Just Keep Runnin'

10.0 1:26:45 149/159 Logan River Trail

1.0 8:48.2 143

0.76 7:04.5 150

1.04 10:00.5 152

1.25 11:50.0 148

0.95 8:26.9 148 - turn around

0.95 8:29.2 147

1.25 9:59.8 146 

1.04 7:47.9 150

0.76 6:15.6 152

1.0 8:02.4 153

Got a late start, the sun was up before me. 

13.875 1:42:46 164/171 To TOU 19 mile mark - run to finish then home.  Run was supposed to be 13 miles with a pace of 7:26. Actual pace 7:24.25.

7:18.2 157

6:59.0 164

7:13.3 167

7:02.5 165

0.25 1:52.1 169

7:12.1 166 - 20 to 19

0.2 1:23.8 163 - missed the mark, turned around and found 19...

7:27.1 166 - 19 to 20

7:11.5 165 - 20 to 21

7:37.9 164 - 21 to 22

7:38.2 163 - 22 to 23

7:20.3 159 - 23 to 24 - Ryan's Place Park has a RESTROOM!!!

2.2 16:19.5 164 - 24 to 26.2 - never saw the 25 or 26 mile marks

0.14 1:08.0 164 

1.1 9:02.6 162 

This is the most miles that I have run in a single week since October 2008.  Hopefully my knee will me in better shape than it was then.  If it feels good tomorrow, I'll put in a few more miles and have my biggest week ever!  I only need 2.67 miles to equal my previous best.

8.72 1:10:47 150/160 easy West Point paved trail

8:38.0 140

8:32.2 149

8:30.0 151

9:45.1 152 - turn around

0.46 3:42.4 151

0.25 1:59.6 155

0.25 2:01.5 152

0.25 2:02.8 150

0.25 2:01.8 154

0.5 4:01.1 152

0.25 2:03.2 152

0.25 2:00.0 151

0.8 6:47.4 152

1.1 8:42.6 155

8.25 1:08:40  151 Logan High Track

1.875 14:40 144 - to track

0.25 2:03 151

8:20 152

8:23 152

8:27 153

8:30 153 - watch died somewhere in this mile 

0.25 2:07

1.875 16:00 - back from track

After 13 miles Friday at MP+10%, my Saturday splits seemed better than my Wednesday aerobic fitness test splits.  It made me think that doing the aerobic fitness test the morning after Tuesday night basketball wasn't really the best way to determine my pace at an HR of 151.  I'm not sure that doing it after fast sunday is much better, but I thought I'd check it anyway.  I did all laps in the second lane.

8.1 1:10 145 - Logan River Trail to the walled switch back - No HR monitor/watch.  Talked to myself every so often to validate conversational pace - seemed a little slow...over a minute slower than last week.

9.74 1:20:38 152/178 - to TOU 21 through 26.2

8:22.7 147

8:01.1 150

1.3 10:49.7 149

8:21.8 151 - 21 to 22

8:27.2 151 - 23

8:18.0 149 - 24

8:07.1 153 - 25

8:22.5 150 - 26

0.2 1:50.6 154 - 26.2

0.14 1:12.6 150

1.1 8:45.1 170 - 10 strides 

10.0 1:24:00 151 - Logan River Trail - red gate.  Hr monitor is wacky - acts like it got a little wet, so no real HR data.

17.81 2:13:18 164/176  16 mile progression run (pick up pace with 40 minutes left.  30-20@MP+20sec.  20-10@MP+10sec.  10-0@MP) 

7:49.8 144

7:21.9 159

7:37.6 160

7:28.0 159

0.25 2:03.5 160 - TOU 20 Mark, gatorade

7:42.6 160 - TOU 20-19

7:19.5 164 - 19-18 (maverick stop at end of this mile), gatorade

7:41.6 162 - 18-17

0.12 0:59.5 - missed the TOU 17 mile mark, turned around...subtracted 30 from last mile

7:18.7 161 - 17-18, Hammer gel and water

7:41.4 165 - 18-19 (18-20 are a bit uphill) 

7:42.8 164 - 19-20, gatorade

7:20.5 164 - 20-21 (downhill mile.  1:26:07 - here is where I started my 40 minute progression)

7:21.2 167 - 21-22 (21-23.7 are a bit of an incline), a piece of a 'granola bar' and water

7:28.1 169 - 22-23

7:05.2 171 - 23-24 (end of 23 is downhill into Logan), forgot to drink gatorade

6:55.9 173 - 24-25, gatorade

7:00.5 174 - 25-26

0.2 1:32.2 176 - 26-26.2

0.14 1:02.7 175 - a bit more 'granola' bar and water

1.1 8:44.2 171 - ended progression run about 1:45 into this segment then tried to keep HR between 168-170 

*food and drink consumed after the mile they follow

6.8 56:51.8 148/158  Logan River Trail

9:25.8 141

0.8 7:11.9 149

1.1 10:03.1 149

0.5 4:28.2 149

0.5 3:58.0 149

1.1 7:59.3 150 

0.8 6:21.0 150

7:24.4 151 

9.74 1:15:26 158/182 - 4 mile tempo.

1.24 10:26.1 139 to TOU finish

0.2 1:45.6 140

8:18.0 151 26-25 end WU

2.0 14:04.1 169 25-23 - supposed to be tempo, but a little slow...

6:31.7 172 23-22 - a little better

6:34.3 177 22-21 - pushed it here (thought if I had eaten anything, I'd have lost it) but time doesn't show it...

1.3 10:57.1 162 - CD

8:56.8 154 - gradual climb then downhill 0.2?

7:52.3 152 - downhill 0.2? then flat

I think that if 6:35 is my tempo, then I might make 3:10, too bad I was shooting for a 6:10/mile...

10.0 1:22:51 150/160 Logan River Trail

1.0 9:06.5 142

0.76 7:03.6 149

1.04 10:00.8 149

1.25 11:12.2 151

0.95 7:30.3 151 - turn around

0.95 7:49.0 151

1.25 9:18.9 151 

1.04 7:28.3 151

0.76 5:49.9 151

1.0 7:31.9 151

Woke up at 5:45, 6.5hrs sleep.  Should get up at 5:30 for this run.

PM  I went and actually measured some trail distances with my bike... 

8.75 1:11:40 150/158 - LH Track

1.875 14:48.6 144

0.25 1:56.9 151

8:06.8 152

8:09.9 153

8:11.9 153

8:12.0 154

0.25 2:05.5 152

0.5 4:18.9 154 - barefoot, turns on track, straightaways on turf

1.875 15:50.1 150

All laps in second lane. 

8.5 1:09:53 150/160

8:52.5 145

0.76 6:38.1 150

1.04 9:34.0 152

1.25 11:04.2 151

0.20 1:53.2 150

0.20 1:37.0 151

1.25 9:29.8 150

1.04 7:28.0 150

0.76 5:53.9 150

7:22.6 153 

4.0 34:37.4 149/160 - Easy up the Canyon with some heavy winds

9:03.9 147

9:39.5 147

7:52.8 152

8:01.2 151 

I was going to do 15 miles at MP+10% but decided last night that my knee would be better off if I didn't.  This morning, when I woke up, I decided that I would be better off if I at least ran a little. 

18.37 2:19:52 164/174 TOU 17-26.2 - 15 miles at MP+10%

1.18 139 wu

 8:26.8 145 wu

7:41.2 157

7:26.4 159

0.25 1:58.0 - Head wind from the south (warm) - Gatorade

7:32.2 163 - TOU 20-19

7:23.2 165 - TOU 19-18 - Gatorade

7:40.7 169 - 18-17 - turn around point (it seems the wind changed directions...)

7:09.1 169 - 17-18 (Maverick Stop) - Hammer gel and water

7:29.9 169 - 18-19

7:22.4 169 - 19-20 - Gatorade

7:09.6 167 - 20-21 - downhill

7:16.2 170 - 21-22 - Part of a PowerBar and water

7:35.2 170 - 22-23

8:06.6 170 - 23-24.1 I swear the 24 mile marker no longer exists) - Gatorade

6:34.8 170 - 24.1-25

7:18.6 171 - 25-26 - part of a PowerBar

0.2 1:39.8 174 - 26-26.2

0.14 1:09.6 - Water

1.1 8:42.6 - to house

0.25 1:58.1 171

0.25 1:55.9 170

I woke up 2 hours before my run, ate 1 banana, 277 calories worth of oatmeal, then went back to bed.  I drank about 14 oz. of water right before running.  Last night I decided to go a little later than I would normally go to have a little more heat.  I also ran with a shirt (I usually only do that when I'm on a treadmill).  The cloud cover kept the heat around, so even at 6:30, it was still 75 degrees at the start of my run.  It was a warm run!  After, I tried soaking in the ditch in my front yard - it was freezing but worth it.

On my run, I took with me one Hammer Gel (100 calories), 8 oz. of water, 24 oz. of Gatorade (150 calories), and one PowerBar Creamy Citrus Fruit Smoothie Energize Bar (210 calories).  I ate the gel, 1/2 the PowerBar, drank the water and half the Gatorade.

11.25 1:24:47 159/177 - Track 3x2mile @MP (shooting for 6:46/mile - average was 6:50) with 1/2 mile recovery.

1.875 15:03.2 138 wu

0.25 1:58.5 147 wu 

7:00.6 164

6:51.9 170

0.5 4:11.9 156 recovery

6:47.5 169

6:41.9 175

0.5 4:18.7 159 recovery

6:55.5 169

6:44.1 173

0.25 2:13.1 163 cd

1.875 16:00.1 153 cd 

8.5 1:08:39 148/157

8:59.5 139

0.76 6:45.7 149

1.04 9:32.3 149

1.25 10:51.2 150

0.2 1:53.2 151

0.2 1:38.9 148 

1.25 9:02.2 149

1.04 7:12.6 150

0.76 5:34.4 151

7:09.1 152 

9.25 1:15:45 150 LH Track

1.875 14:41.9 144

0.5 4:08.9 151 barefoot

0.5 4:07.7 161 barefoot

0.25 2:00.2 147

8:12.3 152

8:09.8 153

8:15.4 151

8:14.0 152

0.25 2:04.0 152

16:01.0 151 

1.04 9:56.5 151

0.2 2:09.2 149 - turn around at  telephone pole on an uphill stretch after campground...

0.2 1:53.5 146

I'm getting better at running down hill.  My times are dropping but HR is about the same.  That's a good sign - hopefully I can transfer this to TOU Marathon.

16.0 2:07:49 151  Bear Lake, Easy miles.  Tried to run 50-100m at MP each mile after the first few.  Around 10 or 11, tried to maintain MP for one mile.

0.375 118?

8:19.7 152

8:13.6 145

8:04.6 147

7:52.1 148

8:10.4 149

8:01.6 149

7:58.1 151

7:43.8 152

7:46.7 154

8:02.1 152

6:56.5 164

8:08.0 153

8:02.1 155

7:45.2 156

8:13.5 156

0.625 4:57.5 154 

Consumed 8 oz. of Gatorade. 

12.0 1:38:16 152  Bear Lake, Easy.  Started out south to mile marker 1.  Turned around and caught up to Heidi (she stopped to stretch a couple of times) after 2-3 miles.  Then we ran to mile marker 7 and headed back.  Good test of whether or not an HR of 151 is conversational...  I did most of the talking.  She had planned on doing 6, but stayed with me and ended up with 10.75 (she had run her long run Tuesday - 18 miles).

0.625 5:30.1 135

8:24.5 144

8:04.3 148

8:09.4 152

8:04.5 153

8:14.2 149

8:20.4 149

3.0 24:00.6 152 (apparently I was paying attention to mile markers)

8:14.2 152

7:56.8 154

0.375 3:17.6 155 

Consumed about 8 oz. of Gatorade. 

I had planned on doing 13.1 Friday, then 8-10 today, but decided to do 16 yesterday.  After that, I needed more than 6 to hit my highest mileage week ever - so 12 it was.

12.25 1:32:51 161/182 - Track 3x2mile @MP (shooting for 6:46/mile - average was 6:41) with 1/2 mile recovery.

1.875 15:25.5 141 wu

0.25 1:52.6 151 wu 

6:44.2 170

6:37.0 177

0.5 4:16.1 162 recovery

6:43.8 173

6:37.0 178

0.5 4:20.9 153 recovery

6:43.9 171

6:40.3 174

0.5 4:16.3 162 cd

0.75 6:24.1 155 cd

1.875 16:09.2 154 cd 

Last week must have taken a small toll.  After subtracting out 50 bpm (for resting heart rate) my heart rate for the time/distance was about 1.8% higher for the same run as last Monday.  Only the first 0.25 and the last recovery followed by 2 miles were better this time.   I guess it could have been all the food and fun from the weekend...

8.6 1:12:16 151/163 Logan River Trail

8:50.2 142

0.76 6:51.6 151

1.04 9:52.9 151

1.25 11:02.6 154

0.25 2:27.0 159 

0.25 2:23.0 153

1.25 9:48.0 150

1.04 7:38.7 151

0.76 5:58.9 151

7:23.5 154 

I don't feel sluggish or anything, but this was another run that wasn't as good as last week...In fact, it was about 5.8% worse for HR.  It may have to do with a calorie deficit yesterday.  Hopefully I can get enough food today to compensate for basketball tonight and still have a good run tomorrow.

9.5 1:19:37 154/163

1.875 15:06.0 146

0.25 2:06.2 150

8:25.9 153

8:20.0 155

8:11.5 159

8:14.1 160

8:19.1 159

0.25 2:04.3 159

0.25 2:05.5 159

1.875 16:44.6 154

I've decided that it must be the heat.  This run was 6.35% worse than last week for the same bpm over resting hr for the time-distance...

24.19 3:11:10 159/177 18 mile progression run (pick up pace with 40 minutes left.  30-20@MP+20sec.  20-10@MP+10sec.  10-0@MP).  Got up at 4:20 to see if I could beat the heat.  I was sweating (noticeably) after 2 miles.  In the Ogden Marathon, it took a Pop stop at the half to notice the sweat.  I hope it's the heat and not me breaking down.

Today's Run    Two Weeks ago

8:41.9 144      7:49.8 144

8:30.6 149      7:21.9 159

8:38.1 149      7:37.6 160 - *gatorade

8:10.1 151      7:28.0 159

0.25 2:10.5 155      2:03.5 160 - TOU 20 Mark

8:26.3 154      7:42.6 160 - TOU 20-19 gatorade

8:15.9 156      7:19.5 164 - 19-18 (maverick stop at end of this mile)

8:19.9 151      7:41.6 162 - 18-17 gu+water

8:14.5 154      - 17-16 Went further before turning around...

8:12.3 154      - 16-15 gatorade - TURN AROUND

7:31.1 159      - 15-16

7:44.8 156      - 16-17 PowerBar bite+water 

7:33.8 157      7:18.7 161 - 17-18

8:00.5 157      7:41.4 165 - 18-19 (18-20 are a bit uphill) gatorade

7:48.9 159      7:42.8 164 - 19-20 1:56:19 - here is where I started my 40/50 minute progression - targeting 2 more bpm for each 10 minute interval - 161, 163, 165, 167/168, 170/171)

7:20.2 160      7:20.5 164 - 20-21 (downhill mile.) - forgot to consume anything...

7:26.8 163      7:21.2 167 - 21-22 (21-23.7 are a bit of an incline) gatorade

7:37.5 167      7:28.1 169 - 22-23

7:18.2 165      7:05.2 171 - 23-24 (end of 23 is downhill into Logan) PowerBar bite+water

7:07.1 167      6:55.9 173 - 24-25

7:08.5 170      7:00.5 174 - 25-26 gatorade

0.2 1:35.3 172      1:32.2 176 - 26-26.2

0.14 1:05.2 172      1:02.7 175 

1.1 8:18.4 172      8:44.2 171 - PowerBar bite+water

7:51.0 171      Decided (a while back) that I had enough energy to go a couple extra miles so I went to 1st Dam

0.25 1:56.1 175      Rest of gatorade - Decided to go to 1st Dam 10k turn around chasing another runner, almost caught her - 8-10 yards short...

0.25 2:12.5 169      Cool down

7:51.9 164      Cool down 

Many runners/bikers out.  I saw an older(than me) couple in Providence, both wearing orange shirts.  Their upper bodies were both leaning forward a little (an amount that I would consider natural and good).  His body continued at the same angle to his ankles, looking easy and natural.  Her's bent at the waist, with her feet way out in front, looking unnatural and labored...  I wonder if I am a good judge of running form.  Her stance almost reminds me of my wife's, though she hasn't really let me see her run for a few years.

*food and drink consumed after the mile they follow

10.0 1:27:56 142/153 Logan River Trail (red gate)  I went a little longer than I planned - missed my turn around point, so I kept going to the next known distance.  Recovery run, shot for an HR of 142.  Probably went a mile or two further than I should have for a recovery run.  I felt pretty good, but the last mile or two I didn't feel so fresh.

9:38.5 135

0.76 7:16.0 141

1.04 10:33.6 142

1.25 12:28.5 140

0.95 8:06.5 143

0.95 8:13.3 142 

1.25 9:52.9 143 

1.04 7:46.1 142

0.76 6:11.1 144

7:49.5 146 

8.54 1:13:15 152/164  We went camping last night up the canyon.  I ran home, starting at 11:00 - nice and toasty.

0.18 1:41.4 128 in campground to Trail Head

0.13 1:35.2 150 to fork

0.65 7:47.5 154 to Crimson, then turned down at next fork to rejoin riverside

0.9 7:25.9 150 to Third Dam Campground

0.45 3:34.3 151

0.2 1:58.6 151 to red Gate

0.95 7:57.6 155 walled switchback

1.25 9:51.9 150

0.15 1:28.7 141 Pop detour

1.04 7:55.8 152

0.76 5:55.0 155 - drink stop at 1st Dam

8:12.5 155 - tried Sumac trail

0.90 7:41.9 158 - full sun I could tell I was slowing a bit...