A clydesdale no more!

January 2007

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Slow milesFast milesTotal Distance
217.7034.30252.00
Slow milesFast milesTotal Distance
2.007.009.00

A very light snow was falling but it wasn't too cold. Included 10X20 second pickups during the first 3 miles. I am experimenting with where to put these. Do I run them early in the run when I am fresh but suffer later or wait until the last couple miles and risk being too tired? Felt good most of the run except miles 7 and 8. Upper body was a little tight and form felt a little sloppy. Straightened it out for the last mile and finished well.

Avg HR = 160

Total Time = 1:06:21 (7:22/mile)

Comments(2)
Slow milesFast milesTotal Distance
10.000.0010.00

Legs felt dead. Not sure what the problem was but I had no energy. I'll just chalk it up to one of those days.

Total Time 1:18:14 (7:49/mile)

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Slow milesFast milesTotal Distance
6.000.006.00

Easy recovery run. Finally got around to getting new shoes and they felt great. I wore the last pair for a few too many runs and I could feel it in my lower legs.

Avg HR = 144

Total Time = 48:57 (8:10/mile)

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Slow milesFast milesTotal Distance
7.005.0012.00

Couldn't decide where to run this morning. I wasn't sure how much hill running I wanted to do. Decided to just head out the door and go wherever my legs took me. It was a balmy 40 degrees and it felt very good. Ended up running up Indian Springs drive which is a pretty good climb. Got to Bountiful Blvd and headed towards to Bountiful temple. Met up with another runner and ran with him for about a mile. It is so much easier to push the pace when you are running with somebody. I was able to get into a groove on the way down and pushed the pace the last 5 miles. I was surprised how comfortable the downhill running was today.

Avg HR = 159

Total Time = 1:32:13 (7:41/mile)

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Slow milesFast milesTotal Distance
5.000.005.00

Fortunately it was an easy 5 on the schedule today because the roads are still pretty slippery from yesterday's storm. Just took it real easy today trying to avoid oncoming cars.

Avg HR = 137

Total Time = 42:00 (8:24/mile)

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Slow milesFast milesTotal Distance
16.002.3018.30

It seemed colder this morning than it has the past few days. I have been sort of dreading this run all week. It is the longest that I have gone since the St. George marathon and my first long run in preparation for Boston. I actually felt really good during this run. Felt like I was running at a comfortable pace and it was about 20 sec./mile faster than what I used to do my long runs. With 2 miles to go, I decided to drop the pace to marathon pace (7:00/mile). Felt really good and was not as tired after the run as I usually am after long runs.

Avg HR = 144

Total Time = 2:21:01 (7:42/mile)

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Slow milesFast milesTotal Distance
5.004.009.00

Warmed up with 3 easy miles. Ran 4 miles at tempo pace. Wanted to keep the pace below 6:40/mile. Miles 1 and 3 felt good but fell asleep during miles 2 and 4 (6:32, 6:46, 6:33, 6:36). A little disappointed with the inconsistent splits but feel good about the effort. Cooled down with 2 easy miles.

Avg HR = 154

Total Time = 1:07:26 (7:30/mile)

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Slow milesFast milesTotal Distance
12.000.0012.00

Ran the Davis Blvd. loop. Pretty good climb for the first 4 miles. My form did not feel very fluid today. I really felt as though I was forcing things and my upper body was very tense.

Avg HR = 156

Total Time = 1:32:36 (7:43/mile)

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Slow milesFast milesTotal Distance
5.000.005.00

Very easy and relaxed recovery run. I have been trying to figure out why my knees have been sore this week. Finally dawned on me that it is from all the falling that I did while snowboarding over the weekend.

Avg HR = 139

Total Time = 39:34 (7:55/mile)

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Slow milesFast milesTotal Distance
8.002.0010.00

Felt a little tired today. I think that the lack of sleep the last couple of nights is catching up with me. There was a light snow falling for the first half of the run. This eventually turned into a blizzard. The snow was blowing into my face and it was hard to see. It was very slippery and I almost fell several times. I was hoping to run the last 3 miles faster but decided to back off the pace a little as I was more concerned with maintaining my footing than my pace.

Avg HR: 154
Total Time: 1:17:00 (7:42/mile)

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Slow milesFast milesTotal Distance
6.000.006.00

Easy recovery run.  It was very cold and my face and feet froze.  My left knee and right calf are acting up.  I'm pretty sure that it is due to cold weather.  Once I got warmed up, my form felt pretty good and I was running very comfortably.

Avg HR = 142
Total Time = 47:28 (7:55/mile)

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Slow milesFast milesTotal Distance
20.200.0020.20

Wasn't overly excited for today's run. It was cold (6 degrees with -5 wind chill), I somehow put on 4 pounds over the past 2 days and my chest felt heavy. Decided that today was going to be a very slow run. The cold didn't get to me as bad as I thought it would. I stuffed a couple of hand warmers in my gloves and that seemed to really help battle the cold. At mile 8, I made a pit stop at a grocery store and bought some warm Gatorade since my water bottle had froze. Started to feel a little better and was able to bump up the pace. At mile 14, I could see a runner ahead and decided to try to chase them down. It took a little longer than I thought but finally caught her after 1.5 miles. Having somebody to chase helped break the monotony of the run. My legs started to feel heavy towards the end of the run but I feel good about today's effort.

Avg HR = 144
Total Time = 2:38:17 (7:50/mile)

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Slow milesFast milesTotal Distance
8.000.008.00

The cold temperatures continue.  It was -1 degrees when I headed out the door this morning.  On top of this, I have a cold that is threatening to move to my chest.  It probably wasn't the best idea to be outside running today.  Felt completely wiped out after 2 miles so I thought I would cut the run short at 5 miles.  At the 5 mile turn off, I decided that I felt good enough to get 1 more mile in.  Got to the 6 mile turn off and figured that I may as well make it 7.  I could see the 8 mile turn around so I ended up doing the full run.  The last 3 miles were pretty slow.  Mile 6 was run mostly on ice and my chest started to feel heavy during miles 7 and 8.  Hopefully, this won't make my cold any worse.

Total Time: 1:02:20 (7:48/mile)

Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

Too sick to run today.  I hate missing runs but know that it is for the best.  This is a cut back week anyway so 1 extra day of rest won't hurt too much.

Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Taking one more day off.  Slept most of the day yesterday (something that I can't remember ever doing before).  I thought about running today but with the cold temperatures and poor air quality, I want to take one more day off to make sure that I get this bug out of my system.

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Slow milesFast milesTotal Distance
8.000.008.00

Thought that I was ready to run again but I was wrong.  I had very little energy during the run this morning.  Had a nasty side stitch for the first 2 miles.  Legs started to get really sore the last few miles and my chest was heavy for the entire run.  Hoping things will be better tomorrow.
Avg HR = 154 (Too high.  This is my 7:30/mile HR)
Total Time = 1:05:44 (8:13/mile)

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Slow milesFast milesTotal Distance
9.000.009.00

Felt a little better today but still not 100%.  Temperatures hit double digits (10 degrees) so that certainly helped.  Energy was pretty low at the beginning but I started to feel stronger toward the end of the run.  While running by the cemetery, I decided to stop by and clear off my dad's head stone.  Haven't been by for a while so maybe that helped with the energy at the end of the run.

Avg HR: 149
Total Time: 1:11:50 (7:59/mile)

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Slow milesFast milesTotal Distance
15.000.0015.00

Felt a little sluggish for the first couple of miles but started to feel pretty good once I warmed up..  Felt like I was holding back on the pace but it was pretty close to my usual long run pace.  I didn't take anything to rehydrate or refuel and I could really feel it at about mile 12.  I was going to stop at the convenience store but figured that I was close enough to being done that I would just tough it out.  Glad to have this week behind me.  I fell well short of my mileage goal.  It was a cut back week anyway so it was a good week to be sick.  Next week is a pretty big week training wise.

Avg Hr = 148
Total Time = 1:58:00 (7:52/mile)

I've been trying to figure out my racing plans for the rest of the year.  The only thing scheduled now is Boston then the rest of the year is wide open.  I'm either going to take a break from marathons for the rest of the year or run the Utah Grand Slam.  The Slam is spread out enough this year that it won't be too tough/  I think that I can still give a pretty good effort in each marathon culminating in my first sub-3 attempt at St George.  In reality, I don't think that I will ever be much better than a 2:57-2:59 marathoner.  I can't handle the mileage (physically or time wise) required to achieve much more than that.  It is tough being too slow to be competitive but not slow enough to be able to run events just for the fun of it.  Even if I focus on shorter races, I feel as though I will be in the same boat the only difference being that there is some additional satisfaction of just completing a marathon.

Comments(1)
Slow milesFast milesTotal Distance
5.005.0010.00

Warmed up with an easy 3 miles then ran 5 miles at tempo pace.  Wanted to keep the pace below 6:40/mile.  Since I was sick last week, I was not sure how well I would run this morning.  Felt pretty good and pace was comfortable for the first 3 miles.  Started to force things during the 4th mile but loosened up again during the last mile.  Splits were:
6:34
6:30
6:24
6:35
6:29

Heart rate was around 168 for the first 3 miles then jumped up to 173 for the next two.  Peaked at 178 at the end of the run.  Finished with 2 easy cool down miles.

Avg HR: 156
Total Time: 1:12:21 (7:14/mile)

Comments(1)
Slow milesFast milesTotal Distance
9.003.0012.00

Ran up Eagleridge Drive and back home.  Legs were very tired going up the big hill but my heart rate stayed around 165 which is lower than it usually is for this run.  Got kind of lazy during a few of the flat miles.  Pushed the pace the last 2 miles to get the overall average pace below 8:00/mile.

Avg HR: 149
Total Time: 1:35:30 (7:58/mile)
51:00 going up/45:30 coming down

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Slow milesFast milesTotal Distance
5.000.005.00

Very easy recovery run.  After 2 hard days of running, I was starving yesterday and ate more food than I should have.  I was a couple of pounds heavy this morning but I think it is artificial weight and should come off easily.

Avg HR: 137
Total Time: 40:50 (8:10/mile)

 

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Slow milesFast milesTotal Distance
7.003.0010.00

Temperatures are starting to warm up a bit but it still feels cold. The biggest difference seems to be that it doesn't take as long to warm up once I get home. Today's run felt good. I struggled a little on the uphills but was able to make up the difference on the downhills. Not sure why I struggled so much on the uphill. I run a lot of hills so I shouldn't struggle as much as I do.

Avg HR: 156
Total Time: 1:15:56 (7:36/mile)

There was a runner hit by a car yesterday just a few blocks from where I was running. I heard the emergency vehicles during my run but didn't know what was going on until I saw it on the news last night. She was running on a road that is not very busy and she was in a bike lane. This is a good reminder of how careful we all need to be while out on the roads. They haven't been able to identify her so this is also a good reminder that we need to have some form of id with us while we run. I have a RoadID on my shoe which has my name and emergency contact numbers. It is also a good idea to make sure that somebody knows when and where you are running.

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Slow milesFast milesTotal Distance
7.200.007.20

Didn't have very much energy this morning.  The legs just weren't firing on all cylinders.  The fog rolled in the last mile and I couldn't see more than 10 feet in front of me.  

Avg HR: 158
Total Time: 54:35 (7:35) 

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Slow milesFast milesTotal Distance
21.300.0021.30

Today was just about time on my feet.  I wasn't worried about holding any particular pace.  I just wanted to run comfortably.  Pretty uneventful run until the 17 mile mark.  I forgot to drop hand warmers in my gloves and my hands were completely frozen.   It was pretty painful.  I stopped at a convenience store and bought a hot chocolate hoping the warm cup would jump start the blood flow to my fingers.  It seemed to work as my fingers didn't bother me the rest of the way.  Ran the last mile at marathon pace just for fun.  This was my highest mileage week (beating previous high by 1 mile).

Total Time: 2:39:36  (7:58/mile)

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Slow milesFast milesTotal Distance
6.000.006.00

Relaxed run.  Legs felt a little tired from Saturday's run.  Started to feel better after a couple of miles.  Air quality is still very bad.  I am starting to feel it in my lungs.  Hopefully a storm will move through in the next few days and clear out the inversion.

Avg HR: 147
Total Time: 47:20 (7:53/mile)

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Slow milesFast milesTotal Distance
12.000.0012.00

Ran up to Bountiful Blvd., past the Bountiful temple, to 400 North then back home.  Going uphill was alright but I couldn't get into a groove on the way down.  I felt really clumsy while trying to hold my form on the steep downhills.  It was nice to get above the inversion and be able to breathe.  Lungs and throat are really burning because of all the garbage in the air.

Avg HR: 154
Total Time: 1:37:41 (8:08/mile)

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Slow milesFast milesTotal Distance
3.003.006.00

Woke up to a fresh layer of snow.  It was nice that the inversion was cleared out but had to pay for it with slippery roads.  Schedule called for a 5 mile recovery run but I didn't feel like running slow.  Ran the first 3 miles at GA pace then dropped down to marathon pace for the last 3 miles.  Felt good and in control.

Avg HR: 161
Total Time: 43:58 (7:20/mile)

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Slow milesFast milesTotal Distance
217.7034.30252.00
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