Run Donald, Run!

June 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
207.40
Total Distance
11.03

6.03 miles at lunch time - 9x200meters. Did a 3 mile warm up, but apparently that wasn't enough. My splits improved slightly as time went on. I think the last 200 was probably a little short. I definitely FELT better progressively on each split. I was actually tracking each of them as 0.13 miles on my garmin on a straight road. 50.99, 50.40, 49.47, 48.36, 49.42, 49.82, 48.37, 48.48, 43.6 0


5 easy miles pushing Ellie in the stroller.

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Total Distance
11.00

6 easy miles at lunch time.


5 easy miles with Ellie in the stroller. She has come to really love my runs, it is fun to see how excited she is for it when I get home.

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Total Distance
15.14

Did a warm up, then 10 minutes @ LT, 1 minute jog, 10 minutes @ LT. Then went for 60 minutes at a good easy pace. Repeated the workout: 10 min @ LT, 1 min jog, 10 min @ LT. Finished with a cool down. The 4 splits had average paces of: 7:06, 7:05, 7:12, 7:12. I was weaker on the second set, but I've come a long way on this type of workout. I used to really botch the later set. This has been a really good week (for me). About 70 minutes of LT-pace and about 1.2 miles of repetition-pace work. With a recovery this afternoon, I will be getting over 70 miles, which is where I want to keep my weekly mileage around in preparation for STG.

 

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Total Distance
11.00

6 easy miles at lunch time. 5 easy miles pushing Ellie this evening.

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Total Distance
6.05

6.05 miles at lunch time - 6x20 second strides


Strength training after work
 

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Total Distance
11.33

6.32 miles at lunch time - 3x5minutes at LT with 1 minute jogs. 3x3minutes at VO2max with 2 minute jogs. 2x400meters at mile pace with 3 minute very easy jogs. I was hoping to do three 400s, but apparently 6 miles/50 minutes is not enough time for all of that. This was the hardest I've pushed myself in awhile. It was grueling but also fun to work really hard like that. One month and one day until Bryce Canyon. 


5.01 easy miles with Ellie in the stroller. It was hot today, I was ready to go back inside.

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Total Distance
4.91

4.91 miles at lunch time. Nothing in the afternoon except a fun date and a big ice cream cone.

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Total Distance
15.62

90 minutes easy in the early AM. Felt pretty good, except for a weird twinge in my lower back in the last 0.5ish. Hopefully nothing. 10.29 miles


Ran across the neighborhood as a warmup for a test run on a treadmill that someone is selling. I decided to buy it. It's about a year old and looks unused. They are moving on Monday and trying to sell it quick (i.e. for a bargain). Score! 1.82 miles


3.51 easy miles with a few quick bouts to stay fresh for tomorrow's test. 

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Total Distance
22.00

Treadmill workout/fitness test: 15 miles at marathon pace (7:42/mi) speeding up to LT pace for the last mile. Loving the new treadmill, but I think I'll run outside while the good weather lasts.

5 easy miles around the neighborhood in the early afternoon

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Total Distance
5.00

Bad weather prevented my lunch run, but I think it was good to take a break because of the mileage I put in this weekend.


Weather was still bad with hail warnings in the evening, so 5 miles on the treadmill.

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Total Distance
9.30

4.3 easy miles on the treadmill during lunch


5 easy miles on the treadmill before dinner

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Total Distance
6.05

6 easy miles out in the desert at lunch time. Great weather!

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Total Distance
11.12

6.04 miles at lunch time: a 20 minute tempo run with 5 strides afterwards. 5.08 easy miles in the evening pushing Ellie in the stroller. I really should invest in a jogging stroller...

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Total Distance
6.05

Easy windy miles in the desert. Then way too much sugar at a friend's birthday!

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Total Distance
22.66

Had a really great progression run this morning. Held it pretty steady and kept speeding up, when at first I thought I was going out too fast. 15 mile progression run. Didn't use any fuel during the run. Stayed under 7:40 after about mile 7 and then finished the last mile in 6:58. Did 7.22 miles easy for a weekly mileage topper in the PM.

Comments(2)
Total Distance
11.03

6.03 easy miles out in the desert. It was pretty warm, but not bad for a light jog.


5 easy miles on the treadmill to try and avoid the sun. Still plenty hot inside.

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Total Distance
11.05

6.05 easy miles with six 20 second strides a minute apart.


 

5 stroller miles after work. The heat really put me out. I definitely should've stopped and walked home...

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Total Distance
11.03

6.03 miles - easy in the desert. Picked up to marathon effort for a mile towards the end and finished the last 0.4ish easy again.


 

5 easy miles. My wife used the treadmill ythe other day and had the incline at 4%. It took me several miles to figure out why I felt so slow...funny!

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Total Distance
6.03

6 miles at lunch time - LT workout: 2.5 miles w/ 3minute rest, 1.5 miles w/ 2 minute rest, 5 minutes


 

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Total Distance
207.40
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