A Balance, Redefined

Week starting Jan 03, 2010

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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)
 

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: 0.00 Year: 1652.50
RM 090416 Lifetime Miles: 135.29
Saucony Fastwitch Lifetime Miles: 226.22
Asics Japan #1 Gold Lifetime Miles: 43.00
Brooks Launch Neon #11 Lifetime Miles: 296.75
Brooks Launch Blue #12 Lifetime Miles: 307.75
Brooks Launch Blue #13 Lifetime Miles: 101.75
Brooks Launch Black #14 Lifetime Miles: 100.50
Brooks Launch Neon #16 Lifetime Miles: 93.00
Brooks Launch Grey #15 Lifetime Miles: 98.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
81.000.000.000.000.000.000.0081.00
Saucony Rides #7M Miles: 20.00Asics DS-Trainer #4 Miles: 35.50WM 090416 Miles: 0.01Saucony Rides #6B Miles: 12.50RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 13.00
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

The weather was nice enough to go on a family run. I took Kaitlyn on a snowman hunt running up and down the blocks south of SugarHouse. We found so many we lost count. We even found a snow elephant. Avg. 8:12 HR 125

Saucony Rides #7M 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
12.000.000.000.000.000.000.0012.00

AM: A new year and a new outlook on Mondays. I wasn't up back on "normal" schedule yet. But at least earlier than I had been the last couple of weeks. It was about 25 degrees colder by "RealFeel" but considering it is Jan  not too bad. I just took it easy to the MG overlook and back from lab. Mi 6 Avg. 8:35 HR 128 

PM: Overall the day went well for a Monday. I did a quicker altered home loop. Knee was a little sore at the end but otherwise fine. Mi 6 Avg. 6:58 HR 153

Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: I have to enjoy the flexibility of my hours. I opted to sleep in this morning and got to see my girls before I started the day. However, because of the late start I ended up just doing the direct commute run. Mi 2.5 Avg. 9:26 HR 133 Ascent 481ft

Side note I just noticed that for my double yesterday my runs started exactly to the minute 12 hrs apart...

PM: Today went better than yesterday. Knee not as sore either. Air quality just horrible. Did another new variation of the home loop. Mi 6 Avg. 8:29 HR 132

WM 090416 Miles: 0.01Saucony Rides #6B Miles: 6.00Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

A very long day, not bad, just long. Ended up going back into work after the bedtime routine and then decided to do a late night run to the Memory Grove overlook. I did it as a look this time and the capitol building looks nice at night. Fortunately the sleet had stopped earlier so it wasn't too bad out. Avg. 8:32

Saucony Rides #6B Miles: 6.50
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
13.000.000.000.000.000.000.0013.00

AM: Maybe because of the late night yesterday, the 8F windchill this morning, or the orange air day (down from red at least) this morning was a death march. I managed to slog through it and did a similar run as last night but as a commute run. Mi 9 Avg. 10:03 HR 130 Total Ascent 1,007

PM: Well I'm glad the dedication paid off and that I wasn't sorry for forcing the issue. The day went fine. Then I opted for a hard treadmill workout. I did one mile warm-up avg. 6:30, starting at 7 working down to 6 at a regular quarter mile interval. Then from there I played around with the speed I dropped down a little too quickly, hovered around 5:33, then dropped it again for the last little. Final 3 in 16:36. I was pushing it and it felt good. The last tenth of a mile was twice as fast as my run this morning. Mi 4 Avg. 5:46

RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 13.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

AM: Weather channel had it at 5F with no wind. I dressed warm and it didn't feel that cold. I'm sure I was wearing too much but it was nice to get back from the run without a frozen nose or toes... Memory Grove work loop. Mi 8 Avg. 9:00 HR 137

PM: Very busy but good day. Did two miles on the treadmill to warmup for a good stretch and a few exercises. Mi 2 Avg. 7:03 

Saucony Rides #7M Miles: 10.00
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
21.000.000.000.000.000.000.0021.00

I didn't sleep well last night. But that didn't stop me from having the best run in a very long time. All pistons were firing. The goal was to run about 1 min per mile slower than goal pace. My A goal pace would be 5:55 for a 2:35 so I was shooting for 6:55. This is fairly hard to do as the portion of the race course I run on is the most hilly. Miles 3 to 14 and back (minus a little on the way back). This is probably my most common long run course so I'm becoming very familiar with these hills though. Total there is +1,145/-1,177 of elevation changes. I kept a pretty even effort and my pace more or less matched. I only had three miles slower than 7 min pace. My slowest mile was my first mile at 7:22. My fastest mile was my eighth mile at 6:28 which also had the most descent -141. Avg pace as a little quick but better than a little slow. Avg. 6:50 HR 162

Asics DS-Trainer #4 Miles: 21.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
81.000.000.000.000.000.000.0081.00
Saucony Rides #7M Miles: 20.00Asics DS-Trainer #4 Miles: 35.50WM 090416 Miles: 0.01Saucony Rides #6B Miles: 12.50RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 13.00
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00Weight: 0.00
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