Matt's training

Ran 10 mile in 1:13:20 on the treadmill.  Started off running 7 miles at 7:30 pace then ran 11:30 minutes at 9 miles an hour then ran 3 minutes at 10 miles an hour.  Slowed the pace to 8 miles an hour for about 2 minutes then with a quarter of a mile to go I turned the treadmill back up to 10 miles an hour.

11 mile in 1:27:06 a 7:55 miles.  Most of the miles were in the 8 minute pace the last mile was in 6:50.  Ran the loop around Brigham.  Same course as last thursday Garmin worked and no one gave me papers telling me how to run safely on the road.

10.75 miles in 1:22:12 a 7:39 average. I started out the run thinking I might do a speed work but as I started to run my legs were sore and I decided that speed work would not be a good idea. So I decided to run the frontage road.  I has not snowed for a while so It might be clear however I got about 200 yards into the dirt road and it was just getting more muddy so I changed my plan again.  I decided to run to Mantua and back.  The normal course is a ten mile route but because the detour added .75 miles.  On the way up to Mantua I had a head wind.  I don't want to admit how slow I ran.  I am hoping running the hill will make me better.  I am not a great hill runner.  I turned around at the first Mantua exits under path and ran down the hill.  On the way down I ran at least one mile in 6:10 and all the other miles were at least 6:48 miles I love down hill running. 

10.0 miles in 1:15:12 a 7:31 mile.  Ran on the treadmill.  I normally go running after work.  When I got home the snow was coming down.  I whimped out running in the snow and ran.  Started out the run 4 mile at 8 minute pace, then 4 miles at 7:30 pace, then 1.75 at 6:40 pace then .25 miles at 6:00 minute pace.  

ran 18.25 miles in 2:23:04.  Same course as last week.  The course is a 2 laps around brigham city 9.1 miles the first lap was in 1:12:50.  After the first lap I got a drink and took a GUI and ran the lap the other direction.  The second lap was in 1:10:05 then turned into a mileage junky and ran 0.05 miles to make my run a 18.25 mile run and 60 mile week.  After running I went and played basketball.  I am a much better runner then basketball player.  Scored 5 points.  I was late to the game so when I got there so the game was already going so I went right in.  After playing a quarter and a half I sat out the first 5 minutes of the forth quarter.  When I went in my legs had tightened up I was having the hardest time running for the first few minutes.    Mile splits for the run

8:27, 8:12, 7:47, 7:52, 7:36, 7:38, 7:54, 8:01, 8:36, end of first lap 7:20, 7:47, 7:55, 7:59, 7:43, 8:16, 7:43, 7:49, 6:45, 1:46 for the last .25 a 6:49 average.

ran 12 miles on the dreadmill in 1:33:25 I averaged a 7:47 mile.  I ran 8.5 miles at 7.5 miles an hour then ran 2.5 at 8.0 miles an hour then 1 mile at 9.0 miles an hour to finish the run.  When I finished the treadmill died.  The treadmill showed all signs of being unplugged.  So I walked around the gym to cool down. 

13.7 miles in 1:48:32 a 7:56 mile average. At the start of the week I was talking to Jon about how to train this week. I have a race this Saturday, Striders 10 mile hill climb.  OK so I added the last part.  But it does have a 1000 feet of elevation gain in it.  I want to do well but it is not my target race.  Jon recommended that I do a half week taper with my miles front loaded.  He did warn me that my legs would be tired after the first two days and they are.  This will be interesting how the race goes saturday.   My coarse was two laps around the snow man shuffle coarse and then a 7.5 mile loop around brigham city.  Plenty of hills.  My garmin started doing some funny things from mile 11 to 13.  I look down at my watch and it reads 11.29 miles and I am running a 10 minute mile.  I never run a 10 minute mile and this is a down hill section.  After a few blocks I look down at the watch and it reads 11.25 miles.  My watch is messed up.  It seems like my Gramin does this once in a while.  I get to where I have about .7 miles to go and it beeps for the 12 miles that took 15:50 minutes.   I have run these two courses enough to know how far they are so 13.7 I don't care what the garmin said.  

8 miles on the treadmill in 64 minutes.  Didn't push it today.  They must of fixed the treadmill or it just started working again, but I think they got back at me.  The had all  the TV's turned off.  64 minutes looking at a wall sucks.  Used my last punch pass yeasturday I don't think I am going to buy another on.  Glad Day light savings time is coming, it will be light for longer at night so I can go running on the roads after my wife gets home from marshal arts.

5.5 miles in 44:14 a 8:00 average.  Ran to the race track and back didn't run very hard at any part of the run. 

Striders 10 miler the race I have been dreading this series.  The first 6 miles of the 10 start on the 10K course I ran 3 weeks ago.  Then you run another 4 miles.  In the last 4 miles you gain 4 hundred feet of elevation and lose 400 feet.  You gain most of the elevation in mile 7.  If you look at my splits that is why I ran a 8:47 mile and I don't remember if I was passed by any runners. 

The race starts out pretty low key I just wanted to get off the line and get going.  First felt pretty relaxed.  During the last part of the first mile you start going down hill so I make sure I lean forward and let the hill take me.  The Second mile feels OK.  They have 4 aid stations.  The first two are in the same position as in the 10K.  During the 10K and went through the aid stations.  This race I made sure I took gatorade.    As I make the turn at 4.5 I look back and see a group of runner right behind me.  At mile 6 I take a GUI and get a drink and wash it down with water.  Going up the hill the group catches me and passes me, but I latch on and don't let them gap me.  The Group stayes together all the way to mile 7 were I was hoping to take advantage of the down hill and pass them.  I start going pretty good at the top of the hill and start to try and catch them however I think they had the same strategy because I didn't gain on them and they didn't put any distance on me.  During the last mile and a half I was able to catch two of the runners,  I was not able to get the others.  When I finished I looked back up the course and learned our group had put a minute to minute and a half lead on the next runner.    If I graded this race I would give it a B+ to A-.  I think the advice of putting most of my miles on Monday and Tuesday worked pretty well.  Coming into the race I was in 3 place in my age group trailing by a minute now I am in first with a 2 minute lead.

Splits

6:46 ,   6:01,   6:47,   7:10,  7:50,   7:53,    8:47,   6:00,   6:32,   6:50

10K splits from 3 weeks ago

6:27,     6:00,   6:44,   7:06,  8:06,   8:00, 

Mile marker total time diffences

+0.09,   +0:11,  +0:23, +0:28,  +0:13, +0:05

I think this is pretty incredable

10.9 miles in 1:30:30 an 8:16 average.  Ran a loop around Brigham City.  This is a recovery run.  I started out running 7:50 mile running pretty easy by the time I got home it was hard to even keep a 8:30 mile.  Of course I don't know if I even cared.  I just didn't feel like running hard today. 

I think there need to be another spot to enter miles.  Ran as fast as I could but snails were passing you.  12.3 miles in 1:41:45 a 8:16 average.  My legs felt heavy and I could not get my leg to run faster then 8 minute miles during any part of the run.  After I get to the 9 mile  I start looking down at my watch and it started to say I was doing a 20 minute mile.  I know I was running slow but I didn't think I was running that slow.  The Garmin said that 9 blocks were .3 miles then it starts going backwards.  The Garmin end the run said I went 10.2 miles.  Mapmyrun said 12.3 I think I will believe Map my run. 

I have felt better after running a marathon then after this run.  The last 2 miles felt like 4.  At about 9 miles I had hit the wall.  I have been debating on running 65 miles this week and possible mix a big workout either wensday or thursday I don't know if my legs can handle it.

12.8 mile in 1:43:06 a 8:03 average.  Wed night when I ran this route the garmin Said 12.2 when I ran it thursday it said 12.8 which seams closer to the actual.  Map my run said the run was 12.98 but some of the roads I went on was not on the map so I had to guess.  Got done running at 10:15 it will be and early morning tomorrow

12.8 miles in 1:41:12 mile a 7:52 mile.  Tried to keep every mile under an 8 minute mile I was able except 2 mile.  One mile had lots of hill in it the other was the last mile my legs the tired and spent hit a wall.  Ran almost 2 minutes faster then yesturday same course.

16.7 mile in 2:10:24 a 7:47 average.  The route was a two lap course ran the first lap in 1:06:14 a 7:52 average.  Took a GUI and got a drink turned around and ran the same course backward in 1:04:10 a 7:42 average.  Didn't start my run until later in the morning then normal  was up pretty late last night.  Went to the Fiddler on the Roof is West Valley with my wife for My Anniversary.  My Anniversary is on March 24th so we went out a little early.  

 Splits

8:23, 8:06, 7:28, 7:35, 7:43, 7:52, 7:50, 8:06, 7:41, 7:44, 7:53, 7:52, 7:10, and 5:23 a 7:08 average

10.7 miles in 1:23:33 a 7:48 average. Ran one loop around the snowman shuffle course and then ran a 7.5 mile loop around brigham city. Ran late at night, I thought I was done running in snow but 7 miles into my run it starts to snow. The wind is blowing in my face I can't see because snow flakes are landing in my eyes. It doesn't snow for long but it does remind me it still can. Just Think in 4 months we will be wishing it can even come close to snowing. It will be 90 to 100 degrees and I will be complaining about the heat.

My first Speed workout of the year.  10.74 miles in 1:26:17 a 8:02 average. The workout was Yassor 800's without the track.  I started my warmup but when I go to the track I say the highschool track team was still using it so I jogged down to a pretty flat strait dirt road.  I get down to the dirt road and stretch.  Splits follow

.51 3:03 into wind, .25 jog 2:36

.51 2:57 wind at back,  .26 jog 2:42

.51 3:04 into wind, .26 jog 2:48

.52 2:58 wind at back, .26 3:03

.51 3:07 into wind, .25 2:57

.50 2:53 wind at back, .25 3:02

.51 3:09 into wind, .25 2:53

.51 2:51 wind at back, .25 2:57

.51 3:26 into wind that had picked up, .25 2:57

.51 2:55 wind at back

1.5 cool down jog home in 15:23 a 10:20 average my legs were tired when I finished

12.8 mile in 1:40:19 a 7:48 average.  Gave a pretty good effort but legs were still feeling yeasturdays workout.  Ran the loop around Brigham City.

ran 10.15 miles in 1:28 a 8:42 average. My legs just didn't have any get up and go today. I guess my last two workout have gotten to me. Ran the river course.

First time this year running 6 days a week.  Ran Thursday after work then Friday morning.  Ran 6.2 miles in 52:46 a 8:30 average.  Legs are tired.   Maybe a day of fishing will help.  Going fishing with my father and brother instead of going to work today.

12.8 miles in 1:45:13 a 8:11 average.  Ran pretty good for the first 7.5 miles then I was going down hill when a head wind started and it stopped me in my tracks.  Plus I was running close to a sand and gravel yard.  I was getting sandblasted I was have trouble running a 10 minute mile running down a hill. 

10.8 miles around town.  My 10 year old road his bike with me today.