Kerry's Running Blog

Week starting May 20, 2007

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Location:

Cedar Hills,UT,USA

Member Since:

Apr 08, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5K: 21:39 (2006) Half marathon: 1:33:45 (2006) Marathon 3:31:49 (2006)

Short-Term Running Goals:

Lose some weight and get back into racing shape. Run more races this year.

 Next race: St. George Marathon

Long-Term Running Goals:

Stay healthy and in good enough shape that I can more or less keep up with my youngest daughter.

Personal:

My wife Laureen got me into running. She went into the St. George Marathon Ten Year Club last year and I should go in this year. I have two daughters (15 and 21).

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Cumulus12 Lifetime Miles: 10.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.367.486.200.0041.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Felt just a little stiff going down the stairs this morning before heading out. Stood out on the front porch to see what the weather was like before getting changed. It was overcast and fairly warm with little or no wind. By the time I got dressed and started running, the wind picked up out of the north. I only really noticed heading towards the high school on 40th. The soreness and stiffness I was feeling earlier was gone after the first mile. Making sure I'm ready for the relay is the main focus of my thoughts and training right now (more tempo mileage and more weekly mileage). A lot more people out this morning. Saw Kim Roberts just before crossing Cedar Hills Drive.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Cool this morning with clear skies following yesterday's rain. Temperature in the low 40's. Regular Highland Glen loop. Slight lingering muscle fatigue (a good sign). Planning a tempo run for tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.240.003.000.005.24

Temp run on Highland Glen loop. Skies were clear overhead with some clouds (mostly high) in the south. Temperature in the high 30's. Steady wind out of the northwest starting out. Didn't really notice it after the first mile. Didn't really have any aches or pains to speak of, although my legs were a bit tired. Average pace was 8:15, 7:48 (HR 166 bpm) during the three mile tempo section.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.021.300.700.007.02

Ran the Kohler's loop this morning with a run up the hill on Highland Drive before starting on the creek trail. Fairly cool this morning with temps in the high 30's. Ran fairly relaxed, but picked up the pace when I was feeling good. Average pace was 8:29. May try to get another seven in before Saturday's long run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Took it easy this morning as the top of my left knee was a little sore and I didn't sleep very well last night (probably due mostly to seasonal allergies). Temperatures were pleasantly cool under clear skies. Wore the knee brace and will have to see how it feels today before deciding what to do about tomorrow's long run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.863.702.500.0013.06

By coincidence, Greg and I met at the corner of Deep Creek and Sunset Drive at 6:41 just as if we'd had it planned (actually when we plan to run together we never get our schedules that matched up). We talked about the relay and other things for a few minutes and then jogged down to the funeral home to warm up. He headed north (as he had to get back in an hour or so) and I headed south towards the temple for a ten miler. My splits

 1  8:41  flat - warmup
 2  7:26  downhill
 3  7:16  downhill
 4  7:45  flat
 5  8:08  flat to uphill
 6  8:12  uphill
 7  8:16  uphill
 8  8:24  uphill
 9  8:01  downhill
 10  8:05  flat

Average pace was 8:02 for 10.23 miles. I've been thinking about what kind of pace to put into the spreadsheet for the WBR and I'm still a bit undecided (it probably doesn't help that I've haven't run any races this year as I've been trying to recover from injuries). In some ways I'm disappointed that it's taking a while to get any speed back, but then I look back at last year and see that an 8:02 pace on that loop was what I was doing in late summer when I was in top shape. I think I'll probably go with a 7:45 as that might be the best predictor.

Ran 2.8 miles with Laureen and Amelia after I got back. Amelia showed a lot of improvement from last week so we ended up going a little farther.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.367.486.200.0041.04
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