| 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
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3323.40 | 437.69 | 248.67 | 75.84 | 4085.60 |
|
Brooks Adrenaline GTS Miles: 257.15 | Brooks Ravenna 5 Miles: 138.40 | Brooks Transcend 2 Miles: 81.30 | Brooks Ravenna 6 Miles: 4.20 | Asics DS Racer 10 Miles: 167.88 | Brooks Adrenaline ASR 11 Miles: 25.80 | Brooks Pure Cadence 4 Blue Miles: 161.05 | Brooks Adrenaline 15 (Orange) Miles: 18.00 | Brooks Racer ST5 Miles: 6.00 | Brooks Adrenaline GTS 16 Miles: 360.28 | Salomon S-Lab XT 6 Miles: 291.35 | Hoka One One Constant Miles: 425.15 | ASICS DS Trainer 20 Miles: 243.80 | La Sportiva Bushido Miles: 20.95 | Altra Provision 2 Miles: 261.95 | Brooks Adrenaline GTS 15 Miles: 339.34 | Brooks Pure Cadence 4 Miles: 265.30 | Asics GT 2000 3 Miles: 199.20 | Adidas Supernova Sequence 8 Miles: 325.80 | Brooks PureCadence 4 Miles: 239.60 | Salomon Pro Wings 2 Miles: 36.25 | Brooks Pure Cadence 4 Miles: 174.70 | Mizuno Wave Inspire 11 Miles: 22.00 |
|
|
| 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 easy on the canal path, up Badger Mtn, over to Little Badger Mtn, and back to Amy's Mom's house, avg pace 7:40/mile.
|
Brooks Adrenaline GTS Miles: 10.60 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.80 | 10.00 | 0.00 | 0.00 | 20.80 |
| 20.8 miles from my Mother-in-law's house to the Badger Mtn parking lot, two ascents up Badger, and then back, avg pace 6:05/mile with 2,300 feet of elevation gain.
I'm feeling fit again for the first time since late September or early October. I felt quite strong on the run and was holding pretty quick paces up the steep climbs.
The weather was pretty dang frigid with some cold windchill.
|
Brooks Ravenna 5 Miles: 20.80 |
|
|
| 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 Ken, Ben, Denver, Bret, Jon, and Manny, avg pace 7:08/mile. Towards the end I started feeling the long run from Saturday and the 10-hour drive yesterday in my legs.
|
Brooks Adrenaline GTS Miles: 15.00 |
|
|
| 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 Denver, Matt, Ben, and Ken in Central Ogden, avg pace 7:09/mile.
|
Brooks Transcend 2 Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 2.50 | 0.00 | 3.50 | 12.20 |
| FARTLEKS: 3x3,200 METERS
I met Ken, Ben, Denver, Matt, and Jon at Skyline Walmart. We warmed up three miles and then did differing workouts. I did three sets of fartleks, alternating 400s with one fast 800 thrown in. The workout went reasonably well. It was quite a bit faster than last month, but just shy of matching my pre-Chicago times for the same workout.
Set 1: 69.1 86.7 69.8 86.0 71.4 70.6 82.2 70.3 (10:06)
Set 2: 69.5 84.8 69.2 86.4 70.5 72.0 85.0 70.1 (10:07)
Set 3: 68.5 80.5 69.7 82.3 70.7 85.2 72.7 77.7 (10:07)
|
Brooks Ravenna 6 Miles: 4.20 | Asics DS Racer 10 Miles: 8.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 recovery-paced miles in a slushy ice rink which was the roads of East Ogden with Ken, Matt, Denver, and even Dave, avg pace 7:27/mile.
|
Brooks Adrenaline GTS Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
| MALAN'S PEAK
I met Denver at his place and we drove to the 36th Street Trailhead and then ran from there to Taylor's Canyon, up and down Malan's Peak, and back, avg pace 10:41/mile.
|
Brooks Adrenaline ASR 11 Miles: 8.55 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 2.00 | 13.50 |
| 13.5 miles with Ben and Jon in North Ogden with a 2-mile downhill pickup, avg pace for whole run 6:49/mile. Two mile pickup was 9:11 (4:44, 4:27).
|
Brooks Pure Cadence 4 Blue Miles: 13.50 |
|
|
| 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 easy on Monday Funday with Denver, Ken, Matt, Ben, Jon, and Bret, avg pace 7:05/mile.
|
Brooks Adrenaline GTS Miles: 12.10 |
|
| |
| 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 Ben in the Terrace and South Ogden, avg pace, 7:26/mile. Cold!
|
Brooks Ravenna 5 Miles: 10.40 |
|
|
| 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 easy with Denver, Ben, and Matt, avg pace 7:22/mile.
|
Brooks Pure Cadence 4 Blue Miles: 11.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.40 | 0.00 | 2.25 | 0.00 | 7.65 |
| 7.65 miles with two pickups, avg overall pace 6:09/mile. First pickup was 1.25 miles at 4:59/mile and then another 1-mile pickup at 4:50/mile.
|
Brooks Ravenna 5 Miles: 7.65 |
|
| |
| 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 in 3 inches of fresh snow, dodging snow plows, avg pace 7:50/mile.
|
Brooks Adrenaline 15 (Orange) Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy at the hotel, avg pace 7:15/mile.
|
Brooks Adrenaline GTS Miles: 2.00 |
|
|
| Race: |
Rock n Roll Arizona Half Marathon (13.109 Miles) 01:07:31, Place overall: 14, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.29 | 0.00 | 13.11 | 0.00 | 17.40 |
| ROCK N ROLL ARIZONA HALF MARATHON
I decided to take one last shot at an OT-qualifying time, even though I didn't feel quite ready. But that's what happens when you run out of time. I knew going in that it'd be a long shot to qualify here. The course is not ideal for a PR. It's not crazy hard, but it's a gradual uphill for 9.5 miles and it's not quite at sea level. Ideally, you'd want pancake flat and sea level. But, I procrastinated and by the time I decided to give it a shot, Houston was no longer accepting elites. So, Rock n Roll Arizona it was.
I made it quick, fly out Saturday, hit the Expo, eat food, check into hotel, wake up, race, shower, check out, and fly home. They had places to park at the start line, but I was paranoid it'd fill up and I'd have nowhere to park, so I got there pretty early. I reclined the seat and napped for 30 minutes before getting out and doing a short warmup.
The race got out quite quickly. There were several 1:03 or faster guys in the race. I was ranked 18th according to PRs. I wanted a bit of a conservative start, as I seem to race better that way. I turned the autolap off on my watch and manually took splits at the mile markers. This turned out to be a mistake as the markers were all over the place! One of them said I was running 4:09/mile pace and another 6:25/mile pace, just totally unreliable. So, I'll post the Strava splits instead.
I got out in probably 20th place with a 5:03, and it felt harder than I hoped it'd feel. I got behind Nick Hilton and another guy and tried to find a groove, we hit mile two in 4:57. That was the pace I needed. The two guys I was drafting behind slowed in mile 3 as we hit 5:03. But I wasn't too concerned yet. Mile 4 was 5:07. Now I was worried. We had dug quite a hole. Hilton surged and I went as well, but not as hard as he did (I think he ended up running 1:05:07). I hit mile 5 in 5:00. All these miles are uphill so far. Nothing too serious 5-25 feet per mile. But enough to slow you down 3-5 seconds a mile. In mile 6 I said, "It's now or never". So I surged up the hill here trying to hit a split under the required 4:57 pace. I ended up with a 4:58, just couldn't quite get the pace and wouldn't again the rest of the race.
That surge kind of did me in. It was just holding on as best as I could after that. I did pass quite a few people from 5k to 10k, but after 10k I only passed two guys and got passed by three I think. But I did beat a few guys that are already qualified with sub-1:05s. Mile 7 was 5:11, still up hill. Miles 8 and 9 were the biggest climbes, though still nothing outrageous, just 40 feet per mile, but at that point it was just draining. At one point I thought the hills were finally done and then we turned into the biggest one of the race and it just crushed my soul! Miles 8 and 9 were 5:16 & 5:17. At 15k you turn back down after a 180-degree turn and it's mostly downhill to the finish with one small hill along the way. But I was too tired to take advantage of the downhill. I ran mile 10 at 5:08 and 11 at 5:07. Miles 12 and 13 I had all but given up, just running very weak mentally. I split 5:12 and 5:14. At the end there was one guy just ahead of me and two guys trying to pass me, so I mustered up a kick and ran 4:18/mile pace to the finish to pass the guy ahead of me and hold off the others for 14th place.
I grabbed some food, grabbed my gear, walked a half mile back to my car, and drove back to the hotel immediately without lingering at all after the race. Despite all this, the OT time wasn't the only thing I missed by two minutes, I got back to the hotel at 10:02 with breakfast ending at 10:00. Dang! Since I missed breakfast, I decided to cool down afterall from the hotel.
So, no olympic trials for me. That's ok. It was fun to chase. I feel like the only real shot I gave myself was Chicago though. That was the only sea-level race where I was really on point fitness-wise and weight-wise. Today I was getting into shape, but not quite there. I am also 4-5 pounds overweight right now (holidays man!). But I feel I have unfinished business in the half marathon. I wanted to run 1:05 to qualify, but even more I just wanted to prove to myself that I could. And I still think I can, so I will keep trying for that goal.
|
Brooks Adrenaline GTS Miles: 2.00 | Asics DS Racer 10 Miles: 15.40 |
|
| |
| 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, avg pace 7:14/mile. My left leg is a little jacked from yesterday, but the right leg feels totally fine. I will try to foam roll tonight.
|
Brooks Ravenna 5 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2 miles easy on black-iced-over Ogden with Ben and Ken, avg pace 7:22/mile.
|
Brooks Adrenaline GTS Miles: 11.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.40 | 0.00 | 0.00 | 0.60 | 18.00 |
| AM: 12 miles easy from the 21st Street Pond out west with Ken, Ben, and Jon for part of it, avg pace 6:40/mile. The time flew by as we (mostly me) were discussing the Netflix show"Making a Murderer".
PM: 6 miles from my house, avg pace 6:09/mile. I didn't have a workout scheduled this week, but I was feeling good so I threw in 6x30 seconds pickups around 4:40/mile pace with 1:30 float around 6:00/mile.
|
Brooks Ravenna 5 Miles: 12.00 | Brooks Pure Cadence 4 Blue Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 miles easy from my house with Ken, avg pace 6:50/mile. The South Weber wind was a tad a chilly toward the end there.
PM: 6 miles easy in South Ogden with Ken and Matt, avg pace 6:57/mile.
|
Brooks Racer ST5 Miles: 6.00 | Brooks Adrenaline GTS Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.20 | 0.00 | 4.45 | 0.00 | 9.65 |
| MALAN'S PEAK CATCH ME IF YOU CAN CONTEST
Striders Running Store and Altra are putting on a free contest this month to see who can run from the top of 27th Street to Malan's Peak and back the fastest. They had a similar contest in Aug of 2011 and the record was 42:17. It's 4.45 miles and you gain 2,250 feet. The top three get prizes, I think Altra shoes. They also said they'd give an added bonus, likely a gift certificate to Strider's for anyone that could break the CR from 2011, since it'd be tough to do in the snow.
So, I decided to give it a try. I've never been so glad that I recently bought microspikes, because without those I would've been substantially slower I think (especially on the descent). I was about 90 seconds behind at the summit, but I cruised down and beat the CR by 5 seconds in 42:12! And I only walked four times on the way up ;). It's a fun constest for anyone that wants to give it a try here's a link to the contest page.
Here's a link to my Strava upload.
|
Brooks Transcend 2 Miles: 9.65 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| 17.25 miles out on Antelope Island with Ben, Ken, and Bret, avg pace 7:57/mile. The trails were bare in some parts and very runnable, but snow-covered and icy in other and were treacherous. I almost went down; I was horizontal with my face 20 inches above a rock and somehow without even touching my hands down recovered and stood up. Ken was behind me and was blown away at the recovery. We both laughed so hard for like the next ten minutes, while Ben and Bret (who didn't see it) rolled their eyes and left us behind!
|
Brooks Adrenaline ASR 11 Miles: 17.25 |
|
|
| 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 on slick roads with Ben, Denver, Ken, Matt, and Jon, avg pace 7:26/mile.
|
Brooks Adrenaline GTS Miles: 14.35 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 miles easy with Ben and Ken (Denver and Matt met us as well but went shorter and slower), avg pace 6:52/mile.
PM: 6 miles easy before dinner when I got home from work, avg pace 6:46/mile.
|
Brooks Adrenaline 15 (Orange) Miles: 6.00 | Brooks Ravenna 5 Miles: 12.00 |
|
|
| 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 with Ben, Denver, and Matt, avg pace 7:21/mile. We were scoping out a potential route for aerobic builders that somewhat simulate Ogden Marathon.
|
Brooks Pure Cadence 4 Blue Miles: 12.55 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.55 | 0.00 | 0.00 | 0.00 | 11.55 |
| 11.55 miles easy in South Weber, weaving all over to best avoid direct confrontation with the canyon wind, avg pace 7:05/mile.
|
Brooks Adrenaline GTS Miles: 11.55 |
|
|
| 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 South Weber-Uintah loop, avg pace 6:37/mile. I ran just after 8:00 a.m. and I will say running in sunlight is kind of nice.
|
Brooks Ravenna 5 Miles: 10.00 |
|
|
| Race: |
SLC Winter Series 5k (3.107 Miles) 00:15:31, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.34 | 0.00 | 0.00 | 3.11 | 15.45 |
| SLC WINTER SERIES 5K
AM: I had a terrible attitude going into this race. I didn't want to drive an hour on snowy roads to get there, and I didn't want to try to run fast on snow-covered roads in a blizzard. But, like a good soldier, I went anyway. I drove down with Amy and her friend Angie road back with us.
We got there pretty early (we left early to ensure we'd make it on time with the snow). I warmed up a little over three miles with a few strides. I exchanged greetings with Fritz and the Pachevs, and before I knew it we were off. Garek, who I'd never met before, and I were side by side leading the race. After 400 meters or so, I couldn't hear footsteps behind us, so I assumed it was a two-man race.
My number one goal coming into this race was to negative split. I have been absolutely terrible the last two years at going out way to fast in 5ks and then holding on for dear life at the end. Today, I was quite pleased with my pacing, just not with my finish (but we'll get to that later).
We came through the mile in 4:59, which wasn't bad for 1-2 inches of slick snow. At the turnaround I slowed to almost a complete stop and STILL slipped and almost went down. After the turn we could see the others, and we had a pretty decent lead on Nathan Peters in 3rd and Fritz in 4th. Mile 2 was also 4:59. Garek, got about 2-3 seconds on me just after mile 2. Then there was a guy coming the other way and running on the wrong side of the road. He was headed straight for Garek. Garek tried to dodge him without making too drastic of step that would cause him to slip. But the man also dodged the same direction. Result? Collision. The man went down. Garek stopped and helped him up. I managed to pass by without running into anyone. I slowed down and waited for Garek to catch back up. This cost both of us several seconds on time. Looking at my run on Strava, I ran a slower pace here for 25 seconds or so before getting back to sub-5:00 pace. But I didn't want to keep going without Garek. Sportsmanship is more important to me than winning.
I could tell that Garek was a little shaken up by the collision and felt bad. I said, "Don't worry about; he shouldn't be running there". We both finally got back up to speed and the race was back on. I thought about throwing in a surge but felt kind of bad doing so right after all that, so I didn't. With 0.4 miles or so to go Garek sped up and I didn't match it. I ran mile 3 in 5:01 (but I assume it was closer to 4:55 effort minus the slow down waiting for Garek to catch back up). Then I ran 30 seconds for the last tenth to finish 2nd in 15:31.
After I cooled down with a good group of guys.
PM: Once I got home, Sariah Long called me asking if she could borrow my microspikes to attempt the Malan's Peak Catch Me If You Can Contest. I told her sure, and actually ended up running it with her. She broke the women's record in 51:57 after taking first in the 5k, pretty impressive.
|
Brooks Transcend 2 Miles: 4.50 | Brooks Pure Cadence 4 Blue Miles: 7.50 | Brooks Adrenaline GTS Miles: 3.45 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.45 | 0.00 | 0.00 | 0.00 | 17.45 |
| 17.45 miles at a moderate pace with Ken in swirling wind and blowing snow, avg pace 6:21/mile. We also met Matt, Denver, Ben, and Jon but they kept the pace easy.
|
Brooks Adrenaline GTS Miles: 17.45 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12.05 miles easy with Denver, Ken, Matt, and Ben, avg pace 7:25/mile. It was super cold and I was tired from yesterday.
|
Brooks Ravenna 5 Miles: 12.05 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.60 | 0.00 | 0.00 | 6.75 | 14.35 |
| MILE REPEATS
Ken and I did 6xmile off 2:50 jogging rest followed by 2x400 and 2x200. Splits for me: 4:56, 4:57, 4:54, 4:56, 4:56, 4:50, 65, 64, 27 (downhill), 36 (uphill)
|
Brooks Pure Cadence 4 Blue Miles: 14.35 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| AM: 8.05 miles easy with Denver from my house, avg pace 7:33/mile. 13 degrees actually didn't feel too bad this morning.
PM: 6 miles on the Ogden River Parkway, which is not clear yet for those wondering, avg pace 7:23/mile. I was dragging big time and felt quite lethargic.
|
Brooks Adrenaline 15 (Orange) Miles: 6.00 | Brooks Adrenaline GTS Miles: 8.05 |
|
|
| 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 some light snowfall with Denver and Matt, avg pace 7:26/mile.
|
Brooks Ravenna 5 Miles: 12.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| STEADY STATE LONG RUN
I ran from my house to my sister's house in North Ogden via the toll road, terrace, downtown Ogden, Depot, and through Harrisville, avg pace 5:54/mile.
I never know how to categorize just under 6:00 minute pace. It's not easy, but it's also not Marathon pace, so I split the difference.
|
Brooks Adrenaline GTS Miles: 20.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on a moderate progression with Ben, avg pace 6:34/mile.
|
Brooks Ravenna 5 Miles: 15.00 |
|
| |
| 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 with Ben and Ken, avg pace 7:00/mile.
|
Brooks Adrenaline GTS 16 Miles: 12.15 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.15 | 0.00 | 9.30 | 0.00 | 20.45 |
| AM: 15x1,000 METERS OFF 60 SECONDS REST
I met Ken, Ben, Denver, and Matt for a workout. Denver and Matt did mile reps at 6:00/mile. Ken, Ben, and I did 1,000s. My goal was 3:07 and theirs was 3:20.
Splits: 3:08, 3:02, 3:06, 3:05, 3:03, 3:04, 3:05, 3:06, 3:06, 3:04, 3:07, 3:03, 3:07, 3:04, 3:03 for a 3:05.2 avg or 4:58/mile pace.
PM: I met a group of local trail runners who had organized a memorial run for Stephen Jones, a trail/ultra runner, who lost his life in an avalance earlier this month. We all ran up Malans Peak in his honor. I didn't know anyone except for Bret and Matthew, but it was fun, avg pace 12:39/mile.
|
Brooks Pure Cadence 4 Blue Miles: 15.15 | Salomon S-Lab XT 6 Miles: 5.30 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: 7.05 miles easy in South Weber, where the morning canyon wind blows away the smog, avg pace 7:40/mile.
PM: 6.35 miles easy, avg pace 7:00/mile.
|
Brooks Transcend 2 Miles: 7.05 | Brooks Adrenaline GTS 16 Miles: 6.35 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles was with Ken and Matt, avg pace 7:08/mile.
|
Brooks Ravenna 5 Miles: 9.00 |
|
|
| Race: |
SLCTC Winter 10k (6.214 Miles) 00:31:34, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 6.21 | 0.00 | 13.05 |
| SALT LAKE TRACK CLUB WINTER 10K
I ran the 10k this morning. I warmed up just over three miles. There was slight headwind from the East, which is abnormal for this race. So once we got started I proposed to Garek that we trade leads. We did that every half mile to the turn. Splits going out 5:08, 5:11, 5:09 and 16:08 at the 5k hairpin turn.
From here Garek and I ran mostly side by side. We traded half step leads thru 9k, but then he had that gear that I just couldn't reach down and find. Splits back 4:59, 4:59, 4:46 and 15:26 5k split. We both broke my previous course record of 31:41. Garek won in 31:24 and I was second in 31:34. So 7-second course PR for me. Good day.
|
Brooks Ravenna 5 Miles: 6.55 | Asics DS Racer 10 Miles: 6.50 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.30 | 0.00 | 3.00 | 0.00 | 21.30 |
| AM: 13.3 miles with Denver on some trails in Santa Clara, avg pace 8:02/mile. We started down at the road, ran up single track to dirt parking lot, then Barrelroll to Sidewinder, and looping Suicidal Tendencies and back. Fun trails with of winding and switchbacks. We ran into Holt and his team on our way back.
PM: 8 miles in the heat of the day with a 3-mile downhill tempo on way back, overall avg pace 6:17/mile. Tempo splits 5:26, 5:12, and 4:36.
|
Brooks Adrenaline GTS Miles: 8.00 | Salomon S-Lab XT 6 Miles: 13.30 |
|
|
| 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, avg pace 7:12/mile.
|
Brooks Adrenaline GTS 16 Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.15 | 9.00 | 0.00 | 1.00 | 15.15 |
| AEROBIC BUILDER WITH LAST MILE CRANK
I ran a 10-mile aerobic builder on the Virgin River Trail. I did an out and back. So first five miles were slight up and last five slight down. I ran 52:18 total with these splits: 5:24 5:23 5:22 5:18 5:24 5:06 5:11 5:09 5:09 4:47
|
Brooks Ravenna 5 Miles: 4.85 | Asics DS Racer 10 Miles: 10.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles easy in perfect weather, avg pace 7:00/mile. It was partly cloudy, sun sneaking through, smell of rain still in the air, and 58 degrees.
PM: 6 miles on random dirt-bike trails behind the condo, avg pace 7:34/mile. Holy wind!
|
Salomon S-Lab XT 6 Miles: 6.00 | Brooks Adrenaline GTS 16 Miles: 8.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| 10.55 miles easy, avg pace 6:44/mile.
|
Brooks Adrenaline GTS Miles: 10.55 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.25 | 3.00 | 2.00 | 1.75 | 20.00 |
| LONG RUN: 3-2-1-0.5-0.25 BREAKDOWN
I met Ben at the 21st Street Pond at 5:45 a.m. and we headed out West for a long run. We did the Ben Van Beekum Special, which is 3 miles, 2 miles, 1 mile, half mile, and quarter mile pickups with equal distance rest in between. It's a fun workout that isn't too difficult, but breaks the run up and makes it go by fast.
Splits: 3 miles (5:24 5:24 5:20) 2 miles (5:09 4:57) 1 mile (4:46) 0.5 mile (2:18) 0.25 (1:02)
|
Brooks Adrenaline GTS 16 Miles: 20.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on moderate progression with Ken and Ben, avg pace 6:21/mile. Ken and I worked the hills at sub-6:00 today, so pretty good effort this morning.
|
Brooks Adrenaline GTS Miles: 15.00 |
|
|
| 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 a Tuesday Trailday with Bret and Jon, avg pace 8:29/mile.
|
Salomon S-Lab XT 6 Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 4.00 | 1.25 | 12.75 |
| PARKWAY TEMPO
We had a good turnout this morning for a tempo run. We met at the pond, warmed up four miles to the mouth of Ogden Canyon, and the we tempo-ed back to the pond. It's downhill, but we don't feel too bad about that when it's 25 degrees, dark, and at 5:30 a.m. We followed the tempo up with 4x400 and 2x200.
Tempo: 19:54 (4:57 -62 ft, 4:59 -42 ft, 4:59 -24 ft, 4:59 -2 ft)
4x400: 66, 71, 65, 67 (flat)
4x200: 30, 28 (flat)
|
Brooks Transcend 2 Miles: 1.75 | Asics DS Racer 10 Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| AM: 7.05 miles recovery with Denver, avg pace 7:47/mile.
PM: 5 miles on Weber River Trail, avg pace 6:55/mile. I tried the Altra Olympus 2.0 shoes I won and I'm not a fan...
|
Brooks Adrenaline GTS 16 Miles: 7.05 |
|
|
| 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 Matt and Denver, avg pace 7:35/mile.
|
Brooks Adrenaline GTS Miles: 8.00 |
|
|
| Race: |
SLC Winter Series 15k (9.321 Miles) 00:47:58, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.73 | 0.00 | 9.32 | 0.00 | 14.05 |
| SLC TRACK CLUB WINTER 15K
I met Ben and Matthew at the South Weber Park n Ride at 8:30, then quickly realized I had forgotten my racing flats...oops. Luckily, we were in my neighborhood already. So I grabbed those and we were off to Saltair. We warmed up two miles and changed shoes.
The race was quite competitive. Besides us three from Ogden we had Garek, Anthony, Nathan Peters, Sasha, and Benjamin. My plan today was to take the race out hard and honest. I wanted to be right on the edge, pace-wise. I had run more conservative starts the last two races and Garek outkicked me easily in both of those. So today I was determined to try to have a lead or at least try to run the kick out of him. I wasn't sure what to expect from Anthony. He's a solid runner and was an Olympic Trials qualifier, but I think he's still coming back from some recent injuries. But I figured that strategy would be best for racing him as well.
There was some wind coming from the East so headwind going out, but not terrible. Unfortunately, it turns out it was sort of a swirling wind, so it felt like it was windy the entire race. But we were off at the start. There was a pack of about 5 of us. I led most of the way to 1.5 miles. Anthony and Garek moved up a bit and I filed in behind them for the next mile, take a bit of shelter from the wind. Then around 2.5 miles I took the lead again and really tried to push it. They both sounded like they were working hard, so I tried to keep the pedal down. Anthony backed off a bit at 3 miles and Garek at 4 miles. As soon as I got some separation from Garek and I tried to push even a bit more to create a gap and hopefully give him a mental hurdle. At this point there was tons of dust/sand in the air blowing in our faces. I had sand in my teeth, eyes, ears, etc. It really sucked.
At the turnaround I was expecting tailwind, but as I mentioned it was more of a swirling wind and you felt it most of the race. I had about 10 second lead on Garek and 20 on Anthony. I pushed hard and refused to look back the rest of the way. Mile 7 was really windy for some reason and I slowed down quite a bit there. I was nervous I was losing stamina, but miles 8 & 9 were right back on pace again without any extra effort. It was just some strange wind tunnel I suppose.
With two miles to go I knew I could beat the course record of 48:04 if I just kept running the same pace and didn't let up. So I kept it going to the finish and crossed in 47:58 for the CR. Garek was 2nd and Anthony 3rd. Nathan Peters 4th and Ben 5th.
Splits: 5:09 5:06 5:03 5:03 5:00 5:09 5:14 5:04 5:04 and 5:00 pace last .32
5k Splits: 15:55 16:00 16:03
We cooled down on the salt flats behind the venue. It was a great day; the wind was your normal Saltair wind, but the temperature was easily the best I've ever experienced at an SLCTC Winter Series event.
|
Asics DS Racer 10 Miles: 9.32 | Brooks Adrenaline GTS 16 Miles: 4.73 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.15 | 0.00 | 0.00 | 0.00 | 20.15 |
| AM: 15 miles easy with four sets of hill sprints at the end with Ben, Denver, Moss, and Jon, avg pace 7:23/mile.
PM: 5.15 miles easy, avg pace 6:44/mile.
|
Brooks Adrenaline GTS Miles: 15.00 | Hoka One One Constant Miles: 5.15 |
|
| |
| 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 trails with Bret, Ben, Jason, and Denver, avg pace 8:12/mile.
|
Salomon S-Lab XT 6 Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.60 | 0.00 | 0.00 | 5.50 | 13.10 |
| 20x1 MIN ON/OFF 10x30 SECONDS ON/OFF
I met Ben and Matthew at Smiths for a workout. We warmed up just over two miles and started into the workout. I ran 20 one minute pickups with 1 minute jog rest followed by 10 30-second pickups with 30 second jog rest. I averaged 4:35/mile pace on the 1-min pickups and 4:21/mile pace on the 30-second pickups.
On the second rep, I had by far the closest encounter with almost getting hit by a car that I've ever had. Car ran stop sign and came within 2-feet of me. But I still hit pace on that rep :) I think it scared the driver as much or more than me.
|
Asics DS Racer 10 Miles: 13.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.85 | 0.00 | 0.00 | 0.00 | 14.85 |
| AM: 7.2 miles easy, avg pace 7:31/mile.
PM: 7.65 miles on the Centennial Trail w/ a Kingfisher loop on way back, avg pace 6:44/mile.
|
Hoka One One Constant Miles: 7.20 | ASICS DS Trainer 20 Miles: 7.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| LONG RUN
I met Ben at 2nd and Harrison. We dropped his car off and drove mine to Rainbow. Bret met us there and ran the first 3.5 miles with us before he headed home. Ben and I ran from Rainbow along the canal road to Weber High School. Then we ran up to the top of North Ogden and hit the Bonneville Shoreline Trail. It was pretty dry for awhile, but at the highest 2.5 miles at 5,800 feet elevation we hit some deep snow. We were post-holing for two miles in knee-deep snow. Needless to say that killed our overall average pace. We ran that to the divide and then back along Mountain Road to Ben's car, avg pace overall 8:24/mile. Pace for the 19 miles that weren't in knee-deep snow was 7:31/mile.
It was fantastic weather and a beautiful morning. Minus the snow for 2.5 miles it was a glorious, spring trail run.
|
Salomon S-Lab XT 6 Miles: 21.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I ran from my parents' house up the Burch Creek trail connecter to Beus Canyon, up Beus to BST, ran that to Taylor, down to Gibs, through Beus Pond, and back, avg pace 7:28/mile.
The trails, even the higher ones were pretty clear and runnable, with a few exceptions on some Northern-facing slopes.
|
Brooks Adrenaline GTS 16 Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| MODERATE MONDAY
I ran with Ken and Ben on our now normal Monday route on a moderate progression, avg pace 6:25/mile. Quickest we've run yet on the last three uphill miles.
|
Brooks Adrenaline GTS 16 Miles: 15.00 |
|
|
| 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 Ben (and Denver for first four) with hill sprints at the end, avg pace 7:40/mile.
|
Hoka One One Constant Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.70 | 0.00 | 0.00 | 8.95 | 15.65 |
| INTERVALS: 7x2,000 METERS
Ken, Ben, and I met at Smiths and warmed up three miles to the OHS track including 4x100 strides. We met Denver and Moss at the track. My plan was 7-8 reps of 2,000 meters at the same pace as I did 1,000 reps last month (4:58/mile).
Overall the workout went quite well. It got a bit miserable when it was rainy and windy, but the rain let up on the last few reps and it was nice. I took 3:00 rest, one of which was walking and two jogging.
Splits: 6:09, 6:09, 6:10, 6:12, 6:11, 6:12, 6:08 for a 6:10 avg or 4:56/mile.
I felt pretty controlled throughout the workout.
|
Brooks Pure Cadence 4 Blue Miles: 15.65 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 8 miles easy, avg pace 7:45/mile.
PM: 10 miles on Weber River/Centennial Trail with Denver and Ken, avg pace 7:06/mile.
|
Brooks Adrenaline GTS Miles: 8.00 | Hoka One One Constant Miles: 10.00 |
|
|
| 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 6 hill sprints at the end with Ben, avg pace 8:03/mile.
|
Brooks Adrenaline GTS 16 Miles: 10.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.60 | 2.50 | 3.00 | 0.00 | 23.10 |
| AM: 11.1 miles on the trails with Bret at a pretty moderate pace (for trails), avg pace 7:45/mile. I broke in a new pair of trail shoes for the first 4.5 miles and then switched into my Salomon's.
Lunchtime: I wanted to get a low-fuel, somewhat-fatigued-state workout in. So, all I ate after the morning run was a small egg/sausage burrito and a chocolate milk. Then I had a Honeystinger waffle right before the workout. I warmed up two miles and then attempted 2x4 mile fartleks alternating half miles at 5:00/5:30 pace. The first four went well, but I was pretty tired at the end of it. I took half mile jog rest and started the second set and after a mile I pulled the plug. I was pretty dang exhausted and didn't want to dig too deep of a hole. I actually tried one more time to start back up, but again just didn't have it. So I jogged the rest of the way. Total mileage was 12 miles, avg pace 6:13/mile.
Fartlek: 2:42/2:27 2:45/2:26 2:40/2:27 2:38/2:29 (I was fast on every split, probably part of the reason I couldn't finish the workout), rest, then 2:43/2:30 stopped, tried one more time 2:37, and called it for good.
|
Salomon S-Lab XT 6 Miles: 5.60 | ASICS DS Trainer 20 Miles: 12.00 | La Sportiva Bushido Miles: 4.50 |
|
|
| 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 with Ken, Denver, Matt, and Ben, avg pace 7:24/mile. The body had a hard time adjusting to daylight theft time!
|
Brooks Adrenaline GTS 16 Miles: 13.05 |
|
|
| 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 Ben and a few with Denver, followed by eight hill sprints, avg pace 7:52/mile.
|
Hoka One One Constant Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 5.00 | 0.00 | 14.10 |
| AM: 5-MILE TEMPO
The plan was to meet at the pond, warm up the typical four miles to the canyon and tempo down, but add on a mile around the pond. We wanted to hit same pace as our 4-mile tempo last month for an additional mile.
But I somehow slept thru my alarm (I don't remember it ever going off, but it was set correctly). I figured if I hurried I could still beat Ben and Ken to the canyon at the end of their warm up and do the tempo with them. Sure enough I got there and jogged a half mile before running into them. They agreed to continue warming up until I hit two miles. Then we were off.
I ran 4:59/mile pace last month, so that was my goal. But, I was struggling early on and on the middle I slowed a bit. I got back on pace the last mile, but overall I was a tad slower at 5:02/mile. But only three seconds per mile off and it was an extra mile, so we'll call it a draw. Aldo, the wooden bridges in miles 3 & 4 were frosted and slippery which slows you down a bit.
Splits were 5:00, 4:58, 5:04, 5:08, 4:57
PM: 4 miles easy after dinner = lots of nasty burps, avg pace 6:48/mile.
|
Brooks Pure Cadence 4 Blue Miles: 10.10 | Brooks Adrenaline GTS Miles: 4.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| AM: 7.5 miles easy with Denver from my house, avg pace 7:42/mile.
PM: 6.55 miles with Ken on Centennial Trail, avg pace 6:33/mile.
|
Hoka One One Constant Miles: 7.50 | ASICS DS Trainer 20 Miles: 6.55 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
| 6.55 miles easy, avg pace 7:01/mile.
|
Brooks Adrenaline GTS 16 Miles: 6.55 |
|
|
| Race: |
Sand Hollow Marathon (26.06 Miles) 02:36:05, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 26.05 | 0.00 | 0.00 | 29.05 |
| AM: SAND HOLLOW MARATHON
Ben, Ken, and I went down South this weekend to participate in the Sand Hollow Marathon in Hurricane, UT (just north of St. George). The plan was to get a practice marathon in, practice nutrition and fueling etc. I also wanted to test if my mucous problem was solved or not. The race has a very small town feel. There's about 150 runners and it's a loop course with a lot of hills, but it's extremely beautiful and really a fun course. For those looking for a change from the downhill screamers in Utah, this is a fun marathon.
Race started at 7:00. I woke up at 5:30 and ate half an engery bar and a Honeystinger Waffle. I was already well hydrated so I only drank about 4 ounces pre-race. We got there around 6:40 and used the restroom. No warm up.
The plan was to let our bodies naturally work the pace to 6:00/mile and then hold it there. Ben got a bit anxious and we got there by mile 3. After that we got in a groove right around 5:55/mile effort and held it all the way. It was way fun to run every step with both Ken and Ben. After the race lots of chocolate milk, Pepsi, Einstein bagels, and Domino's Pizza at the refreshment area at the finish!
Splits (when I tried to transfer to Garmin Connect it dumped my last month of data, so I don't have my splits, but these are from Ben's with the difference I know of in miles 18-21): 6:31 6:24 6:04 5:59 6:04 6:03 5:41 5:46 5:49 5:59 5:57 5:56 5:57 5:52 6:06 6:04 5:56 6:20 6:13 5:57 6:00 6:01 5:51 5:57 5:53 5:42 and 4:58 for last .06 (course was short).
PM: 3-mile shakeout, avg pace 7:59/mile.
|
Brooks Pure Cadence 4 Blue Miles: 29.05 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.80 | 0.00 | 0.00 | 0.00 | 16.80 |
| AM: 12.1 recovery-paced miles with Ben, Denver, Ken, Jon, and Matt, avg pace 7:38/mile. We ran from Smiths through the Terrace, down into Uintah, up the BST trail and back along Combe/Old Post.
PM: 4.7 miles easy, avg pace 7:05/mile. We took the girls to the city Easter Egg Hunt and I ran home from there once they were done (with a few miles tacked on).
|
Brooks Adrenaline GTS 16 Miles: 12.10 | Hoka One One Constant Miles: 4.70 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.85 | 0.00 | 0.00 | 0.00 | 15.85 |
| Am: 11.85 miles on a Tuesday Trailday with Ben, and Ken and Denver both for a couple miles, avg pace 9:03/mile. It was pouring rain and it must've scared all the trail runners into staying in bed. I think that's the first time I've run the most popular section of BST in the city and not seen anyone else, even in snow!
PM: 4 miles easy on treadmill while Amy was running outside, avg pace 7:00/mile.
|
Salomon S-Lab XT 6 Miles: 11.85 | ASICS DS Trainer 20 Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| AM: 8 miles early and easy, avg pace 7:25/mile.
PM: 4.1 miles on the Weber River Trail with Ken, avg pace 6:51/mile. Then another two miles that included 8x8-second hill sprints. Big Workout tomorrow.
|
Brooks Adrenaline GTS Miles: 8.00 | Hoka One One Constant Miles: 6.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 7.45 | 0.00 | 0.00 | 13.70 |
| LONG INTERVALS: 3K REPS
I met Ken and Ben on 36th Street and we parked at Ken's office. We warmed up 4k uphill and then started our workout. My plan was 6x3k in the 9:36-9:40 range with 1k active recovery at 6:25/mile pace. We ran a route that we hoped would give us some similar terrain to Ogden Marathon. The first rep was soft rolling hills at over 5,000 feet, second rep was slight downhill but mostly flat, third rep was downhill, as were 4-5 reps, the last rep is the last 3k of the actual marathon course.
We got started and I felt pretty sluggish. I thought my legs were maybe still heavy from last weekend. On the second rep I had a huge mucus buildup in my throat. I was hacking and coughing and dry heaving all throughout this rep and the third rep. I also started feeling very nauseous. I was running way slower than planned too. In the 4th rep I stopped and threw up. I then finished that rep and threw up again at the end of it. So, I quit the workout and took a shortcut down 20th Street to meet the guys at the finish. It was a frustrating morning. It's hard to say if I'm sick or if it's just my mucus problem. The thing is I haven't had mucus problems since November, and specifically ran the marathon Saturday to test it out and whether it was getting better. Saturday went great and now today I'm left with questions again. What triggered the huge buildup of mucus and why so early in the run? It's never happened that early. I've never thrown up because of it until mile 17 of a run/race. But with the sluggishness, it could also be that I'm sick. I really don't know.
Splits: 9:47/3:45 9:58/3:56 10:03/3:54 10:25/stopped
|
Asics DS Racer 10 Miles: 13.70 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| 3.3 miles easy, avg pace 7:20/mile. I woke up feeling ok, so I figured I'd try a run this afternoon. I got out just over 1.5 miles and felt really low on energy still, so I turned back. Hopefully I can get some energy again by next week.
|
Brooks Adrenaline GTS Miles: 3.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.65 | 0.00 | 0.00 | 0.00 | 12.65 |
| 12.65 miles at easy pace, but it wasn't easy, from Mantua to the Firebreak Road along the Perry Bench and then up Perry Canyon on the Grizzly Trail, avg pace 9:11/mile. I ran with Ken, Ben, and Jason. We gained 2,600+ feet on the run and hit snow and lost the trail at about 6,000 feet. So we bush-whacked and hiked up to 6,500 feet and then turned back. Ben tooks some awesome photos with his GoPro:
|
Salomon S-Lab XT 6 Miles: 12.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. I had a rough evening last night with this stomach bug, so taking today off of both running and work to rest up and get better.
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| AM: 10.1 miles with Ben and Matt in Central and Downtown Ogden, avg pace 7:37/mile. I'm feeling better and energy levels are returning. I should be back to full health and ready to kill the race by Saturday!
PM: 4 miles easy with Ken and......Dave!, avg pace 7:01/mile.
|
Brooks Adrenaline GTS 16 Miles: 10.10 | ASICS DS Trainer 20 Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.55 | 2.00 | 2.00 | 0.00 | 10.55 |
| LIGHT, PROGRESSIVE TEMPO
I met Ken, Ben, Dave, Denver, and Matt at the pond. We warmed up just over four miles up to Ogden Canyon. Dave ran home from there, the rest of us tempo-ed back to the pond.
I wanted to ease into it, test my energy levels. So I ran the first two miles with Ken and Ben. Then I picked up the last two miles to just faster than goal pace for Saturday. Overall, a good tune-up.
Splits: 5:31, 5:26, 5:03, 5:00
|
Brooks Adrenaline GTS Miles: 2.40 | Asics DS Racer 10 Miles: 8.15 |
|
|
| 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 Centennial Trail in Riverdale with Ben, Jason, Denver, and Ken, avg pace 7:22/mile.
|
Hoka One One Constant Miles: 10.00 |
|
|
| 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, avg pace 8:36/mile. We ran from Mt Ogden Park along Gib's trail to 29th, then up Taylor's Canyon until 3 miles and then ran back (over 1k elevation). Racing the half tomorrow, and I'm feeling good and ready to put down a good time.
|
Salomon S-Lab XT 6 Miles: 6.00 |
|
|
| Race: |
Striders WRC Half Marathon (13.109 Miles) 01:06:50, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.64 | 0.00 | 13.11 | 0.00 | 16.75 |
| STRIDER'S WRC HALF MARATHON
I had a great time at the race this morning. My first goal was to win the race. I didn't really want to set a time goal, as I usually run poorly when I do that. But I figured anything under 1:07.30 would be really good for this course. My PR on this course is 1:07.53 back in 2013, and I had a really good racing year in 2013.
I met Denver, Ken, and Matt at Rainbow Gardens and carpooled up with those guys. We met Ben up there and also ran into Moss. The pre-race logistics were kind of a mess. We arrived to the start line at 7:00 with a 7:30 start time. The lines for the restroom were already ridiculously long too. So time for a warmup and potty run was quite limited. They sent all the buses up at the same time and then only unloaded one at a time, so we wasted valuable time sitting on the bus to unload, which was very frustrating to me.
So, I only managed 1.5 miles of warmup. It was cold at the start, about 28F. I wore singlet, half tights, gloves, arm sleeves, and an ear warmer. The compeition upfront was Anthony Costales, Ken, Ben, and me. They started the race on time.
Anthony and I ran side by side for the first half mile or so. Then he picked it up to a pace that I wasn't interested in running quite yet. Every time I've started this race off quickly, I've really blown up. So, I stuck with my plan for a bit more conservative start. So he had about 7-8 seconds on me by mile 3. Miles 1 & 3 are good downhill, while 2 is rolling with no net drop. I clocked 5:02, 5:10, 5:02.
The sun was starting to hit us, which was quite welcomed. Now I was feeling warmed up and ready to start rolling. I was making some ground on Anthony and thought I could catch him by mile 5. Turns out I was making up more ground than I realized and passed him in mile 4. I threw in a faster half mile on the pass to try and discourage him from latching on. It didn't seem like I got much of a gap at first, but by mile 5 I couldn't hear footsteps or see his long shadow anymore. Miles 4-5 were 4:52, 4:57.
Now I just wanted to get in groove and rhythm. I did just that. The course here is still downhill, but it's not as steep and it's really just a nice, barely noticeable downhill grade. This continues until mile 8.5. There you turn onto a parkway, which is a rhythm killer. It's constantly going up and down. From 8.5 to the end it's rolling hills with no net drop. My sister passed me in her car at mile 8 and said I had a "huge lead", which was a surprise to me. Miles 6-9 were 5:00, 5:00, 5:01, 5:01.
All right, 9 down and the 4 toughest miles to go. I tried to keep the effort high, even though you can no longer get into a good rhythm. I stayed pretty strong until the end. Mile 13 I was pretty tired, but I had been doing the math and was certain I could get under 1:07, which is really an excellent time on this course (the course record was Paul's 1:07.2x in 2011). I finished up and was quite exhausted and thrilled. Miles 10-13 were 5:05, 5:16, 5:07, 5:14, and 4:55 pace for the leftover change.
Short cooldown after with Ken, Anthony, and Matt.
|
Brooks Adrenaline GTS Miles: 1.60 | Asics DS Racer 10 Miles: 15.15 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 15 miles easy with Ken, Denver, Ben, Matt, Jason, and Dave, avg pace 7:18/mile on a hilly route. Happy Birthday shout out to Denver!
PM: 5 miles on the treadmill watching the kids, while Amy ran outside, avg pace 7:00/mile.
|
Brooks Adrenaline GTS 16 Miles: 15.00 | Hoka One One Constant Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 13 miles easy with Ben and Dave for the first five miles, avg pace 7:20/mile.
PM: 5.5 miles with Ken, avg pace 6:40/mile.
|
Brooks Transcend 2 Miles: 5.50 | ASICS DS Trainer 20 Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 13.6 miles with Ken, Ben, Moss, Jason, and Matt on the parkway to West Haven, looping back to the pond thru Central Ogden, avg pace 7:05/mile.
|
Brooks Adrenaline GTS 16 Miles: 13.60 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.65 | 0.00 | 0.00 | 0.00 | 16.65 |
| AM: 10.4 miles easy with Bryant in South Weber, avg pace 6:47/mile. This is the first day this week that I felt my legs had some spring back in them after Saturday's race.
PM: 6.25 miles easy with Ben and Ken in Ogden, including 8x8 second hill sprints.
|
Brooks Pure Cadence 4 Blue Miles: 6.25 | Hoka One One Constant Miles: 10.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| 8.35 miles easy on the trails on a beautiful morning with Ken and Jason (Dave joined us for first two as well), avg pace 8:06/mile. We have a long tempo on the sched tomorrow, looking forward to putting the capstone on this high-mileage week. |
Salomon S-Lab XT 6 Miles: 8.35 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 16.00 | 0.00 | 0.00 | 23.50 |
| 16 MILE TEMPO AT GOAL MP+15 SECONDS
I met Ken at his house and we drove up to meet Ben in the Valley at Mile 14 on the marathon course. We dropped Ken's truck off and drove Ben's car up to the start. From there we warmed up to Causey Dam and back (4 miles). Then we started a 16-mile tempo at the marathon start line.
I was hoping to hit roughly 5:30-5:35/mile. I figured 5:25-5:30 on the downhill miles, 5:30-35 on the rolling miles, and 5:35-5:40 on the uphill miles. I felt incredible for the first 8 miles. I had to consciously dial it back here. But once I hit the rollers at Mile 9 I was starting to work. It's a good thing today wasn't the actual day, because I had my mucous buildup at mile 15 and had I gone past 16 miles I likely would've thrown up around mile 18-19. So, that's frustrating. I really don't know what to do about it. I've tried so many things and thought I had a solution. Anyway, overall average for the tempo was 5:31/mile.
|
ASICS DS Trainer 20 Miles: 23.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.30 | 0.00 | 0.00 | 0.00 | 21.30 |
| AM: 15 miles on our usual Monday route from Smiths with Ken, avg pace 6:57/mile. Ben blew a tire on his way to meet us, so we missed him. Denver and Matt ran same route as us but at slower pace. Spring is finally here, and it is most welcome to stay as long as it likes!
PM: 6.3 miles with 3 on the treadmill and another 3.3 outside after Amy finished her run, avg pace 6:54/mile.
|
Brooks Adrenaline GTS 16 Miles: 15.00 | Altra Provision 2 Miles: 6.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles easy with Ben and Jason down into Uintah and up to the Terrace on the toll road, avg pace 7:04/mile. I am attempting to train my body to handle fluid and calories for the marathon. So a lot of my runs in the next few weeks I am logging those details for my own record. 16 ounces of water total, started at mile 3 and drank every two miles. I mixed two Honeystinger gels into the water, so I also consumed 200 calories and 48 grams of carbs. I didn't notice any adverse effects until I had a few acidic belches in mile 13 and a small mucus buildup during that mile too, but it was easy to clear. |
Hoka One One Constant Miles: 13.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 12.40 | 0.00 | 0.00 | 22.15 |
| AM: 5X4K INTERVALS WITH 1K MODERATE REST
I met Ken and Ben at 36th and Harrison. We warmed up 4k and then started our workout. The goal was 5x4k about 10 seconds faster per mile than goal marathon pace with 1k about 60 seconds slower per mile for rest. I wanted to be in the 5:10-5:15 range or 12:50-13:03 per rep. Splits: 13:04, 13:15, 12:54, 13:12, 13:29 for a 13:10.8 avg or 5:18/mile. Including the 4 1k rests I ran 24k or 15-is miles non-stop at 5:26/mile. So, not quite as fast as I had hoped but still solid. Nutrition: I packed the same 16 ounces with two gels mixed in. I drank about 13 ounces throughout, mostly on the rest sections. I got throw-up burps on the third rep, threw up a tiny bit in the 4th, and really struggled keeping it down on the last rep, but managed to finish before it all came up. Not encouraging, but I have quite awhile still to get a nutrition plan that works. I think acid reflux may be at play. Today wasn't caused by mucus like it normally is. Will try an antacid of some sort before next hard workout and/or long run.
PM: 3.5 mile shakeout in the rain, avg pace 6:49/mile. Upon further research, I think I may have exercise-induced acid reflux. I had never heard of it until today, but my symptoms seem to match it. It occurs usually in physically fit adults when they participate in long endurance efforts of 80+ minutes at a moderate to hard effort. Acid from the stomach enters the esophagus causing belches, burning feeling, and sometimes mucus. An journal article I found stated that acid reflux medicines such as Prevacid have been found to help in most cases, though some severe cases may require more drastic measures.
|
Brooks Transcend 2 Miles: 3.50 | ASICS DS Trainer 20 Miles: 18.65 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| AM: 9.55 miles easy in the South Weeby, avg pace 7:27/mile.
PM: 4.5 miles easy, avg pace 7:00/mile.
|
Brooks Adrenaline GTS Miles: 9.55 | Altra Provision 2 Miles: 4.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| 9.7 miles on the trails in a new inch of snow in the higher parts and traces of snow on the lower sections. I ran with Bret and Denver from 22nd Street to Beus Canyon and back, avg pace 8:47/mile.
|
Salomon S-Lab XT 6 Miles: 9.70 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.60 | 12.60 | 0.00 | 0.00 | 25.20 |
| STEADY STATE LONG RUN
The plan this morning was 24-27 miles with 20-24 of it at 6:00/mile or faster. I purchased some Generation Ucan to try for fueling on the run today. I woke up two hours before our run was scheduled and drank a Ucan with protein. Then 30 minutes before the run I drank another Ucan. I also made a gel out of another one to take halfway through the run.
I dropped water off around mile 10 at the Uintah trailhead for us and then met Ken and Ben at Kneader's in downtown Ogden. We ran from there along the parkway South to Riverdale and up thru Uintah to Highway 89. From there up Combe Road and then along our Wednesday workout route back thru Ogden to the Canyon and down the parkway to finish. Ken had set water out at mile 20, so we had water twice, spaced out ten miles apart.
Ben and Ken ran very well. They ran with me to mile 20 and then they cooled down to 23 miles. I kept the tempo up the whole way through the run and hit 25 miles at 5:59/mile avg. I took the Ucan gel I had made at mile 14 and it set pretty well in my stomach. I am pretty impressed with the product. My energy levels were really good throughout the run.
I finished off the week with 105 miles, which is the most I've ever run in a week. Things are looking pretty good for Ogden, as long as the whole acid reflux/mucus buildup doesn't rear it's ugly head.
|
Brooks Adrenaline GTS 16 Miles: 25.20 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| AM: 17 miles easy with Ken, avg pace 6:46/mile. Jon joined us for the first three miles or so. Denver and Matt met us but ran a bit easier. PM: 6 miles easy, avg pace 6:44/mile. |
Brooks Adrenaline GTS 16 Miles: 17.00 | Altra Provision 2 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles with Ken, Denver, and Matt, avg pace 7:18/mile. It was mostly on roads, back of the Terrace, back to Smiths, to Ken's house and then up 29th to trails up Waterfall Canyon to the BST and back to Smiths. |
Hoka One One Constant Miles: 13.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.35 | 13.00 | 0.00 | 0.00 | 23.35 |
| AM: 6-5-4-3-2-1 KILOMETER BREAKDOWN WITH 1K MODERATE REST
Same as last week...met Ken and Ben at 5. We warmed up 4k and then started the workout. I didn't really even set goal paces. Just anything under 5:20-5:25 for the whole workout was good enough. My stomach was upset and I had to stop a few times for bathrooms but other than that the energy was good and the pace solid. 6k - 19:33 or 5:14/mile 5k - 16:09 or 5:12/mile 4k - 13:09 or 5:17/mile 3k - 9:42 or 5:12/mile 2k - 6:30 or 5:14/mile 1k - 3:10 or 5:06/mile.
PM: 3.45 mile shakeout, avg pace 7:12/mile.
|
Brooks Transcend 2 Miles: 3.45 | Brooks Pure Cadence 4 Blue Miles: 19.90 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM: 8 miles easy, avg pace 7:12/mile.
PM: 4.75 miles. 1.55 miles to Hannah's soccer game and then another 3.2 miles in between hers and Evelyn's game, avg pace 6:43/mile.
|
Brooks Adrenaline GTS 16 Miles: 8.00 | Altra Provision 2 Miles: 4.75 |
|
|
| 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, avg pace 6:46/mile.
|
Brooks Adrenaline GTS Miles: 8.00 |
|
|
| Race: |
Southern Utah Half Marathon (13.109 Miles) 01:07:52, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.10 | 0.00 | 13.10 | 0.00 | 20.20 |
| SOUTHERN UTAH HALF MARATHON
Amy and I went down to St George to run the Southern Utah Half Marathon this weekend. I didn't really have any time goals in mind. This is by far the most mileage I've done in a week leading into a race and I had a pretty big workout on Wednesday, so I didn't really expect anything special.
The temperature was great, but the wind was coming pretty strong from the Southwest and which direction did our race head in? Southwest! Everyone talked about how it would be a headwind for 13.1 miles, but in reality it wasn't quite that bad, it was only like 12.5 miles of headwind ;)
The race started and there was a kid from Las Vegas that took to the lead immediately. I caught up to him and we ran side by side for 4.5 miles. The first 3 miles of the race are very downhill. Last year I bombed down those and it made the rest of the race pretty miserable. So this year I went conservative, about 40 seconds slower this year for those three miles.
Around 4.5 miles into the race the other guy dropped back a bit so I surged up a small hill to get a gap. From there the gap increased and I was able to run pretty strong to the end. The wind slowed things down a bit (it seemed strongest in miles 1-3 and 10-13), but the result was still pretty good and I am happy that I was able to run so well off of the high mileage and the big workouts. After the race, I waited to watch Amy finish and it was the highlight of the morning seeing her win! I was so proud of her, just awesome.
Huge shoutout to Steve Hooper and his team at St George Running Center for putting on another great race. If you guys haven't run this race yet, you're missing out!
Splits: 5:00 5:03 4:57 5:16 5:03 5:11 5:04 5:07 5:09 5:08 5:13 5:19 5:11 and 5:11 pace for the end.
|
Asics DS Racer 10 Miles: 15.20 | Brooks Adrenaline GTS 16 Miles: 5.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 15 miles easy with Ben, Ken, and Dave for five miles, avg pace 7:11/mile. Denver, Matt, and Manny met us too, but ran a bit easier. My legs have no soreness at all, but they sure were tired this morning!
PM: 5 miles easy, avg pace 6:44/mile. My legs felt substantially better than this morning.
|
Brooks Adrenaline GTS 16 Miles: 15.00 | Hoka One One Constant Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy with Ben and Jason, avg pace 7:24/mile. Dave joined us for first five miles, we dropped him at cars and headed into East Ogden. |
Altra Provision 2 Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 12.40 | 0.00 | 0.00 | 23.65 |
| AM: LONG INTERVAL REPS: 4X5K WITH 1K REST
I met Ben and Jason at Ken's office. Ken unfortunately had to bail with a sore Achilles. We warmed up 4k and then did our workout. Jason was just doing the first rep. I ran really well this morning, and felt strong at the end. I averaged about 9-10 seconds per mile faster today than I did two weeks ago on the 5x4k, so great progress.
Splits: 16:02, 16:05, 15:57, and 15:52 for a 5:09/mile avg. Including the 3 1k rests I did 23k at 5:17/mile.
PM: 5 miles easy on the treadmill, while the girls watched a show downstairs and while Amy was doing her workout outside, avg pace 7:18/mile.
|
Brooks Adrenaline GTS Miles: 5.00 | ASICS DS Trainer 20 Miles: 18.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.70 | 0.00 | 0.00 | 0.00 | 15.70 |
| AM: 8.4 miles easy in my neighborhood, avg pace 7:31/mile.
PM: 7.3 miles easy with Ken, Wolpert, Denver, and Dave from Denver's house in Ogden, avg pace 7:19/mile. I pushed Ken's son for about half of it in a jogging stroller.
|
Brooks Adrenaline GTS 16 Miles: 7.30 | Hoka One One Constant Miles: 8.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 8.7 miles exploring the East side of South Weber, avg pace 6:53/mile.
|
Altra Provision 2 Miles: 8.70 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 18.00 | 0.00 | 0.00 | 23.00 |
| 18-MILE TEMPO AT GOAL MP +15 (THOUGH I ENDED MORE LIKE +7-10)
I picked up Denver and Ken, we met Jason at Rainbow, and then met Ben and Matt at Windsurfer lot. We dropped the cars off there and Ben drove up to the marathon start. We warmed up three miles and then ran the first 18 miles of the Ogden Marathon course.
A few weeks ago we did the same thing, only for 16 miles. I ran 5:31 avg that day and felt pretty tired and spent at the end. Today, I tested my new fueling strategy. One UCAN with protein two hours before running, a double-dosed UCAN 45 minutes before, and one UCAN homemade gel at mile 12 of the tempo (15 overall). It worked quite well and I didn't have any stomach issues. We had water dropped in three locations and I stopped and took a quick sip at each for 10-20 seconds then set them back for Ben and Ken so they could easily find them.
Overall I averaged about 5:27/mile. So I was four seconds faster per mile than the 16-miler and I felt much, much stronger when I finished. I honestly feel I could've run 2:23-ish for the whole course today at the end of a 100-mile week. So, that bodes very well, especially once I get a taper in my legs.
|
ASICS DS Trainer 20 Miles: 23.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| 15.3 miles easy with Ben and Ken, avg pace 7:18/mile. Dave, Denver, and Matt ran a few of the early miles with us. As we ran throughout Ogden we saw all the damage from the wind storm, and there was a lot to see! |
Brooks Adrenaline GTS 16 Miles: 15.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.55 | 0.00 | 0.00 | 0.00 | 16.55 |
| AM: 11.35 miles easy with Ben, Jason, Dave, and a couple miles with Denver and Matt, avg pace 7:38/mile. We ran Combe loop, dropped Dave off and then did the WSU Discovery Trail Loop.
PM: 5.2 miles on the trails with Ken and Taylor, avg pace 7:26/mile.
|
Altra Provision 2 Miles: 11.35 | Brooks Adrenaline GTS 15 Miles: 5.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.10 | 14.00 | 0.00 | 0.00 | 18.10 |
| PROGRESSION RUN I met Ben and Jason at Kneader's downtown. They left their cars there and I drove up to 36th and Harrison. We warmed up three miles uphill to Skyline Drive and then Ben and I did 14 miles on a progression, while Jason did 10. Overall on the progression I worked out to a 5:39/mile avg, which is roughly 94-95% of marathon pace. Splits: 6:04, 5:56, 5:52, 5:52, 5:40, 5:48, 5:43, 5:36, 5:36, 5:33, 5:39, 5:24, 5:14, 5:07 |
Brooks Pure Cadence 4 Miles: 18.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
| AM: 9 miles easy, avg pace 7:25/mile.
PM: 4.65 miles to and in between soccer games for the girls 6:57/mile.
|
Brooks Adrenaline GTS 16 Miles: 4.65 | Hoka One One Constant Miles: 9.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles easy, avg pace 7:09/mile. |
Brooks Adrenaline GTS 15 Miles: 6.40 |
|
|
| Race: |
Provo City Half Marathon (13.109 Miles) 01:06:38, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.70 | 6.90 | 6.20 | 0.00 | 18.80 |
| PROVO CITY HALF MARATHON - LAST "BIG" WORKOUT BEFORE OGDEN - 20K FARTLEK ALTERNATING HMP & MP
I had a really fun time this morning running the PCHM! Run13 puts on such great and fun events. I know my kids love coming too with all the fun stuff for them to do at the finish line (bounce house/slides and face painting - all for free).
Taylor was kind enough to pick me up at Amy's Grandma's house where we stayed last night in Lindon (Thanks again Taylor). We showed up just in time for the last bus...perfect. We warmed up 2+ miles. We ran into Mike, Matt, and Bobby up there just doing a long run; good to see those guys! In the race we had Taylor, Travis Fuller (whom I hadn't met until today), Justin Park, Dave Taylor, and others.
My plan was to alternate every kilometer between 5:00-5:05 pace and 5:20-5:25 pace. But I forgot how easily you can roll on this downhill course and ended up going a bit faster than that. Taylor and I yo-yoed for the first 6-7 miles; hopefully I didn't annoy him too much :)
Splits: 3:17 2:59 3:17 3:06 3:21 3:01 3:13 3:02 3:16 3:02 3:17 3:02 3:17 3:05 3:17 3:05 3:17 3:04 3:13 3:03 3:14 or 4:54/mile pace for the half marathon-paced sections and 5:16/mile pace for the marathon-paced sections.
I felt really good and really strong! I'm as ready as I'll get for Ogden in two weeks. It's the final countdown!
|
Asics DS Racer 10 Miles: 13.10 |
|
| |
| 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 Ben and Dave, avg pace 7:14/mile. |
Brooks Adrenaline GTS 15 Miles: 12.00 |
|
|
| 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 easy with Ben, Jason, Dave, Denver, and Matt, avg pace 7:33/mile. |
Altra Provision 2 Miles: 10.60 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.31 | 11.19 | 0.00 | 0.00 | 15.50 |
| MARATHON-PACED BUILDER: 10K MP 1K REST 8K MP I met Ken, Jason, and Ben at Beus trailhead. They had already met at Kneader's and left a car. We warmed up 4 kilometers and then did our workout. The plan was 10k at goal pace, 1k moderate rest, and 8k at goal pace. I aimed for 5:25/mile, trying not to go faster, knowing that specificity is key at this point. I hit both the 10k and the 8k at 5:24/mile avg and ran the 1k moderate rest at 6:04/mile pace. |
Brooks Pure Cadence 4 Miles: 15.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| AM: 7.1 miles easy on a cold, windy morning in the South Weeb, avg pace 7:01/mile.
PM: 4.3 miles to and back from Evie's soccer game, avg pace 6:50/mile. The contrast in temperature from this morning to this afternoon was almost like going from winter to summer!
|
Brooks Transcend 2 Miles: 4.30 | Hoka One One Constant Miles: 7.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles out and back on the Ogden Parkway with Dave, Ben, and Taylor, avg pace 7:03/mile. |
Brooks Adrenaline GTS 15 Miles: 8.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in North Ogden with Ben, Ken, Bret, Bryant, and Jon, avg pace 6:34/mile with 2x2 miles at MP. |
ASICS DS Trainer 20 Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.30 | 1.75 | 0.00 | 0.00 | 10.05 |
| AM: 7.25 miles easy with Ken, Ben, Dave, and Brandon, avg pace 7:04/mile. Matt and Matthew also came but ran a slower pace. It's taper time this week; time to get these old, worked legs feeling fresh! PM: My cousin, Ben, coaches at West Point Jr High and asked if I would come speak to and run with his team. They were doing intervals and I hopped in a couple 400s and 800s at what was basically my Marathon pace or just a tad faster. 2.8 miles total. |
Brooks Adrenaline GTS 16 Miles: 2.80 | Brooks Adrenaline GTS 15 Miles: 7.25 |
|
| |
| 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 on the Parkway with Ben, Jason, Dave, and Wolpert, avg pace 6:46/mile with two miles at MP in 5:19 and 5:20. The 5:19 may have been faster, as the GPS messed up in the tunnel and for the 0.9 after the tunnel I ran that segment at 5:05/mile according to Strava, so maybe more like one mile HMP and one MP. |
Brooks Pure Cadence 4 Miles: 8.15 |
|
|
| 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 Ben, Brandon, and Ken, avg pace 6:56/mile. My legs are starting to feel fresh. Just a few more days... |
Hoka One One Constant Miles: 6.00 |
|
| |
| 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 with Ben and Jason, avg pace 7:02/mile. |
Altra Provision 2 Miles: 4.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| 2.3 miles easy, avg pace 6:42/mile. That concludes the training block! Tomorrow, like a young kid at Christmas, I wait to see if I've earned a great gift or coal! This has honestly been the most fun I've had building for a marathon. Ben and Ken have been with me through the whole thing. It's rare that I have company on my toughest and longest workouts, as no sane person would want to join in. But they've done it all with me this time. I've seen them and myself grow stronger, faster, and more confident. This block has included hard work, yes, but also smart work. It's our smartest buildup yet. I've enjoyed seeing my brother, Denver, almost every morning this buildup and throughout all the cold days of winter out there dedicated and determined. Running and training with the crew and me, has brought him a happiness that wasn't there just a year ago. I'm so proud of him! This block has felt like a team effort, and it has been. I appreciate the crew for being out there with me every morning while the world sleeps. I appreciate my wife, willingly taking a back seat with her training and taking on more than her share of watching our kids, so that I can train for this marathon. She has goals and aspirations too, but she's been incredibly selfless and supported me 100%. I appreciate my parents watching my kids several days, mornings, and even overnight so Amy and I could train. I appreciate those on this blog and others on Strava who have encouraged me, especially our Irish friend John for helping me tailor this training schedule to maximize my fitness. Whatever happens tomorrow, whatever I am able to accomplish may appear as an individual achievement, but the truth is, it's been a team effort, and I will do my best the make the team proud tomorrow morning! |
Brooks Adrenaline GTS 15 Miles: 2.30 |
|
| |
| Race: |
Ogden Marathon (26.219 Miles) 02:25:52, 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 |
| OGDEN MARATHON
Well another Ogden Marathon in the books, and another cold, rainy, and this time windy day. This marathon has had the worst weather lately. We're due a gorgeous day next year!
I have to start with a little background on me and the Ogden Marathon. I've lined up for this race three times prior to today. All three times I had aspirations of placing top 3 and finishing in the mid 2:20s to 2:30 range. In 2011 I threw up at mile 14 and again at mile 18, cramped severly in the canyon, and dropped at mile 24. In 2013 in poured rain and I ran just terribly. I had no physical excuses, I just didn't have it that day. Last year, I threw up again at mile 16 and again at 18 and 21-22 and ended up in the medical tent. This race has OWNED me. Which is a tough pill to swallow when it's your hometown race.
This year, I was determined to beat this course. Not only was I going to beat my nemesis (Ogden Marathon), but whether I won the race or not I was going to beat its record. If I wasn't going to win, whoever beat me was going to have to beat that record, because I was going to beat that record. It would be the perfect revenge against the course that has destroyed me every time I challenged it. This race was always more about me versus the course than it was me versus the field of runners.
PRE-RACE
The crew all met up pre-race at the buses: Ken, Ben, Denver, Matt, Bryant, Wolpert, and me. We also saw Mike, Bobby and their crew from Utah county there. The weather downtown before loading the bus was excellent. No rain, no noticeable wind, it was really quite calm. Spirits were high and excitement was in the air. Once we got up to the start, there's a 90-minute wait for the race to start. A light sprinkle started, which wasn't a shock as the forecast called for 30% chance of light rain. I had prepared for this with a tarp for us to sit/lay on and a mylar blanket to cover us. The rain steadily increased and wind from the West picked up. The weather was getting quite ominous. Staying warm was getting harder. The pickup truck for the bag drop let people sit inside for awhile and Ben, Ken, and me actually set the tarp underneath the large pickup truck and used it as shelter. 45 minutes before the race I drank my Ucan I had brought up with me and then took one more trip to the restroom. By now it was raining a lot and the wind was 5-10 MPH headwind. I couldn't believe it; it was deja-vu of the last two times I've run this race. How does it rain every year?
RACE
The race started and Bryant barely made it to the front in time. I was worried, but he got there just in the nick of time. The field was quite stacked: Anthony and Bryant with their PRs in the 2-teens, me, Ben and Ken in the best marathon shape of their lives, and Montana man, Collin Fehr, who we learned after such research ran a 1:05 half against Brett Hales last year at American Fork Half Marathon. The wind was strong enough that I suggested we take turns leading and drafting. I took mile one and then we were gonna switch each mile. The splits on course were all over the place, so I'll just post Strava splits at the end (splits don't mean much in this terrible weather anyway). I have to believe the markers were off because they'd been blown down or away and probably just set up sporadically where people found them. Bryant led mile two and Anthony mile three. Montana man introduced himself to the rest of us, "Howdy boys, I'm from Montana. The name's Collin". I knew I liked this guy immediately! So, the stage was set a pack of four runners up front in the lead.
Mile three, Anthony took his turn leading. Mile four I wasn't sure if Montana man was interested in our working together as he was just off to the side a bit, so I went to lead again. But Anthony stayed on my side instead of tucking behind and then took the lead again. Anthony ran a courageous race! He basically led in the headwind from here to mile 9. He got a small gap at times, but then we would catch back up. The conditions weren't very conducive for getting gaps. I was happy to draft behind Bryant and Montana Man as we yo-yoed back and forth behind Anthony. Around Pineview we had a heavy crosswind and were anxious for the canyon, hoping for shelter from the wind, but ironically these miles from 9-13 were some of the calmest of the race, weather-wise.
On the rollers in this section, I got the slightest of leads on a hill. Anthony worked up beside me, but I could hear his breathing and he was laboring. I internally checked how I felt and my breathing was fine; I felt good. I then glanced over my shoulder at Bryant and he looked smooth, but also seemed to be breathing harder than me. Finally, how was Montana doing? He was 2-3 feet back and looked to be laboring. I concluded I was feeling the best at this point, and the first thought of hey I can win this thing crossed my mind. But I reminded myself that there was a LONG ways to go. Part of me wanted to move a bit here and test my theory, but prudence won over and stuck to my plan. My plan for the first half was a three-step plan: patience, patience, and patience.
We approached the halfway point and crossed in 1:11:27. Bryant was with me, Montana was a second back, and I'm not sure if Anthony was there or not. He had to be at least within seconds, but I really don't know for sure. I do know that he and Montana were not within sound anymore over the next mile. Just after the half, our friend and crew member Jon, was there cheering. We approached the hill at 14 and this massive gust of wind pounded us. I looked back at Bryant who was now a step or two back and said, "Are you freaking kidding me? Come on!" He shook his head and we were both in disbelief of the weather. Nothing close to this was ever in the forecast.
On the hill I gapped Bryant without trying to, I feel it was more him slowing down than me speeding up. I pulled out my UCan gel here and nursed it over the next mile. Which turned out to be perfect timing, because after mile 15 mother nature reared her ugly head! Gusts of wind picked up and pelted me with rain. Little raindrops traveling at 40-50 MPH hitting your bare skin feels like needles! It hurt badly. I thought it was hail, but it was just rain traveling very quickly with ferocious velocity. It was here that I knew the course record wasn't going down. Nobody could run that fast into this wind! My nemesis saw that I had a slight lead and was feeling good and it was not going to let me off that easily. Miles 16-19 were the hardest miles I've probably ever run in my life. There was a 20-25 minute stretch where it honestly felt like running into a Hurricane! Speaking with several people after the race, this time window hit everyone at the same time regardless of where you were on the course. Slower half marathoners, like my father said it was worst in the canyon. Guys running in the 3-hour range said it was the worst right after the half. People running 4 hours said it was terrible on the East side of Pineview. For me it was miles 16-19, just before the canyon and including the first mile of the canyon (the fastest mile of the race in normal conditions).
It got so bad, that I honestly thought they may cancel the race; get everyone to shelter. And although it would've robbed me of a chance for victory, I totally would've understood the decision. I came through the aid station at mile 17 and it was complete carnage! Cups everywhere, flying in the wind. Tables knocked over. Canopies pinned up against rocks from the wind. Volunteers taking shelter in their cars. One stuck their head out and asked if I needed anything. I replied no and they rolled their window back up. I forgot to mention, but at 15 aid station I wanted water to wash the Ucan down. As the volunteer handed me the water I tried to grab it, but my fingers were so cold even with gloves, that I couldn't wrap my fingers around to clench it and it just fell straight to the ground. I also couldn't get my hands to push the split button on my watch, so I didn't take any splits again until 19.
At the spillway at the top of the canyon I saw my friend Tyler Call. He took some photos and it was a boost to see a familiar face after what were the worst miles ever. I turned at the spillway, glanced back expecting to see Bryant 20-30 seconds back, but saw no one. Ok, this is it! 8-mile aerobic builder and you will win the Ogden Marathon. The worst of the storm calmed a bit at mile 19 and the headwind slowed to 15-20 MPH, which normally would be something to complain about. But today, it was a RELIEF. I started the half marathoner weave. I thought I'd have a lead biker by this point, but no one ever led me. I was left alone to navigate the 4-wide half marathoners here and later on the parkway.
At mile 21 I saw Dave. He had run up the canyon to cheer. When he saw me in first place, he let out a shout and got really pumped up. This made me unexpectedly emotional. Dave more than anyone knows exactly the misery I went through last year, here at this very spot. He passed me last year right here while I was throwing up. It was the lowest of lows. And now here at the same place he saw me and it was the highest of highs, I was winning the Ogden Marathon. He pumped me up bigtime and got me moving. I left the canyon for the parkway and ran under the tunnel at Rainbow, which was flooded. No big deal, my feet were already socked. Emerging on the other side, it was like someone flipped a switch. The rain stopped, the headwind ceased. It was as if my nemesis, the Ogden Marathon course had given up. It had thrown every thing imaginable at me and I had persevered. It finally conceded a victory to me; the score now Ogden Marathon 3 Riley 1.
I was able to get my splits back in the 5:20s and finished strong. I turned the corner at Grant Ave which I had turned so many times before in our training. I looked for my family and saw my bro in law first and then the others. I swerved over to that side of the road, high-fiving everyone. I was so tired, but so happy too. I'd made it through atrocious weather and I'd won. I broke the tape and then was just tired. My body kind of shut down. Some volunteers helped me a bit, and wanted to take me to get warm. But, I told them I couldn't leave the area until my boys finished. I waited and waited and no one came. Finally, ten minutes later Montana Man came in. He said he thought Anthony had dropped and wasn't sure what happened to Bryant. 5-6 more minutes past and Harrison came in. Harrison is a great young man from Ogden who put some serious miles in this spring and ran very well. Right after that Ken came in. He was struggling; his body had shut down miles earlier. But he made it. Ben never came; we later learned he and Bryant dropped.
No one will ever understand that 20-minute stretch of hurricane conditions that didn't experience it. Yes, the rest of the time was bad too, but my word that 20 minutes... Whoever managed to finish this race today will never forget it as it was likley the toughest race they've ever endured. Hats off to all that ran and huge shoutout to the volunteers braving those conditions; true soldiers. And again huge thanks to my family and everyone else intrumental in helping me accomplish this; you know who you are!
Link to article in the Standard.
|
Brooks Pure Cadence 4 Miles: 26.20 |
|
| |
| 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 on the parkway, avg pace 7:19/mile. Ken, Denver, and I did Dave's warmup with him to the 21st Street Pond from Kneaders. Then we dropped Denver back off at the cars and ran up the parkway to meet Ben, who was finishing a terrific workout, and we cooled down with Ben. My legs felt surprisingly decent, the three days off sure seemed to help.
Beautiful morning out there!
|
Brooks Adrenaline GTS 15 Miles: 9.80 |
|
| |
| 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 in the Terrace with Ken, Jason, and Ben, avg pace 7:32/mile. My legs felt much worse today than yesterday. My left calf was pretty tight. The easy-paced runs will continue for awhile.
|
Brooks Adrenaline GTS 16 Miles: 10.05 |
|
|
| 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 from Dave's house down Birdsong, crossing over Canyon Rd, up to the Canal and back with Dave, Ben, and Taylor, avg pace 7:05/mile. I massaged and rolled my left calf quite a bit last night and it definitely paid dividends, as my legs felt pretty good today.
I also went on the podcast, The Banyan Collective, this morning to discuss the Ogden Marathon. I'll post a link once they get it up, for anyone that's interested.
|
Salomon S-Lab XT 6 Miles: 10.15 |
|
|
| 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 starting at Wheeler Canyon -> Ard & Nord -> Ice Box -> Maples -> Green Pond -> Ard & Nord, avg pace 7:54/mile with 2,025 feet elevation gain. I ran with Bret and it was incredibly green and beautiful up there this morning.
Check out the Mr. Goodyear's Neighborhood podcast here where I go to discuss the Ogden Marathon with Jon, Brandon, and Todd
|
Salomon S-Lab XT 6 Miles: 13.05 |
|
|
| 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 up to Lewis Peak and back from the divide with Ken, Dave, Jason, Wolpert, Bret, and Corbin, avg pace 8:04/mile with 2,800 feet of elevation gain.
|
La Sportiva Bushido Miles: 10.40 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2 miles easy with Matt and Ben, avg pace 7:36/mile. We ran up 42nd, hit Gibs, cut thru golf course, down to Rainbow, parkway to Monroe, thru Enchanted roundabout, and back on Harrison. |
Hoka One One Constant Miles: 11.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy from Beus trailhead down to Kneaders via roads, avg pace 6:56/mile. Ben had a last, long workout and needed me to help him arrange cars. I ended up running first five miles or so with Denver and Matt and then Ken met us and I ran with him the rest of the way. |
ASICS DS Trainer 20 Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.45 | 0.00 | 0.00 | 0.00 | 15.45 |
| AM: 9.45 miles easy in South Weber, avg pace 6:51/mile.
PM: 6 miles on the lower trails with Dave, Ken, and Taylor, avg pace 7:45/mile.
|
Altra Provision 2 Miles: 6.00 | Brooks Adrenaline GTS 15 Miles: 9.45 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.05 | 5.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles on a round-trip run from Rainbow Trailhead, up Indian Trail, down to Ogden Canyon, and back, avg pace 8:35/mile with 3,450 feet of elevation gain. I was sweating like crazy for some reason! |
Salomon S-Lab XT 6 Miles: 10.05 |
|
|
| 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 along the BST, up Malan's Peak, down into the basin, and back, avg pace 9:02/mile with 3,200 feet of elevation gain. I had just over 8,000 feet for the week before today and figured that I may as well go for 10k+
|
Salomon S-Lab XT 6 Miles: 10.20 |
|
|
| 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 with Ken, Denver, Jared, Dave, Matt, and Jason, avg pace 7:04/mile. The sunrise was a brilliant, bright orange. The weather was easily the hottest morning of the year so far. |
Brooks Adrenaline GTS 15 Miles: 12.20 |
|
|
| 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 trails with Ken, Moss, and Brandon avg pace 7:58/mile. |
Salomon S-Lab XT 6 Miles: 11.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| POND TEMPO I met Ken, Ben, Jason, and Jared at the 21st Street Pond. We warmed up to the canyon and then I tempo-ed four miles back to the pond. It was my quickest tempo on that particular route. Splits: 5:01 4:55 4:51 4:57 It was an eventful morning. When we showed up to the parking lot, there was a drugged out guy in his mid-30s acting crazy shining a flashlight at us and then we realized he was also waving a knife around. He pointed at Ken and then raised the knife to his own neck, while Ken was still safely in his car. Ken called 911. The guy wandered off up the Parkway without ever saying a word to us or responding to us. Five minutes later he was face down on the concrete, handcuffed and surrounded by 4-5 cops. Then later on the warm-up we had to run through some sprinklers and Jason, trying to avoid getting wet tried to cut in front of me and go around the sprinklers, but ran into me, caught my trail leg and I hip-planted hard on the Parkway. My right hip hurts still; I think it's going to have a big bruise. |
Brooks Pure Cadence 4 Miles: 10.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| 9.05 miles easy from on home, avg pace 7:01/mile. |
Brooks Adrenaline GTS 16 Miles: 9.05 |
|
|
| 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 easy on the Riverdale Parkway with Dave, avg pace 6:47/mile.
Tomorrow, I am racing the Utah Valley Half. I'm hoping I have enough residual fitness from my Ogden Marathon training block to run a fast race. I haven't done much at all since then and mileage is low, but my only workout (this week's tempo) indicated that I did still have some fitness in these old legs. So, it should be fun tomorrow. It could still be pretty dang fast, but it could be a bit blah too. We'll see...
|
Hoka One One Constant Miles: 6.30 |
|
|
| Race: |
Utah Valley Half Marathon (13.109 Miles) 01:07:17, Place overall: 3 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 13.10 | 0.00 | 16.20 |
| UTAH VALLEY HALF MARATHON
As I mentioned yesterday I wasn't sure if today would turn out well or not. I had a good tempo run Wednesday, but other than that had zero workouts since mid-May and was three weeks back from Ogden Marathon. I also wasn't sure if I could run a good half marathon off of marathon-specific training that I'd had done. I think today I learned that I may need a bit more time to recover after marathons now that I'm getting older; the legs just didn't have their normal power.
I went out behind Hales in second place and I figured I would try to run under 1:06 to get the $250 time bonus. I thought if I blew up I'd still take second place anyway. But I had underestimated Travis's fitness and once I faded at the end he reeled me in and crushed me in the last mile! I was on pace for 1:05:50 at the halfway point, and thought I had a chance, since the first half has all the uphills. But I started slowing quickly at mile 8 or 9 and then just held on the best I could.
Splits: 4:55, 10:09 (two miles), 5:07, 4:59, 5:01, 5:04, 4:56, 5:15, 5:11, 5:14, 5:16, 5:20, and 44 seconds for last tenth.
|
Asics DS Racer 10 Miles: 13.10 | Brooks Adrenaline GTS 16 Miles: 3.10 |
|
| |
| 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 easy with Matt, Denver, Dave, Manny, and Brandon, avg pace 7:36/mile. |
Brooks Adrenaline GTS 15 Miles: 12.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| Ben Lomond Peak run with Ken and Jared, avg pace 8:56/mile with 3,600 feet of elevation gain.
Ken reaching the summit:
|
Salomon S-Lab XT 6 Miles: 15.80 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with Brandon on the trails, avg pace 7:39/mile. It was another ridiculously perfect morning in the high 50s.
|
Salomon S-Lab XT 6 Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 9 miles easy in my 'hood with 8x30 second pickups, total avg pace 7:12/mile.
PM: 6 miles easy on Centennial Trail with Taylor, avg pace 6:49/mile.
|
Hoka One One Constant Miles: 9.00 | Altra Provision 2 Miles: 6.00 |
|
|
| 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 up to Lewis Peak and back from the North Ogden Divide with Amy to celebrate our 10-year anniversary, avg pace 12:08/mile with 2,800 feet of elevation gain.
|
Salomon S-Lab XT 6 Miles: 10.40 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| I ran up Mt Ogden Peak this morning via Beus Canyon shooting for the Strava CR, avg pace 11:07/mile with 4,700 feet of elevation gain. The top half of the route is hard to navigate with scrub oak covering the trail; it's especially hard to come down without tripping/falling. I did go down once, but didn't get hurt. Then I nailed my big toe on a rock, but managed to catch my balance without going down. I do think I may lose that toenail though...
|
Salomon S-Lab XT 6 Miles: 12.10 |
|
|
| 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 Ken, Jason, Ben, and Denver, avg pace 7:17/mile. Most of the run was me telling Ben and Jason how much better LeBron is than Curry just to bust their chops (not to mention it's true). |
Brooks Adrenaline GTS 16 Miles: 15.00 |
|
| |
| 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 in the Terrace & South Ogden with Dave, Brandon, Ben, and Matt, avg 7:25/mile. |
Brooks Adrenaline GTS 15 Miles: 10.45 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.60 | 0.00 | 0.00 | 6.50 | 15.10 |
| FARTLEK: 20X60 SECONDS FAST/MODERATE & 20X30 SECONDS FAST/MODERATE I met Ken, Ben, and Jason at Ken's office and we warmed up 2.5 miles with two strides. Then Ken, Jason, and I started workout, while Ben went easy. Plan was one hour fartlek where you alternate one minute reps and the 30-second reps. I ran 11.25 miles in 60 minutes on an aided downhill course, which works out to 5:20/mile. I was 4:36/mile on the fast sections and 6:21/mile on the moderate sections. I was slowing and bonking there at the end, but managed to finish it off well enough. |
Brooks Pure Cadence 4 Miles: 15.10 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
| AM: 9.4 miles of slow recovery running, avg pace 7:27/mile.
PM: 4.25 miles in the heat, avg pace 7:01/mile.
|
Brooks Adrenaline GTS 16 Miles: 4.25 | Hoka One One Constant Miles: 9.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles easy on Centennial Trail in Riverdale/Uintah, avg pace 7:07/mile. I didn't get up to run this morning before our golf tournament, so I had to pay the price and run in the afternoon sun and with all those doughnuts, hamburgers, and nut rolls in my stomach from the tournament. Needless to say, it was not a comfortable run!
|
Brooks Transcend 2 Miles: 6.70 |
|
|
| Race: |
Pleasant View Founders Day 5K (3.107 Miles) 00:14:45, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.19 | 0.00 | 0.00 | 3.11 | 15.30 |
| PLEASANT VIEW 5K
I ran the Pleasant View 5k this morning. I met Ben at 5:15 at the church and we ran 10+ miles before the race. I wanted a bit more, but we didn't really have time. Amy met us at 7:00 and then we drove up to the start.
I got out pretty good and tried to run controlled for that first mile. Last year I went out in 4:44 and was hurting bigtime the third mile in 5:02. I was determined to finish strong this year, which meant a slower start. I hit 4:54 for the mile, which is dirt road with soft rollers. Mile two is bombing downhill and is really where you bank time. I ran that in 4:36. Mile three starts out with a 40-foot climb followed by a gradual down and short uphill. I ran that in 4:49 (so much better than last year's 5:02). Then the last tenth is very steep downhill and you can really finish fast. I ran 4:19/mile pace and finished race 3 seconds faster than last year in 14:45.
After the race Ben and I did 3x8 second hilll sprints with two minutes full recovery and then just over a mile cool down.
Last Year This Year
4:44 4:54
4:38 4:36
5:02 4:49
|
ASICS DS Trainer 20 Miles: 15.30 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| 17.4 miles easy with Ken, Dave, Ben, Matt, Bryant, and Brandon, avg pace 7:07/mile. |
Brooks Adrenaline GTS 15 Miles: 17.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles easy with Ben, Matt, and Dave in South Ogden, avg pace 7:27/mile. Ben and I did 4x8 seconds hill sprints on Glassman. |
Altra Provision 2 Miles: 13.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 8.00 | 0.00 | 14.00 |
| MILE REPEATS I met Ken and Ben at what has become our go to workout route starting from Ken's office and running to Kneaders. I ran 8xmile with 2:00 jogging rest at 7:00-7:30/mile pace. The route is mostly downhill with first and third reps having the most drop. The sixth rep was into the canyon headwind, which was strong and it's slight uphill there. I feel pretty good about this one. Splits: 4:30 4:49 4:39 4:49 4:59 5:12 4:53 4:56 |
Brooks Pure Cadence 4 Miles: 14.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| AM: 9.35 miles easy in the South Weeb with Ben and Jared, avg pace 7:27/mile. Weather was much cooler than yesterday, which was much welcomed!
PM: 6 miles easy on Kay's Creek Parkway, avg pace 6:50/mile.
|
Brooks Adrenaline GTS 16 Miles: 6.00 | Hoka One One Constant Miles: 9.35 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| 13.3 miles easy with Matt and Sariah, avg pace 7:13/mile. |
Brooks Adrenaline GTS 15 Miles: 13.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 3.90 | 17.40 |
| 6x3-MIN PICKUPS
I met Bryant, Jason, Jared, and Wolpert at Farmington Station for a long run with some 3-minute pickups during it. I ran 6 3-minute pickups at 4:40/mile avg with 2:30 rest. The remainder of the run was at a very easy pace on a beautiful morning with good company.
|
ASICS DS Trainer 20 Miles: 17.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.05 | 0.00 | 0.00 | 0.00 | 18.05 |
| AM: 12 miles easy with Jared in Roy & Clearfield along the Rail Trail and back along Main Street/1900 West, avg pace 7:10/mile.
PM: 6.05 miles from Fernwood Trailhead to Adam's Canyon Waterfall and back, avg pace 9:18/mile and 1,600 feet of elevation gain.
|
La Sportiva Bushido Miles: 6.05 | Altra Provision 2 Miles: 12.00 |
|
|
| 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, avg pace 7:55/mile. We were dragging from yesterday's festivities and the late night. |
Brooks Adrenaline GTS 15 Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.60 | 2.00 | 0.00 | 0.00 | 13.60 |
| I met Jason at Kneaders for a Parkway tempo run. I felt pretty crappy the entire warmup and we struggled to get under 8:00/mile pace. I started the tempo and was running 20 seconds slower per mile than normal, so I bagged it after two miles. Then I just ran around waiting for Ken and Ben to finish up their workout. I need to focus on getting some sleep these next few days.
|
Brooks Pure Cadence 4 Miles: 13.60 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 miles easy in South Weber, avg pace 7:02/mile. I got a good nine hours of sleep last night, so hopefully my body can get some energy back.
PM: 6 miles easy on Centennial Trail in Riverdale/Ogden with Ben, Taylor, and Jared, avg pace 7:19/mile.
|
Brooks Transcend 2 Miles: 6.00 | Hoka One One Constant Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| 6.9 miles easy with four strides at the park, avg pace 6:50/mile. I got another 9 hours of sleep, so hopefully I'll have full energy levels for tomorrow's half marathon.
|
Brooks Adrenaline GTS 15 Miles: 6.90 |
|
|
| Race: |
Bryce Canyon Half Marathon (13.109 Miles) 01:05:07, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.85 | 0.00 | 13.11 | 0.00 | 15.96 |
| BRYCE CANYON HALF MARATHON
Ben and I went down and ran the Bryce Half this weekend. The race is unbelievably beautiful and it's fun to get out to a part of the state we don't often see. We stayed in Panguitch and they bussed us to the start line, but we got there with 15 minutes to go. So, we found secret bathrooms, ran to the start line, dropped our bags, and then basically started without a proper warmup. I did get almost a mile in between all that, but would've preferred more and strides!
The race was quite stacked, you had Brett Hales (two-time defending champ), Kyle Perry (All-American at BYU a few years back), Ben, Jason Holt, Tyler Jermann (I found this out once I uploaded to Strava, but he's a pro runner based in Flagstaff), and then some other guys I don't know who went out FAST!
The race starts at 7,600 feet and is flat-ish for two miles and then mile three is bombing downhill, four through six are also quite steep, seven and eight are rolling but net down, and then most of the rest is more of a gentle downhill with another 15-foot rise in mile 11, but nothing too bad. So, tons of downhill (finishes at like 5,900 feet?), but at a really high elevation.
I planned on running the first two miles very conservative no matter what happened in front of me. I ran at Flagstaff a few times in college and understand how easily you can get into oxygen debt at that high of an elevation if you aren't careful and respect the altitude. The gun went off and at least 10-12 guys literally sprinted off the line! I was probably in 10th place a half mile in and I was already maybe 15-20 seconds back of the leaders. It was crazy. I have no idea what these guys were thinking! Ben and I stuck to our plan I ran 5:23 and 5:14 for the first two miles and he was a bit behind me.
By the end of mile two I was at least 40 seconds back of top three guys (unknown kid, Brett, and Kyle), 20 seconds back of 4th (another unknown guy), and maybe 5 seconds back of Jermann (again I only know this now from the Strava flyby feature, but at the time didn't know who he was). I started moving at mile three with the downhill, here I passed Jermann and started gaining on 4th too. The leaders continued to run insanely fast and by mile 4 were at least a minute up on me with Kyle out in front, Brett 10 seconds back with unknown, and then me likely 50-60 seconds behind those two. I was a bit shocked, as I didn't expect this competitive of a race. But I had a really good feeling most, if not all of those guys were coming back. No way were they all going to run 1:03-1:05. So, I kept working through miles 4-5 and passed the guy I didn't know around 5-6 miles in and was now in 3rd place. Splits for miles 3-6 were 4:30, 4:40, 4:45, 4:45.
I looked up after mile six and Brett had passed Kyle and Kyle was coming back quickly. But, Brett was also coming back. I got quite encouraged and kept pressing forward. I passed Kyle in mile 7 and at mile 8 I clocked Brett at a 20-25 second lead. So I had made up likely 20-30 seconds over the last few miles. This was encouraging. Miles 8-10 were 5:01 5:14 5:06.
At mile 10 I measured the gap again and it was 19 seconds. I may, just may be able to win this! But Brett held on very well. I expected to keep decreasing that gap, but at mile 11 it was only down to 17 seconds. I had only made up two seconds and at that rate I wasn't going to have enough real estate to catch him. I tried to move faster, but my legs were shot! My calves were screaming from the downhill pounding and blistering pace. At mile 12 the gap was 15 seconds, only gained another two seconds. I pushed hard the last mile, but Brett did too and he beat me in the end by 12 seconds. He ran 1:04:55 and I ran 1:05:07. Mile splits 11-13 were 5:01 5:11 5:02.
I was thrilled to see Ben finish 3rd with a very solid 1:07:07 (though he'll tell you he ran 1:07:03). The cool down was a joke. I could barely even shuffle. My quads were blown! My calves killed! But man oh man what a fun race. Technically a PR for me, but it's so much more downhill than TOU where I ran 1:05:16 in '13 that it feels dirty to count this.
|
Brooks Pure Cadence 4 Miles: 15.95 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.35 | 0.00 | 0.00 | 0.00 | 17.35 |
| AM: 11.5 miles of shuffling my feet and grimacing on the downhills with some serious soreness, avg pace 8:12/mile. Awesome, cool weather this morning and great company kept me going. PM: 5.85 miles easy with Ken on the trails, avg pace 8:25/mile. |
Salomon S-Lab XT 6 Miles: 5.85 | Brooks Adrenaline GTS 15 Miles: 11.50 |
|
|
| 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 with Dave, Jared, Matt, Ben, and Moss, avg pace 7:53/mile. |
Hoka One One Constant Miles: 12.15 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| 13.9 miles in Ogden & Mariott-Slaterville with Ben and Ken, avg pace 7:23/mile. My legs weren't nearly as sore, but they certainly lack life still! |
Altra Provision 2 Miles: 13.90 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.15 | 0.00 | 0.00 | 0.00 | 17.15 |
| 11.15 miles easy from the South Weber Park n Ride with Ben, Bryant, Sariah, and Denver, avg pace 7:24/mile.
PM: 6 miles easy along Centennial Trail with 5x8-second hill reps with Ken, avg pace 8:18/mile (about 7:10/mile if you take out the two minute rest between hill reps).
|
Brooks Transcend 2 Miles: 6.00 | Brooks Adrenaline GTS 15 Miles: 11.15 |
|
|
| 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 with Ken, Jason, Dave, and Matt, avg pace 7:33/mile. I was really dragging the first few miles; think the first mile was 9:00! |
Brooks Adrenaline GTS 16 Miles: 10.75 |
|
|
| Race: |
Draper Days 5k (3.107 Miles) 00:15:22, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.69 | 0.00 | 0.00 | 3.11 | 19.80 |
| AM: DRAPER DAYS 5K
I ran the Draper Days 5k this morning. I rode down with Ken, Ben, and Wolpert. I have felt pretty terrible all week long, and just since Thursday my lymph nodes have swollen up and I have had a substantial amount of fatigue. So, I wasn't sure how well this morning would go. Turns out the first two miles went about as I would expect, but I was simply out of oomph in that last mile and just really felt blah!
They changed the course since the last time I ran it in 2013, and I think I like the old course better. But the elevation profiles are pretty simlar. I finished first in 15:22, Ben was 2nd in 15:36, Ken 3rd in 15:46, Wolpert won the master's in 16:52. So our car left with the max amount of money we possibly could! It was fun to have the Ogden Crew sweep.
Splits: 4:53, 4:47, 5:04, and 5:02 pace for last tenth.
PM: 7 miles on the Parkway with Ken taking turns every half mile pushing Hannah and Everett in the double stroller, avg pace 6:45/mile. It's the first time this week (including this morning) that I actually felt decent; maybe I'm turning a corner and getting my legs and energy back.
|
Asics DS Racer 10 Miles: 3.11 | Brooks Adrenaline GTS 15 Miles: 9.69 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| 15.3 miles easy with Ken and Bryant for whole run and Dave, Matt, and Jared for the first six miles, avg pace 6:53/mile. It was one of the hotter mornings of the summer so far. PM: 3 miles on he treadmill before we headed to North Shore Aquatic Center for family night. |
Brooks Transcend 2 Miles: 3.00 | Brooks Adrenaline GTS 15 Miles: 15.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy with Dave, Ben, Jared, and Denver (for first few miles), avg pace 7:05/mile. It was another warm morning so we headed down into Uintah to loop up toll road; it's a bit cooler down there. |
Altra Provision 2 Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 8.70 | 0.00 | 21.70 |
| AM: 7x2,000 METER REPEATS
Another Wednesday and another workout. Same routine: met Ken, Ben, and Dave at Ken's office and warmed up to Skyline. I did 7 by 2k reps with 1k rest (at roughly 6:40/mile pace) on mostly downhill route. Splits: 6:24, 5:58, 6:17, 6:11, 6:06, 6:07, 6:12 for a 6:10.7 average or 4:58/mile. I was hoping for closer to 4:50 avg, but it was quite warm and I'm overweight. I gotta drop the 4-5 pounds I've gained since Ogden if I want to run any times worth writing about!
PM: 5 miles easy with 6x8 second hill sprints, avg pace 6:42/mile when you take out the hill sprints/rest.
|
Brooks Adrenaline GTS 16 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 16.70 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.55 | 0.00 | 0.00 | 0.00 | 14.55 |
| AM: 10.25 miles in South Weber with Jared, Bryant, and Jason, avg pace 7:17/mile. It was cooler here in the river valley at 72 degrees!
PM: 4.3 miles in 100 degrees, avg pace 6:50/mile.
|
Brooks Transcend 2 Miles: 4.30 | Hoka One One Constant Miles: 10.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles moderate with Ken up in Morgan Valley, avg pace 6:30/mile. It was ten degrees cooler up there, which helps. But that's still a long ways to run without water!
|
Brooks Adrenaline GTS 15 Miles: 20.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| 9.35 miles on a moderate progression on the South Weber-Uintah loop, avg pace 6:37/mile. I woke up this morning with a sore throat; hopefully I don't get too sick. I am racing Des News Half on Monday, so I have a couple days to try and cut this cold off at the pass! While my throat hurt this morning, it didn't seem to affect my energy levels. I felt pretty decent actually.
I got my goal of 95+ miles on the week, which is the most since late April/early May.
|
ASICS DS Trainer 20 Miles: 9.35 |
|
|
| Race: |
Deseret News Half Marathon (13.109 Miles) 01:05:53, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.90 | 0.00 | 13.10 | 0.00 | 23.00 |
| DES NEWS HALF MARATHON
I've been a little sick the last few days with a sore throat and some fatigue. I knew that Brett Hales was racing and also Ben. So, I figured I couldn't take first; even with full energy and my A+ game Brett would've beat me (he ran 1:04:17). So I started the race conservatively. I felt terrible in the early miles. So I eased up a bit and let Ben, who was 5 seconds back, catch up. I told him I'd help pace him to his sub-1:07 goal for as long as I could, but that likely I'd drop back or drop out at some point. So I paced him to about 9.5 or so. At that point he fell back a bit, but we were well ahead of 1:06:59 pace, so I figured he was good.
I was starting to feel a bit better, best I had in the race, so I pushed the last 5k and finished decently in 1:05:53, which is better than I could've imagined at mile 3 when I felt so terrible. Ben got his goal and PR in 1:06:47, so that was awesome. I don't have splits as my watch didn't charge properly last night, but the splits are basically same as Ben thru 9 miles and then 15-20 seconds faster per mile for last four.
PM: 5.1 miles on the Centennial trail after work, avg pace 7:08/mile.
|
Brooks Adrenaline GTS 16 Miles: 5.10 | Brooks Pure Cadence 4 Miles: 17.90 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12.05 miles easy with Ben, Jared, Dave, Wolpert, Matt, Henry, and Jake, avg pace 7:18/mile.
|
Hoka One One Constant Miles: 12.05 |
|
|
| 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 South Weber - Uintah loop, avg pace 6:57/mile.
|
Brooks Adrenaline GTS 15 Miles: 10.00 |
|
|
| 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 before heading to airport early a.m., avg pace 8:03/mile. |
ASICS DS Trainer 20 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles is New York City on the Highline Park (a 1.5 mile long park on top of what used to be a railway, elevated about 30 feet above the ground) and along the Hudson River, avg pace 6:45/mile with two miles around 5:15 pace. |
Brooks Adrenaline GTS 15 Miles: 9.00 |
|
|
| 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 in Central Park for 8 of it and back down to Mid-town and our hotel in Chelsea, avg pace 7:03/mile. |
Brooks Adrenaline GTS 15 Miles: 10.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.30 | 0.00 | 5.20 | 0.00 | 14.50 |
| 16.4-KILOMETER FARTLEK ALTERNATING 400s I usually do workouts on Wednesdays and never on Mondays. But, we've been walking around a lot and my legs have been really tired. But, yesterday was the least amount of time we'll spend on our feet all trip, so I decided this morning was my best shot at getting a workout in. The plan was 24k fartlek alternating 400s between sub-5:00 pace and 6:15 pace. But I had no energy and struggled the whole time. I only ended up with 16.4k. I hit 4:58 pace on the fast sections and 6:18 pace on the moderate sections. But the last 1-2k was really slow and off pace, so I called it. It was getting ugly fast. Quite a few factors may have contributed to the poor performance: I'm not completely over the cold I've had for the last 1.5 weeks, the weather was not ideal (72 degrees with 89% humidity), and my legs were exhausted from all the walking/standing you do when sightseeing in NYC. |
Brooks Pure Cadence 4 Miles: 14.50 |
|
|
| 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 slugging around Central Park, avg pace 8:29/mile. I was completely exhausted and my legs were toast. I stopped three times on this run to sit down. |
Brooks Adrenaline GTS 15 Miles: 8.55 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Early flight, tired legs, and zero enthusiasm equals no run for the day. It's been a really long time since I've just decided to be lazy and not run out of sheer lack of discipline, but it happened today. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.60 | 0.00 | 1.00 | 0.00 | 19.60 |
| AM: 15 miles easy with Jared on the Terrace loop in what was 57 degrees of heaven! Perfect weather. I did 7x8 second hill sprints at the end, avg pace 7:15/mile when taking out rest for Hill Sprints.
PM: 4.6 miles after dinner. 1.6 was with Hannah and Evie at a slow jog. Then I did three more miles on a progression ending with a 5:25 mile, overall pace 6:07/mile.
|
Brooks Transcend 2 Miles: 4.60 | Hoka One One Constant Miles: 15.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.85 | 0.00 | 0.00 | 0.00 | 10.85 |
| 10.85 miles on the trails easy with Dave and Jared, avg pace 8:07/mile. Another beautiful morning with cool-ish weather.
|
Salomon S-Lab XT 6 Miles: 10.85 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.20 | 5.00 | 0.00 | 0.00 | 22.20 |
| PROGRESSIVE LONG RUN
I originally had a race and a tougher workout later in the day scheduled today. But I've been really tired and I wasn't going to be able to run again later in the day since I needed to help my brother move. So instead I joined the rest of the crew for the long run down Monte Cristo to Huntsville.
I wanted to run on a progression as long as I could, up to 20 miles if I had it in the legs. I felt terrible the entire run, but I kept grinding and managed to squeeze a pretty good run out of it. Overall pace was 5:48/mile to include the cooldown (mind you this route drops 2,300 feet over the 22 miles. We also ran one mile up toward Causey and back down to simulate a hill at mile 10.
Splits: 628 609 555 553 546 543 543 544 542 552 532 528 539 538 538 536 528 528 518 504 then cool down miles 659 638 and 621 for last 0.2.
|
ASICS DS Trainer 20 Miles: 22.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.45 | 0.00 | 0.00 | 0.00 | 20.45 |
| A.M. 15.15 miles easy on the usual Monday route, avg pace 7:17/mile. It's getting pretty dark at 5:00 a.m. these days, which means it's almost headlamp season. P.M. 5.3 miles moderate with 8x8 second hill sprints, avg pace minus rest sections was 6:30/mile. |
Altra Provision 2 Miles: 5.30 | Brooks Adrenaline GTS 15 Miles: 15.15 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy with a huge crew, Ben, Ken, Dave, Brayden, Jake, Henry, and Addison, avg pace 6:58/mile on the Uintah-Toll-Terrace loop |
Hoka One One Constant Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.91 | 11.19 | 0.00 | 0.00 | 23.10 |
| AM: LONG INTERVAL REPS: 6X3K WITH 1K MODERATE PACED REST
I met Ken and Ben at Kneaders at 4:50 then Dave, Jared, and Henry at 5:00 at Ken's office. We hit the restrooms then started the warm-up. We warmed up 4k to Beus Trailhead. Then started the workout. It went really well. I was hoping for a 5:10/mile average and I ended up with 5:11/mile, so really close. Splits: 9:39 9:38 9:43 9:39 9:46 9:34 Avg of 9:39.8 or 5:11/mile. 2k shuffle at 8-9:00/mile pace cool down and then immediately drank a protein Ucan to start the recovery process. Good times this morning!
PM: 5 miles after work with Jared and Taylor from Harmon's in Roy, avg pace 7:13/mile.
|
Brooks Adrenaline GTS 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 18.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8.85 miles easy in South Weber with Matt, avg pace 8:06/mile. PM: 5.15 miles easy on Centennial Trail, avg pace 7:18/mile. I stepped on a small snake, which startled me a bit. But it was just a tiny fella and he's ok. No harm, no foul. |
Altra Provision 2 Miles: 5.15 | Asics GT 2000 3 Miles: 8.85 |
|
|
| 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 with Dave from the Hess, avg pace 7:11/mile. |
Adidas Supernova Sequence 8 Miles: 10.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 14.00 | 0.00 | 0.00 | 22.10 |
| 14-MILE QUICK PACE TEMPO (DOWNHILL TRAINING FOR STG)
I ran a 4-mile warmup, 14 miles at 5:15/mile, and 4-mile cool down for a total of 22.1 miles at 6:04/mile pace. We ran down Monte Cristo again and the weather was perfect. I felt substantially better than last week and the first ten miles felt easy.
|
Brooks Pure Cadence 4 Miles: 22.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.70 | 0.00 | 0.00 | 0.00 | 20.70 |
| AM: 15 miles easy on the normal Monday route from Smith's, avg pace 7:19/mile. I was pretty tired and just slugged it out. PM: 5.7 miles easy with 8x8 second hill sprints, avg pace 7:08/mile excluding sprint rests. |
Altra Provision 2 Miles: 5.70 | Adidas Supernova Sequence 8 Miles: 15.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles slugging around Ogden with Jared, Dave, Matt, Ben, and Ken, avg pace 7:39/mile. So tired! |
Asics GT 2000 3 Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.32 | 12.43 | 0.00 | 0.00 | 23.75 |
| LONG INTERVALS: 5X4 KILOMETERS WITH 1K MODERATE-PACED REST It was a tough workout this morning. I was hoping to successfully extend the 5:11/mile pace I did on the 3k reps last week. But, I got a bad side-stitch on the last rep and really bonked pretty good. Splits: 12:48 13:01 12:46 13:26 13:47 overall pace was 5:17/mile for the reps and 5:29/mile to include the MODERATE-PACED rest. Not what I was hoping for, BUT it was 1 second per mile better than same workout in April for Ogden buildup. Considering the warmer weather this morning, we'll call it progress. PM: 5 miles easy with Denver, Jared, Taylor, and a tiny bit with Ken and Janae, avg pace 7:25/mile. |
Brooks Adrenaline GTS 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 18.75 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 8.15 miles easy in South Weber, half of it with Denver, avg pace 7:52/mile. PM: 6.1 miles easy in Riverdale, avg pace 6:59/mile. |
Hoka One One Constant Miles: 8.15 | Altra Provision 2 Miles: 6.10 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 from Walmart grocery on 193 with Jared and Jason, avg pace 7:47/mile. We ran Kay's Creek Parkway and it was at least 20 degrees cooler down there in the hollow; you could see your breath. Then Jared told us there were mountain lions all the time down in there, so then of course every sound in the dark was obviously a mountain lion ready to get us...fun times. So, when you see the Strava pace, those aren't strides :) |
Asics GT 2000 3 Miles: 10.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.65 | 16.00 | 0.00 | 0.00 | 20.65 |
| 16-MILE QUICK PACE LONG RUN
We had a large group meet up at OHS including Ben, Jason, Moss, Dave, Jared, and Matt. Ben, Jason and I warmed up to Burch Creek trailhead and then did a 16-mile quick pace tempo. We ran down into Uintah, up into the Terrace, and the into downtown Ogden. My goal was to average 5:30/mile, which is net downhill but has the toll road which is 300-foot climb.
Splits: 524 527 523 535 532 509 522 520 528 620 537 522 523 522 522 521 for an avg of 5:28/mile.
Ben ran very well too and is rounding into shape nicely for a huge marathon PR at STG!
|
Brooks Pure Cadence 4 Miles: 20.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
| AM: 10.15 miles easy with Ben, Dave, Jared, Ken, and Matt, avg pace 7:07/mile. PM: 5.6 miles easy with Denver plus 8x8 second hill sprints. |
Altra Provision 2 Miles: 5.60 | Adidas Supernova Sequence 8 Miles: 10.15 |
|
|
| 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 Layton with Dave, Jared, and Jason, avg pace 7:24/mile. We were passing a guy jogging and when he saw us go to pass him, he stared down Dave and then broke into a 100-meter dash sprint...it was hilarious. Lucky for him his turn was right there, because he slowed again and we would've made the pass again shortly had he kept going straight on our route. |
Asics GT 2000 3 Miles: 10.50 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 2.25 | 0.00 | 10.00 |
| 10 miles total, consisting of 4 warm-up, 4 mile fartlek, and 2 mile cool down, avg pace 6:46/mile. The fartlek was alternating quarter miles between 5:00 and 6:00/mile pace. Splits: 76.9, 91.1, 73.1, 88.6 (5:29 mile) 73.6, 87.3, 73.5, 90.1 (5:24 mile) 75.2, 87.9, 72.8, 86.0 (5:21 mile) 73.6 86.9, 74.7, 72.7 (5:07 mile) So for the fartlek it ended up four miles at avg of 5:21/mile. It should serve as a good primer for Top of Utah Half on Saturday. |
Brooks PureCadence 4 Miles: 10.00 |
|
|
| 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 breezy and chilly South Weber, avg pace 7:14/mile. |
Hoka One One Constant Miles: 8.10 |
|
|
| 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 at work, avg pace 7:04/mile. The legs are feeling good for tomorrow. |
Brooks Adrenaline GTS 15 Miles: 6.00 |
|
| |
| Race: |
Top of Utah Half Marathon (13.109 Miles) 01:06:41, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.24 | 0.00 | 13.11 | 0.00 | 20.35 |
| TOP OF UTAH HALF MARATHON
This is simply the best half marathon in the state. The competition is good, the course is awesome, the weather is borderline perfect most years, and I really like races with a five-person podium, which helps the competition aspect a lot. The community really supports the race too and the organization is always spot on. Anyway, I thought I could put down a pretty good time this year.
I went out just over 5:00-flat pace with Ben. About three miles in Ben started to fall back just a bit and I was in front alone. I ran somewhat well down to Hollow Road. I took a peak at the turn there and could only see Fritz, who looked maybe 30-40 seconds back. Somehow I didn't see Ben and Bryant. I kind of fell asleep mentally on Hollow Road and really ran pretty poorly on that section. I thought I had a good sized lead but then heard cheering about 15-20 seconds behind me. I peaked back at the turn onto the highway and saw Ben about 20 back (again Bryant was there but I didn't see him). I tried to run steady and in control until the hills at 10.7 and then I'd try to put the hammer down and put the race away. I ended up doing just that and finished the last 5k pretty well, winning the race in 1:06:41.
I expected to see Ben in 2nd, but then Bryant came in. I never saw Bryant once that whole race and he even has a bright yellow singlet! Ben was 3rd and it was close for 2nd-4th as Nate and Fritz both ran really well too. I wasn't too happy with my time, but I'll take a win when I can get it!
Splits: 501 502 458 502 452 452 456 504 513 505 509 519 504 and 502 pace for the leftover change.
Newspaper Article here
|
Brooks PureCadence 4 Miles: 20.35 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM: 15 miles with a ton of guys (Ken, Ben, Jason, Henry, Dave, Matt, and Manny), avg pace 7:11/mile. My legs felt better than I thought they would.
PM: 6 miles easy from home, avg pace 7:15/mile.
|
Altra Provision 2 Miles: 6.00 | Adidas Supernova Sequence 8 Miles: 15.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles easy with Ben, Dave, and Bryant on our Davis County loop, avg pace 7:25/mile. No stare down today; we looped past before our friend did. |
Asics GT 2000 3 Miles: 12.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 13.5 miles easy in Ogden mostly with Ben while the others did a workout, avg pace 7:25/mile. It was certainly warmer this morning. PM: 5.5 miles with hill sprints. The sprints felt really good, nice and smooth. |
ASICS DS Trainer 20 Miles: 5.50 | Adidas Supernova Sequence 8 Miles: 13.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| AM: 9.65 miles easy in South Weber, avg pace 7:23/mile. PM: 6.25 miles on a moderate progression on the Prospector Rail Trail in Roy, avg pace 6:04/mile. |
Hoka One One Constant Miles: 9.65 | Brooks Adrenaline GTS 15 Miles: 6.25 |
|
|
| 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 at work, avg pace 7:30/mile. |
Asics GT 2000 3 Miles: 7.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 25 miles steady state on the Ogden Major Loop with Bryant and Hales, avg pace 5:59/mile.
|
Brooks PureCadence 4 Miles: 25.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.10 | 0.00 | 0.00 | 0.00 | 22.10 |
| AM: 16.45 miles on the aerobic builder route extended into Ogden at the end, avg pace 7:00/mile. Ben, Taylor, Henry, and Jared showed up. Jared ran first three with us. We ran into Coach Hislop toward the end, who was out on his five mile walk. Good run that went by fast with some good conversation.
PM: 5.65 miles on the Sardine Peak trail from Maples gate to Ogden Canyon Overlook and back, while the kids played on the Snow Basin playground, avg pace 7:09/mile.
|
Salomon S-Lab XT 6 Miles: 5.65 | Adidas Supernova Sequence 8 Miles: 16.45 |
|
|
| 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 Ben and a couple miles with Denver in Layton, avg pace 7:33/mile. |
Asics GT 2000 3 Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.72 | 12.43 | 0.00 | 0.00 | 22.15 |
| LONG INTERVALS: 4X5K WITH 1K REST We switched our route a tad and ran the Uintah route we did for the 16-mile tempo a few weeks ago. We started on Skyline at Aztec. I ran well and I'm happy with it, but I'm just slightly behind where I was for Ogden at this same point in the buildup. I wish I were a bit more fit, but it is what it is at this point. I'm three pounds heavier now than I was then and I just cannot shed it, even with restricting sugars. Splits: 16:07 (3:07, 3:14, 3:17, 3:18, 3:10) 16:16 (3:11, 3:13, 3:15, 3:19, 3:17) 16:12 (3:28, 3:15, 3:15, 3:07, 3:05) 16:04 (3:06, 3:18, 3:11, 3:16, 3:11) Average of 16:09.8 or 5:12/mile. I was a 15:59 avg for same workout in spring. PM: 4 miles easy pushing Hannah and Nora in the double stroller, avg pace 7:21/mile. |
Hoka One One Constant Miles: 4.00 | Brooks PureCadence 4 Miles: 18.15 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 mile shuffle, avg pace 7:51/mile. Yesterday pretty much drained me. Today and tomorrow will be easy recovery runs and then the big one on Saturday!
PM: 6 miles with Manny on the Centenntial Trail from Uintah, avg pace 6:51/mile. I only felt about 100 times better this afternoon than this morning! Phew, I was worried with how badly I felt this morning; I thought maybe I was getting sick. But I feel much better now. I got in a ton of calories today and drank lots of water.
|
Altra Provision 2 Miles: 6.00 | Brooks Adrenaline GTS 15 Miles: 8.00 |
|
|
| 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 with Dave from my house, avg pace 7:18/mile. |
Adidas Supernova Sequence 8 Miles: 9.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 18.10 | 0.00 | 0.00 | 23.10 |
| LONG TEMPO
Ben, Bryant, and I ran up in Monte Cristo. We did a three-mile warmup with half of it up the highway and half back down. We started at the dirt lot and did 18 miles of tempo. We did one mile out and back up toward Causey to get a good uphill mile in the middle of the tempo. Bryant and I ran the whole way together and did a 5:20/mile avg. So, basically 18 miles at 2:20 marathon pace. Three more weeks to STG!
|
Brooks PureCadence 4 Miles: 23.10 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 15 miles easy out west with Dave and Henry for the whole run and Matt and Ben for the first few miles, avg pace 7:12/mile. My legs didn't feel too badly at all from Saturday's tempo, so that's a good sign. Most of the heavy lifting is almost done; I just have to hit two more big workouts this week and a moderate workout next.
PM: 4 miles on the treadmill, avg 7:30/mile.
|
ASICS DS Trainer 20 Miles: 4.00 | Adidas Supernova Sequence 8 Miles: 15.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| 12.7 miles easy with Jared, Dave, Ben, and Jason in Davis County, avg pace 7:26/mile. I was pretty tired, as in sleepy tired but got going after a couple miles. |
Asics GT 2000 3 Miles: 12.70 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.14 | 14.91 | 0.00 | 0.00 | 20.05 |
| LONG INTERVALS: 4x6K with 1K Rest This is kind of the capstone workout of the block. I still have two more hard workouts this Saturday and next Wednesday, but they won't be this much volume. Ben and I ran the same route as last week for the 5k reps, with a few changes to extend it the extra 4k. Splits: 19:23 (5:12 pace), 19:14 (5:10 pace), 19:45 (5:18 pace, and 19:36 (5:15 pace) |
Brooks PureCadence 4 Miles: 20.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: 9.2 miles easy with Ben in Layton, avg pace 7:45/mile. We opted to sleep in and come into work later. It had been a rough week of sleep for me, so last night's rest was glorious. I went to bed at 9:20 and woke up at 7:00! Incredible. As for the run, the legs were predictably sluggish from yesterday's workout. PM: 4.2 miles easy in South Weber, avg pace 7:05/mile. |
Hoka One One Constant Miles: 9.20 | Altra Provision 2 Miles: 4.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 9.4 miles easy with Jared and Dave in Davis County, avg pace 7:19/mile. |
Adidas Supernova Sequence 8 Miles: 9.40 |
|
|
| Race: |
Huntsville Half Marathon (13.109 Miles) 01:07:31, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.95 | 6.21 | 6.84 | 0.00 | 17.00 |
| HUNTSVILLE HALF MARATHON - 20K FARTLEK ALTERNATING 1K HM PACE 1K MARATHON PACE
I used the Huntsville Half Marathon as the setting for my 20k lactic shuffle workout. The goal is to run half marathon pace or just faster and get some lactate going, then flush it out with a marathon paced kilometer. It should teach the body to clear lactate more efficiently at marathon pace.
At the start I saw Mike Hardy, who just ran the steeplechase at the Olympic Trials. So, my hope for a $500 payday for a workout was in serious jeopardy. I convinced myself to stick to the plan no matter what for the 20k and then if he was close, either in front or behind, I would race the last 1k and change for place. This sounded good pre-race, but late in the race it was really tough to stick to the strategy. But I did stick with it. He made a move at 9 miles to get a gap to where I was no longer passing him on my faster kilometers. So at 20k it was a 20 second lead. I had 1k left and decided to keep it rolling and closed with another fast kilometer, but was only able to cut the gap to 5 seconds.
So, overall I ran the even kilometers at 4:55/mile and the odd kilometers at 5:19/mile until 20k, and then closed the 21st k at 4:55/mile also. So, no payday. But I got my workout that I needed in and I still got a free pair of shoes and hotel stay, which beats getting nothing for a workout. Thanks to Utahrunning.com for the free entry!
|
Brooks PureCadence 4 Miles: 17.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12.05 miles easy from Smith's with Dave, Jared, Ben, and Matt, avg pace 7:31/mile. |
Adidas Supernova Sequence 8 Miles: 12.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 10 miles easy with Ben, Jared, Dave, and Denver for the first few miles in Layton-Clearfield, avg pace 7:31/mile. Talks of putting up fences and heads exploding from shock. 1.5 miles running along side Evelyn, teaching her how to ride a bike. We went to Hannah's soccer game and back. She's got the hang of it and I only had to catch her once or twice from falling. |
Brooks Adrenaline GTS 15 Miles: 10.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.26 | 11.19 | 0.00 | 0.00 | 15.45 |
| AEROBIC BUILDER: 10K TEMPO 1K REST 8K TEMPO Today was the last big workout of the training block for Benny Van and me. It's been a good block, but I'm ready for it to be over and get to the final stage! We warmed up to Beus Trailhead and then did 10k/8k tempo efforts downhill at marathon pace. I ran 33:12 or 5:21/mile for the 10k and 26:48 or 5:23/mile for the 8k. It was a pretty good effort coming off of Saturday's hard workout, so I'm pleased. Ten days until launch! |
Brooks PureCadence 4 Miles: 15.45 |
|
|
| 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 in South Weber to the Posse Grounds and Back, avg pace 7:34/mile. |
Hoka One One Constant Miles: 8.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles in the Davis County rain with Dave, Jared, Bryant, and Jason, avg pace 7:29/mile. There were trees down all over the place from the wind yesterday. |
Asics GT 2000 3 Miles: 9.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with Ben from Smith's at 5:45 a.m. We ran up 4600 to Skyline, to Woodland, down to Eastwood and started a 2-mile pickup on Eastwood to the Dee. I ran 5:25/5:18. Then we backtracked one mile to church on Old Post and then did another two mile pickup past the WSU stadium. I ran 5:21/5:14. Cool down back to Smith's with a small addition to make it 12 miles. One week until STG and all cylinders are firing and ready to go!
|
Altra Provision 2 Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 miles on the Centennial Trail in Riverdale with Ben, Ken, and Dave, avg pace 7:23/mile. |
Adidas Supernova Sequence 8 Miles: 8.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.05 | 2.00 | 0.00 | 0.00 | 8.05 |
| 8.05 miles in Clearfield and on the Rail Trail with Dave, Ben, and Jason, avg pace 6:48/mile with two MP miles in middle at 5:15 & 5:12. |
ASICS DS Trainer 20 Miles: 8.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles easy at work, looping the pond, avg pace 6:48/mile. |
Brooks Adrenaline GTS 15 Miles: 6.20 |
|
| |
| 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 around the neighborhood, avg pace 6:41/mile. Legs feel GOOD!
|
Hoka One One Constant Miles: 4.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| 2.9 miles with Ben in St George. |
Brooks PureCadence 4 Miles: 2.90 |
|
|
| Race: |
St George Marathon (26.219 Miles) 02:16:09, 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 |
| ST GEORGE MARATHON
Nutrition: I ate almost exclusively bagels all day yesterday (Friday) before the race. Ben and I had done a quick shake out run and then headed to Einstein's to grab a baker's dozen each. I had 2.5 bagels for breakfast. I snacked on another two during the day and also had a turkey bagel sandwich for both lunch and dinner. I supplemented the sandwiches with rice. I also snacked on French bread, Honeystinger waffles, and a Ucan bar. For breakfast this morning I had a serving of Ucan and another waffle, and then a final serving of Ucan 45 minutes before the race.
Strategy: Race! I wasn't worried about times, splits, paces, etc. I wanted to run off of feel and do my best to compete for the win. I had been asked several times "Are you going to win?" I responded basically the same way each time, "I don't know it's a stacked field with several good runners. But if I don't win, whoever does is going to have to run a very fast time, because I'm running a very fast time". I had three mantras going into this. One, race with confidence, knowing I had put in my best training block ever. Two, don't have any fear at all if you see a crazy split or pace on the watch. Three, make good, tactical decisions determined by me and not what others do.
Pre-Race: Ben's Dad was kind enough to pick me up and take Ben and me to the bus loading zone. Thanks Mr. Van Beekum! The bus lines were really long and it took quite awhile to load. Luckily Ben and I arrived just after a quick 15-minute downpour and avoided getting wet. Temps were warm, already in the 60s at 4:30 a.m. Ben and I rode up and I was tired as could be on the bus. I had a hard time keeping my eyes open. We arrived to the start hit the portables and chatted with several friends (Fritz, Butler, Keate, Mike, Bobby, Matt, Metler, Bryant, etc.). I didn't take a single step of a warm up.
Race: The race started a tad late. The field was incredibly stacked for a local, Utah race. As Nate Krah put it, "It's everyone you hope to not see when you go to a race". Basically every elite runner in the state that races regularly minus Hales, Richardson, Holt, and Costales (and those four all raced two weeks ago at either Top of Utah Marathon or Xterra Trail Champs). As the race started my first thoughts were "Oh man maybe I should've at least warmed up a little". My legs felt really stiff. But they loosened up pretty quickly. My second thought was "Oh no, I have to pee". Luckily that sensation went away by mile 6 or 7 and I never had to stop.
During the first 10k there was a lead pack of six: Bryant (2:15.56 course record holder), Metler (3-time champ), Fritz (former champ), Kotter (former champ), Hawks (pro trail runner and marathon debutant), and me. During this first 10k Kotter was very chatty and he and I talked on and off for a lot of that first 10k. We joked about timing our pit stops, so we both didn't try to use the same portables. Bryant made a move around mile 4 or so to either quicken the pace or get a gap. The rest of us closed it and he filed into the back again. At mile 7 he made another move and this time got a gap. It was right where the elite bottle grab was and while the rest of us went to the other side of the road to get our bottles, he skipped the aid station and picked up the pace. Everyone but me seemed to get their bottles ok. There were too many of us and not enough volunteers I guess and no one handed me my bottle. Kotter kindly offered me some of his, but it was Gatorade and Gatorade and my stomach don't get along. So, I politely declined.
Miles 1-6 splits: 5:28 5:25 5:10 5:06 5:09 5:00 (all manually taken splits off course mile markers)
We had come to Veyo and the monster hill in the race. Bryant had about 15-20 seconds for a lead. Kotter, Hawks and I had broken a bit from Fritz and Metler too. Halfway up the hill I got a little gap on those two and was in sole possession of 2nd place. That only lasted for about a mile and they both caught back up. Hayden went to move on by and I attached on and drafted off him for a little bit. There was some headwind here in Dammeron Valley. Kotter I think fell off again just as soon as he had caught back up. After drafting for probably an unfair amount of time, I moved up and offered to lead for a bit. But that only last about a half mile until we got to the bottles at mile 11. Here I had my Ucan gel attached to my bottle. I slowed down a tad to try and get that down. I had mixed it a little too thick and it was tough to swallow without water (I had dropped my bottle already not wanting to carry both items). So I nursed it over the next two miles and Hawks got a gap on me and also closed to within 10 seconds of Bryant. At the half I was 1:09.27 and I think Bryant was 20 seconds up and Hawks maybe 13-15.
Miles 7-13 Splits: 10:32 (two miles; one down into Veyo and one going up the hill), 5:27 5:20 5:37 10:35 (two miles; one gradual up and one down)
I was feeling pretty good and I was ready to roll. Going back to my mantras for the race, the decision was made to run the Dammeron hills with as little effort as I could while still maintaining contact with the leader. There is no reason to push this part of the course when you have all that downhill coming up. I started to focus on my downhill running form and ran off of effort. I didn't make any ground up on those two until mile 16 or so. At 16 Hawks looked to be slowing, and sure enough he started looking back often and I was gaining a lot of ground. I passed him at about 17.5 miles and he seemed to try to come with me, but it didn't last. Bryant on the other hand was still running very strongly and I hadn't cut into his lead at all. I crossed the 30k mat and imagined I could hear the virtual cheering that my friends and family were surely expressing when they saw my 30k split and place. This gave me a mental boost. I knew if I could get up the hill after 19 and get to mile 20, I'd be ready to close like a freight train. I had legs, I had lungs, and I had determination.
Miles 14-20 Splits: 5:13 4:56 5:03 5:03 4:57 5:14 5:21
Ken and Janae were running up the course and they were positioned just after mile 20. Ken had the gap timed at 18 seconds. So I had only cut out two seconds over the last seven miles. I opened up and really got after it. I closed 8 seconds in mile 21. During mile 22 the lead vehicle informed me the gap was 10 seconds. At the 23 mile marker I made the pass. Bryant said good job to me and I said you too and then I was in sole possession of first. He didn't put up much of a fight to come with me. But he also didn't fall far behind. I felt I had a comfortable lead and for the first time imagined that I would win. But then at mile 25 I hit a wall! My legs felt fine, but I think I either ran out of glycogen or was dehydrated or the heat was getting to me (temps had risen to mid-70s). Whatever it was, I felt terrible! I couldn't even think clearly. I actually considered walking, thinking hey I could do a 10-minute mile and still maybe break 2:20. I passed my Mom cheering with 3/4 mile to go and she said "He's 10 seconds back and closing fast". This scared me bigtime. I thought oh man I'm going to lose this in the final mile. I had nothing in the tank! But I dug down as deep as I could and left everything on the course. During the final stretch I was mumbled out loud to myself "You can do it, you can do it, you can do it" I willed my complaining body to keep going. I had no energy to celebrate; I crossed the line and laid down on the ground. The race director tried to help me up and I just asked him to let me be. He said ok but in a minute he'd have to get me moving. Bryant came in 2nd place in 2:16.46, 37 seconds back.
Miles 21-26.2 splits: 4:46 5:15 4:58 4:55 5:07 6:20 (last 1.2 which is 5:07 pace). Last 10k in 31:37.
It was a great day and so many people ran well! Huge shoutout to my training partner Benny Van! A two-minute course PR for him. And another huge shoutout to Bryant. That guy broke down the barrier of what we thought was possible at this race with his record-setting performance in 2013. After that day, low-2:20s wasn't enough. We had set our sights higher knowing it could be done and Bryant was the one who showed us it was possible. He also ran another extremely courageous race, basically going out at same pace as 2013 in worse conditions and not as much training under his belt. He is a trememdous marathoner! Several others ran so well, congrats to all.
Post-race: Every marathon in this state should attend a STG award ceremony and learn from the best. I was showered with prizes! A trip to Japan? check $750? check Treadmill? check Garmin watch? check. And tons of other gifts and gift certificates. They also give awards ten-deep, which contributes to their competitive elite field and is the main reason STG is the biggest stage in the state for road racing.
Thank yous: I owe thanks to so many people for helping me along the way. My wife and kids for putting up with my crazy hobby. My parents and siblings for support and sometimes babysitting for races/runs. My training partners, the Ogden Crew, but especially to Ben this time who was with me at every early morning insane training session. To John Starett, who has basically become a coach to several of us on the Ogden Crew and who challenged us to take on more marathon-specific training and to tackle monster workouts. Thanks to Utahrunning.com and Generation Ucan for support. Thanks to several others on here and on Strava for vocal support as well. I love our Utah running community!
Next up: Some time off (gasp) and then a little light training for Japan in Nov!
Article and video interview link
|
Brooks PureCadence 4 Miles: 26.20 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on the Arc Trainer and another 10 minutes doing some core exercises.
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 miles hiking up Adams Ridgeline before work; it was about 1,000 feet of elevation gain in the one mile going up.
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 2.00 | 9.15 |
| 9.15 miles on the trails, including going up Malan's Peak for the Strava CR. This was the first run back since the marathon last weekend, and my legs felt pretty decent. My breathing was off, but that's typical after a break with no running for me.
|
Salomon S-Lab XT 6 Miles: 9.15 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 8.3 miles up to Sardine Peak along the Sardine Loop up by Snow Basin with Dave, avg pace 8:26/mile. Incredibly beautiful run and perfect time of day to do it, just as the sun was hitting the entire mountainside at 8:00 a.m. and everything was lit up with a golden hue. I was prepared to run in the 30s, but the temp was shockingly mid-50s! Perfect.
PM: 4 miles around my neighborhood, avg pace 7:06/mile, and then another mile jogging alongside Evelyn while teaching her to ride her bike.
|
Salomon S-Lab XT 6 Miles: 8.30 | Asics GT 2000 3 Miles: 5.00 |
|
|
| 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 the DC with Ben, Bryant, Dave, Jared, and Denver, avg pace 7:39/mile. |
Altra Provision 2 Miles: 10.00 |
|
|
| 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 on the BST in Davis County with Bryant, avg pace 8:27/mile. |
Salomon S-Lab XT 6 Miles: 10.05 |
|
|
| 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 with Denver in South Weber, avg pace 7:22/mile. It was pretty cold in the wind this morning, but not bad in the other areas. |
Hoka One One Constant Miles: 8.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| BEN LOMOND PEAK
I ran Ben Lomond from the North Ogden Divide after work today. It was 15.9 miles with 3,500 feet of vertical. I averaged 7:25/mile for the roundtrip and 8:49/mile for the uphill half. I felt pretty strong, except for the last half mile to the summit I powerhiked a bit.
|
Salomon S-Lab XT 6 Miles: 15.90 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the trails in East Ogden after Evelyn's soccer game, avg pace 7:50/mile. |
Salomon Pro Wings 2 Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.90 | 0.00 | 0.00 | 0.00 | 17.90 |
| AM: 13 miles easy in the rain with Ben, Dave, Jared, Sariah, and Amber, avg pace 7:19/mile.
PM: 3.9 miles solo around the hood, avg pace 6:44/mile. Then another mile alongside Evie, while she practices biking.
|
Altra Provision 2 Miles: 4.90 | Adidas Supernova Sequence 8 Miles: 13.00 |
|
|
| 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 out West in Davis County with Dave and Jared, avg pace 7:08/mile. |
Asics GT 2000 3 Miles: 12.20 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.20 | 0.00 | 5.00 | 0.00 | 12.20 |
| FARTLEK: 1-2-3-4-5-4-3-2-1 MINUTE WITH 1 MINUTE REST JOG I met up with Ken and Ben at Smith's and we warmed up to the tempo loop. We did some strides and got into the workout. I ran roughly 5:00/mile for the 25 minutes worth of pickups and 5:28/mile if you include the rest sections. It felt pretty terrible at first, being rusty from a long time without a workout, but it felt better toward the end. |
Brooks PureCadence 4 Miles: 12.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| AM: 10.25 miles easy in the cold, brisk South Weber wind with Denver, Ben, Bryant, and Jared, avg pace 7:41/mile. First run of the season wearing tights; it's getting cold in the mornings.
PM: 5.1 miles on the Centennial Trail and Kingfisher Loop with Dave and Ben, avg pace 7:05/mile. The weather was a stark contrast to this morning as was my clothing: short sleeve shirt and shorts vs long sleeve, tights, gloves, and earwamers this morning. But that's Autumn in Utah.
|
Hoka One One Constant Miles: 10.25 | Brooks Adrenaline GTS 15 Miles: 5.10 |
|
|
| 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 Rail Trail with Jared, Jason, and Trace, avg pace 7:27/mile. |
Asics GT 2000 3 Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.80 | 10.00 | 0.00 | 0.00 | 20.80 |
| LONG RUN WITH 10-MILES AT STEADY STATE Ben and I met at West Haven Country Park and ran up to the rail trail, into Clinton, out to West Point, through Hooper and back to West Haven. We did miles 7-16 at STG Marathon pace plus 30 seconds per mile. So, I hit ten miles at 5:40/mile. We went further West than we intended with the street numbers changing on us with city boundaries. Overall pace for the run was 6:25/mile. |
Adidas Supernova Sequence 8 Miles: 20.80 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles on the normal Monday route with some light rain with Ken, Ben, Jared, Sariah, Denver, and Dave, avg pace 7:15/mile. |
Adidas Supernova Sequence 8 Miles: 13.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12.05 miles easy on the Rail Trail from Clearfield into Roy and back with Dave and Jared, avg pace 7:14/mile. |
Hoka One One Constant Miles: 12.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.35 | 0.00 | 0.00 | 3.50 | 16.85 |
| FARTLEK: 16 X 1-MINUTE ON/OFF Ken and I met at Smith's, did a bit longer of a warm-up and then did a 31 minute fartlek at the Nature Park Loop in South Ogden. The loop is on a hill, so half of the reps were downhill and half uphill; it was good to get some variation. I ended up averaging 4:40/mile for the 16 one-minute pickups. It varied from 4:14 to 5:04 pace based on elevation. PM: 4 miles easy, avg pace 7:30/mile. I pushed Hannah and Nora for two miles but then we got a flat tire. |
Asics DS Racer 10 Miles: 12.85 | Brooks Adrenaline GTS 15 Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.85 | 0.00 | 0.00 | 0.00 | 15.85 |
| AM: 8.85 miles easy in South Weber with Ben, Jared, Denver, and Matt, avg pace 7:47/mile. PM: 7 miles easy on Riverdale Parkway and bike trails with Dave, Taylor, and Trace, avg pace 7:05/mile. |
Hoka One One Constant Miles: 7.00 | Asics GT 2000 3 Miles: 8.85 |
|
|
| 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 Terrace loop with Dave, Ben, Ken, Moss, Matt, Jared, and Jason, avg pace 7:33/mile. |
Altra Provision 2 Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.35 | 0.00 | 6.50 | 0.00 | 16.85 |
| 20-MINUTE TEMPO, 5-MINUTE REST, 5X90 SECONDS, 5X45 SECONDS, & 5X30 SECONDS
I ran from the Dee Events Center. I warmed up with a loop on Weber's campus and then out to South Ogden for 40 minutes and then 5x20 second strides. I then did 20 minute tempo at 5:12/mile followed by 5 minutes rest and then straight into 5 by 90-seconds on/off just under 5:00/mile average, 5 by 45-seconds 4:56/mile average, and 5 by 30-seconds on/off at 4:47/mile average. I was completely spent at the end and my cool down was barely under 9:00/mile pace.
|
Adidas Supernova Sequence 8 Miles: 16.85 |
|
|
| 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 Ben, Ken, and Dave, avg pace 7:17/mile. |
Adidas Supernova Sequence 8 Miles: 12.00 |
|
|
| 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 on Rail Trail and through the Freeport Center with Denver, Bryant, Dave, Jared, and Ben, avg pace 7:26/mile. |
Asics GT 2000 3 Miles: 8.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.79 | 0.00 | 0.00 | 6.21 | 15.00 |
| ONE-HOUR FARTLEK: 20X60 SECONDS ON/OFF AND 20X30 SECONDS ON/OFF I met Bryant and Albert at Farmington Station. We warmed up three miles with a few strides and then did the fartlek. Bryant and I averaged roughly 4:51/mile for the 60-second pickups and 4:38/mile on the 30-second pickups. It was great to see and run with Albert again. |
Brooks PureCadence 4 Miles: 15.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 8.75 miles easy with Denver. PM: 4.55 miles from Adam's Canyon trailhead after work and before helping my brother move, avg pace 7:15/mile. |
Hoka One One Constant Miles: 8.75 | Salomon Pro Wings 2 Miles: 4.55 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles easy from Uintah Trailhead, up Adam's Toll, down thru Terrace, and back on Parkway, avg pace 6:58/mile.
|
Adidas Supernova Sequence 8 Miles: 8.60 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 10.70 | 0.00 | 0.00 | 19.20 |
| 2-HOUR LONG RUN WITH 60-MINUTE AEROBIC BUILDER
I met Bryant and Hales at Kent's Market. We ran South on the Rail Trail to Gentile. From there we started our hour tempo, down to Syracuse Trail and then back up on the SR-193 trail. Hales and I got about 10.7 miles in during the hour at 5:34/mile pace. Cool down back to the car, total pace was 6:15/mile for the whole run.
|
Brooks PureCadence 4 Miles: 19.20 |
|
|
| 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 with Ken, Denver, Ben, Matt, Jared, and Dave, avg pace 7:23/mile. Daylight Theft Time finally came to an end! Glorious day! There was light at the end of our run. |
Asics GT 2000 3 Miles: 10.25 |
|
|
| 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 around my neighborhood at 4:00 am before a long day of travel to Ibigawa, Japan, avg pace 6:26/mile with 4 strides included.
|
Hoka One One Constant Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. This day basically doesn't exist when you travel across the International Date Line.
|
|
| 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 in Ibigawa with Denver and Michiaki (our host), avg pace 7:54/mile.
|
Adidas Supernova Sequence 8 Miles: 6.00 |
|
|
| 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 Denver up and down the canyon, avg pace 7:37/mile.
These photos are all mostly on the race course for this weekend:
|
Adidas Supernova Sequence 8 Miles: 5.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 3.25 miles solo in the morning, avg pace 6:46/mile. Then another 2k with Michiaki and the kids in a running club he coaches; they are elementary school aged. This was one of the highlights of the trip. The kids had so much fun.
|
Adidas Supernova Sequence 8 Miles: 4.50 |
|
|
| Race: |
Ibigawa Half Marathon (13.109 Miles) 01:09:18, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.69 | 0.00 | 13.11 | 0.00 | 14.80 |
|
IBIGAWA HALF MARATHON
What a great experience! I was talking with Scott after the race was over and I mentioned to him how my expectations and desire to run well just kept increasing each day as the race got closer. Going into the trip, I wasn't really worried about how well I'd run in Japan. I knew it was still pretty close to STG and I knew my legs weren't fully back and my fitness was down. Plus with the jet lag and difficulty of the course, it wasn't reasonable to expect a fast time. Then we arrived and as the days went by my desire to run well kept increasing. The day before the race Rosy, the STG women's winner, told me that the winner got basically enough rice, potatoes, onions, etc to last a year. That was a prize I wanted to win for my host family. They were incredibly gracious hosts and their hospitality was off the charts. So, I really wanted to win that for them. So, come race day I wanted that W!
My plan was to go out conservative and keep the leaders within reach and then slowly work my way into pace/effort and close hard. Well once the race started, my expectations to run well increased yet again. The first few miles felt really easy and I was running up the hills at a very good pace. Now I got greedy and wanted the win and a fast time. I ended up paying the price for this greed on the second half of the course as I just didn't quite have the legs.
Backing up a bit to the morning. We left the house at 6:40, even though the race didn't start until 10:40. We had to get there early and they had all of the STG runners speak to the crowd. We had a the second floor of the library right by the start line designated for us. They had all kinds of food sitting out for us to eat. But of course we weren't going to eat before the race. All I ate the whole morning pre-race was a UCan bar, a Honeystinger waffle, and two servings of Ucan.
They told us we needed to be done with warmups and bathrooms by 10:10 at which point they'd take us to the front of the starting line. Scott and I were given bibs 1 & 2. So, the Japanese runners were then given bibs 3+ based on times. At the start line the guy with bib 4 came and spoke to us. He was very friendly and spoke a little English.
The race got started and there were probably 10+ runners in front of me for the first kilometer. I didn't take any splits on my watch, but I will lists the splits that Strava shows (even though Strava had it long at 13.25, so the splits will show a little faster than they most likely were). Around 2k in I worked up to the leaders and just after 2k I took the lead and injected a little pace. By the time we entered the canyon at 2.5 miles it was me and bib 3 right on my heels. Going up the hills I felt really good, really strong and the pace was encouraging. This is where I got greedy and pushed hard up the hills and started shooting for a 1:06-1:07, thinking I could go sub-5:00 easily on these hills coming back down.
At 5.2 miles in the marathon splits from the half and then there's a really good steep hill. I pushed up this hill and finally got a gap on Bib #3. You then have a good downhill stretch to 10k and then another steep uphill to the turn around at 6.6 miles. You now proceed to run back down the same section you came up. I had about a 14-second lead at this point on Bib 3 guy. Splits 1-7: 513, 514, 504, 515, 516, 513, 515.
Mile 8 is one of the harder miles on the course and then it's get substantially easier coming down the hills. I was breathing pretty hard, but that was to be expected working up the hills. I figured I'd be able to regain my breathing and really roll on the downhill. But, that never happened. I just couldn't get my legs to turn over as fast as I wanted them to. In fact, I ran basically just as fast up hill as I did downhill. They had the first mile or so after the turnaround coned off to where I had the far 3-feet of the road to run on. But then the cones ended and right around this time I hit the major bottleneck of runners coming up the canyon. The road was only as wide as one lane here in the States. The race has 4,000+ runners. So you can imagine the next two miles were not easy to navigate at all! I was constantly yelling, waving, weaving, stopping/going, etc. to try and get through this mass of runners. While I was using all this energy clearing a path, bib #3 guy behind me was getting all the benefits of a clear path. By the time the masses cleared and we got out of the canyon I heard footsteps right on my heels and he was right back in the race. Miles 8-10 530, 510, 510.
I was feeling terrible now and I had second place bearing down on me now. The crowds, while I couldn't understand what they were saying, clearly seemed to be cheering for him and giving him a lot of energy. He tried to make an initial pass when he caught up and I sped up, not letting him by. He ran on my heels, clipping them every 400 meters or so, all the way to 13 miles. He made 1-2 minor attempts during that period to pass and I answered each time, staying in front and not letting him even get to my side. The weather at this point was very hot, 70 degrees with 70% humidity (thank goodness I wasn't running the full). At this point, I figured if he could've moved by, he would've. He's likely holding on the same as me. I knew the closer we got to the finish with me still leading and him on my heels the better shot I had at winning. I knew I had a strong kick in me. My watch hit 13 miles and I knew we had to be close, but I couldn't see the finish. As soon as I saw the finish I kicked hard. I think he responded a bit late to my kick and I got a good gap. With 30 meters to go and a quick look over the shoulder it was clear I had it. I waved to the crowd and crossed the line, beating him by 2 seconds. Splits 11-13 were 520 523 512 and 435 pace for last 0.24.
I congratulated him at the finish, but he seemed quite angry and looked away without speaking to me, but did shake my hand. I then got interviewed by the local tv station with an interpreter of course. I watched Scott come in 3rd place with a very strong 1:10.30 effort! Great race for him.
At the awards ceremony I was given a trophy, two certificates written in Japanese, two medals, and the food I mentioned earlier. They gave me the barrel of rice to hold up for the crowd to see. They also had each of us speak to the crowd from the stage.
It was an awesome experience that I'm really grateful for. Thanks to STG Marathon for this awesome trip and to the Koishi Family for hosting Denver and me.
|
Brooks PureCadence 4 Miles: 14.80 |
|
| |
| 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 with Scott for our last run in Japan, avg pace 8:29/mile. We both ran along the river 2+ miles until we met up and then we headed toward the mountains. We saw a statue up on the mountain and aimed to reach it. Once we got there, we saw some temples and another trail going further up Jodaisan Mountain. We reached what I believe is the top and then ran back.
|
Adidas Supernova Sequence 8 Miles: 8.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the South Weber/Uintah Loop, avg pace 6:40/mile.
|
Hoka One One Constant Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| 9.3 miles easy with Denver, avg pace 7:42/mile. We met Ben for his cool down and I did the last 90 seconds of his tempo with him. |
Altra Provision 2 Miles: 9.30 |
|
|
| 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 in the snow and wind with Dave and Ben, avg pace 7:40/mile. My legs are still pretty tired, going to take it easy until at least Saturday. |
Asics GT 2000 3 Miles: 8.10 |
|
|
| 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 with Dave at work, avg pace 7:18/mile. |
Adidas Supernova Sequence 8 Miles: 8.20 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 8.00 | 0.85 | 19.15 |
| LONG RUN W/8-MILE AEROBIC BUILDER & 5X45 SECOND PICKUPS
We had a good group meet up at Kneaders in Ogden, including Dave, Ben, Trace, Manny, and Jake. We ran the parkway out to West Haven. At that point Trace, Manny, and Jake looped back to Kneaders, while Ben, Dave, and I started an 8-mile builder. 5-Minute jog after the builder followed by 5x45 second pickups with about 1:05-1:10 jogging rest.
8-Mile Builder - 5:15/mile pace
45 pickups - 4:30/mile pace
|
Brooks Pure Cadence 4 Miles: 19.15 |
|
| |
| 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 in the rain with Ben and Dave, avg pace 7:34/mile. I came down with a sore throat and cold yesterday, so I will just take things day to day this week. |
Adidas Supernova Sequence 8 Miles: 10.30 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - sick. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - sick |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - sick |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - sick |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - sick |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| AM: 6.4 miles with Denver around the neighborhood in the snowstorm, avg pace 8:01/mile. I'm not completely over my cold, still have some congestion. But my energy levels feel decent. I think this run puts me over my yearly total from last year and my new highest mileage year ever! PM: 5 miles easy on my new treadmill, compliments of St George Marathon and Icon Fitness, avg pace 6:52/mile. |
Altra Provision 2 Miles: 5.00 | Asics GT 2000 3 Miles: 6.40 |
|
| |
| 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 ice skating on black ice with Ben and Jared in the DC, avg pace 8:06/mile. |
Adidas Supernova Sequence 8 Miles: 10.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.15 | 0.00 | 0.00 | 0.00 | 16.15 |
| AM: 11.15 miles easy in Western Davis County with Dave, Jake, Denver, Moss, and Jason, avg pace 7:14/mile.
PM: 5 miles on the treadmill, avg pace 6:31/mile.
|
Hoka One One Constant Miles: 11.15 | Brooks Adrenaline GTS 15 Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| 11.3 miles easy on Riverdale Parkway, looping up Adam's Ave and looping back through the Terrace with Dave, Ben, Jared, and even Bret, avg pace 7:40/mile. |
Adidas Supernova Sequence 8 Miles: 11.30 |
|
|
| 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 with Dave, Bryant, and Trace in Clearfield, avg pace 7:08/mile. |
Mizuno Wave Inspire 11 Miles: 10.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.65 | 0.00 | 8.00 | 0.85 | 18.50 |
| AEROBIC BUILDER & 5X45 PICKUPS
Ben, Bryant, Jake, and I met at Kneaders in Ogden at 6:30 and did a five-mile warmup out to the aerobic builder course. We did an 8-mile builder, five minute jog, and then 5x45 seconds at mile pace with equal distance rest back. I ran 5:17/mile pace for the builder and 4:21/mile pace for the pickups. I didn't feel the greatest with this cold still lingering, but it was better than I expected today.
|
Brooks Pure Cadence 4 Miles: 18.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 11.5 miles easy with Ben and Dave, avg pace 7:06/mile. PM: 5.5 miles on the tready, avg pace 6:31/mile. |
Brooks Adrenaline GTS 15 Miles: 5.50 | Adidas Supernova Sequence 8 Miles: 11.50 |
|
|
| 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 with Jason, Dave, and Ben in West DC, avg pace 7:14/mile. Cold. |
Asics GT 2000 3 Miles: 11.10 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run (or sleep) as Amy we left for the hospital at 1:00 a.m. and baby Iris showed up at 6:30 a.m.! Four girls now and we love them all! I'm grateful for my beautiful family.
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.55 | 0.00 | 4.85 | 2.60 | 17.00 |
| FARTLEK 13X(2 MIN HARD, 1 MIN EASY, 1 MIN HARD, 3 MIN EASY)
I had to do this in the afternoon after picking Hannah up from preschool. I did it on the treadmill while Hannah and Nora watched Little Einsteins. I wanted to hit 5:10 and 4:50 for my paces, but my treadmill only goes to 5:00 pace. So I ramped it up to 3% incline and used 5:21 and 5:00 for the 2- and 1-minute hard sections. That should be equal to 5:08 and 4:49 paces if run at same effort outdoors on flat ground.
|
Brooks Pure Cadence 4 Miles: 17.00 |
|
| |
| 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 South Weber, first four with Denver, avg pace 7:03/mile. |
Hoka One One Constant Miles: 8.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 3.70 | 2.80 | 0.85 | 16.35 |
| AEROBIC BUILDER FARTLEK: 20 MIN HARD, 5 EASY, 15 HARD, 5 EASY, 5X45 SECOND PICKUPS
We had a decent-sized crew despite cold, wet, and windy weather this morning. Jake, Bryant, Jason, Wolpert, Dave, and I met at Kneaders at 6:30 and got the run going. The warmup, thankfully, was only in light rain. Once we started the workout portion, it started pouring and it got windy too. But we managed to stay warm until the cool down. Bryant and I ran 5:25/mile pace for the first 20 minutes, then 5:13/mile pace for the 15 minutes, and I averaged 4:23/mile pace for the 45-second pickups. Not a bad workout, considering lack of sleep from the new baby lately and the poor weather.
|
Brooks Pure Cadence 4 Miles: 16.35 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.80 | 0.00 | 0.00 | 0.00 | 17.80 |
| AM: 11.5 miles easy with Jared, Ben, and Dave, avg pace 7:23/mile.
PM: 6.3 miles moderate, avg pace 6:09/mile.
|
Altra Provision 2 Miles: 6.30 | Mizuno Wave Inspire 11 Miles: 11.50 |
|
|
| 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 in East Layton with Dave, Ben, Jared, and Jason, avg pace 7:23/mile.
|
Adidas Supernova Sequence 8 Miles: 10.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.90 | 3.80 | 1.95 | 1.20 | 19.85 |
| AM: WORKOUT: 20-MINUTE PROGRESSIVE TEMPO, 8X40 SECOND HILLS, 10-MINUTE TEMPO
Bryant, Ben, Dave and I met at Smith's at 5:15 a.m. We warmed up to the tempo loop with bathroom stops at Starbuck's en route. We did a 20-minute progressive tempo (10 minutes at 5:24/mile, 7 minutes at 5:09, and 3 minutes at 5:03), 5 minute jog, 8x40 second hills at 4:31 pace, 5 minute jog, 10-minute tempo to finish at 5:08/mile pace.
PM: 5.45 miles easy on the snow-covered trails in the rain, avg pace 9:38/mile.
|
Salomon Pro Wings 2 Miles: 5.45 | Brooks Pure Cadence 4 Miles: 14.40 |
|
|
| 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 on Centennial Trail from Uintah TH - Riverdale Rd - Terrace - Down Toll Rd. avg pace 7:11/mile.
|
Hoka One One Constant Miles: 8.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles on snow-covered trails in Wheeler Canyon and on Old Snow Basin Road with Dave and Bret, avg pace 9:01/mile. We hit some mid-shin deep snow and decided to turn back before getting our legs too tired for tomorrow's workout.
|
Salomon Pro Wings 2 Miles: 6.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 8.00 | 0.00 | 0.90 | 19.00 |
| AEROBIC BUILDER & 5x45 PICKUPS
I met Dave and Moss at Kneaders at 7:15. It was 18 degrees (feels like 9 degrees) with 12 mph winds from the NW. We warmed up 6.7 miles to the start of the builder route and then did the builder into mostly headwind. I was ten seconds slower per mile than the last few weeks at a 5:25/mile avg. But, that is mostly due to the cold temps and the headwind; the effort was good. The 5x45 second pickups were faster than previous attempts due to some tailwind on those; I averaged 4:16/mile pace on those. Cool down to 2 hours total running time.
|
Brooks Pure Cadence 4 Miles: 19.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 11.55 miles easy with Dave, Ben, and Manny in low single digit "feels like" temps around Ogden, avg pace 7:27/mile.
PM: 5.45 miles easy up Adams Canyon to the waterfall with Bret, avg pace 10:03/mile.
|
Asics GT 2000 3 Miles: 11.55 | Salomon Pro Wings 2 Miles: 5.45 |
|
|
| 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 from Kent's Market in Clearfield with Ben, Dave, Jared, Jason, and Hales, avg pace 7:02/mile.
|
Adidas Supernova Sequence 8 Miles: 10.40 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.30 | 0.00 | 5.90 | 2.10 | 22.30 |
| LACTATE SHUNTS 3-1-1-3 FARTLEK
I met up with Bryant, Ben, and Jason at Kent's and we warmed up almost three miles on Rail Trail and then started the workout. The roads and paths had a light layer of snow that slowed things down a bit here and there, but nothing too bad. The workout was 10 sets of 3 minutes at 5:05-5:10/mile pace, 1 min rest, 1 minute at 4:50/mile pace with 3 min between sets. Bryant and I averaged about 5:06/mile on the three-minute sections and 4:45/mile on the one-minute sections. Good workout! We got a bit lost and ran further than planned....
PM: 3.1 miles easy on treadmill to shake out the workout, avg pace 7:49/mile.
|
Brooks Adrenaline GTS 15 Miles: 3.10 | Brooks Pure Cadence 4 Miles: 19.20 |
|
| |
| 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 with Ben in East Layton, avg pace 7:33/mile. TEN DAY COUNTDOWN TO 2017 - 10 FAVORITE MOMENTS OF 2016: With ten days left in the year I decided to reflect on 2016 and do a countdown of my favorite runs of the year, one per day. Today number 10: 25-mile long run in April with Ken and Ben at sub-6:00 pace. Working together with my brothers for 20+ miles was awesome. It was also the first trial of Ucan and I felt like a million bucks at the end of the run. It was the birth of the Ucan grin and the run that really gave me confidence I had solved my stomach, nutrition, and digestive problems in marathons. I dared to dream of faster marathons that day. Oh and Ken bought Kneaders after for us all! |
Hoka One One Constant Miles: 8.05 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, the first five with Matt, the rest solo in O-Town, avg pace 7:33/mile. Countdown to 2017: 9th best run of 2016 was the last day of April, three weeks to go to Ogden Marathon. The workout was an 18-mile tempo on the race course. We treated it as a dress rehearsal, mimick everything you'd eat/drink the night before and morning of and in-race. I ran really strong at 5:27/mile at the end of a 100 mile week. I ran pretty much course record pace for 18 miles and felt I had lots in the tank. I couldn't help but be giddy on the cool down knowing I had something special brewing for Ogden! |
Altra Provision 2 Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.15 | 3.75 | 3.10 | 1.45 | 23.45 |
| 20-MINUTE TEMPO, 5-MINUTE REST, 16-MINUTE TEMPO, 5-MINUTE REST, 5X45 SECONDS & 5X30 SECONDS OFF 80 SECONDS REST
I did most of my workout on the Prospector Rail Trail from Gentile in Layton down into Farmington and back. I warmed up six miles and then did the 20-minute tempo in 5:20/mile. I flipped around 15 minutes into that tempo and started heading back North, so that inlcudes a 180-degree turn. I took 5 rest and then 16 minute tempo at 5:11/mile. Another 5 seconds rest and then the pickups. I averaged 4:23/mile for the 45-second pickups and 4:03/mile for the 30-second pickups.
The tempo paces felt forced a bit, difficult. The pickups felt really good, strong, and smooth.
Countdown to 2017...moment #8 - Ben, Ken, Bret and I went out to Antelope Island on Jan 23 for some winter trail running. None of us brought any traction devices, like our microspikes. We thought the trails would be mostly clear. We got there in the dark and got lost a few times. But each time we got lost, we ran into this female trail runner, who was out all by herself running and she directed us back to the right path more than a few times #IslandChick.
Then we ran an out and back to Elephant Head, where there's a great view of the Great Salt Lake. This stretch was treacherous with ice. On the way back I slipped and was basically horizontal in the air with my face about to smash into a rock, when I magically flail my arms hard enough and move my legs fast enough to regain my balance for the best near fall ever! Ken dropped to the ground laughing as he was the only one who saw it. Bret and Ben kept running in front of us and Ken and I fell a half mile behind because we couldn't stop laughing. Ken just couldn't believe I didn't go down! We credit the #IslandChick for magically saving me with her island powers. Haha, good times on the island that day.
PM: Annual Ogden Crew Christmas Eve run. Ben, Bret, Moss, Matt, Tim, Brayden, Talon, and Matt's nephew met at the top of 27th Street for a jaunt up Malans Peak, avg pace 11:54/mile. Incredibly fun run in the light snowstorm.
|
Salomon Pro Wings 2 Miles: 4.40 | Brooks Pure Cadence 4 Miles: 19.05 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Merry Christmas!
Countdown to 2017, moment #7
Bryce Canyon Half Marathon. This was a really fun, quick trip down to Bryce Canyon with Benny Van. We left Friday, checked into our motel in Panguitch, picked up packets, and checked out some of the unique landscape down there. The race was so much fun! I was only in like 8th place early in the race as several idiots took off way too fast. I worked up to 2nd place and narrowly lost to Brett Hales by like 13 seconds. Ben also moved his way through the field of idiots and placed 3rd! It was so much fun. We hung out after with Hales, Jason, and my old teammate and friend Levi, who lives down there in Kanab. Good times it was down in Bryce. Next time we need to stay a day longer and go to the National Park after the race.
|
|
| 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 easy on the treadmill while watching two episodes of "Vikings", avg pace 7:23/mile.
Countdown to 2017, moment #6
Catch Me If You Can
Strider's running store here in Ogden put on a fun contest in Jan. The three fastest people to run Malans Peak trail roundtrip in the snow and send their GPS-data to the store would win a pair of shoes. Also if you broke the course record they would add in a bonus. The record was set last time they did the contest in I think 2010, but that was in the summer. This was winter, running up a mountain in the snow. I had recently acquired some Kahtoola microspikes that would give me the confidence I needed to run fast downhill in the snow. So, I figured I would give the contest a try and go after the record. It was gnarly; so tough. I was two minutes behind CR pace at the top, but coming down in snow is easier than dirt, since you don't have to worry about rocks/roots etc. and if you fall it's on snow. I made the time up just barely and beat the CR and won the contest. I later ran it again with Sariah Long and she broke the women's CR. Then in the summer I went after and got the ascent CR. It was a fun year running up Malans Peak hard. We capped that off last night with a Christmas Eve jaunt up the popular mountain.
|
Altra Provision 2 Miles: 11.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| 11.6 miles easy with Ben in single-digit temps in Ogden, avg pace 7:52/mile, with lots of slippery spots. Countdown to 2017, moment #5 of 2016... This is kind of cheating, but I'm going with a full week here. The week I ran the "Ogden Trifecta" which is Ben Lomond Peak, Lewis Peak, and Mount Ogden Peak. Ben Lomond was first. It was an incredible morning with an amazing sunrise. Ken and I ran up together and caught up to Jared near the summit. Two days later it was Lewis Peak on my ten-year anniversary with Amy. It was awesome to show her that trail for the first time. She's lived here now for over a decade but that was her first time running up a mountain and she killed it! The next day I ran hard up Mt Ogden, going after the Strava CR. I got it, but man that's a brutal trail, over 4,000 feet in under six miles of climbing. For the week I topped 14,000+ of elevation gain! |
Asics GT 2000 3 Miles: 11.60 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.65 | 3.10 | 3.00 | 1.40 | 19.15 |
| AM: WORKOUT: 20-MIN PROGRESSIVE TEMPO, 8X50 SECOND HILLS, 12-MINUTE TEMPO I did this workout at the gym on the treadmill. The roads were too icy and I didn't want to take chances running that fast in the dark. I did the tempo efforts at 1.5% incline and the hills at 4% incline. Paces were 20 minutes at 5:15/mile, hills at 4:41/mile, and 12-minutes at 5:10/mile. Tough workout and so much sweat!! PM: 5.5 miles on the treadmill watching an episode of Vikings, avg pace 7:38/mile. Countdown to 2017, moment #4 of 2016: Sand Hollow Marathon Ben, Ken, and I drove down to St George, stayed at my parents' place down there and did the Sand Hollow Marathon as a steady state long run. It was so much fun! We ran 2:36 and ran the whole race together for the most part finishing all three together or within a second for the coolest 1-2-3 overall finishing photo ever! We let Ben take the win (and CR with it) for his first marathon victory. The weather was ideal, the scenery was stunning (Southern Utah in March is green and against the red rock looks awesome). It was pizza and the pool after the race. Good times. |
Brooks Adrenaline GTS 15 Miles: 5.50 | Brooks Pure Cadence 4 Miles: 13.65 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| AM: 8 miles easy with Benny in East Layton, avg pace 7:40/mile.
PM: 5.7 miles on treadmill watching Vikings, avg pace 7:38/mile.
Countdown to 2017, best moments of 2016 #3: Ibigawa Half Marathon & trip.
The trip to Ibigawa far surpassed my expectations. It was awesome. We had such a great group to go with. The runners: Scott, Rosy, Tere, Jill and their guests/family that came with them and also St George leadership Kent Perkins and his family and Zack Renstrom. Just great people. Also the host family we had, the Koishi's were incredibly gracious hosts and all the other Japanese race organizers, volunteers, and local leaders were all great! The race was my slowest and probably worst of the year, but it was so much fun and came to mean a lot to me to win it. My brother Denver and I will always remember that fun trip.
|
Hoka One One Constant Miles: 8.00 | Altra Provision 2 Miles: 5.70 |
|
|
| 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 in South Ogden with Ben and Moss, avg pace 7:17/ mile. Countdown to 2017: 2nd best moment of 2016, St George Marathon. I debated all week as to put this at the top moment or the second spot. I'll save the analysis for tomorrow for why this landed second. But man what a race StG was! I love this event, absolutely love it. People who've never run it can rag on the downhill all the want and hate on it, but anyone that has run it knows this is a special race. Is the course fast? Absolutely. But the competition is as high as you can get without leaving the state, and that's part of the fun. This race has been in my life as long as I can remember. My parents ran this race almost every year when I was growing up. I have fond memories of those family trips to St George. This race has sentimental value to my family, and for that reason winning it meant the world to me and was always on my bucket list of running accomplishments I wanted to one day achieve. I'll never forget this day and to run as fast as I did was really fun. |
Adidas Supernova Sequence 8 Miles: 10.15 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 8.00 | 0.00 | 0.90 | 18.40 |
| AEROBIC BUILDER & 5X45 SECOND PICKUPS
I met Bryant and Jason at Kneaders. We warmed up almost to six miles, Jason turned back from there while Bryant and I started our builder. We ran 8 miles at 5:19/mile avg. Then we took six minutes rest to get to a non-slick road to do the 5x45 second pickups. For these I was a 4:08/mile avg with the last one at 3:55/mile, feels good to have the wheels back.
Countdown to 2017: Best Moment of 2016 - Ogden Marathon
I mentioned yesterday that it was a tough decision between choosing winning Ogden as my favorite moment or St George. Both races mean a lot to me and they are the two main races I felt I really wanted to win someday in the state. But the tiebreaker was the emotions I felt crossing both finish lines. When I crossed Ogden it was sheer joy. I had struggled so much on that course previously. I felt I had to overcome a lot to finally win that race, including the most ridiculous racing weather I've ever heard of! It felt like so many obstacles to overcome and I finally did it. With St. George, crossing the line was more of an emotion of relief. I was happy, but I was more just relieved. Relieved that it was over. Relieved that I had won and the training had paid off. I felt a lot of pressure for some reason at St George, pressure I didn't feel at Ogden.
Ogden is my hometown course and I trained on parts of the course throughout the entire buildup. It was new training for me in the sense that we'd upped the ante to longer intervals and longer tempos than ever before. It was awesome to wake up at 4:00 am and meet Ben and Ken to do some monstrous workout while the world slept. At the end of several of those workouts we finised on the race course at the finish line and every time I visioned the end of the marathon and the strenght I would have to close well. It all came true and it was awesome.
2016 is over and I ran a huge marathon PR, ran over 4,000 miles for the first time, and had a lot of fun watching my friends run well. 2017 is going to be even better!
|
Brooks Pure Cadence 4 Miles: 18.40 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3323.40 | 437.69 | 248.67 | 75.84 | 4085.60 |
|
Brooks Adrenaline GTS Miles: 257.15 | Brooks Ravenna 5 Miles: 138.40 | Brooks Transcend 2 Miles: 81.30 | Brooks Ravenna 6 Miles: 4.20 | Asics DS Racer 10 Miles: 167.88 | Brooks Adrenaline ASR 11 Miles: 25.80 | Brooks Pure Cadence 4 Blue Miles: 161.05 | Brooks Adrenaline 15 (Orange) Miles: 18.00 | Brooks Racer ST5 Miles: 6.00 | Brooks Adrenaline GTS 16 Miles: 360.28 | Salomon S-Lab XT 6 Miles: 291.35 | Hoka One One Constant Miles: 425.15 | ASICS DS Trainer 20 Miles: 243.80 | La Sportiva Bushido Miles: 20.95 | Altra Provision 2 Miles: 261.95 | Brooks Adrenaline GTS 15 Miles: 339.34 | Brooks Pure Cadence 4 Miles: 265.30 | Asics GT 2000 3 Miles: 199.20 | Adidas Supernova Sequence 8 Miles: 325.80 | Brooks PureCadence 4 Miles: 239.60 | Salomon Pro Wings 2 Miles: 36.25 | Brooks Pure Cadence 4 Miles: 174.70 | Mizuno Wave Inspire 11 Miles: 22.00 |
|
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|