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Week starting Aug 24, 2014

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Location:

Orem,UT,USA

Member Since:

Apr 03, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

HS/COLLEGE:
mile: 4:56, 2 mile: 10:21 (1978)
marathon: 2:52 (St. George 1982)
OLD MAN (20+ years later):
5K: 19:53 (Nestle/Art City Days 5K 2007)
10K: 39:55 (Spectrum 10K 2008)
half marathon: 1:26 (Hobble Creek 2008)
marathon: 3:07 (St. George 2007)

Short-Term Running Goals:

Get back to a BQ marathon time (currently 3:40).

Long-Term Running Goals:

Have fun running, keep fit, and fight middle age spread. Run consistently and injury free. Maintain a healthy balance between running and other life priorities. Encourage my ever-aging running buddies to keep running so we can continue to share runs on the trail instead of rocking chairs.

Personal:

Blessed to be married to Karen for 30 years. We have six children (4 daughters/2 sons) ages 16 to 30, and one wonderful granddaughter.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Altra Instinct 1.5 Lifetime Miles: 83.50
Altra Lone Peak 1.5 Lifetime Miles: 21.80
Saucony Guide 7 Blue 2 Lifetime Miles: 376.95
Saucony Fastwitch 6 Lifetime Miles: 200.05
Saucony Guide 7 Black 1 Lifetime Miles: 271.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
24.104.006.000.004.0038.10
Saucony Guide 6 II Miles: 26.10Mizuno Wave Rider 15 Miles: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.104.000.000.000.006.10

6.1 @ 8:28/mi  4x1 miles repeats at THS.

Mile splits: 7:32, 7:39, 7:44, 7:35

A good bump in speed that I attribute to the 3 weeks of stepped up training followed by recovery while on vacation in Canada. My previous splits had been around to 7:50-7:55.

Saucony Guide 6 II Miles: 6.10
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.000.000.006.00

6 @ 8:59/mi

Mizuno Wave Rider 15 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.004.006.00

6 @ 9:49/mi  2000 N hill then up to Dry Canyon trailhead with two level miles on trail

After running up to Dry Canyon with Jeff last week, I decided this might be a hill run I want to work into my training. It's dark going up the road, but it's a great hill. I saw (barely) 3 other runners coming down. I said "Good morning" early enough that they knew I was there and we could avoid colliding. I think I spooked the female runner who was directly ahead of me.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

20 miles @ 10:11/mi.  Murdock Canal trail north.

I was only thinking maybe 14-18 miles when I started, but had 20 in the back of my mind if I felt up to it. The sun didn't rise over Mt. Timpanogos until about mile 8. Even then it was overcast so it never really got too warm.

I discovered the Murdock half marathon was on the trail this morning. I had a good head start on them. The first 8 runners eventually passed me, but the last few of them took a while to pull away. I don't think this was a very big field, at least not many elite runners.

The race turned south of the trail with a few miles to go. I stayed on the trail. I wanted to explore. I had never been this far north on the trail before. The part up to Highland Glen park was nice, but I didn't like the 1.5 or so miles after that until the 10 mile turn around. Maybe next time I'll run loops around the Highland Park trail to get to 10 miles before turning back.

The first 9 miles felt pretty good. As I mentioned, I didn't like the 10th mile much running along the shoulder of the road. The return trip went from hard, to harder, to hang on. I ran out of gas (felt pretty tired, breathing hard), then the wheels came off (my legs started feeling dead). My pace gradually dropped about 2 min/mile. I took 3 shot bloks twice on the way back, and drank plenty of water, but still the last 3-4 miles I was just willing myself forward. I kept thinking this was good mental training, as well as physical end-or-marathon training.

The bright spot is that I had no injury-related pain after the run. I was beat, and took a while to catch my breath and feel enough energy to do other things, but I don't feel like I did myself any damage.

My Hobble Creek half time last week was 1:42. I remember thinking if I were to hold that pace for a marathon it would be 3:24 (2 x 1:42). My time today was 3:24. It doesn't mean anything. Just interesting.

Saucony Guide 6 II Miles: 20.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
24.104.006.000.004.0038.10
Saucony Guide 6 II Miles: 26.10Mizuno Wave Rider 15 Miles: 6.00
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