:-)

Oh, you were so close 7:17. May be if Kelly was your treadmill mate (assuming you ran on the tm)? Hey, still a very nice workout and awesome paces.

Smooth, I was on the indoor track, and I don't know if Kelly being there would have even helped, I like running with her, or stopping where she is. Oh well, running miles at 7:00 is my new short term goal. 1 mile at 7:00 pace, then I will bump it to 2 miles at 7:00 pace. (consecutive miles.) I'll get there. I have the speed, just need to work up the endurance. :-)

Jon, I don't doubt for a second that you have the speed. Looks like you're reaching your goal one mile at a time. Today's run was an AWESOME tempo run!!! Keep up the good work!

Great run! Way to stay on target-despite the weather!!

Nice new photo!

Smooth, I don't know much about running, is that what I did today called a "tempo" run? Is it a tempo run because I stayed somewhat the same speed?

SR - Thanks, I do wish I were outside though. Indoors is beginning to get OLD!

Jon,

Yes and No. Tempo run is a workout where you maintain your pace for 4 - 6 miles. So yes, in that sense you did that today . I'm just not sure if that is your lactate threshold pace. Your lactate threshold pace is close to your 15K or half marathon RACE pace. Tempo pace is somewhat uncomfortable but not all out 5K race pace. Hope it makes sense.

Smooth, looks like its close to a tempo run then. BUT, I ran painters with a slightly slower pace than today's run. (7:37) I did feel like I didn't give 100% at painters. I got so concerned that I would loose endurance at Painters that I kept holding back so I could finish without loosing it. That has happened to me so many times, I just didn't want the "wheels" to come off at mile 10. I should have recognized that I had more energy at mile 12 or even 11 and pushed them in faster. (mile 11 and 12 were 8:04 and 8:05) Certainly should have seen I had more, could have shaved 45 to 60 seconds off those 2 miles.

So, todays at lactate threshold? I think right now my LT is closer to 7:20. I can make (train) that to go down can't I?

Jon,

Have you ever used the calculator in McMillanrunning.com to see what your range of LT paces are? Looking at your race times, I would say that you can definitely bring it down to sub-7.

WOW, speedy man! That is very close to a 7 minute mile, you will get there! I second Smooth on the McMillan website. It is very useful!

Now, is your ultimate goal speed or distance?

Kelli, I just am looking at what I have to do to BQ, and I need to average 7:30 on a marathon to hit my BQ. Soooooooo, I have to train at better than 7:30 for some runs, but also HAVE to start building the endurance. I figure it would be nice to shoot for better than BQ time so that I have some cushion.

I am so glad I am a girl and do not have to run that fast! YIKES!!!! I was not thinking that was your marathon pace, I was just thinking it was FAST!!! Very good point---stick with that fast speed. One again, YIKES!!!!!

I know. Yikes. I don't know if I can do it.

You can!

Jon's a Maniac, Maniac on the floor and he's running like he's never run before!

Your an animal I have no hope of beating you ever again. Just be sure to have Sweedish fish for me while you are waiting at the end of SGM 09'.

Hey Britta,

I'm sure you will be right behind me waiting to chick me when my energy runs out.

When do you move?

We are moving a week from today?

I have one question... did you sing to yourself when you read my last comment?

We just sold our house last night which feels like a miracle. It sure feels like someone is watching out for us.

Yes I did sing a little flashdance song. :-)

Yeah that you sold your house. Bummer for all us UT people that you are moving. I'm sorry I have missed all this on your blog, but why are you guys moving?

Promotion/Transfer for my husband's job. He works for JPMorgan Chase and will be overseeing the Washington Mutual Merger for his division in OC.

Yeah, promotions are good. That is awesome. Are your roots here (UT)?

Yes my roots are here but my husbands are in Cali. Not anywhere near we are moving though.

Just wondering if you will have something drawing you back to UT. Your going to have more running days (weather wise) in Cal than you do here. That is probably a good thing!

Hey, britta good luck on your move to sunny California. Be sure to keep in touch and post often. Since Burt's not here to point it out: you forgot to put an apostrophy (coma) after "husband". We don't want people to think you have more than one husband in Cali.

Jon,

Are you and Kelly running this Sat.? We're doing a group run on the Porter Rockwell trail in Draper (12300 S. 1300 E). We are meeting at the Albertson's parking lot if you're interested. Tentative time is at 7:45 am. Would be fun.

Smooth, what distance are you planing on the run. I think I'm in! I have one schedule item to be concerned with, and I don't know the time of that one, so have to check it, but should be there!

Jon, I'm supposed to do 20 on Sat. I hope the trail is at least 10 miles long. Leslie is supposed to find that out for me. I also have to figure out how to get back soon enough to take my son to violin lesson in Orem. Larry is skiing in Deer Valley so he's no help.

20 is to much for me. Is this an out and back route? Trail? Paved or Dirt?

Who all is going? This will be fun.

I've never run on this trail before. I think it's paved. Apparently some running clubs run on this. And yes we are doing an out and back. Leslie and Maurine are organizing it. Marion and may be her sister, Corine, are coming. Kelli is debating.

How many are you doing?

I think I'm up for 13 - 15 miles. Will be a nice run. Hope the weather cooperates.