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Location:

Draper,Ut,USA

Member Since:

Oct 27, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

I was a decent runner when I was younger, now just loving the second wind in life...

Short-Term Running Goals:

Boston Marathon - 3:04:21 3112th/1978thAG

 

 

 

 

Long-Term Running Goals:

Enjoy running with the Kenyans again...

Personal:

Work Hard, Play Harder and Have Fun! Make It Happen...

This is my mantra... 
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Aug 13, 2013
Total Distance
15.10

Lunch:  Not enough rest the past week.  It finally caught up to me.  Ran 4.5 easy miles at lunch.  Hoping to do a track session tonight 800/1000's.  Still a little tired...

TRACK SESSION

PM:  10.6 @ 7:10AP. Still felt a little fatigued going into this workout but wanted to give a good effort.  Goal was to do 80% Effort at a little faster than HMP.  4up/2down w/3 striders then 2X1000/800/400/200 with 400/200 meter AR.  I felt very good about the solo effort I did on this.  Wanted a comfortable pace and everything was done at a progressive pace including during the intervals.  

Splits: (3:35, 2:51, 85, 39, 3:32, 2:50, 83, 38)  

Good tune up for HCH.  A little residual soreness in my right adductor.  Hopefully nothing to be to worried about.  I will be doing a lot of foam roller, stretching, ice baths and massage until Sat.   

Comments
From Rachelle on Tue, Aug 13, 2013 at 14:04:11 from 159.212.71.17

Don't feel guilty if you take the night off. It is better to be rested and under trained for the race Sat than over trainined and wiped out in my opinion. Listen to that body!

From SpencerSimpson on Tue, Aug 13, 2013 at 14:23:55 from 166.147.88.32

I agree R. Nothing like already feeling wasted and tired and then not performing. That would be a double negative. I only do double positives ;)

From Rob Murphy on Tue, Aug 13, 2013 at 15:05:43 from 163.248.33.220

Improvement only takes place when you are resting.

Of course you have to be resting from something.

From allie on Tue, Aug 13, 2013 at 21:38:13 from 97.126.222.234

nice workout, spencer.

From RileyCook on Tue, Aug 13, 2013 at 22:42:53 from 174.52.234.49

Nice one. I love to do these same distances but in the order of 800@5k pace 400@3k pace 200@mile pace and end with the 1000@10k pace. It helps make 10k pace feel relatively easy.

you're looking good for Saturday. Just remember you can't improve your fitness between now and then, but you can hurt your race between now and then. So be smart the rest of the week and then run the time you've earned on Saturday.

From Jake K on Wed, Aug 14, 2013 at 12:56:00 from 67.177.11.154

Nice tuner-upper. Good luck this weekend!

From SpencerSimpson on Wed, Aug 14, 2013 at 13:09:29 from 63.82.19.2

@R I appreciate the advice. Sometimes recovery takes longer than the norm. The extra half day helped a ton. I agree with ya though.

@Rob I am hoping I have improved so that Sat is fun :)

@Riley I normally would have done exactly this as far as times go but didn't want to overdue anything with HCH on Sat. I agree with ya though. I am taking it very easy the next 3 days. I definitely could feel my right adductor and right upper hammy during the workout yesterday so I didn't try to push too hard. Just enough turnover to tune up.

@allie and Jake Thank ya good people...

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