Training for Top of Utah 2011

Snoqualmie St. Patricks day 5k

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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

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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

Totals

Slow miles	Fast miles	Total Distance
18.25	3.85	22.10

Glycerin Miles: 7.00	Radius 6 Miles: 5.50	SuperNova Miles: 4.50	Burn Orange Miles: 5.10

Weight: 167.00	Calories: 3059.00

Mon, Mar 09, 2009

Slow miles	Fast miles	Total Distance
7.00	0.00	7.00

Woke up and looked outside at black ice on the roads. Stayed inside and did a TM workout. Took it pretty easy. Max HR was 145ish.

Glycerin Miles: 7.00

Weight: 167.00	Calories: 925.00

Comments(4)

Wed, Mar 11, 2009

Slow miles	Fast miles	Total Distance
4.75	0.75	5.50

Both 5k plans that I looked at called for 6 X 200 meter sprints with 200 meter jogs between. Went to the Mt. Si track and it was cold with a mild east wind. Mild wind but freezing!!! Wore my heavy comfy shoes to make the speedwork a little tougher.

Goal was to hit 5:30 pacing level on the 200's. Surprised myself by hitting close to 5:00 pace. Here are the splits.

2 mile warm up @ 8:50 pace then light stretch and into the speed work

200 in 39 seconds - 200 jog

200 in 39 -200 jog

200 in 40 200 jog

200 in 39 200 jog

200 in 39

2ish miles cool down @ 9:38 pace. Tomorrow another 5.5 then rest Friday and Race Day Sat.

Radius 6 Miles: 5.50

Weight: 167.00	Calories: 839.00

Comments(1)

Thu, Mar 12, 2009

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

Very easy run on the ridge. Cold, about 27 or 28 but roads nice and clear of ice and snow.

Pace avg. 9:27 slow for me lately but that was on purpose.

HR Max 150 very briefly on hills. HR avg 137 nice and low.

I woke up a few small muscle groups with those 200 meter sprints yesterday! Yow!

SuperNova Miles: 4.50

Weight: 167.00	Calories: 645.00

Comments(1)

Sat, Mar 14, 2009

Race: Snoqualmie St. Patricks day 5k (3.1 Miles) 00:21:41, Place overall: 29, Place in age division: 6

Slow miles	Fast miles	Total Distance
2.00	3.10	5.10

The last few days we've had nice dry weather. Woke up during the night 2 times with baby Nova and heard the rain coming down. Not really much rain during the race but it was miserable waiting in the cold and wet to get registered.

Race went well. Was targeting 7:00 minute pace and hit 6:56 according to my garmin. I will update the results when they come out. There were about a gazillion people starting out and it was tough to get around a lot of them. I parked it right behind Mark Howard and kept close but couldn't catch him at the end.

I finally met Snoqualmie and that was great. Wish we had gotten more time to just talk about the race. Sounds like it went great for her.

*Update* Was 6th place in 45-50 year olds. If I had been in either 30-34 or 40-44 I would have been 2nd. What's up with all the old guys running so dang fast? According to the Official timer I was right at 7:00 pace, so still happy even though my garmin says I was faster.

Burn Orange Miles: 5.10

Weight: 167.00	Calories: 650.00

Comments(3)

Totals

Slow miles	Fast miles	Total Distance
18.25	3.85	22.10

Glycerin Miles: 7.00	Radius 6 Miles: 5.50	SuperNova Miles: 4.50	Burn Orange Miles: 5.10

Weight: 167.00	Calories: 3059.00

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