running for my mind

Ragnar Wasatch Back

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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
24.0622.171.750.0047.98
Saucony Kinvara 3 Miles: 25.54Brooks PureFlow 2 (orange) Miles: 10.00Brooks PureFlow (yellow) Miles: 5.50Brooks PureFlow (green - 2) Miles: 6.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.251.001.750.008.00

8 miles - 2 mile warmup, 6 x 1/4 mile repeats, 1 mile at MP, 1 x 1/4 repeat, cool down.

I slept about 4.5 hours which is about half the sleep my body is used to. This workout was tough, but not miserable. I had a crazy busy day yesterday and didn't run at all. It was the first time I have skipped a workout in a really long time. Felt weird, but it is good to be flexible I guess. I will make up for the lost miles with Ragnar this weekend.

I am trying something a little new with my speed workouts. I want to try and through in a mile or two at marathon pace after a good set of repeats to see how it feels. I am weak mentally and I think this will help build that up a bit. I would be interested to know some of your thoughts on this strategy. Today I decided to toss in one more repeat after the mile at MP to push myself just a bit.  

I did this workout on my typical route so there was some change in elevation that effected some of my times for the 400's. Don't judge me if you think they look slow, I could have been charging up a steep incline! 

plit
Time
Distance
Avg Pace
Summary59:20.08.007:25








31:24.10.255:35




51:26.20.255:39




71:19.20.255:11




91:13.50.254:52




111:16.40.274:47




131:16.50.255:03




156:37.71.006:38




171:21.90.255:27












  

Saucony Kinvara 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10 miles - 

I needed today's run. I have been stressed out a lot lately. Something about not having a job, studying full-time for the bar, and just having too many side projects all at once has warn me down. So, I decided to go out and run at about 4:15pm. I wanted to simply run for the fun of running and not worry about my pace too much. I think I often rely too heavily on my watch and I wanted nothing to do with it today.

I left my house and did the first half of my usual route up to Brayden and Ashley's house. I felt great and knew that I was holding a good pace even up the decent 1/2 mile hill before their house. I looked at my watch each mile when it would buzz and beep and I was surprised at my pace. I focused on not changing my running at all based on the mile split that I saw and I just kept on running. After Brayden and Ashley's I turned north and went to 45th south and then west on 45th. This was a nice decline so I just kept running at what felt like a pretty comfortable pace. I hung a left to go south on 13th east and made it home right at 9 miles. I did a one mile cool down around the neighborhood and called it a night.

I needed to get out and just enjoy a good run without worrying about my pace and everything else. It felt good to simply run!

Split
Time
Distance
Avg Pace
Summary1:04:10.49.007:08
17:44.01.007:44
27:23.01.007:23
37:16.21.007:16
47:14.11.007:14
57:10.91.007:11
67:05.61.007:06
76:41.01.006:41
86:52.71.006:53
96:42.81.006:43

 

Split
Time
Distance
Avg Pace
Summary8:16.61.008:18
18:16.61.008:18

  

Brooks PureFlow 2 (orange) Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy the night before Ragnar Wasatch Back

Split
Time
Distance
Avg Pace
Summary42:59.95.507:49
17:41.81.007:42
27:56.81.007:57
37:53.41.007:53
47:52.11.007:52
57:46.11.007:46
63:49.80.507:40

 

Brooks PureFlow (yellow) Miles: 5.50
Add Comment
Race: Ragnar Wasatch Back (19.55 Miles) 29:39:39, Place overall: 62, Place in age division: 46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.3111.240.000.0019.55

19.55 total miles today

4.3 - few rollers with a net gain

Split
Time
Distance
Avg Pace
Summary29:40.24.316:53
16:40.51.006:40
26:50.61.006:51
36:48.21.006:48
47:06.81.007:07
52:14.20.317:07

 

6.94 - down Avon Pass

Split
Time
Distance
Avg Pace
Summary47:38.36.946:52
18:01.51.008:02
27:26.61.007:27
36:13.61.006:14
45:59.41.005:59
56:40.41.006:40
67:06.91.007:07
76:10.00.946:32

 

8.31 - climb up to East Canyon

Split
Time
Distance
Avg Pace
Summary1:03:42.38.317:40
17:23.21.007:23
27:23.91.007:24
37:26.61.007:27
47:43.61.007:44
57:46.41.007:46
67:42.41.007:42
78:19.21.008:19
87:47.91.007:48
92:09.10.317:03

 

Brooks PureFlow (green - 2) Miles: 6.94Saucony Kinvara 3 Miles: 12.61
Add Comment
Race: Ragnar Wasatch Back (4.93 Miles) 29:39:39, Place overall: 62, Place in age division: 46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.930.000.004.93

Final leg of Ragnar - 4.93 - couple rollers - 2 mile slow climb of 100ish feet.

Split
Time
Distance
Avg Pace
Summary33:44.44.936:50
16:22.61.006:23
26:39.21.006:39
37:07.51.007:07
47:14.81.007:15
56:20.40.936:47

  

Saucony Kinvara 3 Miles: 4.93
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.0622.171.750.0047.98
Saucony Kinvara 3 Miles: 25.54Brooks PureFlow 2 (orange) Miles: 10.00Brooks PureFlow (yellow) Miles: 5.50Brooks PureFlow (green - 2) Miles: 6.94
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