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
Sunday, May 1, 2011
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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