Recovering From Microfracture Surgery

Striders Winter Racing Circuit 5K

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Location:

Manhattan,KS,

Member Since:

Sep 16, 2006

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

400m = 55.7; 800m = 2:03; 1500m = 4:08; 1 Mile = 4:24; 2 Mile = 9:28; 5k = 15:26; 8k = 25:35; 10k = 32:12; 15k = 49:50; 10 Miles = 53:27; 1/2 M = 1:13:50 (during marathon); Marathon = 2:28:31

 


Post Microfracture Surgery:

 

5k = 17:25; 10k = 35:50; 10 Miles = 58:29

Short-Term Running Goals:

Masters USATF Cross Country National Championships 8k in St. Louis, MO! 

Maybe a marathon in 2013?

Long-Term Running Goals:

Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.

Personal:

I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.

Favorite Blogs:

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Pegasus 29 A Lifetime Miles: 438.30
Brooks Launch A Lifetime Miles: 429.17
Adios Lifetime Miles: 118.88
Brooks Launch B Lifetime Miles: 206.30
Pegasus 29 B Lifetime Miles: 146.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2840.21364.5187.7538.900.000.0032.203331.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.100.000.000.000.000.000.008.10

Jasper, AR before we hit the road for a 14 hour drive to Albuquerque. Legs still sore and tired from all the hills. Finished ahead of the 7:30 guy buy about 2 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Ran 5 easy miles after driving 23 hours the last two days. Legs and body are tired from traveling. Meeting Sasha at 5:30am and hoping he takes it easy on me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Back from vacation and on the standard 10.04 Provo River Run with Sasha. We ran 69:00 flat but had to run 33 on second five to do so. Trail is mostly clear now but it is suppossed to snow a bunch more tomorrow so we will see how things turn out. My legs are still sore from all of the hills in Arkansas last week so this morning was not much fun. My new years resolution is to stop drinking carbonated drinks and deep fried foods. Try to eat healthier overall but I figure if I can cut hose two out all together that is a good start and will help get me back in racing shape. I am alos going to try and ride my bike to and from work at least 3 days a week as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.002.000.000.000.000.0010.04

Ran Provo River route with Sasha and did 8x400 hard 400 rest. 400 hard was between 1:25-30 and 400 rest was at 1:45-1:50. Overall under 70 minutes but was not an easy day.

Rode bike to work and home 4.2 miles. To work is downhill so an easy ride. Home is uphill 2.1 miles and today it was uphill and in the snow. Roads had about 1-2 inches on them on the way home so it made the hill even tougher. My quads are going to get a good workout riding home up the hill if I do that everyday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Shoveled 5 inches of snow from driveway and then joined Shasha fo our 10 mile run. Wind was blowing and it made it very cold and the trail was very slick again. We met another runner at about 6 miles and ended up slowing down to run with him. Found out he is dating Doug Padilla's daughter. Overall worked out well as it gave us an easy day for once and my legs needed it. Averaged about 7:40 pace for the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.4010.000.000.000.000.000.0013.40

13.4 today with Sasha on Provo River Trail. Very cold 12' weather and wind chill said it felt like 2' Brrrr! Did 2.5 mile out-n-back four times. Was not feeling very good from the start and to top it off the trail was about as bad as it can get. Sasha and I both almost fell several times on the ice and I felt me feet sleeping almost every step of the way. Ran overall 65:00 with splits as follows: 6:31, 6:34, 6:26, 6:23, 6:31, 6:35, 6:28, 6:32, 6:37, 6:17 according to GPS. Noy bad for the conditions I guess. I just hope come the spring these workouts translate to faster times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.400.000.000.000.000.000.0012.40

Ran from BYU at 4:45AM and met Sasha on the trail. School is back in so I am back to the very early morning starts again as I have to supervise a class at 6:00AM Mon-Thu. Felt ok until about 7 miles and then started feeling quads again. I dont know why but my quads have been very tired and sore for the last couple of weeks. Even on good days I still start to feel them by 7-8 miles into a run. First 10 miles was at 7:00 pace overall and then during class I ran 2.4 more easy miles with cadets.

Rode bike to work so I will get 4.2 miles on bike today as well. Also did 100 push-ups and 100 sit-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.044.000.000.000.000.000.0010.04

Ran the standard Provo River 10 from Sasha's at 4:45am. We did 6x400 and then 4x800. 400's were all in 1:25-28 with a 400 rest between in 1:46-51. 800's were 2:50-55 with 800 rest in 3:35-39. Felt ok but still not good. Right quad felt tigh and heavy at about 8 mile mark today. Still have not had a day recently where the legs felt normal. Overall 10.04 in 67:45 with about 4 miles at sub 6:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.200.000.000.000.000.000.0012.20

Ran 10 from BYU at 4:45 and met Sasha on the trail. Easy day today at about 7:00-7:20 pace most of the way. Then did 2.2 more with cadets that included 15x15 second strides.

Also did 100 push-ups and 100 sit-ups.

Rode bike to work so will end up with 4.2 on the bike as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.542.500.000.000.000.000.0010.04

Ok, Sasha has made an update. Now we can play with font, etc...

Well, today was another 10 miles on the Provo River and we slept in and ran at 5:30am! Lately my legs have felt pretty tired and I think my body is telling me that it is still adjusting to the new early am schedule, the increased mileage, and the additional bike rides to and from work. Sasha wanted to do 2.5 miles of tempo work and when we started at 6:00 pace the first quarter my body was not very happy so Sasha took off and I backed off. However, I gradually picked the pace up and got it down under 6:00 pace the lsat half mile. It was not hard but the legs and body in general just didn't feel like pushing any more. The lst half was in 2:55 but actually felt easier than the first quarter at 1:31. I think I could have gone faster but I did not have the motivation or desire to do so. Hopefully the body adjusts and responds over the next few weeks. I am only at about 70 miles per week on six days doing singles but the body feels worse than when I was doing 120 miles per week on seven days with doubles. I figure if I just keep up the work and stay consistent I will push through it and get the strength back eventually. Once the strength returns then maybe I can start working on the speed as well.

I do not recommend to anyone to not run for a year and a half. The work it takes too return to ones previous fitness is a long and difficult road. There are still many miles that my feet must carry me to reach my goals. But each step I take at 4:45am will be well worth it in the end. Some say it is the journey that counts so I guess I just have an epic of a journey to enjoy!

Comments
From Sasha Pachev on Thu, Jan 11, 2007 at 15:43:04

What happened to the description? Did you hit a bug?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.120.000.000.000.000.000.0011.12

Easy run at 4:45am, if there is such a thing at that time in the morning. Met Sasha along the trail. Was very slow going as there was about 2-3 inches of snow on the path with occasional ice patches underneath which made things fun. Averaged just under 7:40 pace. Also added a little with cadets to include some line drill sprints. Then did my 100 push-ups and 100 sit-ups.

The snow kind of forced an easier pace and I think it will be good for my legs. Went home and shoveled six inches of snow from my driveway. That is always a good upper body, especially lower back workout in and of itself! The snow piles along the side of the driveway are now about four feet deep. My kids have actually dug tunnels from the driveway to the yard through the snow piles. Tomorrow should be nice as I am not meeting Sasha until 7:00am for our run. I think we will do 13-14 miles.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy run with Sasha at 7:30am. Did not push it today, I want to let legs rest. Was going to run more this afternoon to get to 70 miles this week but again felt the legs need the rest so I will wait and try and hit 70 next week. It was very cold this morning, 9' F and is getting colder the next couple of mornings. 

Went sleding with the kids so got some good walks up steep hills in as well. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run today but I was truly inspired by Ryan Hall's 1/2 marathon performance today. The 7th fastest man ever at the 1/2 marathon is now an American. What is most impressive is that he ran by himself from start to finish. He beat Meb by over 2 minutes and beat the American Record by over a minute. This breakthrough race for him should show all that American's can run with the African runner's. And to think he has never raced a 10K. He has always been a mile and 5K runner until recently when he set the American record in the 20K at his debut for a race longer than 5K. And then today he goes out and shatters the 1/2 marathon record. Along the way he also ran splits for 15K, 10 miles and 20K that were all faster than the current American Records.

Todd Williams - 15K=42:22 in 1995 / Ryan Hall split = 42:21

Greg Meyer - 10M=46:13 in 1983 / Ryan Hall split = 45:33

Ryan Hall - 20K=57:54 in 2006 / Ryan Hall split = 56:36

Mark Curp - 1/2M=1:00:55 in 1985 / Ryan Hall New American Record = 59:43

Only runners to ever have run faster in a 1/2 Marathon are: (None Aided Course)

Paul Kosgei (KEN) 59:07

Zer. Tadesse (ERI) 59:15

Sam. Wanjiru (KEN) 59:15

Paul Tergat (KEN) 59:17

Robert Kipchumba (KEN) 59:27

Evans Cheryuiot (KEN) 59:29

Ryan Hall (USA) 59:43!!!!

Even if you add in aided course times he is still the 13th fastest man ever over a half marathon! Overall there have only been 17 men in the world that have ever run under an hour on a certified course. Before today every one of them had been an African born athlete. What an awesome run by an American runner who is only 24 and has never raced at this distance before.


Comments
From Chad on Sun, Jan 14, 2007 at 23:25:13

Thanks, Ted, for taking the time to put this effort in perspective. Truly impressive!

From Sasha Pachev on Mon, Jan 15, 2007 at 13:48:24

Ted: To fix the broken image, change it to:

http://www.letsrun.com/2007/hallrecordl.jpg

From Sasha Pachev on Mon, Jan 15, 2007 at 23:51:34

Now that looks a lot better. This picture reminds me of Steve Ashbaker.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Ran an easy 10.04 on the Provo River Trail with Sasha at 7:15am. It is noce to have a day off and be avle to sleep in until 6:30am. It was very cold and therfore I wore three layers. When I left my house my temperature probes read -6.5'F and -5.8'F. The Provo airport officially recorded -5.8'F at 7:15am and then at 8:15am it recorded a drop to -7.6'F. At 8:45am, just after we finished, the airport reported it had climbed back up to a whopping -4.0'F. The coldest morning of the year so far but at least the wind was not blowing. I was actually on the warm side in my three layers but that is ok. The only down side is that the three layers of clothes is sort of cumbersome to run in and adds a lot of weight. We took it easy and did not chase the 7 minute guy but still averaged about 7:10 pace overall.

I keep telling myself that running through the bitter cold days and not so good snow and ice conditions is excellent training. I think it toughens one up both mentally and physically. In fact it was after a very cold couple of winter months in Kansas that I ran my marathon PR.

I was shooting for 70 miles last week but came up short a little at the end of the week but I needed a small break anyway. Maybe this week I can get to 70. We will see how the legs feel. I turn 38 this week so one year closer to being able to race as a master. It is kind of strange but unlike most people I am looking forward to turning forty and the chance to race as a master.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.083.000.000.000.000.000.0010.08

Ok, another cold day today at 4:45am this time. Official temperature from airport for our run recorded -2.2'F. So actually much warmer than yesterday. Today we did somewhat of a tempo run for 2.5 miles on the noraml spot on the Provo River Trail during our 10 mile out-nback course. Sasha once again pushed out at about 6:00 pace and my body did not immediately respond so well. However, I was able to gradually speed up and get things going. My first mile was 6:16 then second mile was 6:09 and finally the last half was 2:56. 15:21 for the 2.5 mile section, not bad conisdering the trail is still covered in snow and ice and -2.2'F is not the best running conditions, I had three layers of clothes on so I had to be caring quite a bit of extra weight as well. The last half actually felt a lot easier and smoother than the first mile. I am starting to think that my body has a hard time at 4:45am jumping from 7:30 pace straight to 6:00 pace. It seems that I do better with a more gradual acceleration. Once I get going then 6:00 pace seems much more reasonable. Overall legs felt a little better today than they have for awhile. I think if I can keep the easy days truly easy then my legs will feel better for the harder days. Not sure if I will make my goal of 70 miles this week as I am off to a slow start the first couple days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.100.000.000.000.000.000.0011.10

Ran from BYU at 4:45am and met Sasha on the trail. Flet ok today and therfore caught ended up just under 7:00 pace overall for the run. After running 10 with Sasha then ran 1.1 miles on the BYU indoor track with cadets. I really do not like the indoor track so much as the air is very dry and bothers my throat. I actually prefer running outdoors even when it is -2.2'F as it was for our run today. So 11.1 miles on my 38th birthday and took my first fall of the winter as well. The funny part was that I did not slip on ice but actually tripped on it. It was too dark to see very well and I hit a chunk of ice that had fallen off of a car in a parking lot but was frozen to the ground so it was like hitting a block of cement. The fall was not bad as I caught myself with hands and just slid on all fours for a few feet and popped right back up. Also did 100 push-ups and 100 sit-ups. Actually feels like I may be coming down with a slight cold. Hopefully that is all it is. Today makes five days in a row of negative temperatures and we actually tied or beat a record low for Provo for five days as well. You know its bad when our high was 17'F today and I actually thought it felt warm. It sure will be nice when the lows are back in the double digits again. No bike ride today as it was still below freezing when I had to leave for work. I have a no ride rule for myself when it is single digits. I can run in any weather but the bike is another story. My hands and feet do not do so well riding a bike when it gets that cold. Something to do with the wind chill factor on the bike. 

Comments
From Andy on Wed, Jan 17, 2007 at 22:42:45

Happy birthday. You give hope that good and fast running is still possible for us old guys.

From Clay Simmons on Wed, Jan 17, 2007 at 23:42:31

Yes Sir; I have to second that. I am 43 and trying to get fast you are all faster than me even on my best day, but you do inspire me. Good job this week in the cold weather.

From Sasha Pachev on Fri, Jan 19, 2007 at 13:22:49

Happy Birthday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Our late morning day, started at 5:30am. Did normal Provo River run with Sasha. Trail is getting better but legs were tired today and I definetley have a cold as I am congested. Sasha did tempo run for 2.5 miles but I just was not up to going fast. With Sasha's advice we went slow so I could let the body rest and recover. Ended up just over 75 minutes. It was yet again another day in the negatives. The Provo airport reports show that the low for the day was at 5:35am at -2.2'F. Most of the run shows it was actually only -0.4'F. Either way it was almost out of the negatives today!. Maybe we will get lucky tomorrow and have a run not in the negative temperatures. Planning on an easy day tomorrow and hopefully I will feel good enough to do a 10 mile tempo on saturday. We will see. Looks like I will end up with about 65 miles this week instead of 70. I wanted to be higher by now but am still willing to just take it day by day right now. Weighed myself recently and I have lost 10 of the 20 pounds I gained while in Iraq. I expect most of the rest should come off over the next six months and as it does the times will hopefully come down as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 miles at 4:45am with Sasha. Sasha did a mile pick-up but I kept it easy. I am trying to get over a cold and probably need to make sure I do not overdue it. Official airport temp readings had us at -0.4'F at 5:35am but the majority of the run it was actually 1.4'F. That makes every run this week with at least part of the run in negative temperatures. I sure hope this is not typical for Utah! Hopefully I feel good enough to do a 10 mile tempo tomorrow. Plan is to get 13 with a 10 mile tempo in the middle with Sasha tomorrow. Oh yeah, did 100 push-ups and 100 sit-ups as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.4010.000.000.000.000.000.0013.40

Ok, made it through a nice long run with a 10 mile tempo this morning at 7:15am with Sasha. Well I was only with Sasha for a little while on the tempo. It was 1.4'F when we started the run so finally not im the negatives for once. It was up to 6'F at the end of the run and I actually felt like I overdressed as the three layers was a bit much during the tempo. I felt ok for the first 3 miles but things were not as good after that. Between being a little sick and the cold weather I did not runa s fast as I think I can right now. Splits for 2.5 mile sections were 15:31, 16:04, 16:31, and 16:14 for 10 miles in 64:20. Overall I am glad that I managed to average under 6:30 pace but I really think I should be running no slower than 6:15 pace on long tempo runs right now. Not feeling so good right now, stomach hurts a bit. That may have had something to do with it. I just hope it does not last as I wanted to go ride my mountain bike for a few hours later today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.002.000.000.000.000.0010.04

Did an Army Physical Fitness Test (APFT) with cadets this morning. I did 76 push-ups in 2 minutes and 83 sit-ups in 2 minutes followed by a 11:30 2 mile run. Beat all of the cadets on the run. Run felt ok. Then hit the trail and met Sasha for 8 more easy miles. Once again official temps were -2.2'F at 6:15am and warmed up to a whopping 1.4'F by the finish. So it looks like we are in for another week of negatives and low single digits. I sure hope this is not the normal for Utah!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 miles along Provo River with Sasha at 4:45am. Temperature was 3.2'F when we started but 1.4'F by the end. Ran relaxed and time was just over 71 minutes. Still feeling under the weather with this cold. I have been waking up congested and my throat has been a bit sore. More cold in the forecast! I just keep telling myself to keep putting in the effort and it will all come around eventually. Slow and steady I guess.

 This afternoon I went for a 14 mile mountain bike ride. Worked hard on the hills and could feel the burn in the quads. Only I learned a lesson today as I underestimate the cold weather and the wind chill effect when riding the bike. My hands starting really getting cold and painful about halfway through the ride. At this point it was too late to do anything as we were doing an out and back course. The pain started to subside on the way back but I knew this was not a good sign as my hands were frozen enough that it became difficult to even shift gears. When I finished the hands were pretty much frozen. A couple of minutes after getting inside and taking the gloves off the hands began to thaw and the pain was one of the most intense sharp pains I have ever felt in my fingers. The pain finally subsided about five minutes later but it was pretty bad. I think I finally have full movement back and it has been about an hour. The fingers still feel funny but I think they will be ok. There is a saying in some units that there is a "fine line between hard and retard" and I think I crossed it today! In the future I need to invest in a good pair of cold weather biking gloves or not bike in the cold. I also wore biking shoes that clip in to the pedals for the first time today. It made riding alot easier overall. However, I had not practiced unlocking from the pedal and when I came to a stop at the end of the ride I underestimated the motion required to unclip. Therfore I fell over. Besides being embarassed I dont think I hurt anything. I hit my knee but it feels ok.

I am sure my legs will be a little tired in the morning but right now they feel ok. We will see how tomorrow goes. I have never done much biking in the past but hopefully it will add some strength training to my routine.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

From BYU at 4:45am and met Sasha on trail. Considering yesterdays 10 miles and 14 mile mountain bike ride my legs were better than I thought they would be. My hands are still not 100% recovered from the freezing episode on the bike but to make sure they were not cold this morning I put some hand warmers in my gloves and kept them toasty warm. Offical temp during run was 6.8"F today but it dropped to 3.8'F at the end of the run. So one of the warmer days in quite awhile! Easy day today averaging just under 7:20 pace. Did 100 push-ups and 100 sit-ups routine as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.542.500.000.000.000.000.0010.04

6.8'F!!! Starting to get warm! Well, I still had about 2-3 layers on but did feel a little warmer finally. Ran with Sasha and he wanted to do  the 2.5 mile tempo. My legs (quads) were tired from the 14 mile mountain bike ride a couple nights ago so I was not to excited about it but figured I would just try and relax and gradually get things going. As I took off I was not to sure how things would turn out but decieded to not look at the watch and just run. Hit the end of 2.5 miles and watch read 14:48. Splits afterward show that I did 6:04, 5:56 and then 2:48 for last half. So I was able to gradually speed things up the whole way. It felt pretty comfortable and did not feel like I was pushing too hard. I did pick it up a little the last 1/2 as Sasha had stopped to go potty and he was in hot pursuit. He caught me right before the end but he had to put in a 1:18 400m to do so. I am pretty happy overall as I really did not expect much with the 10 mile run and 14 mile mountain bike the other day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Very easy 10.04 today with Sasha. Left BYU at 4:45am and met on the trail as usual. Today for some reason I took note of how quite and peaceful it can be at 4:45am on the trail. Ran easy and chatted the whole way. Averaged just under 7:30 pace. Also did 125 push-ups and 100 sit-ups and played ultimate frisbee with the cadets for 30 minutes. So some short fast sprints off and on for 30 minutes. Temperature was 8.6'F at the start but had dropped to 6.8'F by the finish. It dropped even further after the run to a low of 3.2'F for the day. Unfortunately it looks like we will remain in the low single digits for another week or so for low temps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.0010.000.000.000.000.000.0014.00

Woke up not feeling so well. My throat was scrathy and I had a bit of a cough. On top of that my hip flexors were pretty sore from playing ultimate frisbee yesterday. Needless to say I almost called Sasha to tell him I did not want to run. However, I forced myself out the door and met Sasha at 7:15am. Official temperature when we started was 14'F but I told Sasha shortly after we started that it felt like it got colder. Sure enough the airport reported that it dropped to 12.2'F for the majority of our run. Still the warmest run in quite a while! Anyway, I knew Sasha would want to do the 10 mile tempo run. I did not feel like I would be up to running very fast so we decieded to have Sasha give me a one minute lead and then I expected him to catch me by about 2 miles or so into the run. Things went much better than I would have ever guessed for me. I did not pay much attention to my times until the first  turn at 2.5 miles. Sasha had not caught me and when I looked at my watch it said 14:35 for 2.5 miles. I did not feel like I was running that fast or pushing the pace but I knew I better slow down if I wanted to finish the 10 mile tempo. I kept an ok pace from there to the finish and Sasha ended up catching me just about 8.5 miles into the run. Of coures he had a bathroomn break as well. I ran 61:48 for the 10 mile course with the following splits: 5:55, 5:53, (14:35 for 2.5 = 2:47-800m) 6:02, 6:12, 6:15, 6:20, 6:15, 6:15, 6:20, 6:20. Overall I am very pleased considering how I felt going in and the conditions of the trail were still pretty icy and slippery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy run with Sasha. Left BYU at 4:45am as usual and met Sasha on the trail. Easy run averaging just under 7:15 pace overall. 6.8'F and still fighting a bit of congestion in my upper chest and throat. This inversion is not helping matters. Also did 125 push-ups and 125 sit-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.543.500.000.000.000.000.0010.04

Met at Sasha's house at 4:45am. Still feeling pretty sick. Very congested and have a bit of a cough in the morning spitting up nice yellow stuff. Needless to say I was not looking forward to the run especially since I knew Sasha would ask the question "so are you up for a tempo?" I did not feel up to it but conceded to give it a shot anyway for at least the normal 2.5 mile course. Did not feel great but tried to relax and keep a decent rythem going. I felt worse than on Saturday physically but the trail conditions were slightly better. Still ice and snow for the whole first mile but after that it is only patches of snow every couple hundred meters or so. Temperature today was a nice and warm 12.2'F! The first run in the double digits for over two weeks. Did not really pay attention to splits but knew first mile was under 6:00 pace. I was thinking I would end up around 14:30 or so similiar to Saturday's first 2.5 miles but ended up with 14:13. Sasha stopped for a nature stop and then passed me as I stopped for a nature stop so ran most of the tempo on my own. Splits were 5:48, 5:42, and 2:43 for the last 800. Surprised considering how I have been feeling lately. This was my best time on this 2.5 mile course by 22 seconds and it was run with 2.5 layers of clothes at 5:00am with ice and snow at 12'F. I can't wait for some warmer weather to see waht kind of difference it makes. One of these days I need to run our tempo workout in the afternoon to see the difference as well. I seem to run better in the afternoon for some reason but I just don't get the opportunity to do so very often. Sasha wanted to do the 2.5 tempo on the way back as well but my mind and body were not willing to participate. Sasha took off and I just ran at about 6:30-45 pace. Overall 10 miles was just under 7:00 pace average.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

The last day of January is upon us. Met Sasha on the trail again after a 4:45am start from BYU as usual. Ran the Provo River Trail route. Easy run today average just under 7:30 pace. Felt ok but still dragging a little from this cough and cold. It was warmer today, 19'F, but snowing again. So much for the trail starting to clear up. It seems as if every time the trail conditions just start to get somewhat better it snows again. Hopefully the snow will clear out some of the smog from the inversion. Although the forecast is for the cold to return and the invresion to stick around for at least another week or so as well. Did not expect this bad of air quality in Utah! When one thinks of Utah they usuallly think of a more fresh mountain air scenario. That's about all for today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.043.000.000.000.000.000.0010.04

It's a new month and still no change in the weather. It was 10'F for our run this morning so just out of the single digits but still very cold. It also looks like the inversion is here to stay for at least another week. I was getting used to the cold but this inversion is something else. I am having a hard time shaking the upper chest tighness and it is getting old hacking up stuff all morning. I thought it was just a cold but I am starting to think it is sticking around longer due to the inversion. Once again I knew Sasha would be ready for another tempo day and I was not very excited. It is hard to get motivated to run fast when you are coughing up gunk. I went with Sasha for first 1.75 miles but felt like I was having to work a little harder than on tuesday and I was coughing a bit more. Sasha took off at 1.75 miles and I just tried to maintain to the finish. I maintained a fairly even pace to the end instead of trying to pick it up over the last 1/2 mile like tuesday. Overall time was 14:22 for 2.5 miles with splits of 5:47, 5:42 and 2:52 for the last 1/2 mile. On the way back Sasha did another 2.5 mile tempo while I just maintained an easier pace until the last 1/2 mile which I sped up to 6:00 pace or slightly faster. Overall got 3 good miles of tempo pace in for the day. For now I am pleased with that and the week overall considering how I have been feeling.

Comments
From Dave Holt on Thu, Feb 01, 2007 at 12:15:06

Thanks for the advice, I really value it. I have been looking at elevation charts and hints for running Boston and such on the web, but it is much better to hear it from a person that has been a part of it. I've always had a problem with downhill running, it beats up my legs pretty bad. So I will use your advice about making sure I am prepared for it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

Easy 10.2 miles this morning but got a late start (4:54am) due to the fact that I had to shovel 3 inches of snow off of the driveway. That puts me at 36 inches of snow for the year to date at my house. The snow piles are still 5 feet high on the side of my driveway. At least the temperature was a toasty 19'F. Provo River Trail did not get as much snow but the roads and trail are once again snowy and icy the entire route. Ran just under 7:30 pace and felt pretty relaxed. I was noticing that in the past weeks my quads used to be pretty sore and tired by the end of most runs. However, this week my quads have not bothered my but my lower calfs have been sore most of the week. This coincides with me running faster times as well. I am wondering if my running form has changed and thus the faster times and sore calves inspit of the inversion and cold weather. After run played soccer with cadets and did 125 push-ups and 125 sit-ups.

Comments
From Clay Simmons on Fri, Feb 02, 2007 at 15:34:12

Thanks for the advise Ted, It is cool to have experianced runners giving advise to help us beginners find our way.

Thanks again, Clay

Just a side note, how in the hec can you do 125 push-ups I am in pretty good shape and strength train all the time. I only way 162 pounds but my push-ups end at 30, your an animal. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.902.500.000.000.000.000.0014.40

Ran with Sasha at 7:15am. Did our normal route but I only did 2.5 miles of tempo and then just ran relaxed for rest of run instead of the normal 10m tempo. I need to try and let the body recover and hopefully shake this cough. The 2.5 mile tempo was 14:35 with splits of 5:52, 5:50, and 2:53 last 1/2 mile. Felt relaxed but I was still having problems hacking up gunk throughout the run. Overall ran 14.4 miles and averaged just under 7:00 pace for the whole thing. 10 miles in middle was in 65 minutes and change. The inversion was not bad today smog wie but the temperature was 5'F at the start so another pretty cold day. Had 2.5 layers on bottom half and 3 layers up top. Yesterday they said old Puxatoney Phil, the gground hog, did not see his shadow so spring should come early this year. I sure hope he is right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

Easy 10.2 miles at 4:45am with Sasha on the Provo River Trail. Felt a little tired today. Right hamstring was tight along with left calf. Also felt some tiredness in lower back and towards the end of the run the quads were tired. Temperature was 18'F and I actually commented to Sasha that it was nice out. It is sad when I consider 18'F nice. At least it looks like the rest of the week is going to be warmer. One of these days we will actually get to run in shorts and a t-shirt and it will feel great. Also did the push-up and sit-up routine of 125 push-ups and 125 sit-ups. The workout I have been doing is not all 125 straight but in sets. I do 40 push-ups then roll over and do 40 sit-ups (with hands behind head) then sets of 30, 20, and 10. Then top it off with one last set of 25 each. Try not to rest too much between sets just enough time to transition from push-ups to sit-ups. If I had to do them non-stop I can probably hit about 90 push-ups and 95 sit-ups without stopping. The goal is to get over 100. The most I have ever done in two minutes is 100 push-ups and 102 sit-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.541.502.000.000.000.000.0010.04

Normal tuesday run from Sasha's house at 4:45am. It was about 21'F today so on the warm side. Instead of doing the normal 2.5 mile tempo in the middle of run decieded to do 2x1 mile with 1/2 mile running rest in middle. Felt a little tired still and the cough is still hanging around a bit. The first mile was 5:22 followed by 3:59 1/2 mile rest then did a 5:26 for the second mile. During second mile I felt like I did not have much more speed but it also felt like I could hold the same pace for another mile. The speed is not really there yet but that is ok as we have not done any speed work at all. On the way back Sasha wanted to do the 2.5 mile tempo. I wanted to make sure I did not push too hard so started out with just an easy gradual pick up. First mile was a very relaxed 6:41 followed by the second mile in 6:13 and the last 1/2 mile in 3:06. The last 1.5 at 6:13 pace felt relaxed and under control. Legs were a little tired but the pace was comfortable. Plan on riding the mountain bike later today for 10-15 miles. For those running this saturday's Striders 5K the profile link is below. Looks like a pretty tough course climbing from 4700ft to 5000ft in the first 1.5 miles. It also looks like a chance of rain/snow Saturday morning.

 Ended up riding 16 miles on the mountain bike tonight. Good second workout for the day!
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Very easy 10 mile run at 4:45am from BYU alog Provo River Trail meeting Sasha along the way as usual. Just under 7:30 pace the whole time. Ran very easy today as the legs were pretty tired from yesterdays workout and the 16 mile mountain bike ride last night. Was a balmy 20'F again so thigns are getting better. Hopefully the warming trend will continue and the inversion will not get as bad as it was. My cold and cough are still hanging around but not as bad. Trying not to push too hard this week overall as I want to let the body rest a bit and hopefully get over the cough altogether. Once it clears it will be time to increase the miles and effort once again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Well, I thought the congestion and cough were going away  but this morning I woke up very congested. Worse than I have been. Ran the 10 mile run with Sasha easy, just under 7:30 pace overall with 6x100m strides during run. Body and legs felt very sluggish and tired this morning. Most of the run the legs were asleep and I felt awkward running. However, at about mile 9 I started to feel a little bouncy. Suddenly the body woke up and the legs and back felt springy. I'm not sure why but we ran the last 1/4 mile in 1:32 and it felt very easy, I had to hold myslef back from going any faster. Strange morning for me. Overall this week has not been a good week for me compared to last week. I have had a few aches and pains that have popped up the last couple days. Hopefully they all go away soon. The biggest plus was the weather, 39'F. For the first time in 54 days it was above freezing for our run in the morning. Looking back it has only been above freezing for our morning run 7 of the last 91 days!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

Cut the run short this morning. Normal time of 4:45am but yesterday my right foot/tendons were really bothering me all afternoon. Not sure what I did but they are sore and irritated. I could feel it every step. Not enough to not run but thought it would be good to only run 6 easy miles. Will have to ice it some tonight as it is still bothering me today. We will see how things go tomorrow at the hilly 5K. I'm not expecting any great results but I need to get back in a race to remember what it is like to race. I have not run a race in over 2 years!

Race: Striders Winter Racing Circuit 5K (3.1 Miles) 00:18:30, Place overall: 14, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.900.003.100.000.000.000.0012.00

Not a great day for me but since it was my first race in over two years I am happy to just be back out there again. Going into the race I was not feeling great and definetly not expecting much. With the nagging ankle and foot problems along with the cough I was not too excited. This course has to be one of the toughest 5K courses I have ever run if not the toughest. Kind of lost it mentally during the 2nd mile. I felt like I checked out mentally and just backed way off. Around 2 miles I was passed by a couple runners and that somewhat woke me up again. Mile splits were 5:53, 6:24, and 5:31 according to GPS. The first two mile markers agreed almost exactly with the GPS. However for some reason the third mile on GPS and the 3m cone were off by 8 seconds. From 3m cone to finish was measured at .1 so it was accurate but overall distance came out as 3.14 miles. I guess I must not have run the tangents very good during the last mile or the GPS was off by .04 during mile three. 12 miles total for the day after running with kids when I got home from the race.

It was nice to meet a lot of the fastrunningblog community in person and it seems as quite a few had good races today. Congrats!

Comments
From Paul Petersen on Sat, Feb 10, 2007 at 22:50:08

Ted, nice job today. It was great meeting you and being able to now put a face with the blog!

From Cody on Sun, Feb 11, 2007 at 12:16:56

Ted,

Good Work. It was nice to meet you and I hope to keep up with you someday. My Garmin showed 3.12 so I must have ran poor tangents too...or the unthinkable, the course or worse, the garmin is off. Keep working hard and you can be back to your 2:28 marathon goals

From Nick on Sun, Feb 11, 2007 at 21:11:36

Hey, nice race yesterday! From the sounds of it, this 5k was a tough one, but you definitely stuck it through to finish with a good time! Thanks for the comments in my blog. The runners name that beat me was a Kenyan or Ethiopian named Joseph Manilafasna. He was a great runner. I look forward to following your blog!

From steve ashbaker on Sun, Feb 11, 2007 at 22:29:59

Hey, good job. Thanks for your thoughts on training and your past experience with the marathon. It was very helpful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.040.000.000.000.000.000.0012.04

Started at 4:45am as usual from BYU and met Sahsa on the Provo River Trail. I was pleasently surprised that my legs are not very sore at all from the 5K. I thought they would be pretty sore due to the steep downhill sections. The only soreness is a little bit in my shins and calves but not very noticable at all. My quads are fine and my ankle and foot problem were barely noticable as well. The cough is much better and I was much less congested this morning as well. Ran the normal 10.04 mile out and back and then did two more miles on the BYU indoor track. Two miles on the indoor track were 6:47 and 6:17 and felt very relaxed for both. The 2nd mile surprised me because I did not feel like I really picked it up very much. It was about 30'F this morning with some fairly icy patches on he roads and trail. It sure was nice to run in just shorts and a shirt on the indoor track after having pants and layers outside. I think the extra clothes really slow you done more than one thinks. Overall averaged about 7:10 pace for the 12 miles. Hopefully things will begin to look up this week after having a down week last week physically. Also did the normal Mon, Wed, Fri push-up and sit-up routine of 125 each. This workout is getting easier and easier so I can tell that my core strength is increasing nicely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.042.502.500.000.000.000.0010.04

Ran from Sasha's house at 4:45am. Congestion still hanging around but gettting much better. For some reason my lower back was feeling out of whack and running felt awkward. We did normal 10 mile course and also did the 2.5 mile tempo. I did not feel good for the entire tempo, again just felt awkward, not very smooth. Ended up running 14:08 for the 2.5 miles which is my fastest time so far this year but was surprised I did the way I was feeling. Mile splits were 5:36, 5:45, and 2:47 for the last 1/2 mile. On the way back I gradually picked it up for the 2.5 mile section again and ran splits of 6:33, 6:22, and 3:00 for last 1/2 mile. Not a very good day as far as how I felt but at least I did get 2.5 miles of qaulity in. Plan on riding mountain bike later today.

 Went mountain biking for about an hour. Probably only covered about 8 miles but it was on some very hilly and rough terrain. Actually had to get off bike and carry bike on shoulder in several areas on the trails due to steepness and rocks. The quads got a very good workout this evening!
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy normal 10 mile Wednesday morning 4:45am run. Quads were a little tired from hard run and mountain bike yesterday but not too bad. Ran between 7:20-40 the majority of the run. Did normal 125 push-ups and sit-ups workout as well. The cold and cough is getting much better but still not completely gone yet. This thing just wants to linger. Maybe by the end of the week it will finally disappear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.001.750.000.000.0010.00

Not a good day running for me. Legs felt very flat and awkward today. It could have something to do with not getting much sleep last night as my youngest was up every two hours throwing-up. I also have been having lower back problems this week that could be effecting my running. I should probably see a chiropractor as I tend to have these problems about one week every month ever since I returned from Iraq. Sasha and I ran at 5:30, our sleep in day. We did ten miles total with majority very slow. We planned on doing 5x1000 but ended up doing 2x1200 in 4:04 and 4:11. After the second one we determined it was best not to do any more. My legs just did not feel right today and I was working way to hard for a 4:11 1200. After that we just ran easy and then did 4x100 on the way back. The 100s were fairly fast for in the dark on the trail. We did them all between 14.7 and 16 seconds if I recall correctly. Overall a very flat down day for me.

Comments
From Paul Petersen on Thu, Feb 15, 2007 at 12:24:37

Ted, I had lower back problems as well, and chiropractic has really pulled my body together. My form and mechanics feel a lot better now than last year because of it. I just go every 5-6 weeks now for maintenance, so it's not much of a money-suck at this point either.

From Sasha Pachev on Thu, Feb 15, 2007 at 13:19:46

Ted - the 100s were 17.7, 16.3, 15.8, then the last one I got 14.7, you were about 15.0. Dr. Jex will give you a free exam, which is quite comprehensive - includes several X-rays, range of motion tests, etc. If anything, the results would give us some food for thought.

Also - note how a lower back problem reduces your ability to maintain speed. I noticed that normally if you are not going to hold a pace for aerobic fitness reasons you just do not start at it.

From ArmyRunner on Thu, Feb 15, 2007 at 13:26:44

Sasha, how do I go about setting up the free exam with Dr. Jex?

From Sasha Pachev on Thu, Feb 15, 2007 at 14:28:17

Call his office at (801) 922-4313 for an appointment. Mention the offer for a free exam from his current patient.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.040.000.000.000.000.000.0012.04

Easy running today but upper quads were a little sore from the 4x100 sprints. This tells me that I have not used my fast twitch muscle fibers and they are sore from the effort yesterday. I probably need to incorporate more 4-6x100 type efforts into my routine. Ran at the normal time (4:45am) and route (Provo River) with Sasha for 10 miles and then did 125 push-ups, 125 sit-ups and ran two more miles on the BYU indoor track. Outside I was running about 7:20-30 pace easy and when I ran inside with what seemed to be the same effort I was running 6:30-45 pace. It seems to make a pretty big difference running in shorts with the lights versus in the dark with tights on. I have noticed this in the past as well when I would run in the early morning versus the late afternoon. In the morning I would have to work to run sub 7:00 pace but in the afternoon I would run an easy run and 6:45 would be very relaxed. For me it seems that the difference from morning run to afternoon run was at least 20 seconds per mile with waht I percieved as the same effort. It would be interesting to see what the heart rate says at the same pace in the early morning versus a late afternoon run. I have an appointment with the chiropractor on Monday so we will see what he ahs to say about my back. This has been a rough week for me running wise so hopefully things will feel better next week.

Comments
From Sasha Pachev on Fri, Feb 16, 2007 at 12:51:54

HR would probably be the same, maybe if you were to have the same air temperature, it would be a couple of beats lower from slightly lesser weight and not having a restricted motion. I think the majority of those 20 seconds per mile are in the nervous system. I've had many days when I'd be running at 7:30 pace for the first 4 miles, feel like I am working pretty hard, but HR would not even cross 120.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.0510.000.000.000.000.000.0016.05

I keep thinking one of these days I will wake up and not have any congestion. Today wasn't that day. The cold that never ends is still with me. Either that or I just keep getting one cold after another. Quads were still a little sore today. Met at Sasha's house at 7:00am and did a 2 mile warm-up. Then did our normal 10 mile tempo run on our 2.5 mile section of the Provo River Trail. I decieded to be more conservative from the start today and try and run a more even pace the whole 10 miles. Ran 61:10 for the 10 miles with all miles between 6:00-6:12 pace. 2.5 mile splits were 15:10, 15:15, 15:25, 15:20. The quads were very fatigued and heavy the whole run but other than that I was able to hold a pretty steady pace. We then ran 4 more miles to make it 16 for the day. Average for the whole 16 was 6:35 pace. 70 miles for the week on six days of running plus a good mountain bike workout. Considering how me legs felt this week not a bad week.

Comments
From Maria on Sat, Feb 17, 2007 at 13:34:51

Ted, you may have some low grade URI (upper respiratory infection) or bronchitis, or something else - this "cold" has been around for a few weeks already. I would check it out. No point being miserable for so long. Go to the doctor, just to see what it is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.140.000.000.000.000.000.0013.14

Ran at 7:00am with Sasha in the snow. The snow was not too bad but the wind made it miserable down by the lake. It was almost blizzard conditions along the lake front. Ran easy the majority of run except for a mile where we were trying to catch another runner that had passed us earlier. Averaged under 7:30 pace but ran most miles close to 7:00 pace as we started at 9:00 pace for the first 1.5 miles running with a neighbor of Sasha's. Legs felt flat today but no soreness to speak of.  

Went to see chiropractor today but will not get the results from x-rays and test until tomorrow. We will see what he has to say tomorrow.

I took my son James who is 12 to the BYU indoor track to run this evening. He wanted to do a mile time trial. We did 3.1 miles total. We did a 1 mile warm-up in 8:00 minutes and then did his mile time trial. James was motivated to run fast because some of the BYU runners were there including Josh Rohatinsky. He ran his best mile time by 24 seconds. He ran a 6:29 mile so his daily 3-4 mile runs are starting to pay off for him. He was pretty excited. The track is 5 laps to the mile and his splits were 1:18, 1:18, 1:19, 1:20, 1:14. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy Provo River run at 4:45am with Sasha. Legs are still a bit tired and heavy feeling so decieded to just keep it easy today. Maybe run something faster tomorrow but will wait and see how I feel. 10 miles in just under 7:30 pace overall. 

Rode 12 miles on mountain bike in the hills. Worked hard on the hills and felt the burn in the quads. Good workout for the quads overall. Did 60 push-ups and sit-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.400.001.001.000.000.000.0013.40

13.4 miles total this morning. Did 10.4 with Sasha along Provo River as usual but we did 1 mile in 5:44 and then 4x400 in 1:23, 1:21, 1:20, 1:18 with a 400 jog rest between. The rest of the run was easy. Then did the normal 125 push-ups and sit-ups at the BYU indoor track followed by 3 miles on the track with last mile in 6:35. Averaged just under 7:20 for the total 13.4 miles. Legs were tired today but not as bad as I thought they would be after last nights mountain bike ride. Just over 36 miles of running and 12 miles of mountain biking in the first three days this week. I plan on running the Striders 10K this weekend but I want to keep my mileage up. I can't afford to drop mileage for these races when my real goal is to get the miles up this year and lose the last 10lbs that still needs to come off. This years races are not as important to me as the return to high mileage and my previous weight. I figure I need a good solid year of higher mileage to get back to the level of fitness I was at two years ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 mile run with Sasha on normal daily route. One of these days I will convince Sasha to run a different route. Legs felt pretty tired today. 

Comments
From Paul Petersen on Thu, Feb 22, 2007 at 12:04:10

Yeah, I can't believe how much you guys run that route! Tell Sasha that "adventure is the spice of life"!

From Sasha Pachev on Thu, Feb 22, 2007 at 14:19:49

Paul - for me the adventure comes in the changes of pace and watching how my body responds to it.

From Paul Petersen on Thu, Feb 22, 2007 at 14:26:49

Ha ha. I figured as much; I'm just giving you a hard time, Sasha. I'll see both you guys on Saturday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

Easy 7.1 miles in the snow this morning. The snow could make the conditions for the 10K in Ogden tomorrow interesting. I crashed my bike on tuesday while avoiding being hit by a car. At the time I did not think much of it but I noticed yestreday that my left shoulder, left knee and left foot were a bit sore and bruised. I was wondering why they hurt and then it dawned on me that is the side that I hit the ground on when I crashed. Better hitting the ground and getting a few bruises than getting hit by the car that made a left turn without looking. Only did 50 push-ups and sit-ups this morning followed by 30 minutes of shoveling the heavy wet snow out of the driveway. See all those going to the Striders 10K mountain race tomorrow morning.

Race: Striders 10K (6.3 Miles) 00:39:13, Place overall: 18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.806.300.000.000.000.000.0014.10

A tough course and a cold day made for a challenging day. I felt very flat during my warm-up an the quads were tired just trying to do strides. I was hoping that they would feel better as the race progressed but they did not. The legs felt very heavy and dead even on the downhill sections. I never truly felt winded but felt like I had hit the wall in a marathon pretty much the whole way. Overall this was a tough day for me. That's ok though because it is good to just be able to get out to the races and at least get to know everyone a little better. I have not really set any goals this year time wise so I keep having to remind myself to not be disappointed in the results right now. My first goal is to get the mileage back up to at least 100 miles a week before the end of the year. My second goal is to run a sub 2:45 marathon this year. I figure if I accomplish the first goal the second will happen as a result. I am up to 70 miles a week the last two weeks on single runs so things are headed in the right direction. Next week I will shoot for 75 miles and then take a drop down a little the following week. I have found that three weeks of building or maintaining higher mileage followed by a week about 10-20% lower works well for me and lets me recover enough to build again for three weeks. I hope to be up to 85 miles a week by the first week of May and maintain that through most of the summer before increasing the mileage again after TOU Marathon. If all goes well I will be at 100 mile weeks during the month of December. Well there you have it my year long progression plan. Hopefully it all works out so next year I can start going after some PRs at the age of 39.

Congratulations to all for finishing today and especially to all of those that actually had a decent race. I am not sure how tough the 10 miler will be in a couple of weeks but I hear it is another tough one. It sure would be nice to run one of those fast downhill courses that Utah is famous for because so far the only two races I have run in Utah have been two of the toughest courses I have ever run. Here's hopeing that tough race courses equals faster racing in the future!

Comments
From Cody on Sat, Feb 24, 2007 at 22:17:56

Ted,

You ran a good race. I wouldn't worry too much right now. Like you said, you are still building base. I wouldn't be able to walk let alone race after putting the hard miles that you do. It will pay off in the long run. It was sure nice to chat and get you know you better.

From Paul Petersen on Sun, Feb 25, 2007 at 10:02:50

Nice job today Ted. Many people are not as patient as you, when it comes to long-term vision and planning of training. Your patience will pay off!

From Scott Browning on Sun, Feb 25, 2007 at 10:44:29

Ted,

Great race yesterday!! We are both on the same path, I am trying to come back from years of nagging injuries and I think that by the end of this year I should be running well again. It sounds like you have a good long term plan and are patient enough to see it through. I look forward to racing with you often this season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.200.002.000.000.000.000.0013.20

Conducted an Army Physical Fitness Test with the BYU cadets at 5:30am. This consists of doing as many push-ups as you can in 2 minutes followed by as many sit-ups as you can in 2 minutes and then a 2 mile run. During push-ups your arms must come to about 90 degrees (basically even with the shoulder blades) when going down and the elbows must fully extend when going up. You cannot rest by touching your knees to the ground during the 2 minutes, you can stop but must stay in the push-up position only. During sit-ups you cannot stop in the down position, you can stop in the up position but cannot use your elbows or hands to hold yourself up in any way. On sit-ups you must come all the way up until the shoulders are past the lower spin, basically until your elbows are at the edge of your knees. You must also keep your fingers interlocked behind your head at all times. Someone holds your feet during the sit-ups. After sit-ups you get about a 10 minute rest to stretch out and warm-up before running the 2 mile run. You are then scored by your age. A maximum score is 300 points but there is an extended scale that will score beyond 300 but only if you get 100 points in each event first.

I did 83 push-ups, 101 sit-ups and ran the 2 miles in 11:01 on the BYU indoor track. When you enter that score in the APFT claculator it comes out to a 360 which is one of my higher scores over my 15 year career. It is also one of the top 7 scores out of about 200 cadets in the program. I like to give the cadets a hard time about being beat by an old man. If you want to do your own test and see how you would score you can get your score from the following on-line calculator.

APFT Calculator

Before the 2 mile I ran a mile easy warm-up and then ran even 5:30 splits during the 2 mile run. I actually felt ok except for my shins were pretty tight from the sit-ups. I felt like I could at least maintain that pace for a 5K which would give me a shot at sub 17:00 on a flat course or the track. Afterwards I went for a 10 mile run with Sasha. Ended up with 13.2 miles with an average pace of 6:59. Felt much better than I did on saturday.

Comments
From Chad on Mon, Feb 26, 2007 at 12:38:56

I feel like I got a great workout just reading your blog, Ted!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 mile run with Sasha this morning. Legs are a little tired from yesterday. Did 8x100 strides towards the end of the run. May run or bike more later today depending on the weather. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

Nothing exciting today just the usual 4:45am run. I ran 14.04 miles total at an average of 7:05. Legs were dead today. The quads and IT were fatigued and the legs just did not want to go faster than 7:00 pace. ran 10 outside and last 4 on the indoor track at BYU. Sasha wanted to do a tempo but I was not up for it so he took off for a 5 mile tempo on his own. Only did 50 push-ups and 50 sit-ups as I am still a bit sore from the APFT on Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

After today's run I feel like there should be a category above for very easy miles. I really needed a true easy run and today I did just that. I did the normal run with Sasha but we just chatted and ran at about 7:30-8:00 pace the entire time. This was a good true rest day for me. I need to force myself to do this every once in awhile as I have a tendency to gradually pick runs up to 7:00 pace or faster on a daily basis and it adds up after awhile. It felt good to not feel tired by the end of the 10 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.003.500.000.000.000.000.0013.50

13.5 miles at a steady pace and last three miles at about 6:10 pace. Felt ok for 4:30 in the morning. Not much else to talk about.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Was up in Logan this morning and got up at 4:15 and ran 13 miles with one of cadets that is on BYU Track Team. I forgot my GPS so just ran by feel and estimated distance. We started at what felt like 7:20-30 pace and gradually picked it up. By the end I thinkg we were at about 6:30-40 pace at least. This was an easy run for him and he guessed about the same paces I did throughout the run. It was very cold in Logan official temperature when we were running was -9.4'F!!! I'm starting to be thankful for Provo weather considering it was 15'F this morning in Provo. 

After running we went downhill skiing at Beaver Mountain. It was a perfect day with awesome fresh snow and about 9 inches of powder. I have not skiied in over 10 years and was a little concerned but things came back to me quickly. My goal was to not get injured and I managed to come away with no crashes and no injuries that I can speak of right now. I stuck to blue courses most of the day but towards end of the day went on a off course powder run that turned into black diamond material. I was in a little over my head but managed to make it out unscathed except for some very tired quads. I forgot how much of a workout downhill skiing can be. The quads really get worked pretty hard and I am beat after driving back at the end of the day to Provo. A very long, tiring day but fun. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.701.002.500.000.000.000.0013.20

Ran a total of 13.2 miles this morning with an overall average of 6:40 pace. Met Sasha for 4:45am run as usual and he wanted to do a tempo as well. He wanted to do 5 mile tempo but I decieded a 2.5 mile tempo for myself was good. I actually felt ok today. Not what I would call great but not bad either. I ran the 2.5 mile tempo in 13:55 which is my fastest time. Mile splits were 5:39, 5:35 and last half in 2:41. I had about a one minute bathroom stop just before 2 miles so it probably helped the last half mile but I still feel I was faster than my previous best time of 14:08. Finished run back to BYU and did 135 push-ups and sit-ups followed by 3 more miles on the BYU indoor track. Last three miles on track were 7:22, 6:45, and 6:21. Gradually picked it up as I ran and felt ok even at 6:21. It was nice to have a day where quads were not feeling totally fatigued.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.540.000.500.000.000.000.0010.04

Easy 10 miles from Sasha's house at 4:45am. Average pace was about 7:33. We did 8x100m strides during the second half. I ran the 100m strides in about 18-19 seconds each. Legs were a little tired and could feel some soreness in the quads throughout the run. Right groin is bothering me a little as well. Sasha is planning 12x400m hard tomorrow so we will see how things go for me as I want to make sure I do not push it to hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.651.000.001.500.000.000.0014.15

14.15 miles total today. Met Sasha and did 6x400m with 200 jog on the trail in middle of run. 400s were hard but not all out. Splits were 74, 73, 74, 74, 75, 75. Quads still a little heavy and right groin and hip still bothering me a little. Ran back to BYU and did 150 push-ups and sit-ups followed by three more miles on indoor track at 7:06, 6:53, 6:27. Relaxed but gradually picked up as I felt ok. I have increased the push-up/sit-up routine to the following. I do sets of 50, 40, 30, 20 and 10 of each for a total of 150 each now. Previously I was only doing 125 each. Only rest is the time it takes to switch between push-ups and sit-ups after each set. Trying to keep mileage up this week but will probably not run more than easy runs the next couple days before the 10 miler to give myself a chance at running at least a good tempo on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.650.000.000.000.000.000.008.65

Ran a very easy 8+ miles. Decieded to not run 10 today as the right groin and hip are still bothering me. We kept it very easy the whole time today between 7:30-40 pace. Not much else to write other than it was a balmy 39'F today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

Another easy day of only 6 miles and did 4xstrides just for the heck of it. Hip and groin still not 100%. Another grueling hill race in Ogden tomorrow! Should be a good workout at least.

Race: Striders 10 Miler (10 Miles) 01:00:36, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.0010.000.000.000.000.0017.10

Finally felt ok during a race. I felt pretty good at the start and decieded to just go with a faster pace and see what happens. I did not run the hills very strong but was able to recover and run well on the down and flat sections. Overall I am pleased with the result for where I am at in my training right now. Ran 3.1 warm up and a little over 4 miles after the race. Course was at 9.93 miles on the GPS. It was noted that we turned a block early around the 3 mile mark so that is where the .1 difference was lost. 17 miles for the day puts me at about 70 for the week as well.

Oh yeah my GPS mile splits were 1=5:53 (this felt very easy and actually caught Sasha's group and told them they needed to speed up); 2=5:12 (11:05) (mostly downhill but still very fast as I was trying to hold on to the tail end of Sasha's pack); 3=5:45 (16:50) (slowed down this mile as I knew this was a more realistic pace with all of the uphill running to come , at this point I was pretty much running by myself the rest of the racee); 4=6:05 (22:57) (this was a gradual uphill mile but not too bad); 5=6:39 (29:36) (this was when the road started to go up and only got worse as we went); 6=6:55 (36:31) (this mile would have been even slower but the last 1/4 mile was a slight down, this was a pretty tough 2 mile stretch); 7=7:18 (43:49) (pure pain right hear! monster hill that I just went into survival mode on and realized that I am not very strong on hills right now, OUCH!); 8=5:20 (49:09) (I recovered well and was able to really get moving again on the downhill at least for this mile); 9=5:55 (55:04) (I could feel the headwind on this mile and was not really enjoying it at this point); 10=5:32 on the short GPS mile but clocked a 5:58 actual last mile per course marking which I was happy with considering it had another good hill in it; overall 60:36.

Went kayaing on the Provo River for about an hour and a half in the afternoon. Kayaking is a great upper body workout and believe it or not it actually worked the cardiovascular as well. However the water is very cold at this time of year so my feet and hands were pretty frozen by the end. Two weeks until the Moab Adventure Xstream team race that I am racing. It should be pretty fun and very challenging.

Comments
From Scott Browning on Sat, Mar 10, 2007 at 22:42:59

Great run today, I am impressed with your performance!!! It is good to see you have a great day. I look forward to seeing you in the half.

From Paul Petersen on Sun, Mar 11, 2007 at 10:35:22

Great job! Your good training and fitness level is really showing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

14.04 miles today at an average of 7:23 pace. The legs are a little sore from the race on Saturday. Soreness is mainly in the outer quads and some in the shins. Ran relaxed today on the Provo River as usual. Ran 11 miles with Sasha and then hit the BYU track and did 150 push-ups and sit-ups routine followed by 3 more miles on the indoor track. 3 miles indoor were 7:16, 6:52, 6:43. Looking at having a higher mileage week this week and then somewhat of a rest week next week. Would be nice to hit somewhere around 80 miles on six day singles this week. Also plan on riding the bike at least twice and kayaking again on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10.04 in the AM with Sasha along Provo River trail. Legs still a little sore but not too bad.

Rode mountain bike 12-14 miles on the trails along the bench. Tough up and down riding for just over an hour. I'm sure this counts for something mileage wise but not sure what. Worked the quads really hard during the ride. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Ran from my house for a total of 11 miles. Sasha was not feeling well so I was on my own. Tough part about running from my house is finishing the last two miles up some pretty decent hills. Averaged 7:30 pace even with the hills. Relaxed run overall and legs are starting to feel much better.

Comments
From wheakory on Thu, Mar 15, 2007 at 14:04:29

Nice run and way to finish strong on the hills. I'm glad your legs are feeling better and getting the energy back.

Speaking of hills. I blogged Sasha and he told me to ask you about the Boston Marathon hills, because I asked him a question about Boston. I know the placement of the hills is the killer at mile 20. What was your strategy running these hills?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.040.000.000.000.000.000.0012.04

Easy but very early 4:15am run. Met Sasha for 8 miles of it but he was still recovering from sickness. I have been running easier this week but increasing the miles. Goal is to get at least 80 miles this week and then look at adding tempos, etc... back in to the mix again next week. 12 miles for the day at about a 7:37 average overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.101.001.000.000.000.000.0014.10

14.1 miles this morning starting at 4:15am again. Ran 8 with Sasha and 12 on the Provo River Trail. Easy miles again. However, the last 2 miles I joined the cadets for their 2 mile run test. I was pacing the faster cadets. The first mile was 6:00 and the second mile was 5:33. Both felt good and very relaxed. I think I could have finished with a 5:20 mile but I was trying to pace one of the cadets and started to pull away too much so held back. Overall not feeling too bad and the miles are coming along nicely. Long hard workout day tomorrow so we will see how things go.

Comments
From wheakory on Sat, Mar 17, 2007 at 01:42:08

Nice speed you had a lot left in the tank.

What's your actual marathon pace?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.001.003.000.000.000.000.0020.00

Wow, what a day. 38 miles total covered today via kayak, bike and running. 20 miles running, 14 miles in the hills on the mountain bike and 4 miles in the kayak down at the lake. Started the day with Sasha int he canyon and did 15 miles with 7.5 miles of up hill running and 7.5 miles of down. We ran the 3 mile tempo going down in 5:42, 5:42, and 5:29 and then turned and went up medium effort for a mile in about 6:29. My goal on the down hill 3 miles was to stay relaxed at what felt like a good 1/2 marathon effort. The 5:42 miles felt more like 1/2 marathon effort whereas I picked it up the third mile and that felt a bit harder but still not what I would consider 5K effort. When we turned to go up I backed off to what felt closer to marathon pace effort up hill. Finished 15 miles at 8:00am and had to hurry home to go watch my daughter sing int he conference center in Salt Lake. Left the house at 8:45am and was pulling up to the conference center about 9:30am just in time for the start. We then had to hurry back to BYU because she had a band concert that she needed to be back for at 12:30. We made it to BYU with 5 minutes to spare. At this point I was tired, hungry and ready for a break that was not coming anytime soon today.

The day continued at this pace as I met up with my team mates for the Adventure Xstream race for our final practice before next weeks competition. We headed to Utah Lake for an hour in the kayak covering about 4 miles. This is much more work than one can imagine if you have not done this before. Very hard on the upper body to work the paddles for an hour straight. The legs also get a little cramped up sitting for that long int he kayak. As soon as we were done we put our running shoes on and ran from the lake to BYU campus which is 5 miles of gradual uphill. This was our first real test with our whole team on a run and I was very surprised as everyone ran pretty strong. We were not sure how fast our female athlete could run but knew she had potential. Today she proved she can run. She had a baby about 3-4 months ago and she has obviuosly bounced back very quickly. We decieded to run at her pace and she actually was running about as fast as one of our male runners wanted to go. The first mile was 7:10 and she was chatting and very relaxed. Miles 2-4 were at exactly 7:00 pace and the 5th mile was a 6:45! 5 miles in 34:55 and she was talking the whole way. She is in much better shape than we anticipated.

From there we jumped on our mountain bikes and headed for the hills. We rode from BYU to Slate Canyon and started the severe climbing. There are some very long and steep hills along the trails that even required us to get off and push the bikes at some points. The quads were on fire big time and this was pretty tough. Climbing steep hills on loose surface on a mountain bike is not an easy or fun task. Rode for an hour covering only 13 miles so this gives one an idea of how tough this ride was. We really wanted to push it a little today as our final workout/test before next weekend at Moab. The race covers about 8-10 mils in the kayak followed by 30-40 on the bike and finishes with 6-8 miles running and a 300 foot rappel thrown in somewhere as well. We are hoping to do well even though this is our first attempt.

Overall, a very tough and challenging day today covering about 38 miles. with 20 miles running at just under 7:00 pace average. I am sitting here beat typing this. I did not eat or drink enough all day and am zonked. All I can say is I am truly glad tomorrow is a day of rest!

Ended up getting 81 miles of running in this week along with 27 miles on the bike in the hills and 4 miles in the kayak.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.951.500.500.000.000.000.0014.95

Overall I felt a little tired today but not any soreness to really mention. I thought I would be pretty sore from Saturday but fortunatley I am just a little tired. Ran almost 15 miles this morning at an average pace of 7:20. Started at 4:30am and ran almost 3 miles and then linked up with Sasha. Then ran 10 with Sasha back to BYU for a total of 12. Cadets were doing a 2 mile run for their PT test and I ran over to the start area and then decieded I should probably take it easy and just pace some of the slower cadets. Ran each 1/2 mile as follows at what felt very, very easy until the last 1/2 when I picked it up to what felt like threshold pace or slightly faster. Each 1/2 mile = 3:00, 3:10, 3:15, 2:45. Picked it up last 1/2 mile but still felt reasonable, I would say somewhere around 10K effort or slightly faster. Decent day overall. Also did 100 push-ups and 100 sit-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.104.001.000.000.000.000.0012.10

Started at 4:30am and ran with Sasha after a couple miles. We did a 5 mile tempo in the middle that started off at a comfortable pace and we tried to gradually speed up but I wanted to make sure I stayed at what felt no faster than 1/2 marathon effort. We did not look at splits during run just ran by feel and looked at splits afterwards. Splits were: 1= 6:20, 2=6:10, 3=6:09, 4=5:59, 5=5:49. Sasha sped up and pulled away over the last 1/2 mile but I did not want to push faster than 1/2 marathon effort so let him go and maintained my effort. Overall a good run with only minor issues in legs. I am starting to feel like things are coming around for me. I feel like my fitness level has really started to increase. 

 Total today 12.1 miles average of just under 7:00 pace overall.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Easy run at 4:30am with Sasha. We got hit pretty hard by the storm this morning. The rain was coming down pretty good and the wind was blowing it sideways thus making it very cold and miserable at times. Ran easy and just chatted averaged 7:24 pace for 11 miles. Taking it easy the next couple days to make sure I am rested for the 50-60 miles I have to cover on Saturday in Moab.

Comments
From wheakory on Thu, Mar 22, 2007 at 10:11:16

Good luck in Moab. I hope you reach your goal time. You and Sasha have put in some impressive miles.

Also thank you for the information about Boston. I will try to sneak up from corral 3. I really feel my performance has increased since my last marathon. 14 weeks of training will do that, rather than running marathon's each month.

What's your goal for Moab?

From ArmyRunner on Thu, Mar 22, 2007 at 13:50:09

Our goal is to finish top 5 overall amongst competitive teams if all goes well. There are a lot of factors involved when you are covering 57.88 miles via Kayak, mountain bike, running and rappelling. The course also has over 6000 feet of elevation gain as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

Easy 8.4 miles a little later this morning at 6:15am. Ran on my own and decieded to sleep in a little to rest up for Saturdays Adventure Xstream Race in Moab. Averaged 7:13 pace.

Comments
From Scott Browning on Fri, Mar 23, 2007 at 08:08:55

Good Luck this weekend!!

From steve ashbaker on Fri, Mar 23, 2007 at 10:59:11

Please don't kill yourself. It would be nice to run again with you... Good Luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

6.55 mile easy run with Sasha. It has felt good to sleep in the last couple days. Depart for Moab today. Looking forward to a fun but challenging race tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
22.000.000.000.000.000.000.0022.00

Well our team survived the Moab Adventure Xstream race. I did not run 22 miles but I am giving myself credit for at least 22 miles of running effort wise. I did not come out completely unscathed as I crashed on the bike three times and really banged my right knee really hard on one of the crashes. The weather was cold and worst of all wet most of the day leading to some extremely difficult mountain bike riding at times as some of the sections over the course were on what they call slickrock and we discovered why it is called slickrock. One of my teammates crashed five times. Fortunately no race ending injuries for our team but I will have to see how my right knee fairs. I hit it really hard on a piece of solid rock. At the time I was in a lot of pain but quickly jumped back on the bike and just ignored it. At the end of the bike leg I took a peak at it and saw some good blood running down the leg but did not have time to really care and took off on the run. Luckily it did not hurt during the run. The first real chance I had to look at it closer was when we were waiting for the rappell. At that point I was a little concerned as it was swollen up pretty good. Continued on as it was not really hurting. By the end of the race the swelling actually had gone down a little so I was a little happier. Overall I think it is just a pretty good bruise as it is mainly just stiff and sore today with only a little swelling. Ice and Ibuprofin are my friends today. Other than the knee the rest of the body is tired and only a little bit of soreness. We will see how this week goes running wise. It was an awesome race and I have a lot of respect for the professional teams after doing this and seeing how fast they really are. I am not sure I will rush out to do another one any time soon but I had a blast and experienced a whole new type of racing and pain. Below is my race recap.

Before the race they do not tell you the order of events or distances, you recieve these at check-in time the night before. This leaves some planning and preparation to be done on race night. In the past it had always started with the kayak and then bike-run-rappel-bike. At race check-in we found out it would be bike-run-rappell-bike-kayak. The distances this year went heavy on the mountain bike side with some very hard and long climbs. The race started at 8:00 for the 37 or so competitive coed teams. So you had about 148 mountain bikes all crammed on a two lane road for the start. Our team got stuck behind some traffic at the start but we made our way up to the back of the lead pack of teams right before we left the road and started to climb on the dirt roads. The first leg of the bike would be a real gut check as it was a total climb fest followed by a very slick, fast and technical downhill section. When we turned off road we were at about 3,800 feet and commenced our climbing. Over the next 5-6 miles we climbed about 2,000 feet and then it did not end there as it did level out a little but we still were climbing gradually until about the 20 mile mark peaking out at about 6,400 feet. The first 5-6 miles was some of the steepest and toughest climbing I have ever seen. Not only was it very steep but it was also very sandy and muddy in spots as well. It was bad enough that everyone had to get off and walk throughout many sections as it was impossible to ride. Our team actually was doing quite well at this point. We then turned downhill and began to really fly. Maybe a little too fast as this is where we had our crashes. As none of us are very experienced moutain bike riders we would lose control around some turns that were tighter than anticipated and when you hit the slickrock in a turn with too much speed things were not so pretty. We still held our own at this point as a bunch of rookie amatuers. The run leg doubled back on the bike course so we were able to count teams and we determined that we were in 7th or 8th at the end of the bike leg and transitioned to the run. We knew we had a strong run team so we took off on the run at a good clip. However, one of our teammates started having stomach problems and cramping up a little so we had to slow down quite a bit. At this point no teams caught us even though we slowed down. The run leg was about 6 miles and the last 5 miles was all up hill. The climb was similiar to the big hill on the Striders course but lasted for 5 miles and was on slickrock and mud. The run was easy for me as the pace was slow enough to not really make me work too hard. However, I did strap a rope from me to our teammate that was hurting and pull him along which made me work a little bit more. Once we hit the top we got to truly have a blast and rappell off a 300 foot cliff. This was truly the best part of the race. Nothing like hooking up to a rope and leaning back over a cliff and walking off backwards. 300 feet is along way up when you are looking down over your shoulder from the top connected to a rope. The last 100 or so feet was a free fall rappell as the cliff cut back and away from you and you went straight down. Again this was the highlight of the race! We were then back on the bikes and this is where bad luck came our way. Shortly after jumping on the bikes again we had one teammate get a flat tire. It took about 15 minutes to fix the flat and get going again. During this time a couple of teams passed us but we were probably still in the top 10 as far as we could tell and feeling pretty good. We took off again and caught one team and were gaining on another when our luck took an even a bigger turn downwards. At the base of the last big climb and with about 10 miles of biking left one of our teammates bikes derailer snapped completely off. For those that do not know you cannot pedal a bike without the derailer. We were doomed at this point and realized it was now a fight to just figure out a way to finish. We attempted to make the bike into a single speed bike as a derailer is not needed if you can do this. As we worked on the bike we watched teams going streaming by over what was about 45 minutes of attempted repairs. Ultimately we could not get it to work at all and decieded to walk the last big uphill section and have him coast down the other side. At the bottom of the big hill we had about 6 miles left but it was all flat and down so we hooked a tow rope up from one bike to another and towed to the kayak transition point. Overall we had lost at least an hour in repair time between the two incidents and probably a little more due to having to walk and tow a rider the last 10 miles. However, we were determined to finish at this point and were happy to have made it to the kayaks. The last leg was about 9 miles down the colorado river paddling for what seemed forever. Paddling hard for a long period of time was very painful and a lot more work than I anicipated. This for me was the toughest part of the race and I was extremely happy to see the finish.

The official race results will be posted some time on Monday so we do not know our overall finish amongst coed teams but we are pretty sure we dropped well out of the top 10 after our mechanical failure. We finished in 8 hours and 46 minutes and did notice that one of the teams that passed us when we were broken down finished in 7 hours and 44 minutes and was 9th place. So we were on track for around a 7 hours and 30-40 minutes finish when that occured is our best guess. At the least the top 4 teams are professional teams sponsored by Solomon, Nike etc.. and it showed. The winning team was Team Solomon and finished in just under 6 hours which is really moving. This is truly another sport that I did not know much about going into it but I have a lot of respect for it and had a great time. I'm not sure if I will do it again next year but we will see.

Well that is the long story. I'm not sure how many will read it but thought it was worth posting for those that may. Hopefully the knee is ok and I recover quickly. Now that this is over I guess it is time to focus strictly on running again.

Oh yeah the total distances were roughly 43 miles by bike, 6 miles running, 9 miles in the kayak and 300 feet by rope!

Comments
From steve ashbaker on Sun, Mar 25, 2007 at 18:28:34

Wow! What a ride! You know, that kind of race sounds like it takes a really well rounded athlete to compete in. Congratulations to you.

From Cody on Sun, Mar 25, 2007 at 19:23:43

Wow, I am drooling and crying all at the same time after reading that. Its a bummer that you had such bad luck, but a memorable experience nonetheless. That race sounds awesome!! I am impressed with the effort.

From Dustin Ence on Sun, Mar 25, 2007 at 20:23:20

Quite the adventure, hope you heal up and have no major injuries from the crash. It has been fun to read your blog and see how your training has gone over the last year and your runs with Sasha. I saw your post on Clyde's website about the Asics Ohana racer. I just got a pair, actually all of us down here at the St. George Running Center have been running in those lately, and I have really enjoyed my pair. I haven't ran a half or a full marathon in them yet, but I have done a few track workouts and a 5 mile race and a 10K. I think they are a good racer and would recommend them, especially if you like the fit and feel of Asics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.002.000.000.000.000.000.0011.00

Well, today was a test for the knee and body in general to see how things are doing after Saturday's adventure. So far so good. The knee is still a bit swollen but it does not really hurt to run on it. It feels a little stiff but that is about it. However, I did discover a few other bruises. I have one on my left knee that I did not notice untilI felt it during the run and afterwards when poking around at it found that it was bruised a little as well. Overall I am pleased as I am not very sore (the legs at least) and the knee seems ok. Most of my soreness is actually in the upper body from the kayak and probably some from the bike as well.

I ran an easy 11 miles along the Provo River and joined Sasha as usual. He wanted to get two miles of tempo work in and I wanted to err on the side of caution and not really push it. However, I did gradually pick it up for a couple of miles at what I would consider marathon pace effort running about 6:10 and 5:59 for the mile splits. Felt a little fatigure in the legs but otherwise not to bad. Overall averaged 7:11 pace for the 11 miles. Did 100 push-ups and sit-ups and could really feel the soreness in the shoulders and back. 

Comments
From Superfly on Mon, Mar 26, 2007 at 09:31:24

Ted in answer to your shoe question:

I like both pair but the Ohana Races would be my first pick in a whole marathon. I bought both to use for different races. The T4's are really nice for short races like a 10k that I ran in them on Saturday, but don't provide the support for anything longer than a half. I think later on in the race year as I am running better I'll wear the T4's in a half but for now I'll use the Ohana's. If you are brave you may be able to pull off a marathon in the T4's...Brian Sell and some of the other members of Hansons Running project ran in them at Boston last year.

From wheakory on Mon, Mar 26, 2007 at 12:23:44

Impressive Weekeend Ted that's quite an accomplishment for a rookie team. Take care of that need for some good recovery. That's impressive how you pulled one of your members along up the hill. Your an awesome athlete.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Easy 12 miles this morning with Sasha. Everything felt ok but I felt really awkward running this morning for some reason. It could have something to do with little sleep lsat night but I just felt really uncoordinated or something. Never really had this feeling before so it was kind of strange. Averaged 7:13 pace for 12 miles and did 10x100 meter strides. Still in recovery mode. I will try and keep the miles up this week but not psuh it unless I am feeling good.

Sasha was doing speed work and i went on ahead on the trail and right in the middle of the trail ran into a skunk. I stopped to avoid getting sprayed by him as he was not to happy to see me and did not really care to move out of the way either. All of a sudden here comes Sasha doing one of his 400s and I tell him to watch out for the skunk on the path. He just flys by me and right up on the skunk. After he went by I continued down the path and could really smell the skunk. I then ran into Sasha at the end of the path and as I went by him I could smell the skunk odor again. At this point I was wondering if he got sprayed. I continued on my run and he continued his workout and when I passed him again later I smelt the skunk again. Now I was pretty sure he was sprayed. When we finally linked up after he finished his workout I could still smell a bit of the skunk odor and told him that I think he may have been sprayed by the skunk. Not for sure but I think he may have been hit. We will have to find out if his family smelt the skunk when he went home. I'm sure he will write about it in his blog. 

Comments
From Chad on Tue, Mar 27, 2007 at 11:43:17

Glad you survived your skunk encounter. I had a similar skunk experience a few months ago:

http://chad.fastrunningblog.com/blog-09-15-2006.html

From Sasha Pachev on Tue, Mar 27, 2007 at 14:57:19

They sure did. I hope it is gone by tomorrow morning.

From steve ashbaker on Tue, Mar 27, 2007 at 20:26:20

Thanks, Sir! for the good words.

You saw that skunk just in time, Do all gunship pilots have that good of vision? I'll bet you probably don't even have wear your night sighting gear do you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

15 easy but very cold, wet and miserable miles early this morning. It was snowing very heavy but it was warm enough that I was drenched and soaked to the bone so I was about frozen by the end of the run. Not much else to write today. Oh yeah average pace was 7:08 today and I am feeling ok in general but my knees are still bruised up but getting better.

Good luck to all of the Del Sol Relay guys this weekend! 

Comments
From wheakory on Wed, Mar 28, 2007 at 23:22:20

Nice mid-week long run after a weekend of brutal hard work. I hope your bruises heal for you quick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.100.000.000.000.000.000.008.10

On a field training exercise with cadets this weekend in the hills and woods sleeping outside on the ground so getting runs in was going to be very difficult. Only three hours of sleep each night and not much time where we were not busy conducting exercises. However, we pretty much a lot of miles all day each day so I guess that counts for something. A lot of hills. I did manage to get in an 8 mile run in the evening which was a hilly run and I was not feeling so great from all of the walking all day. I did manage the last three miles or so at 6:00-6:30 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

After three hours of sleep I did not expect to get a run in today as we had a full day from 4:00am until midnight planned with no real breaks to speak of. I waas on my feet hiking over rough and hilly terrain the entire time trying to observe as much trainng as possible with the cadets. I hiked at least 9 miles and probably more so I gave myself credt for 9 miles. Not the same as running but believe it or not my legs are actually a little sore from all of the hiking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

After a second night of three hours of sleep and about 3 miles of hiking from 5:00-8:00am I finally got home and crashed for a few hours before taking James down to the BYU track for a run. He wanted to do a 5K on the track and see what he could do. We warmed up a mile and then ran the following for his 5K. 

Mile 1 = 7:02

Mile 2 = 6:54

Mile 3 = 6:44

5K = 21:22

So James set a 5K PR and did so with each mile getting faster. He ws hurting pretty good the last mile but he is starting to learn how to push it better all of the time. Not bad for 12 years old I guess.

Afterwards we cooled down a couple laps and then decieded to see how fast James could run a all out 100m. I had him do three of them. He complained at first beacause he was tired from the 5K but he did ok. He ran a 17.19 on the first and a 17.21 on the second. I then decieded to see what I could do on the third one and I hit a 14.5. These were all from a standing start. After one more jog lap I told James we were going to test his 400 meter speed as well. He protested a little but was willing to give it a shot. He chose lane 7 from the stagger and we ran 1:25 which is now his fastest 400m as well. So he now has PRs of the following:

100m = 17.19

400m = 1:25.25

1 Mile = 6:29

2 Mile = 13:38 (last 2 miles of 5K)

5K = 21:22

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.500.000.000.000.000.000.0016.50

Sasha is still out of town so I decieded to go a little longer on my own today. Also want to keep the miles up this week but be ready to run decent in the 1/2 marathon on Saturday. So I figure I will hit some higher mileage runs early in the week and then back off just a little before Saturday.

Overall the legs are still pretty sore and tired. I guess the hiking on Friday and Saturday were more work on my legs than I thought. I started slow and tried to pick it up as I ran. I ended up running the last 5 miles in 6:35-45 pace. Overall average for the whole run was 6:59 pace. Ok for a Monday morning run on sore legs. My left knee is still bugging me a bit from the adventure race bike crashes. I can really feel it the first mile or so and then it does not bug me as much after that. Hopefully it will go away over the next week or so.

For those interested the local masters family won the masters in both male and female at the Carlsbad 5K this weekend. Dennis ran 14:55 and Michelle ran 17:03! Link to article is below.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

8.5 miles easy today. Cut things short today as my legs are truly trashed right now. My knees are hurting and my legs are just plain dead. I am concerned about making it through the week right now let alone being able to race the 1/2 marathon on Saturday. At this point things are not looking so good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.300.000.000.000.000.000.004.30

Legs still totally trashed. It really hurts and is very difficult to get moving. It gets slightly better as I go but still not comfortable at all. Most of the pain/issues are in the inside quads leading into both inner knees. Both are sore to the touch and every step hurts. I also have some issues in the hamstrings as well. On top of that my left knee really kills for at least the first mile. For these reasons I only ran 4.3 miles this morning. I could have run 10 but at what cost? I am not sure what is going on as I have not done any killer workouts or anything that I would cosider hard enough to bring this on. I have never really had anything happen like this before so I am in new territory. All I can think is that the adventure race took a bigger toll on my body than I initiall thought and I jumped back into high mileage too quickly and my body shut down. However, the first three days after the race everything was doing ok and jut took a severe dive on the fourth day onward. We will see what tomorrow brings. For now more ice and ibuprofin and pray that I can attempt to race on Saturday.

Comments
From Chad on Wed, Apr 04, 2007 at 20:27:28

Remember too to hydrate well to flush all of the accumulated toxins in your muscles out of the system. Good luck in getting back on track. I'm sure you'll be fine.

From Scott Browning on Thu, Apr 05, 2007 at 11:10:10

I agree with Chad, you may have some chronic dehydation going, or even chronic glycogen depletion. I would concentrate on doing to a heavy complex carb intake over the next several days. Your hiking over the weekend may have cooked your quads as well. Have you tried doing an ice bath, sometimes helps to regenerate the tissue and stimulate blood flow. I hope you get feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Easy 8 miles this morning with Sasha. Legs feel a little better but still not good. Left knee really hurts firs couple miles but this is more of a tendon/joint type issue than a muscular issue so it will probably take longer to heal. Muscular wise legs are still fatigued but not as bad as previous couple of days. I will try as suggested and keep the fluid and carb intakes high. I may even jump in an ice bath (although this is pure torture). I'm just hoping to feel half way decent by Saturday so I can run the 1/2 without dying.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Only 4 easy miles this morning. The legs are feeling ok except for my left knee. It kills me for the first couple miles. After that it is bearable but it is starting to concern me. I will be at the 1/2 marathon tomorrow and hopefully be able to race. 

Race: Striders 1/2 Marathon (13.1 Miles) 01:19:05, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.4013.100.000.000.000.000.0016.50

I survived the Striders 1/2 Marathon this morning which was my goal. The knee hurt a little during the warm-up but not as bad as it has been so that was a good sign. It nagged at me on and off during the race but not enough to make me want to stop. However, I felt like I was running in mud the whole way so I am obviously still fatigued. The legs are very tired this evening and the left knee is stiff but other than that I think I should be ok. We will see how it feels come Monday morning. Race splits from Garmin below.

Mile 1
5:44
Mile 2
5:41
Mile 3
5:41
Mile 4
5:43
Mile 5
5:52
Mile 6
5:55
Mile 7
6:02
Mile 8
6:07
Mile 9
6:21
Mile 10
6:13
Mile 11
6:21
Mile 12
6:15
Mile 13
6:14
Last .15
49 Seconds
13.15 Total
1:19:05

 

Overall I am pleased considering how I have been feeling lately. Miles 9 and 11 were slow but I think these were the more uphill miles. Not as much downhill as I anticipated and the last 5 miles were pretty tough and seemed like they were on a gradual up the whole way.

Good job to all of the FastRunningBlog communiy today for a lot of good performances. Both Steve and Paul came through with some great performances finishing 1st and 3rd overall.

 

 

Comments
From steve ashbaker on Sun, Apr 08, 2007 at 23:26:52

Thanks for the ride and your advice before the race. It made the whole trip up to the race a lot shorter.

From Dave Holt on Mon, Apr 09, 2007 at 09:22:34

Good race. What's the plan with your knee now?

From James on Tue, Apr 10, 2007 at 23:17:49

Nice job! I was going to talk to you after the race but never got a chance. I know that we have met before this circuit, but I can't figure out where. I lived in Provo for 4 years though, before moving to Logan, maybe we met at Runner's Corner or at a Utah County race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.400.000.000.000.000.000.0010.40

10.4 easy miles at 7:45-50 pace from BYU at 4:30am. Met Sasha as usual about 2 miles into the run on the trail. The quads are a bit sore but bearable. The good news is the knee was only a little stiff this morning and the sharp pains that I was having last week for the first couple miles are gone! It looks like the ice and ibuprofin routine are working. Hopefully this continues this week and it completely heals up. Overall I actually feel better today than I did all last week. However, I will take this week one day at a time and run how the body feels. I want to fully recover and get back to feeling good again so I do not want to push it to hard to fast. As one of the other bloggers sayings goes "patience and perseverance". 

Once again good racing overall by the FastRunningBlog community. The blog had some great results including 1st, 2nd, 3rd, 6th, 9th, and 11th overall just to name the bloggers that I know in the top group. By Sasha's analysis he feels this course is similiar time wise to the Great Salt Lake 1/2 which he has caluculated to be 2-2:30 slower than a flat sea level 1/2. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

Alarm did not go off this morning and I slept in. Did not have time to run in the morning so I had to wait until I got home from work this evening. I was planning on doing at least 10 miles and maybe even throwing in some fsater stuff but once I got going the wind was killer and I felt like crud so I just decieded to turn around and go home. I think my body is still trying to tell me something and I am trying hard to listen to it right now. I struggle with the decision to cut things so short as I think I am just being weak and should push through it. It is probably the right thing to do but I just wish I was feeling decent again so I could get on with the training I know I need to be doing. :-(

Comments
From steve ashbaker on Tue, Apr 10, 2007 at 23:07:05

Hang in there and keep listening to the body. It will all come back in time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

11 easy miles with Sasha for about 8 miles. I actually felt half way decent this morning. Not great but a lot better than I have been feeling. Sasha was tired from his hard workout and he actually was having to slow me down which is probably a good thing because even though I feel better I should probably not push it the rest of this week and give the body a true chance to truly recover. A much better sign as I was starting to get a little concerned with what was happening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I slept in again today. At first I kind of felt guilty but then I figured that I must need the rest as it is not typical of me to sleep in, usually my internal alarm wakes me up before the alarm goes off. I was going to run after work but I just didn't feel like it when I got home. Again, a little guilt tried to convince me to run anyway but overall I felt I needed the break both physically and mentally.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.250.000.000.000.000.000.007.25

Met Sasha and ran an easy 7.25 miles just talking about training and different workouts that have worked in the past etc... We did a couple of strides and then a 400 at the end. The 400 was 1:19 and felt very comfortable. Overall an easy run. I am very glad I took yesterday off as my legs felt a ton better and mentally I feel like I am ready to start getting more serious about my running. Up until now I ahve been running with no plan. Just kind of putting in the miles and doing whatever each day. No plan in advance or any long term training plan other than just putting in miles. I think it is time to sit down and lay out a real training plan. I need to sit down and plan out a 4-6 month day by day training plan in writing. When I have done this in the past it has really helped me focus on my training and really improve. Of course it adjusts and changes as things progress but at least it gives me focus and direction in my training. I think I will lay this plan out to start following Ogden with the goal being Top of Utah or St. George (if I can get a race entry!).

Race: SUU ROTC 5K (3.1 Miles) 00:17:42, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.003.100.000.000.005.10

Busy last 24 hours but a decent race result. Not super fast but ok for the course. This week was a very low mileage week but I needed it. Next week I will try and get things going again. Friday night I had a military formal ball that I was at and did not get to bed until after 11:00pm. I then woke up this morning at 4:30am and jumped in the car for the 3 hour drive to Cedar City for the SUU Army ROTC 5K that the cadets put on each year as a fund raiser. Thwy did a great job and there was about 200 individuals registered this year. They had a ton of prize give aways and almost everyone walked away with something. I won a free pizza and a free desert. They even gave away a microwave a TV and a three day vacation. Not bad for a local 5K race. Now for the race report.

It was a hilly course and at 5,900 feet elevation with a little bit of wind as well so I knew the times would not be fast. The course is a two lap course around the SUU campus and starts with a gradual uphill for the first 1K that has a shorter (100m) steeper section right before the 1K. It then turns on a gradual down for about 800m. It is then fairly flat for 600-700m and turns back up for another decent climb (200m) bcak to the start area. Repeat and finish half way up the last hill on a 100m gradual hill. My GPS measured the course at 3.12 miles so pretty accurate. I do not know any local runners in Cedar City so had no clue as to how fast things would be. At the start I could tell they were one or two that looked like the running type but hard to tell. I decieded to go ahead and push the first 1K up the hill just to see if anyone was serious. I took it out and two guys seemed to jump in behind me. By the time we reached the steeper section of the hill right before 1K I noticed I was pulling away from them. I just cruised the down hill and tried to relax. At the end of the first lap I had a good 200-300m lead and was in time trial / tempo mode. I tried to hold steady up the hill again and keep things going well to the end. My goal going in was to break 18 minutes and I accomplished that running fairly steady. Mile splits were 5:30 (1k up and 600m down), 5:50 (600m flat and 1K up), 5:44 (mix of up and down). Loaded in course analyzer and it says it is 7 seconds per mile slower than a flat course. Overall I guess I am pleased. Not as fast as I would like but ok. I think with someone pushing I could have run 20 seconds faster or so.

Time to get back to some real training now that I am done slacking off this week!

Comments
From Dave Holt on Thu, Apr 19, 2007 at 14:11:49

I know that course like the back of my hand, being it was our warm-up loop for practice at SUU before every day. Good race. And of course, heading into Cedar, you know it is going to be a windy day no matter what!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Only three miles in the morning. Not much else to say other than this was not my plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.502.000.001.500.000.000.0010.00

10 miles total in the afternoon in 65 minutes. It was about 75 degrees and a little windy but I headed to the track to do some 400s. Ran 6x400 with a 200 jog rest. I was not sure what I could do for these but just wanted to see what kind of pace I could hold. The wind was a bit stiff on the back stretch but I still managed decent splits. I was thinking probably 75 seconds for each would be good. Splits were 70, 73, 73, 72, 71, 71. They were tough but not all out. After the last one I jogged a 400 and then did 2 miles at marathon pace effort in 5:58, 5:55. I have been having a hard time getting motivated to run lately. Kind of mentally fatigued I guess.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy provo River 10 with Sasha back at our normal 4:45am time. Felt ok. Ran easy 7:45 pace average.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.260.000.000.000.000.000.009.26

Easy 9.26 miles with Sasha in AM. I feel like crud today. I did not sleep well last night as my head was pounding all night, my throat is killing me and my sinuses are backed up pretty good. Just sitting here my joints are aching all over. Right now it seems I just keep getting hit with one thing after another. Not a good month for me so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy Provo River day with Sasha averag pace 7:18. I bit on the tired side as I am still a bit sick and I drove to Cedar City yesterday afternoon and drove back last night as well getting home about midnight.

Comments
From wheakory on Fri, Apr 20, 2007 at 15:17:53

Nice Running pace for being sick. I hope you start to feel better. Our you training a lot of downhill to get ready for the Ogden Marathon?

From ArmyRunner on Fri, Apr 20, 2007 at 15:47:59

Not much mostly flat as of late. However, I will see if I can convince Sahsa to start running more downhill in the canyon over the next couple weeks.

Feeling much better today than yesterday so things seem to be heading back in the right direction.

Glad to hear you are feeling good after Boston. I think 2:45 is well within your reach at Ogden and would be happy to try and pace you. No guarantee that I can go the whole way at that pace but I am willing to give it a shot.

From wheakory on Fri, Apr 20, 2007 at 17:54:14

Thanks it would be great to run with you guys. There is also no guarantees that I can hang on for a 2:45, but I never know until I give it a shot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.000.000.000.000.000.0014.00

14 mile run today average pace  of 6:42 overall. Ran relaxed the whole way. I had my wife drop me off and I ran 14 miles in one direction. First 7 miles was easy and moving along a 7:00-7:05 pace. At this point I wanted to gradually pick it up to waht felt like marathon pace for six miles with the goal of each mile getting faster. I was able to do so rather comfortably even though I was running into a stiff head wind the whole 14 miles. Mile splits from 8-13 miles were: 6:45, 6:30, 6:20, 6:14, 6:05, 5:50. Cooled down last mile in 6:55. Overall felt decent today and in control the whole way. Never felt like I was really pushing even with the stiff headwind at times. Hopefully this is a sign that things are better and maybe I can have a good week of training this week.

Congrats to everyone that ran in Salt Lake today. Sasha and Steve were both in top five in the 1/2 and full, way to go!

Comments
From Lybi on Sun, Apr 22, 2007 at 00:56:19

Wow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.041.000.000.000.000.000.0010.04

Easy run with Sasha in AM. Average for 10 miles was 7:07. We picked it up last mile and dropped the last 1/2 at about 2:53. Legs felt ok today some mild fatigue in the quads but not bad. It feels like my center of gravity has shifted forward the last couple of runs which I think is a good thing. I feel like I am getting better leg extension as well. Hope it continues.

On another note James (my 12 year old son) wanted to run 8x400 today on the track. He did this on his own and recorded the splits. When I came home he had them written down to show me. He had about 2 minutes rest between them.  His splits were:

78, 81, 85, 90, 91, 89, 92, 80

A little inconsistent but not bad since he has never done a workout like this. The 78 and 80 are actually his two fastest 400m times that I can think of for him.

Comments
From ashman on Mon, Apr 23, 2007 at 22:33:52

I ran the first half the way you advised me to. Worked out pretty well overall I must say. I'll elaborate on this the next time I see you.

From ashman on Mon, Apr 23, 2007 at 22:35:57

By the way I'm glad to see you running better. Do you think you will race on Saturday?

From ArmyRunner on Tue, Apr 24, 2007 at 09:26:08

Yes, I plan on running the 30K on Saturday. It will be good for me to get a good long run in and see how things go.

From calcio on Fri, Apr 27, 2007 at 18:41:38

Good luck on your run on Saturday.

I believe I may have seen you on Thursday at the ROTC commissioning. I'm Lt. Garner's brother-in-law. We knew each other back at Ft. Benning a few years back, when our parents were both stationed there.

Go Army! HOOAH!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.409.000.000.000.000.000.0010.40

Was in Los Angeles at sea level. Ran on track since I was in an area I was not sure about the safety of running out on the streets. 9 miles was between 6-6:30 pace with each mile getting faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Not much else to say other than did not get the miles in (only 4 miles) as life seems to have gotten in the way the last couple days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy morning run with Sasha on Provo River trail. We were about 7:30 average for 10 miles.

Race: Striders 30K (18.74 Miles) 01:57:25, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.3218.740.000.000.000.000.0021.06

I was not too excited about today's race going into it. I have not been getting in themiles or consistency the last 4 weeks that I wanted to and was not expecting to do much for this race. I wanted to run it as I needed to get in a good quality long run before Ogden. I figured that anything under 2 hours would be good. I wanted to make sue I kept things at what felt like a long saturday tempo pace for at least the first 10 miles. I did this and felt pretty decent through about 8-9 miles and then had to start working after that. I was on my own from six miles until just before the finish. From mile 15-18 I waas really hurting and actually hoping someone would catch me so I could have someone to run with. Nate Pollard caught me with just under a mile to go and seemed to tuck in behind. He hung there all the way to the end. I tried to pick it up with about 400 to go but Nate just stuck on my heels and went by me with a sure with about 50 meters remaining. Overall I am happy with what turned out to be a decent day and a good MP training run. 

I have to mention that I was very impressed to see those that ran the Salt Lake Marathon last week come out and do so well today. Steve did an amazing job running 1:45 for 2nd overall!

 

My splits are below:

1
6:08
2
6:12
3
6:06
4
6:19
5
6:11
6
6:15
7
6:10
8
6:26
 9 6:24
10
6:09
11
6:11
12
6:08
13
6:18
14
6:17
15
6:27
16
6:22
17
6:28
18
6:26
18.74
4:20
Total
1:57:25

 

Again great job by all today! 

Comments
From wheakory on Sat, Apr 28, 2007 at 22:53:51

Ted you were very consistent on your splits nice race. This should make you feel good since you said that you haven't been putting the miles in. I hope I can accomplish the 6:30 splits in Ogden.

From James on Sun, Apr 29, 2007 at 17:52:20

Good job! I felt bad for you running all by yourself though. Cody, Bob, Nste, and I were all about a minute back for most of the race, and I am glad that I had the company. Way to hang in there on your own.

From Cody on Sun, Apr 29, 2007 at 18:50:04

Good run Ted! You did a great job holding to your game plan. You did great! You will be very strong in the marathon and will be close to 2:40-2:45 I figure. I am counting on race day magic to hang with you that day. Just give you some stiff competition and some rest, and you will open up a great race.

From ashman on Sun, Apr 29, 2007 at 22:05:16

Hey, thanks again for being there and think positively. You ran an awesome race not to long ago, faster than I ever did. You will do it again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.540.000.500.000.000.000.0010.04

Easy 10 mile Provo River Run with Sasha average pace of 7:21. Overall legs feel ok after the 30K. Some soreness in my right achilles and ankle but not much other soreness. Sasha wanted to do a 1/2 mile pick-up so towards end we ran a 1/2 in 2:44. A little tired but overall I am pleased.

Comments
From wheakory on Mon, Apr 30, 2007 at 19:19:18

Nice run this morning Ted. You had a good race on Saturday so you should expect some

soreness, and you accomplished what you needed to run today.

Ted, I'm not going to be able to run the Ogden Marathon. Our system conversion date can't be changed from May 19th. I'm very disappointed and heartbroken. I was really anxious to see what I can do. Extremely disappointed... I guess I'll have to run the Des. News Marathon on July 24. Although we do have a local marathon in Idaho called the Teton Dam Marathon but it's not a Boston Qualifier on June 3rd. But I would rather run a Boston Qualifier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.003.002.500.000.000.0013.10

13.1 miles total for the day. I decieded to join Sasha for his 5x400, 3 mile tempo, 5x400 workout this morning. It was a tough workout but actually went better than I anticipated. We did not do it in the canyon so it was along the Provo River closer to the lake which is mostly flat with some very minor rolls. After an easy 2+ mile warm-up we started the first five 400s. I wanted to stay relaxed during the whole workout today and not feel like I was ever pushing all out and just see what kind of times that produced. Overall I am happy as my splits were a little faster than expected and I stayed relaxed the whole workout and always felt like I had a little more in reserve. Anyway the workout splits are below:

5x400 = 74, 75, 74, 74, 73 (200 jog between 400s)

3 mile tempo = 5:48, 11:33 (5:45), 17:11 (5:38) was able to get faster each mile without really feeling like I was having to push to do so

5x400 = 75, 76, 75, 76, 74 (200 jog between 400s) these were all on slight uphill so a little tougher than the first 5x400

 It feels good to finally get a decent workout in after a month of subpar training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy Provo River run with Sasha. Legs were a bit tired from yesterdays workout. We took it easy and ended up with about a 7:42 average pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.160.002.000.000.000.000.0012.16

Total of 12.16, overall about 7:10 average. Sasha was doing a 5 mile tempo but my right achilles was pretty tight so I only did the first and last mile with him. 1st mile was 5:33 and 2nd mile was also 5:33. The second one felt better than the first. Overall an easy day with a couple faster miles just for fun. Oh yeah it was rainy and miserable at 42'. I was about as cold and wet as one could get so really not much fun at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 with Sasha at 7:39 average. At least it wasn't raining bt it was a nice warm 37'F on the 4th of May.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.1010.000.000.000.000.000.0013.10

Met with Sasha for 10 mile MP tempo on Provo River Trail. Warm up 2 miles and then hit tempo miles as follows. I knew it was going to be rough as the wind was really blowing hard. Hard enough to knock me off stride every once in awhile. Overall time was 62:32. Splits were:

6:03  (a bit on the fast side but felt easier)

6:11

6:13

6:14

6:13

6:24

6:18

6:24

6:18

6:14

Besides fighting the wind this was about MP effort, I guess. It is hard to tell with the wind. I really do not like the wind as I struggle more mentally than anything else. I would rather run in the rain and cold than the wind!
 

Comments
From ashman on Sat, May 05, 2007 at 15:48:31

Thanks for the comment. It will all depend on whether I have the gas tank and if God allows it. Big maybe... But I am in good shape so we will see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Normal 10 mile river run but we were much faster than normal this morning. Overall averae was 6:58 pace with the last 5 miles at 6:42 pace. Not much else to say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.005.000.000.000.000.0010.10

Great weather this morning. I wish every morning could be like this morning. Ran with Sasha, well at least during warm-up and cool-down. We did just over a mile warm-up and then did a 5 mile tempo at slightly faster than MP effort. My mile splits were:

5:54 (very relaxed and easy)

5:51 (picked it up but did not feel like I did)

5:56 (this includes a 180 degree turn around)

5:57 (started to feel it a little but focused on staying relaxed)

5:56 (uphill mile had to push a little harder to stay on pace)

Overall 29:34 for 5 mile tempo with 2.5 splits of 14:45/14:49. I was very pleased with this since it felt a lot easier than the first 5 miles of saturday's 10 mile tempo which I hit in 30:54. What a difference not having a strong wind makes. I was also surprised as yesterday was not as easy of a monday run as we normally do. Overall 10 miles at 6:51 average. 

Comments
From wheakory on Tue, May 08, 2007 at 12:08:09

Nice run Ted your MP pace is definitely going to decrease with an effort like this. Don't you usually try to do your tempo runs at a faster pace than your MP?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.520.000.000.500.000.000.008.02

8 miles with Sasha along Provo River, average pace 7:23. Easy running and chatting until towards the end Sasha wanted to do a faster 1/2 mile pick-up. First 1/4 felt easy and I decieded to make a little surge at the 400 to get Sasha going. It worked and Sasha responded and I tucked in behind him. I had thoughts of testing his kick with 100 to go but decieded that it was not in my best interest to kick it into an all out sprint at this point in my training. We hit the 1/2 in 2:40 with 400 splits of 1:25/1:15. The strange thing is the 1:15 actually felt pretty good. Great weather again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.001.000.000.000.000.000.008.00

Long afternoon yesterday re-building the kids tree house. Made for very sore upper body and some stiff legs and joints today. Decieded to run an easier run today but still get some quality out of it. Ran 8 miles on Provo River with Sasha with middle 4 miles in 6:40, 6:30, 6:27, 6:15. Was running very relaxed and easy for all four and did not feel like I was approaching marathon pace effort until the last half mile which was 3:03. Another beautiful day weather wise at 6:00am lately it has been perfect between 45-50 degrees and no wind. Hopefully Ogden Marathon will be blessed with such great weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.001.000.000.000.008.02

Easy run for the most part except Sasha wanted to do a tempo mile in the middle. He let me set the pace and at first I was thinking 5:45 would be good. However, I felt pretty good and just rolled with it thinking we were probably around 5:40 pace. Sasha tracked the 1/4 mile splits but did not give the times until we finished. Mile was 5:32 with 1/4 splits of 86, 82, 82, 82. Felt pretty decent. Average pace for whole run was about 7:15. Legs are feeling pretty good overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.100.000.000.000.000.000.0013.10

Easy running for 13.1 miles today up in the Provo Canyon. Paced my son James for his first ever 10K at 12 years old. The course was 3 miles up the canyon and then return the 3 down plus .2 finish up. Ran more afterwards with Sasha to get miles in. James ran 46:52 and outkicked an older runner for 10th overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.500.001.000.000.000.008.02

For the most part an easy 8 mile run at 6:57 average pace. After 4 miles Sasha wanted to do a hard mile again like last Monday. He let me pace and he checked splits but again did not call them out. I tried to just run by feel. I felt slower today than last Monday and was very surprised at our time when Sasha told me at the end. I guessed we were a little slower than last week. Last week we did a 5:32 and I thought we were at about 5:35-38 today. However, we did a 5:17 for the mile this morning. I did not expect that at all. At the end Sasha wanted to make sure we beat  7:00 pace so we ran the last 1/2 at sub 6:00 pace with the last 1/4 in 1:26. Feeling pretty decent with the drop in mileage.

Comments
From wheakory on Mon, May 14, 2007 at 13:23:53

Nice mile at 5:17 that's a great split your really getting stronger. What do you feel now in your training that

you could run a marathon in doing your absolute best?

I really need to practice running more threshold miles in my running to get used to running in the 5 minute mile range.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.280.000.002.000.000.000.007.28

Just over 7 miles total at 7:09 average but all but 2 miles were easy. Sasha wanted to run a 3 mile tempo and I decieded to pace him during the 1st and 3rd mile with just over a 1/2 mile jog rest between while waiting for him to come back from his 2nd mile. Another strange day pace wise in the sense that I thought we were going much slower than we were on both of the miles. On the first mile I would have guessed we would hit a 5:35-40 and we hit a 5:26. On the second mile I was thinking anything under 5:30 would be tough because it was an uphill mile. When we were running the second mile I would have guessed it would be about 5:30-35 and we hit a 5:18. So two times a mile at 5:26 and 5:18 with a 1/2 mile jog rest today. I'm not sure what to think of my fitness level right now as far as what to expect but I know I am starting to run faster. If I can up the miles after Ogden and lose the last 10 pounds of extra weight things will be looking much better for a decent Fall marathon.

Comments
From Paul Petersen on Tue, May 15, 2007 at 16:01:58

You are obviously peaking. I'm looking forward to big things from you at Ogden and beyond.

From wheakory on Tue, May 15, 2007 at 17:33:10

Nice run. There's no way I could run an uphill mile at 5:26 nice job.

From Sasha Pachev on Tue, May 15, 2007 at 18:03:46

Kory - 5:26 was the downhill mile, 5:18 was the uphill, the same mile coming back. It is actually not that much uphill or downhill. I have established through a sequence of mile repeats on it that it is 7 seconds faster going down than up. Going down, even though it is down, according to my estimate is still about 3 seconds slower than you would go on a perfectly flat mile for some reason, likely due to a large number of small rises and drops. Note however, that Ted was not alone and in the back of his mind was trying to give me a run for my money on it, which made things quite a bit faster.

From wheakory on Tue, May 15, 2007 at 18:12:19

Thanks Sasha. I'm planning on Thursday running a hard 7 mile tempo and really pushing myself. I want to start adjust my body to get use to a consistent pace of 5:40. Hopefully I can shoot for that. I need to get faster and the only way to get faster is run faster and push harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.101.000.000.000.000.000.005.10

5.1 miles today very easy averaged 7:12 pace. Sasha wanted to do 1 mile at marathon pace and I was more interested in taking it easy so I let him go and just ran my own pace. I did not expect to be near marathon pace as I was just relaxing and running very easy. My guess would have been 6:40 pace at best. However I ran that mile in 6:15. I guess it is good when 6:15 feels like an easy morning run pace. Two more easy days and we will see how things go at Ogden. Goals are:

1. Finish with no major problems and be sub 2:50.

2. Run even or negative split race and sub 2:45.

I guess that's about it. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.005.105.10

Easy 5 miles this morning. Feeling pretty decent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.401.000.000.000.000.000.004.40

Easy 4.4 with Sasha sped up to marathon pace for a mile. Heading to Ogden with Sasha this evening.

 On another note I took my son James (12) to his first ever track meet. He wanted to run a mile but the longest events for his age group were the 800 and the 400. We signed him up for both with the 800 being first followed by the 400 about 30 minutes after the 800. I was not sure what to expect in the 800 but I told him to just go out and run hard the first 400 and see what happens. I was thinking he would run around 2:45. He took off at the start and after the first 100 was in second. On the back stretch he took the lead and started to pull away. He hit the first 400 in 78+ and was well in the lead. At this point I was hoping he could hold on. He was able to hold on to the pace pretty well running the second 400 in 80+ with an over time of 2:39.2 and had a pretty big gap on second place. He was very excited about it as he did not think he could run that fast. The 400 was next and James was not too excited as he was pretty tired from the 800 and there was  a boy from his school that had beat him in the 400 at school several weeks ago during PE. I told him to just run as best as he could but the key was to get a fast start and push the first 200 hard. He led from start to finish and won by about 2 seconds running a 72.11. What was even more impressive is that the wind had picked up quite a bit and was blowing very hard directly down the finish straight. He commented afterwards that the when he hit the last 100 the wind was killer. This was a great day for James and a big breakthrough for him. Sorry for going on I guess I'm just a proud father and was very surprised at how fast he ran.

Comments
From wheakory on Fri, May 18, 2007 at 15:02:51

Looks like the skilled running, runs in the family. Congrads! on your boy doing so well. The way he's starting now is going to make him a talented runner. Good luck in Ogden.

From Lybi on Fri, May 18, 2007 at 18:35:32

Wow! I think it's great that we have all these proud Daddy's on the blog. What a great job for his first ever track meet!!! So far he has a perfect record . . .

Race: Ogden Marathon (26.2 Miles) 02:46:48, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.9026.200.000.000.000.0027.1027.10

Well the race is over and I am feeling a bit crippled right now. Things did not go as well as I would have liked but I cannot complain. One thing I know for sure is that I did not have enough long runs in training. The first 10 miles felt great and I was feeling like I was holding back, almost like an easy long run pace. However, just after 10 miles I got this weird kind of numbing sensation in my quads. This is what I remember feeling like when my glycogen stores are running low. In the past when I have gotten this feeling I have been able to hold pace for about 5-6 more miles before things get ugly. It is a hard 5-6 miles but I can hold pace. With this feeling coming on at 10 miles I knew this was not a good sign of things to come. As predicted I really started to struggle at about mile 15. I tried to hang on after that but I knew I was pretty much done at this point and was really in survival mode with the goal of just finishing. To overcome this in the past I need to do a lot more long runs where it seems as if my body learns how to adapt and store more glycogen. Besides the Striders 30K I think I only did one 18 miler. This is by far not enough for my body to be ready to run a marathon withouot crashing and burning. The good news is that I know what I need to get back to where I was and I think I am furhter along than I though I was. Now I just need to increase the miles and long runs and in doing so lose the last 10 lbs of extra weight I am carrying around. If I can do this then my next marathon should go much better. Well, enough rambling my splits are below. Also, thanks for James and Jeff (from Idaho Falls) for running together for the first 14 miles and helping each other stay relaxed. Conrats to everyone on the blog that ran today as well, especially Paul and Steve who both ran very well and finished 1-2. My splits below do not include the stop at mile 24 and 25 to drink so I could finish as I was pretty dehydrated and was worried that I may not make it if I did not get a couple full cups down at each of thse stops. I lost 1:03 during these stops.

 1 6:09
 2 6:04
 3 5:59
 4 5:56
 5 5:56
 6 6:01
 7 5:58
 8 5:57
 9 6:11
 10 6:15
 11 6:19
 12 6:08
 13 6:19
 1/2 1:20:00
 14 6:09
 15 6:29
 16 6:17
 17 6:20
 18 6:04
 19 6:19
 20 6:28
 21 6:32
 22 6:28
 23 6:17
 24 6:57
 25 7:31
 26 6:55
 .24 1:35
 Total 2:46:48 with stops

 I made my goal of beating my first marathon time of 2:47 so that is a plus. However, we will see if I make it through the next couple of days injury free. Right now I am a bit concerned about a few things.

 Once again congrats to everyone and thanks for the support and kind words.

 

Comments
From wheakory on Sun, May 20, 2007 at 02:12:52

Nice Job I think that's an excellent time.

I would jump for joy for that time. I think by knowing what your body needs through the marathon distance this time you can correct it and excel to a 2:39 next time.

From Maria on Sun, May 20, 2007 at 06:07:41

I think you did very well, considering the heat and lack of long runs in training. Your splits show that you were fighting hard, despite feeling bad from 15 miles. You still managed ok until mile 24 where wheels really came off. This is not an easy feat (speaking from experience), and you should be proud. Next time, if you put 3-4 runs of 20-22 miles before the marathon, you will do better in final miles.

One word of caution regarding weight - if you think that longer runs will make you lose weight, you may find it's not the case. Your metabolism increases so much that you need more calories, so you end up eating more, and things stay in balance. I'm unbelievably hungry all day after my 20+ mile runs, and have to eat every 2 hours! So, calorie restriction may still be necessary if you want to lose weight.

From Brent on Sun, May 20, 2007 at 10:49:23

Army Runner: tough as nails, gutsy effort, your splits did not really slow down that much considering your comments on how you felt.

From Paul Petersen on Sun, May 20, 2007 at 11:10:39

Wow, I'm impressed with your splits after Mile 15. Considering how bad you felt, they did not drop off that much! Definitely shows a lot of mental fortitude. Congrats on "fighting the good fight", and a good race. This is just a stepping stone for your next marathon.

From ashman on Sun, May 20, 2007 at 16:20:44

Hey, don't be so hard on yourself. just get to work now and do those long runs with some fast miles thrown in.

From Cody on Sun, May 20, 2007 at 19:14:56

Ted,

Great Job. You ran your guts out and are still living to tell the tale. You have great things ahead of you, but you must not forget the excellent effort and result of this race. Good job keeping your pace so consistent. I think the suffering of the last few miles was shared by many, so dont be too hard on yourself. You ran great!

From JohnK on Mon, May 21, 2007 at 06:50:11

This is a great performance, especially given the 18 months away from running and lack of long runs!

From jtshad on Mon, May 21, 2007 at 14:55:04

Ted, great work (especially in the heat and pushing through the pain!) and thanks for the running companionship for those first 14M. I didn't get the sense that you were starting to struggle and hope that you would be able to push at 14. As you said, now you know what you need to do next time. Running with you (and James) was a great motivator, thanks for being so positive. I look forward to seeing you again, until then train hard and race well.

Jeff

From James on Mon, May 21, 2007 at 17:05:06

It was great running that first 14 together. It is too bad the three of us couldn't have stuck together a bit longer, I think that we could have helped eachother out some more. Good luck in the recovery, and I'll see you at the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Well, Sasha drug me along on a 5 mile easy but painful run. My quads are pretty torn up and painful the whole run but slowly got better as we went. We averaged about 7:51 for the 5 miles and Sasha was headed out for 5 more. He said he plans on doing his normal tempo run tomorrow. I will not be doing any tempos this week that is for sure. Probably another easy 5 miles tomorrow is all I will be up for. I plan on taking this week easy and then trying to get things going again next week.

Comments
From Paul Petersen on Mon, May 21, 2007 at 11:08:24

Ouch! You're more manly than me...I'm in day 2 of 3 of absolutely no running!

From James on Mon, May 21, 2007 at 16:58:38

I am with Paul, except although I am not too bad off, I am in day 2 of 4 of not running at all!

From wheakory on Mon, May 21, 2007 at 18:47:08

Way to work through the soreness Ted from your marathon this weekend. I think active recovery is good. I've heard good and bad about it. Nice average for a recovery run. Downhill courses love to beat up the quads. But man! you had an awesome time, and what you did motives me to run well.

From ashman on Mon, May 21, 2007 at 20:04:54

Yeah, I totally echo Paul. I am not running today either. More mental than anything, I need a break after two marathons and a 30k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

Another easy but sore run. However, I am a little less sore today so progress is good. 7 miles for the day at a 7:28 average. Nice and relaxed but quads still hurt throughout.

What really shocks me is Sasha doing his standard 5 mile tempo run this morning and it was like he did not even run a marathon on Saturday. He only ran about 20-30 seconds slower than normal and he was taking it easy. There is something wrong/weird about anyone that can do this so soon after a marathon. Sasha has something strange going on that is for sure. I was telling him that he should take up ultra running as I think he could do very well and possibly be one of the best in the nation. 

Comments
From wheakory on Tue, May 22, 2007 at 12:41:23

You know I don't really either feel soreness after a marathon. After I ran Boston I ran 5 miles the next day and really wasn't sore. Now I wonder if it's because Sasha and I are not pushing hard enough like we could in our marathon's. I think Sasha is capable of doing a 2:20. Did Sasha go all out for this marathon, because he's a master at running and a God gifted athlete.

From wheakory on Tue, May 22, 2007 at 12:43:58

Oh I forgot to mention way to respond back after a couple of days from the marathon. Your getting back to where you used to run (your PR 2:28)is right around the corner. I wish I could take two weeks and train with Sasha and you... that would be a great experience for me.

I will definitely see you in TOU Marathon.

Are you running Des New Marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.000.000.000.000.000.008.04

Slowly but surely the soreness is fading away. Just a little bit of soreness remaining in the outer quads. Each day has gotten a little better. I think by tomorrow all of the soreness should basically be gone. Ran an easy 8 miles with Sasha at a 7:42 average pace.

Comments
From Logan on Wed, May 23, 2007 at 12:59:32

I should have stayed with you guys until after the hill and then taken off. I hope that the bad race will help me for the next one. I am going to do St. George this year and am also considering the TOU marathon. It is 3 weeks before St. George so I think it might be feasible. Look forward to the comments for the future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.022.000.000.000.000.000.0010.02

10 Miles with Sasha today. Legs are feeling about 90% today which is probably one of my faster recoveries from a marathon. Ran warm-up with Sasha and then he wantedt o do his normal 5 mile tempo again. I did not feel like I am ready to push it quite yet as I do not want to risk an injury as I have been injury prone following psat marathons. However, after warming up I started to gradually pick it up and hit middle 4 miles in 6:49, 6:37, 6:24, and 6:05. Sasha and I then ran cool-down together and ran into a couple of other runners and joined them for the last couple miles. They are both very good runners one being Nick McCombs and the other a local fast tri-athlete. Overall average for the 10 miles was 7:03.

Son James (12) did 3x1 Mile yesterday afternoon with a 400 jog rest in 6:35, 6:34, and 6:15. The last mile was an 11 second PR after running 2 hard miles. He is really starting to show some progress from his consistent 4 easy miles per day for the last 4-5 months. He is a great example of how consistency pays off. What is great is he has run 4 miles a day on his own every day. My goal has been not to push him but just let him go out and run on his own. Now that school is out I will try and run with him at least a couple days a week. I think I will have him start posting on the blog now that school is out as well.

Comments
From Cody on Thu, May 24, 2007 at 12:04:20

Glad you are recovering well.

I ran XC and track with Nick McCombs and he was by far our best runner from the time he was a freshman till he graduated. He is the type to do 5:30's forever, no sweat.

From wheakory on Thu, May 24, 2007 at 18:08:02

Great run Ted. Your rebounding nicely from the marathon. That's wonderful about your son's PR. WOW! he's going to be a great athlete.

From ashman on Thu, May 24, 2007 at 22:31:44

Not sure Ted, wife does not want me to go because she wants to leave really early for a trip to Yellowstone. This evening I definitely felt ready for the race though. I ran to the checkout at the store from the back aisle. just felt a compulsive urge to run. But like you I do not want to court injury, so no second workout again. I also want to be well recovered in order to be able to do effective 5 and 10k training. How fast will your son run do you think?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Normal Provo River 10 miler from Sasha's house. Legs still ok. A few minor things lingering but not bad. We averaged 7:05 overall but the first 5 average was about 7:17 and second 5 average was 6:52. Not much else to write about today.

Comments
From Bill on Fri, May 25, 2007 at 11:40:54

Thanks for the info on the Garmin. I think I will get the 305. Clyde states he can't live with out one now. It will be nice to know exaclty what my miles are and my pace. I have been playing the guessing game to long!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.553.120.000.000.000.000.0010.67

Took my son James up to Magna with Sasha to run the Magna 5K. I did not want to race today but rather help James run a PR in the 5K. It is a fast course and James has really started to run pretty good lately so I expected him to do well. I was thinking a sub 20:00 was possible but I was not sure if he would really run that fast. Took off with James at the start which is the fastest part of the course and we hit the first 1/4 in 1:23 and then settled down into a more comfortable pace for him. He hit the first mile in 5:56 and was looking good. This is a downhill mile but that is the fastest he has ever covered a mile. The second mile starts to flatten out and the last 400 is actually on a slight up. He ran the second mile in 6:22. The third mile is all on a gradual uphill except for one section at about the 3/4 mile mark it goes down for about 150 meters. His third mile was a 6:48 which is pretty good for a mostly uphill mile, this one actually surprised me the most as I expected the hill to slow him down a little more. He finished in 19:45! So he broke the 20:00 mark with room to spare. Not bad for 12 years old and his first year of running. James was pretty excited and he finished strong passing about three people over the last 500 meters. It is one thing to run and race yourself but it is even a greater feeling being able to see your son run so well and be so excited about it. That was the highlight of my running day today.

I ended up running just over 10 miles for the day total. My right hammy, knee and hip are still bothering me a little so I will have to be careful not to push it too hard until they feel better. Feel like crud today as I started coming down with a major cold last night. I am totally congested and miserable this afternoon. Heading out to the range to take the kids shooting. It is fun to get out and shoot every once in a while and destroy some paper targets and clay pidgeons.

Comments
From Logan on Sat, May 26, 2007 at 16:18:35

Congrats goes to your son James on his race. That is great! Make sure you take care of your injuries. Hopefully you feel better soon.

From ashman on Sat, May 26, 2007 at 20:46:25

Ted, Your a good dad. What else can I say?

From wheakory on Sun, May 27, 2007 at 01:43:14

That's flat out impressive. Tell your son

for me good job, and way to pace your son Ted. That's an awesome time for his age.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.050.000.000.000.000.000.0011.05

Easy running today as I am still very congested with this head cold. I am also having problems with my right hamstring still so need to be careful as well. Went with Sasha to a 5K in American Fork and paced his son Benjamin to a new PR of 22:49 while he and James paced his daughter toa new PR as well. Total of just over 11 miles for the day.

Comments
From ashman on Mon, May 28, 2007 at 15:24:54

You did not seem like you were doing too well today. Take it easy with that cold.

From sarah on Tue, May 29, 2007 at 00:26:29

Thanks again for everything today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.260.000.000.000.000.000.0013.26

Met with Sasha at 6:15. We waited as we were expecting some others to possibly join us. Sasha invited David Bell, Nick McCoombs, and Steve to join us. However, it was just the two of us as usual. Sasha did his norml tuesday 5 mile tempo but I am still recovering from a cold and ran much easier. Legs felt good overall. Ran 10.2m miles total at an average pace of 7:00. Afterwards I picked up James and put my youngest son in the baby jogger and ran 3 more mile with James pushing the baby jogger. My youngest is almost three years old and when we were done he wanted to run so he ran 100 meters in 37 seconds.

Comments
From jtshad on Tue, May 29, 2007 at 13:41:22

Hope you get over your cold soon, but dang you are still doing some fine recovery runs. As far as my knee pain, I know it is a case of chondromalacia (had it before), hopefully just go light for a while, take ibuprofen and stretch and ice. It kind of came on in the middle of the week, but today has been the most noticable (tried to go out at lunch but felt it more so scraped the run). Rather skip a run now and be ready for the Dam Marathon than push for training miles. Any other ideas?

From JAMESL on Tue, May 29, 2007 at 15:08:03

hope you get better dad

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

Normal Wednesday 4:45am run with Sasha. 10.04 miles at an average pace of 7:12 with second half at sub 7:00. Overall feeling ok except for the head cold.

 

Ran four more miles with son James this evening. Paced him for a 3K on the track at BYU. It was suppossed to be a race but he was the only one entered so he did it anyway as a tempo run and ran 12:18 with about a 5 second negative split and a last lap of 1:27. 

Comments
From Brent on Wed, May 30, 2007 at 23:39:23

Army Runner, your son is so excited, I read a couple of his comments. I hope he does well in his races. Your a great roll model. Your must be a proud father.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.005.000.000.000.0013.40

Met Sasha at the Provo Canyon for his 5x400 alternating down/up hill followed by a 3 mile tempo and then another 5x400. Warmed up and did the first 400s in 71(down), 80(up), 74(down), 80(up), 71 (down) all with a 200 jog rest. I ran these relaxed and tried not to push much as my right hip still has some issues along with the fact the I am in the final stages of getting over this head cold. We then jogged to the start of the 3 mile tempo. Sasha gave me a 30 second head start so he could chase me down. I was shooting for anything under 16:30 or 5:30 pace per mile. I hit the 1st mile in 5:20 and backed off a little as I was afraid it was a little fast. The 2nd mile was a 5:28 but I was feeling ok still so I picked it back up the 3rd mile and tried to hold off Sasha. Sasha caught me right at the very end but I ran another 5:20 for the 3rd mile and ran a 16:08 for the whole three mile tempo. Sasha ran a 15:38 and he said he thinks that what you run on this 3 mile tempo is about what you can run on the Magna 5K course. With that assessment I am pleased with this effort. We then jogged back up to do the second set of 5x400. I decieded to just do 200s instead and pace Sasha for the first 200 of the 400s as my hip was still nagging me a bit. The 200s went as follows: 32(down), 36(up), 33(down), 36(up), 33(down) this time I finished out the 400 as well and ran a 68 for the down quarter. Overall I am pleased with this workout. The only issues I am concerned with are my right hip problem and my right foot, possible PF problem, acted up a little today. If I can get past these two issues things are looking positive for the future.

I was planning on racing the Heart of Holladay 5K but will not be able to as I am the Scoutmaster for our Boy Scout Troop and we have a campout that weekend. So I am done racing for awhile as I will be out of town from 15 June until 4 August as well. The next planned race for me looks like the Provo River 1/2 Marathon ont eh 11th of August. Between now and then my focus will be getting in as many miles as possible. I hope to get up to about 90 miles a week during this stretch. We will see how things pan out when I return in August. 

Comments
From wheakory on Thu, May 31, 2007 at 13:31:34

Nice running Ted. The tempo average is great, what type of grade did you run the tempo run on? Do you have to go out of town so long on worked related issues?

Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.008.000.000.000.000.000.0012.00

Went with Sasha and family to Hogle Zoo today. On the way we got out on the Des News Marathon route and ran two miles with the kids and then families continued on to the zoo and Sasha and I ran the rest of the way to the zoo through Emigration Canyon. The first mile was down followed by three miles of pretty steep climbing. At the 4 mile mark it was all down hill to the zoo. We were not running at marathon pace effort but we were moving along very nicely so I will give myself credit for some marathon pace miles anyway. Our average for the 8 mile down stretch was 6:22 with the following splits according to the GPS:

 6:46
 6:17
 6:26
 6:29
 6:28
 6:26
 6:20
 5:45


 We had a very strong headwind and it was quite warm so it was not really a pure easy run but again it was not quite marathon pace effort either. We picked it up the last mile just for fun.

We then spent the afternoon at the zoo with the kids. Overall a good day and a good 12 mile run. James took it easy today and only did two miles as he has a track meet tomorrow with a 1500 and an 800. It will be fun to see how he does as he is pretty excited.

Planning on 15 miles tomorrow. I am trying to convince Sasha to run a 15 miler at Deer Creek Resevoir with me instead of doing the same old Provo River Trail. Wish me luck!

Comments
From ashman on Sat, Jun 02, 2007 at 15:09:29

Is 16 miles up and down sections of the d-news course enough?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.000.000.000.000.000.000.0018.00

Total of 18 miles today. 

Took James to the BYU track meet in the morning and did 1.3 miles of warm-up and cool-down with James. He ran the 1500 in 5:39. He was not really feeling that great today but still gave it what he had.

I then met with Sasha and headed out on the Provo River Trail. Sasha did his normal 10 mile tempo where as I just wanted an easy long run. Joined Sasha again after his tempo and added more miles. Ended up running 15.9 miles on the river at an average of 6:53 per mile. Felt ok and was starting to really feel the heat by the end. My car said it was 79'F at the end of the run.  

Ran .8 more miles with James as his warm-up and cool-down for an 800 meter race this afternoon. It was 86'F! James won his age group and was 2nd overall in the 800 with a 2:43. He was tired again and said he just couldn't get moving.

I only had about 65 miles planned this week but ended up with 81.75 miles this week (6 days) which is the most in a week for me since I started running again.

Comments
From Logan Fielding on Sat, Jun 02, 2007 at 18:18:20

Great job on the mileage this week. I totally agree with you on the heat. It was really hot today! Keep up the great work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Standard 10 mile route along Provo River with Sasha. Easy run at an average pace of 6:55. Second have under 6:40 pace. The run was easy but my right foot was killing me the entire way. The right arch is hurting pretty bad for some reason. It has been hurting all day as well. Back to the ice and ibuprofin routine I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.550.000.000.000.000.000.0015.55

Met Sasha at 6:00am. Ended up running 15.55 miles along Provo River at an average pace of 6:32. The bad news is my right foot was killing me every step of the run. The good news is other than the foot I felt great and never pushed the pace. This felt like an easy run pace the whole time and was very relaxed. Towards the end I was hitting consistent 6:15-20 pace and it still felt very easy. Now I just need to figure out what is wrong with my right foot.

Comments
From ashman on Tue, Jun 05, 2007 at 20:52:10

You have probably tweaked your plantar and just need to back way off for a little bit, intensity in faster paced work being the issue.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.250.000.000.000.000.000.001.25

Ok, not a god day for running for me. My right foot was in extreme pain this morning and I had to call it quits and turn back. I have rarely ever had to do this. I am usually pretty stubborn and will run through almost any pain. However, this morning was unbearable. My right foot hurts with every step on the inside top portion of the foot up about an inch from the top inside ankle area. Hard to describe but it is a very sharp pain that I could not continue to run on. I hit the elliptical for 20 minutes and it does not hurt on the elliptical. I jogged a little and it does not hurt as bad as this morning but it is still there. I went to the doctor and they took an x-ray but did not really see anything but also said that it is hard to detect a stress fracture with just an x-ray. They will order further tests if it still bothers me after doing the ice and ibuprofin routine a little longer. They suggested taking some time off and seeing if it starts to feel better. I am not one for taking time off so this is really a bummer for me. As I said I usually can just run through most injuries and just deal with the pain. I will ice again tonight and continue ibuprofin and see how it feels in the morning. If it feels ok I will probably go ahead and run but if it is still bothering me I may take a few days off and just hit the elliptical. I really do not need this right now. It is depressing to think about not being able to run right now.

Comments
From Scott Zincone on Wed, Jun 06, 2007 at 23:13:43

I have a stress fracture in my left femur. The doctor x-rayed it too and said the same as your doctor. I had a bone scan and it really showed. As the scan progressed I saw two things that stood out. The first was a bright white area where they injected the "dye". And the second was exactly where my pain had been coming from. It was definitely a stress fracture. I also remember the tech who gave the test said something about hard to detect a fracture in the ankle area. Something about the angle. Not really sure about that though.

Good luck and I hope you heal soon and run pain free.

From wheakory on Wed, Jun 06, 2007 at 23:59:16

I will pray for you Ted that your healed from this. Your fitness is peaking right now so I can imagine how you feel. I think it's smart to break off the run than cause more damage. Your a strong person and you will recover from this. I don't want to see you go without doing what you love.

From Paul Petersen on Thu, Jun 07, 2007 at 10:03:20

Stick with the treatments and hope for the best. In the meantime, you can maintain good fitness on the elliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Well, good news is the foot felt a lot better this morning. I got up and jogged on it to see how it felt. It felt ok but still there. I really wanted to go run with Sasha but there was a real nagging in my mind that said I better not. It was hard to give in and not go run anyway. I know if it started to feel better after one day then there is a possibility that it will completely heal if I give it another day or two. As much as I want to get out the door and run I need to force myself to take a couple more days off to see if it can heal up completely. Another piece of good news is that I am really starting to get the desire to really train harder and take things more seriously. Up until now I did not seem to have the same desire I did in the past when I was training hard. I am itching to get going again which is a good sign.

Comments
From jtshad on Thu, Jun 07, 2007 at 12:56:11

I hear you on the itch to get going again, but listen to your body (and Docs) and give yourself a rest and pick up the cross training for a while so you can come back stronger and ready to run!

From wheakory on Thu, Jun 07, 2007 at 13:26:25

It's smart to listen to your body, even though in your mind you want to run so bad. In a couple days your legs will be fresh and you can start that serious training. Great news.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.542.500.000.000.000.000.0010.04

Easy run today after 4 days off to try and let me foot heal. Felt ok today and did not really feel like I was pushing the pace at all. Ended up running 6:41 average pace for the 10 miles with 2.5 miles at 6:12 pace in the middle. Even the 6:12 pace felt easier than marathon pace. The good news is that my foot did not hurt very much. There is still some pain in the same area but it is much improved. I can still feel it on almost every step but it is definetly heading in the right direction. Hopefully it will not get any worse as I run this week. I will continue with easier runs this week and hope for the best.

Comments
From jtshad on Mon, Jun 11, 2007 at 14:11:29

Hope the rest helps and you continue to heal and recover. I had foot problems after Pocatello last year and had to back out of a marathon I was going to run because I didn't want to make it worse. Your approach to rest and taking the training a bit easy sounds like a good approach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Easy 6 miles at 7:14 average pace. However, the bad news is I only ran 6 miles because my foot was killing me again. Not as bad as when I had to stop last week but close especially the first 2-3 miles. I will try to run another easy run tomorrow and see if it continues to get worse or not. I am starting to think it is a tendon problem as I cannot flex my toes on the right foot at all when I try. The pain seems to be right at the point where the tendon from the shin area connects to the inside top of the foot. I think it may be anterior tibial tendonitis after doing some research on the internet. The symptoms I am describing fit almost exactly.

Comments
From benjamin on Fri, Jun 15, 2007 at 22:16:42

Hey Ted hope your foots OK.By the way what weapons did your foot use to kill you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.130.000.000.000.000.000.003.13

Ran easy with my son James this morning. Foot still hurts so I wanted to just run easy and see how things progress. If it feels ok I will do more tomorrow. Continuing with ice and ibuprofin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.600.000.000.000.000.000.0010.60

Easy 10.6 miles along the Provo River today at about 7:06 average pace. Bad news is that the foot still hurts. The good news is that it is not any worse and the pain may actually be slightly less today. Ice three times a day and ibuprofin overdoses seem to be helping for now. Tomorrow is my last day in Utah for the next 6 weeks. I am off to Fort Lewis, Washington for some sea level training.

Comments
From wheakory on Thu, Jun 14, 2007 at 13:41:07

Sorry about the foot. I hope it heals quickly. I'm sure the doctor would tell you to take some time off, but they don't know what that means to such a dedicated runner. I hope your trip in Washington goes well, and the sea level training should benefit you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 miles with Sasha and Nick. Good news is the foot actually felt a little better today. It still hurts but I think it is healing. I will keep up the ice and ibuprofin routine until all of the pain goes away. Well, I will try and post my running on the blog as often as I can while I'm gone but I may only get around to it once every three or four days. Hopefully I will return a skinnier fitter version of myself in 7 weeks! I hit the road about 11:00 today for Fort Lewis, Washington.

Comments
From Michael on Fri, Jun 15, 2007 at 12:55:26

Good luck in Fort Lewis - at least you will have some more greenery and cooler temps. Alexander and I hope to run a couple 5K up there in August when I visit my parents

From 26.2runner on Wed, Jul 11, 2007 at 20:47:49

We were in the same Austin race in 2003, I think we even ran together for a while. If I could bottle the way I felt that day and drink some before every race...now that would be alright. Good luck with your training, military personnel are my heroes, and should be everyone's.

From Bonnie on Fri, Jul 13, 2007 at 17:18:42

Ted, are you the Ted Lebow that was in Clarksville/Nashville a couple of years ago?? This is Bonnie LaFleur - Dean Billheimer and I just moved to SLC from Nashville (we are at the U of Utah)!!

Nice to see you, I have thought a lot about you over the past couple of years, the last we spoke you were on your way to Iraq and I have been worried about you.

Bonnie

From Sasha Pachev on Fri, Jul 13, 2007 at 17:28:44

Bonnie - Ted is gone to Fort Lewis until August, and has not had enough time to get on the computer over there to update his blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10 Miles at Fort Lewis Washington.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10 miles at Fort Lewis, Washington.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

13 miles Fort Lewis at 6:48 average.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 miles at Fort Lewis, WA. Schedule starting to interfere with running. Only sleeping 4 hours a night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

Fort Lewis. Really tired as lack of sleep hurting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run as only 3 hours of sleep. To bed at midnight up at 3:00 am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

Fort Lewis. Just happy to run at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.750.000.000.000.000.000.003.75

Fort Lewis. Really wiped out from lack of sleep. Schedule not really working out for running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.810.000.000.000.000.000.005.81

Fort Lewis. First run in about a week due to lack of sleep or time to get a run in at all. Happy to run today as I got 4 hours of sleep and squeezed in a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

Fort Lewis. Able to run two days in a row and get 4 hours of sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.310.000.000.000.000.000.003.31

Fort Lewis. Rough time getting sleep and therfore not much running. Although lots of ruck marching everyday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.000.000.000.000.000.006.80

Fort Lewis. Forced another run in. Lack of sleep still not working well as far as getting runs in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

Fort Lewis. Out in the field the last 10 days and only sleeping abut 3 hours a night so unfortunately this was first run in about 10 days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

Fort Lewis. Two runs in a row. Yeah!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.400.000.000.000.000.000.007.40

Fort Lewis. Another run which means I got at least four hours of sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.250.000.000.000.000.000.000.25

Fort Lewis. Had to stop as I was not up for a run after less than 3 hours sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Fort Lewis. Five hours of sleep, the most I had ion a long time so went for 10 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Ran with James on the Provo River trail. Easy 6 miles after driving 900 miles yesterday. It feels good to be back but I leave for another week on Monday. I am going to scout camp with James up at about 9500 feet. I will run with James every morning and use it as a high altitude running camp and try and whip myself back into shape. It was very dissapointing to not be able to get much running in at Fort Lewis. My schedule was a lot tougher than I had expected. I average 3-4 hours a sleep per night and was on my feet for most of everyday. I did a lot of ruck marching (hiking) everyday and sucj=h that made me tired enough that with the lack of sleep I could not force myself to sacrifice any sleep time to get up and run. The 3-4 hours was needed if I had to try and squeeze a run in as well it would not have worked so well. The only good news is that I still managed to lose about 3 pounds or so even without running. 

My plans for the rest of the year are pretty much shot at this point. I am probably done racing for the year and will just focus on building the miles back up and getting a good base for next year. Really dissapointing after starting to make so much progress and then not be able to maintain it the last 6 weeks.

Comments
From Michael on Sat, Jul 28, 2007 at 19:19:04

Welcome back. Hope you get back to the level you would like to be, Im sure you can still do well in the races rest of the year, youre a strong runner and may get back to the level quicker than you think

From wheakory on Sat, Jul 28, 2007 at 20:42:30

Great to hear from you Ted! I miss blogging with you. I'm sorry for your schedule this year I was looking forward to meeting you at the Top of Utah Marathon. I'm hoping I'll be able to run that you after running a marathon two weeks earlier. Welcome back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 miles at 9,400 feet elevation all up and down hill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.001.000.000.000.000.000.0014.00

Well, first real run in about 6 weeks and I probably went further and pushed harder than I should have. I am sure I will be paying for it tomorrow. Started with Sasha and Jeff at Borders and went 7 miles up the Provo River Canyon and returned the same way. Ran one hard mile with Sasha and Jeff at 5:58 up the canyon into a pretty good head wind. This was very tough for me but I wanted to stay with them for at least one mile. After that I just ran at my own pace but still tried to keep it fairly hard. Anyway I know the next month or two will bereally tough trying to get back to where I was and get my mileage up but I am ready to go for it once more. Overall ran 1:38:14 for 14 miles so 7:01 average. Not bad with the first 7 up hill and not really running for 6-7 weeks. Other good news is that I lost a couple more pounds last week even without much running. Weighed in at 137lbs. Splits as follows:

7:50, 6:24, 7:27, 7:03, 7:40, 7:19, 7:14, 7:01, 6:49, 6:40, 6:41, 6:44, 6:40, 6:46 

Comments
From Paul Petersen on Sat, Aug 04, 2007 at 15:17:36

Welcome back Ted. Cody and I were saying this morning how we've missed you.

From Clay on Sat, Aug 04, 2007 at 15:20:57

It's good to have you back Ted. I have missed reading your blog and the inspiration it gives me on a daily basis...

From ArmyRunner on Sun, Aug 05, 2007 at 00:08:35

Thanks for the support guys. It is good to be back. I am just glad to be able to get back into a more normal routine again. I will have to catch up with everyone on the blog as well. I actually missed blogging runs and seeing how everyone else is doing on a daily basis. Legs are really tired and I know I will be sore from today's effort but I figure the next couple weeks will just be like that. But that is a good thing as it means I am able to run at least.

From Cody on Sun, Aug 05, 2007 at 22:45:53

Speak of the devil. You're back! All that weight lost you should be kicking butt again in no time.

From James on Mon, Aug 06, 2007 at 00:59:38

Good to see you back!

From jtshad on Mon, Aug 06, 2007 at 09:49:31

Welcome back. Good luck with the training, you will get back to where you want to be with no problem!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

Easy 10 miles with Sasha along Provo River. Well easy is a relative term as my legs were really feeling it the second half. This used to be an easy run but right now it is not what I would call easy. Total time was 74:46 for the 10 miles. I added .63 miles in the evening jogging with my eight year old Jared who wants to start running.

Push-ups=80; Sit-ups=100; + 3 sets of other core exercises; Weight=138lbs

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

Same 10 mile Provo River route this morning with Sasha and Jeff. My son James also joined us for the first three miles. Legs are tired and sore but still managed to average 7:12 pace. About 2:30 faster than yesterday overall. Second half average was 6:45. Sasha and Jeff took off after 6 miles to run a 7.5 mile tempo. May add a little more with Jared this afternoon.

Added .63 with Jared.

Push-ups=50; Sit-ups=80; + 3 sets of other core exercises 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

Along the Provo River with Sasha and son James. James ran first three with us and mile two and three were 7:05 and 6:40. Averaged 7:25 for 10 miles. Easier pace today. Legs are stil sore and tired. Will probably run with Jared again in the evening after work. Ran with Jared. His third run in a row.

Push-ups=85; Sit-ups=100; + 3 sets of other core exercises

Comments
From wheakory on Thu, Aug 09, 2007 at 01:06:51

Nice running your son and you. The core exercises are great. I've done sit-ups and push-ups every night for the past 15 years and have never missed over missed four days in a row. I've found they have helped my endurance.

Nice work Ted. Are you running Top Of Utah?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

Sasha House 10 Miler

10 mile Provo River route in 70:16 (7:00avg.). Had a large group today. Son James, Breanna, Sasha, Nick and Jeff. James and Breanna ran first 3 with us then headed back. I ran first 6 with Sasha, Nick and Jeff and then they started there Tempo. I paced the first 400 in 1:20 and then went back to my own pace. Second 5 miles was in 33:08. Legs felt ok today, still a little sore but getting a bit better as the week goes on. I will probably add another short run with son Jared this evening.

Ran with son Jared; his 4th day in a row.

Push-ups=50; Sit-ups=100

Comments
From Dave Holt on Thu, Aug 09, 2007 at 12:38:55

Ted, are you running the 1/2 this weekend? If so, I am looking forward to meeting/running with you.

From ArmyRunner on Thu, Aug 09, 2007 at 22:20:05

I am undecieded but I will probably be there to get a long run in. I am very sore and tired after going from 0 miles to what will be about 65 miles this week but I need to get a run in so I might as well have company. I will most likely see you there. If you link up with Sasha we will probably be able to meet either before or after the race. It will be good to meet more people from the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

Sasha House 10 Miler

Same old course again with Sasha, James and Breanna. James and Breanna turned around at 3.5 miles. A little slower today but legs still sore. Ran 75:32 (7:31 avg.) with second 5.02 in 35:20. Will run a little more with son Jared again later. Looks like I will get close to 70 miles this week. Not bad considering that is more than I ran for the last 7 weeks added together.

Added .63 with son Jared.

80 Push-ups; 100 Sit-ups; 3 sets of core exercises

Race: Provo River 1/2 (13.15 Miles) 01:20:07, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.1113.150.000.000.000.000.0019.26

Total of 19.26 for the day. I ran the Provo River 1/2 Marathon as a long run today and actually ran a bit quicker than I thought I would all things considered. I tried to run easy the first 10 miles and felt ok with 3 to go so decieded to go ahead and pick it up a little. I passed the lead lady and one other over the last mile with my last three miles being my fastest three miles of the race. Time was 1:20:07 (6:07 avg.) and I ended up about 11th overall I think. This puts me over 70 miles for the week as well. Still not decieded about Top of Utah as I am not sure I want to run unless I am in better shape than Ogden and I also may have a work conflict. Congrats to Sasha as he had a great race today in the middle of a very high mileage week. I really think his persistent high mileage is starting to pay off and he is really looking great for a qualifier at St. George. My race splits are below:

Mile Split/TotalHeart Rate
16:12
150
26:03/12:15
162
36:04/18:19
159
46:12/24:31 Flat
163
5
6:06/30:37
166
6
6:33/37:10 Uphill
166
7
6:28/43:38 Uphill
173
8
5:58/49:36
167
9
6:01/55:37
169
10
5:57/61:34
170
11
5:58/67:32
173
12
5:52/73:24 Flat
176
13
5:50/79:14 Flat
179
13.15:52/80:07 183

Overall pretty happy I was able to pick it up the last 3-4 miles and run faster than I anticipated. I never really felt like I was running threshold pace until the last two miles. It was also good to see all of the Fast Running Bloggers out and running well.

Comments
From dave holt on Sat, Aug 11, 2007 at 18:18:26

Ted, great job with the comeback. I think you'll be ready for a good fall marathon. Nice to meet you.

From Brent on Sat, Aug 11, 2007 at 18:45:04

Army Runner, you have not blogged much since your injury. It seems from you time today that you must have done some good cross training. Thanks for the comment. You commented about TOU. I am doing both TOU and St.George, hope to use TOU as a training run for St.George.

From James on Sat, Aug 11, 2007 at 19:26:23

Good to see you again. The way you ran today, I don't think it will take you too long to get your fitness back. You look lean and mean!

From Cody on Sat, Aug 11, 2007 at 23:05:56

Wow, only back into training by a week and you are right back into great performances. I bet the mileage increase left you flat, but this will jump start your training for this fall marathon. I think you could be in better shape than Ogden by TOU at this rate. Hope to see you here.

From Wayne on Sun, Aug 12, 2007 at 08:00:17

Good run especially that you ran the 2nd part of the race faster ! Looks like your fitness is coming back quickly.

From wheakory on Sun, Aug 12, 2007 at 16:51:12

Ted! You haven't missed a heart beat since your layoff. I think your threshold pace is lower than you think. You really picked it up on the flat portion (last two miles). Nice race. Keep the intensity going.

From jtshad on Mon, Aug 13, 2007 at 11:52:09

Nice race after a long layoff (great pace at the end of the race). You are right back in the mix! Keep up the great work and fast running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.300.000.000.000.000.000.0011.30

AM - Standard 10.04 Sasha House 10 Miler. James joined us for the first three and then turned back on his own. My legs are pretty sore from Saturday but still managed 7:00 average for second half of run and overall just under 7:30 average pace. Will do a little more this evening with Jared and James.

PM - Ran with Jared, James and Jordan (My Three Sons). My legs are still pretty sore and James thinks it is funny to pick up the pace on me because my legs are sore.

80 Push-ups; 100 Sit-ups; 3xsets of core exercises; weekly weigh-in at 138lbs
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.300.000.000.000.000.000.0013.30

AM - Sasha House 10 Miler plus 2 extra miles. Overall was 1:28:34 for 12.04 miles or 7:23 pace avg. Managed to average 7:03 for the last 7 miles. Legs are still sore but getting a little better. James ran the first three with us again. Oh yeah if you read this I would really like to run the St. George Marathon this year as I have a work conflict with TOU and it will also give me more time to get in shape. If anyone has or knows anyone with a St George entry that they are willing to sell please let me know. Thanks!

PM - 1.26 with kids this evening.

Push-ups=40; Sit-ups=60 

Comments
From Dave Holt on Tue, Aug 14, 2007 at 13:19:03

Ted, I'll check around and let you know if I hear anything.

From Scott Browning on Tue, Aug 14, 2007 at 21:49:44

Ted, I will sell you mine if you promise to run under 2:20, without changing the name on the registration of course.

You could check with Kris Erickson at the USATF office and see if she has any comps.

From ArmyRunner on Wed, Aug 15, 2007 at 10:19:56

Scott,

I would make that promise but then I would fail to keep it and I prefer to be an honest man. I will ask Kris but I don't think I am fast enough yet to get a comp entry. Hopefully something will come up so I can join everyone at St. George.

From jared on Sun, Aug 19, 2007 at 18:30:56

comments

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.400.000.000.000.000.000.0012.40

AM - Standard Sasha House 10 Miler 10.04 average of 7:51 today. Finally a true recovery day for my legs. It felt good to just run easy and chat with Sasha. I will add a couple more miles tonight with the kids again.

PM - Ran 2.36 with the boys this evening 8:00 avg.

80 Push-ups; 100 Sit-ups; 3 sets of core exercises

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.250.000.000.000.000.000.0013.25

AM - Standard Sasha House 10 Miler 10.04m in 69:33 (6:56 avg.) with last 5 miles at 6:29 avg. James joined us for first 3 again.

 PM - 3.21 more in evening (.63 with Jared and 1.26 with James thena little more on my own all at 7:40 avg.).

Push-ups=80; Sit-ups=100
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.200.000.000.000.000.000.0015.20

AM - Sasha House 10 Miler(one would think that is all that we run) Today was another true easy day. Ran avg. pace of 7:42 with second half at 7:24 avg. Legs were a bit tired from yesterday but the soreness is pretty much gone from the Provo 1/2. Planning about 5 more this evening.

PM - Added 5.16 this evening. .63 with Jared and James and then the rest on my own. Average pace 7:50.

James and I are going to run/hike Mount Timpanogas tomorrow morning. It should be a good trip to write about tomorrow.

 Push-ups=40; Sit-ups=50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Well, James and I ran and hiked Mount Timpanogas today from the Timpanooke Campgrounds. We ran when we could and hiked the areas that were too steep or rough to run. We ran at least 9 miles of the 15 that the GPS measured. Others have said that it is 18 miles but I think the GPS was pretty accurate. The trail was very rough in spots and really hurt the feet at times when only wearing running shoes. Especially across the section wear you crossed some very sharp rocks and boulders for about a mile. Overall it was an awesome experience for both James and I. I will post some pictures when I get a chance. People were pretty shocked to see James a 12 year old running and moving along so quickly. We reached the summit in 2 hours and 21 minutes which shocked a few at the top when we told them as it took most groups 4-6 hours to summit. Our return trip was much faster, as expected, and only took 1 hour and 57 minutes giving us a total round trip Timp trip of 4 hours and 18 minutes. I made sure I went at James's pace and he did very well. He was beat by the end but he had a blast is is very proud of his accomplishment. I am pretty tired as well and think it would have been easier to just race a 1/2 marathon. This is a great trip and well worth the experience of standing High On The Mountain Top and seeing such beautiful views. In fact the whole trip was awesome. Some stats and stories below.

It is interesting to look at the GPS elevation chart from my Garmin. It shows a start point at Timpanooke at 7,360 feet and a summit of 11,776 feet which is pretty accurate as the official height at the top is listed at 11,749 feet. It also shows that we climbed the following during each mile. Obviously there were some small decents as well but the vast majority was up and up for the first half.

1 722ft
2 729ft
3 657ft
4 974ft
5 871ft
6 694ft
7 898ft
.5 summit
406ft

 

It is also interesting to look at heart rate data as I wore my heart rate monitor the whole time as well. I noticed that during the tougher sections that we walked on the way up my heart rate was around the same as if I were running at about 8 minute mile pace. When we were running up hill it was about the same as it ws during the Provo River 1/2 marathon at 6 minute mile pace. Obviously it was much lower when running down hill on the way back. Heart rate peaked at 170 on the way up and the average on the way up was about 140. My heart rate max is around 195 and my heart rate average on the slow 10 miler with Sasha the other day was 140. So I think this was a pretty good workout as well. Cardio going up and tough on the quads and knees coming down. Oh yeah, the hardest part was on my back carrying the 15+ pound pack with enough water food and extra clothes for James and I.

What a great experience and a fun time overall. James felt like he was on top of the world and I know this is a great confidence booster for him as well.

 

 

 

Comments
From Michael on Sat, Aug 18, 2007 at 20:49:12

Timp is a fun trip. Alexander and I did it this summer but it was just a strong hike and we didnt run and it was also a very hot day, over 80 even at summit. Youre right the rocky parts take a beating on your legs, we were tired from hiking it, so imagine your legs wer much more tired than ours. Ive been up it several times, its a beutiful mountain and often we see mountain goats and moose. Quite a workout and accomplishment for James, he is becoming quite strong

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.550.000.000.000.000.000.0015.55

AM - The standard Sasha House 10 Miler plus 3 extra miles at end. Average pace of 7:31 with second half closer to 7:10 average. Legs are pretty sore from the Mount Timpanogas run with son James. Will run a couple more this evening.

PM - 2.5 miles this evening with Jared and James. elizabeth joined Jared for his 1st mile since we moved him up to a mile today. Overall about 8+ min pace after 1st mile at 10:30 pace.

60 push-ups; 60 sit-ups; 3 sets of core exercises; 138lbs

A couple of interesting articles on a few elite runners training up at Park City recently at the following links:

Article 1

Article 2 Looks like Rohansky has joined the Salazar group

Article 3



Comments
From Mike K on Mon, Aug 20, 2007 at 13:26:28

There was also an article in last week's PC paper.

From jimmy'schickenshac on Mon, Aug 20, 2007 at 14:10:47

ArmyRunner,

As per your posted comment on my blog, I am not in a position to offer any help or advice.

Sorry.

jperk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.700.000.000.000.000.000.0015.70

AM - Standard Sasha House 10 Miler plus 3 miles. Average pace of 7:06 with last 10 at sub 7:00. Legs still sore but getting better. Good news is that my heart rate is getting lower at a faster pace which is an indicator that the cardio fitness is improving. Will run a few more this evening with kids.

PM - Ran about 2.7 this evening. I mile with Jared in 7:56 and then 1.7 with James at just under 8:00 pace and finished at about 6:40 pace.

Oh yeah, I am still looking for an entry to St. George if anyone happens to know someone who has one but can't run it for one reason or another. I am actually going to be in St. George for work that week so it would work out great if I can find a way to get in the race.

Comments
From Dave Holt on Tue, Aug 21, 2007 at 11:51:33

Ted, Good News! I have an entry for you. I'm not sure how we go about getting it switched around, unless you want to run as a 17 year old girl, but I have a young lady that I convinced to run X-Country and drop the marathon if you would use her entry. I ensured her your would. So what's the next step?

From ArmyRunner on Tue, Aug 21, 2007 at 14:56:53

Dave,

This is great. I will contact someone with the St. George Marathon and see if they can help with changing the name on the entry. Email me her info at ted.leblow@byu.edu and I will see what I can do. I will pay her entry fee either way. I think I can actually qualify for the trials as a 17 year old girl!:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.750.000.000.000.000.000.0016.75

AM - Ran the standard Sasha House 10 Miler and then added a mile with James when I got home. Average pace today was a very relaxed 7:49. Will probably add another 4 miles tonight.

PM - Joined James at his first X-Country practice and ran 4.7 miles at 7:35 average with 2 miles on the grass rolling hills in 13:40. Then ran a mile with Jared at 9min. pace.

50 push-ups; 50 sit-ups; 3xcore exercises

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.000.000.000.000.000.000.0017.00

AM - 13.4 easy miles at average pace of 7:51. Ran with Sasha, Jeff and Adam. I ran 4.4 miles on my own then joined the group for another 9 miles. Sasha and Jeff split off after 4 to do some tempo work.

PM - After driving to St. George for a two hour meeting and driving back (8 hours of driving) I ran with James for a mile and then added 2.6 more to get to 17 for the day. Average pace was 7:25.

40 push-ups;40 sit-ups 

Comments
From Dave Holt on Fri, Aug 24, 2007 at 09:51:22

Any news on the SGM entry?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.350.000.000.000.000.000.0012.35

AM - Standard Sasha House 10 Miler at 7:23 avg. pace. Legs are a little tired rom higher mileage this week but that is to be expected. Probably a few more miles this evening and I think I am heading up to Park City in the morning to use the Park City 1/2 as my long run.

PM - 2.31 with James and Jared. Avg. pace of 7:30.

Race: Park City 1/2 Marathon (13.1 Miles) 01:23:28, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.5513.100.000.000.000.000.0021.65

Well, I joined Sasha and jeff at 4:30am to go up to Park City. The main reason I went is that I really do not enjoy doing my long run by myself and if I did it by myself I would not have pushed as hard and possibly not have gone as far. So, the first goal was to be very conservative on the first half as it was uphill and then if I felt ok put in a tempo effort on the second half. Like Sasha dscribed the course is a tough one with the climbing and the elevation along with the fact that the majority of the trail was a loose gravel surface. The climb the first 3 miles was a very gradual increase each mile which was noticable but not grueling. Then the climbing really started and became more and more of a challenge the last 3 miles with the final mile the steepest and at close to 7000'ft. At the first mile I linked up with two other runners that were running (Kieth and Brian I think) at what I felt was a comfortable pace for the climb. I did not want to feel as if I was racing until after the turn around and that is how I pretty much felt. At the first mile I was in 10th overall with Kieth and Brian right in front ( I was comfortable drafting at this point). The next runner was an unknown and then two Wasatch Athletics runners and way out in front was Paul, Jeff and Sasha followed closely by Chris. It stayed like this until about 4.5 miles and Kieth, Brian and I caught the two Wasatch runners. At this point some of the old racing instinct kicked in a little and I actually picked up the pace and went past them and started to drop Brian and Kieth. As I did this I felt good but realized that I did not really care to run the rest of the uphill by myself and slowed up a little and looked back and asked Brain and Kieth to stick with me. We linked back up and continued as a group until the half way point. Just before the half point I saw Sasha and Jeff in the lead and I noticed that Jeff actually looked very smooth and relaxed and thought to myself that he looked a lot better than Sasha. Sasha looked ok but Jeff looked better at this point. Then came Chris and Bob pretty much together followed by the unknown runner. Brian, Kieth and I made the turn at 44:11 and the Garmin read 6.57 miles so pretty much right on. Shortly after the turn Brian's shoe came untied and he stopped to tie it and I did not see him again. Kieth stuck with me as I gradually picked up the pace knowing that I felt decent and it was time to put in what felt like a true marathon pace tempo effort. By the 7.5 mile mark Kieth had slowed and I was on my own until the finish. Their were several turns on the trail that were sharp and narrow on the gravel that I actually had to slow a bit for to avoid slipping or swinging to wide and catching the fence but other than that I was able to maintain a pretty steady effort the whole way to the finish. I ended up 6th overall with a time of 1:23:28 running 39:17 for the second half which gave me a 4:54 negative split. Overall I am happy with the workout and think that I actually ran a faster effort that the Provo 1/2. I am also pleased as I ran well and will be at 99 miles this week on six days of running. Just need to keep the miles up and hope for a chance to get into St. George. My splits and info from Garmin are below:

Mile Splits Avg. Heart Rate Ascent
Descent
Net Elev. Gain/Loss
16:33155 121
108
+13
2 6:30160 95
45
+50
3 6:44163 80
20
+60
4 6:50 165 165
54
+111
5 6:50167 191
61
+120
6 6:50 170192
52
+125
1/2 Way
44:11
175
115
4
+111(+590)
7 6:30167


85:55 165


96:09 165


106:02 165


11 5:59167


12 6:04170


13 5:59170


.11 :35 174


Plan on running a couple more miles with the kids this evening.

Ran 3.65 more miles with Jared, James and Jordan. Jordan just turned 3 and begs to go run with us so I let him run around the block which is .31 miles. He did the first 400 in 2:37 today and the .31 in 3:30. Overall averaged about 8:30 for the whole run.

Comments
From ashman on Sat, Aug 25, 2007 at 19:08:10

Great work on so many miles and pushups this week!

From Cody on Sat, Aug 25, 2007 at 20:44:16

Tough course. You ran it very smart. You sure are making up for lost time. I hope you can get into SGM. If no word in three weeks, I would run TOU as that course is pretty sweet too. Good Job today

From Michael on Sat, Aug 25, 2007 at 23:04:26

Way to go Ted, looks like you have recovered well from your Fort Lewis time. Watch out Jordan will beat you someday!

From jtshad on Mon, Aug 27, 2007 at 15:44:42

Great race, Ted. Keep up the training. Have you heard if you got into STG yet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.000.000.000.000.000.000.0017.00

AM - Sasha House 10 Miler plus 3 extra miles at the end. Average pace was 7:44. The good news is that I do not have any soreness at all from PC 1/2 unlike the last two weeks. My legs are a little tired from the high mileage last week but other than that seem ok. Will run more this evening.

PM - 4 miles taking turns with the kids. Average about 8:00 pace.

60 push-ups; 60 sit-ups

Good news is I am at 136 lbs on my weekly weight check. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

AM - Early start and then linked up with Sasha and Jeff after putting in six miles on my own. Total of 13.1 miles at about 7:47 average. Another easy day but my focus is miles right now. Legs actually feel pretty good. Will run more tonight.

PM - 6.9 miles total, so 20 for the day. I did a warm-up and cool-down with James and was the rabbit for the 1K XC race at Kiwanis park. It is a rolling hill course with very thick grass so James did well running 3:31 (the winner was in the next age group up and ran 3:25) and winning his age group. I ran 1k in about 3:20.

40 push-ups; 40 sit-ups

Comments
From Nick on Tue, Aug 28, 2007 at 18:02:53

Nice work! You are definitely pressing the miles. With running like this, you will quickly gain a lot of fitness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.100.000.000.000.000.000.0017.10

AM - 13.1 miles at 7:31 average. Sasha House 10 Miler plus three more in hills around my neighborhood.

PM - After going rafting on the Provo River went home and ran 4 more miles around the neighborhood with first mile with James and Jared.

Feeling a little tired from the high miles but hanging in there. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.000.000.000.000.000.000.0017.00

AM - 15 miles along the Provo River at an average pace of 7:18. First 5 easy with Sasha and Jeff. I then gradually got faster running the next 6 at 7:01 average and the last 4 were at a 6:36 average. Overall, felt ok except legs are tired and a few minor issues. Kayaking on the Provo River for 5 miles yesterday made my shins and ankle sore. I am not sure why? I will probably add about 3 miles tonight. Old news but follow the link to see the last lap of the Men's WC 1500. USA wins for 1st time in 99 years!

USA WINS 1500

Bernard Not Alan

Bernard

PM - 2 miles with Jared and James. Was going to do 3 miles but having some issues with my right lower leg. Ice tonight and ibuprofin and hope for the best in the morning.

Comments
From Bonnie on Thu, Aug 30, 2007 at 13:11:31

Hi Ted,

I am not sure if you saw my comment from July -- I met you in Nashville at Dave's track meet. Dean and I just moved to SLC. I was happy to find you here - I had been wondering about you since you left for Iraq. I know that Meridith was ok as she ran the country music marathon from Iraq, but we hadn't heard anything about you.

Anyway - good to see you are doing well, good luck getting back to racing shape!

Bonnie

From adam on Thu, Aug 30, 2007 at 17:59:35

Ted-

When you run from BYU out to the river trial for your ten mile run, do you start from the SFH and go on 800 N, then turn left onto the trail before the bridge? I'm planning on going from there tomorrow morning early and maybe catch you guys for a mile or so. If I don't, where about is 4 miles on that course? thanks

From ArmyRunner on Thu, Aug 30, 2007 at 18:12:12

Adam,

Yes, that is the route. From FH turn on 800 N at Brick Oven and jump on trail at bridge. The 1 mile mark is at the ward building just before the bridge. It is about 1.65 miles to the spot wear Sasha and I normally get on the trail (2.1 miles to Sasha's house). If you keep going straight I would think the 4.05 mile mark would be just before the 1.5 mile mark down the trail from Geneva Road (the sixth set of 4 triangles).

From ArmyRunner on Thu, Aug 30, 2007 at 18:15:52

Bonnie,

It is good to hear from someone from the past. Yes, I made it home safe in JAN of 2006. I was 20lbs heavier and had not run for 18 months but other than that things went well for me. Do you like it in Utah and at the U? It looks like your running is going pretty well also. I suppose I will see you in some local races this year and possibly at a marathon next year. I guess it is a small world we live in especially if you narrow it down to a running community.

From adam on Thu, Aug 30, 2007 at 21:14:05

Thanks Ted.

You know, I realized today that except for Sasha, I've never trained with anyone who wasn't Army. (In fact one of them even uses the name ArmyRunner for emails, etc). I guess that's what you get when you grow up on post.

From Dave Holt on Fri, Aug 31, 2007 at 10:07:04

Hey saw you in one of the local papers yesterday for the ROTC down here at Dixie State. Lookin' good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.100.000.000.000.000.000.0014.10

AM - Standard Sasha House 10 Miler with Jeff and Sasha. Right lower leg still a bit tender just above the ankle. I am not sure of the reason why but it was not as bad as last night so ice and ibuprofin are helping. I am favoring it a bit during the run. We ran easy and chatted about a variety of topics today. We averaged just under 7:45. We also had a fairly active animal day. Early on Sasha had stopped and Jeff and I continued and a dog came charging at us that we had to stop and scare off. A few seconds later we heard the dog going after Sasha. After he caught up we passed an area where their is a rooster that sometimes greets us with his morning crow however this morning it sounded like he was doing a little warm-up session prior to crowing. Later on a large owl swooped down on the trail in front of us and perched on a tree branch above us as we passed. However, our most common sighting, the skunk, did not occur today. On the way back we discovered the new tunnel under Geneva Road is finally complete and we utilized it for the first time. It will be nice to not have to negotiate the traffic or construction any longer and Sasha says it adds .04 to the run. Hopefully the leg feels better this evening and I can get in a couple more miles.

PM - 4 more miles tonight. 3.5 with James at about 7:45 pace then .3 with Jordan. Leg was not hurting tonight which is a good thing. I guess that means I will join Sasha up in Salt Lake tomorrow.

Race: Salt Lake 1/2 Marathon (13 Miles) 01:19:12, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.9013.000.000.000.000.000.0016.90

Picked up Sasha today at 5:00am and headed up to SLC for the Salt Lake 1/2 Marathon. The plan going in was to run a relaxed tempo and be careful not to aggrevate some nagging issues that have bugged me toward the end of this week. The good news was my right lower leg problem was not hurting at all but the bad news was during the warm-up my right upper hamstring was feeling very sore and tight. Other than the high mileage I do not know why it was sore but it felt bad enough that I was pretty concerned before the start. So I decieded to run an even more cautious run as to ensure that I did not really tear up my hamstring. At the start my weeekly running odometer was at over 87 miles. The course starts on a slight down for about 200 meters and then begins a pretty nasty 4 mile climb of 800 feet to the top of little mountain at 6300ft. I really started out at an easy long run pace and was glad to do so as the hamstring still needed more warming up. I was behind the top two female runners for the first 3/4 miles and then passed one of them. I gradually caught up to the top female runner at about the 1.5 mile mark where the hill started to really get steep. I was still not putting too much effort in at this point and was happy to run with the lead female at this point. I ran with her and talked a bit until near the top of the hill at just past the 3 mile mark she dropped behind a bit. The top of the hill came at 4 miles and then the downhill kicks in. The first 2 miles of down is pretty steep and I was again trying to be as cautious as I could without breaking against the hill too much to try and not beat up the hamstring. I could feel the hamstring the whole way but decieded as long as it did not get any worse then I would be ok. My goal at this point was to just cruise on the downhill at what felt like a comfortable marathon pace. The miles went by pretty quick and I was still feeling ok overall but not wanting to push things. When I hit the 10 mile mark the downhill was not as steep anymore and I decieded to go ahead and push things a little harder and see how the hamstring responded. I could feel it a bit more as I picked it up it was still comfortable enough that I did not think it was doing to much damage. I guess we will see over the next couple of days. I ended up running my fastest mile of the race on mile 12 and mile 11 was my second fastest split of the race on on what was not as steep of a section of the course. The last mile was more of an a gradual uphill to the finish. The lsat mile was short according to the GPS and the course ended up short as well. THe GPS measured 12.97 so about .13 short overall. My splits, etc from GPS are below:

Mile
Splits
Avg. HR
1 7:09 152
2 7:33 165
3 6:41163
4 6:58 169
55:35 160
6 5:39155
1/2 42:30
7 5:51155
8 5:43158
9 5:48158
10 5:45159
11 5:35 163
12 5:25 165
12.97 5:27170
Total
1:19:10(36:40)
160

Overall I am pleased with the run. I ended up with a 5:50 negative split. I felt like I ran a good marathon pace long run and I don't think I aggrevaeted my hammy too much in the process but only time will really tell as far as the hammy is concerned. I think this course is slower than the Provo 1/2 by a few minutes and I still ran a bit faster. Things are progressing in the right direction as long as I can fight off the injury bug. 102 miles for the week. First time back over 100 in almost 3 years.

Congrats to Sasha for another victory. He won pretty easy and ran a new course record I think. I will let him tell you exactly how he did.

Comments
From Wayne on Sun, Sep 02, 2007 at 04:50:43

Good training run! Your fitness is really coming along very quickly. Hopefully the hammy doesn't cause you any trouble.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.103.100.000.000.000.000.0018.20

AM - I took James and Elizabeth to the Payson Onion Days 5K. Ran some warm-up and cool-down and paced james during the 5k for a total of 12.1 miles. All easy except the 5k with James was at 6:19 average. James set a PR on much slower course than Magna. It is a very slight down hill for the first mile and then from 1.5 to the finish is a slight uphill the whole way. He ran 19:39 today with mile splits of 6:15, 6:26, and 6:25. Elizabeth ran her first ever 5K and ran 31:53 which is much better than she anticipated. I will let them both tell more on their blogs. It is exciting to have the family out and running at races. I am heading to St. George and will get a few more miles in this evening when I get there.

PM - Drove to St. George and ran from Ramada around Dixie State College up to the temple and looped around it 4 times and back to hotel for an easy 6.1 miles at just under 8 minute pace.

Oh yeah, weighed in at 135lbs this week so 1 more pound of extra weight is gone.

Comments
From michael on Wed, Sep 05, 2007 at 12:16:24

Ted - what was the brand/model/price/store that you got James shoes? Thanks

From ArmyRunner on Wed, Sep 05, 2007 at 21:34:40

The hard part at this age is to find good shoes in the right size. I have gone to Runners Corner in Provo as they usually have the best selection and Hawk Harper (the owner) gives a 20% discount to cross country team members. It looked like the shoes he has are good for racing and faster stuff but any good training shoe would work for everyday wear. James has the Mizuno Wave Rider right now but it has varied on what he likes and what they have in his size. What we do is go into the store and let him try on a pair and then keep one shoe on from one pair and try on another one from another pair to see which he likes best. They will let you jog in them with one of each until you find the one that is the most comfortable. By process of elimination we find the one that he likes the best. Again, Runners Corner will help in this way as well. I hope this helps.

From Kerry on Fri, Sep 07, 2007 at 13:39:17

Hi Ted,

Tom Lee (tlee) raised the weight issue on his blog today (9/7). You mentioned that you're currently at 135. How tall are you and how much lower are you hoping to go? Just curious to find out what your experience has been.

Thanks!

Kerry

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.001.300.000.000.000.000.0019.30

AM - In St. George met up with Clyde at Ramada Inn at 5:20 and headed out for a 13 miler. We ran along the river trail all over the place in the dark and had Clyde left me I would have been lost for a long time as I had no clue where we were for the majority of the run. It was a pretty nice run along the river but it was not without some adventure. There were several rough parts along the trail that made it interesting in the dark. I saw what looked like a fox dart across the path in front of us so a new type of wild life versus the Provo River Trail. There was one part of the trail that was washed out and there was a barrier blocking the path. Clyde went right to go around it and I went left. However in this case I should have "chosen the right in the path before me" as when I went left I quickly came to a screaching halt as there was a metal fence attached to the barrier that was not visible in the dark. Luckily it gave a little and it was kind of like running into a big net or at least that is what I thought. We continued along and a few miles later I noticed a burning on my forearm and realized I had cut my arm a bit and it was bleeding and the sweat was making it burn a little. No big deal just a small cut and a little embarassment. Ended up with 13.3 miles at about a 7:21 or so average pace. Thanks for the run Clyde!

PM - Drove back from St. George and made it in time to join James for his cross country race. Did a total of 6 miles mostly easy with a 1.28 mile cross country race as a rabbit of sorts in just under 6:00 pace. James did very well running 7:42 and getting 3rd overall and 1st in his age group. This was a big improvement from last year and he beat three older boys that he has not beaten before. This was good considering he ran a PR in the 5K the day before. Time to crash as it has been a long couple days.

Comments
From wheakory on Wed, Sep 05, 2007 at 14:07:21

Nice run Ted. It's nice to run in a different setting at times. Sounds like you enjoyed the experience.

From Superfly on Wed, Sep 05, 2007 at 22:25:32

Good job the other morning. Sorry about the fence I should have been thinking and told you to come my way. But I was just spacing out- I do that early in the morning. It was nice to have an early morning running partner. Keep up the good work and we will see you in about 29 days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.502.000.000.000.000.000.0017.50

AM - Ran the standard Sasha House 10 Miler easy with Sasha at 5:00am. We got caught in a bit of a thunder storm with some lightening strikes a little closer than I like. It rained off and on but was at least cool out. Average pace about 7:48 for 10.1.

PM - Joined James for his cross country practice. We did some warm-up and then 20x150m uphill strides and jogged the down. Added more miles at the end as well for a total of 7.4 miles at about a 7:35 average overall.

Legs are feeling pretty tired this week but it is mostly because of the lack of good sleep due to travels and such this week. Hopefully all goes well the rest of the week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.200.000.000.000.000.000.0020.20

AM - Met with Sasha, Jeff and Adam at 6:00am this morning. It was actually on the cool side this morning as it was only 57'F. Sasha and Jeff were going to do a 12 mile Tempo so I just did the 4.88 mile warm-up with the group and then continued on to run 13.15 miles. We started slow and then I picked it up as I went after the 5 mile mark. Averaged 7:20 pace for the whole run. I will add more tonight with the kids.

PM - Ran 1 mile with Jared and towed him along to a new PR of 7:38. Then ran 2 miles with James in the hills around our house. Then added 4 more miles just for fun. A little over 7 miles at 7:42 average overall. A hilly run around my house up near the Provo Temple. Legs are tired but that is expected right now.

Comments
From Mik'L on Fri, Sep 07, 2007 at 11:59:35

Hey Ted- I am Clyde's wife. Just thought I would let you know you made an appearance in our weekly newspaper we get in the mail. I don't know if the picture is on their website, www.dixieweekly.com (it's not working right now). I didn't realize you were with the ROTC. Do you know Richard Miller? He is my brother-in-laws brother.

From ArmyRunner on Fri, Sep 07, 2007 at 16:14:05

Hi, we just started the Dixie Army ROTC program this fall. I am in charge of all of the Army ROTC for BYU, UVSC, SUU and now DSC. My office is a t BYU but I make my way around to see all of the programs at least once a month. So I guess that means I will be in St. George about once a month from now on. If Richard Miller is involved with Army ROTC or works at Dixie I may know him but I am bad with names. Does he work at Dixie?

From Mik'L on Fri, Sep 07, 2007 at 18:54:16

I think Richard used to do something with the ROTC at SUU. Now he is up in SLC. He was in charge of the 222 when they went to Iraq. Not sure of his position?

I'm sure Clyde will be glad to have a running buddy whenever you are down!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.200.000.000.000.000.000.0020.20

AM - Due to an early morning meeting I had to run a bit later so I was on my own. I ran from my office on BYU to the end of the Provo River Trail and back plus a little extra around campus totalling 14.6 miles at an average pace of 7:12. Felt relaxed and easy and legs felt ok today. I will run more tonight.

PM - Added 5.6 miles tonight with James and Jared at an average pace of 7:30.

I am trying to figure out what to do for a run tomorrow. I can just head out on my own for a 16+ mile long run with Sasha joining me for about 6 of it. Or I can got to Spanish Fork and jump in the half to get my long run in. Or I could even jump in the Provo River Marathon for 16 or so miles. I guess the last option would be to run Alta in the afternoon but I am not too keen on running on such a steep downhill course with the high mileage week. Any thoughts?

Comments
From wheakory on Fri, Sep 07, 2007 at 13:49:59

One thing about running the Steep downhill is it will prepare you more for St. George. I think doing it with a high mileage week can only strength your fitness level. I know on my high mileage weeks I did my long runs on the Pocatello marathon course on the downhill and it really gave me an advantage on race day.

You given me a lot of advice and I thought I would share my thoughts.

From Superfly on Fri, Sep 07, 2007 at 15:02:34

Ted all the options sound good other than Alta. It's the only one that has the power to injure you. The Spanish half would be nice to do as a training run and try to run it at MP.

From ashman on Fri, Sep 07, 2007 at 21:14:15

Do what sounds fun.

From ArmyRunner on Fri, Sep 07, 2007 at 22:45:48

The Provo River Marathon needed some help so I volunteered to just jump in and run down to the finish at Utah Lake ahead of the lead runners so I can run the finish area. I will probably run 14-16 from the canyon to the lake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.201.000.000.000.000.000.0020.20

AM - I decieded to help out with the Provo River Run today so I started at Breidal Veil Falls and ran a 15 mile run to the finish area and helped set up the finish. I ran easy the first 5 miles which was the downhill part and then slowly picked it up the rest of the way. I am calling it all easy miles because I never really felt like I was at marathon pace effort. The last 5 miles were at 6:30s and the overall average was 6:43 pace for 15.1 miles. Looking at splits from Garmin the first 5 was 36:00(easy downhill) the second 5 was 33:30(flat) and the last 5 was 32:30(flat). I will run some more tonight with James.

PM - Ran a mile with Jared then another mile with James and decieded to do a 2 mile progressive tempo with James. What I call a progressive tempo is where every quarter is faster than the last quarter and you finish close to your mile pace for the last quarter. James did great and accomplished the goal running every lap faster. We hit two miles in 12:50 with the last mile in 6:08. He is really starting to get in great shape and is able to make me have to work a little as well.

This puts me over 115 miles for the week.

Comments
From Wayne on Sun, Sep 09, 2007 at 07:43:59

That's some good weekly mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Ok, I'm not sure anyone will read this or will be interested but I will post all this week and see if there are any takers.

On Saturday I want to do one last long run before St. George and am looking for anyone that wants to join in. All are welcome even if we are going seperate paces we can at least start together and if enough show maybe even have a couple of groups. Anyway the proposal is to run up at Deer Creek and get a good 20 miler in. There is a great dirt road along one side of Deer Creek Resevoir that is rolling hills at about 5600 feet. The plan would be to do an out and back along the reservoir (out for 6 miles) and then when we get back to the top of the resevoir, where we started, then we would head down the Provo Canyon for the last 8 miles. We would finish at the Breidal Veil Falls parking area. If my estimate is right we would hit the parking lot at mile 19 and then do a 1 mile loop back up to the falls and back to make it 20. I think this would be a great final preparation run for St. George and it would allow us to have water at the 12 mile mark since a car would be parked there. If there are any takers we could meet at the Breidal Veil Falls parking area and then carpool up to the start by the resevoir.

If anyone is interested reply this week. I am looking at starting at 6:00am as I need to be done as early as possible. If I end up with no takers I guess I will be on my own and have to have wy wife drop me off at the resevoir. 

Comments
From Kerry on Mon, Sep 10, 2007 at 11:34:32

I was also planning a long run in Provo Canyon, but it's looking like I might have to start much earlier and stick closer to home (Cedar Hills). My wife needs to get in another long run and we have to run kids around in the morning. If those plans change, I'll let you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.400.000.000.000.000.000.0020.40

AM - 14.1 miles relaxed this morning along the Provo River Trail from BYU. I met up with Sasha at his house 2 miles into the run and then ran with him until about the 13 mile mark of the run. Ran fairly relaxed although Sasha started to pick it up gradually as we went. I was trying to make sure it stayed relaxed and easy as I want to do a MP run tomorrow. Overall averaged 7:10 pace. I will get some mroe miles tonight.

PM - Added 6.3 miles tonight. 1 with Jared and 3 with James then the rest on my own. Overall averaged 7:30 pace. Legs are a little tired still.

Oh yeah also did 60 push-ups; 60sit-ups and some core strength work. Weight at 135lbs.

The plan is for this week to be my peak mileage week prior to starting a taper for St. George. I am aiming for 120 miles on six days this week with a 20 miler on Saturday. After that I will start a moderate taper and some fine tuning for St. George.

Ok, I'm not sure anyone will read this or will be interested but I will post all this week and see if there are any takers.

On Saturday I want to do one last long run before St. George and am looking for anyone that wants to join in. All are welcome even if we are going seperate paces we can at least start together and if enough show maybe even have a couple of groups. Anyway the proposal is to run up at Deer Creek and get a good 20 miler in. There is a great dirt road along one side of Deer Creek Resevoir that is rolling hills at about 5600 feet. The plan would be to do an out and back along the reservoir (out for 6 miles) and then when we get back to the top of the resevoir, where we started, then we would head down the Provo Canyon for the last 8 miles. We would finish at the Breidal Veil Falls parking area. If my estimate is right we would hit the parking lot at mile 19 and then do a 1 mile loop back up to the falls and back to make it 20. I think this would be a great final preparation run for St. George and it would allow us to have water at the 12 mile mark since a car would be parked there. If there are any takers we could meet at the Breidal Veil Falls parking area and then carpool up to the start by the resevoir.

If anyone is interested reply this week. I am looking at starting at 6:00am as I need to be done as early as possible. If I end up with no takers I guess I will be on my own and have to have wy wife drop me off at the resevoir.

Comments
From wheakory on Mon, Sep 10, 2007 at 14:34:26

If I wasn't running TOU I would definitely

drive down and join you. St. George you definitely have to train on rolling hills from looking at the online map (this will be my first attempt running it), so this sounds like a great course. Good Luck

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.603.002.000.000.000.000.0020.60

AM - I have been doing a lot of miles but not much quality so I decieded to do a tempo this morning to see how things would go. The plan was a 5 mile tempo at about 6:00 pace which I was hoping would feel like marathon pace effort. I had no idea what to expect as I have not done any workouts at this pace for a long time. If all went well then I would try and do a progressive tempo starting at 6:00 pace and get a little faster each mile if not then at least try and hold 6:00 pace. Warmed up about 4 miles and started on the standard Sasha 5 mile tempo route on the Provo River trail. Started very relaxed and it almost felt too easy. Hit the first mile dead on 6:00 with all quarters right at 1:30. This felt very relaxed and controlled at this point. The next mile I again focused on staying relaxed and easy. I hit the second mile in 5:58 again with very even quarters. So far so good as it felt like a relaxed marathon pace. I hit the 2.5 mile turn around at 14:58, right where I wanted to be and feeling good. At this point I figured I might as well start picking it up and try and hit a negative split for the last 2.5 miles. Mile three was a 5:53 and still felt pretty relaxed. With 2 miles left I figured I might as well put in more of a threshold effort and see what happens. The fourth mile was a 5:40 and this started to feel more like threshold pace. For mile five I wanted to just stay focused but as relaxed as possible at threshold pace. I finished the last mile in 5:30 and the total for 5 miles was 29:01 giving me a 14:03 for the second 2.5 miles and a 55 second negative split. Splits were (6:00/5:58/5:53/5:40/5:30) finished off with a 4 more miles. Overall I was very pleased with the run considering I am in the middle of a 120 mile week following 115 miles last week. I am not sure what to think of it as far as what it indicates for St. George. I think I am in better shape than Ogden but I'm not sure what that equates to for St. George. Although I am pretty sure a sub 2:40 is well within reach. I guess I will know in just under 4 weeks. Looking at Garmin afterwards I am also pleased to see that my heart rate was very resonable. Even at 5:30 pace it averaged about 170 which equates to about an 86% max heart rate for me. Plan to run more this evening.

PM - Added 7.5 more miles this evening. Ran with James for a little and then did a Sasha training event by running while watching Jared's soccer game. It gets very boring looping around the soccer field but I was able to get 6 miles in during the game all on the grass. Averaged 7:30 pace for the whole run.

Below is a link to an interesting read on running economy.

Running Economy 

Comments
From wheakory on Tue, Sep 11, 2007 at 12:05:40

Nice Tempo ran... your definitely in shape

to hit below 2:40. The base miles you've build-up is going to help your fitness in St. George. Did you ever find a place to stay? I'm still looking myself.

From adam on Tue, Sep 11, 2007 at 14:43:50

Ted-

I can go up on Saturday. I definitely won't go for the full 20, but at least the first twelve. I probably won't be going the pace you need, but if we're the only ones maybe you could split it as slower 12 with the last 8 at close to marathon pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.100.002.000.000.000.000.0021.10

AM - Ran from BYU to Sasha's house and then ran with Sasha and Jeff. Easy run of 10 miles when I got back to BYU. Then did some push-ups and sit-ups with cadets and headed out for 4 more miles. Overall average pace of 7:35. More tonight as usual.

PM - Joined James at his cross country practice and got a decent workout I was not planning on. After a couple mile warm-up we did 10x300 with about a minute rest between reps. They were all in the park on the grass rolling hills. All of the reps were about 5:20-30 pace. Legs felt ok, tired but ok once they got going. Then a few more miles cool-down. Ended up with just over 21 miles for the day.

Comments
From ashman on Thu, Sep 13, 2007 at 09:28:26

Ted, Did you get an e-mail about somebody having a condo available in St George?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.901.501.500.000.000.000.0020.90

AM - 14.1 miles total average pace 7:13. Joined Sasha and Jeff this morning and Sasha convinced me to do 2x1.5m tempo. I was a bit hesitant as I have had two workouts in a row and was at 62 miles in three days. So the first 1.5 was fairly conservative at what felt like marathon pace. 1st 1.5 miles was 8:48 or 5:52 pace. Felt ok so I figured the second one at about the same pace would be good. The first 1/4 was a 1:23 and felt ok so I just focused on relaxing and trying not to push too hard. Second 1.5 miles was 8:28 or 5:39 pace. This felt more like threshold pace. After getting back to Sasha's I added 6 more miles on my own. Add more tonight as usual but it will be very easy.

PM - I was not very motivated to run tonight as I was pretty tired from a long day at work and the miles are adding up this week. However, after I forced myself out and got about 3 miles in to the run it was not as bad. I ran a total of 6.8 miles at 7:25 average with one with James and Jared and Jared set his new mile PR of 7:30.

It looks like Jeff and Adam are going to join me for the Deer Resevoir/Provo Canyon 20 miler on Saturday. We are going to meet at the Bridal Veil Falls Parking lot at 5:45am and then carpool up to the resevoir so we can start the run by 6:00am. Any others going to join in?

Comments
From jtshad on Thu, Sep 13, 2007 at 11:43:25

Here is the name and number of a place with condos for reservation. They may have at least one condo available as a guy up here just cancelled his 3 bedroom condo about 2 weeks ago ($300 a night, Friday and Saturday) because two of his buddies backed out. Resorts Reservations of St. George: 435-673-1392. Hope they still have some left. Maybe Steve, Kory and Ted can hook up and get one. Full kitchen, hot tub/pool access, etc. Could be pretty nice.

From Superfly on Thu, Sep 13, 2007 at 20:51:01

I guess Kory is staying with Logan. If you and Steve still need a pace we will make room for you guys at Mik'L's mom's where Sasha and his family are staying.

Let me know.

From Jared on Thu, Sep 13, 2007 at 21:43:38

Thanks a lot Clyde I appreciate it.

From ArmyRunner on Thu, Sep 13, 2007 at 21:44:18

Last comment was from me not my 8 year old son Jared.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.000.000.000.000.000.000.0019.00

AM - Ran from BYU for an easy run for a total of 13.2 miles at average pace of 7:42. Ran 3.5 miles than joined Sasha for another 5.5 miles with his kids. Then I finished up with another 4+ miles on my own back to campus. Felt good to just run easy today after three days of miles and some decent quality. Plan on adding more tonight.

PM - 5.8 miles in hills around my house including 1 mile with James and Jared. Average pace 7:37, very easy and relaxed the whole time.

Good news is weight is now 133lbs so I am almost back at what I consider my racing weight.

Well this week I set 3, 4, and 5 day all time running mileage highs with 62 miles for 3 days, 83 miles for 4 days and 102 miles for 5 days. I will finish the week of with a 6 day all time high of at least 122 after tomorrow.

Sasha and I discuss the topic of sleep and the importance of it while running high mileage. I found an interesting article on it.

Sleep

Comments
From ArmyRunner on Fri, Sep 14, 2007 at 12:52:15

Another article here as well:

http://www.nytimes.com/2007/09/13/health/nutrition/13BestSIDE.html?_r=1&ref=fitnessandnutrition&oref=slogin

From michael on Fri, Sep 14, 2007 at 20:43:11

Thanks for sharing article. I know not enough sleep really hurts my running, going to work at 5:30 and up late most nights - when I do get good sleep I seem to do alot better (for me)

From michael on Fri, Sep 14, 2007 at 20:43:25

Thanks for sharing article. I know not enough sleep really hurts my running, going to work at 5:30 and up late most nights - when I do get good sleep I seem to do alot better (for me)

From superfly on Fri, Sep 14, 2007 at 22:54:38

Good job all week. You've really worked hard and stuck it out this week. I know how hard it gets on a long week. Have a good long run on Saturday morning and spend the rest of the weekend on the couch and resting while you watch football. It's all downhill from here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.008.000.000.000.000.000.0022.00

AM - Headed up to Bridal Veil Falls in Provo Canyon and met with Adam and Jeff at 5:45am. We then jumped in the back of Adam's truck and drove up to Deer Creek Resevoir. We ran very easy in the dark along the resevoir i the rolling hills. There were a few rocks scattered on the road and while it was dark Adam seemed to be hitting them all. He hit a big one and went down and I tripped over him and went down with him. Scratched up my arm and leg a little but was ok. I think Adam came out ok as well. We continued along at an easy pace until it started to get light out. At the 6 mile turn around Jeff and I gradually started to pick it up to 7:00 pace along the rolling hills but still pretty easy at this point. We got a drink at 12 at the top of Deer Creek Resevoir and then headed down the canyon. We started to pick it up at this point and put more of a marathon effort in, for me at least. It still felt relaxed and we were actually chatting the whole way. We picked it up the last 4 miles even more and then I guess it felt more like true marathon pace at this point although I was still able to talk most of the way with Jeff. Afterwards jumped in the car and headed down to see James run his cross country race. Added another 2 miles cheering James on and cooling down with him. So 22 miles for the day and 124 miles for the week. Overall pace average was 7:04 per mile for 20 miles. First 11 average was about 7:46 average then the next 9 miles we averaged about 6:13 pace with the last 4 miles at 5:58 average. Splits below:

1 8:44
Avg HR 140
2 8:47
150
3 8:07
145
4 8:07
145
5 8:12
150
6 7:51
155
7 7:22
150
8 6:59
155
9
7:00
160
10
7:09
160
11
7:07
155
12
6:30
150
13
6:25
150
14
6:25
150
15
6:20
140
16
6:25
150
17
6:04
155
18
6:05
160
19
5:54
160
20
5:50
165

Comments
From Cody on Sat, Sep 15, 2007 at 20:56:36

Great Training Ted-

You are sure putting in the miles now and will be ready to roll in SGM. Sounds like a neat run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.200.000.000.000.000.000.0017.20

AM - Easy 12 mile run along the Provo River Trail with Sasha. First 2.5 miles with sone James as well and then just Sasha and I chatting while we run. I have been very surprised by how I have felt after Saturday's run and today. We averaged 7:18 pace for the 12 today and the whole run i felt pretty good and had to hold back to make sure it was an easy run. With 124 miles last week and 22 miles on Saturday I expected to be more tired. Even on Saturday I had a ton of energy all day and the legs felt good after running 22 miles. I'm not sure why but I will enjoy it while it lasts. Plan on running a few more miles this evening but this week will be only 100 miles then about 75 miles next week in preparation for St. George.

PM - 5.2 miles tonight 2 with James, 1 with Jared and 2 on my own then 5xstrides. Almost feel like I cheated today only running 17 miles.

Comments
From wheakory on Mon, Sep 17, 2007 at 12:00:07

With the training your doing you really need to shoot for a 2:35 in St. George, because you've got the base training down, and are very fit.

From jtshad on Mon, Sep 17, 2007 at 13:02:04

Ted, it would be great to run with you again at St. George like we did in Ogden. I am targeting about a 2:32 for my SGM goal, so maybe we can hook up.

From Paul Petersen on Mon, Sep 17, 2007 at 13:29:13

"Only" 100 miles? Slacker. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.400.000.003.000.000.000.0016.40

AM - 12.1 miles total this morning at the very dark hour of 4:30am with Sasha. I really do not like running this early but sometimes it is necessary. It is very hard to get going in the dark at this time of the morning and to do a fast workout makes it even tougher. The plan was to do 6x800 on the trail all in 2:40 with a 400 jog. This sounds easy enough but at 4:30am it becomes a bit more of a challenge. This morning was interesting as it was dark enough in places on the trail that we could not see the actual trail very well and at faster paces it makes you a little nervous trying to make sure you stay on the path. We warmed up 4 miles and then started the 800's. Splits for 800s were 2:35, 2:36, 2:37, 2:37, 2:39, 2:37. Sasha let me control the pace for most of them. The first 800 I felt smooth and in control and was a bit surprised with the time as we hit it in 2:35. After that one I wanted to make sure I stayed like at this effort and remained at a controlled pace. I did not want to feel like I was pushing all out on any of the repeats. All of them felt pretty good and were at what felt like 5K effort overall never pushing to what would feel like top speed. Afterwards we did about 4 more miles back to Sasha's house. Overall I am pretty pleased as I was well under my 2:40 goal but the effort was what I wanted it to be. I am also happy as running at this time and in the pitch black makes it much harder and I'm pretty sure slows one down a bit. A few more miles tonight with the boys.

PM - Added 4.3 miles, 1 with Jared, 2 with James and rest on my own. Easy miles and only 16.4 total today.

Interesting read below continued from a previous article.

Link to Part two of a series on running economy!

Comments
From James in Sunny AZ on Tue, Sep 18, 2007 at 11:48:09

I liked that article - that helps to explain the positive results from tempo runs and MP workouts, as long as you are running smooth and relaxed. That is how my MP tempo this morning felt, smooth, relaxed, in control. It makes a huge difference to me. Congrats on a good workout today.

From James in Sunny AZ on Tue, Sep 18, 2007 at 11:49:33

One more thing - I can relate to running early - every single run for me is at 4:40 in the morning, and sometimes it is hard to get going. I don't have trails to run on either, I run on the side of the road, where we at least have bike lanes, and the road is lit up by the street lights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.800.000.000.000.000.000.0016.80

AM - Very easy 12.4 today. Under 8:00 pace but not by much. Felt very relexed and easy. Started at 4:30am ran to Sasha's and then ran with Adam and Sasha for awhile and ran into Jeff who joined us along he way. I headed back to BYU via Bulldog and then ran about 3 more miles with cadets at BYU. Overall I was very tired when I got up this morning and had a hard time getting going but once I woke up and got moving things felt pretty good. Right hip was bothering me a little bit but that is a fairly common problem of mine. More planned tonight with James at his XC practice.

PM - 4.4 miles at James' XC practice. All sub 7:30 on grass. 4xstrides as well.

Thanks to Sasha we have a discussion forum now. I think this will add a lot to the blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.600.003.002.000.000.000.0018.60

AM - Well today the plan was to do another 5 mile tempo run on the standard Provo River 2.5 mile course. For those that like the bottom line up front I ended up running 28:07 (5:37 avg.) for the 5 mile tempo which is a big step forward for me. The rest of the story follows.

I wanted to try and run about 5:50 pace at first and then drop to 5:45 or so depending on how things felt. This was based on last week being able to average 5:48 after starting the first 2.5 right on 6:00 pace. I figured if all went well I could average about 5:45 or so this time. Sasha and Jeff were with me today and volunteered to help take turns leading quarters. I was a bit concerned that they would push it too fast on their turns as this would be a fairly easy pace for them. After warming up about 4 miles we started into the 5 miler. I led the first 1/4 and hit 1:27 so pretty much right where I wanted to be and it felt very relaxed and easy at this point. We went through the first mile in 5:47, a bit ahead of plan but it felt very relaxed. Sasha and Jeff were doing a good job of hitting fairly even quarters at this point when we traded off. Things picked up a little the second mile as we went through it at 5:41. Again it felt a little faster but still relaxed. This started to feel like threshold. Sasha picked it up a bit on his next uphill quarter and I could feel the difference. Jeff then put us back on a more reasonable pace again. We hit the 2.5 mile turn around in 14:20 and I was thinking if I could maintain this then 28:40 for 5 miles would be a good time today. I was still feeling pretty decent so I knew it was possible. We hit the third mile in 5:41 again and I could feel it a little bit but still feeling like threshold. At this point Sasha and Jeff started to push the pace a bit more on their quarters and I could feel the difference but was willing to push and see what I could do. We did a 5:28 for mile 4 and this was a bit tougher and started to feel like I was definetely dipping under threshold. This was feeling more like 10K effort now. I asked Jeff and Sasha to not push too hard the last mile or they would drop me. They complied and maintained a pretty even pace. We did mile 5 in 5:30 with the last two quarters in 1:23 and 1:20. Overall 5 mile tempo was 28:07 today which is 54 seconds faster than last week. This was a big surprise as I did not really expect this. Finished off with 4 more miles cool-down and for 13 miles averaged 6:59 pace. So splits ended up being 5:47, 5:41, 5:41, 5:28, 5:30. Sasha is telling me I need to shoot for a sub 2:30 at St. George based off of this workout but I am still not convinced I am ready for that yet. I need to figure out what pace to run but I am still leaning on going out no faster than 1:17 but Sasha says I need to go out in 1:16 for the first half. Well, a couple more weeks to make that decision I guess. A few more miles planned tonight.

PM - Ran 5.6 more easy miles tonight at James XC race helping set up course and running with James during warm-up and cool-down. More than I planned but that just means tomorrow will be easier.

Comments
From adam on Thu, Sep 20, 2007 at 22:40:20

Good workout this morning. Even with the 180 you were still close to breaking 28 min. You'll be ready to roll at St. George. What's your plan for tomorrow?

From ArmyRunner on Thu, Sep 20, 2007 at 22:44:41

I am meeting Sasha at his houe at about 6:30am for an easy 8-10 miles. Join us if you can.

From ashman on Thu, Sep 20, 2007 at 23:54:55

Nice Work Major!

From ashman on Thu, Sep 20, 2007 at 23:57:10

Nice Work Major!

From Jon on Thu, Sep 20, 2007 at 23:58:26

Where is your blog picture taken?

From ArmyRunner on Fri, Sep 21, 2007 at 21:12:12

The picture is of my son James and I on the top of Mount Timpanogos at 11,749 feet this summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.100.000.000.000.000.000.0012.10

AM - Standard Sasha House 10 Miler with Sasha and Adam. Very easy relaxed run today. Although I am coming down with a cold or something as my throat was very sore all night and this morning and my glands are swollen. I'm goign to hit the Emergen C pretty good and hope to just get over it quickly. The good thing this morning is that my legs felt good. They were not tired at all from yesterday. We averaged 7:25 pace with the second 5 in 35 minutes. Only 2 more miles tonight so a low mileage day of 12 miles today.

PM - 2 miles with kids. Sick as a dog and it stinks!

Comments
From ashman on Sat, Sep 22, 2007 at 10:25:51

Sorry , I got your post too late this morning. It's probably just as well. I was planting flower bushes all day yesterday on the complex and then with all the errands I had to run in the evening I was really tired and slept in. Unfortunately, I don't get naps anymore lately so I sleep in on the weekend. You will have to rest more also Ted, You know as well as I do that cold is telling you something.

From ashman on Sat, Sep 22, 2007 at 10:33:20

Swollen glands are one indicator also. I know this from past experience. Your legs can still be full with glycogen but systemically you can be out of whack still. This type of overtraining sounds like it might have been brought on by chronic sleep deprivation over time. When I worked the night shift I experienced this at times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.9011.000.000.000.000.000.0020.90

AM - Total of 20.9 miles this morning. Met Sasha, Jeff and a new runner Brad who is one of Jeff's roommates running St. George. We headed up the canyon at a easy pace but I am still very sick so I felt pretty bad. I was up all night with sinus headache and body aches so it was not a fun night. I was not really looking forward to running for some reason. I figured if I did not puch it then it would still be ok. First 8 going up felt very easy and under control. Sasha and Jeff took off on the way down. I ran with Brad at what felt easier than marathon pace and just gradually picked it up each mile until the last three or so felt closer to marathon pace. Splits for the lsat 8 miles were 6:08, 6:24, 6:15, 6:09, 5:53, 5:51, 5:35, 5:44. So an average pace of 6:00 for the last 8 miles and it felt very relaxed. The cold and sinuses sucked but legs were ok. I then went and ran the 1/2 mile with Jared at the Cougar Run. He ran 4:12hiw ch was a little slow for him but his first real race. Then I jumped in with James and paced him on the 5K. He ran 19:46, almost a PR on a hilly course. So I ended up with three more miles at close to marathon pace of 6:14, 6:08 and about 6:40. So 11 marathon pace miles and about 10 easy. Now the real taper begins, yeah!!!
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.500.000.000.0010.10

AM - Ran the standard Sasha House 10 Miler with Sasha and Brad. We ran easy the whole way and on the way back did 8x100m strides at about 18-19 seconds with an easy jog 100m between. Just do these to feel leg turnover during the taper but not meant to be hard. Average pace of 7:31 for whole run. Felt ok considering how sick I was yesterday. I was still sick but hopefully on the upswing. I was totally wiped out on Sunday and spent most of the day in bed or on the toilet. Today just some lingering congestion so far.

PM - I bagged my planned run this evening. I was only going to do 2 miles tonight but the way I am feeling it would not have done me any good. Congestion is getting better although as I am drying up I am dealing with some sinus headaches and the body joints stsill ache a bit all day today. So better to just rest tonight and hope things feel better in the morning. I have just under two weeks to recover which is a good thing as I usually kick these things quicker than most. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.003.100.000.000.000.000.0014.10

AM - Well I was feeling a bit better this morning which hopefully means I have almost kicked this illness. The plan was to do the normal 10 mile route but to throw in a 3 mile marathon pace tempo in the middle. I had to run early, 5:00am, so I was on my own which probably was a good thing anyway as I would not be tempted to push too hard while I am still trying to recover and get healthy. I decieded that I would not look at my watch at all today. I would start the watch and then just run by feel and afterwards see what the watch said. I figured this way I would not push myself too hard. I ran the first 5 miles very relaxed and easy as a warm-up and then figured I would work my way into what felt like marathon pace effort. It was tempting to want to look at the watch but I refrained from doing so until I was done with the entire 10 miles. The first mile felt a little slower than marathon pace but it was what my body wanted to do as it was very dark and cold (37'F). I held this same effort but it started to feel too easy as I went along so I focused on relaxing and trying to pick it up to something closer to marathon effort during the third mile. The third mile felt closer to marathon pace effort but still pretty relaxed and comfortable. I definetely could have gone alot faster but the goal was to keep it easy and relaxed but get something close to marathon pace at the same time. So when I stopped the watch and looked at it for the first time at the 10.1 mile mark I saw that my average pace for the entire run was 7:06. Pulling up the splits the first 5 miles was about where I would have guessed being around 7:40 pace once I got going. When I started to pick it up for the three mile section the splits were 6:23, 6:23, and 5:55. The first two were a little slower than I would have wanted but the third was a little faster than I would have guessed. It did not feel like I picked it up very much at all. This was an easier effort than I origionally planned but again that is probably good as I need to get healthy this week. I ran easy the last two miles but still did them at 6:40 pace and felt like I was jogging. I saw Sasha and Jeff right before I finished. Plan to run some more easy miles tonight as long as I am feeling ok.

PM - Added 4 miles running on grass during Jared's soccer game. 2 with James, 1/2m with Jared and rest on my own. Very easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.200.000.000.000.000.000.0013.20

AM - I have almost shaken the bug that hit me, just a little congestion remaining at this point. Only 8.2 miles this morning, all easy averaged 7:30 pace overall. I met with Sasha, Jeff and Adam at 5:00am. We ran 6 together and then I was off to BYU for physical training with ROTC and ran a couple more miles with them. I am starting to feel a lot better and am starting to fell the taper kicking in. I am feeling rested and the legs are starting to feel pretty good. As Sasha would say the horses are starting to neigh but in my case it is only one horse starting to neigh right now. Maybe next week it will be horses neighing. I will get some more miles tonight at James' cross country practice.

PM - 5 miles at James XC practice on the rolling grass. Easy run nothing exciting. We did one stride at the end.

It is looking like we have a winner for a new FastRunningBlog slogan. It seems most are really liking "Run. Blog. Improve. Repeat." and more importantly Sasha really likes it. If you have not yet checked out the discussion forum you should check it out there is some good topics going.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.102.003.600.000.000.000.0013.70

AM - Sasha joined me at BYU to run with the Ranger Challenge Team. I put together an 8 mile loop that would give some gentle uphill for the first 4 and then gentle down the second 4. We warmed up together as a group for the 1st mile very easy and then gave them a fartlek workout of 1 min hard(H), 1 min easy(E), 2(H), 2(E), 3(H), 3(E), 4(H), 4(E), 4(H), 4(E), 3(H), 3(E), 2(H), 2(E), 1(H), 1(E). For them the plan was for them to try and hit the hard portions at about there 1m race pace. For me I wanted to do the hard parts at about threshold pace to ge 20 minutes worth of threshold in but broken in to smaller chunks. All of the fartleks for Sasha and I were between 5:20-40 pace looking at the watch afterwards. Overall felt ok and the pace felt like threshold for the most part. I estimate we covered about 3.6 miles of threshold running. For Sasha it was not hard as it barley approached marathon pace for him. We had two cadets that were not too far behind. They run the 2 miles in about 12 minutes. I added a couple more miles afterwards. Averaged about 7:15 pace for the whole 10 miles and that was with two very slow miles. Averaged 7:00 pace for 8 of the miles. I am still dealing with the lingering effects of this cold bug. Hopefully it will be completely gone by next week! James has a XC race tonight so I will get a few more miles in tonight.

PM - 3.7 miles at James XC race on grassy rolling hills. 3K(measured 1.97 on the GPS) during race with James in 11:42. James went through the first mile in 5:50 on the grass and held on pretty good. So 2 miles at marathon pace the rest very easy.

Comments
From Scott Browning on Thu, Sep 27, 2007 at 15:44:05

Both Taha and I are going down. The pacing sounds about right for me, I would certainly be interested in hopping aboard the train. I am not sure if Taha will, but he might if the pacing works for him. I am not sure I will make the blog party, I am still up in the air, but maybe. I look forward to seeing you down in St. George, your training has been very impressive lately!!

From adam on Thu, Sep 27, 2007 at 21:57:17

Ted-

Are you heading out early tomorrow morning? I've got to be in a meeting at 6:45am, so I'll be out around 5ish.

From ArmyRunner on Thu, Sep 27, 2007 at 23:02:54

Actually I'm meeting Sasha at 6:30. We need to make plans for Saturday. I'll talk with Sasha but I think we are planning on running in the canyon on Saturday morning if you want to make it.

From adam on Thu, Sep 27, 2007 at 23:31:04

I don't think I'll be able to meet up for saturday unless we get going at or before 6am. I've got to be at BYU by 7:45. Let me know what you all come up with and I'll see if I can move my time around. I'm thinking 12-13miles for me saturday.

From Sasha Pachev on Fri, Sep 28, 2007 at 13:08:06

Adam - we are meeting at 6:30 AM at the Canyon View Park. You can get there a little earlier, and run some miles beforehand. Then another 2 easy miles, and then we can play the chase game. We'll start you, then start Ted 2 minutes later, and then start me another minute after Ted. Go hard for 3 miles, then cool down.

From ArmyRunner on Fri, Sep 28, 2007 at 13:19:50

I'll even bring James and we can include him in the chase game. I am thinking the following based on me just wanting to do about 5:45 pace.

James - Start first (give goal of 7:00 pace)

Adam - Start 1:30 later (goal of 6:30 pace?)

Ted - Start 2:00 later (goal of 5:45 pace)

Sasha - Start 1:15 later (goal of 5:15 pace)

Any others?

From adam on Fri, Sep 28, 2007 at 22:00:08

I do my best to make it. Some plans have been changed for tomorrow morning. They now want me in at 7am...I going to try and get that moved a bit. If I'm there, I'm there. If I'm not there and its 6:35, just go on without me. thanks guys

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.850.000.000.250.000.000.0010.10

AM - Very easy run with Sasha on the river. We did 4x100 strides just for fun. I still have some lingering cold effects but hopefully they can clear by next saturday. I'm at the point were I really do not feel like I am running very much at all even though I will be at 75 miles this week. This is a good thing.

More importantly my desire and motivation to want to put the miles and hard work in to achieve the most I possibly can in the marathon has returned. I am looking forward to some high miles this winter and am starting to feel much more optimisic about being able to exceed my previous fitness levels and PRs next year. Until recently I was not sure I would surpass where I once was but now I am confident that it will happen. I'm not sure how St. George will go but I am actually more excited about getting the miles back up after St. George. Some people might think I'm crazy but I'm actually looking forward to doing 120 mile weeks all winter and next year. The desire to train hard and go after PRs is back and that is the key ingriedient that I have been missing for awhile so I am excited.

PM - 3 easy miles with boys. I just can't wait to shake this cold for good!

Nice quote from Haile G. on his goals:

"I feel that I can achieve something outstanding in Berlin," said Gebrselassie, who increased his weekly mileage in the surroundings of Addis Ababa during the buildup to Berlin to 250km (156 miles). “To become stronger in the last part of the marathon I increased my speed in the final part of my training runs."

During much of the press conference Haile Gebrselassie remained cautious regarding a time goal. But at the end he was asked to start a marketing campaign for adidas, in which runners are asked to show their motivation for running by a drawing. Haile Gebrselassie did a line drawing, showing himself and then wrote underneath it: ‘2:03:00 – I will show you.’ Then he explained: "Well, 2:04 would be okay as well. You always have to aim high."

Interesting website: http://www.wearenotjoggers.com/home 


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.903.500.500.000.000.000.0012.90

AM - 10.5 miles in the Provo River Canyon with Steve and son James. Sasha was sick so he did not join us. We did a 2.25 mile warm-up going up the canyon and then did the 3 mile tempo route down the canyon. We let James go with a 3:30 head start with the goal of running no slower than 7:00 pace. The plan was to run the 3 miles at about 5:45 pace or somewhere close to marathon effort. I wanted to run by how it felt. We were a little faster but the good thing is it felt like marathon pace effort at least until we picked it up the last 1/2 mile. 1st mile was 5:35 and it felt very relaxed, we had a pretty strong headwind coming down the canyon as well so it negated some of the downhill effect for sure. Tried to stay steady the 2nd mile and even though it has a small uphill stretch for about a 1/4 we hit another 5:35. With a 1/2 mile to go we started to pick it up as we could see James in the distance. We all finished at almost exactly the same time which mean James ran pretty fast. Our last mile ened up being 5:29 for a total time of 16:39 and the lst 1/2 mile was 2:41. The last 1/2 mile felt like threshold pace. Steve and I then ran back to the top and then back to the car again to end up with 10.5 miles with an average pace of 6:47 for the last 10 miles. Steve wanted to pick it up again for another mile back to the car and I felt decent so wnet along with him. We ended up running the last mile in 5:40 which felt like marathon pace effort again. So overall 4 faster miles of 5:35, 5:35, 5:29, 5:40 which all felt pretty comfortable today. I will get a couple more miles tonight with Jared. I'm glad Steve was there as it was nice to have someone to chat with for the run. Steve seems pretty fit as the pace never seemed to bother him much and he was able to carry a conversation the whole time. St. George is going to be fun seeing how well all of the bloggers run and meeting everyone at the pasta party.

PM - 2.4 in the snow, 1 mile with Jared. Wow it was 59'F for this mornings run and this afternoon it was 37'F and snowing!

Comments
From Cody on Sat, Sep 29, 2007 at 17:52:15

Ted- you are in awesome shape! Hold on to your horses, they are going to take you for quite a ride in St. George!

From James on Sat, Sep 29, 2007 at 18:30:31

What is your goal time for next week?

From ArmyRunner on Sat, Sep 29, 2007 at 18:59:50

James,

I am not really set on a specific time goal right now. All along I have been thinking sub 2:40 and I will be pleased. However, Sasha has repeatedly told me that I can break 2:30 which I would love to do but am just not fully convinced that it is there. So my goal at the 1/2 is to be around 1:16-17 which will give me a shot at sub 2:30 if it is in the cards and at the same time give me a decent time if it is not. The course tool and Sasha science say that a 2:30 at St. George if run evenly puts one at 1:16:57 at the 1/2 with a 3:54 negative split. That is how I prefer to run anyway so that is why I am thinking 1:16-17. Besides if we have a big pack at that pace I really enjoy running in a pack and it has really helped me in the past. So I guess we will see come Saturday how things turn out. I am looking forward to it but I am really looking forward to the build up for next years racing as I am very optimistic about the future right now. Thanks guys, I am looking forward to seeing everyone at the pasta party Friday night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

GEB Shatters Marathon World Record!!!

2:04:26!!!

4:44 Per Mile!!!

Link on discussion forum.


Comments
From ashman on Sun, Sep 30, 2007 at 11:09:04

That makes 2:20 seem easy when I think about it now. Hmmm maybe it is afterall.

From adam on Sun, Sep 30, 2007 at 23:51:37

Ted, what's your taper looking like this week? I'll join you in the mornings to make sure you don't get too excited on fresh legs.

From ArmyRunner on Mon, Oct 01, 2007 at 07:47:25

Sounds good. Plans this week are:

Mon - Sasha's at 6:30am

Tue - Sasha's at 5:15am

Wed - Sasha's at 5:00am

Thu & Fri I wil be in Cedar City.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.500.000.000.0011.50

AM - Easy 8 miles on the Provo River trail with Sasha. Sasha seems to be doing ok after being sick. We did 6x100m strides on the way back just to keep things sharp. It is nice to be tapering but it really feels like I am barely running at all. The remenants of the cold are almost gone, only very minor lingering congestion being spit up now. A few more easy miles planned for tonight.

PM - Easy 3.5 miles with boys and 5 x strides with James. I'm glad today is not race day.

At the link below you can see a story on Team Hoyt. If you have never heard about this man and his son he is truly an amazing father. I met him at Boston the year I ran it, if I remember right, and I was very inspired. Anyway I thought I would share.

Team Hoyt

Possible Logo for FRB merchandise such as singlet/t-shirt whatever, I have posted on discussion forum for feedback.

Ok, for those that read my blog I will put a daily qoute from Emil Zatopek who had a way with words. I love this one because it is so true about the marathon.

"Men, today we die a little."
Emil Zatopek at the start of the 1956 Olympic Marathon.

Comments
From Scott Browning on Mon, Oct 01, 2007 at 12:37:27

Dick Hoyt and his son are truly amazing. He is an inpiration into goodness, kindness, and that all life has incredible value and meaning.

From Superfly on Mon, Oct 01, 2007 at 20:26:50

I saw them at Boston in 2006. I didn't catch them until like mile 17 on the course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.252.000.000.250.000.000.0010.50

AM - Ok, typing this for the second time as it did not save the first time, which really stinks. Met up with Sasha, Jeff, and Adam this morning and ran on the usual Provo River Trail route. We ran a very easy 3.5+ miles and then did 2 miles at marathon pace. Sasha and Jeff went first and then Adam and I started a minute or so later. Adam wanted to try and hit 6:00 mile pace for as long as he could so I started at 6:00 pace and went through the first 1/2 in 2:57. I then picked it up just a little to what felt like marathon pace effort, maybe a little fast but comfortable considering it was a slight uphill section of the river. My mile splits were 5:48 and 5:45 for 11:33 for two miles. Still not feeling 100% but getting there. Overall pleased with the taper so far but not really enjoying it per se. I actually miss the high mileage weeks and feeling tired after a run for some reason. Well it is all pretty much easy from now in. Maybe a few strides and pcik-ups but other than that nothing much. A few more miles planned tonight and then I am headed to Cedar City tomorrow afternoon.

PM - 3.5 miles on grass at Jared's soccer game. Most with James and also did 5 x strides up a small hill. Last double run for the week. Three singles of 6, 4, and 3 miles left this week.

Ok, yesterday I decieded to put a few inspiring quotes from Emil Zatopek each day so if you missed yesterdays then I will post it and another one today. Also a FRB logo for possible use on merchandise such as singlets/t-shirts is also below. I posted it on the Discussion Forum as well for any feedback, psotive or negative so feel free to comment there as well. Enjoy!

"Men, today we die a little."
Emil Zatopek at the start of the 1956 Olympic Marathon.

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." Emil Zatopek


Comments
From jtshad on Tue, Oct 02, 2007 at 12:47:49

Looking forward to seeing you again is St. George. Have safe travels. Plan on seeing you Friday. When are you heading to the expo? We are getting into town on Thursday, so my Friday plans are fairly open...we will have our kids with us (sitter feel through) so I will have to coordinate a bit with them. FYI...We are staying at the Hilton Garden Inn (right next to the expo) just in case so we can be sure to plan for our pace group.

From ArmyRunner on Tue, Oct 02, 2007 at 17:21:04

Sounds good. Friday I plan on stopping by the expo but no real timeline yet. It looks like Kory will be with me as well. Worst case we can meet at the pasta party. I guess once we know our timeline for Friday we can give you a ring at your hotel and let you know.

From zenflare on Tue, Oct 02, 2007 at 17:39:01

hey, I like the Zatopek quote. I am going to keep that in mind on the days I get lazy.

From jtshad on Tue, Oct 02, 2007 at 18:02:49

Sounds great. My cell phone number is (208) 521-4391 as well for a way to reach me. See you Friday.

From ArmyRunner on Tue, Oct 02, 2007 at 22:13:16

Ok, I will give you a call on Thursday evening and see what your plans are.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.600.000.000.006.00

AM - Ran 6 miles with Sasha at 5:00am. Easy run just talking about Sasha's 100m sprint Marathon limit prediction theory and such. At the end I wanted to do about 3 minutes hard to stimulate a carbo loading phase. I figured I would give it a try but three days out versus the day prior as the study indicated that it would still work and the body would hold the carbos since one is not running much the last couple days. So we did the last 1000 meters hard but not all out. We hit 2:40 for the last 1/2 mile, felt decent but not too hard. Then I went home and started the carbo load. I figured I need to take in around 600g of carbos today. That is a lot. However, I have a high carbo drink that will help me get the majority in. No run tonight so below is the Zatopek quote for the day. Well actually four quotes since I am not sure I will have access to a computer the next couple days. See everyone in St. George!

"I was unable to walk for a whole week after that, so much did the race take out of me.
But it was the most pleasant exhaustion I have ever known."
Emil Zatopek describes his marathon win at the Helsinki Olympics

When asked about his tortured expression during races,
Emil Zatopek said,

"It is not gymnastics or ice skating you know."

Two more Zatopek classics:

"It's at the borders of pain and suffering that the men are separated from the boys."

"Great is the victory, but the friendship is all the greater."

I especially like this one as I think it is so true. It is the journey we all travel to get to the marathon that I will remember the most and all of the great friends I have made along the way. I think that is what is nice about the blog as it allows us to develop those friendships and share our experiences with one another!



Comments
From Michael on Wed, Oct 03, 2007 at 10:50:28

Good luck Ted at Saint George. Hope you do as well as those Flying Finns. You can do it!

From adam on Wed, Oct 03, 2007 at 11:55:42

Good luck Ted! Sorry I missed you guys this morning. Go get the title for first Army Runner across the line, Hooah!

From Michelle on Thu, Oct 04, 2007 at 13:56:10

I really liked your quotes, but I have to agree that the last is the best and I feel the same about the blog! Can't wait to meet everyone! Thanks for the inspiration!

From Clay on Thu, Oct 04, 2007 at 23:21:12

Amen Ted... Good luck on Saturday Kiddo, I wish you all the best...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Easy 4 mile run in Cedar City with two easy strides at the end. Felt a little sluggish but that is normal for me after carbo loading.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 easy miles with Kory in Cedar City. The wind was howling this morning at about 25-35 mph and if the race was this morning it would have been a straight on head wind. Pray for the wind to shift or cease by tomorrow!

Race: St. George Marathon (26.2 Miles) 02:32:58, Place overall: 22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.8026.200.000.000.000.000.0027.00

Ok, where to start! First I had a great time and was very glad to meet a bunch of the bloggers at the pasta party Friday night. This was the highlight of the weekend! Thank you very much Clyde and especially Mik'L for holding such a great event and giving me the place to stay! I look forward to reading the race reports of the FRB runners as I know a lot had good days. The FRB ended up with at least 9 of the top 23 overall spots as well.

Before I get to my race story and results I have to mention that the Lord blessed me on the way home. The weather was bad and I hit a patch of ice and slid out of control off the road and over a very steep embankment. My car was totaled and I walked away without a scratch! When the ambulance and police saw my car they were amazed that I did not have a scratch on me and was feeling ok. If I had not had my seat belt on I would have not survived that is for sure but even with the seat belt they were surprised I walked away as I did. I rolled and flipped the car twice to the best of my recollection. I ended up at the bottom of the embankment on the other side of an 8 foot high fence. I did not go through the fence though because the fence poles were only bent at about the 6 foot mark indicating that when I flipped over the fence I was at least 6 feet in the air. The roof is crushed in on the front of my car the windows were broken out and the entire right side of the car was smashed. The front of the car is smashed along with the fact that I had to kick my door open to get out of the car. All of the shocks were completely blown out and the frame was bent. When the dragged the car up it the entier bottom was dragging ont he ground. When I hit the ice I knew I was in trouble as the back end of the car spun completely around and when I tried to counter steer there was no reaction. At this point I went off the embankment backwards and believe it or not said a quick pray asking heavenly father to protect me from injury. The next thought I had was instinctive from being a pilot to brace for the crash by tensing up all of my muscles and bracing for the worst. As the car came back around I think I rolled once down the embankment and then flipped over the fence, again this is the best I can recall as at this point I was just wondering when it was going to be over and during the final sequence I remember telling myself to stay conscious as I did not want to go out. When I stopped I remember quickly assessing for injuries saying, "no blood, no instant pain or feeling of broken bones, ok my hand hurts a little but no blood!" Then I looked around and saw air bags deployed and my stuff all over the place including things hanging out the window. Next I started looking for my cell phone and found it under my foot. I quickly called my wife and told her I was in an accident and totalled my car but I think I was ok. I then discovered that I could not open the door. I did not see anyone around at first so I thought I was on my own. I pushed the door open with my legs and climbed out again assessing for injuries, but found I was still ok but my adrenaline was pumping. At this point a man was on top of the embankment and yelled down to see if I was ok. He said there were two more cars off th road in front of me and I saw that two more cars had also slid off the embankment a couple hundred meters in front of me. I told him I was ok and he said he called 911 as two of the passengers in the other cars were hurt. I walked around the car and found a bunch of my belongings strewn all over the place and picked them up and put them back in the car. It started to snow and I was getting cold so I managed to climb the 8 foot metal and barb wire fence and went and got in a car to stay warm until the police arrived. Well, that is my exciting story for the day. The marathon story will seem quite boring in comparison. I am counting my blessings that is for sure! I will post a picture of my car when I can. We will see how I feel tomorrow after a marathon and a major car accident! Oh yeah during a 30 minute period I found out from the police that 9 cars had slid off the road in a 15 mile section of the highway and four people were on the way to the hospital.

Marathon story to follow:

Overall, I was vey pleased with my result, 2:32:58 with a 1:18:50 1st half and a 1:14:08 2nd half. Especailly considering I never really felt good today even from the 1st mile. It was a struggle most of the way. I never felt like I was working at or near marathon pace as far as breathing was and I felt converssational the entire way. I never felt like I hit the wall or ran out of fuel which was good as well. However, the legs felt flat the whole way and I was dealing with a nagging hamstring cramp from mile 15 onward. I just kept hoping it would not get worse. It didn't but it never went away either. I was in a just hang on mile to mile mindset and hoping to not completely cramp up. I was very glad to have the FRB guys to run with. I ran with Chad, Cory, and Chris for a large portion of the race and then we ran caught James and ran with him for a bunch as well. I caught our other training partner from Provo, Jeff, at around 22 as he was cramped up but convinced him to run with me to the finish which helped having someone to talk with. Chad had pulled away for a few miles and then at the end I caught him as he cramped up just before the finish but told him to come with me and he responded and we ran to the line together racing the clock and dipped under 2:33 together. I thought we tied but the chip gave me a slight edge, we were trying to cross together. It was awesome to see that Paul and Logan qualified for the trials and an so great. I was dissapointed for Sasha as he missed his goal, but I know he will make it two years from now. Again it was great to meet everyone and see everyone run well. My splits will follow: (not from GPS and I missed a few)

6:03

6:09

5:50

5:52

5:49

5:33

18:32 (miles 7-9)

6:08

12:22 (miles 11-12)

5:49

5:45

5:39

5:21

5:38

11:32 (miles 18-19)

5:55

5:10

11:18 (miles 22-23)

5:44

5:45

5:46

1:08 for .2 miles

Congrats to all and thanks to everyone for the support, friendship and good memories!
 

Comments
From Bonnie on Sat, Oct 06, 2007 at 20:28:40

Oh my goodness Ted, I am so happy to hear about both your race and that you were not hurt in your accident. It sounds like a pretty scary one -- flipped over ... wow.

Please take it easy, you will most likely be sore as all get out for the next few days.

Bonnie

From Adam RW on Sat, Oct 06, 2007 at 21:09:06

I am very happy that you survived your crash without a scratch. My heart was pumping just reading your telling of it. Great job on the race! But you are right it is kind of trivial next to the crash...

From S Browning on Sat, Oct 06, 2007 at 21:20:54

So glad to hear you were not hurt, I agree with Adam, it really puts things in perspective. Great Job today, you looked rock solid. Give your family a special hug!!!

From Clay on Sat, Oct 06, 2007 at 22:34:04

Ted, I am so glad you are okay I didn't even read your Marathon run down all I can think is thank goodness, be safe!!

From Dustin on Sat, Oct 06, 2007 at 22:44:06

Ted,

Our thoughts and prayers are with you, like Adam just said reading on about your marathon was just a second thought. I'm so excited you and the other bloggers ran so well and helped each other out so much, hopefully in the future I'll be in better shape and can be up there with your guys. But like Scott said, things like this accident and other trials we have to go through in this life really helps us to put things in perspective and helps us to develop more faith and understanding in our Heavenly Father.

From Ethan on Sat, Oct 06, 2007 at 23:17:36

Wow so glad you made it thru that without a scratch. Someone was watching over you on that for sure.

I think I drove by that on the way home. There were two white cars on the right side of the road and I saw a black SUV on the left side of the road that had already been loaded onto a flat bed truck. Was that you? It must have just happened before I got there. The people in the white car were still inside their car. but the Police were already there.

I saw a bunch of other little wrecks out there. Almost started fishtailing myself but i got lucky on that.

Looks like you had a great race as well. It was a perfect day for a run. The weather got bad just north of St. George it seems. We were in a little bubble of perfection!

From Tom on Sat, Oct 06, 2007 at 23:25:12

What a wild weekend! I'm sure glad you're OK. Nothing like a near death accident to put a little perspective on things.

It was great to meet you at the blog party and put a name & face to the ArmyRunner handle. Thanks for taking the time to point out everyone to me.

Hope the recovery from both the race and accident goes smoothly.

From Jon on Sun, Oct 07, 2007 at 00:12:59

Where/when was your accident? I think we might have seen you once the cops were there.

From James in Sunny AZ on Sun, Oct 07, 2007 at 00:22:32

Lybi told me about the accident (she got to the blog first), I have to agree that the Lord protected you according to your faith. I am so glad you were able to walk away without a scratch, and good job also on the marathon. It was great to meet you at the party.

From wheakory on Sun, Oct 07, 2007 at 02:51:25

Praise God that's all I can say. Ted I'm so glad you are okay. When I was headed home at 10:55am I was going you that the weather was bad, but I thought you won't have your phone with you.

Ted I'm so glad your okay. It was so great spending time with you.

Nahum 1:7

The LORD is good, a strong hold in the day of trouble; and he knoweth them that trust in him.

From Maria on Sun, Oct 07, 2007 at 06:29:25

Ted, I'm so happy you're okay and not even injured after such a major accident. Times like this, you really start to wonder if someone is watching over you. That, and the power of seat belts! Congratulations on the fine marathon as well! You're almost at your PR level.

From jtshad on Sun, Oct 07, 2007 at 07:39:24

Thank God you are ok after what sounds like a horrific accident. I am so glad you walked away unharmed.

Great result at the marathon, but after a near death experience, I am sure that it was the last thing on your mind.

From Christi on Sun, Oct 07, 2007 at 10:18:23

Congrats on the wonderful marathon time, you were such a great friend to help Chad through his tough spot at the end. That is an amazing car wreck story. I'm so glad you're OK!!!! I was worried about all the runners who had to drive home in bad weather yesterday. Relax and enjoy your family today!

From Aaron on Sun, Oct 07, 2007 at 16:41:25

Scary story. Sounds like you made it past a milepost of another kind. Maybe the prospect of dropping out early helps us realize how precious it is just to be able to finish.

From Superfly on Sun, Oct 07, 2007 at 17:01:20

Holly Cow! Ted I'm glad your ok. I'm sorry that had to happen. You I was so proud of you and Chad when you came in. I thought that was a great race for both of you. It sounds like you could have even ran it faster. Oh well next year. And you can drive home on Suday morning next year to aviod any bad weather. Thank goodness your o.k. and again sorry about the bad luck on the way home.

From Mik'L on Sun, Oct 07, 2007 at 17:45:48

Wow Ted! I'm so glad you are okay. What a day! You'll have to let us know how you are feeling Sunday and Monday after two such events! You are always welcome here, and like Clyde said, you better stay another night next year! Congrats on a great race. It was awesome to see you and Chad come in together.

From Paul Petersen on Sun, Oct 07, 2007 at 18:05:55

Wow, I'm so glad you are okay. Thank God.

From Chris Rogers on Sun, Oct 07, 2007 at 20:04:37

Ted,

First off--glad to hear you're OK and made it home in one piece. Its amazing you walked away from the accident with no injuries. Secondly, it was nice to meet you and run with you for the 1st half of the marathon. I wish I could have hung with you guys a little bit longer, but you guys had a great race and worked together very well. Looking forward to the next one!

From ArmyRunner on Sun, Oct 07, 2007 at 21:05:13

Thanks to everyone for the words of support. I still feel truly blessed and thankful for being home with my family today. I do have some whiplash as my left side of my neck is very tender and sore today and I have some bruising from my seatbelt across my collar bone and shoulder area. I also have some bruises on my head. My legs are sore but this is from the marathon not the crash most likely. The blog has been a great support group and not just with running. You have all been great and it was great getting to meet so many of you at the party. I look forward to seeing everyone at future races and continuing to support one another on the blog as well. Again, thanks for the support and friendship.

From Chad on Mon, Oct 08, 2007 at 01:07:38

Ted--I just logged on to the site for the first time (it's Sunday night) and I was blown away to read the story of your drive home. So glad to hear you're alright. Anyone who has been in a rollover knows that awful feeling of events happening way too fast and seeming completely beyond your control. You are very fortunate.

And I was very fortunate to have run with you in the race. I was ready to stop and give my calf a nice, long relaxing massage at mile 26, but you encouraged me to hang in there and there is no way I would have gone under 2:33 without your encouragement. Between that help, and the way that you kept the group together early in the race and encouraged every individual to contribute and keep up, you showed real leadership. Your cadets are fortunate to have you, and we're fortunate to have you on the FRB team. You get my "hero" award for the weekend. The fact that you survived a potentially fatal rollover crash on the way home only solidifies your legend!!

From James on Mon, Oct 08, 2007 at 01:21:35

Great race! Iwas glad to run with you in those middle miles, which always seem hard to me. Way to run that second half when you were sure if you would hold up!

From Dave Holt on Mon, Oct 08, 2007 at 09:18:38

Ted, I am so glad you are okay. What an experience. Things like that really make you think.

As for the race... Great job. Given another month you would have been pacing me. Now keep it going just like you planned through the winter.

From ashman on Mon, Oct 08, 2007 at 09:24:05

Ted! Jeez I am so relieved that you are ok! It only solidifies how important the Lord sees your work and influence here. I don't know what else to say except that I am so glad that you are here with us still.

From Logan on Mon, Oct 08, 2007 at 10:58:10

Glad you are okay. Keep up the great training over the winter to rock and roll for 2008.

From Cody on Mon, Oct 08, 2007 at 11:04:57

Wow! I am glad you are ok. I was speechless reading your entry. Truely amazing (both the race AND the crash) Thanks for your help in the race!

From Jon on Mon, Oct 08, 2007 at 15:48:41

All of us are glad you are ok after that accident. It puts life in perspective when something like that happens. Rest a lot, get better, and keep on trucking!

From Sasha Pachev on Mon, Oct 08, 2007 at 16:03:02

Guys, upon some contemplation, this is another miracle. What a story. An army officer cheers everybody on during the race, treats everyone not like a competitor, but like a part of his unit. Then his car rolls over that same day. I did see the fence that Ted's car cleared along with other things on the way back passing that point only a couple of hours later, that was a bad place to get off the road. Stories like that often end tragically, good guys often are taken from us after doing a good deed, but it was not Ted's turn to go. I hope everyone of us can learn what they need to learn from this.

From josse on Mon, Oct 08, 2007 at 23:30:38

I'm sure you have heard this enough but I am so glad to here you are came out of that accident unharmed. That is amazing! Great job on the marathon.

From Michael on Wed, Oct 10, 2007 at 11:07:41

Sure glad you survived your accident Ted - youre a great guy and have a great family. Ive been in a rollover before and its definately a haunting experience. Because Alex ran cool down with James after their race, we luckily missed a 15 car pile up near Thanksgiving Point because of the weather. Great marathon race for you too

From Choon Huat on Fri, Oct 12, 2007 at 07:34:27

Hi Ted,what to say? I remember you mentioned those days in Iraq,live bullets firing at you a few times..The Lord must be watching you walked over the "valley of death"! Thank God you are safe and coming back very strong in marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

AM - Met Sasha at 6:30 for an easy run. I had no plan distance wise and was just going to run by feel. The legs are sore and stiff but once we got going they were ok, still sore and stiff but managable. We ran 8 miles averaging about 8:10 overall with a very slow start and actually ran the last mile in 7:01 and did not realize that we had picked it up. I will be sore and stiff most of this week but it seems like it will be managable at least. My neck, left shoulder, back, right forearm and head are very sore and bruised from the accident but don't seem to bother me when running at least. I have discovered a few more bruises and sore spots that I did not know about at first. I may or may not run a mile or two with the kids tonight, we will see how I feel.

No PM run. I tried to run with Jared and James and it was too painful so I just let them run. 

Comments
From James on Mon, Oct 08, 2007 at 15:04:50

I am glad you are okay after that wreck. I am sure that the Lord was blessing you and I am glad he did. Don't overdue it after those two physical and mental stressors.

From crumpyb1 on Mon, Oct 08, 2007 at 21:52:48

I hope you heal quickly from the wreck and the marathon. I am glad you made it safely back to Elizabeth and your boys.

Adrianne

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

AM - Easy 6 miles with Sasha and Adam. Very easy mostly 8-9min pace but that is all I want to do this week anyway. As Paul mentioned in his blog that dang horse and his barnyard friends visited me as well but I am discovering that not only did they stomp all over my legs but they decieded to work on my neck, shoulder, head and right rib cage as well. It has been interesting because I am still discovering sore areas in my upper body from the wreck that I did not notice at first, such as my lower right rib cage. I am itching to get back to some serious training but I know I need to take it easy for a week or so until all of the soreness is gone. After that it is time to train again!

PM - 1 mile with Jared in 8:30, very painful and slow. Legs are still trashed.

Comments
From wheakory on Tue, Oct 09, 2007 at 11:13:03

No need to jump back into training so fast you got plenty of time. You need to just let your body fully heal before you jump back into some serious training. Very nice run this morning.

From Anne and Ed on Tue, Oct 09, 2007 at 23:59:37

Glad to hear you are okay. And like I told Elizabeth thank heavens you did not have one of the kids with you. Your rib pain concerns us, you should have that check out. Make sure you did not crack or fracture any ribs. Take it easy this week.

From ArmyRunner on Wed, Oct 10, 2007 at 21:24:08

Thanks Anne and ED. I am thinking about going to the doctor. We will see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

PM - 6 miles on the grass at James' XC practice. Ran easy and averaged 7:30 pace so feeling a bit better leg wise. Still sore but getting better each day. However, I skipped the run this morning as I woke up with a sore throat and felt some tightness in the chest. Neck is feeling better from the accident but my back and right ribs are still a little sore. I may go see the doctor just to get checked out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

AM - Easy 8 miles with Sasha, Jeff, Adam and son James. James really surprised me as he pretty much set the pace the whole run trying to make us sore marathon runners hurt a little. He has really started to get in great shape. We averaged 7:33 pace for the 8 miles and the last mile he picked it up and made us work a little faster than my legs wanted to hitting a 6:35 mile at the end. My left hamstring was not very happy at the sub 7:00 pace. The legs in general are feeling much better but my left hamstring is still very tender in one particular spot. I could really feel it as we dipped under 7 min pace. So no fast stuff for me for awhile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Easy 7 miles with son James, Sasha and Adam. Left hammy still has a knot in it so not fast stuff for awhile still. Busy day so gotta go!

Comments
From adam on Fri, Oct 12, 2007 at 22:29:33

what's your run tomorrow?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Easy 7 with James tonight after getting back from spending the weekend training with cadets. I have been very sick yesterday and today. Super congested and spending way too much time in the bathroom. James ran well again as we averaged 7:38 for 7 miles and he did 4x400 and 8x100 during the run.

Comments
From Chad on Sun, Oct 14, 2007 at 15:43:11

Hey Ted, hope the recovery is all going well.

I tried to send a paypal $ request for the FRB t-shirt, but I don't think I have your correct email address. Could you please send it to me to this email address: basalt-39832@mypacks.net

thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM - Easy 10 miles from Sasha's house. We ran 7 miles with son James and then added 3 more. Overall average was 7:39 for 10 miles with the last three at close to 7:00 pace. Overall I am starting to feel decent again. My left hammy is not 100% but it only starts to bother me when we go under about 7:00 pace so at least I know I can continue to run easy until it heals fully. I was sick all weekend congested and could barely talk but things seem to be on the mend in those reagrds as well. I hope to get 70+ miles this week if the body cooperates. Also did 50 push-ups and 50 sit-ups this morning and my shoulder and neck seem to be ok, not 100% but almost. I will run an easy mile tonight with Jared.

PM - Added 2 easy miles, first with Jared (8:28) and second with James (7:26). Feeling a bit better.

Comments
From James on Mon, Oct 15, 2007 at 15:11:23

Post marathon sickness is usually pretty common for me, but since I had a month of pre-marathon sickness hopefully I will be fine.

From wheakory on Mon, Oct 15, 2007 at 23:26:16

I'm glad Ted your neck and shoulders are okay. I was praying for you in my prayers.

Your going to seriously knock-out some PR's next year.

From Anne and Edward on Tue, Oct 16, 2007 at 01:00:38

Hey Ted...still waiting to see a picture of the car. Did you ever get it posted? Take an easy and don't over do it and glad to hear you are felling a little better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.300.000.000.000.000.000.0014.30

AM - Finally back up to the standard Sasha House 10 Miler with jeff and Sasha at 5:00am today. Jeff and I just ran the 10 miles easy in 75 minutes (7:30 pace) while Sasha took off for a 7.5 tempo at just after 6 miles. Felt ok today, cold is subsiding and legs are coming around. Still not ready for anything fast but getting there gradually. Plan on running more tonight with kids.

PM - Family run tonight with James, Jared and Ebeth. We all paced mom to a new mile PR of 8:56! Elizabeth actuallly ran the 1st quarter in 1:50 so eventually with time I think she has some potential to run pretty fast. I then ran with James for the rest and did 6xstrides and some drills at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.450.001.500.250.000.000.0014.20

AM - Easy run with Sasha on standard {Sasha House 10 Miler} Felt a lot better today. We averaged 7:12.28 and finished with the last 1/4 in 1:19. The good news is the hamstring did not seem to complain about the speed so it looks like things are healing up nicely. Plan to do more tonight with James and Jared.

PM - 1 mile warm-up with son James then we did 3x800 with 400 jog. Paced James but he is fast enough to make me run at threshold or slightly faster now. 800s were 2:49, 2:48, and 2:45. Then ran 1 mile back to my office. Busy night with scouts tonight so time to go.

Comments
From Mik'L on Wed, Oct 17, 2007 at 13:47:45

Ted- What browser is it that will open all the formatting tools on an Apple? I think you said you knew at the blog party?!

From adam on Wed, Oct 17, 2007 at 14:12:18

Ted-

I'm hoping I'll be free from all this stuff tomorrow. What time are you all running? I'm looking at doing 6-8 though my mind is going crazy; saying I need to do 10 with 4x800 @ 2:20 at the end, with drills, weight training, and maybe some cliff diving to make up today.

From ArmyRunner on Wed, Oct 17, 2007 at 14:37:23

Mik'L,

The web browser I use on my mac that seems to work well with the blog is Camino. Link below. I hope it works for you as well!

http://caminobrowser.org/

From ArmyRunner on Wed, Oct 17, 2007 at 14:41:49

Adam,

I am running from the field house at 5:30am tomorrow for a 10 miler. Running with some of the Ranger Challenge Team guys and you are more than welcome to join us. During the 10 miles we will do some fartlek type work which will be good. As far as the crazy stuff I would hold back and wait until you are well past this glut issue. However, if you are just dieing to do some 800s you can join James and I this afternoon. We will run from my office (Wells ROTC BLDG) on campus to the track and do 3x800 at about 2:50 pace. If so meet us at 4:00pm today. I hope to see you either today or tomorrow. Sorry no cliff jumping planned for now!

From Clay on Wed, Oct 17, 2007 at 15:30:57

Ted, you and Sasha are amazing... I can't believe how fast you guys recover, what are you guys eating because I want some. Being 45 and lazy with my eating habits I am inspired by how well you guys do and the dedication you have, keep it up...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.004.000.300.000.000.000.0016.30

AM - Ran with the Ranger Challenge Team today. It is nice to be able to combine some work with my running on occasion. We warmed up a mile to the Provo River Trail and then I had them do 1/4 mile at their 2 mile race pace followed by and easier 1/4 but not a jog we did this 16 times or for a total of 8 miles and then 1 mile cool-down back to campus. I then ran back and picked up the rest of the group so I ended up with 12 miles at a 7:00 pace average. The 400s felt very relaxed for me on the trail in the dark. I ran them as follows:

1:28, 1:29, 1:26, 1:27, 1:27, 1:27, 1:26, 1:27, 1:27, 1:27, 1:26, 1:27, 1:26, 1:27, 1:26, 1:25

Very consistent marathon pace effort. Will run more tonight with James and Jared.

PM - 4 miles easy; 1 with Jared then 3 with James and 6xstrides and drills.

Comments
From adam on Thu, Oct 18, 2007 at 16:25:46

sorry I couldn't make it this morning. That would have been a fun workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.700.000.000.500.000.000.0017.20

AM - With Sasha for 12 on the river today. We did 8x100 meter strides as well. Sasha did them faster I did them about 20-21 seconds each just nice and relaxed. More tonight with the boys.

PM - 5 miles with boys, 1 with Jared and 4 with James in the hills. Left hammy still not 100%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.002.000.000.000.000.000.0012.00

AM - 4 miles on my own in the hills then picked up James ran to the track and did a 2 mile tempo pacing James. James ran 12:41 with splits of 6:26 and 6:15 gradually picking it up as we went. We then had to run the 3 miles home up the big hill by the temple. Day started at 6:00am and will not end until late tonight so gotta go. I leave for New York tomorrow so I'm not sure I will be able to keep up with the blog or not. Hoping to get some good runs in while I'm there but we will see how my schedule works out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.004.000.000.000.000.000.0013.00

AM - West Point New York run along the Hudson River and then on the track for 5 miles last 4 in 6:14 average with last 2 in about 6 pace. 13 total at 7:00 average. Time to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.006.000.000.000.000.0014.00

Busy out in NY but managed to get a workout in today after none yesterday. 3 mile warm-up then 2 mile in 10:49(5:27/5:22) 800 jog at 8min pace then 1 mile in 5:20 then 800 jog at 8min pace then 2 miles in 11:15(5:47/5:28) then 800 jog at 8 min pace then 1 mile in 5:17. 4 mile cool down. Back to one last event tonight then up at 3:00 am to get to the airport.

Comments
From wheakory on Thu, Oct 25, 2007 at 13:52:56

Nice run. Very good consistent pace. I'm sure you'll be glad to get home. Did you run around Central Park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Back from NY nothing special just an easy 12 miles at around 7:00 pace for most.

Comments
From Mark on Fri, Oct 26, 2007 at 10:20:40

Some day I'd like to be able to say that 12 miles at 7:00 pace was nothing special :) Maybe someday...

Also I read your marathon race report,glad you are still with us, someone must be looking out for you.

From ArmyRunner on Sat, Oct 27, 2007 at 15:56:10

Don't worry Mark if you just keep running and putting in the miles I truly believe that almost anyone is capable of a sub 3 hour marathon. It just takes commitment and a willingness to put in the miles consistently over many years, for some it may take longer than others but I think it is possible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.100.250.250.500.000.000.0016.10

AM - Ran with Sasha for 13.1 also did 8x10 strides with first 4 in 21 secs and last 4 in 18 secs. Sasha and I picked it up the last 1/2 mile as well with a 1:29 followed by 1:18 1/4 splits. Felt pretty good at faster speeds.

PM - 3 miles easy, 1 with Jared and James and Jared ran his best with a 8:02.

Plan is for 20 miles with Sasha tomorrow. Should be painful to say the least. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.004.006.000.000.000.000.0021.00

AM - Ran the 20 miler with Sasha from his house on the PRovo River Trail up to Breidal Veil Falls and then return. Started relaxed and easy with Jeff and Sasha just talking and gradually picking it up. It got a little tougher when we hit the canyon as it was already cold but then we starting hitting a very strong head wind. I could feel it in my legs a little climbing and fighting the head wind and was concerned about the turn around as Sasha wanted to pick it up to at least sub 6:00 pace. My goal ws to try and stay with him at close to 6:00 pace for as long as possible. I was pretty pleased as after we turned I was running faster than I thought we would and actually hung in with Sasha trading quarters for around 6 miles or so. Legs were very tired the last couple miles but cardio I felt pretty good. Our splits are below according to the Garmin along with my HR data. First 10 miles a gradual up of 1-3% and then back down on the same 1-3% heading home. Average pace for 20 miles was 6:21 with average HR of 158. Average pace for 1st 10 miles was 7:01 with average heart rate of 150. Average pace for last 10 miles was 5:42 (57:00) with average heart rate of 168. 10-15 miles 5 mile split was 27:54 and last 5 miles was 29:06. Overall pretty pleased with the run, it was tough and painful but a good fitness test.

Mile
Split
HR Data
1 7:54
127
27:28
140
37:13
143
46:45
150
56:57
150
66:45
155
76:55
155
86:51
157
96:40
160
106:46
163
115:35
165
125:31
167
135:35
170
145:35
168
155:38
170
165:43
170
175:49
171
185:49
171
195:58
171
20
5:47
172

Just looked up some training history and discovered that this was my second fastest 20 miler that I have ever run and this one was at 5,000ft altitude. In addition if you take my last 15 miles it was my fastest ever training run times for miles 6-15.

Afterwards went to James XC race and ran another mile cheering James on around the course he ran his best time of the season for 3K by 25 seconds.

Comments
From superfly on Sat, Oct 27, 2007 at 19:06:49

Looks like a great workout. Good job! Stay healthy and you'll be smoking people next year.

From S Browning on Mon, Oct 29, 2007 at 07:37:31

Hi Ted,

Looks like a great run. Thanks for asking, the foot is slowly getting better, but I am only able to do very limited running. It is is healing, and I hope to be back to training hard again within a few weeks. Looks like your training is going very well!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.600.000.002.000.000.000.0020.60

AM - Easy Provo River run with Sasha although things were a little faster than normal as we average 7:13 pace for 13.1 miles. We also did 8x100m strides again. I tend to start these easier than Sasha t 20-21 secs versus he does 18-19 secs then the last 4 I am with him in 17-18 secs. Overall feel good with no signs of soreness or much fatigue from the 20 miler on Saturday. I still need to get my right hip fixed as it has been a continual problem for several years now. I just need to find a the right person to fix it. More tonight with James and Jared. I'm looking to get around 100 miles this week but it will be a busy week so we will see how things turn out. In fact the next couple weeks will be pretty busy but hopefully I can still get 100 miles in each week.

PM - Ran 7.5 miles total with James and Jared. Jared did 1 mile at the end with James and I. James and I did 1 mile warm-up then 12x200 with 200 jog (jog at 8:00 pace) 200s were all very even pace trying to teach James how to relax at faster speeds. 200s were as follows:

40, 39, 39, 38, 38, 38, 38, 38, 39, 38, 38, 37

Then finished with three easy miles. Doing these workouts with James in the evening are good as he is fast enough now to make me work a little but also allows me to focus on him which in turn helps me relax as well. Some dads play ball with there kids I guess it is kind of neat that I get to run with mine. 

Comments
From Chad on Mon, Oct 29, 2007 at 12:48:12

Ted--what are you training for? 100 mpw is a lot for just keeping fit. Good luck getting the hip fixed. In the hands of the right PT, you can do wonders.

From Sasha Pachev on Mon, Oct 29, 2007 at 13:49:08

Chad - if you do 100 miles a week just to train for a race, you may just as well not do it at all - not enough time to reap the benefits. High mileage is effective when sustained overtime.

From ArmyRunner on Mon, Oct 29, 2007 at 14:02:07

Sasha is mostly right. I do believe in the long term benefits of the high mileage weeks consistently over several years. However, I do break down my training goals in increments so short term I guess I am training for either SLC or Ogden Marathon next year, intermediate goal being STG Marathon in 2008 and long term looking at a OTQ level time at STG by 2009. I amy also try and run on a few All Army Teams again over the next couple of years as well. Mostly long term development for the marathon is my ultimate goal I guess.

From Chad on Mon, Oct 29, 2007 at 14:40:32

Sasha, I agree high mileage is effective when sustained over time, but it also depends on what one considers 'high mileage' and the amount of time over which it is sustained without a rest period. You guys know more about 100 mpw than I do, but I think that if a runner can put in 100 mpw on a regular basis at no risk of injury or sickness, and if clear improvement is being made, then its obviously working. If it is accompanied by nagging injuries, frequent illness, fatigue, etc., then maybe not. It's going to be different for every runner. I think some rest periods are good; the science seems to support that.

Anyway, good luck with your training, Ted! Your goals are well within reach.

From Paul Petersen on Mon, Oct 29, 2007 at 14:54:11

Yeah, Brian Sell would probably call 100 miles a taper week! ;-)

From Sasha Pachev on Mon, Oct 29, 2007 at 14:59:33

Rest periods are good. It happens when you taper. A race is an opportunity to take a short break before it. There is also a bit of a break afterwards. Your break after the race is tailored to the fatigue of the most tired sub-system, and the rest of them, all they do is take a very big break. So once your most fatigued sub-system is back to normal, the rest of your body has had plenty of break already.

From adam on Mon, Oct 29, 2007 at 17:18:09

Ted's just trying to max his PT test y'all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.302.500.000.000.000.000.0019.80

AM - Woke up very groggy this morning and was not very excited about running today. Joined Sasha at 5:00am for his big workout day. I knew from the get go that it was not going to be a big workout day for me as I was very sluggish. We headed out on the Provo River Trail (no surprise) and did just over 6 miles warm-up and then started the tempo. Sasha was doing a 7.5 mile tempo and I pretty much decieded early on that I was only going to do 2.5 miles of the tempo. The pace felt ok and I could have kept going but just did not feel up to pushing that hard today. So after 2.5 miles in 14:18 (5:43 pace slightly uphill) I backed off and ran pretty much dead on 6:30 pace the rest of the way which felt like a jog. Ended up with 14.5 miles at a 6:41 average total. More tonight with the boys.

PM - 5.3 miles, 4 with James and then one more with James and Jared. The 4 with James were at 7:30 pace average and then we did 6xstrides and drills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.100.001.000.000.000.000.0014.10

AM - Easy Provo River 10 miles with Jeff and Sasha. Average 7:30 pace overall. More later today with James and Jared.

Happy Halloween!

PM - 4 miles with James on XC course and did about 1 mile worth of random Fartlek.

Comments
From wheakory on Wed, Oct 31, 2007 at 23:43:03

What's the XC course make-up? It's kind of nice to change routes and not run the same course everyday. You continue to prove your ready for the 100 mile weeks. Your going to explode next year in your times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.501.003.000.000.000.000.0018.50

AM - 15.1 mile Sasha big workout day. Average pace for entire run was 6:57. Warmed-up for 6.2 miles at about 7:30 average. Then started Sasha's 5 mile tempo with him. Legs felt very sluggish today so I just decieded to go 2.5 miles with Sasha. I hit 14:07 (5:39 pace) for the 2.5 mile slight up hill section and then backed off for a mile at the turn. ran the next mile in 6:39 and felt like a complete jog so picked it up again running what felt like easy marathon effort hitting 6:00 and then finished the last 1/2 mile in 2:50. Felt like I could run 6:00 pace all day but at 5:39 pace the legs felt heavy and sluggish. Ok workout overall, not to worried about lots of quality right now as I am more focused on building a large base of high mileage first and then the quality will come as the body adapts over time. As usual more tonight with the boys.

PM - 3.4 easy miles with 4xstrides and drills with James.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.601.000.000.500.000.000.0017.10

AM - Ran as Sasha calls it the uneventful half marathon this morning. However it was slightly eventful in that our average was 6:52.89 for the run and we did 8x100 and the last mile in sub 6:00. The majority of the run was easy and we were still at our under 7:00 pace which is a good sign. Another good sign is that my heart rate at 7:00 pace was only 135 and it was only 150 at about 6:15 pace. This is lower than what it has been at these paces in the past so it appears that there has been some fitness gains as of late. The 100s were like usual in that I was about 1-2 seconds behind Sasha on the first 4 at 19-20 secs each and then the last 4 I was able to push a little more and run them between 15-17 secs. Overall a good easy run with some pick-ups today. Felt much better than yesterday. I am going to try and squeeze in a few more this afternoon but we will see as my schedule is pretty tight today and tomorrow and then I leave for another conference again on Sunday. This time I will be in Reno until Thursday. I am pretty bummed I won't be able to watch the trials on Saturday morning as I will be at work from about 4:00am until 9:00pm. Which means I will have to call Sasha during the day to get the results.

PM - Easy 4 miles, 1 with James and 1.5 with Jared. Jared asked if he could run 1.5 miles today. I think he is starting to like running now. It is a good sign when he asks to do more which is a first for him and he ran it at 8:30 pace. James was full of energy today which means he is rested and ready to go for tomorrow.

Comments
From James on Fri, Nov 02, 2007 at 13:52:39

That is a lot of miles! Are planning on doing a marathon or something soon, or are you just running that many miles because you feel like it?

From ArmyRunner on Fri, Nov 02, 2007 at 17:08:35

Well, if soon is the SLC or Ogden Marathon then I guess so. I really want to put in a big base of mileage this winter and next year. I really think the high miles over longer periods of time pay huge dividends. So all part of my long term development plan I guess. I hope to be the "baby lion" as Sasha calls it in next years races learning to run with the big lions. Although I think Paul has transformed to a Cheetah which means he may not be seen in the pack with the Lions much next year.

From adam on Fri, Nov 02, 2007 at 19:47:45

Ted,

I figure I'd ask this by you before I start doing too much on the course at Kiwanis: The main outside loop, is it the one you run and is it meant to be 1500 or a mile? It's XC so it will be off some anyways, but how do they usually race that course? I also noticed it has another left turn to it (before the pavillion) that goes up toward the baseball field and connects back on to the bigger loop. Do you know what that is for? Thanks

From ArmyRunner on Fri, Nov 02, 2007 at 22:42:25

Adam,

The outer loop that goes all the way around the baseball fields is the mile loop. It is probably about .99 miles but pretty dang close depending on tangents. The other markings you see are for the 3K course most likely as they do some smaller loops followed by the outer loop course. I hope that helps.

From adam on Sat, Nov 03, 2007 at 07:23:02

Thanks Ted

I've been trying to stay on the grass the last few days, so that helps me gauge things a bit. Sometimes in XC you just never know what you are running, even if your times "look about" right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.902.002.000.000.000.000.0015.90

Early AM - (3 miles) Started day of with a 1 mile easy and then ran with the cadets during Ranger Challenge 2 mile run. Ran 2 miles in 11:03 on a hilly dirt road course in the dark.

Later AM - (12.9 miles) Later on ran 12.9 miles in the hills on an out and back course at 6000ft. The first half was pretty much all up except for three small decents which made it tough, the way back was much easier. I through in two miles at marathon pace (sub 6:00) on the way back. The elevation gain for the first 6 miles was 1,551 feet, needless to say the way back was much easier and much faster.

I am still a bit in shock from the news of the trials today. What a trajedy and unfortunate event.

I am off to Reno for another conference tomorrow. I hope to squeeze in as many miles as I can. I won't be back until Thursday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.002.000.000.000.000.000.0020.00

AM - 15 miles at 5:00am along the Truckee River Trail in Reno, Nevada. I just ran by feel on an out and back course. It was cold 26'F and dark but I felt ok today. I averaged 6:48 pace for the whole run. 2nd half was at about 6:30 pace for 5 miles and the last 2 miles at 6:00 pace.

PM - 5 miles at 7:05 pace average. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.005.000.000.000.000.0020.00

AM - 5:00am again for 14.3 miles along the Truckee River in Reno again. I did a fartlek of 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 with equal rest for 30 minutes of fast running. Fartlek pace was all sub 6:00. Overall averaged 6:47 for the whole run.

PM - Easy 5.7 miles at 7:06 pace average. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.100.000.000.000.000.000.0020.10

AM - Still in Reno running at 5:00am along the Truckee River again. Out and back relaxed and easy 15 miles at an average pace of 7:08. Second half at 6:40 pace.

PM - Easy 5.1 miles on the dreaded treadmill at 7:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.850.000.000.500.000.000.0010.35

AM - Left Reno early this morning and went for run as soon as I got home. Ran from my house for 10.35 miles with 8x100m strides on the way back. Hilly run felt relaxed but still averaged 7:00 pace.

PM - Not sure I will get another run in as the rest of my day is pretty packed. 

Comments
From Dave Holt on Thu, Nov 08, 2007 at 15:06:08

Welcome back to life - when is the next trip down our way? We need to plan a run like last visit (but this time, I'll be able to make it).

From Nick on Thu, Nov 08, 2007 at 19:34:15

Good job! You have been killing it the last couple of weeks. That kind of work is really going to pay off come marathon time. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.151.000.000.000.000.000.0018.15

AM - For the third time writing as the blog ate my last two reports when I hit submit. I ran the usual Friday Sasha Uneventful Half Marathon (UHM). However we had many visitors join us as well. Adam ran with is for awhile and we also had two of the faster women, Michelle and Jamie, join us so they could get a good tempo in. We gradually picked things up as usual as we went but it all felt very easy today even when we finished in 6:20. I was very impressed with Michelle and Jamie today. Both of them have an OTQ time in their future. With the right training and persistence they can hit the womens OTQ in the not so distant future. We ran the UHM in 1:30:52 or 6:55 pace average with the last 10 miles in 1:08 and the last 5 miles in about 33:30 or so. Sasha and I did 8x100 strides at 17-18 secs in the middle as usual as well.

PM - Heading out for a Boy Scout camp later today but will squeeze in some more miles before I go with James. 5.05 miles with James and 8x100 in 18 secs each with a 100 jog in 27 secs per 100 jog.

Comments
From MichelleL on Fri, Nov 09, 2007 at 18:04:55

It was so great to run with you Ted. I hope I can do it again. You are inspiring!

From James on Fri, Nov 09, 2007 at 18:18:05

Sounds like you have quite a good group of runners down there right now.

From Adam RW on Sat, Nov 10, 2007 at 15:44:05

I always cut and paste my entries from word. Two bonuses. If the entry gets lost in cyberspace you are still saved from retyping and two "hopefully" no spelling mistakes... Great mileage. What is your next "big" race?

From steve on Sat, Nov 10, 2007 at 22:16:06

Thanks again. I hope to get up there and run again sometime with you guys soon.

From Dennis on Sun, Nov 11, 2007 at 01:12:36

Thanks for the welcome! I agree that my shorter distance times show a faster marathon PR, but I just haven't had it come together on a marathon yet (only run two). Trials is the goal though.

Hopefully we can get there together.

From Jamie on Sun, Nov 11, 2007 at 09:20:42

Ted, I really enjoyed the run...perhaps next time I'll be able to hang in there for the last few miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.4010.000.000.000.000.000.0019.40

PM - 19.4 miles total with most in the dark this evening. After having a Boy Scout Campout last night and not getting much sleep I was not too excited about my run today. I ran with James and Sasha for parts of it and then with Jared at the end. I ran 9.5 miles with James at an average pace of 7:34 with 2x1 mile repeats in 5:50 and 6:00 on the river trail. I then did 8 miles at what I call an easy marathon pace effort. First 4 miles in 26:00 and second 4 miles in 24:00. It was very dark so I'm sure this sowed things a little as well. Overall I was just glad to get the run over with. Cooled down by running 1.5 miles with Jared.

Comments
From Mikey B on Sun, Nov 11, 2007 at 18:00:05

Thanks for the comments/suggestions. Coming back from an injury is all new ground for me. I have never gotten out of shape and had to get back into it. I hope that was my first and last injury. C-ya!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.102.500.000.500.000.000.0020.10

AM - UHM along Provo River Trail with Sasha, normal Monday morning 1/2 marathon diet at 7:00 average with 8x100 strides all in about 18 secs today. Each mile we seemed to pick it up as usual as well finishing the last couple miles faster then normal with the last mile in 6:00. Not feeling as good as I have been lately so we will see how tomorrow's big workout tempo day goes.

PM - Ran with James for his workout. We did 2 miles warm-up and then 2x1000 meter repeats with a 600 jog between. 1000's were in 3:34 and 3:32. James looked really good on these. I think this is about his 3K race pace right now on the track. Did some more easy miles including a mile with Jared. I under dressed so my hands were frozen by the end of the run.

Also did 35 push-ups and sit-ups. I need to get back in to the habit of doing my core exercises. I stopped them after my accident due to the whiplash, etc.. and just started up again. 

Comments
From Dave Holt on Tue, Nov 13, 2007 at 09:31:20

How are you feeling after all that by the way?

From ArmyRunner on Tue, Nov 13, 2007 at 14:33:21

Did not feel great today but it was mainly due to some stomach issues. Hopefully as that clears up I will feel a bit better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.707.500.000.000.000.000.0021.20

AM - Ran the Sasha big workout this morning at 5:00am. I was having stomach issues from the get go and was not feeling so great and was therfore not excited at all about doing a tempo let alone a 7.5 mile tempo in the middle of a 15 mile run. Started with Adam and Sasha and Adam seemed to be feeling good as he was up front until he turned at about 4 miles. Sasha and I continued on and stopped for a VPB at about 5 miles which was my second of the morning. My stomach was churning and aching all morning so I was hoping this would fix the problem before the tempo. When we hit the start point I was still not feeling so hot and definetly not excited about running hard. I figured 6:00 pace was going to be a challenge today but would give it my best shot. The stomach continued to hurt but I was able to just click of the quarters for the first 3-4 miles at it did not get too bad. However by mile 4 it felt like there was an alien trying to escape so I just hung on and then had to stop again at 5 miles. After the stop the intestinal pain was not gone but much better. Without any more effort all of a sudden we were clicking off much faster quarters. With just over 1 mile to go Sasha picked it up and pulled away and I just tried to hold pace. Overall I was happy with the workout and glad I was able to do the whole tempo and get faster the whole way. The first 5 miles I was fighting the urge to just give in to the stomach pain and call it quits for the day. I am glad I didn't as I think it helps to have days like this and be able to hang in there and tough things out. Splits were as follows:

1 - 5:53

2 - 5:59

2.5(180 turn) - 14:50

3 - 5:57

4 - 5:49

5 - 5:46 (2.5 - 14:34)

6 - 5:39

7 - 5:39

.5 - 2:49 (2.5 - 14:07)

Total time for 7.5 miles was 43:31 or a 5:48 average. Overall 15.1 miles at 6:39 average pace. More tonight with James and Jared.

PM - 6.1 miles with James and Jared. 4 easy strides and drills with James.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.850.000.001.250.000.000.0018.10

AM - Easy relaxed Provo River 10 miler with Sasha. Average pace was about 7:23 today but first half was much slower. I was glad to go slow. Although Sasha picked it up at the end as he can get a little excited about catching the virtual runner and today we were too close to the 7:30 virtual guy for temptation and he also had to chase down the virtual 7:00 guy for the second half of the run. I tagged along and felt decent but still having some stomach issues today. More tonight as usual with the boys.

PM - 8 miles with Sasha's kids and my boys as a mix. Also did 6x200 strides at 39-40 secs each with a 200 jog rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.001.503.000.000.000.000.0019.50

AM - Another tempo day planned with Sasha. We started at 6:00am and it was the coldest day so far this winter at 24'F. We did the normal 10K warm-up and then started on the up section of the 5 mile tempo route. Going into this run I continued to not be very excited about running this week. Today the stomach issues were a bit better but for some reason my right ankle started to hurt last night and it carried over to this run. It hurts on the push off phase and seems to be a little worse with faster paces. We traded quarters for the first 2.5 miles with me starting the first quarter. I went a little fast on the first quarter starting at 5:20 pace and then backing off when Sasha spoke up about it. We hit the 1st mile in 5:31 and this felt ok except for the ankle push off. The second mile was about 5:35 at this point I had already decieded that I would just stick with Sasha for 2.5 miles and then back off to not do any more damage to the ankle. We hit the 2.5 turn around at 13:56. I told Sasha to go and I backed off to 7:00 pace for a 1/2 mile and then just gradually picked it back up as the ankle was not bothering me as much. The next mile was a 6:07 and felt relaxed and the ankle was ok, not 100% but not as bad as before. With a mile to go I picked it up again and ran the last mile in 5:40 afirly easily and the last 1/2 mile was actually 2:44. Not a great day but I will take it considering how I have felt this week. More tonight.

PM - 4.4 mils this evening at 8:00min pace. Some with James and some with Jared. 4xeasy strides.

Comments
From wheakory on Thu, Nov 15, 2007 at 12:53:25

Just my thoughts but you know best and your body the best. Maybe you should cut your miles down the next few days to give yourself a chance to feel better. Very nice tempo regardless. I'm having trouble myself keeping my tempo speed up. Must be because it's the end of the year. Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.100.000.000.000.000.000.0013.10

AM - A very easy 13.1 miles this morning with Sasha and Adam and a random dog that joined us for about 2 miles. My left knee started bothering me last night and it was still bugging me this morning as well but not as bad. I think I may have been compensating for the ankle and did something to the opposite knee. The good news is the ankle felt a lot better today but the left knee did not want to go faster than 7:00 pace without complaining. We will see how it feels tonight and tomorrow. If it is still nagging me then I amy have to cut tomorrow's 20 miler short.

PM - No run tonight as me knee was hurting all day. It hurts more to wlak than it does to run. Strange thing as well is it hurts to walk upstairs but going down stairs is no problem. Kind of strange. We will see how it feels tomorrow.

Comments
From adam on Fri, Nov 16, 2007 at 11:54:06

Ted,

Can you write out a list of drills to do, so I can see if there is anything I might have forgotten or haven't done before?

From adam on Fri, Nov 16, 2007 at 20:18:03

Where is the pain in your knee?

From adam on Fri, Nov 16, 2007 at 20:24:05

And does your knee hurt rotating internally or externally at all?

From James on Sat, Nov 17, 2007 at 01:26:07

Hope that knee feels better.

From ArmyRunner on Mon, Nov 19, 2007 at 12:39:27

Adam,

The knee pain is in the left outer lower part of the knee just below the knee cap area. Not much rotational pain to speak of just hurts more walking than running and especially going upstairs. Although I do not feel it at all going down stairs. Same with running up hill seems to be more present than down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.006.000.000.000.000.000.0019.00

AM - Did not sleep well as I think I am more nervous for James' XC race than if I were racing myself. Met Sasha at 5:00am. Since my knee was still bugging me I had already decieded to only run 12 and that would only be if the knee did not get any worse. We ran uphill towards the canyon the first 6 miles and the knee was hurting but not getting any worse. At the turn around I was just barely ahead of 7:00 pace and discovered again that the knee feels a ton better running on the gradual downhill so I gradually picked it up all the way back averaging 6:18 pace for the last 6 miles, so slower than marathon pace but I'll call it that for today. Overall 6:38 pace for 12 miles. I will get a few more today at James' XC race and with Jared.

Late AM - 4.5 miles warm-up and cool-down with James and also running around during his race cheering him. Unfortunately James had a bad day today and said he felt bad the whole race with arms cramping and stomach hurting and said his body just wouldn't go when he wanted it to. He was pretty bummed but at least he qualified for nationals still and gets another chance to run in three weeks.

PM - 2.5 more, 1 with Jared and Benjamin and 1.5 with James and on my own. Knee hurts a little but not getting any worse at least for now. A day off tomorrow will do me some real good I hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.100.000.000.000.000.000.0013.10

AM - A large group for the Sasha UHM. We had Michelle, Jamie, Tom and Daniel at the start. Daniel only ran for 1.5 miles and then turned back. The rest continued on for the whole adventure. It is nice to have a group like this to run with. The left knee felt a little better today after a day off yesterday which is a good sign. However, it is still bugging me and still hurts a good bit going up stairs and walking. So I will not do any faster stuff or tempo work until it feels better. I am glad that I can at least run on it with only minor issues that don't seem to be getting worse for now.

PM - Ok, I decieded to not run tonight as my left knee was hurting all day again today as I walked around and was especially noticable going up stairs again. I can run with minimial pain and was torn between going with James and Jared and not running. However, I guess I need to play it smart and see if not running tonight helps. I will stay home and start the ice and ibuprofin routine tonight and see how things feel tomorrow. As usual it is really hard for me not to go run when I know that I could if I really wanted to. I usually just run through most issues that come up but this one is making me a little more nervous than most so I better play it a little on the safe side for now.

Comments
From Superfly on Mon, Nov 19, 2007 at 15:10:13

I'll be up there Wednesday morning. I'll try and catch you and Sasha for a run.

From ArmyRunner on Mon, Nov 19, 2007 at 15:55:44

Sounds good. We meet at Sasha's house early on WED's at 5:00am for a 10 mile run. I do not have Sasha's address off the top of my head but I'm sure he can provide.

From MichelleL on Mon, Nov 19, 2007 at 20:27:03

It was great to run with you today, Ted. It's smart to play it conservative at this time of year. Better to get totally injury free and not meet your mileage goal.

From wheakory on Mon, Nov 19, 2007 at 21:37:22

Smart move... you know your own body and your limits. You'll be in my prayers. Get some rest.

From jtshad on Tue, Nov 20, 2007 at 10:03:40

Do you think it is chondromalacia (runner's knee) or something else? Rest, ice and anti-inflammatories are always a good start. I had chondromalacia the last two years at the end of the season and was able to get past it with the options mentioned above.

Hope your knee gets better soon.

Happy Thanksgiving.

From ArmyRunner on Tue, Nov 20, 2007 at 17:20:20

Not sure what it is as I have not really experienced any real knee problems in the past. However, Chondromalicia does match some of the symptoms. Were you able to run through it or did you have to stop running all together? Like I said I can run on it and it with less pain than walking but the rest of the day it seems to really bother me especially going up stairs. By the morning it feels a little better again but then just gets worse throughout the day again. I am torn between trying to run through it or taking time off and how much time to take off if I do. I have a hard time taking time off as I really just want to get out and run and feel like I am being too cautious if I don't run. Any thoughts?

From jtshad on Tue, Nov 20, 2007 at 17:29:51

Your symptoms sound the same as what I had. My honest opinion, based on my experience is to keep up with the ibuprofen (and glucosomine helped), ice and stretch, and most importantly, a two fold approch of stopping/drastically reducing running for about a month and quad strengthening excercises. I focused on the strength stuff and did the elliptical hard for about a month to keep the cardio conditioning up. This seemed to do the trick and I reentered my running strong and more motivated. Also, I focused on ensuring my form was good (I think this is what caused the pain in the first place) to ensure my knee tracks properly and stops irritating the connective tissue under the kneecap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

AM - No run for me. I decieded that I would not run this morning as the knee was not showing any improvement and had bugged me all day yesterday. It still hurt a little throughout the day but not as much as yesterday.

PM - Went for 4 miles with James and noticed that the knee hurt the the most during the first mile and then lessened a little after that to the point that I only felt it every once in a while during the last 2 miles. However, when we finished and it was time to stop it was hard to slow down and stop as the pain really kicked in. So it seems that once I am up to speed the knee seems ok except a few twinges every once in awhile but the knee does not want to stop and walking still hurts a lot more than running does. So I guess I just need to run everywhere! :-) I am just kidding but it seems that way. I will continue ice and ibuprofin and see how things progress. I will attempt to just cut way back on the volumne and intensity and see if that works as I really do not want to have to stop running all together. If it does not start getting better or I notice it gets worse then I guess I will have no choice. I hope it does not come to that!

To those that have had these symptoms I appreciate the advice. Also, has anyone used a knee strap for similiar conditions with any success? I am thinking about trying a Cho Pat type knee strap or brace but I am not sure it would do any good as I have never really known anyone who has used one.

Comments
From Tom on Tue, Nov 20, 2007 at 20:49:30

Ted good luck with the knee. Wish I had some advice for you but my knees are the only part of me that HASN'T given me problems.

Hey thanks again for pacing us Monday for the UHM. Hope we didn't in any way contribute to the knee woes.

From Clay on Tue, Nov 20, 2007 at 22:58:32

I have the Cho Pat for My shin area where I had my stress fracture and I have been wearing it everytime I run, I would recommend it. It gives me extra support and I can notice it in a positive way...

From jtshad on Wed, Nov 21, 2007 at 09:42:02

My wife has used a similar strap for her knee and had ok results with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

AM - Met Sasha at 5:00am and it was cold out today. It was 25'F when we started and 23'F when we finished. Today went ok I guess. Some good and some bad. The first 1/2 mile was the bad. The knee really hurt even a little more than usual the first mile and I was actually considering calling it quits. I even stopped and stretched a couple times. I think it had something to do with how cold it is. However, the good was that after the first mile things gradually got better and better. In fact from 2 miles on it did not bug me too much. I could tell that the knee was not normal but it did not really hurt. We did keep it at an easy pace with an average of around 7:40 and I don't think we ever went under 7:00. I still notice the knee more when walking and it still bugged me when I walked up the stairs at my house. So I think I will try the easy running at reduced volumes for a little while and see how things progress. Hopefully this works and I can return to normal training in the near future. I may also try a knee strap during the day while walking and see if this helps. So mixed feelings about the knee today but at least I was able to run.

On another note I have been working on putting together a Utah Race / Running Calendar. I am trying to compile the most complete, comprehensive calendar for the state of Utah. I have found it that it seems that there is not one truly complete race calendar for the state but multiple calendars out there and multiple sites with a variety of races. If one wants to find races currently it seems you have to do a lot of searching. So for the last week when I have found some spare time I have been gathering data and putting together what I hope to be The Utah Running Race Calendar. I hope to finish it up for the most part over the Thanksgiving Weekend and give it to Sasha to put on the website. So far I have found 320 running races in the State of Utah. This was much more than I first anticipated as I did more searching I kept finding more and more sites with races. I am sure when I am done I will have missed some local races as well. So when Sasha puts it up we will have to ask everyone to look it over and add to it any other races that may have been overlooked. Do you think this is something that if published in a paper version with detailed race information such as a Utah State Race Directory and offered in local running stores people would be willing to buy? If so I guess it could be another way to generate a small income for the FRB. It would take a lot more work to get it to that point but I may continue to work in that direction if it seems worth while. Just some thoughts for those that actually read my blog! 

Comments
From Syd on Wed, Nov 21, 2007 at 09:33:34

Dunno how many people buy calenders as it seems like I get 3-4 from banks and other businesses every new year. Then again, there's obviously some sort of market for them, especially something specificly geared towards and distributed to a group like this. I would think that if there was a basic entry form of name, estimated date, and distance implemented you'd probably get quite a bit of data relatively quickly. You might even be able to get some Google Earth maps of routes if files could be attached.

Good luck with this, I think it's a cool idea, and I don't even run any races yet.

From jtshad on Wed, Nov 21, 2007 at 11:11:56

Great idea on the calendar.

Hope the knee gets better and that you have a Happy Thanksgiving.

From Michael on Wed, Nov 21, 2007 at 20:20:57

Good idea Ted, Ive wished for such, as I know Ive searched various web sites (ie Salt Lake Running, Wasatch Running, Utah Raceguide, Runners Card etc) to find info on certain races and it has been frustrating because often certain races are only on certain sites and then there is inconsistency and differances at different sites sometimes on the same race

From Paul Petersen on Sat, Nov 24, 2007 at 20:28:33

Good idea on the calendar. I personally wouldn't shell out any money for it, because I can find it on my own with a little work. It could be worth money, if there were other services included with it, such as maps, reviews, prize information, prize money information, results links, etc. But even with all that, most analogous sites (marathonguide.com, athlinks, etc.) are still "free", but make their money on ad revenue. I personally think most of the best things online are free, and can generate money from ads if they are designed well.

The more user-based it is the better, too. Ie - allow users to submit races to you, then you are letting other people do work for you. Races can come and go or change from year to year, so being user-based would help the site be dynamic as well.

From ArmyRunner on Mon, Nov 26, 2007 at 17:44:57

Thanks Paul. I agree and that is the primary reason I am doing it. I will work with Sasha to incorporate your user-based ideas as well so when we put it on the FRB it is a good product that may result in higher traffic volume for the FRB as well. I primarily wanted to create a calendar that has as much information as possible and is the best (most complete) Utah Race and Running Calendar available. Hopefully when it is posted others will add to it and continue to make it even better.

From Michael on Tue, Nov 27, 2007 at 09:08:08

One thing to be careful of and maybe you already thought of it, is checking the accuracy of info you are gathering. Several sites have old races that no longer exist or have made major changes in date or location of the race. Often these are the lessor known races who may have not been succesful and get dropped or whose race director changes frequently, an example of this is a county recreation center 5K race that existed several years ago but is no longer held

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.001.000.000.000.000.000.008.00

AM - Ran with James for 4 mile Thanksgiving race in Orem. 1 mile warm-up then paced James for a 26 min 4 miler. He struggled a bit but it was still a good tempo for him. Then helped Jared and Jordan in kids races. Jared ran his 1/2 mile in 3:40 and Jordan (3 year old) ran his 1/4 mile in 2:40 and was the fastest 3 year old. Then I helped rabbit the kids mile. James ended up pulling things together after the 4 miler and ran well winning with a 5:45 mile. Ran another cool-down mile with James and Sasha. The knee was still hurting until I got going during the 4 miler. Other than the knee I actually felt great. Even the 5:45 mile felt like I was jogging. Now if I can just get this knee healed up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

AM- 10 easy miles with Sasha and James and found Adam on the trail. Left knee actually felt ok today until about mile 8 or so when I stopped to go and it acted up on the transition from run to walk. Just keep it easy and reduced miles a little longer and hopefully things will heal up. Adam and I were talking and it may actually be ITB problems vs. chrondomalcia. Either way it is not gettting worse and today actually seemed a little better for the most part.

No second run just rest the knee. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.802.000.000.000.000.000.0019.80

AM- Today was the Game Ball Run day where the ROTC programs from the U and BYU run the game ball from The U stadium to Cougar stadium. U of U hands the ball off to us at the point of the mountain and we run it in from their for 25 miles.  The cadets take trns running and jumping in and out of the van. I drove the first 5 miles and then jumped out to run with the cadets from the 5 mile mark. The plan was to run as long as the knee did not hurt. I made it the rest of the way to the stadium without much problems. The knee still hurt a little but not bad. So I got in 19.8 miles at an average pace of 7:40 with two faster miles playing catch up after a bathroom stop. I had to do a 6:15 and a 5:45 mile to catch up. Then I spent the rest of the day at the game. A long day but a lot of fun as well.

Comments
From James on Sun, Nov 25, 2007 at 19:37:09

Sounds like fun. I did a football run back with my cross country kids for their fundraiser, but they ran from Ogden to Tremonton instead of Draper to Provo. Did you run the ball right into the stadium?

From ArmyRunner on Mon, Nov 26, 2007 at 17:40:29

We had a break once we got to the stadium but the cadets ran it onto the field and handed it to the refs right before kick-off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

AM - Easy 10 along Provo River as usual. The good news is my knee felt a bit better. It only bugged me a couple of times during the run which is a big improvement. It has also bugged me less during the day and it hardly even bugs me going up-stairs as well. So, hopefully the reduced mileage and intensity routine is working. I will keep it up this week as well and see if it continues to improve. It sure would be nice to be able to get back to my normal routine next week.

Comments
From wheakory on Mon, Nov 26, 2007 at 18:00:40

Nice run Ted I'm glad your knee is better. What type of intensity work-outs are you doing now for each week. I've decided In need to do at least two 5 mile tempo work-outs, or switch one day and do 800's?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.403.100.000.000.000.000.007.50

I ran with James today up in Provo Canyon. We did a 2 mile uphill warm-up at 8:00 pace and then did 5x1000 meter repeats down the canyon with a 400 jog rest followed by a 1.5 mile uphill cool-down at 7:45 pace. The 1000's were into a pretty strong head wind and it was snowing as well. We were pretty cold by the end. The 1000's were as follows:

3:32, 3:32, 3:37, 3:39, 3:38 (These really felt like a jog for me which is a good sign)

This was James last tough workout of the XC season. He has the Foot Locker West race this weekend and then USATF Nationals next weekend.

My knee was ok for most of the day and actually felt good going upstairs again today. However, it acted up during the slow 400 jogs between repeats. It did not hurt at the faster paces. It seems to hurt more when we ran slower than about 8:00 pace. Overall I think it is getting better but it is obviously not healed enough yet to up the miles. I still need to proceed with caution for now. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

AM - 6 easy miles with Sasha this morning. Knee was ok for the most part except when we were under slower than about 8 min pace. I think when I run slower my forum changes and I brake more and thus the issue with the knee at slower paces. So still not where I want it to be but getting there as stairs are still good right now. I guess I am in a bit of a holding pattern training wise. We will see but I probably will not run tonight just to give it more healing time. I really want it to heal up this week!

Comments
From adam on Wed, Nov 28, 2007 at 14:04:57

I guess your "forum" changes to the slowrunningblog forum then Ted? Good to see your healing up nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Another easy 6 miles with Sasha in almost exactly the same time as yesterday. The knee felt better than it has for awhile so the 6 miles yesterday was a good call. So I will do the same today and only run the 6 miles. The plan is to get back on track by next week so this week is essentially a loss training wise anyway. Hopefully this will end my two week forced break. It is if I was tapering  the last two weeks just without a real race to run.

Comments
From adam on Thu, Nov 29, 2007 at 21:21:54

what are you doing run wise tomorrow morning?

From Logan on Fri, Nov 30, 2007 at 00:18:16

Yes I am down at Foot Locker West. I am going to run in the coaches race. I ran the course with the cross country team tonight and it is very hilly. It should be fun. Get better and hope to see you there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Easy 3 in CA. Rest knee and traveling.

Race: Foot Locker West Parent/Coach Race (3.22 Miles) 00:17:21, Place overall: 16, Place in age division: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.002.001.200.000.000.0010.00

Ran the Parent/Coach  race at FootLocker West in CA. The course ended up being on the rods this year due to weather. The knee felt mostly ok so I pushed the first mile to see what would happen. The knee complained a little so I backed off to more of a tempo/threshold pace and it felt ok enough to finish. Ran 17:21 for 3.22 miles with very slight rolling terrain. 1st mile was 5:04 and felt good except for slight knee pain. Ok, but wish I could have run faster and harder.

Comments
From Lybi on Wed, Dec 05, 2007 at 00:13:41

Good job, Ted. You were smart to listen to your knee. No point in putting your body on the line over one race. Look at that first mile!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.100.000.000.000.000.000.0015.10

AM - 10.1 easy miles with Sasha at 7:22 avg. pace. Trail was pretty slick due to snow and ice in spots and it ws about 24'F today. A bit colder thant he 67'F when I left California. Good news is the knee was ok. Not 100% but probably at least 90% at this point.

PM - 5 miles with kids from my house. 1.5 with Jared and James and then 3.5 more with James. Overall sub 8 pace and 7:30 pace with James. Knee is pretty good again. I felt it at the slower pace for the first 1.5 miles with Jared but when we picked it up to 7:30 pace it felt a lot better. I can go up stairs with essentially no pain which is huge improvement from last week when I could not go up stairs unless I took one step at a time with my right leg only.

Things are looking good for the Del Sol Team. We should have a great team to go out and win it. I should be able to put out the team roster by the end of the week. 

Comments
From josse on Mon, Dec 03, 2007 at 21:09:19

Good to hear the knee is feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.600.750.001.750.000.000.0016.10

AM - Easy run with Sasha on normal Provo River route in exact same time as yesterday. However, we ran the last 1/2 mile much faster with splits of 1:25 and 1:17 for the last 2 quarters.

PM - 6 miles with the kids and Sasha and his kids. Did 8x200 strides with James and Sasha and also ran last 1/2 mile at sub 6:00.

Comments
From Dave Holt on Tue, Dec 04, 2007 at 15:29:08

Ted, I did get the email - I am trying to figure out if I can go or not. I will let you know by Friday morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

AM - Easy 10 again with Sasha in about same time as last three days except today we did not finish fast like yesterday. We did a lot of talking about the USATF and the future development of our sport or lack there of. Knee is feeling better each day so getting close to the point where I almost don't notice it.

PM - No run tonight life seemed to get in the way! I hate it when that happens.

Comments
From Dave Holt on Wed, Dec 05, 2007 at 12:10:32

Ted - I am in. I got the wife's approval and will figure out getting down there later, I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.600.000.500.000.000.000.0015.10

AM - 10.1 with Sasha 7:09 average with 8x100 strides at 19sec each. Felt really sluggish today. Flying to KS tonight so not sure if I will get in another run.

PM - Managed to squeeze in another 5 miles before heading to the airport. 

Comments
From wheakory on Thu, Dec 06, 2007 at 13:52:04

Hope things go well for you in KS. Your building up your aerobic fitness sometimes I find the slower pace makes you feel sluggish. Looks like your back to a good training week and everything is doing okay for you.

From James on Thu, Dec 06, 2007 at 19:48:28

Have fun out there in Kansas. One of my cross country kids (Chris Brower)will be out there, wish him luck for me if you happen to meet him. Also, good luck to your boy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

In Kansas only 2 miles with James.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.250.000.000.000.000.000.0012.25

Ran on the XC course in Kansas. It was 22'F and freezing rain and wind. Not a fun day. James got tripped at about the 1/2 mile mark and went down pretty hard. He had a good start and was in the top 10 when he went down. After that he had to try and get up and get going again but was caught up behind a bunch of runners and had a hard time passing during the rest of the race as the course gets a lot narrower. So not a good day for James. A couple of boys he beat at Footlocker last week ended up 8th and 11th so he was pretty dissapointed. I fell once on the ice and pulled a muscle in me lower back that is very sore today. The knee is still not 100% but hopefully I can start getting the miles back up soon.

Comments
From James on Sun, Dec 09, 2007 at 19:16:39

Sorry Kansas was a bummer, hopefully the whole race wasn't like that. Hope those injuries heal up soon, but it looks like you still had a good week. Your week was as high in mileage as any I ran all year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.300.000.000.000.000.000.0016.30

AM - The UHM with Sasha but today it was only uneventful if one describes the pace. However, it was eventful in that the trail is all ice and snow still and it was 24'F. It made for some slow going and some close calls. We were sub 8:00 average but not by a ton. The only thing that I worries me about the ice is my knee. It was ok today but I felt it a few times when I slipped. I need to be cautious with the ice and make sure I do not take cause more issues. I think for the winter it becomes a base building phase because of the weather. Plan is to keep the miles up but probably less quality as weather dictates. I would like to convince Sasha to go to the indoor track for a workout every once in awhile if the weather prevents us otherwise. We will see how things go.

PM - Added 3.2 easy miles tonight with boys.

Comments
From adam on Mon, Dec 10, 2007 at 16:16:45

Ted, FYI the road/sidewalks around campus are not very icy at all. If you run the typical BYU 5k loop and don't mind that one little hill, you can still get in a good workout. It was only slippery a few times for me this morning, and very briefly. For the most part its safte to run on when it gets dark too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.100.000.000.000.000.000.0014.10

AM - 14.1 miles on the Provo River Trail with Sasha at 5:00am in the dark and cold (19'F). Started a little fster than yesterday and slowly got faster. Even with the dark, snow and ice we were able to get under 6:30 eventually. Average pace for whole run was 6:48.

PM - No PM run. Family had other plans and I guess I just didn't feel like it. I am making myself feel better by telling myself that it is ok to not double every once in awhile. I guess it is sad in a way that I have to justify to myself that it is ok to not run a second run occasionally. Some would call this a sign of an addiction but in this case I guess it is at least a good addiction. Still looking at getting 90-100 miles this week as long as the knee doesn't act up. Then upwards and onwards from there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.104.000.000.000.000.000.0018.10

AM - Had work commitments this morning at 5:30am so ended up running at 7:00am and decieded to run indoors on the BYU track. It is 5 laps to the mile so I did 50 laps. I am not a big fan of the indoor track but the BYU track is pretty nice and at least their is no ice on the ground. I figured I would just run comfortably and just try and gradually pick up each mile based on how I felt. I did not have a tempo planned but this sort of turned into a tempo as I went. The first mile felt very easy and was a 7:10 so I just kept rolling from there as I kept going I realized every lap was getting gradually faster and each mile kept dropping without a lot of effort so i just went with the flow. At 5 miles I realized I could catch the 6:30 guy without much effort so went after him. With two miles to go I realized I had caught the 6:30 guy and decided to keep up the effort and see if I could hit 64 minutes for 10 miles. I ended up at exactly 64 minutes so 6:24 average for the 10 miles. Splits are below (I only listed mile splits instead of listing all 50 boring laps):

1 7:10
2 6:38
3 6:30
4 6:24
5 6:23
6 6:21
7 6:15
8 6:12
9 6:08
10 5:59

 

 

 

PM - Took James and Jared over and joined Sasha for evening run with kids followed by an easy 5 miles. So 18.1 for the day total.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.100.001.000.000.000.000.0018.10

AM - Very cold morning at 15'F. Easy uneventful 15.1 miles at 7:24 average. However, someone passed Sasha and I going the other direction at about 8 miles into our run and when we turned around Sasha starting picking it up. I was not in the mood to pick it up so was a little cranky when he did. He said he wanted to catch the person and we could do so running 6:00 pace. I just was not in the mood to go any faster than 6:30. Physically not much holding me back from doing so just mentally I was not willing to do so. So Sasha went ahead anyway and I just stayed stubborn and grumpy and chugged along at 6:30 pace. I caught up to Sasha and the other person, Tyler shortly there after. Met Tyler and found out he was a decent high school runner and is trying to get back in shape. So I think we convinced him to join the blog. If so he has potential to be pretty fsat with the right training.

PM - James wanted to do a 1 mile time trial today so I took him to the BYU indoor track and we did 1 mile warm up then 1 mile time trial then 1 mile cool down. He was sick with the cold and cough that I have had so I was not sure how he would do but he wanted to do it anyway so we went ahead and did it. The BYU indoor track is 5 laps to the mile. James started pretty fast the first lap and then settled in. He struggled a little on laps 3 and 4 but then finished well. He was pretty happy since he set his PR with no competition on an indoor track and with a cold. He really wants an FRB singlet for running 5K races so I guess I will have to order one from Steve for him. Anyway his splits were as follows:

1:03, 1:06, 1:07, 1:09, 1:05 = 5:30 mile
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.100.000.000.000.000.000.0018.10

AM - Uneventful 15.1 miles with Sasha. We chated about a lot of things this morning which makes the run much more pleasurable. We averaged about 7:30 pace overall. Other than the fresh snow making it slick outside it was pretty uneventful.

PM - 3 miles with James easy pace average 7:40. Off to a work Christmas Party.

Comments
From James on Fri, Dec 14, 2007 at 17:00:22

I don't know if I have ever heard of the Uneventful 15.1 miler before?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.100.000.000.000.000.000.0016.10

AM - 16.1 miles at 7:15 average. Just an easy run with Sasha along the Provo River. Measured stride length in snow and discovered I have some big differences in stride length from left to right foot and also some big differences in how the feet strike and leave the ground. Not sure how to fix this or if it is fixable but I'm sure it does not help my running. This was not a surprise to me because my shoe wear patterns are very different as well. I think it is a hip issue but I am not sure who to go to to get it checked out and ultimately adjusted or fixed.

Comments
From steve ashbaker on Sat, Dec 15, 2007 at 14:20:31

Sounds like it could be hip rotation for sure. I had similar issues and the chiro rotated my hips back as well as my neck. It was very helpful as I noticed the next day that I did not feel hung up in the left arm anymore and I could swing it up and back at a higher angle. I could also drop my arms lower and feel smoother on my stride mechanics. Definitely worth going to see one as I'm sure a lot of people on the blog will agree.

From James W on Sun, Dec 16, 2007 at 17:52:26

I agree with the chiro assessment, as long as you find a good chiropractor. Maybe a certified sports chiropractor, or something like that. I have had pelvic torsion issues for a while, and get my neck, back and pelvis adjusted every time I go. I am not a big fan of the "cracky-cracky" method of some chiropractors, I prefer those that use a device called the "activator" - allows them to manipulate only the joints that need adjusting as opposed to some big adjustment that scares the heck out of you and does much more than is needed. Anyways, my point is, I would also recommend seeing a chiro to check out your pelvis and back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.103.000.000.000.000.000.0019.10

AM - 15.1 miles with Sasha at 6:30am. It was pretty warm (28'F). The fact that we consider 28'F warm is kind of sad but it was very close to shorts weather. Still having issues with the knee every once in awhile but nothing bad. However, my hips are still not right. They seem to really tighten up about 8 miles into a run regardless of pace. The hips start to feel tired and then the upper gluteus and lower back start to feel it. Sasha noticed that my right leg does not move as freely and smooth as my left leg and this makes sense as it is my right leg that feels like it is not getting any push off and it feels like the knee does not lift as much, almost like it is lagging behind. So I guess I need to find someone to take a look at this. Overall we ran a pretty good pace today as Sasha wanted to pick it up every once in awhile throughout the run. So we picked it up to about 5:45-6:00 pace off and on for a total of about 3 miles I guess. Overall 15.1 miles at 6:44 average and the last 13 miles in 6:34 average.

PM - 4 miles no watch with kids. James picked it up the last 1/2 mile so a little faster at the end.

Comments
From Paul Petersen on Mon, Dec 17, 2007 at 12:35:18

I think a good chiropractor would help a lot with your hip issues. Likely, something is rotated. If the chiropractor is worth anything, he will give you some stretches to do as well that would reinforce the adjustments and help deal with muscle imbalances.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.100.000.000.000.000.000.0014.10

AM - Easy progressive run of 14.1 miles for me ended up with an average of 6:59 pace. Gradually got faster as I went with the lst few miles at about 6:15 pace or so. Started with Sasha and at the 10k mark he wanted to do his 7.5 mile tempo so I let him go and just did my own run. We linked back up at the end. Good run today but still need to get the hips fixed.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

AM - Easy conversational 10.1 miles with Sasha around 7:35 average. Although weather was warmer, 37'F, it was raining which made it not much fun. I would almost prefer it be 10'F colder and snowing.

PM - 

Comments
From adam on Wed, Dec 19, 2007 at 13:18:13

Sorry I didn't make it this morning. How is your knee?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.100.000.002.000.000.000.0015.10

AM - 15.1 miles in the heat wave at 6:30am this morning with Sasha. It was a balmy 39'F this morning and it was shorts weather again. We did the now somewhat routine 15.1 mile route and did 10x1min hard 1min easy in the middle. The 1min hard fartleks were at 5:12-5:20 pace for the majority of them and then the 1min rest was at about 7:10 pace. Overall average for the whole run was 6:59 pace. Felt ok overall but I still need to get the left knee and right hip fully healthy.

Comments
From Tyler on Thu, Dec 20, 2007 at 12:36:34

Hey, you guys were flying this morning! Sorry to hear about the knee and hip problems - hope you can get it fixed soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.100.000.000.000.000.000.0015.10

AM - 15.1 miles at average pace of 7:14. So the awrm weather quickly dissappeared and it was cold and very snowy and icy today. Overall a very uneventfull run until the very end when Sasha took a fall. He ended up with a bloody nose and bloody lip but other than that he said he was ok. I am off to Washinton state today to spend the holidays with the inlaws. We will drive to Bosie tonight and then the rest of the way tomorrow. The knee problem is still lingering thus the lack of second runs this week.

Comments
From James on Fri, Dec 21, 2007 at 16:18:19

We never had that warm weather here, it was nasty yesterday and freezing today.

I think you should take a week off and get those injuries healed up. Otherwise you might get them healed, but it could take all spring. You have been putting in some big miles for being injured. Your body can heal problems in a week with no running that will take six months to heal if you keep running.

Drive safe and have a good holiday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

AM - Easy 13 miles around Lake Mason in Washington. Lot's of issues with right calf and shin today along with left knee still bugging me. Beautiful loop around the lake in rolling hills. It was cold but still shorts weather at about 32'F this morning. In the shadows it was a bit icy at times. I have been debating on taking time off this week. I hate taking time off but at the same time it may help. I feel like I am whimping out or using small issues as an excuse not to run when I take time off. The problem is I know I can run even with the pain as it is not bad enough to stop me and it seems ok especially after I get a couple of miles into the run. Still nags but not enough to slow me down to much. However, I really want to heal up so I can get after things next year. Maybe a compromise will be to do the kids runs only this week. We will see how I feel and I guess just take it day by day. I know that next week I will be looking for a chiropractor in Provo that can try and adjust my hips. I know that fast times are on the horizon if I can get 100% healthy. When I have a good day with Sasha I realize that the speed is there and it is only a matter of time before things really start coming together. An example was the other day doing the 1min fartleks with Sasha it felt so easy running at 5:04-5:20 pace. If I could feel like this more often I would be very happy. Most days the legs and lungs feel fine and the horses are ready to roll but either the knee, hips or both are screaming at me. This is a more recent issue so I think it is fixable. Ok, enough complaining for one post.

Comments
From jtshad on Mon, Dec 24, 2007 at 15:08:31

I hope you have a Merry Christmas. Take some time off and heal up man so you can rock in 2008. Get those legs healthy my friend.

From wheakory on Mon, Dec 24, 2007 at 16:22:05

Why not do an easy week? That's what I'm doing this week so I can be strong starting the new year. One week can't hurt your fitness it can definitely improve the area around your knee your having trouble with.

Merry Christmas Ted

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

AM - Well after 6 days off I am home and joined Sasha for 10 miles this morning. The knee feels better but still not 100%. The left calf however is still bothering me a bit. Not a very fun run overall but part of that is just from not running for six days. I will take it easy this week and see how things progress. Six days off was not very fun. I am itching to run and hopefully will be able to start the new year off feeling a bit better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2840.21364.5187.7538.900.000.0032.203331.37
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