Elite Jogging For Dummies

Week starting Jul 06, 2008

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Location:

Salt Lake City,UT,USA

Member Since:

Jul 23, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).


Short-Term Running Goals:

Compress six months of marathon training into six weeks.

Long-Term Running Goals:

Stay curious.

Personal:

I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
72.2510.500.000.000.0082.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy run up 4th Ave, over to the U and through the VA campus and back. Running at the VA campus is like being on a military base.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.400.000.000.000.0015.40

AM: Met up with Josh & Megan on 3rd Ave. at 5:45. Heard about Megan's big win in the Blacksmith Fork 15K, which was awesome. She got some press too, which I heard was very nice. So, we ran up to This is the Place and did the Golf Course loop. On the return, we took a detour up into the upper reaches of the park, past the original monument. Took a shortcut through a playground to get back into Research Park. Somehow managed to pass up the slide and swings.

With all the detouring, this was a longer run than usual. Pace was easy, which was good. Jack's first birthday was this weekend and I am now made of cake--need to work off a bit of it.

 PM: I ran home from work, trying to figure out the most sensible five mile route. I went up State Street around the capitol on the new gravel path, up (or down?) Gravity Hill to the horseshoe, to 11th Ave and then zigzagged down through the Avenues. I prefer running down Memory Grove to zigzagging the Avenues.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.005.000.000.000.0013.00

Workout this morning. Warmed up four miles through the U, to Federal Heights to 11th Ave. At about the Firestation, I began the five mile tempo. The goal was to run at 6:10-6:15 effort, even though the terrain would be variable and my actual pace would be different. First mile down 11th Ave, comfortable in 6:12. Second mile, more downhill and then up into City Creek Canyon, enough of a climb to slow things to 6:25. Then a full mile up City Creek Canyon. This grade is runnable, but requires actual effort as it is relentlessly uphill. I was fine with clocking 6:47 for mile 3. The difficulty of the grade was manifest after I turned around and was immediately running sub 6 minute pace with very little effort. Mile 4 (back down the canyon) was 5:51. For the last mile, I headed out the canyon, toward the Capitol, again nice and easy in 5:53. Even though my splits were all over the place, my effort was much more balanced this week than last week, and I think that is more important than running flat and trying to nail 6:10 every mile.

For the cooldown, I ran another four miles, down Memory Grove, to State Street, to 1st Ave, and then gradually made my way home.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.850.000.000.000.0010.85

Met up with Josh and Megan on 3rd Ave at 5:45. None of us were feeling particularly spicy this morning. Well, Megan had some spring in her step. I was dragging. Not sore, just slow. We ran the Ensign Elem. loop, easy pace. When I was in Peru a few years ago, our guide on the Inca Trail had this expression he always used, "easy peasy lemon squeezy." That's what this run was like.

 PM: I ran home from work via the most direct route, 2.25 miles.
 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.505.500.000.000.0014.00

Met up with Josh at 5:45 on 3rd Ave. He agreed to join me for a little Thursday morning insanity.  We warmed up 3 miles over to 15th E. and then ran 2 miles at Tinman tempo pace, 6:12 and 6:13.  We didn't try singing the Star Spangled Banner or anything, but it felt pretty good.  Soon enough, we had arrived at Sugarhouse park. After a couple of minutes of cooldown while I tried to set my watch to display all the fields I wanted to see, we started the fartlek part of the run in the park.  We ran 5 x 3 min with between 1:30 and 2 min jog between intervals.  The fartlek parts were all run at sub 5:35 pace, with the fastest at 5:26 pace.  This is over variable terrain in the park: some flat, some climbs, some descents.  Then we headed back toward home via 15the E.  At Sunnyside Park, I ran 6 x ~100m on the grass. Not terribly fast, but enough to get my body moving properly.  Then just easy peasy lemon squeezy for the rest of the run home. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy run this morning on the U/11th Ave loop.  It was slow, slow, slow.  In fact, it was so slow that I swear I heard some snails were making fun of me. 

 

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

Met up with folks at Kmart at 5:45. Drove up to Mtn Dell. We climbed up to Little Mtn, headed into Emigration and dropped into the canyon.  Steve & Adam took off while the rest of us enjoyed a long run, trying to dodge bikes, of which there were seemingly hundreds. Pace didn't dip below 6:40.  Headed back to the parking spot at Kmart and the day was done. Overall, the effort was relatively modest. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
72.2510.500.000.000.0082.75
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