Run like a horse

Time 48:36

Avg mile 7:04

Avg HR 142

peak HR 164

The ankle was feeling just a bit sore, however it never did swell and it doesn't look like it will interfere with my running.

Time 35:24

Avg pace 7:06

Avg HR 137

Peak HR 157

2.16 mile warmup

400m X 10/w 1 min rest

#/Time/ Avg HR/ Peak HR/ Avg rest HR

1-1:15 156 174 142

2-1:15 159 178 151

3-1:16 161 180 151

4-1:16 160 180 152

5-1:16 161 179 153

6-1:17 161 181 153

7-1:17 162 181 156

8-1:16 163 182 156

9-1:16 163 182 157

10-1:12 168 186 158

2.00 mile cool down

Time 47:01

Avg pace 7:18

Avg HR 143

Peak HR 163

Today I just didn't feel like running... It has been a while since I took a day off so I think I will just hangout with the wife tonight and not run.

Time 34:59

Avg pace 6:69

No HR Data

Time 1:48:52

Avg pace 6:48

Avg HR 148

Peak HR 171

The last time I ran 16 miles was Jun 12th which was done on the same course as today's. I took a look at the two runs to compare them and found my avg HR went down 13 bpm, even though the pace was an avg of 9 sec/mile faster today. It feels so good to see some actual improvements.

Time 36:11

Avg pace 7:14 Though it felt faster than that, but I think that's just yesterdays 16 miler talking.

Avg HR 144

Peak HR 159

Time 42:32

Avg Pace 7:05

No HR Data

Some right knee pain. I think I will hold off on intervals this week.

Time 54:17

Avg pace 6:47

Avg HR 148

Peak HR 166

I took it easy for the first mile then I let the pace drop down between 6:30 and 6:45. It felt really good to brake out of the 7 min pace rut, and I didn't have to deal with the knee pain that I did earlier in the week. It felt like I was getting a lot more speed for the effort than normal. It looks like the knee will let me jump in the Herriman Mustang Stampede 4 mile run this Saturday after all. I am really looking forward to it.

Time 41:21 

Avg pace 6:53

No HR Data

Time 21:12

Avg Pace 7:03

This was just enough to keep my legs form feeling stale at the race tomorrow. I have no idea how things are going to go, but one things for sure. I'm going to collect another race shirt.

Warmup 1.78 miles

Race

Mile 1 5:42

Mile 2 5:37

Mile 3 6:00

Mile 4 5:42

5K Split 17:44 (17:58 at Coopers Run 5K 3 weeks ago)

Avg HR 157

Peak HR 186

186 is the highest peak HR recorded since Race For Red 5K on May 21 2011. The HR graph has a nice gradual climb throughout the race. I passed the lactate acid Threshold HR of 173 at the 4 min mark.

Speaking with Chad (from the blog) before the race I mentioned that I would like to run this race at 5:50 mile pace. I based this time off my last 5K race time converted to a 4 mile race. A short way into the race I looked at my Garmin and noticed we were running 5:09 pace, and we were a few seconds off the lead group! I don’t care what race it is, if you are running 5 min/mile pace I have no problem letting you go. Thankfully this pace was mostly a ruse. This pace was driven by some very excited high school runners. The pace slowed as we leveled out from the first down hill part of the course, but I still had a hard time chasing down the front pack. None the less I was able to pass several runners over the next few miles. I was running 4th with about 3/4 mile to go when I caught up to the 3rd pace runner. When I passed him he put up a fight for a while then reluctantly settled in behind me. Entering the last 400m of the race I had about a 1 second lead on 4th. As we rounded the last turn on the track the kid pass me like he was hitting the afterburner button. It was like a Wile Coyote cartoon. I simply did not have the speed to fend him off. Not only that, he beat me by a few second in the last 150m. Ouch. Come to find out the kid specializes in the 1600m, and he is half my age. So all said and done I am very happy with 4th. My Garmin claims that I ran 4.04 miles in 23:00 and my 4 mile time would be 22:47. This puts my average pace at 5:41, nine seconds faster than my goal. I am very happy about that. Looking at the splits they appear a little erratic, but that is mostly caused by the hilly course.

I really don’t think that I have improved 9 seconds per mile since my last race 3 weeks ago. I think this race shows that I have not been digging down to the bottom of my tank in my last races. I think that I need to add a greater degree of wall busting, gut wrenching toughness to my workout program. Perhaps then I will be better adept at emptying my tank on race day.

Time 1:10:50

Avg pace 7:05

Avg HR 148

Peak HR 171

This was an incredibly rewarding run today. Starting out I wanted to run between 7 and 10 miles, but at the 3.5 mile mark I was just not ready to turn around. I ran on roads that I have never been on before. The run had a total of 932 feet of elevation gain with the lion share of that on the first half of the run. With that much of a climb I probably should have saved this fun for a some other day when I was not recovering from a race. However, it just felt great! When I reached the top of the run and looked back at the incredible view I was so glad to be a runner. There is something so cool about exploring new places on your own two feet, and to get an awesome view in the middle is very rewarding.

First half

Avg HR 147

Peak HR 171

Avg Pace 7:25

Second half

Avg HR 149

Peak HR 161

Avg Pace 6:41

Time 1:51:26

Avg Pace 6:57

Avg HR 147

Peak HR 163

The run felt good, no aches or pains for once. I even considered adding another mile in the middle of the run, but when I got back I was glad I didn't. I am tired and ready for bed.

Time 36:56

Avg Pace 7:23

Avg HR 141

Peak HR 149

Just a nice and easy short run.

Time 1:11:07

Avg Pace 7:06

Avg HR 144

Max HR 159

It look like this is going to be a good mileage week.

Time 42:06

Avg Pace 7:01

No HR Data

This run seemed refreshing and energizing after a long day. Mile 1 was just hard and slow like I was wearing cement shoes. By mile 3 I was feeling good. I was just motoring effortlessly through mile 4, 5, and 6.

Time 21:08

Avg pace 7:02

No HR data

I had to dramatically reduce my milage today or risk increasing my weekly milage by too great of a margin. As we all know this has a way of angering the God of injury, and I never want to do that.

During this run easy 3 mile run I couldn’t help but think about when 3 miles was not so easy for me. For comparison I pulled up a run that I did on Jul 14, 2007 in Pittsburg, PA.

Elevation 1,200 feet

Distance 2.00 miles

Time 18:56

Avg pace 9:29

Avg HR 167

Peak HR 186

Weight 265 lb.

Looking back on it now, I’m amazed that I didn’t have a heart attack. What ever else I get from my running I feel like it has already been worth the time and effort.

Time 1:25:23

Avg pace 7:04

Avg HR 156

Peak HR 168

It was so refreshing to finally log some miles with another runner. This was the first time in years that I have done a training run with someone. Chad, from the blog, was kind enough to let me tag along on his 12 miler today. This was a fantastic course in a neighborhood that I used to live in. We were able to do the entire run without stoping for traffic, this was also a first in a long while for me. The course featured wide shoulders, light traffic, and about 550 feet of climb and decent. All said and done this was a great way to end the week. Thanks Chad!

Time 55:18

Avg Pace 6:54

No HR data

Climb 890 ft.

Descent 890 ft.

Today I ran up City Creek Canyon 4 miles and back to Memory Grove Park. I have lived along the Wasatch Front for about 20 years and I haven’t been up City Creek until today. The run was very enjoyable and the only other traffic were bikers and fellow runners. I’m sure it won’t take me 20 years to get back there.

Splits

1-7:41

2-7:26

3-7:42

4-7:41

5-6:04

6-6:04

7-6:18

8-6:30

Time 1:47:26

Avg pace 7:09

No HR data

Elevation Gain 1415 ft

Elevation Loss 1383 ft I stopped a little before I got back to the starting point

I ran along Wasatch Blvd from Big Cottonwood Canyon to the North. There were plenty of hills along this route especial once I got to Parleys Canyon. I think there is just a bit too much traffic to do this run after dark.

At the beginning of this week I had grand plans to run 70 miles. That all went up in smoke today, literally. I was cleaning up the kitchen when my apartment shook and a big ball of fire erupted on my patio. I garbed my fire extinguisher and was able to put it out, but only just. I then convinced some people in the parking lot that were speaking with a 911 operator that I had everything under control. I then spent the rest of my night on in to the morning cleaning up my patio. So today I had to sacrifice my run for fire cleanup duty. Maybe Sasha could put that in the top ten excuses to miss a run. I would really rather be running. For those of you who love to grill a nice lean protein just be careful what you have around your grill.

Time 45:58

Avg Pace 6:52

No HR data

I was not expecting to be able to keep a normal pace on 3.5 hours sleep. This is a good run for me. It feel really good to get out.

AM

4 miles

Time 27:40 w/jogging stroller

Avg Pace 6:54

No HR data

Does a serious runner run with a jogging stroller?

Today I am starting to add an A.M. run to my program. I am trying to get to 70+ miles a week, however this is difficult for me to do in one run a day. I have an opportunity 3 days a week when I only have one of my kids with me to do an A.M. run. Naturally I can’t leave my 2 year old alone so he will be coming with me on the AM runs. I feel like would fit right in with the Mommy club.

PM

2 mile warmup

8x800m with 200m active recovery

Time Avg HR Peak HR

1-2:55 155 167

2-2:55 167 171

3-2:52 166 172

4-2:53 166 172

5-2:55 165 171

6-2:58 164 170

7-2:55 165 172

8-2:53 168 174

Avg Time 2:54.5

Avg HR 164.5

I was dragging tail on this speed work. I’m glad to have done it but I think my lack of sleep is catching up to me.

Time 1:25:34

Avg Pave 7:07

No HR Data

Time 29:18

Avg Pace 7:01

No HR Data

I cut my plans to do a ten mile run down to 4 because my knee was getting a bit twinge. I could almost here my high school coach in my head telling me that I cant make up for a lost run, just move on.

Time 56:37

Avg pace 7:04

Avg HR 140

Peak HR 150

Running at 11:00 on a Sunday night in the middle of a thunderstorm... Today I feel like a runner.

Time 35:39

Avg pace 6:57

Avg HR 147

Peak HR 169

Time 2:04.43

Avg Pace 6:55

AVG HR 149

PEAK HR 163

Mile time/HR

1-6:56/135

2-6:58/149

3-7:25/143

4-7:23/143

5-7:02/150

6-6:59/153

7-6:42/151

8-7:20/151

9-7:00/156

10-6:32/148 (its good to have the wind at your back)

11-6:41/149

12-6:44/152

13-6:41/156

14-6:40/152

15-6:59/147

16-6:52/149

17-6:57/152

18-6:51/151

It felt great to get a good long run in today. This is a landmark run for me because it ties my lifetime long distance run record. I know some people in this blog will this distance and longer before breakfast, however for me it is a really good run. Some day soon I am going to have to check off a marathon form my goal list.

AM

4 miles with a jogging stroller

Time 29:14

Avg Pace 7:18

That 18 miler yesterday took quite a bit out of my legs. Wow, I'm feeling it this morning.

PM

6 miles

Time 43:06

Avg Pace 7:10

I felt better and better as this run went on. I am in the middle of what I hope will end up being a 70 mile week, I could use some leg that are ready to run.