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February 2017

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20162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Idaho Falls,ID,United States

Member Since:

Oct 15, 2016

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

My Race History...
Salt Lake City Marathon 2014 (4:24:34)
Provo Haunted Half 2014 (1:40:31)
Rex Lee 10k Run (43:06)
Salt Lake City Marathon 2015 (3:41:55)
Utah Valley Half Marathon 2015 (1:34:30.1)
Huntsville Marathon 2015 (4:19:25)
Provo Haunted Half 2015 (1:39:16.5)
"I Ran Marathons" 10k 2015 (44:14)
Ogden Half Marathon 2016 (1:39:47)
Grand Teton Half Marathon 2016 (1:46:36)
St George Marathon 2016 (3:37:44)
Inaugural Everglades Half Marathon 2016 (1:36:28)
Canyonlands Half Marathon 2017 (1:33:22)
Salt Lake City Marathon 2017 (3:28:49)

Short-Term Running Goals:

Focus on improving my marathon:

  • Steady pacing
  • Getting below a 7:50 pace at St George in October
  • Learning what works better for me (type of nutrition, cross training, etc)

Long-Term Running Goals:

Running a sub-3-hour marathon is a personal dream. I hope I can gain an edge towards it with all the good advice on here.

Personal:

2017 Race Schedule:
Salt Lake City Marathon April 22,
Bryce Canyon Half July 8,
Idaho Falls MAD Half July 29,
St George Marathon October 7

Happily married with a giggly one year-old. Half-Colombian engineer working as a contractor for the Navy. I didn't pick up running seriously until junior year at BYU. Now I live in Idaho, where I leave for work at 5am and don't get home until 5:40pm. I try to get a short run in during lunch time at work and then a little something else after work, but the weekends are where I try to make ground. 

 

Miles:This week: 39.14 Month: 207.40 Year: 1388.21
Total Distance
240.56
Total Distance
4.50

Treadmill after work

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Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home on treadmill

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Total Distance
7.00

Just stuck to an hour on the treadmill this morning. Felt a hotspot coming and didn't want to make a blister before tomorrow's workout. Besides that my daughter did not follow her usual sleep schedule and wanted to play a little longer. Fine by me :)

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Total Distance
18.83

1 mile WU + 16.83 @ Goal Marathon Pace + 1 mile CD


This was a really good workout for me. I really felt like my extra time invested in easy runs is paying off with some improved endurance. My short term goal is to run a marathon at a sub-8:00/mile pace, and ideally that would be this April at the SLC Marathon. I've only got the Canyonlands Half Marathon before then, so I will basically be planning all my training around the SLC Marathon.

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Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home on treadmill w/ some strides. They didn't feel too great, probably due to residual soreness from Saturday's workout/fall on the ice.

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Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home on treadmill

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Total Distance
10.10

5.6 miles at work: 5x0.8 miles @ threshold pace (8.5mph) w/ 1 minute rests


4.5 miles at home

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Total Distance
5.50

1 mile at work. Couldn't get on a treadmill, so tried out a strange crescent-shaped self-powered treadmill. It felt nothing like running and was definitely more difficult. Hardest 10 minute mile I've ever run!


4.5 miles at home

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Total Distance
9.77

5.27 miles - first non-treadmill run this year. 20+ mph headwind didn't matter, it felt so good to run outside.


4.5 miles on the treadmill at home

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Total Distance
15.59

Ran my typical Rexburg hill loop for the first time since November. This is also the first time I've run outside in Rexburg since November. Did the loop 4 times and felt pretty good except for my ankle joints. I think they're hurting more than usual since I've been a baby by running indoors on the treadmill for so long now. (15.59 miles, 1407', 8:34 avg pace)

 

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Total Distance
5.14

5.14 miles at work outside. The Snake River Plain is beautiful in the winter, and the few days that its roads are runnable are very enjoyable indeed!


Nothing in the PM, Ellie didn't want me to go :)

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Total Distance
10.58

6.08 miles at work - 4 x 1 mile @ LT pace w/ 1min rests. Splits: 7:03.50 7:04.58 6:56.69 6:59.04. Felt really good today, I was calm and focused on good form


4.5 miles at home on treadmill 

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Total Distance
9.61

5.11 miles at work


4.5 miles at home on treadmill

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Total Distance
9.50

5 miles at work on treadmill. Seems like the snow might roll back in.


4.5 miles at home on treadmill

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Total Distance
11.41

6.31 miles in the early AM on treadmill


5.1 miles on treadmill

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Total Distance
17.00

I was originally planning on doing this workout outside today, but last night's rain, and the fact that I live in Southeast Idaho, kept me indoors today. Better not to risk a bad slip on black ice out far away from civilization (lots of farm roads out here). Considering it was in the 50s this afternoon, it probably was safe so darn!

1 mile warm up, then 15 miles 7:48/mi pace (I set the treadmill at a slightly faster pace, although I suspect it was still easier than doing the real thing, I also did about 2/3 of the workout at a 1% incline to get the 500ish feet elevation gain that I usually get on the planned route. Didn't give myself the luxury of the associated descent.), all followed by a 1 mile cooldown. 

For my last 6 or 7 long runs I've actually been taking regular old clif bars with me, and it works great. I also find it more pleasant than gels, but maybe in a race it's still better to go with the soft stuff. Does anybody have insight to share on this? (I'm not actually sure anybody reads my blog, but no harm in putting the question out there)

Comments(5)
Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home after work on treadmill

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Total Distance
9.50

5 miles on treadmill at work. Did some strides at 5:56/mi, and a whole minute at that pace close the end. It was hard, but I was pleased with how natural it felt.


4.5 miles on treadmill at home after work

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Total Distance
9.90

5x1k @ T-pace w/ 1 minute rests. Splits are 4:33 4:30 4:26 4:35 4:37 4:06 (Last one was a little short)


4.5 miles at treadmill after work at home

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Total Distance
9.50

5 miles on treadmill at work


4.5 miles on treadmill at home after work

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Total Distance
9.50

5 miles on treadmill at work


4.5 miles on treadmill at home after work

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Total Distance
21.13

Bad weather again in Rexburg, but I decided I still wanted to get my long run in. So yes, I did run for three hours straight on the treadmill. In case you're wondering, here are my splits:

Mile Split
1 8:34
2 8:34
3 8:34
4 8:34
5 8:34
6 8:34
7 8:34
8 8:34
9 8:34
10 8:34
11 8:34
12 8:34
13 8:34
14 8:34
15 8:34
16 8:34
17 8:34
18 8:34
19 8:34
20 8:34
21 8:34
21.13 1:18 (10:00/mi)

I figured I'd try to have a sense of humor about it :)

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Total Distance
8.50

Nursing a weakened ankle, but I think it is getting better now. Saturday was definitely overtraining, but I think it could've been a lot worse. 4 miles at work, 4.5 at home after work, both on treadmill.

 

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Total Distance
240.56
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