Run fast

Week starting Mar 08, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFritz's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

Support from

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
40.2715.500.200.0010.1266.09
Nike Structure Triax +12 Miles: 55.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.001.000.000.000.0014.00

I was very unmotivated when I woke up but it turned into a decent run.  Maybe I was in a hurry because I forgot to turn my clock forward and woke up an hour late.

I ran from 30th S. 9th E. north, up I street to 11 avenue, east on 11th ave, down virginia, and back home on 15th avenue.  The head wind going south wasn't fun.

6:37 average pace, average heart rate 147 bpm

     Time        Dist.   Split time  Elev. chg.   Avg. HR
0:07:20 1 7:20 26 136
0:13:58 2 6:37 -21 143
0:20:19 3 6:20 -58 137
0:26:45 4 6:26 48 142
0:33:33 5 6:48 156 149
0:41:44 6 8:10 355 160
0:48:07 7 6:22 -143 148
0:54:37 8 6:30 -4 148
1:01:19 9 6:41 -66 151
1:07:37 10 6:17 -115 146
1:13:56 11 6:19 -78 147
1:20:32 12 6:35 -27 148
1:27:00 13 6:28 -35 149
1:32:56 14 5:55 -52 153

 

 

Nike Structure Triax +12 Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.501.000.000.002.069.56

Flat run over to Liberty Park. I must have been asleep during the first mile because it was still dark outside. 

Average pace 6:41

Split Distance Pace
1 1.00 7.59
2 1.00 6.52
3 1.00 6.40
4 1.00 6.38
5 1.00 6.33
6 1.00 6.29
7 0.50 6.26
8 1.00 5.51
TOTAL 7.50 50.18

Nike Structure Triax +12 Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.465.000.200.002.008.66

I wussed out and went to the gym to run on the treadmill instead of running on the icy roads.  On the bright side, I am sure I got a better workout for the distance.  I love workouts like this.  Sometimes I think I should just go back to my days of pounding out 6 miles at a 5:30 pace on the treadmill and forgetting about doing the long/slow stuff.  It's a much more efficient use of my time but of course it isn't ideal for marathon training. 

 Played tennis for an hour in the evening.  I need to practice more often.

 Total time 40:30, Distance 6.66 miles, average pace 6:05, ~average heart rate 153

      Min    MPH     Pace Distance
3.03 8.60 6.59 0.46
6.27 9.30 6.27 1
22.26 10.10 5.56 4
5.40 10.60 5.40 1
1.00 12.00 5.00 0.20

Nike Structure Triax +12 Miles: 6.66
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.080.000.000.002.069.14

7:08 Pace, Millbrook loop counter-clockwise

Nike Structure Triax +12 Miles: 7.08
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.532.000.000.002.0010.53

6:49 pace, Sugarhouse loop, counter clock-wise

Nike Structure Triax +12 Miles: 8.53
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.506.500.000.002.0010.00

I woke up a few minutes late so I had to run a little faster than I was planning.  Same route as Monday (9th East, around Liberty) but 4 mins faster.  Maybe my new hair cut helped.   As I write this my hands are still thawing out.  I don't get it because I was wearing my big mittens.

Next week I am determined to do some track work because I am sure some 800s would do me some good.

Average pace 6:11, average HR 153  

      Split    Distance           HR           Pace
1 1.00 129 7:17
2 1.00 147 6:09
3 1.00 149 6:01
4 1.00 154 5:57
5 1.00 159 5:47
6 1.00 162 5:42
7 0.50 163 6:00
8 1.00 167 5:34
9 0.50 158 6:29

 

Nike Structure Triax +12 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

Ran to the gym for a 60 min spin class.  It was good to mix it up and hopefully build more quad strength.

Nike Structure Triax +12 Miles: 4.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
40.2715.500.200.0010.1266.09
Nike Structure Triax +12 Miles: 55.97
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: