Training for Top of Utah 2011

May 18, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Snoqualmie,WA,

Member Since:

Oct 09, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

9th Grade track - Mile Run -5:29

5K Snoqualmie (WA) 21:09 (2010)

10K Fall City Days Fun Run (WA) 43:11 (2009)

Half Marathon Snoqualmie (WA) 1:36:52 (2010)

Newport Oregon Marathon 3:30:09 (2010)

Short-Term Running Goals:

Upcoming races:

Top of Utah 2011

Long-Term Running Goals:

Run at least one of each of the following each year and PR.

Personal:

http://www.facebook.com/jeffereyscott

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
New Balance Trail Lifetime Miles:						164.25
Reeboks Lifetime Miles:						470.20
Glycerin Lifetime Miles:						429.92
Radius 6 Lifetime Miles:						521.70
Burn Orange Lifetime Miles:						153.90
Burn Blue Lifetime Miles:						238.55
SuperNova Lifetime Miles:						404.13
Ghost Lifetime Miles:						319.73

Wed, May 13, 2009

Slow miles	Fast miles	Total Distance
6.00	4.00	10.00

SWEET NELLY PIE! I surprised even myself with this run- target of 6:55 pace for 4 1 mile repeats with .5 mile jog between. Haven't done intervals for quite some time so I was a little worried.

40 degrees and forgot my gloves dang it. Perfect running weather however with slight overcast with peeps of the sun. Hands cold for the 2.5 mile warm up but didn't even give them a thought once the mile repeats began.

2.5 warmup on snovalley trail. Didn't want to run fast on the gravel so decided to run on Boalch where they recently repaved and it's nice and soft asphalt.

Started at centennial park and went towards the pirates plank area.

1st mile 7:00 pace and 156 HR avg (against the wind and slight uphill)

2nd mile 6:47 pace and 164 HR avg (with the wind and slight downhill)

3rd mile 6:49 pace and 166 HR avg (against the wind and slight uphill)

4th mile 6:32 pace and 169 HR avg (with the wind and slight downhill)

at the start of the 2nd mile I remembered something that I read the other day about keeping your stride shorter and that was to move your arms faster. WOW!! What a difference that made. Much easier to keep the pace and even go faster.

Very Extremely happy with this run.

Next run: Thursday 11 mile easy

Ghost Miles: 10.00

Weight: 164.00	Calories: 1369.00

Comments

From montelepsy on Wed, May 13, 2009 at 15:32:23 from 155.85.58.253

Yay for speedy arms! Nice work finishing strong!

From jefferey on Wed, May 13, 2009 at 16:28:16 from 70.56.90.198

Here's the link if you are interested in the article...

http://www.runnersworld.com/article/0,7120,s6-238-267--11826-2-1-2,00.html

From Teena on Wed, May 13, 2009 at 17:23:41 from 67.177.20.13

Are you for real????

Man alive Jefferey!! That is wicked fast!!!

A huge congrats!!!

(seriously ... that is SO SO SO fast!!!)

From jefferey on Wed, May 13, 2009 at 17:32:19 from 71.32.80.43

Thanks Teena...have worked hard to get here, happy to see some improvement. I've seen your times and they smoke mine! Hang in there with your issues so that they will be done when it's go time.

From Snoqualmie on Wed, May 13, 2009 at 19:33:58 from 67.171.56.164

Awesome workout! Congratulations.

You know the plank -- uh, bridge, is supposed to be finished soon. Not much time left to get in your Plank Repeats.

From jefferey on Wed, May 13, 2009 at 19:43:25 from 71.35.168.152

Sno,

I thought you might like that reference to the pirate plank...when is the bridge supposed to be done? They were working it this morning but couldn't see how far along they are.

From Snoqualmie on Thu, May 14, 2009 at 13:02:07 from 67.171.56.164

Back in March they were saying mid-May, but since it's a government project I'm guessing July.

From jefferey on Thu, May 14, 2009 at 14:00:43 from 71.35.168.152

Good call on that Sno. Are you going to run the 10 or 5 K at railroad days on Aug. 22nd? Should be fun. Check out runsnoqualmie.com if you are interested. There is a free shirt if you sign up before May 17th.

From Snoqualmie on Thu, May 14, 2009 at 19:10:06 from 67.171.56.164

Believe it or not, our family actually has another commitment on the 22nd. I wish I could though!

From jefferey on Thu, May 14, 2009 at 19:39:00 from 71.35.168.152

Can I believe you? OK I will believe you. Where are your priorities though??? Come on now-

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