Running Ryan

January 2017

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRyan Hansen's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Boston,MA,United States

Member Since:

Dec 09, 2013

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

I wasn't a big fan of running during my first two decades of life unless I was chasing a ball, puck, frizbee, etc. I started running at the end of 2008 after serving a mission for The Church of Jesus Christ of Latter-day Saints in Uruguay for two years. Here is a list of my race results to date:

- Provo Canyon Half Marathon 2009: 1:29:41 (49th overall)

- Utah Valley Marathon 2011: 3:14:03 (85th overall)

- Bigfoot 50K(Midway, UT) Snowshoe Race 2012: 6:33:39 (1st overall)

- Thanksgiving Point Half Marathon 2012: 1:25:06 (9th overall)

- Dances with Dirt 50 miler (Hell, MI): DNF after 43 miles (IT band issue)

- Freedom 4 Miler (Lewis Center, OH) 2013: 23:09 (8th overall)

- Worthington Industries 5K 2013: 17:18 (1st overall)

- Columbus Turkey Trot 2013: 28:47 (23rd overall)

- Orange Out the Door 5K 2014: 16:43 (6th overall)

- Capital City Half Marathon 2014 (Columbus): 1:19:53 (20ish overall)

- Deseret News Classic Marathon 2015 (Salt Lake City): 2:56:12 (6th overall)

- New Haven 5K Road Race 2016: 16:29 (12th overall)

- Boston Marathon 2016: 3:17:14 (I totally melted and walked a bunch the last few miles)

- Utah Valley Marathon 2016 (Provo, UT): 2:58:56 (19th overall)

- Harvard Running Club Indoor Invitational (1 mile): 4:44

- Boston Marathon 2017: 2:49:36

Number of miles run:

- 2011: 927

- 2012: 1,142 (I didn't run from mid-September through the end of the year due to injury--IT band)

- 2013: 1,408 (I didn't run from January through March due to IT band issues)

- 2014: 2,014

- 2015: 1,705

- 2016: 2,049

Short-Term Running Goals:

1 mile: 4:40

5K: 16:00

1/2 Marathon: 1:17:00

Marathon: 2:45:00

Long-Term Running Goals:

Stay healthy, no injuries!

Personal:

My wife and I have three children and live in Dallas, TX.

Miles:This week: 16.00 Month: 76.00 Year: 1734.50
Brooks Cascadia 7 Lifetime Miles: 405.30
Saucony Kinvara 4 Yellow Lifetime Miles: 327.70
Nike Lunartempo 2 Black Lifetime Miles: 530.80
Saucony ISO Zealot Lifetime Miles: 658.30
Nike Lunartempo 2 Lifetime Miles: 657.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
188.3534.009.650.00232.00
Saucony ISO Zealot Miles: 105.00Brooks Cascadia 7 Miles: 8.00Nike Lunartempo 2 Black Miles: 73.40Saucony ISO Zealot Miles: 45.60
Night Sleep Time: 85.50Nap Time: 1.00Total Sleep Time: 86.50Weight: 149.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Murdock Canal and Art Dye trails

Saucony ISO Zealot Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran on some fresh snow in Kaysville.

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another run in Kaysville

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Run through snowy mashed potatoes in Kaysville. Really slow pace relative to the effort.

Brooks Cascadia 7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Followed my in laws to Gold's Gym this morning for some treadmill running during their exercise class. 3 WU, 5 @ 6:31, 3 CD, plus leg weights.

Saucony ISO Zealot Miles: 11.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Rio Grande trail in Kaysville. Miles 7-12 at about 6:30 pace.

Saucony ISO Zealot Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Rainy morning run in Kaysville.

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Really icy roads after freezing rain last night.

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Rainy morning on the Rio Grande Trail

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Run on snowy roads with Jared Ward in Kaysville.

Saucony ISO Zealot Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, travel day with the family back to Boston.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.001.000.0018.00

PM run on the Minuteman trail. 10 mile tempo for miles 5 through 14. Average pace for the tempo was 6:10 (last mile in 5:23).

Nike Lunartempo 2 Black Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 148.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Charles River run. Legs are still a bit tired from Saturday.

Nike Lunartempo 2 Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Some mild pain in my lower right tibia. I think it's the same pain I've had in the past when I ramp up mileage. Good to know my body is trying to adapt to the increased stress...This week just probably needs to be a down week.

Saucony ISO Zealot Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 148.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Leg weights at Shad + stationary bike

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

2 miles at 7.5% incline on the treadmill, 20 minutes on a stationary bike, and 1 mile at 1% incline on the treadmill.

Nike Lunartempo 2 Black Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just a slight twinge in my right tibia. Should be good to go on Monday!

Saucony ISO Zealot Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Treadmill at Shad

Nike Lunartempo 2 Black Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.755.001.250.0010.00

PM run indoors. 5 x 0.25 miles at 6 min mile pace on treadmill at 7.5% incline with 1:30 min rest, then 5 miles at 6:15 pace.

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Rainy run along the Charles

Nike Lunartempo 2 Black Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - Molly and Jeffrey had a rough night so I delayed my morning run. 7:31 average pace, 147 average bpm

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Leg weights at Shad then a run along the Charles with 25-35 mph winds.

Nike Lunartempo 2 Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8 min average, 137 bpm. Evening run along the Charles.

Saucony ISO Zealot Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.007.400.0012.40

3 loop tempo around Fresh Pond with Will Guzick (loop splits of 14:28, 14:03, 14:03). 5:46 average pace.  Great workout (close to race pace effort for me).  Took me a few minutes to overcome a dry-heaving response after the workout.  

Nike Lunartempo 2 Black Miles: 12.40
Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 149.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Easy run on treadmill. Legs are sore from yesterday.

Saucony ISO Zealot Miles: 7.60
Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
188.3534.009.650.00232.00
Saucony ISO Zealot Miles: 105.00Brooks Cascadia 7 Miles: 8.00Nike Lunartempo 2 Black Miles: 73.40Saucony ISO Zealot Miles: 45.60
Night Sleep Time: 85.50Nap Time: 1.00Total Sleep Time: 86.50Weight: 149.25
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com