Per Aspera Ad Astra

Winter Series 10k

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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.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 26.21
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
10.8018.5014.700.0044.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lazy, oops.

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
1.004.004.000.009.00

9 miles, TM.  Opening mile of 6:50, then alternating between roughly MP and tempo, starting on the slow side of each and progressing faster.

1: 6:50

2. 5:55

3. 6:27

4. 5:52

5. 6:22

6. 5:48

7. 6:18

8. 5:45

9. 6:15

 

This wasn't intended as my main workout of the week, or it would have been longer (main workout will be on Wednesday).  Rather this was just a run that would force me to recover at marathon pace (I'm really trying to make MP feel as easy as possible over the last few weeks of training).  It wasn't really all that hard, which is good.

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
7.000.002.000.009.00

62 minutes, mostly in the ballpark of 7:00 pace, but threw in a half mile surge somewhere in the middle and also did the last 1.25 in 7:22 (40 ft of uphill over the last quarter mile).  I got absurdly lost in Foxboro NSL to the point that I was going North for about a mile thinking I was going South. Hah.  I guess that's what happens when you go out for a run on very winding roads starting at almost midnight.

 In other news, today is one of those days that just makes me incredibly thankful for running.  My labwork is going really well lately, but my personal life has felt like a bit of a roller coaster of late.  While I am good at being in a relationship, I am terrible at playing the whole pre-relationship courting game.  Every time that I think I finally understand the psychology of women, it isn't long until I realize that I'm completely clueless.  It's nice to be able to use running to clear my head...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.502.500.0017.00

17 miles TM, mostly marathon pace-ish (6:22 to 6:27, never slower, which averages to about 6:20 equivalent on a Phoenix-type course) with 2.5 miles of surges built in (6:00 to 6:07 pace).  Most of the surges were quarter miles with one half mile at 6:00 mixed in for good measure.  Overall, this was quite hard.  My right pinky toe blistered up, which hurt, and my legs just didn't quite feel like they were at 100% (maybe Monday's workout was still slightly in them?).  I wanted 18 and I expected it to be "hard", but I ended up doing 17 and it was "very hard" (the type of workout where I'm literally muttering not so nice stuff under my breath over the last couple miles, and I think more than 1 more mile would have annihilated me).  I also only had a total of a .75 miles of surges after 13 or so (right at 13 for a quarter, another quarter at 15.5, then the last quarter) and each one of those felt crazy hard.  I think I could handle as much as 20 like this on fresh legs, but I would guess that it would feel about as hard as running the marathon itself.  I do think that 20 miles with 2.5-3 miles mixed in at 20-25s per mile under marathon pace should actually be nearly as hard as the marathon itself (someone correct me if I'm wrong on this), so the fact that I was close to that today probably shouldn't be discouraging.  Overall, I felt pretty close to a train-wreck afterwards (light headache, slow-moving, and generally sore), but a good dinner cleared it up for the most part.  I may do another one of these next week as it seems like I've pinpointed another type of run that can help my fitness dramatically.  That said, I have 3.5 weeks until the race and I still feel really fresh (mostly due to laziness over the last month), so I'll probably work hard up until ~7 days out and just get in as much quality as I can before then.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stupid stuff going on.  No time or energy to get out the door.

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

Extremely frustrating week on all levels.  Don't normally let myself get stressed out about stuff, but I can't always help it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Winter Series 10k (6.214 Miles) 00:37:08, Place overall: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.006.200.009.00

Warmup+cooldown totaling a little under 3 miles, 10k in 37:07.

 

My goal coming in was to run about 36-flat.  I figured a 36 flat at altitude would be a good performance for me right now.  With that in mind, I knew I would need to run 5:48s.  I've struggled a lot in 10ks in the past, so I decided the only smart plan would be to run really even.  I realized that the weather would be slightly more annoying on the way back, but really underestimated it.  I hit the turnaround in 18:03 really easily with all my miles between 5:46 and 5:52 and thought I had it in the bag.  However, as soon as I turned around, I instantly entered survival mode.  I had a more generous tailwind than I had realized on the way out and as soon as I was going the other way, it became a nasty headwind.  I was constantly getting tons of stinging snow in my eyes and the wind was really strong, so my pace immediately dropped to 6:05 to 6:10.  Physically, I was fine and never really got out of tempo mode until the last .22, but with the wind and snow, I just couldn't quite work it at any point. Mile 4 was somewhere in that range, and despite not being super exerted, I was struggling to push hard in mile 5, dropping to a 6:15.  Realizing that I was being kind of a sissy, I picked it back up to 6:03 in mile 6 and then ran 5:39 pace for the last .22.  Effort wise, I averaged a HR of 174 (really consistent throughout the race other than the first and last quarters), so I really wasn't killing it (last time I did VO2/metabolic testing, a few years ago, my tempo effort was 177-179, so I was probably just in tempo mode the entire time).

 

Seeing where I finished in the field (one spot behind a guy who ran 2:39 and 2:40 last year, one spot ahead of a woman who ran 2:49 last year, and 2 spots ahead of a guy who ran 2:44 last year), I guess I'm where I need to be.  Also, it appears that mostly everyone was in the ballpark of 2 minutes of their 10k PR and running at or slightly slower than half marathon pace, so I guess I'll take it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.8018.5014.700.0044.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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