:-)

May 07, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,

Member Since:

Mar 31, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k:

CJC 21:47

10k:

Payson Onion Days
9/08	47:13
9/09	47:09

(aided Spectrum 43:18)

Half Marathon:

Hobble Creek
8/08	1:41:50
8/09	1:39:01

Painters 1-17-09 - 1:39:49

Marathon:

1: 2005 Toronto 3:55
2: 2006 Marine Corp. 4:40 (ouch)
3: 2007 St George 3:46
4: 2009 St George 3:43

Short-Term Running Goals:

Stay healthy!

Would like to BQ - need to shave 23 minutes off PR.

Long-Term Running Goals:

Keep running.

When I started running my wish that turned into a goal was to qualify for Boston. Just so I could say "I qualified for Boston."

AFTER BQ, I think I will do some Tri events. For sure some Half Ironman events, and see where that takes me.

Personal:

Married to Kelly (with a 'Y')

:-)

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Cumulus 11 (Aug 10) Lifetime Miles:						155.95

Thu, Jul 23, 2009

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

Plan was run 6 miles at 8:12 pace. I have got to find a way to allow my mind to slow up. I have my cruise speed and I find it very difficult to go slower than that. I can, when I run with someone else that will slow me up. I was closer to "slow" today than I was yesterday (a speed work day).

Splits : 7:54, 7:53, 8:01, 7:52, 8:26, 7:15

Time: 47:43

Avg Pace: 7:54 min/mi

Have a GREAT day!

Smile! :-)

Asics Cumulus 10 (Apr09) Miles: 6.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From Maurine/Tarzan on Thu, Jul 23, 2009 at 11:55:59 from 63.255.172.2

Keep up the good work, Jon. Love your little message!

From RivertonPaul on Thu, Jul 23, 2009 at 12:14:25 from 67.42.27.114

Nice job. Slow is easy for me.

From Snoqualmie Ridge Runner on Thu, Jul 23, 2009 at 13:24:50 from 71.37.22.32

You are a MEAN Machine! You are gearing for Top of Utah right?

From Jon A on Thu, Jul 23, 2009 at 13:44:26 from 67.214.249.195

Maurine - Thanks, always hoping people have reasons to smile!

Paul - Your slow is my speed work, I just need to find that "easy" pace that lets me get miles in, but still "rest". I really don't know what I'm doing. :-)

Jeff - Nope, SGM is my race this year. Jun is though, I think. ??

From Snoqualmie Ridge Runner on Thu, Jul 23, 2009 at 13:47:31 from 71.37.22.32

Jonny baby! What is your goal pace for the marathon? Just add about a minute to it to get your "easy" pace.

Pretty sure you told me but I spaced it off. You're shooting for a 3:15 marathon right?

From Jon A on Thu, Jul 23, 2009 at 13:56:01 from 67.214.249.195

Jeff, yeah. I would like 3:15. I get very discouraged sometimes. So, I would need to average 7:27 pace to get 3:15. So my "easy" pace is ok as slow as 8:27? That is soooo difficult for me, I have a hard time mentally, I THINK that 8:27 will become my pace when I run the marathon.

From Snoqualmie Ridge Runner on Thu, Jul 23, 2009 at 15:50:11 from 71.37.22.32

Just run those easy runs at 8:20-8:30 and have faith that that's just how it is.

I just plugged in 3:14 time for a marathon and it says on a 16 week program(runnersworld.com), your pace for easy in the 1st 4 weeks should be 8:24. Next 4 is 8:19, next 4 is 8:14. The following 3 weeks at 8:09 and then the final week(taper) back to 8:24.

From Jon A on Thu, Jul 23, 2009 at 15:58:03 from 67.214.249.195

That faith part is a tricky one for me. I have to run 26.2 miles at ave of 7:27. My brain tells me I better be dang used to that pace. So, my long run last week was a little slow. (8:27 AP)

I am trying. Thanks for keeping my eye on the work! I'm becoming more and more of a believer of the group effort. Either people egging on others in a blog/email.... or out on the training runs. I am going to try real hard on race day to find a couple poeple with the same goal and tag with them for as long as possible.

From Jon A on Thu, Jul 23, 2009 at 15:58:37 from 67.214.249.195

Jeff, get yourself ready and come pace me in SGM.

From Smooth on Thu, Jul 23, 2009 at 16:34:04 from 71.36.65.165

Just checking up on ya. You did it right for recovery run. GOOD JOB!!!! No worries about hitting a certain slow pace for recovery. Let your body dictates. If you keep it easy, you should finish the run with plenty left in the tank so you can hit it hard for the next workout. Does it make sense?

Sno/Jeff gave an excellent guideline for the long run paces. Seriously, no need to worry about hitting the long run at marathon pace. The goal of long run is not to make sure you can run the entire distance at marathon race pace. The purpose of long run is to build endurance, train the body to spare glycogen and such. Trust me, if you train properly you WILL be able to run 26.2 at marathon pace. With that said, you should however run some of those miles at marathon pace, e.g. 15 miles with 12 mi @ marathon race pace or 17 miles with 14 mi @ mp. Another confidence booster is to race some 1/2 marathons. Another pointer, run some downhill miles in your long runs to train the quads for the fast downhill at SGM. Practice fueling and hydrating on your long runs so no surprises on race day. Break your long run up in segments, find routes that similate the SGM course, etc. anything to make the long run meaningful. Have a great Pioneer Day weekend.

From Teena on Thu, Jul 23, 2009 at 16:41:41 from 67.177.20.13

Nice DB!!!

That's not a bad idea though ... maybe do more of your runs with friends who are slower. Seriously.

I completely understand what you mean about the whole mental aspect. It's counter-intuitive to think that you can train slower and still run faster come race day. I know ... I know ...

Anyway ... great job today! :)

From Kelli on Thu, Jul 23, 2009 at 18:01:27 from 71.219.89.21

It really does take practice to run slower than you are used to, but you will get it and your body will thank you for it!

From Jon A on Thu, Jul 23, 2009 at 19:21:31 from 67.214.249.195

Thanks Smooth, Teena, and Kelli. I will try to go easy more often. Need to keep my coaches happy! :-)

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