A Balance, Redefined

5K @ ADA New Orleans

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
200120022003200420052006200720082009201020112012201320142015201620172018201920202021202220232024
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 March 3, 2024!!!

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: 0.00 Month: 0.00 Year: 331.25
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 122.22
Saucony Ride #37 - Black Lifetime Miles: 56.50
Saucony Ride #38 - Neon Lifetime Miles: 53.50
Saucony Ride #39 - Grey Lifetime Miles: 59.50
Brooks Launch #38 - Grey Lifetime Miles: 65.25
Brooks Launch #39 - White Lifetime Miles: 57.50
Brooks Launch #40 - Blue Lifetime Miles: 54.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2509.30136.203.000.000.000.000.002648.50
Asics DS-Trainer #3 Miles: 225.00Saucony Rides #3 Miles: 103.00Saucony Rides #4R Miles: 413.50Saucony Rides #5G Miles: 442.30RM 090416 Miles: 62.22WM 090416 Miles: 4.30Saucony Rides #6B Miles: 395.00Saucony Rides #7M Miles: 404.10Adidas Adistar (flats) #2 Miles: 82.20Asics DS-Trainer #4 Miles: 296.60Asics DS-Trainer #5 Miles: 296.10
Night Sleep Time: 2189.00Nap Time: 3.00Total Sleep Time: 2192.00Weight: 144.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

So how do parents with a new born spend New Year's? We tried to go to sleep early. Sandra has been a trooper with feedings every ~2hrs the last few nights and wanted to get a good nights sleep. So at 9pm we did our "midnight" toast. However, 2hrs later Kristen still wasn't ready. We finally got to bed at ~11:30pm and by 12:15am I was handed the baby... She finally went down for a decent stretch at ~2am. Needless to say none of us are too rested today. In the meantime I've still been plugging away at the grant. I'm normally a slow writer but between breaking ground in a new field and the sleep deprivation the going has been extra slow. Two more weeks and at least one of the grants will be out. Wanting to keep up the momentum I now have going with the running I did do some treadmill miles. I have to keep to my current priorities, baby and grant, but at the same time your health should always be a priority so I'm making sure to get in a little at a time. There will be a place for training again (hopefully sooner than later).

HAPPY NEW YEAR!!!

Asics DS-Trainer #3 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 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 had a restless night. No particular reason, just didn't seem to be sleeping when my eyes were closed. Kristen actually only woke up twice between 11pm and 5:20am when I got up so that wasn't the reason... I got some good grant work in the morning but the rest of the day has been "elsewhere." Today will be my last "official work at home weekday." Monday it will be back to the bench as some of my reagents are finally here and I have to do two experiments to see if I can use the data for the grant. Other than that Kaitlyn kept me company on another outdoor run. The weather was nice for a winter run and by the end of the run my hat and gloves were off and my sleeves were rolled up.  

Asics DS-Trainer #3 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Well nothing special. Last night was ok for sleep. The grant work drags on and as it is boring to read about it in these entries some days it is as boring to do. I've enjoyed reading about a new field of research but getting it all into coherent paragraphs takes time. However, as with anything the more you do it the better you get. Just taking breaks for meals with family at this point, maybe a little pre and post playtime but I should really have the first grant done by Friday so… The weather wasn’t too bad outside but the new snow and the wind made me decide to just go the treadmill route.

 

Something of note. I’m not sure if this is a good thing or a bad thing. This is my highest mileage week since St. George. Bad thing because that is a long time to be away, good thing because at least I’m finally moving in the right direction again.

Saucony Rides #3 Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 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. Today was a full day, as I'm still working. I got up early to get a head start on the grant. But even with the extra hours I'm still feeling underwater today... The only thing I did not grant related was to eat and run a few shopping errands with Kaitlyn. I'll stop at midnight no matter what but had wanted a full draft tonight that doesn't look like it is going to happen :(

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Mon, Jan 05, 2009 at 12:24:35

Busy day. At least you did work hard that that will pay off. Give your thoughts and mind to the Lord and the grant will come together.

How's the new baby?

How's your knee feeling today?

From Jon on Tue, Jan 06, 2009 at 21:52:45

Make sure to get some sleep...

From Adam RW on Tue, Jan 06, 2009 at 22:10:47

Thanks guys.

The new baby is great. She is behaving as well as a new born can and seems to be growing fast! She is already almost 9lbs and not even 3wks old.

My knee is not doing well. I think it doesn't like stress. I'm actually going to have to take today (Tues) off because of time constraints.

Kory, Prayer and faith in what is right will help us all. The hard work is just window dressing :)...

Thank you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

As much work as I got on the grant done yesterday is as little as I got done today. Going into the lab is dangerous. It is nice to feel needed but sometimes the constant questions get overwhelming. I was able to get the “final” preliminary experiment started and should have the data by Wed…

Today was my first full day back in lab and it was hard being away from the girls. I really enjoyed eating all my meals with them.

On the treadmill late. I wanted to get in a run but was running out of time so I decided to go a little faster. I even did the last mile at 6min first ½ and 5:30 second ½. It felt great to sweat again. Leg actually felt better after the run than it did before. Maybe the pain has been my legs on strike from being a slacker…

.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 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 too much. I thought I was going to be away from the bench and back to the grant but things have a way of getting in the way of each other. 

I'm now on errand duty for everything, especially with the snow we've been having. So I spend an extra two hours in the car going to school and back and forth from work. Kaitlyn was not up to having her daddy leave her at school. It is strange she's talked about school everyday during the break and when she got there she definitely did not want me to leave... In the end everything worked out though. 

Oh yeah on top of the grants, it was "suggested" that I write two abstracts for a meeting later this year. The good news is I had to write one for the grant anyway and the other one I was supposed to have had written up already so this is a good kick in the butt.

Anyway enough stalling back to work :)...

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From wheakory on Wed, Jan 07, 2009 at 14:44:37

Sounds like the extra writing will keep you motivated which you don't need anyway.

My kids talked about school too on the break, and when it was the first day back they were not too bad. My oldest is actually going to a different school this semester (she's in 7th grade), because this school will help her transition better for High School. The other school was more like a private school setting.

Sounds like you have a busy schedule... How's the knee feeling?

From Adam RW on Thu, Jan 08, 2009 at 09:11:07

The writing helps me focus. All to often I get into blinder mode and just do the experiments. Writing really forces you to think about what you are doing.

That's a good idea for your daughter. I did the exact same thing. I was going to a private grade school but knew I was going to switch to the public high school. So to "get my feet wet" I did 8th grade at the public junior high. My sister did both 7th and 8th. I think the combination of private and public education was a good one.

The knee is tight, the stress has a way of making it worse. But it will all be over one way or another soon...

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

How is the saying? Two steps forward, three steps back. Overall, things went well today. I worked from home and got more done on my grant before than the previous two days combined. Also, when I did go into lab in the afternoon I got some results back that fit my hypothesis and allowed me to write another section in my grant. Problem is I had to write another section in my grant. That took extra time out of my day but at least it was for a very good reason. In any case by the time I finally got home and done with family stuff I could either run or get a slight head start on the grant (admin stuff due tomorrow). So I got that other stuff done as I've found running while stressed and sleep deprived is not a good idea. So for a running blog here is yet another long-winded entry with no running involved, sorry...

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

I couldn't let three days pass. My work load increased again today, don't want to write about it. But I'm keeping a positive attitude and will forge ahead. I was looking back and I've been in this mode for a little too long. Good news is that on the 23rd no matter what the grants will be out of the way until at least July if I don't get one and maybe for up to three years if I do. Wouldn't that make it all worth it? So after mommy quiet time (and daddy baby time) I did a few on the treadmill. My knee was stiff as I hadn't stretched the last two days either.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Tried to get a little extra sleep. I think the last three months have gotten to me. When you get into something sometimes you don't even realize how long it has been going on and sometimes it is better not to know... At least the abstracts for the meetings were completed today. Now if I could just get this grant out of the way. It amazes me to think that there are researchers out there with multiple funded grants much larger than this one. I guess it is all based on experience and I'm definitely still learning. Stayed home to keep from lab distractions but many of them found me anyway... I guess I could close my e-mail but sometimes a little help to others is needed "now". I was able to eat both breakfast and lunch with the fam which is nice. Then a little bit ago I needed a break so ran some on the treadmill. Now back to it, the clock is ticking (tick-tock).

Saucony Rides #3 Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From wheakory on Sat, Jan 10, 2009 at 02:30:11

You need to step away from your work to re-focus so that's good. Your a great organizer and you schedule your time well. Give your stress to God and mind to God when you set down and start to write the grant. I guarantee it will become easier.

There's times where I give my 1,000 lines of computer code, "where there's a problem", I'm having difficulty finding and I give it to God, and every time I ask for his help I always find the solution.

I realize your grant is time consuming and takes so much deep thought and concentration. Ask God to direct your thoughts and keep you focused.

Your doing the right thing by stepping away and I think little distractions are good (I really mean little little distractions), because it does help you to re-focus and think about what your working on and give you more ideas and thoughts. When I go out running there's several times where I've solved work related problems during the run. This little break/distraction helped.

Have a great weekend and I'll definitely pray for your grant progress.

From AdamsMom on Sun, Jan 11, 2009 at 16:11:42

What wonderful advice. "Let go and let God" has helped me through a lot.

Adam has really found some supportive friends through running.

From Adam RW on Sun, Jan 11, 2009 at 16:16:16

Thanks all. Things are moving along. Hopefully in the right direction. I took some time off the last ~24hrs and it feels good. Helped to clear the mind. Started the break with a run and just finished the break with a run.

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

I want to search how many times I use the same phrase, quote, etc.
Slowly, but surely. Is a common theme. The last 24hrs were rough on the mind. This is the largest grant I've written. It is for three years and also includes a budget. I could act as a bridge grant to my independence and begin my faculty career. It is amazing how tough it is. I underestimated the challenge of writing down three years of planning in seven pages. Trying to cover all you want to do in a concise way is tough. I met with my mentor for about 2 hours on Thurs and it took me until 4:30pm today to tackle everything we addressed, and I'm not sure it was all covered yet. But it is back in his hands. So I took some daddy daughter time and a quick treadmill run to wind down. Also, finally took a night off and spent some time with my wife.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Continued in "recovery" mode. Still no word about the grant I'm hoping that means it is better and doesn't need a lot of work that or it was such a headache that my boss put it aside... In either case it is supposed to be submitted to the university tomorrow for final submission on Thurs. In the meantime I'm to be working on the second grant for Friday and a presentation for my lab meeting tomorrow. Oh boy!

Spent the morning with Kaitlyn, just did a treadmill run and now back to it...

 


Saucony Rides #3 Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Phoenix on Sun, Jan 11, 2009 at 22:36:42

Keep checking them off. . .

I'm finally done with experiments and it feels nice to be able to focus strictly on the composition of the grant. I was supposed to give lab meeting on Tuesday, but got out of it.

From Adam RW on Sun, Jan 11, 2009 at 22:43:29

Lucky bum... I'm working on the talk right now. Fortunately I wrote those abstracts earlier in the week so I'm just doing a quick rundown on the data from those. I had made the figures for one prior to starting the grant and the other was based off the grant so I have a good number of slides to fill the time. I'm concerned about the grant I sent it to Dale yesterday and still haven't heard back. Either it was so good he didn't have comments or it was so bad he'll say just go ahead and submit. I was optimistic about it when I sent it but whenever I look back I think of flaws. The main thing is I just need more practice writing.

From wheakory on Mon, Jan 12, 2009 at 15:48:44

Adam - don't worry about things that are out of your control. If you felt like you put your best effort into the grant than that's all you can hope for, and the rest is in the Lord's hands.

This advice I can take myself sometimes we worry so much that it makes us think negative. The best thing you can do now is start on the second grant and focus your attention on it and keep your mind out of areas you can't control.

It's good that your able to run on your knee. Have a great great day and think positive.

From Adam RW on Mon, Jan 12, 2009 at 22:24:19

Thanks Kory. I hope that your advice sinks in one of these days...

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

I really wanted to start this week out right. But with lab meeting and then thinking I could do bench work while finishing up the odds and ends of my grant I ended up being in lab from 5:30am to 6pm... That alone would be fine except now I start shift two. Goal is to be asleep before midnight. No run as it didn't seem like the best thing with lack of sleep and what else I still have to accomplish tonight.

I forgot the most important part. I did get a running surprise. The St. George Results Book arrived today and Kaitlyn and I are featured front and center in the internal picture montage. It was a nice surprise. Also, Josh S. made it in there as well though he looks like he might have just run a little bit harder than I did :)...

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From wheakory on Tue, Jan 13, 2009 at 12:03:08

Get some rest when you can, and that's definitely more important than running. Your right about running with a lack of sleep, it really does benefit your form. I've done it and felt like I drag my feet and the stride is different and your mind isn't focus.

You really do make good decisions about your running and I admire that. It's something I need to follow. Have a good day and I hope you accomplish what you need to at work.

From Jon on Tue, Jan 13, 2009 at 18:51:06

Yup, I saw you on pg 31 and was going to ask if you had received your yet... nice picture.

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

Last night Kristen reminded us that the person who coined the phrase slept like a baby didn't have kids. She finally tired herself out but not after frazzling mommy a bit. I unfortunately passed out from the long day and actually woke up exactly one hour after my alarm was set for... The day ended up going fine despite the fatigue of the day and night before. Overall very frustrated about the horrible parking situation at The U took me over 20 min to find a spot twice today! What a waste of time. But otherwise things are moving alone in the right direction and one way or another the grants will be behind me in 10 days. Just a few on the treadmill to stay sane. I haven't talked about my knee much and I have to admit I still feel something but not enough to make me concerned at this time. Next month (with at least the grants out of the way) I will focus on getting my weekly mileage back into the 40 range.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Well today is the day. I decided to do some bench work while trying to complete the grant. It led to a very long day. However, when it finally ended at 12:05am I had one of the grants submitted. After bedtime I decided a few miles on the treadmill were in order.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

VERY tired and still one more grant to go. The day was a fun break though. We co-op at Kaitlyn's school and I got to go and play with all the 2yr olds this morning. Then into lab for a little more bench work and then back to grant number two. Soon it will all be over and back to just the "normal" workload. As reward for getting the first grant done I went home a half hour early and ran outside pushing Kaitlyn. 

Saucony Rides #3 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From redrooster on Thu, Jan 15, 2009 at 23:21:15

I read your entries about grants, wondering what dept you are in and what you work on and if we have met... I am a biochem professor at Utah State. I am chartered on PCMB NIH study section so am madly reviewing grants right now for February meeting. Wish I was writing something instead!

From Adam RW on Thu, Jan 15, 2009 at 23:29:25

Hi Scott, Something tells me we met once. I recognize your face from your blog but am horrible with names. I'm a post-doc in the new Molecular Medicine department formerly Human Molecular Biology and Genetics. The grant I submitted today was for the Juvenile Diabetes Research Fund. The next grant is for the American Heart Association. I can say that this was a new experience for me. The JDRF was the first grant with a "real" budget. But despite the pain, I've enjoyed taking time to think about my research for once, instead of just doing it...

From Jon on Thu, Jan 15, 2009 at 23:44:02

Long hours suck.

From redrooster on Fri, Jan 16, 2009 at 00:30:26

I am planning to run the DN 10K this year. maybe we can meet up if you are recovered and run it. kind of a crazy race with the chaotic start and insane downhill. good luck on the postdoc and getting the grants funded. Scott

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

Today I was pretty tired. However, I was still going to town on the second grant. It was due to the internal powers that be today. The day went fine and I did a "hard" run on the treadmill. 

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Nearly 7hrs of sleep with only two interruptions. The rest of the day I was finishing up some loose ends with lab. I thought I would be done at 10am and didn't finish up until nearly 3pm. Then spent the rest of the day with family.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 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 glad to more or less have the grants behind me. Now starts the waiting game. The day was spent with family and running errands around the house. During nap time I headed outside for a run. It was great to get out. I also bumped up the mileage to a crazy 6!!! I know I have to calm down. However, the "full" night's sleep (only up for about 30 min at 2am and again at 5am ea.) must have had me over-ambitious. My knee is tight from the efforts but I'm coming to grips with the fact that I may just have to "learn to live with it..." Ran over past suicide rock and back.

It is hard to believe but I just double-checked. This is my longest run since St. George...

Saucony Rides #3 Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From wheakory on Tue, Jan 20, 2009 at 13:44:53

Great job. It really is good to be cautious on the knee. You want to enjoy life with your kids as they get older to have your body in good shape to play with them.

I hope the rest of your work isn't as stressful, and that the grants are a success.

From JD on Wed, Jan 21, 2009 at 15:39:32

Congratulations on the "long" run! It's a relief to hear you've got the bulk of the grant work behind you. Good luck!

From Adam RW on Thu, Jan 22, 2009 at 12:21:06

Thanks. I'll take what I can get. Right now it is just a matter of switching gears yet once again...

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

This has been a good week. The second grant was more or less completed at 11pm tonight. I did some treadmill miles after bedtime.

Saucony Rides #3 Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From AdamsMom on Thu, Jan 22, 2009 at 08:04:03

I hope you mean the girls' bedtime and not that you were sleep running :}

Love, Mom

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

Nothing noteworthy. The AHA grant left my hands "forever" at 11:20am this morning. Now it is the waiting game. 

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 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 trying to build back the mileage. The hardest part now is finding the time. I've easily recommitted about 8hrs a week so to get any "real" mileage in will be a challenge. As I get back into the lab routine over the next few days we'll see what I can work out. Today I came home a little early with the intent of going running with Kaitlyn. However, listening on the radio to how this was one of the 5 worst air quality days this winter made me change my mind. Instead I just did the treadmill while Kaitlyn played. At least we still get to talk. In some ways it is more interactive than when we go for a run together outside.

Saucony Rides #3 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Thu, Jan 22, 2009 at 14:03:55

Nice run and good quality time with the your spouse. I wish at times my wife would run with me again, or I actually ran with her when she was running.

I hope the Lab and everything doesn't disturb your life anymore than it is. But we can all be thankful for a job.

From air darkhorse on Fri, Jan 23, 2009 at 14:26:17

Better than running out the muck. I tpeople are crazy for running in that stuff. The particles are so small they that they lodge permanently in your right?

From air darkhorse on Fri, Jan 23, 2009 at 14:27:42

Sorry, in a hurry on that one!

From Jon on Fri, Jan 23, 2009 at 21:15:49

Congrats on getting the grant finished.

From Adam RW on Sat, Jan 24, 2009 at 18:48:04

Kory, Each section of the year seems to get a new focus. But as you put it we wouldn't be able to do everything else in life without a job. I enjoy what I do I'm just sometimes (alright all the times) a bit too compulsive about my goals, be it family work or running.

Steve, I'm sure it doesn't do anything good for your lungs. Not sure about how permanent but it is just not worth risking it when you can't see the next building through the haze. I remember the story of Steve P. running at Hayward Field after a fire in the area and coughing up blood. Not something I want to do.

Jon, It does feel good to get that behind me. It is such an anticlamatic thing because getting it done really doesn't mean anything. So much work to be at a panels whim now. Also, I don't find out about their decision for 4-5 months...

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

Loving the treadmill... Having my nights back to me instead of work is a strange experience. My wife enjoys it as I've double my baby duty time.

Saucony Rides #3 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.002.000.000.000.000.000.003.00

More treadmill miles. The RED air quality just doesn't do it for me. I was short on time as I wanted to get the run in before dinner so I decided to spice it up some. I started the treadmill at 8mph and then kept clicking it faster every 1min or .25 mile or both... I got to 6mpm by the end of the first mile then kept going. I wanted to break 19 min so I really ramped it up the last to the max of 12mph or 5mpm for the last 0.1 of a mile. I broke 19 and my knee felt pretty good. Sore but "ok". 

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

You have to love the rain. It finally knocked the crud out of the air. The conditions reminded me a lot of St. George. It was just below 50F and rained on me the whole time. Luckily it wasn't so windy. I wanted to add on another mile this week as I build back to "real" running. The first three miles were all just above 7:30pace. The next mile was just over 9pace but through the dog back and a 1/2 mile stretch of ice. Then the last three miles were all just at 8. Overall pace was 8:01 and my HR was 146. My knee was tight at the end but not the sharp pain from before. It was nice to get a solid week of running in again. 

Saucony Rides #3 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From wheakory on Sat, Jan 24, 2009 at 21:37:33

Great run and great week. You've got more solid weeks ahead of you. Your patience is what really makes you a great runner.

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

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
3.000.000.000.000.000.000.003.00

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
4.000.000.000.000.000.000.004.00

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
3.000.000.000.000.000.000.003.00

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
7.000.000.000.000.000.000.007.00

A week in review.

Saturday was a split day. It finished my longest week since St. George with my longest run (7-miles) and one of my fastest miles. This had me feeling great. In fact my legs felt the best they have since before the injury. However, by the end of the day my knee felt the same that it did immediately after the run.

Sunday and Monday I took off. Lack of sleep helped me make those decisions.

By Tuesday I just wanted to do anything so I did some miles on the treadmill. Wed was more of the same. But the night’s lack of sleep and more work back in lab had me dragging my legs. Thurs however we were blessed with a full night’s sleep. Kristen slept 8hrs straight. Thur and Fri were just more treadmill miles. The problem with when baby sleeps that much, is she is rested. The next two nights were horrible. She didn’t really go down until about 2am on Fri and woke up every 1-2 hrs on Sat. Today I was a zombie. I don’t see how she could get three nights like that in a row so wish me sleep.

Saturday I got outside and did a home loop with a SH loop. Avg. 8:19 HR 142

The good news is that my knee feels relatively ok. The bad news is that I’m back on the NSAIDs… I’ll give them another week and go from there again. Also, I’ve readjusted my mileage goals and will add on more slowly.

Asics DS-Trainer #3 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Mon, Feb 02, 2009 at 00:31:39

Is there a diagnosis for the knee? Man reading about your baby troubles doesn't make me so excited to have mine. J/k I am still excited.

From Adam RW on Mon, Feb 02, 2009 at 15:54:18

It is all good. And as with anything else this too will pass. I did have a talk with her last night though. But she didn't buy it. She just looked at me and smiled...

From Adam RW on Tue, Feb 03, 2009 at 14:55:51

I didn't really answer your question. No diagnosis on the knee. I've seen a few people now (five) and nothing concrete. And yes you should be excited about the new addition. The smiles are great and each day only gets better. I'm still saying that with my older daughter as well.

From josse on Tue, Feb 03, 2009 at 16:44:18

Yes I agree, I think babies are a lot of work but they get cuter and funner the older they get. My favorite it 3-5 years old. They say the funniest things.

I hope you figure this knee thing out. It is a bummer to have something hurt for that long, I can sympathize.

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

Updated for the week yesterday...

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Last night was one of the harder nights but they are all good. I may have given the wrong impression. Sleepless nights with baby are expected and I'm just keeping track of them. The goofy part is that she started out sleeping 3-4 hour stretches and night and has dropped to the 1-2 hour stretches. Which alone would be ok, but when she is up for 30min-1hr each wake up it gets a little harder. Though I was exhausted today I made sure to get on the treadmill a little...

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From jtshad on Tue, Feb 03, 2009 at 14:58:55

Ah, the life (and lack of sleep) with with a new baby! Hope all is well with the family and work, you have been busy. Looks like you are working you way back into running which is good but you have a lot on your plate right now so take it as it comes.

Take care my good friend.

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

Sleep was about the same but I went to sleep earlier and slept later so even with the interruptions still managed about 6hrs. Today however was so slow. I really feel "off base"... Did the treadmill run after baby time (Sandra's rest time). This has been a good routine so far and will help keep the mileage down. In addition to starting the NSAIDs again I did start Glucosamine/Chondroitin/MSM. So far so good. 

Saucony Rides #3 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

I took Kristen until about 11pm. Then slept in another room last night. I slept a good 6.5hrs with only one wake-up! The day was also the first one in a few months were I felt "normal" at the bench... Just treadmill miles, one at pace... Man would it be nice to run 26 of those back-to-back someday.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

Last night was a rough one. From 10:30 to 2:30 Kristen woke up every hour. Then I took her and she cried for nearly an hour before I got her to sleep. The good news is that we then slept until 7:30 though it was co-sleeping and it was on her belly, two no-nos but it worked... The day was fine and today marked her 7wks "b-day". It was also my first solo daddy night as Sandra was doing an activity at the local Ward. It was great the treadmill worked charms on Kristen. She just watched me and smiled every time I looked over at her. She started to cry at mile 2.5 so I just increased the speed and the change in sound distracted her until I was done. Good thing I'm running so few miles... 

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Fri, Feb 06, 2009 at 12:21:58

Great job daddy! Seven weeks wow that has went by fast. One way to look at the low mileage is it will give the knee some extra rest. Your a great runner (like I said before), and you have many great race days ahead of you.

From Adam RW on Fri, Feb 06, 2009 at 12:41:16

Thanks Kory. It is fun seeing her smile. I think the treadmill runs with kids are better than the jogger. Much more interactive especially with my older daughter. All I want is one "real" stab at the sub-2:30. I'm hoping 2010 will be my year for it.

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

So far today has been the most “normal” since before my injury. The night’s sleep was still pretty poor, but Sandra took the brunt of that so I owe her tonight. I got in early to lab set up three experiments and was out the door for a run toward City Creek. It is funny how I can miss that run. The most boring part is all I could do today but it was still missed. In typical fashion of this year it rained on me but more of a mist and when I was out there it was still about 46F. Today I stop the NSAIDs again but I’m going to keep up with the G/C/M for a few months. Knee is tight but nothing out of the ordinary.

Saucony Rides #3 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From air darkhorse on Fri, Feb 06, 2009 at 12:58:13

Sorry to see that your still struggling with that injury. Keep you in prayer Adam..

From JD on Fri, Feb 06, 2009 at 13:20:56

So good to read such a positive report on your blog. Hang in there, you're getting stronger!

From Jon on Fri, Feb 06, 2009 at 13:27:34

Are you going to make a surprise appearance at the Strider's 5k tomorrow?

From wheakory on Fri, Feb 06, 2009 at 13:36:48

That's great you were able to get out the door and enjoy a run. I hope the knee tightness decreases. The temp at 46 degrees must have felt like a heatwave.

From Adam RW on Fri, Feb 06, 2009 at 13:42:11

Jon, You spoiled my surprise. The whole baby, grant, knee injury has all been my plot to blow everyone out of the water tomorrow. I've actually been hitting between 90-110 mpw with ~10 of those miles in intervals at 4:30-4:50 min pace. I'm thinking a sub-15 is in store :)...

JD, Thanks. At least I'm moving in the right direction now.

Kory, I had to take advantage of the weather today, run or not. Between the air quality actually being "green" and ths snow in the forcast for tonight...

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

Overall a good day. Daddy duty all morning. Sandra even went out for a "run" then I headed out for mine around 2pm. Just a home loop. Nothing noteworthy which is a good thing. No news is good news.

Saucony Rides #3 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

It just so turned out that after family time I had time to take Kaitlyn for a run today. We did our SH loop. We didn't have any problems but did get rained on most of the run. Nice and easy effort and pace, 126/9:10...

Saucony Rides #3 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Nothing special. Just a typical Monday finished with a treadmill run.

Saucony Rides #3 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Commuter run to work in the snow. It was nice running outside and starting the day off right. However, my head was/is very foggy today. My knee was a little tight but not too bad.

Saucony Rides #3 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Nothing special today. Felt better than yesterday but time caught up with me and I only had enough to squeeze in two treadmill miles.

Asics DS-Trainer #3 Miles: 2.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Got some real sleep last night. Kristen has been sleeping 5+ hr stretches the last few nights and it really makes a difference. Also, I co-oped for Kaitlyn today as school so I got to sleep in. Overall a fun day. After the bedtime routine I actually headed out the door for a run. Nothing special I just beat the 8min guy (by 1 sec). It was cool out but I was dressed fine and going slow enough that it felt good. Also, it was just nice to be outside. Knee a little tight but watch-ya going to do? 

Asics DS-Trainer #3 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Nothing special today. Felt like I got a lot done in lab but still lagging a bit behind. Time to focus on that again some more. Next to writing some papers. After the bedtime routine I did a quick two miles on the treadmill before movie time.

Asics DS-Trainer #3 Miles: 2.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well I made my goal. I'm back up to 30 again. Slow and steady wins the race, right? Today was a good day. Spent most of the morning cleaning around the house and shoveled twice. By the time I made it out for the run the sun was out and it was pretty nice for a run. It says it is only 35F out but it felt much nicer. 

Saucony Rides #4R Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From paul on Sat, Feb 14, 2009 at 18:45:09

Nice job. Your patience will pay off.

From Adam RW on Sun, Feb 15, 2009 at 21:58:30

Paul, Thank you. You are a guiding light when it comes to showing what patience can do. I hope I can take what I've learned from you and apply it to my road to recovery. Congrats on breaking double digits for the day yesterday.

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

Well today was a good day. Started with the family breakfast then

church with Kaitlyn. After a few errands and lunch I went out for a run

in some beautiful weather. Knee felt ok so overall a good outlook for

the week ahead.

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jon on Sun, Feb 15, 2009 at 21:10:59

Is your life a lot calmer now?

From Adam RW on Sun, Feb 15, 2009 at 21:56:12

The last few weeks I've taken it as easy as I could. It has helped a lot that Kristen can now sleep some 4-5 hour stretches. Work will be picking up again as whenever you let something slide it builds up.

From jtshad on Tue, Feb 17, 2009 at 12:22:26

Good start to the week from all perspectives.

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

In to work early and out a little early as well. Ran with Kaitlyn toward SH but not around.

Saucony Rides #4R Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Went to sleep as early as Kristen would let us and then slept in as she decided to sleep a full 7.5 hrs. So overall I was pretty rested. I did the commuter run in to lab this morning and felt pretty good. Slow but not much pain.

Asics DS-Trainer #3 Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Wed, Feb 18, 2009 at 17:02:03

Ah, sleep! Glad the pain is going down.

Hang tough!

From air darkhorse on Wed, Feb 18, 2009 at 17:26:45

Nice.. Glad to hear it.

From Adam RW on Fri, Feb 20, 2009 at 13:54:21

You two both seem to be hitting some good training. I hope with the improvement of the weather and the lack of additional pain in my knee I'll be up there again with you soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

Nothing special today. Felt very tired but otherwise plugged along. Did a treadmill run after the bedtime routine. Increased the speed 0.2 mph each minute starting at 8 min/mi.

Saucony Rides #4R Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Commuter run with an extended campus loop. It was chillier but still not bad. I was very slow this morning >9min pace but with the hilly campus and just overall fatigue that set in yesterday I was fine with the run. The knee was bugging me a little more today than on Mon but it wasn't worse after the run. My daughters also appear to have picked up a little cough and I'm wondering if I'm struggling with that in the background.

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Phoenix on Thu, Feb 19, 2009 at 18:11:11

If you feel up for a long run, let me know. Good luck with the knee.

From Adam RW on Fri, Feb 20, 2009 at 12:34:27

Eric, We are most likely going to the new Temple in Draper tomorrow morning with my wife's friends. So it would have to be in the afternoon. But if you would want to run at ~1pm for 8mi I would be up for it.

From Phoenix on Sat, Feb 21, 2009 at 12:37:52

I went long this morning. I'll go 14 or 15 next Saturday too if you're up for it. The Jordan River Parkway Trail was completely free of snow. It was great to get off the treadmill.

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

In to work early for a meeting. Then home to watch my older daughter while Sandra took my younger daughter to the doctor for her 2-month check-up. I just did some easy treadmill miles while we watched Word World. I tried the random hill mode today which was a good way to spice it up. I typically have just done flat and either one speed or adjusted it myself. It was good to use some of the other features on the treadmill considering we've had it for two years now.

Saucony Rides #4R Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Fri, Feb 20, 2009 at 12:48:59

Nice run. I usually set my treadmill on a 1% or 2% incline. But like you I've never really played with the programs and we've had ours over a year now. What percentage does the hill mode incline go up to?

Hows the grant process going? Did you ever hear back from your proposal's?

I hope life is well for you.

From Adam RW on Fri, Feb 20, 2009 at 13:49:36

Kory, For this particular run it went up to 4%. It ranges from 0.7% up. It changed about every 30sec-1.5min. For my treadmill there is a start set and I think it adjusts the range by that. I think there are 10 levels and I chose the middle 5.

I won't find out about the grants until June. Science is like marathon training. Hours and hours of work for one big day far down the line. Definitely a job of delayed gratification. The biggest "buzz kill" is that I put in all those hours and the full grant may never be read by anybody. Essentially in May a committee gets together. Say there are 5 people per group. Each get 5 grants and choose two discuss of those 10 grants maybe 3 get funded... But the first person may only read the abstract and triage the grant at that point...

From wheakory on Fri, Feb 20, 2009 at 13:57:11

I really hope the hours you spend on the gran payoff. You deserve it. If not you've definitely increased your writing skills. That's something I need to improve on.

Good luck and I'll try to keep hopping in and out of your life.

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

Well things continue to move in the right direction. There is still knee pain but there doesn't seem to be more. Also, since the NSAID intake is so much decreased I would have to say overall there is less pain. The morning was spent doing family things we decided to tour the new Draper Temple with my wife's friends. It was interesting and probably not an experience we will ever get again. After lunch I went out to enjoy the beautiful day despite the fact that I know have the cold that everyone else in the house has. Luckily it is more or less just a runny nose so it didn't cause too many problems. I did the dog park/sugarhouse loop.

Saucony Rides #5G Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Still not the healthiest of campers. It's a shame that when my knee is finally feeling better this cold hit. Luckily the first one in the house to get it is starting to show sings of improvement. Unfortunately, she had symptoms for six days total so I'll hope for a shorter spell. We all went to sleep earlier and slept in later. So even with additional wakeups from the littlest one not being able to breath through her congestion, we got more sleep. I'm not sure if a full 8 but it was probably close. After prepping for dinner I did a loop around Liberty Park from home. It was fine except that the way back is all uphill. 

Saucony Rides #4R Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 150.00
Comments
From wheakory on Mon, Feb 23, 2009 at 11:47:11

That's nice you were able to get out there and get some miles in. Going uphill at the end definitely is not enjoyable when your not feeling your best.

Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

A typical Monday. In to work early to get some stuff done before lab meeting. The day seemed to fly by. With being sick most of the weekend I felt more behind than usual but managed to end the day on time. Then after dinner ran on the treadmill. The 8min progression run changing speed every minute. Kristen enjoyed watching, who needs a baby mobile when they have a daddy on a treadmill. With everyone still sick getting things done and planned has been a little rough but we make do and try the best we can...

Saucony Rides #4R Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From AdamsMom on Tue, Feb 24, 2009 at 08:16:50 from 69.219.145.255

I'm so glad that you could both run and keep my granddaughter entertained!

Love, Mom

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

Today was a pretty productive day. Overall happy with what I got done at work. Then after a conversation with Sandra finally made it out for a run at ~8:30pm. I little later than I wanted but still ok. I just ran southish and back. I kept a pretty good pace 7:46.

Saucony Rides #5G Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Today was the opposite of yesterday. Making waking up every 1.5hr during the night had something to do with it. During the day I just never got momentum to get stuff done. I did drag myself outside for a small loop around home.

Saucony Rides #4R Miles: 3.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From jtshad on Thu, Feb 26, 2009 at 11:56:09 from 204.134.132.225

Life with a baby, enjoy it while it lasts because as you know the challenges just change as they get older.

Hang in there!

From Adam RW on Fri, Feb 27, 2009 at 10:12:16 from 155.101.152.103

It does and it is amazing how much of these first months you forget by the next time around. I guess if you didn't the world population would be much smaller. However, as you know it is all worth it. I can't wait for 15yrs in the future when I have two high school girls on my hands...

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

Well today started off on the wrong foot but I did find some balance later on. I thought I was completely past my cold but woke up coughing a little. I think this has to do with the poor sleep the last few nights. Last night was probably the worst. We were woken 4 times between 10pm and 4am for about 30m to 1hr each. The longest stretch of sleep came when I turned off my alarm at 4:30am and was able to sleep all the way to 7am. This is where the day started awry; I ran start into work 2.5-mi then set-up an experiment. I then decided that I would finish my full planned run. So I ran toward City Creek 5.5-mi. Overall this decision helped to turn around the day. The run was pathetically slow but by the time I got back I was feeling better. The morning was swamped by people “needing” my help so I didn’t get to my own work until after a lunch meeting.

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Planned day off. Tomorrow I may try 10 for the first time since STG. Last night was a better but still started off rough with unrest from midnight until ~1:30. I was then able to sleep all the way until my alarm at 5:45am.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Fri, Feb 27, 2009 at 10:29:28 from 138.64.2.77

Ah, kids.

From Adam RW on Fri, Feb 27, 2009 at 10:35:53 from 155.101.152.103

How's your newest arrival treating you?

From Jon on Fri, Feb 27, 2009 at 12:31:19 from 138.64.2.77

She's almost 9 months old and has been crawling for a month already. Lots of fun, and very different from her sister. Kids are great. Plus my wife does a great job of handling most late-night problems so I can get some sleep.

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

Well today marked a couple milestones. First double digit day since Oct 4th. First week without worrying about my knee (I had my cold to distract me :)). And despite the random sleep I finally felt like there is hope for running in the future. I will continue with my slow and steady increase in mileage through probably at least the end of April and go from there. I did a new loop at 7:40 pace and kept my HR at a 142 avg. Last night was still rough sleeping but I was only up for two of the four wake-ups so overall it wasn't too bad for me. I spent most of the day doing errands and helping out around the house like prepping meals for today and tomorrow anything to help Sandra and her 4th night in a row with 4+ wake-ups.

Saucony Rides #4R Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From jtshad on Sat, Feb 28, 2009 at 22:40:29 from 69.20.138.125

Congrats on a solid run, 10M is awesome! What a great husband and dad, you are really engaged in your family life which is so important. Hope you can find some solid sleep soon.

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

Well I'm still feeling pretty good after last week. I got up early to take care of the girls while Sandra actually got some sleep. Then I took Kaitlyn for a run around SH before going to a blessing for one of our friend's daughters.

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Knee was a little tight today. However, two days after a "long" run I'm not too surprised. I may back off a little more this week again before going for the 40s. My run was a little late after a long day and that may have played into it. 

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Extended commute run. It was still a little windy this morning but luckily I was headed into work with the wind. Last night was more rough. Knee still pretty tight and I took the run this morning VERY slow. After I set up some stuff around lab I'm going to stretch a little extra.

Saucony Rides #4R Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Wed, Mar 04, 2009 at 14:51:16 from 134.50.89.33

Nice work. Keep hammering out the daily miles like your doing. Your approach your running very wisely. I hope the knee tightness disappears, but like you said after a long run it's not too surprising.

From Adam RW on Thu, Mar 05, 2009 at 10:04:54 from 155.101.152.103

Thanks Kory. I'm putting in what I can. I just have to remember to stay patient.

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

Knee about the same. Overall a good day though. Work was slow but I started off the day with news that both of my abstracts were accepted, so I will be heading back to New Orleans. This time to give both a talk and poster presentation at the American Diabetes Association annual meeting.

Saucony Rides #4R Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From AdamsMom on Thu, Mar 05, 2009 at 20:11:43 from 69.219.157.98

Congratulations! Will you be able to do the 5k there?

From Adam RW on Fri, Mar 06, 2009 at 08:12:58 from 155.101.152.103

I was planning on it. I skipped the AHA 5K more because of just coming off the flu. We'll see what my knee decides. It is still a good time in the future.

From jtshad on Fri, Mar 06, 2009 at 09:15:14 from 69.20.133.123

Congrats on getting your abstracts accepted!

From Adam RW on Fri, Mar 06, 2009 at 09:37:12 from 155.101.152.103

Thanks Jeff. On NPR this morning they told me the secret to your winter energy. In addition to you just being an overall stud, your noon runs help give you a pick-up with the sun exposure...

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

Kristen has been sleeping better and that has been helping a lot. The weather is crazy in that it was nearly 60 yesterday and there were probably 2-3 in of snow on the ground this morning. However, the run into work was much better than the run last night. Cold is better than freezing rain. Knee still a little achy. I just don't get what it wants...

Saucony Rides #5G Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jon on Thu, Mar 05, 2009 at 10:05:54 from 138.64.2.78

Maybe you should take your knee to counseling, see if it will open up and tell you what is bugging it... maybe you offended it or something.

From Adam RW on Thu, Mar 05, 2009 at 10:11:12 from 155.101.152.103

Jon at this point I'll try anything. You have someone in mind :) The tough part right now is I can obviously run on it. I'm just trying to see into the future to when I can "train" again... It is a big change from last year when we would have all been at Del Sol to what I'm doing now.

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

Sleep was a little more interrupted than the last few nights, but still not too bad.
I got into work extra early to set up a few things. Then went for my run. My knee was feeling the best it has all week and I was tempted to add a few miles but stuck to my initial plan. I actually ended up running past Chad's house but no sightings...
 

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Sat, Mar 07, 2009 at 13:45:22 from 75.169.155.209

Better overly patient with the knee than re-injury.

From Adam RW on Sat, Mar 07, 2009 at 14:23:24 from 98.202.223.65

So true. I already wrote this year off for competitive racing so if I get any races in it will be a bonus. I'm actually thinking about a three year plan with 5 potential marathons culminating in an attempt at a 2:3# at Chicago in 2011.

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

Well Saturdays pay off again. I ended up sleeping in and totaled a little over 7hrs hours. It felt good. There were two wake-ups but neither were much. Last Sat I planned to run 7 days of 5 mi/d this week or if I was feeling good to run 10 on Sat to get my first 40 since STG. Well the majority of the week was rough but the last few days I've felt better. Kaitlyn asked me to take her on a run so I decided to go for the full distance. I think it was also her longest run with me. She did great the whole time and never got restless. Pushing the stroller for 10 miles wasn't too bad either. My knee of course is tight but I was expecting something.

Saucony Rides #4R Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 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 had the hardest time going to sleep last night. But since Kaitlyn was "singing" at the late church service we were able to sleep in some. I was happy to get the run in today as my knee was not that bad after the longer run yesterday. Also, I wanted to get something in before the weather turned bad. Avg. 7:32 HR 150

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.000.000.000.000.000.005.00

TM run while it was snowing out. The weather wasn't that bad but I didn't want my cold gear wet for tomorrow morning. I decided to try one quicker mile. It felt ok and it was nice to get my HR over 170 and actually break a sweat. 

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Well the temps dropped a lot but luckily there was no road/sidewalk accumulation of snow. It looks like the worst of it was N and NE. (Sorry Jon I saw the 20ish something of snow you got, I hope you have snow shoes.) The run was super slow as I just went up Foothill toward the "flags" and then into work. The hour change has me dragging combined with getting back into this running thing. My knee of course is tight but with the increases in mileage and the one "hard" mile yesterday. The rest of this week will be easy and I'm only shooting for 44 at the most. Avg. 9:30 HR 137

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Tue, Mar 10, 2009 at 10:14:05 from 138.64.2.78

Lucky. I can't believe you guys got nothing and we got about 2 feet. Looks like I'll be on the treadmill all week...

From wheakory on Tue, Mar 10, 2009 at 11:54:23 from 134.50.89.33

Great work Adam! It's great to see you out there starting to pick the mileage up. You even broke a sweat, hey that's progress :-). I hope the knee continues to improve.

The time change with me as well left me dragging.

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

Well I got nearly 7hrs of sleep last night with only one wake-up. It sure makes a difference. My knee feels surprisingly good between the one continued trickle upwards in mileage and starting to mix in a little more effort. That being said yesterday was closer to 10 min pace than MP and today was just over under 9 min pace but Sun was actually at 7:30 pace and I'll try for that again tomorrow morning. Avg. 8:42 HR 137

Saucony Rides #4R Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Same amount of time in bed as last night but with three wake-ups less sleep and less rest. In any case I still had a good run this morning. Now off to stretch before parent-teacher conferences and another full day of trying to write my next paper... Avg. 7:29 HR 152; I think this may have been my fastest run (at least for over 3 mi) since the marathon.

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Thu, Mar 12, 2009 at 09:15:15 from 138.64.2.78

I'd say you've gotten 4-5 more hours of sleep than me this week. Lucky.

Are you coming to the Striders 10 mile again this year?

From Adam RW on Thu, Mar 12, 2009 at 09:20:02 from 98.202.223.65

You really have been working hard, even harder than before it seems. That and the crazy weather you've been having is a real test. I'm glad you are responding well.

As far as racing goes I'm holding off until I have at least a month of 50 mi weeks. I've tried a "hard" mile here and there and I would be very hard pressed to break 8 min pace for 10 mi right now... So I'll leave it to you to show everyone up. Last year you really showed your strength and drive. I hope this year you can do the same, even without me to chase down :)...

From Phoenix on Thu, Mar 12, 2009 at 11:24:24 from 155.101.197.35

Jon, when is the Striders 10 mile? What kind of course?

--------------

Adam, how far are you running Saturday?

Eric

From Adam RW on Thu, Mar 12, 2009 at 11:40:59 from 155.101.152.103

Eric, Check out my race report from last year. You will see what a beast Jon was. The course is challenging but "fun".

Go here to find out the race info.

http://www.stridersrunning.com/

As far as Saturday goes I'm planning on 11 mi. I would be willing to get up early to get it out of the way. Let me know if you are interested and where you might like to run.

From Jon on Thu, Mar 12, 2009 at 14:02:16 from 138.64.2.78

No way am I beating my time from last year. I just hope to not lose too much ground on the series leaders.

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

Woke up a little sore today. Last night seemed rougher with sleep. There were a few wake-ups and when I woke up 5 min before my alarm was supposed to go off I reset it for another hour. Then when I got into work I ran west and back. VERY slow especially on the way back up hill. Happy Friday all...Avg. 9:28 HR 134

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From wheakory on Fri, Mar 13, 2009 at 14:47:12 from 134.50.89.33

Very smart by getting the extra sleep. No sense running if your sore and tired. I hope you have a good weekend, and fun running this weekend. Also enjoy that baby!

From Phoenix on Fri, Mar 13, 2009 at 16:10:12 from 155.101.197.35

How is 6:30 am tomorrow? You could come by my place, and we'll take 2 cars down to the Parkway Trail on 13th South. We could go out and back 5.5 for 11. I'll run another 4 after.

From Adam RW on Fri, Mar 13, 2009 at 16:24:32 from 155.101.152.103

Sounds good. I'll plan on being at your place at 6:30am. Call if anything changes.

From Phoenix on Fri, Mar 13, 2009 at 17:01:20 from 155.101.197.35

Great! Hopefully it will be a little warmer than this morning.

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

Run with Eric at Jordon River. The course is nice and flat and we took it nice and easy. It is amazing how quickly time flies when you are in conversation. Before dinner we went for a family walk to enjoy the great day, I think it hit 60F. Of no surprise to me my knee is tight this evening. Overall, I'm happy with the week but still have a long way to go before I can even think about racing again. Avg. 8:07 HR 140

Saucony Rides #4R Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Still having troubles sleeping. Even independent of the baby wake-ups. I fell asleep a little easier than the night before but still took longer than I would have liked. Then again I woke up a few additional times. The strangest part is even with the sleep the way it has been I've been waking up about 30-45 min before my alarm clock. In any case I dragged myself out the door. It was much nicer than the last few mornings. Even with one less layer I was pretty warm by the end of the run. Took it very slow as I think I was still mostly asleep. Not to go make breakfast and then get the family up and fed before church. Avg. 8:52 HR 131

Saucony Rides #4R Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Sun, Mar 15, 2009 at 12:08:11 from 24.116.159.75

Great run and enjoy your service and family today. Your really start to comeback to the running. That's great!

From Jon on Mon, Mar 16, 2009 at 22:12:42 from 75.169.138.168

17 hours of sleep???

From Adam RW on Mon, Mar 16, 2009 at 22:57:23 from 98.202.223.65

Jon, Good catch. Maybe just wishful thinking. I've been stuck just below 6hrs. I think I function best on 7hr though, 8hrs is just dreamland. I know I shouldn't talk about such sick things to you of all people :)

From Jon on Mon, Mar 16, 2009 at 22:59:30 from 75.169.138.168

8 would be nice. I'm happy with 5-6 these days.

From Adam RW on Mon, Mar 16, 2009 at 23:02:05 from 98.202.223.65

5 is doable but everything slides and I think tha is when I start tempting injury. At least the weather is turning around for us. I'm sure that will make your early morning runs easier to bare.

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

About the same as last night. However, I was just grumpy today. I'm feeling much better now. I had one of my best runs since the injury. The warm weather sure helps. My calf even just cramped up. I guess that is a good sign, means I'm finally working again. Hopefully I can sleep well tonight and get something done in lab now as well... Avg. 7:10 HR 164 I think the HR was skewed as my first mile was my slowest and was around 190!?! maybe shirt static.

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From AdamsMom on Tue, Mar 17, 2009 at 08:49:21 from 69.219.146.97

Maybe you were just really excited to be running again. Take care of my heart (you).

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

I think last night was the worst sleep night since Kristen was born. I eventually just turned off my alarm clock as I didn't have anything set in the morning. Managed to stay in bed until just before 7am but with many wake-ups. The run in went ok, especially considering the "speed" last night. But the day just dragged. Tomorrow half the day will be meetings so hopefully I can recover some. Avg. 9:36 HR 152 still not sure about the high start HR affecting the average...

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Tue, Mar 17, 2009 at 22:18:18 from 75.169.138.168

Man, sounds like you guys are having sleep challenges. I'm sorry. At least you aren't over-exerting on the run with 9:36 avg...

From wheakory on Wed, Mar 18, 2009 at 05:23:20 from 134.50.89.33

Maybe the high start average is do to lack of sleep. Great dedication to get 5 miles in. I hope the rest of your week goes well.

From Phoenix on Wed, Mar 18, 2009 at 12:00:41 from 155.101.197.50

Its static (sleep can certainly effect things, but not this much).

It seems like your HRM does that from time to time. Mine does occasionally, but only with a synthetic shirt, never with cotton. It also tends to be worse at the beginning run when my shirt is dry. It seems to do better with a new battery in the chest strap--higher signal to noise is my guess.

From paul on Wed, Mar 18, 2009 at 12:09:33 from 65.103.252.214

Just do what Ritzenhein does: sleep with earplugs and let your wife take care of everything.

"It's been great," Ritzenhein said, of being a proud father. "Kalin has to wake up in the middle of the night for feedings, but I have my ear plugs in and my eye mask on, so I really don't hear anything."

lol

From Adam RW on Wed, Mar 18, 2009 at 12:33:08 from 155.101.152.103

Eric, I agree because when it is hotter out I don't have the problems (shirtless). Also, I always wear synthetic when I do have a shirt.

Paul, I want to stay married :)... I think we just got spoiled with my first daughter. She still sleeps from 7:30pm to 7:30am and has only woken up 6 times in the last 2 yrs in the middle of the night. I look at this as payback...

From Jon on Wed, Mar 18, 2009 at 12:43:19 from 138.64.2.76

I like Paul's earplug idea. Although the better way is to be a super-deep sleeper, like me. Nothing wakes me up. In fact, sometimes my wife uses earplugs and still wakes up to the kids, while I don't. That way you can't get in trouble- you can just say you honestly didn't hear the baby and didn't wake up :)

I've also convinced Marci that since I have to wake up at 5 am for work, and she can sleep in as late as the kids let her, she does most of the night duty on weekdays. I might help a bit on weekends (if I wake up...)

From Adam RW on Wed, Mar 18, 2009 at 12:49:05 from 155.101.152.103

Jon, That was actually the case last night. I woke up and said that we had such a better night. However, Sandra told me it was just that I didn't hear two of the wake-ups and was out like a log.

From paul on Wed, Mar 18, 2009 at 12:58:42 from 65.103.252.214

Ha, I had nights like that early on. I'd wake up and say, "wow, Seth slept through the whole night!" And Stacy would look at me and say, "uh, no he woke up 3 times". Fortunately now Seths sleeps solid from 8:30PM to 5:30AM, with very few exceptions. And I get up between 5-5:30AM, so it works out well, as I can bring Seth over from his room for Stacy to nurse, and she never has to get up at all anymore (payback for those earlier months).

From Jon on Wed, Mar 18, 2009 at 13:05:42 from 138.64.2.76

It helps that we also put the youngster in the far side of the house. If she wakes up too many times during the night, Marci just unplugs the baby monitor so we can't hear her crying. She may cry for an hour straight and we wouldn't know it (though I should note that is rare, she usually wakes up only once, at most). After all, no kid ever got hurt by crying at night...

From Adam RW on Wed, Mar 18, 2009 at 13:20:52 from 155.101.152.103

It's amazing how our memories work. A lot of this I'm sure went on with Kaitlyn and I just blocked it out.

Paul, I like the turnaround is fare play.

Jon, Two night's ago was especially bad and we did let her go about 1/2 an hour. Then she fell asleep/passed out only to wake up an hour later fully charged for another 30min of crying. Not sure which is worse, these sleepless nights because of crying or the feature sleepless nights on date night...

From Adam RW on Wed, Mar 18, 2009 at 13:21:57 from 155.101.152.103

Oops, I meant future not feature... I can't edit my previous comments anymore?!?

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

Overall today was pretty good. I had the two meeting but each ran over so I ended up getting home about an hour late. The sleep interruptions are playing with my mental state but I think things are getting better. Looking at it I actually think many nights I get more total sleep than I was a year ago. It is the being woken up every 2-3 hours that makes it rough. I took a slow run from home after bedtime. Maybe Kory was on to something as the HR was still way up. I did wet down the monitor but was still wearing synthetics. The real test will be to do a shirtless run on the treadmill with a different monitor. Avg. 7:53 HR 160

Saucony Rides #4R Miles: 6.00
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
6.000.000.000.000.000.000.006.00

About the same as yesterday. However, instead of having half the day gone to meetings I was able to spend half the day with my daughter as I co-op at her school about once a month. It was fun. I did my run in the morning before school. Now just trying to do a little computer catch-up before bedtime. I have a personal deadline for one of my projects as Monday so it will be a busy weekend.The run was very slow. Part of the sleep issue, part of the morning issue, Avg. 9:17 HR no monitor...

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Phoenix on Fri, Mar 20, 2009 at 12:34:43 from 98.202.94.115

Slow runs are great. Methinks either you or your HRM are seriously malfunctioning.

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

Well today was a good day. Got in early after only one baby wake-up (two total wake-ups) and had three things done/started before I headed out for a run. Not sure if it was Jon mentioning trail races to Jeff, Chad mentioning the new routes or return to old routes, or just the fact that it was the FIRST DAY OF SPRING and awesome outside. But I scrapped my road run and headed up dry creek. It was slow going but worth it. The first two miles were at about 21 minutes (up) then things picked up a little but nothing too speedy. The first four miles I didn’t see anyone and it was great to have the sun cresting the mountain peaks and warming things up as I went. Avg. 9:11; HR 147

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From jtshad on Fri, Mar 20, 2009 at 15:07:10 from 204.134.132.225

Glad you are having a good day! Hopefully spring has sprung...beautiful up here as well. Glad you had a restful night as well and had a good run on the trails...sounds like fun!

From Jon on Fri, Mar 20, 2009 at 15:10:34 from 138.64.2.76

Yeah for trails! And sleep...

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

Wow! Two nights in a row of good sleep. This one was part planned and part mistake. First, Kristen only got up once. Second, I slept through my alarm. When I looked at the clock it was 1.5 hrs later than what I was planning. However, it was still early enough to jump outside and get the run in. I got back a little after breakfast was finishing up. Then I went to Mt. Olympus with my daughter for a short hike before going shopping. I did actually have to go into work. While there I caught a Black Widow spider! I saw it on the the back stairs in one of the buildings. First time I've ever seen one in the wild. Then finished off the day with about 1.5hrs of playing at the with Kaitlyn. Overall, I restful family day.

The run was up Foothill past suicide rock to the Einstein's near Millcreek. So the first 4.5 mi were mostly up (-2 downhill segments). Then I went west on 39th until I caught up with the SLC course and ran that backwards to SugarHouse. The second 4.5 mi were mostly down (-1 uphill segment). The first part down was very DOWN and I kept the same HR but dropped from ~8-8:30 to 6:10. After that I leveled off at 7:30-8. Then finished up toward home. Last 1.5 mi up. It is great when you can start and finish a run uphill and have more than half of a loop run up. Avg. 7:53 HR 149

Saucony Rides #5G Miles: 11.00
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

Two nights of sleep in a row, I guess is the baby's limit. Last night was rough again. I'm going to take today off and step back on the mileage this week. I'm hovering around 1/2 mileage from before I got hurt but don't have plans of increasing more than 15 miles in the next 1-2 months. So after 2 months of steady growth I'll drop back just a little (mainly just by the day off)...

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Despite a late night and not meeting my personal deadline I’m in a relatively good mood this morning. Just have to get to it and do what I can. I got in extra early to set up and get my run in. The first three miles were into the sleeting wind at about 36F. However, after turning around and having the wind to my back it was almost pleasant. I think I saw Chad this morning heading down Federal Heights as I was heading up (~6:45am) but I was half asleep and on the sidewalk. By the time I realized it was probably him he was gone. I didn’t think about pace and spent most of the run thinking about the writing and presentations I have this week but didn’t mind. I just liked getting a head start to the day. Avg. 8:57 HR 140

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From wheakory on Mon, Mar 23, 2009 at 14:40:03 from 134.50.89.33

Nice inspiring run this morning. There's times on my runs that I thinks of solutions for issues at work.

Run is real spiritual, we could take a lot of lessons on how Ryan Hall looks a t running.

I hope the day goes well for you.

From Adam RW on Mon, Mar 23, 2009 at 14:42:57 from 155.101.152.103

Kory, So true. That video of his training run is so inspirational...

From Phoenix on Mon, Mar 23, 2009 at 17:14:23 from 155.101.197.50

Yes, the sleet stung. Towards the end it made me feel tough, just because I was out in it, as opposed to driving to work with a donut in hand and my belly sitting on my lap.

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

Opposite mood this morning. Definitely not a head start day. Reset my alarm for an extra hour sleep and then slugged into work with a commuter run toward SH then The U. The weather was better, about the same temp but without the sleet. That being said I was WAY over dressed. Avg. 9:02 HR 133

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From wheakory on Tue, Mar 24, 2009 at 11:37:56 from 134.50.89.55

You must have needed the sleep. Look at it this way about being overdressed, you burned a few more calories sweating. Anyway you look at it you got a successful running day in. The fitness starts the day off good.

From Adam RW on Tue, Mar 24, 2009 at 11:43:35 from 155.101.152.103

It does and I'm finally starting to go back down in weight again so the extra burnt calories is a good thing. For about two months I've been the exact same weight +/- 0.5lb pretty amazing actually. This is ~6-8 lbs up from "race" weight.

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

Just keeping my eyes dead ahead. I have to keep looking forward and maintain momentum. The previous few nights Sandra has taken 100% of baby wake-ups. Kristen is very anti-bottle and that has made things more convenient for me but so much harder on Sandra. That has to be the next parenting thing we work on with Kristen. Now 3-months we’ll let her cry more but until she’ll take the bottle the overall household stress if rough. Last night was particularly bad with Kristen waking for an hour every hour starting at 2am… By the third wake-up I gave it a try but wasn’t able to help much. Got into work an hour later than planned and then out the door for my run. I did see Chad today and confirmed the sighting this time by actually stopping to chat for a little. It was good to talk to him again. The conversation though brief really made me hungry for competition again. I just want to be able to run hard again every now and then. Avg. 8:47 HR 134

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Mar 25, 2009 at 12:09:56 from 134.50.89.33

Sorry about the over-stressed night. I hope your baby will get into a sleeping routine soon. Does your knee hurt when you run hard or are you trying to do base build-up before you run hard again?

Have a good day at work and God will Bless you.

From Adam RW on Wed, Mar 25, 2009 at 14:43:43 from 98.202.223.65

Thanks Kory. I think the stress was too much. Sandra woke up sick and called me to come home to help with the girls. I entertained them while she took a three hour nap and she is now feeling much better.

My knee does still hurt a little. Nowhere near what it did a couple months ago but enough to make me hesitant about bringing in speed work. Every now and then I surge some but it is hard for me to imagine running a sub-1:12 half or 2:30 marathon at this point. Right now I’d be content with a 5:45 pace 5K…

Looks like you are able to keep up with the cross-training. I always look at Paul for motivation. He is so strong and dedicated when it comes to doing what is right for his body. When I get injured I clam up and don’t want to do anything. If it is not running I don’t want to have it. So look at it on the bright side, you are helping your body maintain fitness so when you figure out your foot or it heals on its own you will be ready to jump right back into it.

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

This was a full day so I’m just updating now. I got into work early via commute run. I had three meetings today as there was a visiting speaker who is a leader in the field of transcriptional biology (what I did my thesis work on). He presented seminars in the AM and PM and I presented to him in the early afternoon. Overall, a productive day in the thought department but no time for “real” work…

The commute run was fine but very slow. It was as cold as the day before but much windier. Avg. 9:19 HR 137

Saucony Rides #4R Miles: 6.00
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
5.001.000.000.000.000.000.006.00

So far off to a good start. My daughter had a little fever yesterday but slept fine through the night. My younger daughter didn’t sleep as well as the night before but didn’t seem to be too bad. One additional wake-up but each of them were less than ½ an hour (I know easy for me to say as I slept through 2 of the 3…). I ran from lab today and decided to pick up the pace a little. As is my fashion when I’m breaking into new ground (or rebreaking into old ground) I like to stack the deck in my favor. So I did my City Creek overlook out and back and pushed the Firehouse mile. I now know I can still move my legs, about a minute slower than this time last year but it was still something. I hit that mile in 5:43 HR 179. It felt good but as far as being goal marathon pace it felt more like 5K effort… Avg. 7:31 HR 167

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From james on Fri, Mar 27, 2009 at 16:22:01 from 155.101.96.171

Wow, things sound pretty crazy for you right now. I'm glad to see your comeback is progressing well.

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

Just about 7hrs of sleep. That was nice.
The morning was a little slower as toward the end of the night Kristen started waking up frequently. Sandra took care of her though.
My plan was to run 10 miles ending at the East High track to see the finish of Bill's 5K. Then finish off with 2 miles home. I only got in 9.5 as those guys were flying. The leader came through just under 14 min. There was a little gap and then more or less solid from then on. Saw a bunch of faces I haven't seen in about 6 months or more. Actually got to talk to a few of them. Fiddy nearly broke 15 min. Really wish I was in racing shape and charging down that hill with them today but maybe next year. My knee is sore today between the one fast mile yesterday and my longest run since Oct today but not enough for drugs so that is a good sign. Avg 7:47 HR 153

Saucony Rides #5G Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From MichelleL on Sat, Mar 28, 2009 at 14:14:12 from 67.41.191.61

Wow 12 is long. Hope the knee doesn't get mad at you over it.

From Adam RW on Sat, Mar 28, 2009 at 15:48:30 from 98.202.223.65

I do what I can... Sorry to see you are also struggling. It is sad when something we took for granted, say a 13 mile run is now something just out of our reach. I'm glad that the bike has been able to take the green out of your skin and shrink you back down to normal human size. Injuries are horrible and I agree with what all the "old runners" told me when I was just a kid. The injuries only get longer each time. It was painful watching those guys run today but I just have to hold on to the hope that all my patience the last 6 months will pay off and this time next year I will be breaking 15:30 at this race!

From wheakory on Sat, Mar 28, 2009 at 18:47:11 from 24.116.159.75

Nice run. I feel for you Adam it's hard to watch or even hear people talk about the SLC and Ogden marathons or whatever race. I'm so happy for you that you got 12 miles in. You deserve to be healthy and God is going to do it for you. Your in my prayers everyday.

You did better than me I ran 3 for the first time in a week. It's mentally tough to evaluate yourself from last year to this year. But you have to have a good attitude no matter what and know good running is ahead. MENTAL TOUGHNESS!

From JD on Sat, Mar 28, 2009 at 22:32:05 from 166.128.82.52

Hope to read your race report, from this race, next year.

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

Good start to the day. Up early to get my run in before breakfast and church. The temp was great. I actually had to stop and take off a layer (~53F). It was windy though. NOAA had listed 20mph with 33mph gusts. Fortunately I was only running into that for miles 3 and 4. The rest was tail or crosswind as I did a squarish run. A good sign is that my quads are more sore than my knee suggesting that it is my lack of fitness and not injury that kept me slow today. Now just to get fit again... Avg. 8:39 HR 136

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From montelepsy on Sun, Mar 29, 2009 at 12:38:04 from 155.85.58.253

What kind of scientist are you?

From Jon on Sun, Mar 29, 2009 at 17:04:42 from 75.169.137.163

Good thing you ran before the snow...

From Adam RW on Sun, Mar 29, 2009 at 22:07:52 from 98.202.223.65

Jon, I couldn't believe the weather today. By the time I got out of the shower the wind had done a 180 and three hours later there were 3in of snow and it was 20degrees colder. I guess timing is everything.

Mike, I'm a molecular biologist that studies heart disease in diabetics. It also looks like I'm going to follow in your footsteps. I also have two girls though they are a few years behind yours. I like the style of your blog, especially the 6in high heels... Thanks for serving our country when do you come home?

From wheakory on Mon, Mar 30, 2009 at 02:34:29 from 24.116.159.75

Nice way to begin the week Adam. It seems like most of your runs you do are uphill is that correct. Great easy steady pace today.

From montelepsy on Mon, Mar 30, 2009 at 04:46:57 from 155.85.58.253

Cool job, Adam! Thanks for the kudos. Way to go with the daughters! I had a chemistry professor who said that certain professions seem to have a higher incidence of daughters. His theory was that male gametes were weaker and were further weakened by exposure to chemicals, thus daughters.

I took a molecular bio and my professor came to class one day unprepared, apologized, told us a dirty joke then dismissed class. He was my favorite.

From Adam RW on Mon, Mar 30, 2009 at 08:11:10 from 155.101.152.103

Kory, Yes most of my runs are hilly. My commute runs are majority uphill because they are point-to-point and up to The U. The rest should have equal up and down. I actually am faster if I start up because I'm slow anyway so then I can warm up even slower and finish fast.

Mike, Sounds like a familiar theory. My mom also used to tell me one about daughters too but this is a family friendly blog :)...

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

Winter’s back and so am I.?.?... I still want to be cautious and my knee is still tight but this morning was the best run back. I got into work at 5:30 as I wanted to process 105 samples before my 8:45 lab meeting. I got them done and only had 45 min to run and shower. My plan was for 5 miles and I thought I should just do 4 instead. But having been up for awhile and “running” around lab I was already pretty awake. The fun part was that despite the great weather yesterday morning the rest of that day and last night were crazy and there were ~3in of snow yesterday and ~3in last night. It was still a little windy (19F windchill by the weather channel) but otherwise not too bad. In any case I started quicker than normal (recently) and didn’t let up. I did my usual to the FireHouse run but NOT the FireHouse mile. At the turnaround I wasn’t sure I was going to make it but then I decided I wanted to beat the 7min guy. It was going to be close as the last mile is mostly up. 7:08, 7:21, 6:37, 6:24, and 7:25. It was a race to the line but I did it. Avg. 6:59 no HR monitor…

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From jtshad on Mon, Mar 30, 2009 at 12:15:32 from 204.134.132.225

Great run, good to see you back running more comfortably. Hope all is well with work and the family.

From Adam RW on Mon, Mar 30, 2009 at 14:25:21 from 155.101.152.103

Jeff, A little bit at a time. I still have a long way to go but every step in the right direction is encouraging. The tough part now is not jumping right back into it. Family is doing great and work is picking up steam again. How was the skiing trip?

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

Nothing special this morning. Though yesterday started out well. Work dragged as a typical Monday. There was an interesting talk on the lower campus and I ran into Josh S. and briefly spoke with him but otherwise... Today was about the same as last Tues for the run. Recovery/Commuter run. Good news is that even with picking up the pace some yesterday I was not any more sore this morning.
To address a comment Kory made earlier. Yes most of my mileage is hilly. For instance this run has the first 2-miles u130ft and d345ft (down to SH Park), the next 2-miles u214ft and d109ft (N on 13th), and the last 2-miles u540ft and d77ft. So really after mile 2 I am going up the rest of the way.
Keep looking ahead and now to get some typing for work done... Avg. 9:04 HR 146

Saucony Rides #4R Miles: 6.00
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
6.000.000.000.000.000.000.006.00

In lab at 6am and one set-up before heading out the door. The way out was rough into 18mph winds with 32mph gusts and sleet. However, after the turnaround it was pleasant as the sleet turned to snow and the wind helped push me along. With about a mile to go I ran into Chad and after we picked each other up I apologized and we continued on our way. Actually, we just stopped and chatted very briefly. Avg. 8:13 HR 141

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From snoqualmie on Wed, Apr 01, 2009 at 10:45:27 from 67.171.56.164

That's some wicked weather you guys have going. Great picture on your blog, btw!

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

Tough night. Kristen had been getting into a routine. It still wasn't ideal but overall we were getting used to it. However, last night was brutal. Not sure if she is getting the cold her sister and mom just had but she was up 3 times in the first two hours. Then down for two hours before getting up from 1:30-3am... Then she was done for only an additional two hours before up again though I was already getting ready for work. So zombie commuter run. The fatigue could definitely be seen in my HR and felt in my knee. Avg. 9:26 HR 156

Saucony Rides #4R Miles: 6.00
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
6.000.000.000.000.000.000.006.00

So far a much better start to the weekend. I actually managed 7hrs of sleep and Kristen must have tired herself out the night before as she only woke up once during that time and continued to sleep after I left for work to give Sandra some well deserved rest.
I was running about an hour behind though as I had given myself an extra hour on the alarm clock to compensate for the night before. The run went well. My legs are starting to feel like they have a little strength again. It is sad to think that at this time last year I was doing 2X3mi as a workout at <5:45 pace but at least I'm running again. I have a long way to go before I compete again but this week has really made me think that I will get there. Just one day at a time... Avg. 7:35 no HR.

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From paul on Fri, Apr 03, 2009 at 12:24:02 from 75.162.105.45

You are the poster child of patience, and it will pay off. Many people around here try to do too much too soon after a setback. We can all learn from you.

From Adam RW on Fri, Apr 03, 2009 at 13:00:20 from 155.101.152.103

Paul, Coming from you that means a lot. You are my inspiration in many ways. Both in the way you have dealt with your own setbacks in life and in the way you are such a life force on this blog through your comments and discussion posts. You are a "true runner" in every positive sense of that phrase.

From wheakory on Fri, Apr 03, 2009 at 13:21:21 from 134.50.89.33

Paul, is exactly right about patience. I'm one of those candidate's who tends to start back too soon. Your patience is going to pay off which I'm learning now.

Great run! I know the comparison from last years training is hard to wipe out of the memory. But I'll we can do is make the best of the health/situation that's given to us, and praise God for it.

Have a great weekend.

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

Probably could put down 8hrs of sleep but with two wakeups I rounded

down. I think I'm now fighting the cold that my wife and daughter had

as my entire body was achy. That being said it was a good morning for a

run. Mid-40s F w/ little to no wind and a slight drizzle/snow the whole

way. My knee acted up a little but I think that was fatigue more than

anything. Last nights rest helped. Today marks my longest run since St.

George and my longest week since the first week of Sept... I saw four deer during the run and ran 1+ miles with "Jason" a 40yr old that has done 34 marathons and 4 IronMan races. I just realized I told him I've done 10 marathons when I've only done 9... The pace the whole way was slow but today was more about seeing a 50 in my weekly total again. Avg. 8:16 HR 145

Saucony Rides #5G Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From timp on Sat, Apr 04, 2009 at 22:54:38 from 66.167.51.6

First time on your site, but I like your plans for the year. While I'm not quite at your pace, I think I can steal some of the goals.

Good luck, man.

From wheakory on Sun, Apr 05, 2009 at 01:14:45 from 24.116.153.110

The run was worth it seeing the deer. Nice run. It's great to see you being successful.

Hey! were both making progress. I hope your sleep is good for next week. It's hard to feel like training when you don't know how well you'll be able to sleep. That really makes it hard to plan the weekly miles.

Have a good day with your family tomorrow.

Are you going to watch the SLC marathon in a couple weeks?

From Adam RW on Sun, Apr 05, 2009 at 09:27:08 from 98.202.223.65

Thanks Kory. The deer were cool. They were trapped between the freeway and residential fences so they ran alongside me for a little before realizing I wasn't chasing them and then they just stopped to watch me pass.

The progress is not fast enough and it always seems like there is one step back for every forward. I'm just trying to keep a positive attitude about it and take whatever I can get.

I thought about helping out at mile 2 but hadn't followed through with that yet. We'll see...

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

Nothing special. Knee is sore this morning. Kind of a bummer... We'll see what happens this week. Avg. 7:58 HR 139

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From MichelleL on Thu, Apr 09, 2009 at 20:55:54 from 71.35.250.102

Sorry it caused you pain again, but it seems to be behaving itself better the rest of the week. Are you resigned to just having a semi-bum knee forever?

From Adam RW on Thu, Apr 09, 2009 at 21:57:48 from 98.202.223.65

The truth of the matter is that leg has giving me problems since 1996. If I look over my training over the last 13yrs this last year was more the exception than the role so it may be the case. Even with getting my mileage to 50 this last week I've been able to maintain my stretching that and the glucosamine seem to be a good combo. I just need my knee to behave long enough to give me a real uninjured attempt at 2:30... I just want to toe the line of a marathon knowing I've prepared and don't have baggage. If that will happen I don't know. This week I've also tried complaining a little less about the knee and sleep. I want people to visit my blog and not think it is just a rant page about "oh poor me". Right now all I can do is think positively and stay patient. I keep telling myself any running at all this year is a bonus and next year is when I'll "worry" about what is or is not happening. I just need to get the larger family balanced, with increasing work obligations this year and am mostly using the running as stress relief.

I just read your weeks of injury woes and I’m sorry to see that you are still struggling with your injury. I think the problem with truly competitive people is that we push ourselves to the limits. The problem is that we seem to find those limits. It is nice to know that you couldn’t have pushed your body harder but it would be nice to have a failsafe switch to stop us before we crossover. That or only a week punishment, at this time I would have settled for just one month. Unfortunately, I wasn’t on the blog when I had my piriformis issues. The good news is I got over mine (the knee this is a separate matter) and with how aggressive you have been with pool training/PT/massage and seeing multiple people I’m sure you will get over yours as well. If it really is the inflammation I ended up needing to go on steroids for about 10days. It wasn’t fun, it made me moody but the first day the pain went away. Then just a slow build to everything (GOOD) that happened in ’07 and ’08!!!

I'm sure you didn't think your two-liner would get all this response but obviously I needed it so thank you!

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

Overall a much better start to the day. Knee still a little sore but not the same sharp pain I felt yesterday. I think I'm being cautious but... The rest of yesterday went well and we even managed a family walk as the temp got nearly to 60F. The night was restless, however not because of the baby. She did wake up but I never heard her. I did manage to wake up three times on my own though?!? In to work by 5:30am and out the door to enjoy my first run into City Creek this year. It was enjoyable to run along the creek again, even if it is only for half a mile by the time I get down there. On the way back it was nice to watch the sun rise over the snow covered mountains. I was just coming down into Dry Creek when the first rays broke over shining on the peaks near Mt Olympus. Avg. 8:12 HR 143

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From jtshad on Wed, Apr 08, 2009 at 06:34:08 from 207.250.149.27

He is on the mend!

From Adam RW on Wed, Apr 08, 2009 at 10:42:05 from 155.101.152.103

Thanks Jeff. Hopefully racing again before the end of the summer as well...

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

A little slower this morning, getting going for sure. Commute run into work. Instead of going down 2 miles to SH and then up 4 miles to lab, I did up 2 miles toward Suicide Rock and then down 3 miles before going up the last mile. Overall, this route is easier on my body as I get the warm-up miles on the tougher part of the course. Avg. 8:11 no HR.

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well two City Creek runs in one week. It is like I’m back to my old routines… I just hope that I get to enjoy more than the ½ mile stretch that an 8 mi run can afford me soon. Probably not until a weekend run or another month goes by. Knee still tight but not bad like on Sunday. Sleep ok. Work stress is building again but I took last night off and that helped some. Well back to it. Avg. 7:48 HR 148

Saucony Rides #4R Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Cold and rainy out so I opted for the treadmill. Knee about the same so I just kept it at the same pace and got the miles in. Avg. 8 HR 134

Saucony Rides #4R Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Apr 09, 2009 at 09:09:59 from 138.64.2.76

Slow and steady gets Adam healthy...

From Adam RW on Thu, Apr 09, 2009 at 09:12:17 from 98.202.223.65

That's what I'm hoping. My knee doesn't mind the increase in mileage but it complains whenever I try and go faster...

I just noticed that the stroller story was posted yesterday for today, very good though.

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

Nothing too special. Knee pretty sore. Fairly productive day. Looking forward to Easter Weekend. Just the FH out and back from work Avg. 7:44.

Saucony Rides #4R Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Today was one of those days that reminded me why I run. Now don't get me wrong my knee was still achy and I didn't go fast but I really enjoyed the time out. We had an Easter Egg Hunt early so I got up at my normal weekday time and had to go into lab to set something up. The good news was I then drove to Popperton and ran to and up City Creek from there. I actually saw a lot of people on the road to the canyon but once in it I only saw one runner coming out and one hiker all the way up. The creek was extra loud with all the snow runoff. I made it all the way up to the snow. It was great seeing the mountains covered and making my way up over 6500ft. Exactly at the 6 mile mark the plowing stopped and I "ran" the last 1/2 mile to my turnaround point in ankle to knee high snow. It was slow going but I made it far enough up the trail that the only other prints in the snow were some hooved animal. That mile up/down was >12 min. The rest of the run I tried to take it easy. My goal was to not let myself go faster than 7min pace on the way down. It was tougher than I thought especially because the way down I started seeing tons of people. However, I kept it there and my fastest mile (the one with the most people) was 7:15. Overall, my knee doens't hurt worse than before I started so I'm counting it as a success. I even got my data from my experiment (it worked!) and made it home in time to get my daughter ready for the hunt. She managed to snag 6 eggs and pet a real bunny. Avg. 8:16 HR 145

Saucony Rides #4R Miles: 13.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From JD on Sat, Apr 11, 2009 at 13:38:19 from 64.65.159.206

Congratulations on a great week back. Your patient progress has been really inspirational to me, especially considering your abundant talent.

I miss running in City Creek Canyon. It's like another world up there sometimes.

From Adam RW on Sat, Apr 11, 2009 at 13:50:55 from 98.202.223.65

It's funny that you make the "another world" comment. For my first 50-times or so I would always turn around at the water treatment plant. I had no idea how much amazing stuff was beyond that. Before I got hurt I was running to the top of the road fairly regularly and even beyond to the trails. I really need to try the steeple chase some day. Seems like your training is paying off as well. Looking forward to your Ogden performance.

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

Happy Easter. What a wonderful morning for a run. Out early so as to get it done before the festivities. Saw two deer and two other runners. Knee the same. Avg. 8:39 HR 133

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From AdamsMom on Sun, Apr 12, 2009 at 09:01:41 from 69.219.151.168

Blessed Easter to you and all your runner friends!

Love, Mom

From Jon on Sun, Apr 12, 2009 at 09:28:16 from 75.169.139.217

Happy Easter!

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

I stayed up a little too late last night/this morning. But I finally got my manuscript draft to my boss. I've been struggling with writers block and this thing for a couple months. I decided the extra hour of sleep was worth it so I got into work a little later than normal. I decided though that I had worked enough over the weekend and also came home a little early so that I could run Kaitlyn down to SH. Avg. 8:04 HR 141

Saucony Rides #5G Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

6.5 continuous hrs of sleep. That is always nice. The day was a beautiful spring day meaning it was mid-50s F and rained on my the entire run. Much more of a drizzle and actually felt pretty good. I did a new loop from work, past Chad's up Memory Grove and then did about 1.5 miles of trails before hitting the road to finish things off. Both of the miles that included trail portions were slower than 9min otherwise a pretty nice (EASY) pace. Avg. 8:43 HR 141

Saucony Rides #4R Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Sandra on Tue, Apr 14, 2009 at 12:22:13 from 98.202.223.65

You haven't mentioned anything about Kristen recently...Hmmm, she must be sleeping better. =')

From Jon on Tue, Apr 14, 2009 at 23:34:55 from 75.169.139.217

Hey, you are above me on the mileage board! You must be improving.

From Adam RW on Wed, Apr 15, 2009 at 08:20:53 from 155.101.152.103

Jon,

No. It is just I am a different religion and run on Sundays. I cheat. It was great, Easter Morning my gift was I was the top on the mileage board for a few hours. It had been a while since I was first...

In all seriousness, I'm happy with my improvements but still not happy with the lack of speed and/or pain free runs. Knee is always a little sore just not in pain like it used to be.

From Jon on Wed, Apr 15, 2009 at 09:01:19 from 138.64.2.76

Yeah, I saw you on top of the mileage board on Sun. 8 miles, with no one else having run.

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

Well another day being reminded why I should run. Bad news is my daughter was up a good portion of last night. Good news is my wonderful wife took care of her and I didn’t even know about it until this morning. I got into work early and it was raining. I was planning on setting up one thing and heading out. I decided to set up three things and I’m glad I did. By the time I finally got out the door it was snowing! So I decided to run up the not so Dry Creek. It was just amazing, the snow, the water running down the creek. Despite the water logged feet the run was great. Of course it was slow in the mud and snow and climbing (fasted mile, 9:08) but it was still great. I was so tempted to keep going but am sticking to plan. A couple weekends ago when my mileage started picking up I planned my weekly mileage through the rest of the year. I did this for two reasons. 1. I wanted to think about training and 2. Before I was fully healthy I wanted to lay down a “sensible” plan. So I should not hit 60mpw until the first week in June and I won’t hit 80mpw until the first week in January. I will adjust but only down if pain. Even with the apparently conservative mileage if I keep to it the total mileage for TOU (18wk prior) will still be in my top three for any marathon. Knee about the same. Avg. 9:57 HR 136

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From wheakory on Wed, Apr 15, 2009 at 18:25:04 from 134.50.89.55

Nice run. That most have been a beautiful

run if you didn't want to stop.

Great conservative plan for the year. This will give you a lot of flexibility. I hope the knee continues to improve. All the hill routes you do probably does make it work hard.

From Adam RW on Wed, Apr 15, 2009 at 18:52:37 from 155.101.152.103

Thank Kory. I just like getting out and into nature again. That is really why I fell in love with running to begin with. The hilly routes are hard on it but the other options are too boring or require driving to get to. I figure as long as I keep enjoying what I'm doing I'm going to stick with it.

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

Where start. I drafted a pretty lengthy entry in my head during the run but due to time constraints this is what you get. Up at 4:40am and couldn’t (didn’t want to try) to go back to sleep for the extra 30 min so I just headed straight into work. I worked until about 7am then out the door for my run. It is funny that the other day one of the excuses that I gave Kory for not running on flatter courses around here is that most are boring. However, I tend to run the same or very similar courses every day. Then when I do find a new course I run it to death as well, speaking of which I ran my new Chad/MG/Work loop. I even saw Chad this morning on it… I was so lost in my thoughts though I almost ran past him. This time I didn’t get off the trail in MG like I did last time so it was an easier loop. Avg. 8:07 HR 144

Saucony Rides #4R Miles: 8.00RM 090416 Miles: 0.03
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From JD on Thu, Apr 16, 2009 at 14:29:09 from 64.65.159.206

RM 090416??

It's nice when you can find a new route to run that works.

From Adam RW on Thu, Apr 16, 2009 at 15:11:53 from 155.101.152.103

JD, You are quick. It is an inside "joke" with my wife. Maybe I'll fill you in at a race sometime...

From superfly on Thu, Apr 16, 2009 at 21:44:11 from 209.33.210.52

Good job Adam. I always put together a good entry on the run too but then when it comes to blogging it I never do what I had in my head while running any justice.

From Adam RW on Fri, Apr 17, 2009 at 13:57:11 from 155.101.152.103

Thanks Clyde. We need to bring a taperecorder that can transcribe for us. The problem is even fewer people would stop by my blog then...

From Jon on Fri, Apr 17, 2009 at 14:03:50 from 138.64.2.76

Make it a podcast.

From Adam RW on Fri, Apr 17, 2009 at 14:14:24 from 155.101.152.103

Jon, I like it. I contacted Garmin awhile back seeing if they could get a tracking feature (runner lowjack) but they said no time soon. But if I had the podcast with the live running... I could even wear a camera on my head!!! It must be Friday I'm stir crazy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.001.000.000.000.000.000.006.00

It is amazing how different children can be. For the most part we are treating the two girls the same. However, Kristen really has a different idea about sleep. We had three great nights but the last three have been very hard, all three for Sandra but only last night for me. I was up from ~2:45-4:15... I still managed to wake-up at my "normal" 5am and get into lab. Got stuff going until about 7:15 when I headed out for my run. It went well. Even with the fatigue my legs were feeling pretty good. Also, the weather (though upper 30s) felt nice. I hit the FH mile at 6:07 everything else was my now typical jogging. Looking forward to a good weekend (and hopefully some sleep for Sandra). Happy Friday! Avg. 7:39 HR 154

Asics DS-Trainer #3 Miles: 6.00WM 090416 Miles: 0.01
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jon on Sat, Apr 18, 2009 at 10:01:57 from 75.169.139.217

Are you going to watch the marathon festivities today?

From Adam RW on Sat, Apr 18, 2009 at 11:45:51 from 98.202.223.65

Yes. Just got back. I don't know any of the finishing times yet. But got to see a bunch of people at a few spots. I'll post more this evening. Out for family fun on this beautiful day.

From Jon on Sat, Apr 18, 2009 at 11:59:36 from 75.169.139.217

How was everyone looking?

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

The day started out right with Kristen sleeping her longest stretch since she was born, 9hrs! A welcome surprise to both of her parents who were at their wits end after the previous three nights. Got up a little later and get dressed to go out to cheer on the runners. Started to go up to Foothill when I released the course was changed to run down 22nd instead. It cuts out the fastest mile but also cuts out one of the slower miles. Only problem is they make up for it at the end.
Stood around talking to Scott. Saw one of my colleagues on her training run, Robin. Then the runners started coming. Waited only for a few of them and then headed to SH, with the course change I was going to be hard pressed to beat any down. Luckily they make a loop of the park first so I was able to see at least the full marathon leaders on their way back out. I missed the half leaders at that point. Runners I was able to cheer on included Sasha, Jeff Mc, Albert Wint, Steve A, James M and others. I waited longer than I should have and then continued down 21st. I cut back across and joined the half-marathoners.
I started running with this one guy Eric (BYU student) and just paced him through their 11 mile mark, and then he told me to go ahead. I should have known I’d have no self control with all the excitement going on around me. I caught up to and started pacing two other guys (never got their names) and took them through their 12.9 mile mark then peeled off to go look for the finishers. Didn’t catch many. Saw the guy Eric and he thanked me, I told him he should join the blog and then I headed home.
I had mistakenly thought I would be home by 9am. I saw Walter and briefly said hi. Then I saw James and Sasha doing their cool down and going to back to look for Jeff who was running the full. I joined them for about a mile. Then they stopped when the leader passed to let know Jeff know how far back he was while I continued up the hill home. I didn’t see Jeff. Not sure if I missed him or what. In any case I ended up running one extra mile today (not the end of the world) and getting home half an hour late (not a problem either as Sandra knows if it is a race or “one” more experiment in lab I never judge my time correctly).
After a good stretch we started family fun and that was the rest of the day, shopping and a 2+ mile walk in the beautiful spring weather followed by a grilled dinner eaten outside.
Running details, finally: The first nine miles I pushed harder than I should have but didn’t even look at the Garmin splits and was just going by feel. My breathing never got hard. My HR went up there but the breathing was controlled. My second mile was very quick as I was trying to get the park, 5:51 fastest in a while. I also had two 6:11 mixed in there. First nine miles were at a 6:26 average with an “easy” effort. The remaining miles were slow either talking with people or making the climb back up to 22nd East. Total Avg. 7:17 HR 161

Overall, happy with the experience. Always fun to go and cheer on friends and it was motivational. Good to know my legs are still attached to my body and aren’t too worse for the wear after the abuse today. Plan is still to take it easy until June with no “real” racing until July. Still struggling with if Des 10K is the right race back, all that downhill on a bad knee???

Great job to all.

Saucony Rides #5G Miles: 15.00RM 090416 Miles: 0.21WM 090416 Miles: 0.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Typical Sunday morning run. Up early to get done before the family wakes up. The weather was cool but nice. Good news is that even with the harder miles yesterday my knee wasn't more sore. Still the usual tightness but it seems like that is how it is going to be. Overall I just took it very easy. I don't want to push my luck and I want to focus more on maintaining "ok" mileage rather than speed at this point. Avg. 9:04 HR 128 

Saucony Rides #4R Miles: 8.00RM 090416 Miles: 0.39
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From walter on Sun, Apr 19, 2009 at 10:03:51 from 76.27.15.208

Good to see you yesterday. It was a nice run for me! I think I saw Chad running with a group at one point also, not running in the race but crossing along the route.

From Adam RW on Sun, Apr 19, 2009 at 11:21:16 from 98.202.223.65

Walter, Always good to see you as well. I was very encouraged by the run yesterday and think I'll be back in racing shape in the next couple of months. By fall you should be seeing a lot more of me.

From walter on Sun, Apr 19, 2009 at 14:39:09 from 76.27.15.208

Youll be awesome as usual! take care of yourself

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

After two nights of great sleep last night was a wreck. Very tired now. Luckily I had to run into work so there was no skipping out on the run. Easy commuter run first up Foothill and back toward campus. Avg. 9:15 HR 132

Saucony Rides #4R Miles: 6.00RM 090416 Miles: 0.25
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

More of a death march really. Luckily it appears that the previous night was a fluke as the sleep went back to normal last night. But I still feel wiped from the poor sleep before.
Today will be a full day with meetings in the afternoon. Another commuter run, today I did an extended south loop before heading in. Avg. 9:24 HR 138

Saucony Rides #5G Miles: 8.00RM 090416 Miles: 0.07
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From wheakory on Tue, Apr 21, 2009 at 12:41:52 from 134.50.89.33

Nice run. I'm glad you got better sleep last night, but it does take few days to recover when you don't get much sleep even for one night.

Good luck with the meetings. Are you on the agenda for any of the meetings?

From Adam RW on Tue, Apr 21, 2009 at 12:47:52 from 155.101.152.103

Hi Kory,

I am the agenda. We are going to go over my most recent manuscript draft for the first time and outline a review I will be writing next month. The next 6wks are going to be SUPER busy so we will see how things go.

From AdamsMom on Wed, Apr 22, 2009 at 09:12:22 from 69.219.151.168

My son "the agenda", I'm so proud;}

I really am.

Hope all went well and you had a fantastic run back and in again today.

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

The meeting yesterday went well. My mentor is always so optimistic it is hard to come out of a meeting with him with anything but a need head of steam pushing me forward.

Last night I tried to go to sleep an hour earlier so that I could catch up on my sleep. Problem is that I woke up two hours before my alarm. After laying there for an hour staring at the wall both my daughter and then wife also woke up. So I ended up getting out of bed with them and then made my wife a snack while my daughter had hers, ate breakfast and into lab early, 4:45am. Set-up my first experiment for the day and then went for my run. With Saturday having been a better run than I expected I wanted to push a run this week and decided today was the day. So after 1mi warm-up I started the accelerator. I did not look at my Garmin once during the next two miles. When it beeped the second time I looked and the splits were 5:42 and 5:13. Keep in mind this are both net downhill miles with the second one being the FireHouse mile. Overall, I’m happy with my progress. My knee was definitely upset with me about this but there will be at least another week until I do something like this again. Avg. 7:21 HR 165

Saucony Rides #5G Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From wheakory on Wed, Apr 22, 2009 at 16:14:01 from 24.116.153.110

Nice workout! One day a week for speed will not kill the knee in moderation to start. I think that's a great training approach for you at this time. That knee is going to heal. Your very patient and have a good attitude.

When did you start having knee problems? I'm referring to in the past if it's something that has lingered?

From Adam RW on Wed, Apr 22, 2009 at 21:47:29 from 98.202.223.65

Hi Kory, Thank you. It is encouraging to know that I can still crank a mile. Now to put some of those back-to-back.

This leg has more or less always given me problems. I think it is a combination of the fact that I was born with it turned out. Then I played soccer most of my life and wrestled for 5yrs I think both of those also "did things" to the knee. However, I think all of these excuses are fine. I think it is just part of the diversity of life. I mentioned to Michelle that last year was more of the exception. In fact that was my longest injury free period since I started running distance. This is why I am so patient (or at least trying to be).

From Phoenix on Thu, Apr 23, 2009 at 14:03:18 from 155.101.197.93

Nice job. It feels good to open up a little. I've seen you mention the firehouse mile several times. Where is it?

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

Sleep was a little better. I was wiped last night but I guess a total of 13hr of work will do that to you. Most of yesterday was also just meetings (I was not the agenda) we had two visiting speakers so between their seminars, lunch, etc. I also slept in an extra half an hour. I did a new run this morning. I was planning on 8 but misjudged. Still I good course. From my house down to Memory Grove then up back to campus. The majority of the first 5mi is downhill with the majority of the up in mile 6 on a zig-zagging ramp. Avg. 8:50 HR 153

Saucony Rides #4R Miles: 9.00RM 090416 Miles: 0.25
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Stroller miles in the PM. Today was "one of those days". When I run in the morning I normally just go into work in my running outfit and change after my shower. That was my plan for today. But I misjudged one thing and that kept me from getting an hour window the rest of the day. Instead I just went home an hour early and ran Kaitlyn to SH and took a longer way back. I pushed it on the way back and pushing a stroller up hill is a real workout. Avg. 7:31 HR 150

Saucony Rides #4R Miles: 6.00WM 090416 Miles: 0.02
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Up early to get my stuff done before the family woke up. Tried going past Starbucks at 5:45 to see if I would run into Chad and his group but no one was there. So I continued on toward Memory Grove again. I took a slightly different route there. It rained (45F) the whole way there but by the time I started up the canyon the rain had stopped. I continued to about 1 mile past the City Creek gate house just in time to see the sun break through the clouds over Black Mountain before making my way back out. At the bottom a group of ~10+ "runner" looking guys came flying down on the dirt path to my south. They were really moving. I asked one if it was a race and he said sort of. Then once to the top of the City Creek out look I ran into a truck setting up cones marking a 5K course. Finally on my way back down Foothill Dr to home I saw the 11-mile mark for the Hometown heroes training runs. Definitely a lot of running going on this morning. Knee was sore after this one but nothing worse than it has been. Next week I will front load my mileage as I'm traveling and I don't know how much running I will get in. Avg. 8:29 HR 139

Saucony Rides #5G Miles: 15.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

So much for my best laid plans. Initially I wanted to front load this week but when all was said and done I worked until nearly midnight last night and still had to work a bunch today so I slept in to get some rest and decided to bag the run so that I could still manage some family time. Now work...

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Nothing too eventful. Asleep an hour early last night up at 4:30am and into work. The run was nice but slow. Surprising number of people out there. Just down into Memory Grove and back. Avg. 8:28 HR 138

Saucony Rides #4R Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Mon, Apr 27, 2009 at 20:17:39 from 75.169.154.228

I always like seeing lots of runners. The more runners, the healthier our country will be.

From Phoenix on Mon, Apr 27, 2009 at 21:55:06 from 67.182.210.10

Looks your HR at pace is coming down.

From Adam RW on Mon, Apr 27, 2009 at 22:17:16 from 155.98.164.30

Jon, I so agree. I just wish it was all year long. Fall is my least favorite time of the year because everyone goes into hiding and all I can see is the glow of TVs... Spring is a much better time as people venture from their caves. I was particularly happy this morning as the weather wasn't particularly great.

Eric, I'm happy it is finally moving in the right direction. We'll see if it stays there as my stress level increases the next couple of weeks. I had a great meeting with Dale today but I always come out a little shell shocked about how I'm going to fit in everything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.003.000.000.000.000.000.008.00

Well I’m continuing with my week, as if you have a choice. Things are hectic but as good as they can be. I was able to co-op at my daughter’s school this morning and that is always fun. Then we had a farewell party for a student who is leaving the lab on Thurs so at 1:30pm I finally started my day. Needless to say it was brief. I had decided to sleep in and skip my run (twice now this week) but wanted to make it up at night. However, I forgot my wife needed the car and me to be home for her to go to book club. So I decided last minute to hammer a run after my daughter’s went down for the night but before my wife left. So that gave me exactly one hour and I wanted to hit 8 miles. I decided I would do the “original home loop” which was the first run I went on when we moved to Utah. I did one mile warm up and then wanted to hammer the next three miles like a time trial. Sometime during the second mile I decided I would make it into a time trail and tack on the extra 0.1 to make it a 5K. So here is my non-race race report.

Warm-up it was cooling off and I felt a strong crosswind. This had me nervous as I knew that would be a headwind going into mile 1. The first mile is all downhill and should have been my fastest mile.

Mile 1 5:34 HR 184

After that I turned onto 13th and it is still net downhill but about half the decent per mile as the first.

Mile 2 5:45 HR 179

I think I let up too much at the turn but got back into a rhythm after crossing 13th/13th intersection.

Mile 3 5:40 HR 187

I was feeling it and I was starting to get a stitch in my side. But go figure it has been awhile since I really hit a run. The final 0.12 by my Garmin for the “finish” is the only uphill as I turn up 21st at the Kentucky Fried Chicken.

Mile 0.12 0:41 HR 188

TOTAL 17:38 Avg. 5:39 (now to string 26 of those together for a sub-2:30…)

Overall I’m happy with the time and relative effort. I’m coming back…

Avg. 6:49 HR 174 for the total 8 miles and I made it home in 54 min 37 sec so my wife even had time to spare J

Asics DS-Trainer #3 Miles: 8.00RM 090416 Miles: 0.26
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 144.60
Comments
From wheakory on Wed, Apr 29, 2009 at 00:15:44 from 24.116.159.75

Yikes! very nice time trial. The speed is there and I'm happy for you that things are clicking.

To turn your mind on a time trial during the run takes focus and determination to want to come back where you used to be. The side stitch could have been the result of running after dinner. Do you ever find it hard after running after 3 meals.

Usually I have no problem if I do a run after breakfast and lunch. If it's after dinner things are not as well.

Again I'm happy for you.

From sam on Wed, Apr 29, 2009 at 06:36:50 from 78.32.130.9

Great session, well done for hanging on in there, to do that in training is great, prepare's you for a race situation.

Happy days...

From AdamsMom on Wed, Apr 29, 2009 at 07:53:19 from 69.219.151.168

You do work best under pressure don't you? Glad it went so well. Get lots done today. :} Love, Mom

From Adam RW on Wed, Apr 29, 2009 at 08:08:07 from 155.98.164.30

Thanks all.

Kory, I think it was the food. Typically I try not to run hard on more than a banana and I had mexican twice yesterday.

Sam, Thanks for checking in. It looks like we are both moving in the same direction. It will be good to be racing again. Be careful with those runs between crazy cyclists and crazy guys in parked cars it sounds more like you are doing obstacle courses than runs...

Mom, I already have two experiments set up for today and it is only 6:02am. Off to load them into the machine, out for my run, and then the rest of the day is working on my review.

From jtshad on Wed, Apr 29, 2009 at 09:26:37 from 204.134.132.225

Great workout! Keep it up and you will be back with a vengence!

From Phoenix on Wed, Apr 29, 2009 at 12:29:46 from 155.101.197.93

Nice! You are making great progress.

From Amber on Wed, Apr 29, 2009 at 16:44:56 from 64.255.88.143

Hey,

thanks for catching my mileage oops! I only wish I could run 121.6 miles in one day, but alas, no it's only my weight I'm dealing with! ha ha

Nice to meet you though and keep up the great running, Nice 5k race!

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

Work stress continues to wreck havoc on my mind. However, it is just a matter of remembering baby steps are steps none-the-less. My sleep was also interrupted a number of times last night after a few peaceful nights so that added to the fun. Into work early and had my stuff set-up and I was out the door. To keep things moving in the right direction I planned to run up Dry Creek and kept to plan. It makes it hard to do anything but easy miles when running up (UP!) a dirt/rock trail. I know Jon could make it into a hard run but I’m still learning that skill. My way up I was averaging about 11s and on the way back about 9s. Avg. 10:12 (Just a little slower than yesterday, :)) HR 135

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Wed, Apr 29, 2009 at 22:19:09 from 75.169.144.233

Running up trails makes it hard by itself, esp. if you base it off heart rate. I will do whole trail runs averaging 9-10 mph.

From Bonnie on Wed, Apr 29, 2009 at 23:24:28 from 71.210.112.242

ahhh Adam, I miss that run!

Good job. Deep breaths on the work stress. It is so hard to "leave it" - the good thing about academics is the relative flexibility in schedule, the bad thing is that it means you are never really "off".

From jtshad on Thu, Apr 30, 2009 at 17:31:59 from 204.134.132.225

Hope the work stress subsides. Great mileage this month.

Hang in there...sleeping any better yet?

From Adam RW on Fri, May 01, 2009 at 00:29:37 from 155.101.240.145

Jon, By HR I was slacking today too. But as is my style, keep it slow most of the training.

Bonnie, I'll try and keep my hands clean and enjoy your weekend.

Jeff, I'm happy with my progress and pre getting back to it planned out my mileage for the rest of the year. Two purposes of that. One time commitments and two I want to get out of this injury cycle and I'm going to keep with the turtle pace mile increases and just accept that I won't be on the top of the mileage board until next year. But then watch out :)...

From Adam RW on Fri, May 01, 2009 at 00:30:51 from 155.101.240.145

Jeff, Didn't really answer your questions. Sleep is still hit or miss but the better nights are more frequent. Work stress. Well that is the career path I chose and the personality I am so I just deal and enjoy complaining about it (though I secretly thrive on it)...

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

Commute run. Day was going well but slowed down too much in the end. Run in was fine but slow. Legs sore but not as bad as I was expecting from Tues. No sleep tonight, have a personal deadline for tomorrow hence the late blogging. But break time is over back to it. Avg. 9:01 HR 138

Saucony Rides #4R Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Working till 1am and up early for our flight. Then a run in the flood planes of IL. It is nice have oxygen and moisture but there was a lot of water on the ground. I ended up going through ankle high water four times. Very tired but good.

Saucony Rides #5G Miles: 5.00WM 090416 Miles: 0.06
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Up till past midnight and up early. I had planned 15 for the day hoping for 16 on the DPR trails but between two nights of no sleep and even worse flooding out on those trails I ended up with 12 miles. Did most of my run in Lincolnshire instead and can you say too much money. I'm happy because the bike paths were nice with sufficient bridges etc. but wow talk about excess... I did try and brave the DPR N for awhile and went through one 50m stretch of calf high water. I made it through that but then I got to a river crossing I made it too the bridge but on the other side the water was quad high and I made it about three steps but opted to turn back when the current started to move me sideways (about mile 2). The rest of the run with soggy shoes was fun but I like it out there I just wish I could have been more on the trails than the bikepaths... Then being back in the midwest stopped and Dunkin Donuts and picked up a dozen and some good coffee. Scarfed 4, now 5 of them because the rest of the fam only wanted one each, yummy!

Saucony Rides #5G Miles: 12.00WM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From JD on Sat, May 02, 2009 at 14:22:03 from 64.65.159.206

Nice run. Have a good weekend. Stay dry!

From Jon on Mon, May 04, 2009 at 17:00:38 from 138.64.2.76

Where is Lincolnshire?

From Adam RW on Mon, May 04, 2009 at 23:26:05 from 98.202.223.65

Far north suburb of Chicago.

The DPR is awesome and this morning I ran on the I&M canal. However, I just got the girls to bed and have a ton of work to set up for tomorrow so I'll up date running stuff tomorrow night.

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

http://dnr.state.il.us/lands/landmgt/parks/i&m/main.htm

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

Goose egg. Too tired but the rest was nice. Always a shame to miss an opportunity to run on the trails though.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 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 trail run. Still very slow and very tired. But having a lot of fun.

Saucony Rides #5G Miles: 6.00RM 090416 Miles: 0.05WM 090416 Miles: 0.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 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: Hope to get in some more mileage tonight. We will see. This morning was just a door to door commute run. Avg. 10:07 yes 10:07... HR 153 obviously not rested...

PM: You have to love the summer. It is nice to be able to get the girls to bed and still run in the light. I also timed it perfectly so that I was at Tanner Park as the sun was half over the horizon reflecting off of the Salt Lake. My legs were sore and I'm still pretty tired but I ended the day in a much better mood than I started it. Avg. 7:54 HR 149 much better...

Saucony Rides #4R Miles: 10.00RM 090416 Miles: 0.01WM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From sam on Wed, May 06, 2009 at 07:04:11 from 78.32.130.9

Well Done on getting out and doing some miles keep the good work going.. when is your next race??

From Adam RW on Thu, May 07, 2009 at 22:29:23 from 155.101.240.182

This is a super lite year. I only have 4 races planned and none of them are "serious". I went into this year thinking how I'm going to juggle the growing family and the increasing work load. My plan right now is for a race in New Orleans the second weekend of June. I'm going to a meeting of 30,000+ and they host their own 5K (~1,000 people, mostly walkers). Then there is a Utah holiday 10K that I've run each year I've been here. It is super fast aided course but I've been struggling with doing it or not because of some lagging knee pain. Then a 1/2 in Aug and a full in Sept. But I do not have time goals for any of the races just stay healthy and think about a sub-2:35 for Oct '10 and a sub-2:30 for Oct '11.

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

Well the day started off right almost. I was up by 4:30am due to another early riser. Then out for my run. In the back of my head I thought about doing something faster. However, it was very soon obvious that this was not going to happen. The run was good in that a fox almost ran into me about 1/2 mile into the run. Other than that the day had problems from there but tomorrow will be better. Avg. 8:42 HR 156 still too high for that pace.

Saucony Rides #4R Miles: 5.00RM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From wheakory on Thu, May 07, 2009 at 13:17:52 from 24.116.159.75

Sorry about the day. There's always a brighter day tomorrow and positive tomorrow. Still a nice run and your increasing your mileage. That has to be positive and encouraging.

I'm buying new wheels for my truck please cast your vote on my blog which wheels you like best. I'd appreciate it.

From Adam RW on Thu, May 07, 2009 at 22:11:17 from 155.101.240.182

Hi Kory. Yes there is always a brighter day. Today was better. I'll cast my vote but not sure what help it will be when it comes to anything about cars I'm clueless...

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

At least today was better than yesterday. Got to sleep in to 5:05am but didn't stop working last night until about 11pm. I did the exact same run as yesterday but today I was able to move my feet a little. The work stress is still getting to me and I have an update meeting with my boss tomorrow so we'll see where I'm really at instead of worrying needlessly about it. Today was my daughter's 3rd birthday and I was able to go to school with her in the morning. Then after dinner we got to play at the park for awhile before bedtime. Now back to work... Avg. 7:33 HR 166

Asics DS-Trainer #3 Miles: 8.00RM 090416 Miles: 0.01WM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jon on Thu, May 07, 2009 at 23:01:55 from 75.169.137.239

Happy 3rd Birthday to your little one. The bigger of the two little ones, I guess.

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

Opted for a trail run today. Got in extra early and a lot of stuff started. Then up Dry Creek. Saw a LOT of people (12 cyclists, 12 runners, and 7 hikers). The rest of the day went fine. Lots of work coming up, but when isn't there? This was the identical run that I ran last Wed in 10:12 pace so today was much better. Avg. 8:05 HR 161

Saucony Rides #5G Miles: 8.00WM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

Originally had planned 16 miles up and down City Creek. I had to work and wanted to get something in before. About 1/2 mile into the run I ran into 5 of the Black Sheep and joined them instead. They did up and over from City Creek to Dry Creek. It has a VERY hard climb in mile 3. The rest of the run went well and it was strange running in a group again. After they stopped at Cocina sp? I continued down the road to Memory Grove and back to my car at Popperton before heading into work for 4hrs. Then family time and back to work for another 1hr. Now home and some rest. Avg. 8:20 HR 151

Saucony Rides #4R Miles: 14.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jon on Sat, May 09, 2009 at 23:11:46 from 75.169.146.186

I hear a lot about the Black Sheep. Who is in it, anyways?

From Adam RW on Sun, May 10, 2009 at 12:20:53 from 98.202.223.65

Jon, that is a very good question. Chad is the best person to ask. From the e-mail distribution list I would say there are at least 30 people that show up from time to time. The people I know "best" are Chad, Josh Steffen and his wife Megan Call. Then there is also Sam (hasn't updated his blog in awhile). It is a great group of both men and women of both runners and triathletes and a broad age range.

From sam on Sun, May 10, 2009 at 18:46:29 from 90.212.41.29

great mileage in the bank, sounds good to me

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

Family day. Slept in and then took care of the girls so Sandra could sleep in even longer. Made breakfast and then just hung out around the house before going on one of two walks. The first was in Memory Grove and the second was just around the neighborhood. Also, got in an hour of playing in the backyard. Overall, a great day.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From JD on Sun, May 10, 2009 at 23:23:56 from 166.128.98.21

Nice!

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

Saucony Rides #4R Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From wheakory on Tue, May 12, 2009 at 00:32:47 from 24.116.159.75

Good start for the week. I hope the week goes good for you.

From Adam RW on Tue, May 12, 2009 at 17:04:56 from 98.202.223.65

Really? Thanks for the up-beat assessment though. Positive thinking, right? Actually it was the worst day I've had all year. But today is already much better and I'm plugging along. Thank you!

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

Decided I needed a break. I slept in until 7am to get a full night's sleep and then worked from home. By about 3pm I needed a break and did a stroller run with Kaitlyn. We ran to and did four loops of SugarHouse Park then the long way home. Now back for a few more hours of work. Avg. 7:49 HR 157

Saucony Rides #5G Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jon on Tue, May 12, 2009 at 21:39:43 from 75.169.150.163

Gotta love the days you can sleep in.

From Adam RW on Tue, May 12, 2009 at 22:28:01 from 98.202.223.65

I just wish there were more of them. I'm sure you do too.

From Jon on Tue, May 12, 2009 at 22:29:54 from 75.169.150.163

I get to sleep in till 5:50 on Thurs and maybe Fri. Does that count?

From Adam RW on Tue, May 12, 2009 at 22:32:10 from 98.202.223.65

Only if you go to sleep before 10pm. I'm in the 5.5-6.5 sleep range but would like to be in the 6.5-7.5 range. If I'm not mistaken you are normally in the 5-5.5 sleep range...

From redrooster on Tue, May 12, 2009 at 22:55:37 from 71.219.149.110

isn't the life of a postdoc fun? did you get one of your grants funded? I am planning on doing DN10K this year, are you doing it again? how's the research going?

From jtshad on Wed, May 13, 2009 at 09:53:41 from 204.134.132.225

Nice run with Kaitlyn. I am a 5-6 hours a night type a guy myself.

From Jon on Wed, May 13, 2009 at 22:43:57 from 75.169.157.230

We should call ourselves the "SD FRB-ers"- Sleep deprived.

Sleep is for wimps!

From Adam RW on Wed, May 13, 2009 at 22:55:55 from 155.101.241.82

I'm being wimpy this week. The problem with getting sleep a few days is that you realize how tired you are the rest of the time. Back to "normal" routine tomorrow. The good thing about are sleepless life style is that we are always ready to run a Ragnar Relay...

From Adam RW on Wed, May 13, 2009 at 22:57:16 from 155.101.241.82

Redrooster, That is currently the plan. We'll see what happens. The post-doc this fine it is the not being able to say no to a project. If I could just focus life wouldn't be so hard. But for example I am currently working on 7+ projects and three of them have deadlines at the end of the month.

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

Slept in again today. Then a full but productive day at work. Home loop after the girls were down for the night. Now another hour or so of work. Avg. 7:33 HR 159

Saucony Rides #4R Miles: 8.00RM 090416 Miles: 0.30
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From wheakory on Wed, May 13, 2009 at 23:33:15 from 134.50.223.250

Busy day... but you did get sleep, and worked and ran. That's a productive day.

From redrooster on Thu, May 14, 2009 at 00:44:46 from 71.219.149.110

Kory said it. regarding the science, my PhD adviser warned me about something he called "the postdoc blues", where the pressures of a new lab and new projects hits you at some point. My postdoc was both stressful and yet a lot of fun too, lots of new responsibilities, mentoring grad students, writing proposals, balancing projects, figuring out how to put together a package to take with you if you go academic. Alot to balance, it's a stressful time but there is light at the end of the tunnel too. keep running to stay mentally sane and I hope to see you on the 24th

From Adam RW on Fri, May 15, 2009 at 00:23:06 from 155.101.241.91

I do need the running for the sanity factor. I'll keep plugging along. My main goal is to survive until August. Then if my grants don't come through this last cycle I begin the rat race all over again. My goal though is to get as much done before that happens so that they will have no choice but to give me the money... Are you more teaching salary or grant based?

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

Kind of a rough night followed but a tough day. Not a good combo. I think Kristen took getting make to our "old" routine to heart and woke up twice last night after a string of good nights. Then things just went slower than I would have liked. I'm still plugging away and have to stay focused on the future and not each day, incremental progress is still progress. Avg. 9:14 HR 136

Saucony Rides #4R Miles: 10.00RM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From MichelleL on Thu, May 14, 2009 at 22:25:36 from 71.219.40.17

Good thought about the progress. Definitely true with research and running. Thanks!

From Adam RW on Thu, May 14, 2009 at 23:32:22 from 155.101.241.91

It's all we can do some days isn't it?

Sleep is good but I'm sorry about your pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

So far so good. The night was fine and work is moving along. Started my run a little later than usual but ran into Chad and joined him for a trail run in Red Butte. It was great to run with him for awhile and catch up on a lot of things. Monday my knee had really been bothering me again but today it was finally feeling better again. Keep up the positive attitude and have a great weekend everyone. Avg. 8:16 HR 161

Saucony Rides #4R Miles: 6.50WM 090416 Miles: 0.02
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Fri, May 15, 2009 at 12:51:58 from 134.50.89.33

That's wonderful news about the knee. I'm glad things are going well. Your body will start to respond back to its old self when the knee gets better. Have fun at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.003.000.000.000.000.000.0014.00

Good start to the day. I had originally planned for 16 miles but due to both work and family constraints I cut it to 14 and also did the second half hard to get done in time. Big deadline on Monday and I'm having to cancel some things I had planned for the weekend. But I guess that is the way it goes sometimes... The run was good though. After setting something up in lab I went to Popperton and started from there. Down to City Creek and then UP. The way out and up I did not see a single other person. Very strange for that time on a Saturday. I went to the picnic stop 22 and then turned to come back. Way out was 56:45, I was shooting for 56 so not too shabby. Also, on the way up there was a deer running along the road with me for a little bit. On the way down I was only planning 7s then I started running into people until it was a steady stream. The last 2.5 miles (6:16, 6:16, 2:33) down were fast as I got carried away, but it was fun. I would say there were really about 50 people running heading up. Then a relatively easy coold down back up to the car. One more stop in lab then breakfast with the family. My daughter and I made pancakes. Now typing at the computer with this brief break. Wish me luck... Avg. 7:19 HR 158

Saucony Rides #5G Miles: 14.00RM 090416 Miles: 0.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 146.50
Comments
From Jon on Sat, May 16, 2009 at 13:01:20 from 75.169.146.173

Is this a weekly mileage PR for the year?

From Adam RW on Sat, May 16, 2009 at 13:30:12 from 155.101.241.125

No, but close. The week of April 19th I hit 58.

I saw you are sitting pretty at the number 3 spot for the week, for now.

This is going to be a low mileage year for me. I promised my wife that I would not do more than 80 in a week.

I looked back over the last 5 years of mileage and it appears that whenever I get to the level I'm at right now I "jump" up to 70 then 80 then injury. This time around I'm planning to focus on up to 80 this year, up to 90 next year, and see if I can handle some 100s the following year and give the 2:30 a real go for the money. I know it is "patient" plan but that gives me time to get the other things balanced in my life as well.

From sam on Sat, May 16, 2009 at 17:38:43 from 90.208.239.172

Hey Jon, thats sounds like a great long term plan, not many runners can do this, but well done and fingers crossed you keep to it... great work out too

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

Well too much work this weekend but that is the story of this month. Finally went to bed at midnight and up after two wake-ups to start the work over again. Got some done but still have more to go. At about 3pm went for a stroller run with Kaitlyn. We did the Tanner Park loop stopping to play at the park for a little. Knee wasn't too bad considering the faster run yesterday. 

Saucony Rides #5G Miles: 7.50RM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

So here’s the question, to comment on work or not. I guess stress and sleep are a part of training so I’ll keep with the updates. Know though that Saturday was a very encouraging run. Even more so that this morning my knee wasn’t falling off. That being said I ended up working a total of 26 hrs between Sat and Sun and that is taking out breaks for running/family/sleep and eat time. The bad part is I still didn’t “finish” the draft of the review. I’m just under 5000 words and 13 double spaced pages (w/ title pg etc) so progress has been made but the next two weeks are going to be even crazier than the last two. The worst part is that this morning I actually set my alarm for an extra 1.5 hr of sleep and I was wide awake just before 6am anyway, at least my body allowed one of those hours. Wish me luck. Commute run in via SugarHouse. Saw a full grown male peacock walking down the sidewalk on 13th… There is a little sanctuary there across from Westminster and I guess they can come and go as they please. Avg. 9:14

Saucony Rides #4R Miles: 6.50RM 090416 Miles: 0.03
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From jtshad on Mon, May 18, 2009 at 10:27:34 from 204.134.132.225

Good luck with all the work stresses, I am sure you will get the review done. Hang in there!

From Bonnie on Mon, May 18, 2009 at 10:47:03 from 71.210.108.104

Good luck Adam ... I hear you on the work stresses. I am always debating on whether or not to discuss work issues, but it is true that work stresses and running stresses are so intertwined (we will assume that family "stresses" are of the positive kind) it is hard not to discuss them on my blog.

The good thing about running, for me, is that I can actually think about work while I am running, and sometimes I can get things "drafted" in my head. I do this when I am laying in bed trying to sleep but unable to as well, but the "sleeping" work really does not pan out when I get up (most of the time I will remember these "thoughts" and think, why would I ever believe that would work??).

I am giving a talk at Surgical Grand Rounds this week, it is televised!! Not good timing really, since my grant is due June 12th!

From RivertonPaul on Mon, May 18, 2009 at 11:59:10 from 67.42.27.114

Writing marathons are often more grueling than running marathons! Good luck.

From Jon on Wed, May 20, 2009 at 13:20:14 from 138.64.2.76

I hate it when you finally can sleep in but still wake up early! Or finally get to bed early but lie awake for several hours!

From Adam RW on Thu, May 21, 2009 at 09:17:27 from 155.101.152.103

Jeff, Things are moving along. I'll try and update in a moment.

Bonnie, Thank you for the advice. Sometimes I wish I knew what I was getting myself into earlier. However, I can't imagine doing anything else... Good luck with your work as well. Is your talk on a channel I would get back here?

Paul, That goes to show how tired I was. I didn't even make the connection with the 26hrs...

Jon, Or your baby is up from 2am to 5am like last night...

From Bonnie on Sun, May 24, 2009 at 17:08:02 from 128.196.228.134

Hey Adam, I hope I don't regret this ... and please remember that biology/biochemistry is not my field ... but here is a link to my talk:

http://webcasts.ahsc.arizona.edu/event/?id=22259

Try to stay awake for the punchline ;-)

From Adam RW on Wed, May 27, 2009 at 14:40:28 from 155.101.152.103

Bonnie, Thanks for the link. The first time I tried watching, it wouldn't load. I'll try again this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.003.000.000.000.000.000.006.00

Where to start? It has been a long week and it’s not over yet. After my 4th night in a row up to/past midnight I decided to sleep in. The extra sleep did help. Then I have a very good meeting with my boss about the review and three other projects I’m working on. He is very level headed and helps me get over my obsessions. I think know that I tend to have too high of expectations for what I want to complete and have to focus on what can be done. The talk helped. Then Sandra was heading out to book club so I had less than an hour to get my run in. I decided to try running hard for a run. This was my first “hard” run since the marathon. At least it was my fastest overall pace. I did a truncated home loop. One warm-up three very hard and then “cooled down” with two easier. I’m sure the better run also helped improve my mood. Avg. 6:36 HR 172

Asics DS-Trainer #3 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Still keeping up with the positive attitude. Also, slept in again so the last two nights I’ve had about as much sleep as the previous three, what a difference. The other good thing was I took a night off of work. One of my friends is returning to Germany this Sunday to become a fulltime physician scientist and the whole lab got together for a dinner at Thaifoon in the Gateway. It was a good meal and good to just joke around for a couple hours. There is supposed to be another smaller party tomorrow that I may stop by. Work continues to be just as busy but I’m taking a more easy going view about it. Meaning, yesterday I had 6 things on my to-do list and only got three. Typically I would have been upset about deadlines slipping away but now it is just a realization that three is what could be done. Also, this week I have the to-do list more so for the whole week rather than each day so I’ll just work harder today… Run was up Dry Creek. Perfect spring morning with a very light drizzle the first couple miles. Saw 12 cyclists but only one other runner. Avg. 10:08 HR 129

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well I was feeling good about the night off. But then my daughter decided she wanted to be awake from 2am-5am. I was only up briefly at 2am then by 4:30am Sandra asked for help. I got Kristen asleep by 5am and then was headed into work. Now to catch-up on those missed items from to-do list. Zig-zag commute run in. Avg. 9:17 HR 140

Saucony Rides #4R Miles: 8.00RM 090416 Miles: 0.26WM 090416 Miles: 0.10
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Nothing too special. Ended up stopping by that farewell party for only 1hr last night. But it was a good break. Today is a typing day so back to the computer. I'm now trying something my boss suggested instead of trying to multi-task each day multi-task per day.  Meaning a few days a week do only bench a few days a week do only writing. So far so good. Only problem is it is Friday and there are still a few bench items but they'll have to wait until Monday now... The weather was great and I ran into Memory Grove and back via the ramp. Avg. 8:26 HR 146

Saucony Rides #4R Miles: 8.00WM 090416 Miles: 0.02
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From wheakory on Fri, May 22, 2009 at 14:12:21 from 134.50.89.55

Great run Adam and a good suggestion by your boss. I hope the knee is doing well for you.

Any plans over memorial weekend?

From Adam RW on Fri, May 22, 2009 at 14:41:10 from 155.101.152.103

My knee is "ok". Today was the best day of the week for that.

No plans. I'll have to finish the edits on the review and I have a talk and poster to make for a meeting I'm going to the following week... How about you?

From wheakory on Fri, May 22, 2009 at 15:20:54 from 24.116.153.110

My daughter's Birthday was Thursday but we are going to celebrate it on Saturday. I plan on doing a lot of yard work and not going anywhere. Then my brother's daughter has a birthday that their celebrating on Monday so I will go to that as well.

From Adam RW on Fri, May 22, 2009 at 15:28:11 from 155.101.152.103

That sounds like a good way to spend the weekend. Enjoy!

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

Slept in a little so I missed the run with the Black Sheep. Thought the extra hour was needed. Run was easy south. First four miles very easy, chatted with "random runner" about his training for his first marathon. He was wearing a Law Day 5K shirt so I started the conversation if he knew Chad. He didn't, we ran together about 2 mi then he turned down 33rd S. and I continued on and looped back via the marathon course. Left foot a little "funny" today but knee was ok. Always something right :)?... I hope everyone enjoys their holiday weekends. Avg. 8:02 HR 138

Saucony Rides #5G Miles: 12.00RM 090416 Miles: 0.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From wheakory on Sat, May 23, 2009 at 12:51:26 from 24.116.159.75

Great run. It's weird how something just starts to hurt in a run and goes away. The body is really a mystery at times.

Enjoy your family and the holiday weekend.

From Adam RW on Sat, May 23, 2009 at 12:57:52 from 155.101.241.248

Life is sure a test that way sometimes. Something about breaking the 30 barrier I guess...

I hope you also enjoy your family and those b-day parties.

From sam on Sat, May 23, 2009 at 18:31:48 from 90.195.99.14

Enjoy your weekend and family get togethers....

yes the human body is amazing but also can be a little odd, If you aint got a niggle your probably not training hard enough LOL :) happy holidays...

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

Today was a rest day. I opted to go on a hike with a friend instead of running. The morning was very busy and I got in the hike to the "Living Room" and beyond (1795 ft climb in 2-miles; 1161 in the 2nd mile alone), then made breakfast with my daughter, some work and church all before noon... I hope everyone is enjoying their holiday weekend.

WM 090416 Miles: 0.10
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

What a beautiful day. Up early and into work. Ran to and a little up City Creek. Almost no one out at 6am, really nice to have the road to myself. Then worked a little and out for a coffee break on the nearest peak from lab. The view today is just amazing. Now back in lab to finish off the final edits on the review before I sent it off to my boss again. Avg. 8:26 HR 139

Saucony Rides #5G Miles: 10.00RM 090416 Miles: 0.01WM 090416 Miles: 0.10
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well I got that review article back in my bosses hands a little after 1:30am this morning. Total it is just under 8,000 words and I read at least the abstracts of over 100 other papers. It was a good learning experience. It is a summary of how obesity affects the heart. Specifically, Lipotoxicity of Heart. I'm sure there will be at least one more round of edits before the Sunday due date but it is shaping up. Unfortunately Kristen did not get the memo that it was going to be a hard night and after two nights of sleeping through the night she was up twice in the 5 hr I did try and sleep. So a slugged through the day. Overall, things are coming alone, a talk and poster by Mon and two more abstract by next Friday then back to "normal", whatever that is...
After the girls bedtime I headed out for my home loop. I pushed the pace a little but my knee was feeling the fatigue of the day before so I didn't push it too hard. Avg. 7:13 HR 156

Saucony Rides #4R Miles: 8.00RM 090416 Miles: 0.43
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From MichelleL on Tue, May 26, 2009 at 22:53:19 from 71.219.40.17

You're such a hard worker, yet so dedicated to your family. You're a great example to all of us. It's a fine balance, but I think you are cracking the code.

From AdamsMom on Wed, May 27, 2009 at 12:12:07 from 69.219.147.35

You are doing great. Keep at it.

Could you strap her in her snuggly and take the sleep interruption as a time to keep on typing? Just a thought.

Love you!

From Adam RW on Wed, May 27, 2009 at 14:39:18 from 155.101.152.103

Thanks Michelle. I try. Sorry to see that you struggle on. The four weeks off will be hard but hope it does the trick.

Mom thank you. Things are moving along. Sandra takes care of most of the Kristen awake time so it isn't as bad on me. It is more so just the interrupted sleep when you are only getting 5-6 hr to begin with, I know 5-6 is all you ever get :)... I hope all is well.

From AdamsMom on Wed, May 27, 2009 at 15:40:37 from 69.219.147.35

Sandra is fantastic. You too.

I just figured that Kristen was up for so long that it you were taking your turn. Maybe with the day being nice, she'll get enough fresh air to sleep tonight. I know I will.

From AdamsMom on Wed, May 27, 2009 at 15:41:28 from 69.219.147.35

Sandra is fantastic. You too.

I just figured that Kristen was up for so long that you were taking your turn. Maybe with the day being nice, she'll get enough fresh air to sleep tonight. I know I will.

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

Overall, a good start to the day. In early and two experiments set-up before 7am. Then out the door while the first experiment was on the instrument. Up Dry Creek and over to City Creek via the BST back on the roads, a little over 7 mi of the run was on trails. I saw a ton of beautiful flowers and a number of birds including two hummingbirds and this little bright blue bird. Knee was a little tight but not sore. Back to lab and worked another hour or so before eating lunch while walking on the trails some more. This is something I should do more often; at least for the week we have nice weather. During the walk I saw a deer just up the hill from Red Butte. It was a little awkward eating while hiking but a good use of a half hour. Avg. 8:51 HR 148

Saucony Rides #4R Miles: 10.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From AdamsMom on Wed, May 27, 2009 at 15:48:01 from 69.219.147.35

Love your nature comments.

I actually got dive-bombed by two hummingbirds fighting over my Variegated Weigela in the backyard.

From wheakory on Wed, May 27, 2009 at 16:02:24 from 24.116.153.110

Nice workout. It makes the run enjoyable when you see things you normally don't see. Great job and hey that knee will get better.

I'll the hills you do is really going to benefit.

From Bonnie on Wed, May 27, 2009 at 21:32:47 from 128.196.228.134

Hey Adam, belated congratulations getting your review done!

I have a grant due June 12th (sponsored projects wants it by the 8th). I can't wait until I have time to breath.

Last I heard NIH received 22,000 challenge grant (doesn't include suppliments) - they are funding 200 (for two years!) wow what a time sink the last 8 weeks has been.

Take care! good luck with the experiments.

From sam on Thu, May 28, 2009 at 08:01:33 from 78.32.130.9

Great report, loving the wild animals, I love walking too especially when you see nature at its best..

keep the mileage going.. happy summer days

From jtshad on Thu, May 28, 2009 at 08:20:08 from 69.20.188.98

Sounds like things are good. Good job getting out.

From Adam RW on Thu, May 28, 2009 at 11:20:48 from 155.101.152.103

Kory, Thank you. My knee has its moments. It appears sleep and intensity are its two enemies at this time.

Bonnie, It is disappointing to spend so much time on something that (at best) 3 people will ever read. Then when faced with those funding odds... When I started my Ph.D. I think the NIH-RO1s were at 33% now what it is 8%?... But we obviously like challenges in our lives be it running or science.

Sam, It does make all the difference to me to be out in Nature. It seems like you get some nice trail running in. Especially those beach runs, I'm jealous.

Jeff, Things are moving along. Knee still achy so I don't know when I'll be racing again but at least I'm able to run at a level that keeps me sane and fit, though not even half the fitness level as this time last year.

From Bonnie on Thu, May 28, 2009 at 11:36:16 from 75.164.106.34

Because of stimulus funds RO1's are back up to 25%!! Plus, because this is the end of the fiscal year ... June submission odds go back up to the 30% range (that is my story and I am sticking to it!!).

Take care Adam!

From Adam RW on Thu, May 28, 2009 at 11:42:40 from 155.101.152.103

Time to finish up my post-doc then:)...

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

Nothing too special. Commute run via Memory Grove. Highlight of the run was a brief Chad spotting. Knee achy today... Avg. 9:42 HR 143

Saucony Rides #5G Miles: 9.00RM 090416 Miles: 0.27WM 090416 Miles: 0.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

A little sleepy but otherwise feeling good. Knee is less sore and the work continues to move along. The weather was yet again perfect, luckily I got the run in now it will be upper 80s today. I did a Memory Grove/Chad's house loop. Very slow going on the way back. Avg. 8:37 HR 151

Asics DS-Trainer #3 Miles: 8.00RM 090416 Miles: 0.01WM 090416 Miles: 0.01
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From wheakory on Fri, May 29, 2009 at 15:37:00 from 24.116.153.110

Everything is falling in place for you. The knee will continue to get better for you.

With recent cuts in our department we have a hiring freeze so were short-handed. The responsible duty are piling but it's great to have a job to go to. Definitely no complaint here.

Are you planning a longer run tomorrow?

From Adam RW on Fri, May 29, 2009 at 16:18:18 from 155.101.152.103

I hear you. We have to be thankful for what we have and not worry too much about too much work. It is definitely better than the alternative. Longish but still staying under 60. Next month I can go over. I'm being VERY strict with myself and my increases in mileage this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

Overall another good day. Started off by sleeping in. No that is not a typo, I slept over 8hr last night! Then we all went to SugarHouse for Strut Your Mutt. It is a dog parade and Kaitlyn enjoys seeing all the dogs. We even got to pet a 5-month old Saint Bernard and Bullmastiff. Then it was into work for a few hours. After which I took Kaitlyn on her longest run before dinner. It was a great day for a run until the wind picked up. We had a lot of fun though. Got a little nervous as two vultures circled overhead as I tried to push the stroller uphill against the wind. I'm sure they thought I was going to die... The rest of the run was great and we even stopped to help contribute to two girls with a lemonade stand. Avg 8:00 HR 145

Saucony Rides #4R Miles: 12.50RM 090416 Miles: 0.28WM 090416 Miles: 0.05
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Good start to the day so far. Up early to get my run in, breakfast with the family, an hour of work on my talk for tomorrow lab meeting now off to church, today is the last day with an 11am service then we switch to only one service for the summer. I ran a new loop from home. Part of the loop was on the Des 10K course, some around Liberty Park then over and around SugarHouse Park before heading home. The baby geese were out and Liberty and the ducklings were out at SugarHouse. Also, I saw another hummingbird in a very beautiful iris garden. They must have had 10 different colors of irises in their front yard. Knee tight but nothing out of the "ordinary". Avg. 7:54 HR 138

Saucony Rides #5G Miles: 12.00RM 090416 Miles: 2.28
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Mon, Jun 01, 2009 at 17:48:48 from 204.134.132.225

Sounds like an awesome start to the week...good luck at your talk.

From Adam R Wende on Tue, Jun 02, 2009 at 23:50:04 from 98.202.223.65

Thanks Jeff. The practice talks went well. Of the three posters we had mine was the only one that did not need edits. For my talk the feedback was good. I'm supposed to speak for 10' and spoke for 9'30" and have to add one more slide so I should be golden. Next Saturday is the real thing...

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

Wow what you can accomplish in 24hrs when you only sleep ~4 of those hrs. I finished my second abstract, the talk, and started the final revisions on a manuscript. Then in the morning presented the poster and the talk followed by one round of edits on each of the two abstracts. Home about normal time for dinner and then a walk with the family before the storm started to role in. The wind was crazy but the run was fun. Maybe a little delirious from the lack of sleep. Avg. 7:09 HR 154

Saucony Rides #5G Miles: 8.00RM 090416 Miles: 1.12
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

The speech my sister wrote for me for my graduation says it all, "life is a roller coaster". Those ups and downs can sure mess with your head though. Sleep is still in scarce supply but what can you do?
The review is now officially out of my hands as our two new abstracts for the AHA meeting in Nov. My poster for next week is complete and my talk for Sun only needs edits on two slides. So of the 5 things I wanted done by June 5th, four are completely done and the 5th is more or less done. This month I have 3 additional work goals and we shall move on from there. So those are the ups.
Now the down. Back in Jan I submitted two grants. I heard back about the first this evening. They funded 4 of the 28 they received. I was not one of the 4... However, congrats are in order for Eric on the blog as he smashed his group. For his grant they funded 52 of the 232 they received and he was most likely one of the top 5 by his score. (I hope you don't mind me turning the spot light on your great accomplishment...).
I'm still waiting to hear back on the second grant (any day now) but it was the more competitive of the two so...
On to running. After the thunderstorm rolled through I did the home loop in the post-rain cool. It was still super breezy but felt good to just get out and run. One of these days I'll be able to focus on running again, maybe.
Avg. Naked

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Samantha Dean-Howard on Wed, Jun 03, 2009 at 07:15:44 from 78.32.130.9

Great on your goals, but sad about your grant hope it works out for the 2nd grant.....

Good mileage when work is so busy too :-)

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

Wow. That tells you what sleep deprivation will do. I thought I had put down an entry last night... Things are continuing to move forward. Just fixing up loose ends for the meeting now. The run was fine. I MG loop via the ramp return from work. Avg. 8:12 HR 159

Saucony Rides #5G Miles: 8.00WM 090416 Miles: 0.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

Good start to the day. Up normal time by my alarm. Then during the run ran into Chad and had a good conversation with him. Now on to it. Random course N of work. Avg. 8:07 HR 152

Saucony Rides #5G Miles: 8.50RM 090416 Miles: 0.01WM 090416 Miles: 0.07
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From jtshad on Thu, Jun 04, 2009 at 14:36:40 from 204.134.132.225

Great mileage this week!!! It it always good to run with a friend!

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

It is amazing what a little extra sleep can do. Yesterday turned out to be pretty frustrating with everything getting in the way. But it is over and today is only a half day. As I'm going home early to spend some family time before leaving for the meeting. The run was good. I did my weekly trail run up Dry Creek. It was fun as I passed 5 cyclists on my way up. There were also a number of runners out today. Avg. 8:36 HR 154

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Fri, Jun 05, 2009 at 16:34:21 from 24.116.153.110

Nice work. Sleep is such a key in running but in general life. Good luck in the meetings.

From fiddy on Fri, Jun 05, 2009 at 20:37:06 from 67.183.153.81

Is dry creek the one you acess from the JCC near the med school? That's always crawling with mountain bikes! Anyway it's good to see you churning out 50mpw no problem. I'm running the seattle rock n roll marathon in three weeks, that's my goal race.

From Adam RW on Sat, Jun 06, 2009 at 02:18:32 from 12.235.198.2

Thanks Kory. We made it here after 2hr of delays but so far so good. Tomorrow (later today) I will get the talk behind me and then get to enjoy myself a little.

James, Yes that is the one and yes the cyclists can be a problem. but I would say >80% are pretty cool about the rules of the trail. I'm happy with my progress on the road to health. The running is fine it is just when I try and do faster stuff. So for now I'm really just running for mental health. But hopefully soon for racing again. Good luck in Seattle. You thinking high 2:20 low 2:30?

From fly on the Wall on Thu, Jun 11, 2009 at 16:57:43 from 168.179.215.242

Hi Adam. I was one of the 2 runners that were going the other way as you were running up and out of Dry Creek that day. I meet you at a Sub Way on the way to the St. George Marathon last year and somehow recognized you as we passed on the trail. Go figure.... If only I could recall important things and not just random runner faces.

From Adam RW on Sat, Jun 13, 2009 at 23:21:35 from 98.202.223.65

Fly, I actually remember that meeting as well. Though I don't remember your name. I hope your training is going well for this time around and that the weather will behave in STG. Do you run the trails often? I've been doing most my runs starting from the hospital between 5:30 and 6:30 as of late.

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

I always forget how easy I had it in the Midwest, flat, oxygen in the air. I felt like I was dragging and looked down to at least a minute per mile faster than what I thought. The outskirts of the convention area are a little depressing but the run was fine. Now off to learn. Avg. 7:02 HR 160

Asics DS-Trainer #3 Miles: 8.00RM 090416 Miles: 0.26WM 090416 Miles: 0.13
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Bonnie on Sat, Jun 06, 2009 at 09:46:31 from 75.164.111.39

Sorry about the first grant Adam, I will keep my fingers crossed about the second.

Conference away!

From redrooster on Sat, Jun 06, 2009 at 22:22:13 from 71.219.124.241

what meeting are you at and where in the midwest? good luck with the poster and talk!

From Adam RW on Sat, Jun 06, 2009 at 23:05:25 from 12.235.198.2

Thank you. Still no word on the 2nd grant. Anytime this month.

I'm at the American Diabetes Association meeting in New Orleans.

My talk was today and it went well. It was the best attended yet. We estimated there were about 200 people there. It was a little stressful but I clicked to my acknowledgment slide as my time expired so I couldn't have planned it better. I had a good number of questions and even better a number of people that waited to talk to me after.

After my boss hooked the lab up with a dinner at Emeril's and I just got back from an awesome meal. The smoked mushrooms appetizer was the best but the 15yr Scotch dessert was the icing on the cake so to speak.

From redrooster on Sat, Jun 06, 2009 at 23:19:01 from 71.219.124.241

nice job, 200 people is awesome attendance for your seminar, and great to make those connections.

My last meeting in NO was an ASM meting at the old conference center, by the riverfront mall, before the hurricane. Have they rebuilt that? It was a nice conference center, and the mall was neat. Walked down every day from Bourbon Street where we stayed. I hope NO is recovering, what a great city. Get out to LaFiette if you can take a break and rent a canoe for a day, great adventure out in the swamp with the gators!

Race: 5K @ ADA New Orleans (3.15 Miles) 00:17:37, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.003.000.000.000.000.0010.00

So the day finally came. I raced again. It was more of a time trial but I took it as a race, with normal morning ritual and warm-up. I’ve now done 4 of these large meeting races and the competition is very hit or miss. Sometimes random ringers will show up and the winner could be in the low 16s or it could be a different mix and the winner could be in the low 19s. Today was a bit more of the later.

 

I managed a full 6hr of sleep by going to sleep right after my dinner out. I woke up exactly 3min before my alarm so that was good. Then headed over to Jackson Square. I ran the mile from my hotel and then some of the course, did a bunch of striders and then lined up. There were a couple of guys that looked like they could go but I didn’t see that low-16 guy from two yrs ago. It was already pretty warm (70) and humid at the 6:30am start, but not too bad for New Orleans in June.


I actually false started a step so I went back let a couple people pass and then started. I took it out a bit quick and was in the lead by 100m. I stayed there from this point. For about the first half mile there was a guy about 10 steps behind. I let up a little to see if he would catch up so we could run together but he kept his distance the same so I decided I was on my own and just pushed on.

 

Mile 1 – 5:26 HR 185

Mile 2 – 5:40 HR 190

Mile 3 – 5:45 HR 191

Change – 0:49 HR 194

 

I forgot to stop my watch until the end of the shoot. My Garmin 17:40 Distance 3.15 Avg. 5:36 HR 189. Official 17:37. I ran back to some of the people that had come with to the meeting and walked them in. It was their first 5K experience. One ended up running most of the way and the other walked it. But it is a start. The one who ran in really seemed to have fun with it and I think we may have a convert. After the post race video interview I ran with the 3rd place guy back toward the convention center and then the rest of the way to the hotel. In all 3+ warm up and 3+ cool down.

 

It was nice to be in the running mindset again. Obviously from HR info I was pushing but from pace info I still have a way to go before I’m fully back.  The best news is that my knee is no worse for the wear. Now I’m going to work on my next manuscript for a couple hours before heading back to the conference center for the afternoon sessions.

Asics DS-Trainer #3 Miles: 10.00RM 090416 Miles: 0.10
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From MichelleL on Sun, Jun 07, 2009 at 16:44:54 from 71.219.40.17

Hey congrats Adam! That's a great time and I'm glad the knee is ok. (BTW the winner wasn't in the 19's this time). How cool to win a race!

From Jon on Sun, Jun 07, 2009 at 16:53:27 from 75.169.157.18

Congrats on a win. Glad the knee is slowly getting better.

From Kory on Sun, Jun 07, 2009 at 17:01:23 from 24.116.159.75

Nice work Adam for not doing any speed work. Your in great shape. Great time trial performance. The air there is doing you good.

From jtshad on Sun, Jun 07, 2009 at 19:54:36 from 75.167.181.136

Congrats on a strong run...way to come back after the injury!

From josse on Sun, Jun 07, 2009 at 23:11:25 from 75.216.244.222

A good step in the right direction:)

From paul on Mon, Jun 08, 2009 at 07:58:03 from 75.162.193.113

Nice job. I hope you get a pay raise for winning an industry race.

From Sasha Pachev on Mon, Jun 08, 2009 at 14:52:32 from 64.81.245.109

Congratulations on the comeback!

From JD on Mon, Jun 08, 2009 at 20:06:13 from 32.178.134.218

Congratulations! That's got to feel good.

From Adam RW on Mon, Jun 08, 2009 at 22:26:19 from 155.101.241.49

Thank you everyone for the strong support. It is nice to feel like I am finally turning the corner toward recovery.

Paul, I'm going to write to Novo Nordisk about your suggestion. Maybe they can support my research for the next year if my grants don't come through.

From Sam Dean-howard on Tue, Jun 09, 2009 at 16:21:38 from 90.201.147.127

Hey Adam, thats a great time off your training etc, and wow a win well done it makes it so much more worth while when you win something :-)

From Holt on Sat, Jun 13, 2009 at 13:48:00 from 75.169.89.6

To me, sounds like the best part of the weekend! Good job.

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

Late night last night. Went to dinner with a lab from Japan and it was fun traversing the language barrier. Didn't get in until almost 1am then up at 6:30am for a run before a full day of meeting. This time I ran the other direction and it totally made the difference. It was very scenic much cleaner and a ton of fun. Except when I fell :(... I was going around a garbage can and there was a bed frame that clipped my toe. I mostly just hurt my pride but it had to have been a good spill, I was going about 7:00 pace at the time and two cars stopped to ask me if I was ok. Luckily there was a gas station there for me to wash out the wounds and get some bandaids. My right arm took most of it and my knees were protected so it was good. Made it to the zoo from the convention center and there is a really nice park there. Lots of squirrels and parrots around. Also, at my turn around I stopped to watch some of the water fowel along the shore. The meeting is now over for me. Today was useful, a number of interesting talks and one very good networking conversation with the person who discovered one of the proteins I study. Avg. 7:20 HR 154

Asics DS-Trainer #3 Miles: 10.00RM 090416 Miles: 0.01WM 090416 Miles: 0.13
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jon on Tue, Jun 09, 2009 at 10:11:38 from 75.169.140.55

Sounds like a fun trip so far. But watch out for angry bed frames...

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

Recovery day. I was pushing a little too hard. I tried to go to sleep early but it didn't work and then I was up before my alarm (3am mountain). I don't really sleep in vehicles so just tried to do a little work on the plane. Then after getting home and playing with the girls for a little I crashed for two hours. 

WM 090416 Miles: 0.13
Night Sleep Time: 4.50Nap Time: 2.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Kristen was just too excited to have her daddy back and would not go to sleep. When finally down she woke up two additional times. Fortunately I went to sleep extra early so still managed a good cumulative sleep. The day was a little foggy, Mondays are always that way and after returning from a trip usually slightly worse. Good news is I was just training a new student I got to help me out. Tomorrow I will really get back "to it". The run was City Creek. I felt like a social butterfly as I saw both Robin M and Chad D on the run. I was very sore from the days before though and just shuffled along. I didn't really take into account all the extra walking the last few days. I would say there were at a minimum 5-6 extra miles of walking each day at the meeting. Avg. 8:52 HR 132

Saucony Rides #4R Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Thu, Jun 11, 2009 at 00:35:36 from 24.116.159.75

You definitely have to count that. Working in a big city is work and great exercise. Nice to see you made the trip back home safely. I bet the family really missed you.

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

Getting back to it. Ok sleep. Up three times but each was very brief for me thanks to my wife. Out for the run before 6am now on to a full day. Just the Memory Grove loop from work. Avg. 8:53 HR 132

Saucony Rides #5G Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From jtshad on Fri, Jun 12, 2009 at 09:05:05 from 69.20.188.98

Looking good!

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

A good start to the end of the week. The weather was perfect this

morning. I took the road over to City Creek 3.5 mi then up and back via the first three miles of the Steeplechase course and then down Dry Creek. The course was well marked on the section I ran. However, be careful out there tomorrow Jon as it was pretty sloppy with all the rain. A number of spots with standing water. The mountain is just so beautiful this time of the year though with all the green and flowers. It is hard to believe that in a month it will all be dead and dry. Avg. 9:32 HR 135

Saucony Rides #5G Miles: 10.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Fri, Jun 12, 2009 at 12:52:08 from 75.169.140.55

Thanks for the warning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.506.000.000.000.000.000.0013.50

Thought about doing another 5K this morning also thought I would like to be at the Steeplechase. However, I don't want to push my luck. Really it has only been a couple weeks without knee pain and I'm just happy to be in the 60s again. I opted for a workout. This is the same home loop that I often do. Last time I pushed it was as a time trial on April 28th in a 17:38, though last weekend was a 17:37 this is a much faster course and the effort last weekend would easily put me under 17. My plan was to run 2x5K at just under 18 each so "relatively easy". The loop is 6.2 and on the 2nd loop I added some around SugarHouse and random neighborhood to get my mileage goal for the week. Here's the breakdown.
1mi warmup, still half asleep
First 5K
5:56 dwn Sunnyside
5:54 dwn 13th E to 15th S
5:48 dwn 13th E to 21st S
0:39 up 21st S
TOTAL 18:17 a little slow but not bad (3.11 mi)
~3mi recovery
Second 5K, slightly different start a little up b/f the dwn
5:59 a little on Foothill first
5:45
5:58
0:41 still on 13th, should have been faster
TOTAL 18:13 consistent but I obviously have not been working on speed (3.11 mi).
Remaining cooldown except for one surge in SugarHouse. I came up on a guy and said hi as I was about to pass him. Instead of saying hi back he started to surge to pull ahead of me again. Well my competitive nature took over and I threw in a 200 m surge by the time I turned around he was gone.
Avg. 7:19 HR 156

First time on the first page of the mileage board since Aug '08 on a Sat evening, not sure if it will hold after all the Sat runs are updated but it is nice to see progress in the recovery...

Asics DS-Trainer #3 Miles: 13.50RM 090416 Miles: 0.62
Night Sleep Time: 3.00Nap Time: 1.00Total Sleep Time: 4.00Weight: 142.00
Comments
From JD on Sat, Jun 13, 2009 at 23:06:56 from 166.203.116.87

Great progress!

Ha! That other runner had no idea...

From Kory on Sun, Jun 14, 2009 at 02:18:11 from 209.181.83.234

Great runs. Working on speed for your runs will start to become consistent. I believed you showed a lot of wisdom by just bypassing the race, and try and sharpen the speed instead.

Great 5k double no matter how you look at it. Going anaerobic feels so good when it starts to be consistent, but in the beginning it's tough (well for me).

From Jon on Sun, Jun 14, 2009 at 18:23:50 from 75.169.149.191

Hey, you even had more miles than me! Looks like you are on track for TOU 1/2? You have enough mileage base, now.

From Adam RW on Sun, Jun 14, 2009 at 22:07:01 from 155.101.241.221

Thanks guys.

JD, It is fun to surprise people like that.

Kory, It felt good but it would have felt nicer if they were both under 18 as planned. The good news is that my knee does not hurt today.

Jon, That is the plan. I'm still up in the air about Des 10K before then.

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

Rather typical Sunday. Slept in to get a full 8hr though I did get up every 1/2 hr starting at 5am... Silly head. After church played in the backyard some with my daughter before lunch as it was finally sunny. Then after lunch went to City Creek for a run. The clouds had moved in by then and it drizzled a little on us but the stroller has a rain cover and it didn't rain that hard. It is much harder running up City Creek pushing a stroller. We started in Memory Grove and just went up 5 mi. The way back was MUCH easier. Avg.  7:48 HR 147

Saucony Rides #4R Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Sorry about the delay. Things have been busy at work. I found out today that one of my competitors published a manuscript very similar to what I’ve been working on. This is bad; it is like showing up to the race in time to congratulate the finisher… Oh well, we will figure out some way to publish what I’ve already done. The run was just the Chad/Memory Grove/Work Loop. Avg. 8:29 HR 140

Saucony Rides #4R Miles: 8.00RM 090416 Miles: 0.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Thu, Jun 18, 2009 at 11:29:28 from 204.134.132.225

Sorry about the work stress. I am sure there is a way you can get out your work, it just may take some creativity or looking at it from another perspective (e.g. validation, corraboration, etc.).

Nice job on the 5K time (and the "prove it run" in SLC!).

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

Partly to deal with work stress, partly to put my feet where my mouth is I ran the home loop 5K “similar” to the New Orleans race to prove the point of the easier course. No special warm-up and the run was late. My wife had an activity and I was on daddy duty until about 8:30pm. One mice to Sunnyside and then the same 5K as on Saturday.

Mile 1 5:16.02 HR 174
Mile 2 5:22.94 HR 184
Mile 3 5:35.53 HR 187
0.11 0:37.83    HR 188
Total 16:52.32

Overall happy with the effort and the stress relief. Also, glad to see my estimate on my fitness and the course being sub-17 for the relative effort of the 17:37 in New Orleans was spot on. Avg. 7:13 HR 160

Asics DS-Trainer #3 Miles: 8.00RM 090416 Miles: 0.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From JD on Thu, Jun 18, 2009 at 12:02:13 from 64.65.159.206

Nice 5k, especially considering you ran it alone.

From Phoenix on Thu, Jun 18, 2009 at 12:56:40 from 155.101.197.99

Wow. That's moving along.

I'm running my usual Saturday 90 minute run tomorrow instead, ~6 am. I'll be running easy. Let me know if this works for you. If not, we can figure something out for the next week.

From Adam RW on Thu, Jun 18, 2009 at 15:12:05 from 155.101.152.103

JD, I was happy with it.

Eric, That sounds fine. Can we leave from campus?

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

Still hitting the work hard. Another evening run. Just an easy Suicide Rock/Dog Park loop. Avg. 8:16 HR 137

Asics DS-Trainer #3 Miles: 7.00RM 090416 Miles: 0.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

When it rains it pours or so the saying goes. The good news is that the more adversity one has in their life the more I think they can learn to deal with. Sleep was hit-or-miss last night. I ended up resetting my alarm clock at 4am for an extra hour past the 5:33am I was initially going to wake up and that helped some. However, when I got into lab it was to a wet floor as someone had left the door to our freezer agar when they left last night. Of course there are four freezers in the lab and the one left open had my samples in it. Good news is that it had only warmed to about 4C so things weren’t completely thawed but instead of getting my run in at 7am as planned I didn’t get out until 11am. At least I got out, that is one of the main perks of academia. We may work 60-80hr weeks but we make our own schedules, more or less… Avg. 7:56 HR 150

Asics DS-Trainer #3 Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Thu, Jun 18, 2009 at 15:21:32 from 138.64.2.76

Glad to hear the freezer didn't mess things up. And your work seems like a beast right now.

From Kory on Thu, Jun 18, 2009 at 16:09:34 from 24.116.153.110

At least you made it out and was able to get the run accomplished. I like working at the University myself as well. There's some flexibility in the schedule which makes it nice.

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

I had a relatively good start to the day. How couldn’t it be when the weather is so perfect. Slept in a little extra, I was in work until 11pm last night (after coming home for dinner with the family). Then set two things up in lab and went out for an 8 mile trail run. Decided to continue on and enjoy the weather. It was more or less the reverse of the run from last Friday. I saw two very beautiful birds. The first had an orange collar and a bright blue head. The second was ~90% turquoise. Spoke to my boss a little about my future and came out knowing what I already knew but with a little more steam in the engine. Avg. 9:20 HR 142.

Saucony Rides #5G Miles: 11.00RM 090416 Miles: 0.05
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From sam Dean-Howard on Fri, Jun 19, 2009 at 13:22:09 from 90.195.99.119

I hope it works out with work....

well done on your run and isnt beautiful weather just great I love it and wish we had more of it. :-)

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

Took last night off. Stayed up late watching Seven Pounds with my wife. Interesting movie. It was well done, not sure if I agree with his decision but the cause and how one deals with guilt and depression is interesting. My hip and knee were a little tight this morning so I slugged through my run. The good news is that I got in the miles. The highlight of the run was running into Chad one mile into the run and speaking with him briefly. Avg. 8:39 HR 130

Saucony Rides #4R Miles: 13.00RM 090416 Miles: 0.30WM 090416 Miles: 0.12
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From sam Dean-Howard on Sat, Jun 20, 2009 at 13:23:00 from 90.195.99.119

hmm sounds like a ok movie to watch, might watch that one. Hope your hip and knee are a bit looser soon, and great getting some miles in :-)

From Jon on Sat, Jun 20, 2009 at 13:27:51 from 75.169.152.60

Certainly a few twists and turns to that movie- pretty good watch, nice to see some inspirational movies out there.

From Adam RW on Sat, Jun 20, 2009 at 22:11:25 from 155.101.152.103

Sam, It is worth watching. The knee is up and down. Mostly up this month though so I'll count my blessings. I'm convinced there is a stress component to the pain.

Jon, I agree about the inspirational movies comment. That is what I like most about the movie. However, I wish it didn't take such drastic measures to make someone do the things he was setting out to do...

From Kory on Sun, Jun 21, 2009 at 00:30:28 from 24.116.159.75

Like you said the important thing is you made the mileage work. If you slug through a run I believe it improves your toughness and will power to succeed.

Seven Pounds was a good show and very shocking at the end. But I guess if you feel that your life isn't yours and have done something terrible who knows what you might decide to do with it.

From jtshad on Sun, Jun 21, 2009 at 11:31:31 from 69.20.133.160

Happy Father's Day!

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

Busy day. In work in the AM before breakfast with the family and church. Then after church ran errands with my older daughter until lunch. After lunch the two of us then went for a run to SugarHouse to feed the seagulls. Some soccer in the backyard while dinner cooked now back at work... Knee still pretty tight but my hip wasn't as bad.

Saucony Rides #4R Miles: 5.00RM 090416 Miles: 0.01WM 090416 Miles: 0.13
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From JD on Sun, Jun 21, 2009 at 23:25:59 from 166.183.37.41

Sounds like you managed a nice day between work shifts...

From sam Dean-Howard on Mon, Jun 22, 2009 at 05:58:29 from 78.32.130.9

Cool day, look after your hip and knee, mines sore ice baths galore I say! keep the good mileage going ....

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

AM: With the hectic schedule and sore knee I'm thinking doubles this week. It is easier on the body and time to get in the miles that way... I ended up working until 11pm then up for a commute run in. Nothing special very easy and relaxing. Avg. 9:47 HR 145

PM: The day was ok. Knee felt better this evening. Going to go to sleep early tonight and catch up a little on the sleep... Avg. 7:48 HR 143 (2 min per mi faster about the same HR...)

Saucony Rides #4R Miles: 11.00RM 090416 Miles: 0.13WM 090416 Miles: 0.01
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From sam Dean-Howard on Tue, Jun 23, 2009 at 06:05:14 from 78.32.130.9

Hey great running, glad your knee is feeling better :-)

What is your resting H/R just being nosey LOL

From Adam RW on Tue, Jun 23, 2009 at 08:53:54 from 155.101.152.103

Out of bed before moving around or coffee it is usually in the high 40s low 50s. When I'm sleep deprived I notice it is much higher while running.

From sam Dean-Howard on Fri, Jun 26, 2009 at 16:10:16 from 90.212.41.35

great H/r resting.... yeah the same with me when training hard etc or sleep deprived...all too often. :-)

From Adam RW on Sun, Jun 28, 2009 at 11:42:21 from 98.202.223.65

Sam, We do what we can...

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

Big fat goose egg...

WM 090416 Miles: 0.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Well yesterday can be written up to the brain dead. I'm not sure what was going on. I worked like crazy and really felt like I didn't get a single thing done. Just upset and missed my run. Today was slightly better and as soon as we were done with the bedtime routine I went out the door. I still have about another hour I want to get taken care of before sleep so we'll see. The body weight was post run. Not proud to say that is my lowest weight in my limited memory. I need to take a better care of myself when work starts to get crazy. I'm not sure what it is about this year. I know I'm normally a workaholic it comes with the career choice. In any case the run tonight was well deserved and well worth it. I did a big south loop down 33rd. I met the new Westminster CC coach and ran with him for a couple of the miles. He seems like a good guy. I told him about the blog. See if he stops by. Avg. 7:30 HR 162 

Asics DS-Trainer #3 Miles: 11.00RM 090416 Miles: 0.36
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 139.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.001.000.000.000.000.000.0012.00

AM: T.O.F, but I got out. Just to the City Creek overlook and back from lab. Day is going well so far. Lot to get done before lab meeting on Monday but so be it… Avg. 9:29 HR 142

Thank you to those who are still showing up to check on my training. I’m sorry about not being good about checking in on others. Right now I have to focus on family and work and until I get the two manuscripts I’m sitting on out the door it will be not much “free” time for checking on all the other blogs I would like to know about.

 

PM: Stress release mile. Trying to sneak in a couple 2-a-days. It is easier scheduling family and experiment time around 2X45min breaks than 1X1.5 hr break. Also, from last year I really think the 2/d approach is healthier and produces better results. Whatever was going on with my weight is now fixed (Sat, as I type this.). I think it was a combination of a bad day, dehydration and a PM weighing vs. my usual Mon/AM. In any case tonight was rough so I went to do my FireHouse mile and blow off some steam. For those of you who don’t know this is a nice gradual downhill mile that I run hard from time to time. I’ve run a 4:51 on it last year. It is a 2-mi wu to the mile then a nice grade down to the Memory Grove overlook. Tonight I hit it in a 5:01!, HR 184. I was happy with that. The course a ran was the same as in the morning just with this mile hard. Avg. 7:33 HR 157

 

Asics DS-Trainer #3 Miles: 12.00RM 090416 Miles: 4.00WM 090416 Miles: 0.36
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From sam Dean-Howard on Fri, Jun 26, 2009 at 16:10:49 from 90.212.41.35

excellent running well done hope work is going well

:-)

From Adam RW on Sun, Jun 28, 2009 at 11:43:33 from 98.202.223.65

Things are moving in the right direction in all aspects. Sometimes just not as fast as I would like. As I try and tell my 3yr old, patience, patience, patience...

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

Came home a little early from work and did a SugarHouse run with Kaitlyn. Feeling a little better overall. Had a good conversation with my grandpa after the run. Avg. 7:59 HR 142

Asics DS-Trainer #3 Miles: 6.00RM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 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: Met with Eric at the Jordan River Trail. It was great running with him again. The conversation is always stimulating. Fun to run  alone the water and see all the animal (mostly bird) life. Now in lab for a little getting ready for my Mon meeting. Avg. 7:40 HR 134

PM: My new pair of shoes arrived from St. George Running Center yesterday (Thanks Steve.). After dinner I had to run to the store so I literally ran to the store. Also, I took my youngest for her first run ever. She did fine until the last two blocks and then get a little whiney. 

Asics DS-Trainer #3 Miles: 12.00Saucony Rides #6B Miles: 3.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 143.60
Comments
From Kory on Sun, Jun 28, 2009 at 10:54:23 from 134.50.223.250

Nice running. You have to break in those shoes so why not run to the store. But bet it's starting to get hot there in the afternoon's.

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

AM: Hike with a friend from work. Since the day I moved here I've wanted to hike up to the Beacons. About 6wk ago John and I planned to do just that. Even though the last couple weeks have been crazy busy I decided to keep to plan and go on this hike anyway. We met at 6am at Red Butte and headed toward This is the Place. Then up and over the rollers to the trail to between the Beacons to the fire watch tower. Climbed up that and enjoyed the view. Total climb was just under 2100 ft in 2.5 mi. With stopping to enjoy the views and flowers (still out in June!), we made it up in just under an hour and the round trip 5.3 mi took us just over 2hr. We came back the other side. Good and relaxing start to the day,  I wish they could all be like this...

PM: Continuing the perfect day theme. Problem is I will have to pay for it the rest of tonight... After working most of the day there was a 5K/Party at SugarHouse. This was in memory of Heather Gross who died in an avalanche this winter, and daughter of members of our church . Her parents are amazing and actually brought us a meal after our daugher was born just 1-2 wk after their's had died. The race was only friends/family and other members of our church. I pushed Kaitlyn to victory but just stayed with the next fastest guy there (~23 min guy). I think he has more talent and really he worked hard in the ~90F temps. The course was not marked and we just did 2 laps of the road (2.75). After Kaitlyn "broke the tape" we continued on for an extra loop...

Asics DS-Trainer #3 Miles: 4.00Saucony Rides #5G Miles: 5.30
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jon on Sun, Jun 28, 2009 at 17:28:56 from 75.169.153.89

Sounds like a very enjoyable day.

From Adam RW on Sun, Jun 28, 2009 at 23:34:16 from 155.101.152.103

Thanks Jon. It only got better with time. However, now I have to finish my talk for tomorrow so I'll be a pumpkin tonight.

From sam Dean-Howard on Mon, Jun 29, 2009 at 07:29:08 from 78.32.130.9

great day, and look at you doing 5k pushing Kaitlyn round! the Hike sounds wonderful :-)

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

Well as predicted I was up late, 1am. Then two baby wake-ups before my 5:33am alarm so... I did a direct commute run to lab and then tweaked my presentation a little more, I was happy with it. However, throughout the day my boss tripled my work for this week. He has a grant submission due on the 14th so it is crunch time for that data... After getting home early and doing family time I did the home loop.

AM: 2.5mi Avg. 9:44 HR none
PM: 8 mi Avg. 6:58 HR 160, not too bad on less than 4.5hr of sleep...

Asics DS-Trainer #3 Miles: 2.50RM 090416 Miles: 0.01Saucony Rides #6B Miles: 8.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 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 sluggish but long, mostly from yesterday. I'm still in lab at the moment but about to leave. I did get to go home in the morning to have a picnic with my girls while Sandra ran an errand. Then I did my run right after work. I had to push it despite the 90F+ temps as Sandra had a second event today. Just the exact same course as yesterday. Then back to work after the girls were down and Sandra was back. Avg. 6:42 HR 170

RM 090416 Miles: 0.35Saucony Rides #6B Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

AM: Direct commute run. 2.5 mi Avg. 10:00 no joke.

PM: After family time and putting the girls down, 33rd south  home loop. I got a little rain for the last half mile which was nice. 8.5 mi Avg. 7:37

RM 090416 Miles: 0.10Saucony Rides #6B Miles: 11.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

Relaxes a little last night, but very long day today. In at 5:30am out the door after setting up two things. Initial plan was for 6 mi but the weather was too nice and I continued down into Memory Grove, then up the ramp and back. The day was long and a bunch of things happened that were frustrating but I kept my cool and plugged along. The only draw back was I got home a little over an hour late. The good news is that Sandra had plans so then I got some good family time with the girls. Avg. 9:31

RM 090416 Miles: 0.01Saucony Rides #6B Miles: 8.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

What a beautiful day for a run. AM run up Dry Creek (with plenty of water in the creek) over to City Creek and back via the roads. Avg. 8:52 HR 134

RM 090416 Miles: 0.01Saucony Rides #6B Miles: 10.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Sat, Jul 04, 2009 at 10:32:07 from 24.116.159.75

Nice work and not forgetting about fueling/hydrating the body. I know sometimes we think we can do without. The body definitely lets us know.

Have a great 4th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.506.000.000.000.000.000.0012.50

It is nice to relax. Yesterday got home from work early. Played with the girls and headed over to a BBQ a friend from church was hosting. He knows how to party. He had the most amazing steak, beacon wrapped chicken tenderloins and the sides were equally as fancy. A few full coolers and a trunk full of fireworks. We weren’t able to stay for all the fireworks but we did do some sparklers and smoke bombs. In any case it was a late night and then early morning. I had to get the run in before the 8am neighborhood 4th pancake breakfast. My plan for a couple of weeks was to run the 2X5K workout this morning. This time I started and finished at the exact same spots so that I could directly compare my efforts. Last time the plan was 2X18min and I hit ~18:15s. This time the plan was as hard as I could muster on the first and then negative split. Same one mile warm up. Turned down Sunnyside and I was off.

5:28.71                        HR 162

5:33.11                        HR 172

5:38.97                        HR 178

0:38.11                        HR 179

TOTAL 17:18.90

It felt ok. My leg/knee was a little tight but otherwise it was a good effort. About a three mile recovery back to the start and I was off again.

5:22.58                        HR 168                       Better, a little more awake

5:32.63                        HR 175                       I could feel the fatigue but at least it wasn’t slower

5:40.42                        HR 180                       Really feeling it. Bummed I couldn’t negative all the splits

0:36.86                        HR 182          

TOTAL 17:12.49

Overall, I am happy with the results. I made my main goal and ran the second faster. Both were hard but not all out, 5hrs of sleep 2 beers and a pound of steak have a way of slowing one down. I know there is room for improvement but my progress is going in the right direction. The rest of the day was relaxing. Pancake breakfast, hour nap, ran some errands for the around the house, and grilled for both lunch and dinner and that is about it. Avg. 7:24 HR 150

Asics DS-Trainer #3 Miles: 12.50RM 090416 Miles: 0.01
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 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: Repeat of the Beacons’ Hike. This time we decided to try and beat our time from last weekend. It was just hiking on the way up but no stopping this time. On the way down the back side we ran it. I have to get used to this trail running if I’m going to break Jon’s streak J… Just kidding it will be a few years until I’m ready for that. However, I did do a lot better than last week and even kept up the running for over two mile 5.65 mi (2 running).

 

PM: Planned on running with my daughter but it was too hot and the day slipped away so we played in the kiddie pool and sprinkler while I grilled dinner. After bedtime drove over to City Creek and ran up to the water treatment plant and back (from the overlook). 8 mi 1hr exact! Avg. 7:36 HR 139

Saucony Rides #5G Miles: 5.50Saucony Rides #6B Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

AM: Commute run. Hope to get in more tonight... Avg. 10:18

PM: After the night time routine went for some SugarHouse loops. Avg. 7:30

RM 090416 Miles: 0.11Saucony Rides #6B Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Have to get this fog out of my head. The morning was fine. Last night I got a decent amount of sleep but… Into lab early and then I was out the door. The moon was just above the mountain range and during the first half mile I was running directly toward it. It is amazing how quickly things move. By the time I hit my turn the moon was completely behind the mountains, nice to watch. Then during the next mile or so I swear there was a dove on each block cooing its head off. Finally got to Memory Grove and was just jogging along. Turned up to head out and got a rock in my shoe. As I stopped to take the rock out a guy I see relatively regularly going in the opposite direction caught me as I was starting to run again. We happened to be going at not too different of paces so I just started alongside him. However, he was not talkative (though I see him about once a week) and I just kept going. At this a younger guy passes by going at a good pace. I was said hi fairly loudly and no reply from him either. Now is it just me or is there some type of runner’s code? I try and acknowledge others braving the elements and hitting the pavement or trails with me. Even in a hard workout I will try and give at least a nod. In any case I wasn’t sure what I was going to do so I tucked in about 20 ft feet behind him so as not to crowd him. Then my competitive side got the better of me and I decided to pull along and say hi, maybe I’m too eager to meet other runners… He was going at a good clip and we were running the FireHouse mile in reverse (up) at this point. I pulled up and just went with him. There seemed to be a couple surges. We hit the mile in 6:26 and I was about to find out who he was, how far he was going, introduce myself, whatever, and he turned back to head back down the mile. So I had one hardish mile with mystery guy. I’m 90% sure I’ve seen him going the other direction before as well. I think this is enough procrastination. Now on to work…Avg. 9:00

RM 090416 Miles: 21.01WM 090416 Miles: 0.02Saucony Rides #6B Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From jtshad on Tue, Jul 07, 2009 at 09:50:11 from 204.134.132.225

Nice workout...I am with you, I at least try to wave or say hi to other runners. Seems kinda weird to not even acknowledge you, but you are a scary looking guy so maybe you freaked them out! ;-)

From Adam RW on Tue, Jul 07, 2009 at 09:53:48 from 155.101.152.103

I felt like maybe I was still sleeping and I wasn't really running and that is why they didn't see me. Can you make the trip down for Des 10K?

From jtshad on Tue, Jul 07, 2009 at 10:04:28 from 204.134.132.225

Maybe that's it, you are invisible when you are sleep running!

Don't know about the Des News, we leave for a week long camping trip the next day so most likely we will be getting things ready to go that day (plus I have work, but that can change). I will be in touch.

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

Yesterday must have been a fluke. Today everyone was saying hi. Even the first guy from yesterday gave a node. I didn't see the second guy though. In hind sight he probably just wanted to do his workout and not have some unknown factor come up and push the pace on him... Also today the birds were out in first. I saw three birds of prey, two hawks and a falcon. Two hummingbirds and my quails. I know I've said this before but every time I see a quail run I have to laugh. The run was slow and I am tired but otherwise it was a nice morning run from home to Memory Grove to Lab... Avg. 9:50

Saucony Rides #7M Miles: 10.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jon on Wed, Jul 08, 2009 at 11:57:46 from 75.169.148.236

Maybe everyone was still tired or just a bit ornery yesterday...

From Adam RW on Sat, Jul 11, 2009 at 12:26:51 from 155.101.152.103

I agree, I was as well. I also think I didn't like getting passed so that might have added to it.

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

Today was a slow day but not bad. I’ve taken a new outlook on life and am trying to keep to it. I went for my run after the girls went down. Plan was an easy home loop. Got to thinking about speed about the time I was passing the East High track and decided I was going to do a 1600m time trial. Ran onto the track and started immediately. There were a few other people on the track two runners doing workouts (1/4s I think). I did my 1600 and continued off the track and on with my home loop with a modified return from SugarHouse.

1600 5:11.02

Felt good about the run. Avg. 7:38

RM 090416 Miles: 0.05WM 090416 Miles: 0.01Saucony Rides #7M Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.002.000.000.000.000.000.0010.00

Continued with the “speed” theme and broke out my flats. Two goals: 1. See that they still feel fine and break them in; 2. Get in some fast downhill miles as practice for Des News. The weather was perfect, upper 50s low 60s.

 

Ran to the FireHouse mile and hit it.

5:00.11 HR 170 descent 209ft slight crosswind

Then I continued down into City Creek and up into the canyon. The sun coming up was perfect. There is a clearing where the sun just opened up and there were three hummingbirds playing in the light. It looked like I was in a magic kingdom watching fairies fly around.


I turned around and did the City Creek Gate mile.

4:50.00 HR 177 descent 234ft slight tailwind

Overall the run was great. My efforts on the miles were about 90% of mile effort (as can be seen by the HR).

Avg. 7:32 HR 149

Adidas Adistar (flats) #2 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From JD on Fri, Jul 10, 2009 at 20:28:09 from 32.178.247.139

Good run. Sounds like a nice morning out there today.

From Adam RW on Sat, Jul 11, 2009 at 12:24:42 from 155.101.152.103

No complaints.

From Jon on Sat, Jul 11, 2009 at 12:49:01 from 205.149.142.66

If you have time to notice hummingbirds flirting around like fairies during the middle of a 5 minute mile, I'd say you should go faster... :)

From Adam RW on Sat, Jul 11, 2009 at 12:56:35 from 155.101.152.103

My bad, the hummingbirds I noticed before I turned around for the mile. They always motivate me to run faster. Something about the speed of their wings. Dragonflies have the same effect on me. I am planning on trying again in a week to see if I can break my mile PR, aided or not I'd like to see at least one mile out of my legs faster than the marathon world record pace...

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

The good news is that my knee was no worse for the wear after the hard downhill miles yesterday. The run this morning was sluggish but fine. I have to work today so I got in and set-up stuff for about an 1.5 hr and then out the door for a modified Memory Grove/City Creek run. The hummingbirds from yesterday were there again but it was later so the sun/shade effect was lost. Also ran into Albert and stopped to talk briefly. His training is going very well. I'm eager to see how well he does at Des 10K. Hopefully this time next year I'll be able to give him a run for his money but this year I'll be happy to see the back of his head during the last long straight away... Avg. 8:06 HR 137

RM 090416 Miles: 0.02Saucony Rides #7M Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From fly on the Wall on Sat, Jul 11, 2009 at 19:46:55 from 166.70.192.189

I think I ran past you, going the other way, again.

Glad your knee is holding up. Is it your right knee?

From Adam RW on Sat, Jul 11, 2009 at 22:13:54 from 98.202.223.65

Yes it is and yes that leg is funked up. It always has been. My foot kicks out and really since I can remember I've had issues on and off with it.

Were you the guy coming down into City Creek while I was on my way out?

From fly on the Wall on Mon, Jul 13, 2009 at 18:53:38 from 168.179.215.242

We passed on the road on the west side of the canyon, above and west of Memory Grove. I was heading toward the capitol and you were heading toward the hairpin turn. I did say hello. One of these days we will be heading the same direction.

Before I was close enough to recognize your face, I was thinking, "that guy looks fast but his right knee doesn't pivot correctly." Sorry just my random thought.

I also have funky biomechanics. Mine includes extreme over pronation and a left foot that points out about 30 degrees.

From fly on the Wall on Mon, Jul 13, 2009 at 18:58:54 from 168.179.215.242

Here is a very fast runner with very unusual bio mechanics-

http://www.runningcoaches.com/coachcraig.html

You can't tell in the picture but his feet don't point forward when he runs.

From Adam RW on Wed, Jul 15, 2009 at 22:39:23 from 98.202.223.65

It is amazing to me what some people can overcome. I'm happy with what I'm able to do. On a couple of occasions I've had people tell me after a race that they had counted me out as I passed them because of my leg kicking out only to find out that they couldn't catch back up later... Thank you for the link.

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

I'm on to a good tradition. These Sunday morning hikes are such a great way to end/start the week. John and I hit a new trial, Grandeur Peak. It was a tough climb but completely worth it. It was so scenic and I felt like I was in the CO-Rockies instead of the Wasatch front. There was one crest when we went over into a field of at least 15 different kinds of flowers. The climb was from 4928ft to 8480ft in 2.3mi 1hr and 5min. The way down was TOO fast and I got a monster blister on my right heal.  I ended up pealing it off and dealt with the joys of that for most of the day. Our church had their picnic at SugarHouse and then we had friends over for dinner who are leaving on their mission next month. After dinner I braved a Suicide Rock/Dog Park loop run, blister or no blister... Overall a good day. 

Saucony Rides #5G Miles: 5.50RM 090416 Miles: 0.25Saucony Rides #7M Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From JD on Tue, Jul 14, 2009 at 11:18:45 from 64.65.159.206

Sounds nice. I used to live near Millcreek Canyon and would do that hike a couple of times a week. Never ran it though, neither up nor down!

From Adam RW on Wed, Jul 15, 2009 at 22:42:04 from 98.202.223.65

This was my first time. We actually went up the and down the east side. Next time we'll try and take the Millcreek way up. I was so surprised the first time I went up Millcreek, we had already been here for about two years and I couldn't believe I was still in UT. The run down though has really beaten me up. The quads are still sore, good cross training I guess.

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

Wow are roller coasters fun!

It is Wed that I’m updated so the next three days go together. I will try and type each entry as I had them outlined in my head though for the specific day.

 

Monday, Monday… Typical crazy busy day with everything that could pop up, pop up. After all family and work items were taken care of I headed out the door for my run (9:45pm). I did the home 5K loop but slowly. I initially had planned 10 for today but needed to get some sleep as well. Avg. 8:27 HR 127

RM 090416 Miles: 0.01Saucony Rides #7M Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Today was the craziest day of all.

AM: Memory Grove loop from work. My quads are still killing me from the hike on Sunday. My blister is more or less a non-issue though. Avg. 9:12 HR 139

The morning was going more or less like a usual day. I had planned two runs for the day. In lab things kept going wrong. We have a number of summer undergrad “helpers” and some of them are better monitored than others, I’ll leave it at that. By about 2pm I was ready to through in the towel and head for the hills. Then I checked my e-mail and found out that I GOT MY GRANT! That means I have a job for at least another three years. It is nice when hard work pays off.

PM: After going home early (4:30pm if that is early) and a celebration dinner of sushi with my family I had to drop some stuff off in lab and then headed over to City Creek. It was a perfect evening, I’m sure the good news of the day helped. Legs were still sore so I took it easy again. Tried to go off road but was forced back by the overgrown trail I chose (12:51 for that first mile). Then back on the road and up to the water shed line. About a quarter mile before the mark there is a little waterfall. I was busy looking at it and had to clear my nose. Upon clearing it a buck took off from the bush about 50ft ahead across the road and bounded into the bush. I think I startled it more than it startled me but it was still cool to see. Also, my friend the hummingbird was dancing in the dusk light near picnic area number 8 again. Avg. 8:23 HR 136

Saucony Rides #7M Miles: 13.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From JD on Wed, Jul 15, 2009 at 19:52:29 from 166.128.78.74

Congratulations on getting your grant! Very good news!

From Phoenix on Thu, Jul 16, 2009 at 17:11:42 from 155.101.197.36

Adam, congrats on the grant. That's a big step. I'd be celebrating too.

From jtshad on Thu, Jul 16, 2009 at 17:41:31 from 204.134.132.225

Ditto, congrats on the grant!

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

It was nice to have the night off. Today is just getting situated on the stuff I dropped yesterday and making sure all the paperwork is in place for the new grant to start. Busy work I can say I actually don’t mind doing.

AM: Commute run in the backside of campus. Avg. 9:19 HR none is that bad???

PM: Naked nose run. After the nighttime routine headed out the door. Temp still read 90F but it didn't feel that bad. The nose run comes from the fact that I tried to control my pace by only allowing myself to breath through my nose. It forcing you to focus on your breathing and means you can't go too hard. I use it from time to time...

RM 090416 Miles: 0.12Saucony Rides #7M Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Wed, Jul 15, 2009 at 17:05:02 from 128.217.221.145

No heartrate- you must be dead, or a zombie.

Hey, huge congrats on getting the grant. Is this the second of the two you applied for? Good to know you'll be around for 3 years.

From Adam RW on Wed, Jul 15, 2009 at 22:44:46 from 98.202.223.65

Zombie, yes. The whole day was like a daze. It is crazy what removing stress from your life can do...

This was the second grant. The first one I did not get and at the stage of life I'm in right now the grants are only allowed one at a time. Of the two grants though this was the much better one so I'm very happy with it.

From Kory on Wed, Jul 15, 2009 at 23:08:05 from 24.116.159.75

Nice to get out and run without worrying about times. Just run for run and for the nice weather. Great stress stopper.

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

Interesting day. Sometimes things are not what they appear and discussion is a good tool to get through it. Also, interoffice politics is as entertaining as it gets. Is that coded enough for you? My right leg is still tight, mostly the quad. Just did the 33rd south loop. Avg. 7:42

RM 090416 Miles: 0.12WM 090416 Miles: 0.01Saucony Rides #7M Miles: 8.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.501.000.000.000.000.000.008.50

Early morning. I had my heart rate monitor on just out of bed and it was reading between 37 and 42 bpm. Then out the door and it went up to 120 in the first block. The heart is amazing. I did a commute run in to work to the Firehouse mile and hit it in 5:06. It felt harder than it should have but it was ok. Avg. 8:36 HR141

Asics DS-Trainer #3 Miles: 8.50RM 090416 Miles: 0.07
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Fri, Jul 17, 2009 at 16:37:17 from 134.50.89.33

Whats the percentage decline grade for that mile? I hope you have a good weekend and try to stay cool in the heat. Which is very tough this time of year.

From sam Dean-Howard on Sat, Jul 18, 2009 at 12:32:06 from 90.201.147.157

Hey Adam great resting H/R when I am fit and feeling ok mine can be as low as 33, but low heart rate runs in my family my dad smokes is over 65 and has a hr of 40, he used to be a runner when he was young though.

Again great work out and great mile I am jealous of that mile :) Do you not need more than 6 hrs sleep or is that ok for you ??

From Adam RW on Sat, Jul 18, 2009 at 12:49:41 from 98.202.223.65

Kory,

I’ve put the mile on the course tool if interested… It estimates the average grade at -2.9%.

Some of my FireHouse Miles: The two most recent I used the cross walk line as my start so they should be pretty comparable. The others were wherever the 2-mile split form lab happened to come that day…

5:06 7/17/09 203 ft dwn

5:00 7/10/09 209 ft dwn

5:01 6/25/09 179 ft dwn

5:03 5/13/08 199 ft dwn

4:51 3/7/08 176 ft dwn PR

The faster miles I train on are the City Creek (4:48 PR with 272 ft down) and Memory Grove (4:50 PR with 213 ft down but crazy down) miles but they are a bit rougher on the legs as the down portions are steeper.

My fastest mile to date was the first mile at the Magna 5K last year in a 4:44 with 152ft down and competition. All other miles above were solo.

Thanks for the question. It was fun to look back over these numbers and think about my training and fitness both last year and this year.

From Adam RW on Sat, Jul 18, 2009 at 12:50:41 from 98.202.223.65

Sam,

I've been averaging 5.5 to 6.5. I think I function best at 7 but between family and work If I got that much it would be my running time gone.

From sam Dean-Howard on Sat, Jul 18, 2009 at 13:13:49 from 90.201.147.157

oooh I need so much more LOL

From Phoenix on Mon, Jul 20, 2009 at 13:50:42 from 155.101.197.36

Those are nice and fast. They are also amazingly consistent. When I am injury free again I'll have to go out there and hammer one out.

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

Not a very restful night. Sleep time was typical but I had a lot of dreams that I don't remember but did not allow me to rest. Then the girls woke up a little before my alarm and I felt like a slug from there on. I ended up leaving the house about 10 min late but Eric waited for me and we did a preview run of the Des 10K course. It is funny how less painful the last two miles are when you're running it at a relaxed pace and talking. As always we had some good conversation and overall it was a good run. Legs are still sore but the knee and quad are feeling much better than the rest of the week. Avg. 9 flat, since I'm a number freak I always find it amazing when the average pace is even to the second. HR 126

RM 090416 Miles: 0.07Saucony Rides #6B Miles: 13.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From sam Dean-Howard on Sat, Jul 18, 2009 at 13:15:28 from 90.201.147.157

Adam, great running again, sorry to hear of the loss of sleep, I know what its like having broken sleep its not good, but hopefully youll be ok tonight :)

From Kory on Sat, Jul 18, 2009 at 16:11:33 from 134.50.223.250

Great run on lack of sleep. Sometimes its good to try and run when your tired to strengthen your performance. I didn't get much sleep last night either. We are babysitting a 1 year old and 4 year old all weekend.

Good luck on tomorrows run. Your balance seems to be coming back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.003.000.000.000.000.000.0010.00

No alarm. It felt nice to sleep in. The after some playtime and breakfast off to church. I did have to work a couple hours after that and then our usual errands but with the 100F day we then got out the kiddie pool for a little dip. After the girls were in bed I headed over to City Creek and parked at the gate. This time I went 5 miles up (just past the 26th picnic stop). On the way up I saw two squirrels. That is note worthy as I always make fun of UT to my Midwest friends and family for the lack of them around here. I also so a gopher snake and a doe. On the way down I did it as a progression run with the intent of going all out the last mile (City Creek Mile described on Friday). The way down was going well. I let up a little too early on the last mile otherwise I would have had a new PR. Feels good to run that fast again. Last mile 4:45.83 dwn 336ft HR 182 , as I mentioned before the starts and stops on these are by where I start and vary. This one obviously had a bit more in my favor... Avg. 7:04 HR 153

p.s. Aided or not this is my second fastest mile ever!

WM 090416 Miles: 0.01Saucony Rides #6B Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From JD on Mon, Jul 20, 2009 at 13:33:36 from 64.65.159.206

FAST!

My legs would fall off before turning over that quick!

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

After the hard run last night I was wired. That and I had a bunch of work to do. For whatever reason decided not to stop until I finished the table I was working on, that was at 2:55am... The morning was sluggish and even with sleeping in with that late of a bedtime the total sleep was still lacking. I guess that's what I get for sleeping over 8hr the night before. Today was ok, felt good about getting the stuff done last night. Now to move on to the next thing. The run was pretty random. Up and down random streets to Liberty then over to SugarHouse then home. Avg. 8:11

RM 090416 Miles: 0.23Saucony Rides #7M Miles: 10.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From jtshad on Tue, Jul 21, 2009 at 11:27:09 from 204.134.132.225

Good run after a late night. Good luck at the DesNews 10K!

From Holt on Wed, Jul 22, 2009 at 12:45:50 from 75.169.57.203

Go get some sleep!

From Adam RW on Wed, Jul 22, 2009 at 22:05:28 from 98.202.223.65

Thanks Jeff.

But Dave it is the perfect practice for a Ragnar relay :)...

From Holt on Thu, Jul 23, 2009 at 12:28:52 from 75.169.57.203

Relays are way overrated!

From Adam RW on Thu, Jul 23, 2009 at 19:28:14 from 98.202.223.65

You know you missed it this year. I will say they beat you up a little too much for what they're worth but Del Sol was still one of the best running experiences I've ever had.

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

After the lack of sleep the night before 6.5 hr felt like a dream. Hip is a little sore from Sunday I think. Otherwise nothing special. Had to squeeze the run in while it was still hot between dinner and Sandra's book club. Avg. 7:21

RM 090416 Miles: 0.10Saucony Rides #7M Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Hip still a little sore. Otherwise feeling ok. I'm getting back into work mode. The grant last week is great news but it did cause me to re-evaluate what I've been up to. I hope that this brings me new focus. This next week I have the summary from my previous grant as well as a manuscript draft to get it sent out to the co-authors... The next 10d will be "fun"... This morning was more a death march commute run than anything. Avg. 10:16 (no kidding)

p.s. I put the City Creek, FireHouse, and Home 5K on the course tool so you all can see how much I "cheat" for my fast stuff...

RM 090416 Miles: 0.12WM 090416 Miles: 0.10Saucony Rides #7M Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Superfly on Wed, Jul 22, 2009 at 22:34:31 from 208.117.127.110

You rock and roll Adam. Hope all is well... I'm sure your aided stuff is harder than all mine.

From Adam RW on Thu, Jul 23, 2009 at 19:27:08 from 98.202.223.65

Thanks Clyde it is fun. I will say the aided miles can beat you up. I just like the confidence they give you. Before I would just get afraid of 5min miles now they are something "fun"...

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

Hip felt much better this morning. Still took it easy. Just a campus commute run in. Avg. 9:24

WM 090416 Miles: 0.01Saucony Rides #7M Miles: 4.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Race: Deseret News 10K (6.2 Miles) 00:33:30, Place overall: 38, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.000.000.000.000.000.0014.00

Deseret News 10K 2009—

This race sure knows how to turn around my mood. I’ve been very hesitant coming off my August 20th injury. I know I ran St. George on it (probably not the best idea but I don’t regret it). Since then I’ve been making a slow climb back to “health” and now athlete again. I’ve had glimpses of encouragement along the way, some fast time trial 5K and all out miles. However, I still had some lingering pain and was not 100% confident going to the start line.

 

Sandra was gracious enough to pick up my, Sasha, and Jeff’s race packets Thursday. Sasha stopped by that night to pick up his (sorry about the safety pins). Then Jeff came by my place at 5:20am on the dot and we warmed up over to the start. With both I had good conversations.

 

Then at the start saw a lot of people I haven’t seen in awhile. I could really feel the nerves. I knew I had built this race up in my head as “my return” so the pressure was on. However, I wasn’t sure what to expect or how to proceed.

 

A few minutes before the gun, I felt that I would just try and keep some of the familiar faces in view and go by feel. The night before I had re-read last year’s race report and really wanted to have a repeat but also did want to go out and break myself again. I knew Albert was in much better shape than last year and there would be no Chad, however there were both Cody and Jon at the start this year and though I knew they are both running well this year I felt I would try and keep up with them.

 

The first mile as always is a screamer and to my surprise I looked down at a almost the exact same split as last year. The good news was that despite the heat and humidity it didn’t feel as hard as last year.

5:03.86 aHR 176 Ascent 16ft Descent 206ft

 

I could see Albert was already well out of reach. I felt Jon might be as well. I could see Cody and began to work up to him. Though he had his first split as a little slower than mine I didn’t think I passed him until the down by the VA Hospital. The second mile surprised me even more as I saw that split was also about the same as last year.

5:05.05 aHR 185 Ascent 32ft Descent 205ft

 

After this I was a little in a daze. I couldn’t believe how good I was feeling with the heat. I just focused on a Wasatch Running Center jersey about 50m up and wanted to catch whoever that was. However, every time I made a move he seemed to do the same. The distance even started to grow at this point. There was a guy in a black jersey and one in a red jersey as well and I tried to work off of them. The third mile felt hard and was bummed to see that it did deviate from last year’s but wasn’t too worried about it at that point.

5:23.90 aHR188 Ascent 86ft Descent 172ft

 

Remembered were the 5K point was and looked down to see a 15:55.## click by. Pretty sure that is a new PR…

 

At this point I was just happy that I made it through half the race without my legs falling off or my knee exploding all over the street. My hip was tight but not too bad. I was in race mode and wanted to keep going. This next mile was the last of the “easy” miles and I wanted to do my best. Wasatch guy still didn’t seem to be getting any closer and I was definitely getting more tired.

5:34.82 aHR 186 Ascent 91ft Descent 187ft

 

I could tell the wheels were falling off and even with the parade crowd I was finding it hard to hang on. Mile 5 was a blur and all I remember is hearing someone coming up very close.

5:28.79 aHR 186 Ascent 130ft Descent 232ft

 

I was happy to see a slightly faster mile. However, the “person” got closer and then pulled up alongside of me. When I heard my name I just assumed that yet again I had gone out too hard and Jon had got me toward the end of yet another race. But to my surprise it was Josh S. I assumed he would have either been way ahead of me or playing around out back. But I forget what a stellar athlete he is and he was just playing around up front (or at least by me). I tried to tuck in behind him and he encouraged me. But I was not having it. I was done. I let it creep into my mind how few training miles I had done and that it was too hot. My bad on all accounts. Before he left me he said we could catch the two guys ahead (one of them Wasatch guy). I didn’t think so and just watched him go. But to my surprise they started coming back to me. I tried to push a little harder and though Josh continued to leave me the other two were getting closer and closer…

5:47.19 aHR 188 Ascent 52ft Descent 70ft

 

I was really hurting but mustered a high school finish and “sprinted” past first black shirt guy and then at the line Wasatch jersey guy.

1:06.63 aHR 190 Ascent 4ft Descent 10ft

 

My post race time and place: 33:31.1 in 33rd place

My official striderracing.com time and place: 33:30.8 in 38th place

 

That is my second fastest 10K. Turns out Wasatch Jersey guy was Darrell Phippen and black jersey guy was Seth Gutzwiller. Chris Odekirk also came up to me after the race and I guess I was his Wasatch Jersey for the race but he ran out of road, lucky for me…

 

Overall, I am very happy with this performance. I guess I cannot play lame duck anymore. I’m still sore in all the wrong places but I am not sorer than going in so I think that is a good thing. I double checked and I have run 719 mi less this year than last with much less structured training.

 

After the race (and before the race) I met some more bloggers. Redrooster and Dave S among a number of Walter’s women. It is always nice to put a face to a name. Then Jon Cody and I ran up to the start.

 

Total for the day

2.5 mi wu Avg. 9:14

6.2 mi Race Avg. 5:24

5.5 mi cd Avg. 10:08

Adidas Adistar (flats) #2 Miles: 14.00RM 090416 Miles: 0.24WM 090416 Miles: 0.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Holt on Sat, Jul 25, 2009 at 17:11:57 from 75.169.57.203

sweet job! Glad to see things are rolling along quite well - you have been very patient with all this (it seems!).

From Sasha Pachev on Sat, Jul 25, 2009 at 18:19:51 from 192.168.1.1

Decent return, almost all the way there.

I assume the splits are off the GPS. First two mile look normal, the third one looks short, and the fourth one long. The fifth I cannot tell since the marker was disguised.

Was Josh just too sore from Bryce Canyon? I would have expected him to run 31:30 or so.

From JD on Sat, Jul 25, 2009 at 20:17:33 from 32.178.206.141

Congratulations on such a strong comeback/recovery. Thanks for blogging though all of it. It's been real educational for me to follow your persistent and patient efforts in getting back to it!

From Dave S on Sat, Jul 25, 2009 at 21:21:10 from 4.254.226.50

Adam, nice to meet you. Nice report. That's great you ran your second best time after all it appears you've been through. Looks like your on your way to some PRs.

From Adam RW on Sat, Jul 25, 2009 at 21:32:21 from 98.202.223.65

Thanks everyone.

Sasha, Those are my Garmin splits. Since I train by Garmin I race by Garmin, close enough for me. However, I agree that the markers seemed a little off as my Garmin was often beeping a good 10-20 ft away from them. As far as Josh goes, he was just out for a run. I'm sure if he had wanted he could have hit a much faster time...

From redrooster on Sat, Jul 25, 2009 at 23:51:04 from 71.219.156.139

Adam, great race report, glad I could line up with you and see you at the end! I will find your university email account and send the pics I took. that is awesome you got your postdoc grant funded, really lets you focus on doing science and publishing, you will notice a huge load lifted not having to worry about and rely on your lab PI for money (and technically you're only accountable to yourself now too which is a nice feeling, ignore the "boss" and pursue some of your own interests on the side). That's how I felt when I got my postdoc grant anyway- I scored a Life sciences research foundation fellowship, and then split my time between a lab project and building my own independent project to take with me. And it helps when looking for faculty positions too to have asuccessful funding record already. Of course you know all this stuff already so I am just rambling. Hope to see you at another race soon, Scott

From Superfly on Sun, Jul 26, 2009 at 10:09:16 from 208.117.127.110

Great race Adam and nice book or a report:) JK. It looks like your ready to do some more racing.

I'd guess anyone running this race after doing Bryce last week would be sore and slow... notice Seth dropped out of the marathon. Bryce beats you more than any other race in the state. Because it's a half and because of the downhill.

From sam Dean-Howard on Sun, Jul 26, 2009 at 16:46:36 from 90.201.147.177

great race Adam well done, great report too :)

From Adam RW on Sun, Jul 26, 2009 at 22:24:48 from 155.101.152.103

Clyde, I'm all about the novels. Plus this year with only having three races planned, I have to get all I can out of the ones I do.

From Ashbaker on Mon, Jul 27, 2009 at 16:16:08 from 65.100.192.2

I have Sunday off, does that work for you?

What time? I think we could both benefit from the company and motivation.

From paul on Mon, Jul 27, 2009 at 16:26:08 from 76.27.122.123

Good report and congrats on the return to racing. Your patience has paid off, and hopefully you can get some PR's in the near future.

From Jon on Mon, Jul 27, 2009 at 16:38:09 from 138.64.2.76

Nice race, Adam. I cannot believe how easily you gapped me on mile 2-3. You were running great. Looks like your slow ramp up in training is paying big dividends. Hope to see you in a month at TOU 1/2.

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

I was surprised last night to find out that a friend from Korea was in town so we went on a walk around town and then had a great sushi dinner. 

After the race yesterday Cody had mentioned running to Dog and Desolation lakes. I was a little hesitant being the day after my test run and being a little later in the day for family time but in the end got the ok from the boss and we met at 7am at the Big CottonWood park and drive. Cody took me up to his old stomping grounds and we ran first to and around Dog Lake. Then up to 9600ft to look at Park City and Salt Lake City at the same time. Then back down and around Desolation Lake. It was a very scenic run and very entertaining. It was great to get to know Cody better and hear some of his stories about his childhood days on the trails. It was also hilarious to watch how the world was out to get him today. There was a Kung Fu cyclist and a couple attack ground squirrels but you'll have to ask him for details.

My legs were trashed from yesterday, for this run and I just tried to do my best to keep up with Cody as he showed me what trail running is really about. After this first set of the run we crossed the road and ran up to and into Donut Falls. Very amazing at the top!

On our way out we stopped to soak our very sore legs but a park ranger stopped to remind us that it was a water shed area and we had to get out now or face a $450 fine...

Considering I had run my second fastest 10K on a downhill course yesterday I was very happy with how my legs felt. The beautiful scenery (wild flowers, trees, waterfalls and a number of deer including a doe with two fawns) as well as the good conversation I'm sure helped.

Avg. 9:36


Saucony Rides #6B Miles: 13.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Ashbaker on Sat, Jul 25, 2009 at 21:40:40 from 76.27.0.45

Good job Adam, Sorry I missed you. Sure looks like things are starting to come back together again for you. A little more work and you'll be keeeping Sasha company and you won't need a watch or a Garmin anymore! LOL..

From Adam RW on Mon, Jul 27, 2009 at 12:09:05 from 155.101.152.103

Steve, No worries. There is a time for everything. We still have to get together some time for a run...

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

Nothing too special today. Just a day of rest and recovery. My calves and quads are very sore but to my surprise and delight my knee and hip are not "too bad"... Sandra was nice and let me sleep in while she got up with our youngest at 6:30am. Then my oldest and I did our errands before lunch. We went to a farewell service for our friends who leave on their mission next Saturday. Afterwards my daughter and I played in the wading pool in our backyard before dinner. Just a little time in work today and off to start the week fresh tomorrow. BIG plans for this week as I have three work deadlines...

WM 090416 Miles: 0.01
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM: SH commute run. Still feeling sore from the race but not too bad. Avg. 9:35

PM: Had to come back into lab. Ran to Memory Grove Overlook and back. Feeling much better. Overall the day was not as productive as I would have liked... Avg. 8:18

RM 090416 Miles: 0.02WM 090416 Miles: 0.14Saucony Rides #7M Miles: 6.00Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From sam Dean-Howard on Tue, Jul 28, 2009 at 05:55:17 from 78.32.130.9

great mileage and training :)

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

Topsy turvy week. Last night was rough. After a solid few weeks of at most one wake-up (often unnoticed by me), my youngest woke up three times. Needless to say I was in a daze. On top of things Sandra had some errands during the day so I had family time in the middle of the day and worked through dinner. Finally got out for my run about 9pm. Since I was still in lab I did the work-MG loop plus a mile up and down CC. All and all ok day. Avg. 8:06

Asics DS-Trainer #5 Miles: 10.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 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 spoke too soon. Today was hectic and it started off with a very rough night. My youngest was even more off the wall and I didn’t get down for good until 2:30am!!! So instead of the planned 5am wake-up and 14 mi split in two runs I barely squeezed in one short home loop after everything else was done for the day at 9:30pm. These late night runs are not as good as the early morning runs. I did forget to mention that I saw a bat last night near the CC gate. Avg. 8:46

 

Saucony Rides #7M Miles: 6.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Well whatever was going on the other two nights stopped and we got to sleep through the night... Otherwise the day was sluggish and I spent most of it catching up on paperwork. South loop. Avg. 8:02

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Only one wake-up last night and Sandra took care of that. Up early though as I have a lot on my plate today... Into lab by 5:30am. Then out the door after setting up a few things. Ran the road to City Creek (3.5mi) then back via BST and down Dry Creek. The morning weather was great and my timing was perfect. I was running up towards Little Black as the sun was rising behind it. On  my way down Dry Creek a student from BYU was heading up and turned around at the top and we ran the last little bit down together. Other than that on to clearing off that plate. Avg. 9:35

Saucony Rides #6B Miles: 10.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From JD on Fri, Jul 31, 2009 at 11:52:25 from 64.65.159.206

The weather in the early morning is just about perfect these days. Ought to be just right for TOU.

From Kory on Sat, Aug 01, 2009 at 13:56:38 from 24.116.159.75

Sounds like a great run. It's always nice to run some with someone else. It's nice when the kids get older to gain back the sleep you lose, but I the flip side you hate to see them get older.

From Adam RW on Fri, Aug 07, 2009 at 11:36:26 from 155.101.152.103

JD, Looking forward to TOU. Will you also be doing the half?

Kory, It was nice to mix it up. However, it gets tough to run with people until I'm 100%. I don't like getting out of the pace my body needs on certain days. The sleep troubles are rough but my wife often has it worse so I can't complain too much... And yes it is nice to have them young. In all too short of a time I'll be up late worrying about them on their dates instead of them waking me from not sleeping...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.004.000.000.000.000.000.0016.00

Well today marks my longest run since St. George. Hard to imagine it has been that long of a time. Looking over my training I've stuck to my recovery mode year and plan to stick with it through the end of the year. I still have enough aches and pains to remind me that I'm not 100%. Looking over this year I've done one 14 mile run and a few days that have totaled around that in two-a-days. This is a huge departure from how I typically train and though my 10K worked out fine the other work I'm a little concerned how this approach will work for a marathon. 

Last night had a few too many wake-ups but what can you do. I'm assuming it is teething or a growth spurt. I slept in an extra hour to try and compensate and then headed into lab. I ran from lab to City Creek and then up another 4 mile (8 miles total "warm-up"). It was actually pretty chilly this morning and though I went shirtless there was a poriton going up that I wished I had had gloves. By the end of the run though I was dripping sweat, so be careful what you wish for. On the way up I saw a squirrel. I was also going through my "magic realm" and thinking I missed the hummingbirds due to the extra hour of sleep when two of them come busting out of a bush chasing each other and nearly fly into me. Then there were three more just ahead. Once I hit my 8 mi mark I stopped stretched a little and then turned on the gas and tried to run hard down. My plan was to get some fatigue running down to compensate for the lower mileage long runs. I wanted my legs tired and then see what I could do with them. My plan was to hit miles 9-12 hard with the last hard mile under 5 if possible and the whole run under 2hr.

The first was 5:38 HR 174
The second was 5:34 HR 185 (saw Eric headed up this mile)
The third was 5:45 HR 178 (backed off a little to be able to hammer the final mile)
The final was 5:02 HR 194 (How's that for pushing!!! The Garmin had my max HR during this split at 210!!!).

I then cooled down the four miles back to lab. On the way I saw Albert and stopped to talk to him for a bit.

Overall, happy with the workout. I'm also happy how I was able to get my body to respond the 9-12th miles of a 16-miler. I didn't make the sub-5 but I did just squeak in under 2 (1:59.51). The rest of the day was family stuff and my work had its annual pot luck.

Avg. 7:29 HR 154

WM 090416 Miles: 0.06Saucony Rides #7M Miles: 16.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

SH park and area run with Kaitlyn. Stopped to play in the park and feed the birds. Relaxing run. A little late in the day as we slept in after another horrible night of sleep so though I got 8 total it had about 4 wake-ups in it. The rest of the day was family fun and now I'm in work setting up for tomorrow. Avg. 9:55

Asics DS-Trainer #3 Miles: 8.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Another sleepless night. Home around 10:30 and asleep about 11:30pm but back up on and off from 12:30 to 3am... Early start to the day as we have lab meeting. I slept in as much as I could to make up for the intermittent night and only did my commute 2.5 mi in. Avg. 9:12

PM: After dinner went back out for more. Still over 90F but just took it easy. Was planning on the home loop as I saw two runners leaving the East Track. I caught up with them and started chatting. We ran the next three miles together before they turned west and I headed back home. It was very funny. The one guy was training for his first Ironman later this month but the other guy had just graduated from Grinnell. One of the other colleges in my very small conference. He graduated a number of years since I did but he know some of his alumni that I used to run against. Very small world. Avg. 7:53

RM 090416 Miles: 0.02Asics DS-Trainer #5 Miles: 10.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From sam Dean-Howard on Tue, Aug 04, 2009 at 17:42:26 from 90.195.99.189

cool you got to meet and talk with some people and one that you knew. Sorry to hear of the sleep trouble their is nothing worse than not sleeping proper I know, hope you sleep tonight better.

From Adam RW on Fri, Aug 07, 2009 at 11:32:25 from 155.101.152.103

I know you understand the sleep troubles. It really makes training tough some days.

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

AM: MG overlook slow. Planning on two today.  Actually had a full nights sleep last night, at least no interruptions. Avg. 9:35

PM: Goose egg. Just not my day to get out a second time. I felt "off" today.

Asics DS-Trainer #3 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.003.000.000.000.000.000.0012.00

AM: Slept in an extra hour. Did not have a good night. This morning wasn't that much better. But the day is young and it can only improve from here. Avg. 10:14

PM: Today went much better than yesterday. I still didn't get as much done as I would have liked but it was a step in the right direction. The fatigue still weighs on my a bit but I decided to throw in three faster miles tonight. Just the home 5K miles and they were not all out between 6:07 and 6:15 pace. The effort felt harder than it should have but that is ok. Avg. 7:10

RM 090416 Miles: 0.61Saucony Rides #6B Miles: 6.00Saucony Rides #7M Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

AM: The good news is no baby wake ups. The bad news is that my body decided to wake up anyway. The good news is that when it is done that way I can go right back to sleep. The bad news is even with the pretty solid night of sleep I felt very sluggish this morning. The good news is that I'm all set to have another productive day. Ok enough of that... Campus-commute run in. More of a brisk walk than a run but I got in some extra mileage. Avg. 11:14!!!

PM: An ok day. Not as good as yesterday but still taking steps in the right direction. I'm taking the night off which should help. Did a treadmill run while watching a movie. Started at 8 for the first 4 then picked it up 2 tenths of a mile per hour the rest of the way. Broke a good sweat.

Asics DS-Trainer #3 Miles: 4.50Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Thu, Aug 06, 2009 at 09:49:27 from 138.64.2.76

I hate those days when you wake up earlier than you need to... or don't sleep well when you have the chance.

From JD on Thu, Aug 06, 2009 at 12:01:01 from 64.65.159.206

Good and bad news is better than no news at all.

Hey, I may have just been able to keep up with you today!

From Adam RW on Fri, Aug 07, 2009 at 11:26:34 from 155.101.152.103

Jon, I'm just happy my wife gets to my daughter most nights before she wakes me. She's really helped protect my sleep a lot lately.

JD, You would have been running circles around me backwards...

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

Single: Nice start to the day. There was one baby wake-up but Sandra got to her so quick I didn't even notice so this is the first night I slept through from head hitting the pillow to alarm going off in a long time. Run felt good. My knee/hip has been bugging me since the race but today felt pretty "normal" again. Just ran from work in the early AM to the MG overlook and back. Nice even pace. Avg. 9:00...

Asics DS-Trainer #4 Miles: 6.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From jtshad on Fri, Aug 07, 2009 at 13:05:24 from 204.134.132.225

Nice mileage this week! Glad you had a good start to the day!

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

Overall a great weekend. I was a little concerned about today. I'd gone from planning a 3X5K to a progression run  to nothing for today. This marks both my longest run and longest week in almost a full year. My knee is still bugging me some but not as bad as it had been. The race tweeked something but overall I'm still happy with my progress, enough so that I'm going to register for both the TOU 1/2 and Full this week...

As far as today's run ended up going. About 1.5 mi into it I heard someone coming up behind me. Turned about to see Josh at about mile 8 of his 20-miler. I ended up picking it up a little and he ended up slowing it down a little so we could run together. I bagged my initial run plan and just went with him. We had a great conversation and I was happy to have the company, it really made the run fly by. Partly because I ended up going a little faster than I would have otherwise and partly because the conversation distracted me from the miles. The only caveat was that I hit mile 14 (his 20) down on 9th E so I had to run all  my last 4 miles weaving up to 22nd... However, the ending uphill was well worth the company. Avg. 7:40

In the PM I took advantage of the new found trail knowledge Cody had given me a couple weeks ago and took my family on a hike to Donut Falls.

RM 090416 Miles: 0.02Saucony Rides #6B Miles: 18.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Yes, 8hr of sleep! However, it was NOT straight through. My youngest got up 4 times between 8 and 4am. That 4th time I got her and tried to entertain her for about an hour. Then Sandra came and got her and finally she went down. We were both so exhausted we just turned off our alarms and let the girls be our alarm. To our surprise they both slept until 9am!!! Lucky us.

After a day of fun family time, errands, and household chores. My oldest and I went to City Creek. I had lost track of time and thought it was only 3pm. So I decided to take her all the way to the top of the road. However, when I got to the top I realize it must have been after 4pm when I started. The bad news was I didn't have reception so we "rushed" back down to call my wife that we were still alive as we were over an hour late... In the end everything was ok. However, it is a lot harder than I thought to push a stroller up 1412ft in 5.5mi. In the end we both had a great time and she kept me entertained telling stories about her toy she brought with and singing me some songs.

Asics DS-Trainer #4 Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Ashbaker on Mon, Aug 10, 2009 at 17:21:59 from 65.100.192.2

Nice.. Meet next Sunday at the Zoo?

From Adam RW on Mon, Aug 10, 2009 at 22:20:27 from 155.101.152.103

Steve, That sounds good. What time?

From Ashbaker on Tue, Aug 11, 2009 at 10:55:42 from 98.98.27.230

Is 7am ok? Nothing crazy, I'll let you dictate the pace. I'm just looking for more aerobic base fill. Is 7-8 min pace for the first half ok?

From Jon on Thu, Aug 13, 2009 at 10:14:03 from 128.217.221.70

Climbing is definitely tough with a stroller...

From Adam RW on Thu, Aug 13, 2009 at 14:50:05 from 155.101.152.103

Steve, 7am will work. What distance do you want to go?

Jon, These City Creek runs (stroller or not) sure give me an appreciation for what it is that you do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

My alarm went off at the normal 5am and I promptly turned over and turned it ahead for an additional hour. Rest is good for you... Just did my SH commute run into work. Monday meeting ran way over and by the time my day "started" it was already lunch time. That being said I'm back in lab now finishing up a few things. At least I got home for family dinner and some play time with my daughters. Avg. 9:16

RM 090416 Miles: 0.23WM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.001.000.000.000.000.000.0013.00

AM: Same run as yesterday. SH commute run into work. Last night was another rough one. Slept in an extra two hours to get to the magic 6hr survival number. The good news about my job are that my hours can afford to be moved around. However, I will say the interrupted sleep makes critical thought difficult. Sandra really takes the majority of the interruptions so I don't have room to complain... Avg. 8:42

I forgot to mention the strangest part of this morning. Less than a block from my house was a deer standing in the middle of the street. It didn't run away when I approached it. I couldn't tell if it had been hit by a car but it was obviously stressed about being in a neighborhood. Even as I ran by it, it more or less just watched me. Then a truck turned the corner and it just walked into a yard and then behind the house, strange...

PM: Slow day. I have the longest case of writers block ever. I've been able to write the grant and some abstracts this year but when it comes to writing manuscripts I sit there and find everything else to do but write. Kind of like now. After family time and dinner I came back into lab (still there now) but first I went for a run. Memory Grove overlook plus. I hit the Firehouse Mile hard 4:54 HR 182. I still get very excited whenever I see sub-5 minute miles. I haven't done many of them in my life. Even downhill they are exciting. Another 1/2 hr of work and then hopefully some sleep. I have a long day tomorrow... Avg. 7:57 HR 146

RM 090416 Miles: 0.01WM 090416 Miles: 0.11Saucony Rides #7M Miles: 6.50Asics DS-Trainer #5 Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Single: As predicted long day. But productive. Commute run in via MG. Avg. 10:12

RM 090416 Miles: 0.16Saucony Rides #6B Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From sam Dean-Howard on Thu, Aug 13, 2009 at 13:37:04 from 90.201.147.65

great running your commute, mine isnt far enough I am only about 1 mile from work,but I could jog there! great mileage for the day again, :-)

From Adam RW on Thu, Aug 13, 2009 at 14:52:42 from 155.101.152.103

Thanks Sam. Door-to-door the distance is 2.5 mi. I'll often run somewhere else on the way to boost the mileage. The commute runs sure help. My wife and I share a car so whenever she needs it I'll bring an extra lunch and change of clothes the day before. Then there is a shower in my building when I get in.

From Ashbaker on Thu, Aug 13, 2009 at 22:24:05 from 76.27.0.45

Adam, Is meeting at Hogle Zoo ok? Then going up the canyon for 18-20 miles total?

From Ashbaker on Thu, Aug 13, 2009 at 22:25:06 from 76.27.0.45

Up and down that is.. Not all the way up!

From Adam RW on Fri, Aug 14, 2009 at 01:25:14 from 98.202.223.65

Sounds like fun to me. See you there and then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.003.000.000.000.000.000.008.00

Good day over all. My wife and I were both done with the no sleep. We went to sleep early, didn't really have any troubles at all during the night, and got to sleep in late. So all and all a good catch-up day. On top of things I finally got the draft of my manuscript sent to my boss and found out that the abstracts that I'd submitted earlier this year were both accepted so I'll be headed to FL in Nov. After family time I went for a home loop run. My legs felt like lead but I wanted a workout so I forced the home 5K loop.
Mile 1: 5:20.1 HR 176
Mile 2: 5:32.8 HR 182
Mile 3: 5:38.4 HR 188
0.11 Mi: 0:38.9 HR 190
TOTAL: 17:10.2
With the lead legs it felt much harder than it should have. I guess one night of sleep doesn't make-up for the previous nights. Avg. 7:20 HR 162

Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From jtshad on Fri, Aug 14, 2009 at 12:25:24 from 204.134.132.225

Great workout and congrats on the abstracts (and manuscript).

We are likely coming down to SLC/Ogden area this weekend, still working out details since the friends we were coming with can't make it now. Either staying in Layton or SLC depending, maybe hook up for an early run Sunday/Monday if wera are in SLC?

From Adam RW on Fri, Aug 14, 2009 at 12:54:00 from 155.101.152.103

Jeff, Sounds like a good plan. Sunday I'm meeting up with Steve Ashbaker at 7am at the zoo for an 18-20 miler up and down the canyon. Monday I could be before work. I'm presenting at our lab meeting so would have to be done and showered by ~8:30am but you are an early bird so we could work something out... Do you still have my cell phone number from the relays?

From jtshad on Fri, Aug 14, 2009 at 14:14:27 from 204.134.132.225

I will call you to set up any plans. It is looking good for us to come down, but more likely staying in Layton but that is not for sure. I will let you know.

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

Legs still sluggish but otherwise feeling ok. After yesterday it will be hard to top. But I'll try I still have the revisions on my review and a meeting on a new project today. Otherwise I'm ready for the weekend. Have a good time everyone. Memory Grove-Work Loop Avg. 8:51 HR 137

RM 090416 Miles: 0.11Saucony Rides #7M Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

Nothing too special. Sticking with focusing on sleep. I slept in with the plans of taking my daughter for a run this morning. But big surprise it was raining and ~50F so we bagged that idea and walked the mall. By lunch time it had cleared up nicely but I ended up just doing a Wasatch Dr run on my own. Nice and easy just to get my 70 for the week. Legs still pretty much lead. Avg. 7:49

Did anyone watch the women's 10K final tonight? What a finish!!!

RM 090416 Miles: 0.10Asics DS-Trainer #5 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jon on Sat, Aug 15, 2009 at 23:35:56 from 66.255.187.114

It's not often a stroller run gets ruined in August.

From Kory on Sun, Aug 16, 2009 at 12:31:35 from 134.50.223.250

Great workout and way to hang in there and hit the 70 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.002.000.000.000.000.000.0020.00

Very full morning. Met up with Steve A. at the zoo. We went up Emigration and down the other side almost to the golf course and back. The run went very well. We were both looking for some LSD and found it more or less. Most of the run we were just content to focus on a very good discussion. But we both opted to sprinkle in a little pepper the last couple miles. They are just the perfect grade. Our mile 20 was a 5:32, and that was only after I had looked down at a 4:58 pace and we decided to back off... I'm obviously tired after the effort but otherwise happy with it. I had wanted a 2:30 hour run and we finished in 2:30.34 so pretty spot on. After the run I had just enough to time shower before hopping in the car with the family to zip off to church. This afternoon I actually have to deal with some work (meeting tomorrow) but overall glad for a nice end to a good week. Avg. 7:31 HR 149

For those non-locals. This run goes up for 8 mi then we went down for 2 mi then back the same way. The total ascent over the course of the run is 2406 ft... Granted the last 8 mi are down but those two down/up in the middle sure make it interesting.

RM 090416 Miles: 0.05Saucony Rides #6B Miles: 20.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Snoqualmie on Sun, Aug 16, 2009 at 15:53:34 from 24.18.192.33

Awesome workout! Do you find it hard to get the faster pace at the end of a long run? That's just what I'll be working on in the next two months. (yikes)

From Ashbaker on Sun, Aug 16, 2009 at 16:02:10 from 76.27.0.45

Thanks for the run Adam, and the enlightening discussion. It opened my eyes to a lot of things. That's why I like running with you.

From Kory on Sun, Aug 16, 2009 at 16:04:34 from 134.50.223.250

Great run and nice pace at the end. TOU MH would be a great experience for you this year.

It makes me feel guilty not doing a long run this week.

From Adam RW on Sun, Aug 16, 2009 at 16:29:01 from 155.101.152.103

Sno,

Not on that course. The last few miles are so easy you float down. That and the good company helps. I like to spice it up a little at the end of longer runs. Some days are much harder than others. Today was an easier day.

Steve,

Thank you. I'm glad you suggested the course. It was fun and I also enjoyed our chat and learned a lot.

Kory,

One of the things Steve and I talked about is how important rest is when you need it. So DO NOT feel guilty about no long run this weekend. That was your training. For some of us I think NOT running is harder than running... But it is still part of training! You did the right thing. Enjoy what is left of your weekend and start fresh tomorrow.

From Jon on Sun, Aug 16, 2009 at 22:03:59 from 66.255.187.114

Don't let the cops know you were both looking for LSD ;)

Sorry, bad joke, I couldn't resist.

From jtshad on Mon, Aug 17, 2009 at 08:41:05 from 67.137.222.250

Congrats on a great run. Sorry I didn't join you but we ended up staying in Layton and the drive plus the run would have taken too long.

From Adam RW on Mon, Aug 17, 2009 at 12:18:17 from 155.101.152.103

Jeff, No worries. I figured something along those lines is what happened. Running is good, but when you have to tie yourself into a knot to do something you like it loses its enjoyment. I'm confident we will run together again... I hope the trip turned out well and you have a safe drive home.

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

AM?: Not sure if I'll do a second run today. My legs feel surprisingly good.  Don't get me wrong they are sore and my knee is tight but considering last week was only my second week this year at 70 miles and yesterday was my longest run since St. George I'm happy with how they feel. I'm continuing to focus on sleep and have been averaging 1-2 additional hours per night. However, the loss of awake time sure crunches what you can get accomplished in a week. My talk went well this morning and now on to finishing up my revisions on the review... Commute run in plus some looping around campus for the even 3mi. I know, I know I should watch the crazy morning mileage. Sometimes I can't control myself :)... Avg. 9:30

PM: Just a blah day. Never really got moving mentally. So far today is a little better. I just did the home loop after the girls went down for the night and then relaxed.

RM 090416 Miles: 0.12Asics DS-Trainer #4 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Planned day off. At least that is what I decided last night. Today is Sandra's birthday so I slept in to see everyone in the morning. Then tonight we have plans. Good cumulative sleep hours. Legs sore from last week and knee is a little tight but nothing not to be expected...

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From jtshad on Tue, Aug 18, 2009 at 12:39:26 from 204.134.132.225

Happy birthday to Sandra, treat her nice tonight!

From Kory on Tue, Aug 18, 2009 at 13:13:32 from 134.50.89.55

Rest, Rest Rest, treat yourself today you've earned it my friend. Happy birthday to Sandra

From Adam RW on Wed, Aug 19, 2009 at 12:10:52 from 155.101.152.103

Thanks guys. I'll pass on the message. We had a good dinner and then just came home and watched some of the track and field championships.

Kory you are so right. I better practice what I preach...

From Kory on Wed, Aug 19, 2009 at 13:55:57 from 134.50.89.55

Adam - by no means did I mean it in that way. I thought you could enjoy the rest.

I hope I didn't offend you with that comment.

From Adam RW on Wed, Aug 19, 2009 at 14:08:59 from 155.101.152.103

Kory, I don't offend easily and no I didn't take your comment in the wrong way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.501.000.000.000.000.000.0017.50

AM: Starting the day off right. First time in a while that I was up at "normal" time. Dinner and relaxation last night helped some. After setting some things up in lab I was off towards City Creek. Then up and back via the trails to Dry Creek. Some how I've become a super clutz. I've fallen more times this year than all other years running combined. Today was pretty funny. I was on a downhill section and my toe caught a rock. I went over, rolled, and continued running. I didn't even stop. I was embarrassed more than hurt but only wish someone had seen it because it had to have looked funny. After getting back to lab all I had was a small cut on my palm and a bruise on my shoulder. Trail running is hazardous to your health... At least when your head is in the clouds and not on the rocks in front of you. Avg. 9:12

PM: Much better today overall. I had been in a funk for about two weeks (on and off this year actually) but the last two weeks even more so. Today was much better. Still running behind but I felt like I made some progress today. I've been trying to read Born to Run when I get a few spare momments and there was this section about Vigil and how children love to run and we have to get back to that to fix all of societies woes (big paraphrase there). But that was the message I took from it and really that can be applied to so many things. I'll keep working at it. However it was so true after dinner my daugter just wanted to run circles in our back yard holding my hand. It was  a lot of fun. After they went down I came back into lab to set something up for tomorrow and go for a second run. I did the MG overlook with a FireHouse mile 4:57.79. I am a lot stiffer than I thought I would be from my tumble this morning but obviously not too bad. Let's see what the morning brings. Avg. 8:00 (I love the even numbered pace race)...

Saucony Rides #7M Miles: 11.00Asics DS-Trainer #5 Miles: 6.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Kory on Wed, Aug 19, 2009 at 13:59:08 from 134.50.89.55

Ouch! Trails are hard on the body. At least you didn't break anything. I hope there's no post pain.

I ran into a steel dumpster last year when I was looking at my garmin and not paying attention, and a truck drove by and saw it. This is embarrassing, what you did was easy to do especially on a trail

From JD on Thu, Aug 20, 2009 at 12:14:39 from 64.65.159.206

Nice running day. Those sub five miles have got to feel great.

From Adam RW on Fri, Aug 21, 2009 at 14:45:40 from 155.101.152.103

Kory, Check out my June 8th entry...

JD, They sure help. I think I mentioned this before but it is funny that I never ran a sub-5 in high school and not an official one until my final year in undergrad. Now (with the help of the hills of UT) I get to run them routinely. Definitely a pick me up!

From Kory on Fri, Aug 21, 2009 at 16:59:09 from 134.50.89.55

Adam RW - That most have hurt... Oh well we all have our little adventures life that we can look back on and just wonder WHY!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.004.000.000.000.000.000.0014.00

AM: TOF recovery run. Very tired this morning but still out the door at a good time. Commute run in with a lot of zig-zag on campus. Avg. 11:21

PM: Harder run. Another good day but tiring. Altered home loop 1 easy, 4 hard, 1 easy, 2 medium. It was very warm and my hip was a little sore from the fall. Otherwise good deal. Avg. 6:48

RM 090416 Miles: 0.31Saucony Rides #6B Miles: 6.00Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

Single: Slept in a little extra and then stayed around to keep my daughter occupied so my wife could get a little sleep. Then after setting up something in lab did the work loop to Memory Grove. On my way out, I think it was the State Capital Building, was chiming My Country, 'Tis of Thee. Overall a good run. My right calf was tight. Probably because of the hip yesterday. But since the hip is better I think "it" is making its way out of my body... Glad I got my run in this morning. Supposed to hit 100F today (sorry to you down in St. George, I saw 108F for the high). Have a great weekend. Avg. 8:36

RM 090416 Miles: 20.01Saucony Rides #7M Miles: 8.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Early AM: Up early to go on a hike with a friend from work. We headed over to Mt. Olympus and headed up. To my surprise there were already a good number of cars in the parking lot. We passed a good number of people on the way up. Just to find a group of about a dozen kids aged 12-19 that had started up at 3:45am! Total climb was only to 9050 ft by Garmin, official 9026 ft. We made the ~3mi ascent in under two hours for a total of  ~4500 ft. It was a great hike. Not as scenic as Grandeur Peak a few weeks ago but good in other ways. Even more people heading up on our way down. I was surprised it was 70F when we started and is supposed to hit record highs today.

Single: After I got home I grabbed a quick snack and then packed up my older daughter to take her on a run around the park. It was pretty warm by the time we headed back. In fact the slides were too hot for sliding :(... Avg. 9:18

Saucony Rides #7M Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From sam Dean-Howard on Sun, Aug 23, 2009 at 11:33:17 from 90.201.147.164

Adam, sounds great I take it you were running this, as it seems pretty quick to go up 9000ft in that time, or have I read you blog wrong ?

From Adam RW on Sun, Aug 23, 2009 at 14:00:54 from 98.202.223.65

Hi Sam, We were hiking. The total ascent was only 4500 ft. The trail head is at ~4800 ft and the extra 300 ft is because there are a few rollers. The thing that is tough about this climb is that ~2300 ft are in the last mile alone.

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

Nothing too special this morning. Had initially planned on getting up early and running JRP. However, when my alarm went off I blinked my eyes and it was an hour and a half later. So instead I dashed out the door and ran the Des 10K-SugarHouse loop before church. Avg. 7:57

RM 090416 Miles: 0.35Asics DS-Trainer #5 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Still struggling to get up early but feeling ok otherwise. Not too much noteworthy just a commute run in via Memory Grove. Avg. 9:25

Quick look! I'm top of the mileage board for the next few minutes... (8:40am Mountain)

RM 090416 Miles: 0.02Saucony Rides #6B Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Mon, Aug 24, 2009 at 10:54:06 from 138.64.2.76

You're still on top! (8:49 am Mountain)

From Kory on Mon, Aug 24, 2009 at 13:06:32 from 134.50.89.55

Maybe I can change Sasha's php code so that you can stay on top all week! :-) Nice run. I'm having a struggle even wanting to run in the mornings anymore and getting up.

Way to motivate yourself and get the run done.

From Ashbaker on Mon, Aug 24, 2009 at 20:35:48 from 76.27.0.45

Kory, Can you really do that? Are you that good?

From Ashbaker on Mon, Aug 24, 2009 at 20:38:03 from 76.27.0.45

Adam, You can be there, but is it smart? I asked myself that already this week..

From Adam RW on Mon, Aug 24, 2009 at 21:49:35 from 155.101.152.103

Jon, I'll take the glory when I can get it :)

Kory, Thanks for the offer. I don't know what the fatigue has been...

Steve, No worries. I'm sticking to my plan. At most 72 miles this week. Just front heavy so I can "mini-taper" for Saturday...

From Kory on Mon, Aug 24, 2009 at 21:51:41 from 134.50.223.250

Steve - Right now I'm doing a lot of codes in PHP, Zend Frameworks Google API, with Mysql. PHP is not to hard to change and do things with.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.004.000.000.000.000.000.0012.00

AM: After two days of sleeping through my alarm I woke up before it today. Tried to go back to sleep and couldn't so just got up. I was already down the block by the time I would have just been rolling out of bed. Good start to the day. Commute run in via SugarHouse. 6-Avg. 9:39

PM: Very long day at work. Then after dinner had parent back to school night. So I didn't get out for my run until almost 9pm. Was feeling sluggish and ran considerably slower on the home loop than I had planned on but got it done. 6-Avg. 6:37

Saucony Rides #6B Miles: 6.00Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Wed, Aug 26, 2009 at 22:47:02 from 75.169.143.57

I've still got mu couch ready for you. But Cody says he's got a queen bed in his guest room, if you prefer. Either way is fine- we live all of 3 houses apart...

From sam Dean-Howard on Thu, Aug 27, 2009 at 05:31:23 from 78.32.130.9

Hey Adam, I did that this morning too I was awake and up before the alarm most days im pressing snooze 3 times before and if I get up....

Great running

From Adam RW on Thu, Aug 27, 2009 at 09:59:29 from 155.101.152.103

Jon, That sounds like a good option. I'll get his info.

Sam, The moon must have been closer to the earth pulling us out. I'd say it was something in the air but I don't think our weather gets to you for about another 5 days...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.004.000.000.000.000.000.008.00

Single: Today was the run that I had wanted yesterday. I was so sluggish then but tonight was just fun. Sleeping the night before was rough. I was so restless. I don't know what my problem was. I had a productive day thought and finally got the revisions back to my boss. I'm down to only owing him one thing completed (in addition to the 9 other ongoing projects that is...). In any case after family time headed back to lab to set-up for tomorrow and then over to City Creek. Parked at the gate and headed up. The first mile I saw a good number of people and then no one. Mostly because it was just after 8pm and getting dark. I continued up. The road is wide enough and there was some good moonlight. I enjoy running at dusk and listening to the wildlife. I went up four turned around and then began to pick it up down the canyon. 5:46, 6:11, 5:38 and 5:07. I really needed that last one after how I'd been feeling physically this week. Now just rest until Saturday. Avg. 6:59 HR 154

Saucony Rides #7M Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Single: One of the best solid nights of sleep I've had in awhile. Sound asleep from pillow to alarm. The run in was sluggish but no surprise after last night's hard run. I just did the SH-commute run in. Today must have been National Get Out and Run Day! Typically on my commute run I see 1 maybe 2 at best other runners. Today I saw 26! Granted 12 of those were the Westminster CC team. The interesting part is of the other 14 only 2 were guys. Also of the other 14 most were solo runners so it wasn't like it was just a club run. The only thing I can think is that with school starting again this week all the students are back in the area. Have a great day. Avg. 9:53

RM 090416 Miles: 0.02Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Single: Not a good night's rest but ok. I just was silly... Then woke up before my alarm (again!). The run in was the FH-commute run. Just excited to see what tomorrow brings. Avg. 9:35

RM 090416 Miles: 0.03Saucony Rides #6B Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Ashbaker on Fri, Aug 28, 2009 at 11:32:41 from 98.99.87.102

I'm having same sleep issues the last two days. I was in bed wide awake for six hours last night! Must be the earths magnetic field or some sort of weird phenomena..

From Ashbaker on Fri, Aug 28, 2009 at 11:33:52 from 98.99.87.102

Strange thing is I'm not tired this morning.

From Adam RW on Fri, Aug 28, 2009 at 12:17:24 from 155.101.152.103

Take what you can get. I'm glad you are at least not tired...

Race: TOU 1/2 (13.1 Miles) 01:13:48, Place overall: 11, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.0013.000.000.000.000.000.0020.00

I was pretty nervous about this race. It was Aug 20th, 2008 when I was going to break in my flats for St. George and just broke myself. Since then I’ve obviously been hesitant in my training. The slower mileage build and much easier pace has been good for me. Des 10K was a huge surprise for me but I came into this race very unsure of myself and my ability. The few longer hard runs I’ve done were pretty tough. I figured I could surprise myself like at Des 10K and run a 1:12 or run a 1:18. I however wanted anything under 1:15…

I drove up to Logan after helping put the girls down for the night. Jon was nice enough to pick up my race packet and Cody let me stay at his place. Thanks to both of them. Friday night Cody showed me his race report from the previous year and we went over Paul’s map, both came in very helpful. I ended up reading Born to Run for about an hour and then got to sleep. I woke up a couple times, probably nervous about the race. Cody drove to the start after picking up Paul. At the start we saw a number of people I hadn’t seen in a while or ever met before. This race was going to be very stacked and I would just have to wait to see how it played out.

After a little extra wait due to the huge increase in participation we were headed down the canyon. I stayed back a little the first few miles to get a good feel for things. I watched Cody, Jon, Albert and a number of other people slowly gain on me. In addition to the Terran, Alex, Paul, and Seth who were screaming up ahead.

The first mile was 5:27.55 (183). The pace was good and I wasn’t feeling too bad so I decided I would stick with it.

The second mile was 5:28.94 (176). Still feeling good and starting to gain a little on Cody. Also, three guys pulled up alongside me and started discussing pace. The mentioned they were a 5:45 group obviously going too fast.

The third mile was 5:30.10 (184). Very happy with how the effort felt. I think I caught Cody this mile. Now on to “yellow shirt”.

The fourth mile was 5:32.07 (184). The “5:45 group” was still with me and one guy was following TOO close and clipped me a few times. I decided to very gradually pick it up and see what happened. Fortunately, he(they) opted to go with me.

The fifth mile was 5:24.68 (183). Not too fast but it did the trick they backed off. I did take a Gu during this mile as well.

The sixth mile was nearing the end of the canyon 5:21.31 (184). I was starting to gain on Walter and “yellow shirt”.

The seventh mile was 5:24.42 (184). It was nice to get in to the pretty decent group of fans as we exited the canyon. I passed Walter and was almost immediately passed by Justin (guy from Sandy). However, yellow shirt was pretty close in reach. I was hovering in 10th place and really wanted to make top ten.

The eighth mile was 5:34.73 (185). I was in 9th place and feeling pretty good. I really wanted to get a 55 min 10 mile split at this time.

Mile nine was 5:40.90 (183). Oops… I took a second Gu during this mile. I guess the lack of canyon descent and tailwind was playing its toll. Also at this point I heard two guys coming on fast. Turns out it was Joe Wilson and a training buddy. They passed me like I was standing still and continued on to Justin. Justin fended them off for awhile. So much for 10th place…

Mile ten was 5:50.25 (182). Still falling off pace a little more than I would have liked and missed my 55. I think I saw 55:30 (I could add up the splits I guess)…

I knew the second half of mile 11 and all of mile 12 were going to be painful thanks to the conversation with Cody the night before so I just clamped down into survival mode. From the cheers of the crowd I knew someone was not too far behind and I did not want to get passed by anyone else.

Mile eleven was 5:54.12 (182). At least I was still under 6 but I knew the hardest mile was yet to come. The only thing that kept me moving was the fear of the cheers for the person behind me. I never looked back.

Mile twelve was 6:09.98 (183). So much for staying under 6 but not as bad as it could have been. Now to use the downhill.

Mile thirteen is all down to the finish. That you can see clearly the whole way. I could still see Justin, Joe and friend. Well beyond my reach but that helped pull me along. Time 5:39.11 (185). Not too shabby and a 0:50.65 (187) for the finish. Garmin had 0.16 (That’s what we get for not being allowed to run tangents.).

 

Final Garmin time 1:13:48.81 (Avg. 5:36-HR 183) final chip time 1:13:47.9. Second fastest half of all time so overall very happy with it. Since I didn’t know what to expect I had to be happy with whatever I got and I was. I did end up 11th overall. Surprisingly, 6 of the 10 in front of me were in my age group. Including 1 (Tarren), 2 (Alex), and 3 (Paul). So 11th overall those three get removed and still fourth in age group so out of the medals L… But happy with the day, being able to run  my second fastest time, chat with a number of bloggers and local running studs, congratulations to Carol on her marriage, visits to Narnia (see Paul’s or Cody’s reports), etc. etc.

 

Minor warm-up and a double cool-down (about 7 total).  

Adidas Adistar (flats) #2 Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Superfly on Sat, Aug 29, 2009 at 22:41:16 from 208.117.127.110

Adam great job man. I'm pumped you ran so good. Hope your happy with the race since you race so little... it could be a long time til your next one:)

From Holt on Sat, Aug 29, 2009 at 22:42:38 from 75.169.94.111

Great job Adam. Glad it turned out well for you!

From Jon on Sat, Aug 29, 2009 at 22:48:15 from 75.169.142.116

Excellent race, Adam- 2nd fastest 1/2 ever. I am most impressed by how high your heart rate was the whole race and by how steady it was (minimal rise at the end). Sorry I didn't get the chance to talk with you more, we'll have to catch up in a few weeks.

From Adam RW on Sat, Aug 29, 2009 at 22:54:52 from 98.202.223.65

Clyde, Thanks! Sorry I won't be headed down this fall to join you guys in anything. Only one more race to go. Really only three "official" ones this year.

Dave, I was happy with it. Way to keep your mileage up this week with classes starting again and everything. I'm really looking forward to reading about your St. George...

Jon, I report it as it is but I should probably put an asterik by the heart rates. I know I noticed the monitor slipping around a lot more than normal.

We'll see what the next time using it brings. I will say that at the start it was reading below 100 though...

From MichelleL on Sun, Aug 30, 2009 at 00:40:21 from 71.219.40.89

Wow, Adam, it must feel good to be racing so well, with how hard the last year has been on you. Congratulations on your race.

From redrooster on Sun, Aug 30, 2009 at 01:29:08 from 71.219.137.198

Adam, great race, sorry I missed seeing you somehow. My wife was waiting for me at the finish, and I told her to take a picture of anyone ahead of me in a blog singlet, and it turns out she got a great picture of you. I will email it to you. Scott

From sam Dean-Howard on Sun, Aug 30, 2009 at 08:25:09 from 90.195.99.111

Great race well done on such a fast and even paced race just awesome well done.

and great report tooo :-)

From Burt on Sun, Aug 30, 2009 at 13:10:17 from 98.167.151.26

Nice job Adam. Very competitive race.

From Kelli on Sun, Aug 30, 2009 at 14:48:19 from 71.219.64.200

Very solid and TOTALLY great race!!! You did not break, that is a great sign. Good things are to come, I am sure.

I am so glad you guys have spilled the beans on Narnia, it will no longer be so quiet back there.

From paul on Sun, Aug 30, 2009 at 15:49:49 from 75.162.205.122

Great job Adam. It's really nice seeing good things come to you. You've been patient and smart, and serve as an example to anyone coming back from injury. See you in a few.

From Ashbaker on Sun, Aug 30, 2009 at 16:21:33 from 76.27.0.45

Excellent race Adam, I'm so glad you have been able to bounce back and get some good performances in spite of the tough setbacks. Way to go!

I was thinking of calling you for a long run but did not think you would be up to it? Let me know when you are ready again.

From Dave S on Sun, Aug 30, 2009 at 19:27:50 from 4.254.228.85

Adam, great race. 11th in that stacked race would be pretty darn good even at full fitness. Getting your second fastest time now says you've got PRs coming when you get back fully

From JD on Sun, Aug 30, 2009 at 19:48:51 from 209.183.51.66

Congratulations on a really great half.

Those 10 minute miles you do in training really paid off! :-)

From Cody on Sun, Aug 30, 2009 at 23:33:20 from 67.161.250.22

It was great to have you stay with us. You will do well at the full. I see your sub 2:40 there as a real deal. If anyone want to know how to recover from injury and get back to real racing, I will point them to your blog and show them how to do it right.

From Kory on Mon, Aug 31, 2009 at 16:10:33 from 134.50.223.250

Way to go!!! your an awesome runner with so much talent. You were patient and trained well. This is well deserved for you and I'm happy you did well.

Your going to smash you Marathon PR in the future. Nice work Adam. Sorry so late on response, I worked most of the weekend.

From jtshad on Mon, Aug 31, 2009 at 16:18:16 from 204.134.132.225

Adam, great race! Your patience in your recovery has paid off. Keep running strong.

From Adam RW on Mon, Aug 31, 2009 at 23:02:56 from 98.202.223.65

MichelleL, I’m glad that the patience paid off. I only hope that the same will happen for you. You have shown both patience and a willingness to give whatever it takes of yourself with the cross-training, etc.

Scott, No worries about the missed chance to chat. Races are usually hectic and when one doubles in size there are a lot of distractions. Congrats on a great race to you too.

Sam, Thanks for the comments. It was nice to keep the even pace. Too bad I didn’t keep it going on the flat and up parts. Next time!

Burt, Thank you. I hope all is going well down south.

Kelli, I’m sorry you were struggling with an injury today. However, it was a strong race to stick it out anyway. Congrats on a great effort.

Paul, Your words are kind and you continue to be an inspiration to me if not all on the blog.

Steve, Thank you. The 20-miler the other week definitely gave me a little more confidence going into this race. You are right I wasn’t up for a long run. This week is going to be lower and then taper. If you want I could meet for a part of your run.

JD, I was happy with it. So the tortoise strikes again. Slow and steady, or as Paul and I discussed nice and consistent mileage pays off in the end.

Cody, The pleasure was all mine. Thank you and your kind wife for the hospitality.

Kory, It is nice to be racing again. I’m looking forward to what you are going to do this weekend!

Jeff, Now if I could just find a way to follow in your footsteps and get sponsored to do this stuff 

Thanks All!!!

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

Very happy with the way my body feels today. My knee was pretty tight but my muscles were not that sore at all. Considering the downhill nature of the race yesterday I am very pleasantly surprised. I guess I can finally switch from injury recovery. Now I had wanted to have one top 10 overall finish back under my belt before I went to local elite but I hope you can give me some leeway considering the field on Saturday... Tonight was a naked recovery run of the home loop to shake out the legs and assess if there was any damage.

RM 090416 Miles: 0.59Saucony Rides #6B Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From JD on Mon, Aug 31, 2009 at 14:37:41 from 64.65.159.206

Careful when you use the words "naked" and "assess" in the same sentence. :-)

From Adam RW on Mon, Aug 31, 2009 at 22:51:29 from 98.202.223.65

At least I got your attention. It is amazing how many more people were honking tonight.

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

AM: Legs still pretty good. Up early but slept well. Did the MG overlook run from work before sunrise. Still keeping it naked.

PM: Here they go. I knew I'd feel a little stiff today. Still good. Just a home loop to get them warmed up for a good stretch. Still keeping it naked. This is just a recovery week and then taper time!

RM 090416 Miles: 1.07Saucony Rides #7M Miles: 6.00Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Single: Just a nice easy morning. Up early again. The MG overlook and back from work. 

Saucony Rides #7M Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 146.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.001.000.000.000.000.000.0012.00

AM: Commute run with Chad sighting.

PM: From lab in the late PM, FireHouse mile shake out (5:02.18; HR 173). I'm starting to think the the HR for the half was off... Today's run. I started pre-run ~57bpm, then a block into the run I saw 165bpm! I adjusted the strap and it immediately went down to 132bpm. Even the hard mile only hit 173 and my average for the run was 8:33 pace with 139 HR. Now to get home. Hopefully tomorrow is more productive than the rest of this week has been...

RM 090416 Miles: 0.01WM 090416 Miles: 0.26Asics DS-Trainer #5 Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Ashbaker on Thu, Sep 03, 2009 at 10:06:02 from 98.99.87.102

Adam, Is this mile on 11th ave?

From Adam RW on Thu, Sep 03, 2009 at 11:27:11 from 155.101.152.103

Steve, Yes it is. I have it on the course tool. A 5:02 is about equivalent to a flat 5:24...

From Superfly on Thu, Sep 03, 2009 at 13:53:38 from 208.117.127.110

Adam not sure where your at but Logan and I will be up on Friday morning and are trying to get a run together with some of the guys at around 5:30 a.m. If you are interested. Longish distance.

From sam Dean-Howard on Thu, Sep 03, 2009 at 15:29:06 from 90.210.160.154

Great running excellent H/R's :)

From Adam RW on Thu, Sep 03, 2009 at 17:49:03 from 155.101.152.103

Clyde, Very tempting. I was planning on something a little longer on Sat but would be more than happy to switch days for the company. I have a meeting at ~9am I can't miss though. If you want we could meet at the gate house of City Creek. I'll send you my cell phone number again. There is a trail/road loop we could do or just up and down on the road. I know longish in this group can mean 12-30 mi so we can plan accordingly and if I have to duck out I will...

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

Single: Daddy duty treadmill run.

Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.000.000.000.000.000.000.0018.00

Good start to the day. Up at 4am and into lab to set-up something before heading over to meet Clyde, Logan, Walter and Chad at the capital. Then we did an out and back on the road and then up and down City Creek. It was fun to run in a group again. It was also great to see those guys, some of which I hadn't seen in well over a year. All and all a good pace and good conversation throughout. Avg. 7:36

Saucony Rides #6B Miles: 18.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Superfly on Fri, Sep 04, 2009 at 18:23:18 from 75.148.98.78

Good job and good to see ya this morning. Keep it simple before the marathon and good luck.

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

It is nice not being on a structured program. When I found out Clyde and Logan were coming up yesterday  I switched things around and did the rest of the weeks mileage yesterday. This morning I got up early (again) and went over to Big Cottonwood to hike up to Lake Blanche with a friend from work. We had perfect timing. We were the first ones of the morning to get to the lake and then we had about 20 minutes to look around before a small cloud burst. However, the cloud burst was right around sunrise and it gave us a rainbow. Then on the way down (despite a number of other hikers) we saw a Moose and her calf. In fact they saw us. They were less than 50ft off the trail and looked up as we were passing. Really cool. Round trip was 6.75 mi with ~3400ft to the lake (by Garmin). The rest of the day was family time and errands. Now on to taper madness...

Asics DS-Trainer #3 Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From sam Dean-Howard on Tue, Sep 08, 2009 at 17:19:47 from 90.208.239.153

adam sounds like a great hike and I love to see wild animals in their natural state cool :)

From Jon on Wed, Sep 09, 2009 at 14:35:44 from 138.64.2.76

Do you need a place to stay for TOU? My guest room is empty this time, if you need it.

From Superfly on Wed, Sep 09, 2009 at 18:19:27 from 208.117.127.110

Adam as of right now (Wed afternoon) we are within .1 of each other on the mileage board for the year. You are 1817.5 and I'm 1817.4 ... kind of spooky. Jk. I was just looking through the mileage board and noticed it. You better run 20 a day so I don't catch you:)

From Adam RW on Wed, Sep 09, 2009 at 22:47:23 from 67.186.226.36

Sam, Thank you. I really love the nature out here. It is so great being right on the edge of all these parks. None of my hikes have been more than a 20 min drive from my house.

Jon, Thanks for the offer. I'll be in touch.

Clyde, Ha ha. My ace up the sleeve of not blogging for a few days. However, this week and next week I'll only total 60 miles (not including the marathon) and the week after will be low so you have plenty of time to surpass me and get a good lead.

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

Family day. A friend had a blessing for their son and then a potluck at a local park. Other than that just a relaxing day. In the evening I finally finished one of my manuscripts and sent it out to the co-authors. One step closer to submission.

WM 090416 Miles: 0.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Home loop. I ended up working most the day. The good news is I got the edits from my review done and back to my boss. One step closer to being published. Two in two days. Can't beat that. Avg. 7:57

RM 090416 Miles: 0.11Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.003.000.000.000.000.000.006.00

Home 5K. A full bench day actually ahead of schedule for the week.
5:28
5:30
5:38
0:36
17:12
Felt harder than it should have but my joints were kind of complaining after the weekend off.
Avg. 6:58

Saucony Rides #7M Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Suicide-Dog loop. Still feeling tired. I planned today on Monday. Since I worked the holiday and get to make my own schedule (more or less) I took a half day today. Went in for about three hours. Then took the family to Thanksgiving point. It was great. We got to the door of the dinosaur museum as they were opening and there were only three other people there. We had the whole museum to ourselves. My daughter got to do every hands on activity without any wait. Toward the end of the loop of the museum a few other people showed up but there were so few children that we always had each room to ourselves for at least half the time. Overall a great family day. Then after a late lunch back into work. After dinner the home loop past Suicide Rock and through the Dog Park. Headed home just in time to watch the sunset. Avg. 8:35

RM 090416 Miles: 0.13Asics DS-Trainer #5 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Thu, Sep 10, 2009 at 00:00:00 from 24.116.153.110

Nice full day of fun and a good workout. That's nice that the museum wasn't crowded. I went there last year in the summer and the crowd was awful.

Keep that confidence level up for TOU. I let myself down last week not being motivated and feeling sorry for myself because of the ear infection and other things. You will do well.

From sam Dean-Howard on Fri, Sep 11, 2009 at 16:35:24 from 90.201.147.140

great workout and looks like a good one for Tou

From Adam RW on Fri, Sep 11, 2009 at 21:57:38 from 67.186.226.36

Thanks Kory. If I show half the strength you did I'm sure I will do well.

Sam, I'm really looking forward to it.

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

A slightly different commute run in. Really losing my mind with the taper. Focus and sleep have been hard the last couple of days... Avg. 9:06

RM 090416 Miles: 0.01Saucony Rides #6B Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A very sluggish FireHouse mile 5:22. Really felt like I was running through sludge. The day was pretty good over all. I've enjoyed the updates on the Wasatch 100. Really makes me interested in running it one of these days. Avg. 8:37

Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Cody on Fri, Sep 11, 2009 at 23:00:13 from 67.161.250.22

I agree. I have enjoyed "watching" the race unfold. I feel bad for Corbin. He is falling off pace again this year. Sweet race for first for both the men and women though...

From Adam RW on Fri, Sep 11, 2009 at 23:19:21 from 67.186.226.36

I've actually had dinner a couple of times with Mandy so I'm cheering for her.

From Adam RW on Fri, Sep 11, 2009 at 23:21:47 from 67.186.226.36

How are you "watching"? I have one Twitter spot and just the race updates on the WTF100 website.

From Cody on Sat, Sep 12, 2009 at 13:58:57 from 67.161.250.22

http://wasatch100.com/results2009/RunnerPositionList.aspx

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

Good day. The U has have free Health Day. It is great for kids. Tons of give-a-ways and other fun activities. Did a PM home loop. Felt very sluggish. So is the taper I guess. Avg. 8:36

RM 090416 Miles: 0.07Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From sam Dean-Howard on Mon, Sep 14, 2009 at 07:20:35 from 78.32.130.9

nice taper keep up the good work

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

Rest day.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

AM: Direct commute run.  Had to start work by 6am. 2.5mi

PM: Treadmill progression run. Started at 8min pace then increased 0.1 mph each 0.1 miles. 3.5mi

WM 090416 Miles: 0.26Saucony Rides #6B Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Single: Campus commute run. Slept in this morning.

In honor of Jon and Cody's summaries here is a very quick rundown of my training...

So this round (despite the slow start and no weeks over 75mi) I still have my 3rd highest cumulative mileage.  I also have a good 150 miles over last time preparing for TOU. However, I have the least workouts and pace work. We'll see what happens...

Year 18wk prior
Race Time
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 Las Vegas 3:00:21
2007 993 Logan TOU
2:40:20
2008 1271 Salt Lake City 2:39:50
2008 1197 St. George 2:47:28
2009 1144
Logan TOU
???

WM 090416 Miles: 0.26Asics DS-Trainer #5 Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Cody on Tue, Sep 15, 2009 at 22:45:20 from 67.161.250.22

It looks like a PR is in order....

From Adam RW on Tue, Sep 15, 2009 at 22:58:07 from 67.186.226.36

I think for both of us. In fact, I foresee I number of PRs going down this weekend.

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

Single: Blah. I may as well have been wearing a lead suite. My initial plan was for one "quick" mile, then one pace mile, then just finish... I guess my body is conserving everything for Saturday because I just could not get turnover this morning. MG overlook. Avg. 9:22

WM 090416 Miles: 0.11Saucony Rides #6B Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Wed, Sep 16, 2009 at 09:47:20 from 138.64.2.76

Exactly how I felt yesterday...

From Adam RW on Wed, Sep 16, 2009 at 09:51:46 from 155.101.152.103

All I can say is that I'm glad to get those days out of our system now. In college it always seemed like my best races were when I felt like crap before the gun. I guess it relieves the expectations... Normally at this time the taper phantom pains are running rampant and at least I don't have those this year.

From Jon on Wed, Sep 16, 2009 at 09:52:50 from 138.64.2.76

I am exactly that way- run best when I feel "blah" before. And minimal phantom pains.

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

Rest day.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From bgrun on Fri, Sep 18, 2009 at 15:04:24 from 69.219.146.237

Enjoy.

From jtshad on Fri, Sep 18, 2009 at 16:28:26 from 204.134.132.225

Good luck tomorrow!!!

From Superfly on Fri, Sep 18, 2009 at 16:48:49 from 208.117.127.110

Hope you have a great race tomorrow Adam. Good luck man. Wish I was there to eat a hot dog for ya and ride in the pace car.

From sam Dean-Howard on Fri, Sep 18, 2009 at 17:39:31 from 90.208.239.179

good luck for a super flying race Adam !!!

From bgrun on Sat, Sep 19, 2009 at 09:13:46 from 69.219.146.237

You're running now!

Wish I had been able to sign up for texting or found a link like they had for the 100 so I knew how it was going.

Mom

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.001.000.000.000.000.000.002.00

Just the tune-up before the storm.

Adidas Adistar (flats) #2 Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Race: TOU Marathon (26.2 Miles) 02:49:16, Place overall: 16, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.200.000.000.000.000.0026.20

Chapter 10

 

There’ll be another

 

Preface

I knew it was bound to happen, not all races can live up to your expectations. That being said I think I’ve handled this as best as I could. Here is the story of my ’09 marathon. As is my usual tradition, marathon race reports are a time of reflection for me on my year in running and life in general. Last year ended in defeat with a critical injury not one month out from what was set to be my fastest marathon. It hit me hard and life filled in the gap. The birth of my second daughter (on my birthday) was a great addition to my daily life and really adjusted my priorities for the coming year. Also, the knowledge that my current salary support was ending in June did not help matters any. The good news is that I was awarded another three years of funding starting this month and my second daughter is already 9-months old, happy and more importantly healthy, so all and all the year was a great one. But as I mentioned my priorities changed a lot this year and my only goal for running was to not get re-injured. That was until Des 10K and TOU1/2, both just off my PRs from the previous year. This and the knowledge that I’d put in the 3rd most total miles leading up to this race than before any of my other marathons, though the least number of workouts. In fact, I’d run 150 more miles than when I ran a 2:40:20 on this same course just two years earlier. This being said my three goals all shifted 5 min up the month before the race than what I was planning when I registered. Going to the line my A STD was 2:35, B STD was 2:40, and C STD was 2:45. Also, I was seeded 15th so I wanted to get at least 15th place. I did however know that some faster people were not seeded and that could affect place.

 

The Race

            I left work an hour early so I could spend a little time with the family before heading north. Then after dinner I hit the road for the drive up to Logan. Stopped briefly at the expo to pick up my number and drop off some water bottles. The race director had graciously agreed to place these at some of the aid stations (though this isn’t typical for this particular race), more to come on this later. I also ran into Steve A. and spoke with him briefly and saw Sasha on my way out the door to the local high school track. As has become tradition for me I did two miles on the track to shake out my legs from the drive and get a good pace in my mind. I do an 800 warm up then 4 quarters at a “good effort” without checking my pace and then an 800 cool down with some stretching afterwards. The post-run glance at the splits had me very encouraged the effort felt easy and I had hit 87, 85, 86, 85 or about 5:43 and since my A STD goal pace was 5:55 with most of it downhill my hopes were flying high!

            After the gaunt at the track I headed over to Cody’s. He had been kind enough to host me again for my stay in Logan. Cody, Sasha, Jon and I spent the next hour or so talking about running and plans for the next day and then I hit the sack. Very interesting thing, it was the first night I have ever slept through before a big race. Usually I’m waking up every hour. But to my surprise the next thing I remembered was my alarm going off at 4:30am to get to the buses. The four of us from the night before carpooled to the start, boarded the buses, and enjoyed the ride to the start. After meeting up with some of the other bloggers, a few for the first time, I was getting ready to go. It was nice to meet some people for the first time face to face, JD, etc. We knew the race was going to be stacked from some homework Jon had done and saw four Kenyans at the start and knew that the top 20 men all had PRs under or about 2:45. My plan was to just run my race and try my best to hit that 2:35, if I fell off and got a 2:40 so be it.

            To my surprise, even with all the big guns the first mile was rather conservative. Paul jumped out to the lead with the Kenyans, Sasha, and Nick and a few others close behind and to my surprise I found myself in a fairly large chase pack. The first mile was only about 5 sec fast so I felt good. Soon after the chase pack started to split and I had to make a decision. I opted to go ahead with the faster group. This probably didn’t happen until about mile 3 or 4 but whatever. I knew as long as I was not up with Jon but not losing too much ground I was probably still doing good for the 2:35 pace. As we approached the 7 mile aid station I knew one of my bottles was going to be there. So here is the story on that. St. George has an elite water station. I had contacted the race directors for TOU and asked if they had something similar. They said no but that they could help me out. So Sandra and Kaitlyn decorated bottles for me. They added a little flag with both my race number and the aid station. Then they wrote something encouraging on the lid and taped a GU to each. Now as I approached the aid table it became clear that I was the only person who had asked for this. I am very thankful to Bob for making this exception. The volunteers found it very funny and as I approached they all started yelling out that number 15 was coming and to get the bottle. It was handed off and I took my GU and continued on. It really gave me a surge of energy and put a big smile on my face. Although part of that smile was embarrassment…

            The next three miles I was still feeling pretty good and I was very happy to see ~59 min on the clock as I passed the 10 mile mark. I knew I was still in pretty good shape and I could still see Jon and I think it was Steve A. on long stretches of road. However, somewhere within the next mile my legs just did not feel “right”. I think it was the lack of speed work. I was in half marathon shape but my body was beginning to tell me I better go back to Oz if I think I am in marathon shape off of mileage alone. The next 5 miles I held it together more or less, only deviating from pace a little. Through the half I was still on pace for a sub-2:36 (if a flat course). Around mile 15 or 16 Joe W. and his buddy passed me. Almost in the exact same spot on the course as they passed me on the half marathon. However, today I had no inkling that I could hang with them even for a mile and just watched them quickly gap me. During the next mile Vance and someone else passed me. He gave me a very encouraging string of comments and though I appreciated it, they just went in one ear and out the other. During mile 18 something very strange happened and both my legs and mind switched off. There was a very obvious change from racing to running and I just seemed to give up. Through mile 19 I was still on pace for a sub-2:40 (again assuming a flat course) but it didn’t matter, I don’t like to admit this but what crossed my mind was that the race was over and I wanted to only finish and not hurt myself for a non-PR effort. By mile 21 the lead woman passed me (way to go Nan) but soon after I passed one of the Kenyan’s who was having an even worse race. By mile 22-23 Cody passed me and though he encouraged me to come with, his comment on this being a death march was much more to my mentality at that point. I continued on and appreciated the cheers of people telling me how good and strong I looked though I just kept thinking I had to look like death. The people at the aid stations throughout continued to be great and the stations with my bottles all got them to me without a hitch. I really appreciated it and their enthusiasm and the knowledge that Kaitlyn and Sandra had spent so much effort on them were the only things that kept me going.

            I finally made it to mile 26 and saw that I could still break 2:50 so I put in just enough effort to do that. I made it to the line in 2:49.16 in 26.28 miles by Garmin, this was good for 16th place. So I missed all goals…

           

Final place 16th overall of 2027 finishers

3rd division (at least I came home with a moose)

Final time 2:49.15

Average HR 176, Max HR 191.

 

Wrap-up

            What next? Another marathon of course! I’m planning two for next year, a tune-up in the spring to wipe this race from my memory and then something fast in the fall. Races to be determined, depends on money and schedule. I’m happy with the year and despite some pain in my knee today and some very sore muscles I think I made it through the training year in one piece. Thank you to all the bloggers that have supported me through my recovery. I think I’m back. Now to get back into marathon racing shape. Also, many congratulations to all the bloggers that had great days. A few others had races similar to mine but they all seem to have taken them the same way. Not too devastated just move on. However, there were also a number of bloggers who did VERY well. Paul, for winning the race out right: You really deserved it and I’m so proud of your dedication. Jon, for a huge PR and winning his age group: You ran a race I hope to mirror in the near future. Thank you for the great example. And the blogger women for sweeping 1-3! Nick for a great 4th place finish behind some stiff competition, Cody for sticking it out even when running through the killing fields (i.e. passing my dead body), JD for coming to the line after 10yr and shaving 15 min off of his PR, Sasha and Steve for tune-up races on their ways to much better performances at St. George. I know I’m missing other people and I’m sorry…

 

Pace for: GOAL ACTUAL Avg.
Mile Split Split TOTAL FINAL HR
1 5:44 5:39 0:05:39 2:28:13 172
2 5:47 5:46 0:11:25 2:29:38 180
3 5:52 5:48 0:17:14 2:30:27 182
4 5:49 5:57 0:23:10 2:31:47 181
5 5:51 5:57 0:29:07 2:32:35 182
6 5:53 6:00 0:35:08 2:33:24 182
7 6:04 6:02 0:41:09 2:34:02 183
8 5:40 5:53 0:47:02 2:34:02 181
9 5:51 6:06 0:53:08 2:34:41 178
10 5:55 5:57 0:59:05 2:34:47 181
11 5:59 6:11 1:05:15 2:35:26 180
12 5:45 6:02 1:11:17 2:35:38 179
13 5:43 6:06 1:17:23 2:35:57 178
14 5:44 6:00 1:23:23 2:36:03 177
15 5:49 6:04 1:29:27 2:36:15 177
16 5:53 6:14 1:35:41 2:36:40 178
17 5:52 6:27 1:42:08 2:37:24 178
18 5:52 6:28 1:48:36 2:38:04 175
19 6:18 7:03 1:55:39 2:39:29 176
20 6:09 7:15 2:02:54 2:41:00 173
21 5:48 6:52 2:09:46 2:41:54 172
22 6:04 7:12 2:16:58 2:43:07 172
23 6:12 7:26 2:24:24 2:44:29 173
24 5:58 7:45 2:32:09 2:46:06 169
25 6:05 7:38 2:39:47 2:47:27 166
26 6:01 7:35 2:47:22 2:48:39 172
26.2 1:22 1:54 2:49:16 2:49:16 172
GOAL 2:35 2:40 Actual Diff. from 2:35 Diff. from 2:40
Avg. 5:55 6:06 6:26 0:31 0:20
1st Half 1:16:35 1:19:03 1:18:05 0:01:30 0:00:58
2nd Half 1:18:25 1:20:57 1:31:11 0:12:46 0:10:14

0:01:50 0:01:54 0:13:06 Positive split!!!  

Adidas Adistar (flats) #2 Miles: 26.20WM 090416 Miles: 0.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Burt on Mon, Sep 21, 2009 at 01:14:55 from 98.167.151.26

Great report Adam. I'm glad you're back.

From Kory on Mon, Sep 21, 2009 at 02:15:10 from 134.50.223.250

Adam - After coming back from your injury it still most feel good that you were even able to do a marathon this year. That's an accomplishment in itself.

Your back and healthy and can build on your training and strengthen yourself for next year. You've had a busy year outside of running so you can also look at the accomplishments in those areas too. Have a great recovery. You truly are a great athlete.

From jtshad on Mon, Sep 21, 2009 at 08:08:30 from 69.20.183.178

Congrats on pushing through and finishing a tough race. It is your first big test after coming back from injury and you did great. I echo what Kory said and know that you have much more to come.

Great job!

From bgrun on Mon, Sep 21, 2009 at 09:50:40 from 12.129.174.66

So close to goals,

still in one piece,

and a MOOSE!

Sounds like a fantastic job well done with the support of your ladies and for them.

From Paul on Mon, Sep 21, 2009 at 10:35:44 from 174.23.76.173

Hey, you got a moose, that's something. Sorry you missed your goals, but you can still hold your head high, as you had a long road back to even toe the line. These races happen sometimes, as I told you at the finish (very similar to my '04 race).

From Jon on Mon, Sep 21, 2009 at 11:01:21 from 138.64.2.76

Adam- I always enjoy the thought and reflection that goes into your marathon reports. Sorry things didn't click for you- your high HR through mile 19 shows you were working very hard, you just didn't have the time you wanted in you today. We've all had races like that- I basically walked in the last 3 miles at SGM last year even though I should have stuck with James and Walter, so things like that happen to everyone. You really have done a great job coming back from your injury and not planning on doing this race till recently. Go get your times next year- maybe I can pace you for part of TOU if you do it.

And, like you said, you got a moose!

From JD on Mon, Sep 21, 2009 at 12:05:11 from 64.65.159.206

Thanks for writing such a thorough race report. It's been great watching how a smart and talented runner deals with a serious injury and comes back with patience and intelligence. I really admire your ability to keep things in perspective. It was great to finally meet you. I appreciate your words of support and encouragement here on the blog and at the start of the marathon. Congratulations on all your success throughout the last year. I'm looking forward to seeing you at some more races in the future!! Hope your recovery is going well.

From Superfly on Mon, Sep 21, 2009 at 17:01:26 from 208.117.127.110

So sorry Adam... I know it sucks when you go into a race with a vision and you finish and it's not even in the same book... however you ran very well. Plus great attitude. I'm glad your looking forward to racing another one again. You really have it in ya to run a solid sub 2:35 or even 2:30 on the right course. You've hit some great times in other races and you'll bounce back just fine... just stay healthy on the upswing.

From Bec on Mon, Sep 21, 2009 at 18:22:22 from 67.177.35.60

Great report. To me, you had an awesome race. I love that you are already gearing up for next year. Stay strong.

From Adam RW on Mon, Sep 21, 2009 at 22:41:17 from 67.186.226.36

Burt, Thank you it felt good to race again.

Kory, Your continued support sure helps through both the high and low spots.

Jeff, I think I did ok on the test. At least I passed and can now move on to the next course.

Mom, The moose is great. I'm working on a herd...

Paul, If this was a mirror of your '04 race does that mean in 2014 I get to win?

Jon, Thank you. Your example is great. I'm only sad I'm not going to get another chance to give you a run for your money on the road. I guess I'll have to follow you into the woods...

James, You have been supportive the whole way from the start of my injury to this reemergence thank you.

Clyde, Thank you for understanding. I sometimes feel selfish that I am not more excited about the race. However, accomplishments are all relative to goals. That being said I learned that I have to respect the distance and I do know what it takes now to put in the time.

Bec, Thank you. Congrats on the BQ and great race Saturday!

From Cody on Mon, Sep 21, 2009 at 23:26:35 from 67.161.250.22

No worries Adam - As we all have learned, we all have good races and bad races, but usually average races. Keep up the consistent training and you will be rewarded next year.

Plus it was great to have you as a target to go after. I do appreciate that. Until next time...

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

Legs and knee pretty sore. But otherwise ok. Looking more closely at yesterday's performance I took from it what I could and know more for next time. Now into the double digits and still learning... Overall good day. Slept in, then church, then  some errands...

WM 090416 Miles: 0.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 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 had a horrible night's sleep. First, I was thinking too much about the race then I was just restless. I pretty dazed and confused Monday overall. The knee pain has already subsided and I'm going down stairs without a hitch so overall quick recovery. There is a slight pain in the outside of my left foot that I'll have to watch.

WM 090416 Miles: 0.01
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.600.000.000.000.000.000.002.60

Slept better last night but up early for work today. Just did the commute run in. Even the foot pain feels a little better. I was definitely crawling into work this morning but felt fine physically just sleepy... Avg. 11:02 no kidding

Asics DS-Trainer #4 Miles: 2.60
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From april27 on Tue, Sep 22, 2009 at 08:52:37 from 99.188.251.180

Sounds like we are having the same morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.600.000.000.000.000.000.002.60

Left foot still a little funky but legs almost back to normal. Commute run in to work...

Saucony Rides #7M Miles: 2.60
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.600.000.000.000.000.000.002.60

Daja vu all over again. Easing back into a routine is about as exciting as tapering... I've been occupying my time with planning the next marathon. I seem to have a need to have that next date on my calendar. For a number of reasons I've decided on Salt Lake City again. I know there is Ogden around the same time and I came very close. However, I had a great experience in '08, it is close to home so my family can easily cheer, and I can train on the course. Commute run  in.

I forgot to mention I also looked ahead and I should complete by trip around the world the last week of Oct/first week of Nov. I have 172 miles to go today and am planning a very light mileage Oct...

Asics DS-Trainer #5 Miles: 2.60
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Thu, Sep 24, 2009 at 10:22:34 from 12.129.174.66

You have until Halloween to get the lowest registration fee for Saturday, April 17, 2010

From Ashbaker on Thu, Sep 24, 2009 at 13:53:53 from 98.98.27.230

Adam, I'm not sure if St George is going to be possible. I'll let you know bud. I'm off tomorrow! I was thinking of doing a local 5k or something. What is your schedule like?

From Adam RW on Thu, Sep 24, 2009 at 15:26:18 from 155.101.152.103

My grandparents are visiting from out of down and tomorrow is my 5th wedding ann. so I'm booked. If you are not at St. George any interest in going up to Steve C.'s 5K in PC?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

I thought about cutting and pasting one of my previous postings from this week. But then I realized that I switched up the mileage so opted against it :). The other runs were 2.6 for two reasons. One I thought it was funny that my daily runs were 1/10th the race on Sat and two I had to clean up the mileage on my spreadsheet to get to even halves so that I will know when I complete my circuit of the world. Just another commute run it. Have a great weekend everyone.

Saucony Rides #6B Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Good weekend so far. My grandparents are visiting from Chicago. Yesterday was a carnival at our church and then they watched our girls while Sandra and I went out to dinner to celebrate our 5th wedding anniversary.Today was just lounging around the backyard and playing with the girls.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Last day of the visit. My girls are a little under the weather but the visitation of their great grandparents seems to keep them in high spirits. Just running some errands, more play in the back yard and more good meals out.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Well right back to it. I had an early meeting before my usual lab meeting. Nothing special about the day. Busier than normal as a few extras popped up but what is a Mon without surprises? After the girls went down I did a run from home. My quads were pretty tight with all the time off and still recovering. Still not sure what is going on with my left foot but I'll just watch it for now. All of Oct is more or less going to be recovery/rest for me before I build for my spring marathon. I'm going to try two new things this time around. First, focus a little more on diet. Second, focus more on core/strength exercises. My run was miles 3 and 4 of the course. I'll be doing those two miles a lot as they can easily be part of a home loop. Avg. 8:41

Asics DS-Trainer #4 Miles: 4.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Was planning on getting up at 4:45am but my daughter had other plans. Up at 4:15am then commute run in to lab. Even though I got in and ready by 5:30am I'm already an hour behind in the day... Oh well. The run was not eventful just VERY slow... Not fully awake and uphill is a bad combo. Foot about the same as is the knee. You have to love the joys of getting back to it. Avg. SLOW (11:57 no kidding!)

Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Kory on Tue, Sep 29, 2009 at 13:18:18 from 134.50.201.10

Right now the pace doesn't matter anyway, because of the recovery. Besides who really cares about a pace after finishing a race. I love going slow after a race. I think you have more fun enjoying the run.

Sorry about your daughter I hope things are well.

From Adam RW on Tue, Sep 29, 2009 at 13:35:12 from 155.101.152.103

Hi Kory, The pace is not big deal. Just funny what a range the body feels... My daughter is doing fine. She only had a slight fever on Sat and that may have been because of a flu shot. She had a slight sore throat on Thur and it has gotten better each day. My wife and youngest have also had a sore throat/drippy nose but seem to be fine (no temps)... I hope all is well with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

What a flash back to the start of St. George last year mid-40s and raining... I hope that the weather is getting it out of its system for all those racing this weekend. Commute run in. Legs feeling better but it feels like I didn't miss whatever my girls had this weekend as my throat/nose were a little poor this morning. For those who know me, you know I like my numbers. I thought this was funny. My first two miles this morning were 9:19.00 and 9:19.02, how's that for consistency? 

Saucony Rides #7M Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Superfly on Wed, Sep 30, 2009 at 12:12:53 from 208.117.127.110

That is a nasty flashback.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Woke up to a little snow on the ground! It of course melted as soon as the sun came up but I can't believe it stuck. All this week has been early mornings and it has started to catch-up with me. I had gotten out of the practice... Sandra had stuff at church so I was on daddy duty, just did two miles on the treadmill.

Asics DS-Trainer #5 Miles: 2.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Slept in to make up for the tiredness I was feeling. Today is mostly a paperwork day so I hope to stay awake... No run today. Trying to stick with Oct being a rest month so not that many runs... I'm on a slow build back to 50 by the end of the month. Then Nov start training again. My marathon program begins Dec 6th. I've mapped out a rough plan and will end up with just 24 more miles total before the marathon as last time I ran SLC, this will still be a record 1295 in 18 wk, I may need to bump it up the extra 5 miles but it is still awhile away so we'll see how things are going. Knee and foot are both still "tight"... Have a great weekend!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Great day. Slept in family time and then out the door for a run with Kaitlyn to SugarHouse. The weather was great. We played at the park for a while and then headed back. My legs were dead but oh well...

Asics DS-Trainer #4 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 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 about the opposite of yesterday. The weather was just dreary. Congrats to the runners at St. George yesterday. There were a number of stand outs and I think the "best" success story I've read so far has to go to Walter. The day was good despite the weather and moving on... 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From jtshad on Tue, Oct 06, 2009 at 12:21:08 from 204.134.132.225

I agree, Walter had a breakout day!

How are you doing?

From Adam RW on Tue, Oct 06, 2009 at 12:34:42 from 155.101.152.103

Hi Jeff, I just hope I'm due next year. It is great to see all these bloggers running well this year. You on a number of occasions, Jon at TOU, Walter at St. George, and I just ran into Albert W. who I think is going to have a breakthrough at Chicago this weekend. I'm still recovering. My foot pain has finally subsided but my knee is back at its old antics. Nothing worse than before but I still wish I could be 100% again. However, if I can run sub-2:50 at 80% I'll continue to take it. I hope all is well with you. This month is going to be low key for me then start building up for a Dec 6th "training start". Two months from today I guess...

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

Rough night. The day for a Monday went fine. Then a pretty good home loop. My right knee is still pretty tight but the foot pain from the last two weeks seems to be subsiding. Avg. 7:25

Saucony Rides #7M Miles: 6.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

An even rougher night. Not sure what my problem was but I kept waking up (about every 20 min). During my run in, I ran into Albert. It was nice talking to him during his final prep for Chicago. I think if the weather behaves itself we will have a lot of great UT grown performances... Commute run in, cool this morning news had it at 37F. Avg. 8:36

Saucony Rides #7M Miles: 2.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Much better night of sleep. In fact as much as the previous two nights combined. The day was still sort of sluggish but otherwise ok. I did MC mi 3-6 and tried to pick up the pace a little for a few of the miles. Avg. 7:19 HR 151

RM 090416 Miles: 0.50Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Pretty tired this morning, though an average amount of sleep. Had to be in work before 6am so it may have just been the relatively early rise. Commute run in cool but refreshing. Right knee pretty tight from the quicker miles last night but otherwise doing fine. Avg. 11:00 HR 132

Saucony Rides #6B Miles: 2.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Day off. Just usual Friday family fun night.

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

Mt. Timpanogos summit attempt. Started on the Timpanokee trail. Were the second people to sign the login. Up at 4:30am and started just a little after 6am. The first hour was in the dark by headlamp. A little after that we saw the people who at started before us heading back down, they had not made it to the summit. The rest of the way was more or less on our own. We could see two groups behind us by headlamps but that was all. There was snow from the lot on. By about mile 4 were were breaking our own way through the snow. Once we hit the ridge the wind was very bad and we were in the cloud bank. We couldn't see too much. Between the wind and wet feet we opted to turn back at 11,423ft. I know that is only a few hundred more feet of ascent but it looked like at least another half hour of climbing and with numb toes and numbing fingers we opted to turnaround. I guess next time. We ran whatever stretches we could on the way down but between the snow and our packs we didn't run much more than 3 mi of the 13.5 mi we logged. Overall, Garmin had 5,564 ft of ascent. 

Saucony Rides #7M Miles: 13.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From bgrun on Tue, Oct 13, 2009 at 07:57:05 from 69.219.144.169

Now you can add to your personal that you are crazy for mountain climbing in the snow too :) Glad you made it back in one piece.

From Adam RW on Tue, Oct 13, 2009 at 08:55:11 from 155.101.152.103

In hind sight we were both a little bummed that we turned around but at the time it seemed like the smart thing to do. The fact that we were starting to lose visibility made it not seem worth to to trudge to the top.

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

Caught up on sleep. Then just a fun family day. A lot of time at the park with both girls. Also, did an out and back run with Kaitlyn. Caught a praying mantis at the turn around and it hitched a ride back to our house on the stroller. Punctured one of the tires going over thorns (four of them in the tire!!!). The last mile back was tough on the flat tire. Luckily I had bought two tubes last time I was at the bike shop.

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Jon on Sun, Oct 11, 2009 at 23:51:21 from 75.169.140.105

I once got 9 flats on one run (all thorns on one tire). Bought some Slime for the tires- no more flats since then.

From Adam RW on Mon, Oct 12, 2009 at 09:22:53 from 155.101.152.103

I'll have to give the slime a try.

From sam Dean-Howard on Tue, Oct 13, 2009 at 04:27:18 from 90.195.99.157

The slime is good.... great running too

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

Was supposed to be a quick run. Felt pretty sluggish though. Just did the home loop. Avg. 7:51

RM 090416 Miles: 0.11Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Rolled out of bed at 4:30am. I don't know how some of you do that every day. Then I crawled into lab. Commute run. Avg. 11:21

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jon on Tue, Oct 13, 2009 at 09:35:22 from 138.64.2.76

4:10 this morning, baby! And no later than 4:30 any day this week (hopefully). And yes, I am very tired.

From Adam RW on Tue, Oct 13, 2009 at 09:45:16 from 155.101.152.103

So are you an inspiration or a warning? :)

From Ashbaker on Tue, Oct 13, 2009 at 12:13:21 from 98.98.27.230

Ha! I have you both beat today.. 2:50 am to drive 45 min to work.

From sam Dean-Howard on Tue, Oct 13, 2009 at 15:52:27 from 90.208.239.139

ouch I dont like mornings and even if I get up to run which I only do for marathon training I go so slow and do 4m iles only and that is at wait for it 6.30am yawn ha ha I really wake before 8am........ so you all have me beat for the whole yr !

From Jon on Tue, Oct 13, 2009 at 20:45:27 from 75.169.146.171

Umm... I would say I serve as stupidity!

From Adam RW on Wed, Oct 14, 2009 at 12:11:43 from 155.101.152.103

Steve, Now that is crazy.

Sam, I'm jealous. I try to sleep in at least one sometimes two days a week.

Jon, If it gets the mileage done, it must be worth it.

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

Today was not as good as yesterday but not a bad day. My knee was not being my friend though. It took a few steps back on the recovery department and bugged me most of my run. I just do the home loop. Avg. 8:40 HR 136

RM 090416 Miles: 0.06Saucony Rides #6B Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Samantha Dean-Howard on Thu, Oct 15, 2009 at 04:42:24 from 78.32.130.9

Sorry to hear of the knee.....Im sure you will find a way of recovering and keeping fit

From Adam RW on Thu, Oct 15, 2009 at 09:24:40 from 155.101.152.103

Just not sure why I can't keep it away. I'm sure it is use related but obviously if anything I err on the side of safety... We'll see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

About the same as last night. Maybe even a little worse. Tomorrow is my off day though so we'll have to wait and see what Saturday brings. Avg. 11:27 HR 125

Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Fri, Oct 16, 2009 at 22:47:31 from 75.169.147.17

Day off?!? Are you allowed those? I thought you worked all the time!

From Adam RW on Fri, Oct 16, 2009 at 23:15:41 from 67.186.226.36

You caught me, day off of running only. I was in work from 6am to 5:30pm. But then had a nice dinner out with the family. I hope the test run goes better Sat.

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

Nothing too special. Long day at work followed by family dinner out at new restaurant. 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Probably over did it but between the perfect weather, being and City Creek, and running with Kaitlyn, I just kept going. I had planned on 8 for today at the beginning of the week and before I started decided I would do anywhere from 2-8 mi depending on the knee. Well the knee more or less behaved so we kept going. Great run and a great day overall. Avg. 8:57

Saucony Rides #7M Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From bgrun on Sun, Oct 18, 2009 at 07:42:04 from 69.219.144.169

Wonderful!

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

Had planned a run but had a very full day. Got up with my youngest to let Sandra sleep in. Then she "helped" me make waffles from scratch. After church my oldest and I ran out for our grocery errands. Then we went to the zoo for a couple of hours. It was a perfect day outside. Seeing all the animal baby's at the zoo was fun. Then we ended the day back at church for Oktoberfest. It was fun and Kaitlyn enjoyed playing at the playground behind the church while daddy enjoyed some brats and home brewed stout.

WM 090416 Miles: 0.11
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Much better than Thurs. Last week I was really concerned about my knee. But it seems to be somewhat better. Today it felt tight but not the same pain as on Thurs. The weather was also the perfect fall night, slight drizzle and cool. I just did the home loop as a "quick" run. Avg. 7:13 HR 159

Saucony Rides #6B Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Mon, Oct 19, 2009 at 23:05:42 from 134.50.201.10

Glad your knee seems better other than tightness. Do you put on MYO Med before every run? Maybe this might help. Good to see your doing well and still running. Are you just trying to keep your fitness now and try to start training for next year in a few months?

From Adam RW on Tue, Oct 20, 2009 at 14:41:01 from 155.101.152.103

Hi Kory, I only do MyoMed before races. I can't afford to use it before every run. Looking at the ingredients though VaporRub has even more menthol etc. and I've used that as a substitute. I've also been on and off the NSAIDs but I prefer to be off of them entirely. I'm curently working on a project with a couple PTs and I'm supposed to go back in to see if we could change my orthotics. I've had the same pair for almost 10yr (about 8 new covers). My plan is to start training for SLC in Dec.

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

Up and down we go again. Knee not as happy as yesterday. Just did the commute run in via lower campus. The weather was good and the run was fine. The day has dragged on. But all and all moving forward. Avg. 9:08 HR 140

Saucony Rides #6B Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: May be my first two a day in a while. My schedule changed last night and I had to go back into work and then commute in this morning to start by 6am. So far so good. Additional good news is that today is a good knee day and even though it was chilly out it felt nice running in. Avg. 8:45 HR 154

PM: The day continued more or less in the same direction. Only one slip up and compared to the 10 days prior I'll take that. Knee still tight but still much better than last week. I just did the home loop after the girls went down. Avg. 7:41 HR 147 I still find the AM/PM HR thing interesting. I min per mile faster but lower average...

Asics DS-Trainer #4 Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Wed, Oct 21, 2009 at 08:30:52 from 69.219.144.169

Sounds like a good start. Good luck for the rest of the day.

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

My sleep was a little restless last night. Did my commute run via SugarHouse. Knee was tighter than last night but not too bad. Trying to focus more on stretching. Today is mostly computer work so to it... Avg. 9:26 HR 142

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Thu, Oct 22, 2009 at 11:57:47 from 134.50.201.6

Have you tried elevating your knee at night when you sleep. Last year when I had knee pain I did this when I went to sleep and it seem to help.

How's the workload been and the stress level? God bless you in those areas.

Here everyone talk about the Sugarhouse run. Where is that too?

From Adam RW on Fri, Oct 23, 2009 at 11:54:10 from 155.101.152.103

Hi Kory, That is a good idea. Stretching helps a lot. As you know that leg has always given me problems.

The workload has been hit'n miss. My review article came out last week and my first primary article from the lab was submitted last night, and next month I'm heading to a meeting to present two other stories. So overall things are progressing and "should" get less stressful.

The Sugarhouse run probably varies for everyone. In this instance it is just going past the park on my way into campus. It is in the opposite direction so it is my way to add on some miles. SugarHouse Park is one of the two larger parks in SLC (Liberty Park being the other). SugarHouse has a nice outer grass loop. SugarHouse may also refer to the neighborhood surrounding the park...

From Jon on Fri, Oct 23, 2009 at 12:04:40 from 75.169.159.45

Knee acting up again?

Dude, have you ever considered amputation? I'm just saying...

From Kory on Fri, Oct 23, 2009 at 12:17:33 from 134.50.201.6

Thanks for the explanation. I hope your presentation goes well. Your research and study is really vital for the future and I really hope it gets exposure and a breakthrough. The knee is such a strange functional part of our body. You can have an ache then it goes away without any aide on our part.

I really hope you get knee pain free. Your such a great athlete and haven't touched what you could really do in a marathon.

From Adam RW on Fri, Oct 23, 2009 at 14:01:25 from 155.101.152.103

Jon, I like that idea. It will really help with my pirate Halloween costume if I have a peg leg.

Kory, The knee is a frustrating thing. The sad part is this cycling of knee pain has become so common that I almost schedule it in my training program... Thanks for the kind words and have a great weekend.

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

Already a much better day than yesterday. Knee feeling better. I did a "quick" run in. The first three miles (2 dwn) were good. Then started the four mile climb to lab. Slowed significantly but felt good to push a little harder in the morning. Last night went to sleep early and maybe the extra rest helped. Commute run in via SugarHouse. Avg. 7:55 HR 155

Saucony Rides #6B Miles: 6.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From bgrun on Fri, Oct 23, 2009 at 13:20:41 from 69.219.144.169

Today must be the day to push. I did my usual grocery run but came home with 27+ lbs.

Glad you got a good night's sleep, 3+4=6?

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

Ok day. Cleaned around the house and then took Kaitlyn to Jordan River Parkway for the first time. It was only about my sixth time there. We did an out and back. It rained on us for a little but we have a rain cover for the stroller. I managed to pop another stroller tire and really need to get some of that slime. After the turnaround I ran into Eric from the blog and he joined us most of the way back to the cars. It was good to catch up with him again. Kaitlyn and I stopped to play at the park for awhile and then home. Overall a good run. Avg. 8:19 HR 136

Asics DS-Trainer #4 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From JD on Sat, Oct 24, 2009 at 22:35:14 from 166.216.128.152

Sounds like a good run. Hope this weather keeps up for a few more weeks.

From Adam RW on Sat, Oct 24, 2009 at 22:45:42 from 67.186.226.36

I've really enjoyed it. So funny about our mileage this week. Looks like you've been doing pretty well. I'm my my building phase. As long as my knee continues to hold up I'm looking forward to some "real" training working into Nov/Dec...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

A slightly cooler day. Did loops of SugarHouse with Kaitlyn before playing at the park. Turns out I actually popped two of the tires yesterday. Since we didn't have time to get Slime to repair them I ended up taking the double stroller for this run. It wasn't that much heavier but I did notice the extra wind resistance when we were running into it. Avg. 8:41 HR 142

Saucony Rides #7M Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From sam Dean-Howard on Sun, Oct 25, 2009 at 17:01:15 from 90.201.147.44

Nice run Adam and pushing a stroller and double one too great strength training

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

Very tired. Also, I knew I had to get up early the next three days so I slept in. After work I took an unplanned day off of running to take my daughter to Garden After Dark at Red Butte. It was fun.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From bgrun on Tue, Oct 27, 2009 at 22:27:38 from 69.219.144.169

Glad you had fun at Garden After Dark. Wish I could have joined you both.

From Adam RW on Tue, Oct 27, 2009 at 22:52:50 from 24.10.175.42

Thank you for the suggestion.

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

AM: Yuck. Bad start to the day. I ended up pretty congested last night. Then I was woken up a little before 4am by a crying daughter. Couldn't get back to sleep and since I had to be in work early anyway I just headed out the door. The entire run was into a drizzle headwind that started to turn to snow as I reached campus... Hopefully the rest of the day goes better. Commute run, 2.5 mi.

PM: The weather was actually worse after the girls bedtime but I was in a much better mood. The day never got any better and I felt have dead most of it. However, heading out into the low 30s with snow revitalized me for some reason. Just did the home loop, 6 mi. Avg. 7:52

Saucony Rides #7M Miles: 8.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Yesterday was up at 3:50am for my oldest, last night was up at 3:30am for my youngest. Oh well... Just very strange in our house as they are both normally very good sleepers. I was in work early and then to meet Mandy Hosford. It was my first time running with her. She finished 13th o.a. at the Wasatch 100 this year. It was interesting hearing about her experience and how she has worked up from road marathons to ultras. We ran up Dry Creek which was covered by at least 1 in of snow most of the way. Avg. 10:27 HR said 173 but I think I've broken yet another monitor. This is probably my major complaint about the Garmin 305, and probably any of the Garmins with HR monitors. For some reason the place were the battery is always leaks. Sweat whatever gets in there and it corrodes. Running in the wet yesterday probably did this... Will the Polar HR monitors I've worn they never have this problem. Granted when the battery dies you have to buy a new one but we have had the same Polar for 3 yrs and this is the 4th Garmin monitor in the same amount of time... This one had orange stuff leaking by the battery and my run today hit 245 bpm at least once each mile. The one thing I will give Garmin though is that they've not given me a single problem replacing each of the broken straps.

Saucony Rides #6B Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

No, that is not a typo. I went to bed a little after nine and got up a little after six. Feeling much more rested. Did the commute run in via SH. Avg. 8:59

WM 090416 Miles: 0.05Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.004.000.000.000.000.000.0013.00

Great start to the day. Details to follow. City Creek workout, 13.11 miles. Avg. 7:30 on the dot.

Only 19 miles until I'm around the equator. So tempted to do it all tomorrow but I think I will refrain...

So here are  the details. Got into lab at 6am and immediately found out that something I've been trying to get to work for the last 6 wk actually worked. Two hours later after I had everything situated I headed out the door. My initial plan was to test a workout tomorrow and do 8 mi today but between the nice cool weather and the excited of the experiment working I opted to do the workout this morning. 2 mi warm up and then the FireHouse Mile. It was 5:17.7, which is a 5:41 flat equivalent by the Course Tool. I then did a ~3 mi recovery up City Creek. Even with the chill in the air and some snow falling there were a good number of people out. One lady even gave me a high five heading up the canyon. I guess I looked like I was going faster than I actually was. At the watershed sign I stopped to strip down some of the extra clothes and then did the new City Creek 5K (now on Course Tool). It continues past the City Creek gate a little into Memory Grove (had to get the extra 0.11 mi)... I ran a 17:08 which is about an 18:12 flat equivalent by the Course Tool. The miles went 5:34.9, 5:30.5, and 5:28.7 with the final 0.11 mi at 0:34. The rest of the day was hectic but good. Then a small get together at church for Halloween...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From bgrun on Fri, Oct 30, 2009 at 13:13:55 from 64.109.160.22

GREAT!

From JD on Fri, Oct 30, 2009 at 22:26:14 from 32.178.178.115

Sounds like the best of days.

Have a great weekend!

From allie on Fri, Oct 30, 2009 at 22:30:13 from 67.177.43.41

that's a great workout. glad you had a nice run and a nice day.

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

Busy day today so tried to get the run in earlier. Then pumpkin carving/seed baking followed by three separate outings... Just did the original home loop backwards as recovery run. Avg. 9:05

RM 090416 Miles: 0.10Saucony Rides #7M Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Sat, Oct 31, 2009 at 23:59:06 from 24.116.159.75

Sounds like a fun family day. That's what it's all about family. Enjoy the rest of the weekend.

From Adam RW on Sun, Nov 01, 2009 at 22:04:54 from 24.10.175.42

Thanks Kory we did. We really enjoyed all the different festivities. I hope your family also enjoyed the activities. Is everyone 100% again?

From Kory on Sun, Nov 01, 2009 at 23:09:47 from 24.116.159.75

Adam - kids are all doing well. We took them all out tricker treating, and to a party at a families house. We all enjoyed the day.

My 10 year old has a trip with her school to the McCall Outdoor Science School. She will be gone 5 days. She got healthy just in time.

Web site

http://www.uidaho.edu/cnr/moss.aspx

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

Today ended a very long journey started on Oct 27th, 1997. Overall I've always been active, be it hiking with my family on vacation, or swimming with my sister at the public pool, or any of the other numbers of activities my mom and grandma shuttled me to growing up (soccer, judo, karate,  wrestling, track, CC, etc.). So my body has probably accomplished this goal twice over. However, it wasn't until the above date that I actually started keeping a running journal. In any case, as I finished my run this morning I officially completed a loop of the equator at 24,901.6 mi in 4,388 days or 5.67 mi/day. I took advantage of the time change and put in the full distance this morning before church. I ran mostly on the marathon course. With the changes made on the course last year it is nice that running up to the course puts me right on track with the mile marks. I ran the 3rd through 9th miles (let's hear it for Keller Ln!!!). Avg. 8:38 HR 133

RM 090416 Miles: 0.01Saucony Rides #7M Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jon on Sun, Nov 01, 2009 at 17:16:56 from 66.255.187.98

That's a long way to run! Congrats.

From JD on Sun, Nov 01, 2009 at 20:41:00 from 32.178.97.155

Congratulations! I bet you have a second lap in you.

From bgrun on Mon, Nov 02, 2009 at 08:20:17 from 69.219.144.169

You did it on All Saints Day, I'm speechless.

From jtshad on Mon, Nov 02, 2009 at 08:30:20 from 69.20.183.178

Wow!

From Jed on Mon, Nov 02, 2009 at 15:58:05 from 207.173.78.2

Nice job, Magellan!

From jtshad on Wed, Jan 18, 2012 at 17:59:35 from 204.134.132.225

I finally achieved this same milestone as of Jan. 18, 2012 after starting to run for exercise in 2000. Full time logging started in 2005 but the first 5 years is an estimate of 3000 miles based on actual records for that period. My actual accurate log has 21,901 miles but I will take the credit for the first 5 years.

Feels good!

From Adam RW on Wed, Jan 18, 2012 at 22:40:57 from 155.101.144.2

Jeff, That is great to hear! I hope that 2012 is treating you and your family well. I'm sure you will make the second trip around before I get there but I'm well on my way...

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

I did not want to wake up this morning and I probably shouldn't have. The day did not start well, mostly due to work related problems. However, all and all it was an "ok" day. I did have to go back into lab after the girls went to bed so I ran to the Memory Grove overlook. It was a very nice night for a run ~50F and calm. Avg. 7:51 HR 148

Saucony Rides #7M Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Just the right amount of chill in the air. Commute run via SH. Avg. 8:26 HR 150

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Sam Dean-Howard on Tue, Nov 03, 2009 at 16:01:06 from 90.201.147.124

Nice Running Adam and I hope today was better than yesterday as their is always tomorrow ;-)

From Adam RW on Tue, Nov 03, 2009 at 18:27:39 from 155.101.152.103

Thank you. Today was much better. It would have been hard to be worse. Usually it just comes down to being overambitious and underestimating what I can actually get done.

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

I got enough sleep but just feel very fatigued. I worked again last night and that could have something to do with it. I'm only about half done with what I wanted to accomplish by this point this week but so it goes. With the feeling of fatigue the run was more or less a death march. The only saving grace came in the last three miles there were a number of other people out in this stretch and seeing other runners often lifts my spirits. To top things off I met a new runner Steve Gonzalez. He is a grad student here at The U training for marathons. I'm sending him the blog info to hopefully get him on board. The run was a longish commute run via Memory Grove and then an extra mile to Steve's building and back to mine. Avg. 9:37 HR 133

RM 090416 Miles: 0.02Saucony Rides #6B Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Sandy Dune-Howard on Wed, Nov 04, 2009 at 17:31:02 from 90.195.99.119

Adam, I always think when the tough gets going the going gets tough....and When I am real tired and doing a death march wondering to myself why am I doing this, I imagine or hope that this is when Im getting fitter its these real tough runs that really make or break you as an athlete. So well done ;-)

From Adam RW on Wed, Nov 04, 2009 at 21:49:52 from 155.101.152.103

Thank you for the kind words. I think it had a lot to do with the fact that all four of us at home have been coughing since Saturday. Let's hear it for sharing germs on Halloween... My mom and stepdad are in town now so that helps. Also, whatever bug it was seems to not be affecting any of us too much.

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

Still feeling pretty tired. All four of us at home have been coughing/stuffy the last few days and I'm sure that is playing a toll. I had to work again last night and I think three long days in a row isn't helping any... The run this morning was fine. The weather was great. I did a Foothill extension on the Commute Run via SH. Avg. 8:51 HR 136

Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Thu, Nov 05, 2009 at 12:00:53 from 69.20.183.178

Sorry your clan is not feeling well, hope everyone gets better soon. I also hope work settles down soon too! Nice run for being tired and under the weather.

From Adam RW on Thu, Nov 05, 2009 at 12:04:02 from 155.101.152.103

Thanks Jeff. The work thrust is a combination of leaving for a meeting next weekend and trying to get stuff together before the family visit this week. Both are coming along and today is the best, physically, I've felt all week.

From Sandy Dune-Howard on Thu, Nov 05, 2009 at 17:02:33 from 90.195.99.13

Glad you feel good Physically Adam, but sorry to hear of the family illness !

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

A goose egg but what do you do? I had planned 6 miles this morning but when I woke up at 2:30am with a splitting headache and coughing opted to turn off my alarm. About an hour later my little one also woke up crying so two wake ups. Good news is we all went back to sleep and didn't get up until 8:30am. I had planned on taking today off work as I have family visiting so it was nice to be able to sleep in before the day of low key but nice entertainment.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Kory on Sat, Nov 07, 2009 at 00:01:55 from 24.116.153.110

Low key entertainment with family I would put way above running anytime. I hope all four of you sound better tonight and feel great when you wake up tomorrow.

From Adam RW on Sat, Nov 07, 2009 at 23:24:13 from 24.10.175.42

It has been a good visit. I just wish we weren't all sick and with looming work obligations, but I guess life always throws something at you and you just have to decide how do deal with it.

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

Quick update. Better night's sleep. Out the door early to get the run in before family activates start. Ran MM 02-11 then straight back. Sluggish but otherwise ok. Avg. 8:27

RM 090416 Miles: 0.02Saucony Rides #7M Miles: 15.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From JD on Sat, Nov 07, 2009 at 18:12:40 from 166.128.3.157

Good mileage today. Back to training! Are you going to run any races before Salt Lake marathon?

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

Partly as punishment because I haven't completed my work yet for tomorrow but mostly because my cold is still lingering a little. I slept in this morning and will take today as a rest day. Today should be relaxing with homemade pancakes, greeting at church, some family play time for the girls with their grandparents and finishing up work for tomorrow's meeting. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Sandy Dune-Howard on Sun, Nov 08, 2009 at 13:41:37 from 90.201.147.98

oooh homemade pancakes lovely and enjoy your rest :-)

From Adam RW on Sun, Nov 08, 2009 at 15:22:12 from 24.10.175.42

Specially since I add in vanilla and chocolate chips!

From bgrun on Tue, Nov 10, 2009 at 10:23:04 from 12.185.38.130

They tasted like an ice cream treat, Yum!

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

No sleep = No run

Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run in. 

Saucony Rides #7M Miles: 2.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Sandy Dune-Howard on Wed, Nov 11, 2009 at 14:15:39 from 90.208.239.171

Sorry you not been able to run much but at least you have done something better than nothing :-)

From Adam RW on Wed, Nov 11, 2009 at 15:05:39 from 155.101.152.103

It's not a problem. Family and work come before running. It has been for good reasons, plus my training doesn't officially start for another month. Thank you though.

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

Today did not shape up too well. My family had to return to Chicago and things at work did not fall in line. I wanted to run hard tonight but between a lingering congestion and the fatigue of work the last few days is just didn't happen. Oh well tomorrow is another day. Big home loop. Avg. 7:19 HR 161

RM 090416 Miles: 0.01Saucony Rides #7M Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM: Knee was not happy about the attempted speed last night. It took me 4 mi to even loosen up. The weather was still good this morning but with the wind and the forecast our days of a nice fall are soon coming to an end. I was up early and did the Memory Grove Overlook run from lab. Now to make today better than yesterday. Avg. 9:33

PM: Much better run this evening. It was a typical fall night, 40F, light rain, and light wind. Overall it was just an enjoyable run. Avg. 6:51 HR 161

Saucony Rides #7M Miles: 6.00Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Sandy Dune-Howard on Thu, Nov 12, 2009 at 15:42:29 from 90.201.147.160

well done on your 6 miles sorry to hear about the knee.

From Adam RW on Sun, Nov 15, 2009 at 23:32:57 from 65.208.110.2

It comes and goes. Always present a little but as long as it is an ache and not a pain I can live with it.

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

Goose egg, again. Everything at work took three times as long as it should have. Then at night it was movie with my wife or run, I chose the movie.

WM 090416 Miles: 0.10
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.000.000.000.000.000.000.0017.00

Finally, I got in a good day. The pistons were all firing and I just got the wheels turning. I had to get into work at 5am to get some stuff done so that I had time to also get in my run before family time. The lab stuff went fine, but took a little long. When all was said and done I only had two hours to get in my run. I was afraid I was going to have to cut it short but decided to try and maintain ~7 pace to get it all in. Started off fine 7:09 and only one mile was slower (Mile 13; 7:35) which happened to also have the most climb in it (163 ft). Overall I managed to keep it under control over the run. My fastest was only 6:27 (Mile 8) and that happened to have the most decent in it (152 ft). Overall one of my best runs this year, the knee even behaved itself. It was great seeing so many people out even though it was snowing. There was one group of ladies that even commented that I needed to slow down, entertaining. Avg. 6:49 HR 165

RM 090416 Miles: 0.18WM 090416 Miles: 0.01Saucony Rides #6B Miles: 17.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Sat, Nov 14, 2009 at 22:27:32 from 134.50.201.18

Great management of time to get a long run in. Also very nice goal to achieve when you know that your schedule is busy and your able to nail the pace you want.

I haven't done a 17 miler run for a while myself.

From Adam RW on Sun, Nov 15, 2009 at 23:30:42 from 65.208.110.2

It was a nice change of pace and my longest run since the marathon. It felt good to be back to it.

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

Two good runs in a row. Up at 4:55am again. Then out the door. It was very cold (21F) but felt nice anyway. I saw a shooting star within the first two miles and then just enjoyed the run. Very random route SW and back. Avg. 7:50 HR 144

Asics DS-Trainer #4 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Missee on Sun, Nov 15, 2009 at 10:21:52 from 75.169.159.127

Yes, 21F is a bit chilly. Congrats on a good run!

From bgrun on Mon, Nov 16, 2009 at 09:31:35 from 69.219.144.169

A shooting star! Are you sure you weren't just running so fast? Glad that you are back on track.

From bgrun on Tue, Nov 17, 2009 at 14:51:52 from 69.219.144.169

Saw this that might explain the shooting star: http://www.chicagotribune.com/news/nationworld/sns-viral-leonids-2009-story,0,4964996.htmlstory

From Adam RW on Tue, Nov 17, 2009 at 23:15:05 from 65.208.110.2

Cool link. It was one of the longest lived shooting stars I've seen.

From Jon on Tue, Nov 17, 2009 at 23:26:13 from 75.169.155.153

During the meteor showers in Aug and Nov, I'll often do my morning run on a nearby, very dark golf course. I'll do the whole run with my head towards the sky. Sometimes see 50+ in 6 miles- always lots of fun.

From Adam RW on Tue, Nov 17, 2009 at 23:43:22 from 65.208.110.2

I'm very jealous. My most in a sitting was 12 and that was the UP of MI. How was the cruise? Did you run 100 mi on the deck?

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

I had trouble sleeping last night but otherwise all is good. I have a huge blister on my left heel that is making both running and walking not so fun.

WM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From bgrun on Mon, Nov 16, 2009 at 22:59:40 from 69.219.144.169

Do feel better soon. Pretty dreams tonight.

From Sandy Dune-Howard on Tue, Nov 17, 2009 at 04:51:06 from 78.32.130.9

Hiya, hope your feeling better soon :-)

Race: 5K @ AHA Orlando (2.95 Miles) 00:16:36, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.003.000.000.000.000.000.0010.00

Details to follow. Held the lead through mile 2.75. When I was passed I just couldn't respond. Overall the race was fun though. The guy who beat me was nice. I did a portion of my warmup with him and then we did part of the cool down together.

Details.

I'm currently in Orlando for the the American Heart Association Scientific Sessions. It's a meeting of about 20,000 people. Of which 530 ran a 5K and a number of others walked a mile this morning. The race is hosted by Novo Nordisk. For the race we did a loop of the SeaWorld parking lot and then went into the park before they were open for the day for a loop of that as well. It was pretty warm and very humid (my glasses fogged during the race!). A far cry from the snow and 21F that I left Salt Lake City in. With the time change and heavy meals (we went to a Brazilian steak house the night before), I was not expecting much. I met the eventual winner (Chip) on my way to the start and after a brief conversation knew this meeting race I was going to have a lot more competition than at the ADA in New Orleans. At the start ~20 guys busted out from the start. They kept the lead for about 300m and then I took the lead and kept it through about 2.8 miles. I heard someone coming up behind me at about 2.5 mi and just did not feel it. I was happy with the effort and was not going to kill myself for this race. When I realized it was Chip coming up I was not anymore motivated. He had told me about his previous marathons (and Ironman) and I did not feel like duking it out to the finish. In hind sight it might have been fun but the race was a good experience either way. I ran from the hotel to the start and after the finish back to round out the mileage for the day. Also, yesterday I did see the tail end of the rocket launch from the convention center.Tomorrow I present two of my studies and that will end the meeting...

Mile 1: 5:30 HR 186 (not sure if this HR monitor is also going...)
Mile 2: 5:49 HR 193!...
Mile ~3: 5:36 pace HR 194

This race had to have the most turns of any race I have ever run in my life. Leading in that was tough but it was fun running in an amusement park.

Link to pictures: http://www.flickr.com/photos/funwalkfunrun2009

Asics DS-Trainer #5 Miles: 10.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From jtshad on Tue, Nov 17, 2009 at 08:27:07 from 69.20.183.178

Nice time, what was the race? On a Tuesday?

From Jon on Tue, Nov 17, 2009 at 13:07:25 from 138.64.2.76

Yeah, a mid week race?

By the way, you are on top of the mileage board right now...

From bgrun on Tue, Nov 17, 2009 at 14:50:35 from 69.219.144.169

With no sleep and a blister, you are unbelievable! Glad he was a nice guy. I'm sure he's saying the same about you.

From Fishon on Tue, Nov 17, 2009 at 18:25:07 from 71.218.65.120

Congratulations! Looks like you did a great job and should be proud of what you did. Love the picture you have with you and your kiddo!

From Adam RW on Wed, Nov 18, 2009 at 01:38:36 from 65.208.110.2

Thanks all. It was fun.

From Sandy Dune-Howard on Wed, Nov 18, 2009 at 07:34:30 from 78.32.130.9

Hey Great time and sounds like fun, love the pictures too!

Great to see a rocket launch :-)

From MichelleL on Sat, Nov 21, 2009 at 12:25:02 from 71.213.97.46

Sounds fun, and nice pace.

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

Another hard night of sleeping. After a great dinner I would think I would be out like a log but I do not do well sleeping while traveling. That being said I slept in instead of an AM run. Then went to my poster session. It went super well. The only problem was that both my posters were in the same session so I had to run back and forth. After my session (and an extra hour of discussion) I went for a run. It was hot and humid but nice. When I got back I went straight to the pool and jumped in to cool off. Very nice way to end a run. Now back to the meeting for the final sessions... Avg. 7:42 HR 153

Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Sandy Dune-Howard on Wed, Nov 18, 2009 at 17:18:34 from 90.208.239.173

Its hard not getting much sleep :(

Great run and what a way to finnish it off, that would be so nice especially when its hot :-)

From Adam RW on Wed, Nov 18, 2009 at 20:30:05 from 65.208.110.2

All I can say is I'm happy to be running again and looking forward to being home and in my own bed tomorrow.

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

Up at 2:30 am SL time (4:30) to catch a cab at 5am FL time. I'm not one to sleep in transit so I worked on the plane. When I got back played with Kristen for a while before getting Kaitlyn from school and taking her for a SH run. I was very tired and only did one loop. Then had to make it into work for a few hours. Luckily tonight I will be able to catch up on sleep.

Saucony Rides #7M Miles: 5.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From bgrun on Fri, Nov 20, 2009 at 18:32:19 from 69.219.144.169

Glad you made it home ok!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

I forget how much travel puts you behind. I caught up on sleep but one night doesn't cut it. Very brain dead today. Didn't make my run as planned but was able run run with Kaitlyn while we picked up dinner and a movie.

Saucony Rides #7M Miles: 5.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.000.000.000.000.000.000.0019.00

It is always fun going long. My quads were not feeling it today. At least the weather held out for the run. I was afraid I was going to wake up to snow and it was still pretty nice and clear when I started my run. Avg. 8:22 HR 134

RM 090416 Miles: 0.02WM 090416 Miles: 0.18Asics DS-Trainer #4 Miles: 19.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Sat, Nov 21, 2009 at 13:26:25 from 24.116.159.75

Nice run and mileage this week. I'm not ready for the snow and the driving in it. Oh well season have to change or it wouldn't be fun.

From Adam RW on Sat, Nov 21, 2009 at 15:20:55 from 24.10.175.42

I keep looking at each run as my last before the weather really hits. So far so good though. I hope all is well.

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

Typical Sunday. A nice night's sleep. Breakfast, church and then a run with Kaitlyn. We went south and did a fairly large loop before stopping to play at the park for awhile. Avg. 9:08 HR 125

RM 090416 Miles: 0.13WM 090416 Miles: 0.01Saucony Rides #6B Miles: 11.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Sandy Dune-Howard on Mon, Nov 23, 2009 at 15:18:55 from 90.208.239.169

Nice running Adam, and great to have family time :-)

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

Woke up at 4am this morning but managed to fall asleep for an additional hour. I guess I got too much sleep the night before. Into lab and then ran to City Creek. It is so nice in the new snow, very quiet in the canyon, a little too icy but that only added to the "excitement". It was also nice that winter waited one additional day for me to get in one last park run with my daughter yesterday. It was chilly this morning but with relatively no wind and proper clothes it felt kind of nice.

Otherwise, nothing too special about the run. Quads a little sore, knee was aching last night but "ok" today, just keeping up the positive attitude and enjoying the increased mileage. Work has been less than productive today but I guess you can't have it all.

 I did have a Chad sighting this morning but it was only a hi yelled across the street as he ducked behind a bus.

Avg. 8:29 HR 135

Saucony Rides #6B Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Sandy Dune-Howard on Tue, Nov 24, 2009 at 06:52:38 from 78.32.130.9

Nice run there sounds really picturesque...hope work gets back on track, and you keep the good sleep up

:-)

From Jon on Wed, Nov 25, 2009 at 09:20:05 from 71.218.105.79

Love the "slow transition into winter" runs.

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

Not really the best day. I opted to do some cross training and carry lead weights while I was running this morning. Oops, my bad, those lead weights were my legs. I just never got moving. Then got to lab to an e-mail that my recent manuscript submission was not accepted. Oh well. Many of the journals we submit to accept less than 25% of the submission so it wasn't too surprising. Now for a rewrite and a couple more experiments and toe the line again... SH commute run in. Avg. 9:37 HR 128

Saucony Rides #6B Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

AM: Strange morning. I woke up at normal time and went to step out of bed and my right calf cramped up something fierce. I opted not to run on it and slept for the extra time. Now 4 hr later it is still sore but not cramped anymore... Hopefully it will be good for a PM run.

PM: Well my calf let up a little. Today was much better than yesterday. I was still pretty fatigued. On top of it I got my seasonal flu vaccine today so we'll see how that hits me. I just did the OHL after the girls went down. Avg. 8:11 HR 136

RM 090416 Miles: 0.05WM 090416 Miles: 0.01Saucony Rides #7M Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Sandy Dune-Howard on Thu, Nov 26, 2009 at 05:22:15 from 78.32.130.9

Great decision, maybe its your calf saying "I need more sleep" :-)

Glad it wasnt too bad later though and you got some miles in.

From Jon on Thu, Nov 26, 2009 at 09:49:50 from 71.218.105.79

You should call your blog Adam's live blog. I think you write about work and sleep more than running. (Not that there is anything wrong with that- I like hearing about everything)

From Adam RW on Thu, Nov 26, 2009 at 12:46:22 from 24.10.175.42

Those things sure take up more of my time... I guess it goes with the "Balance" title. Trying to get it all in and the blog is part of my therapy :)

Race: Cold Turkey 6K City Creek (3.84 Miles) 00:21:57, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.004.000.000.000.000.000.0010.00

This is my second time running this race. The last time, two years ago, I ran a 21:07. For some reason I had remembered only running 21:37 but in either case this year was slower. I'm not too surprised and even though I was almost a minute slower than the last time I ran this course I was still relatively happy with the effort.

I was up at 5:15am as I had to work for about 2hr before the race. Fortunately this race doesn't start until 9am. The course is interesting. The first ~2 miles are "flattish" and then up City Creek for about 1 mi. Then we turn around and blast our way all the way into Memory Grove. Needless to say I'm pretty familiar with most of the course.

My main objective today was to just run into some of my fellow runners that I haven't seen in awhile and try and do something hard to start getting back into the racing/training mindset. I feel I accomplished both.

I parked by the finish and then went up the hill to the start by the Capital Building. Then down the course. About 1.5 mi into my warmup I ran into Chad and JD and went back up with them to finish off the warmup. It was great getting to talk with both of them.

At the start it was obvious a number of college students were in town for the holiday and there was rumor going around that Josh S was going to show up. About 2 min before the start he and Megan did make their grand appearance :). I tend to underestimate my fitness level and today was no exception. I really had no clue what I would be capable of and really just ran on feel I could have imagined running 6:30 pace or 5:30 pace. Luckily I was closer to the later.

By about 1/4 mi into it the runners had more or less settled into their places. Josh was running easily and smoothly up front. Followed by three younger looking guys. Then me, Chad, and a few others. We continued to string out as we started the climb up City Creek. 

Mile 1: 5:59.20 HR 179   Up 156ft Dwn 59ft

The climb was taking much longer than I thought it should and I just kept hoping to see Josh coming down the other way to give me a clue of how much more to go. We made the turn around and started back down. There was the mildest of headwinds and it was a bit chilly but overall felt fine.

Mile 2: 6:19.52 HR 187    Up 167ft Dwn 63ft

The down is always nice and I tried my best to pick it up. My calf was still pretty tight from the cramp yesterday but the "race adrenaline" kept it from bugging me too much.

Mile 3: 5:19.85 HR 186    Up 22ft Dwn 221ft

Being an out and back course it is nice to have the other racers cheering you on going down, it always lifts my spirits. As far as the race went I was more or less just running hard. 4th place was out of sight and I didn't hear anyone immediately on my heals.

Mile 0.84: 4:18.64 HR 185 (5:09 pace)    Up 49ft Dwn 221ft

Total 21:57.21 Pace 5:43 HR 184

I was glad that I was still able to continue to accelerate down the last section. Goes to show I still was holding back a little too much early on. But with the type of goals I had for today I'm not too surprised.

After the race I got to talk briefly with JD, Josh, and Megan. Then had a bit more discussion with Albert W. (who didn't race today but I enjoyed hearing in person about his Chicago race) and Chad as we went to get our warm-ups.

Then I cooled down back the way the race went but without the climb up City Creek. All and all a good experience. I would have to say that the discussions with people outweighed the race for me this morning though. Now just cooking for dinner as we are having our first stay at home Thanksgiving dinner.

Adidas Adistar (flats) #2 Miles: 10.00WM 090416 Miles: 0.04
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Holt on Thu, Nov 26, 2009 at 14:38:17 from 71.213.25.98

Good job Adam - I thought about running this race. But as the morning arrived, I just couldn't drag myself out of bed - let alone to race!

From Adam RW on Thu, Nov 26, 2009 at 14:58:30 from 24.10.175.42

How long are you in town for? Did you want to get together for a run tomorrow or Sat (AM)?

From JD on Thu, Nov 26, 2009 at 18:26:30 from 166.216.128.152

Great job Adam. It was good to chat with you again before a race. I appreciate your words of encouragement and insight. I saw you flying down the canyon after the turn around, I tried to cheer you on but was breathing to hard trying to get up the canyon.

Hope you've had a good day with the family.

From Fritz on Thu, Nov 26, 2009 at 23:47:25 from 97.117.49.33

Nice job Adam. Weird that I have never met you at other races. Do you ever run with a group? I am looking for a some people to run with in SLC because I live in Sugar House.

From Sandy Dune-Howard on Fri, Nov 27, 2009 at 05:42:17 from 78.32.130.9

Nice race Adam, great result I think especially after working early. I hope this has helped with the racing and training for you happy days and thanksgiving.

From Adam RW on Fri, Nov 27, 2009 at 09:48:51 from 155.101.152.103

JD, Yes I did have a good day with my family. Great job on your race again.

Fritz, From time to time I run with others. Mostly on my own but not because there are great groups to run with in the area. More so because of my schedule. I'll send you my number, I do most my training runs slow but if you are interested let me know. I can also try and put you in touch with a few other people I know in the area.

Sam, Thank you. It did. I felt better about it when I thought it was only 30 sec slower. Being a full min slower wasn't that great but since I'm just getting back to it I'm not too worried. I still have 20wk until my "key" race.

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

Since today is technically a day off I slept in a little before going into work and did my run from lab. I don't think I got enough of Memory Grove yesterday so went there again and did the MG loop. Surprisingly my knee and calf felt better today after the race than yesterday, but I'm not complaining. Avg. 8:30 HR 135

Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.000.000.000.000.000.000.0021.00

Pitbulls are not your friends. Did a long run on the marathon course. Starting with my usual mile 3 on. Around mile 7 into my run (~9MM) I hear a dog coming up fast behind me. I turn around to see a pitbull going full speed toward me. It is funny how the mind works but I first stop my watch then I run into some landscaping. There is a medal post that I immediately try and rip out of the ground as I turn and start yelling back off at the top of my lungs. I can get the post out so I next pick up a ceramic pot. I'm just about to launch the pot at the dog when I guy comes running out and gets the dog. He's like "sorry man" and walks away. I was so high on adrenaline I just kept going and didn't say anything else. This is a road I've run down dozens of times in the past without problems. The next mile was my fasted of the run 6:40. The rest of the run I tried to stay between 7-8 min pace. The slowest was the first mile at 8:22. Otherwise the other 19 mi were all in my target range. The last four miles I picked it up a bit and did them in 7:09, 7:01, 7:19 (underpass by 80), and 7:01. Overall a good training run. My goal was to run the 21 mi today in my goal time for this spring (<2:39) so at 2:37.01 I'm happy with the effort. Avg. 7:28 HR 150

Asics DS-Trainer #4 Miles: 21.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Sat, Nov 28, 2009 at 11:57:04 from 69.20.183.178

Great run! Another dog story to go with Kory's from earlier this week...and a pit bull at that.

Nice job, have a great weekend!

From Jon on Sat, Nov 28, 2009 at 12:02:47 from 71.218.105.79

Grrr.... Hate Dogs...

From JulieC on Sat, Nov 28, 2009 at 14:06:07 from 71.35.213.136

seeaprilrun had a NICE dog story this week... I sure hope I have the strength to rip out a metal post in case of an emergency. Way to go on a 21 miler. Hope to run a 20 next week. Thinking about the SLC marathon...? not sure. I should though. A good training run as you wrote :D. Hope you break that 2:30 barrier!!! I am going for under 3. I really think I can, at least once.

From Kory on Sat, Nov 28, 2009 at 14:55:42 from 24.116.159.75

Pitbulls I hate them. I got attacked last week on a run from a pitbull. Nice run and mileage this week. Your progress and your knee is really progressing to the positive side.

I hope work is going well for you?

From JD on Sat, Nov 28, 2009 at 16:20:05 from 209.183.51.64

Wow! Great run!

From Adam RW on Sat, Nov 28, 2009 at 16:46:30 from 24.10.175.42

Jeff, It was fun. It is strange that both Kory and I got attacked by the same type of dog. Sounds like my experience was a little less dangerous though.

Jon, Wasn't it you who was cornered by two Rots a couple months back? Definitely not the type of excitement we need on our runs.

Julie, It is nice to see that there are some good dogs out there as well. I had a similar story back in college about a nice dog tagging along for a run. That was right before one of my teammates got a piece taken out of her behind by a different dog. I guess there is a balance of dogs out there.

Kory, Work is going. This week wasn't as good as the week before but you win some you lose some. I hope you feel better soon.

JD, It was fun. Sounds like there weren't enough cats on your run today though. If there were maybe they could have gotten that bird before it got you :) That has unfortunately happened to me too many times...

From redrooster on Sat, Nov 28, 2009 at 17:39:45 from 71.219.145.201

Adam, call the police and file a report if you saw where the owner lives. the owner will get a nice fine. and two reports will get the dog put down. I filed a formal police report recently when a pit terrier attacked me and the owners have been very careful to keep it inside now. If it comes after me again it is gone.

those dogs have no place in society.

Better we runners take care of them, by whatever means available, rather than having some small kid get mauled.

From Jon on Sat, Nov 28, 2009 at 17:55:57 from 71.218.105.79

It was just 1 rot for me.

From Sandy Dune-Howard on Sun, Nov 29, 2009 at 11:49:39 from 90.208.239.169

Ouch nasty dog, and it got your adrenaline going eh nice run.

I had a doberman chase me during a race when I was 12 yrs old, I won the xcountry race I was in 3rd at the time LOL

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

Just a relaxed Sunday. Did a home loop after the girls went down. The best thing is that my knee is behaving itself after the workout I've given it over the last four days. Avg. 8:09 HR 135
 

Saucony Rides #6B Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jon on Sun, Nov 29, 2009 at 23:56:38 from 75.169.153.86

No dogs?

From Adam RW on Mon, Nov 30, 2009 at 00:14:43 from 24.10.175.42

Here's the funny part. There was one dog. When I heard his collar I jumped but he had to have been 20 yr old. He wasn't on a leash and was just in his front yard, looked at me and just went on with his business.

From Sandy Dune-Howard on Tue, Dec 01, 2009 at 16:32:16 from 90.208.239.169

Glad your knee is behaving :) and glad the dog was old LOL Seriously locally in the news a pitbull killed a 4yr old boy yesterday and seriously damaged his grandma shes in intensive care, so goes to show you were darn lucky and brave :-)

From Adam RW on Thu, Dec 03, 2009 at 10:14:29 from 155.101.152.103

Sam, It still has its moments but whatcha going to do? That is horrible about the child. I will definitely be more in tune of what to do next time. Also, I've gotten into the habit of running with my cell phone so I think next time it will come out.

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

I am Garfield. I just can not stand Mondays. Not sure why. But they seem to be horrible at a number of levels. I trudged through a home loop. Avg. 8:27 HR 131

RM 090416 Miles: 0.10Saucony Rides #7M Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM: Zombie death march. The Monday followed me to Tuesday. I guess I shouldn't have bad mouthed it. Was meant to be a commute run in via Memory Grove but scratched that when I realized I wouldn't get in, shower, and set-up in time for my 7am meeting. Avg. 11:20 (no kidding) HR 118 further support that I was not moving...

PM: The day went from bad to worse, to even worse, with a slight silver lining the last 30 min as a result of a very dedicated student working for me. I attempted a speed workout to make up for the day, clear my head, and redeem myself from the morning jog. I guess sometimes you should just except that the day is done and look toward tomorrow. I did the home 5K but I would not call it speed by any stretch of the imagination. 5:44, 5:58, and 6:16. Not sure what is doing on but I'm sure the mentally stressful day didn't help. Live to fight another day. Avg. 7:27 HR 154

RM 090416 Miles: 0.10Asics DS-Trainer #5 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 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 overall a better day. First I came in with a more positive attitude and second a few additional things worked. This was also reflected in my run. However, it is cold out there. I just got back in and I'm having trouble typing because my fingers are chilled to the bone. The temp says 23F but it feels colder to me. In any case the run went well. Home loop in reverse. Avg. 8:02 HR 136

RM 090416 Miles: 0.01Saucony Rides #7M Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Good morning all. This morning was chilly. The internet told me 10F windchill. I overdressed just a bit... It was cold but with how much I wore I was sweating by the end. I did the run I planned on for Tues. I'm proud to report that it was faster than Tues and I finished it. Not by much but with the extra 50lbs of clothing and cold it was ok. Also, because I was not focused on going faster I was just lost in thought. I went to a career development seminar on staffing and managing a lab and it gave me a lot to think about. So I ran into Memory Grove the commute route from home to work. Avg. 10:10 HR 127 (1466ft of ascent) 

Saucony Rides #7M Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jon on Thu, Dec 03, 2009 at 09:59:28 from 138.64.2.76

Good morning to you, too.

From Aaron Kennard on Thu, Dec 03, 2009 at 11:17:57 from 174.51.250.151

That run, especially your stats, looked very similar to my run yesterday in the snow...except your HR is about 20 beats lower for the same elevation gain and pace. It's pretty clear why you can run so fast, I'd love to get my slow pace heart rate down that low...its a slow process it seems.

From Adam RW on Thu, Dec 03, 2009 at 11:31:29 from 155.101.152.103

Thanks Aaron. My HR is all over the board some times. My races I keep it over 170. I've been doing distance for over 15 yr now so yes I'd say it is a slow process.

I like the pics you posted of you and Nan. You are sure tough to run in the snow with those 5-fingers. Do you still have all your toes? I would say the extra 20 bpm you have are your heart trying to get blood flow to your toes :)...

From Aaron Kennard on Thu, Dec 03, 2009 at 11:44:26 from 174.51.250.151

Yes I do, fortunately! But I do admit that when I started the run I wondered if it was possible to not get frostbite and I thought for sure I would turn back...amazingly my feet were warm and comfortable the whole run after about the first mile or so. It really felt the same as any other run. There definitely must have been a lot of blood pumping to my feet to keep them warm though.

From bgrun on Thu, Dec 03, 2009 at 12:20:12 from 64.107.59.66

Adam, Aaron and Nan you are inspirational.

From Sandy Dune-Howard on Thu, Dec 03, 2009 at 16:44:02 from 90.201.147.163

Great running there Adam, running is great to clear the mind, especially when you can run easy nice h/r too.

although I had to deal with wind chills of -1C ha ha not that im boasting or anything. :)

From Adam RW on Thu, Dec 03, 2009 at 16:58:30 from 155.101.152.103

Sam, Are you boasting low or high? Because 10F is -12.2C...

From Dennis on Thu, Dec 03, 2009 at 17:09:06 from 143.115.159.54

Looks like the training is going pretty well for you right now. You did escape from that dog I sent after you a few days ago, but I figure it was fair game after you cut the brakes on my bicycle.

It's this time of year I miss running with you most--when it gets dark early. I've been hitting pretty good mileage, however, since recovering from the accident. School is a lot less stressful now....If only I could find a job for next year!

From Bonnie on Thu, Dec 03, 2009 at 18:38:33 from 128.196.228.134

Hi Adam, it looks like your week is going better!! good! I miss that run (though I don't miss the temps -- except in the summer).

From JD on Thu, Dec 03, 2009 at 18:43:56 from 70.96.78.157

You're obviously a very talented juggler.

From Adam RW on Thu, Dec 03, 2009 at 21:28:13 from 24.10.175.42

Dennis? Who's that? Are you waiting until Jan 6 2010 to start blogging again? Your mom told me about your 5K. First time through though she subtracted a minute so I was initially a little impressed... Be careful what you wish for when it comes to a job. You may actually get it. But as a lawyer you may also get a salary compared to this fool who went into academic science. Give me a call this weekend to catch-up.

Bonnie, Great to hear from you again. Memory Grove is great except that headwind on the way up. Are there any good trails out your way now?

JD, Two is ok, but when you try and take on three balls it is hard to have all of them up at the same time.

From Bonnie on Thu, Dec 03, 2009 at 22:17:54 from 64.119.33.134

Hi Adam, There are some nice trails on this side of town ... there is one about 1/2 mile from my house that reminds me of dry creek canyon - the footing isn't quite as good, but it isn't nearly as steep either. About 3 miles from my house (hard to run to though because is is on the other side of a pretty big mountain) there are tons of trails that wind through the Tucson Mountains and Saurago National Park ... you can find hilly tough trails to pretty flat dirt single track. It is pretty cool. You guys have to come down here sometime -- there are some nice races here!! Tucson marathon is next weekend ... just saying.

From Dennis on Fri, Dec 04, 2009 at 15:47:33 from 143.115.159.54

Yeah, the 5K was poorly organized (a closed gate that we had to run around/over/under in the first 600 meters, poor course markings, an out and back section where people didn't know runners were coming back the opposite direction, no 2 mile mark, etc..) That being said, I think the course was a bit short also. I was pretty happy with my time considering, and I think I could go sub-16 right now in the right circumstances. The plan now is more racing and to do a marathon next fall. We'll see how it goes.

From Adam RW on Wed, Dec 09, 2009 at 11:29:20 from 155.101.152.103

Bonnie, I'm glad that you still have some nice trails. That has to be one of the top perks of living in SLC and having left that I'm glad you found some substitute. We'll see when my next travels take place. Tempting as it is, my travel is pretty limited lately :(...

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

So far so good. Last night was a little restless but I slept in an extra hour to make up for it. Then instead of running into work, I went straight to work and worked for four hours before heading out. This allowed me to run in the sunlight and slightly warmer weather, both nice. I just did an out and back to City Creek.

Avg. 7:51 HR 140 Total Ascent 1358ft Total Descent 1394ft

Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Dennis on Sat, Dec 05, 2009 at 00:49:46 from 96.35.202.193

I am blogging on this site again. Let's take bets as to how long I keep it up this time before quitting....I say 3 weeks! I published my mileage back to the beginning of this week, but I'm not going to go back further than that because it will take too long.

From Adam RW on Sat, Dec 05, 2009 at 01:07:33 from 24.10.175.42

Are you still being coached? Maybe this will actually give us a reason to keep in touch more than once every three months... Have a great weekend.

From Adam RW on Sat, Dec 05, 2009 at 01:08:48 from 24.10.175.42

What you going to be doing in April? I heard there is a marathon on the 17th... With you training at sea level and then making the trek up to my elevation I might have a chance of beating you. Sounds like incentive to me!

From Dennis on Sat, Dec 05, 2009 at 01:24:35 from 96.35.202.193

No plans for April right now....I don't know if I'll be marathon ready by then, and I will still have classes. But it might be nice to try to run together for at least part of the race (until I easily pull away). When would I have to make my decision?

From Dennis on Sat, Dec 05, 2009 at 01:25:26 from 96.35.202.193

Not being coached right now. For the time being, I'm just trying to get in miles and then doing workouts once or twice a week. The structure is pretty loose because I just want to build base over the winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.000.000.000.000.000.000.0021.00

17°F at start and 23°F at finish. Very little wind.

I had trouble falling asleep last night but I was asleep I slept soundly. I even woke up a few minutes before my alarm at 4:47am. You know you are crazy when? Your water freezes during your run. I carried two and they both froze by mile 5. I was dressed fine though and otherwise enjoyed the run. Did the same as last Saturday (minus the dog) running miles 2-14 of the course and then back direct. I messed up with the Garmin so I do not have the total time. However, I caught it and since I was on the course I just waited until the next mile mark and restarted so I only missed a mile. Slower than last week and my quads were tired and the lack of water may have done something as well. Avg. 8:02 HR 142

RM 090416 Miles: 0.77Asics DS-Trainer #5 Miles: 21.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From bgrun on Sat, Dec 05, 2009 at 19:41:40 from 69.219.144.169

I was going to say what a smart man about yesterday's blog and running in the sunshine, then I read this.

17 Degrees?! Do take care.

From JD on Sat, Dec 05, 2009 at 21:06:51 from 32.176.207.15

Those frozen water bottles would've come in handy when dealing with that dog!

From bgrun on Sun, Dec 06, 2009 at 07:45:54 from 69.219.144.169

Brilliant.

From Adam RW on Sun, Dec 06, 2009 at 11:32:38 from 24.10.175.42

Not sure why the entry is in bold. JD, maybe next time I can prefreeze one just in case. I will have to admit that about 1/2 mi out I picked up a rock just in case and carried it while I went along that stretch. Fortunately as in the other 100X I've run past there the dog was no where to be seen.

From JD on Sun, Dec 06, 2009 at 12:51:07 from 166.216.128.153

I had done the same thing on a route I used to run where these two dogs would always "greet me". About a quarter mile before I reached the them I would start scouting for a stick or a rock and carry it with me until I had passed the danger zone. Lol!

From Sandy Dune-Howard on Sun, Dec 06, 2009 at 17:10:29 from 90.201.147.251

Nice running is such torrid conditions, sorry the water froze ouch ! I would have needed the water myself...

Glad there was no dog sightings too. the frozen water could have helped with an ice bath maybe LOL

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

Slept in this morning. It was nice. Mostly family stuff. Including some shoveling and playing at the park with my daughter. Did not feel like trudging in the cold after dark though and just did a treadmill work out. Increase speed every quarter mile for 8 miles. Nice to break a sweat. Avg. 6:40

Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

AM: Night a restful night. Up a number of times from a teething baby. Ended up sleeping in to make up the difference. The commute run was cold and windy. Not sure what the windchill was but the straight temp was 17F. Avg. 9:25

PM: Goose egg. Had planned on doing a few more because of the rough start to the day. However, I had dinner with a job candidate and by the time dinner was done and the food was sitting in my stomach I scrapped it...

Saucony Rides #7M Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Mon, Dec 07, 2009 at 15:43:08 from 138.64.2.76

You probably have the largest speed variation in normal runs (at least percentage wise) of anyone on the blog. As support of my argument, look at your average from today and yesterday...

From Adam RW on Mon, Dec 07, 2009 at 15:55:55 from 155.101.152.103

Jon, Completely agreed. I think last week was even worse. Partly AM vs. PM, partly uphill vs. downhill. Mostly just the fact that I run to however I feel that day. Keeps life interesting I guess.

From Sandy Dune-Howard on Tue, Dec 08, 2009 at 04:52:47 from 78.32.130.9

sorry about the teething baby, very tiresome ! well done for managing some mileage when your so tired dedication :-)

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

AM: 4.5 mi Let it snow, let it snow, let it snow. The weather outside is frightful and my dear I'm running in it. Doesn't exactly rhyme but oh well. I'm upset with the weather reporting agencies yesterday I checked three websites and they all said 19F and calm, it was anything but. This morning they said 17F and 5F windchill and though it was cold and snowing I was dripping sweat by the end of the run. I had to get into work extra early this morning so I was one of the first out in the 2-3 in of snow we had. I love laying down the first foot prints in a fresh snow. No Garmin this morning. Safe to say it was slow... Commute run via lower campus. 

PM: 2.5 mi The commute run is so much more fun in reverse. Left lab at 5:05 and entered my house at 2:25 and that was only because I got caught by a light. The snow was mostly cleared which had it's pros and cons. It was nice not breaking through the snow but most places were pretty slick. So it was more like skating home. Avg. 6:30 on the nose HR 153 happy about that effort

Saucony Rides #7M Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

AM: Brrrr... Today was 8F with a -1F windchill. Still not as cold as what some of the bloggers are dealing with but it is the coldest I remember running in UT. Fortunately with all the cold days in a row I finally have my clothing down to a science and felt nice and toasty the whole way in. Tonight I have to weigh myself to see how much extra poundage I'm carrying. Yesterday was corrected I have too many commute runs. This morning I did the same version as yesterday. 4.5 mi Avg. 10:19 HR 127

PM: Long work day. I did get an hour family break in the middle but was on campus from 6:20am-7:25pm... I did the commute run home as a warmup for a treadmill workout. I ran straight to the scale and am wearing 7.8 lbs of clothing to stay warm in this single digit weather. Evening temp 9F with a -F windchill. The commute portion of the run was 2.5 mi Avg. 7:19 HR 163. Then after the clothing weigh-in 4 mi on the treadmill at 6 pace HR 159. Pretty happy with that HR for the pace... Funny that I am going over 1 min/mi faster at a slower HR. Shows the clothing really makes a difference.

Saucony Rides #7M Miles: 7.00Asics DS-Trainer #4 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jon on Wed, Dec 09, 2009 at 23:14:20 from 75.169.150.180

How much did the clothing weigh? You should also do a before/after, for when the clothes are heavy with sweat/water at the end.

From Aaron Kennard on Wed, Dec 09, 2009 at 23:27:21 from 174.51.250.151

that's really interesting how your heart rate was higher outside in the cold with all the clothing than going 6 min/pace. I would be THRILLED to A) run 6 min/mile for 4 miles and B) be within even 10 beats/min of that HR. Someday...soon...well, maybe not that soon, but someday for sure.

From Adam RW on Wed, Dec 09, 2009 at 23:38:08 from 24.10.175.42

Jon, That is a good point. I did a weight wearing everything and then stripped down. I can weigh it again before I gear up in the morning. Also, that was including my shoes...

Aaron, give it time. I was happy with both. When I do these shorter pace runs it is always a reality check of my marathon goals. But in 18wks I hope that this will feel easy.

From Sandy Dune-Howard on Thu, Dec 10, 2009 at 04:45:40 from 78.32.130.9

Adam I am sure in 18wks that will feel easy, what marathon are you doing ??

From Adam RW on Thu, Dec 10, 2009 at 08:50:07 from 155.101.152.103

Sam, I'm giving Salt Lake City another try on April 17th. It is my PR course, I can train on it, and my family can easily come out and watch.

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

AM: Somehow it continues to get colder. Weather.com had it at 4F; -10F wind chill for my zip this morning. I wore the same amount of clothes as yesterday (sorry Jon I was dressed before I remember about weighing it dry). I actually felt fine the whole way. I saw two people walking dogs that looked miserable but I also saw another runner on 13th who looked like he was moving despite the weather. I just did the commute run via SugarHouse. 6 mi Avg. 10:12 HR 123 I think I've mentioned this before but the last two miles really affect this average with a climb of ~500ft. 

PM: Just some treadmill miles. 4 mi

A quick plug for an old friend and teammate. John O'Malley was on my team in Knox and has to be one of the most dedicated coaches I know. Here he is with the quote of the day on letsrun.

 

"Lukas might be the best distance runner in American high school history. Trophies gather dust, but decency and caring for others grows richer with time. As far as talent, I think Lukas' event is the marathon and I think he could be an Olympic medalist in the marathon some day."

Lukas Verzbicas' Sandburg HS coach John O'Malley. Verzbicas ran 8:57 indoor 2-mile and 14:18 indoor 5000m last year and still is short of his 17th birthday. He'll run the Foot Locker Cross Country Championships this weekend against, among others, Nike Cross National champion Craig Lutz.

 I guess John new what he was talking about:

Footlocker Cross Country Nationals

Results - Men                                                                    
1 Lukas Verzbicas 10 MW,Orland Hills,IL 15:07.8 1


Asics DS-Trainer #4 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

Same time up. Seemed slightly warmer 8F/0F. Commute run via Memory Grove and a little extra up City Creek to get some mileage. On the way down to MG I warmed up a little too much but the extra heat was nice while headed up the canyon. Then to top it all off I finished the run with a Chad sighting in the last miles and still made it into work by 7am. Avg. 8:44 HR 143

Tomorrow already ends week one of my 18 wk training routine. I do not feel in as good as shape as in '08 but there is still a long time to go. I'm happy that the mileage hasn't caused additional pain on the knee. I'm trying a few different things this time around. 1. Sit-ups and push-ups every night, 2. A number of 20+ miles at least 10 if not a full 18, 3. On Paul's advice quick runs (with the cold and snow these have been my treadmill miles). 4. I'm hoping to work in more speedwork than I have the last 18 months but between the cold/snow etc we shall see. Things I'm keeping the same is that I'm shooting for almost the exact same mileage in the '08 training period ~1300. It is 8 and tonight is the department Christmas party so time to get some work done...

Saucony Rides #6B Miles: 11.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Fritz on Fri, Dec 11, 2009 at 11:37:22 from 65.116.116.6

You got to work by 7 with 11 miles already in the bank? Wow. Do you think the race is still on for tomorrow? I have not and may never acclimate to this weather.

From Adam RW on Fri, Dec 11, 2009 at 13:28:00 from 155.101.152.103

My assumption is yes. But due to some family things I don't think I'm going to be able to make it. I need to be done by ~9am. We'll see. I'm sure it won't be a race per se and more a training run with a bit more excitement... As far as the cold goes I keep telling myself it could be worse we could be in ID or MN...

From jtshad on Fri, Dec 11, 2009 at 13:38:58 from 204.134.132.225

Hey now, ID may be cold but...it has been damn cold...dang it you are right after all!

From Adam RW on Fri, Dec 11, 2009 at 13:44:40 from 155.101.152.103

Jeff, I will have to admit that thinking of you or Kory outside in the cold you have motivates me not to complain about the cold we've been having. Especially since last year you had it so much worse than us.

Fritz, If you are planning on showing up tomorrow let me know. I may try and work something out so that I can make it.

From Sasha Pachev on Fri, Dec 11, 2009 at 13:47:26 from 192.168.1.1

I suggest that the next global warming conference be scheduled in Idaho Falls!

From jtshad on Fri, Dec 11, 2009 at 15:05:52 from 204.134.132.225

Let's see Al Gore show up here and spout off about global warming and how bad nuclear energy is...he would be run out of town on a rail!

From Jon on Fri, Dec 11, 2009 at 15:09:33 from 138.64.8.51

Rexburg would be even worse, right? Or any town in windy Wy?

From jtshad on Fri, Dec 11, 2009 at 15:19:53 from 204.134.132.225

Rexburg has actually been warmer than IF and Pocatello this week! Jackson Hole, Driggs and Island Park...they hit -22 F air temp before wind chill! That is cold!

From Adam RW on Fri, Dec 11, 2009 at 15:38:02 from 155.101.152.103

Jeff, I can't even imagine that cold. The worst I've run in was WI and that was -13F before windchill but another 10 degrees below that...

From Sasha Pachev on Fri, Dec 11, 2009 at 16:14:01 from 192.168.1.1

My PR is -22 F(-30 C) in Moscow in 1991. I ran only 4 miles. With three layers of clothing it was not too bad. It was around the time the rumors were circulating about the KGB generals plotting a coup against Gorbachev. So I had something pleasant to contemplate during the run as well.

From Adam RW on Fri, Dec 11, 2009 at 16:29:04 from 155.101.152.103

With only three layers that is pretty impressive. I had 4-5 depending on the body part.

From Fritz on Fri, Dec 11, 2009 at 16:35:51 from 65.116.116.6

Adam, I.....will plan to be there but my fingers are not going to like me. The race will be more about survival than speed so I will be fine with something between 1:05 and 1:10. If I were you I would use any excuse I could find to not show up.

From Adam RW on Fri, Dec 11, 2009 at 17:11:31 from 155.101.152.103

Fritz, That sounds reasonable. I also contacted Chad on the blog about this and he recommended it. I called my wife and think I may make this work. It will be good to run with people I do too much training on my own.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.000.000.000.000.000.000.0021.00

AM: Ho Ho 10-Miler, the brain child of Chad and Sam. There was a good showing ~35 people. We ran a looping course through Holladay. It was fun and Sam went all out with bagels, fruit, hot chocolate and coffee at the finish (a 1/2 block backwards run up a hill). It was good times. Had a chance to meet a few other local runners and catch-up with some others. 9.8 mi Avg. 7:12 HR 150

PM: The day really warmed up. It started out the hottest day all week and kept going. By the time my PM run came around even though it was dark again it was well above freezing. I did a new home loop as a "quick" run. 11.2 mi Avg 6:49 no HR monitor

 

Asics DS-Trainer #5 Miles: 21.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Sun, Dec 13, 2009 at 01:21:15 from 24.116.159.75

Sounded like a fun day of fellowship with a little bit of exercise. I'm glad it was a fun day. Keep up the great weeks your putting in.

From Adam RW on Sun, Dec 13, 2009 at 15:30:57 from 24.10.175.42

Thanks Kory. It is always fun to run with a large group. Especially a group with a number of funny people in it. It was also nice to meet a few new local runners. I hope you are enjoying your weekend. We are currently in the middle of a pretty heavy snow storm. There were about 2 inches on our car during the 1.5 hr we were at church.

From Samantha Dean-Howard on Mon, Dec 14, 2009 at 04:58:33 from 78.32.130.9

Wow fun day, Id run just for the bagels and hot chocolate! :)

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

Opted to sleep in last moment. Then was snow bound after church. It was nice to spend some time at home. The temp was fine for a PM run but did a treadmill run instead. The only thing with the treadmill is I like to push the pace to get it over quicker... Tried to start slow and then just played with the speed to break up the humdrum nature of running in one spot.

Saucony Rides #7M Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 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: Up at 4:45am and then out the door. Upper body a little sore from shoveling that wet-wet snow we had yesterday. The streets were still very sloppy but at 5am there is not much traffic so much of the run I was able to be in the middle of the roads where it was a little clearer. The final mile it started to snow again but it was barely freezing if at all and the "snow" looked more like mini-hail. The run was slow but felt fine. Avg. 9:45 

PM: Treadmill run after dinner, quick. Typical Monday. Back at work but about to go home...

Saucony Rides #7M Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

AM: Just blah this morning. Ended up sleeping in an extra hour. It was a little cooler this morning but I wore less so I was a bit chilly. With the really "warm" weather the last few days and now the cold the way in was a sheet of ice. Luckily it was rough enough that it was very slippery. Just took it slow for a commute run. 2.5 mi Avg. 10:14

PM: The day went much better than yesterday. Also, after a day of traffic and above freezing temps the streets were more or less ice free for my run. I did another modified home loop. 8 mi Avg. 8:06 HR 132

Saucony Rides #7M Miles: 2.50Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Superfly on Tue, Dec 15, 2009 at 10:02:07 from 208.117.127.110

Nice job Adam. Hang in there through the ugly winter stuff. Your doing great so far.

From Kory on Tue, Dec 15, 2009 at 13:59:43 from 134.50.89.55

Don't you wish some morning you could sleep all day. At least you got out there and did a few. Have you had to run in any heavy wind lately. Here it's been awful.

From Adam RW on Tue, Dec 15, 2009 at 14:12:26 from 155.101.152.103

Kory, I like the warmth of the bed and my wife appreciates it when I don't go to sleep after her and wake-up before her. We have been fairly lucky with wind. Also, since I'll run in AM, PM, or treadmill I've tried to avoid the worst of it. I have a weekly mileage goal and I allow the day-to-day to vary with distance and intensity depending on weather and feel.

From Adam RW on Tue, Dec 15, 2009 at 14:12:59 from 155.101.152.103

Clyde, I you could always try and bottle some of your weather and send it up to us :)

From Samantha Dean-Howard on Tue, Dec 15, 2009 at 17:57:18 from 90.195.99.38

urgghhh tough conditions, well done for getting out there at all :)

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

12 mi Avg. 6:46 HR 164

Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

12 mi Avg. 9:38 HR 132

Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Aaron Kennard on Thu, Dec 17, 2009 at 13:05:08 from 174.51.250.151

Wow, that's a huge difference between the 2 12 mile runs. How do you like slower recovery days vs. fast days?

From Adam RW on Thu, Dec 17, 2009 at 13:19:40 from 155.101.152.103

I like the mix. Though last night was more fun this morning was more of a death march...

From Aaron Kennard on Thu, Dec 17, 2009 at 13:37:39 from 174.51.250.151

Is that because you were worn out from the day before? Or just because you were bored with the pace?

From Adam RW on Thu, Dec 17, 2009 at 13:51:44 from 155.101.152.103

I think it was a combination of recovery from the pace the night before, the stress from the previous day of work, and the interrupted sleep Tues night. Also, I've noticed that my evening runs are in general quicker than my morning runs. But when it really comes down to it, it is just a matter of not wanting to run all days hard.

From Jon on Thu, Dec 17, 2009 at 23:59:06 from 75.169.150.6

Mornings are slower for me, too, at least pre-6 am.

From bgrun on Fri, Dec 18, 2009 at 05:55:14 from 69.219.144.169

So are the shorter blogs because you are an old man now? 4:41am

Have a wonderful day! Miss you, Mom

From Adam RW on Fri, Dec 18, 2009 at 11:11:45 from 155.101.152.103

No I want to be like Jon. If he can do one line or less and have nearly 200 hits I think I can give it a try as well. However, I need to get my mileage just that much higher to do it. I think I'll go back to my wordy ways today... In my old age I'm getting senile and can't remember what I already said so I have to say it twice :)

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

Fortunately, unfortunately I'm not yet an ultra runner. Otherwise I would have had to have been up at 4AM to start my 32 mile run this morning. Instead and more related to the fact that I have three sniffly head girls at home I slept in this morning and just did the campus commute run. I think next year though I'll have to run the 33... 5 mi Avg. 9:28 HR 130

Asics DS-Trainer #4 Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From JD on Fri, Dec 18, 2009 at 11:31:38 from 70.96.78.157

Happy birthday?

Remember, 32 is the new 21, especially in your case where you could whup most 21 yr. old's in a foot race!

From Adam RW on Fri, Dec 18, 2009 at 11:42:08 from 155.101.152.103

Yep. Happy Birthday. My daughter's as well. It is going to be hard for my wife to top that gift this year :)...

From Fritz on Fri, Dec 18, 2009 at 12:57:43 from 65.116.116.6

I assume this means it's your Birthday. Happy 32nd! Instead of running a mile longer every year wouldn't it make more sense to reward yourself for getting older and run a mile or half a mile less every year? I am just afraid of what would happen when you get to 70.

From Superfly on Fri, Dec 18, 2009 at 13:03:43 from 208.117.127.110

Happy Birthday Adam. I'm always waiting for others to take my birthday challenge.

Good mileage this week too.

From Adam RW on Fri, Dec 18, 2009 at 13:37:11 from 155.101.152.103

Thanks guys.

Fritz, for me the reward is more. I'm a controlled mileage junky. Also, not being as fast as others sometimes more instead of faster is my goal.

Clyde, if the inversion doesn't kill me my plan is for 78 this week my highest since the week of Aug 10 2008...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.000.000.000.000.000.000.0021.00

Up early to be home in time to make breakfast for the family. I combined portions of three different runs including MM 2-10.5. I could tell the air quality still wasn't great but I pushed the pace a little and did two miles mixed in faster. Didn't see a whole lot of people but did run into Robin and some of your friends and spoke with her briefly. Overall happy with the pace for the effort. Mi 21 Avg. 7:18 HR 152

Asics DS-Trainer #4 Miles: 21.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From jtshad on Sat, Dec 19, 2009 at 12:20:10 from 69.20.183.178

Wow, great run! Have a great weekend.

From Superfly on Sat, Dec 19, 2009 at 14:06:26 from 208.117.127.110

Nice run this morning Adam and good job finishing off a great week.

From Jon on Sat, Dec 19, 2009 at 15:01:35 from 75.169.140.57

Hey, you beat me on the mileage board! And so I shall challenge you two a mileage duel the next 2 weeks!

From Adam RW on Sat, Dec 19, 2009 at 16:10:29 from 24.10.132.131

Jeff and Clyde, Thank you. It feels great to be able to run what I want again without worrying about limping the rest of the day.

Jon, There is just something too ominous in that challenge. Considering I still have the promise to my wife not to go over 80 until after the New Year, something tells me you are going to win that challenge.

From Aaron Kennard on Sun, Dec 20, 2009 at 01:43:40 from 174.51.250.151

Nice run! And all before breakfast, impressive.

From Samantha Dean-Howard on Mon, Dec 21, 2009 at 14:02:21 from 90.201.147.113

Nice running Adam well done.

From Jon on Mon, Dec 21, 2009 at 20:14:37 from 198.60.103.104

I really think you should reconsider and accept my challenge for this week, Adam ;)

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

Slept in. Between in-laws staying with us. Inversion thick air. The girls being sick last week. I felt the sleep and a day of rest was in order. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Aaron Kennard on Mon, Dec 21, 2009 at 20:31:53 from 174.51.250.151

Besides, how the heck are you going to catch up with Jon anyway when he starts the day out with 36 miles?? So what's the point in even starting, might as well just rest the whole week!

From Adam RW on Mon, Dec 21, 2009 at 20:32:38 from 24.10.132.131

I think he's bluffing :)

From Jon on Mon, Dec 21, 2009 at 21:30:25 from 198.60.103.104

Doesn't matter if I'm bluffing or not. If I get you to fold, I win either way...

From Adam RW on Mon, Dec 21, 2009 at 22:54:45 from 24.10.132.131

So true. Now for me to sneak out and run a midnight 50-miler :)...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.003.000.000.000.000.000.008.00

Slept in again. I thought today was are meeting free day for the holidays but was wrong. Fortunately, I was only about 10 min late for the meeting. The rest of the day went more or less ok. I also left an hour early to make dinner for the family before they head back to Chicago tomorrow. Originally was supposed to be over 20 by now for the week but just squeezed in what I could. I did three hard miles. They felt a lot harder than marathon effort though they were supposed to be marathon pace. Mi 8 Avg. 6:50 HR 161

Saucony Rides #6B Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Slept in a little to see the in-laws off to the airport. They wanted to beat our storm to only get sidelined by a storm in Chicago... Then into work, set some stuff up and out the door. With the 3-5 inches in the forecast I wanted to get in a good chunk of change this morning. I went to and up City Creek from lab. Didn't see a whole lot of people out which sort of surprised me but I guess I was running about 2 hr later than normal. In fact the entire time in the canyon I had the place to myself, very relaxing. Mi 12 Avg. 8:22 HR 135

RM 090416 Miles: 0.06Saucony Rides #6B Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From JD on Tue, Dec 22, 2009 at 18:00:43 from 70.96.78.157

Your own private canyon to run in...now that's a good use of your tax dollars!

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

More or less a repeat of yesterday. However, went to sleep an hour earlier up and hour earlier. Reread the reviewers comments on my most recent manuscript submission to give me something to think about during the run. The temp felt cool but ok. Fortunately we did not get all the snow that had been in the forecast. At best I would say there was an inch if a few spots. The roads were empty enough that I did most of the running to the canyon in the tire tracks. There were about the same number of people out today, maybe a few more but I was also running earlier. To answer JD's comment on use of tax dollars a total of 7 people had taken advantage of the canyon road by 8:45 this morning. Going in there were two sets of tracks and one set of tire tracks but in and out so I knew I would at least have the canyon to myself on the way up. Just before getting out I ran into two more people walking and at the gate one guy running with two dogs. I just switched from Training Center to SportTracks as per a thread on the discussion board and I like the interface a lot better. Mi 12 Avg. 8:08 HR 140  

Saucony Rides #6B Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Third times a charm. Same run as the last few days. It is really the only non-trail run I enjoy from lab and with the snow I don't feel like battling the trails. Many more people out today which is always great to see. Mi 12 Avg. 8:27 HR 138

Asics DS-Trainer #5 Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From JD on Thu, Dec 24, 2009 at 18:54:10 from 209.183.51.47

Lot's of twelves this week.

Have a good Christmas with your family.

From Samantha Dean-Howard on Fri, Dec 25, 2009 at 15:03:53 from 90.201.147.30

great running this week and happy Christmas

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.006.000.000.000.000.000.008.00

Merry Christmas!

After the candlelight service at church last night just came home and finished setting up around the house. Fortunately both girls slept in this morning so we had a nice rest prior to starting the fun. Presents by a fire, brunch and then playtime. We made my oldest a puppet stage so she gave me a show during the first few miles of my treadmill run. She changed to something else and I did a workout as follows.

8:00 aHR 106
7:03 aHR 134
6:00 aHR 154
5:45 aHR 166
5:45 aHR 169
5:45 aHR 172
5:45 aHR 174
5:30 aHR 180

Felt really good. Fastest I've run in awhile. Aided by the treadmill but fun none the less. It would have been nicer to move that pace on the roads but I still have 15 weeks...

Asics DS-Trainer #5 Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Samantha Dean-Howard on Fri, Dec 25, 2009 at 18:46:17 from 90.201.147.30

Nice running there Adam, really fast miles with a not so bad h/r too.....

your christmas sounds lovely, we had snow right up until Christmas eve and then it all melted oooh.

From Aaron Kennard on Fri, Dec 25, 2009 at 20:05:48 from 174.51.250.151

Merry Christmas...Nice run. thats a great pace. I was surprised to not see a 12 mile loop out of you today...just kidding. 4th time is probably not a charm.

From Adam RW on Fri, Dec 25, 2009 at 22:08:58 from 24.10.132.131

Sam, Luckily the storm hadn't hit us too bad earlier in the week like the US Midwest was and the weather stayed just below freezing so we had our white Christmas.

Aaron, Only because I managed to stay out of work today. Otherwise I would have been tempted. I really love to run along the stream any time of the year but with the snow muted surroundings it is that much nicer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.000.000.000.000.000.000.0021.00

As fun as yesterday's run was is as painful as today's run was. It was very cold out in the AM. Not as bad as the week before but still close to single digit windchill. By about mile 10 what was left of my waters had frozen and I was sporting both a frozen snot mustache and icicle eyelashes. My knee was sore from the effort on the treadmill but not horrible. The rest of the day was relaxing and running errands. Mi 21 Avg.  HR

RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 21.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Walter on Sat, Dec 26, 2009 at 20:35:34 from 24.10.169.110

Nice running tex! I have been wiped out with this stupid cold and could barely muster up 10 today. Keep it up my friend.

From redrooster on Sat, Dec 26, 2009 at 20:46:05 from 70.234.2.232

yeah it was a little cold this morning. I actually put on my arm warmers for the first couple miles as it was only 55 degrees, brr. but then the sun came out and I had to lose the arm warmers as I started getting hot. darn this cold weather.

From Adam RW on Sat, Dec 26, 2009 at 22:09:49 from 24.10.132.131

Walter, I hope you mend soon.

Redrooster, thank you for the smile.

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

A little crumby today. Post holiday blahs? My legs felt much better than yesterday but the valley was covered in sludge... Another day of breaking in new toys with the family and that helped. I did have to run into work for an hour but that's not too bad. Did a treadmill run while watching part of Fight Club. Accelerated throughout from 7:30-5:56. Mi 6 Avg. 7:03

WM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Typical Monday. Maybe a little better than normal. The run was random south in brand new neighborhoods that had a number of streets that didn't go through so I got a little extra mileage. Avg. 7:53 HR 139

Asics DS-Trainer #5 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From bgrun on Tue, Dec 29, 2009 at 09:27:43 from 69.219.144.169

Glad you found your way. Have a great day.

From Adam RW on Tue, Dec 29, 2009 at 10:34:46 from 155.101.152.103

Will try. This week I have not been able to get out of bed. Maybe the holidays maybe the cold (though it was colder two weeks ago). I'll have another night run so we'll see if I brave those curvy neighborhoods again. I think tonight I'll head north instead...

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

Yet another sleep in type of morning. The streets were a mess by the time I got out for my run. So I ran up and down blocks by my house to stay in the middle of the local roads where there were at least tire tracks to run in. Avg. 7:48 HR 139

Saucony Rides #7M Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Kory on Wed, Dec 30, 2009 at 01:27:03 from 24.116.159.75

Tire tracks work, and playing it safe is important. I'm glad you got a run in with the weather not in best conditions.

SLC does see a lot of snow.

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

Got up a little earlier today, still not on my "normal" schedule but feeling better.
Set up a number of things in lab first and didn't head out for my run until nearly 9am. It had been snowing since at least 6am and most of the streets were pretty sloppy. After getting to the Memory Grove overlook I opted to run back and forth on 11th because it was clear and at the time did not have much traffic. Also this way I did a workout on a modified FireHouse mile.
4 mi wu
This first mile was supposed to be at 5K effort with the intent of going faster for the next two. The miles were not the exact same because of time to turnaround after finishing. But they were pretty close...
Time 5:29 HR 174 Elev Chg -183 ft
Mile recovery back up
Time 5:21 HR 179 Elev Chg -212 ft
Mile recovery back up
Time 5:11 HR 182 Elev Chg -150 ft
I looked at 0.8 mi into this final repeat and saw 5:15 or 16 on my lap pace and really pushed the last little to try and get under 5:10. Enough that I was bent over at the end. Much harder effort than I would have liked for the pace. Especially considering the 5:21 didn't feel "that hard"...
Three mile cool down back to lab. The final mile was VERY sloppy with a 10:20 split Elev Chg of +242 ft.
Mi 12, Avg 7:35, HR 156

Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From JD on Thu, Dec 31, 2009 at 21:48:33 from 166.128.190.173

Thanks for all your support/advice/inspiration and fine example throughout the year. Happy New Year!

From Adam RW on Thu, Dec 31, 2009 at 22:34:14 from 24.10.132.131

JD, You checking in on me during my recovery kept me going. You have been a great supporter and I thank you very much. Have a great New Year. I like your year summary and look forward to seeing what you will accomplish with two years under your belt. I really think this sport is about cumulative years put in. At this rate by 2012 you will be flying by everyone!!!

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

Well I can not believe this year is already over. It has flown by. Mostly because of the addition to my family but also because of everything that has gone on. Being a perfectionist I may sound blah on a number of my entries but I realize this has been a blessed year. Between watching my family grow, my youngest turn a year old two weeks ago, getting a grant, getting back into training shape, presenting four abstracts at international meetings, etc. things are going well. Thanks to those of you that have checked in on me from time to time. I'm happy with the way this year has ended and though tonight is low key with a visit from Rob Roy and a movie with my wife I wish you all great happiness and success in 2010. May we all meet our family, spiritual, career and running goals...

I went into work for a project with a grad student I'm helping out. Then did two things for myself before heading over to  Popperton for a run to and up City Creek. I made it the farthest up of anyone since the last snow by at least a quarter mile but then turned back to keep my word to Paul on total mileage (and to keep my ankles and calves from freezing in the knee high snow). Overall, (despite the red air quality day) it was beautiful out. Above freezing and blue skies. Mi 12 Avg. 8:07 HR 133

Saucony Rides #6B Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From bgrun on Fri, Jan 01, 2010 at 08:03:02 from 69.219.144.169

What a wonderful outlook to end 2009.

May 2010 be even 10 TIMES better

for you and your girls!

From Samantha Dean-Howard on Fri, Jan 01, 2010 at 18:31:53 from 90.201.147.30

Yes I agree what a wonderful outlook too, Happy New Year Adam, btw nice run too :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2509.30136.203.000.000.000.000.002648.50
Asics DS-Trainer #3 Miles: 225.00Saucony Rides #3 Miles: 103.00Saucony Rides #4R Miles: 413.50Saucony Rides #5G Miles: 442.30RM 090416 Miles: 62.22WM 090416 Miles: 4.30Saucony Rides #6B Miles: 395.00Saucony Rides #7M Miles: 404.10Adidas Adistar (flats) #2 Miles: 82.20Asics DS-Trainer #4 Miles: 296.60Asics DS-Trainer #5 Miles: 296.10
Night Sleep Time: 2189.00Nap Time: 3.00Total Sleep Time: 2192.00Weight: 144.64
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: