| Location: Las Vegas,NV,USA Member Since: Jan 13, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 1600M - 5:51 (Corp Challenge 2009)
5K - 19:38 (Tule Springs Stake 2009)
10K - 42:30 (Spectrum 2008)
Half-Marathon - 1:28:23 (Fontana 2009)
Marathon - 3:29:28 (St. George 2008, Monsoon) Short-Term Running Goals: Train well enough to run a BQ 3:15 marathon. Long-Term Running Goals: Continue to train well stay healthy and enjoy running for many years to come. Personal: Married with 4 children ages 8-14. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 31.00 | 9.00 | 40.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Rest day. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
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4x hills today. Don't have many hills near my home in Vegas so I use a nearby freeway overpass to do hill repeats. It is a moderate climb of about a quarter mile. Today I focused on running fast and relaxed and it seemed to help with the overall pain. I also tried to go fast coming back down the hill as St. George marathon is a downhill course and the down hill training will only help in the race. Ran the repeats at the same intensity that I would run a 400 meter repeat and ended up doing one of the miles at sub 8:00 per mile, thus the one fast mile today. The fast mile was not intended it just happened as a result of running fast and relaxed. The legs and body are all still feeling really good at theis point in the training. This is a remarkable transformation for me since last year at this time (my first couple months of running) I was suffering from severe shin splints. Running is not completely pain free but I have noticed of late that the pains are less intense. Beautiful weather today, not sure what the temps were but it felt comfortable.
Time: 8:36/mile | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Easy 3 today with some strides. Good run, felt good and nice break in the action. I enjoy this plan that has me running 6 days a week with a couple of easy days of 3 or 4 miles each. The 3 mile days eventually build up to 5 mile days in the next few weeks but they are still easy runs. For me, it is a good day to recover from speed or hill work and avoid injury. Today is also my baby's birthday, she is 7 and she was up at 5:00 a.m. and was very excited. Wish I could get that excited about my birthday. Great weather again today, 75 at the start 81 at the finish.
Time: 8:23/mile | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
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Easy 6 today. Decided to run negative splits about halfway through this run and finished our fifth mile in just under 8:00, thus the 1 fast mile. After mile 1 we shaved about 15 seconds off per mile and then cooled down with a slow mile 6. Everything is feeling pretty good except my lower back. I can run with it and it's not bad pain it just kinda nags at me as I run. I'm hoping that losing the excess belly fat and strengthening my abs will help support my back better in the future. Temps seemed a little cooler today at the start and the weather was perfect again.
Time: 8:27/mile | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Decided to go 4 instead of 3 miles today. Ended up doing reverse splits today and it felt better and better with each mile. Pace wasn't really that fast I just think my body is really slow to wake up in the mornings. Considering my slow wake-up time in the mornings, when it comes time to run the marathon I will need to be sure to have a good pre-race warm-up in order to be able to go out strong at marathon pace (or at least close to marathon pace for the first mile). Weather was again perfect today, 75 at the start with no wind.
Time: 8:31/mile | | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 7.00 | 8.00 |
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Ran 8 miles with 6 at marathon pace. The marathon pace I am shooting for is 7:28 per mile, so I kept all six miles under 7:28 and ran the 8th mile (a moderate cool down) under 8:00 as well as I was trying to catch Meg. After I caught her I jogged with her for another quarter mile to complete my cool down. The pace felt easier this week than last week which was a repeat of the same run. The overall run was fater today by over a minute yet my average heart rate was 167 compared to 170 last week. I don't know if this is a fluke over the course of just one week but I know that my fitness has improved greatly over the last several months (lots of room for improvement). The best part of today was knowing that I could have kept going at that pace. I don't know for how far but I definately could have kept going. Putting additional atttention toward relaxing and controlled breathing during training has also helped a great deal as well. I am finding it easier to relax and just run.
Time: 7:37/mile | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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Long run today of 13 miles. Legs were still a little tired from yesterdays marathon pace run so the first few miles were a little labored. Once we got settled in it was time for a bathroom stop at about mile four. Finally got back out and felt pretty good for the next few miles but the muscles continued to ache there were other places I would have rather been. I can tell my endurance is really lacking. Hopefully the long runs over the next several week will help to build that area of weakness. This completes another month of running and another PR for most miles in a month.
Time: 8:48/mile | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 31.00 | 9.00 | 40.00 |
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