Scott's Running Blog

Stayed inside on the treadmill

Stayed inside on the treadmill

5 on the treadmill.  Middle three were at an 8:34 pace to see how I felt (Felt okay).

Ran an out-and-back on the east-side of the SF riverbottoms trail, starting from my house.  Finished in 50:48.  

Ran an out-and-back on the east-side of the SF riverbottoms trail, starting from my house.  Finished in 50:31.  

Ran slow on the treadmill.  Seemed to drag on and on.

Five more easy miles.  Hopefully the mileage is helping to form some kind of a base.

Stayed on the treadmill at a 9:15 pace.  I don't know why I didn't go outside, other than that I'm accustomed to running inside at lunch.  Mentally the run went by pretty quickly.  While it wasn't a hard run I was sure sweaty at the end. 

Decided to go running while on vacation in St. George.  It had been a quite while since I ran last, and I could sure feel that as I climbed back up the hill to the Pleasant Palms Condo at Sports Village.  (Side note: If you need a place to stay, this is a great place.  Tom & Kim Lee, who blog on this site regularly, rent it out.  See http://pleasantpalms.blogspot.com/ for more information).

With the wbr coming soon, I definitely need to run more.  Finished in 51:13 (9:58 pace). 

Official start for wbr training.  Ran 4.85 miles from my house to the riverbottoms, then east up to 3400 East and back home via Canyon Road and 1700 East.  Finished in 47:21 (9:46 pace)

There was snow on the ground so I ran on the treadmills at work early in the morning.  Ran 3 at a 10:00 pace, 4 at a 9:00 pace and one at a 10:00 pace.  (9:30 pace).  Still getting my legs underneath me.

Ran the typical 5 mile course (East on river bottoms to 3400 East, home via Canyon Road and 1700 East).  Finished in 45:55 (9:28 pace)

Meandered around the river bottoms - Ran to the trails, up to Canyon Park, back down to the trails via PowerHouse Road and eventually wound my way back home.  Finished in 1:39:49 (9:53 pace).  The run felt a little sloppy, but it was nice to get the distance in.

Ran the same route as last week, but extended it at the end to hit 5 miles before stopping.  Finished in 46:47 (9:21 avg).  Splits were 9:18, 9:42, 9:54, 9:02, 8:49.

Ran to 2300 East, down to the river bottoms, across the tree street to PowerHouse road, followed the road past the golf course clubhouse and the Chevron on Hwy 6 before turning onto Canyon Road.  Followed Canyon to 1400 East, turned to 1700 East near Canyon Elementary before coming home.

Next time I run 8 miles I think I'll branch west onto the running trail that crosses the tree street (Doing an out and back on that trail will give me about a mile) so that I don't have to wander at the end of the run to hit the desired distance.  I also need to figure something out regarding water - I was getting thirsty by the end.

Finished in 1:16:14 (9:21 avg).  Splits were 10:00, 9:07, 9:40, 9:35, 9:37, 8:56, 9:05, 8:56. 

Ran my typical 5 mile route (Riverbottoms to 3400 East, Canyon to 1700 E then home).  Finished in 45:11 (9:02 avg).  Splits were 9:08, 9:30, 9:26, 8:51, 8:17.

I didn't really "push" at the end, though my pace got faster.  Part was a function of coming down hill, the other part was that it just felt good to let myself run at a faster pace.  

I typically treat my Saturday run like I would a Sunday drive - Easy pace, no goals but distance.  It usually means that the run is relaxing and that I don't feel too worked when I get done.  I don't know what happened today.  I kept the pace easy, but had a really hard time finishing.  I didn't get much sleep the night before (The kids & I slept in the backyard), and it was hotter than I was prepared for (Not enough water).  Hopefully next week will be better.

I ran the tree street and up/down the trails, up to Canyon View Park via Powerhouse Road before hitting the trails again, then out of the riverbottoms and back home.  Total time was 1:40:27 (10:03 pace).  Splits were 9:07, 9:34, 9:43, 9:32, 10:06, 10:26, 10:26, 10:17, 10:04, 11:11.

Ran in the evening at the BYU track.  I lost count of how many laps I ran, but I went 49 minutes, so I'm certain that I got at least 5 miles.

Eight easy miles on the treadmill.  Time went pretty quickly.

We have a Fathers & Sons campout this weekend that will make it hard for me to run on Saturday.  Instead of going M/Tu/Th/Sat, my plan is to run M/Tu/W/F this week.

I ran my typical  five mile course, finishing in 44:36 (8:55 avg).  Splits were 9:29, 9:09, 9:14, 8:22, 8:22.

I'm debating whether or not I want to run to the Spanish Oaks campground on Friday.  I could use some hill conditioning before the Wasatch Back Relay next month.

Ran from Novell up to the parking lot for the hike to the Y and back.  I had to meander a little bit through the trails in order to make 10 miles.  My pace wasn't good, especially on the way up, but I didn't try to run very hard either.  Just enjoyed the trail running.  Total time was 1:47:53 (10:47 avg)  Splits were 9:23, 9:58, 11:35, 13:41, 12:04, 11:04, 10:27, 10:40, 9:14, 9:45.  I'll definitely do that run again, and would like to run all the way to the Y one of these days.

Ran 5 on the treadmill.  The first mile was at a 10:00 pace, the last four were at an 8:42 (6.9 mph).  Total time was 44:55, (8:59 avg)

Stayed inside on the treadmill.  Ran the first and last mile at a 10:00 pace and the middle 6 at an 8:34 pace (7.0 mph).  Total time was about 71:25 (8:56 avg)

Treadmill five at an easy pace.  Ran the last half of a mile at an 8:00 pace just for the change.  Total time as 49:00 (9:48 avg)

Ran from my house to the SF trail, east to the park then back to the tree street.  I completed a loop via Powerhouse road and Canyon.  My watch battery died before I made it home.  

The splits I did record were: 9:24, 9:41, 9:35, 9:20, 9:41, 9:37, 9:35, 9:07, 9:04 (.97 mi).  Overall average was 9:27. 

Afternoon  - Ran a one mile warmup, then did five half-mile intervals at a 7:30 pace with a .35 mile jog in between.

Evening - Ran three easy miles at the BYU indoor track with my family.

Had planned to run outside but the rain chased me in.  Finished 5 easy miles on the treadmill.

5 miles - One mile warm up, three at an 8:00 pace and one mile cool down.

I had a great time running down Provo Canyon with a group of people that Mike Elquist had organized.  We started at the top of South Fork and ran down to the Borders parking lot.  Everybody kind of splintered off to their own pace around mile two or so.  The weather was great and it was fun to see a lot of other people out running.

Total was 11 miles, which I finished in 1:30:15 (8:12 avg).  Split times were 7:55, 9:19, 8:19, 8:06, 8:00, 8:11, 8:01, 8:03, 8:16, 8:09, 7:59.

Did intervals at the BYU indoor track today.  Each interval was one long lap (~320 m), each rest period was one short lap (~225 m).  My goal was to run each interval at a 7:30 pace (1:30 per long lap.)  Actual interval times were: 1:28, 1:28, 1:26, 1:23, 1:24, 1:23, 1:24, 1:24.  My recovery times were all around 1:35.

Did five on the treadmill after work.  Had a one mile warmup and one mile cooldown and ran the middle three at a 7:54 pace (7.6 mph).  Total time was 42:58 (8:24 avg pace)

Ran west from Novell past Footprinters Park, out to Center Street and then west to the Subway (2000 west).  Looped back to Novell for a total of eight miles.  I did stop at the park for drink breaks on the way out and the way back, but didn't include that time in what's listed below.

Finished the eight miles in 69:53 (8:44 avg).  Split times were 9:02, 8:51, 9:00, 8:51, 8:27, 8:29, 8:16, 8:56. 

Ran the Art City Days 5k in the morning with my family. I ran with my 8 year old daughter and had a great time.  Only thing I would change is arriving on time - We arrived about five minutes after the start gun had sounded.  We stayed for the prize drawing and my daughter won a Kindle.  She's been reading all weekend. :)

Later that afternoon I ran 7.15 miles in 63:11 (8:50 avg).  Splits were 8:56, 8:57, 9:01, 8:52, 8:53, 8:23, 8:53, 1:15 (.15 mi).   It felt kind of hot (78 degrees), but wasn't too bad.  I hope the WBR doesn't get any warmer than that.

Ran inside on the treadmill.  After a one mile warmup I did three one-mile repeats at 7:35 pace (7.9 mph).  The recovery between the three segments were half of a mile.  Aerobically I felt okay, but my legs felt a little heavy during the intervals.  Dropping a few pounds could help with that. :)

Ran eight easy miles on the treadmill.  I don't remember the total time.

Ran on the treadmill again.  I did a 1 mile warmup, 3 at a 7:54 (7.6 mph).  I then started my cool down, but did run the last .35 miles at a 7:19.  Total time was 42:16 (8:27 avg)

Ran the SF riverbottom trail and then looped Powerhouse Road before heading home.  Total time was 1:38:02 (9:10 avg pace).  Splits were 9:14, 9:15, 9:05, 9:14, 9:20, 8:54, 9:19, 9:15, 8:52, 8:57, 6:37 (0.7 mi).

I ran 4 easy miles on the treadmill.  I had meant to run the day before and a little longer today, but was pressed for time both days and didn't schedule my time well enough. :(  WBR on Friday!

Ran 4.75 miles up the Snow Basin Road.  The first 3 or 3 and a half miles had a climb of about 900 feet, then it fell 300 feet over the next mile before climbing 100 feet in the last half mile.  Total elevation gain was 995 feet, total decline was 460 feet.  I finished in 46:08, with splits of 9:26, 10:07, 10:51, 9:08, 6:37 (.76 mi).

Plugging it into the famous Ragnar accelerator/decelerator table, that supposedly translates to a 51:45 10k (8:21 pace).  It was warm, but not overly hot. 

WBR Leg 24 - 6.9 miles

This leg was 6.9 miles, following a moderate climb into the town of Oakley.  Total elevation gain was 589 feet, with the majority in the first 5.5 miles.  Total elevation loss was 199 feet, most in the half mile between 5.5 and 6 miles.  The remaining distance had a very moderate incline.  Total time for my run was 59:52 (8:52 avg), with splits of  8:37, 8:54, 8:58, 9:23, 9:24, 8:22, 6:17 (.75 mi).  Plugging the time into the famous ragnar spreadsheet equates that time to a 51:15 10k (8:16 avg).  The run started at 6:41 a.m., and the temperature was perfect (mid 40s, I think).

WBR Leg 36 - 7.2 miles

I was feeling pretty tired come this leg.  Sleep deprivation was really catching up to me.  The leg had a 500 foot drop between miles 1.5 and 3.5, but much of it was on a dirt path with lots of loose gravel and rocks so I had to watch my pace.  There was a 250 foot climb between mile 3.5 and 5.5 followed by a slight downhill and flat finish.  Total elevation gain was 410 feet, total loss was 801 feet.  I finished the 6.96 miles (by my watch) in 1:03:25 (9:07 avg).  Splits were: 8:32, 9:24, 8:17, 8:56, 10:05, 9:27, 8:46 (.96 mi).  Plugging into the spreadsheet equates that pace to a 56:20 10k (9:07 avg).  I knew this run was slower than the first and second, but I didn't think it was that much slower. :)

Ran from my house down to the riverbottoms and explored the new dirt (soon to be paved) trail that leads to the trail near the river.  I looped around the trail before coming home for 4 miles.  Splits were 9:05, 9:09, 9:03, 9:16.  I think my last mile was actually the fastest if I account for running back up the riverbottoms hill.  It felt good to run again.

Ran an easy 3 miles on the treadmill.  I felt really tired, I think because of how little I'd slept the night before.

I ran six quarter-mile repeats on the treadmill at 8.6 mph (6:59 avg), with a quarter-mile slow job in between each.  Add the two mile warmup to get a total of five miles for the day.

I guess shorter repeats like this help to adjust to faster paces, and they certainly help to breakup the monotony of a treadmill, but it doesn't feel like the workout accomplishes much.  The distance is short enough that it doesn't do much to me aerobically.  Maybe I need to do more intervals, speed up my recovery pace or shorten the recovery distance?  Something to research...

Had a nice run in the morning.  I ran down to the River Bottoms and across the dirt trail that the city is paving.  Once I connected to the River Trail I ran up Powerhouse Road (looped Canyon View Park) and came down Canyon Road.  Total time was 1:09:27 (8:41 avg).  Splits were 8:37, 9:11, 9:01, 8:44, 9:12, 8:08, 8:49, 7:47.

I felt like my effort level for the first six miles was pretty consistent, so I was surprised to see the swing in times.  Much of the variance, I think, was caused by going up or down hills and whether my face or back was to the wind.  I ran mile 7 a little slower on purpose, and mile 8 faster on purpose.  The 7:47 was harder than I would have thought it should be.

I had a hard time sleeping last night when the rain and thunder started.  I have a son at a week-long scout camp who gets really nervous around lightning and I kept thinking about him.  I hope he's doing okay.

It was raining when I woke up this morning, but it had stopped by 6:30 when I finally decided to go out.  I ran on the SF High track so that I could get a feel for an 8:00 pace on a flat surface.  There was a great rainbow when I started.  The rain came and went as I ran, and there was lightning that drew closer during my last mile.  Lightning doesn't bother me too much, but there are a lot of tall, metal structures around the track.  I left pretty quickly after a finished - better safe than sorry. :)

The plan was to do a one mile warm-up and one mile cool down, with the middle 3 miles at an 8:00 pace.  My splits were 9:16, 8:01, 7:57, 8:00, 9:21. &nbs

My wife and I were up late watching "True Grit" last night, so I decided to sleep in and didn't start running until 7:45.  It was a little warmer than I'd have liked (It was about 80 degrees when I finished), but wasn't unbearable.

My target was an easy run, thinking a 9:20-9:30 average would be about right.  I finished the 10 miles in 1:34:39 (9:28 avg).  Splits were 9:18, 9:17, 9:29, 9:38, 9:53, 9:31, 8:57, 9:38, 9:28, 9:30.  Fun run today.

Plan today was four to (preferably) six 800 meter repeats on the SF High track, finishing each between 3:40 and 3:45.  I started at about 6:30 this morning, and was a little disappointed to find it 76 degrees already.  I think I've been spoiled by the unusually cooler temperatures we've had this year. 

I did finish all six intervals, with times of 3:37, 3:37, 3:41, 3:41, 3:42, 3:42. The fourth interval was the hardest for some reason.  Finished a total of six miles including the warmup and cooldown and rest periods (600 meters each). 

Eight easy miles around the SF river trail, Canyon View Park and Powerhouse Road.  Today's run had a new challenge - I bruised my ribs on Saturday when I was wrestling with some of my older nephews and son.  I had a hard time sleeping that night, but felt good enough for Monday's run and yard work.  Today it felt a lot worse.  I could feel this pain on the left side of my ribcage through the whole run.  It's kind of like a side ache, but much worse.  I'll take tomorrow off and hope that I feel better on Thursday.  Until then, I'm trying to avoid yawning and sneezing. :)

I snoozed my alarm in the morning then didn't hear it again.  I didn't wake up until 7, so I decided that I'd run later in the afternoon.

I did a tempo run on the treadmill at lunch time.   Speed work on the treadmill isn't my favorite thing because I don't think that I know how to translate outdoor effort to indoor effort.  Even after running about 20 seconds faster than my planned pace, the run still felt a little easy - except for the countdown that I kept doing because the remaining distance is always in my line of site.

In any case, my goal was five miles total with three miles paced at a 7:55 (If I'd been outside).  I did run all five, but paced the middle three at 7:36 (7.9 mph) instead.  Hopefully that's an equivalent effort level.

My ribs are still really sore.  I took some ibuprofen before I ran, which seemed to help.