Tuesday, July 31, 2012
5/23/12 (Wednesday) Run
Today I ran 8 miles in 1:01:59. It was just an easy run with strides in the last mile. I know I need to recover, but I also don't want to lose my conditioning.
5/22/12 (Tuesday) Run
Today I ran 7 miles in 54:18. Another easy run with strides during the last mile. Even in recovery, it is difficult to take it easy : )
5/21/12 (Monday) Activities
Today is the beginning of my recovery from the marathon. Today I ran 4 miles in 31:09. Today was just an easy run with first mile at 7.5 mph, the next 3.75 miles at 7.6 mph, the next .15 miles at 8.1 mph, and I ran the last .15 miles at 8.8 mph.
In the evening I cycled for one hour.
In the evening I cycled for one hour.
Sunday, June 3, 2012
5/19/12 Ogden Marathon
The day began at 3:00 am as the alarm went off. Last year we arrived at 4:30 for busses leaving at 5:30 and had trouble finding a seat (last year my wife and I did the half...this year she is doing the half while I do the full). Had my usual pre-race meal which is oatmeal with brown sugar and a little milk. Finished getting ready and we were out the door by 3:45. I always have everything ready the night before. You don't want to have to do much thinking or looking for things on race morning. I only got about 3 hours of sleep though. I never sleep well the night before a race.
Arrived at the loading site at about 4:05 am. While not the first ones there, we were almost the first ones there. (Note to self, arrive 15 minutes later next year.) I was able to board after about 10 minutes, though my wife was unable to board her bus. I felt a little bad leaving her there alone. But with all the activity around I figured it had to be safe. I was on the first bus and we left probably about 4:45.
For those unfamiliar with this marathon, it begins in the mountains, 8 miles east of Pineview Reservoir. By bus it is about a 30 minute trip. We arrived all too soon and had already been informed that the current air temperature was 34 degrees F. Luckily, they do a great job at setting up fire pits, many fire pits. I found the one furthest away, figuring people would cling to those closest to the road (I was right). Not too long before all the other busses began to arrive. For this race they do a full marathon, half-marathon, and a 5k, bussing everyone to a different start. This year it took 128 busses to ferry everyone to their various destinations. That is sort of mind boggling. They close off Washington Blvd in Ogden and all the busses double park. Kind of an amazing sight.
Anyway, before too long other people joined me at "my" fire pit. Four people, all friends, that were so very nice, were amongst them. It made the time go by quicker and they were very enjoyable company. In my usual customary fashion, I was quiet most of the time and just listened to their stories. They all used to live in Las Vegas and used to race together when they all lived there. Several have moved away, to various parts of the country, and they still get together 2-3 times a year for races such as these. There are more than just the four and they have done several different Ragnar Relays. They call themselves "Sin City Saints." I admire friendship that runs so deep. It is very fun to meet people like this.
Soon enough the time came to start the race. They were great about starting right at 7:00 am. The countdown began...10, 9, 8.....3, 2, 1 and off we went. The sun was up and it was probably around 39 degrees. I love this type of weather for running. I overheat so easily that in about a quarter mile I am as comfortable as can be. I purposely went out at a slower pace and committed to myself that the first five miles, and maybe more, would be done slower so that I would have more energy to complete the second half. The second half has quite a bit of downhill, my speciality, and I wanted to do well. There were pacers and I thought I would just keep close to the 3:25 (completion time for the whole marathon) pacer to ensure I did not go too fast. That is a 7:47 average. I quickly found problems with this strategy as many others hung close to the pacer as well. The problem with that was when we came to the water stations. If I traveled in the back of this pack then everybody else would get the drinks first. I don't care about that part, but it means the volunteers were not immediately ready to hand out more to the next person. Not their fault, just a circumstance. So I started running about a minute before them. This worked well for the first 10 miles. But this is when I noticed that I was becoming more tired by this point then I should have. I was not exhausted and could still run without problems. I just had a feeling I would not be able to keep up this relatively slower pace. I still kept the 3:25 pacer in my line of sight and he was never more than 200 yards ahead of me until we hit the canyon.
Through mile 18 I was just fine. My overall pace was a 7:47 pace. But then something happened. Did I hit the infamous wall? Sort of. I have only hit the wall one other time in a race and that did feel like hitting the wall. This was different. I knew my legs were still strong, physically, as far as my muscles go. But my energy had left me. I had taken in my GU every 40-45 minutes as planned. And here I was the at the start of the canyon, which is the best downhill part of the race. I looked forward to this whole part. But I had no energy to run it like I wanted. I ran the first mile of the canyon in a pitiful 8:10 and the second mile in 8:14. I am not trying to insult runners who have this as a fast pace, it's just that for me I am capable of much better. Last year, for the half, I was registering 6:15 miles down the canyon. I did not expect the same pace for the full, but I did expect around a 7:00 minute average pace. I somehow found the energy to go a little bit faster. I managed to run the third, fourth and fifth miles of the canyon 7:51, 7:48 and 7:30. respectively. Not great, but much better.
Now that I was out of the canyon, I was on the park trail which meanders and has ups and downs. I could feel my energy completing leaving me. The 24th mile I ran in 8:10. The 25th mile I ran 9:00, which included a one minute walk break. I was bound and determine to run the rest of the race, no matter how slow. The 26th mile was the hardest mile I have ever run. I struggled with every footstep. Again, it was not the muscle power, it was the total lack of energy. My legs did NOT feel like lead; I was just completely zapped of energy. I did not look at my watch, convinced I was running somewhere near a 10:00 minute pace (turns out I completed the 26th mile in 8:46). The finish line was now just two-tenths of a mile away. I like to finish strong but just could not do it. I did manage to run slightly faster at an 8:32 pace. When I crossed the finish line It was sheer joy just to be done. It was a highly enjoyable race, one I will probably do again next year. But the fatigue I felt was not enjoyable. It is horrible to know your legs are strong but you don't have the energy to make them go faster. Though my watch read 3:28:09, which I do trust and I made sure to start and stop it right as I passed over the starting and finishing line, my official time was 3:28:20. Only 11 seconds. Does that matter? You bet it does! But I have to go by the official time, which is still a PR : )
I quickly found my sweetheart and learned that she had an amazing half-marathon. She set her own PR of 2:33:44. That is about 6 minutes faster than her previous best. She is just amazing and I know if she continues to condition herself she can break the two hour mark.
Nutrition for the race: One pack of Green Apple Gu every 45 minutes for a total of 4 Gu packs. I also ate about two-thirds of a banana between two different aid stations. I also took in two glasses of water at each aid station.
Lessons learned from the race: I really think this was a combination of electrolyte and hydration problem. Even though I took in two glass of water at each aid station, I only did so through mile 22. I don't think not taking the water in the last four miles (two aid stations) affected me nearly as much as not having enough water overall. Not sure how I will overcome this as I do not want to run with the extra weight of a camelbak. Also, I sweat so much I need more salt, but not too much as the Layton marathon proved and I ended up having lower GI issues (i.e., extended porta-potty breaks). And finally, arriving at the start nearly 1.5 hours before the race meant being on my feet for that long before the race started. Ground was wet from previous rain. It was cold and I (and everyone) wanted to be closer to the fire. I did not even think about the effect standing on feet for that long would have until I spoke with a fellow runner afterwards and he called that to my attention.
How do I feel about the race? I have mixed feelings. I did well in regards to time and many people would love to finish in the time that it took me. And don't get me wrong. I am very thankful for this time and the body that Heavenly Father has given me and even when in an exhausted state I could still do relatively well. But I also felt I could have done better. It took me only ten minutes longer to finish the Layton marathon, which is a much harder marathon. You don't have nearly the downhill in the Layton that you do the Ogden. Also, for much of the last 9 miles of the Layton, there is a .5-1% grade (uphill) with some level parts. That isn't much, unless you have already run 17 miles. And, due to lower GI problems which resulted in a longer than expected potty break during the Layton marathon, I would have finished the Layton in about the same time as it took me for the Ogden. So that is why I have mixed feelings. I know I can do better. How much is anybody's guess, but I am confident I could go sub-3:20 and maybe even sub-3:15.
Overall stats:
Official time: 3:28:20 (7:57 pace)
Overall Place: 228 out of 2,402 runners (Top 9.5% of runners)
Overall Place amongst male runners: 180 out of 1,215 (Top 14.8% of male runners)
My age division (Males 50-54): 14 out of 116 (Top 12% of runners)
Age/Grade Equivalent: 66.95% (for more about age-graded scoring go here http://www.runraceresults.com/AgeGrade.htm)
Arrived at the loading site at about 4:05 am. While not the first ones there, we were almost the first ones there. (Note to self, arrive 15 minutes later next year.) I was able to board after about 10 minutes, though my wife was unable to board her bus. I felt a little bad leaving her there alone. But with all the activity around I figured it had to be safe. I was on the first bus and we left probably about 4:45.
For those unfamiliar with this marathon, it begins in the mountains, 8 miles east of Pineview Reservoir. By bus it is about a 30 minute trip. We arrived all too soon and had already been informed that the current air temperature was 34 degrees F. Luckily, they do a great job at setting up fire pits, many fire pits. I found the one furthest away, figuring people would cling to those closest to the road (I was right). Not too long before all the other busses began to arrive. For this race they do a full marathon, half-marathon, and a 5k, bussing everyone to a different start. This year it took 128 busses to ferry everyone to their various destinations. That is sort of mind boggling. They close off Washington Blvd in Ogden and all the busses double park. Kind of an amazing sight.
Anyway, before too long other people joined me at "my" fire pit. Four people, all friends, that were so very nice, were amongst them. It made the time go by quicker and they were very enjoyable company. In my usual customary fashion, I was quiet most of the time and just listened to their stories. They all used to live in Las Vegas and used to race together when they all lived there. Several have moved away, to various parts of the country, and they still get together 2-3 times a year for races such as these. There are more than just the four and they have done several different Ragnar Relays. They call themselves "Sin City Saints." I admire friendship that runs so deep. It is very fun to meet people like this.
Soon enough the time came to start the race. They were great about starting right at 7:00 am. The countdown began...10, 9, 8.....3, 2, 1 and off we went. The sun was up and it was probably around 39 degrees. I love this type of weather for running. I overheat so easily that in about a quarter mile I am as comfortable as can be. I purposely went out at a slower pace and committed to myself that the first five miles, and maybe more, would be done slower so that I would have more energy to complete the second half. The second half has quite a bit of downhill, my speciality, and I wanted to do well. There were pacers and I thought I would just keep close to the 3:25 (completion time for the whole marathon) pacer to ensure I did not go too fast. That is a 7:47 average. I quickly found problems with this strategy as many others hung close to the pacer as well. The problem with that was when we came to the water stations. If I traveled in the back of this pack then everybody else would get the drinks first. I don't care about that part, but it means the volunteers were not immediately ready to hand out more to the next person. Not their fault, just a circumstance. So I started running about a minute before them. This worked well for the first 10 miles. But this is when I noticed that I was becoming more tired by this point then I should have. I was not exhausted and could still run without problems. I just had a feeling I would not be able to keep up this relatively slower pace. I still kept the 3:25 pacer in my line of sight and he was never more than 200 yards ahead of me until we hit the canyon.
Through mile 18 I was just fine. My overall pace was a 7:47 pace. But then something happened. Did I hit the infamous wall? Sort of. I have only hit the wall one other time in a race and that did feel like hitting the wall. This was different. I knew my legs were still strong, physically, as far as my muscles go. But my energy had left me. I had taken in my GU every 40-45 minutes as planned. And here I was the at the start of the canyon, which is the best downhill part of the race. I looked forward to this whole part. But I had no energy to run it like I wanted. I ran the first mile of the canyon in a pitiful 8:10 and the second mile in 8:14. I am not trying to insult runners who have this as a fast pace, it's just that for me I am capable of much better. Last year, for the half, I was registering 6:15 miles down the canyon. I did not expect the same pace for the full, but I did expect around a 7:00 minute average pace. I somehow found the energy to go a little bit faster. I managed to run the third, fourth and fifth miles of the canyon 7:51, 7:48 and 7:30. respectively. Not great, but much better.
Now that I was out of the canyon, I was on the park trail which meanders and has ups and downs. I could feel my energy completing leaving me. The 24th mile I ran in 8:10. The 25th mile I ran 9:00, which included a one minute walk break. I was bound and determine to run the rest of the race, no matter how slow. The 26th mile was the hardest mile I have ever run. I struggled with every footstep. Again, it was not the muscle power, it was the total lack of energy. My legs did NOT feel like lead; I was just completely zapped of energy. I did not look at my watch, convinced I was running somewhere near a 10:00 minute pace (turns out I completed the 26th mile in 8:46). The finish line was now just two-tenths of a mile away. I like to finish strong but just could not do it. I did manage to run slightly faster at an 8:32 pace. When I crossed the finish line It was sheer joy just to be done. It was a highly enjoyable race, one I will probably do again next year. But the fatigue I felt was not enjoyable. It is horrible to know your legs are strong but you don't have the energy to make them go faster. Though my watch read 3:28:09, which I do trust and I made sure to start and stop it right as I passed over the starting and finishing line, my official time was 3:28:20. Only 11 seconds. Does that matter? You bet it does! But I have to go by the official time, which is still a PR : )
I quickly found my sweetheart and learned that she had an amazing half-marathon. She set her own PR of 2:33:44. That is about 6 minutes faster than her previous best. She is just amazing and I know if she continues to condition herself she can break the two hour mark.
Nutrition for the race: One pack of Green Apple Gu every 45 minutes for a total of 4 Gu packs. I also ate about two-thirds of a banana between two different aid stations. I also took in two glasses of water at each aid station.
Lessons learned from the race: I really think this was a combination of electrolyte and hydration problem. Even though I took in two glass of water at each aid station, I only did so through mile 22. I don't think not taking the water in the last four miles (two aid stations) affected me nearly as much as not having enough water overall. Not sure how I will overcome this as I do not want to run with the extra weight of a camelbak. Also, I sweat so much I need more salt, but not too much as the Layton marathon proved and I ended up having lower GI issues (i.e., extended porta-potty breaks). And finally, arriving at the start nearly 1.5 hours before the race meant being on my feet for that long before the race started. Ground was wet from previous rain. It was cold and I (and everyone) wanted to be closer to the fire. I did not even think about the effect standing on feet for that long would have until I spoke with a fellow runner afterwards and he called that to my attention.
How do I feel about the race? I have mixed feelings. I did well in regards to time and many people would love to finish in the time that it took me. And don't get me wrong. I am very thankful for this time and the body that Heavenly Father has given me and even when in an exhausted state I could still do relatively well. But I also felt I could have done better. It took me only ten minutes longer to finish the Layton marathon, which is a much harder marathon. You don't have nearly the downhill in the Layton that you do the Ogden. Also, for much of the last 9 miles of the Layton, there is a .5-1% grade (uphill) with some level parts. That isn't much, unless you have already run 17 miles. And, due to lower GI problems which resulted in a longer than expected potty break during the Layton marathon, I would have finished the Layton in about the same time as it took me for the Ogden. So that is why I have mixed feelings. I know I can do better. How much is anybody's guess, but I am confident I could go sub-3:20 and maybe even sub-3:15.
Overall stats:
Official time: 3:28:20 (7:57 pace)
Overall Place: 228 out of 2,402 runners (Top 9.5% of runners)
Overall Place amongst male runners: 180 out of 1,215 (Top 14.8% of male runners)
My age division (Males 50-54): 14 out of 116 (Top 12% of runners)
Age/Grade Equivalent: 66.95% (for more about age-graded scoring go here http://www.runraceresults.com/AgeGrade.htm)
Tuesday, May 22, 2012
5/17/12 (Thursday) Run
Today I just ran 2 miles in 16:14. Just my last run before the marathon.
So am I ready? Well, my training has gone well...my taper seems to have gone well...I have been amazingly good at limiting my refined sugar this week (supposedly, according to some elite runners, this is very helpful- of course, they talk about it being helpful overall, not just the week of a race, but it will be flushed out of my system by then), while still maintaining close to 60% carbs in my diet (gylcogen replacement).
Not sure I feel as rested as I would like to be, but don't know what else I would do differently. Race day will tell.
So am I ready? Well, my training has gone well...my taper seems to have gone well...I have been amazingly good at limiting my refined sugar this week (supposedly, according to some elite runners, this is very helpful- of course, they talk about it being helpful overall, not just the week of a race, but it will be flushed out of my system by then), while still maintaining close to 60% carbs in my diet (gylcogen replacement).
Not sure I feel as rested as I would like to be, but don't know what else I would do differently. Race day will tell.
Wednesday, May 16, 2012
5/16/12 (Wednesday) Run
Today I ran 5 miles in 36:48. The first 1.5 miles I warmed up at 7.5 mph then increased at the one mile mark to 7.6 mph. I did run the last quarter mile of the first mile at 8.1 mph. I then ran two miles at marathon pace, which is (a hoped for) 8.8 mph or 6:48 mile. I also increased the incline to 1% to compensate for it not being on the road. I then finished out the last 1.5 miles at 7.7 mph though I ran the final .15 miles at 10.3 mph.
Though I felt good, I felt a little more tired because yesterday's run was in the later afternoon. I was supposed to have a fitness test, but the person who was supposed to do it cancelled. But I still had to get my run in. So that was only 14 hours before this. Not too bad : )
This evening I do have some soreness in my lower calf, upper achilles tendon area. I will have to watch it closely as that could have a great affect on Saturday.
Though I felt good, I felt a little more tired because yesterday's run was in the later afternoon. I was supposed to have a fitness test, but the person who was supposed to do it cancelled. But I still had to get my run in. So that was only 14 hours before this. Not too bad : )
This evening I do have some soreness in my lower calf, upper achilles tendon area. I will have to watch it closely as that could have a great affect on Saturday.
5/15/12 (Tuesday) Run
Today I ran 5 miles in ~38:45. The first four miles was just another easy run. Then for last mile I once again ran the last 100 yards of each quarter mile at 11.1 mph and ran the last .15 miles at 11.1 mph. I increased it from the usual 10.3 mph just because I was pretty sure my body could handle it. That last .15 miles felt pretty good and I could have gone a bit longer, so that is encouraging.
5/14/12 (Monday) Run
Today I ran 4 miles in 30:28. This was another easy run mostly at 7.6 mph but during the last mile, at the end of each quarter mile, I ran 100 yard strides at 10.3 mph, though I ran the last .15 miles at 10.3 mph.
5/12/12 (Saturday ) Activities
Today I ran 4 miles in 30:18. This was an easy run, no inclines, though I ran strides of 100 yards at the end of each quarter mile of the last mile of 11.0 mph, 11.5 mph and 12.0 mph, respectively, with the last .15 miles at 10.3 mph.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 36 minutes
Total running miles for week = 36
Total cycling minutes for week = 2 hours 36 minutes
5/11/12 (Friday) Run
Today I ran 10 miles in 1:12:18. I ran the first two miles at 7.6 mph, then increased it by .1 mph for each of the next three miles. At this point the assignment was to run 3 miles at 3k-5k pace, so I figured I might as well run 3.1 miles (5k distance) just to see how my time is overall, gauging my fitness and recovery level. So I ran the 5k distance with the first two miles at 9.2 mph and the next 1.10 miles at 9.3 mph and the last .10 miles at 10.3 mph for a total time of 20:06 for the 5k distance, then finished out the ninth mile at 7.8 mph and ran the last mile at 8.8 mph (marathon pace) running the last .15 miles 10.3 mph. I felt really strong during this run and the only thing working against me was the psychological aspects, the doubts. I felt like I could have run another 10 miles the same as these 10. It was a really great feeling and boosted my confidence a lot. Looks like the recovery is doing what it is supposed to : D
5/10/12 (Thursday) Activities
Today I ran 2 miles in 16:18. This was just an easy run to keep the legs loose.
In the evening I cycled for 30 minutes.
In the evening I cycled for 30 minutes.
5/9/12 (Wednesday) Run
Today I ran 8 miles miles in 1:00:33. I ran the first half of the run at 7.6 mph and then increased to 7.8 mph for two miles, then the 7th mile I ran at 8.0 mph and for the first .5 miles of the last mile I ran at 8.3 mph and then ran the next .25 miles at 8.7 mph, then increased it to 9.2 mph for the next .10 miles and ran the last .15 miles at 10.3 mph.
5/8/12 (Tuesday) Run
Today I ran a total of 8 miles. 6 miles in the morning in 41:48. After the usual warm-up I ran 4X800 yards, 1X800 yards and 1X800 yards intervals at 9.5 mph, 9.7 mph and 10.0 mph, respectively, then ran out the remaining mileage as a cool down, though I ran the last .15 miles at 10.3 mph.
In the evening I ran 2 miles evening in 15.14. I just did an easy first mile pace of 8:00 minutes then the second mile was 7:14. I pushed myself a little but not much as this is on a slight downhill and so that pushes one along.
In the evening I ran 2 miles evening in 15.14. I just did an easy first mile pace of 8:00 minutes then the second mile was 7:14. I pushed myself a little but not much as this is on a slight downhill and so that pushes one along.
5/7/12 (Monday) Activities
Today I ran 4 miles in 30:27. This was just an easy Monday run with a few faster strides thrown in during the last mile, just running one less mile than usual for a Monday due to the taper.
In the evening I cycled for 24 minutes.
In the evening I cycled for 24 minutes.
Sunday, May 13, 2012
5/5/12 (Saturday) Activities
Today I ran 5.5 miles in ~43:26. Today was mostly just an easy run without any hills. The last mile I did run some strides (100 yards) at 10.3 mph, running the last .15 miles of the final fifth mile at 10.3 mph and then using the remaining half mile as a cool down (7.5 mph to 7.3 mph to 7.1 mph).
After a arriving home and a quick snack, I cycled for 1 hour and 17 minutes.
Total running miles for week = 48
Total cycling minutes for week = 2 hours 36 minutes
After a arriving home and a quick snack, I cycled for 1 hour and 17 minutes.
Total running miles for week = 48
Total cycling minutes for week = 2 hours 36 minutes
5/4/12 (Friday ) Run
Today I ran 16 miles miles in 1:57:23. After the warm-up mile I ran the next 13 miles at 8.1 mph; however, starting at the end of mile 4, I ran the last 200 yards at 8.7 mph for each of the next 5 miles (total of .62 miles), then the last two miles I ran at marathon pace, a 6:53 mile, though I ran the last .15 miles at 9.6 mph.
I felt pretty strong today and hope it is the reduced mileage this week, meaning my legs are getting their strength back.
I felt pretty strong today and hope it is the reduced mileage this week, meaning my legs are getting their strength back.
5/3/12 (Thursday ) Activities
Today I ran 2.25 miles in 18:11. This is just an easy run with a few strides at 7.7 mph or faster.
In the evening I cycled for 30 minutes
In the evening I cycled for 30 minutes
5/2/12 (Wednesday) Run
Today I ran 9 miles in 1:06:08. After the usual warm-up mile I ran at 8.1 mph for the next 6 miles, then increased the 8th mile to 8.4 mph, then the last mile to 8.7 mph. I felt fairly tired but was still able to put in a pretty good run.
5/1/12 (Tuesday) Run
Today I ran 8 miles in 56:25. However, after my usual mile warm-up I ran a 10k in 42:23. For the 10k mileage I ran at 8.7 mph for first 4 miles, then 8.8 mph for the fifth mile and then 9.0 mph for the last 1.22 miles. The remaining part of the run I ran at 7.5 mph but ran the last .15 miles at 10.3 mph.
In the evening I ran 2.34 miles in 18:56.
In the evening I ran 2.34 miles in 18:56.
4/30/12 (Monday) Activities
Today I ran 5.25 miles in 39:25. This was my regular, easier run. However, in the last mile I did push it a little bit more than usual.
In the evening I cycled for 49 minutes.
This is the first week of my taper. After researching different taper plans on the Internet, I am taking what I like from two different plans. This week I decrease my mileage 20%, on in my case 12 miles, but do not decrease the intensity.
I figured to have the same philosophy with my cycling so that is why I only cycled the relatively weird time of 49 minutes.
Even though I have followed taper plans within the training schedule I have previously followed, I have just never felt properly prepared come rest day, meaning not rested fully. We will see how this goes but I can already tell the last week is going to drive me nuts because I will be doing so little.
In the evening I cycled for 49 minutes.
This is the first week of my taper. After researching different taper plans on the Internet, I am taking what I like from two different plans. This week I decrease my mileage 20%, on in my case 12 miles, but do not decrease the intensity.
I figured to have the same philosophy with my cycling so that is why I only cycled the relatively weird time of 49 minutes.
Even though I have followed taper plans within the training schedule I have previously followed, I have just never felt properly prepared come rest day, meaning not rested fully. We will see how this goes but I can already tell the last week is going to drive me nuts because I will be doing so little.
Sunday, May 6, 2012
4/28/12 (Saturday) Activities
Today I ran 6 miles in ~46:50. Due to yesterday being my last long run and the marathon in 3 weeks, I did not do my usual hill work out today. Hill workouts are actually a form of speedwork. I ran the first five miles at 7.6 mph, with the only variable being that for the third mile I increased the incline to 2%. For the sixth mile I alternated 200 yards at 7.6 mph with 200 yards at 10.3 mph, running the last .15 miles at 10.2 mph.
After coming home and getting a quick snack, I cycled for 1 hour 35 minutes.
Total running miles for week = 60.5
Total cycling minutes for week = 3 hours 5 minutes
After coming home and getting a quick snack, I cycled for 1 hour 35 minutes.
Total running miles for week = 60.5
Total cycling minutes for week = 3 hours 5 minutes
4/27/12 (Friday) Run
Today I ran 24 miles in 3:02:31. I ran the usual warm-up mile at 7.5 mph, then the next 5 miles at 7.6 mph, then the next 5 miles at 7.7 mph, the next mile at 7.8 mph, the next mile at 7.7 mph, the next 4 miles at 7.8 mph, the next 2 miles at 7.9 mph, the next 3 miles at 8.0 mph, the next mile at 8.1 mph. and the last mile at 8.2 mph, running the last .10 miles at 9.3 mph. I felt so much better this week than when I ran 24 miles 3 weeks ago. A night and day difference. I could have definitely finished the full 26.2 today, and probably at this same overall pace.
4/26/12 (Thursday) Activities
Today I ran 2.25 miles in 18:34. This is my easy "keep my legs loose" run with a few strides at 7.7 mph.
In the evening I cycled for 30 minutes.
4/25/12 (Wednesday) Run
Today I ran 10 miles in 1:17:05. I just did an easier run with the usual first mile warm-up then the next 4 miles at 7.7 mph, then the next 3 miles at 7.8 mph, then the next mile at 7.9 mph, then the final mile at 8.1 mph, though at mile marker 9.85 I increased it to 9.0 mph and then ran the last 100 yards at 9.3 mph. My legs were really tired today so I was glad to have an easier run to do.
4/24/12 (Tuesday) Run
Today I ran a total of 13 miles. I ran 9 miles first thing in the morning in 1:04:26. After the usual warm-up I ran 4X1 mile, 1X1 mile and 1X1 mile repeats at 8.7 mph, 8.8 mph and 9.0 mph, respectively.
In the evening I ran 4 miles outside in 32:50. Just an an easy run. I don't mind running on a treadmill, but it is nice to run outside in gorgous weather.
In the evening I ran 4 miles outside in 32:50. Just an an easy run. I don't mind running on a treadmill, but it is nice to run outside in gorgous weather.
4/23/12 (Monday) Activities
Today I ran 5.25 miles in 40:34. I did my usual Monday run but did not take the 200 yard strides in the last mile as fast as usual I did not want to chance injuring myself coming off the race. I did the first one at 9.0 mph, second at 9.2 mph, third at 9.4 mph and fourth at 9.6 mph, though I ran the last 100 yards at 10.0 mph.
In the evening I cycled for one hour.
In the evening I cycled for one hour.
Tuesday, May 1, 2012
4/21/12 (Saturday) Activities
Today I ran a total of 17.15 miles, but the real highlight was the Salt Lake City Half-Marathon (13.15 miles according to my GPS, which the extra mileage might be because of the weaving around people). I completed it in 1:35:26. My goal today was not to set a PR, it was to pace myself and push when I got tired. I wanted to average a 7:10 mile overall, but I averaged a 7:16 mile overall. I was still pleased with this. Remember, I really did not taper for this. It was just part of my training plan. For six of the miles (not consecutively) I averaged a 7:10 mile or faster, with the third and fourth miles both at a 6:54 pace. I was very pleased that the 9th and 11th miles I ran at 7:01 and 7:12, respectively. I was not exhausted, but feeling somewhat tired. Sometimes I demotivate myself at these points, but I was able to keep strong. So much of this is psychological. That's what this race really was for me, to prepare psychologically for the Ogden Marathon next month (that's my real race : ). At the very end, with .15 miles to go, me and another guy were running down the chute (to the finish). Independent of what he was doing, I thought that I would just finish strong. I always try to do this, which is why I always finish my training runs strong. It really does train your body (muscle memory). Well, this other racer could obviously hear me so he started running faster. Nobody likes to be beat at the very end, and there is a part of me that does not like doing it. But I have to remind myself it is part of the game and I never have bad feelings towards those that beat me at the end. Normally I do a lot of quick negative talk at this point and all too frequently let the other guy go. This time was different. I just thought I was going to give it everything I had. I literally ran as fast as I could, which the Garmin shows it was 12.6 mph for that stretch. It was all I could do to keep my balance and stay upright. I beat him though! : )
So the other miles I ran today included a pre-race mile at 8:31, a post race cool down mile at 9:57, and then two miles once I found my sweetheart who was also running the half. I always go back and support her by running the remaining distance she has back in with her. She did amazingly well. She thought today was going to be horrible because she did not prepare like she wanted to do. Turns out it was her second best time ever. Way to go sweetheart!
So my final results for this half was a time of 1:35:26. I came in 132 overall out of 3,496 finishers (top 4%). I was in the top 8% for all male finishers, and 9th out of 168 in my age division (males only) (top 5% for my age group). Top 3% for all runners (male and female) in my age category. Their was one female in my age category that beat me.
After arriving home, I cycled for one hour.
Total running miles for week = 47.50
Total cycling minutes for week = 1 hour 42 minutes
So the other miles I ran today included a pre-race mile at 8:31, a post race cool down mile at 9:57, and then two miles once I found my sweetheart who was also running the half. I always go back and support her by running the remaining distance she has back in with her. She did amazingly well. She thought today was going to be horrible because she did not prepare like she wanted to do. Turns out it was her second best time ever. Way to go sweetheart!
So my final results for this half was a time of 1:35:26. I came in 132 overall out of 3,496 finishers (top 4%). I was in the top 8% for all male finishers, and 9th out of 168 in my age division (males only) (top 5% for my age group). Top 3% for all runners (male and female) in my age category. Their was one female in my age category that beat me.
After arriving home, I cycled for one hour.
Total running miles for week = 47.50
Total cycling minutes for week = 1 hour 42 minutes
4/19/12 (Thursday) Run
Today I ran 5 miles in 38:28. I ran the first four miles at 7.5 mph then for the last mile I did 100 meter sprints at 12.0 mph at the end of each of the first three ¼ miles, but for the fourth quarter I ran .09 of the last .15 miles at 10.3 mph and then the last .06 miles, or 100 meters, at 12.0 mph
I did not cycle tonight in an effort to rest my legs a little more. I thought about it though ; ) I will not run tomorrow. It is a day of almost total rest. That is difficult for me to do, but I train so hard that I need to let my body rest before a race.
4/18/12 (Wednesday) Run
Today I ran 10 miles in 1:18:30. Today was just an easy run, mostly at 7.5 mph for the first half and 7.6 mph for the second half, with a little speed thrown in here and there for good measure.
4/17/12 (Tuesday) Run
Today I ran 9.60 miles in 1:12:49. Today I ran north along Lake Michigan. It was a beautiful morning, so nice that I wish I had time to do 20 miles. The winds had greatly died down and there was barely a breeze nor a cloud in the sky. It was great to see so many runners out; probably 100 or more. This was my day to do interval work and the assignment was, after my warm-up mile, to do 5X1.25 mile intervals with a two minute recovery at 7.5 mph in-between each interval. I was lacking confidence without the treadmill to push me, but pleasantly surprised myself, averaging around a 7:20 pace for those intervals. Not as fast as I should have run it (7:00 pace) but still faster than I thought I would run and it was an important confidence builder for this Saturday's race.
4/16/12 (Monday) Activities
Today I ran 5.75 miles in ~47:00. My GPS would not work near the tall buildings at first, which is why there is not an exact time (got an exact mileage by running the distance back to where the GPS stopped).
A friend and I from work went running along Lake Michigan. Pretty spectacular as you pass the museums and the aquarium. Nice run. Nice morning, but it was windy. It got MUCH windier during the day.
During our long lunch break I cycled on the hotel's recumbent bike for 42 minutes (all I had time for).
4/14/12 (Saturday) Run
Today I ran 6.0 miles in 47:20. I had to start running just before 5:00 am in order to get ready to get to the airport by 7:45. The gym was not open yet, so I could not do my normal hill run. I thought that might be for the best since I have the half-marathon next week (a way to rest my legs). I ran what used to be my usual Saturday morning run. The first mile is mostly flat, and then there is a gradual incline for the next 1.90 miles, becoming about a 6% incline for about 200 yards at the end of this part. Then coming back it is mostly downhill, and that is always fun : )
Though this was not part of the original plan, after we went to a White Sox game in Chicago the line to get back on the "L" was so amazingly long we decided to just walk back to the hotel. That was a little over 3 miles and then we walked another mile as we went to find a place to eat.
Total running miles for week = 56.25
Total cycling minutes for week = 3 hours 5 minutes
4/13/12 (Friday) Activities
Today I ran 20 miles in 2:28:58. I ran the first mile at 7.5 mph; then the next 7 miles at 8.1 mph; then for the next 3 miles I increased it by .1 mph at the start of each mile. For the next 5 miles I ran at 7.5 mph, then I ran the final 3 miles at 8.1 mph, running the last .15 miles at 9.3 mph.
In the evening I cycled for 1 hour 35 minutes. Since I am leaving early tomorrow for a conference, I will not have time to get a run and a bike ride in. It is pretty tiring to do a long run and a longer bike ride in one day, but I know how much it helps my fitness so it is worth it.
4/12/12 (Thursday) Activities
Today I ran 2 miles in ~16:20. This is just my easy run to keep my legs loose, mostly run at 7.1 mph.
In the evening I cycled for 30 minutes.
In the evening I cycled for 30 minutes.
4/11/12 (Wednesday) Run
Today I ran 12 miles in 1:26:56. I ran the first mile at 7.5 mph then the next 9 miles at 8.3 mph, then the next mile at 8.4 mph, and for the last mile for the first .5 miles ran at 8.5 mph and the second .5 miles ran at 8.7 mph, running the last .15 miles at 9.6 mph.
4/10/12 (Tuesday) Run
Today I ran a total of 11 miles. I ran 8 miles in the morning in ~57:45. I ran my usual warm-up mile then did a fartlek run for the next 6 miles in just under 42 minutes, with speeds ranging from 7.8 mph to 10.3 mph, with the longest 10.3 mph run for .25 miles and most of the time I was 8.1 mph or higher. Then the final mile I ran the first .25 miles at 7.5 mph, the next .25 miles at 8.1 mph, and the remaining .5 miles at 7.8 mph, though I ran the final .15 miles at 10.3 mph.
In the evening I ran 3 miles in 23:53. Just an easy outside run. My goal with these is always to stick around an 8:00 min per mile average pace.
In the evening I ran 3 miles in 23:53. Just an easy outside run. My goal with these is always to stick around an 8:00 min per mile average pace.
4/9/12 (Monday) Activities
Today I ran 5.25 miles in 40:16. Just my usual Monday run which is mostly easy (i.e., 7.5 mph) but for the last mile I run alternate 200 yards at 7.5 mph and 200 yards at 10.3 mph, finishing up the last .15 miles at 10.3 mph.
In the evening I cycled for one hour.
In the evening I cycled for one hour.
4/7/12 (Saturday) Activities
Today I ran 5.75 miles in ~51:24. This was my usual Saturday run but at the 5 mile mark I ran at 7.5 mph for .25 miles, then 7.3 mph for .25 miles, then 7.1 mph for the last .25 miles.
After coming home and getting a quick snack, I cycled for 1 hour and 35 minutes.
Total running miles for week = 61
Total cycling minutes for week = 3 hours 5 minutes
Total cycling minutes for week = 3 hours 5 minutes
4/6/12 (Friday) Run
Today I ran 24 miles in 3:03:32. I ran the first 5 miles at 7.6 mph; the next 7 miles at 8.7 mph; the next 5 miles at 7.6 mph; the next mile at 8.7 mph; the next 5 miles at 7.6 mph; and the last mile at 8.1 mph, running the last .15 miles at 9.3 mph. I felt really hammered when I got done with my run today. Not just tired, but it was everything I could do to run this. Just a really tough run today, much harder than last week.
I still was not fully recovered the next day. This is not good. At the end of your run you want to feel tired, but like you could still run a little further if you had to, and that it last into the next day could be a sign of overtraining. Since I am obviously not posting this on the day I ran, I found out later I was sick. The following week I did my run on Tuesday, a hard run, and I felt so wonderful. I just did not realize I was sick. I thought I had a little something, but with allergy season here I just wrote it off to that.
I still was not fully recovered the next day. This is not good. At the end of your run you want to feel tired, but like you could still run a little further if you had to, and that it last into the next day could be a sign of overtraining. Since I am obviously not posting this on the day I ran, I found out later I was sick. The following week I did my run on Tuesday, a hard run, and I felt so wonderful. I just did not realize I was sick. I thought I had a little something, but with allergy season here I just wrote it off to that.
Monday, April 30, 2012
4/5/12 (Thursday) Activities
Today I ran 2 miles in 16:16. This is just my easy run to keep my legs loose. I run most of it at 7.1 mph with some sprints mixed in.
In the evening I cycled for 30 minutes.
In the evening I cycled for 30 minutes.
4/4/12 (Wednesday) Run
Today I ran 11 miles in 1:21:26. After the usual warm-up mile I ran the next 9 miles at 8.1 mph and the final mile at 8.3 mph, running the last .15 miles at 9.6 mph.
For about the past month in the evenings I have been working out for about 1.25 hours at the gym, doing a really hard workout I found on Pinterest.
For about the past month in the evenings I have been working out for about 1.25 hours at the gym, doing a really hard workout I found on Pinterest.
4/3/12 (Tuesday) Run
Today I ran a total of 13 miles. I ran 8 miles in the morning. I ran my usual warm up mile then ran 15X400 meter intervals at 9.5 mph and 1X400 meter at 10.0 mph, with a one minute recovery in-between each interval. By the time I finished the intervals I was at mile marker 7.25 and just ran the remaining mileage at 7.5 mph, though I ran the last .15 miles at 10.3 mph.
In the evening I ran 5 miles outside in 41:27. This is just an easy run down to RC Willey's via 1000 West and back up 2000 West.
In the evening I ran 5 miles outside in 41:27. This is just an easy run down to RC Willey's via 1000 West and back up 2000 West.
4/2/12 (Monday) Activities
Today I ran 5.25 miles in 40:15. This was just my usual Monday run, which is mostly at 7.5 mph but the last quarter mile of the first two miles I run at 8.4 mph and then for the last mile I alternate running 200 yards at 7.5 mph with 200 yards at 10.3 mph, running the last .15 miles of the 5 miles at 10.3 mph and using the remaining quarter mile as a cool down.
In the evening I cycled for one hour.
In the evening I cycled for one hour.
Sunday, April 22, 2012
3/31/12 (Saturday) Activities
Today I ran 6.75 miles in 59:18. I did my usual Saturday run which consists of a warm-up for 3/4 of a mile at 7.5 mph then running the next .25 miles at 8.4 mph. At the start of the second mile I decrease the speed to 6.0 mph and increased the incline to 8% for .50 miles, then increased the incline to 10% for .25 miles, then increased the incline to 12% for 200 yards, then decreased the speed to 4.4 mph and increased the incline to 15% and walked the remaining 200 yards. Then for the third mile I decreased the incline to 2% and ran at 7.8 mph for .5 miles, then decreased the incline to 0%, maintained the speed for another .25 miles, then increased the speed to 8.4 mph. The fourth mile I repeated the second mile exactly. For the fifth mile I ran at 7.5 mph for 200 yards then increased the incline to 8% and decreased the speed to 6.2 mph for .50 miles. Then I increased the incline to 12%, maintained speed, for another 200 yards. By this time I am at mile marker 4.75 and decreased the incline to 0% and increased the speed to 7.8 mph. Then I ran the last .15 miles of this mile at 10.5 mph. I then ran the next mile at 7.5 mph, then I ran at 7.3 mph for .40 miles, then completed the remaining mileage at 7.1 mph.
Normally on Saturdays I only run for 5.25 miles, but my goal was to run 60 miles this week. I paid for it dearly and had an important learning experience. Yesterday, for fuel I had pre-cut oranges (2) to eat during my run. They were so good and so juicy I really did not think much about hydration. I did drink, but not like I normally do. Today I thought I was drinking normal, but was not as I found out after I was done that once again I was severely dehydrated. Just have to work on increasing my H2O intake.
When you are severely dehydrated, you may not feel anything more than thirst. However, it greatly zaps your strength.
After coming home, eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 60
Total cycling minutes for week = 3 hours 5 minutes
Normally on Saturdays I only run for 5.25 miles, but my goal was to run 60 miles this week. I paid for it dearly and had an important learning experience. Yesterday, for fuel I had pre-cut oranges (2) to eat during my run. They were so good and so juicy I really did not think much about hydration. I did drink, but not like I normally do. Today I thought I was drinking normal, but was not as I found out after I was done that once again I was severely dehydrated. Just have to work on increasing my H2O intake.
When you are severely dehydrated, you may not feel anything more than thirst. However, it greatly zaps your strength.
After coming home, eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 60
Total cycling minutes for week = 3 hours 5 minutes
3/30/12 (Friday) Run
Today I ran 23 miles in 2:57:59. I ran the first five miles at 7.5 mph and the next five miles at 7.6 mph, though starting at the end of the first mile, and every other mile thereafter, I ran the last ¼ mile at 8.1 mph. Then miles 10.0-11.5 I ran at 8.1 mph, then miles 11.5 through 15 I ran at 7.7 mph, then miles 15-21.5 I ran at 7.8 mph and the last 1.5 miles I ran at 8.1 mph, though the last .15 miles I ran at 9.0 for .10 miles and 9.6 for .05 miles.
3/29/12 (Thursday) Activities
3/29/12 (Thursday) Activities
Today I ran 2 miles in 16:19. Just a very easy run mostly at 7.1 mph to keep my legs loose.
In the evening I cycled for 30 minutes
Today I ran 2 miles in 16:19. Just a very easy run mostly at 7.1 mph to keep my legs loose.
In the evening I cycled for 30 minutes
3/28/12 (Wednesday) Run
3/28/12 (Wednesday) Run
Today I ran 10 miles in 1:14:47. After my usual warm-up run I ran the next 6 miles at 8.1 mph, then I ran the next 1.5 miles at 7.6 mph, then I ran the last 1.5 miles at 8.1 mph, though I ran the last .15 miles at 10.3 mph.
Today I ran 10 miles in 1:14:47. After my usual warm-up run I ran the next 6 miles at 8.1 mph, then I ran the next 1.5 miles at 7.6 mph, then I ran the last 1.5 miles at 8.1 mph, though I ran the last .15 miles at 10.3 mph.
3/27/12 (Tuesday) Run
Today I ran a total of 13 miles. I ran 8 in the morning, which consisted of doing my normal warm-up mile then 7X.62 mile intervals at 8.7 mph and 1X.75 mile interval at 8.7 mph, with a one minute recovery at 7.5 mph in-between each interval. By the time I was done with the intervals I was at mile marker 7.13, so I ran at 7.5 mph until mile marker 7.75, then increased to 8.1 mph and then ran the last .15 miles at 10.3 mph.
Then in the evening I ran 5 miles in 42:16. I ran outside. This was just an easy run. I had to get my haircut so I just ran to where that is done and, once done, back.
Then in the evening I ran 5 miles in 42:16. I ran outside. This was just an easy run. I had to get my haircut so I just ran to where that is done and, once done, back.
3/26/12 (Monday) Activities
Today I ran 5.25 miles 40:26. I ran most of the run at 7.5 mph, though I ran the last ¼ mile of each of the first two miles at 8.4 mph then for the last mile I ran the first 200 yards at 7.5 and the next 200 yards at 10.3 and just continued to alternate like that throughout the mile, though I ran the last .15 miles at 10.3 mph.
Tuesday, April 10, 2012
3/24/12 (Saturday) Activities
Today I ran 5.5 miles in ~49:25. I just did my typical Saturday run but once I got to mile marker 5.0, I decreased the pace to 7.5 mph for .25 miles and then to 7.1 mph for the remaining .25 miles.
After coming home and eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 57.85
Total cycling minutes for week = 3 hours 5 minutes
After coming home and eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 57.85
Total cycling minutes for week = 3 hours 5 minutes
3/23/12 (Friday) Run
Today I ran 21 miles in 2:38:07, hitting the 20 mile mark in 2:30:28. I ran the first 3.5 miles at 7.6 mph; then the next .5 miles at 8.1 mph; then the next .5 miles at 7.6 mph; then the next mile at 8.1 mph; then the next 3.5 miles at 7.6 mph; then the next mile – which would be mile marker 9 – I ran at 8.7 mph; then I ran one mile at 7.6 mph; then the next 3 miles at 8.7 mph; then the next two miles at 7.6 mph; then the next two miles at 8.7 mph; then the next mile at 7.6 mph; then the 20th mile I increased by .1 mph each quarter mile and ran the last .15 miles at 9.3 mph; then I ran the final mile at 7.5 mph but at mile marker 20.85 I ran at 9.3 mph and then at mile marker 20.95 I ran at 9.6 mph. This was a very tiring run but I recovered quickly.
3/22/12 (Thursday) Run
Today I ran 2 miles in 16:12. This was just a slow run at 7.1 mph with a faster last quarter – at 8.1 mph and 7.6 mph, respectively – of each mile, running the last .15 miles of the second mile at 9.0 mph. The purpose of this run is just to keep my legs loose.
In the evening I cycled for 30 mins.
In the evening I cycled for 30 mins.
3/21/12 (Wednesday) Run
Today I ran 13.1 miles in 1:36:37. I did the run alternating the first mile at 7.6 mph and the next mile at 8.7 mph through the end of the 12th mile. For the 13th mile I ran the first half at 7.6 mph and the second half at 8.7 mph, though I ran the final .15 miles at 9.6 mph.
3/20/12 (Tuesday) Run
Today I ran a total of 11 miles. First thing this morning I ran 8 miles in 56:28, hitting the 7 mile mark at 49:00. After the usual warm-up mile, I ran 3X1 mile intervals at 9.0 mph, 1X1 mile interval at 9.1 mph and 1X1 mile interval at 9.3 mph, all with a two minute recovery at 7.5 mph in-between each interval. When I finished the intervals I was at mile marker 7.15 so I ran at 7.5 mph for the next .70 miles and then ran the last .15 miles at 10.3 mph.
In the evening I ran 3 miles outside in 23:52.
In the evening I ran 3 miles outside in 23:52.
3/19/12 (Monday) Activities
Today I ran 5.25 miles in 40:19, hitting the 5 mile mark at 40:14. I ran mostly at 7.5 mph, but ran the last quarter mile of the first 3 miles at 8.4 mph, then for the last mile I alternated running for 200 yards at 7.5 mph and running 200 yards at 10.3 mph, though I ran the last .15 miles at 10.3 mph. Then I rana quarter mile cool down at 7.1 mph. My glutes were feeling very good today, which is always better than being tired : )
In the evening I cycled for one hour.
In the evening I cycled for one hour.
Monday, April 9, 2012
3/17/12 (Saturday) Activities
Today I ran 5.25 miles in ~40:20. I did my usual run of 1 mile warm-up, running the last quarter mile of the first mile at 8.4 mph. Then the next .5 miles at 6.0 mph at an 8% incline, then .25 miles at a 10% incline, then .125 miles at a 12% incline (all at 6.0 mph), then walking at 4.3 mph at a 15% incline to finish out the mile. Then I ran the next .5 miles at a 2% incline at 7.8 mph, then leveled it out and ran at 7.8 mph for a 1/4 mile, then ran the last quarter mile of that mile at 8.4 mph. Then I ran the 4th mile the same as the 2nd mile. Then for the fifth mile I leveled it out and ran at 7.5 mph for 200 yards, then increased inclined to 8% and decreased speed to 6.0 mph for .5 miles, then increased the incline to 10% for 200 yards before leveling it out again. I ran the final .15 miles at 10.3 mph.
After coming home, eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 55
Total cycling minutes for week = 3 hours 5 minutes
After coming home, eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 55
Total cycling minutes for week = 3 hours 5 minutes
3/16/12 (Friday) Run
Today I ran 20 miles in 2:32:20. I ran the first five miles at 7.5 mph; 2nd four miles at 7.7 mph; the 10th mile at 8.1 mph; miles 11-16 at 7.9 mph; miles 16-19 at 8.1; and mile 20 at 8.3 mph, running the last .15 miles at 9.6 mph. I felt really good when I was done; tired of course, but not exhausted. I am not sure why my recorded time two weeks ago was 11 seconds shorter as this should have been a slightly faster run.
Sunday, March 25, 2012
3/15/12 (Thursday) Run
Today I ran 2 miles in 16:20. I just did an easy pace, mostly at 7.1 and 7.2 with a couple of "sprints" at 7.7 mph. This is part of my effort to increase my mileage. But I already have enough hard runs during the week so these will be easier runs.
In the evening I cycled for 30 mins.
In the evening I cycled for 30 mins.
3/14/12 (Wednesday) Run
Today I ran 12 miles in 1:31:42. I ran the warm-up at 7.5 mph for .5 miles and then completed the rest of the first 4 miles at 7.6 mph. Then the next 4 miles I ran at 7.8 mph, then the next three miles at 8.0 mph, then the last mile I ran the first 200 yards of each quarter mile at 8.0 mph and the last 200 yards of each quarter mile at 9.0 mph, running the last .15 miles of the mile at 9.6 mph.
3/13/12 (Tuesday) Run
Today I ran a total of 10.5 miles. I ran the first 7.5 miles first thing in the morning, in ~ 56:20 (the machine turned off when I was almost done so could not get a 100% accurate time). For this run, after my usual warm-up, I ran 20X200 meter intervals at 10.0 mph with a one minute recovery jog at 7.5 mph in-between each interval, then ran the last mile as a cool-down mile at 7.5 mph.
Then I ran another 3 miles after work in 24:36. I ran outside and just wanted an easy run.
Why, might you ask, am I running for a second time on a day I already had a hard run? The answer is simple. I want to improve my marathon time. Getting by on 50 miles for overall weekly mileage last time was very good, but I can do better. To do so, I must add more mileage. I am not planning to run the 100+ miles per week that many marathoners put in, but I do want to increase this. And it is possible to do it just as I did it today, you just make sure if one is a hard run the next is an easy run. I also need to acclimate to the outside run for the races.
Then I ran another 3 miles after work in 24:36. I ran outside and just wanted an easy run.
Why, might you ask, am I running for a second time on a day I already had a hard run? The answer is simple. I want to improve my marathon time. Getting by on 50 miles for overall weekly mileage last time was very good, but I can do better. To do so, I must add more mileage. I am not planning to run the 100+ miles per week that many marathoners put in, but I do want to increase this. And it is possible to do it just as I did it today, you just make sure if one is a hard run the next is an easy run. I also need to acclimate to the outside run for the races.
3/12/12 (Monday) Activities
Today I ran 5.25 miles in 45:15. I just did my usual easy Monday run.
In the evening I cycled for one hour.
In the evening I cycled for one hour.
3/10/12 (Saturday) Activities
Today I ran 5.25 miles in 45:27. Same hill circuit run as I have been doing on Saturdays.
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 43.45
Total cycling minutes for week = 3 hours 5 minutes
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 43.45
Total cycling minutes for week = 3 hours 5 minutes
3/9/12 (Friday) Run
Today I ran 14.11 miles in 1:41:47, hitting the 13.1 mile mark at 1:33:33. After my warm-up mile I ran the next 7 miles at 8.3 mph, then increased to 8.4 mph for the next 5 miles, then increased to 8.5 mph at the for the first half mile of the 14th mile, then to 8.7 mph for last ½ mile, though I ran the last .15 miles at 10.2 mph.
3/8/12 (Thursday) Run
Today I ran .34 miles just at 7.5 mph as I had a couple of minutes to spare. Normally on Thursdays I just do chest and triceps and abs routines, but wondered if this might help keep my legs loose by running just a little bit.
In the evening I cycled for 30 mins.
In the evening I cycled for 30 mins.
3/7/12 (Wednesday)
Today I ran 11 miles in 1:24:42. I warmed up for .5 miles at 7.5 mph, then ran the next 4.5 miles at 7.6 mph; then increased to 7.7 mph for four miles; then 7.8 mph for the remaining 2 miles. However, for every other mile, beginning at the end of the second mile, I ran the last .25 miles at 8.5 mph, also doing this at the end of the 11th mile, but ran the final .15 miles at 10.2 mph.
3/6/12 (Tuesday) Run
Today I ran 7.5 miles in 53:12, hitting the 7 mile mark at 49:16. After my usual warm-up I ran 3X2000 meter (1.25 miles) and 1X2400 meters (1.5 miles) intervals at 8.9 mph (or 6:44 mile pace), with a 2 minute recovery at 7.5 mph in-between each. Then I ran out the last half mile at 7.5 mph, but ran the last .15 miles at 10.2 mph.
3/5/12 (Monday) Activities
Today I ran 5.25 miles in 40:21, hitting the 5 mile mark in 38:16. I ran the first four miles at 7.5 mph, increasing last ¼ mile of each mile to 8.5 mph. Then the last mile I ran at 7.7 mph, increasing that last ¼ mile to 8.7 mph and running the last .15 miles of the five miles at 10.2 mph. I then ran ¼ mile at 7.1 mph as the start of cool-down.
In the evening I cycled for 1 hour and 20 minutes.
In the evening I cycled for 1 hour and 20 minutes.
3/3/12 (Saturday) Activities
Today I ran 5.25 miles in 47:41, hitting the 5 mile mark at 45:38. I did the same run as last Saturday, except on the 3rd mile I had the incline at 2% for the first half mile while I ran at 7.5 mph, then decreased it to 0% for the second half mile.
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 48.84
Total cycling minutes for week = 2 hours 35 minutes
Total running miles for week = 48.84
Total cycling minutes for week = 2 hours 35 minutes
3/2/12 (Friday) Run
Today I ran 20 miles in 2:32:09. I ran the first five miles at 7.5 mph, the 2nd five miles at 7.7 mph, the 3rd 5 miles at 7.9 mph, miles 16-18 at 8.1 mph, mile 19 at 7.5 mph, and mile 20 at 8.1 mph, running the last .15 miles at 9.3 mph. I felt really good when I was done. I was tired of course, but not exhausted.
Sunday, March 18, 2012
3/1/12 (Thursday) Run
Today I ran .34 miles Thursday just at 7.5 mph as I had a couple of minutes to spare. I do not normally run on Thursdays but I since I had a couple of minutes I thought I would experiment with a very easy run just to see if it helps keeps my legs loose without tiring them.
2/29/12 (Wednesday) Run
Today I ran 10 miles in 1:16:02. After the usual warm-up mile I ran the next four miles at 7.6 mph, though I ran the last .15 miles of the first two miles at 8.7 mph. Then at the beginning of mile six I increased to 7.7 mph, then at the beginning of mile 8 I ran one mile at 8.7 mph, then the 9th mile I ran at 7.7 mph, then the 10th mile at 8.7 mph, running the last .15 miles at 10.2 mph.
2/28/12 (Tuesday) Run
Today I ran 8 miles in 57:06. After the usual warm-up mile at 7.5 mph, I ran 2X3 mile intervals at 8.7 mph with a one mile recovery in-between, though I ran the last .15 miles of the second interval at 10.2 mph.
2/27/12 (Monday) Activities
Today I ran 5.25 miles in 40:11, hitting the 5 mile mark in 38:08. I ran most of the run at 7.6 mph with the last quarter mile of first two and then the fifth miles at 8.4 mph. I ran the last .15 miles at 10.2 mph.
In the evening I cycled for 1 hour.
In the evening I cycled for 1 hour.
2/25/12 (Saturday) Activities
Today I ran 5 miles in 45:38. I did my usual Saturday run but in the last mile I started the 8% incline at mile marker 4.15 and then increased to 10% at mile marker 4.65 for .10 miles. I ran the final .15 miles at 10.2 mph.
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 44.50
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 44.50
Total cycling minutes for week = 2 hours 35 minutes
2/24/12 (Friday) Run
Today I ran 17.25 miles in 2:11:07, hitting the 17 mile mark in 2:08:54. I ran the first 7 miles mostly at 7.5 mph but at the end of the 1st, 3rd and 6th mile increased it to 8.3 mph for last quarter mile. At the beginning of mile 8, I increased it to 8.7 mph for 5.25 miles, then decreased to 7.5 mph until mile 15 wherein I increased to 8.4 mph for .5 miles and then decreased to 7.5 mph for the next mile, then for that final half mile I increased by .1 mph. Then at the beginning of the 17th mile I decreased to 7.1 mph for .25 miles to start my cool-down.
2/22/12 (Wednesday) Run
Today I ran 10 miles in 1:16:07. I ran the first 5 miles at 7.6 mph but at the end of the first two miles for the last quarter mile I ran at 8.3 mph. Then at mile 5 I increased it to 7.7 mph for 3 miles then ran the last two miles at 8.7 mph, or marathon pace, running the last .15 miles at 10.2 mph.
2/21/12 (Tuesday) Run
Today I ran 7 miles in 49:17. After the usual warm-up at 7.5 mph I ran 6X1000 meter intervals at 9.0 mph and 1X.75 miles interval at 9.3 mph with a one minute recovery at 7.5 mph in-between each interval. When I finished the intervals I was at mile marker 6.42 so I ran at 7.5 mph until mile 6.75 then increased to 8.1 mph and ran the last .15 miles at 10.2 mph.
Sunday, March 11, 2012
2/20/12 (Monday) Activities
Today I ran 5.25 Monday in ~41:00 (I forgot to look at the exact time). I ran most of this at a 7.7 mph pace, though I increased the last quarter mile of each mile to 8.1 mph and ran the last .15 miles of the 5 miles at 10.2 mph, then I decreased to 7.1 mph for a quarter mile to begin my cool-down. (I decided to add an extra .25 miles at 7.1 as the start of my cool-down as an experiment.)
In the evening I cycled for 1 hour.
In the evening I cycled for 1 hour.
2/18/12 (Saturday) Activities
Today I ran 5 miles in 45:28. I did the same workout as last Saturday, but in the fifth mile I ran at an 8% grade from 4.25 to 4.75 mile markers at 6.0 mph, then decreased the incline to 0% and ran at 7.8 mph for the next .15 miles and ran the final .15 miles at 10.2 mph.
Total running miles for week = 44
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 44
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, cycled for 1.5 hours.
2/17/12 (Friday ) Run
Today I ran 17 miles in 2:08:17, hitting the 15 mile mark in 1:53:39 and the 16 mile mark in 2:00:30. To get through it psychologically I divided it up into 3 sets of five miles. With the first 5 miles I ran at 7.6 mph until mile marker 1.75, then 8.1 mph until mile marker 3.75, then 8.6 mph until the end of the fifth mile. I then repeated this for the next five miles. Then for miles 10-11.75 I ran at 7.6 mph, then at 8.1 mph for miles 11.75 to mile 13.0, then the 14th and 15th miles I ran at 7.6 mph for .75 miles and 8.3 mph for .25 miles. I then decreased the speed to 7.6 mph for .25 miles then increased the speed to 8.1 mph for one mile, then ran at 7.6 mph from mile marker 16.25 to 16.75, then increased to 8.3 mph and ran the last .15 miles at 9.6 mph.
2/15/12 (Wednesday ) Run
Today I ran 9 miles in 1:07:17. I did a fartlek type run to mix it up a bit because my legs were feeling tired. I ran anywhere from 7.6 mph to 9.3 mph, finishing the last .15 miles at 9.6 mph.
2/14/12 (Tuesday) Run
Today I ran 8 miles in 56:39. After my usual warm-up I ran 5X1 mile intervals at 8.8 mph with a two minute recovery in-between each interval. When I got finished with the intervals I was at mile marker 7.30 so I decreased the speed to 7.7 mph until the 7.75 mile marker then increased to 8.1 mph and ran the last .15 miles at 10.2 mph.
2/13/12 (Monday) Activities
Today I ran 5 miles in 37:37. I ran mostly at 7.7 mph but increased the last quarter mile of each mile to 8.3 mph. However, for last mile at the end of each of the first 3 quarter miles I ran at 10.2 mph for .12 miles and for the last quarter mile ran at 10.2 mph for the last .20 miles.
In the evening I cycled for 1 hour.
In the evening I cycled for 1 hour.
2/11/12 (Saturday) Run
Today I ran 5 miles in 45:19. I did the same hill workout as last Saturday but during the fifth mile I ran at an 8% grade from mile marker 4.40 to 4.75. I ran the last .15 miles at 10.2 mph.
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 41
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, cycled for 1.5 hours.
Total running miles for week = 41
Total cycling minutes for week = 2 hours 35 minutes
2/10/12 (Friday) Run
Today I ran 16 miles in 2:00:48. I did my usual mile warm-up then ran at 7.8 mph through mile 4. Then miles 5-8 I ran at 8.1 mph, then miles 9-12 at 7.8 mph, then miles 13-14 at 8.1 mph, then mile 15 at 7.8 mph, then started mile 16 at 7.8 mph and increased as usual running the last .15 miles at 9.6 mph.
2/8/12 (Wednesday) Run
Today I ran 9 miles in 1:06:23. I ran the first warm-up mile at 7.5 mph then ran the next 5 miles at 8.1 mph, then the next 2 miles at 8.2 mph, then the final mile at 8.6 mph, with the final .15 miles at 10.2 mph.
Wednesday, March 7, 2012
2/7/12 (Tuesday) Run
Today I ran 6 miles in 43:13. After my usual warm-up mile at 7.5 mph, I ran 8X200 meter intervals at 9.6 mph, 4X200 meter intervals at 9.8 mph, 3X200 meter intervals at 10.2 mph, and 1X300 meters interval at 10.2 mph with a one minute recovery at 7.5 mph in-between each interval. When I finished the intervals I was at mile marker 5.20 and I finished out the sixth mile at 7.5 mph, though I ran the last .15 miles at 10.2 mph.
This date is always very interesting day for me. You see, it was seven years ago today that I began exercising. I was 80 pounds heavier and had 21% MORE body fat. I struggled to run 200 yards at 6.0 mph. I had no ambitions of ever running a race. Though I was determined, I hoped that I would stick with it and not give up. I did not know it at the time, but that first step changed my life. It has always seemed like my second birthday. I have known other people that feel the same way. Well, I recently found something on Pinterest that expresses it perfectly:
"The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins." Bob Moawad
This date is always very interesting day for me. You see, it was seven years ago today that I began exercising. I was 80 pounds heavier and had 21% MORE body fat. I struggled to run 200 yards at 6.0 mph. I had no ambitions of ever running a race. Though I was determined, I hoped that I would stick with it and not give up. I did not know it at the time, but that first step changed my life. It has always seemed like my second birthday. I have known other people that feel the same way. Well, I recently found something on Pinterest that expresses it perfectly:
"The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins." Bob Moawad
Sunday, February 26, 2012
2/6/12 (Monday) Activities
Today I ran 5 miles in 37:11. I ran my usual warm-up mile but increased the last .25 miles to 8.3 mph and then to 10.2 mph at the .88 mile marker. I ran the next mile at 7.7 mph and increased the last .25 miles to 8.1 mph and then to 10.2 mph at the 1.88 mile marker. I ran miles 3-5 at 7.8 mph and increased the last .25 miles the same. Shortly after completing the fourth mile I did run at 9.6 mph for 200 yards just to see how long that would take, which was 44 seconds.
In the evening I cycled for 1 hour.
In the evening I cycled for 1 hour.
2/4/12 (Saturday) Activities
Today I ran 5 miles in 45:00. I ran my usual warm-up mile at 7.5 mph with the last quarter mile of that first mile at 8.3 mph, then decreased the speed to 6.0 mph and increased the incline to 8% for .5 miles, then increased the incline to 10% for .25 miles, then increased the incline to 12% for .15 miles, then decreased speed initially to 4.5 mph and increased the incline to 15% but decreased speed soon thereafter to 4.0 mph. Then I ran the third mile at 0% incline and 7.8 mph then repeated the hill run for the fourth mile. The fifth mile I ran .5 miles at 7.5 mph and 0% incline and then ran at 8% incline at 6.0 mph for .25 miles then leveled it out and ran at 7.8 mph, running the last .15 miles at 10.2 mph.
After coming home and a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 35 minutes
After coming home and a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 35 minutes
2/3/12 (Friday) Run
Today I ran 12 miles in 1:30:39. I did most of the run at 7.8 mph but at mile 9 increased it by .1 mph for each mile and then ran the last mile at 8.6 mph, running the last .15 miles at 10.2 mph.
2/1/12 (Wednesday)
Today I ran 8 miles in 59:19. After the usual warm-up mile I ran the next 6 miles at 8.1 mph then began the 8th mile at 8.1 mph and increased as usual, though by .1 mph, and ran the last .15 miles at 10.2 mph.
1/31/12 (Tuesday) Run
Today I ran 6 miles in 43:43. After my usual warm-up mile at 7.5 mph I ran the next 3.5 miles at 8.5 mph then decreased to 7.5 mph for .5 miles. I ran the last mile at 8.5 mph, running the last .12 miles at 10.2 mph.
1/30/12 (Monday) Activities
Today I ran 5 miles in 38:20 – I ran all miles at a 7.8 mph pace though I ran the last quarter mile of each of the first four miles at 8.3 mph and did the same with the fifth mile, but ran the last .15 miles of that quarter mile at 10.2 mph – it felt really good.
In the evening I cycled for one hour.
Today is the start of my marathon training. This is for the Ogden Marathon, which will be held May 19. Last year I did the half-marathon, but this year I had contemplated doing the full marathon, then when they made the difference in price only $5 (between the half and the full), it became a very easy decision to make. Heidi will still do the half this year.
I (and Heidi) will also do the Salt Lake City Half-marathon, currently scheduled to be April 21. There has been talk that it could be delayed due to new owners and some delays. However, the latest emails from them indicate all their paperwork is in and the schedule has not changed. I am just using this half to prepare me for the Ogden marathon.
In the evening I cycled for one hour.
Today is the start of my marathon training. This is for the Ogden Marathon, which will be held May 19. Last year I did the half-marathon, but this year I had contemplated doing the full marathon, then when they made the difference in price only $5 (between the half and the full), it became a very easy decision to make. Heidi will still do the half this year.
I (and Heidi) will also do the Salt Lake City Half-marathon, currently scheduled to be April 21. There has been talk that it could be delayed due to new owners and some delays. However, the latest emails from them indicate all their paperwork is in and the schedule has not changed. I am just using this half to prepare me for the Ogden marathon.
1/28/12 (Saturday) Activities
Today I ran 6 miles in 45:37. I did my usual Saturday morning run but did not increase the incline to 2% until mile 2 and did not run the last two miles as fast.
After coming home and a quick snack, I cycled for 1 hour 35 minutes
Total running miles for week = 45
Total cycling minutes for week = 2 hours 35 minutes
After coming home and a quick snack, I cycled for 1 hour 35 minutes
Total running miles for week = 45
Total cycling minutes for week = 2 hours 35 minutes
1/27/12 (Friday) Run
Today I ran 18 miles in 2:18:04. I ran most of the first 16 miles at 7.8 mph with just a few times going up to 8.3 mph and 8.6 mph to employ fast-twitch muscles and make-up some time. At mile 17 I decreased it to 7.5 mph then at the beginning of mile 18, I increased it to 7.6 mph and increased by .1 mph after each quarter mile, running the last 100 meters at 9.6 mph.
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