| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3026.01 | 394.97 | 188.76 | 73.57 | 3683.31 |
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Brooks Ravenna 5 Miles: 135.25 | Brooks Transcend Miles: 160.75 | Brooks Pure Cadence 3 Miles: 142.51 | Brooks Racer ST5 Miles: 84.30 | Brooks Adrenaline (NYC) 15 Miles: 323.84 | Brooks Adrenaline ASR 10 GTX Miles: 293.90 | Brooks Ravenna 6 Miles: 302.40 | Brooks Pure Cadence 4 Miles: 216.55 | Brooks Transcend 2 Miles: 330.40 | Brooks Adrenaline 15 Miles: 322.67 | Brooks Adrenaline ASR 11 Miles: 324.95 | Brooks Pure Cadence 4 Miles: 223.87 | Brooks Adrenaline 15 (Orange) Miles: 308.90 | Brooks Ravenna 5 Miles: 224.70 | Brooks Pure Cadence 4 Blue Miles: 141.55 | Brooks Adrenaline GTS Miles: 73.85 | Asics DS Racer 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles easy with Denver in South Weber, avg pace 7:13. After the run we did core exercises, hip exercises, and pushups.
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Brooks Ravenna 5 Miles: 5.10 |
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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 with Denver & Dave out and back on the base perimeter road from East gym, avg pace 7:34. I used my balaclava for the first time this winter. After the run I did 20 minutes on the Arc Trainer with Dave discussing the glorious fall of the SEC in bowl games, then did core exercises, hip exercises, pushups, and upper body lifting.
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Brooks Transcend Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in West Haven/West Ogden at a 6:36 avg pace. We have a huge group this morning: Ken, Dave, Ben, Jon, Jason, Taylor, and Jared. We got moving pretty good at the end, finished with a 5:56 last mile. I felt surprisingly good and felt I could've kept going further at that pace, which is a great sign. Once I got home I did my core exercises, hip exercises, and pushups.
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Brooks Pure Cadence 3 Miles: 9.00 |
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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 with Denver, Dave, and Ken from 21st Street Pond, avg pace 7:45. Denver was struggling with the pace even though it was slower and he looked really warm, you could tell he was likely sick. So we looped back to drop him off at 4 miles. Then we picked the pace up just a tad.
After the run, Dave and I went to the base gym to do our core exercises, hip exercises, and pushups.
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Brooks Transcend Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.75 | 3.00 | 1.00 | 0.00 | 8.75 |
| PROGRESSIVE TEMPO
I met up with Jon, Dave, and Ken for a 4-mile tempo. Dave and I hoped to run 6:00, 5:50, 5:40, 5:30. But we knew that would be tough after only five weeks back to running.
It ended up going much better than I could've hoped for: 5:54 5:42 5:33 5:23 for a 5:38 avg. That's easily the fastest I've run since March and post-injury.
After the run, we did core exercises, hip exercises, pushups, and lower body lifting at the gym followed by an ice cold shower, since a pipe burst...that was fun!
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Brooks Racer ST5 Miles: 8.75 |
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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 |
| 5 very easy, recovery miles with Denver & Dave on base, avg pace 8:10. Dave and I were pretty tired from yesterday and Denver is still getting over being sick, so we kept pace really easy. After the run I did core, hip exercises, pushups, and upper body lifting.
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Brooks Transcend Miles: 5.00 |
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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 with Bret, Dave, & Ken on the Ogden Parkway, avg pace 7:17. Then I did core exercises, hip exercises, pushups, and lower body lifting at the gym.
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Brooks Ravenna 5 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles easy with Denver & Dave on a semi-hilly route in Ogden, avg pace 7:03. Afterward we did core, hips exercises, and pushups.
It was actually somewhat clear this morning. Last night there was terrible haze, but the wind seems to have blown most of it out west and it was clear up near the mountains. That and running with actual daylight was a very nice and welcomed change.
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Brooks Adrenaline (NYC) 15 Miles: 6.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with a very large and fun group (Bret, Ben, Denver, Dave, Ken, Taylor, and Jon) on the Riverdale and Ogden Parkways, avg pace 6:40. I picked up miles 7-8 on a very slight uphill and hit 5:42/5:38. I felt a bit stronger last Saturday than today, but progress is still coming right along.
This was my first double-digit run in 10 months! It's so good to be back running.
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Brooks Pure Cadence 3 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 with Jon, Dave, and Ken on the parkway, avg pace 7:04/mile. Then core, hip exercises, pushups, pullups, and bar dips at the gym
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Brooks Adrenaline ASR 10 GTX Miles: 9.00 |
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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 |
| 8.9 miles easy in Ogden with Denver, Dave, Jon, Ken, and Bret, avg pace 7:27/mile.
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Brooks Adrenaline ASR 10 GTX Miles: 8.90 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 5.00 | 1.00 | 0.00 | 10.25 |
| AEROBIC BUILDER
I met up with Dave and Ken at Smith's for an aerobic builder. Dave and I planned to run just under 6:00 pace for five miles then throw in a fast mile to finish. It went better than we anticipated with splits of 5:54 5:50 5:50 5:42 5:44 and 5:25 to finish for an avg of 5:44. Total pace for the entire run was 6:23. After we headed to the gym and did core and hip exercises and some pushups.
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Brooks Ravenna 5 Miles: 10.25 |
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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 |
| 5 miles easy with Denver and Dave on base, avg pace 7:45. Then I did core, hips, 10 min on eliptical, lower body and upper body lifting.
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Brooks Adrenaline (NYC) 15 Miles: 5.00 |
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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 easy with Denver on base, avg pace 7:41.
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Brooks Transcend Miles: 6.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.10 | 3.00 | 1.00 | 0.00 | 11.10 |
| SEMI-LONG RUN - PROGRESSION
I met up with Jon, Taylor, Denver, Dave, and Ben at the Flying J off the 21st Street Exit to go for a run out in West Haven. We ended up doing a progression for the first 10 miles and then a one-mile cool down. Overall pace for me was 6:28. Splits: 7:28, 6:59, 6:56, 6:53, 6:40, 6:25, 6:01, 5:43, 5:33, 5:22, then 7:03 for cool down. Once I got home I did core and hip exercises, pushups, and some dips.
I feel like I'm slowly getting stronger each week. The road back to fitness is certainly a long one, but it's an enjoyable ride.
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Brooks Adrenaline (NYC) 15 Miles: 11.10 |
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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 |
| No run - came down with the flu and spent most of the day in bed.
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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 |
| 9.5 miles easy on half trails half road in Washington, UT at 7:04 pace w/1.075 feet of climbing. Energy levels felt decent considering the flu, but I paid for it later in the day. After the run I did core exercises, hip exercises, pushups, lunges, and dips.
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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 |
| 8.65 miles easy in Snow Canyon at 7:14 pace w/500 feet of climbing. I felt very sluggish and fatigued but managed ok. Did some more "hiking" with the family after. Pushups and hip exercises later at night while watching "Person of Interest" Season 3.
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Brooks Ravenna 5 Miles: 8.65 |
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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 |
| 11.5 miles on the Hurricane Rim Trail at 7:33 pace w/1,500 feet of climbing. I really enjoyed this trail run. It was at sunrise and it overlooks the Virgin River from a couple hundred feet up above. I ran it pretty hard since I wasn't doing a workout this week and I felt ok, but once again I paid the price later in the day with zero energy. I hate getting sick. I was really only sick for 36 hours, but the fatigue lasts the rest of the week it seems. This is the longest run so far for me since coming back. But I will surpass it on Saturday, barely. At night I did core exercises, hip exercises, and pushups.
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Brooks Adrenaline ASR 10 GTX Miles: 11.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.55 | 0.00 | 0.00 | 0.00 | 7.55 |
| My streak of trail runs stopped here. I was really needing an easy day, and trails are never easy (even when you are taking them easy). So I just looped around Dixie Springs and Sand Hollow in Hurricane. 7.55 miles easy at 7:33 pace.
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Brooks Ravenna 5 Miles: 7.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 1.00 | 2.00 | 0.00 | 12.10 |
| 12.1 miles at a 6:36 pace on the Riverdale Parkway with Dave, Bret, Jared, Denver, Albert, and Jason. We picked up a few miles on the way back and I hit 6:09 5:28 5:15 and then backed off as I was close to red-lining and did one more mile in 5:54. Once I got home I did my core exercises, hip exercises, and pushups.
This was my 8th week back after nine months off. I am feeling good. It's hard to be patient. I want to ramp up my volume and my quality more rapidly, but so far I am sticking with a conservative approach and hope it pays off with no injuries thru the ramp-up process. I'd love to be fit to run some races this spring without getting destroyed by other racers.
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Brooks Adrenaline (NYC) 15 Miles: 12.10 |
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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 Denver and Dave in South Ogden, avg pace 7:25/mile. Core, hips, and pushups after.
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Brooks Transcend Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.45 | 7.00 | 1.00 | 0.00 | 12.45 |
| AEROBIC BUILDER
I met up with Dave and Jason at the pond for my first builder on the official Ogden Crew Aerobic Builder course. I was pretty excited to see what I could do and find out where my fitness is at. After a 2-mile warmup with one stride we were off. I ran 8 miles in 45:25, which is like a 5:40 avg/mile. I was really happy with the effort. Jason ran extremely well, in the low 5:20s, his best ever. I'm excited to see what he can do at Phoenix Marathon.
Splits: 5:50.2, 5:44.7, 5:37.3, 5:43.6, 5:44.1, 5:42.3, 5:39.6, and 5:23.9 (overall avg clearly benefitting from last mile)
After the run, I did core exercises, hip exercises, pushups, and some lower body lifting
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Brooks Pure Cadence 3 Miles: 12.45 |
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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 with Denver, Dave, and Ken, avg pace 7:54/mile. It was a beautiful morning with warm temps and the smell of rain. After the run I did core, hips, and upper body lifting at the gym.
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Brooks Transcend Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles on a very hilly route with Dave, avg pace 6:54/mile. After the run I did core, hips, pushups, and lower body lifting.
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Brooks Adrenaline (NYC) 15 Miles: 10.05 |
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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 |
| 8 easy miles with Dave, Albert, and Denver, avg pace 7:44/mile. It was a rough night last night in the Cook house. I was up for almost three hours from 1:00 AM to 4:00 AM with my daughters, then up at 5:00 AM to go run. Needless to say I was quite sluggish on the run, but I got it in.
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Brooks Ravenna 5 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.06 | 0.00 | 4.04 | 0.00 | 13.10 |
| I was supposed to meet the guys at 6:30 at the pond for a run, but when Evelyn came into our room at 6:50, I realized I had set my alarm wrong (PM instead of AM). So I headed to the pond anyway in case I run into them somewhere. I did run into Denver finishing off his 10 miles and ran the last 2.5 miles with him. Then I started into my fartlek section of the run up the parkway East toward the Canyon.
FARTLEK
6 minutes - 1.1 miles or 5:28 pace
5 minutes rest at 7:22 pace
5 minutes - .93 miles or 5:23 pace
4 minutes rest at 7:53 pace
4 minutes - .78 miles or 5:09 pace
3 minutes rest at 7:02 pace
3 minutes - .59 miles or 5:06 pace
2 minutes rest at 7:28 pace
2 minutes - .42 miles or 4:49 pace
1 minute rest at 7:46 pace
1 minute - .22 miles or 4:35 pace
60 miles for the week. Next week will be a cut week in mileage and then the week after I'll shoot for 60 again.
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Brooks Adrenaline (NYC) 15 Miles: 13.10 |
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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 on the Riverdale Parkway with Ken, Jon, Dave, Denver, and Matt, avg pace 7:09/mile. Once I got home I did some core, hips, and pushups.
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Brooks Ravenna 5 Miles: 8.00 |
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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 in Manhattan Beach, avg pace 7:10/mile. Later after work I did core, hips, pushups, and dips.
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Brooks Transcend Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 2.00 | 1.00 | 0.00 | 6.00 |
| 6 miles on the Strand in Manhattan Beach, avg pace 6:10/mile. I picked up three miles in the middle 5:30, 4:57, and 5:40-ish. That was my first sub-5:00 mile since the comeback began! I still feel lethargic running here. Humidity maybe? I don't know. I am getting plenty of rest.
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Brooks Adrenaline (NYC) 15 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 1.00 | 1.00 | 7.00 |
| 7 miles along the Strand in Manhattan Beach, avg pace 6:45/mile. I ran the middle two miles fast in 5:28 and 4:55. It was a good run and the moon was just setting over the ocean, which was really cool to see. Later in the evening I did core, hips, and pushups.
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Brooks Pure Cadence 3 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles easy with some loops on grass at the park nearby, avg pace 7:58/mile.
In the afternoon we did a 3-mile hike up above the Hollywood sign.
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Brooks Transcend Miles: 5.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 2.00 | 2.00 | 0.00 | 12.10 |
| 12.1 miles in Manhattan Beach, Hermosa Beach, and Redondo Beach, avg pace 6:25/mile. I started on the Greenbelt, which is a wood-chipped path for about 4 miles into Redondo and then back along the Strand on the beach to Manhattan. I had four miles at a quicker pace 5:44 5:41 5:21 and 5:15.
My Cut-down week is now over and I feel ready to get some more volume again next week.
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Brooks Ravenna 5 Miles: 12.10 |
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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, avg pace 7:15/mile. Later after work I did core, hips, and pushups.
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Brooks Adrenaline (NYC) 15 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.65 | 0.00 | 6.00 | 0.00 | 10.65 |
| 2-MILE REPEATS
I ran 3x2-mile repeats in Manhattan Beach with a 4-minute jog for rest. The first rep was on the greenbelt trail, which is wood-chipped. I thought the softer surface would be nice impact-wise on my legs. But it was dark and running fast on an uneven surface in the dark turned out to be not very fun. So the second two sets I did on the Strand down by the beach.
Set 1: 10:43 (5:26/5:17)
Set 2: 10:24 (5:11/5:13)
Set 3: 10:28 (5:15/5:13)
Overall the workout was good, but it definitely shows that I have a long ways to go still to get fit again. I really thought I could maybe average 5:10 on these, but I'm just not there yet. Later after work I did core, hips, pushups, and some leg exercises with loop bands.
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Brooks Pure Cadence 3 Miles: 10.65 |
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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 on the Greenbelt, avg pace 7:30/mile.
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Brooks Transcend Miles: 8.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.30 | 0.00 | 1.70 | 1.00 | 10.00 |
| 10 miles on the Strand in Manhattan Beach, avg pace 6:51/mile. I did a one-mile pickup after about 3 miles in 4:56, took a 4-minute jog, and then did a pickup from the Hermosa pier to the Manhattan pier (1.7 miles) in 8:47, which is about 5:12 pace.
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 7.15 miles very easy down on the Strand and on the beach and piers in Manhattan Beach. I'll miss the early morning runs in shorts and a t shirt, but I can't wait to get home and see my family!
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Brooks Transcend Miles: 7.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 3.00 | 0.00 | 0.00 | 14.25 |
| LONG RUN
14.25 miles on the Parkway with Denver, Dave, Taylor, and Jared, avg pace 6:33/mile. I picked up three miles from 11-13 in 5:57, 5:45, 5:29. It was a great run in great temps and with great company.
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Brooks Adrenaline (NYC) 15 Miles: 14.25 |
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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 Denver on the Davis County section of Bonneville Shoreline Trail, avg pace 8:13/mile. It was nice to get out a bit later this morning and actually see some sunshine. The trails were a nice change of scenery too, even the North-facing slopes were 100% clear of snow, crazy!
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Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.40 | 0.00 | 8.00 | 0.00 | 13.40 |
| AEROBIC BUILDER
I met up with Jason, Bret, and Ken for an aerobic builder. The plan was 2x4-miles with about 4:00 jog for rest. Jason was planning 5:20 pace for his last hard workout before Phoenix next weekend. I told him I'd shoot for high 5:30s on first set and then try to hang with him as long as I could on second set at 5:20.
We started the first set and those three took off fast! So I was bringing up the rear and came thru mile in 5:21! Yikes, that was probably too fast but I decided to see how long I could hold it. By end of mile two I caught Ken and Bret. And by end of three I got to within two seconds of Jason. I finished first set with 5:21 5:19 5:16 5:17.
I figured I had spent most my legs and energy and was hoping to just stay sub-6:00 on second set. We took 7 minutes rest due to bathroom breaks and then started second set and I felt crazy good. I ran the whole set with Jason in 5:20 5:22 5:22 5:17! I was blown away at how fast I was able to run. I did not see that coming! I am very happy with today. In the evening I did core, hips, pushups, and some lower body-weight strengthening.
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Brooks Pure Cadence 3 Miles: 13.40 |
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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 with Ben and Jon on mostly grass and a bit of dirt at the fairgrounds, avg pace 8:01/mile. My goal is to try and get more recovery runs done on softer surfaces this year. After the run I did core, hips, and pushups at the gym.
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Brooks Transcend Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9.2 miles easy on the trails with Bret and Matt, avg pace 8:04. Quite a bit of climbing first half and mostly downhill second half. After the run I did core, hips, pushups, and some lower body lifting.
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Brooks Adrenaline ASR 10 GTX Miles: 9.20 |
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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 |
| 6 miles easy with Dave on the Gibs Loop Trail x 2, avg pace 7:24/mile.
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Brooks Ravenna 5 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 15 miles with a huge group this morning (Dave, Bret, Taylor, Jared, Albert, and Steve), avg pace 6:31/mile. I picked up miles 12-14 in 5:50, 5:34, & 5:29. This was my longest run in almost a year!
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Brooks Adrenaline (NYC) 15 Miles: 15.00 |
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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 with Denver, Dave, Jon, and Matt, avg pace 7:39/mile. We ran a very zig-zagged route to break up the wind. After the run I did core, hips, and pushups at gym.
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9.2 miles easy with Dave, Ken, Bret, and Denver in South Ogden, avg pace 7:13/mile. Core, hips, and pushups after.
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Brooks Adrenaline (NYC) 15 Miles: 9.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.70 | 0.00 | 4.00 | 0.75 | 11.45 |
| WORKOUT: 4XMILE & 6X200-METERS
We started off with a big group at Smith's with Ken, Albert, Dave, Bret, Jon, Denver, Matt and Tim. But once the workout started everyone was either in small groups or on their own for the most part. Ken and I did the whole workout together.
We did mile reps with 2:45 jogging rest at 5:04, 5:06, 5:02, and 5:01. The plan was originally five reps but we were pretty spent; the pace was tougher than I anticipated it would be (either I was overconfident from last Tues or my cold has taken a bigger toll on my energy levels than I thought). Then we did six by 200 meters with 200 meter jog rest ranging from 29-32 seconds. Overall, it was good progress moving forward with my comeback.
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Brooks Racer ST5 Miles: 11.45 |
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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 with Dave, Thatcher, Denver, and Tim mostly doing loops on the grass at Mt Ogden Park with one loop on the Gibs trail too, avg pace 7:57/mile.
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Brooks Transcend Miles: 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 |
| 6 miles easy with Dave on base perimeter road, avg pace 7:05/mile. Core, hips, and pushups after.
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Brooks Ravenna 5 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 9.00 | 0.00 | 0.00 | 16.00 |
| LONG RUN
We had an enormous group of runners meet up this morning (Dave, Jon, Bret, Bryant, Ben, Denver, Matt, Tim, and Kory). We mostly all ran the first five together, and then most of the group turned for a 10 mile route. Dave and I kept heading west and once all the others had turned for shorter routes we picked up the pace. We ran 9 miles (7-15) faster with a goal of a 6:00 average. But we got going quicker than we bargained for and just held that instead. I ran 9 miles in a 5:46 average (6:00 5:46 5:50 5:56 5:46 5:44 5:45 5:37 5:32) and then cooled down the last mile in like 30 mph headwind that all of the sudden came out of nowhere!
Denver and Dave both had probably their best runs since we all resumed training in December. Ben looked good coming back from his recent injury and Bryant ran like he hadn't missed a beat.
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Brooks Adrenaline (NYC) 15 Miles: 16.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| 11.15 miles easy through Ogden with Dave, Denver, Ken, Ben, and Jon, avg pace 7:17/mile. At one point we had Ken laughing so hard he collapsed to the ground and laid in the curb laughing...good ab workout!
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Brooks Transcend Miles: 11.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 miles easy on a snow-filled, hilly route, avg pace 7:16/mile. |
Brooks Adrenaline ASR 10 GTX Miles: 10.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.85 | 0.00 | 0.00 | 3.00 | 11.85 |
| 400 METER REPS
I met Ken, Denver, Dave, and Matt at Smith's and we warmed up out to the tempo loop with a few strides and the did 12 by 400 with 90-second jogging rest. I averaged 67.8, which is 4:31 pace. Next time we do this workout I need to extend to 500 meters or do 16 reps of 400.
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Brooks Pure Cadence 3 Miles: 11.85 |
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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 with Dave, Denver, and Jon M from the 21st street pond, avg pace 7:35/mile.
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Brooks Adrenaline (NYC) 15 Miles: 9.00 |
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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 with Dave from my house in South Weber, avg pace 6:58/mile. Still no new baby here in the Cook house. Unless Amy goes into labor tonight, I think I may hop in the Ogden WRC 10-miler tomorrow morning. I haven't raced in over a year, and I'm apprehensive about racing right now due to lack of fitness. But I think racing tomorrow will get me going and light a fire, so it'd be good.
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Brooks Ravenna 5 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.65 | 0.00 | 6.10 | 0.00 | 10.75 |
| FAILED 10-MILE TEMPO/RACE SIMULATION
As I mentioned in my post yesterday, I was going to hop in the WRC 10-miler if Amy didn't go into labor. Well, at 1:30 am, Amy woke me up and by just before 5:00 am this little cutie entered the world:
We named her Nora.
So the race was off. I didn't really plan on running, but a window of opportunity opened to get a run in and I decided to run the race route as a tempo to see where my fitness stood.
I did a 2-mile warmup and then started the tempo. The downhill really hurt! I haven't run any fast downhill since I started running again and I could tell on the steep downhill sections. I got through the first 4.25 miles at 5:20 pace (5:21, 4:56, 5:23, 5:32), but then my GI system told me I had to stop. I did a quick 0.4 mile detour to a restroom and then tried to resume the tempo. I ran the next 1.8-ish miles uphill the beastly hills at a 6:00 average, but then had to stop again as my stomach just wasn't having it. So after that I just called off the rest of the tempo and headed back. So, I didn't really learn anything about my fitness and have no clue how fast I could've run.
So, we're happy to have our new baby with us and both Mom and baby are doing well.
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Brooks Pure Cadence 3 Miles: 10.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| AM: 12 miles easy on the Riverdale Parkway with Ben, Ken, Dave, Jon, Denver, and Matt, avg pace 7:20/mile. I was very tired!
PM: 3.8 more easy miles at 7:12/mile pace. I also threw in 5x7-second hill sprints at max speed. When I got home I did core and pushups.
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Brooks Transcend Miles: 3.80 | Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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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 with Ben in South Ogden, avg pace 7:26/mile.
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 8.00 | 0.00 | 15.25 |
| AM: AEROBIC BUILDER: 3-2-3 SANDWICH
I met up with Ken, Jason, Dave, Ben, Jon, and John at the 21st Street Pond for a builder. Ken and I wanted 8 miles worth of 5:15 pace. I knew I couldn't do 8 miles non-stop, but I thought we could maybe swing 2x4 miles at 5:15. Jason joined us for the first mile, but quickly realized he wasn't quite recovered from last week's marathon and he backed off. Just before the 3rd mile of the builder Ken was starting to fade a bit and I was very questionable on whether I could hold for another mile, so I told him to stick with me to three miles and we'd adjust to a 3-3-2 or 3-2-3. So we rested four minutes after the first three miles then ran a two-mile set that went up over the pedestrian bridge (easily the slowest/hardest mile), rested another four minutes, and then we closed with a three-mile set. So it didn't end up like I planned (2x4) but I did still get 8 miles at 5:15 and I was more concerned with pace and quantity than I was with how it was broken down.
3 miles: 5:13 5:17 5:16 (mile 2 was likely 5:14 effort as I had to slow for traffic crossing)
2 miles: 5:06 5:15
3 miles: 5:15 5:15 5:15
PM: 2.05 easy shakeout run around South Weber, 7:14/mile pace. Then I did my core and pushups. I also did a fair amount of painful foam rolling.
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Brooks Pure Cadence 3 Miles: 13.20 | Brooks Adrenaline (NYC) 15 Miles: 2.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.65 | 0.00 | 0.00 | 0.00 | 9.65 |
| 9.65-mile easy, trail run with Denver, avg pace 8:14/mile.
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Brooks Adrenaline ASR 10 GTX Miles: 9.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy in Ogden with Ken, Ben, Dave, Denver, and Matt, avg pace 7:04/mile.
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Brooks Adrenaline (NYC) 15 Miles: 10.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.15 | 8.00 | 0.00 | 0.00 | 18.15 |
| LONG RUN WITH 8-MILE PICKUP
We had a great group of guys out there this morning. We met at the 29th Street Trailhead and ran along the trails out to North Ogden and then dropped down to Ben's house. Other than a few slower miles on single track in the dark, we held a pretty good pace for the whole run. Ken, Jason, Dave, and I ran 8 miles faster from 9-16. Splits were 5:58 5:46 5:45 5:43 5:40 5:42 5:08 5:11. The first six were mostly flat with some soft rollers on dirt, the 7th mile was bombing downhill, and the last mile was a very slight uphill.
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Brooks Adrenaline ASR 10 GTX Miles: 18.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.80 | 0.00 | 0.00 | 0.00 | 16.80 |
| AM: 13 miles easy with the guys on the Monday Funday route, avg pace 7:15/mile. We did 5x7-second hill sprints towards the end of the run.
PM: 3.8 miles easy in South Weber, avg pace 6:42/mile. Then I did some core and pushups at home afterwards. I've gotten a bit lazy on the core and need to get back on top of it.
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Brooks Transcend Miles: 3.80 | Brooks Ravenna 6 Miles: 13.00 |
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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 with Ben, Denver, and Dave on the Riverdale Parkway, avg pace 7:37/mile.
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Brooks Adrenaline (NYC) 15 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.55 | 0.00 | 0.00 | 5.00 | 14.55 |
| 800-METER REPEATS
We had a large group meet at the Ogden High Track for some intervals. I ran 10 reps of 800 meters with a 400-meter jog in between.
Splits: 2:27 2:25 2:28 2:25 2:24 2:24 2:24 2:23 2:24 2:20 (Avg just barely under 2:25).
PM: 2.05 mile shakeout avg pace 7:07/mile.
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Brooks Ravenna 5 Miles: 2.05 | Brooks Racer ST5 Miles: 12.50 |
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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, recovery miles on the trails in the dark by headlamp with Dave, avg pace 8:52/mile with 1,600 feet of elevation change (am I blogging this correctly trail runners?) It was a very enjoyable run, we saw two herds of deer, which is cool and also creepy in the dark when your headlamp suddenly illuminates ten pairs of eyes! After the run I did some upper body lifting at the gym.
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Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 miles with a monster climb to the top of the "U", avg pace 8:14/mile. No, not to the top of that "U", to the top of this "U":
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Brooks Transcend Miles: 7.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 9.00 | 0.00 | 0.00 | 19.00 |
| LONG RUN: PROGRESSION
I met Jason at his house in Layton/Clearfield and we did a long run on the rail trail and west into Syracuse and along that pathway out there into West Point and finally climbing back up to the rail trail again back to his house.
We ran the first 15 miles on a progression, the final four of which were uphill. First 15 miles were: 720 653 635 633 628 622 554 555 555 551 551 544 541 535 529. Then we ran the last four miles as a cooldown. Overall pace was 6:23/mile. This is my longest run in a over a year! This fat, old, out-of-shape, previously-injured body is starting to round back into form slowly...
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Brooks Adrenaline (NYC) 15 Miles: 19.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles easy on our Monday Funday route with Ken, Bret, Denver, Dave, Jon, and Ben, avg pace 7:00/mile.
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Brooks Ravenna 6 Miles: 10.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.20 | 0.00 | 4.00 | 0.00 | 11.20 |
| TEMPO RUN: PROGRESSION
Another solid turnout this morning for a tempo run. Dave, Ben, Ken, Jason, Denver, Matt, Tim, and I warmed up four miles from the pond to the mouth of Ogden Canyon and then tempo-ed back to the pond. I planned on a progressive tempo. My splits were:
Mile one: 5:14 (net drop 64 feet)
Mile two: 5:11 (net drop 39 feet)
Mile three: 5:04 (net drop 24 feet)
Mile four: 4:58 (net drop 2 feet)
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Brooks Pure Cadence 3 Miles: 11.20 |
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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 in East Ogden with some grass, some trails, and some road, avg pace 8:04/mile. After the run I did some light upper body lifting at the gym.
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Brooks Transcend Miles: 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 |
| 8 miles easy on the Riverdale Parkway with detours on the Kingfisher Loop and in Fort Buenaventura with Ken, Jon, Denver, and Dave, avg pace 7:38/mile.
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Brooks Adrenaline (NYC) 15 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| 6.05 miles easy at work with Dave, avg pace 6:52/mile.
Tomorrow will be my first race in 13 months! Yikes! I'm certainly a little nervous and very excited. I don't know what to expect. But I do want a positive experience out of it, so I plan a conservative start. My fitness is ok, but I'm skeptical I have the stamina and endurance for a really fast time. I would be happy with anything under 1:12 and thrilled with 1:10, especially since this is my rust-buster! Everyone who's running I will see you up there tomorrow!
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Brooks Ravenna 5 Miles: 6.05 |
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| Race: |
Ogden WRC Half Marathon (13.109 Miles) 01:09:26, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.04 | 13.11 | 0.00 | 0.00 | 18.15 |
| OGDEN WRC HALF MARATHON
Well first race in over a year is finally in the books! Man it felt so good to finally race again. I'm grateful to be back at it and healthy. I tried to keep my expectations in check for today. It's only been four months since I resumed training and although I've had some good workouts, I was worried about my stamina/endurance. I've hit short tempos in the 5:15 range but nothing close to 13 miles!
I came up with a range of 1:10-1:12 and hoped to hit that, but full disclosure in the back of my mind I thought on a perfect day I could maybe, just maybe hit a 1:09. But I tried not to think about that and I certainly didn't want to try and force that.
At the start we knew it was essentially a four-man race up front with Fritz, Mike, and Dave joining me. I stuck to my conservative start for the first mile hitting a 5:20 on the mile that has the most elevation drop of the whole race (NOTE: They changed the course a bit, moving the start line up the canyon a mile so it corresponds exactly with the first half of the Ogden Marathon, but after mile 8 they had us go onto a paved trail along the road that was very rolling and probably slower than the road would've been. So essentially they gave us probably 20 seconds by switching start line, but then took some back by making us hit the path. Overall, this new course is faster though I'd think). Fritz took a lead with some mystery kid, while Mike and I ran side by side for the first two miles. Mile 2 was 5:24, so still conservative.
Here's picture taken by OnlyinOgden of the race start:
Toward the end of mile 2 Fritz was coming back a bit and Mike and I weren't really pushing the pace, by mile 3 we had caught and passed Fritz. It was obvious it just wasn't Fritz's day; he's at the end of a long marathon block with tons of volume and workouts and his legs just weren't fresh (He'll be just fine though once he tapers for a marathon). Mile 3 was 5:09.
I could hear Mike's footsteps just behind me through mile 4 or 5 and then they slowly faded away. So, I knew I had at least a little bit of a lead. Mile 4 was 5:08 and Mile 5 5:09.
Here's Mike and me in either mile 3 or 4, not certain which:
Right around the same spot on the course:
Not too much else to report for the rest of the race, I mainly tried to keep a good pace as I knew there were excellent runners still just behind me. At Mile 6 I did a mental check and evaluated how I felt. Breathing was good, legs felt good, and I felt I could keep this effort for quite a bit longer. At mile 8 you turn and the downhill is over and you hit the path and the rolling hills. Mile 6 5:09 Mile 7 5:12 Mile 8 5:15.
Mile 11 was particularly brutal on the path with a gradual climb and then a very steep bombing down; I couldn't help but look at the road at this point and yearn for it! Mile 9 5:20 Mile 10 5:17 Mile 11 5:27.
During mile 12 I got a side-stitch but nothing bad enough to slow me down. At this point I just really wanted to get to the finish. Mile 12 was 5:19 and Mile 13 5:18 with 5:18 pace for final tenth as well. I was happy to cross that line with my first race back under my belt and even happier it was a win.
Finish photo by GOAL Foundation:
After the race Dave, Fritz, Mike, and I did a cool down on the trails around the lake. It was fun seeing so many familiar faces that I haven't seen in awhile.
So, the comeback is going well (as good as I could hope really up to this point). But I still have a ways to go! I want a huge year and I want to take a crack at an OTQ. But I'm nowhere near fit enough yet for that, so it's back to work!
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Brooks Pure Cadence 3 Miles: 15.11 | Brooks Adrenaline (NYC) 15 Miles: 3.04 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| AM: 12 miles easy in South Ogden with Denver, Dave, Jon, Ken, and Ben avg pace 7:30/mile.
PM: 3.4 miles easy in South Weber, avg pace 6:50/mile.
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Brooks Transcend Miles: 3.40 | Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 miles easy with Dave and Ben on Monday Funday route on a Tuesday, avg pace 7:18/mile. After the run Dave and I did some light upper body lifting. |
Brooks Ravenna 6 Miles: 10.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.15 | 0.00 | 0.00 | 0.00 | 15.15 |
| AM: 11.75 miles easy at work with Denver and Dave, avg pace 7:17/mile. Then Dave and I did some light lower body lifting.
PM: 3.4 miles easy in my neighborhood, avg pace 6:44/mile. I tried to keep my heart rate at 130 bpm the whole run and was pretty close with a 126 bpm average. After the run I did some core.
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Brooks Ravenna 5 Miles: 3.40 | Brooks Transcend Miles: 11.75 |
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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 with Dave with 5 sets of uphill/downhill 7-second sprints, avg pace 7:25/mile. Light upper body lifting afterward.
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Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| 8.05 miles easy on the BST with Dave, avg pace 8:04/mile.
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Brooks Adrenaline ASR 10 GTX Miles: 8.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.70 | 0.00 | 0.00 | 0.00 | 22.70 |
| LONG ADVENTURE RUN
We did a very unique and awesome run this morning. Denver, Dave, Ben, Jared, Jon, Bryant and I met at Jared's in Syracuse and headed out to Antelope Island. From there we ran the Causeway for just over a mile and then hit a natural sandbar that appears only when the Great Salt Lake is very low. The sandbar is well over 100 meters wide and goes 7.5 miles or so to Fremont Island. Once to Fremont, we climbed up to the highest point. Stunning views of the Wasatch Front front the middle of the lake. Overall, we averaged a 7:50/mile pace, but had a few very slow miles bushwhacking and climbing on the island. Here's a few photos:
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Brooks Adrenaline ASR 10 GTX Miles: 22.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 12 miles easy with 5 sets of uphill/downhill sprints, overall average pace is 7:36/mile.
PM: 4 miles easy in my neighborhood, avg pace 6:36/mile.
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Brooks Transcend Miles: 4.00 | Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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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 in East Ogden with about half on trails, avg pace 8:03/mile. My legs were quite tired from the leg strengthening I did last night. After the run this morning I did some light upper body lifting.
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Brooks Ravenna 6 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.55 | 8.00 | 0.00 | 0.00 | 13.55 |
| AEROBIC BUILDER 2x4
I met up with Ben, both Jons, and Denver at the pond for our normal aerobic builder route. We missed the rain thankfully, but is was very windy, especially the last 2.5 miles of the builder!
I wanted a 5:15 overall average for the whole thing. First four miles were just a hair under 5:15 avg, but was somewhat easy on effort with a bit of tailwind for the middle two miles. The second set was 5:20 avg, as the headwind was too much, despite an increase in effort, to hit 5:15s. But overall, the effort was good and this should be a beneficial workout for me moving forward.
A few weeks ago I could only manage a 3-2-3 at this pace, so now I've lengthened that to 4-4, and hopefully next time 6-2, if not just 8 straight. Eventually I'd like 12 miles uninterrupted at 5:15.
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Brooks Pure Cadence 3 Miles: 13.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| 10.8 easy, recovery miles in South Ogden with Dave, Ben, Jon, and Denver for half of it, avg pace 7:31/mile. I was definitely feeling yesterday's workout.
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Brooks Transcend Miles: 10.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 9.1 miles easy at work with Dave, avg pace 6:55/mile. Legs felt substantially better today than yesterday. I'm ready for a long run tomorrow...
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Brooks Ravenna 5 Miles: 9.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 12.00 | 0.00 | 0.00 | 21.00 |
| LONG RUN W/12-MILE PICKUP
I met up with Ken, Dave, Jon, and Tom for a long run. We warmed up 7 miles and then did a 12-mile steady state effort followed by a 2-mile cooldown. Average pace for the whole run was 6:20/mile, average pace for the 12 miles was 5:42/mile. It was a beautiful morning out there with great temps.
The run felt really good except for the last mile of the steady state when I picked up a wicked side-stitch, but other than that I felt strong and comfortable.
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Brooks Adrenaline (NYC) 15 Miles: 21.00 |
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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 |
| 12 miles easy on Monday Funday with Denver, Dave, and Ben, avg pace 7:33/mile. I'm enjoying the earlier sunrises each morning, only first 6-7 miles required a headlamp this morning.
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Brooks Ravenna 6 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.07 | 0.00 | 0.00 | 3.98 | 12.05 |
| 400-METER REPS
I met Albert and Ben at Smiths and warmed up just over three miles including three strides to the Ogden High Track. We met Ken, Denver, Dave, Matt, and Tim there. The plan for me was to do 16 repeats at 69 average. But it was super windy out, a constant 10 MPH wind with gusts up the 30 MPH at times, so I was a little worried about finishing the workout on pace.
But I started anyway still shooting for 69s. It was definitely a tough workout and I thought about cutting it short after the first handful of reps, but I kept taking them one at a time and I ended up hitting 16 reps at a 68.8 avg (4:37/mile pace) with 300-meter jogs for rest in 1:31 average (8:08 pace). I'm very happy with the workout with that wind! Temps were amazing though in the low 60s.
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Brooks Racer ST5 Miles: 12.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.45 | 0.00 | 0.00 | 0.00 | 14.45 |
| AM: 10 wet, slushy, snowy, breezy miles in South Ogden with Dave, Denver, Ben, and Ken, avg pace 7:47/mile
PM: 4.45 easy miles, avg pace 6:55/mile. Still wet and snowy, not so much slushy and breezy.
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Brooks Transcend Miles: 10.00 | Brooks Ravenna 6 Miles: 4.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.35 | 0.00 | 0.00 | 0.00 | 22.35 |
| AM: 18 miles moderate with Ken at 5:00 am from the 21st Street Pond, avg pace 6:36/mile. A very enjoyable run this morning with Ken, we just talked running for two hours straight. By the way, have I mentioned that the Brooks Adrenaline is basically my favorite shoe of all time! Love that shoe!
PM: 4.35 miles easy after work, avg pace 6:38/mile.
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Brooks Pure Cadence 3 Miles: 4.35 | Brooks Adrenaline (NYC) 15 Miles: 18.00 |
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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 |
| 11.4 miles easy with Ken, Ben, and Jon from Rainbow Gardens down to the pond on the parkway and then back across 24th Street Viaduct and up thru central Ogden, avg pace 7:17/mile.
When I got home Evelyn asked, "Dad why do you always run in the middle of the night?" I said, "I don't run in the middle of the night, I just run really early". She answered, "Dad, that's not early morning; that's the middle of the night. It's always dark". I'll give her that, although it is getting lighter every morning, which is nice.
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Brooks Ravenna 6 Miles: 11.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.80 | 0.00 | 6.00 | 0.00 | 13.80 |
| 1.5-MILE REPEATS
I met Ken this morning at the Dee and we warmed up over to the Tempo Loop. I felt awful on the warmup and very lethargic. I wasn't sure how well the workout would go. The plan was 4x1.5 miles at 7:34-7:35 (or 5:03 pace). In Feb, I did 4x1 mile at this pace so the goal was to lengthen the interval at the same pace.
The first rep I felt like my vision was blurry and like I may pass out in the first 1/3 mile. I said a quick prayer and kept on it. Eventually I felt a bit better and by the end of the rep I felt pretty good. The second and third reps felt relatively easy and then the last rep was a tough one.
Splits: 7:32, 7:32, 7:30, 7:28 with 3:00 jogs for rest in between.
I'm really happy with this workout, especially considering how terrible I felt on the warmup and the start of the first rep. The fitness is surely coming around. This has been my best week since the comeback began.
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Brooks Pure Cadence 4 Miles: 13.80 |
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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 on reverse Monday Funday with Denver, Ken, Ben, and Jon, avg pace 7:12/mile. |
Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.93 | 0.00 | 0.00 | 4.97 | 12.90 |
| 1,000-METER REPS
I had a great workout this morning. I met Ken, Jason, Ben, and Jon at Wal Mart in South Ogden and we warmed up just over three miles with strides. Ben and Jon then just continued an easy run while Ken, Jason, and I got down to business. My goal was to run 8x1000 @ 4:51 pace. We did 400 meter jog for rest (2:05-2:20 time-wise). My splits were: 2:59.0 3:00.7 2:59.6 2:56.3 2:58.3 2:58.0 2:58.7 2:56.1 for an avg of 2:58.3 or 4:48 pace. This is the same pace I did 800s at a few weeks ago, so I successfully increased the distance at that pace. Next time I'll shoot for 8x1200 at this pace with same rest.
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Brooks Pure Cadence 4 Miles: 12.90 |
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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, recovery miles on the trails with Denver & Dave (recently returned from getting married in Vegas!), avg pace 8:12/mile. |
Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2 miles with 4 of it moderate and the rest easy, avg pace 6:56/mile. I met Ken, Ben, and Denver at the pond. We warmed up to mouth of Ogden Canyon and then Ken and I paced Denver for his 4-mile tempo. He did great averaging about 6:00-flat. |
Brooks Ravenna 6 Miles: 10.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6.8 miles easy, avg 6:46/mile. |
Brooks Adrenaline (NYC) 15 Miles: 6.80 |
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| Race: |
Southern Utah Half Marathon (13.109 Miles) 01:07:17, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.89 | 0.00 | 13.11 | 0.00 | 17.00 |
| SOUTHERN UTAH HALF MARATHON
I had a great time down at the Southern Utah Half Marathon. It rained the night before the race and started again for the start of the race thru mile 4, and then it was cloudy and low 50s with slightest of headwinds. The course starts up at Highland Park in Washington overlooking Corral Canyon and drops a TON the first three miles down to the Virgin River. After that you take the Virgin River Trail (paved parkway) all the way to Bloomington for the finish. So you drop about 550+ feet in first three miles and then hit the parkway which, although has soft rollers the whole way, drops another 150 feet over the last ten miles. The water on the parkway made for a slippery surface for those final ten miles, especially thru miles 6-10 it seemed; your foot would slip back just slightly on each step as you pushed off. The scenery, especially with the rain was fantastic as was the fresh smell of rain most of the way.
I was warming up and I saw a fast looking couple. The girl, eventually female winner, was sporting the same Brooks jacket as me. So I knew she was likely sponsored and fast, but her boyfriend also looked legit. Turns out he was my competition on the day. At the gun I took off at what I thought was a reasonable pace, but turns out it was a 4:49 and he was right on my tail drafting. He stuck with me for another half mile and then within 10-15 feet until mile two, but then I put a pretty good gap on him as I flew down the Cottonwood Wash on mile three! Mile 2 4:45 Mile 3 4:47.
Although the first few miles felt relatively ok cardio-wise they took their toll on my legs. I never did hit the paces I wanted for the rest of the race. I was hoping for 5:10s or so and just couldn't hit those on a consistent basis. The downhill fast start definitely slowed my later miles. My plan was to take it easy on those first few steep drops but that kid made me anxious I guess. So after I gapped him at mile three I felt dumb for having pushed the pace since it had tired my legs pretty good. But once the race was over and I found out I only beat him by 53 seconds, in hindsight maybe it was good I got the gap early. After the race he told me it was his first half marathon and that he's a 5k runner who lives in Phoenix. He's running the Payton Jordan Invite at Stanford next Saturday hoping for a 13:30 5k. I hope his legs recover in time from those screaming downhill miles!
Miles 4-13 were quite uneventful. I got too comfortable with my lead in mile 9 and started giving in to a slower pace, but luckily scolded myself after that slower split and got moving a tiny bit better to the finish. As I came into the park to finish, I gave my daughter Evelyn a high-five and seeing the clock and realizing I couldn't get under 1:07, just coasted in.
Splits: 4:49 4:45 4:47 5:12 5:14 5:17 5:05 5:11 5:21 5:12 5:14 5:17 5:17 and 5:06 pace for last tenth.
I'm pretty happy with the end result, but not with how I executed it. I would've liked those last ten miles to be quicker. But the slickness of the path also played a 1-2 second per mile role I think. It's certainly progress, but I still need to keep working; I got a ways to go still. I need more speed endurance to keep miles 9-13 faster, more builders I suppose in the next few weeks.
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Brooks Pure Cadence 4 Miles: 17.00 |
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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 |
| 12 miles easy on Monday Funday route with one of our largest groups yet (9 guys), avg pace 7:23/mile. Both my hamstrings, but especially my left one are quite sore from Saturday's race. |
Brooks Ravenna 6 Miles: 12.00 |
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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 from Smith's through Central Ogden with Denver, Dave, Matt, Ben, and Tim, avg pace 7:35/mile. My legs are still angry from Saturday's race.
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Brooks Transcend 2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM: 10.1 miles easy on the parkway with Matt, Bret, and Dave, avg pace 7:26/mile. Legs feel a lot better today than yesterday, but are still heavy. Looks like I'm running Ogden Marathon now...yikes. I'm not really in marathon shape and have a lack of quality long runs and aerobic builders, but I got offered a free entry through a friend at work whose neighbor sponsors the race and gets a handful of entries. So I couldn't turn it down. I won't be running any killer paces, but if I'm conservative maybe I can run a ok race. Plus it's my hometown so it's kind of fun. I just wish I had run more 20+ mile runs... PM: 4.2 miles easy at lunch, avg pace 6:59/mile. Tired. |
Brooks Adrenaline (NYC) 15 Miles: 4.20 | Brooks Adrenaline 15 Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 8.8 miles easy on parkway with Dave, Ben, Albert, and Jon, avg pace 7:38/mile. I think I was dehydrated from yesterday and felt it on the run today. I need to focus on drinking more fluids today. |
Brooks Ravenna 6 Miles: 8.80 |
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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 with Dave from my parents' house in East Ogden, avg pace 6:57/mile. My legs are feeling back to normal...just in time for me to destroy them again tomorrow in the race :)
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Brooks Transcend 2 Miles: 6.00 |
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| Race: |
Provo City Half Marathon (13.109 Miles) 01:06:50, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.49 | 0.00 | 13.11 | 0.00 | 16.60 |
| PROVO CITY HALF MARATHON
I signed up for this race back in either December or January I can't remember when for sure, but it was to be my first race back and I thought at that time that a 1:15 would be pretty good coming back from injury. Well, clearly I underestimated how quickly I'd get back in shape, which is awesome and a blessing.
I wasn't sure how today would go, since I raced last week and was sore/fatigued most of this week, and I also worked in my yard all day yesterday hauling and laying sod out in the sun. But I figured just like any other race, I'd give it my best shot and let it fall where it may.
We stayed the night at Amy's grandparents' house, who are always willing to let me stay there for races in Utah County, which makes it a lot more feasible to race there. Denver, my brother, stayed there too and he and I met Dave and his wife, Kayla, at the buses and headed up to the start. The weather was a tad cool at the start, which is great news for racing. We warmed up just a tad, 1.5 miles, and then started the race.
Right as we started the race I saw Scott and Mike jogging up and figured they had ran up from the bottom of the canyon and were going to tempo a bit with us racers. That was indeed the case and I enjoyed chatting with them for 1.5 miles or so before they backed off a tad and wished me well. From then on out it was just me and the lead bike pacer. I ran hard and took tangents as best I could through the canyon. I wasn't hitting splits as fast as I thought I would, but I kept plugging along anyway.
Out of the canyon I tried to keep pace as in the past I usually slow a lot on University Ave in both this race and UVM. I indeed kept an ok pace. I saw Amy and my girls drive by and honk at mile 9 and I waved back to them. I was slower than I wanted on mile 11 with the only uphill of the race and was now right on the edge of sub-1:07, whereas I was on pace to go under up to that point. So I knew I had to hit the last two miles really hard if I wanted 1:06:xx. I managed to run the next 1.5 really well, but with 0.5 left I kind of hit a wall. Luckily I still got close to the finish with 30 seconds to cross it and it seemed manageable. So I gave my last push and crossed for the win in 1:06:50. I also tried to give Evelyn, my daughter, a five on the way in and totally missed! But she gave me a "A" for effort.
I waited for Dave to finish and was happy to see him come in second place with a solid 1:11. Then we both waited for Denver to finish. He didn't believe me earlier when I told him that I thought he could average 6:10-6:15 pace. But he ran very well and finished in 1:19! He was running 1:30s here and there over the last couple years off little to no training, but now after 4 months running with us, he's really starting to get fit again. I was super proud of him!
Dave and I cooled down two miles, the second mile while eating a Creamie (still managed an 8:20).
Splits: 5:07 4:59 5:17 5:04 4:55 5:03 5:03 5:05 5:10 5:09 5:15 4:59 5:06 and 4:49 pace for last tenth.
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Brooks Pure Cadence 4 Miles: 15.10 |
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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 on Monday Funday with Denver, Dave, Ben, Manny, Jon, and Matt, avg pace 7:30/mile.
My legs feel better today than last Monday, so that's good news. Maybe I can get a workout or last long run in before Ogden, if they bounce back more over the next two days.
PM: some core and pushups while watching season finale of "The Last Man on Earth". |
Brooks Adrenaline 15 Miles: 12.00 |
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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 |
| 11 miles easy with Ben, Denver, Matt, Tim, and Dave on the Riverdale Parkway, avg pace 7:16/mile. Some light upper body lifting at the gym after the run. |
Brooks Transcend 2 Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 6.00 | 0.00 | 0.00 | 17.50 |
| LONG RUN: PROGRESSION I met Dave, Ben, Albert, Matt, and Denver at the pond at 5:00 am. Denver and Matt went East on parkway for a tempo, the rest of us went out West for a progressive long run. Albert dropped a bomb on us that he was moving and this was his last day running with us. We'll miss him, he's a great runner and friend. He's moving to SLC so those of you down there, get him out running with you! I wore my heart rate monitor on the run so I'll post my splits for each mile of the progression with heart rate in parentheses for each mile. We did progression thru 15, then 2.5 cool down in perfect temps, although it was humid by Utah standards. Splits: 7:45 (109) 7:29 (116) 7:19 (119) 6:57 (124) 6:45 (127) 6:44 (132) 6:29 (132) 6:18 (142) 6:07 (146) 5:56 (157) 5:46 (159) 5:38 (167) 5:30 (172) 5:19 (179) 5:08 (181) |
Brooks Adrenaline 15 Miles: 17.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| 10.75 miles easy in East and Central Ogden with Ben, Dave, Tim, Matt, and Denver, avg pace 7:18/mile. |
Brooks Ravenna 6 Miles: 10.75 |
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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 |
| 9.15 miles easy with Jon in Ogden, avg pace 6:50/mile. |
Brooks Adrenaline (NYC) 15 Miles: 9.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.15 | 4.00 | 0.00 | 0.00 | 10.15 |
| 10.15 miles running an out and back along Pineview with Ben, Ken, Denver, Matt, Jon, Manny, Taylor, and Jake. We warmed up just over four miles and then ran tempos of various lengths and speeds. I ran miles 14-17 of the Ogden Marathon course at marathon pace with Jake and Jon. We ran 5:37, 5:46, 5:32, and 5:34.
After the run a few of us went to Kneader's for some French Toast for my birthday, good times.
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Brooks Adrenaline ASR 10 GTX Miles: 10.15 |
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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 from the pond with Denver, Jon, Ben, and Ken, avg pace 7:07/mile.
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Brooks Transcend 2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.15 | 2.00 | 0.00 | 0.00 | 8.15 |
| 8.15 miles from the 21st Street Pond up and down the Ogden River Parkway with Ken, Dave, Ben, Jon, and Bret, avg pace 6:40/mile with two miles at MP in 5:29 and 5:27.
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Brooks Pure Cadence 4 Miles: 8.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| 6.05 miles easy with Dave, Denver, and Ben, avg pace 7:20/mile. |
Brooks Adrenaline 15 Miles: 6.05 |
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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 easy taper miles with Dave at work, avg 7:04/mile. Legs feel decent. They should be ready for Saturday. Now if we can have the rain give us a window that morning... |
Brooks Ravenna 6 Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| 2.2 miles easy with Denver, avg pace 7:25/mile with two uphill strides at the end.
My legs feel pretty good. The only minor concern is my left hamstring is still a tad tight from Provo Half two weeks ago. But I don't think it'll be concern, at least not until very late in the race if it is.
The goal tomorrow is to be on the podium, top three. I don't really have any time goals in mind. I just want to give it a good effort and see where it falls. This course has owned me in the past and I wouldn't mind a little revenge!
Let's all pray for no rain in the morning! Good luck to everyone else racing.
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Brooks Transcend 2 Miles: 2.20 |
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| Race: |
Ogden Marathon (26.219 Miles) 02:41:46, Place overall: 8 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
| OGDEN MARATHON
Well this course is just simply my kryptonite! This year was basically a combination of the last two times I've attempted this race, with the exception of I felt a lot better later into the race.
Weather was the big topic leading up to race day and for good reason it was a downpour and low 40s for the entire race. We lucked out in that the starting area was clear and rain didn't show until mile 2 or so. So, it was easier this year to stay warm for the 1.5+ hours you have to sit in that field before the race starts.
The race was off and I executed my pacing strategy almost to the exact second on most of the first half. I wanted 1:12:30 give or take 10 seconds and I came thru in 1:12:10. Anyway, there was a pack of six of us early on Anthony, an East African, Jake, Fritz, and some guy who I didn't recognize.
After two miles Anthony and the East African started to pull away and Fritz and the other guy gapped Jake and me about 3-4 seconds. Eventually Jake worked up to Fritz and I was content to keep hitting my splits back in 6th, saving legs for the rollers and the canyon. During mile 3 I had two throw-up burps...gross and a foreshadow of things to come.
By mile 6-7 I was about 10 seconds back of the chase pack of Fritz, Jake, and other guy. During 7 I decided to "race" even though I had been hitting my splits as planned. So this mile and the next were the two that got me 20 seconds ahead of schedule at the half. But I passed Fritz and Jake here, but Jake latched on and came with me.
Jake and I passed other guy just as we started the rollers. I have struggled in the section in the past and tried to keep my pace at 5:30 or slower to ensure I didn't blow up. So, Jake gapped me a bit again here.
I took the only gel I took all race in mile 10 and slowly nursed it until the next aid station and then washed it down with 1-2 ounces of water. I was feeling pretty good and caught back up to Jake at the half. At this point we saw the East African walking on the side of the road and we were now both in podium positions.
I took a lead on Jake just after the half and probably had 5-8 seconds when I stopped at 16 to use the port a potty. My stomach had been sour all race long and it was really started to bug me. I came out still in 3rd and figured I could catch Jake still if, and it was a big IF with how my stomach felt at this time, I didn't throw up.
During mile 17 I started dry heaving and gagging on some mucous. I stopped and hacked that up and started again maybe 60 seconds back of Jake. Once I turned off the dam and hit the biggest downhill of the race my stomach had had enough and I stopped and try so hard not to throw up. I knew it was game over if I threw up. But I couldn't hold it back, I threw up 8 times. I couldn't believe I even had that much fluid in me since I'd taken only 1-2 ounces. The death sentence had been pronounced and it was now only a matter of time before the others caught up to me. I was able to pull off one more 5:40 before the cramping set in. The next 5-6 miles down the canyon consisted of slow running, stopping to self massage, and stretch. I was still in 3rd, but finally around 20-21 Fritz passed me. I gave him a five and wished him well and on his way.
Later just before mile 22 I got passed by other guy and I immediately felt sick again and threw up 6 more times. During this time Dave passed me, which I had no idea happened until after the race. So all race from here out I thought I was one place higher than I really was. Finally my stomach was completely empty and I could at least run without feeling sick. So I was able to finish the race without any more stopping. But with the cramping it was 7:00-7:30 pace range. I had a hard time lifting my legs. And strangely enough my arms and shoulders were cramping too and I ran a good portion of the last 10k with my arms dangling to the sides because I couldn't lift them into running position.
Jon passed me around Monroe Blvd, and Tracey passed me at like mile 25. The last mile was a bit of a blur, but I passed my family and apparently gave Ben a five, though I only vaguely remember that. I finished and collapsed, but got caught by Jason Blackham and another volunteer. They kept asking me if I was ok and I was so cold I couldn't speak, I finally muttered, "cccold". They sent me into med tent and covered me head to toe in blankets, took my BP and pulse.
So tough race, but I knew that I had to finish. I wanted to drop out SO BADLY. I'm ashamedly a prideful man and dropping out would allow me to avoid being passed by friends and maybe even the top female finisher. I could drop and no one would blame me, I mean it was a brutal hand I was dealt. But, I had promised my daughter Evelyn I'd give her I high five at the end. My older sister Karlie was also running the half marathon after months of training and attempting to lose weight. I knew she wouldn't quit and I wouldn't either. Finally, I had watched "Unbroken" last night with Ben and Spencer and after seeing that my situation seemed like child's play. So I finished and took the bruises to my ego, glad I did!
8th place 2:41:46
Splits:
1st Half: 540 535 521 521 523 528 525 516 524 528 539 527 530 1:12:10
2nd Half: 521 549 (hill) 629 (bathroom) 606 (hacking) 635 (throwing up) 540 709 800 808 (throwing up) 644 711 722 707 and 255 for what was .43 on my watch 1:29:30-ish.
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Brooks Pure Cadence 4 Miles: 26.20 |
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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 |
| Rest |
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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 |
| Rest |
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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 Riverdale Parkway with Dave and Ben, avg pace 7:22/mile. Not much soreness left, except my right calf was tight the second half of the run. Still a lot of deep fatigue too. It'll be just easy running this week. |
Brooks Transcend 2 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 thru Ogden with Denver, Dave, and Ben, avg pace 7:27/mile. We ran thru Jefferson historic district and saw all the old mansions of the early 1900s and then also hit the Enchanted Round-a-bout, a magical place where Ben is a 2:17 marathoner as long as he's there, but once he leaves....it's back to 2:25. Dave wanted to be a 3:50 miler whilst in the Enchanted Round-a-bout, but there are some unrealistic things that not even magic can make happen... |
Brooks Adrenaline 15 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 with Ken and Dave on the parkway, avg pace 7:08/mile. |
Brooks Ravenna 6 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| TRAIL RUN AT SNOW BASIN
I met Ken at his place at 6:00 and we drove up to the Wheeler Canyon Trailhead, just below Pineview. From there we ran up Wheeler, taking the Arc and Nord Trail, then hit the Green Pond Trail, Needles, Maple, and then back down Icebox to Wheeler. The first 1.5 miles were very runnable despite the rain, but after that it was a mudfest the rest of the way and the pace dropped substantially.
During mile 3 a moose ran across the trail about 15 meters in front of me. And then toward the end of the run before hitting Icebox, another moose came crashing out of the bushes and ran parallel to us about 20 feet off the trail. It easily outgained us, but then stopped and just stood there just off the trail again about 15 meters in front of us. We didn't want to get any closer and we couldn't get it to move by making noise. So eventually backtracked a bit and took a the other trail at a fork in the trail. The trails just before Icebox were basically streams as opposed to trails, tons of water rushing down the trail. The scenary was incredible up there in the clouds with the rain and the lush green.
Overall we averaged a 8:34/mile pace. My stabilizing muscles are a bit tired from all the slipping and sliding in the mud. Great morning run though.
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Brooks Adrenaline ASR 10 GTX Miles: 13.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| 12.8 miles up on trails. I started at Beus Trailhead and went up to the Bonneville Shoreline Trail, ran that to Rainbow, then back on the Lake Street trail and Gibs trail, avg pace 7:14/mile.
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Brooks Adrenaline ASR 10 GTX Miles: 12.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| AM: 10.1 miles easy with Denver, Ken, and Manny, avg pace 7:21/mile. My weight is finally back to pre-marathon levels, which is probably a good thing, considering the lower weight was purely from lost fluids. Now I need to get back to 150 with healthy weight loss.
PM: 6 miles easy in South Weber, avg pace 6:48/mile.
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Brooks Adrenaline (NYC) 15 Miles: 6.00 | Brooks Transcend 2 Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 10.4 miles easy with Dave, Denver, Tim, Matt, and Jon in South Ogden, avg pace 7:27/mile. I think I'm coming down with a cold, which sucks. I have avoided being sick all year so far. But I woke up with an irritated throat and my resting heart rate was elevated about five beats per minute. So it's vitamin C time, see if I can cut this cold off at the pass! |
Brooks Adrenaline 15 Miles: 10.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 7.00 | 1.00 | 0.00 | 13.25 |
| AEROBIC BUILDER: PROGRESSION
I met up with Dave, Jason, Denver, and Ken at the pond at 5:30. Out west where we were headed was a lightning storm. After a mile it started to downpour. We were soaked before we even started the builder. My shirt was so wet and cold that I just took it off and ran shirtless, which was much warmer.
The rain stopped before we started as jt made its way East to Ogden and South to Davis County. We started the builder. My plan was 5:40 first mile and try to cut five seconds each mile, finishing with a 5:05.
Splits: 5:32, 5:36, 5:26, 5:20, 5:21, 5:13, 5:10, 4:59
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Brooks Pure Cadence 4 Miles: 13.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 miles on the Bacon Run with Dave and Denver, avg pace 7:41/mile.
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Brooks Adrenaline ASR 10 GTX Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 13.00 | 0.00 | 0.00 | 16.50 |
| STEADY STATE RUN
I ran 13 miles at a 5:40 average with 2.5 warmup and 1 mile cooldown.
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Brooks Pure Cadence 4 Miles: 16.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.15 | 0.00 | 0.00 | 0.00 | 19.15 |
| AM: 15.15 miles easy, avg pace 7:01/mile. I met Ken at 5:10 and we did 2.5 miles before the other guys showed up at 5:30. We ran Monday Funday and then did three sets of up and downhill sprints. By the third set we finally got Ben moving faster than half marathon pace!
PM: 4 miles easy in South Weber, avg pace 6:55/mile. I went right after dinner, which made for an uncomfortable run. But, hey I got it in!
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Brooks Ravenna 6 Miles: 4.00 | Brooks Adrenaline 15 Miles: 15.15 |
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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 mostly on the trails with Denver, Matt, Dave, Jon, and Ben, avg pace 8:05/mile. |
Brooks Adrenaline ASR 10 GTX Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 6.00 | 0.00 | 17.00 |
| TWO-MILE REPEATS
We had a big group out this morning for some lactate threshold work. After the warm up we kind of split into two groups. My plan was three reps of two miles at 10:06 (5:03 pace). This was an extension of the 1.5 mile reps I did last month. Same pace, overall distance, and rest, but each rep extended a half mile longer. I got out too quickly on both the first and second reps and paid the price for it on the third rep. But overall it was a great, successful workout.
Splits: 9:57.18 (4:57 5:00), 9:57.74 (4:56 5:01), 10:09.03 (5:02 5:06) I tried to keep that last mile on pace but I just couldn't. I was spent.
PM: 4.5 miles easy, avg pace 7:43/mile for first 4. I met Dave and Denver at Denver's house and I pushed Evie and Nora in the double jogger, while Dave pushed Hannah is a single jogger (Denver helped some too). The steeper hills were tough!
Then Evie wanted to practice for her kid's K so we ran 0.5 miles with her at 10:14/mile pace. Which I think is pretty good for a 4-year girl.
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Brooks Racer ST5 Miles: 12.50 | Brooks Adrenaline (NYC) 15 Miles: 4.50 |
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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 a hilly route in East Layton with Dave and Denver, avg pace 7:35/mile. We were all pretty tired from yesterday's workout and second run pushing kids in joggers. |
Brooks Transcend 2 Miles: 10.50 |
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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 on the BST trail with Bret and Ken, avg pace 8:04/mile. Matt and Tim joined us for the first four miles and we ran into Jon halfway through and he joined us for just over a mile. I felt surprisingly fresh despite being toward the end of my largest weekly volume of the year. |
Brooks Adrenaline ASR 10 GTX Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.05 | 15.00 | 0.00 | 0.00 | 20.05 |
| LONG RUN - STEP PROGRESSION
Ben and I did a long run out West. 3-mile warmup, followed by 5 miles targeted at 6:00/mile, 5 miles targeted at 5:50/mile, and 5 miles targeted under 5:40/mile. Ben was with me thru mile 14 (11 into faster section) then I finished solo.
Splits for 15 middle miles: 6:04 5:56 6:01 5:59 5:54 5:46 5:47 5:50 5:44 5:46 5:34 5:36 5:34 5:32 5:30 Avg 5:46
I felt pretty tired throughout, but I guess that's to be expected, considering this is my highest weekly mileage this year and post-injury. I need more of these longer sustained efforts. These are what really help me get my endurance going.
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Brooks Adrenaline 15 Miles: 20.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.30 | 0.00 | 0.00 | 0.00 | 21.30 |
| AM: 16.6 miles with four sets of hill sprints at the end, avg pace 7:08/mile.
PM: 4.7 miles easy from my house, avg pace 6:58/mile.
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Brooks Transcend 2 Miles: 4.70 | Brooks Adrenaline 15 Miles: 16.60 |
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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 trails with Ben, Matt, and Denver, avg pace 8:18/mile. My legs were TIRED. |
Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.59 | 0.00 | 0.00 | 5.96 | 14.55 |
| 1200-METER REPEATS I met up with Ben, Jason, Jon, Ken, Denver, and Matt at Smiths. We warmed up over to tempo loop and then Denver and Matt just kept going easy while the rest of us got down to business. Goal today was eight 1200-meter reps at 4:51 pace with 2-minute jogging rest (I ended up with about 2:15 rest since we went off of Kens 2-minutes). I was worried this may end up being an ugly workout. My legs have been very fatigued and tired all week. Also I woke up with a really dry mouth and felt dehydrated the whole run. But in the end it all worked out and I got a great workout in. Splits: 3:36.6 3:37.0 3:35.3 3:37.5 3:35.1 3:35.1 3:36.3 3:34.3 for a 3:35.9 avg which is 4:49/mile pace. |
Brooks Pure Cadence 4 Miles: 15.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| 10.15 miles easy on the BST with Bret, avg pace 8:08/mile. |
Brooks Adrenaline ASR 10 GTX Miles: 10.15 |
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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 |
| 6 miles easy around my neighborhood, avg pace 6:46/mile. Then I did another mile with my kids to get ready for their kid's k next week.
I'm running UV Half tomorrow. I don't have high expectations, but I'd like to do well. Typically May and June are my worst racing months due to allergies, so I guess my goal is to run my best June Half or a June PR. My legs have felt heavy all week from the increase in volume last week and most of this week. But, they felt a bit better today and should be good to go tomorrow.
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Brooks Transcend 2 Miles: 7.00 |
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| Race: |
Utah Valley Half Marathon (13.109 Miles) 01:06:49, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.29 | 0.00 | 13.11 | 0.00 | 17.40 |
| UTAH VALLEY HALF MARATHON
This is my second time running this half; the first time two years ago was miserable. I was sick and struggled the whole way. Today, was quite the opposite. I felt surprisingly good, despite heavy legs earlier in the week. I really enjoyed the race out there this morning. Temps were perfect, with the whole race being run before the sun hit me. There was also a noticeable tailwind for sections of the first half in the canyon, which was nice.
Before the race my stomach was not too happy, so I didn't get much of a warmup, only 1.4 miles which included a couple half-hearted strides. The field of competitors was loaded up front. Ryan Hall was in the race, but he ended up doing a fartlek of alternating 5:00 miles with 7:00 miles I think.
At the gun I settled into second behind Brett Hales, who has an OTQ in the half earlier this year. After a tenth of a mile or so Ryan Hall passed me and settled in right behind Brett. After the mile Hall slowed down and I took over second place and stayed there the rest of the race.
I measured the gap from Hales to me a few times and despite some sub-5:00 miles in the middle, he was still increasing his lead. I ran strong the whole way though and actually negative split the course. I did some poor math in my head somehow and thought I could break 1:06 if I ran last four miles at 5:02 pace. So I really went after those miles and then with one mile to go and I did the math again and realized I wasn't really all that close afterall to 1:06 and I think that killed my spirit a bit and I let up the last mile a little.
But overall I'm happy with the result. I was second place in 1:06:49. Brett won in 1:05:44. There were a lot of other great performances out there today. Congrats to everyone that ran. Utah Valley puts on a great race and is very organized with great staff and volunteers. Thanks to all of them!
Garmin Splits: 5:10 5:05 5:15 5:04 4:52 4:53 5:03 4:57 5:01 5:04 5:12 4:57 5:08 and 4:50 pace for the leftover change.
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Brooks Pure Cadence 4 Miles: 17.40 |
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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 recovery miles in Ogden with Denver, Jon, Matt, and Ben, avg pace 7:46/mile. Then I did some core and pushups at gym after; I've gotten lazy with my core and hopefully this will get me back on track. |
Brooks Adrenaline 15 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles on the lower East bench trails with Ben, Jon, Denver, and Manny, avg pace 7:54/mile. Tomorrow we are running Ben Lomond peak at 5:00 am. If anyone wants to join us, you're welcome to. We'll have one group starting at 5:00 and another 10 minutes later. Should be just shy of 16 miles roundtrip. I'm excited. |
Brooks Adrenaline ASR 10 GTX Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| BEN LOMOND PEAK FKT ATTEMPT
I woke up at 3:50 and got ready and headed out to meet Bret and Ken at the North Ogden Divide Trailhead. Ben and Jon had met 20 minutes earlier to get a head start on us, so that we would all end up at the summit around the same time. Ken ended up having to bail, and Jon had to turn around early to get home on time. So in the end only Ben, Bret, and I made the summit.
Bret had the FKT, or Strava CR, coming into the day, but I was convinced I had the fastest moving time (last time I ran it I stopped several times to wait for others). So Bret and I ran together and chatted most of the way up on a beautiful morning. We got within a mile of the summit before the sun crested to mountains to the East over the Ogden Valley.
Once we hit the steep section at the end Bret fell behind a bit and I went on to summit in 1:15:50, which is now the CR. It was 1:20 before and my personal best was 1:23 (but that included stops). Ben made the summit at almost the exact time as Bret, so the timing worked out great. We took a couple photos on top with Ben's GoPro and then headed back down. It was an awesome morning out there. Overall pace was 8:52/mile, as we took the descent rather easy.
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Brooks Adrenaline ASR 10 GTX Miles: 16.00 |
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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 |
| AM 10.55 miles easy with Ben in South Ogden, avg pace 7:31/mile. PM 0.95 miles running alongside Evelyn for her South Ogden Days Kids Race. She ran it in 10:00! She was awesome. |
Brooks Ravenna 6 Miles: 11.50 |
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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 from the pond with Dave and Jon, avg pace 7:06/mile. It was good to have Dave out again, he's been out two weeks with calf injury. He's now listed day to day on the Ogden Crew injury report. |
Brooks Transcend 2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| 17.5 miles from Ben's house with Ben, Denver, and Jake, avg pace 7:58/mile. We ran on the Up N Over Trail up to the top of the North Ogden Divide, then back down, and along the BST under the shadow of Ben Lomond, and back to Ben's for a full loop. A lot of climbing today. It was a beautiful morning and felt pretty good.
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Brooks Adrenaline ASR 10 GTX Miles: 17.50 |
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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 |
| 15 miles easy with four sets of hill sprints at the end, avg pace 7:20/mile. Ran in Ogden with Matt and Denver. |
Brooks Adrenaline 15 Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 10.6 miles on the lower trails in East Ogden with Ben and Jon, avg pace 7:47/mile. |
Brooks Adrenaline ASR 10 GTX Miles: 10.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.20 | 9.00 | 0.00 | 0.00 | 14.20 |
| AEROBIC BUILDER I met Ken, Ben, and Jon at the pond to do a builder. 3-mile warm up with strides and then a 9-mile builder. Goal pace 5:16. Splits: 513 519 512 513 516 511 515 515 515 for a total time of 47:13 or 5:15 average. I felt pretty decent until the pedestrian bridge in mile five that goes up and over I-15. That put me in the LT zone instead of aerobic and it was hard to recover from that and get back to the "ease" of the aerobic zone. The last mile I was pretty gassed with heavy breathing. |
Brooks Pure Cadence 4 Miles: 14.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11.1 miles easy with Ben in South Ogden and Uintah, avg pace 7:35/mile. |
Brooks Transcend 2 Miles: 11.10 |
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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 from my house with Ben and Jon, avg pace 7:02/mile.
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Brooks Ravenna 6 Miles: 10.00 |
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| Race: |
Pleasant View 5k (3.107 Miles) 00:14:48, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.89 | 0.00 | 0.00 | 3.11 | 21.00 |
| PLEASANT VIEW 5K
I picked up Ken at 4:30 and we headed out to Pleasant View. We met Jon and ran all over the area, signed up for the race, met Ben, and then warmed up some more. I did 14.3 miles for the warmup at 7:12/mile pace. Then we did the race. My legs were wanting to be done before we even started. They complained mightily on the pre-race strides. But once the race started they fell in line and did their job.
The first mile is on a dirt canal road and is basically flat with a couple steep, quick up and downs. I got out quite quickly in 4:44. Mile two is VERY aided. I ran that in 4:37. Mile three has a net drop, but two decent hills mixed in. Here is where my legs were just too heavy to run as quickly as I wanted them. I managed a 5:01. Then the last tenth is VERY aided again and I ran that at 4:27 pace to finish 1st place in 14:48.
After Ken, Ben, and I ran another 3.6 miles to make it 21 miles on the day. Then we collected our winnings and had a great pancake breakfast that came with the race. Pleasant View 5k is a wonderful, small-town race that provides good value. I had a fun time.
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Brooks Pure Cadence 4 Miles: 4.00 | Brooks Adrenaline 15 Miles: 17.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles easy from the pond with Ben, Jon, and Ken, avg pace 7:06/mile. We did four sets of hill sprints at the end. This morning was probably the hottest to date. |
Brooks Adrenaline 15 Miles: 16.00 |
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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 trails with Ben, Ken, and Denver, avg pace 8:10/mile. Once again we managed to have Ken on the ground laughing during the run...good times. #ISlipped #ChickenSuit |
Brooks Adrenaline ASR 10 GTX Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.83 | 0.00 | 0.00 | 4.97 | 12.80 |
| 500-METER REPEATS I met Ken and Ben at Bues Pond (not to be confused with 21st street pond) for some intervals. Plan was 16-20 500-meter reps at 4:39 pace with 200-meter jog for rest (every 4th rest ended up inactive as we got a drink and reset mentally). My left calf was quite tight at the start, even during the warm up, but it held on to the end. I didn't feel like I had my "A" game today. I was struggling more than I had anticipated. Splits: 86 90 85 86 85 85 86 87 87 87 87 87 85 86 87 84 for a 86.6 average or 4:39/mile pace. |
Brooks Pure Cadence 4 Miles: 12.80 |
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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 recovery-paced miles through Central and East Ogden with Ben, Jon, Denver, and Matt, avg pace 7:37/mile.
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Brooks Transcend 2 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 in Fernley, NV en route to Lake Shasta, CA for a family reunion, avg pace 7:24/mile. I was super dehydrated from traveling yesterday and felt pretty terrible on this whole run. I need to focus on drinking more fluid today as we drive.
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Brooks Ravenna 6 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.70 | 4.30 | 0.00 | 0.00 | 19.00 |
| LONG RUN WITH 11x2-MIN PICKUPS
We were in Shasta Lake, CA for a family reunion. Luckily, for me, right near the ranch where we stayed, was the Sacramento River Trail that went for 11 miles in one direction to Redding. I got up early before everyone else was awake and went out on my run.
The River Trail is beautiful, but in the early morning by yourself it's also a bit creepy with constant rustling of wildlife in the bushes literally every minute. I felt way way sluggish the first half of the run. I don't know if it was the long travel affecting my legs or what. But I just had zero zip. So on the turnaround I decided to mix in some speed and see if that would flush out the lethargy. After one or two pickups of two minutes they finally started to feel good, and soon I was running low 5:00 pace on the pickups.
One the second pickup I turned a corner and there was a coyote just sitting in the middle of the trail about 100 meters ahead. I clapped my hands loudly and yelled and he just looked at me. There was no way around either; the river was on one side and a 15-foot cliff on the other. Coyotes are pretty harmless, but can fight if they feel cornered. Well with nowhere to go but the trail I didn't want to sneak by him, so I waited him out 10 minutes and he finally went up trail a bit and into some bushes. I looked into the bushes as I cautiously went by and he was glaring right at me. Most of the other wildlife was jack-rabbits and tons of birds. There were some swans out on the river too, luckily no signs of bears.
In all I did 11 pickups ranging from 4:50s to 5:20s (except first two were closer to 5:30).
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Brooks Adrenaline 15 Miles: 19.00 |
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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 in Winnemucca, NV (one more stretch of driving today back home), avg pace 6:41/mile.
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Brooks Ravenna 6 Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| 10.65 miles easy with Matt, Jon, and Ben on Tuesday Trail Day, avg pace 7:53/mile. The nice, cool weather was very enjoyable.
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Brooks Adrenaline ASR 11 Miles: 10.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 3.00 | 0.00 | 10.50 |
| SHORT TEMPO EFFORT I met up with the guys at 5:30 at Smiths. Tyson Jex, who writes for Weber State met us to interview the Ogden Crew for the next edition of the University's magazine, "Bleed Purple". Should be fun to see how that turns out. Then we did a run in South Ogden, avg pace 6:48/mile. Ben, Jason, Ken, and I threw in a 3-mile tempo in the middle. I ran 5:12, 5:04, 4:55. |
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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 parkway with Ben and Jon, avg 7:20/mile. |
Brooks Transcend 2 Miles: 10.00 |
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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 |
| 5 miles easy around my neighborhood, avg pace 6:40/mile. |
Brooks Ravenna 6 Miles: 5.00 |
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| Race: |
Hobbler Half Marathon (13.109 Miles) 01:06:10, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.84 | 0.00 | 13.11 | 0.00 | 17.95 |
| HOBBLER HALF MARATHON
Ben and I caught a bus to the start fairly early, wanting to get up to the start with plenty of time to warmup a little and use the bathroom. While warming up we saw Justin Park, which was a nice surprise. I haven't seen Justin in quite awhile, so it was good to catch up. We did a few strides and then we were off.
I got out pretty quickly, in hindsight probably too quickly since conservative starts have really been working well for me lately, and I split mile one in 4:58. Ben and another guy were with me in that first mile. By mile two I had a bit of a gap running a 4:54. Mile three was more of the same in 4:58.
Then in mile 4 I had another throw-up burp (like what started my problems at Ogden in May). I was pretty annoyed since I had literally only taken 1-2 ounces of GU-brand electrolyte drink. There's no way that should bother me like that, just like a couple ounces of Gatorade shouldn't have at Ogden. But it does for some reason. After this point in the race I was constantly supressing the urge to throw up from time to time in the race. Luckily it never happened. But mile four suffered a bit on pace with this happening (5:06).
Mile five was back to sub-5:00 miles in 4:58. During mile six you go off the road and hit a dirt trail and eventually the paved pathway down the canyon. I could hear cheering behind me at the aid station I had just passed and it wasn't as far back as I would've expected. So either Ben was killing it today or some guy I don't know was running very well. Mile six was 5:02. The pathway, especially early on before crossing to the South side of the road, is very rolling with some steep up and downhill. But overall it still drops pretty good, so the rolling nature only slows you down 5-7 seconds per mile than the previous miles in the canyon. Mile seven was 5:02, mile eight was 5:04, and mile nine was 5:06.
Around mile ten you turn left and start heading out toward Mapleton. You drop down a hill and then climb back up another one. This mile has the biggest climb in the race, but it's really not much (maybe 30 feet). I hadn't anticipated running the course this direction. The original course doesn't turn here. Last year due to construction they re-routed South like this, but I thought the website had said they were going back to the original course this year...well apparantly not. The course last year was short, according to Fritz's race report it was around 12.9? So now I was kind of annoyed that I was probably running a short course. Anyway, mile ten was 5:12.
Miles 11-13 was just me kind of holding on and trying to stay motivated to run fast. If it wasn't a full length course then the time really didn't matter much, just place. But I stayed as motivated as I could, and actually in the end the course was pretty close to the full distance, as I had it at 13.09. After Justin mentioned that he thought they added one extra small block, which likley made up the distance (he also ran last year). Mile 11 was 5:05, mile 12 was 5:16, and mile 13 was 5:01. After I realized the course was close to accurate I pushed the last little bit at 4:33 pace to finish in 1:06:10, which is the fastest time to ever win the Hobbler Half. But I don't know if you can count it as a course record since the course was modified this year and last.
I finished and was catching my breath when I heard the announcer say that the second place runner was coming in. I looked and saw Ben finishing. I was blown away at how fast he'd run! He ran something like a 1.5-minute PR. It was awesome!
For some reason, even though this was my best time of the year (and actually my second best time ever), I feel like I didn't run very well. I didn't think those early sub-5:00 miles would feel as fast as they did on the downhill. I also thought with the cool weather and another month of training I could run substantially faster than I did at Utah Valley. But the effort in the end is about the same since this was basically a 1:06:25 effort (I add 15 seconds since it was 13.09 and most certified courses show up 13.15-ish). Then you also have more downhill in this one (about 200 feet more). But, I'll take it and move on.
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Brooks Pure Cadence 4 Miles: 17.95 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM: 12.25 miles easy on Monroe Your Boat with Ken, Ben, and Jon, avg pace 7:03/mile. Lunchtime: 5 miles easy, avg pace 6:29/mile. It's time for me to slim down to racing weight. I've been carrying around an extra 3-4 pounds and eating horrendously. And so far, it's been fine as I've kept improving. But now being on what seems to be a plateau, it's time to shore up the nutrition. |
Brooks Adrenaline (NYC) 15 Miles: 5.00 | Brooks Transcend 2 Miles: 12.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM: 10 Tuesday Trail Day miles with Ben and Jon, avg pace 8:10/mile. I was very sluggish with some heavy legs. I was pretty happy to be done at the end of this run.
Lunchtime: 5.25 miles easy, avg pace 6:41/mile.
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Brooks Ravenna 6 Miles: 5.25 | Brooks Adrenaline ASR 11 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 on the Riverdale Parkway with Ben and Moss, avg pace 7:24/mile. My legs are still really heavy and tired in the mornings, but have felt great on my two doubles.
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Brooks Adrenaline 15 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM: 10.1 miles with Ben, Moss, and Jon on the trails. We met at Wheeler Canyon just below Pineview Reservoir, ran up Ard & Nord, did the Green Pond Loop, then came back down Icebox Canyon back to the start. Great morning run with spectacular views of the sunrise. We saw a couple of moose off in the distance as well, avg pace 9:04/mile.
PM: 3.5 miles easy around home, avg pace 6:51/mile.
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Brooks Transcend 2 Miles: 3.50 | Brooks Adrenaline ASR 11 Miles: 10.10 |
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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 with Denver from his house, avg pace 8:04/mile. I felt absolutely terrible the whole time. I need to get more sleep; I've slacked off on sleep the last two weeks and I can feel the difference.
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Brooks Ravenna 6 Miles: 6.00 |
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| Race: |
Morgan Valley Marathon (26.219 Miles) 02:38:34, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
| MORGAN VALLEY MARATHON
I signed up for this race earlier this week. I was trying to decide between this and Draper Days 5k. I could use the circuit points in the USATF LDR circuit with the 5k, but long-term this would be by far a better training stimulus. So I took the long-term approach and used this as a "practice" marathon. I did the same thing with this race in 2012 and I thought it was beneficial that year. My plan was to ease into it and try to run most of the second half under or at 6:00/mile pace. I figured 2:40 would be ideal for not running too fast to make my legs sore, yet fast enough to be a really good, quality long run in my training.
It was me out in the front the whole race. The course is a loop course at 5,100 elevation and it's soft rolling hills almost the whole way (20-40 foot rollers throughout). Nothing too eventful to report. I took about an ounce of water at each aide station and I took a Gu at mile 8 and a half Gu at mile 18. I had a pit stop during mile 10. Other than that it was just me and road on what was honestly kind of a lonely run.
1st half splits: 620 612 622 609 607 602 603 603 604 655 (pit stop) 553 557 551 for a 1:20:50 1st half
2nd half split: 553 552 554 549 551 550 556 556 558 553 547 555 147 (last .32 on garmin) 1:17:44 2nd half
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Brooks Adrenaline 15 Miles: 26.22 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| 12.15 miles easy on Monroe Your Boat with Ben, Jon, and Bret, avg pace 7:12/mile. Legs were a tad heavy, but not too bad and no soreness at all from Saturday. |
Brooks Transcend 2 Miles: 12.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 miles easy on the trails with Jon and Ben, avg pace 8:32/mile.
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Brooks Adrenaline ASR 11 Miles: 10.30 |
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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 with Ben on the parkway, avg pace 7:29/mile. We had our closest encounter yet with a skunk. I heard something move in the bushes one foot away from me, looked down and saw a skunk. Needless to say the next 50 meters were covered quite quickly. I'm surprised he didn't attempt to spray because he seemed as startled as me.
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Brooks Adrenaline 15 Miles: 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 |
| 5 miles easy at work in the morning, avp pace 6:40/mile.
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Brooks Ravenna 6 Miles: 5.00 |
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| Race: |
Deseret News Half Marathon (13.109 Miles) 01:05:21 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.89 | 0.00 | 13.11 | 0.00 | 18.00 |
| DESERET NEWS HALF MARATHON
I stayed downtown in a hotel for this race. Normally I don't, since it's only 35 minutes from my house to the buses, but the girls wanted to do the parade in the morning, and this made it easier on Amy to take them to the parade and fore me to save a bit of sleep (also the girls love sleeping in hotels). Jason was cool enough to pick me up, and we were off to the buses, where we ran into Brett. At the top we also ran into Taylor and we all hung out and warmed up together and ended up with the 1-4 spots in the race.
I figured I could run 1:05:xx on this course, it has a lot of downhill. But the goal was to throw time out the window and run for place. I know Brett is very tough to beat, but I wanted to challenge him and see where it led. I knew I was likely to fade, but WHAT IF?
We started the race and Brett and I got to it straight off. We ran side by side down the first mile with the exhaust of two Harleys blowing in our faces (this would continue...). First mile was 4:44 (I only have Garmin splits, which overall was 13.21).
I felt decent and thought I could roll off quite a few miles at this pace. Brett surely wasn't slowing down, so we kept the pace. Mile 2 4:51. Still side by side we ran and came through mile 3 in 4:48. I was just focusing on my form; keep the shoulders and hips forward and let gravity help.
During mile 4 Brett picked up the pace just a tad and got about 5 meters on me. I quickly closed the gap. Another slight pickup and again I responded. Mile 4 was 4:45. During mile 5 Brett got yet another 5-meter lead. Mile 5 4:48. Another mile and another small gap, this time I decided to not only close it but to take the lead and just see what happens. I got a 5-meter lead and Brett quickly closed that. Mile 6 4:37.
Several thoughts were going through my head. How do I feel? Can I keep this blistering pace much longer? Can Brett? Did I just overdo it with a 4:37? I probably overdid it, right? But he had to feel that mile too right?
We came through 10k in 29:35, which is 22 seconds faster than what I came through 2 years ago when I ran this race. Finally during mile 7 Brett got the gap he had been searching for and I couldn't close it. Mile 7 4:44.
I just got dropped running a 4:44, it was kind of deflating. Now we were out of the canyon and there was some slight headwind. Mile 8 5:01 and mile 9 4:52.
Then the wheels just came right off! I was sooo done! I had 4 miles to go and I was just exhausted. The pace had been too much, and now I had to pay the price. But hey I would've never known, unless I tried right?
The rest of the race was just terrible. I was holding on for dear life. The last 1/4 mile I was dry heaving and gagging on some mucous in my very dry throat. I managed to cross the finish line, just barely! I keeled over 2 inches over the line and wanted to just fall over! Miles 10-13 5:10 5:11 5:11 5:25 and 5:31 pace for last bit.
So, it was a 1-minute course PR over 2013. I was 2nd place, which is a nice $500 payout. So all in all, I can't complain. But it was quite miserable at the end. I probably could've run faster if I was smarter about pacing, but I had to at least take my shot at the win. Jason ran a very good race for 3rd in 1:06:01.
Cooled down with a huge crew. Fun day.
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Brooks Pure Cadence 4 Miles: 18.00 |
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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 |
| 12 miles on the trails with Jon, Jason, and Hales, avg pace 8:21/mile. Legs are a bit sore, but not terrible.
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Brooks Adrenaline ASR 11 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.65 | 0.00 | 0.00 | 0.00 | 17.65 |
| AM: 12.2 miles easy on Monday Funday with Jon, avg pace 6:44/mile. My legs were sore Saturday night and yesterday morning. But I rolled them out yesterday morning and used Denver's new air massage machine last night and the legs felt quite decent this morning. PM: 5.45 miles easy at work, avg pace 6:58/mile. HR 130 beats/minute. |
Brooks Ravenna 6 Miles: 5.45 | Brooks Transcend 2 Miles: 12.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| 10.55 miles easy on Tuesday Trailday with Jon, avg pace, 7:41/mile. One of the coolest July mornings I've experienced in Utah; I almost needed gloves. Lunchtime: 5.45 miles at work, avg pace 6:16/mile. I picked up the last mile in 4:34.8, which isn't bad for the 16th mile of the day, in trainers, and hurdling a cement barrier. |
Brooks Adrenaline 15 Miles: 5.45 | Brooks Adrenaline ASR 11 Miles: 10.55 |
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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 on the Parkway out into West Haven on the new section with Ben, Ben, Justin, Denver, and Jon, avg pace 7:15/mile. |
Brooks Transcend 2 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.31 | 0.00 | 0.00 | 1.49 | 11.80 |
| 400-METER HILL REPS I met up with Jason, Ken, and Ben at Smiths and we ran 7 miles easy before Jason and I did some hill work. The plan was 6-8 reps. But after the first few it became obvious that eight wasn't happening. Jason did four reps and I did six. The hill is a 5% grade, where you gain 68 feet over 400 meters. Splits: 75.6 77.6 73.4 72.1 78.6 71.7 for a 74.83 avg. Jason and I did these two weeks before Phoenix last year where we both had a PR in the marathon and thought we were pretty fit. Back then I averaged 77.95 on this same workout/same hill. I couldn't break 75 on any of them and I remember really trying hard on the last one. So I'm pretty pumped for today's result. |
Brooks Pure Cadence 4 Miles: 11.80 |
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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 Ken and Jon on the Riverdale Parkway, avg pace 7:07/mile. |
Brooks Adrenaline 15 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 11.00 | 0.00 | 0.00 | 20.75 |
| LONG RUN WITH 11 MILES STEADY STATE
I met Jon and Denver at the 21st Street Pond at 6:00 am. Denver ran the first 4-5 miles with us on Monroe Your Boat then turned down to get 10 miles. Jon and I continued up to Mountain Road, to the top of North Ogden and then came down 2700 N. We stopped at Lee's for a quick drink from the spring and to take a Gu. Then we were back to it and headed out West.
We got moving pretty good in the middle there. Jon did 7 strong miles under 6:00 and I continued on for 11 miles. Then I turned and looped back to Jon and we cooled down together.
My watch died at 19 miles, but the pace for 19 miles was 6:13/mile. The pace for the 11 steady state miles in the middle was 5:40.
Solid run today for Jon; his fitness is coming along nicely.
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Brooks Ravenna 6 Miles: 20.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
| 13.65 miles on the trails with Ben, Jon, and Bret, avg pace 7:42/mile. Jon and I added on 5 sets of up and downhill sprints at the end.
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Brooks Adrenaline ASR 11 Miles: 13.65 |
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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 on the Keene Road Trail in Richland, WA, avg pace 6:54/mile.
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Brooks Transcend 2 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.05 | 0.00 | 0.00 | 5.00 | 13.05 |
| MILE REPS
I did 5xmile down by the Columbia River. I took a 2:30 jogging rest in between. Splits were 4:45, 4:49, 4:46, 4:49, 4:45.
You gotta love doing a workout at near-sea level; it gives ya a few extra seconds off your rep times.
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Brooks Pure Cadence 4 Miles: 13.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles easy in Kennewick, avg pace 6:50/mile.
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Brooks Transcend 2 Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| LONG RUN
I ran 20 miles along the Columbia River, avg pace 6:18/mile.
This run was simply unpleasant. I had serious stomach issues the first seven miles and was constantly looking for restrooms. Then I just didn't have legs today. I had wanted to get a good chunk of mileage in the 5:40s, but I just didn't have it today. I managed 7 miles under 6:00, but they were a struggle. This was easily one of the harder feeling long runs I've done since Ogden Marathon. I was so happy to be done, just spent.
I usually take two days after a hard run to go hard again or to go long, but this time I only took one day in between and I think that played a role. But at least the long run is out of the way and I can just go easy tomorrow morning.
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Brooks Adrenaline 15 Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy, avg pace 7:25/mile. Nice and cool weather this morning up here in Coeur d'Alene. |
Brooks Transcend 2 Miles: 10.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| 14.05 miles easy on Monroe Your Boat with Ben, Jon, and Bret, avg pace 7:03/mile.
We got chased by a kid and his dog in the dark in the underground tunnel beneath Washington Blvd and then saw a dude scoping out what was in our cars as we finished the run. The dude played it off when Ben saw him and left.
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Brooks Ravenna 6 Miles: 14.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| 10.35 miles easy on the trails with Ben, Jon, Denver, and Manny, avg pace 8:36/mile.
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Brooks Adrenaline ASR 11 Miles: 10.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.15 | 8.00 | 0.00 | 0.00 | 13.15 |
| AEROBIC BUILDER
I met up with Ken and Ben at the pond for a builder. 3-mile warmup with a few strides and then into the workout. I felt good cardio-wise, fitness-wise, but my stomach was upset. I had to visit a quick secret bathroom in mile two, but after that got back into rhythm and really had a pretty good workout.
Splits: 507, 512, 508, 513, 514, 506, 511, and 507 for a 5:10.3/mile avg pace. This is my second best builder ever, but just barely (I've had two other higher 5:10 builders in fall of 2013)
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Brooks Pure Cadence 4 Miles: 13.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| AM: 10 easy trail miles with Bret, Jon, and Moss. We met at 5:10 at the Wheeler Creek trailhead and ran a loop into Snow Basin and back. Half the run was dark, but once it got light it was beautiful up there. We saw two moose about 100 meters off the trail.
PM: 3-on-3 Soccer Tournament at Syracuse High. We won the adult division despite being on average a decade older than every other team. We played three 20-minute games, so I'll count that as 2 miles.
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Brooks Adrenaline ASR 11 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 miles in the hot afternoon sun along the Weber River Trail in Uintah, over onto the single track trails in Narnia, and back along the parkway to Weber River Trail again, avg pace 6:46/mile.
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Brooks Adrenaline 15 Miles: 6.30 |
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| Race: |
Davis Dart Challenge 5k (3.107 Miles) 00:14:56, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.14 | 0.00 | 0.00 | 3.11 | 11.25 |
| DAVIS DART CHALLENGE 5K
Corbin Talley, the Davis XC coach and my former teammate at Weber, called me a few days ago and asked if I wanted to come out and run his race today. I decided it would be a decent tune-up for TOU next week and besides that I haven't raced a non-aided 5k yet this year. So, I agreed to come and run.
I showed up about 45 minutes before the start, grabbed my bib, used the restroom a few times, and warmed up just over two miles with a few strides. I got out quickly at the gun and was in 1st place by 50 meters and led wire to wire. I got out a little too fast in the first mile. I ran a 4:36 for mile one. But it felt pretty good and I thought I could hold it. I came through the halfway point, which they had marked, in 7:17. But shortly after that I started to feel the oxygen debt from the quick start and I slowed substantially. I ran mile two in 4:50 and mile three in 4:54. I ran the last tenth in 4:32/mile pace for a 14:56 finish. It was the second fastest time ever behind Jared Ward's 14:43. Davis High's top runner was second and broke the high school course record in 15:30.
I feel pretty good about the time, especially since I haven't done any 5k-specific workouts. I think if I trained for a 5k for a few weeks I could run 14:30s at altitude here. But, for now the goal is sub-1:05 in the half and that's what I'll keep training towards.
Overall, a fun race. Corbin and his people do a great job of organizing the race. The course is well marked and is fairly flat and USATF-certified. The t-shirt was a good tech tee, but the cool thing is they keep the running list of top 50 overall men and women times ever on the back of the shirt. So, next year if you're looking for a good 5k, come try this one and see if you can get your name on the shirt!
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Brooks Transcend 2 Miles: 7.75 | Brooks Pure Cadence 4 Miles: 3.50 |
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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 on Monday Funday, with a healthy crew of eight guys, avg pace 7:01/mile.
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Brooks Adrenaline 15 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.40 | 0.00 | 2.00 | 1.00 | 10.40 |
| PRIMER WORKOUT
I met Ben, Jason, Jon, and Manny at the pond for a light, primer workout for Saturday's half. We ran four miles up the Ogden Parkway and the turned around and did a two-mile pickup at goal half marathon pace (the grade is very similar to first two miles at TOU). Jason, Ben, and I ran 4:54, 4:57 with Jon merely seconds back.
After that we did 4x400 meters with 400 meter jog the rest of the way back to the pond. We ran those in 71, 67, 68, 65. Everyone seems super fit and ready to roll Saturday.
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Brooks Pure Cadence 4 Miles: 10.40 |
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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 with Denver, Ken, Ben, and Jon in South Ogden, avg pace 7:10/mile |
Brooks Ravenna 6 Miles: 8.00 |
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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 with Denver, Ben, Jon, and even DAVE on the Riverdale Parkway, avg pace 7:21/mile. |
Brooks Adrenaline 15 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles easy with two 30-second pickups, avg pace 6:49/mile.
I think I'm ready for a pretty good race tomorrow. My nose has been pretty stuffed up with all this smoke in the air, but it hasn't seemed to affect my running. Besides that I feel healthy and strong, and am excited for tomorrow. I'm excited to see how well I can run, but I'm almost just as excited to see how well the rest of the crew can go...I could easily see Ben, Jon, and Jason hitting PRs.
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Brooks Transcend 2 Miles: 4.10 |
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| Race: |
Top of Utah Half Marathon (13.109 Miles) 01:06:03, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.39 | 0.00 | 13.11 | 0.00 | 21.50 |
| TOP OF UTAH HALF MARATHON
I was pretty excited for this race. The previous two times I've run it ('12 & '13) I PR-ed. I thought maybe I was ready to hit another PR. It would take a huge effort, since two years ago I ran 1:05:16. I felt fresh and ready to really put down a good race going into this.
Ben, Jon, and Jon's brother Kory stayed with Ben's cousin, Todd in Logan. It's always great to have a place to stay up in the valley so you don't have to drive or book a hotel. We met Ken at the buses. I mentioned to Ben on the way up that the trees did not appear to be swaying at all from wind at the mouth of the canyon; I said we may not have the wind today. We got up there and ran into Jason at the start area along with Mike Hardy (an All-American this spring from Weber State in the steeplechase). We warmed up just over two miles and did a few strides.
The starting line had a large quantity of really good runners. It was great to say hi to everyone and chat a bit before the start. The gun went off and Jason and I took the lead, running side-by-side. I could tell early in those first two miles that it probably wasn't going to be a PR day. The effort I was putting in for the splits I was getting was greater than I needed it to be if I wanted to run a low-1:05. But it was still early and maybe I'd warm up more and ease into faster paces as I went. Miles 1-2 were 4:57, 5:00
Jason started breathing a bit heavier during mile 3 and just after that split he started to slowly lose a few steps. I was trying to focus on my form on run efficiently in these middle miles. I got through mile 5 and was hoping the tailwind would show up soon. For those that haven't run this race, it's famous for a strong tailwind from miles 5-8; it literally feels like someone is lightly pushing you on the back. But, this year it just wasn't there. I think usually that tailwind is worth 30 seconds. I looked down at the halfway point on my watch, 6.55 miles, and saw 32:27. I knew there was no way I was PR-ing today, with the second half being substantially slower than the first half. Miles 3-8 4:56 4:59 4:51 4:52 4:54 5:00
Now I'm running North on Hollow Road and there's a few people here and there cheering. I passed Jason's entourage and they were kind enough to cheer for me, despite Jason being only 20 or so seconds back. There was the lightest of winds coming from the North; not enough to slow you down but nice enough to cool you off a bit, so that was kind of nice here. My brother Denver was at mile 8 or so waiting for our cousin to run the last five with him. He cheered for me and told me I had 20-30 second gap. I kept pushing and got to the hills in miles 11-12 with some still left in the tank. Miles 9-10 5:07, 5:05.
Mile 11 is slight downhill for half mile and decent uphill the second half. I powered up it quite well though, I think about as well as two years ago. I split a 5:09. Mile 12 however I'm certain was a tad slower than previous years in 5:22. It has the most uphill and is uphill the whole way.
One mile to go and I had a pretty good lead, but the air quality was really poor and I had a huge buildup of mucous in my esophagus that was now causing me to gag. I tried to spit it out, but couldn't really get it out. So the last mile was me just trying not to allow the gagging to turn into vomitting. I still managed a decent split though on this last mile, which is pretty good downhill. I ran a 5:02. And the I was elated to be done and win another TOU Half! I ran 4:48 pace for the last tenth and finished 1st in 1:06:03. They didn't have a clock up and I thought I was closer to 1:06:15, but had I known I was that close to sub-1:06 I probably could've shaved 3 seconds. But it doesn't really matter.
Jason finished second, Mike Hardy third, Ben fourth, and Fritz fifth.
After the race Ken, Denver, Ben, and I ran 6+ miles of cooldown.
All in all it wasn't as fast as I wanted. Some of that was the course being a tad slower today and some was not having someone up with me after three miles (in '13 Jake and I were competing side-by-side for 10+ miles, which definitely makes it easier to run faster than being way out in front alone). But some is probably also, me not quite being as fit as I had hoped. I will keep pushing and training and hope I can shave another minute off. I ran 1:05:21 at Des News Half last month, but that has three times as much downhill as today (1800 vs 600), so I still think this is my best effort of the year, even if it's not a seasonal best.
Top of Utah is a top notch race. If you've never run it and live in the area, you really should add it to your list next year.
Here's another photo and the newspaper article in the Herald Journal:
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Brooks Pure Cadence 4 Miles: 21.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
| AM: 12.65 miles easy on Monroe Your Boat with Ben, Jon, Manny, Denver, Bret, and Ken, avg pace 7:10/mile.
PM: 4.1 miles easy in my neighborhood, avg pace 6:52/mile.
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Brooks Transcend 2 Miles: 4.10 | Brooks Adrenaline 15 Miles: 12.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.65 | 0.00 | 0.00 | 0.00 | 16.65 |
| 11.2 miles trailrunning in the dark with Jon, Denver, avg pace 8:07/mile.
Lunchtime: 5.45 miles easy, avg pace 6:33/mile.
I'm looking for some feedback...I am currently registered for St George Marathon, but am considering switching to Chicago and doing TOU three weeks before Chicago as a final long run, shooting for 2:30 or so (similar to what I did at Morgan Marathon-good effort but not a "race effort"). What do you all think? Stick with STG, and do a half at sea level in late fall or go for an OTQ now at Chicago and if I come up short go for a half in late fall (or if I get it, take a break before resuming training). Or I guess option three could be bag a fall marathon altogether and go for a sea level half in 1-2 months...decisions...
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Brooks Racer ST5 Miles: 5.45 | Brooks Adrenaline ASR 11 Miles: 11.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.90 | 0.00 | 0.00 | 0.00 | 16.90 |
| AM: 12 miles in Central Ogden and up through Washington Terrace with Ken and Jon, avg pace 7:07/mile. I weighed in four pounds low this morning which means dehydration. Boo. I was dragging this morning as a result. I need to do better today.
PM: 4.9 miles moderate around the neighborhood, avg pace 6:05/mile.
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Brooks Transcend 2 Miles: 4.90 | Brooks Adrenaline 15 (Orange) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.20 | 0.00 | 0.00 | 1.00 | 17.20 |
| 12 miles easy on the Riverdale Parkway with Jon, Denver, Manny, and Dave, avg pace 7:20/mile .
Lunchtime: 5.2 miles with one-mile fast finish, avg pace 6:14/mile and 4:48 last mile.
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Brooks Ravenna 6 Miles: 12.00 | Brooks Adrenaline 15 Miles: 5.20 |
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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 on the parkway with Ken and Jon, avg pace 7:09/mile.
Here's an article on the Ogden Crew in the newest edition of Weber State's Bleed Purple Magazine, page 14 on the magazine pages or 17 for the online slide deck.
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Brooks Transcend 2 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 5.00 | 0.00 | 0.00 | 25.00 |
| PROGRESSIVE LONG RUN
I met Jon and Ken way too early in the morning out in West Haven at a park. It worked out quite well. We had bathrooms there and looped back there at miles 9 and 17 for water, gu, and bathrooms along the way (and to drop off headlamps at 17). The plan was 2-mile warmup, 5 @ 6:15, 5 @ 6:05, 5 @ 5:55, and 5 @ 5:45 and finally a 3-mile cool down.
2-mile warmup: 7:16, 6:22
5 miles: 6:16, 6:08, 6:02, 6:07, 6:03
5 miles: 6:04, 5:55, 6:00, 6:04, 5:56
5 miles: 5:54, 5:54, 5:48, 5:44, 5:46
5 miles: 5:31, 5:39, 5:25, 5:29, 5:30
3-mile cooldown: 6:34, 6:33, and then final mile barefoot on grass in 7:44.
Great run, and this is my first ever 100-mile week! So I can mark that off my bucket list. I'm feeling strong. My main concern is the mucous buildup that I get on these long efforts that cause me to gag (and this morning throw up after the 22 progression miles). I think I will experiment with Muccinex next long run. I probably need tiny amounts of water more often too to keep the throat more moist. I have a few weeks to try and figure it out.
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Brooks Adrenaline 15 (Orange) Miles: 25.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.55 | 0.00 | 0.00 | 0.00 | 20.55 |
| 15.1 miles easy with Ken, Ben, and Denver, avg pace 6:59/mile.
Lunchtime: 5.45 miles moderate, avg pace 6:27/mile.
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Brooks Racer ST5 Miles: 5.45 | Brooks Adrenaline 15 (Orange) Miles: 15.10 |
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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 |
| 11 miles on the trails with Ben, Jon, and Matt, avg pace 8:02/mile. We're on trails almost the whole run, but there's some road here and there connecting the trails. While on said road section, a young college-aged kid came within an inch of hitting Ben with his side mirror and did it intentionally. Then he had the nerve to stop turn around and so us how little command he has of the English language by cussing at us for being in the road. He had no remorse for almost hitting Ben and was on the verge of wanting to fight us. That's our future, America...sheesh.
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Brooks Adrenaline ASR 11 Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 5.00 | 5.00 | 0.00 | 20.00 |
| AEROBIC BUILDER: FARTLEK
I met Ken, Ben, and Jason at the pond for a big boy workout. The plan for me was ten miles alternating 5:30-paced miles with 5:05-paced miles. We did three-mile warmup with a few strides and then we were off.
I felt pretty good through six miles, but once I hit the pedestrian bridge up and over I-15 I got breathing hard and from there it became more difficult to get my breathing back under control and get back in rhythm. But overall it turned out really well.
Splits: 5:30, 5:00, 5:28, 5:00, 5:28, 5:00, 5:38, 5:03, 5:33, 5:03 for a 5:17 overall average.
Lunchtime: 5 miles easy, no watch.
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Brooks Adrenaline 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| 11.15 miles easy in South Ogden with Ben, Jon, and Manny, avg pace 7:40/mile. I was very tired and very sluggish.
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Brooks Ravenna 6 Miles: 11.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| LONG MODERATE-PACED PROGRESSIVE-ISH RUN
I met Jon, Ken, Denver, and Ben at the pond at 5:00. We decided late last night after watching the Utah football game together to go long today. We ate a ton of calories during the game, so fuel shouldn't be an issue. We got going and all felt pretty sluggish. But over time we got going. The weather was hot and windy. We were all pretty thirsty throughout the run. Jon, Ken, and I traded leads into the wind in the middle miles. Overall pace for me was 6:35/mile. I got going pretty good towards the end and my last two miles were sub-6:00 without any conscious effort to pick it up; I just organically kept slowly bringing the pace down. So all in all a great run and it's the furthest run I've ever done.
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Brooks Adrenaline 15 (Orange) Miles: 27.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| 12.3 miles on the Skyline Trail from Windsurfer Beach about 3/4 of the way to Lewis Peak with Jon, avg pace 8:41/mile. It was beautiful up there and had a nice chill in the air this morning, which was a nice change of pace from the hotter mornings earlier this week. After we got breakfast at Dylan's on 12th Street...good morning.
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Brooks Adrenaline ASR 11 Miles: 12.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 23.30 | 0.00 | 0.00 | 0.00 | 23.30 |
| AM: 18.8 miles easy with Ben and Bryant, avg pace 6:33/mile. The weather was a lot cooler and enjoyable. We ran the Aerobic Builder route and then extended it into reverse Monroe Your Boat. I felt a bit weak earlier in the run (maybe due to yesterday's fast?), but strong at the end. Ben was adding on after Bryant and I finished; he was feeling good.
PM: 4.5 miles easy around my 'hood with 4x12 second strides on the soccer field, avg pace 6:32/mile.
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Brooks Ravenna 6 Miles: 4.50 | Brooks Adrenaline 15 (Orange) Miles: 18.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| 10.65 miles on the trails by headlamp with Ben, Denver, and Ken for first part, avg pace 8:22/mile. We were a tad slower due to Ben's headlamp going out and him trying not to die (or sprain an ankle).
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 12.00 | 0.00 | 0.00 | 23.00 |
| AEROBIC BUILDER: 3x4
I met Jon and Ben at Smiths. We warmed up just over 2.5 miles and I threw in one stride. Then we started a three by four-mile workout. I was aiming for 5:21 pace, as I feel that may be close to 5:15 sea level effort. But as usual I had a hard time not being a tad quick. I need to aim for 5:25 next time so it ends up at 5:21. We took about four minutes between sets. I had to take a quick stop at a ports pottie during second set.
Splits: 5:18 5:15 5:18 5:20 rest 5:17 5:19 5:17 5:15 rest 5:17 5:14 5:15 5:16
PM: 7.3 miles on the Riverdale Parkway, avg pace 6:37/mile. I felt surprisingly good considering this morning's workout. Tomorrow may be a different story...
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Brooks Transcend 2 Miles: 7.30 | Brooks Pure Cadence 4 Miles: 15.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.65 | 0.00 | 0.00 | 0.00 | 14.65 |
| AM: 10 miles on the Riverdale & Ogden parkways with Denver, Ben, Jon, and Ken, avg pace 7:23/mile. I was TIRED.
PM: 4.65 miles on Kay's Creek Parkway up around Hobbs Reservoir, avg pace 6:39/mile.
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Brooks Racer ST5 Miles: 4.65 | Brooks Transcend 2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy with Ken and Jon, while Denver did first five with us, avg pace 7:05/mile on a hilly route.
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Brooks Transcend 2 Miles: 10.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.15 | 16.00 | 0.00 | 0.00 | 20.15 |
| LONG RUN - QUICK PACE
I met Bryant at Farmington Station for a long run. We did two ten-mile loops on the Legacy Parkway and on the Rail Trail. We did 2-mile warmup, 16 miles at marathon pace + 15 seconds, and a 2-mile cooldown. We stopped briefly at the cars at ten miles to drop off headlamps, grab a drink, and use secret bathroom.
Splits for 16 mile pickup: 531 535 531 525 528 527 533 530 531 528 527 531 530 527 529 527
I felt strong and Bryant did awesome.
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Brooks Pure Cadence 4 Miles: 20.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.05 | 3.00 | 0.00 | 0.00 | 20.05 |
| AM: 15.65 miles with Ben, Bret, and Janae on the extended aerobic builder route, avg pace 6:30/mile. Ken asked if Janae could come in his place today and if we'd help pace her quick-paced long run at 6:35 pace. So that's what we did. She ran strong and should have a good race in Chicago. I had three faster miles in middle to catch back up after stopping with some watch losing satellite issues. Three miles in 5:19, 5:12, and 5:33 to catch up.
PM: 4.4 miles on Kay's Creek Parkway, avg pace 6:19/mile.
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Brooks Transcend 2 Miles: 4.40 | Brooks Adrenaline 15 (Orange) Miles: 15.65 |
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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 very easy paced on the trails with Ben and Jon, avg pace 8:34/mile.
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Brooks Adrenaline ASR 11 Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.75 | 5.00 | 0.00 | 0.00 | 17.75 |
| MARATHON WORKOUT
I met Ken, Jon, and Ben at 5:00 am at Smiths. The plan today was 2-mile warmup, 8-10 miles at 85% marathon pace (6:05-6:10), 5xmile at marathon pace with one-minute jogging rest, and 2-mile cool down.
We ended up doing 8 miles @5:57 pace and then for the miles I split 5:15, 5:14, 5:15, 5:07, 5:09. I tired to keep them at 5:15, but just got out a bit too quick on the last two. Great workout, overall pace for entire run was 6:06/mile. We avoided rain for the most part but it was very windy this morning.
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Brooks Pure Cadence 4 Miles: 17.75 |
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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 Riverdale Parkway with Ben and Jon, avg pace 7:38/mile.
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Brooks Ravenna 6 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 9.8 miles easy with Denver from his house out into South Ogden and back, avg pace 7:10/mile.
Tomorrow is my last run over 20 before Chicago. I may go up to 20 next week, but not over. We'll see. I'll be doing my run tomorrow at the Top of Utah Marathon and aiming for MP+30 for pace or around 5:45 pace. It should be good practice and I'll see how well taking Muccinex can fight off this mucous buildup I tend to get often after 18 miles or so. It'll also be good practice taking gels and water on the run.
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Brooks Adrenaline 15 (Orange) Miles: 9.80 |
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| Race: |
Top of Utah Marathon (26.219 Miles) 02:32:09, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 26.22 | 0.00 | 0.00 | 27.22 |
| STEADY STATE LONG RUN - CHICAGO DRESS REHEARSAL
I did the Top of Utah Marathon this morning for my final steady-state long run. The plan was to run 5:45-ish pace. I ran 2:32:09 or 5:48/mile with one quick, potty break. The weather was great and organization of the race is first class. Three more weeks.
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Brooks Pure Cadence 4 Miles: 26.22 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| AM: 12.3 miles on Monroe Your Boat with Ken, Jon, Ben, Cody, and Marc, avg pace 7:11/mile.
PM: 5 miles easy on the Weber River Parkway, avg pace 7:04/mile.
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Brooks Ravenna 6 Miles: 12.30 | Brooks Transcend 2 Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
| 10.45 miles easy on Tuesday Trailday with Denver, Jon, Ben, Bret, and Cody, avg pace 8:19/mile. Usually Tuesdays are the day my legs are the most fatigued, but they felt pretty decent today.
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Brooks Adrenaline ASR 11 Miles: 10.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 7.00 | 2.00 | 1.00 | 15.50 |
| AEROBIC BUILDER: 4-3-2-1
I met Jon and Ben at Smiths at 5:15. They warmed up a mile with me and then went a different way to do a down tempo, while I continued on to the tempo loop for a 4-3-2-1 cut down builder. The plan was 5:20s for the 4, 5:10s for the 3, 5:00s for the 2, and 4:50 for the mile. I took 3:30 jogging rest.
Splits: 4 miles 5:16, 5:20, 5:16, 5:18 3 miles 5:08 5:13 5:05 2 miles 5:01 5:08 1 mile 4:47
This ended up being a lot harder than I anticipated, mostly the 2-mile rep. I've worked so much on marathon pace that the LT pace hurt a lot. But the marathon-paced stuff was relatively easy, so at least that part bodes well.
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Brooks Pure Cadence 4 Miles: 11.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM: 10 miles on the trails North of Rainbow with Ben, Jon, and Moss, avg pace sl:ow/mile.
PM: 5.5 miles easy on Weber River Parkway, avg pace 7:15/mile.
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Brooks Ravenna 6 Miles: 5.50 | Brooks Adrenaline ASR 11 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 on South Weber-Uintah loop with a jaunt on the secret BST section, avg pace 7:03/mile.
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Brooks Transcend 2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 2.00 | 0.00 | 15.00 |
| MODERATE WORKOUT
I planned on a progression run this morning of 3 wu, 3 @ 6:00, 3 @ 5:45, 3 @ 5:30, and 3 @ 5:15 with a 3-mile cooldown. But I just didn't have it today. It was really dry, hot, and windy this morning. I warmed up three miles and then did three miles 6:04, 5:56, and 5:55 followed by three more at 5:49, 5:50, 5:45. At this point I thought about just bagging the workout. I was just tired. Instead I decided to change the workout a bit and do 10 one-minute pickups to see if I could get the legs moving. So I did that alternating with one-minute off at a quick pace. I averaged around 4:53/mile on the ons and 5:55/mile on the offs. In the end it was the 3-mile warmup and then 12 miles at 5:48/mile. I called the distance early too as I really needed to find a restroom.
Not the greatest week, but not terrible either. The last four weeks are starting to wear on me, which is fine because it's almost taper time anyway.
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Brooks Adrenaline 15 (Orange) Miles: 15.00 |
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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 |
| 12 miles easy on the Ogden Parkway with Ken, Ben, and Jon, avg pace 7:16/mile.
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Brooks Adrenaline 15 (Orange) Miles: 12.00 |
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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 Tuesday Trailday with Bryant and Jason on the Davis County section of the BST, avg pace 8:19/mile. It was a beautiful morning with a bright, full moon and pleasant temps.
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Brooks Adrenaline ASR 11 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.93 | 2.24 | 0.00 | 3.73 | 12.90 |
| FARTLEK: 3 x 3,200 Meters
I met Ben, Manny, and Moss at Smiths. They were doing 6-7 miles easy, so they did my 3-mile warm up with me. Then it was just me. I did three sets of 3,200-meter fartleks with 800-meter jog for rest. The fartleks were alternating 400s with one 800 in the middle. My legs felt the best they have in quite awhile, so that's good news.
Set One: 74.8, 86.1, 72.3, 85.9, 2:23.8, 84.1, 71.3 for 10:18 total.
Rest 800 meters in 3:40
Set Two: 71.2, 82.6, 70.2, 83.7, 2:22.2, 82.8, 70.4 for 10:03 total.
Rest 800-meters in 3:41
Set Three: 67.6, 81.4, 68.8, 81.8, 2:18.3, 83.2, 68.3 for 9:49 total
I'm really happy with this. This is basically my last hard workout. From here it's just a few marathon-paced miles here and there. Not a lot more I can do now, except lie in the bed I've made.
One year ago I was recovering from surgery and now I'm hoping to run a big PR in the marathon. I couldn't be more grateful. I think I've prepared myself the best I could without jeopardizing injury or over-training in the last year. So, regardless of what happens next week, I am proud of what I've been able to accomplish in the last 12 months.
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Brooks Pure Cadence 4 Miles: 12.90 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
| 11.35 miles easy with Bret and Ken on the trails in Ogden, avg pace 8:01/mile.
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Brooks Adrenaline ASR 11 Miles: 11.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy in Central Ogden with Matt, avg pace 7:29/mile.
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Brooks Ravenna 5 Miles: 10.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.30 | 4.00 | 0.00 | 0.00 | 12.30 |
| 12.3 miles on the Parkway from Riverdale to 21st Street Pond and back with short detour on the Kingfisher Loop on the way out, avg pace 6:12/mile.
I did 2x2 miles at MP on the way back, slight uphill 5:19 5:18 one mile easy 5:19 5:16.
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Brooks Adrenaline 15 (Orange) Miles: 12.30 |
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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 Parkway looping back through West Haven & West Ogden with Ken and Bret, avg pace 6:54/mile.
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles easy in South Ogden with Manny and Matt, avg pace 7:53/mile. Five days...
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Brooks Adrenaline 15 (Orange) Miles: 8.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.10 | 2.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles with Ken and Denver, avg pace 6:30/mile, two of which were marathon pace 5:19, 5:17. This was definitely the easiest this pace has felt all year, a walk in the park cardio-wise. It's all going to come down to the strength of my legs.
Going into Phoenix Marathon last year, a PR race for me, I had 14 runs of 15+ miles, 5 runs of 20+ miles, and 1 run of 25+. This cycle by comparison those numbers are 28/10/4. So I'm easily the most prepared I've ever been for a marathon. Time to cash that fitness in!
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Brooks Pure Cadence 4 Blue Miles: 6.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6.8 miles easy with Ben, Jon, and Matt, avg pace 7:25/mile.
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Brooks Transcend 2 Miles: 6.80 |
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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 Chi-town, avg pace 6:44/mile with a few strides.
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Brooks Adrenaline 15 (Orange) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.15 | 0.00 | 0.00 | 0.00 | 2.15 |
| 2.15 shakeout
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Brooks Adrenaline 15 (Orange) Miles: 2.15 |
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| Race: |
Chicago Marathon (26.219 Miles) 02:26:25, Place overall: 50 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 26.20 | 0.00 | 0.00 | 27.70 |
| CHICAGO MARATHON
I really felt prepared for this race. I wasn't very nervous and just knew that I had done enough work to get a favorable result. I wasn't sure if I'd hit my A goal of 2:17:59, but I was certain I could give it a run for its money, and if not I would still wind up with a PR. But the marathon has a mind of its own and had other ideas in store for me.
I met Ken, Janae, Emily, Jasmine, and Kathryn (the Utah representation) at the corner of Michigan and Wacker and we headed down to the race. It was probably 3/4 of mile and we jogged about a half mile of it. We got through the gates and checked into the American Development Tent. They told us that they were taking us out at 7:00 to the start line (15 minutes before what we were told before the race via email traffic). This was a bit frustrating; as we had to rush to use the bathrooms and warmup, plus we had to strip down our warm clothing and be in our racing attire for a half hour. Luckily it wasn't too cold and staying warm wasn't as big of a problem as I thought. But they didn't take us to the start line, instead they lined us up and we just waiting until two minutes before the race started to get to the starting line. So there was never any point to making us leave the tent a half hour early and stand on our feet in a line for 28 minutes.
I forced my way up to the front and started just behind 1-2 guys. The race was off and a lot of guys went out pretty fast. I stay controlled and by mile 3 found a guy that looked like I could use to draft off of. Another guy joined us and they were running side by side and I filled in behind. It was quite windy out there and I was going to draft as much as possible. Within a few miles we had a pack of four and then it grew to about six. We briefly discussed and everyone was shooting for an OTQ, so this was the group.
The guy leading was going a bit fast though in the early miles, but I decided a few seconds per mile too fast was better than running alone. Plus with the drafting off him the effort was likely going to be similar either way. This pack stayed together with 1-2 guys dropping back around 10 miles. We slowly picked guys off and kept moving up. Going South had the strongest winds and I just tried to stay behind someone the whole time. I really didn't do my fair share of leading with this pack, but no one seemed to mind so I just kept back.
A little before the half I had a mucous buildup that I started gagging on and I concentrated really hard to hack it up without starting my gag reflex. I managed it successfully and felt good again. By the half the pack was stringing out and mile 13 was slow, so I moved up with one of the leaders in the pack and we got back on pace, but it was only four of us left. We came through the half in 1:08:49, right on pace and I felt I could manage another sub 1:09.
I took a gel for the first time right after the half. I felt decent for the next few miles, then I started to get nauseous and I also had another mucous buildup (not a good combo). I pulled over and threw up during mile 19. I lost the two guys remaining that I was working with and I couldn't catch back up. This was a bad time to run solo as we were headed South again and the wind was quite strong and temps had risen into the 60s. I ran another two miles or so at a decent pace and then threw up again. A PR was theoretically still possible with just 6:00-flat miles, but I just couldn't do it. I had lost too much fluid and my legs just wouldn't go. I was quite miserable.
I finished the race in 2:26:25 (1:17:36 second half). When I finished I got really light-headed and my face and arms were tingling. I got dizzy and started wobbling pretty badly. A volunteer grabbed me and held me up/helped me walk about a quarter of a mile down to the medical tent. There they kept me for over an hour. I kept trying to get discharged, but I was shaking from being cold and I couldn't walk at all. So they wouldn't let me leave. They finally laid me down and covered me with 5-6 blankets. After almost an hour and a half they finally let me leave the medical tent and I went to get my gear. I also saw Janae in the medical tent, they had brought her in on a wheelchair. I saw Emily and Jasmine at the American Development Tent after and they hadn't raced the way they had hoped either and we just kind of shook our heads and wondered why everyone of us had a pretty bad day. I found Amy shortly after that and we walked back to our hotel.
So, it was a frustrating day. I felt pretty dang good minus the stomach issues, which are really big issues. I had problems in the past with runner's trots in marathon, but I seem to have that solved and traded it in for this even worse problem. I threw up after both Morgan and Top of Utah marathons in similar fashion and I threw up during one of my 25 mile long runs in training. I don't know what it is. I didn't take gel in Top of Utah, only water and still threw up right after I finished. I need to go see some kind of specialist that can help me figure out what's going on. Any suggestions?
Splits (these are based on mile markers and are about 5-6 seconds per mile slower than what gps would've given):
1st Half: 5:12, 5:14, 5:08, 5:09, 5:14, 5:11, 5:17, 5:13, 5:15, 5:19, 5:16, 5:18, 5:23
2nd Half: 5:15, 5:14, 5:14, 5:20, 5:22, 5:41, 5:36, 5:54, 13:35 (missed split this is 2 miles), 6:31, 6:33, 6:29, 1:22
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Brooks Adrenaline 15 (Orange) Miles: 1.00 | Brooks Pure Cadence 4 Blue Miles: 26.70 |
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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, rest/travel day. Hamstrings are crazy sore, calf muscles slightly sore, and everything else feels fine.
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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, hamstrings still pretty dang sore. Calf muscles feel better.
I've been thinking a lot about my race (not surprisingly). I really feel my fitness is at a high level. But with further thought and analysis, I don't think sub-2:18 was happening even if I had not gotten stomach issues. The weather just wasn't very conducive to fast running, wind and unseasonably warm temps. I looked at every guy in my pack aiming for 2:18 and looked at their finish times. No one made it. In fact the closest anyone came was 2:21. So I don't think my stomach issues cost me an OTQ, even with how good I was feeling, maybe a PR. But my confidence that the fitness is there if I can get good conditions and keep my stomach in check, is still high. I can do this. I need a flat, sea level half in late November or early December...open to suggestions. The 5:10-5:15 pace even in the wind felt very easy, I really feel I can cut 15 seconds per mile for a half at sea level.
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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 cross-training on the Arc Trainer.
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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 with Denver, avg pace 7:41/mile. I also did some core exercises after.
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Brooks Adrenaline 15 (Orange) Miles: 7.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles easy with Denver in South Ogden, avg pace 7:34/mile. My legs still have some deep fatigue in them, but the soreness is gone. The weather was perfect this morning at 8:00 AM, and it was nice to sleep in and actually run in daylight for a change.
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Brooks Transcend 2 Miles: 8.10 |
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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 Parkway with Ken and Tip, avg pace 6:32/mile. Legs are still tired, but coming around. Taking tomorrow off should help freshen them back up to resume some training next week.
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Brooks Ravenna 5 Miles: 10.00 |
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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 |
| 12.2 miles easy on Monroe Your Boat with Denver, Ben, Jon, Ken, Manny, and Matt, avg pace 7:06/mile.
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Brooks Adrenaline 15 (Orange) Miles: 12.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
| 10.45 miles easy on the trails with Ben, Ken, and even Dave for part of it, avg pace 8:07/mile.
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Brooks Adrenaline ASR 11 Miles: 10.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.05 | 0.00 | 0.00 | 0.00 | 11.05 |
| 11.05 miles, avg pace 6:41/mile. I warmed up with Ben, Jon, and Dave two miles. Then I waited for Denver and Matt and I paced them on their five-mile tempo (6:37, 6:35, 6:28, 6:21, 6:12) then i found Ben and ran the last part of his tempo with him and finally did 3x30 seconds and mile pace followed by a cool down.
I didn't want to do a workout quite yet, I'm trying to show some patience and let the body tell me when I'm ready.
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Brooks Pure Cadence 4 Miles: 11.05 |
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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 in South Weber into Uintah and back, avg pace 6:24/mile.
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Brooks Ravenna 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 on the Parkway with Dave, Manny, and Ben, avg pace 7:24/mile.
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Brooks Transcend 2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.45 | 0.00 | 0.00 | 0.00 | 14.45 |
| LEWIS PEAK
We met up at the North Ogden Divide and ran up to Lewis Peak and then down into the Ogden Valley to Windsurfer Beach. It was an incredible run. The first 2.5 miles are crazy steep. I stopped at 2 miles and watched a brilliant sunrise while I waited for the others to catch up. Overall pace was 7:26/mile (range was 5:13 to 12:54).
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Brooks Adrenaline ASR 11 Miles: 14.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 miles in West Haven from the pond with Ben, Ken, Manny, Denver, and Matt, avg pace 7:13/mile. A lot of laughs this morning and another skunk encounter, it's not if but when!
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Brooks Adrenaline 15 (Orange) Miles: 12.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles on the trails with incredible moonlight, avg pace 8:22/mile.
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Brooks Adrenaline ASR 11 Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 1.00 | 11.00 |
| 11 miles, 8 of which were on a progression. Dave, Denver, Matt, Ken, and Ben showed up. Matt and Denver had a five-mile tempo planned and Ken, Ben, and I joined them and then added three more progression miles (6:32, 6:30, 6:24, 6:12, 6:02, 5:46, 5:31, 4:45). The last three miles were aided with the last half mile very aided.
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Brooks Ravenna 5 Miles: 11.00 |
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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 from my house with Dave, avg pace 7:02/mile.
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Brooks Adrenaline 15 (Orange) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 31.50 | 0.00 | 0.00 | 0.00 | 31.50 |
| OGDEN SUPERLOOP
I met Bret at 5:30 at the Rainbow Gardens trailhead head for a massive trail run. Denver and Matt joined us for the first five miles, and Dave, being the good friend he is, drove around for over six hours supplying us with food/water and making sure we were all right.
We ran from Rainbow on the BST to Beus Canyon. From there we ascended up to Mt. Ogden Peak.
Bret halfway up Beus with the lights of Ogden in the background, just before dawn.
Me with the moonlight in the background.
The trail was covered in 3-4 inches of fresh snow. Made for some difficult running; in fact it resulting in a lot of power hiking.
The breaking light hitting Ben Lomond Peak in the distance.
View from Mt. Ogden of the rising sun and Snow Basin down below.
Selfie at the summit.
We then descended down the Snow Basin side of Mt. Ogden and met Dave down at the Snow Basin parking lot. We thought we were following a trail, but it basically ran out and we bush-whacked down some ski slopes for quite awhile before finding another trail. I changed socks there, which was just heavenly as my socks were soaked from the snow up top. We also ate some Lay's potato chips, which hit the spot. Up until then I'd had a Honeystinger waffle, a package of jelly beans, and 24 ounces of very heavily concentrated Gatorade. None of this bothered my stomach at all, which was great! I also drank 20 ounces of water or so.
Moon setting over the moutains above Snow Basin.
We got moving again and ran down to Wheeler Canyon along the Ard & Nord trail and down Icebox Canyon.
Icebox Canyon trail
From there we hit the dam and ran 1.5 miles of road along Pineview Reservoir to Windsurfer parking lot. There we met Dave again and refilled some water. Albert Wint also met us there and was going to finish the rest of the run with us. It was great to have him there and see him again. We started up the Skyline Trail and had a good 7 miles of climbing. Around 5 miles up, my left knee flared up bigtime with some tedinitis. By the time we got to the top of Skyline I could barely bend my knee. It hurt quite badly on each step. We had two miles down to the North Ogden Divide. I told those guys to go without me and just to tell Dave to wait for me and I'd hop in his car. It hurt to get 31.5 miles into a planned 40 and have to call it early, but I literally couldn't run through the pain. I walked down 1,500 feet in two miles and each step was painful on my knee. I met Dave and changed shirts and hopped in the car.
Pineview as seen from halfway up Skyline.
Towards the top of the Skyline Trail and just before final descent to North Ogden Divide.
Overall it was a freaking awesome run! The furthest and by far the longest timewise I've ever run. I want to attempt it again next year and go the full 40! Bret finished and said he ended up actually with 44, so I guess the full 44! Fun times on the trails this morning. Now I need a few days off to heal this knee, ouch!
Here's the run on Strava
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Brooks Adrenaline ASR 11 Miles: 31.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
| I did a workout on the Arc Trainer, simulating mile reps. I did 6 by 5-minutes hard with 2:30 easy in between. I hate cross training. Based on the pool of sweat under me, I must've lost 5-6 pounds.
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Brooks Pure Cadence 4 Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 2.00 | 0.00 | 7.50 |
| I warmed up 22:30 on the Arc Trainer. Then I tried running on the treadmill to test the knee. I knew it would feel better uphill rather than flat or downhill. So I two miles at an avg pace of 7 mph and avg incline of 13%. According to Daniel's formula that's a 4:42 effort for flat road. Not sure how accurate that is but I did get my heart rate up to a max of 177 during it, which is faster than threshold. Then I did another 20 minutes on the Arc Trainer to cool down.
Here's a video of last week's Ogden Superloop 31-mile trail run that Bret put together.
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Brooks Racer ST5 Miles: 7.50 |
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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 on the Riverdale Parkway with Denver, Matt, and Ben, avg pace 7:37/mile. My knee is feeling better, but it's not quite 100% healed. I'll continue to aggressively rehab it.
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Brooks Ravenna 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 |
| 9 miles on some trails near Snow Canyon, avg pace 7:16/mile. My knee started hurting a bit toward the end. I may take tomorrow off; give it another day off, we'll see.
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Brooks Adrenaline ASR 11 Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.55 | 0.00 | 0.00 | 0.00 | 12.55 |
| 12.55 miles easy on Monday Funday with Denver, Matt, Ben, and Ken, avg pace 7:25/mile. I did three sets of hill sprints toward the end.
My knee still bothers me a bit while running, though it's not painful. If I can't shake it soon, I may take a full week off and bag anymore races plans for the year.
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Brooks Ravenna 5 Miles: 12.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles on the muddy, snowy trails with Bret, Ken, Ben, Denver, and Matt, avg pace 8:13/mile. We hit some fog and then ran above the fog, which was cool.
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Brooks Adrenaline ASR 11 Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| 2-3-2 AEROBIC SANDWICH
I haven't done a workout in a month, I have a cold, and I have some aches/pains (left knee & left calf/achilles), so I decided to do an "easier" version of an aerobic builder.
I met Denver, Matt, and Ben at Smith's. I warmed up three miles and then did the workout:
2 miles - 5:20, 5:15
2:30 jog
3 miles - 5:15, 5:06, 5:10
2:30 jog
2 miles - 5:04, 5:05
If I can't shake these aches/pains soon, I'm going to have to take some downtime (which likely means foregoing a final OTQ attempt). I'll give it another week as long as it doesn't get worse. But if it's still present in a week or so, I have to take the smart road...so fingers crossed.
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Brooks Pure Cadence 4 Blue Miles: 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| 7.05 miles easy with Denver in South Ogden, avg pace 7:51/mile. We've both been sick lately and yesterday my knee hurt quite a bit (hence me not running yesterday), so we took it very easy this morning. My knee felt quite a bit better today, so the day off helped.
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Brooks Adrenaline 15 (Orange) Miles: 7.05 |
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| Race: |
USATF Cross Country Championships (3.107 Miles) 00:16:15, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.69 | 0.00 | 3.11 | 0.00 | 7.80 |
| USATF Cross Champs
I ran this race to move up in the circuit standings to secure 3rd place. If I didn't run I could've dropped out of the top five, depending on who showed up. This was only my 5th race and they score 7, so just showing up was going to gain a lot of ground for me since the others mostly have already scored 7 and can't score too many points today.
I really wasn't in the mood to drive down to Provo for a XC 5k, but it ended up being fun (and more competitive than I thought). I was in 3rd early behind a Provo HS kid and Jake. I took the lead after the first inner loop and thought I had a decent cushion. As such I fell asleep a bit on the 2nd mile and around 2.4 or so in Jake came up and passed me. This kind of surprised me as I thought I had more of a cushion. So, this woke me up and I passed him back shortly after and pushed to the finish, winning in 16:15. I had 3.29 on my garmin, so I thought I was running faster, but I guess not.
Garmin Splits: 4:54 5:04 5:01 and 0.29 in 1:15 or 4:20/mile pace.
I cooled down with John Coyle after for a couple miles.
Not the best race, but it got the job done and it didn't aggravate my knee too much, which is a huge plus.
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Brooks Transcend 2 Miles: 4.30 | Brooks Pure Cadence 4 Miles: 3.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| 14.05 miles easy on Monroe Your Boat with Matt, Ben, and Jason, avg pace 7:19/mile. I did four sets of hill sprints at the end too. My knee felt reasonably good.
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Brooks Adrenaline 15 (Orange) Miles: 14.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles with Ben (Denver and Matt ran first two with us) in South Ogden, down into Uintah, up the toll road, Terrace and back, avg pace 7:12/mile.
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Brooks Ravenna 5 Miles: 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.20 | 0.00 | 6.00 | 0.00 | 13.20 |
| LT REPS: 2-MILE REPEATS
I met Ben at the pond at 5:15. We warmed up three miles with a few strides and then got into 3x2 on the aerobic builder route. I wanted to average sub-10:00 on mine. After the first I took 3-min jog rest. After the 2nd set I took about twice that to use the secret bathroom.
Splits:
9:56 (4:58, 4:58)
9:58 (4:59, 4:59)
10:03 (4:58, 5:05)
Today showed me how far I have to go if I want to run a 1:04 half marathon. My fitness is nowhere near where it was two months ago. I've got work to do. But, so far my knee is cooperating and I'm almost over my cold (it's only been two weeks, sheesh). Ben did great! Maybe his best 2-mile reps ever.
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Brooks Pure Cadence 4 Blue Miles: 13.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| AM: 7.55 miles early with some strides, avg pace 6:57/mile. Maybe more later today, maybe not...
PM: 5.05 miles easy after work out west in Syracuse on the paved trail, avg pace 6:52/mile.
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Brooks Transcend 2 Miles: 5.05 | Brooks Adrenaline 15 (Orange) Miles: 7.55 |
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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 in Central Ogden with Ben, Denver, and Matt, avg pace 7:47/mile.
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.85 | 0.00 | 6.15 | 0.00 | 19.00 |
| LONG RUN: 60-MIN FARTLEK IN MIDDLE
I was going to meet Bryant and Ben in West Haven at the Country Park. But both of them had to cancel at the last minute due to sicknesses to them or their family. So, I was solo. I ran out into Roy and on the way back I hit the rail trail and started my fartlek. I did 5 sets of 3-2-1 minute pickups with equal 3-2-1 minute jogs for rest. I stopped briefly back at the car to get a drink and drop off my headlamp and then continued the run out west. After the last set of pickups I had my phlegm/mucous problem, which resulted in me throwing up again. This is frustrating. I thought maybe I'd found a solution for it, but I guess not. Next step in solving it I guess is carrying water with me on my runs (which really sucks). I have to figure out why this is happening. It's worthless to even attempt another marathon until I do, since I throw up everytime I put in a hard effort over 15 miles it seems.
Average pace for the 6.15 miles worth of pickups was 4:55/mile. Average pace for the total run was 6:23/mile.
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Brooks Adrenaline 15 (Orange) Miles: 19.00 |
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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 |
| 14.35 miles easy with five sets of hill sprints at the end, avg pace 7:05/mile.
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Brooks Ravenna 5 Miles: 14.35 |
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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 |
| 11.5 miles on a Tuesday Trailday with Ben, Bret, Ken, Jon, and Matt, avg pace 8:13/mile. One of these days we'll beat the 8-minute guy up on the trails.
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Brooks Adrenaline ASR 11 Miles: 11.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 8.00 | 0.00 | 0.00 | 17.25 |
| AM: AEROBIC BUILDER: 2x4
I met Ben and Matt at the pond at 5:15. We warmed up three miles and then did our workouts. I paced Ben on the first four miles. Goal pace was 5:27. Quick pit stop after the first four and then set out on second set. I planned to go quite a bit faster, but just didn't have it. The extra weight I've put on is really slowing me down. I feel so out of shape since Chicago. Workouts that were relatively easy just a month ago and kicking my butt right now. It's kind of discouraging. Anyway, splits below:
Set One: 5:28, 5:27, 5:25 5:23
Set Two: 5:10, 5:22, 5:19, 5:17
PM: 4 miles easy in the first snow storm of the year, avg pace 7:08/mile.
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Brooks Transcend 2 Miles: 4.00 | Brooks Pure Cadence 4 Blue Miles: 13.25 |
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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 up on the BST from Rainbow going North with Dave and Ken, avg pace 8:57/mile. We successful claimed first tracks in the new, fresh snow. The wind was howling with gusts up to 30-40 MPH and there were some barren spots and other spots with 3-foot snow drifts. Beautiful morning out there!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
| 8.55 miles easy wandering around on the trails above Lindon and Pleasant Grove, avg pace 8:58/mile (1,800 feet climbing). I wandered up Battle Creek Canyon and found an awesome, half-frozen waterfall, maybe 40-50 feet high.
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Brooks Ravenna 5 Miles: 8.55 |
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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 |
| 15 miles easy with Scott Keate and Brandon Dase from the Orem Soccer fields up Provo Canyon and an extension on the Murdock Trail, avg pace 7:08/mile. I was hoping to speed up a tad at the end of the run, but with the fresh snowfall I decided against it. It was great catching up with Scott and Brandon; great dudes.
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Brooks Adrenaline 15 (Orange) Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 13.5 miles easy with Ben, Ken, Matt, and Jon in Ogden, avg pace 7:37/mile on slick, slight snow-dusted roads.
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Brooks Ravenna 5 Miles: 13.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
| 13.05 miles easy on the South Ogden/Uintah/Washington Terrace loop with Ben, Denver, Matt and even Manny for a couple miles, avg pace 7:20/mile.
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Brooks Adrenaline 15 (Orange) Miles: 13.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.90 | 0.00 | 0.00 | 6.00 | 14.90 |
| 3/4 MILE REPS
I met Ben, Ken, Moss, Denver, and Matt at Smiths at 5:15. Denver and Matt went easy so they were only with us for a bit. The rest of us warmed up 4 miles and started the workout. It was 17 degrees out, which makes for a tough first few intervals, but once I got warmed up I was able to hit some quicker paces. I took 2:30 jogging rest.
Splits: 3:42.6, 3:39, 3:37, 3:38, 3:39.9, 3:40.6, 3:36.7, 3:33.4 for an average of 3:38.4 or 4:51/mile pace
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Brooks Pure Cadence 4 Blue Miles: 14.90 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM: 10 miles easy in South Weber down to Weber River Path and back, avg pace 6:53/mile. I got out way later than normal, as we had two sick kids last night. One with a very high fever and the other with frequent trips to the bathroom with an upset tummy. Amy got less sleep than I did, but we both got very little. Nora's fever finally broke this morning, which is a relief.
PM: 4.3 miles easy in South Weber, avg pace 7:15/mile.
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Brooks Ravenna 6 Miles: 4.30 | Brooks Adrenaline GTS 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 with Bryant and Ken on a hilly route in East Layton, avg pace 7:35/mile.
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| LONG RUN WITH 10 QUICK-PACED MILES AT GOAL MP+15
I met Ken, Bryant, Ben, and Taylor at the Country Park in West Haven at 6:30. We ran a short 4-mile loop back to the cars to drop off headlamps. Then we headed up Hinckley Dr. to the Rail Trail. We started a ten-mile pickup. Bryant and I targeted 5:30 avg. I didn't feel all that great. I was uncomfortable most of the run. I wasn't out of breath and my legs felt fine, I just felt blah...maybe it was staying up until 2:00 am playing the board game Puerto Rico with Denver, Dave, and Ken.
Anyway, despite not feeling the greatest Bryant and I hit the splits we wanted:
5:33 5:30 5:22 5:25 5:29 5:29 5:37 5:29 5:26 5:21 for a 5:28-ish avg. Miles 2.5-6 were aided slighty; the rest of the miles were quite flat.
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Brooks Adrenaline GTS Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| 14.3 miles easy on the Viking's Valor with Denver, Ben, Moss, Matt, and Jason avg pace 7:12/mile. I did five sets of hill sprints at the end.
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Brooks Ravenna 5 Miles: 14.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| 13.4 easy on a reverse Terrace, Uintah, South Ogden loop, avg pace 7:18/mile.
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Brooks Adrenaline GTS Miles: 13.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.10 | 2.25 | 0.00 | 3.75 | 13.10 |
| 3 BY 3,200-METER FARTLEK
I met Ben at Smiths at 5:00 and we warmed up three miles to the Ogden High track. We met Denver and Matt there. Workout was three sets of two-mile fartleks. There was some snow in lanes 1-3 on one 30-meter long stretch, but other than that it was clear. Going around the snow didn't cost us more than maybe 3-4 seconds per two-mile rep.
Set 1: 76.4, 88.4, 74.5, 91.8, 74.1, 74.1, 89, 73.3 for a total of 10:41
Set 2: 70.8, 85, 72.4, 86.1, 72.4, 73, 87.4, 71.2 for a total of 10:18
Set 3: 70.6, 83.4, 69.9, 82.3, 71.1, 72, 81.4, 70.2 for a total of 10:00
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Brooks Pure Cadence 4 Blue Miles: 13.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM: 8.55 miles easy from my house, avg pace 7:00/mile.
PM: 5.05 miles in Perry Canyon on the trail that leads to Grizzly Peak. I gained 1,500 feet in 2.5 miles then went back down, avg pace 9:05/mile.
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Brooks Transcend 2 Miles: 8.55 | Brooks Adrenaline ASR 11 Miles: 5.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| 5.65 miles from 27th Street Trailhead, up Taylor's Canyon, over into Hidden Valley, and looping back on the shoreline trail, avg pace 12:47/mile. We hit fresh snow and gained 2,150 feet in 2.5 miles. Luckily Bret brought a pair of microspikes for each of us. That was the first time I've worn spikes and they are nice to have on those really steep sections (going up, but also coming down). I can see how they'd be very useful once the trails are packed down and somewhat icy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
| 16.75 miles out on Antelope Island with Bret (Ferrier), Brett (Hales), Denver, Tyler Call, and Matt Wolpert, avg pace 7:18/mile. It was my first time running out there and it was enjoyable. It's cool to see the lake right there along the trail.
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Brooks Adrenaline ASR 11 Miles: 16.75 |
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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 |
| AM: 10.35 mile shuffle through mid-shin high, fresh powder up on the trails with Ken and Jon, avg pace 9:31/mile. Denver, Matt, and Ben met us too but mostly stayed on the roads.
PM: 4 miles on the treadmill at home, avg pace 6:15/mile.
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Brooks Racer ST5 Miles: 4.00 | Brooks Adrenaline ASR 11 Miles: 10.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11.1 miles easy on the Riverdale Parkway with Matt, avg pace 7:52/mile. It was mostly plowed, but was icy in several spots.
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Brooks Ravenna 5 Miles: 11.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.04 | 2.46 | 0.00 | 3.75 | 11.25 |
| 10k FARTLEK - FAILED
I took my workout indoors this morning, since the roads were still quite icy. Usually in the winter when I have to do a treadmill workout, I like to do the 10k fartlek, since it keeps your mind occupied and helps avoid boredom. I last did this workout two years ago. Then I ran it in 31:30 at a 1% incline. Today I tried to match paces but at 1.5% incline, which theoretically is 4 seconds/mile faster effort. Well the pace was too ambitious and I ended up taking two rests instead of running the whole thing continuous.
Splits: 1.25 mile at 4:48/mile
1 mile at 5:42 pace
1 mile at 4:47 pace
3-min rest
3/4 mile at 5:40 pace
3/4 mile at 4:40 pace
3 min rest
1/2 mile at 5:32 pace
1/2 mile at 4:36 pace
0.21 at 5:24 pace
1/4 mile at 4:31 pace
For 31:36 total, but total means nothing since I took two rest breaks. It is what it is...on to the next one.
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Brooks Pure Cadence 4 Blue Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| A tale of two 5.6-mile runs
AM: 5.6 miles up to Malan's Peak and down into Malan's Basin in knee-deep at first and then mid-thigh deep snow, avg pace 15:25/mile.
PM: 5.6 miles at home, avg pace 6:39/mile
PM2: Going to go see The Force Awakens...
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Brooks Adrenaline 15 (Orange) Miles: 5.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2 miles easy in Ogden with Ken, Matt, and Denver, avg pace 7:13/mile.
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Brooks Adrenaline GTS Miles: 10.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 9.00 | 0.00 | 0.00 | 19.05 |
| PROGRESSION RUN
Brett Hales met me at my house and we ran down South Weber Drive to the toll road, up into the Terrace, down into Riverdale, and back home on South Weber Drive, avg pace 5:57/mile.
Splits: 644 623 609 618 632 549 539 535 549 540 541 538 537 525 512 then cool down 604 608 609 621
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Brooks Pure Cadence 4 Blue Miles: 19.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.45 | 0.00 | 0.00 | 0.00 | 11.45 |
| 11.45 miles easy in South Ogden with Denver, Ken, Ben, and Matt, avg pace 7:28/mile. Roads were a tad icy but not too bad.
Well I got a rejection notice today from Brooks that I didn't get re-selected for the 2016 team. So I'm on the lookout now for a new sponsor or support for shoes. If anyone has any good leads please let me know.
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Brooks Ravenna 5 Miles: 11.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM 1: I met Ken, Ben, Denver, and Matt at the Dee and ran eight miles easy in the slushy, wet snow, avg pace 7:24/mile. It snowed the whole time.
AM 2: I met Dave and Bret at Dave's at 7:00 and we ran up to the trails, put on the microspikes, and headed up to the Hidden Valley trail. The snow for the first 800 feet or so of elevation was somewhat runnable, but then it got to power-hikeable, and once we got 2,000 feet higher it was waist-deep and 60:00/mile was a chore! We took turns cutting the trail though. It was a blizzard the whole time, and was absolutely beautiful.
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Brooks Adrenaline GTS Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 8.00 | 0.00 | 11.00 |
| PROGRESSIVE MILE REPS
I ran 8xmile on the treadmill at 1.5% incline with 60 seconds rest. Splits: 5:10, 5:07, 5:05, 5:01, 5:00, 4:57, 4:54, 4:49
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Brooks Pure Cadence 4 Blue Miles: 11.00 |
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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 on the Bonneville Shoreline Trail and up into Adam's Canyon with Bret, avg pace 10:29/mile. Adam's Canyon was unbelievably awesome with the snow, pines, stream, cliffs, etc.
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Brooks Adrenaline ASR 11 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 at midnight with Ben, Moss, Denver, and Matt, avg pace 7:16/mile. We hit the Parkway, Downtown past Temple and the Junction, took a loop on the Enchanted Round-a-bout, and finished with the hidden street. Merry Christmas everyone!
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Brooks Ravenna 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.35 | 10.00 | 0.00 | 0.00 | 19.35 |
| 19.35 miles from the pond with Hales up to Mountain Road, through North Ogden, and back to pond through the industrial park, avg pace 5:59/mile.
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Brooks Ravenna 5 Miles: 19.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 7.75 | 0.00 | 0.00 | 12.25 |
| I ran from my Mother-in-law's home out to the Keane Road Trail and ran that out and back to West Richland, avg pace 5:50/mile. There was a light layer of fresh snow and I didn't really plan to run fast, but I got moving pretty good and just went with it and ended up with 7.75 miles or so of progression 5:40/mile for 0.75 and then 5:26, 5:31, 5:34, 5:18, 5:17, 5:15, 5:09.
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Brooks Adrenaline GTS Miles: 12.25 |
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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 |
| Trail run up Badger Mountain and up on the top for a bit, avg pace 6:52/mile. Badger Mtn is the highest point in the area up here at 1,600 feet or so, while the cities are at 600 feet.
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Brooks Adrenaline 15 (Orange) Miles: 12.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| 10.35 miles easy on a semi-hilly route, avg pace 7:11/mile.
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Brooks Ravenna 5 Miles: 10.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.35 | 0.00 | 0.00 | 6.00 | 12.35 |
| INTERVAL SESSION
I did an old school interval session today. It's been a very long time since I've done some hard intervals and hit some of these faster paces. But, being at sea level and wearing true flats for the first time in two years I decided to go fast today. I aimed for four sets of 800-400-200-1,000 meters with 2:00-1:30-1:00-3:00 inactive rest after each interval. The goal on pace is goal, sea-level race pace at 5k/3k/mile/10k. I was shooting for 2:18/1:05/30/3:00.
800M 400M 200M 1,000M
Set 1 2:19.2 1:05.5 30.1 2:55.7
Set 2 2:16.8 1:05.8 29.6 2:53.3
Set 3 2:15.7 1:04.5 30.0 2:53.7
Set 4 2:14.7 1:05.2 28.5 2:48.3
Avg 2:16.6 1:05.3 29.6 2:52.8
Pace 4:34/mile 4:22/mile 3:58/mile 4:38/mile
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Brooks Ravenna 5 Miles: 5.15 | Asics DS Racer 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3026.01 | 394.97 | 188.76 | 73.57 | 3683.31 |
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Brooks Ravenna 5 Miles: 135.25 | Brooks Transcend Miles: 160.75 | Brooks Pure Cadence 3 Miles: 142.51 | Brooks Racer ST5 Miles: 84.30 | Brooks Adrenaline (NYC) 15 Miles: 323.84 | Brooks Adrenaline ASR 10 GTX Miles: 293.90 | Brooks Ravenna 6 Miles: 302.40 | Brooks Pure Cadence 4 Miles: 216.55 | Brooks Transcend 2 Miles: 330.40 | Brooks Adrenaline 15 Miles: 322.67 | Brooks Adrenaline ASR 11 Miles: 324.95 | Brooks Pure Cadence 4 Miles: 223.87 | Brooks Adrenaline 15 (Orange) Miles: 308.90 | Brooks Ravenna 5 Miles: 224.70 | Brooks Pure Cadence 4 Blue Miles: 141.55 | Brooks Adrenaline GTS Miles: 73.85 | Asics DS Racer 10 Miles: 6.00 |
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