Bob's blog

Thu, Sep 13, 2007

Thu, 13 Sep 2007 06:00:00

Ran a 2:00 fartlek workout with Luke today.

Warmed up to 11th ave, started the first interval at Center st to Virginia. Was surprised to stay as close as I did to Luke (3 secs). Ran the next 5 on the regular course and again stayed very close to Luke. Last one across Guardsman way. Luke pulled away a bit more. Pulse at the end was 173. I had plenty more to give in the heart and lungs, nothing but pain in the legs.

I am a bit worried about the workout, however. Either I am getting my speed back (good) or Luke is getting slower (very bad).

Wed, Sep 12, 2007

Wed, 12 Sep 2007 06:00:00

Ran an hour + run with Luke. Did a light version of the city loop. Pace was very slow...7:00? 7:30? Didn't keep track. Didn't even wear a watch. Luke was very patient.

Tue, Sep 11, 2007

Tue, 11 Sep 2007 06:00:00

Ran cruise intervals with Luke and Parker.

Warmed up 3 miles around liberty park. Did some strides and drills to further loosen my extremely tight legs.

Started cruise interval at 5:45 pace, dropping to 5:30 quickly. Luke dropped me right away. Parker stayed an even 30 seconds behind.

After 1:00 recovery the second interval was more consistent than the first. Decided to run 5 secs slower to allow Parker to latch on. Pace was a bit fast for him, but he hung on. That kid is going to be good after he gets his mileage up.

Cooled down 2 miles frantically trying to get back to daycare to pick up the boy on time.

Legs feeling a bit better.

Sun, Sep 09, 2007

Sun, 09 Sep 2007 06:00:00

Am-Ran an easy 4 miler to attempt to loosen the legs up. No luck. I feel like the tin man after a rain storm. Stomach really in bad shape today.

PM-Stomach too rough to get out. Got on bike for the equivalent of 4 miles. Had to have a bathroom within 10 steps.

Sat, Sep 08, 2007

Sat, 08 Sep 2007 06:00:00

AM-Easy 4 mile run. Just wanted to loosen the legs and feel fast. Stomach still not right. Spent most of the day in the restroom.

PM-Warmed up with the wasatch crew. Only went about 1.5 miles. Race started out fast. First mile 4:19. PR. Second mile the same. Another PR. Third mile 4:25 and pain starting in the legs. The pain scared me enough that I ended the race at MP which felt great and sustainable. Not the most courageous way to race but I have survived 3 straight weeks of racing and I am healthy. That is more than I can say about my comparably faster spring racing season.

Cooled down with Paul back up the canyon.

Fri, Sep 07, 2007

Fri, 07 Sep 2007 06:00:00

Easy run from Burch to point on pipeline. Bandy is rounding out into great maarathon form. I wish she could run St. George with me.

Thu, Sep 06, 2007

Thu, 06 Sep 2007 06:00:00

No run today. I bought some nachos from the JM cafeteria yesterday (first time ever eating a meal from our cafeteria) and I am still paying the price. I have never had a single meal tear the guts out of me like that. Keep in mind that I have eaten many meals in 3rd world countries.

Still plan on running the downhill dash sat. Anybody know what time it starts?

Wed, Sep 05, 2007

Wed, 05 Sep 2007 06:00:00

Ran a city loop with Luke today. The goal was to run it progressively, which for the most part, we did.

Started out at JM at a reasonable pace (a bit slow for Luke and a bit fast for me) and built up the pace to Foothill. Ran quickly to sugarhouse and dropped the pace a bit to try and determine which teams were running the dual meet on the state course (Highland, West, Murray and a few others). I am not sure of the rules, but their course followed exactly at least 1 mile of the state course and most likely a bit more. I digress.

Out of the park the pace picked back up and built all the way back to JM. The last 2 miles on 11th east were roughly at MP (5:30 ish). I wish I could claim that my MP is faster than that but that is what it feels like at the moment.

Tue, Sep 04, 2007

Tue, 04 Sep 2007 06:00:00

Ran a zoo loop BV today. Decided to duck out of work for a spell and hit the trail while the clouds were out. Warmed up on the climb to 11th ave and tried to run progressively throughout the rest of the run. Succeeded for the most part. The trail behind the U was a bit slower than I would have liked but sunnyside back to JM was at true MP. 1:03

Mon, Sep 03, 2007

Mon, 03 Sep 2007 06:00:00

Easy run on wasatch with the boy and the dog. Still dehydrated and very fatigued. Glad to be starting an easy week.

Sun, Sep 02, 2007

Sun, 02 Sep 2007 06:00:00

Ran an easy long run with Mike and Bandy.

Started out at home and took the long way to meet Mike. Met around the mouth of Millcreek and went up the canyon to Elbow fork. AT rattlesnake gulch we turned up to pipeline and continued running trail to elbows. Ran the road down to get some turnover and close to MP running in. Legs felt ok, but body is totally dehydrated from racing and standing out in the sun all day yesterday. Drank too much on the way down the canyon and got a bit sick. After the water came back up I felt a bit better but dehydration was obviously getting worse.

Took it nice and easy from the guard station home. 2:10

Sat, Sep 01, 2007

Sat, 01 Sep 2007 06:00:00

Ran in the Judge invitational this AM. Felt obligated as there were only 12 people registered in the open race.

Ran the course once to mark it and warm up. Ran the race at a comfortable but honest pace and ended up at 16:30. I focused on form on the hills and relaxing on the flats.

Ran the course again to cool down.

Thu, Aug 30, 2007

Thu, 30 Aug 2007 06:00:00

Ran accelerator hills with the team today.

Warmed up from JM to top of penance and back down. Ran the accelerators from the gate of the cemetary halfway up center st (where the gradient gets steep after the bathrooms). The goal was to accelerate on the gradual part of the hill up to the bathroom and then reach full R interval pace up to the turnaround. Ran 6 intervals. No watch, effort based pacing.

The first interval was ok. Takes my legs a bit longer than my young athletes to rev up. The next few got better and the last one was hard. I guess that is the point of R intervals.

The team looked good, especially varsity runners. They really gave the workout a good effort and did not seem to lose focus halfway through the intervals. JV needs work. They can't seem to figure out that there is a difference between pain and injury.

Wed, Aug 29, 2007

Wed, 29 Aug 2007 06:00:00

Ran an easy 10 miler on pipeline. Went Burch to point and back. Took 1:10 with a couple water stops for Bandy. I think she finally recovered from our Windriver trip. I don't think she was ready for 2 weeks of nonstop training at that altitude.

Saw 2 bikers trying to pass a lady jogger with an ipod on. They almost knocked her off the trail after asking her to move over half a dozen times. I actually felt for the bikers for once.

Tue, Aug 28, 2007

Tue, 28 Aug 2007 06:00:00

Ran a progressive run today. Started the extended zoo loop at a pedestrian pace. Once I got up to 11th ave the pace picked up a bit but not much. Rolling hills through the university to the zoo saw some surges, but still a relaxed pace. The run finally came to me on the descent from shoreline and down sunnyside. Ran the last 3 miles (slightly downhill) in 15:35.

Mon, Aug 27, 2007

Mon, 27 Aug 2007 06:00:00

Ran a 1200 workout with the team today. The goal was to run I interval (see Daniels) pace 1200's. My pace was supposed to be 3:40.

Warmed up 3 miles and did strides, drills, etc.

Started the 1200's and the first one was really tough. Legs felt heavy and breathing was vigorous. 3:42. 2:00 active rest.

Next 4 got easier by the interval with the last one feeling great. 3:41, 3:40, 3:40, 3:38. Was late for daycare so at $1/minute my last interval was a mad dash to get back and pick up the boy.

Luke was impressive to watch on these.

Sun, Aug 26, 2007

Sun, 26 Aug 2007 06:00:00

Easy run on pipeline. Burch to rattle and back. Legs feel fine.

Sat, Aug 25, 2007

Sat, 25 Aug 2007 06:00:00

PC 1/2 marathon today.

Started the day out with 2 miles warm up. Included strides , drills, etc.

Race started uneventfully. My goal was to run the entire race at tempo pace. At that altitude and with the uphill first half I had no idea what a true pace would be so I wore a HRM and kept it below 165. I figured I could keep my overall time in the 1:16 range.

First few miles were fine. Traded leads with Sasha and Jeff?. Once my HR bumped up to 163 I backed off and tried to keep an even effort.

Eventually Chris R. caught me and we ran together for a few miles. The HR kept creeping up on me so I decided to back off more.

I don't know what my finishing time was but I know I was much slower than anticipated. Although I was a bit disappointed I was very happy that my calf held together and I finished in one piece.

After a tough week I can't be too upset.

Cooled down 2 miles.

Fri, Aug 24, 2007

Fri, 24 Aug 2007 06:00:00

Ran on pipeline today. Burch to point and back. Took it nice and easy. Race tomorrow.

Thu, Aug 23, 2007

Thu, 23 Aug 2007 06:00:00

Ran an extended U loop with Luke and the other varsity boys. Did the 5 mile loop as a warm up for a 200 workout.

When we got back to the new JM track we did 8 x 400. Building from my marathon pace in the first half lap we ended with a fast 200 on each 400. These felt great on my legs. My 200 splits were all over the place but at least I felt fast. Splits were 33, 35, 33, 34, 33, 33, 32, 31.

Cooled down 2 miles around JM.

Wed, Aug 22, 2007

Wed, 22 Aug 2007 06:00:00

Ran a zoo loop BV with Luke today. We planned on an extended version but a reproter wanted to speak with him thus our time was limited. He deals with publicity well.

The run started out way too fast as always with young runners. By the time we had climbed up to 11th ave the pace cooled off a bit and was very comfortable through sunnyside. Down sunnyside we picked it up a bit and did some strides back at Judge.

Entire loop was 1:02.

Tue, Aug 21, 2007

Tue, 21 Aug 2007 06:00:00

Finally back in town and training with the team. The guys have a srtong front runner (Luke) and a solid 2-3-4-5-6 in the other guys (40 second split).

I spent 1 week training in the high Uintahs, came back for 3 days and went to the Wind Rivers (Wyoming ) for some REALLY high altitude training (10000+) for 2 weeks, came back for 1 day and went down to Cedar Mtn with the team for another week at 8000' + training. Ran with Pat S. and Luke mostly. Average milage in the 70's.

Most of my altitude training was just distance and hill oriented but the stuff at Cedar was speed (me dying trying to keep up with Pat and Luke). Got in 84 miles that week. Wanted to race the GSL 1/2 but had the boy.

Today I ran 2 x 10 min cruise intervals (Daniels style) at Liberty park with Luke. Was hoping for 5:20 pace but ended up at 5:25. I was ok with that as it was in the heat of the day, as all of my training through next June will be. First interval took a great deal of focus and the second felt much better.

Warm up and cool down in park.