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Week starting Jan 27, 2013

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Location:

Salt Lake City,UT,United States

Member Since:

Dec 08, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

13.1: 1:09:58 (2018 Des News)

26.2: 2:37:45 (2019 Mesa Phoenix)

Short-Term Running Goals:

Stay healthy!

 

2019 Running Schedule

Feb - Mesa Phoenix Marathon (AZ): 2:37:45. Lingering flu didn't help, but I still got a PR.

April - Bonneville Shoreline Trail Marathon (UT). Mostly just going to be a training run. Finally got myself into the sub-4 club last year, so I'll just have fun with it this year.

May - Stillwater Half Marathon (MN). Goal race for Spring. Looking for ~1:12.

October- Chicago Marathon (IL). We'll see where I'm at in Fall, but probably will be looking for low 2:30s.

Long-Term Running Goals:

Stay healthy, make improvements, maximize my potential.

Personal:

I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design and improve neurosurgical approaches for treating movement disorders.


Summer 2018 update: I'm lazy about copying over from Strava, so find me over there for day-to-day runs until I eventually get around to copying everything over here.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skechers GoRun 4 Blue - A Bit Too Big, But Free Lifetime Miles: 105.80
Saucony Grid Type A Lifetime Miles: 94.20
Saucony Fastwitch 7 Blue Lifetime Miles: 132.40
Saucony Fastwitch 7 Red Lifetime Miles: 135.90
New Balance Vazee Summit V2 Black Lifetime Miles: 121.90
Skechers Go Med Speed 4 Lifetime Miles: 36.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.007.5011.500.0057.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in NSL/Bountiful in 1:35-ish.  Very snowy, started as the storm was petering out, but most of the roads I was on were reasonably well plowed, so it didn't slow me down much.  A couple miles from the finish, while running on Orchard Drive, a cop stopped me and threatened to give me a ticket for running in the street (in an area with no sidewalks).  Pretty sure I wasn't breaking the law, given that Utah State Code allows for pedestrians to be in the street when there's no sidewalk (or if there is a sidewalk and it's not "practicable", which seems like intentionally vague terminology).  He also told me that I needed to stick to running on a treadmill in winter, as running outside in cold weather is unsafe.  I guess he thought I was his son or something? #Abuseofpower.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.502.500.0012.00

Treadmill.  1 mile warmup, 10 miles in 61:21 (0 to 2.5 at a little faster than marathon pace, 6:15, 2.5 to 3.0 in a surge, about 5:45 pace, 3.0 to 5.8 in a little faster than marathon pace, 6:15, 5.8 to 6.8 in a surge, about 5:45 pace, 6.8 to 8.5 at 6:15, 8.5 to 9.0 at surge, 5:45, 9.0 to 9.5 at 6:15 and 9.5 to 10.0 at 5:30 pace), 1 mile cooldown.  The goal was to force a pace slightly faster than marathon pace to be a recovery pace, in an effort to make marathon pace as comfortable as possible.  I had plenty more miles in my legs, but today wasn't supposed to be all-out as I'm going to do a very hard tempo workout in a couple days that I need to be ready for.  I probably have time for 3 more really hard workouts before the marathon after this week's (one next week, one the following week, and one the week before the marathon if I throw it in on Monday, ie, like 12 days before the race), so at some point I'm going to push for a long run kind of like this, maybe 18 miles mostly at about MP, but with a total of 3-4 miles of tempo mixed in.  I think my current fitness could use something like that workout-wise, so maybe I'll push for it next week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Lazy, just jogged a mile with Holly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.009.000.0010.00

1 mile warmup, 3 x 3 mile tempo on treadmill with 2 minutes rest between in 17:13, 17:07, 16:56.  Last mile of the 2nd one was hard, got to that typical state of "how in the world am I going to do a 3rd one?", and then pounded out the last one by counting down every 30 seconds until the expected finish time over the final 10 minutes.  I killed it and hit the paces I wanted and it killed me right back in the process, so I would say it was very successful.  I'm right at where I was in this workout a little over 3 years ago (also on a treadmill at the same gym) while I was training up for a marathon that never happened (got my one stress fracture of my life a month out), but I'm doing it with a little bit less 5k speed, so that ought to translate to a faster marathon (my goal was 2:42 then, which was probably slightly overly ambitious), but it gives me confidence towards definitely benig able to run a mid 2:40s time now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Jog with Holly.  Lazy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Started at 9PM, wore a huge reflective triangle, 200 lumen headlamp, flashing red LED blinker, reflective ankle strips, and reflective gloves, so I was basically a moving traffic barrel.  Down Beck Street to Downtown.  Hit the 5 mile split in :36, felt absurdly easy, which is a good sign, and I had been running quite a bit out of my way to avoid black ice (slipped and slammed about 3 minutes in), so it was even slightly long for the split, probably by a minute or so.  Kept going, hit downtown, looped around and came back up Main.  Followed Main up Columbus and then all the way up the hill and onto the trail that connects to the upper neighborhood.  Planned to go up and over the radio towers, but quickly realized that was a terrible idea due to snow, so I figured I would stick on the trail into the mine and pop down a mining road.  Getting in there, I realized that wasn't happening.  Snow was way too deep, could barely run and I was losing time like crazy.  Also, I got about a quarter mile away from a spot where I suddenly recalled seeing a super ominous cave with bones outside of it a summer or two ago, so my animal instincts kicked in and I high-tailed it back off the trail and up to the nearest road (gated community at the top of Capital Hill).  Ran back down the hill, down to 300 W (instead of taking Victory Road, which is insanely dumb to run on at night), then came back up Beck.  Total time of 2:26.  Figured I averaged about 7:00 pace on the road (last 5 mile split was :34 and it still felt really easy), but I lost about 15 minutes off my pace in the snow on the trail (it was packed in for maybe 2/3 of the way, but still bad footing and slow and horrible for the other 1/3 to the point that I was probably going 11 minute pace for a mile or two in there).  Not the most inspired run ever, mostly due to being pretty tired the whole time (long run starting at 9PM is stupid...), but I'm glad that I got it in as I'll be skiing for most of tomorrow and there's no way I'm putting in 20 miles afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Skied for nearly 7 hours and then hung out with people afterwards until Midnight.  Skiing isn't such a bad leg workout, right?  Not really the mileage I imagined for this week, but I got in the key days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.007.5011.500.0057.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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