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Week starting Mar 16, 2014

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Location:

slc,ut,

Member Since:

Jan 16, 2013

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

5k - 17:26

1/2 Marathon - 1:19:13

Marathon - 2:54:14

Wasatch 100 - 23:20

 

Short-Term Running Goals:

Sub-1:20 half

Sub-2:50 full

50 miler

Personal:

james clissold
started running in 2012

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Challenger 2 (black/orange) Lifetime Miles: 204.80
Kinvara 5 (blue 4) Lifetime Miles: 239.40
Olympus 2.0 (grey) Lifetime Miles: 161.00
Hoka Bondi 4 Lifetime Miles: 318.65
Paradigm 2.0 (black) Lifetime Miles: 223.30
Kinvara 6 (white/orange) Lifetime Miles: 290.95
Kinvara 8 (black/green) Lifetime Miles: 226.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.3015.002.000.0061.30
Hoka Mafate 3 Miles: 5.30Brooks PureFlow 3 (blue) Miles: 39.00Brooks PureFlow 3 (black) Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

5.3 easy

5 weeks until Boston...let the countdown begin

Hoka Mafate 3 Miles: 5.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Went to the track this morning. 7 x 400s and 3 x 200s. Felt pretty good. Wished to have done more, but was pressed for time to get to work. 

400s
87, 84, 79, 78, 74, 73, 72

200s
32, 32, 32

Brooks PureFlow 3 (blue) Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 easy

Brooks PureFlow 3 (black) Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

tempo run today on the streets (as opposed to the tempo I did a the track last week).

10 miles of tempo. Felt good, but it had its moments of fatigue. 

Split
Time
Distance
Avg Pace
Summary 1:06:01.6 10.00 6:36
1 6:46.7 1.00 6:47
2 6:39.3 1.00 6:39
3 6:41.3 1.00 6:41
4 6:40.0 1.00 6:40
5 6:39.5 1.00 6:40
6 6:39.5 1.00 6:39
7 6:32.0 1.00 6:32
8 6:27.7 1.00 6:28
9 6:29.8 1.00 6:30
10 6:25.8 1.00 6:26

Brooks PureFlow 3 (blue) Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 easy. Second half was a little faster than I had planned but legs felt pretty good coming off of yesterday's tempo. Averaged just under 8

Brooks PureFlow 3 (black) Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

Had a good longer run today. Wanted to test how my legs would feel picking up the pace in the second half so I logged some marathon pace miles. Felt pretty good but was ready to be done by the end.

About an hour after the run I had a 90 minute massage and stretch session. My hips really needed it. I an pretty sore and feel like I will be nice and loose by next week.

I pasted the below splits from my phone. So, hopefully it formats alright.

Summary 2:30:50.2 20.00 7:33

1 8:30.9 1.00 8:31

2 8:05.1 1.00 8:05

3 7:50.4 1.00 7:50

4 7:54.5 1.00 7:54

5 7:53.3 1.00 7:53

6 7:33.4 1.00 7:33

7 7:37.3 1.00 7:37

8 7:42.8 1.00 7:43

9 7:52.5 1.00 7:53

10 7:54.3 1.00 7:54

11 7:27.5 1.00 7:28

12 7:15.5 1.00 7:15

13 7:01.8 1.00 7:02

14 7:03.2 1.00 7:03

15 6:48.1 1.00 6:48

16 6:41.2 1.00 6:41

17 6:42.9 1.00 6:43

18 6:39.4 1.00 6:39

19 8:09.0 1.00 8:09

20 8:07.0 1.00 8:08

Brooks PureFlow 3 (blue) Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.3015.002.000.0061.30
Hoka Mafate 3 Miles: 5.30Brooks PureFlow 3 (blue) Miles: 39.00Brooks PureFlow 3 (black) Miles: 17.00
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