Thursday, May 19, 2011
5/19/11 (Thursday) Run
Today I ran 4 miles in 29:12. I did this by running mostly at 7.7 for the first two miles, but for the last quarter mile of each mile I increased it to 8.6 mph and then to 9.0 mph for the remaining .12 miles. At the beginning of the third mile I increased it to 7.8 mph, still doing the same increases for the last quarter mile of the third mile. I did not increased it as usual at the end of the third mile but at mile marker 3.25 I did 6X100 meter intervals at 11.0 mph. I did something a little different than last time as I ran it today 7 seconds faster.
5/18/11 (Wednesday) Run
Today I ran 7 miles in 50:33. I tried to mimick the same run I did during my taper week for the SLC half-marathon. I warmed up to 8.1 mph and ran that until the 3.5 mile mark. I then ran 2X800 meter intervals at 9.3 mph with a one minute recovery at 8.1 mph between intervals. By this time I was almost at the 5 mile mark so I decreased back to 8.1 mph until the 6 mile mark. I increased it to .1 mph for the next two quarterr miles and then by .1 mph for each tenth of a mile at mile 8.60. I thought it took me 3 seconds longer to run the 7 miles than last time but I actually ran it 7 seconds faster than last time, so I obviously did something different but cannot remember exactly what it was.
Wednesday, May 18, 2011
5/17/11 (Tuesday) Activities
Today I ran 4 miles in 29:45. I ran most of it at 7.7 mph, ending each quarter mile at 8.6 mph and then 9.0 mph for the last tenth of a mile. I increased it a little more per the first two quarter miles and then each tenth of a mile during the last mile.
I also went on the bike for about 13.5 miles. I thought that would not be possible tonight because rain was forecast, but there was a nice break in the weather for several hours this afternoon. Not sure of my actual mileage because I stopped my watch when I had a particularly long stop due to an inconsiderate motorist and forgot to start it back up. I did measure it out on a map and travel at least 13.5 miles and probably closer to 14. I only intended to go 10 but it felt really good, much better than running, and I got a little farther west then I realized.
I also went on the bike for about 13.5 miles. I thought that would not be possible tonight because rain was forecast, but there was a nice break in the weather for several hours this afternoon. Not sure of my actual mileage because I stopped my watch when I had a particularly long stop due to an inconsiderate motorist and forgot to start it back up. I did measure it out on a map and travel at least 13.5 miles and probably closer to 14. I only intended to go 10 but it felt really good, much better than running, and I got a little farther west then I realized.
5/16/11 (Monday) Run
Today I ran 5 miles in 35:06. I did my usual warm-up for the first mile. I ran the next two miles at 9.0 mph. Last time I ran this run the week of my SLC half-marathon I was able to run a 5k in 19:57 but I was not able to do it today. Tired legs. My heart rate is doing fine so I know it is not that. I then decreased it to 7.7 mph but gradually increased it to 8.3 mph to finish the fourth mile. I ran the fifth mile at 9.0 mph, increasing it each of the first two quarter miles then each tenth of a mile.
Sunday, May 15, 2011
5/14/11 (Saturday) Activities
Today I ran 12 miles in 1:38:46. I was aiming for 1:36:00 but my legs were just too tired from the week's activities. But it felt good. Once again feeling better after the five mile mark. It might be more psychological. An awful lot of bugs out on the causeway. They are all midges, so there is no danger in them, but it is still not fun to swallow them so it makes breathing more difficult.
Due to spending time with my wonderful fourth daughter, after about an hour I went out for my bike ride. I went 25.26 miles. I took a different route as I knew if running were bad on the causeway, cycling would be even worse.
Total running miles for the week = 37
Total cycling miles for the week = 41.14
Due to spending time with my wonderful fourth daughter, after about an hour I went out for my bike ride. I went 25.26 miles. I took a different route as I knew if running were bad on the causeway, cycling would be even worse.
Total running miles for the week = 37
Total cycling miles for the week = 41.14
5/12/11 (Thursday) Activities
Today I just ran 3 miles in 21:23. I decided to run it differently than last time. I warmed-up for the first mile at 7.5 mph, then ran the next mile at 9.3 mph. Then I recovered at 7.5 mph for the next half mile (four minutes) and then finished the last half mile at 9.3 mph. I just felt this was better preparation for the race.
Then this evening I went out cycling for 15.88 miles. I did this in 50:48. It was a beautiful evening to be riding.
Then this evening I went out cycling for 15.88 miles. I did this in 50:48. It was a beautiful evening to be riding.
5/11/11 (Wednesday) Run
Today I ran 10 miles in 1:10:35. This was the fastest I have ever run 10 miles. Normally I would add a qualifier on this saying that it was on a treadmill (which it was) but my previous fastest, which was part of the SLC half-marathon, had more than 7 miles of downhill in that first 10 miles and I had none of that on the treadmill, so I feel it is a good comparison this time. I accomplished this by warming up to 8.4 mph by the 7 minute mark. I ran at 9.0 mph for the last quarter mile of the first mile and then at 9.0 mph for the last .15 miles of each of the next four miles. I continued at that pace until the end of the five mile mark. I then increased it to 8.5 mph, still running faster the last .15 miles of each mile. I did this for the next two miles and then increased it by .1 mph at the beginning of each new mile, still running faster at the end of the last mile, except for the end of mile 9.0. At mile 9.0 I increased it by .1 mph each of the next two quarter miles and then by .1 mph each tenth of a mile beginning at mile 9.6. I felt tired at the end of the run but not exhausted. However, the difference between today and the SLC half is I doubt I would have been able to keep up this pace for another 3.1 miles.
5/10/11 (Tuesday) Run
Today I ran 5 miles in 34:50. The real goal was to run 10X400 meter intervals with a one minute recovery between each interval. I ran the first 5 intervals at 10.0 mph. That was tiring and I did not have the psychological confidence to do the next five at the same pace. So I did the next three at 9.5 mph and the two at 9.7 mph. I felt good about my effort, but was still a little disappointed that I could not do the same pace as I did the last time I ran this.
5/7/11 (Saturday) Activities
Today I ran 16 miles in technically 2:17:19 but it really would have been faster than that. Let me explain. During the week I debated about today's run because my second oldest daughter was running her first race, the Run for the Cure in SLC. A 5k. I really wanted to support her in it but I also knew I had to do my run since my race is just two weeks from today. I knew if I ran in SLC I would have to run on a lot of sidewalks and the best way to do it would be to start out at the Gateway and end there as well (where my daughter's race ended). I thought that running most of the SLC half-marathon course would be a good way to go, but that meant getting up to the UofU. That is uphill basically all the way. I could take TRAX up there and then start, but since my running distance is longer today than a half I decided to just run up to the Uof U. Of course, that also meant getting up far earlier than I usually would on a Saturday. I finally decided I have waken up early for myself before on race day and there is no reason I could not wake up for my beloved daughter early on a Saturday. So I started at the Gateway around 6:45, which was my target time if I was going to be there for my daughter. The run up to the UofU was actually quite nice. BTW, it is four miles, basically all uphill, to the starting point of the SLC half-marathon. But it felt good and I was able to average an 8:00 minute mile per pace except near the very end, which is the worst of the hills. But by the time I got to the starting point of the SLC half I was just a minute and a half off pace and since it was downhill for the next seven miles I thought I could make that up. It felt good to reach that point but I actually was a little more satisfied with my run up to the UofU than I expected. I did make up the time, and then some, and by the time I got to the 5k area I was averaging exactly what I wanted, which was an 8:00 minute mile. I got to the 5k point at my mile 14.5-14.75.
My plan was to go near the end of the race and run in the opposite direction of all the racers. I had done this before when looking for my loving Heidi in the halfs and it worked well. However, there were far more racers than I expected. Loretta told me later that they had expected 18,000 entrants. Almost everybody was walking by the time I got to that point, perhaps a lot out of necessity. They were coming down 300 West, which is a fairly wide street, and they were taking up the entire street with not a whole lot of room between racers. It was not wall-to-wall, but when you have people moving relatively fast, there is less room available. I was not sure if I was going to be able to find Loretta. So I slowed my pace and began scanning the immense throng of people. Because of all the people, I had to run on the sidewalk, which made scanning for Loretta over the parked cars all the more difficult. I passed literally thousands of people, trying to keep one eye in front of me and one eye on the crowd. After about .75 miles or so I spotted her. She was more than halfway across the street and did not see me. I ran in the opposite direction a little further then ran out with the racers. My plan was to come up behind her and surprise her. Something really interesting happened which I did not expect in the least. As I was within feet of her I became very choked up. I could not have been happier to be there to support my daughter and I knew I made the right choice. I came up just as I had planned and she was surprised. She expressed disappointment in herself but I and her running buddy kept encouraging her on. She finished in a very respectable 46 minutes, which was actually a minute faster than she had run her best while training. And considering she was having breathing problems, all the more admirable. Though it was not my race to run, nor did I run it, I know it made for a wonderful day, one I shall never forget and ever be grateful for that I obeyed the promptings of the spirit. Her expressions of gratitude for me being there only served to confirm this even more.
Later that afternoon I rode 35.95 miles on the bike. This time I incorporated two hills. It was a great ride and, I felt, wonderful preparation for my next half. But I was tired for the rest of the day.
Total running miles for the week = 48.75
Total cycling miles for the week = 51.25
My plan was to go near the end of the race and run in the opposite direction of all the racers. I had done this before when looking for my loving Heidi in the halfs and it worked well. However, there were far more racers than I expected. Loretta told me later that they had expected 18,000 entrants. Almost everybody was walking by the time I got to that point, perhaps a lot out of necessity. They were coming down 300 West, which is a fairly wide street, and they were taking up the entire street with not a whole lot of room between racers. It was not wall-to-wall, but when you have people moving relatively fast, there is less room available. I was not sure if I was going to be able to find Loretta. So I slowed my pace and began scanning the immense throng of people. Because of all the people, I had to run on the sidewalk, which made scanning for Loretta over the parked cars all the more difficult. I passed literally thousands of people, trying to keep one eye in front of me and one eye on the crowd. After about .75 miles or so I spotted her. She was more than halfway across the street and did not see me. I ran in the opposite direction a little further then ran out with the racers. My plan was to come up behind her and surprise her. Something really interesting happened which I did not expect in the least. As I was within feet of her I became very choked up. I could not have been happier to be there to support my daughter and I knew I made the right choice. I came up just as I had planned and she was surprised. She expressed disappointment in herself but I and her running buddy kept encouraging her on. She finished in a very respectable 46 minutes, which was actually a minute faster than she had run her best while training. And considering she was having breathing problems, all the more admirable. Though it was not my race to run, nor did I run it, I know it made for a wonderful day, one I shall never forget and ever be grateful for that I obeyed the promptings of the spirit. Her expressions of gratitude for me being there only served to confirm this even more.
Later that afternoon I rode 35.95 miles on the bike. This time I incorporated two hills. It was a great ride and, I felt, wonderful preparation for my next half. But I was tired for the rest of the day.
Total running miles for the week = 48.75
Total cycling miles for the week = 51.25
Sunday, May 8, 2011
5/6/11 (Friday) Run
Today I ran 5.75 miles in 46 minutes. I took the day off of work and so ran outside. I was only supposed to run 5.0 miles but wanted to run in a different direction than I usually do. So it ended being a little longer. Today was supposed to be an easy day so I wanted to keep it at an 8:00 minute per mile pace. I did exactly that, but I had to keep slowing down as I would look down at my Garmin and see I was going too fast. Not a bad problem to have, but I need to get used to running slower as it is every bit as important as running fast (i.e., resting your body).
5/5/11 (Thursday) Run
Today I ran 5 miles in 33:56. That is the fastest I have ever run 5 miles. I did it by warming up to 8.6 mph by the 7 minute mark, increased it to 8.8 mph at the 13:45 minute mark, and then increased it to 9.0 mph one minute later. I held that for the next 20 minutes (actually running slightly further than the scheduled 5 miles, but not much). I accomplished this overall time by running the first mile of the 20 minutes at 9.0 mph, the second mile at 9.1 mph, and the third at 9.2 mph. I also increased it to 9.3 mph at the 4.25 mark and then at the 4.5 mile mark began increasing it by .1 mph every tenth of a mile.
I will be honest that I did not think my legs could hold 9.0 mph for any amount of time today. After yesterday's run I was feeling pretty hammered. So I thought I would just start running at 9.0 and just take whatever I could get. It didn't take long to realize I was feeling pretty good. So the lesson is, do not just assume, try it out and see what happens. You might be very pleasantly surprised : )
I will be honest that I did not think my legs could hold 9.0 mph for any amount of time today. After yesterday's run I was feeling pretty hammered. So I thought I would just start running at 9.0 and just take whatever I could get. It didn't take long to realize I was feeling pretty good. So the lesson is, do not just assume, try it out and see what happens. You might be very pleasantly surprised : )
5/4/11 (Wednesday) Run
Today I ran 7 miles in 48:53. I did the same run as Monday but was not able to sustain the 9.0 mph like I wanted. At the 4 mile mark I increased it to 9.0 mph but was only to hold it for 8 minutes. Could I have held it for another minute or two? Yes, but then I did not know if I would be able to increase it again after slowing it down a bit. So I slowed it to 8.3 for 5 minutes then increased it to 8.6 mph. I began increasing it by .1 mph every minute thereafter until I finished my run. Not as fast as I wanted, but after a good run yesterday and the bike ride last night, to still keep it under 49 minutes I am happy with.
Wednesday, May 4, 2011
5/3/11 (Tuesday) Activities
Today I ran 8 miles in 55:12. I did it by running the exact same run as yesterday but I increased it to 9.0 mph at the 35:45 mark (or in this case the 5 mile mark) and ran the remaining 20 minutes at 9.0 mph. Last time I did this run I ran it in 55:30 and I could not sustain the 9.0 for 30 minutes. So, not bad : )
This evening I went out for a bike ride. I cycled 15.3 miles, officially in 49:45 but I had a couple of mandatory slow downs that affected my time. I made it out the causeway in 18:01 minutes, which is 1:47 faster than usual. despite the warmer weather it still feels cold!
This evening I went out for a bike ride. I cycled 15.3 miles, officially in 49:45 but I had a couple of mandatory slow downs that affected my time. I made it out the causeway in 18:01 minutes, which is 1:47 faster than usual. despite the warmer weather it still feels cold!
5/2/11 (Monday) Run
Today I ran 7 miles in 48:13. Last time I did it in 48:10 so this is pretty good. I warmed-up to 8.6 mph (6:58 min/mile pace) by the 7:00 minute mark. I ran that until the 27:46 (or 4 mile) mark and increased it to 8.8 mph. After one minute I increased it to 9.0 mph (6:39 min/mile pace) and ran that for the next 20 minutes, completing the 7 miles.
Sunday, May 1, 2011
4/30/11 (Saturday) Activites
Today the assignment was to run a 10k. There are not any nearby races so what I do when I have this assignment (and there is no race) is to run a course that I have raced before. That way I can compare it to see if I have improved. It is the Layton Classic race that is held every September, usually the second Saturday. The last time I ran this my time was 43:43. Though I did not realize it at first, I set a PR that day by 5 seconds. Today I wanted to do better but not sure how my tired legs would do. I warmed up like I usually would for a race and then set out on my run. The first mile is relatively flat but at mile two it begins a gradual uphill climb until you get to mile 3.17. The climb is gradual, but is very real. I thought that if I were to have any chance of setting a PR I would have to hit the first mile at 7:00 minutes even. I hit it at 7:03. The next mile is somewhat taxing and previously has taken me as long as 9 minutes to run it. This time it took me 7:34 to run it. I was feeling pretty good, but now had the third mile plus a little more to contend with. This is the most taxing of all, though the second mile has a bit steeper incline, but it is because you just ran that that this is so taxing. The nice thing about this course is once you get to just beyond the half-way point, it is all downhill from there. A gradual downhill, but still enough to gain momentum. I hit the third mile in about 7:45, the best I had ever run that part of the course. The next two miles, which have the most downhill to them (the last mile is mostly flat with a short incline at about 5.5 miles and then winding through Layton Commons Park, lots of turns that make you lose momentum). I love downhill no matter what the incline. I average between 9.0 and 10.0 mph most of the next two miles, with one steep part going to 12.0 mph (but that is only for about 200 meters). That is fun! I did very well in the last three miles and finished in 43:10, taking a wonderful 33 seconds off of my PR. I am very happy about that and wonder how much better I could have done on rested legs and in a race where the adrenaline is flowing.
This afternoon I went on a 32.5 mile bike ride. Incorporated the same hill as last week. Their was a strong headwind out on the Antelope Island Causeway so that was also a bit taxing.
Total running miles for the week = 46.2 miles
Total cycling miles for the week = 44.5 miles
This afternoon I went on a 32.5 mile bike ride. Incorporated the same hill as last week. Their was a strong headwind out on the Antelope Island Causeway so that was also a bit taxing.
Total running miles for the week = 46.2 miles
Total cycling miles for the week = 44.5 miles
4/29/11 (Friday) Run
Today I ran 4 miles in 31:39. This was an easy run. It is hard to hold myself back on these easy runs, but I just kept thinking that my assignment tomorrow is to run a 10k (non-race) and I need to save my energy for that. Run easy today so you can run hard tomorrow.
4/28/11 (Thursday) Run
Today I ran 8 miles in 56:21. The goal was to do 2X3 mile intervals with a two minute recovery between the intervals. For the first three mile interval I ran the first mile at 9.3 mph. By the second mile I decreased it to 9.0 and then after .25 miles decreased it to 8.6 mph. I finished out the second mile at that speed but then increased it by .1 mph each .25 miles for the last mile. I completed this first set of 3 miles in 19:59. After an all too short recovery I ran the first mile of the second set of 3 miles at 8.7 mph, the second mile at 8.3 mph, and then increased it by .1 mph for each .25 miles of the last mile. I completed the second set of 3 miles in 21:05.
I admit that I was feeling a bit disappointed, thinking the last time I ran this I did both of the 3 miles at 9.3 mph. However, when I checked my records I actually finished that 8 miles in 57:22. I had run each of those sets of 3 miles at 8.7 mph. Now I am feeling MUCH better about todays run and had I checked my records (like I should have) I would have gone out at 9.0 instead of 9.3 mph.
I admit that I was feeling a bit disappointed, thinking the last time I ran this I did both of the 3 miles at 9.3 mph. However, when I checked my records I actually finished that 8 miles in 57:22. I had run each of those sets of 3 miles at 8.7 mph. Now I am feeling MUCH better about todays run and had I checked my records (like I should have) I would have gone out at 9.0 instead of 9.3 mph.
4/27/11 (Wednesday) Activites
Today I ran 13.1 miles in 1:33:09. The assignment was to run 13.0 miles, but since I was so close to the half-marathon mark I figured I would go ahead and run it. I hit the 13.0 mile mark in 1:32:37. I did this by warming up to the 8.3 mph mark (7:13 min/mile pace) by mile one and then held it there until I hit mile 7. At that point I increased it to 8.4 mph (7:08 min/mile pace). For two of the last four miles I increased it to 8.7 mph for one and 8.8 mph for the other of the last .25 miles of those miles (every other mile). Then, as usual, for the last mile I increased it by .1 mph for each .25 miles. At midpoint through the run and at the end I did a 200 meter stride of 10.0 mph.
I also went on a 14 mile bike ride this evening. Since I had the long run today I wanted to wait until tomorrow, but with rain forecast for tomorrow and my son coming I thought I better get it in while I could.
I also went on a 14 mile bike ride this evening. Since I had the long run today I wanted to wait until tomorrow, but with rain forecast for tomorrow and my son coming I thought I better get it in while I could.
4/26/11 (Tuesday) Run
Today I ran 8 miles in 55:29. The real goal was to run 16X400 meter intervals with a one minute recovery between each interval. To accomplish this task I broke it up as 4 sets of 4 intervals. I did the first four intervals at 10.0 mph (6:00 min/mile pace), the second four at 9.5 mph (6:18 min/mile pace), the third four at 9.7 mph, then the next interval (single interval) at 10.0 mph, the next two intervals at 9.7 mph, and the last interval at 10.0 mph.
That was tough, but last time I did this I managed to do all at 10.0 mph so I was a little disappointed that I had to back off.
That was tough, but last time I did this I managed to do all at 10.0 mph so I was a little disappointed that I had to back off.
4/25/11 (Monday) Run
Today I ran 7 miles in 48:30. I warmed up to 8.6 mph by the 7 minute mark and then at 24 minutes increased it by .1 mph every minute until I got to 9.0 mph. I held for 14 minutes then decreased it to 8.6 mph for one minute. By then I was in my last mile and started increasing it by .1 mph every .25 miles, finishing the last 100 meters at 10.3 mph (5:48 min/mile pace).
4/23/11 (Saturday) Activities
Today I ran 12 miles in 1:38:56. Just like last week I did not start feeling good until about 5 miles into the run. Makes for a better second half of the run, but makes the first half less enjoyable. (This might be tied to the half-marathon I ran last week though.)
In the afternoon I also biked 32 miles. I incorporated a little hill work to really start working those quads.
Total running mileage for the week = 38 miles
Total cycling mileage for the week = 44 miles
In the afternoon I also biked 32 miles. I incorporated a little hill work to really start working those quads.
Total running mileage for the week = 38 miles
Total cycling mileage for the week = 44 miles
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