Sunday, December 31, 2017

This Week in Running - 12/24 - 12/30 + Desert Run Photos

Me post long run

DayMileage / WorkoutComments
Sunday7Easy run for the most part
Monday9Desert run on the Utah / Nevada border
Wednesday52 miles at 5K pace. No garmin but it was around 16 minutes
Thursday7Easy to medium
Saturday19Long run at 9:45 pace

Weekly: 56 YTD: 1852.5

Week's Summary

This week was actually a very solid training week.  Whatever race I am ramping up for is looking to be a good one.  I got in plenty of miles, including some hill training on the trails outside of Wendover Utah (pictures below).

I also managed to get in a 2 mile time trial -- sans a watch.  I wasn't expecting to be able to run hard -- I just didn't feel like it --  but once I got warmed up I turned on the jets.  I wish I had my watch so I would know how fast I ran, but it certainly felt like 16 minutes-ish.

I did a little bit of experimenting with my long run on Saturday as well.  I have read that the walk-run method works well in that you'll be able to maintain your average pace longer as it gives your running muscles a break.  Right before Vegas I ran into a runner who really liked it and since then I've been meaning to try it.  My plan was to run about a mile and walk for 1 minute.

First off, I had to put my ego in check.  Even my long run training runs I run too fast.  Mostly because I post the times and there is a sense of pride.  Ultimately that makes me race my long runs, which is a recipe for pace mismanagement and burnout.  Doing the walk run method forced me to sort of put the time on the back burner.

Secondly, I really looked forward to the walk break.  It seemed sort of weird after 1 mile to take a break and walk, but it kept my mind occupied.  I'd glance down at my Garmin and at my specific and get a break.

Third, during my breaks I could fiddle with my phone or drink.  90% of the time I have a hard time staying hydrated on my long runs.  Having a 1 minute walk break allowed me to ingest more hydration.

Fourth, I found that my running paces were faster.  I think part of this was I was trying to make up time for the break as well as my legs having a bit of recovery. 

So was it a success?  For the most part it was a success.  I felt like my average pace was more sustainable.  Looking at my splits, I was holding a pretty consistent pace for 18 miles.  Once I hit mile 19, I was pretty gassed.  I suspect I could've done another mile at that pace, but I think I was hitting the wall. 

I definitely want to continue this experiment.

Face to Face with My Feral Cat

Regular readers will know that I feed the feral cats along the bike trail.  I have done so for the past 2 years or so.  Every day that I leave food it is gone the next day.  Sometimes other animals get it, including the birds, but I know most of the time the cats get it.

I've been feeding one cute cat for the past 2 years or so.  She (or he) is super skittish and doesn't like to come near me.  However, she knows my schedule and where I drop the food.

This past week she was waiting for me on a tree branch.  As soon as she saw me, I was greeted with a few meows before it dropped down and into a culvert.  I always drop food at the other end and so I deposited the daily dose of crunchy food.

I backed away from the culvert and no more than a minute later the cat came and started to eat the food.  Normally if she sees me, she'll take off but she seemed to trust me.  I didn't get too close to her, but this was the closest I've ever been.  I got some decent shots of her:

Desert Run

Finally, over the Christmas break I went to Wendover for 2 nights.  I didn't have any luck there but I did take in a nice desert run.  I went a bit further than I should've but it was such a nice late afternoon that I had to make it to the point where I could see Pilot Peak.

I've done the trail to that point before, but it never really gets old.  I got some great pictures too.  I am not a big trail runner but this one is very doable.

Upcoming Races

Some races on the horizon.  Getting excited about them!

12/31: Beat the New Year 5K - Salt Lake City, UT (Confirmed)
01/18: St George Half Marathon - St George, UT (Confirmed)
02/03: South Davis Recreation Center Sweetheart's Day 5K - Bountiful, UT (Probable)
02/03: Sun Marathon (likely the half) - Santa Clara, UT (Maybe)
02/10: Candy Heart 5K - West Jordan, UT (Confirmed)
02/17: Saints and Sinners Half Marathon - Boulder City, NV (Maybe)
03/03: March Madness Half Marathon - West Bountiful, UT (Confirmed)
03/18: St Patrick's Day Half Marathon (6 Tunnels Half Marathon) - Las Vegas, NV (Unlikely)
04/21: Salt Lake City Marathon (Half) - Salt Lake City, UT (Confirmed (2018))
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)

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