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Location:

Bountiful,UT,USA

Member Since:

Sep 24, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

8 marathons and a few triathlons.  Marathon PR: 3:26:20 (Ogden Marathon 2006)

This years races (2010) planned so far:

February 13th - SLC Track Club Winter Series 10-k 

April 3rd - Striders 1/2 Marathon

May 15th - Ogden Marathon

June 12th - Cache Valley Classic Triathlon (Olympic)

Short-Term Running Goals:

  • Sub 3:20 Marathon
  • Stay injury free!

 

Long-Term Running Goals:

 

Personal:

Great wife with four great kids.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.750.000.008.507.0028.25
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.003.500.007.50

Speed workout day. For anyone that may have read Sasha's indications as to adding miles before doing speed work, with a minimum of 56 miles per week before including speed work, I politely disagree.  The theory goes that at a marathon distance endurance is the main limiting factor rather than speed.  It is my view that it is always an equation of endurance and speed.  5k and 10k times tend to corrrelate to marathon times for all runners so speed is always going to be in the mix.  My PR in the marathon, as humble a time it is, was reached thanks to added speed work to my weekly training and never exceeding 55 miles per week.  I am positive that Sasha can talk circles around me regarding this subject but you got to go with what works for you.

So I did my Yasso 800s (really Yasso 804.672s since I was doing half miles):

Mile 1 - warmup at 8:40 pace

Mile 2 to 6.5 - half mile at 6:35 pace with a 2.5 min recovery at roughly 8:45 pace. A total of 7 repeats.

Mile 6.5 to 7.5 - cool down at 8:45 pace.

I felt like I had a couple more repeats in me.  I will build up to 10 repeats prior to the St George Marathon.

On the subject of speed it was REALLY INCREDIBLE to watch Usain Bolt demolish the 100 meter world record by 0.11 seconds.  We will probably see him break his own record again and again in the coming years.  What talent...

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.007.007.00

Run up City Creek Canyon.  I ran on my own today which enabled me to control the pace.  Whenever I run with Jeff or Becky I find myself pushing the pace to hard.  On top of that both Jeff and I tend to be "alpha" runners and tend to turn it into a race. 

Moderate effort up to Stuart's Crack and low to moderate back down.  The intention was to run down at a low exertion pace but half way down I came across a fellow runner and that alpha runner surfaced...

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.005.000.008.50

Mile repeats today on the treadmill (ugh). 

mile 1- warm up (8:30 pace)

mile 2 to 7.44 - 5 mile repeats at 6:53 pace with a 3 minute jog between each mile

mile 7.44 to 8.5 - cool down (roughly 8:53 pace)

I was soent after mile last repeat but glad to have achieved the goal.  Would like to build this upt to 7 or 8 repeats prior to the marathon.

Hopefully I will be completely recovered for this weekend long run.

 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.250.000.000.000.005.25

Run (jog) up city creek canyon. Kept a recovery pace the whole way. Faired better than expected since I felt pretty exhausted after yesterdays mile repeats.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.750.000.008.507.0028.25
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