Running

January 2011

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJeff L's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

Location:

Lehi,UT,

Member Since:

Jul 19, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

2015 St. George Marathon (2:44:11)

2014 Hobble Creek Half (1:17:18)

Short-Term Running Goals:

Goals

  • 5K - 16:59
  • 1/2 Marathon - Sub 1:17:00
  • Marathon - 2:45:00 

Miles:This week: 18.90 Month: 36.80 Year: 1406.45
Pegasus 34 White Lifetime Miles: 824.60
Kinvara 8 (blue/orange) Lifetime Miles: 416.15
Pegasus 34 Blue/gray Lifetime Miles: 597.76
Lunaracer 4 Lifetime Miles: 171.35
Hoka Clifton 1 Lifetime Miles: 575.85
Brooks Levitate Lifetime Miles: 266.00
Hoka Clifton 4 Lifetime Miles: 102.10
Pegasus Turbo 2 (green) Lifetime Miles: 10.50
Total Distance
209.35
Black Launch Miles: 99.40Wave Rider 12 Miles: 30.75Kinvara Miles: 48.20Mizuno Wave Creation 10 Miles: 6.60#2 Wave Rider 10 Miles: 18.30Saucony Triumph 6 Miles: 6.10
Total Distance
10.00

10.0 on the TM.  I really wanted to meet up with Allie and the others this morning, but I just couldn't bring myself to run outside when it was about 5 degrees.  The LC is closed, so my brother got me into the gym down at the hospital.  Pretty good run for me.  I was skeptical I would make it 10 miles, but it went by fast.

Lifted for about 25 min.

A quick summary of my 2010 running year.  All in all, it was kind of a disappointing one as far as hitting my goal times, but oh well.  I think the times will eventually come if I keep putting in the work. I had high aspirations for TOU and actually probably ran the best 18 consecutive miles of my life.....and then the wheels fell off.  But I learned a lot.  DesNews Marathon was fun for a little while, but I really have no desire to run that race again.  But I also learned from that race.  I think I let the marathon and the half marathon get the best of me mentally this last year.  I think I will switch up my training a bit this coming year and really try to incorporate a bit more speed "stuff" and tempo miles.  As of now, I have one marathon on the schedule for 2011 (Boston).  If I don't get into St. George, I may not do another marathon during the year.  I also am entered in the half marathon at Utah Valley.  I will obviously sign up for many other races as the year gets going.  Would love to do more 5ks and 10ks to help develop some more speed.  I think it will be a good year.......and hopefully I will avoid any injuries unlike the last 2 years where I've missed about 2 good, solid months of running in each year.

Black Launch Miles: 10.00
Comments(1)
Total Distance
6.25

6.25 easy miles on the TM.  Avg pace was probably right around 7:50.  Perfect for what I wanted today.  Looking forward to getting back into the swing of things.

Wave Rider 12 Miles: 6.25
Comments(3)
Total Distance
6.75

6.75 at the gym.  6x800 with 400 rest.  Warmed up with 1 mile and then did the first two 800s on the track at the LC.  My watch told me both were right around 3:10, but that felt too easy.  My guess is that they were both a bit short.  A TM opened up and I did the next 4 800s there.  I did all of them at 6:35 pace and my rests were around 9:00 pace.  Ideally I would do these 800s at 10k pace, which should be around 6:10s or so, but I'm just getting started.  I will drop the times as I progress over the next few weeks. 

Kinvara Miles: 6.75
Comments(2)
Total Distance
6.00

6.0 easy on the TM.  Stomach issues or I would have went a bit longer.  Avg pace was right around 7:45ish.

Black Launch Miles: 6.00
Add Comment
Total Distance
7.50

7.50 in 59:11.  Decided to run outside this morning.  My phone said it was 10 degrees, but I bundled up and overall I was just warm enough.  Did about 1 mile at MP, but I forgot to switch my watch over to auto lap, so I didn't get splits.

Wave Rider 12 Miles: 7.50
Add Comment
Total Distance
5.50

5.50 on the TM.  Some stomach issues, so I quit.  Definitely leaving some miles out there this week.

Black Launch Miles: 5.50
Add Comment
Total Distance
15.00

11.60 in 1:31:58.  Avg pace 7:55.  Started at 5:30 and ran the 300 West route.  Was around 14 degrees when I started, but I was bundled up pretty good.  After about 10 miles my legs were getting tired. 

Lifted for 40 min and then ran 3.40 more on the TM to get to 15 total for the day.

Good first week of getting back to some regular training.  Hope to build on this going forward.

Kinvara Miles: 3.40Black Launch Miles: 11.60
Comments(1)
Total Distance
6.50

6.50 in around 50 min on the TM.  Could be a rough week.  I'm in Bozeman today/tomorrow and then I go to Reno on Thursday/Friday.  I'm going to have to work to get the miles in this week, but I will do it.

Black Launch Miles: 6.50
Add Comment
Total Distance
6.25

6.25 on the TM.  Did 1.75 warm up and then did a ladder of 400, 800, 1200, 1200, 800, 400 with 400 jog between each distance.  Did the first 3 at 6:27 pace and then did the last 3 at 6:27 to 6:31 pace.  Surprised I felt as good as I did, but I was ready to be done on the last one. 

Black Launch Miles: 6.25
Comments(2)
Total Distance
8.00

8.0 in 1:06:43.  8:20 avg pace.  Really slow run outside this morning.  I think everything this week caught up to me on this one.....hardly ate yesterday, travel, less sleep, work.  Off to Reno, NV today.  Won't run again until tomorrow night hopefully.

Wave Rider 12 Miles: 8.00
Add Comment
Total Distance
15.25

15.25 in 2:01:01.  7:56 avg pace.  Eventually made my way up to Smiths Mktplace and then back home.  A few variations to get some more miles in.  I would stop every 3 miles or so and stretch.  Not a good week for miles, but I didn't have much time.  Should be able to get back on the wagon this week.

Will lift for an hour.

Black Launch Miles: 15.25
Add Comment
Total Distance
9.60

6.60 in 53:30 (8:07).  Did the old church route.  Its been a while since I ran over there and it was nice to run somewhere different.  Good temps this morning.  Probably just over 30 degrees.

PM 3.0 on the TM in about 24 min and lifted for 20 min.  I'm feeling heavy and out of shape so I'm going to try and mix in some extra lifting and I really need to get my miles up to 55-65 per week.

Mizuno Wave Creation 10 Miles: 6.60Black Launch Miles: 3.00
Comments(3)
Total Distance
7.85

7.85 in 1:03:07.  Similar workout to last Wednesday.  Started with a 2.50 warm up and then did:

0.22 1:26

0.50 3:10

0.78 4:55

0.74 4:44

0.50 3:14

0.25 1:37

I had about 0.25 breaks in between.  Ran over to the Lehi track and did most of the intervals there.  Everything ended on the speed ended up being around 6:20 to 6:30 pace.  So, a little bit faster than when I'm on a TM.  Hopefully I'll just keep progressing and getting these faster over time.  Felt good though.

Kinvara Miles: 7.85
Add Comment
Total Distance
5.00

5.0 in about 39 min on the TM in the evening.  Took all I had to get to 5 cause I wanted to be done.

Black Launch Miles: 5.00
Add Comment
Total Distance
13.00

8.0 in 1:01:58 (7:45).  Ran up to 300 West and back.  Wanted to get in 2 MP miles (6:50ish).  Did a 4 mile warm up and then did my 2 MP miles at 6:22 and 6:31.  My body has no idea of pace right now and these times were a bit faster than they should have been, but there was some downhill.  Happy with how it went though.  Cooled down with 2 miles back to the house.

PM 5.0 on the TM at around 7:45ish pace.

Kinvara Miles: 8.00Black Launch Miles: 5.00
Comments(1)
Total Distance
6.00

6.0 on the TM in the early afternoon.  Lifted for 25 min before.

Black Launch Miles: 6.00
Add Comment
Total Distance
9.00

9.0 on the TM in the late afternoon.  10 min on the elliptical.  I had to be to work around 7:00 this morning, so I wasn't able to run in the morning.  Really wanted to get a long run in of around 15 or so, but I just have a hard time if I can't do it in the morning.  9 was about all I could handle on the TM.

Was hoping to get my mileage in the mid 50s, but I got just below that this week.  I think this is my first 50 mile week in quite some time.  Hopefully I can build off of this.

Kinvara Miles: 9.00
Add Comment
Total Distance
10.15

10.15 in 1:20:17 (7:55).  Wanted to get a longer run in this morning, so I woke up just a bit earlier.  Just kept the pace nice and easy.  Ran up 300 West to the "T" in the road and then went towards Smiths Mktplace until I hit the turnaround point.  Hit 5 miles right around 41 min and then on the way back I was mostly in the 7:30s each mile.  Glad to get this run in.

#2 Wave Rider 10 Miles: 10.15
Add Comment
Total Distance
8.20

8.20 in 1:05:19.  Wanted to get some kind of a speed workout in today so I ran over to the track (2.35 miles) and then 3x800 with about .25 jogs in between.  

0.51 3:24

0.52 3:11

0.50 3:11

Then I switched to 3x400 with .25 jogs in between.

1:31, 1:32, 1:29

Jogged home to get to 8.20.  My main goal is to get some descent leg turnover and I guess I got it.

Kinvara Miles: 8.20
Comments(2)
Total Distance
8.15

8.15 in 1:06:45 (8:11).  Ran out towards Saratoga and back.  I had to take it easy once I hit the JRP because it was very icy in a lot of spots.  Also, my legs are a bit tired from the last two days.  Slow, but good run.

#2 Wave Rider 10 Miles: 8.15
Add Comment
Total Distance
5.00

5.0 on the TM.  2 mile warm up and then did 2.50 at MP, or about 6:50.  Felt like I was going to pass out for the first mile, but then I felt better.  Ran in the evening because I was up late last night at BYU game and didn't want to get up this morning.

Kinvara Miles: 5.00
Add Comment
Total Distance
6.10

6.10 in 49:00 (8:02).  Nice and easy today.  Cold and foggy as well.  Was hoping to get around 7 or 8 this morning, but I was ready to be done at 6.  Hoping to get a longer run in tomorrow morning.

Saucony Triumph 6 Miles: 6.10
Add Comment
Total Distance
14.30

14.30 in 1:54:23 (8:00).  Started at 5:30 with Mark.  I was fine for the first 10 miles but then I got cold.  Split from Mark around the 9 mile mark and added some on.  Kind of just went all over the place.  

Not a bad week.  Was hoping to hit the mid 50s with mileage, but that is proving to be hard now days.  Maybe next week.

Lifted for 35 minutes.

Black Launch Miles: 14.30
Comments(1)
Total Distance
14.00

9.0 in 1:12:10 (8:01).  300 West route.  About 30 degrees, but the wind was just howling in certain spots.  I need to start eating better.

PM 5.0 on the TM.  Nice and easy.  This was actually a good run.  Felt good and the time passed by fast.

Wave Rider 12 Miles: 9.00Black Launch Miles: 5.00
Add Comment
Total Distance
209.35
Black Launch Miles: 99.40Wave Rider 12 Miles: 30.75Kinvara Miles: 48.20Mizuno Wave Creation 10 Miles: 6.60#2 Wave Rider 10 Miles: 18.30Saucony Triumph 6 Miles: 6.10
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):