A Balance, Redefined

Running of the Leopards

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAdam RW's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200120022003200420052006200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Short-Term Running Goals:

Get back under 3 for my next marathon, September 2018; Berlin!

A friend of mine recently brought to my attention "Team for Kids".
This group is part of the New York Road Runners (NYRR) club.

He has run for them in the past. People who run for Team for Kids commit to raising money that is then used to fund school-based and free youth events around the United States to help the youth of America adopt healthy lifestyles through running and fitness.

- Since 2002, Team for Kids has raised more than $57,000,000.

- This money has been used to support programs reaching more than 267,000 children nationwide.

- This funding, in addition to the items listed above, helps pay for training of teachers and coaches, program and practice supplies, and student incentives.

- For most of these kids, running with a NYRR program is their only opportunity to get exercise or play sports.

This year I will be running for this effort as a charity participant in the Berlin Marathon. My fundraising goal is $2,000.

Please help me make this goal by contributing to the following: https://runwithtfk.org/Donate/Member/56641

 

Long-Term Running Goals:

Enjoy being a Master's Runner.

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Miles:This week: 0.00 Month: 97.00 Year: 536.00
RM 090416 Lifetime Miles: 135.04
Saucony Fastwitch Lifetime Miles: 226.22
Asics Japan #1 Gold Lifetime Miles: 43.00
Brooks Launch Neon #11 Lifetime Miles: 83.00
Brooks Launch Blue #12 Lifetime Miles: 86.00
Saucony Rides Grey #21 Lifetime Miles: 83.75
Saucony Rides Blue #22 Lifetime Miles: 81.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
147.500.000.003.000.000.000.00150.50
RM 090416 Miles: 3.01Asics DS-Trainer #4 Miles: 31.00Brooks Launch #1 Miles: 30.00Asics DS-Trainer #5 Miles: 19.00Saucony Rides #6 Miles: 37.00Saucony Rides #7 Miles: 26.50Adidas Adistar (flats) #2 Miles: 7.00
Night Sleep Time: 184.00Nap Time: 0.00Total Sleep Time: 184.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Happy March. Kind of hard to believe another month has flown by. Commute run in. Slowly building back to pre-grant and then hopefully I can train again...

Avg. 9:26 HR 140

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 3.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

Single mile on the treadmill to get the juices flowing. Otherwise a busy day...

Brooks Launch #1 Miles: 1.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

A rare SugaHouse loop. It has been a while since I've done the outside loop. Considering the dozens of times I have it was strange being there again.

Avg. 8:38 HR 141

Asics DS-Trainer #4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Just an "off" day...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Suicide Loop run. Nice day for a run. 

Avg. 8:19 HR 143

Asics DS-Trainer #5 Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Spring showers. Rained the entire run but it was just warm enough and the rain was just light enough to make it enjoyable. Feeling much better. About two weeks to recover from the grant but I think I can finally look to a summer race though my initial plans of a June marathon are now out the door. Maybe a fall marathon or maybe just sticking with halves this year not sure yet...

Avg. 8:11 no HR

RM 090416 Miles: 1.05Brooks Launch #1 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Yesterday I got a rain run, today was snow. Pretty amazing storm. No snow on the road at 5pm when I got home but by 7:30pm there were 3in and by the time I got back to the house my initial foot prints were filled. Overall very enjoyable run.

Avg. 8:25 HR 150

Saucony Rides #6 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Wow, that snow was crazy. Took me an hour to shovel the drive, good cross training. Slow commute run down some alternate streets to miss some of the messier spots.

Avg. 9:46 HR 149

Saucony Rides #7 Miles: 3.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Despite a busy day a was feeling it during the run. Decided to finally give a push. Granted this was aided (aren't all my fast miles?). Did a modified home loop with mile 3 (down 21st South) at 5:12! Definitely not in shape to keep that pace up but it was nice to move the legs that quickly again.

Avg. 7:29 HR 154

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Well, yesterday was sure a confidence builder. With the awesome temps tonight and the kick in the butt from yesterday I opted to do the exact same run as yesterday. I was shooting for sub-5. I was on pace until the light at 21st & 21st did not behave and I had to stop for a car. I stopped the timer for the probably 5 sec max I had to wait but the the break in momentum did not help. However, I am still very satisfied with the 5:04.42 HR 182 mile I did manage to hit. Maybe I will be able to race again this year. I have a June build-up so I'm not going to rush this but did want to get that under my belt. 

Avg. 7:32 HR 163

RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

It was rough getting up this morning. Had to be in early though. Never fully woke up on the run in. Legs feel pretty good considering the upped effort the previous two days. Commute run.

Avg. 9:49 HR 149

RM 090416 Miles: 0.11Brooks Launch #1 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Highest mileage week since Jan 17th 2010! A bit of a large jump from last week but it is still less than what I had planned prior to the grant/sick. The run felt good overall. The weather was fairly nice. I did an out and back on the SLC marathon course.

Avg. 7:13 HR 157

RM 090416 Miles: 1.11Saucony Rides #6 Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Kind of forgot about Daylight savings... Had a good family day with a run to SugarHouse in the middle. My body is feeling last week. It is amazing how out of shape I have become that just a few hard miles and barely over 40 mi total could beat me up like this. The best news though is that the "injury" type pains are at a minimum.

Avg. 8:07 HR 140

Saucony Rides #7 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Back to my work schedule. Long day. Planned off for running though.

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

Such an awesome day out today. Commute run lower campus.

Avg. 9:28 HR 130

RM 090416 Miles: 0.11Asics DS-Trainer #4 Miles: 4.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Still a little tired. Warm this morning. Hard to believe there is snow in the forecast again. A&W commute run in. 

Avg. 8:51 HR none

RM 090416 Miles: 0.26Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Happy St. Pat's Day! Most likely will end up with a 2-a-day today. Commute run in via mid-campus. Then around noon a large group from the building is planning on a run to the top of the nearest mountain behind work. We'll see if it happens... I really like the trend with my heart rate. It is finally coming back down for these easier runs.

Avg. 9:29 HR 128

Super crazy day. I managed a second run! Since I arrived at The U a group of people in the building get together to run to the top of the nearest summit by campus and have a toast to Dublin... I've always had an excuse why I couldn't go. But today I didn't allow myself that. It was beautiful up there. Perfectly clear view of the entire mountain range around the valley. It is crazy how out of my element I was running up that grade. I've done some runs up that way before but not for over a year. It was GREAT!

UP Avg. 13:58 HR 166 Ascent 1671 ft in 2.35 mi
DWN Avg. 10:15 HR 140 Descent 1350 ft in 1.65 mi

That is no joke about the mileage I timed them separately and and it came to exactly 4mi total.

RM 090416 Miles: 0.01Brooks Launch #1 Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Hard time sleeping last night. Quads definitely feeling yesterday's "hill"... Nice to have pain associated with exertion. Have a great weekend.

Avg. 9:03 HR 142

Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Family run on the JRP. Out was tough, almost entirely in the wind pushing both girls. However, back was a lot of fun as they acted as a sail... 

Avg. 9:22 HR 138

Saucony Rides #6 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Solo run after church. Modified suicide rock run. 

Avg. 9:23 HR 129

RM 090416 Miles: 0.25Saucony Rides #7 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Monday = Off

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Plan was to just do a commute run this AM so that I could run more in the PM when the weather was nicer. However, work got in the way...

Avg. 9:13 HR 152

Brooks Launch #1 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W commute run. Fairly tired today. Work has picked up pace again as I am looking at a couple April 1st deadlines. I can hope they are just jokes but don't want to risk it :)

Avg. 9:07 HR 135

Saucony Rides #6 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

Headed a bit more north this morning. Mt. Calvary commute run. Total ascent 1093ft. Pretty tired, not a restful night but getting stuff done.

Avg. 9:07 HR 145

Me and my numbers. Just noticed that I ran the exact same pace yesterday. How strange is that! Two very different runs.

RM 090416 Miles: 0.03Saucony Rides #7 Miles: 5.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

I need to catch-up on sleep. Busy week. Experiments for three manuscript revisions, none first author though :(. However, two abstracts completed for a meeting in Brussels this summer, keep your fingers crossed. Oh wait this is a running blog not a science blog. I did manage to run in this morning via the A&W commute. It was a nice morning. I lot of wind but fortunately for a direction that didn't affect me much.

Avg. 9:00 HR 143

RM 090416 Miles: 0.02Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(1)
Race: Running of the Leopards (3.1 Miles) 00:16:49, Place overall: 27, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.003.000.000.000.007.00

Where to start. Jan 2010 I came down with some pain that turned out to be related to a tear in my hip. Then essentially took 6 months “off”. Started back only doing a few family “fun” races in August and a meeting race. None of those were serious. So far this year has been off to a rocky start with a busy work schedule. Despite all this I decided it was time to test my legs again. I have to admit, I was scared. I am only running about 1/2-1/3 of what I was doing pre-injury. Also, my sleep has not been consistent. That being said I went into this having very mixed expectations. I calculated my low mileage and poor sleep against the fact that this is a crazy fast super aided course. And figured I could be anywhere from an 18 min to a 16 min. My goals were 17:30 and if I was feeling good 17 flat.

 

The start was cool (34F) and cold into the wind. Fortunately it was a tailwind for the race. I saw a number of faces I hadn’t seen in awhile and that was nice. I lined up near the front with the idea that I would not go out too hard. The first mile was controlled.

5:20 HR 181 Ascent 94ft/Descent 128ft

 

After that I settled into my pace and just kept it easy. It was very hard letting people pass but I did not want to break myself my first race back. The next mile was hard but not painful.

5:32 HR 185 Ascent 39ft/Descent 205ft

 

The final mile was the hardest mentally. I really was holding back but at the same time did not have the fighting spirit to go even if I had wanted to. It will take a little while to get that edge back. I coasted in to the finish around the track.

5:26 HR 186 Ascent 11ft/Descent 140ft

 

Last bit

0:31 HR 185

 

Overall, I have to say I am very happy with the effort. I’ve only run faster on a non-aided course twice (both my final year in college track). This is my 9th fastest 5K. So all things being equal I think this is a good sign of things to come this year. It was obvious that my mileage can start creeping back up (but I will continue the slow increase). The best news is that now >24hr later my knee still feels good. In fact I have no pain at all, not even muscle soreness!!!

 

Did 2mi warmup to the start and 2mi cooldown. Then a colleague from work had my family over for breakfast. She had talked her entire lab into running. For many of them it was their first race so that was cool.

 

 

Adidas Adistar (flats) #2 Miles: 7.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Recovery day. Legs feel surprisingly good.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Sunset home loop. Cool but nice. Late night last night with a last minute deadline. Overall good day though. 

Avg. 7:43 HR 142

RM 090416 Miles: 0.02Brooks Launch #1 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Had to sleep in this morning. Very tired. But glad to be able to see the family before I left for work. TWC said 20F windchill but I was WAY over dressed. Even broke a sweat. Legs still feeling good even post race!!!

(LC)2 Lower Campus Loop Commute...

Avg. 8:55 HR 147

RM 090416 Miles: 0.02Saucony Rides #6 Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Do to a power outage I went home early today. The power was out for over 3hr. So I got to run a rare midday run. I ran a different home loop first heading down to Liberty park and then north before heading home. 

Avg. 8:01 HR 140

Saucony Rides #7 Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Mid campus commute run. 

Avg. 9:25 HR 130

Asics DS-Trainer #4 Miles: 3.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
147.500.000.003.000.000.000.00150.50
RM 090416 Miles: 3.01Asics DS-Trainer #4 Miles: 31.00Brooks Launch #1 Miles: 30.00Asics DS-Trainer #5 Miles: 19.00Saucony Rides #6 Miles: 37.00Saucony Rides #7 Miles: 26.50Adidas Adistar (flats) #2 Miles: 7.00
Night Sleep Time: 184.00Nap Time: 0.00Total Sleep Time: 184.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):