Long May You Run

Week starting Jul 03, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesLaputka's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,

Member Since:

Apr 19, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

25 Marathons PR 3:16:08 Ogden Marathon 2014

1st marathon DesNews 2003  4:19 

Freedom 5K July 4th, 2010 18:26 (aided)

Desert News 10K July 24th, 2010 39:11 (aided)

Boston Marathon 2011 3:32:58 

Boston Marathon 2014 3:18:45

Short-Term Running Goals:

Top non-elite Local

Long-Term Running Goals:

Working on 2017 goals, I'll get back to ya when I set them.

Personal:

51 years old, married, love long runs on the road.

Miles:This week: 18.00 Month: 84.80 Year: 1734.76
Adidas Cobato Lifetime Miles: 376.77
Saucony A2 Lifetime Miles: 417.48
Blue Crocs Lifetime Miles: 1067.28
Barefoot 2010 Lifetime Miles: 61.00
Red Crocs Lifetime Miles: 1381.19
Black Water Clogs Lifetime Miles: 26.73
White Crocs Lifetime Miles: 964.51
Yellow Crocs Lifetime Miles: 1185.25
Asics 2130 #21 Lifetime Miles: 360.55
Trail Shoe Lifetime Miles: 145.25
Barefoot 2011 Lifetime Miles: 10.25
Saucony Kinvara Lifetime Miles: 2936.63
Bike 2011 Lifetime Miles: 164.91
Saucony A5 II Lifetime Miles: 975.49
Saucony Fastwitch 5 Lifetime Miles: 1582.48
Lime Green Crocs Lifetime Miles: 1298.78
Bike 2012 Lifetime Miles: 92.40
Navy Baja Crocs Lifetime Miles: 566.20
Saucony A5 Lifetime Miles: 1498.90
Sandals Lifetime Miles: 164.95
Ocean Blue Crocs Lifetime Miles: 80.75
Bike 2014 Lifetime Miles: 111.00
Saucony Trail Lifetime Miles: 143.95
Barefoot 2015 Lifetime Miles: 0.25
Soucony A6 Lifetime Miles: 682.25
Bike 2015 Lifetime Miles: 45.00
Altra One Lifetime Miles: 2052.81
Topo Lifetime Miles: 82.35
Altra One Orange Lifetime Miles: 2152.40
Altra One Yellow Lifetime Miles: 1544.62
Altra One Black Lifetime Miles: 812.59
Bike 2018 Lifetime Miles: 883.76
Topo Yellow Lifetime Miles: 26.00
Total Distance
63.80
Red Crocs Miles: 10.30Yellow Crocs Miles: 31.50White Crocs Miles: 22.00
Total Distance
4.65

4.65 miles 40:36  8:44 pace.  Took Sunday and Monday off, it felt nice to take it easy, outside of  some yardwork, which was kind of pleasant, laid low and rested.  I'm planning one more long uphill - downhill body slam before the Desnews marathon.  I'll probably do this on Saturday morning.

Red Crocs Miles: 4.65
Add Comment
Total Distance
15.75

5.65 am miles 50:52  9:00 ave pace.

10.1 pm miles 1:32:19  9:08 ave pace.  B Street route.  I'm tired.  

Yellow Crocs Miles: 15.75
Add Comment
Total Distance
15.75

5.65 am miles

10.1 pm miles 

Yellow Crocs Miles: 15.75
Add Comment
Total Distance
5.65

5.65 am miles.  48:24  8:34 ave pace.  Very happy that there is only one run today.

Red Crocs Miles: 5.65
Add Comment
Total Distance
22.00

22 mile run from home to the top of City Creek and back.  This run was designed to emulated my Desnews marathon morning prep and time of day run.  I woke up at 2:00 am, ate my oat meal, drank two cups of coffee and watched my recorded version of Friday's Tour de France.  I went to bed at 8:30 to get as much sleep as I could.  My achilles tendon is very sore, so I taped up my ankles, slipped on my white Crocs and headed out the door at 5:00 am.  The running goal today was to climb rather slowly to the top of City Creek and then blast down at an aggressive pace and then hold a marathon goal pace for the last flat 3.5 miles home.  My "B" goal for this race is 3:19:59 (7:38 pace), this would be 10 minutes faster than my BMQ time which puts me in the second early registration wave.  I think I have a realistic shot at this time.  If I hit it, I then have to figure out how in the heck to pay for another trip to Boston, oh joy!

The slow climb to the top of City Creek was rather painful, the slow pace and steep uphill really stressed the achilles.  It was a beautifully cool morning, with my achillies aching I was concerned that I would not be able to do the downhill bomb I was hoping for, but I soldiered on.  

Mile splits up which was 11 miles.

9:22  9:16  9:13  10:29  10:36  10:31  10:05  10:16  10:29  10:43  11:28

Mile splits down

7:24  6:43  6:53  6:53  6:44  7:01  7:08  6:55  7:17  7:27  7:30

 

The pain subsided within the first mile down, then I went for it.  I kept glancing down at my Garmin to check my pace and I liked what I saw.  There were a few times I was sub six, in fact, 5:43 was the fastest I happened to see.  I wish I could do that on the flat, and for many miles, oh well.

I'm very happy with this run, It turned out better than I expected and it's a confidence builder going into the Desnews marathon.  I got the morning routine down and the downhill training seems to have me prepared.  The hay is in the barn!

For you bird people, I saw a lazuli bunting in City Creek, very beautiful bird.

Total run time, 3:10:28   8:39 ave pace.

Up time 1:52:28  10:13 ave pace 

Down time 1:18:00   7:05 ave pace 

White Crocs Miles: 22.00
Comments(2)
Total Distance
63.80
Red Crocs Miles: 10.30Yellow Crocs Miles: 31.50White Crocs Miles: 22.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):