good. Number eight was the toughest interval mentally to get through, but after that 9 and 10 took care of themselves.
For comparison purposes here was our workout from two weeks ago:
Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace) |
| Saucony Fastwich (Red) Miles: 10.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5.75 miles easy in my parents' neighborhood up at the top of Ogden...lots of hills. |
| Saucony Progrid Guide 5 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 13.00 | 0.00 | 0.00 | 18.36 |
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AEROBIC BUILDER
I met up with Bryant, Jon, and Bret F at Rainbow Gardens for a long run. We warmed up for 4 miles down the parkway and then started into the aerobic builder. About 1.5 miles in I rolled my ankle pretty badly. After a quick stop we were back at it, but I think that ankle is going to be sore tomorrow morning.
After about 4 miles Bret's calf started cramping a lot so he turned back. Bryant, Jon, and I continued the run and we ended up doing 13 miles at a 5:55 avg (Jon did 12). I wanted to do 14 miles originally but the last few were uphill into the wind and I was struggling to keep it under 6 minute pace. I was pretty spent; no fuel in the tank (I think the real problem is that the tank never got fully re-filled after Thursday's hard workout).
Overall I am happy with the run, it would've been nice to get one more mile in. But in the long run there isn't much difference. Either way it was a solid run and I think these are helping my fitness level.
Bryant was solid today and could've done that last mile but he stopped with me. Jon stopped a mile earlier but he's in the best shape of his life and is doing awesome! Now if I can just get him to sign up for a race finally! |
| Saucony Progrid Guide 5 Miles: 18.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.65 | 0.00 | 0.00 | 0.00 | 12.65 |
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AM: 7.65 miles easy out and back on the base perimeter road.
PM: 5 miles easy out and back on the base perimeter road after work. |
| Asics 2170 (Newer) Miles: 5.00 | Saucony Progrid Guide 5 Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
Another 545 am run with they guys at the parkway. Ken, Jon, Bryant, and Brett H showed up this morning. We warmed up two miles and then started into the workout. About 1.5 miles in there's a sharp left turn onto a bridge crossing the Weber River and Ken and I were running side by side in front. Ken was inside and as he took the turn onto the bridge we realized it was frosted over and slick, but we realized too late (going too fast and it was dark). Ken's foot slipped out from under him. Meanwhile I see this happening out of the corner of my eye and I try to step gingerly so as not to eat it as well. Just when I think I've succeeded in not falling, Ken slides on his side into my planted foot and takes me out as well. We both hurt our left hip pretty badly on the fall. I think it's just a bruise, but it hurts. It was both funny and irratating at the same time!
Anyway after a minute or so we got back to running. We ended up averaging 5:49 pace for 8 miles...very nice run. The weather was awesome this morning too. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy along the Columbia River. Very windy (15-20 mph) but warm otherwise. |
| Mizuno Wave Alchemy Miles: 10.00 |
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| | Race: |
Kennewick Turkey Trot 5k (3.107 Miles) 00:15:09, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 3.11 | 6.36 |
|
I decided this morning last minute that I would run the local turkey trot here in Kennewick, WA. I figured it would be a small local race with 100 or so runners. I showed up early to get registered and couldn't believe how full the parking lots were. Turns out this is a huge local race and there were a couple 1,000 participants.
Being out of state I how no clue who my competition would be. There were a couple of kids with University of Idaho track shirts on, another kid with a "NCAA Regional Cross Country Meet" shirt on, and tons of high school kids.
They started the race and the kid with NCAA shirt on took off fast with one high school kid. I was in third. The course is mostly flat and is an out and back (which was a huge logistical mistake). I passed the high school kid about 0.5 miles in and caught up to the NCAA kid at the mile mark. Mile 1 4:51
I pulled slightly in front and tried to pass the kid, but he tucked in behind me and matched my pace. So, around 1.5 miles in I threw in a surge to test if I could drop him, but he matched it. At mile 2 were we virtually together. Mile 2 4:51
Then it got crazy, the last mile we were running through a crowd of thousands of people that were spread across the entire road. There were strollers, kids, dogs on leashes...just mayhem. We were darting back and forth constantly looking for the best path to run through all these people. Lots of weaving and dodging. I managed to avoid two or three very near collisions. During this stretch I was like 5 seconds back from the other kid and it stayed that way to the finish. Mile 3 4:42
The last 0.15 we finished with kids doing their one mile run so once again it was tons of weaving and dodging. 0.15 miles in 44 seconds or 4:57 pace
In the end I was 15:09 for 3.15 miles. I don't think the course was long, I think the extra 0.05 came from the weaving in and out of thousands of people. My wife, Amy, said the clock was to 8:00 before all the racers had crossed the start line. Crazy.
I talked to the winner after the race and he runs for Wash St. and was a 8:55 steeplechaser last spring and hopes to run 8:45 this year. He was a nice kid.
The bad news is, I think I may have a stress fracture in my right tibia. I woke up yesterday morning and it hurt and then it hurt bad on the run yesterday and all day long after the run. It hurt even more running today. Hopefully, I'm wrong and it's something else. But if it is a stress fracture I figure I may as well run this race this morning and get one last good race in with my good fitness, because stress fractures require several weeks of laying off. Everyone keep your fingers crossed for me that it's something else! I will take tomorrow off and test it out on Saturday. |
| Saucony Fastwich (Red) Miles: 6.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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30 minutes easy on the treadmill. So, my hopes that I don't have a stress fracture are higher now than last week. I didn't feel any pain on the easy run this morning and so far I haven't afterward either. Whereas last week I felt it with every step running or even just walking around.
I've had three stress fractures in the past and this felt exactly like those. I could feel it at night, which is a telltale sign of a stress fracture and it felt like bone, not muscle pain. But, the pain doesn't go away with stress fractures after laying off for three days either. It's definitely is not shin splints, I've had those and this is totally different.
So, I still don't know what it was/is but it may have to do with the fall I took last Wednesday on my run (although I still won't completely rule out a fracture). I still have a huge bruise on my left hip from that fall. The way I fell doesn't really line up with where I'm feeling pain: I fell on my left side/hip and it's the bone on my back right calf that hurts. But, to have it show up the day after this fall may not be a coincidence either. Who knows. The important thing is I didn't feel pain today and hopefully I will be able to say the same thing tomorrow. |
| Saucony Progrid Guide 5 Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
I met up with Ken, Jon, and Bryant at the Riverdale Parkway at 545 again. Freaking cold out! 2 mile warmup followed by 8 miles aerobic builder. I was hesitant to do this run with the recent leg pain I've had, but since I felt ok yesterday I decided it was time to attempt business as usual. The leg felt fine for 5 miles, then some mild discomfort for the next 3, and then it felt fine for the last 2 miles. Average pace for last 8 miles was 5:44. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I planned on crosstraining today. So, I did the elliptical for 4 miles and just couldn't take it anymore; it's just too boring to me. So I finished up with 5 miles on the treadmill.
I retired my Asics 2170s after today's run. I usually only go 300-330 miles in Asics and these have about 400 miles on them. |
| Asics 2170 (Newer) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 3.00 | 11.50 |
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FARTLEK WORKOUT
I ran the base perimeter loop and did 3 by 2-mile fartleks with one mile in between sets. I alternated every 0.25 miles between 5:00 pace and 6:00 pace. I ran the rest miles a little too fast looking back on it and it made the workout a bit more difficult. Splits:
2 miles: 10:59
1 mile rest: 6:54
2 miles: 10:48
1 mile rest: 6:35
2 miles: 10:44 |
| Saucony Progrid Guide 5 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.42 | 0.00 | 0.00 | 0.00 | 7.42 |
| 7.42 miles easy on the North base loop. It was pretty warm out this morning despite the decent wind from the South. |
| Mizuno Wave Alchemy Miles: 7.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.22 | 13.00 | 0.00 | 0.00 | 17.22 |
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AEROBIC BUILDER
I met Bryant, Jon, and Hales at 21st Pond for a long run. We headed west and ran out in West Haven and north from there. The run was flat and the weather was great. We had some great conversation along the way.
3 mile warm up
13 miles at 5:48 avg.
1.22 mile cooldown |
| Adidas Supernova Sequence Miles: 17.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy on base perimeter road. |
| Mizuno Wave Alchemy Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
I met Ken, Hales, and Jace at the parkway to get in another early Tues morning aerobic builder. Jace asked what pace we were shooting for and I said 5:45 avg, to which he responded, "Well I know the way back if I don't keep up."
Then during the warmup Ken told a good big foot story and afterward Jace responded with, "What was the pace again? 5:45? I can handle that, I'm not falling behind after that story!" It was pretty funny.
We ended up hitting 8 miles at a 5:43 avg. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles easy on the base perimeter. The weather was perfect this morning, too bad it won't hold up for too much longer. |
| Adidas Supernova Sequence Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.22 | 0.00 | 6.20 | 0.00 | 10.42 |
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1,000 METER REPEATS
Once again I got up early to head to base to do 1,000 meter repeats with 60 seconds rest. I was dreading this workout. I told Ben yesterday how I was dreading it because I wanted to do the workout faster than last time (3:04 avg), but last time was really solid and to beat it would take a hurculean effort.
The weather turned out great. It got super foggy halfway through, but that was kind of a nice change of scenary. Also, on the 5th one I looked up and saw a fox about 10 feet in front of me on the pathway. It caught me offguard and I almost came to a complete stop before yelling at the fox and scaring the crap out of it; it immediately took off.
Splits: 3:02.8 3:01.6 3:02.1 3:01.5 3:02.5 3:01.4 3:00.8 2:59.9 2:59.1 2:57.1 (3:00.9 Avg or 4:52-ish pace)
I am super happy with this workout and glad it is over. It definitely wasn't easy. |
| Saucony Fastwich (Red) Miles: 10.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 miles easy. Didn't wake up as early as I should have so this was all I had time for before work. |
| Mizuno Wave Alchemy Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.48 | 0.00 | 0.00 | 0.00 | 20.48 |
| For the run today we met at Ken's house. The plan was to run 140 minutes easy. The group this time was Ken, Jon, Bret F and me. Bret only wanted to go an hour so we headed out South for 30 minutes came back and dropped him off then headed north. It was a good run. We had a lot of variety as far as running surface went. We ran on paved roads, single track trails, gravel pathways, wood chip path, dirt road, some grass, and we even went through a cave/tunnel. We went no breakfast, no gels, and no water for the run, so by the end we were starving and Ken and Janae were nice enough to prepare us breakfast after at Ken's house. Great run! |
| Saucony Progrid Guide 5 Miles: 20.48 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: 10 miles easy on the base perimeter road. It was colder this morning, but with the right clothing you can still stay nice and warm. Overall, it was a pretty good run this morning.
Lunch: I ran another 5 miles easy on the treadmill in the base gym. I planned on working through lunch, but ended up getting my charts done early. So, I found my pair of clean running clothes in the trunk for emergencies and got another run in. Now I have to remember to put a new emergency pair in there. |
| Adidas Supernova Sequence Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.50 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
I met up with Ken, Jace, and Jon at the Dee Events Center parking lot for a slippery aerobic builder. We figured the Riverdale Parkway would be too dangerous to run on fast in the dark after a snowfall, so we hit some roads. It was still pretty slick in spots and we had a few near falls, but in the end we made it safely.
The plan was 2 miles warmup and then 8 miles at 5:45 average. But during the middle of the run we cut across on a pathway instead of running on the highway and it was super slick and we had no choice but to slow down for 0.5 miles, hence the 7.5 miles of faster pace rather than 8 miles.
Average pace for 7.5 miles was 5:39. |
| Mizuno Wave Alchemy Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy on the north base loop. It was warmer this morning, which was nice. |
| Saucony Progrid Guide 5 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 6.00 | 0.00 | 10.18 |
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MILE REPEATS
I met up with Ken at the base pond early this morning for some mile repeats. The plan was to keep the rest time short, we settled on 75 seconds. We looped the pond for the repeats. The first half is rolling hills (for those who have run Thanksgiving Point Half, think the golf course section of that race) and the second half coming back is flat but into the wind. So, I think today's intervals were about 5 seconds slower than a flat mile.
We had a hard time getting going on the first one, but after that I settled into pace. Ken just simply didn't have it today (we all have those bad days) and so I was on my own after the first one.
Splits: 5:09 5:02 4:57 5:02 5:02 5:00 (5:02 average)
Afterward I was telling Ken how these sounded a lot easier than they actually were. It was a tough workout with the hills and wind, but I am pretty happy with it. |
| Saucony Fastwich (Red) Miles: 10.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 miles easy. I had the day off so I met Ben out in North Ogden for an easy run. It was good to run with him again; it's been about 4-5 weeks. The weather was perfect this morning. |
| Adidas Supernova Sequence Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 13.00 | 0.00 | 0.00 | 18.00 |
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AEROBIC BUILDER
I met up with Jon, Bryant, and Albert at the 21st Street Pond at 7 this morning. Luckily out west there, the roads were clear of snow and we were able to get a good run in. We did a 3-mile slow warmup followed by the aerobic builder.
Albert did the first 2 miles of the aerobic builder then turned back. Bryant did five miles then took three off and then did three more with us. Jon did 11 miles and I did 13.
It ended up being 5:40 average pace for me for 13 miles. It was a good run and I am super proud of how well Jon is coming along. If he decides to actually race this year, watch out! We'll have another player in the game. |
| Saucony Progrid Guide 5 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
I usually do my aerobic builders on Tuesdays with the guys. But, with 2-4 inches of snow forecast overnight, I figured I better get this in today or it may not happen. Unfortunately I made that decision too late to notify the other guys.
It was super windy out and I am getting sick of these strong southern winds. I did 2 mile warmup and then 8 miles at 5:37 average pace. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| AM: 9.02 miles easy. I met up with Jon, Ferrier, and Bryant at the Riverdale Parkway for an easy run (Ben was going to come but slept in). It was supposed to snow 2-4 inches up our way, but that ended up being wrong...no snow overnight. The parkway was mostly dry with a few ice patches, but mostly safe to run on. Ferrier and I discussed apocalyptic scenarios and some popular post-apocalyptic media (Walking Dead and the book I'm reading One Second After).
Jon mentioned this morning that he joined the blog. So head over to his page (JonCarr) and give him a welcome...you're sure to see fast races out of him this year.
PM: 5 miles easy. |
| Mizuno Wave Alchemy Miles: 14.02 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. Early morning run on base in the COLD! |
| Adidas Supernova Sequence Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 2.47 | 3.00 | 0.75 | 10.25 |
|
10K FARTLEK
My plan was originally to do 1,000 repeats again. But with the extreme cold, wind, and darkness I decided it wasn't worth the risk trying to run 4:44 pace outside. So, I went to plan B which was a treadmill workout. This 10k fartlek was a workout we did when I was in college and I always liked it. In the end, it wasn't as difficult as I thought it would be when I wrote it up. That's likely due to running it on a treadmill instead of outdoors. It wasn't nearly as hard of an effort as the last three weeks of thursday hard workouts. Here's how the 10k fartlek brokedown:
1.25 miles at 5:00 pace
1 mile at 6:00 pace
1 mile at 4:55 pace
0.75 miles at 5:53 pace
0.75 miles at 4:50 pace
0.5 miles at 5:46 pace
0.5 miles at 4:43 pace
0.22 miles at 5:33 pace
0.25 miles at 4:20 pace
Total 10k time 32:45
After I finished I got a great comment from a guy behind me on an elliptical who said, "My man, you run like the $6 million man! I thought you were going to burn that motor out." I laughed and informed him that the treadmill could still go another 0.5 MPH faster than I got it up to. |
| Saucony Fastwich (Red) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles on the base perimeter road. I threw in two faster miles in the middle. They really had no purpose other than I was curious how my legs would feel after yesterday's workout. They felt pretty decent, a bit heavy but not bad. I ran those two miles in 5:22/5:15. The weather was still cold but not as bad as the last few days. |
| Saucony Progrid Guide 5 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.75 | 0.00 | 0.00 | 0.00 | 22.75 |
| Today we started our run at my house. Ken, Ben, Jon, and Bryant came over. Ben ran the first 7.5 with us then turned back; he's still trying to gradually ramp back up. We ran all over the place: South Weber, Uintah, South Ogden, Ogden, and Washington Terrace. It was a LONG run. At one point in Uintah we had to stop for a train crossing and I swear that train was two miles long...it took forever to pass by. Overall the pace was moderate 22.75 miles in 2:30. |
| Mizuno Wave Alchemy Miles: 22.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.72 | 0.00 | 0.00 | 0.00 | 11.72 |
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Halfway into the week and I finally logged some miles! It's been pretty crazy around here with a newborn and compound that with the holidays and it's been hard to get time for a run.
PM: I snuck in 4 easy miles on the treadmill before dinner
PM2: After I got Evelyn in bed and Amy was set with Hannah (our newborn) I ran in a winter wonderland at 8:40 pm. I didn't have my watch, which was good because it was slow in the slick snow. I mapped it online after and it was 7.72 miles.
I also got some cross-training in, if you count shoveling my driveway three times today. |
| Adidas Supernova Sequence Miles: 7.72 | Mizuno Wave Alchemy Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.24 | 0.00 | 0.00 | 0.00 | 6.24 |
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| Saucony Progrid Guide 5 Miles: 6.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Adidas Supernova Sequence Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 13.00 | 0.00 | 0.00 | 17.01 |
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AEROBIC BUILDER
Well this is the end of a crazy week for me. Yesterday I woke up with a really sore throat and this morning it was even worse. I contemplated texted Jon and telling him I wasn't going to make it. But, I figured I'd give it a try and if it hurt too bad breathing in the cold air, I would just call it early.
I met Jon and Bryant at Smith and Edwards at 8. Luckily, once again the roads out west were suitable for running fast and not slick or ice-covered. Jon is coming off of being sick as is Bryant and I am sick so we kind of said hey let's start the builder at 6:00 pace and go from there. The first few miles felt hard and my body felt fatigued. Once we got going I felt stronger and in the end I averaged 5:46 pace for 13 miles. But, they weren't consistent at all. We were in the 5:55-6:00 range for first 4-5 miles and I was pretty fast my last two miles.
At the end of the run, Bryant looked like an old man with his frost-covered hair. Jon checked his phone and it was 2 degrees when we finished. Brrr. |
| Saucony Progrid Guide 5 Miles: 17.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy with Jon, Bret, and Bryant. It was still pretty slick in a lot of spots so the pace was pretty easy. We met at 21st Street Pond and ran around West Ogden. |
| Mizuno Wave Alchemy Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1932.63 | 398.64 | 203.76 | 76.89 | 2611.92 |
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| Adidas Supernova Sequence Miles: 431.68 | Asics 2170 Miles: 148.95 | Saucony Fastwich (Green) Miles: 117.77 | Asics DS Racer Miles: 45.09 | Asics 2170 (Newer) Miles: 407.78 | Barefoot Miles: 4.50 | Saucony Fastwich (Red) Miles: 197.88 | Asics Kayano 17 Miles: 5.11 | Mizuno Wave Alchemy Miles: 319.90 | Saucony Progrid Guide 5 Miles: 168.29 |
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