A Balance, Redefined

5K @ the ADA

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAdam RW's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20012002200320042005200620072008200920102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Short-Term Running Goals:

NYC Marathon November 3, 2019 done 

London Marathon October 3, 2021 done

Tokyo Marathon 202#???...

And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship and in memory of those lost to blood cancer...
DONE! $26,403.70

https://pages.lls.org/tnt/al/london2021/awende

Long-Term Running Goals:

Enjoy being a Masters Runner.

Get under 3 hours one more time...

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Click to donate
to Ukraine's Armed Forces
Miles:This week: 32.22 Month: 145.72 Year: 145.72
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 105.22
Saucony Rides Blue A #34 Lifetime Miles: 101.22
Saucony Rides Blue B #35 Lifetime Miles: 80.19
Saucony Rides Blue C #36 Lifetime Miles: 79.25
Brooks Launch Black #34 Lifetime Miles: 76.50
Brooks Launch Gray #36 Lifetime Miles: 78.50
Brooks Launch Grey #37 Lifetime Miles: 78.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2111.6075.2045.409.60425.000.0025.602241.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
560.000.000.000.000.000.000.00560.00

This is me being lazy. I didn't want to go back and type in all the individual runs. This is a relatviely low Jan-May total as I spent most of it recovering from a piriformis injury.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.006.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.900.000.003.106.000.003.108.00

Fitness assessment. I did a solo 5K time trial to see what my baseline was at.

I hit 17:45. Not too happy with that but it was on my own and it was after no real training. So as far as a starting point goes I'm not that disappointed either.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

Better than yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.003.0011.000.000.0011.00

12x400 with Black Sheep. Interesting format. 100m rest between sets of 4 with a longer rest between the 3.

Chad and Josh really opened my eyes to the fact that I'm back in somewhat decent shape. I just wish the nagging pain in my knee would go away.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.008.000.000.008.00

HL and SH loop

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.008.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.006.000.000.006.00

Up dry creek again. Great day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.0016.000.000.0016.00

HL and then 5xSH. I wanted to do loops there in case my knee started complaining from the fuller week. But everything felt great and it was good to run on the grass.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.006.000.000.006.00

Ran with Kaitlyn, loops of SH.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest and recovery day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.002.5012.000.000.0012.00

20x200 with WA (15 ~32-34; 5 ~35-38) with 200 recovery between.

WU to the park, loop a/f and CD home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.008.000.000.008.00

After a week of harassment I've finally broken down and joined. I've been "spying" on Chad long enough that I felt I should come aboard (especially after his comment last week).

Recovering from yesterday’s 200s, right knee continues to bug me but I'm starting to think it is as good as it is going to get.

An early easy 8 mi from home with a Sugarhouse Loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Wed, Jun 13, 2007 at 17:39:42

Adam - welcome to the blog!

From Bill cobler on Wed, Jun 13, 2007 at 21:18:04

Now this shows real commitment. How early are your morning runs maybe we can connect. You ran well in the 200's Tuesday. Have you plyed around with different shoes. I sometimes get a knee pain when my shoes are breaking down or I get a pair that doesn't feel right. Just a thought. By the way we have new uniforms that look much better and are more comfortable than the old one. Email me and I will get your sizes.

From sarah on Thu, Jun 14, 2007 at 00:18:02

what took you so long to join...we have a great little community here and we think you will love it too....tell your wife to get on the blog so I'll have more ladies to write to.

From JamesL on Thu, Jun 14, 2007 at 12:04:29

welcome to the blog keep up the great training and hope your knee feels better.

From Sasha Pachev on Thu, Jun 14, 2007 at 13:46:53

How fast were the 200s? It may be a good idea to go back a couple of weeks, and enter as much of your workouts as you remember, this could shed some light on what is going on.

I get knee pain from running on the curves on the track. It is very odd - I can pound the pavement, 90 - 100 miles a week + speed, race marathons back to back, and there will be no knee pain. But running 5 K at 6:00 pace on the track makes me feel something. Hard intervals on the track week after week will probably cripple me, but last time I was sufficiently unwise to do it was December of 1996.

From sarah on Thu, Jun 14, 2007 at 22:49:20

what took you so long to join...we have a great little community here and we think you will love it too....tell your wife to get on the blog so I'll have more ladies to write to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.008.000.000.008.00

Hello All,

Thank you for the welcomes and suggestions. I felt I should give a background report, as I haven't met many of you.

I tend to talk and write a lot so I'll try and keep it short and to the point but just like this sentence it will probably drag on.

I've been running distance since 1995. I initially started life as a soccer player and when I got to high school, wrestling took over a significant portion of my life. My coach had me join the track team to keep my weight down on the off-season. Then my junior year, I met a terrific coach (Willy G) who opened my eyes to distance running and planted the seed to run a marathon, though it would be another 6 yrs before I actually ran one. My high school running career was non-descript and though I was a scoring runner on the team that more reflected a poor conference than my abilities. I was always on the cusp, but never broke 2:00 for the 800, 5:00 for the mile, or 18 for the 5K while in high school. Then in college (Knox College, Galesburg, IL) I had a falling out with both soccer and wrestling and took up running fulltime.  By my senior year, I was captain of the CC team and though I never made all-conference, I was typically running in the top 15-20 at most smaller invites. Granted this was DIII competition and I never broke 27 for an 8K I really enjoyed the sport and have always focused on personal goals versus being the "best". That being said my training really motivates me and I tend to focus on only a few races each year.

As far as specific running history goes. I've usually been injury prone. I typically lasted until after the season ended each year never missing a college race but each year after season I would be out for a month. If you have seen me run, you will know why. My biomechanics are horrible. My right femur is curved and that makes my leg kick out. I've managed it well, but it tends to cause some knee problems from time-to-time. (So to answer both the concerns of Sasha and Bill, I've seen numerous PTs, Orthopedists, etc. etc. and it seems to be a volume/intensity issue. I've tried a bunch of shoes that haven't helped. The best thing is consistent stretching, which falls off every now and then due to my work schedule).

In high school, I more or less only ran with my coach. She inspired me a lot and was training for the Olympic trials while I was running with her. She had a lack luster finish there and ended up stopping running and becoming a personal trainer (last I heard). However, she was a truly motivational force in my life and many of my thoughts about what running is were planted by her.

In college, there was a core of three of us that trained doubles each day and lifted together (John O and Dennis F). There were a few others that cycled through our group, but we were the most like-minded in training philosophy so mostly stuck together. At this time I also met my future wife (Sandra) and she even joined me on the CC team my senior year.

When I went to grad school, I spent a couple years mostly running on my own and finally got to my goal of the marathon breaking 3-hrs my first time out at Chicago '01. This also solidified a high school goal of mine to run one marathon a year until I turn 80. I've made it 6 years so far, only 50 more to go. Then one of the two college buddies (Dennis) moved back to St. Louis and we again started training together daily. At about that same time a large influx of some top runners came together and we formed a group that met twice a week (since I've left St. Louis the group split to two groups but each of the groups have top runners in the nation (Zac Freudenberg and Ben Rosario) and though they compete wearing different jerseys many still train together). My time running with that group was truly inspirational and though I was 11th or 12th slowest in the 15 guys that got together, running with that type of talent really helped me develop. Much of this time was spent with grueling 70-80 hr graduate school work weeks while getting to know Sandra better and eventually getting married in '04.

Then last summer a lot of things changed. I graduated with my PhD from Washington University and my wife and I had a baby, Kaitlyn. On top of that, within 8-wks of each other, we moved to SLC so that I could start my post-doctoral research at The U.

Our transition to Utah and the altitude took a little getting used to but I quickly tried to get into the running scene to feel more at home. During my first month here, I met Chad D and Bill C. Both of which I did some initial training with. Also the two reasons why I'm finally on here and boring you all with this long story. In the end, my schedule worked best around the WA workout schedule and I started training with Demetrio pairing up with Lion G for some of the hardest track workouts in my life. I quickly noticed many changes in my running performances. I started boosting my mileage and won both the Park City Marathon Relay (w/ much help from Lion) and the SLC 1/2 marathon in Sept. Then tragedy stuck at my sister's wedding (a little too much celebration at the wedding, too little stretching that week, too much mileage (101; up from 80) and not enough recovery between the two races) and I was diagnosed with Piriformis syndrome, a true pain in the butt!!! This knocked me out of Top of Utah that I had been training for and basically kept me out of running for 6-wks. I duct taped myself together to complete the Vegas marathon (as my '06 marathon) and then took a good 2-months completely off. Though I was still feeling pains I decided it was time to start running again in late Feb and have nursed myself back up to some good mileage (~50/wk) and some better workouts (I've done 5 this year). As I mentioned yesterday I'm still feeling the workout from Tues and just the mileage again (Sasha, To answer your question they were a little too quick for me. I underestimated them because they were 200s but it was the fist time I had met Dennis S and he motivated me, I managed 15 at 32-34 and then fell off considerably and did the final 5 on my own in 35-38).

So I think that catches you all up on my running life story. My current goal is mostly staying healthy through Top of Utah so I can make up for not running it last year. As far as my training plan goes my schedule has been vary hectic. I changed the name of my blog to reflect this. I'm really trying to find a balance between spending time with my wife and 1-yr daughter, develop a career as an independent researcher (success rate with the current government funding is ~10%), and nurture my passion for running. That being said I've done workouts with either the Black Sheep or WA the last two Tues and will continue to flip-flop as they will have me and as my work schedule dictates. My typical training is 5 days a week I'm up and out of the door around 5:15am, to be in work by 7am, to get home for dinner with the family by 5pm, and typically back to work around 7pm, so is the life of a PhD scientist.

I hope to meet some of you over the upcoming months. I thank Chad for prodding me into coming aboard. My next race will be in Chicago on the 24th and a conference I am attending and then probably nothing until the Deseret 10K.

If you made it this far, Congratulations! and good running to all…

-Adam

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Fri, Jun 15, 2007 at 11:46:54

Adam--Welcome to the blog. I think you'll bring a lot to the group and get a lot in return.

I think you should describe to the blog how meticulously you've tracked your mileage since you started running.

See you soon.

From Sasha Pachev on Fri, Jun 15, 2007 at 11:51:00

Adam:

I've made it to the end :-) With the history of injuries and with the ability to run 15x200 in the 32-34 range you probably would be better off without the speed work and you do not need it yet anyway. I would also recommend staying within 50-70 miles a week for at least a year. Very important to not go either below or above the range limits. Make it mostly base, maybe occasional tempos. Do not speed on the easy runs, they should be around 7:30 pace, never break 7:00 on those for more than a couple of miles. Do not overdo on the long runs, keep it at no more than 16, maybe adjust it to 18 once you've gone for several months injury free and feel strong, but do not push it. Hopefully this will strengthen your body to the point where you become more injury-resistant.

What is your area of research in science?

From Bill Cobler on Fri, Jun 15, 2007 at 11:54:03

I made it through and didn't even hit the wall. Hey good job, keep focused on the main thing in life Family the rest is just side work. That little girl will being out running you sooner than you think. If you want to go long this weekend I'm trying to schedule it up. Dennis and I will plan something on Saturday at the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.006.000.000.006.00

Home loop.

I never thought that I would become a morning runner. But now that I have I do enjoy the nice weather and watching the sun rise over the mountains.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.0016.000.000.0016.00

Thank you for the comments the other day.

First, to let others in on what Chad was talking about with my record keeping.

When I got to college, I started keeping a running journal, by Jerome. I was bummed that I hadn’t kept track of any of my high school running. One day as a means of not studying I found an Excel spreadsheet that was very thorough. I started playing around with that, I added in a sheet for races, and a sheet for my distance around the world. The circumference of the earth at the equator is 24,902 miles, I’m at about 18,500. I’ve been filling in at least the mileage per day since Nov of ’97. At some points, I’ve been much better about putting in running course, weather, times, pace, etc. It has been useful, especially when looking back over marathon training.

Second, Bill I agree with you that right now family is the important thing. That has also been the hardest because between work and wanting to succeed in running while I’m still “young” there are only so many hours in the day. Work by far has been the biggest time suck though.

Third, Sasha thank you for the training comments. I’m not planning on going over 70/wk for this training cycle. I also do most of my runs very slow. I’ve been keeping most of them even around 8. Mostly this has to do with the early morning, I’m just not awake yet. In the past I’ve usually done just mileage and slow pace with some fast days. However, I only improve when I’m on the track at least one day a week. Doing the 25x400 with Lion last fall pushed me to new PRs in everything. I’m not sure if you noticed but within the half marathon I more or less broke a lot of my other shorter PRs. In fact the last 5K of that race (down Emigration) was my fasted. In the past for workouts I had usually just down Farleks and longer repeats even up to 3x5K repeats from some advice from a former Hansons runner and an old coach. Also, the speed workouts are my main social output right now so we’ll see. The longer runs I’ve been trying to do on my own so that I can listen to my body for pace. I tend to recover better from doing my track workouts a little too fast than doing my long runs too quickly. I also tend to like them long I actually had 17 planned for today but had to cut it a mile short.

As far as my research goes: I did my thesis on two aspects of cardiac and skeletal muscle fuel utilization. The first part was looking at the molecular mechanism involved in muscle’s decision to burn fat or sugar. The second part was looking at the same mechanism but specifically the role of one protein in muscle glycogen recovery following exhaustive exercise. For my current research I’m looking at the heart to try and understand how sugar delivery affects insulin signaling and metabolic function specifically in relation to exercise, hypertension, and diabetes.

To all three of you. I do like this opportunity to sit down and think about training and “hear” other points of view. I particularly like the discussion about Chad’s recent injury. I’ve had problems with running injuries since college. It doesn’t make sense I wrestled and never had this many injuries. But with the biomechanics of my right leg I’ve always had a problem with issues related to that knee whenever I get in decent competitive shape. I once had a PT tell me with my biomechanics, that I should not run and take up rowing or something else instead. However, like Chad said there is something freeing about running and I only get it when I’m out there, being in a pool, a gym or on a bike just doesn’t do it for me. So no matter how much my body complains I’m sure I’ll continue to fly through the miles and get on the track to feel fast every now and then.

Today’s workout was an early one. I wanted to beat the heat and had to be in lab by 8am. I headed out from home south on the Bonneville Shoreline. It was an out and back. 64’ out and 60’ back. So very relaxed pace. I only saw about 2 other runners but a good 3 dozen cyclists.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From BC on Sat, Jun 16, 2007 at 16:13:19

Adam your rowing option made me think of a radio add for Red Bull. Maybe you've heard it. It's a rowing competion and one of the competitors says he gave the competition a Red Bull and ther e rest of the team questioned his judgement of helping their competition. It ends him telling them to relax He only gave it to the rowers on the right side of the boats. The gun goes off. It made me laugh the first time I heard it. I envision the circles they are rowing in and crashing up with each other. Anyway grat run today. When I saw your entry of the out and back I was lost. I thought you went out for 64 feet and 60 feet back. I thought wow that was a long workout until I figured it out it was minutes. Let's hit the roads together soon. It makes those long runs more fun. Your research always sounds interesting I would love to read some of your papers sometime. Keep up the good work and stay health. I agree running pain free is more fun and rewarding.

Bill C.

From sarah on Sat, Jun 16, 2007 at 22:15:52

Adam...you certainly are an intellectually stimulating addition to our little blog community....we hope you enjoy your time here with us.

From Sasha Pachev on Wed, Jun 20, 2007 at 18:19:15

Adam:

Regarding your research - I do have a lot of interest in that area. My dream is to have an accurate and affordable way of measuring glycogen content in a muscle without cutting it.

On a similar subject - how accurate is RER for predicting the fat/carbohydrate utilization ratio? And how accurate for a given person the ventilation rate for estimating RER? That is, if I go to lab and build a graph of breaths per second vs. RER, can I use it for the next week to estimate RER during my runs?

On another subject - high intensity is definitely critical to running fast, but high intensity without base leads to injuries. For you, with your biomechanical issues, you need even a higher base than the average runner before doing speed to build a proper support structure for your gate abnormalities. Once you've done that, you can hammer some speed and not get injured, which will let you do it for long enough to get some serious improvements.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.009.000.000.009.00

What an amazing day. Early AM run from home to SH and then three loops. Nice and easy. The weather was perfect. Then a PM hike with the family on top of Little Mountain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bill on Sun, Jun 17, 2007 at 22:12:20

Adam we start AM XC at SH tomorrow. I could come a little early. I will watch for you. Team meets at 7 but I want a few laps before.

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

Rest and recovery. Not too much sleep with the conference coming up. Will try and just get in some quality miles here and there this week as my schedule sees fit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.004.000.000.0010.000.000.0010.00

I’m just in survival mode right now. Crazy hours with little sleep, about 5hrs last night. I did manage to get out of bed in time for a run. I was planning on doing some miles at marathon pace since I was going to miss my Tues speed work. I got to SH, I alternated 2mi easy w/ 2mi at pace. I only hit one of the 4 miles where I wanted to be. I think because of the work stress. Another hard night tonight (I’m still at work as I type this). Hopefully next week things will get back to “normal”.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Wed, Jun 20, 2007 at 18:07:09

Work stress must be watched out for with care. Running stress results in a stronger body ONLY IF the recovery is adequate. The moment you put additional work stress into the routine, this upsets the balance. Your ability to recover is reduce, and therefore you should reduce the stress. It might be hard to curb the ambition, but you have to do it, run by how you feel, do not worry about your splits.

One time I was consulting in Texas and was working more than I normally do. That did me in quite well in addition to the stress of being away from home. I tried a tempo run on mild rolling hills, and had a hard time breaking 6:00 putting in a threshold effort - and that at essentially sea level compared to here in Utah! I came home to Utah, and was running normal again - threshold pace on a 1% grade down was 5:15, which would have given me about 5:28 on a course similar to the one I've run in Texas at altitude!

For a while I even thought that I got so used to altitude that I just could not use sea-level air very well. When I went to Phoenix for the relay this year, I was running consistently 10 seconds per mile faster with the same effort compared to Provo. This should give you an idea of how much the work stress can take out of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

Well the good news is I’m about to leave lab. The bad news, well you can see the time of this post.

I managed to sneak out for dinner with the family and a short run. It was great no watch, no Garmin, just a hat, shorts, and shoes. Exactly what summer running should be. It felt good. I would say I went a brisk pace but the important thing is that it was relaxing.

I have to thank Sasha for that kind and motivational e-mail. I received it right at the low point of my day and it helped turn my attitude around. Part of my problem was that as soon as I could run any mileage again I expected to be back. Then when I hit the track the last few weeks and hit the 400s and 200s in the times I was, I felt that I was fully back. However, with the crazy hours I’ve been working the last two weeks it is no wonder I can’t maintain pace. Unfortunately, this workload is most likely going to continue through July 16th, when my next grant is do. Wish me luck.

As far as the “work” related questions go from Sasha. RER is a good measure for substrate utilization people in the lab and around use it routinely. I do not know the answer to the second part of your question as I was trained as a molecular biologist and don’t fully understand the physiology behind sports science methodology. However, I do have some friends in that department and I have passed along the rest of your questions. I do measure glycogen routinely and unfortunately you need muscle. I can’t think of a non-invasive measure but if I come across one I will surely pass it along.

Good night (morning)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

Easy run in the morning. Very tired. Leave for Chicago tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.007.000.000.007.00

It is nice to be in Chicago again. Ran along the lake front. 2 miles with a person from my lab and the rest on my own. The skyline is powerful and energizing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Today was my presentation. It was the largest crowd I've given a talk to (~200). Overall it went well but there is still room for improvement. I was not able to get up in time to run before the talk for fear of showing up late and then I was in meetings followed by dinner until 1am.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: 5K @ the ADA (3.1 Miles) 00:17:13, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.003.000.000.000.006.006.00

The meeting I was at had about 9000 people. Maybe 200-300 showed up for the early AM 5K. To my surprise there were a few good runners. My plan going into the race was to hit somewhere between 17:00-:30, so overall I was happy with my performance. Concidering the lack of sleep the night before and the overall stressful week I could have not asked for a better time. My sleeps were not even. I got carried out by the lead pack (5:15), when I saw that split I dropped back and hit 5:42 and 5:52. The course was along the lake front past the aquarium. It was an out and back with a head wind on the way back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jul 03, 2007 at 19:08:19

Good work. 5:15 shows you have good speed, and probably could have run a low 16 with proper sleep, and less stress.

From Adam W on Tue, Jul 03, 2007 at 21:09:25

Thank you Sasha. I have to agree. Because I made an effort to slow, I was happy with the time. I hope to hit something fast in August after the grant is a month behind me. I have to compliment the detail at which you maintain your blog. It is an inspiration. As I start training again in stead of just running I hope to include more details.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.009.000.000.009.00

Good run along the lake front at sunrise. It is trully beautiful to see the wonder of God with the sun rising over the lake on your one side and the inginuity of man on the other side looking at such a magnificant city.

Avg. 7:25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Out until 1am and didn't go to sleep until about 2am. After getting up at 6am to get to the meeting for the final talks and waiting a the airport an additional 4hrs I was exhausted when I got home at 11pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.009.000.000.009.00

PM run. Still recovering from the meeting. SH loops with the final two miles with Bill C.

Avg. 7:31

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.006.000.000.006.00

Sleep deprevation can be a real kick in the head. Home loop in the AM, Avg. 9:14.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.009.000.000.009.00

This week PM seemed to be the time to run. Hopefully I can get back to my regular schedule next week. More SH loops, middle two miles with Bill C and some of the other WA. Avg. 7:23

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.500.000.000.0014.500.000.0014.50

After a week of work and no sleep I decided to not go into work this morning. After I woke up I decided I needed a break so I went back to sleep until 7am, then headed for the mountains. I started up dry creek as is my usual run from campus. Then when I got to my usual turnaround I decided to head all the way to the top of black mountain. I made it there and back. My Garmin read 7812ft from 4878ft, that is my largest elevation change in a run. The last half mile up (total mile 20 min) I had to walk and my first mile down I also had to walk (24 min). It was amazing looking around at the salt lake and the city from the summit. A well deserved break. Avg. 12:16

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Sun, Jul 01, 2007 at 18:13:59

Nice run, Adam. You'll have to run the Wahsatch Steeplechase one of these years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.003.000.000.003.00

Ran with Sandra and Kaitlyn. Nice easy miles pushing the stroller around SH. My legs are noticebly sore from yesterday but it was well worth it for the mental break and the view...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

My usual morning loop of SH. It was already pretty warm at 5:30am. I'm paying for my random running of Black Mountain Saturday but it was well worth it. Avg. 8:52

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

I ran an easy 10 this morning. My home loop plus ~2 loops of Sugarhouse. During the middle mile, I ran into Chad and the BS. Ran a little with them just catching up with Chad, it had been about a month since I had seen him. I could tell I was tired. When I told Chad which grant I was applying for I actually got the name backwards. My legs were feeling better but still only about 5-hrs of sleep and I was not ready to do a workout with them. Now a confession. Chad mentioned something about the “craigs” spelling? at the top of Little Black Mountain. Since I didn’t know what he was talking about I had a look on the internet to see what the summit elevation should be. Two different sites I found have it at 8040ft, putting my 7812 a bit shy. The strange thing is that one site has some photos of the final summit that looks familiar but who knows? The moral of the story is that I will just have to run the Steeplechase next year so that I know for sure that I made it to the “top”. In any case, the ~3000ft climb I did on Saturday was still exhilarating and has given me a taste for more. Who knows maybe I will run the Wasatch 100 before I leave SLC???

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Tue, Jul 03, 2007 at 11:10:23

Adam, I would estimate that the actual summit of Black Mountain is at least .60 mi from the "false summit" (the first summit you reach after the steep final uphill pitch). Just hug the ridge and you'll hit the crags and you'll be scrambling on the rocks to stay on the ridege. The actual summit is an impressive slab of rocks. There is actually some decent exposure on the crags and I'm continually amazed that the Steeplechase operates as smoothly as it does considering the environment. It's an insane place to race.

From Adam W on Tue, Jul 03, 2007 at 13:01:33

Thanks Chad. Let me know if you are heading up that way.

What is the mountain with the billboard looking antena on the top? I might try that one next. I think it is actually shorter though, isn't it?

From Chad on Tue, Jul 03, 2007 at 14:21:48

It's either Mount Weir or Mt. Van Cott, I can never remember which.

From Michael on Fri, Jul 06, 2007 at 13:16:59

The one with the radar station is Mount Weir. There are 3 steep trails that go up to the top of it. Mt Van Cott also has a couple trails to the top

Yes Black Mountain is a crazy place to run on its rocky ridge, Ive only hiked it and tried to be careful soing that

From Adam W on Fri, Jul 06, 2007 at 16:39:59

Thanks for the info Michael. I'll have to give Mt Weir a try. It is nice having a tower to actually let you know you've reached the summit...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

Nothing fun to report. Slept in an extra hour. Then did 3 outer, 1 inner loops of SH from home. Had to make it home in time for the neighborhood breakfast with the family. After a loop in the kiddy parade we just crashed and relaxed. Kaitlyn is still a little to young to stay up for the fireworks so early day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

Exact same run as yesterday (but about 4 minutes slower). Still just building base. It is amazing, I ran an hour earlier and it was about 10 degrees warmer. Stay hydrated today!!! The other crazy thing was the wind this morning. I hope none of you blew away.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.007.000.000.007.00

Working from home today. So I ran with Sandra and Kaitlyn when they woke up. Not as hot as yesterday. Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.002.000.000.0018.000.000.0018.00

AM, BST South, Out and Back. I ran this as an easy run. Started out at 8:51, 8:18, 8:27. Then I settled into a ~7:20 pace after going over I80. I kept this pace until mile 15 when I let loose a little. I didn't go crazy but I didn't hold back either. The last two miles to my house are aided with a 2-4% grade and I hit 6:34 and 6:18. After stretching for ~20 min and icing for 15 min my legs felt great. This is my longest run since Dec and I haven't had injury site pain for over two weeks now. Overall happy with the mileage and pace, overall avg. 7:31.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Overall, I'm happy with the way I feel today. I have a little lower back pain but nothing in the knee or butt. I want for a short walk with Kaitlyn and Sandra and otherwise had to work on the grant.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.007.000.000.007.00

Still feeling pretty good. Same lower back pain but nothing I'm too concerned with. AM run, it was already pretty warm and this haze is a little depressing. Did my SH loops and then off to lab meeting. Now I'm back at the grant, one week from today and then I can refocus on running… Avg. 8:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.007.000.000.007.00

Great news I got a grant! I had been working on a Juvenile Diabetes Research Foundation (JDRF) grant due on the 16th. I had previously applied to an American Heart Association (AHA) grant back the first week of January. Due to funding cuts in government grants the funding rate of the AHA went from 30% to 27%. My grant was ranked ~27.5%. Therefore, I was the first grant not funded. However, I found out last night that one additional spot opened up. So long story short I don't have to (and can't also) apply to the JDRF.

My run was the usual AM SH loop. My back pain was completely gone (big surprise) think it was work related??? Avg. 8:15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.501.000.000.0010.500.000.0010.50

Overall a good run. I did it acceleration style from home 3out/1in SH loops. Started at 8:30 pace and increased it 10-30 second per mile down to 6:13 then about 1.5 cool down back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

Nothing special to report. Felt a little tired (early start 5:10AM). Took awhile to get the legs moving first mile about 9:15. Then settled into an easy pace and just got lost in the run. Avg. 8:11.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.007.000.000.007.00

I finally got to run in the light. It was warm though still over 90 at 7:30. I felt good, rested, and awake. I pushed a little Avg. 7:12 with the first 5 at 7:03.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.000.000.000.0018.000.000.0018.00

Exact same run as last week. However, my splits were a lot more even. I didn't start out as slow but I also didn't blast the last 3 miles. Felt good over all. A few of the bikers now recognize me and give thumbs up as they pass. Avg 7:28; a few seconds per mile faster than last week but actually felt easier effort wise.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.0010.500.000.0010.50

Very easy 10.5 at SH park before church. It felt nice this morning even though it wasn't much cooler. My legs are a little tight but much better than last week at this time. This run also gave me 70 miles for my week. This was my goal for mileage. Now I'm going to maintain and start adding back speed work. Avg. 8:05

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Mon, Jul 16, 2007 at 11:50:45

Great work on the mileage, Adam. Hope we get to see you tomorrow. Don't forget to wear your most retro outfit; any decade will do.

From Adam W on Mon, Jul 16, 2007 at 12:55:42

I have just the outfit, if I can find it.

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

Rest day, early meeting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.003.500.003.500.003.507.00

Overall a good intro back to the track. I thought it had been longer but still a month since my last track workout. Met with the Black Sheep at East High. It was a fun natured workout with a retro theme. I tried my best to find something “retro” but Chad had me trumped with his short-shorts. The workout overall was some warm-up a mile and then six quarters. I felt I had a 5 min in me because of the 5K a few weeks back but I didn’t pace right and not ready for sustained speed. Chad was too nice to me in his blog entry. I had the first quarter and blew it. I was struggling finding pace. I left too much on my plate and overall wasn’t thrilled with my mile of 5:14, and not pacing correctly for Chad and Josh had me frustrated but they were cool about it. The quarters went a little better. I had fun with them and since I still had plenty in the tank after that mile, I really gave the last one a go, with plenty of help from Chad. It was nice ending with a 64, probably my fastest quarter in a few years. My calves are really punishing me now for it, but it was well worth it and it was great doing a workout and running with other people again. Speaking of other people, I saw Bill C with his “kids” at the zoo parking lot on the way in to work after the workout I yelled but I don’t think he saw me

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From bc on Tue, Jul 17, 2007 at 17:07:12

I hope it wasn't when I was being a task master count for them as they did their push ups or crunchs. Tomorrow will be a fun day for us. We are doing a bike and run. Two man teams alternating bike or run. 5 miles out on jeremy ranch road and back. So each kid will get 5 miles running and 5 miles biking. It will be a big challenge for some. But it beats the same thing day after day.

From Adam W on Tue, Jul 17, 2007 at 17:18:53

No. They were sitting under a tree. The workout sounds fun, good crosstraining.

From Sasha Pachev on Tue, Jul 17, 2007 at 18:54:45

Adam - be very cautious with speed work. Wait at least 6 months to do it until you have a very solid base. It will pay off in a year.

From Adam W on Thu, Jul 19, 2007 at 23:35:56

Sasha, Thank you for the concern. I did take an additional month off speedwork after your initial suggestion. However, I found that I was missing something in my running without some fast leg turnover. Though I did mention that I’ve been injury prone, these bouts seem more tightly linked to mileage than intensity. Therefore, my current plan is to stick with 60-70 / wk (M-S) with one speed session per week. I’ve also been trying to run my recovery days on my own so I’m not tempted to go quicker. I’ve been pretty good doing the majority of my rest mileage at between 7:30-8:30. I’ve also been doing two stretch sessions per day, one after my run and one in the evening. I’ll try and keep this up through Oct and reassess then unless something comes up first.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

I felt surprisingly good this morning. My calves are much better. I did end up with a blister that gave me some minor problems but other than that, it was still cool when I ran this morning. My usual 3o/1i SH loops. Avg. 7:57

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

I actually ran in the evening today. 8:15pm start. The weather wasn't too bad. My legs always feel more "peppy" in the evening. Still no major wear-n-tear from the track workout. SH 3o/1i from home. Avg. 7:23

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.007.000.000.007.00

More like sleep walking than running. Felt very tired this morning. Workout was to go as slow as possible. Avg. 9:12

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.500.000.000.0014.500.000.0014.50

Ran 11 on own and then immediately another 3.5 with the family. I felt ok.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.0011.500.000.0011.50

Good run. Feeling tired but in a good way. Did inner loop outer loop alternating of SH. Avg. 7:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

Easy PM miles to SH and back. Avg. 7:38 Felt fine it was nice to have some moisture in the air again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Des 10K (6.2 Miles) 00:34:31, Place overall: 46, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.006.200.000.000.0013.0013.00

I did not know what to expect going into this race. I’ve only been back to “normal” mileage for about two months. I’ve only had a handful of speed sessions and no sustained speedwork. I told people that I felt I could be anywhere from a 34:30 to a 36:30. My plan was to go out as conservative as possible for the course and work from there. I hit the mile mark in 5:09, and felt very good about the effort to get there. At this point, there was still a crowd but no one I knew well. I could see Scott ahead so I thought I would gear off him. My next mile was 5:12, and I was very happy with that. At this point I started making up ground on Scott but he dropped off (I later found this was his plan from the beginning). At this point I also started doing a little back-and-forth with Brad Phippen. This really helped me maintain focus. Mile three I slowed as expected with the flatter mile, 5:37. I settled in there and ran the next two in 5:38 and 5:37. However, during the fifth mile I started to feel the wheels coming off. Also, at this point Brad passed me for the third and final time. My last mile was a disappointing 6:04. However, overall I am VERY excited about this performance. I ran 13 sec faster than last year (though I placed 4 spots further back). This was a good confidence builder and helped me realize that I had not lost as much fitness during my “time off” as I had feared. It also points out a big hole in my training and that is some longer interval/pace work. This used to be a staple of mine and I’ve stayed away since my injury but I think it is time to start back with the pace runs and longer repeats/Fartleks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Fri, Jul 27, 2007 at 17:56:15

It was good to meet you. Nice job on your race!

From Sasha Pachev on Fri, Jul 27, 2007 at 17:58:32

Good work. What do you think about running the Provo River Half Marathon?

From Adam W on Mon, Jul 30, 2007 at 00:01:15

James, It was also nice to meet you all. I really hope we get to run together again. I will keep my eyes out for you when I'm in Logan.

Sasha, The website says registration is closed. I'm traveling the weekend before and after but I am around that weekend. Do you have a way to get me in?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

My legs spend five miles explaining to me why they hate me. Despite this I had a good run. It was my favorite weather, a light warm mist. By the end of the run my quads had let up a little but my right buttucks was sore. Fortunately not the same deep nerve pain I had earlier in the year but definately tender to the touch. Avg. 8:25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

My quads have already forgiven me but my butt is holding a grudge. Nice easy PM loops of SH. Avg. 7:20 It amazes me the difference in average pace of my PM vs. AM runs. The effort feels the same in either case. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

I&M Canal run outside Chicago. It was more like swimming. They had just had a couple days of storms and running along the canal it was >90% humidity. I also figured out why training in Chicago is so much better for me. My diet... Running there you eat a few dozen bugs per mile so you never really get depleted ;.) Avg. 7:32

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Easy run in the woods. It is nice to be back on familiar ground. I did a loop of my old trails. This is an 8-mile loop with two water crossings. There is only a 400 m stretch but otherwise you are completely immersed in trees. It was a good run. I added on a little so that I could run up the toboggan shoots, just because it's fun. Avg. 8:50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

Interesting to be back in the desert. It is amazing the difference. In Chicago you run three minutes and you're soaked. Here you jump in the sprinkler get soaked run three minutes and are bone dry... It was still a good run and all my aches and pains seem to be gone. Avg. 7:26

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Long day at work, PM run to unwind. At least it was cooler at 8:30pm. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.002.500.000.000.000.009.50

Track workout with Black Sheep. My head was not in it today.  I felt like I was dragging the whole workout. I think I was still tired from the long workday yesterday. Did a loop of SH, 4xhill, 800(2x600), 800(3x600), a mile of striders, and finished off with a loop with Chad. Good news is that my legs feel completely recovered from the 10K. 9.5 mile Avg 7:28. I find it funny that the overall pace of this run with all its different compenents comes out to about the pace I've been doing on my medium days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Good AM run. First half I was still asleep (~8:30), second half picked it up (~7:30). Avg. 8:08 total. Two stories. When I was on the backend of the park the sprinklers kicked on and I was at the perfect angle and distance from them that it hit me right in the face. Then on the westside of the park a hummingbird flew alongside me for a few feet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Crazy day. I did not run loops of SH! I just headed south and back. Easy run. Still feeling tired. Mostly external stressors (work). Avg. 7:56

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

PM run because I had to be in work at 5:30 this morning. Went  to SH like usual and ran into Bill C and his picnic it looked like it was a lot of fun but I couldn't stop for long because Sandra was wainting at home with a movie. Avg. 7:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

Early AM BST run south. Same out and back as usual but I added until the road up to Brighton. Previously I had told people that I had run to Big Cottonwood for this course but that was a mistake. I just haven't been to any of the ski resorts since we moved here and I misread the sign previously. For my 20 (plus)-milers I prefer to take it as slow as possible out and negative split each mile back. I hit the turnaround at 1:20, then negative split down to 6:34, 6:25 for the last two miles. Total 2:32 Avg. 7:38. Felt good the entire run, just tried to keep it easy. After the run packed and now I'm in Snowmass for a conferance. We'll see how the elevation change affects my run tomorrow...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Sun, Aug 05, 2007 at 09:49:30

Snowmass is a fun area, I grew up in Glenwood Springs which is not too far from there.

From Adam W on Sun, Aug 05, 2007 at 17:11:40

Scott,

You are right the area is fun and so beautiful. I had a great run this morning. There is a trail behind the resort and most of it was along a stream. I even saw two elk. The meeting is fairly extensive (activities from 8am-1pm and again from 4pm-10pm) so our free time is limited but tonight there are supposed to be some activities and I may go down to Aspen for a couple hours tomorrow and Wed we are supposed to have the whole afternoon off.

-Adam

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

A wonderful run on mountain trails. Started at ~8600 ft ran up to ~9100. Most of the run was along a stream and listening to the water was so relaxing. The climb in the altitude was rough but the decent felt normal. I saw two elk and some grouse. I’m going to try and adventure out a little further tomorrow. Avg. 9:00

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Today was another great mountain run. I went out the same as yesterday but continued down the other side of the mountain. Total run I went from 8600 to 9100 to 8200 and back again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

This was one of the greatest runs of my life. It was very exciting. I went to a new trail that was a steep climb. I went from 8600 to the top of the ski lift to 9500. Then when I got to the top there was an eagle flying. On the start of my decent I saw a deer. But the exciting part was about 5 min later. I suddenly stopped in my tracks as just off the trail about 10-15 ft in front of me was a brown bear. It looked over at me and huffed a few times and then continued on. I waited for it to get about 20 ft of the trail and then ran by it. I was definitely intimidated but that was the closest to a wild bear I had ever been.

In the afternoon I went hiking on the same trail with people from the meeting. We didn’t see the bear again but when we got to the top of the ski lift we decided to go along the ridge to the next lift and climb another 1000 feet. We hit 10,660 before we turned back. Total hike was 7.5 miles in 3hrs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Fri, Aug 10, 2007 at 16:13:38

Nice story.

From 26.2runner on Fri, Aug 10, 2007 at 18:44:54

I agree. Where do you live and train?

From Adam W on Sun, Aug 12, 2007 at 22:31:56

I was actually at a meeting in Snowmass, CO just outside Aspen. I spoke with one of the people in the hotel and they said they actually frequently see beers on the trails. However, I never thought I would be so up close and personal with one...

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

The last two days it has been very cloudy with some rain. Today was very clear. I went for an afternoon run with one of my former classmates who also happened to be on the meeting. We did a run along the rim of one of the ranges. It was fairly warm and very sunny. The run was good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Needed a day off. The meeting was good but exhausting. Late nights and early mornings wear on you.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Nice easy run in the PM to stretch my legs out after the week of mountain miles. I ran into Carol and Bill during my loops of the park. I backed out of doing a Fartlek run with Carol for the race tomorrow morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Provo River 1/2 Marathon (13.1 Miles) 01:15:31, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.0013.100.000.000.000.0017.60

Early AM start. Up at 3:30am. Luckily Chad was gracious enough to agree to carpool to the start of the Provo River 1/2. He picked me up at 4am. Once we got to the race and up to the start, we went for an easy 2-mile warm-up. We were told the race would start somewhere between 7 and 7:30. We got back to our gear about 3 minutes to 7am to hear the countdown. We didn't believe our ears with the number of people milling around. Also, because we had chips we weren't immediately worried. However, working our way through the crowd to find no mat at the start had me a little concerned. We started our watches and headed out anyway. I wasn't exactly sure what my plan for this race was to begin with. I had initially thought I was only going to do it as a marathon pace run but decided to let my legs decide. The first two miles were the only splits I got as the mile markers were way off. However, with dodging all the people they still were 5:50 and 5:55. I felt fine there but then Chad and I started pacing together. He completely pulled me with him. Soon we were picking off some quicker miles. Especially after leaving the rest of the crowd behind. Within the next mile or so we could see Bill and Carol. After catching up to them we found out that we were exactly two minutes off from the start. The turnaround also gave me some added confidence that though the leaders were untouchable there was still a race to be had. At about mile 5 Chad pulled away and I did not have much to go with him at that point. I watched him catch up to a guy about 20m ahead and they started running side-by-side. After a little longer Chad pulled away from him and I had a second wind. I went to try and catch back up with Chad but he had put too much distance on me. I ended up picking off two other guys in mile 8 and 10 and coming back to finish 8th overall in a 1:15.31 by my watch. I felt great about the race especially considering the situation. The weather was perfect and the course was scenic (except those last two miles). A good experience and a great confidence builder. I finally am convinced that I'm back in shape after the injury. The good news is I never had serious pain even now two days later… I have to give Chad a lot of credit he really pulled me along and gave me someone to work off of in the later miles of the race. We also had a great chance to talk some, which made the day a great experience overall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Isaac on Wed, Aug 15, 2007 at 20:33:31

Ha ha, I was one of those 2 guys you picked off at the end. I was wondering, because you passed me going pretty quick and I wondered how someone could go by me so fast after that far into the race, but now it makes sense because you really ran a 1:15 in reality. I wonder why the chips didn't work for you. I started right at the front of the race, but when I crossed the line they told me my chip hadn't beeped and they had to take my number, and my final time was off. Hmmm...

From Adam W on Wed, Aug 15, 2007 at 23:42:03

Isaac,

The chip worked. It was just my own stupid fault for not getting to the starting line on time. I was busy doing my warmup and misjudged when the start would actually be. Good race in any case. Do you have a blog?

From Isaac on Sun, Aug 26, 2007 at 03:16:11

See I had been thinking the chip would start your time when you crossed, like I have seen at other races, so then you have your total time and your net time. But I guess at this race they just used the chips for the end, to get more official results.

No, I don't have a blog. Maybe I should get one cause I don't run as consistently as I should. I ran another half today, 1:17, better but still not where want. But I did run a 15:25 5k last weekend so I was happy with that

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

Sandra hasn't run much with the heat lately so I went running with her for motivation. Sandra Kaitlyn and I did 3 miles to the park and back. My legs felt surprisingly good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Me on Tue, Aug 14, 2007 at 20:57:50

Thanks for motivating me! Love,me

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

Legs still feel really good. A little tenderness in my butt, however much less than after the Des 10K. I'm finally starting to look forward to the marathon next month. Avg. 7:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.004.000.000.000.000.0010.00

Early AM with the Black Sheep at Liberty Park. There were a good number of people out today. We did a lap warm-up and then 8x800 with a 100-200m walk/jog between each. My legs still felt a little flat from the race on Saturday but I actually ended up hitting them a little fast. Though they were really all over the place. It was hard to pace in the park vs. on the track. I went by my Garmin and hit them between 2:32 and 2:37, we were supposed to do them like Yasso 800s. After the workout I did another two laps on my own to round off the mileage.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

 Great run at sea-level. It was a PM run while Sandra and her sister went to the mall. There is a wonderful mostly crushed gravel trail along the Des Plaines River (total 31 miles; http://www.lcfpd.org/docs/map_22079.pdf) with a trail head very near where we were staying. The trail is mostly flat and mostly shaded. Avg. ~7:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.003.000.000.000.000.000.0020.00

On the DPR again today. There were so many people out. Mostly Chicago Area Runners Association (CARA) members training for the Chicago Marathon. I easily saw 100 people throughout the run, mostly in their respective pace groups of about 10-15 people each. The excitement of so many other runners had me hit a few miles to fast, but overall I kept it under control and did an out and back. Avg. 6:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run, travel and rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

PM run with Bill. It was a great run. It was my first time up to the Pipeline Trail, it is so beautiful up there I can’t believe I’ve lived here for a year and never been up there before. It got really dark by the end of the run so the pace was conservative as to not break an ankle so close to our marathons. After we got off the trial we added a few miles on the road up the canyon. A good climb. Between the dark trail running and the climb Avg .8:15.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.004.000.000.000.000.0013.00

AM run with Black Sheep. Great run. I was concerned with the late run last night that my legs would be flat. However, I felt on for the whole workout. Typical warm-up but I started from home. The workout was 3 x 5-400 with 200 recovery during the 5 and about a 3 min recovery between the sets. First set Avg. 78, 2nd set 75, 3rd set 72 with a negative split on each of the last 5 quarters.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Wed, Aug 22, 2007 at 11:48:48

Nice work, Adam. Sorry I missed you guys.

From Adam W on Wed, Aug 22, 2007 at 12:55:59

Chad, Your presence was missed, but it seems like you had a good workout anyway. I’m looking forward to your Hobble Creek race. I am going to run the Salt Lake Half instead. I’m looking forward to it. I know it isn’t as fast as Hobble Creek, but I had such a good experience last year that I want to give it another go.

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

PM loops of SugarHouse. My legs felt tired. Mostly just a long hard day at work. Avg. 7:27

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

PM loop of SH. Felt sluggish today. Overall, just a little distracted. I think I'm getting eager for the marathon. Avg. 7:50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

My wife has been sick with a slight fever the last couple of days and with how much I've been dragging I thought I'd play it safe and take a day of rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

The rest yesterday paid off. I felt much better today. I did my usual out and back on the BST. I had a slightly later start than usual so it was warming up by the end. My plan was to take it easy with the last couple days of not feeling so hot. I went out in 81 and back in 76. Avg. 7:50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Aug 25, 2007 at 20:32:49

Adam, I don't think we have ever met. I would be happy for more company at TOU. Paul Peterson and (maybe) Logan Fielding are going to pace me, 6:00 pace the whole way as a goal. Let me know if you want to run with us.

From Adam RW on Sun, Aug 26, 2007 at 14:25:32

6:00 sounds like a perfect goal pace. I've met Paul once before at a Wasatch Athletics workout. I look forward to the race. It sounds like there is going to be a great group of guys out that day. See you in three weeks.

From Adam RW on Sun, Aug 26, 2007 at 14:38:10

I'm sorry Jon. I'm horrible with names, I actually met Paul after the Des 10K. He seems like a great guy and I look forward to joining you guys at the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

I feel a lot better than Fri. Went for a 2 hr walk with the family up in Park City. My legs still feel a little heavy but I should have that worked out by the race next weekend. PM loops of SH no watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

AM run south and back. Legs still feel like lead but the rest of me felt fine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

PM SH loops Avg. 7:24

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

BST North. Nice morning but it warmed up quickly. It was nice to actually be able to look out ove the valley and see the details of the mountains on the other side. I'm still only about 75%, maybe I did have something this weekend. Avg. slow...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

I guess that I didn't escape my wife's cold. I woke up this morning with a stuffed nose and a slight cough. I did a PM loop of SH and felt only about 60%.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Only slightly better than yesterday, ~75%. Nose is still a little drippy but the cough isn't as bad. I did a late am run of BST behind Red Butte and This is the place.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Aug 31, 2007 at 16:55:33

Make a salad with lots of onions and garlic and eat as much of it as you can possibly fit in. Then follow up with good hydration, make sure to add some salt/electrolytes.

From Adam RW on Fri, Aug 31, 2007 at 17:23:39

Thank you Sasha. I've been working on the hydration, but will definately give the onions and garlic a try. It will at least keep anyone from running with me and also getting sick ;')

From Sasha Pachev on Fri, Aug 31, 2007 at 17:27:56

Remember, a clove of garlic a day keeps the doctor away!

Race: Salt Lake Half Marathon (13.1 Miles) 01:15:31, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.0013.000.000.000.000.000.0017.00

Overall, the race went much better than I had expected. Last year I won this race in a 1:15. However, this week I was struggling with a cold from my wife and a little digestive track problem from my daughter. I woke up with my nose completely stuffed and coughing. I almost decided not to run. I'm glad I mad the effort up the canyon though because coming down was great!

 

I drove up with a friend from work that I've run with a few times. He's a good guy and runs very consistently. He was shooting for a 1:35 (hit 1:31 today). After we got to the start the first person I saw was Sasha, I also knew that Mike Kirk and a few other guys faster than me were there so thoughts of defending my title were quickly smacked down. As always it was nice to meet some of these guys to put a face to a name on the blog. Also, at this time the decongestant was kicking in and I was breathing normally and thought I would give it my best effort anyway. From the start, there were maybe six guys ahead of me for the first mile. One of them was Brad Phippen, whom I had a good race with at the Des 10K. However, he was up with Sasha and they were cruising. So I just settling in were I was and started the climb. My first two miles were 6:36 and 6:59 during which I passed two of the guys. I didn't like that 6:59 and started a sustained push. I passed Neal Gassman and he quickly passed me back 6:26 for mile three. Then mile 4, the final climb, I passed Neal again but after we passed the crest he passed me back and literally disappeared before my eyes. Man can he fly. Also just before the crest I saw Brad hand off to Darryl so any hope of running with Brad quickly dwindled as well. The rest of the race I was completely on my own. Somewhere within mile 10 or so, I saw Chad and as I passed him, he shouted some words of encouragement that I really needed at that time. My splits also help to motivate me on this race. It is so nice to see such low numbers with relatively little effort. I look at the last nine of this race more like a controlled fall than a run. My splits down were 5:17, 5:10 (fastest), 5:34, 5:27, 5:39 (slowest), 5:21, 5:26, 5:19, and 5:24. As Sasha pointed out in his blog this race is closer to a 13 miler than a half marathon. So I finished in 4th overall in the exact same time that I ran the Provo Half Marathon in, pretty amazing for a number junky like I am. I'm sure that if I was not sick I could have finally broken 1:15 but the important race this year is TOU. I'll worry about a half PR next year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From bc on Sun, Sep 02, 2007 at 00:01:37

Good job!

From Sasha Pachev on Mon, Sep 03, 2007 at 15:37:33

Adam:

This shows your threshold is good enough for 2:31 in St. George (assuming the course was exactly the same in the last 3 years). So in other words, I think you should go out on pace for 2:31 (first half in 1:16:45), and try to hold the effort until you crash, then if you do, hang in there, if not then you'll get 2:31. A lot of times a runner says he went out too fast, and that is why he crashed. If he did not race the first half, I believe he would have crashed anyway had he gone out slower, unless it was significantly slower than half of the actual finish time.

From Adam RW on Mon, Sep 03, 2007 at 21:07:58

Sasha, Thanks for the advice. However, I'll be up north with you on the 15th at TOU. Any advice on that course? I drove it last year and cheered on the runners but haven't run any portion of it.

From Sasha Pachev on Tue, Sep 04, 2007 at 23:02:41

Same idea - hit the first half in 1:18-1:19, faster if there is tailwind, and then just hope for the best.

From Paul Petersen on Tue, Sep 04, 2007 at 23:18:42

Adam, there will be a group of us going through the half in 1:18 or so. You are welcome to work in with us; the more the merrier!

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

Rest and recovery. Try and get some extra rest to kick this cold. Felt a little worse than yesterday. My throat was completely dry when I woke. Mostly a relaxing day just some walking around the neighborhood with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Late AM loops of SH with Kaitlyn. The pace was nice and easy pushing the stroller. My legs feel surprisingly good concidering the downhill effort on Sat. It was the first morning in about 4 days that my nose wasn't completely stuffed upon waking. Later in the day went on multiple walks with the family. Really tired but feeling better.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

PM run in the storm. It was nice running in the rain, very refreshing. I'm feeling a lot better than the weekend. Actually a little back pain from the downhill running? My cold is almost completely gone. No Garmin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

AM run. Still feeling better. Still a tweak in the back. Nice cool morning for a run. Still no Garmin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.002.000.000.000.000.000.005.00

Tapering always drives me a little crazy. I was on daddy duty tonight and ran on the treadmill. I put in a tape that I thought was Running Brave and got a surprise that my college senior cross-country conference meet was on before the movie. I can't believe that it was already 8 years ago. I did 3 easy miles and then two at marathon pace. I kept my heart rate just over 150 during the pace miles and within two minutes of stopping was already back down below 100.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

I came home a little early and ran with Kaitlyn. Easy pace pushing the stroller round SH. No Garmin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

First three with Kaitlyn and Sandra, then seven on my own. Back is still a little sore and I'm not 100% over the cold. I would put myself at about 80% right now. One week to go and only rest in the forecast.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Three in the early AM with Kaitlyn and Sandra. Couldn't pass up enjoying such a beautiful morning with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

A little sleep running. SH loop. It was CHILLY this morning. No Garmin felt ok.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Today was the best that I felt in about two weeks. My nose is 90% and my legs finally felt like they had a little pep in them. I did a PM loop of SH at medium pace (no Garmin). I ran into the WA doing their workout and briefly spoke with BC about the marathon plan. I'm getting excited. Of course every little ache and pain is magnified 100X and I'm completely distracted this week in work but the excitement overrides all else at this point.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Taper Madness!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Wed, Sep 12, 2007 at 20:22:03

Are you still running with the 6 minute group? Where are you staying Friday night?

From Adam RW on Thu, Sep 13, 2007 at 09:15:15

Right now that is still the plan.

I'll be at the dinner at Paul's tomorrow. My family is coming up with me and we got a room at the Best Western.

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

Rest day. Just finished watching St. Ralph, probably the best running movie ever. I definately felt rested today and feel the bounce in my step. Though my training this year has been less than ideal I am starting to feel confident about a good performance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Ran on Logan track after the drive up. 1mi wu and 1mi at 6min pace to get it in the legs...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Top of Utah (26.2 Miles) 02:40:20, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.200.000.000.000.000.0026.20

Chapter 7

Preface

      I have to start each of these the same way for the few people receiving this for the first time. Also, for the first time, I am going to post this on a blog. A few months ago a joined a local running blog (FastRunningBlog.com). I have been minimally involved with it, but as you will see some great benefits came from the people that I had virtually met there.

      For those of you who have been receiving this the last seven years this is a special year because not only did I make my annual marathon, I also bettered my time over the 26.2 mile distance. I will start then by giving a quick background. A little over a decade ago I became a distance runner and about seven years ago I ran my first marathon. At that time, I wrote a brief summary of that experience for the sake of preserving the memory. I ended up sharing that story with some family and friends and they passed it along. I got such a good response that I’ve now made this an annual tradition. As the years have progressed, the stories have become gradually longer and have taken on the style of an annual autobiography. This year I have gone one step further and am using this as a vehicle to tour my last year of training and to try and direct me over the next year. Unlike in the past, I’m actually seated in front of the computer and typing less than one week after the race. But like years in the past, the time has now stretched to three weeks and I have still not completed the chapter. I finally had some time three weeks after the race to finish this up so here it goes.

Moving on from ‘06

      Last year was one of the busiest and most difficult of my life. I had more changes in the last 18 months than the first 29 years combined. As you almost all know, last year Sandra and I had our first child, I finished my Ph.D., we moved to Salt Lake City, UT, and I started my post-doctoral research at The University of Utah. Many of these were personal and only indirectly related to my running but as many of you reading this are family, I will include both where appropriate. Fortunately, most of you are kept updated by The KSW Times so the majority of this will be focused on the running side of my life over the last year.

      September 10th, 2006 was one of the worst days in my running career. After one of the biggest swings in my training, a summer of PRs, amazing workouts, and high mileage, I was sidelined two weeks prior to The Top of Utah (TOU) Marathon. Fortunately, after providing a note from the doctor, the race directors were generous enough to defer my registration for one year. Then, as many of you know, I nursed myself back to health to finish the New Las Vegas Marathon as my ’06 “race”.

      The problem with doing this was that my body had never fully healed from the overuse and abuse in Aug. and Sept. Maybe I didn’t learn anything or maybe I finally gave myself a true test of my abilities and will power. In any case, for the next five months I struggled with pain in my knee and butt. Then, in June, I finally tested my body and started doing some training again and in July I raced for the first time in over seven months. I ran the same race that I did the first month we moved to Utah (The Deseret 10K) and to my surprise I actually ran 9 seconds FASTER than the previous year (34:31; Avg. 5:34/mile). This was a great mental boost. At around this same time I turned to some quotes for motivation to help push myself through the mental weakness I had developed due to the long recovery from my injuries.

“I like to describe running to people as an abusive relationship. Running can build you up; convince you that you are star, make you think you are in control. Then in a blink of the eye it beats you down, shatters your confidence, and erases your dreams. You swear that you are done with it, yet you always come back. It may not be the next day, or even the next week, but you always come back. -Katie Sutton after winning the St. Louis St. Patrick Day Parade 8K 2007 

“Whatever you are, be a good one.” -Abraham Lincoln 

"Only those who will risk going too far can possibly find out how far they can go." -T. S. Elliot

      This great race performance started me on the way to mental recovery and also let me know that I was most of the way physically recovered. Despite this, I still had some lingering pain and a fear in the back of my mind that kept me from pushing to where I might otherwise progress to. The mental doubt continued to be the hardest thing for me to deal with. I have had plenty of injuries in the past. However, in all previous cases, I just took a couple of weeks off and was back to normal. This time around whenever I thought I was back, the pain would flare up again and I would be limping while walking. The good news was that I only required about a week of recovery from the 10K race in July. I next started adding in some light track workouts. I also started boosting my mileage, and made a deal with myself not to go over 70 miles in a week until after the marathon in September.

A Busy Year

      Not to repeat myself, but each year is a little fuller than the last. As you probably all know, I thrive on stress and the more I have going on, the better I seem to function. I had already found a balance at home, and our young family was bonding and growing together very nicely. After the marathon last year I was mostly focused on lab and trying to write my first grant to fund my research. I got that submitted; a few months later found out I didn’t receive funding. A couple months after that, I started writing a second grant, then two weeks before the second research proposal was due, I found out that I did actually receive the last funding spot of the first application. So on the work front, things were progressing. For the first time in my nine years of doing some level of research, I was a recipient of external funding. This time my salary was going to come from the American Heart Association (AHA). Also, during this time I had (and still have) many collaborations for research projects here at The U. Over the last few weeks, I have had two publications in which I am a contributing author (in Endocrinology and Cell Metabolism). Along the way I have still tried to get out my last thesis manuscript (I actually got great reviews recently, and resubmitted it on Friday), and I have started a few projects of my own in this new lab. Many of my coworkers ask me how I find time to run with a family and research. I believe that as someone who studies cardiology, diabetes, and metabolism, I should practice what I preach. So for the majority of the last year, I was getting up before 5am to get my run in. This allowed time for family, my run, and a good 10-11 hr of work per day. This schedule didn’t leave much room for error but allowed me to cover all aspects of my life. The biggest drawback of this busy schedule was and continues to be having to do most of my training on my own. Meeting with someone else to run, easily adds on 30 min. to an hour. This takes away from family time. For now this means doing over 95% of my runs solo.

A Balance

      For those of you who know me from my blog, you will recognize the title of this section. However, I believe a little explanation is required. Since at least high school, I have felt that life should be a balance of body, mind, and soul. My thoughts on this have changed throughout the last 15 years, but the core has remained the same. The relative contribution of each has probably changed the most with each new development in my life. For the most part, I define the three as the following: body – nurtured by diet and exercise, mind – strengthened by education and application, and soul – enriched by faith, family, and friends.

Year Miles Race Finish
2001 676 Chicago 2:52:28
2002 689 Chicago 2:47:34
2003 621 Boston 2:55:30
2004 845 St. Louis 2:45:43
2005 1095 Chicago 2:45:21
2006 668 Vegas 3:00:21
2007 993 Logan 2:40:20
 

      The balance that I write about has become more difficult because each of these different fractions of my life have required more time and focus as I have hopefully matured. Also, the direction that each of these has taken have changed. The most obvious examples are that for me I now have a daughter which has changed my family structure. Moving so far away from extended family has made this first transition especially challenging. One good thing is that it has given my immediate family time to bond. The obvious disadvantage is that the distance from parents, siblings, grandparents, and down the line is hard to cope with some days. The other thing that has changed is education, for the first time in 28 years I am no longer a student. So what about body? In some ways this is the most important, because without it you wouldn’t be alive or at least healthy to experience the other two but in other ways, exercise is an indulgence in our society not a daily activity. However, I do not want to get on my soapbox so let’s get to the running.

Training

      For the last couple of years, my training, has taken a special place in my “chapter.” Last year it was all the new runners I had met in Utah and the TOUGH track workouts with Lion. The year before, was the inauguration of The Forest Park Track Club (FPTC). This year my training was hiding in fear. The lurking memory of my injury last September kept me from wanting to do team workouts and the tight schedule made it nearly impossible even if I had wanted to. Part of the benefits of running with a team are that it allows you to run harder on days that you are not feeling up to it, by feeding off of the guys that are having a better day. This year, I wanted to run within myself. I also just wanted this year to be a base mileage year. So I only did a handful of track workouts total and only a few of those with others. The majority of my training was just consistent mileage and two half marathon races. The first was the Provo River Half Marathon. I wasn’t planning on running this one, but after a slight nudge from Sasha (the blog creator); I decided to give it a go. To my surprise, I ran an excellent race. I even missed the start by two minutes, while warming up with another person from the blog (Chad, the person who actually convinced me to start posting). Despite or maybe because of this, starting in the back, I had a negative split race with an awesome finish, managing to come from dead last to 7th overall. I finished in 1:15.31 (5:46/mile), only 17 seconds slower than my personal best. The next race was the Salt Lake Half Marathon a few weeks later. I had to run this one, as I won it overall last year, and I wanted to defend my title. At the start of the race, I soon realized that defending my title was not likely. As a few runners that have posted much faster times at other races had shown up this year. To my surprise though, and despite having a head cold the entire week before the race, I managed to finish 4th overall in 1:15.31. This is not a typo. I ran the exact same time on these two different courses three weeks apart! This was just crazy to me, considering this was a tougher course with the first four miles up hill.

      After this, and for the first time this whole year, I finally started thinking about the marathon. Believe it or not, up until this point my only goal for the marathon was to get to it uninjured. I really didn’t have a plan for once I got there. Fortunately, and this is where the blog comes in, a group of posters (a couple of which I had met for the first time in July), were forming a pace group. The group was centered on a runner, Jon; who was shooting for a 6:00/mile marathon or 2:37.12. My fastest to date was a 2:45 and I was not optimistic about my chances for running with the group. So I decided to run to the bottom of the canyon with them and take it from there, drop back if I had to.

      In hind sight, the thing that surprised me most about my training was my total mileage. Since my first marathon following Hal Higdon’s 18-wk program, I have used the mileage during that time frame as my fitness gauge. This year I never even crunched the numbers until after the race. It turns out, that of my 7 marathons; this one had the second highest mileage during the race day buildup. I never hit as high of a weekly mileage as I’ve become accustomed to, but I started at a higher baseline and maintained it. For your curiosity the breakdown is to the right. Consistent with the mileage totals and the baseline I had already built the previous year, my relative fitness was also very similar to 2001, on the outset. During this time, I had a VO2max test to measure my body’s relative fitness as estimated by oxygen consumption. To my surprise even with the time off from the injury my max was 59.3 ml/kg/m almost identical to the results of a test done 6 years earlier at sea level!

The RACE

      This marathon was being held in Logan, UT, about an hour and a half north of Salt Lake City. I left work early on Friday, ran some errands, and after Kaitlyn awoke from her nap we started up. That night one of the bloggers (Paul) was hosting a dinner for Jon’s pace group and any other bloggers in town. This was great, as my head was sure not in race mode yet. I went through this year on auto-pilot. As I mentioned I didn’t even think about the marathon until after the half marathons and still didn’t have a solid plan. For now I was going to feed off of Jon and his group. It was a great fortune that I met Paul at the Des 10K. Even greater fortune that Jon had a similar goal as I would have if my head was in it. I didn’t really think I was in shape to maintain 6-min pace but I felt why not try and at least this way I could enjoy some company and get to know some of the other bloggers.

      After arriving in Logan we checked into the hotel. We stayed at the same Best Western near the finish that I stayed at the year when I came to cheer on Lion. We next picked up my race number and chip. I was stoked, I got number 11. Now the pressure was on. I always feel that I have to at least finish in the same place as the number I have. We headed back to the room and while Sandra finished setting it up for the night I threw on my gear and went to the high school track a block away. I ran 8 laps with the middle four right on 6-min pace. It was VERY windy and being able to maintain pace on the track in the wind was a great mental boost.

      After a quick shower we headed over to Paul’s. This was the first time I met a lot of the bloggers. They are a great group of guys and the more time I spend on the blog the more I feel like I am getting to know them. It is a shame that we are so geographically spread out, as many of them would make great training partners. We had a great pasta dinner and had some time to chat. We spoke a little about plans for the big day, but for now I was just planning on following along, going through mile 14 with the group, and then seeing what would happen. Sandra really enjoyed meeting some of the group and said she particularly enjoyed her conversations with Paul and Steve.

      We made it back to the hotel in time for Kaitlyn’s bedtime routine. I set-up all my running garb so that I could sneak out in the morning without waking anyone. It took Kaitlyn a few attempts to fall asleep in the strange room, but we were all asleep by about 10pm. I did manage to wake up almost every hour on the dot to double check that my alarm was still on. I eventually gave up and just got up about 30 min before my alarm at 4:15am. I got ready and headed out to the buses. After a fairly long ride up (it always amazes me to drive the course, a little overwhelming right before the race; you mean I’m going to run that!). Then I was standing in the cold waiting for the rest of the bloggers to show up.

      We did a very light warm-up and emptied out as best we could before the start. It was cold but not unbearable, perfect marathon weather. There were lots of bloggers at the start and six of us got together for the 6-min pace group. The gun went off and so did we…

      For family and friends that have never been to Logan the course starts up a canyon at about 5600 ft. It then goes down the canyon along a small stream. A little after the halfway mark the race goes into a neighborhood and winds back and forth to the finish in a park at about 4500 ft. A map is included below.

      This was definitely a different experience for me at a marathon. The closest I have come to having a plan with running with others is when Dennis and Tyler ran me in the final miles of St. Louis in ’04. To be running with a group of six was a sight to be seen. The first few miles were all right around 6-min. I was feeling good and it was like we were all on a training run. The make-up of the group was Jon and I “the slow guys”, and the other four in the group were all in it for a training run for St. George Marathon in a few weeks (Bill, Steve, Logan, and Paul). Bill was only planning on hanging in for a while and then seeing where it took him. By about mile 6 or 7 he dropped back. There were only seven people ahead of us at the start. We picked the first couple off easily and soon were just running on cruise control.

Mile Split Total Pace Final
1 5:55 0:05:55 5:55 2:35:01
2 6:05 0:12:00 6:00 2:37:12
3 5:53 0:17:53 5:58 2:36:11
4 5:49 0:23:42 5:56 2:35:14
5 5:59 0:29:41 5:56 2:35:32
6 5:57 0:35:38 5:56 2:35:36

      It was great to have the group. Paul, Logan, and Steve pretty much set the pace and Jon and I just enjoyed. There was lots of chit-chat, which made the pace seem effortless. The slight downhill helped, but really I wasn’t even breathing, just going along and listening to the cantor of the runners around me. The greatest part of this was the sun coming up behind us. Our shadows on the road ahead looked like something out of one of those inspirational wall-hangings. Somewhere along here, Rocky was mentioned. I still wasn’t feeling the “Eye of the Tiger”, but I was feeling a lot better than I had expected.

7 5:54 0:41:32 5:56 2:35:27
8 5:51 0:47:23 5:55 2:35:11
9 5:50 0:53:13 5:55 2:34:55
10 5:56 0:59:09 5:55 2:34:58

      Passing the 10-mile mark in about 59 min was such a mental boost. I was thinking, “hey this is easy.” I didn’t realize at the time that we were running under 2:35 pace! This was about the first time I “felt” like I was running. I knew the mouth of the canyon was coming up soon and was happy that I felt like I would be able to hang with the pace group.

11 5:52 1:05:01 5:55 2:34:51
12 5:47 1:10:48 5:54 2:34:35
13 5:42 1:16:30 5:53 2:34:11
14 5:52 1:22:22 5:53 2:34:09

      Well no more scenery but the town is nice and for the first time in 14-miles there were fans. There was more conversation as strategies were discussed. I just hung in and waited.

15 5:56 1:28:18 5:53 2:34:14

      The two women dressed as pansies along the course, gave me a well needed laugh!

16 6:00 1:34:18 5:54 2:34:25

      At this point I was feeling great. The best I have ever felt this late in a race. I was thinking, “just 10 more miles and I’m not hurting yet.” Also, at this time Steve started edging ahead a little and I thought, “why not let’s go for it.” So I went with him. I just tucked in and drafted as best I could. Mile 17 is along the main road and just straight and easy to get mentally lost on. The splits were making me more than happy and I knew the hills were coming. I’ve always considered myself a “good” hill racer and I was looking forward to the change of pace.

17 6:00 1:40:18 5:54 2:34:35
18 6:03 1:46:21 5:55 2:34:48

      I guess I spoke too soon. As you can see from the elevation map above the first hill is mile 19 and as you can see from my split below I was starting to feel it. Not too bad but something was definitely going on. The last 6-miles are kind of a blur. I wasn’t thinking too straight and the competitive edge went out of me a little. I felt the slightest twinge in my side and fell back from Steve a little at I think mile 20. Doubts about leaving the pace group too soon crept into my head; overall a bad place to be with a 10K to go.

19 6:15 1:52:36 5:56 2:35:16
20 6:22 1:58:58 5:57 2:35:51
21 6:10 2:05:08 5:58 2:36:07

      I could feel the wheels coming off, and though I was happy for them doing it, hearing Paul, Logan, and Jon gaining on me played the wrong way. Usually, I would love to have someone come along for me to latch onto for the last 5-miles but as they got closer and finally passed me at mile 23 I just couldn’t hang. I think the thing that disappointed me most was that I was not physically horrible. I can still remember ’05 and I was definitely feeling better than that year. I kept them in my sights and tried to latch on with an invisible rope. It lengthened and lengthened and to my surprise did not break, but did stretch to the limit…

22 6:33 2:11:41 5:59 2:36:49

      This was my first chance to see Kaitlyn and Sandra and it was great to hear Kaitlyn trying to say “run-run.” It came out something like “nun-nun” but I didn’t know if that was her saying it that way, or me going delirious.

23 6:48 2:18:29 6:01 2:37:45
24 6:49 2:25:18 6:03 2:38:37
25 6:46 2:32:04 6:05 2:39:22
26 6:50 2:38:54 6:07 2:40:07

      I’m happy I stayed under 7:00. Coming around the final turn into the park you have about 200 meters. I could see the clock and new that 2:40 was going to pass before I got there. I put in what I had left knowing that I was going to PR, by a lot, but not with a competitive fervor. It was great; there was a police escort the final few 100 feet. This actually helped shave a few seconds off my time.

26.2 1:14 2:40:08 6:07 2:40:08

(For the other number geeks out there the 12 second time difference comes from rounding errors on the seconds in the splits and the fact that I used 26.2 not 26.22 in the calculation)

      I went through the finish and felt great. I quickly found Sandra and Kaitlyn and then said my congrats to the other runners. I was so happy for Jon and the group for making their primary goal of sub-2:40. I was also happy with my 9th place finish in 2:40.20, which betters my time by 5 minutes. For a race with no expectations, I came away with a lot of lessons and a good reward. There is still some doubt in my mind about when I made the move, but overall you don’t know until you try. Would have I done it the same if I had it to do over again? I think I would have run a faster time if I had waited until mile 20, instead of mile 16; but I really felt good and wanted to give it a try. So, I guess I would do it over again. I think just more mental preparation going into the race and a little more training next time around.

      After the race Bill and I jumped into the nearby stream for 20 minutes. The freezing cold water felt great, at least after I went numb. From there, I headed to the massage tent, shower, and lunch. I then came back to find some coworkers that had come up to run the marathon as well. Both had fairly good days. Ellis ran his first marathon ever, with his wife, and finished just under 4:20 18th in his division. He and Harold have also both verbally committed to my next marathon. I’m planning on running the Salt Lake City marathon next year on April 19th. I want to support the local running community and be able to train on the course. Any bloggers reading this and interested in a pacing group, let me know! (I was going to down play it but why not through it out there. I want to shoot for a 2:35). As a tip of my hat to the blogging community, we managed to sweep my age group (1st-5th). The amazing part of that is three of these guys were only running TOU as a training run. Two (Paul and Logan), went on to qualify for the Olympic Trials a few weeks later at the St. George Marathon, in 2:18 and 2:21 respectively! It wouldn’t be right unless I plugged the blogs of Paul and Jon. Jon gives a great mile-by-mile telling of this race with many details I have already forgotten sitting here trying to piece this together three weeks later and Paul has an excellent telling of his OTQ at St. George.

      Thank you for going through this experience with me once again. I hope to keep up the momentum and really hit my training this winter. I have big plans for the next two years…

                                                  -Adam R. Wende





Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Sat, Sep 15, 2007 at 19:25:48

Adam--awesome race!! Congrats on the PR. I can't wait to hear the details.

From Jon on Sat, Sep 15, 2007 at 19:54:59

Great race today! You ran very strong and looked great! Hopefully we can run together at many more races in the future. You did awesome.

From Cody on Sat, Sep 15, 2007 at 20:36:15

Adam-

Congrats on a PR! That is always nice. Hope I can see you around again for some more races in the future.

From Paul Petersen on Sat, Sep 15, 2007 at 22:59:31

Adam - enjoy the PR, you earned it! You looked very smooth out there today. You are just at the tip of the iceberg.

From ArmyRunner on Sun, Sep 16, 2007 at 09:50:51

Good run and PR yesterday. Your goal for running even faster next year looks right on track.

From Adam RW on Sun, Sep 16, 2007 at 23:04:23

Thank you all for your comments and help. I will try and get a real race recap up ASAP.

From Adam RW on Sun, Sep 16, 2007 at 23:11:30

Jon,

Thank you for letting me be a part of you PR experience. I was more than happy to tag along for the ride. Your recap is great and you had me laughing at a few points. You truly caught the feel of the race. You are a great person to run with and I look forward to going for a 2:35 someday with you.

From Superfly on Sun, Sep 16, 2007 at 23:34:59

Good race. You'll be a sub 2:40 guy next time you run a marathon. Hope your recover soon and keep the training up.

From Sasha Pachev on Mon, Sep 17, 2007 at 11:51:08

Congratulations on a 5 minute PR. I think next year you can run sub-2:30 in St. George if you do not get injured. I am assuming consistent 60-70 miles a week with occasional peaks of 80-90.

From Adams Mom on Wed, Oct 10, 2007 at 01:41:07

Sorry I missed this race. Thanks for getting this chapter out. Sasha is kidding right?

From Jon on Wed, Oct 10, 2007 at 09:20:34

Fraid not- Sasha never kids. He will also probably suggest giving up all processed foods and sugars.

From Sasha Pachev on Wed, Oct 10, 2007 at 14:02:25

No, I never kid, Jon is right. Unfortunately, 95% of runners think I do when I tell them what I see about their potential. But it is that very mentality that keeps potentially 2:20 or even 2:10 marathoners stuck at 2:40, and potentially sub-3:00 marathoners ecstatic about running 3:30.

From Adam RW on Thu, Oct 11, 2007 at 07:56:55

Sasha, Thank you for your note of confidence and for fixing the post so that the entire story will show.

Jon, Have you thought about my offer to form a pace group for the SLC marathon? I guess we'll have to wait and see if Paul will be training for the games or not...

From Jon on Thu, Oct 11, 2007 at 09:32:07

I'm leaning towards Ogden marathon a month later rather than SLC, but we will have to see as it approaches.

From Sasha Pachev on Thu, Oct 11, 2007 at 10:43:10

Unless there are some signs of improvement and change of direction and attitude from Devine, I will actively launch a boycott campaign for the Salt Lake Marathon. In spite of the numerous promises to the contrary, Steve Ashbaker did not get paid until a lawyer wrote an e-mail to Devine in his behalf. Hobbie did not get paid until he called them with an implicit threat to make this a matter of media attention. Nick was not paid as of late July. They have scored some bad points with us, and they need to make some serious amends.

From Adam RW on Thu, Oct 11, 2007 at 11:18:17

Sasha, I too had a concern with Devine. Especially after I experienced the way they handled Las Vegas in '06. However, despite the misplaced mile markers, I thought the rest was fine. My main concern is supporting the local marathon and giving them another chance. It sounds like there is some bad blood and I hope that my decision to run SLC does not goes problems with the blog community. I also hope that we can convince Scott that the FRB is a resource to help strengthen the marathon and bring it to the caliber of a city marathon. I've been in communication with Scott and so far he has treated me with respect. I hope that the money issues from the previous races can be a thing of the past with payoffs at the finish. It’s not like it is a surprise that the money would be needed.

From Jon on Thu, Oct 11, 2007 at 11:54:19

Adam- I don't think running SLC would cause bad blood with the blog- we don't really care what races people choose to run. But as for supporting supporting the local races, I don't consider SLC/Devine local. That is one of the reasons I am leaning towards Ogden.

From Sasha Pachev on Thu, Oct 11, 2007 at 11:56:14

I see TOU, Ogden, DesNews, St. George, and Park City as truly local marathon. Salt Lake is more of an invader marathon, it does not have local roots. However, I will support any marathon with a good spirit behind it. Salt Lake has failed to demonstrate it in their brief history. I am willing to give them another chance, but they have to show a change of heart. Here is what it would take for me to change my opinion of them - a press release with a public apology for payment delays, and a commitment (with a plan to honor it) to pay top runners within a week after the race.

From Adam RW on Thu, Oct 11, 2007 at 12:36:21

Jon and Sasha, Thank you for the clarification. I guess it was a newbie mistake. I'm still trying to learn the local race scene. I'll mull this over. I really like the idea of training on the course and SLC is the best for that for me.

From Jon on Thu, Oct 11, 2007 at 12:45:08

If the race works for you, then run it. I know training and living on TOU helps me run it better, so SLC may work great for you.

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

I feel surprisingly good. I went for a 2-mile walk with the family. I will try and get the marathon story up before the end of the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

For the first time in my life I was/am ready to go out for a run two days after a marathon. I could never believe you guys that do so many marathons a year but now I at least see how it is physically possible.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

One week from the race and I feel perfect. Work has kept me too busy to work on my race report and computer problems this weekend further set me back.

I was able to run with the family today and it felt great. One loop of SH from home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Had wanted to get in a run today but things didn't work out. I'm hoping to have the current manuscript I'm working on back in my old mentors hands by the end of tomorrow and then hopefully things can get back to normal and I can finish the race report. At least I've started it...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Life is still mostly just lab. At least I got my manuscript back in my old mentors hands. It seems like it is together and should go out during Oct. This will allow me to close my final chapter on St. Louis and turn my full focus to SLC.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Today was just a super mentally draining day. A lot going on back in Chicago with the health of my family and friends. I'll be happy to be running again to have that time to relax. I may sneak out tomorrow morning though I was trying to give myself a full two week recovery...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No sneaking out. Had to be in too early.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I guess I'll just wait the full two weeks, what's one more day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Sep 30, 2007 at 00:07:56

I'm glad to see someone else is as un-motivated as me after a marathon...

From Adam RW on Sun, Sep 30, 2007 at 15:31:17

I believe in post-marathon depression. Like post-partum. But I finally ran a few miles this week and I think I may have my next marathon selected so I'm starting to get motivated again. Plus, with Haile running so well this morning who wouldn't be motivated to get out and run!

From Jon on Sun, Sep 30, 2007 at 23:32:30

What is your next marathon?

From Adam RW on Mon, Oct 01, 2007 at 12:35:53

Jon, My next marathon is SLC on April 19th. I watched it last year and think it will be a good run. Also, I like to run the home marathon of the city I'm living in. Trying to build support for the local running community and all. I really enjoyed running with the group at TOU and would love to try and organize a pace group for SLC as well. I would want the group to have a similar goal as TOU (2:35-2:40 range). I'm really looking forward to this one as I'll be able to have the advantage you did for TOU of training on the course. All of your input during TOU from your training runs and Paul's etc previous races on the course was very helpful. Let me know if you are interested in making another go at a

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

Great day. Family run in the morning before the rain and weather started.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Haile is amazing. I can't even begin to imagine what he must be feeling.

Run with the family and then time up in Park City with the family and my grandparents.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

First run, not pushing a stroller since the marathon. It felt good to get out and around the park. I definitely felt some aches and pains from the time off. My left foot has some pain but otherwise just felt good to be running again. I'm set on my next marathon SLC '08 and ready to start ramping my mileage back up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today. Still a little achey from the return...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Great weather this morning. Back to basics. A couple loops of SH.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Nothing big to report. Just miles for now. I'm getting jitters for the two big races this weekend. Good luck to all...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Bad work day...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

SH loop before the rain started.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

2 with the family and then 6 on own. Best I've felt since the marathon. It was so uplifting to hear all the success stories coming out of St. George. It's a shame what happened in Chicago.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Not too much new. Just enjoying reading the St George reports as they pop-up. Evening loops of SH.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

PM loops of SH

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

I tried a different approach this morning. Instead of waking up really early to run in the cold and dark, I woke up very early to go into work. Then around 10am I went for a run in the mountains. It was slow going but great to see the light and get "out" into nature for awhile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Took the same approach today. Late AM run in the mountains. This time I took a new route south to This is the Place and then east. Some tough climbs. Slowest mile 13:00 fastest 6:46.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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. I came in early to get in a late AM run but things didn't work out. I did however finally get my last thesis manuscript accepted. It was actually already published on-line yesterday. So it was a good day despite missing my run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

AM run on own. I went out the door with Kaitlyn but with the rain decided it wasn't the best idea to push her around getting wet. So I just the the BST south O&B run. Out I did VERY easy, back I ran marathon pace but the effort to maintain it was much harder. I think my legs are s t i l l flat from the marathon. I am amazed at you guys that can to back-to-back-to-back marathons... Avg 7:10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

AM Family run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From logan on Sun, Oct 14, 2007 at 18:30:52

that is very generous of you to think of. any help is appreciated.

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

First day toward my goal. My "real" training will start on Dec 17th, however, everything I do from here on out has one focus. The SLC marathon on April 19th. I know this sparked a little discussion earlier but I believe this is the best marathon for me for three reasons. 1. Spring marathon, 2. No travel to the start (I live 5-10 minutes away), and 3. I can train on the course (My lab is a half mile from the start and I live 2-blocks from teh 2 mile marker.). I was up very late working last night so I didn't run this morning but made it in early enough to duck out around 1pm. I ran the first 4.5 miles of the course. Mile 4 is a screamer. I didn't even realize it but I was going 5:45 pace with relatively no effort. After I noticed that I made an effort to hold back. Avg 7:28 for the whole run. Two problems I see with running from work, 1. I have to finish up will or do trail running; 2. I don't stretch. When I run from home I always make time, from work I'm too eager to get back to it...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

First run with a group in awhile. Met up with the Black Sheep at the Kmart parking lot and did a run with some surges over the bridges on the BST. Felt ok, nice to talk to some people in person again about running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

I took a lesson from Tues and ran along Wasatch instead of Foothill, nicer... I don't want this blog to become a rant about work. I like my work. However, it does seem that my running has focused more on trying to make time for it than actually enjoying it. The few discussions going on around the board highlight that at least I am not alone on this front. Instead I have come to look at my run as a nice break during the morning, day or night. Case in point, today I got into work early with plans to run around 10am however, work was busy. I did however finally get out around 3pm. The run was good. The first mile was beautiful then I get sleeting on for two miles and the rest I was drizzled on but I was warm enough by then. Avg 8:05

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Same course as yesterday just a little farther out. The weather was great. I got into work a little before 5:30 and was out the door for my run by 10:30. About a mile into it I decided I felt like some speedplay today. I decided to do the following: 2.5 mi wu then 4x1mi with 0.5mi recoveries. My plan was to shoot for 5:50/mile. The first mile mostly downhill was a very relaxed 5:52, the next mile was flat a little more effort 5:52, the third mile the previous in reverse in 5:49, the final mile was mostly uphill and it was a very painful 6:23. Recovery was 2.5mi back to lab. The warmups and recoveries were a very relaxed 8:30 to 9 min pace on the muddy trails. Avg. 7:47

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

I ran an easy SH loop after my daughter went down for the night. Avg. 7:50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

AM family run, before the rain and snow...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

It was such a perfect day for a run. Just did a SH loop. Avg. 7:04

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Another perfect day for a run. In work by 5:30 out the door for a run by 10:30. I ran the first 6-miles of the marathon course and then through neighborhoods on the way back up. It was nice I was able to stop and say hi to the family for a minute as they were finishing up lunch. Avg. 7:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

5:45am with the Black Sheep @ SH. Chad had a creative workout planned for us. 17 of the 20 or so of us who showed up were each given a section of the workout to choose what type of salsa we like. So it was a run of mild, medium, and spicy sections with a lot of hills and just general good fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Fun run with a couple of my co-workers. We went to Virginia, up Virginia, to the big U, up over the U and continued up. Then headed down towards BST, NE towards Black Mounain and back down dry creek. About 200m to 400m of he up by the U and about 200m down the other side we had to walk but otherwise the rest was runnable.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Another great day for a run. Dear I say it was even a little too hot... My initial plan on Mon was to do the same run as last Thur but my quads had other plans. Between the speedplay on Tues and the climb yesterday I had no pep in my legs today. So decided to just run a nice even recovery paced out and back. Avg. 8:39

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

I didn't have a chance to duck out of work today. Ran in the PM after my daughter went to sleep. That was fine except the curry shrimp I ate for dinner before the run didn't like it too much;') Avg. 7:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ruthie on Sun, Oct 28, 2007 at 00:00:26

You're pretty fast!! Where in Utah do you live? And btw, what is that emoticon doing? Winking with a very off center nose? :)

From Adam RW on Sun, Oct 28, 2007 at 20:10:21

Ruthie, Thanks for the compliment. Yes you got it right, a wink with a big nose…

Your stats seem very fast as well. When I was back in high school we would have been running together (my PR was only a 5:07). I really didn’t take to running until college. The picture on your blog is great as well. I'm in Salt Lake not too far from The U. You mention you’re a nerd do you know what you are going to major in college? You seem like a well rounded athlete. I wish I still lifted but time is definitely not as abundant as it once was.

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

Woke up a little early, did 6-miles on my own (SH loop +) then met up with my family and immediately added on another 3-miles. Avg. 7:49 then 10:10.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

About the same as yesterday. Early AM easy. First half alone second half with Kaitlyn. Avg. 8:29

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Skipped  run today. I don't know which of Sasha's list applies. I had a bunch. My AM meeting ran an hour over, I had an emergency project that needed 24hr turnaround, and I have family visiting from Chicago. No excuses though, I was just lazy...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Early AM run with the Black Sheep. I was coach today. We did a ladder style workout in the cemetary at marathon pace. We went a little faster than pace but it was a good run. I did an extra long cooldown with Chad to get in a few extra miles... Avg. 7:34

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run again this week. I still have family visiting and we went and walked around a lot. We went to Gardner Village in the morning and Trick-or-Treat'n in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I got crazy tonight and actually ran north. There were two good climbs. Coming back was fun mostly downhill. Avg. 7:20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

First run up City Creek. The Gatehouse is 3.6 mi from my lab. The way back is brutal though... Overall a great run. I had to have seen the most people on a single run since I moved to UT. Then at the entrance to Dry Creek there was a Red Tail Hawk hanging out. Avg. 7:42.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adams Mom on Sun, Nov 04, 2007 at 08:55:17

Glad you got in some good runs after we left. How was the race Saturday?

Race: Run Like Health 5K (3.1 Miles) 00:17:06, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.900.003.100.000.000.000.0011.00

I didn’t have any expectations going in to today’s race. I had a great week with family and focused on that. Any running was just an added bonus. When I saw the e-mail for this race the week before I thought it would make a great first family race. So after a week of altered sleep, diet, training, and stress my only goal was to use this as a time trial. On Tues I told Chad that I just wanted to hang on to him as long as I could.

Sandra, Kaitlyn, and I all got up at normal time as this was a 10am start. I was trying to find trials results but had difficulty doing so. All I found out before the race was that Culpepper hadn’t done so hot and that there was still a pretty decent group of the favorites still together at mile 15. I wasn’t able to check on any of the five people I knew competing today.

So off to the race. It was a small race held entirely on the lower campus. The course was a well marked but hilly and serpentine course. It was almost like an adventure run. Sandra was going to do her first race in probably two-years and Kaitlyn was going to do her first race ever (with mommy’s help). At the starting line Kaitlyn was “cheering” for me saying “daddy, daddy”. After the gun went off she started saying “run, mommy.” I think Kaitlyn wanted Sandra to catch back up with me. From the gun there were about 5-6 of us but by 800m in it was four of us starting to string out. This is pretty much how it stayed the whole race. No one really made any moves and I just kept Chad at a respectable distance and was happy with my effort. A BYU red-shirt won the race in the upper 16s with Chad not too far behind also just under 17 with me pulling up the rear just over 17. Nothing stellar but I felt good about the effort on the tough course. This ranked as my 16 fastest 5K since 1998. Sandra and Kaitlyn also did very well for their debut race in 26:52 (Sandra placing 3rd in her age group WITH pushing Kaitlyn).

After getting home I immediately checked for trials updates and was very excited to see how well Paul had done. He is a great guy and I’m glad the day turned out well for him. As far as the others I knew running the race I’m happy they made it and I’m sure getting there was great in itself. Also there is always 2011…

It was great to see such fast results in the race. American distance running is really starting to regain its footing and the new trials record plus such a deep field really make me excited for next August and years to come. As far as the death of Ryan goes that is a horrible tragedy and I hope his family can find out why and get some closure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Nov 05, 2007 at 23:06:25

Adam:

This shows you have plenty of speed to run 2:33 in St. George. It would be a matter of patiently building base from this point.

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

Sandra was still a little wiped out after her return to racing yesterday so I did a solo run after church. I took a new route up Foothill, to BST, then down Parley trail. There were so many people out today and they all seemed to have dogs! They were all well behaved though. Following that headed down to SH Park for a loop. Saw a family of Quails (I think they are the funniest things ever when they run) and another Redtail Hawk. Overall a great run. Avg. 7:33. Then after Kaitlyn got up from her nap we headed over to City Creek and went for a family walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Today was a crazy day. I'm finding I'm not a Monday person. They've been a little more overwhelming recently. Also, Kaitlyn does not respond well to me when I return home from my first full day of work after the weekend. Today started full but for whatever reason I didn't feel like I got much accomplished. I'm finally calling it a night (11:30) and now feel slightly differently but it was a long day. I'll skip my workout tomorrow. I ended up running a little after 7pm, did Marathon course miles 2-6 then random road south and back. I think I may have brought the length of mile 6 into question. However, the only thing in question is my ability to run tangents. The first time I ran this section of the course I stuck to the outside of the road around the park. This time since noone was around I ran all the tangents and the mile was exactly on... Avg. 7:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.002.000.000.000.000.0010.00

I was still pretty wiped from yesterday. I slept in an extra hour (6am) then headed in to work. I got a lot more done today than yesterday though I only worked about half as much… Funny how that works sometimes. I was bummed to miss Josh’s workout with the Black Sheep. It sounded like a killer, I was just too wiped out and didn’t think I would produce much on less than 5hrs sleep. Instead I took a 2-hr lunch, ran three miles with the family, 7 miles on my own with MM (SLC marathon miles) 4 and 6, and then voted. For the solo portion of the run I took mile 4 which is all downhill at 80% effort and hit 5:31, recovered on mile 5 and then hit mile 6 at ~90% effort and hit 5:35. The difference between an all downhill mile and a mile with two up hills. Avg. 8:09 for everything.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Today was another busy work day. I wasn’t able to get out the door until about 8:15pm. I did a modified home loop with MM 3-6. I felt ok. The work stress is wearing on me a little but not too bad at the moment. I just have to make sure that I don’t skimp too much on sleep… Avg. 7:11

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Easy early AM run. I did a home loop that I hadn't done in a while, down SunnySide over 1300 (loops of SH) then back up 2100. Nothing special just miles. Avg. 8:34

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dennis on Fri, Nov 09, 2007 at 01:07:20

You are worthless.

I just started my blog here.

I am Dennis@....

"I don't know" is my blog title.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.005.000.000.000.000.000.0010.00

Ran to City Creek again. It is a nice run. I had an early start to the day but didn't get out the door until about 1pm. The air quality was poor but the temperature was great. I did a mile on a mile off for the full run. The splits went as follows (out and back).
E=easy H=hard U=uphill D=downhill B=both up and down
 1-7:53 EB 2-6:19 HB 3-7:17 ED 4-6:03 HB 5-8:17 EU
10-6:51 HB 9-7:58 EB 8-6:28 HU 7-6:35 EB 6-5:15 HD
Avg. 6:54 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Very easy miles. AM run BST south and back. I think only the last two downhill miles were under 8 min pace. Felt good though. Overall very happy with the week (ending tomorrow). Avg. 8:06, I guess some of the other miles were quicker. I wasn't really paying attention to the Garmin until the end. Just out enjoying the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dennis on Sun, Nov 11, 2007 at 01:08:03

looks like a solid week for you. How have you been feeling post-marathon?

Got your phone message, but this week has been crazy with the show and running and studying and etc...

From Adam RW on Sun, Nov 11, 2007 at 14:13:33

Since the marathon the only thing that has bugged me is my left heel, very strange. It seems muscular because I can rub it out... My plan is to be at 80 per week by Dec 17th and then maintain that +/- 10 mile until the taper for the marathon.

Does your show have pictures again? Send me the link if it does.

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

An end to a good week. Very busy but productive. Today started with a 3-mi family run. It was raining a little but Kaitlyn’s stroller has a new weather cover and it works like a charm. After a good day and a superb dinner courtesy of Chad’s wife I snuck out for a home loop. Avg. 7:38

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

In a continuing effort to figure out how to make everything fit in my schedule, I will add a brief outline of my days. To work by 5:30, out for my run at noon, back to work by 1:30, home by 5:30. Overall a good day. The run was a little faster than I would have liked it. No excuses just got caught up with the weather. Ran MM 1-6 then direct back to campus. Avg. 7:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dennis on Mon, Nov 12, 2007 at 21:43:11

How has the weather been there. I've had almost perfect days here since mid-September. Racing on Thanksgiving--should I do the 3 or 6 miler for the Turkey Trot??

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

In at 5:30, out for run at 9:30, back to work by 11:15. Nice day out today. I bit of a chill in the breeze but otherwise great. In lieu of speedwork today I did a trail run. Up Dry Creek, to BST-North, then up an extra mile toward Black Mountain. Out almost all up in 51 min, back almost all down in 39 min. Avg. 8:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Me on Tue, Nov 13, 2007 at 14:58:51

I am glad you had a good workout today and that you enjoyed the weather so much. It's good that you can take a break in the middle of the day to enjoy nature and your runs.

Love, me

From Dennis on Tue, Nov 13, 2007 at 15:02:35

Must be a tough trail for 9 min miles.

I have some bad news with my visit. I may not be able to afford the flight because they are not converting miles like I thought they would.....I am fighting this, and should know something more soon. It may have to be more in the spring time. I'll let you know.

From Adam RW on Tue, Nov 13, 2007 at 15:18:29

The up is tough. There is one half mile stretch that I was averaging 18min pace (more or less walking).

I don't undertand what is bad about you not visiting...

Spring may be better. However, we have to time it right with the marathons. Alternatively, there is a screaming fast 10K here in July. It is on Thurs July 24th. Deseret 10K. You could definitely break 31 on it...

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

Today ends a tough double work day. Yesterday I ended up working a total of 13 hrs, 10 in the day another 3 at night. Today my plan was to get the run in early so I could take the night off but even getting in early to work did not allow me the time to sneak out. I ended up working another 12 hrs today. Not that this is a bad thing, work is going well right now so I don’t mind the extra time. However, the sleep deprivation is starting to play on my training. So I took an easy loop of SH in the evening. Avg. 7:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dennis on Wed, Nov 14, 2007 at 22:44:16

Glad to hear work is going well--even though it is time consuming.

Hill workout was good....weather was about 55, a bit of wind, but nothing the trees didn't block. It was the most hills I'd ever done on that hill. I felt strong throughout even though an unleashed dog and an negligent owner came through for the first 4-5.

It is impossible for me to even run up that hill once without thinking of our workout there. That is one of my all-time favorite workouts.

From Adam RW on Thu, Nov 15, 2007 at 07:55:40

Not like your work day is a piece of cake. When does the show end? Or was it just last week? Also, is Michelle coming in for Thanksgiving?

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

Today was a great day. Got in early and quickly polished off half of my to do list. Got out the door by 10am for my run. The air was a little hazy but otherwise the weather was great. The temp was so warm that I actually ran the last three miles topless. So here goes the workout, out and back south on BST. Starting at the golf course 2-mi on with 1-mi recovery. My goal was 11:40 (slightly faster than goal pace).
3 mi warm-up on the trails behind This is the Place and up the hill on the east side of the Zoo. Avg. 7:59
First 2-miles 11:40 (5:52, 5:48)
1 mi recovery 7:32
Second 2-miles 11:40 (6:04, 5:34) This was the same mile out and back. It started just north of suicide rock up the hill past the new Parley’s footbridge to the school and turn around in the parking lot back down. Elevation change 4280 to 5005.
1 mi recovery 7:35
Last 2-miles 11:47 (5:55, 5:52) I let up a little too much on the down hill
3 mi cool-down Avg. 8:26
Overall, I was happy with the workout considering the workload and reduced sleep this week. My only complaint was that the effort the last two miles was harder than I would have liked. The 5:34 was actually the easiest with the ~750 ft elevation change.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Nov 15, 2007 at 22:01:39

Nice run your miles were consistent. Very nice run in higher elevation. Your going to smoke when you run in lower altitudes. It was nice meeting you briefly at the Top Of Utah Marathon. Sounds like your training/schedule is as busy as mine at times to squeeze runs in.

From jtshad on Fri, Nov 16, 2007 at 16:05:45

Fine run, good fast pace on those 2M segments.

From Adam RW on Fri, Nov 16, 2007 at 16:31:40

Thanks guys.

JT sorry about the weather bringing you inside yesterday. I've been able to sneak out during the day so even the few cold mornings we've had its been nice by the time I got out the door.

Kory how are your legs after the marathon? Way to make top three!

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

Mid-day run with a few co-workers. Recovery run to the golf course and back. Avg. 8:45 I could feel my quads on the hill in research park but otherwise felt great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Early AM BST N out and back. It was actually great weather even early in the AM. My dad and stepmom are coming to visit this afternoon through Wed morning so training time will be tight. Next week. Avg. 7:12

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Easy miles with Kaitlyn and Sandra in the morning. It was Sandra's first 5-miler in a few months so we took it easy. Avg. 10:02

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Early AM start. As I mentioned last week I have house guests this week so I wanted to make sure to get my run in. Also, Mon I have meetings so that was booked. This afternoon we are all going to see the Temple. We haven’t been done there since we moved here last summer so I’m looking forward to seeing inside. For the run I took a different approach. I wanted to see more of the marathon course so I ran straight to mile 6 which is about 1.5 miles from my house. From there I ran up to mile 12 and back. There are some rollers along this portion of the course but not as bad as I was expecting. It was very dark the first portion of the run. The only mile marker I missed was mile 11. I think it may have been paved over as the road seems new there. It amazed me how many people were actually out this morning. I saw lots of runners along 2000 E and even a few on Holladay. I didn’t really have a plan on pace I just wanted to get to know more of the course. My left heel is still bugging me a little but otherwise I felt fine. Avg. 7:20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

With the holiday I was able to run some with family this morning. Did a three mile warmup with Kaitlyn and Sandra (Avg. ~10:00), then five miles on my own (Avg. 6:33). The pace felt fine. A little tough uphill back home from SH park. Today we did Christmas/Thanksgiving as I will not see my dad around Christmas.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

I felt very tired all day. Finally got out the door at about 7pm. Nice night, cold, but refreshing. Home loop. Avg. 7:28

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Cold Turkey 6K (3.7 Miles) 00:21:07, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.004.000.000.000.000.008.00

Overall a good day. I was a little tired last night from the week of family festivities and still trying to get some work and running in. My plan for today’s race was to hang on with whomever up to the top and after the turnaround run until I break. Chad, Josh S., and BJ were all at the start along with a cohort of others so I was hoping that I could stay with Chad to the top. I was expecting some of the high schoolers to take off at the lead but everyone was a little calm. Josh and BJ took the lead early on with Chad and I in the chase pack. Going up city creek was not as painful as I was expecting and it was great to have Chad there to work off of. My breathing was heavier than I would have liked but my legs felt relatively fine. Josh and BJ put a pretty good lead on us and with the curving road we lost sight of them before the turn around so I was very happy to see them coming back down. When Chad and I hit the cone, Chad made one surge and I followed his lead. I had just been hanging on until that point but with the downhill I got a second wind and went for it. The crowds were good and though the road was a little cramped I didn’t have too much problem weaving around the other runners. I made a very slight misturn going into Memory Grove. This actually worked to my advantage, I took a second to look at my Garmin and see there was only about a half mile to go and I saw how close Chad was too me and that really got the fires burning. My final time by Garmin was 21:07 at 3.85 mi Avg. 5:30. Chad had about 3.9 mi. BJ finished in 20:01 and Josh was about 20:34. Chad was a very close 4th, I’m not sure on his time. Overall a great day and I’m happy with my performance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Fri, Nov 23, 2007 at 08:31:47

Nice race.

By the way, Paul found this about SLC marathon.

http://www.thefinalsprint.com/2007/11/nearly-one-year-later-las-vegas-marathon-champions-have-not-been-paid/

From Brent on Fri, Nov 23, 2007 at 09:15:01

Adam, awesome run, Blacksheep rool.

B of BS Rools out.

From jhorn on Mon, Nov 26, 2007 at 12:18:35

Thanks for the race report. Always surprising that you didn't have the highschoolers go out fast. Josh seems to have really rounded into form, he works with my brother. Sounds like a good race, I've never done it before but I would love to, it seems fun. Just reading about someone else's race, especially someone faster, is inspiring. Thanks for the lift.

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

It was a nice morning. Cold but I was dressed for it. The weather effect always amazes me. I only saw three other people this morning. Normally the day after Thanksgiving is a huge running day (food guilt does wonders for motivation). I was definitely sluggish after my day of “gluttony” I’m sure the race had something to do with it as well. Overall though my legs were surprisingly pain free. My left heel has still been acting up from time to time but otherwise there were not major complaints from the lower half… Did a slow recovery run SW to 33rd and 13th and back with a loop of SH for good measure. Avg. 8:48

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Got to sleep in an extra half hour. Met up with Chad at the Starbucks on Foothill. We ran a few mile warmup and then met up with a fairly large group of the Black Sheep. We did some random running SW with people dropping off at various distances. Total run for Chad and I was 15 miles. When I first saw the weather channel the 14F wind chill was a little scary, however the only “cold” part was running past suicide rock.  Overall, a good run, met some nice people and had a chance to chat with a few others I don’t know well. Avg. 7:43

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Just another easy run to finish off 70 for the week. Next week I start to build again. I may try and switch to a Sun start of the week however it is easier for me to plan with a Mon start... We'll see. No family today, it was a little chilly. I ran on my own and then Sandra went for a run while I played with Kaitlyn. Unfortunately, now I'm at work as I have a lot of catching up to do after the festivities of the week...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Mon, Nov 26, 2007 at 15:08:31

Good run...our daughter's share the same name with different spellings (Katelyn).

Have a great week.

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

In work a little before 5:30am. Morning meeting ran over so I didn’t get out until about 10:45. This was a good deal as it had warmed almost 12 degrees from the time I got up. When I was getting my gear my Garmin fell out of my bag (no more than a 2-foot drop) and wouldn’t power up. This happened one other time and all I had to do was put it in its cradle. However, that was at home. So today was without watch or Garmin. This was fine except I had initially planned a different run. Instead I ran MM 1-6 and back. Back is definitely harder. Showered and back to work by 12:25pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Me on Mon, Nov 26, 2007 at 15:14:06

Good job on your run, Adam. I hope the Garmin is working again.

Love, me

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

I was wiped out from a combination of the weekend and a long day Monday. I ended up working a total of 13-hrs yesterday and went to bed feeling fairly overwhelmed. I was able to drag myself out of bed at 5am but not for a workout. I ended up heading over to SH and doing 3 outer loops and 1 inner loop. I felt a little guilty as I saw the Black Sheep doing their workout as I was trudging my way around the outside of the park. However, I needed the time to unwind mentally. Today is going much better. The good news is my only plan for this week was to build mileage. I’m focusing on my base for a few more weeks before I get serious about regular speed. Garmin still not working my pace about a little under 8:30 by cumulative time on the clock in my kitchen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Yesterday was another long work day. However, I got more done and felt a little more under control so I was more rested heading out today. It was chilly this morning but I was dressed for it. I particularly like running in the snow. Especially since I was the only one out on my course this morning so I got to make fresh footprints and follow them back. My pace was very slow as much of the route was also pretty icy. I ran Foothill, over Parleys, and south past the Ace Hardware store and back. Watch estimate Avg. < 9:00…

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I kind of like broken records, around we go again. In St. Louis I did the same run more or less everyday and always enjoyed it, that was pre-Garmin. Since I’ve had the Garmin I’ve been mixing it up a bit more but today I did the exact same run as yesterday. Without the snow and ice I was about 7 minutes faster however still at a VERY relaxed pace. It was a little bit warmer but actually felt colder as it was a little windy on the way back (and I wore one less layer). My legs are really starting to feel the cumulative mileage, in a good way though. They feel tired but not in pain. I’m really in a transition state right now and the toughest part is being patient. Each morning I wake up wanting to run hard miles but I keep telling myself that I will have plenty of time in Jan-March to focus on speed.

As you may know from the discussion board I was struggling with the upgrade to the G305. Between the G205 going down this week and finding a great deal on-line the other day ($155.48), I broke down and my wife got me one for my b-day. It was already shipped this morning so hopefully come Monday I can have some “real fun” with numbers…

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

So far the day is going well. I had to get the run in early again. Same out and back. It was amazing I actually saw warm bodies out this morning. There were three other runners out. I shaved an additional 6 min off my time and felt good. I just rolled through the run (Avg. ~7:35 my Garmin should arrive Mon). So far work is going well today as well, so I’m looking forward to a fun weekend…

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Surprise, surprise my Garmin came in Friday afternoon. That was about 36hrs from the time I ordered it. I went for a snow run early… The early part turned out to be good as I missed half the accumulation. The run was good. I did MM 6-12 again. To my surprise there were actually a lot of people out, even at 5:30am. As soon as I got back a shoveled. Big mistake, I ended up shoveling two more times. This morning when I woke up I couldn’t move my arms…

As far as the Garmin 305 goes. I like it. The signal accusation is so much better than the 201. It was even able to get a signal before I left the house and nearly got a signal while I was still in the basement. The heart rate was interesting and I like the graphing with the software.

Avg. 7:43 HR 140

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Late morning run. I was so wiped out from yesterday the cross-training (shoveling) really taught me what a wimp my upper body is. Just easy loops of SH. Avg. 7:41 HR 140

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Tue, Dec 04, 2007 at 10:53:50

We all may have wimpy upper bodies, but we can work forever!

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

Early AM run. Another good amount of people out this morning. I just ran south on 20th and back. Avg. 7:12 HR 144

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

I went to bed with a slight sore throat. I didn’t wake up feeling much better. My initial plan was to run the “10-miler” from last week with the Garmin and see the true distance. However, about a mile into it the ground was too slippery and I was feeling too crappy. So I just went down 21st S and over on 20th E again. It is the flattest course I’ve found from my home and I needed something a little more relaxing today. I managed to make it through the run without dying, always a good thing. Avg. 8:19 HR 127

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Tue, Dec 04, 2007 at 12:34:22

We're all glad you didn't die. Hope you feel better soon.

From Adam RW on Tue, Dec 04, 2007 at 12:45:20

Just being melodramatic... Seems like you had a fun/painful workout as well...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.003.000.001.000.000.000.0012.00

AM-There was a mishap with my running clothes in the laundry and they were still wet this morning. I think this is a good thing. It made me decide to try a two-a-day. We'll see if I'm able to get in the second run. I hit the treadmill. I started at 8min pace and increased the pace one to two clicks per quarter mile. The last half mile I did at 5:18 pace. Avg. 6:59 HR 120-175 no Avg...

PM-To my surprise I made the second run. I had still been struggling with the sore throat throughout the day but by evening I was rearing to go. The taste of speed this morning had planted a seed and I wanted to do a workout. I did 1mi 8:00, 1mi 7:00, 3mi of 6:00 (HR 162-166), and finished off with 1mi @ 5:00 (HR hit 193 for the last quarter mile). Granted this was aided by the treadmill but it felt great to get the heart beating and the legs pumping. I have to admit at both the half mile and three quarter mile marks I wanted to quit. At three quarters I even started to push the slow down button but I quickly put it back up and toughed it out and I’m glad I did.

 
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Me on Wed, Dec 05, 2007 at 11:21:15

Hmmmm, your run this morning would be a good one to take a look by GPS. I'm sure it will show you going all over the place! Hey, that rhymes!

Love, me

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Early AM recovery run. I was feeling sluggish. Partly due to the overzealous treadmill run last night partly because of the lingering sore throat. I did my “BST 10-miler” from last week. Turns out it is actually 10.5 miles. Which brings up a good point, time for a survey on the discussion forum… In any case very easy run no pain just tired. Avg. 8:42 HR 134

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

I woke up this morning with a cramp in my right calf. I tried to rub it out but it didn’t completely go away. Looking outside I wasn’t thrilled about running in the dark cold rain at 5:00AM so I jumped on the treadmill again. 2xmi 8, 3xmi 7:30, 2xmi 7:00. HR 130-150 Calf didn’t bug me at all during the run but still felt tight getting into work…

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

I got out right at the perfect time today. The running was so much easier than last Saturday. I was surprised because there were actually a lot fewer people out… Did the same run as last Sat. MM 6-12. I let loose a little more than I have been but still really nothing hard. Avg. 7:14 HR 150

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Had the department Christmas party last night. I actually slept in this morning. First time in awhile. Just did 7 on the treadmill Avg. 7:00. Right calf has continued to behave so that is a good thing. I’m happy my body is responding to the mileage well. It has been well over a year since I’ve had so many weeks 70+ back-to-back. I will step back to 65 this week and then increase into the end of Dec. My “official” start date for the marathon countdown is Dec 16th

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Early AM run. Had some minor stomach problems at about mile 10, then slowed down for the remainder of the run. Also, my hamstrings were a little tight but I think this had to do with running so much on the treadmill last week... Avg. 8:11 HR 139

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.005.000.000.000.000.000.007.00

Very busy work day, early start. Finally got a chance to run at 8pm. Did a treadmill workout. 7:30 first mile then 6min pace increasing 0.1mph every half mile so that the last half mile of 5 miles was at 5:30 pace. HR ranged from 155-180 during the workout period. Then a mile cool down at 7:30 HR returned to 145 by the end of the cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Had another early start to work today (just before 5:30am). However, I came prepared and as soon as I saw an opening I went running for the door. A bit colder today but nice to be out in the light. I ran to and up City Creek. The canyon was so relaxing except for one service vehicle it was only me and the stream for about three miles… Avg. 7:46 HR 141

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Dec 12, 2007 at 16:02:51

Great job getting out when you had the chance...and for 10 miles!

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

I was really tired last night. Managed to get to sleep about half an hour earlier. Woke up this morning with a cramp in that right calf again!? Same as last Thurs,  two days after a treadmill workout… I massaged in some Tiger balm and headed out the door. Windchill said 14°F and I felt it. By the end of the run though I was a little hot. I never pushed it, I was thinking people talk about LSD runs, I did a TOF run (let me know if you can figure that one out…). I did a modification of the loop I did on Mon, I added on some more upfront so that I only did one loop of SH. After the run my calf was still a little tight and my right glut was sore. The plan for the rest of the week is three easy shorter days, I’ll work on massaging and stretching out the cramp then next week I go back to increasing mileage. Avg. 8:11, HR 133

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Thu, Dec 13, 2007 at 12:23:28

With not getting enough sleep, past history of injuries, and increasing mileage, I would hold off on any fast running except strides right now. Wait until you start feeling feisty and rested most of the time, then start throwing in mild 3 mile tempos.

From Adam RW on Thu, Dec 13, 2007 at 12:27:35

Thanks Sasha. I was actually thinking the same thing. I really need a more solid base right now. I will hold off on any speed at least through mid-Jan. I think part of the problem was doing speed on the treadmill. It changes your stride ever so slightly...

From Jon on Thu, Dec 13, 2007 at 12:28:45

TOF- hmm, this might take some thinking.

From Adam RW on Thu, Dec 13, 2007 at 12:30:40

Jon, The gauntlet has been thrown down. It will probably turn out being tamer than what your imagination can come up with. It more so reflects the drudgery of today’s run… I’ll give one clue the O is on…

From Chad on Thu, Dec 13, 2007 at 13:01:08

"Time on Feet"

From Adam RW on Thu, Dec 13, 2007 at 13:02:56

Chad is the winner! Said it wasn't that exciting...

From Jon on Thu, Dec 13, 2007 at 13:23:56

Yeah, I was being much more creative than that in my thoughts. I thought it had something to do with the freezing cold- F=frozen? Oh well.

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

In work by 5:30. I was hoping to get out the door early. Didn’t make it out until nearly 11:30, when I checked the temp it said 20F. It was much warmer than that. Had a good run. Calf still a little tight I did 6-striders mixed in to stretch it out a little. Ran south on Wasatch from campus and back. Avg. 7:09 HR 145

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Me on Fri, Dec 14, 2007 at 16:27:44

Good job, Adam. I'm glad the temp wasn't too bad.

Love, me

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Long day. I ended up having to work from 6:30am to 2:30. Then the afternoon was spent running holiday errands. Finally able to get on the treadmill at 7:15pm. Because of the calf pain the last couple of days I kept it very tame (8:00, HR 135). Felt ok, my dinner didn’t appreciate the late run though (Burp…).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

My initial plan was to wake up and run before church. That didn’t happen. I actually managed to get 8hrs of sleep. I’m not sure the last time that happened. I did need to work again today however, so after church I ran from lab toward City Creek and back. Good run, nice and relaxed pace. I threw in 6 striders again. The weather was great. First time I’ve run in shorts in a few weeks… Avg. 7:28 HR 144

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

AM-A good start to the day. It wasn’t too cold out. Took a nice easy tour of the neighborhoods south of SH. I just went up and down the blocks. It was interesting to see all the different styles of houses and Christmas decorations. Avg. 8:04 HR 133

PM-More of the same but closer to home. About 8pm. Avg. 7:35 HR 145

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Today I turn the big 3-0. It crossed my mind to run 30-miles today. Though I don’t think that I would have a problem doing this, I didn’t want to screw up the marathon training 2-days into it. I slept in an extra hour and didn’t get into work until a little after 6am. Then I ran from lab to and up City Creek. It was colder today than yesterday but the run still felt good. I was a little sluggish as even with sleeping in I didn’t get much sleep last night as we stayed up late. Avg. 7:28 HR 150

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Me on Tue, Dec 18, 2007 at 14:23:01

I'm glad you didn't run those 30 miles. I am not sure I like your new shoe picture replacing our family one. =P

From James on Tue, Dec 18, 2007 at 14:38:09

Happy Birthday!

From jtshad on Tue, Dec 18, 2007 at 14:38:27

Happy birthday young man! I am glad that you didn't set the precident of running your age on your birthday...I don't want to run a 40 miler! Good job on getting the 10 mile in...that sounds fine to me.

From Jon on Tue, Dec 18, 2007 at 14:38:31

Happy Birthday! And the picture doesn't help much- can't tell what is where.

From Happy Birthday! on Tue, Dec 18, 2007 at 14:40:51

Congratulations! Sleeping in sounds like a GREAT way to celebrate to me. In fact, I am going to go take a nap in honor of your birthday.

Lybi

From Jody on Tue, Dec 18, 2007 at 17:12:42

Happy Birthday!

From Cody on Wed, Dec 19, 2007 at 09:49:04

I hope you had a great day - Happy Birthday

From Adam RW on Wed, Dec 19, 2007 at 09:54:13

Thank you all for your comments. Overall I had a great birthday. After a good day at work and some time with my daughter before she went to bed (she even said Happy Birthday Daddy, she practiced all day), my wife took me out to dinner. We went to The Five Alls, on Foothill. It was some good food done in a five course meal style… The prices were reasonable for what we had compared to other restaurants, I would recommend it.

From Logan on Wed, Dec 19, 2007 at 15:04:24

30 years young and still going strong! Awesome!

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

AM-Got in to work early this morning (a little before 5:30am). Felt really good today despite getting less sleep than the night before. I got out the door for my run about 11:00am. I did the exact same run as yesterday but faster Avg. 7:19. The surprising thing was the feeling rested must have been a physical thing as well as my HR 139, was lower than yesterday…

PM-After my daughter went down I did another 5 to East High track around and back... Avg. 7:33 HR 147. It is funny the difference in HR. Maybe the full belly after dinner had something to do with it...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Wed, Dec 19, 2007 at 22:46:20

How early does your daughter go to bed?

From Adam RW on Wed, Dec 19, 2007 at 22:52:13

James, I don't want to start getting hate mail. But I'll spill the beans. Since last January my daughter has slept from about 7pm to 7:45am give or take a half hour in either direction. My wife and I are very strict with her routine and since we have deviated all of a half dozen times in the last year so has she... We count our blessings. I think since she was 6-months old she has only woken up twice in the middle of the night.

From James on Wed, Dec 19, 2007 at 23:01:07

Here is your first batch of hate mail!

No, that is great. That is a blessing, so count it! My little boy is two and is a night owl. He usually goes to bed about 10:30pm even if he hasn't had a nap all day. We have tried different things but he just stays awake no matter what we do.

From Adam RW on Wed, Dec 19, 2007 at 23:09:16

Your son sounds more like me. I think my daughter mostly takes after my wife in this department. However, what really helped us was the three Bs, bath, book, bed...

From Jon on Wed, Dec 19, 2007 at 23:52:42

I don't think I would like that- we are still out and about all the time until 9 pm or later, so I am glad my daughter doesn't go to bed that early. But if you like it, then that must be great.

From Adam RW on Wed, Dec 19, 2007 at 23:59:14

Seeing if you guys are paying attention. Yes it is 10pm and yes I'm at work. After Kaitlyn went down, I did my run, and then had to go back into work. You have to love the holiday crunch...

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

Another long work day. In a little before 6am. I was able to get out around 10:30am for my run. Did 10 south on Wasatch. I was short on time so I went a little quicker. Avg 6:45 HR 151. Interesting comment about drivers and not moving over. I wanted to do a little survey so while running up Sunnyside near the Zoo (a four lane road with hardly any traffic) I observed the following. I will also post this on the discussion forum.

Here’s the breakdown of the experiment. 19 cars total passed me. In all cases they were driving in the right lane though the left lane was empty. I waved to all cars about 20ft out.

10 of the cars were driven by men, 7 of these moved over. One of the cars that did not move over was driven by a man that must have been over 80, had his handicap sticker, and I’m pretty sure did not even see me at all (a little scary). Only one of these guys was on the phone and he moved over. 4 of the seven men that moved over waved back.

9 of the cars were driven by women, only 2 of these moved over. 7 of the women were talking on the phone and none of the women waved back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Just a short one today. 5-miles along I&M canal. Avg. 6:58 HR 145

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

A little disappointed today. I don't get to run on "the trails" too often. However, today it was too snowy. The footing was horrible and there was a section that the park ranger tried to plow that ended up turning the path into a skating rink. I ended up doing the smallest loop, 6-miles at about 8:45 pace. Then came back and hit the road for the rest of my run. Run total Avg. 8:00 HR 138

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

The weather in Chicago is crazy. Last night when we went to bed it was about 40F and raining. This morning when I got up to run it was 15F and 20-30 mile per hour gusts. Let's hear it for the Windy City!!! Between the weather and time constraints before going to church with the family I only managed 7.5 mi instead of the planned 10. I still managed to hit 77 for my 7day week  but had been shooting for 80. I think I can live with the difference. We'll see how the mileage holds up on the rest of the trip. Avg. 7:58 HR 138.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Woke up before everyone else to get my run in before the festivities started. Ran along the I&M canal again. Still very cold but at least the windchill was not in the low single digits again this morning. I actually saw two coyotes while I was running. I was much slower this morning. But had a good run anyway. My hips were a little sore last night from the "ice skating" on the trails the day before. Avg. ~8:30 HR ~135

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Mon, Dec 24, 2007 at 15:07:15

Good job getting out...enjoy Christmas in the Windy City.

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

Merry Christmas everyone. I started the day earlier/later than I had planned. We had a long Christmas celebration last night with my wife’s family. We didn’t go to sleep until after 1am. Then my daughter woke up earlier than normal and we got right to the rest of the day. I ended up running after a noontime party at ~4pm. Avg. 7:01 HR 147

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Woke up before everyone else to get my run in. It was warmer than the last few days but still cold. I ran along the I&M canal again. Avg. 8:30 HR 122

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I'm back up north by my wives family again. I ran a portion of the DPR trial I hadn't been on before. I started at the Lake/Cook border and ran north. It was amazing the entire run I did not see another person. I did see 6 deer though. Avg. 7:03 HR 142

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Another run on the DPR. Yesterday I turned around at the mile 27 marker. Today I decided to drive and start from there. For those of you interested if you are coming to the north side of Chicago the link for the trails is below. The trails are well kept soft finely crushed limestone. There are many access points, over- and underpasses for the busier streets that are crossed, and numerous bridges for all the river crossings. Last night I didn’t see anyone most likely due to the fact that it was dark by 4pm when I was running. This morning I still only saw one other guy whom I saw twice. However, during the summer on a weekend morning I’ve seen close to 100 people during a 20 mile run. In addition to the one guy I did see another deer this morning. It is amazing how much wildlife there is in this nature corridor. When you consider there is a major tollway on one side and the trail goes behind mostly residential areas. Anyway I’m rambling now, on to the run. As I mentioned I started at mile 27, the first 2-miles were VERY icy so I took it slow and mostly ran off the trail through the brush. Then things cleared up. About that time it started raining. Luckily it was lightly, as the temp was only about 35F. It soon dropped and by mile 4 it was sleeting. On its own this isn’t too bad but the wind made it not too enjoyable. The good news is that by mile 6 it was snowing and this helped improve my footing on the icy patches so that I could run on the trail. The “funny” part of the run came when I was going under a flooded underpass. On the way out there wasn’t a problem. On the way back I thought there was more trail because of the snow but it was covered ice and I went right through into ankle deep water. Luckily I was warmed up enough that my foot didn’t mind… Avg. 8:26 HR 132

Official website: http://www.fpdcc.com/tier3.php?content_id=68&file=map_68j

Better website: http://www.trailville.com/wiki/IL_Des_Plaines_River_Trail

Yesterday was the incomplete section. So I did a detour. It looks like some land owners are being sticklers... Lots of no trespassing and no parking signs in that area.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.003.000.000.000.000.000.0015.00

I drove out to the next access point after where I stopped on the DPR yesterday. However, looking at the new snow on the trails and thinking of my “skating” expeditions the last two days I decided to run on the road. There is a park at about the 19 mile mark. It has a rolling, curvy, PLOWED, 1.5 mile loop. I wasn’t thrilled about the idea of 10 laps but it is much better than the track or a treadmill… The first three loops I took easy (7:35 to 7:02). The feel of the loop was easy. However, during the whole run there was a total of 1400 ft ascent and descent each. The make-up of the topology turned out that clockwise was significantly easier. Unfortunately, I didn’t figure this out until after loop 6. The first three loops I was more or less on my own. There were 5 deer and one guy walking. By the 6th loop there were about 16 other people, mostly walking (three were running). After I changed directions I started to pick up the pace with more or less each of the 15 miles being a negative split and the last mile in 5:39. It is amazing what a difference sure footing makes, despite 23F with a good 10mph headwind for a half mile stretch of the loop (more wind coverage for the last four loops). Overall, the run felt good. Avg. 6:44 HR 148

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Random running around my sister-in-laws. Mostly road but some unshoveled sidewalk and trials. Avg. 7:30 HR 141

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Mon, Dec 31, 2007 at 15:36:28

Great mileage for the year...couldn't quite catch you (dang cold did me in last week).

Happy New Year.

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

Good trail run on fresh snow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2111.6075.2045.409.60425.000.0025.602241.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):