Everything Counts

Off day (as usual).  My legs feel pretty decent after sleeping in my compression sleeves.  Here is a link to the Herald Journal's article on the race yesterday:

http://news.hjnews.com/allaccess/article_879ec108-0d1e-11e3-97c4-0019bb2963f4.html

And a few photos of the race also from the Herald...

And this is one of Jake, Coyle, and me getting our awards; this one courtesy of Ben.

11.7 miles easy from 21st St Pond with Dave, Ben, and Bret.  We threw in a different route than usual out into North Ogden and back through DDO.  My legs feel a bit fatigued, but overall not too bad.  Retired a few pairs of shoes and broke in a new pair this morning.  They feel really good.

4.45 miles easy.

15 miles easy with Ken, Dave, Bret, and Jon (for the first 5 miles).  We ran from the Riverdale Parkway into Roy, along the rail trail into West Haven, up through West Ogden, and back along the Riverdale Parkway again.  I was feeling extremely sluggish today and tried to keep Ken from pushing the pace; he got a few 6:30s in there, but I got a lot more 6:50s (so we'll call it a draw).

9.3 miles easy on the East side of base.  Finished on the track with a 200 Meter pickup in 28.1 seconds.  My legs felt pretty sluggish for 7 miles then loosened up a bit and I felt better toward the end.

NOTE: Everyone should consider running The Classic 10k or 5k on Sept 7 in Layton.  There will be cash prizes and you can get $10 off with the code "HNRCLASSIC10".  Ken and Janae Richardson are managing the race now and are looking to really make it a big event each year in the state, maybe even adding it to the circuit next year if they can get enough people out this year.  Those of you training for St. George can use the 5k or 10k as a tempo at the end of a long run to simulate a fast finish for the marathon.  So sign up today! http://runtheclassic.eventbrite.com/?discount=HNRCLASSIC10

2nd NOTE: A group of Weber/Davis runners are planning a long run on Labor Day morning on the Huntsville Marathon course up in Monte Cristo to get some downhill MP in before St. George.  Anyone is welcome to join.  We'll likely run 20+ miles with a good chunk at MP.  Comment or message me if you want to come.  Here's the most likely route: http://www.gmap-pedometer.com/?r=6061992 

PM: 4 miles easy

AEROBIC BUILDER

We had an awesome turnout this morning for the aerobic builder: Ken, Jason, Dave, Ben, Bryant, Bret, and me.  Bryant and I ran together and did a 5:14 average for 8 miles.  Bryant and I were surprisingly conversational on the run, which is also a great sign that this is a manageable pace for long distances.

WARNING: If you don't want to read a long ramble about my history of aerobic builders over the last year stop reading now.  It's probably quite boring for most people.

I've looked back over my training for the last year or so and these aerobic builders have really taken me to the next level.  After a disappointing St. George Marathon last year, I took a hard look at my training and realized I didn't have any marathon-specific training at all.  I had several interval sessions and quite a few 4-mile tempos at HMP, but basically nothing at MP (or even at like a tinman pace).

So, I came up with the idea that I had to have at least one run a week where I was building aerobic endurance.  I wanted to start with something that I knew I could easily handle and go from there.  I started the aerobic builders on 23 Oct 12 with 7 miles at 5:56 pace (and that also included a break at the turnaround at 3.5 miles; which now I do them without stops).

I gradually dropped the pace by 2-5 seconds a week. By 8 Jan 13, the week before St. George Half, I was down to 8 miles at 5:26.  By 19 Feb, the last one before Phoenix Marathon, I was down to 5:20 pace.

After Phoenix I kind of went away from the aerobic builders a bit and I had some good races in April off of what was likely residual fitness and then by the time May rolled around I was really struggling and kind of back to the level I was running at last year.  I only did two builders between Phoenix Marathon in early March and USA Half in late June.  I ran poorly at USA's and it did not sit well with me at all!

In July I started back with the aerobic builders, again starting from a place I knew I could handle and have been doing them almost weekly since.  I have now jumped my fitness to the best half-marathon (and hopefully) marathon shape in my life (I even think I could get a 10k PR if I attempted it at sea level).

Here is a table of my recent builders since USA half and these are all on the exact same course.  Miles 1, 7, and 8 are slight uphills.  Miles 2 and 3 are slight down.  Miles 4-6 are pretty flat, but mile 5 has a pedestrian bridge that goes over I-15 and really sucks your pace.  But, for the most part this is about as flat of a 13-mile loop you can get in Utah.

As you can see I try to challeng my fitness each time out.  The body has an amazing ability to adapt.  If you continue to challenge it, it can usually continue to respond with results.

Sorry for the long post, but I thought maybe this could help some runners to see.  The thought of weekly 8-mile runs at MP can sound daunting, but if you start with something you can handle and go from there, I think these are very beneficial (and really I need to start extending these to 10 miles at the same pace and then continue to drop the pace after that).

AM: 9 miles easy on the trails with Dave.

PM: 6.25 miles easy in South Weber = hot out!

HOOPER TOMATO DAYS 5K

This is a great, low-key 5k that is flat as a pancake.  There are very few turns and so it's great to run a fast time on an honest course. Only problem is it's 3.07 instead of 3.1.  I met up with Ben and Dave and we drove out together.  We met Ken out there who said he was going to race while pushing his kids in his jogger.  But when we got there he didn't have his kids and Ben said, "I knew you would do this.  Tell me you're pushing kids and then show up ready to race for reals!"  So the race was on between those two.  Fun to watch.  We also saw Steve there and the five of us warmed up 4 miles and some change.

The race got off and I took the lead right off the bat and really got after it.  My first mile was 4:36 and I felt ok.  I continued to feel pretty decent through 1.5 miles.  At that point you turn north and there was some headwind (well that explains why 4:36 didn't feel too bad on mile one).  I tried to keep in the 4:40s, but I was slowing for sure.  Mile 2 was like 4:48.  Mile 3 I was way out in front and I had to battle that little voice in my head telling me it was ok to slow down.  I managed a 4:52 for mile 3, which I'm not too happy about, but oh well.  That sometimes comes with racing solo up front.  Final time was 14:37 on my watch but 14:38 chip.

Had it been the full 5k I figure I would have been 14:48-49.  So, I'm very happy with the effort and feel like with some competition I could have gone faster.  After I used my $50 and we all headed to Warren's for a well-earned breakfast.  Another great time out with the guys!

http://connect.garmin.com/activity/368157071

PM: 6.4 miles easy on the trails.