Cursed Realm of the Faceless Ghost

SLTC Winter Training Series 10K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFaceless Ghost's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

Provo,UT,

Member Since:

Apr 07, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K - 17:11 (Cougar Run)

10K - 34:35 (Deseret News)

15K - 57:33 (Utah Running Club)

1/2 - 1:22:26 (Mountain View Trail)

50K - 4:22:31 (Sapper Joe)

Short-Term Running Goals:

Sub-2:45 at Saint George Marathon

Win the Antelope Island half marathon

Long-Term Running Goals:

I'd like to run the Angeles Crest 100 at some point. And I'd still like to go sub-4 at a trail 50k. Other than that, I'm open to suggestions.

https://www.strava.com/athletes/4808912

Personal:

<iframe height='160' width='300' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/athletes/4808912/activity-summary/184689bbf831149f2053e60709730c07651232d3'></iframe>

<iframe height='454' width='300' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/athletes/4808912/latest-rides/184689bbf831149f2053e60709730c07651232d3'></iframe>

I was a competitive cyclist for years. In 2009, after racing in the Tour of Utah, I decided I had plateaued as a cyclist--I could continue to improve, but I wouldn't break through to a new level. So, I started looking for a new challenge.


I thought that challenge would be mountain biking, but I'm a terrible bike handler. I married Catherine in January 2010 and a couple of weeks later I entered the SLTC Winter Training Series with her. A couple of weeks after that I decided I'd like to run ultras, so I signed up for a couple of 50Ks to get started.

Those first races came and went, with varying results. I was looking forward to running more and possibly pushing into the longer distances, but I injured my knee in June 2010 and I've never been consistently healthy since.

I started law school in August 2010, which meant less time for training. In June 2011, Baby Elliott was born, which meant even less time for training. But she's worth it. 

Baby Nora joined us in October 2013, with the same effect on training as Elliott (who, incidentally, is no longer a baby). 

I (finally) finished school in April 2014 and now I'm an evil corporate lawyer in Salt Lake. I have no illusions that I'll ever get back into the shape that I once was, but I'm perfectly at peace with that. I still have many goals to accomplish and many years in which to do it. 

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
158.68
Nike Lunarlite Racer Miles: 8.14
Weight: 165.16
Total Distance
10.50

Let's get this out of the way right up front: I like running on the treadmill. I don't know if this is frowned upon in the running community the way liking to ride rollers is frowned upon in the cycling community, but training indoors appeals to me, especially when the weather gives me a reason to stay inside. Training inside may not provide the sensory stimulation, etc. that training outside does, but it does allow for very precise workouts. And in my experience, those workouts can make you very strong and very fast. And that's very satisfying.

Needless to say, I was back on the treadmill this morning. I upped my mileage a bit and threw in some tempo work so that I can (hopefully) run faster in the 10K than I did in the 5K.

  • 20 minutes at an 8:00 pace
  • 15 minutes at a 6:00 pace
  • 5 minutes at a 9:00 pace
  • 6 minutes at a 6:11 pace and 9 minutes at a 6:30 pace (this was supposed to be 15 minutes at 6:11, but I quickly felt like I couldn't hold the pace and needed to slow down. I probably should have stuck it out)
  • 20 minutes at an 8:00 pace
After a brief cool-down, I wound up with 10.5 miles in just over 75 minutes. Then I went home and ate a big bowl of Grape Nuts (after the run--that's the trick).

With any luck, I'll have new shoes tomorrow, but to give my legs a rest from the pounding I'll be skiing instead of running. I'll probably be at Mountain Dell, but TUNA is grooming the East Canyon road tonight, so I may take advantage of the opportunity to ski up Big Mountain on a freshly groomed trail. 

Weight: 166.20
Add Comment
Total Distance
0.00

I was happy to be back at the Evil Weight for this morning's weigh in, but that was where the good news ended. I was too cold and too tired to ski Big Mountain this morning, so I headed to Mountain Dell. I planned to ski two laps on Main+Mitten and one lap on the Big Loop; unfortunately, I wasn't feeling strong enough for that, either. It's too bad, because conditions were great. I ended up skiing one lap on Main+Mitten and another on the Lower Loop, about 5 miles total. I'm not sure why I felt so weak today, but I suspect that it's a combination of not having eaten enough after yesterday's run and not having gotten enough sleep over the past few days.  

Weight: 166.60
Add Comment
Total Distance
9.41

After yesterday's shortened workout, I kept feeling worse and I was pretty out of it by the end of the day. I was worried that I had gotten sick, but so far there have been no symptoms other than fatigue and a bit of a headache. I still think it's because I haven't been sleeping well.

Speaking of which, I had another restless night, but I still got up early to put in my miles down at the rec center. I ran for 75 minutes at a mellow pace, and I felt pretty good the whole time. It seems like my legs are finally adjusting to the pounding. I hope they're ready to do some work tomorrow. 

Weight: 164.80
Add Comment
Total Distance
8.33

I recently read that setting the incline on the treadmill to one degree can mimic running on the road and take some strain off certain parts of the body, so I increased the incline for my run this morning. I couldn't feel any initial difference, but I seemed to fatigue more quickly during my intervals and, consequently, had to dial back my effort for the day. I'm not sure if the fatigue was because of the incline or because I did a long (for me) run yesterday and one day wasn't enough recovery. Either, way, I'll be taking it very easy tomorrow morning.

Today's run: 10 minutes at an 8:30 pace followed by 15 minutes at a 6:15 pace, followed by 5 minutes of recovery at just under a 9:00 pace. I only made it through 5 minutes of my planned second interval (same pace) before dialing it back to 7:00 for 5 minutes and then finishing the workout alternating between a 7:50 and an 8:30 pace. In the end, 8.33 miles in 62 minutes.

Weight: 164.80
Add Comment
Total Distance
5.00

I ran five easy miles at an 8:30 pace this morning. It felt a little harder than I think it should have, probably because of all the birthday cake I ate last night (birthday cake . . . mmm). I ran 2.5 miles before stopping to take off my shoes. I figured that I should at least try running barefoot before the craze cools down (assuming it does, I suppose). My plan was to run the last 2.5 with no shoes, but after a mile my feet felt like they were blistering, so I put my shoes back on to finish the run. Maybe I should have gone completely barefoot instead of wearing my socks. 

Weight: 165.60
Add Comment
Total Distance
15.11

Cowed by the weather forecasts online, I abandoned my plans for a long day of skate skiing and instead opted for a long run indoors. And by long I mean 15 miles in 2 hours, which probably doesn't count as long for most runners. But keep in mind that that's longer and farther than I've ever run in my life. At least, in a single day. Hooray for me.

Naturally, the weather turned out to be much better than predicted, so I feel somewhat foolish for having spent so much time running indoors. Still, I'm happy with the effort. I started at an 8:30 pace and increased the pace by 7-8 seconds per mile every 10 minutes. After 90 minutes I was running at a 7:15 pace, which I decided to hold for only 5 minutes before gradually winding the pace down to end the run.

In the end, my average pace was about 8:00 per mile. But I wonder, did I get a better workout by starting slow and increasing the pace, or would I have been better off running at a steady 8:00 pace for two hours?

Weight: 166.60
Add Comment
Total Distance
0.00

Today is a rest day, which is convenient, because I could use a rest, although my legs aren't nearly as sore as I expected them to be after yesterday's run.

Weight: 166.60
Add Comment
Total Distance
7.52

I was fasting yesterday, so a tempo run was obviously not in the cards this morning. Instead I ran easy for an hour on the treadmill (of course, though I really should take my running outdoors).

I haven't yet decided what my training will look like this week, but whatever I do has to ensure that I finish Saturday's 10K in less than 40 minutes. I think I'll do some tempo tomorrow, then take it easy on Wednesday and really easy (if not off) on Thursday. On Friday, I'll do some short intervals at my target 10K pace, which I hope will leave my legs ready to race the next day. 

Weight: 164.00
Add Comment
Total Distance
8.18

Because I felt better this morning after eating a lot yesterday and sleeping reasonably well last night, I did the tempo workout that I would have liked to have done yesterday.

  • 15 minutes at an 8:13 pace
  • 30 minutes at a 6:35 pace
  • 5 minutes at an 8:00 pace
  • 10 minutes at an 8:27 pace
Tempo/threshold running miserable and I spend the entire time wondering if I can finish the interval, but when I do I realize that I could probably keep going much longer. I think the benefit to training this way is as much mental as it is physical. If you can hold the pace in training, with no external motivation, it will be much easier to do so when you're racing against others. (Excuse me--"racing." Perhaps some day I'll be able to lose the scare quotes.)

Weight: 165.40
Add Comment
Total Distance
2.00

My ankles/lower legs have been feeling sore since Monday. It's strange, because I can walk and run without problem, but I feel some tenderness when I'm standing or sitting around. I set out to do five easy (9:00 pace) miles on the treadmill this morning, but I could tell that my legs were not going to feel any better if I kept running, so I cut my workout off at 20 minutes and lifted weights instead. Tomorrow I think I'll go skiing at Mountain Dell, and depending on how I'm feeling I'll go for a short run on Friday. With a little rest, I hope to be good to go on Saturday.

Weight: 165.20
Add Comment
Total Distance
0.00

The weather foiled my plans to ski this morning, but I wanted to spend at least one more day away from running (my ankle feels much better, but I don't want to push my luck). Instead of sitting around, I decided to spend 45 minutes on the elliptical trainer (and yes, it was as fun as it sounds). The computer says I went 6.2 miles. I'm not sure how it comes up with that number, and I know the machine is not the same as running, but I'm going to go ahead and credit myself with 5 easy miles today. It's my blog, and I'll do what I want.

Edit: My wife says that because the elliptical machine is not running, I shouldn't count any miles for today. Fair enough. 

Weight: 165.20
Add Comment
Total Distance
4.40

My calves are so sore from the elliptical machine yesterday. I guess I should have seen that coming. There's nothing I can do about it now, though, and my ankle is feeling much better, so I decided to run again this morning. I did 35 minutes at a very relaxed pace, with a couple of 5-minute intervals at my (theoretical and hopeful) 10K pace to loosen the legs up for tomorrow. I have no idea what to expect tomorrow, but I won't be eating Grape Nuts 3 hours before the start. 

Weight: 164.80
Add Comment
Race: SLTC Winter Training Series 10K (6.2 Miles) 00:37:55, Place overall: 9, Place in age division: 2
Total Distance
6.20

Me and the Cap'n made it happen. Or did we make it happ'n?

Anyways, I learned from the 5K Grape Nuts fiasco, and when I woke up for a 6:30 breakfast this morning I feasted instead on delicious and nutritious Cap'n Crunch (with Crunch Berries, because you can never eat too many fruits and vegetables).

My original goal for the race was to keep it under 40 minutes. Based on my 5K time, the race calculator predicted a 39:20 finish for me, so I decided to shoot for a time under 39 minutes. Obviously, my actual time of 37:55 was much better than expected. Go me. Woo.

There's still room for improvement, though. If I had shown up early enough to warm up, and had the discipline to do so (jogging from registration to the start doesn't count), I probably could have run a little faster. Also, although I didn't go out as hot as I did at the 5K, I didn't hold back as much as I should have on the way out and I spent the return trip paying for it. Still, I only added one or two seconds per mile to my 5K pace from two weeks ago, and to me that seems like solid improvement. I'm looking forward to the 15K.

Weight: 165.20
Add Comment
Total Distance
0.00

Today was a rest day, and I had plenty of non-running activity to keep me busy.

Weight: 166.40
Add Comment
Total Distance
17.51

This was my first non-race run outdoors this year. The weather reports last week predicted nice weather for today, so I decided to take advantage of the holiday to get off the treadmill and onto the road. Unfortunately, today was gray and drizzly, but not bad enough to keep me indoors. I looped up through the Avenues, down past Memory Grove, around the state capitol and down to Beck Street before looping through Rose Park and returning (mostly) the way I came.

This was the longest I've ever run in my life, and my legs held up pretty well, although I ran into trouble in the last mile and a half. It wasn't the fatigue (although I was tired) as much as it was the strain of running downhill, which I haven't really done before. Living in the Avenues, I imagine I'll get used to it, but today it was agony.

I also had some trouble eating and drinking along the way. Meaning that other than a handful of Jelly Bellies after one hour and a can of Coke after 90 minutes, I didn't eat or drink anything. In the summer, I can use the drinking fountains along the route, but for now I'm going to need to figure out a way to carry my water if I want to finish strong.

All in all, it was a good run. I'm still new to this, but I seem to be progressing nicely, and I think my cycling fitness should be mostly transferable. It had better be, If I'm going to survive my plans for the next two months . . .

Weight: 165.40
Add Comment
Total Distance
4.25

Yesterday's run left me more sore than I expected. Part of that may have been that I was running faster than expected (miles between 7:11 and 8:19, with a 7:42 average), but I think the main problem was the descent of 11th Avenue. To give my muscles a chance to recover and come back stronger, I ran a very easy 4.25 miles on the treadmill. I'll probably do some steady miles tomorrow, and if the weather allows it, I may check out the Bonneville Shoreline Trail on Thursday.

Weight: 166.00
Add Comment
Total Distance
8.14

My legs are still a little stiff from Monday's run, so I decided to do an easy hour on the treadmill this morning to loosen them up. That, plus a 5-minute cool down, seemed to help. I was thinking of doing a trail run or some tempo tomorrow, but I may keep the pace mellow for the next couple of days. Right now, I think I'd rather go easy and be ready for another long run on Saturday than trash my legs with some speedwork now.

Nike Lunarlite Racer Miles: 8.14
Weight: 165.80
Add Comment
Total Distance
5.58

Today's run was a short one. I started at the mouth of City Creek Canyon and ran one mile up the Bonneville Shoreline Trail on the canyon's west side before climbing a half mile up the switchbacks to where the trail comes out above some really big houses. Then, I turned around and ran back before finishing with a short run down Bonneville and around the capitol.

The difference between running on the trail and running on the road feels a lot like the difference between cycling on the trail and on the road. Basically, you get to work much harder to go much slower. The uneven surfaces, the steep climbs, and, today, the mud (which I think added a pound or two to each shoe) all work against you. But it's a lot of fun. By this summer, I expect I'll spend more time running off road than on.

Weight: 166.40
Add Comment
Total Distance
0.00

I took today off, hoping there's another long run in my legs tomorrow.

Weight: 166.60
Add Comment
Total Distance
17.00

I set out this morning with the goal of running farther and more slowly than I did on Monday, and failed at both.

Today's route was supposed to be essentially the same as Monday's until I got to Beck Street, where I would increase the length of my Rose Park loop, adding a couple of miles to to the route's overall length. I also planned to run at a more leisurely pace than Monday's 7:42 per mile, because the point of these long runs is to build endurance, not speed. But I ran into the same problem that I did earlier this week; specifically, when I'm on flat or slightly descending roads I have a hard time keeping the pace under a 7:30 mile, even though I should be going slower.

Anyways, I felt good today and I should have been able to finish with around 20 miles, but as I came back up to the capitol I experienced what I can best describe as gastrointestinal distress. Yikes. Instead of pushing my luck (and risking a pair of soiled shorts), I ran straight home down B Street instead of looping east on 11th Avenue to Virginia. Even with my GI adventures, I ended up with 17 miles in 2:10.

Weight: 164.20
Add Comment
Total Distance
0.00

Today was a rest day, and the first day of a rest week. I'll keep the intensity the same as I have for the past few weeks, but I'll cut the volume about in half, and I should be ready to rock for the 15K on Saturday.

Weight: 163.00
Add Comment
Total Distance
4.00

This is a rest week, so I don't plan to run more than 5 miles daily until the weekend. Catherine and I went to the rec center this morning where I ran an easy 4 miles on the treadmill. My legs are a little sore from last week but otherwise fine.

Weight: 162.50
Add Comment
Total Distance
4.45

I joined the volleyball team when I was a junior in high school. Our coach, Coach Nelson, was a former football strength-training coach, and he pushed us accordingly. Most of our workouts took place on the court, in the weight room, or on the track, but twice a week Coach Nelson would make us run The Hill.

Obviously, The Hill was a hill, and a beast of a hill at that. It wasn't that long, but it was steep (very steep), loose, and gravelly (most of us wore soccer cleats). There were 5 or 6 different turnaround points along The Hill. If we were running to the first point, our intervals would start every minute. Intervals to the top started every six minutes. The ultimate goal was to run The Hill to the top 6 times in one hour. Urvish and Cameron, who both ran cross country in the off season, did it my junior year, and Cameron did it again my senior year (Urvish had already graduated), but I don't think anyone else had accomplished the feat for as long as the volleyball team had been running The Hill. I don't think I ever managed more than 5 or 6 repeats.

The funny thing about The Hill was that it didn't seem like it should be so hard. And for one or two repeats, everything felt fine. But by the time you reached the top for the third time, you'd be "running" slower than you could walk (or walking slower than you could crawl), while your legs and lungs burned more than they would if you were sprinting.

I only mention this because I climbed the Bonneville Shoreline Trail up the West Side of City Creek Canyon this morning. As I approached the ridge above Ensign Peak, I took my second walk break and thought, "Wow, I've never really done anything like this." Then I remembered I had.

Running on the trail is nothing like running on the road. It's frustrating to be so slow in the hills, but I'm not discouraged. I ran faster and farther on the trail this week than I did last week, and I'll be even faster next week. Hills make you strong.

Unless you sprain your ankle on the descent.

Weight: 163.60
Add Comment
Total Distance
3.10

This morning I ran an easy 5K on the treadmill and then lifted weights. I think my miles outdoors are starting to ruin the treadmill for me.

Weight: 163.40
Add Comment
Total Distance
4.90

I ran three 5-minute intervals on the treadmill this morning, running at an 8:13 pace between. My idea was that I would alternate between hill intervals and 10K-pace intervals. After this morning's run, however, I think I may need to rethink my hill intervals in terms of pace, duration or both.

I ran my first interval at the same 8:13 pace I had been running but on a 10 percent incline. I finished the interval, but I was worried I might throw up. After 5 minutes of recovery, I ran a 5-minute interval at 10K pace with no real problems. After another 5 minutes of recovery, I started another interval on a 10 percent incline. Because the first hill repeat took so much out of me, I slowed the pace to 8:30. It wasn't nearly enough, and I abandoned the interval at 3 minutes.

I had hoped to run on steeper inclines to get the same effect as running faster on flat ground while improving my ability to run faster up hills. In theory, the idea is sound, but in practice I need to tweak the intervals a bit. The 5 minutes at 10 percent were much harder than 5 at 10K. The incline and speed I used today would be great for shorter intervals, but for 5 minute intervals I need to decrease the incline or my speed or both.

I wonder how slow I'd need to run to do 30-minute "tempo" runs at 10 percent.

Weight: 163.70
Add Comment
Total Distance
3.10

I ran an easy 5K on the treadmill this morning and then lifted weights for a bit.

Weight: 164.20
Add Comment
Race: SLTC Winter Training Series 15K (9.3 Miles) 00:57:52, Place overall: 13, Place in age division: 3
Total Distance
10.00

This race was the first at which I wore my Garmin (or any timepiece, for that matter), so it was the first time I could go back and see how my pace held up over the course of the race. Splits were as follows:

  • Mile 1: 5:55
  • Mile 2: 6:02
  • Mile 3: 6:11
  • Mile 4: 6:14
  • Mile 5: 6:13
  • Mile 6: 6:11
  • Mile 7: 6:14
  • Mile 8: 6:22
  • Mile 9: 6:27
I was on pace for a 6:17 mile for the final 0.3 miles, although there's no way I would have been able to hold that for an entire mile by that point.

Looking at my splits, it seems like I was actually quite consistent. But unfortunately, I went out too hard at the start, which clearly cost me at the end, when I faced the wall and didn't exactly break through it. Lame.

Anyways, so ends the Winter Training Series.

Weight: 166.00
Add Comment
Total Distance
0.00

Rest day at the end of a rest week. Back at it tomorrow.

Weight: 166.20
Add Comment
Total Distance
158.68
Nike Lunarlite Racer Miles: 8.14
Weight: 165.16
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):