Easy 8-miler in the morning. Felt a bit sluggish starting out but felt pretty good by the end. Nice to see my HR acting more normal again. Later went to the gym for 20 min XT + core.
Wanted to do a mix of tempo and hills today but not too steep a grade up or down. Decided to do a 3 x 1.5 mile workout around a loop that covers the middle section of the Spanish Fork half marathon route but running in the reverse direction as compared to the race. This made is so first 1/2 mile is downhill, middle mile is mostly flat, last 1/2 mile uphill.
Wanted to keep the pace in the HMP range, around 6:45-7:00. In between did walk/jog for 4 minutes. The first repeat felt a little sluggish but felt pretty good after that.
Splits/HR info:
1 - 10:21 (6:54 pace / ave HR 160)
2 - 10:06 (6:44 / 172)
3 - 10:04 (6:42 / 180)
Overall: 7:58/158 max HR 189
Interesting to note that my ave HR today was same as Saturday but ave pace was about a minute per mile faster.
Today after a little warmup jog I did a time trial half marathon run on the Hobble Creek course. Wanted to average around 6:50 to sneak in under 1:30:00. Thankfully I was able to accomplish this but it was a little harder than I wanted it to be.
Felt pretty good today and temps were on the cool side, although the last couple of miles got a little warm and I struggled, especially the very last 1.1 miles where I couldn't talk myself into running under 7 minute pace. Hopefully in 2 more weeks with recent training kicking in and some race magic I can cut off another couple minutes. Hopefully Hawk won't wait around forever and start the race way late with warmer temps.
Splits (ave pace & ave HR):
1 - 6:39/153
2 - 6:50/164
3 - 6:40/172
4 - 6:43/175
5 - 6:43/178
6 - 6:41/179
7 - 6:49/180
8 - 6:43/182
9 - 6:56/185
10 - 6:52/186
11 - 6:58/184
12 - 6:56/186
13 - 7:06/187 (wimpy)
.1 - :40(7:05 pace)/189
Overall: 1:29:13/177 maxHR 189
Just for fun I compared this to the only other 1/2 marathon I wore a HR monitor - 2009 Provo River:
Took it nice and easy this morning. Still feeling my Friday Hobble Creek run in my legs so I'll hold off on any fast/hard stuff until that's gone. Nice and cool temps this morning and plenty windy. I was happy that Kim appears to have survived her first post-injury run without anything real bad happening!
Another easy run around the river bottoms. Legs still a bit tired but better than yesterday. Had a killer headwind the first 1/2 of the run that I was not loving.
I've been enjoying these dry, cooler morning lately. If the wind would behave it would be just about perfect. Another easy run today but feeling a little better with each day. Did a few strides along the way to try and wake up the few fast-twitch muscles I have left.
Easy 4 miles in the morning. It was oh so nice to run a bit with the newly rehabilitated and injury free Kimi for the first time in about a month or so. Mixed in a few strides along the way. Later got in 30 min XT + core at the gym.
Drove over to Riverwoods then ran up the river trail up to Trefoil and back down. Ran into the PR 1/2 marathoner's coming down the canyon about a mile or 2 into their race. Sasha was leading at the time and looks like he held on for 1st place. Also saw the great one - Terry Bean - who was loafing a little bit at the time and FRBer Jeff L right behind him.
On the way down I caught up to the back of the race pack around Bridal Veil and had fun passing a zillion people the rest of way. It was a nice distraction and helped make the last 5 miles of the 22 miler go by quickly.
Just kept the pace nice and easy the whole time in hopes that I'll have some life in the legs next week for Hobble Creek.
Nice & easy 8 mile recovery run. Ran the first 3 miles with Kim, nice to see her doing well and starting to get her legs back. Quite muggy and windy today. Legs feeling pretty good after the 22 mile canyon run Saturday. Hopefully by Saturday they'll be ready to race!
Ran 3 miles toward the top of river bottoms road with Kim then we did our own thing with her running 10 easy and me doing 2 x 2 miles @ around 1/2 marathon pace.
Felt OK but not great during the fast miles. Ran everything in the 6:45-7:00 pace range which was the goal. Probably still have some of Saturday's long run fatigue lingering. I don't have my actual splits handy at the moment, I'll add them later.
Later hadn't planned on going to the gym today but needed a break so did easy 20-min XT workout.
Seven miles this morning around the river bottoms. I was loving the cooler temps and legs were feeling happy to be running too. Later went to the gym for 30 min XT + core.
Had one of those disastrous races with a glorious blowup complete with cramping, walking, wailing and gnashing of teeth from about mile 9.5 to the end. Kim ran a lot smarter and did very well especially considering she just barely started running again last week after her injury and not running at for about 4 weeks.
My finish time actually would have been low 1:30's but I was so perturbed at the idea of running the actual race slower than my training run on the same course 2 weeks ago, I decided around mile 12 to turnaround and head back to find Kim and finish with her and just tack on an extra mile or so to my overall miles for the day.
So what I think the main problems were today: 1) Late start & heat (but this was expected so can't make excuses about this one - Hawk blamed the bus company - said he ordered 24 busses but only 14 showed up), 2) Cramping just after mile 9 (why? I haven't cramped forever!), and probably the main reason 3) Ran mile 1 too fast around 6:19 on the garmin but closer to 6:10 according to the mile 1 marker.
Plan was to run around 5-10 seconds faster per mile than my training run 2 weeks ago to finish in around 1:27-1:28. This meant miles 1-6 around 6:35, mile 7 6:45, mile 8 6:35 and rest of miles around 6:50.
Felt super good at the beginning and decided to ignore the watch and run by feel. I think I really blew it during 1st mile running to too fast.
Splits below until I sort of stopped paying attention around mile 11 or 12.
1 - 6:19 (feeling like Superman)
2 - 6:39 (feeling the need to repent for mile 1 being too fast)
3- 6:37 (next few miles feel pretty dang good)
4 - 6:35
5 - 6:33
6 - 6:38
7 - 6:56 (coming up the hill at the fork I'm starting to think I may be headed for trouble)
8 - 6:50 (starting to get indications of crash-and-burn pending along with cramping)
9 - 7:07 (can't hold sub-7, cramping begins and the end is nigh)
10 - 9:36 (full-blown cramping and jog/walk begins)
11 - 9:45
.............. Everything after this point is 9 min pace at best, walking pace at worst.
Oh well, you can't win em all. Looks like the field was maybe the fastest ever this year, I don't think I ever remember top 3 in 45-49 AD all being sub-1:20 (actually 3rd place may have been 1:21). Dang.
Nice and easy recovery run mostly down in the river bottoms. Quads were pretty hammered over the weekend so before the run I thought I might end up cutting it short. But ended up feeling better than I expected as long as the pace was gentle. I plan on running easy all week to recover well and focus on big doings this week with all the wedding prep for the big day on Saturday.
HAPPY BIRTHDAY KIMI!! WELCOME TO A NEW AGE DIVISION (we won't say which one).
Day off of work but not for relaxation, very busy with wedding preparation. Got up bright and early (4:10?) to get the long run out of the way for the week so we don't have to worry about it tomorrow which is wedding day.
Did another up/down Provo river trail run. I'm thinking if I do another one of these I can at least be nice enough to myself to do more down and less up, especially since SGM is kind of enough to give us all that nice downhill.
Easy 9.6 miles in the early morning. Felt pretty sluggish to start, not surprising considering all the wedding craziness and too much feastiness over the weekend. Got feeling better as the run progressed, just ignored the watch entirely and zoned out.
Today our wedding guests from Japan are heading back home. It's been a wild & crazy time the last couple of weeks but we have enjoyed immensely having our new daughter-in-law's family and friend with us. We will miss them but look forward to another visit to Japan at some time in the future. Dang I really love Japanese people.
Nice morning run, a bit breezy and starting to feel a hint of fall with temps starting to get a bit chillier. At the top of River Bottoms Rd just above the golf course decided to do a few MP miles. Felt pretty good, all MP miles (4.5) were in the 7:05-7:15 range, HR stayed mostly in the 165-175 range.
7:50/160
Had this Kid Remix song stuck in my head. Although I didn't run "from Utah to Virginia" I did have some "sweat on my face!".
