| Location: Saint George,UT, Member Since: May 20, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Boston Qualified! Long-Term Running Goals: Keep running Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 5.00 | 12.50 | 3.00 | 3.00 | 0.00 | 0.00 | 31.00 | 23.50 |
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Adidas Yellow Miles: 13.50 | Adidas Blue Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM Dropped Kire off at Soccer camp, then went to track.
800 Warm up
Stretches and Hurdle drills.
5X50 w/ 110s
5X200 w/ 300s
2X400 w/ steeplechase
I got to the park a little early to pick up Kire, so I kicked the shoes off an ran +/- 3 miles while I was waiting for him. I felt like a little kid again w/ the shoes off. It was quite fun, although I started to feel a little rub on my second toe by the end. After I finished I realized I had a bit of a blister.
Kire and I went to the river for a quick cool down after soccer and the run. It was really good to hang out even though he threw "sand gu" on me while I was chilled out. |
Adidas Yellow Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM Went with Laur to the track.
800 Warm-up, stretch
3000 M steeple with five barriers. 13:11
Ran home
My calves and hamstrings feel like piano wire. I even broke down and got a appt for a massage. I have been at +/-25 miles maintenance for years, but the short stuff is making me feel old. The 400H is going to test me.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 31.00 | 4.00 |
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4:45AM What?! 31 Miles on bikeI can't believe I was up that early to cycle. Mike asked me if I wanted to do the Snow Canyon Loop with him and Randy Jones. The only catch was he had to be back before 7:00 AM. It was a nice ride. The down hill was a little crazy. I tucked in behind both of them, and we hit 43 MPH. It is so nice to draft and still be legal. I know it is a swear word with the "tri" crowd. I have decided the swim training in the cold pool is just not worth the tris when I can stick to the great cycling and the running.
Got a decent massage @ the academy. The gal wasn't quite as mean as she should have been. I still had pretty good knots in the calves after, but it was enjoyable.
PM Laur and I took the kids over the rec center. She wanted to do some treadmill tempo work as her last hard work out before Saturday's 5k. I jumped on the treadmill beside her and did a nice 4, and then went down to the pool to hang the knees.
Treadmill settings:
7.5 10:00
9.5 10-13
7.5 13-20
9.5 20-23
8.0 23-28
10.0 28-30 |
Adidas Yellow Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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AM - went in to the doc and found out it was a guaranteed hernia. That sucks! I told him that I would like to hold off until after the marathon. He was ultra-hesitant, but then gave me the go-ahead.
After that news, I decided to take a rest day after the big day yesterday. I didn't get to bed until after 1:00 AM, so it was quite an easy sell to my brain.
PM Went to the track to get some starts in and to run a flight of hurdles. When I started with my 800 warm-up, I felt terrible. It was like I was breathing heavy after the warm-up, so Ijust set up a flight of hurdles ran one set of 110s at 75%, then ran over 8 @ 5 steps apart to work on form. I asked Laur to time me in one set and I got through 6 at that point I bailed out because I couldn't even reach in 3 steps. Just too tired. I took the kids to the LV park and "jogged" two laps around the park and then called it quits for the day. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM dropped Kire off for his last day @ soccer camp, and then went out for a a little faster run. I decided to do the GW/LV figure 8. It amazing what a good night sleep can do for the legs. I felt really fast the first mile. I backed off on mile 2 and 3, because of the wind. It has been so cool the last week. I am not sure what I am going to do when I have to run in the heat again. I will have to get out of the house before 8:30 AM I know that! Anyway, with the storms that blow over us, the wind kicks up pretty good. the last mile and a half was really fast for me too. I am looking forward to the summer games. I don't htink I will do great in my ae group on the long runs, but I may get a PRs for my 35-39 years. It sucks so bad when you have to break your PRs up into 5 year increments. That means I am gettting old!! CRAP! Oh well, I keep running.
BTW, the massage did the trick. I felt much less sore yesterday, and today I got up without any kinks. |
Adidas Yellow Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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AM Laurie and Kire ran the speedster this morning. I paced Kire @ the 5K. I have to brag a little bit. He took 11th overall for all males and 1st in the under 9 group. He ran 26:11. That is smokin' for a 7 year old.
1-8:34, 2-8:28, 3-8:21
I think it was more like 26:05, because we started so far back in the pack, and we crossed the start line a tad bit later. The start line was on the trail, so it was ultra-congested. I think that was the only downside of the race. The course was fllat, and laurie ran a PR as well. They did awesome.
PM I went up to watch Lex play Utah Summer Games V-ball. Between the matches I went over to the SUU track and took some strides over the barriers and even got a couple water barrier turns in. It makes for a hard landing without the water, so I stopped after two. I also checked out the 10K course for next week. It drops out of the canyon and spits the runners out just south of centennial park for a big surge to the finish. It will be fast and furious. I am not sure if I should push hard with the track meet 8 days out, but I am sure I will once the adrenaline starts flowing. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 5.00 | 12.50 | 3.00 | 3.00 | 0.00 | 0.00 | 31.00 | 23.50 |
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Adidas Yellow Miles: 13.50 | Adidas Blue Miles: 10.00 |
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