Scott's Running Blog

3 easy miles on the treadmill at a 9:31 pace. My left knee felt a sharp pain though most of the run. Severity of the pain was low, but unusual. Chalking it up to a normal ache and pain, particularly since this is the first time running since getting sick last week. I do notice, however, that I didn't blog any runs over the Christmas break, even though I actually did some...

Ran inside on the treadmill.  1 mile warmup and 1 mile cooldown (9:30 pace) with the middle 3 miles at an 8:00 pace.

3 miles on the treadmill before work at a 9:30 pace. 

4 treadmill miles at a 9:20 pace.  

I signed up for the Spectrum 10k in March and am excited to have a race to target.  I'll ratchet up my training starting tomorrow by adding some faster tempo/interval runs.  

Ran three 1-mile repeats at a 7:13 pace on the treadmill, with a half mile recovery in between each.  It was more difficult than I anticipated, but since it's my first faster run, I'm hopeful that I can adapt quickly.

Ran west from my house to Scenic Drive->Canyon->Spanish Fork trails->River bottoms->home.

It felt awesome to get off the treadmill and run, though I'm not sure it's that healthy to be outside right now with all the smuck in the air.

Finished the 10 miles in 1:31:21 (9:08 avg).  I didn't really have any pace goals and was pleased with how easy the run felt.

I still felt a little tired from Saturday, though not extremely so.  My intention was to run a 3 mile tempo at 7:45 pace, but I couldn't do it, which was really disappointing.  I ran one mile at an 8:00 pace, and after a break of about a mile ran a second mile at 8:17.  Ran outside in the neighborhoods by the Spanish Fork trail.

One good thing about running is that there's always tomorrow.  :)

I felt really tired this morning.  I think Saturday and Monday's runs were more than I'm used to doing.  Fortunately, I don't have any nagging pains, and I think I'll adapt quickly.

To speed the recovery process, I'm following Tom Lee's diet: Peanut butter sandwiches on wheat bread (though I am adding honey for extra taste).  I'm supplementing the sandwich with carrots, bananas and orange juice.  Sounds good, doesn't it?

Ran 3 easy miles today to give my legs time to stretch.  I'll run easy tomorrow and push the pace a little bit on Thursday, though probably to a lesser degree than I did last week.

Four relaxed miles on the treadmill.  Not much to say, other than that distance on a treadmill feels much longer than distance outside.

I missed yesterday's run due to how busy I was at work and how late I got home.  Didn't get much sleep last night, either.  Lack of sleep = good training for the WBR!

Today's run was on the treadmill.  After a 1 mile warmup I ran four 1-mile repeats at a 7:30 pace with a half mile recovery in between each.  Each repeat was about 17 seconds slower than last week, and it really made a difference in my comfort level.  It's hard for me to equate treadmill pace to outdoor pace, but I'm going to guess that 7:30 on the treadmill is about 7:50 to 7:55 outside.  If I build my endurance then I'm guesstimating a 50 minute 10k pace for the Spectrum 10k, plus whatever bonus I get for the downhill at the beginning.

I love the freedom that comes from running with a GPS.  It's nice to deviate from a planned route, explore new areas and still know how far you've gone.  I ran west on 1st south, finding a loop that turned out to be exactly 10 miles.  Fun run!

Today was a long, slow distance day.  I wanted to run more slowly than last week, in hopes of being fresher for my fast run on Monday.  I averaged a 9:33 pace today, which is right in that 9:30-9:45 range I wanted to hold myself to.  I'll take tomorrow off and hit it again on Monday.

2 total miles between the warmup and cool down.  The middle 4 miles were a 8:00 pace.  It's hard to call 8:00 "fast" on this website, and the truth is that I could go a little faster.  On the other hand, it's nice to end a run feeling like I could do more and know that I'll be ready for my next "fast" run.

I think the Spectrum 10k will help to give me a sense of what pace I should be training.

Ran a nice 3 mile recovery in the morning.  Tomorrow's run will be easy, though a little longer.

Intention was to run 5 miles on the Kuhni's road at whatever pace felt good.  My Garmin didn't pick up a signal while I was running away from Novell so I lengthened the run to 6 miles since I know where the 3 mile turnaround point is.

Finished the first 3 miles at roughly a 9:05 pace, and decided to beat my time on the way back.  My watch finally picked up a signal with a little less than 2 miles left.  The first of the miles as an 8:14 pace.  The last mile was a 7:50 pace.  I had to run past the gym and around the back of Novell's campus to complete a full mile at the end.

I was pleasantly surprised by how easy the last two miles felt, especially since the mile before that (mile 4) was probably around an 8:15-8:20.

After a 1 mile warmup I did five 1-mile reapeats with a half mile (half-mile rest between) at a 7:30 pace on the treadmill.  I felt a little sluggish when I started but great once I warmed up.

Ran the same 10 mile loop that I ran the week before, averaging a 9:02 mile.  I ran mile 8 faster (7:52) than the rest because I thought it would be good to practice running at a faster pace at the end of my run.  The last mile was the climb up 1400 East in the Riverbottoms and a cooldown once I hit the top.

Ran five very relaxed miles.  I had a terrible weekend in regards to sleep, and I was really feeling it by Monday.  I'm also working through a sore throat and headache.  So, today's run was easy - I'll see if I feel up to running harder tomorrow.

I'm still trying to figure out how sick I am.  Sore throat and general fatigue, but the symptoms haven't gotten any worse.  I rested yesterday which may have helped my energy level today.

My intention was five easy miles, but once I got outside (Kuhni's road) I didn't want to lounge.  The weather was awesome and I felt much better than I expected after the first mile.  After the one mile warmup I decided to do 5 miles at an 8:15 pace followed by a 1 mile cooldown.  Splits were: 8:35, 8:01, 8:06, 8:10, 8:05, 8:00, 8:36.  Total time was 57:33, which is an 8:13 average.  The near-perfect symmetry of the times is funny since it was unintentional.

I'm not really sure what pace to call "fast" or "slow".  For now, I'll assume a 50 minute 10k time (8:02 avg pace) for the Spectrum 10k in March.  Given today's run, I'm probably faster than that, but it will be nice to exceed my goal rather than miss it.  Tempo pace for an 8:00 race pace is an 8:15-8:20.  So, my cutoff for "fast" will be 8:15.  Anything slower than that will be slow.

I'll change my definitions based on results from the Spectrum 10k.

Ran west from Novell, passing 3 unleashed dogs.  Decided to come back via the road by OfficeMax.

5 pretty easy miles while watching a move about the MIT blackjack team.  Fun stuff.