| Location: Riverside,CA,United States Member Since: Jan 05, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:23 Hobble Creek Half-Marathon (2001)
3:11:58 Top of Utah Marathon (2004)
3:08:27 St. George Marathon (2008) (2nd Marathon)
3:05:41 (unsure on seconds) St. George Marathon (2013) Short-Term Running Goals: Marathon in 2:50s next year. In time, under 2:40. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 95.15 | 31.85 | 4.00 | 0.00 | 131.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was at a conference in Seattle, so I went running around the city. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I started this one out pretty easy, but felt better as it went on.
Precision (Light Blue): 272
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Spanish Fork Half Marathon (13.1 Miles) 01:29:42, Place overall: 14, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 13.10 | 0.00 | 0.00 | 18.00 |
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I didn't leave myself quite enough time to warmup with pre-race rituals and all, so I started off a little slow and felt tight for the first few miles. I was hoping that it would improve as the race went on, but I wasn't sure. Especially since my IT band's been a little sore lately. But as the race went on, I felt better. It wasn't a great time, but I had to cut back on running quite a bit this week with my IT band and with the conference traveling and such. These were my mile splits: 1: 7:24 2: 7:20 3: 7:15 4: 7:05 5: 6:55 6: 7:06 7: 6:59 8: 6:31 9: 6:51 10: 6:37 11: 6:24 12: 6:26 13: 6:09 Last .1 : :32 I then ran four miles as a cooldown. All things considered, I was happy with the race. I think with a better warmup and without some other kinks, I could have run quite a bit faster. But it's a good refresher in racing. Elixir--26 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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I warmed up for .5 miles, then did 5 repeats of 1.25 miles. It wasn't a speed workout, but I was pushing the stroller with Joshua, and the loop has a lot less traffic. These were my splits for the loops (pace per mile in parentheses): 11:08 (8:54), 9:39 (7:43), 9:11 (7:21), 9:06 (7:17), 8:58 (7:10). I was still a little stiff from Saturday, but this pace felt surprisingly easy and relaxed after a pretty good marathon pace run/race on Saturday. Wave Rider: 283
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| I went 6 miles easy with 2 1-mile repeats (6:22 and 6:24). I felt pretty good--a little tight, but not bad. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.75 | 0.00 | 0.00 | 7.00 |
| I did a 1.75 mile warmup and a 1.5 mile cooldown. In between those I went on a 3.75 mile tempo run. My 1.25 mile splits were 8:49 (7:03/mile), 8:20 (6:40/mile), and 7:37 (6:05/mile). Anna rode her bike with Joshua in the trailer to pace me. It felt really good and the pace was surprisingly easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I went on an easy five mile ride pushing Joshua in the stroller. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 10.00 | 0.00 | 0.00 | 21.50 |
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The first 10 miles of the run I went a pretty easy pace, and then sped up for the last 10. My split for the last ten miles was 1:11:45 (with the last two miles in 6:24 and 6:31). I finished with a 1.5 mile cooldown. I didn't sleep very well last night, so I was happy with this run. Now it's time to start my taper for St. George. My first (and only) marathon I didn't taper, since I was just going to do it as a long run (and, consequently, I ended up hurt), so I'm looking forward to this one. I've kept my mileage relatively low just to play it safe and to get a good base under me in order to bump up my training for some faster times in the next few years.
Elixir: 47.5 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
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I started and ended with a .5 mile warmup and cooldown. In between I did a 7.5 mile run picking up the pace as the run progressed. I was doing a 1.25 mile loop, so I have my splits for the successive loops (with my pace per mile in parentheses): 9:47 (7:50) 9:26 (7:33) 8:51 (7:05) 8:14 (6:35) 7:52 (6:18) 7:43 (6:10) My IT band didn't bother me at all and the pace felt hard but pretty comfortable up until the last couple loops which were a little tougher. I was pushing Joshua in the stroller, so I'm not sure how my pace would have translated sans stroller. But it was a good start to my taper for St. George. Precision (Light Blue): 280.5
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| After a nasty cold, I was finally able to get out running again. I felt pretty good on the run, I'm a little disappointed about the lost time. But I didn't want it to turn into a lingering thing and it gave me a forced rest for my IT band, which was already feeling much better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just 3 easy miles today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I went 6 with Chris today. It was a comfortable pace, and things felt pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I went 3 miles pretty easy with a few strides.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
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I went 10 miles easy and finished with 2 1-mile repeats in 5:58 and 5:55. With my cold, I've had a pretty unstrategic taper, so we'll see how things turn out. But I'm confident I won't end up injured like I did after my first (and only) marathon. And I feel that I have a decent base from which I can build for next year and beyond. I'd like to go out with the 3:10 group for the first half, and then be ready to move up after the first half. I would be more aggresive, but with my cold and previous IT band scare, I've not quite had the training I would have liked to go much faster. Next year, though, I think I'll be shooting for the 2:30-2:45 range.
Elixir--60 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I did three easy miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 95.15 | 31.85 | 4.00 | 0.00 | 131.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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