| 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... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1909.50 | 28.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 1940.50 |
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| Saucony Rides #7 Miles: 363.50 | Asics DS-Trainer #4 Miles: 337.50 | Asics DS-Trainer #5 Miles: 248.00 | Brooks Launch #1 Miles: 429.50 | Saucony Rides #6 Miles: 439.00 | RM 090416 Miles: 18.85 | Adidas Adistar (flats) #2 Miles: 26.00 |
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| Night Sleep Time: 2066.50 | Nap Time: 6.00 | Total Sleep Time: 2072.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Treadmill run while watching a movie. 8 min for the first 8 miles then increased pace during the final 3 miles down to 5 min pace for the final quarter mile. Happy New Year everyone...
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| Saucony Rides #7 Miles: 11.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Back to the grind at both work and play. Home loop in the evening. Avg. 7:37 HR 158
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| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Rough time sleeping last night so slept in the morning. A&W commute run into work. Avg. 8:39 HR 152
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| Asics DS-Trainer #4 Miles: 5.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Because of the crappy air I opted for a treadmill run today. I changed the speed every half mile up and down to mix it up. I think it is my first run of this distance under 7min pace in a long time. Avg. 6:45 HR ~177
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| Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Air still crappy but I have to get into work. Cut the commute short though and just went through mid-campus. A little overdressed but the news had the windchill at 10F.
Avg. 9:51 HR 148
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| Brooks Launch #1 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Slightly better air quality = slightly longer run
Zoo commute. Avg. 9:30 HR 145
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| Saucony Rides #6 Miles: 4.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Well the air hadn't cleared out as much as I thought yesterday. C5 said one thing but TWC and everyone else said something else. In any case I was hoping the snow would come early so that I could have "clear" skies for my run today. I waited as long as I could and it did start snowing during the run but I'm sure too late. I did a very modified home loop in an attempt to find a movie from a Redbox that was working, needed a break after a good writing day... Avg. 7:43
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| Saucony Rides #6 Miles: 6.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Due to work constraints and sticking to planned mileage I opted for a longer run today. It was nice having the air cleared out by the snow last night. It was a little sloppy but not too bad. Ran an out and back SE. I took it hard but not all out. I pushed mile 8 w/ a 6:31 and there were three miles over 7 with the slowest the last which also has the most ascent 153 ft. Happy with the effort and pace. Avg. 6:55 HR 166
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| Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work/mileage constraint rest day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Brrr... not as cold as some of you are experiencing but cold for me, 11F with -2F windchill. Did a mid campus commute run. Fingers were pretty cold by the end but otherwise I was dressed for it.
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| Saucony Rides #7 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just time for a little on the treadmill. |
| Saucony Rides #6 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Truncated commute run. Was not feeling it this morning. Avg. 9:22 HR 147 |
| Saucony Rides #7 Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Much better day than yesterday. Still managed to wake up before my alarm 5 for 5 this week at doing that... Grant is due 3 wk from next Monday then things "should" get back to "normal" :)... Avg. 8:57 HR 150
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Very interesting. It has been a while since I ran in City Creek. I've run there but not up it for awhile. I just checked my spreadsheet and the last time I entered a run up City Creek was 1/15/10! Four days before my "official" injury date. In any case it was much warmer this morning than earlier in the week. Have to work on the grant so went into lab early and ran to and partially up City Creek and back. Avg. 8:29 HR 144 1700ft of vertical change
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| Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Needed a break from writing. Still plugging away. It can be a slow process (especially with me). Did a modified home loop with a hard mile at the beginning 5:22 and a hardish mile at the end 5:43. The temp was perfect for the run but now dinner and back to the grant... Avg. 7:04 HR 163
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| RM 090416 Miles: 1.00 | Asics DS-Trainer #4 Miles: 9.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had a midway grant day. One of the most productive but longest days in awhile, worked from 6am to 1am with only a 2hr family break around dinner... Obviously no time for a run in that. But at least I got the section complete. Tomorrow should be better with a run mixed in there sometime... |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met with some friends that were in town for Boston visiting family and skiing for breakfast. Then opted to work from home because I'm mostly on the computer typing anyway. That allowed for a rare midday run in the sun. Just did my home loop. Avg. 7:16 HR 163
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| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Nice to have had a break yesterday. Now for the next push for a Monday complete draft... Direct commute run because I was a baby, 36F + rain/sleet. I was a cold wet dog by the time I made it into lab. Avg. # HR # Naked...
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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It never ceases to amaze me how physically tired thinking can make you. Another long day this one split between grant and family obligations. Finally snuck out at about 8:30pm for a short home loop. Felt good, I purposely under-dressed and the cold helped wake me up. Avg. 6:52 HR ?
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| Brooks Launch #1 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run to work. Took care of one thing and then I was outta there to get some grant work done with interruptions... Avg. 8:38 HR 157
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A bit of a bummer but I have to take care of my health and that means not pushing my body to its limits when I'm working like I am. Initially had planned 13 for the morning to get me over 40 mpw again. However, at 5am after having woken up twice I was tired and decided I had to hit the computer. Got a decent amount done but often times it seems like I'm cutting more out than adding. I did get a break with the family as a person from work had a birthday party today before heading back home to Brazil next month. It was a good 3 hr break. Hit the treadmill a little to continue the break but now to finish the page I've been working on before I hit the hay tonight. Avg. 8:00 HR ?
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| Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sanity break. Ducked out for a quick home loop. Saw a number of other runners and a really nice older women walking a dog cheered for me and another runner as we passed by. Overall a good run. Avg. 6:57 HR 162
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Presented my aims at lab meeting today. They went over well... No run. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Managed to beat the storm into work. It is amazing how much snow fell in such a short amount of time. I was not 100% today... |
| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up at 3am with "stomach problems" probably as a result of having pushed to hard the last couple of weeks. I had noticed something strange in that department but had written it off to too much coffee. Today I felt differently and just took a step back. Feeling much better now and back to it tomorrow. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It's amazing what some sleep can do. After a full nights sleep worked on the grant from home. Took a noon run and then back to it... Avg. 7:04 HR 163
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| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not as much sleep as the previous night but as long as I stay above the 6hr mark I seem to do ok. Got some feedback from an external collaborator on the grant and things seem to be moving forward. Just did the A&W commute run. Avg. 8:48 HR 143
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Took a different approach this weekend. Since I know I have a lot to do opted to start it off rested and relaxed. Slept in this morning and then went out to Saltair to cheer my wife on for the first 5K installment of the 30K Winter Series. When we got there I headed down the road pushing the girls and timed it so that I would be at the 5K turnaround just as the leaders were starting their way back. It worked perfectly and we didn't have to wait at all. We cheered on the leaders until my wife made it to the turnaround and then ran part of the way back with the girls cheering her on. She ran her fastest time since college >10 yr ago. I didn't make my weekly mileage goal but between having been sick earlier in the week and working on the grant (seems like like I've been talking about it forever!!!) I'm happy with what I did get done. Now the next 36 hr will be grueling but I need a complete draft by Monday. Avg. 7:07 HR 163
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| Asics DS-Trainer #4 Miles: 6.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Major grant day. 6am-midnight minus 2hr family time. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Keeping up the steam... Commute run in. 5:30am to 11:00pm, minus 3hr family break. |
| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Almost there. Things are shaping up but about three days behind where I want to be. 6am-1:30am. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Found my limit. Called it a day at 4pm and took the night off. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Engine refueled with a full night's sleep. Half day in lab to take care of items that don't take care of themselves. Then noon run. Always nice to get out during the day and soak up a little sun. It was cold but not as bad as yesterday. Now back on the horse to the finish line... Sunday morning. Avg. 7:31 HR 156
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Clear the mind and get the creative juices flowing. Morning SugarHouse loop. Took it a bit quicker in spots and just enjoyed the run overall. Avg. 6:48 HR 169
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Working on the grant since 5:30am. Took a breakfast break with the family and a running break to enjoy our warm weather (47F) midday. Hope to have the first complete draft to my mentor by tomorrow morning for one final round of editing and then out the door!!! I see the light at the end of the tunnel. The run today was good. It is nice to get the legs moving. I did the same run as yesterday, SugarHouse Loop. Most of the speed was in those first two miles all downhill to SugarHouse from my house (6:11 and 6:13). But there as a little left in the engine as I cooled down back up :)
Avg. 6:44 HR 168
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| Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| This is the longest final sprint I've every done. It is like a race that has a moving finishing line... Partly because I have set intermediate goals. The "biggie" is a week from tomorrow. I did get the first complete draft to my mentor at 8:45 am (after working from 5:30am-1:30am minus meal and running breaks) and he already got me back his comments. A good sign I hope a few thematic issues but I think I already know how to get them done and hope to be down early in the week. It will be nice to have my life back... Since I had the grant out of my hands for most of the day I got to spend some extra family time and went for a nice run. I backed off on the pace. Partly by going on a harder loop and partly because I don't want to push my luck. Suicide Rock-Dog Park loop...
Avg. 7:52 HR 153
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| Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run before a day of dealing with a form and limit change... |
| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| SugarHouse run and finalizing the candidate section. |
| Saucony Rides #7 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Commute run and then final science edits...
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| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Very tired but the final comments are in and all I have is formatting and transferring to the internal submission person. It will be out of my hands tomorrow!!! |
| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. This was one of the hardest work weeks I've had in my life... However, things our now out of my hands and I can get back to "normal". Hopefully training for a June marathon!!! |
| Saucony Rides #6 Miles: 2.50 |
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| What a strange feeling. This is the first time in about three months that I do not have to think about the grant. It is the first time in about three weeks that I do not have to work on the grant. It is now out of my hands and now comes the waiting game. Sometime in June maybe even as late as July... Got up to watch my wife run race two of the winter series. It was much warmed today than at the 5K. I started out early pushing the girls and went out four miles and turned around. Cheered on the runners until my wife got there and then we ran with her most of the way back. It was a good day and a good run. Avg. 7:19 HR 161
|
| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
It is nice to relax. Another great day. Pancakes before church a long run after and then fun at the playground until dinner. I did a SE triangle run. A loop I haven't done in a very long time. It felt good but was a bit much. I just couldn't pass up the beautiful and warm weather today. Felt more like the second week of May than the second week of Feb... 1500ft of elevation changes...
Avg. 7:50 HR 148
|
| Saucony Rides #7 Miles: 11.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
One major problem with working as hard as I did the last few weeks is that it weakens the immune system. So that combined with the fact that both my daughters are sick means I am now sick... Took the day off.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I was hoping that a few nights of good sleep would have done the trick but not enough... Headed out the door only to decide it wasn't worth it and turned back at the mile mark. Maybe another night of good sleep with kick this bug and refuel my battery... |
| Asics DS-Trainer #4 Miles: 2.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still more rest... |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Feeling slightly better than yesterday. I hope I am on the other side of the hill. Commute run in. |
| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Bleh. Still not breathing right. Go from complaining about the grant to complaining about being sick. Thanks to the few of you still checking on me and putting up with all this negative energy... Positive thoughts! Commute run in but stopped at the edge of campus because of breathing. |
| Brooks Launch #1 Miles: 2.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I'll start running again when I stop coughing again...
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got some cross training in with the snow. However, fell... Kind of comic really. Starting to have the cold go away and I bruise my hip. Can't really say anything but let out a big laugh and take the next day in stride. I hope you all had a great weekend. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last day of rest. Took a lot of sleep and a nap. Actually stayed home for a holiday. Wish I could have enjoyed it more but still got a lot of play time. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Slept through the night even after all the rest during the day. Feeling much better and the bruise on the hip is only sore to the touch and did not seem to affect my running. Commute run in. |
| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Feeling much better. Evening home loop. Avg. 7:41 HR 156 |
| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mid campus commute run. Avg. 10:04 HR 142 |
| Saucony Rides #7 Miles: 3.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Same mid-campus commute run as yesterday. Another good day about 85% recovered. No Garmin. |
| Asics DS-Trainer #4 Miles: 3.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Out cheering on the 15K runners. My wife continued her streak of PRs almost the exact same by decreasing her times ~5 min on the 5K, ~10 min on the 10K and ~15 min on the 15K. Amazing what a year of consistent training will do! Really proud of her work this last year. The girls and I ran out to the turn around and waited to cheer her on. We didn't get much of a head start today (~7 min) so 5 of the racers caught us before we made it there. It was a bit colder today than the previous race and a bit of weather on the way back did not make for an enjoyable run for the girls, but they were as good as troopers as they could be all things considered. The knowledge of hot chocolate waiting at the finish line did a little to help alleviate the concerns of the cold... Even with pushing the girls, waiting at the turn around (clock stopped) and running the first few miles on the return with my wife I managed a 1:11. Nothing compared to my 53:17 three years ago but at least I was out there doing something... It was nice that a number of the racers had recognized me from the previous two races and made some encouraging comments. Maybe next year I can join them instead of just being a cheerleader.
Avg. 7:39 HR 173
|
| Brooks Launch #1 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Just a quick little home loop to get the blood flowing. Obviously quick in time out not speed run :)
Avg. 8:47 HR 146
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| Saucony Rides #6 Miles: 3.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slept in a little extra this morning. The day therefore felt like it started slow but ended fine. Did a home loop in the early evening. Avg. 7:07 HR 161
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Happy March. Kind of hard to believe another month has flown by. Commute run in. Slowly building back to pre-grant and then hopefully I can train again... Avg. 9:26 HR 140
|
| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 3.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Single mile on the treadmill to get the juices flowing. Otherwise a busy day...
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| Brooks Launch #1 Miles: 1.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A rare SugaHouse loop. It has been a while since I've done the outside loop. Considering the dozens of times I have it was strange being there again. Avg. 8:38 HR 141
|
| Asics DS-Trainer #4 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just an "off" day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Suicide Loop run. Nice day for a run. Avg. 8:19 HR 143
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| Asics DS-Trainer #5 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Spring showers. Rained the entire run but it was just warm enough and the rain was just light enough to make it enjoyable. Feeling much better. About two weeks to recover from the grant but I think I can finally look to a summer race though my initial plans of a June marathon are now out the door. Maybe a fall marathon or maybe just sticking with halves this year not sure yet... Avg. 8:11 no HR
|
| RM 090416 Miles: 1.05 | Brooks Launch #1 Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Yesterday I got a rain run, today was snow. Pretty amazing storm. No snow on the road at 5pm when I got home but by 7:30pm there were 3in and by the time I got back to the house my initial foot prints were filled. Overall very enjoyable run. Avg. 8:25 HR 150
|
| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Wow, that snow was crazy. Took me an hour to shovel the drive, good cross training. Slow commute run down some alternate streets to miss some of the messier spots. Avg. 9:46 HR 149
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| Saucony Rides #7 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Despite a busy day a was feeling it during the run. Decided to finally give a push. Granted this was aided (aren't all my fast miles?). Did a modified home loop with mile 3 (down 21st South) at 5:12! Definitely not in shape to keep that pace up but it was nice to move the legs that quickly again. Avg. 7:29 HR 154
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Well, yesterday was sure a confidence builder. With the awesome temps tonight and the kick in the butt from yesterday I opted to do the exact same run as yesterday. I was shooting for sub-5. I was on pace until the light at 21st & 21st did not behave and I had to stop for a car. I stopped the timer for the probably 5 sec max I had to wait but the the break in momentum did not help. However, I am still very satisfied with the 5:04.42 HR 182 mile I did manage to hit. Maybe I will be able to race again this year. I have a June build-up so I'm not going to rush this but did want to get that under my belt. Avg. 7:32 HR 163
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
It was rough getting up this morning. Had to be in early though. Never fully woke up on the run in. Legs feel pretty good considering the upped effort the previous two days. Commute run. Avg. 9:49 HR 149
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| RM 090416 Miles: 0.11 | Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Highest mileage week since Jan 17th 2010! A bit of a large jump from last week but it is still less than what I had planned prior to the grant/sick. The run felt good overall. The weather was fairly nice. I did an out and back on the SLC marathon course. Avg. 7:13 HR 157
|
| RM 090416 Miles: 1.11 | Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Kind of forgot about Daylight savings... Had a good family day with a run to SugarHouse in the middle. My body is feeling last week. It is amazing how out of shape I have become that just a few hard miles and barely over 40 mi total could beat me up like this. The best news though is that the "injury" type pains are at a minimum. Avg. 8:07 HR 140
|
| Saucony Rides #7 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Back to my work schedule. Long day. Planned off for running though. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Such an awesome day out today. Commute run lower campus. Avg. 9:28 HR 130
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| RM 090416 Miles: 0.11 | Asics DS-Trainer #4 Miles: 4.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Still a little tired. Warm this morning. Hard to believe there is snow in the forecast again. A&W commute run in. Avg. 8:51 HR none
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| RM 090416 Miles: 0.26 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Happy St. Pat's Day! Most likely will end up with a 2-a-day today. Commute run in via mid-campus. Then around noon a large group from the building is planning on a run to the top of the nearest mountain behind work. We'll see if it happens... I really like the trend with my heart rate. It is finally coming back down for these easier runs.
Avg. 9:29 HR 128 Super crazy day. I managed a second run! Since I arrived at The U a group of people in the building get together to run to the top of the nearest summit by campus and have a toast to Dublin... I've always had an excuse why I couldn't go. But today I didn't allow myself that. It was beautiful up there. Perfectly clear view of the entire mountain range around the valley. It is crazy how out of my element I was running up that grade. I've done some runs up that way before but not for over a year. It was GREAT! UP Avg. 13:58 HR 166 Ascent 1671 ft in 2.35 mi
DWN Avg. 10:15 HR 140 Descent 1350 ft in 1.65 mi That is no joke about the mileage I timed them separately and and it came to exactly 4mi total.
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| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Hard time sleeping last night. Quads definitely feeling yesterday's "hill"... Nice to have pain associated with exertion. Have a great weekend. Avg. 9:03 HR 142
|
| Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Family run on the JRP. Out was tough, almost entirely in the wind pushing both girls. However, back was a lot of fun as they acted as a sail... Avg. 9:22 HR 138
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| Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Solo run after church. Modified suicide rock run. Avg. 9:23 HR 129
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| RM 090416 Miles: 0.25 | Saucony Rides #7 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Monday = Off |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Plan was to just do a commute run this AM so that I could run more in the PM when the weather was nicer. However, work got in the way... Avg. 9:13 HR 152
|
| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Fairly tired today. Work has picked up pace again as I am looking at a couple April 1st deadlines. I can hope they are just jokes but don't want to risk it :) Avg. 9:07 HR 135
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| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
Headed a bit more north this morning. Mt. Calvary commute run. Total ascent 1093ft. Pretty tired, not a restful night but getting stuff done. Avg. 9:07 HR 145 Me and my numbers. Just noticed that I ran the exact same pace yesterday. How strange is that! Two very different runs.
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| RM 090416 Miles: 0.03 | Saucony Rides #7 Miles: 5.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I need to catch-up on sleep. Busy week. Experiments for three manuscript revisions, none first author though :(. However, two abstracts completed for a meeting in Brussels this summer, keep your fingers crossed. Oh wait this is a running blog not a science blog. I did manage to run in this morning via the A&W commute. It was a nice morning. I lot of wind but fortunately for a direction that didn't affect me much. Avg. 9:00 HR 143
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| RM 090416 Miles: 0.02 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Race: |
Running of the Leopards (3.1 Miles) 00:16:49, Place overall: 27, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Where to start. Jan 2010 I came down with some pain that
turned out to be related to a tear in my hip. Then essentially took 6 months
“off”. Started back only doing a few family “fun” races in August and a meeting
race. None of those were serious. So far this year has been off to a rocky
start with a busy work schedule. Despite all this I decided it was time to test
my legs again. I have to admit, I was scared. I am only running about 1/2-1/3
of what I was doing pre-injury. Also, my sleep has not been consistent. That
being said I went into this having very mixed expectations. I calculated my low
mileage and poor sleep against the fact that this is a crazy fast super aided
course. And figured I could be anywhere from an 18 min to a 16 min. My goals
were 17:30 and if I was feeling good 17 flat.
The start was cool (34F) and cold into the wind. Fortunately
it was a tailwind for the race. I saw a number of faces I hadn’t seen in awhile
and that was nice. I lined up near the front with the idea that I would not go
out too hard. The first mile was controlled.
5:20 HR 181 Ascent
94ft/Descent 128ft
After that I settled into my pace and just kept it easy. It
was very hard letting people pass but I did not want to break myself my first
race back. The next mile was hard but not painful.
5:32 HR 185 Ascent
39ft/Descent 205ft
The final mile was the hardest mentally. I really was
holding back but at the same time did not have the fighting spirit to go even
if I had wanted to. It will take a little while to get that edge back. I
coasted in to the finish around the track.
5:26 HR 186 Ascent
11ft/Descent 140ft
Last bit
0:31 HR 185
Overall, I have to say I am very happy with the effort. I’ve
only run faster on a non-aided course twice (both my final year in college track). This is my 9th fastest
5K. So all things being equal I think this is a good sign of things to come
this year. It was obvious that my mileage can start creeping back up (but I
will continue the slow increase). The best news is that now >24hr later my
knee still feels good. In fact I have no pain at all, not even muscle
soreness!!!
Did 2mi warmup to the start and 2mi cooldown. Then a
colleague from work had my family over for breakfast. She had talked her entire
lab into running. For many of them it was their first race so that was cool.
|
| Adidas Adistar (flats) #2 Miles: 7.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. Legs feel surprisingly good. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sunset home loop. Cool but nice. Late night last night with a last minute deadline. Overall good day though. Avg. 7:43 HR 142
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| RM 090416 Miles: 0.02 | Brooks Launch #1 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Had to sleep in this morning. Very tired. But glad to be able to see the family before I left for work. TWC said 20F windchill but I was WAY over dressed. Even broke a sweat. Legs still feeling good even post race!!! (LC)2 Lower Campus Loop Commute...
Avg. 8:55 HR 147
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| RM 090416 Miles: 0.02 | Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Do to a power outage I went home early today. The power was out for over 3hr. So I got to run a rare midday run. I ran a different home loop first heading down to Liberty park and then north before heading home. Avg. 8:01 HR 140
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| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mid campus commute run. Avg. 9:25 HR 130
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| Asics DS-Trainer #4 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Unfortunately had to be in work by 6am so just had time for the direct commute run... Good news is it is only 9am and I've already completed three things. Naked
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| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Overall a good day. Went when the girls to cheer on mommy in the 10-miler. Also, got to see and talk to a number of people (Allie, Chad and Walter) some I hadn't talked to in over a year! After that I went for my run. From home to lab (had to work a little) then on to Memory Grove and home via Liberty Park. A nice loop and nice weather. Avg. 7:51 HR 154
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| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 13.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Due to the crazy weather we had the opportunity to go from 70F+ yesterday to about 3in of snow today! Went sledding with the family. Which consists of me running up and down the hill carrying one of the girls or the sled. Good workout in itself. Very fun. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Very busy work day. Evening run from work to Memory Grove. MEM FireHouse confidence mile.
5:15.65 HR 178
Overall a nice run. More than 1100ft of elevation change.
Avg. 8:03 HR 148
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| Brooks Launch #1 Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Very drowsy commute run in. Day was also a strange schedule but just as busy... Avg. 9:34 HR 137
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Interesting day. Still busy but I guess that is part of why they call it work. Did a home loop tonight. I was inspired by my FH mile earlier this week and wanted to try something a little more fun... DISCLAIMER: Running down 21st south is more like a controlled fall, a prolonged stretching of the legs. The good news is I hit my mark. 4:52.92 HR 184 Ascent 43ft/Descent 351ft I still get excited whenever I see a 4 in the one spot. Aided or not I'm obviously getting back my speed. Now for the slow gain of endurance and building a bit of that tortoise slowly but surely. Avg. 7:05 HR 160
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| Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. Great news. No knee pain with the effort last night. Avg. 10:04 (not kidding) HR 133
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Two days after the sub-5 and still no pain. I think this is a sign that I'm as back as I'm going to be. I'm still going to be overly cautious with the mileage build but I would like to get back into the 60 mi/wk range... Maybe 2012 I'll try and move back into the 80 mpw...
Horrible work week. But I have survived it and am ready for the weekend. Commute run. Avg. 9:23 HR 133
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A very sluggish noonday run. It snowed the whole run but that was mostly refreshing. Did a run out Wasatch Blvd and back via some of the SLC marathon course. Avg. 8:30 HR 132
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| What a nice end to a Monday. Had to come back into work tonight but before I started that I ran up the not so dry Dry Creek. It was so much fun crisscrossing the creek as I made my way up getting covered in mud. I came down a different way right into about 11 deer that were gracious enough to pose along the ridge with the sunset in the background. Had planned on 8 but these 6 were much better. Then back into work till midnight. Avg. 8:53 HR 152
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slept in because of the late work night. More of the same today. Even with that the run in was more like a death march. There was a refreshing drizzle coming down the whole way though. Avg. 8:27 HR 147
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Busy day. Time and weather constraints to 3 mi on the treadmill. Acceleration style 8mpm start with 0.1 mph faster every 0.1 mi.
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| Saucony Rides #7 Miles: 3.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Sluggish lower campus loop commute. Fortunately I just missed the rain. I don't think a 28F windchill wet morning run would have been as refreshing as the run earlier this week. Avg. 9:19 HR 136
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| Asics DS-Trainer #4 Miles: 4.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not exactly the mileage I had planned for this week. But neither was the workload... Came back each night this week and that wears on you. New rule for injury prevention is mileage can't exceed certain sleep thresholds so I opted to cut back some. This morning was better than yesterday but still a bit tired. It is strange with the marathon tomorrow and all the notices of road closures etc but not being directly involved. To everyone running tomorrow have fun!!! A&W commute run.
Avg. 9:00 HR 131
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2-a-day AM: Family run. Didn't make it out the door in time to cheer on the runners but it was still a nice run. Finished at Dan's to partake in their Easter egg hunt. Avg. 9:45 HR 126
PM: BBQ with work friends. Then an evening Suicide Rock home loop. Avg. 7:54 HR 144
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| RM 090416 Miles: 0.10 | Brooks Launch #1 Miles: 5.00 | Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Not a good night of sleep but the day went well just very sluggish. Long Palm Sunday service but the kids enjoyed all the extra music, hike by Red Butte with my oldest before our normal errands and then an evening home loop after bedtime.
Congrats to all the runners from yesterday's SLC marathon and to everyone running Boston tomorrow have fun and go out smart. Avg. 7:50 HR 146
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| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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You can tell I've had a busy week when it is Friday and I'm just updating now. First congratulations to the amazing performances at Boston. 2:03.02, truly amazing!!! Also, Ryan Hall did fantastic. It was great to see him break 2:05. My day was full and I didn't catch the race but hearing the results was still exciting. It was so full that I haven't looked at the rest of the results until today (Sat). I completely overlooked that our very own Paul ran a 2:17 to finish 17th overall!!!
Treadmill acceleration run. Avg. 6:45
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| Asics DS-Trainer #5 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Death march commute run. Avg. 9:07
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| Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another super long day. Back into work in the evening so I did the work Memory Grove loop. Avg. 8:01 HR 146
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| Brooks Launch #1 Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Nothing special commute run. Avg. 10:17 HR 137
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well I made it to Friday. Looking forward to a break during the weekend. Happy Easter! A&W Commute Run Avg. 8:37 HR 143
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Finally got some sleep. Relaxed morning and then a family run. Suicide Rock loop. Much harder pushing two girls. Avg. 9:38 HR 133
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 7.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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A very good Easter. Started the day with an Easter egg hunt with the girls. Then a great church service. After that I took my oldest up City Creek on a run. It has been so long since I pushed her up there. We went up to the watershed line and played for a little before heading back down. Then after my youngest get up headed back over to Memory Grove with the whole family for some Frisbee time.
Avg. 7:45 HR 152
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Opted to not start the week on a sleep deficit, 7 would have been better but still felt rested. The day went fine. When I headed out for my run after bedtime though the hail made me choose a treadmill run. Did the acceleration run again. Avg. 6:23
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| Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Home loop. Nothing special. Avg. 7:22 HR 153
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| RM 090416 Miles: 0.38 | Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| A very sluggish and chilly mid-campus commute run. Avg. 9:49 HR 135
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| Saucony Rides #7 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A good day. Work continues to move in the right direction and the extra effort is starting to really pay off. The day did go a little long so I only ended up doing 6 when I had planned 8 but something is better than nothing. I did the short home loop with an even push throughout. The first mile was the only one over 7:00 (at 7:19). Avg. 6:36 HR 175 Obviously something funky about the HR. But it was the monitor, it had my Max HR at 227 bpm! That is my main complaint about the Garmin 350, I have gone through 4 monitors in the last few years. This one may have been static and will be gone in today's run but the others had the batteries leak.
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I'm guessing the static theory for the HR was right. Today seemed fine. Did a modified home loop with a stadium pass. It was super windy, super chilly and started to SNOW! Avg. 7:34 HR 143
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| RM 090416 Miles: 0.20 | Brooks Launch #1 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
Didn't end up doing the SLRC 5K. My wife still did but between the cold weather and early start opted to stay home and make waffles with my kids. After that did the Japan Festival downtown. Overall good morning with a very random run to finish it off. Legs sore but this is my highest mileage week in well over a year and had the faster run on Thur so overall very good. In fact it is my longest since the week of Jan 17th 2010 and it will be a while till I get to that again (54 mi).
Avg. 7:58 HR 147
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| Saucony Rides #6 Miles: 9.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Supposed to be a step back week but since most of the last year has been "step back" I'll play it by ear. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My legs are feeling it. Typical Monday, too much work too little time... Home loop. Avg. 7:14 HR 149
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| RM 090416 Miles: 0.23 | Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Track workout! It is funny the whole way to the track I was going back and forth if I was even going to do this. But somehow I convinced myself. It had been a while. To the best of my searching since Nov 11th when I just went to test the new U track (at which time I did 8x4 Avg. 84). Today I only braved 6 bumped up from an initial plan for 4.
2mi warm-up to East Track
Avg. 9:25 HR 130
6x400 w/ 200 rest after each
Split (HR; rest)
78.5 (166; 74.3)
77.8 (179; 77.9)
75.0 (177; 63.3)
77.3 (181; 84.2)
79.5 (175; 77.8)
78.5 (179; 99.6)
Avg. 77.8
Not the easiest track work out I've ever done nor the most consistent...
1.75 mi cool-down to work
Avg. 9:18 HR 151
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| Saucony Rides #6 Miles: 5.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
A frustrating and long day at work. Had to come back in and am glad I did. I had a very exhilarating trail run during one of my incubations. I only had one hour so I ran up Dry Creek which was again anything but dry. It was so wet there were portions I had to run in the creek. It was great feeling the ice cold water splashing up my legs. It was also great to pass some cyclists on my way up. Avg. 8:27 HR 153
|
| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Avg. 9:18 HR 133
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| RM 090416 Miles: 0.06 | Brooks Launch #1 Miles: 6.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Direct commute run. Another busy day to finish off the week. Avg. 10:01 HR 129
|
| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Went to the Race for the Cure which was a combo Mother's Day and 5th B-day present. My little one ran no less than 2 mi of the full 5K distance. The other portions mommy carried her piggy back. She really enjoyed her first race experience but is feeling it today. Her legs are definitely sore. I ran a couple miles pushing my youngest to cheer on mommy and her big sister. Avg. 8:07 HR 135 PM: Suicide Rock/Sunset loop. Always nice to hit the high point and turn around to see the sun setting over the Salt Lake. Avg. 8:12 HR 142
|
| Brooks Launch #1 Miles: 2.50 | Saucony Rides #6 Miles: 7.50 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A lazy day Mother's Day. Just kept it easy mostly due to the weather... But still managed to have a good day as well. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
A typical Monday after a weekend of relaxation. Meaning too much to do, oh well.
My
legs were feeling flat as was the rest of me but I didn't want to scrap
a workout so I did one anyway. I need to start getting into a regular
workout schedule again if I want to move beyond just running again to
actually racing again.
2 mi easy warm-up: Avg. 7:54 HR 134 5K hard workout (Course tool prediction):
Mi 1: 5:31 HR 169 (5:30)
Mi 2: 5:38 HR 172 (5:40)
Mi 3: 5:59 HR 175 (5:51)
0.1 Mi: 0:40 HR 174 (0:44)
TOTAL: 17:47 Avg. 5:44 HR 162
Not
exactly a stellar workout but at least it was something. My legs were
feeling it and the major fall off in pace at least shows that I was
pushing. 1.5 mi medium cool-down around SugarHouse: Avg. 7:29 HR 155
2 mi easy cool-down back home: Avg. 8:23 HR 144 I really have to give it to Sasha. His course tool is amazing. So the workout was much more consistent than I thought. Still room for improvement but awhile ago I put this 5K in the course tool as my Adam's TT 5K. The predicted splits for even effort for my finish time of 17:47 are in bold above.
|
| Asics DS-Trainer #4 Miles: 8.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Very grumpy start to the day. Things got better as the day went on. Very happy about how my legs feel. Sore but no pain. Also, upon a closer look at my workout yesterday, I'm a bit happier about the effort. Though harder than I would have liked for the pace at least it was even over the distance. This morning was just a Mt. Calvary commute run. Avg. 9:32 HR 129 (NICE!) Total Ascent 1138 ft
|
| Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice easy Suicide Rock-sunset loop with a slight SugarHouse extension... Avg. 7:57 HR 146
|
| RM 090416 Miles: 0.01 | Saucony Rides #7 Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run up lower campus into the sun rise... Avg. 9:34 HR 128
|
| RM 090416 Miles: 0.26 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
A great ending to a rather dismal week.
Also, helped alleviate some of my spring fever. My plan going into work today
was to get there early (5:30am) and duck out for a run with a hard mile. By the
time I finally got out (almost noon) I opted to flip-flop my mileage plans for
Fri/Sat and just really enjoy the midday run.
I had a ~2mi warm-up to the Fire House
and then hit a FF (Friday Fire House mile). I would say it was about 95% effort
but had a head wind the entire time.
5:15.7
HR 177 Descent 183ft
After that I continued down to the City
Creek gate, stopped for water (it was nearly 80F) and then headed up to the
water treatment plant. When I got there the plan was to turn around and push a
5K. I did not look at my pace a single time during the run and just went off of
feel. My plan for the first mile was push at half marathon effort. It was nice
and the adrenaline got going and I even got some cheering from people out
hiking and riding so I started pushing it a little harder the second two miles.
Mi
1: 6:00 HR 171 Ascent 69ft Descent 210ft
Mi
2: 5:36.7 HR 177 Ascent 38ft Descent 263ft
Mi
3: 5:28.6 HR 182 Ascent 57ft Descent 252ft
0.1 mi: 0:33.2 HR 185
TOTAL:
17:38.9 Avg. 5:41
I finished with a 4 mi cool down back
up to campus. Avg. 8:44 HR 158
|
| Saucony Rides #7 Miles: 14.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Family run pushing both girls to Sugar House and back. Avg. 9:52 HR 129
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| Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Wanted to do a sunrise Beacons hike, but the weather did not behave. Still got to see the sunrise but did not make it all the way to the top... In the afternoon the weather had improved a lot and walked the zoo with the family. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill acceleration run. |
| Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Memory Grove overlook commute run. Avg. 9:29 HR 136
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 8.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Suicide Rock and Sugar House park loop run. Very refreshing spring rain. The temp and drizzle were perfect. Avg. 7:42 HR 148
|
| Saucony Rides #7 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Direct commute run because of work time limitations... Avg. 9:14 HR 143
|
| Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Commute run and finally an end to a very busy week... |
| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM: A restful night to a beautiful morning. Family run pushing both girls on the suicide loop run with a SugarHouse loop to cheer on the riders. I hope everyone running in Ogden also enjoyed this weather... Avg. 9:21 HR 139 Ascent 1089ft (pushing two girls!)
PM: A fun day. After the AM run did a Slurpee stop. Then a BBQ b-day party with the family. Since the weather was still perfect made it out for the second run. Still too much party in my belly but it was a nice loop of SugarHouse any... Avg. 7:17 HR 154
|
| RM 090416 Miles: 5.36 | Asics DS-Trainer #4 Miles: 5.00 | Saucony Rides #6 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I was just exhausted last night. Hard work weeks catching up with me. The nice weather sure teased us today. First, nice then rainy then nice again. I managed to do my run during the rainy part but that was ok as the temp was perfect for it. Avg. 6:52 HR 150
|
| Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Not enough sleep but that is becoming the typical weekend to Monday transition... Tonight's run was great though. The weather was the perfect temp. I went for loops of SugarHouse with the intent of pushing three of them. During the 3rd loop I noticed a runner up ahead so I pushed out a 4th loop to catch him. It was great to really feel the competitive juices flowing again. During that loop I even broke 6 min to pass the guy. (Mi 7; 5:59; HR 183) if even just barely. The nice thing about the run was that only the mile back up to Foothill was over 7:00 and that one was still a 7:12. Overall a very encouraging run. Avg. 6:24 HR 174 Total Ascent 1221ft Descent 1180ft Incidentally, that was the same pace as my 2002 Chicago, thought it sure felt a lot harder than marathon pace...
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| Asics DS-Trainer #4 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM: Mid-campus commute run. Long work day ahead of me... Legs feel surprisingly good after the workout yesterday. 3.75 mi.
Avg. 9:20 HR 134
PM: Treadmill to round out my mileage for the day and warm-up for my PT and weights. 1.25 mi.
|
| Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
A very relaxing very beautiful Dry Creek run. Went back into lab then headed up the creek. It was so full of water there were sections that I had to have more than 40 strides before I was on dry land again. I then continue along the shoreline trail to the turn off toward Little Black I continued another mile up until my 5 mi turnaround. It was sunset the entire way out and dusk the entire way back. Nearly pitch black by the time I hit the car so I couldn't have timed it better. Did have fun playing leap frog with a few cyclists. Avg. 9:00 HR 152 TOTAL Ascent: 2183 ft (493ft in mi 5 alone)
|
| Saucony Rides #7 Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Busy but good day. Meeting at 7am, noon, 4pm and dinner with a visitor from the NIH. Therefore I only managed to get in the commute run... Avg. 9:45
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| Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
A&W Commute run. Happy Friday everyone. Hope you have a great holiday weekend and safe travels if you are going anywhere. Avg. 8:51 HR 144
|
| RM 090416 Miles: 0.28 | Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I've gotten away with not working weekends that often, but with a number of meetings looming in the next few weeks I had to come in today. Good news is that I was able to then do a run to City Creek. I did one mile warm-up/cool-down with the middle 10 mi hard. It was a nice day and a nice run. Now to go spend some time with the family at the park or hiking... TOTAL: Avg. 6:44 HR 165 Ascent 2110ft Workout 10 mi: Avg. 6:25 HR 169 Three slowest miles.
Mi 4, 7:09 HR 172 Ascent 345ft Descent 122ft
Mi 5, 7:39 HR 173 Ascent 274ft Descent 62ft
Mi 9, 6:57 HR 171 Ascent 264ft Descent 98ft Three fastest miles.
Mi 2, 5:54 HR 165 Ascent 16ft Descent 188ft
Mi 7, 5:39 HR 166 Ascent 109ft Descent 289ft
Mi 10, 5:49 HR 174 Ascent 83ft Descent 179ft Overall very happy with the workout. I especially liked hammering that final hard mile.
|
| Asics DS-Trainer #4 Miles: 12.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Feeling really good after the effort yesterday. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Happy Memorial Day. Had planned a trail run with a friend from work but because of the below freezing windchill and SNOW on the ground did a different run on my own. Ran from work down into Memory Grove and back on 3rd. Avg. 8:43 HR 130 Ascent 1479ft
|
| Brooks Launch #1 Miles: 8.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Work is starting to hammer me again. Between two talks and a poster to present in June I have three trips in the next 8wk! Very different than my normal schedule. At least one trip is non-work... As part of my stress relief and as a confidence builder for the half coming up (June 11th!!!). I did the exact same run as yesterday but today I hammered the Firehouse and Memory Grove miles with ~.75 mi rest in between. My main goal being to negative split the second with a hoop dream of having both under 5min. ~2 mi warm-up
Fire House 5:09.8 HR 175 Ascent 30ft Descent 210ft
Memory Grove 5:00.8 HR 176 Ascent 22ft Descent 209ft Overall happy with the run. Only thing sore is my calves. Another busy work day tomorrow we'll see how some rest goes. Avg. 7:16 HR 161
|
| Asics DS-Trainer #5 Miles: 8.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| A busier day than I thought... Only time for a few miles from home. |
| Saucony Rides #6 Miles: 3.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
The next few weeks are going to be busy so the focus of my "training" will be maintaining a balance between the demands of this and staying healthy. Today I worked 5:30am-5:30pm. Managed to get home for family dinner and some playtime before bedtime. Then just did the treadmill. I did my favorite treadmill workout which is an acceleration run. Started at 8min pace increasing 0.1 mph each 0.1 mi up to 11.4 mph. Avg. 6:28
|
| Saucony Rides #6 Miles: 4.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Wow was this a week... Survived it but it sure was busy. Part of the problem with setting your own workload and having a lot of ambition I guess. Good news is I can also have flexibility with my hours so I went home early and took both girls on my run today. We did the Suicide Rock loop but stopped at Dog Park for them to play at the playground for a while before heading home. Avg. 8:49 HR 136 pushing both girls
|
| Saucony Rides #6 Miles: 7.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Had to work this morning and will have to work more today. But took a long break in the late morning with the family for a run to the Memory Grove overlook. On the way back we stopped both at a playground for a little and had brought a kite with in the stroller and stopped to fly that for a little as well. Avg. 10:00 HR 131 pushing both girls, Ascent 1533ft Descent 1595ft
|
| Saucony Rides #7 Miles: 12.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 18 hr work day. No time for a run. Good news is I managed to finish by midnight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A little too tired to do much more. The meeting went well and both my poster and talk were well received. I did a brief hike after the practice and then did what I could before heading home.
|
| Saucony Rides #6 Miles: 4.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Well the weekend caught up with me and I have a little of my wife's cold. Good news is that I don't feel as bad as I sound. The day went very well and got some good experimental results so that is always a plus. Finished the day doing the Suicide Loop run with a friend from work. Either still the fatigue of the weekend or the fact that I was running with someone else but it sure felt like I was pushing it some today. Avg. 7:26 HR 145
|
| RM 090416 Miles: 0.03 | Brooks Launch #1 Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not exactly the week I had planned for my intro back into racing. I decided to go to sleep early to hopefully kick this cold before Saturday... |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Home loop. Just trying to not let this cold get me down. |
| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 6.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. Tonight head to Provo. Still coughing a little but looking forward to tomorrow. |
| Saucony Rides #7 Miles: 2.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Race: |
Utah Valley Half Marathon (13.14 Miles) 01:16:37, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
|
Overall I’m very happy with this weekend. After the girls
went down on Friday I drove down to Provo for packet pick-up. On my way out I
saw Jeff and caught up with him for a while. I even got to meet his family. I
then slept at a friend’s parents’ house. It was nice being able to sleep into
3am on Saturday. My head hit the pillow and I was out until my alarm went off.
The morning was good and I was up near the start with plenty of time to spare.
The start area was well stocked with port’o potties though for the first time
in history I had a zero star race. This had me nervous how my guts would
respond to the descent. I saw James and Fritz at the start, but knew I would be
hanging way back from them. In fact I had no idea what I was doing. I
realistically thought anything from a 1:15 to a 1:25 was possible and expected.
I was hoping to at least hit the 1:20 mark and would be happy with anything
under that. However I did not go into this race with a game plan other than to
enjoy being at a starting line with a fun race ahead of me. I did about a mile
of warm up.
The gun went off exactly at 6:00 am and we were off. I knew
this course was fast as the last time I raced down this Canyon I ran a 1:12
(Provo River ½ 2008). So I just hung back and watched the lead pack take off. I
found myself in a group of about 3-4 other guys with one lone woman (I think
Andrea) in between the leaders and us. Two of those guys started to go so I
went with them. One soon dropped off and me and the other guy passed the women
but the other guy soon left me as well. I counted about 9 runners ahead and was
happy to be running in ~10th place. I ran on my own for a brief
moment until a BYU student (Michael) caught me and asked what I was shooting
for. I told him about 1:20 and we ran together for a couple miles chatting most
of them. However, the canyon and the need to push myself soon took over and I
started to leave him. I was solo running from that point on until about mile
10. At that point an SUU runner caught me. At the time I heard someone gaining
on me I was convinced it would be Andrea as I figured from her recent 10K she
should be finishing right around me. In any case this guy was a good kick in
the butt and we chatted briefly as he got me to pick back up the pace. He miss
judged the course and said we had one mile to go when we had two. He dropped me
then I caught him again and he dropped me one more time before the finish. It
was good to have the distraction and get in a little racing at the end. When I
saw the clock I couldn’t believe my eyes. I finished and chatted with Fritz and
James briefly. I was able to meet Andrea and talk to her for a short time as
well. She had an amazing 1:17 and I was right to have suspected her on my
heals. After a brief break, Fritz and I took a cool down back to the cars and
then back in time to see Paul finish a very amazing 2nd in the full
in 2:19. We stuck around to see a number of the St. George contingent cross the
line and then I ran back to find Jeff and run him in the last mile or so. It
got a little warm there at the end for the marathoners. Total I did about 5
miles of cool down. After that I caught up with a number of the guys I hadn’t
seen in over a year. It was nice talking with them again however briefly.
Here are the race details; Split (HR)
5:43 (166)
5:50 (174)
6:01 (178)
5:42 (179)
5:30 (179)
5:42 (178)
5:47 (180)
5:44 (181)
6:00 (180)
5:56 (180)
6:06 (182)
5:51 (181)
My Garmin messed up here and didn’t record the last split
and the “change”. I saw 1:16 something with 13.14 miles.
5:59 (?)
0:45 (?)
8th Overall, 1st Age, Gun Time 1:16:37
As I said I am super happy with this performance. The way I
feel tonight makes me believe I could start training for a marathon again and
overall just really enjoyed seeing so many of you out there. It had been too
long.
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| Adidas Adistar (flats) #2 Miles: 19.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Right back to it... Feeling fairly good leg wise but a lot to catch up on from the work free weekend. Just did some treadmill miles to test the legs. Avg. 7:18
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| Saucony Rides #6 Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| For only being Tuesday it feels like I have worked a full week. I have to travel for work soon and the buildup before the departure is always like trying to squeeze all the time that I'm going to be away into the time remaining. Meaning 10 work days are being condensed down to 5... I did have a nice run tonight and the weather was perfect. Random south course. Avg. 7:39 HR 150
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| RM 090416 Miles: 1.01 | Saucony Rides #7 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Dry Creek to Shoreline Trail run with friend from work. I was a little overzealous with the great half in my pocket. My right achilles acted up a little but I'll back off the next two days... Avg. 9:55 HR 135 Ascent 1613ft Descent 1713ft
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| Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Just a commute run. A lot to take care of today... Good news is my achilles feels much better this morning. Avg. 10:17 HR 135
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| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel woes... I am currently supposed to be in Brussels. However, today (Saturday) I am in Atlanta. Kind of funny considering I flew to JFK first... In any case no running today. Up in the AM breakfast with the family and then off to the airport. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not sure how much/if I slept last night. I was sitting in a plane from 11am MST to 11pm EST (10 hrs straight). Between holding patterns over JFK and a diversion to I think Philly to refuel and then circling over JFK again... Missed my connecting flight by 21 minutes and had to sleep in the terminal as I only had 5 hr between rebooking my flight and my next check in time. Now I'm sitting in Atlanta waiting for my next attempt at making it across the pond. |
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well I finally made it to Belgium. The Atlanta flight was delayed almost 4 hours as well... Also due to rain. Then I ended up in a middle seat but someone switched with me. Even with the aisle and no real sleep last night I was not really able to sleep for more than 15 minutes at a time before I woke up and tried to shift around. In any case I survived and arrived exhausted but in one piece. I made it to the meeting just in time for lunch and was still able to make the afternoon sessions. A number of really good talks. |
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally got sleep but still no running. Up at 7am for breakfast and then meetings solid from 8am until 3:30pm. That was followed by a group tour and some sightseeing. My talk and poster presentations were both today and they both went very well. This is definitely one of the most relevant and useful meetings I attend. After dinner I caught up with an old friend who is now faculty in Germany and we closed two bars with his students. By 3am I finally made it to my room which was a perfect time to Skype home before hitting the pillow. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ouch. Had to be up at 7am so the 4am bedtime was a little tough. Then more meetings from 8am until about 1pm. Overall it was a very good meeting with a number of spectacular presentations. More importantly I was able to get my face out there and also make a number of connections. A couple that I think may lead to additional job interviews... After the meeting was completely over I ate lunch and took a nap. Then I went and ran around the grounds of the Chateau de la Hulpe (http://chateaudelahulpe.wallonie.be/apps/spip/). It has actually rained on and off the entire time here and though the weather behaved itself for me the humidity was a definite shock to the system. The trails are amazing and I saw a number of ravens, horses, water fowl, really large snails, rabbits and even a pheasant. Avg. 7:41 HR 154
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| Saucony Rides #6 Miles: 10.50 |
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| Night Sleep Time: 3.00 | Nap Time: 2.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I hit the trails again. It was very nice. I even saw two hawks a huge slug and a deer. Avg. 9:18 HR 136
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| Saucony Rides #6 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Back home but exhausted... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Family run in Park City. We drove up to the Rail Trail and had a bit of fun. We saw a deer, a number of ground squirrels and butterflies. Avg. 9:50 HR 129
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| Brooks Launch #1 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Yes I am still alive and still getting in some runs... Just came back from Belgium to a number of deadlines. I have both a grant update and manuscript resubmission due this Friday. Good news is I just finished the update and only have one "quick" experiment to complete tomorrow. Bad news is that I'm still in lab. Good news is that I was able to take a run break with a friend in lab to Memory Grove. This is all being typed on Wed... On Sunday (today) I just had time for a home loop. Avg. 6:54 HR 158
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work work and more work |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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More work but things are moving in the right direction. Commute run. Avg. 9:33 HR 138
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| RM 090416 Miles: 0.25 | Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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See Sunday's entry. Today was a very productive day but very long. I did get my dinner/bedtime break with the family and a run break with a friend. Memory Grove work loop. Avg. 7:36 HR 151
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| Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| When it rains it pours. The good news is it is raining gold. However, even too much of a good thing can be bad. But for now I'll ride the wave and enjoy all the positive outcomes while I have them. Zombie Commute Run Avg. 10:07
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Somehow I survived the week. The manuscript is not out the door yet but I'm waiting another 20 min for the last experiment to be done. Good news is that I had an hour and a half incubation so that I was able to get in a run. I decided to push my luck and squeeze in a full 8 mi. I did a City Creek and back run. It was HOT at 2pm. To help make sure I hit my time mark with time to shower I surged the FireHouse mile (5:18). I did stop for water three times during the run. Happy Friday to everyone and to those traveling be safe and have fun!
Avg. 7:14 HR 163
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| Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Catching up on sleep and enjoying a weekend off from work. Did an early morning south loop before the family woke up. Home in time to wake up the girls and have breakfast before going to watch mommy run in the "Dirty Girl" race... Avg. 8:22 HR 136
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| RM 090416 Miles: 0.01 | Saucony Rides #7 Miles: 11.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Evening run after a day of family fun. Did Sugar House loops. Goal was to push it some but even with the 7:30pm start it was still pretty warm for doing anything too crazy.
Avg. 7:09 HR 158
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| RM 090416 Miles: 0.12 | Asics DS-Trainer #4 Miles: 10.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Happy 4th of July! |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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The day felt like a Monday but I guess that is understandable. Just did the Suicide Rock/Tanner Park loop. Avg. 7:35 HR 150 |
| Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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From home to 4 Sugar House loops, 3 outer and 1 inner.
Felt sore but good to be pushing it. One mile warmup 8:11 then one mile hard 5:32 followed by a sustained push. Long day at work both in the "office" and away. Got a lot done but still so much more to finish this week... Avg. 7:04 HR 160
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| RM 090416 Miles: 0.26 | Asics DS-Trainer #4 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Commute runs. Have to get a bunch of computer work done today so opted to work mostly from home (much fewer distractions...). Ran into work to take care of about 2 hr of bench work and then ran home via the girls dance class so I stopped there and watched some of that before continuing home in the car with them. Since that on the computer trying to get some other stuff done. 1st half Avg. 9:47
2nd half Avg. 7:38
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| Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early morning run to end the week. It was nice running when the temps were still below 70F. The run felt good and my legs felt much better than they have the rest of the week. I did a south loop all the way to 4500S and back. I'm sure I'm still recovering some from the past few weeks of work and travel. Today is no exception from work but at least I'm doing computer work again today so I'm working from home. 100% more efficient use of my time! Avg. 7:30 HR 153
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| RM 090416 Miles: 0.03 | Saucony Rides #7 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I think the thing I have found most difficult with training at a "Fast Running Blog" level meaning to improve instead of just stay healthy is the title of my blog. Finding that balance. As age and work add up some things take longer to do and rest becomes more important. Today was a rest day of sorts that destroyed my legs but in a good day. Went for a 5 mi hike to the Grandeur Peak summit with a friend. My quads are still sore today (Thursday) when I type this. Speaks more to how bad of shape I had gotten myself into. Then went for a 3 mi walk with my 2 yr old. She even walked two of the miles herself! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run family time after church as I'm going out of town to Alabama tomorrow for a job talk... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. It is very hard to get in runs while traveling to those of you out there that do it I'm impressed! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Running in the humidity and heat of Birmingham AL. Ran up from campus to the statue of Vulcan. A fairly impressive sight. Then through some of the trials they have there. Finished with a little loop of part of the campus. Then on to interviews and talks from 8am-8pm... They went well and I had a good turnout and feedback at my presentation. Legs sore from Saturday's hike.
Avg. 8:34 HR 144
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| Saucony Rides #6 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. Got dressed to do a run but by the time I had set-up in lab at night it was 9:30pm and felt getting the sleep after a day of travel was a better idea. Did get home mid afternoon to have time to play with the girls at least... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
A&W commute run then through campus. Very nice morning. I dare say cool. Now to a bunch of catch-up after three missed days of work. The good news is that now while traveling I can get work done on the planes and in the airports. In some ways I almost got more work done away than while I am "at work"...
Avg. 8:38 HR 144
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| RM 090416 Miles: 0.01 | Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM: Tired from a long day yesterday. I'm still working on catch-up from my Brussels' trip... In any case after being in lab from 7am-11pm minus 3hr family time I was ready for bed. Up early this AM to get things started for a 6am experiment. Only time for commute run in but am hoping to get out for a few more miles this afternoon... 2.5 mi; Avg. 9:30 HR 134 PM: Definitely think I was overcompensating with work for being out of town. In two days I put in 26 hr. It was a hugely rewarding week though in addition to having the job interview I also found out two manuscripts I had worked on over the past few years were accepted. A lot of good news in a short time. Tonight I chose to do a commute run for movie pickup instead of grabbing it on the way home. 4 mi; Avg. 8:04 HR 140
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| RM 090416 Miles: 0.13 | Asics DS-Trainer #5 Miles: 2.50 | Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Late night run. I very full day but fun. Did some hiking with the family at Solitude. Did not want the hectic week to interfere too much with mileage so I did a longer run than what I've been used to recently. It felt good and I pushed the way back a little. Just went out and back along the Shoreline bike trail. Avg. 7:39 HR 150
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 14.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Early morning run to complement last night's late run. It was fun to see both the sunset and sunrise in a 12 hr period. My knee was very tight this morning but the weather was nice enough to cool off over night so despite the slow pace I enjoyed the run. Avg. 9:59 HR 135
|
| Saucony Rides #6 Miles: 5.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Typical Monday. In early for lab meeting. A&W commute run/mid-campus. Avg. 8:43 HR 136
|
| Saucony Rides #6 Miles: 6.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It is amazing what a morning run can do for your outlook. Had another long day yesterday but was able to talk to my sister for awhile before hitting it again... Did get up early and into work to do a Dry Creek run. There is actually still some water there which is always extra relaxing. The whole why out was good and I didn't see a single person. On the way back I saw 4 runners, a hiker and 3 bikers. Plus a ton of beautiful orioles and those little blue birds that almost look turquoise. Now back to work. Avg. 9:41 HR 138 Ascent 1478ft
|
| Asics DS-Trainer #5 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM lab run to the MG overlook. I pushed the Firehouse mile hard to see if I should run on Monday. My training just has not been consistent the last couple months because of work and really since my injury 18 months ago. That being said I think I will go for it... Firehouse 5:08 HR 175 Avg. 7:44 HR 155
|
| Brooks Launch #1 Miles: 6.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM: Could not sleep last night woke up before 5am. Then just ran into work. It was nice out this morning. Avg. 8:57 HR 137
PM: Jon will be proud. Two trail runs in one week. Better than my usual none... Did it a little too late (8:30 pm) so out on the trail back on the road. Did Dry Creek to City Creek. It was a good run. Passed three cyclists and saw a huge snake (not a rattler). Avg. 8:36 HR 149 Ascent 2583 ft Descent 2646 ft
|
| Asics DS-Trainer #4 Miles: 10.50 | Saucony Rides #7 Miles: 2.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Slept in an hour and just recovering from the last few weeks. Also, one of my good friends is heading back to France for good so had lunch with him. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Back up to Park City. The cooler temps are definitely worth the drive. The girls also love the alternate playgrounds. Did a family run on a different set of paths up there. Even got to see a good number of cows and horses, always a plus for the little ones. Wanted to stay away from the gravel but did push both girls for two pretty long stretches. Good upper body workout. Avg. 9:28 HR 131
|
| Saucony Rides #7 Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I thought I was going to get out for a shake out run for the race tomorrow but did not finish with family and work stuff until after 9pm so opted to try and get to sleep. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Race: |
Deseret News 10K (6.24 Miles) 00:35:13, Place overall: 45, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Deseret News 10K 2011—
I’m in a strange place with my
running. I am really just doing it for enjoyment at the moment but I used to
get enjoyment from going fast. Now the enjoyment is just getting out. I was
first on the fence about doing the race because of cost. But got over that
quickly with some helpful insight from some fellow bloggers. Then I was on the
fence because of not having consistent training but I am glad I got out there
today.
This is my 5th Des10K
in the 6 July’s I have been in Utah. I missed last year for injury recovery. It
was also my slowest by 2 min. But it was still good. Here’s the recap.
I slept until 5am then hung
around the house to use a real potty until about 5:30am. Then I ran the 1.5+ to
the start and did some more running once there. I was feeling ok, though my
stomach was grumbly. I sure made up for the missing stars before the UVHM.
Total warm up 2 mi. Avg. 8:03 HR 151
At the start I saw a number of
friendly faces. Some I hadn’t seen in so long I didn’t recognize them at first,
sorry Ben. I was glad to say hi to them all. It had been way too long. The
first mile was fun and I even ran off the road to go through the sprinklers by
the orthopedic center just because. There was some random guy that commented/complained
about me cutting him off as I came back onto the road but not sure what he was
talking about.
Mile 1: 5:07.20 HR 170
Soon after that Steve (Cutika)
came up on me and we chatted it up during the second mile. Not a good idea for me
but I was there to have fun and it was great to hear that he is a new daddy.
But I couldn’t keep it up and he went at that point.
Mile 2: 5:15.70 HR 175
The next mile is fun down South
Temple but I was just not feeling it. There was some random guy in blue. Not
sure if it was the same guy from mile 1 that was being a punk. Have not had
much of that in any race much less to have two instances in the same. It was one
of those that we were trading off alongside each other but after the water
station he zipped ahead of me then cut over and slowed down. I went back around
but after that he took the lead one more time and I just didn’t have it in me
to go.
Mile 3: 5:40.68 HR 179
I would like to say I was holding
back and pace wise it sure felt that way but from the heart rate I am pretty
confident I was pushing. The rest of the time on South Temple was just in
cruise mode.
Mile 4: 5:43.93 HR 177
Turning onto 200 E is always fun
with the extra downhill. Too my surprise the crowd was much more supportive
than I had remembered them in the past and the cheering did help.
Mile 5: 5:46.09 HR 175
The wheels were really coming off
and the first woman was passing me at this point. I sure did not have the “eye
of a tiger” but that has been a theme in my other races this year as well. On
the final turn up 900 S and the UPHILL! I was just happy to be running.
Unfortunately the wheels on that lead woman came off even more and I passed her
back though I would have preferred to have seen her make it through to the
finish.
Mile 6: 6:17.18 HR 175
The final bit is what it is and
then the finish. I saw the 35 min mark tick by but was not within reach to have
done anything about it. One thing I will say is of the 5 Des10Ks this was the
“coolest” and least humid. It was still warm but not deathly so.
0.24 mi 82.64 HR 181
OVERALL 35:13.42 HR 175
At the finish I was happy to run
into Albert and his wife. They both seem to be doing very well. Albert broke
the 33 min mark and his wife had a shoe dripping blood for her efforts. A true
competitor! We cooled down back to East High and then I split off. I then ran
into a guy from Logan (originally OH). We had a good conversation up to his car
and then I went into work. Total cool down 3.8 mi Avg. 9:07 HR 146
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| A pretty encouraging shake out run. My calves were sore but my knee and hip more or less were behaving themselves. I ran the Suicide home loop with a friend from work. It was a nice evening and a good conversation. Avg. 8:21 HR 138
|
| RM 090416 Miles: 0.02 | Brooks Launch #1 Miles: 7.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Sugar House run. Avg. 8:12 HR 138
|
| Saucony Rides #7 Miles: 5.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
I&M Canal run. Saw three deer that ran a about a half mile with me before finally deciding the path was not worth it. Avg. 8:37 R 133
|
| RM 090416 Miles: 0.05 | Asics DS-Trainer #4 Miles: 7.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family Day |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I & M canal. Only one deer today and he jumped right off the trail. Avg. 7:46 HR 145
|
| Saucony Rides #7 Miles: 7.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family Day |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sunny Vale Park run. Avg. 7:29 HR 144
|
| Saucony Rides #7 Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Drive to Chicago
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Buffalo Grove Neighborhood "Trial" run... Avg. 7:55 HR 135
|
| Saucony Rides #7 Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Hard run on the DPR. I was impressed by the number of people I saw out. Probably the most I've seen on that stretch of the path. I saw a number of good runners going the other way and that definitely helped motivate me to keep up the pace. Too much food, drink and not enough sleep has definitely been wearing on me but it is great to have a vacation. Avg. 6:48 HR 165
|
| Saucony Rides #7 Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I can not get a break when it comes to flying. Flight delayed again and did not get home until just before midnight... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Too much work after the vacation. Not home until 9:15pm and then just did a quick home loop. There was something wrong with the Garmin. At the one mile mark it had me going 1:15 pace and flying up 2000ft in elevation... Avg. 7:11 HR 165
|
| Brooks Launch #1 Miles: 4.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM: Commute run to a day of meetings... HR too high...
Avg. 8:47 HR 161 Mi: 2.5
PM: Yesterday 14hrs, today 12hrs... At least the vacation was nice :) Today though also long was a much better day. Finished it with a Sugar House Loop. Avg. 7:56 HR 148 Mi: 5
|
| RM 090416 Miles: 0.23 | Brooks Launch #1 Miles: 7.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
A very easy very relaxing late morning run. Into work by 6am but out the door at 10:30am for a Dry Creek out and back. It was starting to warm up but not too bad yet. I did see one other runner, five cyclists and two three hikers. Avg. 9:07 HR 156 Ascent 1690ft
|
| Asics DS-Trainer #4 Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Family run to Sugar House. Did three loops, two pushing my youngest while my wife and oldest ran a loop and then the final one pushing both girls. It was a bit warm by the time we started but it was still a good run. Avg. 9:03 HR 147
|
| Asics DS-Trainer #5 Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. It felt nice this morning. Avg. 8:35 HR 137 Ascent 730 ft
|
| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Commute run. Nothing special to report. Just a busy day ahead of me. Avg. 9:33 HR 130 Mi 2.5
PM: Suicide loop. Fairly nice summer night run. Avg. 7:13 HR 154 Mi 7.5
|
| RM 090416 Miles: 0.02 | Asics DS-Trainer #4 Miles: 2.50 | Saucony Rides #7 Miles: 7.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Today was a strange day. The time just flew by... Did a home loop at a relaxed effort and just really enjoyed the colorful sunset. Avg. 7:34 HR 149 Ascent 1149ft
|
| RM 090416 Miles: 0.14 | Asics DS-Trainer #4 Miles: 8.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It seems like it has been forever since I've run to Memory Grove. I had the car this morning so I did the out and back to the overlook. I tried to push the FireHouse Mile but it was a sad showing (6:17). The temp was nice though and always fun to see a nice sunrise after seeing a nice sunset. Avg. 8:33 HR 140
|
| RM 090416 Miles: 0.02 | Brooks Launch #1 Miles: 6.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Yesterday was my wife's birthday and we had a later night. Only had time for the direct commute run. Avg. 9:19 HR 145
|
| Brooks Launch #1 Miles: 2.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Family fun run at the Jordan River Parkway. First time in awhile we had made it down there. With all the flooding this spring/early summer we had been avoiding it. The water is still very high but the trail was clear. Ran into Demetrio and Carol at the start of our run. It was nice to talk to them for a little. It has been awhile... During the run the girls enjoyed seeing a number of things including a snake and holding a dragonfly. Avg. 9:29 HR 131 (pushing both girls)
|
| Saucony Rides #6 Miles: 10.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Night run. We have a candidate in for an interview that I took out for dinner. Turns out he is a 9X Ironman. So we went for a run after dinner. Just did the Suicide Loop from my house. Avg. 8:00 HR 144
|
| Asics DS-Trainer #4 Miles: 7.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| A&W Commute run slightly shortened. Today is the first day of classes back so it is amazing to see the change in the number of people around campus. Avg. 8:55 HR 129
|
| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 5.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Commute run. A little toasty for so early in the morning. Avg. 8:49 Mi. 2.5 PM: Surprise, surprise, I actually had a workout tonight. I did the TTT, Tuesday Time Trial. This was a run of the Adam's TT 5K on the Course Tool. I had a normal 10 hr day and then after I got the girls down and my wife got back from back to school night I headed out the door. There is a one mile warmup from my house. 8:10 HR 138 and then started down Sunnyside from Foothill. Mile 1: 5:23.45 HR 172 Descent 156 ft Ascent 38 ft
Mile 2: 5:35.14 HR 179 Descent 242 ft Ascent 160 ft
Mile 3: 5:43.05 HR 185 Descent 125 ft Ascent 87 ft
Mile 0.1: 0:38.68 HR 186 Descent 28 ft Ascent 12 ft TOTAL: 17:20.32 Avg. 5:35 HR 179 Descent 551 ft Ascent 298 ft Then two miles up 21st South home. 8:03 HR 163 Overall very happy with the run. It was pushing as can be seen from the HR. But I felt good afterwards. A really cool observation is that by the Course Tool and Sasha's amazing even effort calculator I was almost spot on! 1 sec off on the first mile, 4 sec off on the second mile, spot on the third mile and 4 sec off on the last piece.
|
| Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 2.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| I had the car today because I needed to start at 5am... But that meant I got to do an evening run which always seems quicker to me. I did SugarHouse loops 3X (grass) from home. It felt good and I was happy that my legs were not complaining after the hard run yesterday. It is nice to see some good mileage building again. Avg. 7:28 HR 152
|
| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 8.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I'm probably pushing my luck with my mileage this week but I'm tired of playing around. I recently went back and started reading some of my entries and race reports from 2008 and I'm not sure how my training has changed so drastically. I know there are a number of contributing factors but I also remember the additional focus the truly hard training gave me. In any case the hard run on Tuesday combined with no knee/hip pain since has encouraged me to push the envelope a little more in the right direction. I'm not 100% ruling out a 2011 marathon but at the very least I want to be ready to hammer a spring marathon. Tonight was a run with a friend from work. We were both exhausted from busy work weeks but our conversation brought our planned 6-7 mile run up to nine miles finishing with a Heine at my house. Avg. 8:30 HR 133
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| RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Recovery day commute run in. Avg. 10:31
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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It is always hard for me to comprehend how quickly time flies. I have these updates where I start to approach my old training volumes but it never really sinks in. Today sealed my longest week since the week ending Jan 23rd 2010. It is also the first time I have gone over 50 miles in a week this year... The two kind of go hand in hand but it is interesting to me to look at it both ways. My current plan is to try and hold 45-55 for the next 8 wk and then take it from there. I will heed Jake's advice and not also increase the intensity. Should be obvious but it never hurts to hear it again. As I am usually only doing one hard run a week it should be easy to do. I have managed to catch up on some sleep this weekend. Today in a turn of routine my wife got up to do her run in the morning and I slept in. After that I helped a friend move his house. I bit of good cross training and I got to see his twins. The day continued with some out of the normal routine with us cleaning and then me grilling for some neighbor friends. After all of that I hit the road right at sunset. It was a beautiful one tonight. It was the blood orange color in the north side of the valley over the Salt Lake. Then in the south side of the valley was a very active electrical storm. The contrast was very amazing. I did an extension off of the suicide loop 45th south and home. Overall a nice end to a reasonable training week. Best news is my knee/hip continued to behave. My left foot misbehaved a little but I can deal with that.
Avg. 7:29 HR 149
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| RM 090416 Miles: 0.13 | Asics DS-Trainer #5 Miles: 12.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Some days it really seems like it comes to sleep vs running but now over 30, sleep wins out more and more frequently... Today was just overall busy between two BBQ and a baptism at church. At 9:20pm was the first time I had a moment to run and opted out. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| The temps were slightly cooler this morning with the storms last night. I compensated a little this morning for the missed run yesterday by doing the Memory Grove commute run in. This route makes for a good climb during miles 6 & 7 (ascent 608 ft total). Still managed to get into work and showered before 7am.
Avg. 9:11 HR 130 Ascent 1636 ft Descent 1237 ft
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| Saucony Rides #7 Miles: 9.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross training can be dangerous... We have a special symposium tomorrow. So today we took two of the speakers up to Park City for mountain biking. It was myself and a student upstairs who bikes 4+ times a week as hosts. Of the four of us the student was the only one who had done mountain biking before. To top it off I hadn't even been on a bike in 4+ years... We rented three bikes and drove most of the way to the Mid Mountain trail. The ride was good but it was obvious that we were out classed. Myself and one of the speakers were a bit behind the other two. I took two spills. The first was minor. Went too slow over some roots and more or less slid off my bike. The second was a bit more substantial and I went airborne off the trail (no freaking out mom, I've already been scolded by Sandra). Good news is I did not hit the tree. I managed to throw the bike to one side and landed on the other side. I have a few scrapes and bruises but otherwise unharmed. Carried my bike back up to the trail and went on. A bit later the quicker speaker also had a spill. I witnessed that one which was spectacular as he flipped threw the air but managed only one minor scrape. Overall it was a fun time but I do not know if I'll be doing it again any time soon. Due to the aches 'n pains I skipped my planned evening run. 12 Mi total Mid Mountain down Spiro bike ride
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Commute run in to get some experiments done before the day long symposium. Left side pretty beat up but all runnable injuries. Avg. 10:13; 2.5 mi
PM: The symposium went well. The majority of the speakers 7 of 8 are currently in my same pre-job position so it is good to see the competition so to speak. After sneaking home for dinner and the girls bedtime had to come back to lab and then an evening run to the Memory Grove overlook. My left side is still pretty sore but the the run felt fine. I timed it perfectly and started North/West just as the sun was kissing Antelope Island. It was a very pleasant run the whole way out into a colorful sunset. Avg. 8:19; 6 mi
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| Saucony Rides #6 Miles: 8.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Yes, that sleep duration is correct. I was burning the candles at both ends a bit too much last night/this morning... Commute run in. Avg. 9:58 HR 134 2.5mi
PM: Ran with John, suicide loop. Good conversation about career and his recent experimental success. Avg. 8:37 HR 133 7.0mi
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| RM 090416 Miles: 0.10 | Asics DS-Trainer #5 Miles: 7.00 | Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A very enjoyable morning run. Similar to what I did on Monday for my commute in but this time ran mostly down 1st. In the early morning it is very relaxing over in the Avenues. It was particularly nice on this route running toward the temple with it's lights on. Then up through Memory Grove. Avg. 9:08 HR 136; Ascent 1453 Descent 1203
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| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 9.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Went to cheer on my wife at the SL 1/2. I pushed the girls up to about mile 10.5 and then cheered her in stopping a few places to get pictures. It was nice to see some bloggers at the finish. I spoke briefly with James and even got to talk to Jed after well over a year. Naked 5
PM: Quick SugarHouse loop from home after the girls went down. A very relaxing day. Avg. 6:33 HR 167; Ascent 633ft Descent 646ft
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| Asics DS-Trainer #4 Miles: 5.00 | Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A fun family day. There was another baptism at church this morning and then in the afternoon we walked the mall. I did a late evening run and ran into some friends and their new baby. I even got to hold her (2 wk old). The run was relaxing and I would even say a little cool at the end. Avg. 7:52 HR 139; Ascent 1522 ft Descent 1530 ft
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Happy Labor Day. Very busy day. Into work early to be home for a picnic with the family and friends. Then back to work for a few more hours before coming back home for a second picnic. Then a modified home loop with John. Avg. 8:12 HR 136
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Did not sleep well last night. Commute run in. Avg. 10:18 HR 125 PM: Solo home loop. The weather was nice and I enjoyed the run. Avg. 7:51 HR 139
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| RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 6.00 | Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Commute run. Dare I say that it was chilly this morning? Avg. 9:56 HR 155 PM: Evening trail run (headlamps at end). Shoreline to City Creek and then back on the roads. Ran with John. Avg. 9:32 HR 132
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| Asics DS-Trainer #4 Miles: 2.50 | Brooks Launch #1 Miles: 12.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick shortened home loop after a fairly productive day. Avg. 7:08 HR 166
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| Asics DS-Trainer #5 Miles: 3.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run in to end the work week. Out late last night so slept in a little this morning. Avg. 8:58 HR 144
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Race: |
Run in Rhythm 5K (3.17 Miles) 00:20:09, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Did the free 5K associated with the Be Well Utah Family Health Fair. It was a fun run but I made a major minor race mistake. I did not look at the map before the race. I was pushing both girls in the race so I figured I would have people to follow. They had 600 registered and encouraged bandits. I did a brief 1 mile warmup stroller free and then got the stroller fully loaded with both girls. The first mile and a half were mostly up with a sharp climb the final quarter of the first mile. About a 1/2 mile in there were 3 or 4 guys way up on the rest of the pack. Then a mid-pack of about 5-6 guys. I caught up with the mid-pack just in time to climb the hill. They put a bit on me and a few I had passed went back by me. However, we then hit the downhill and I caught them all just to find out that the lead guy of that mid-pack had lost sight of the leaders and we were lost. So I took the lead and guided the group back to the start/finish area and then by Garmin just added on another 0.6 mi. That is why it ended up being a little long... Oh well. The girls really enjoy being pushed during the races and besides asking why I was going "so slow" up the hills were a good cheer section to have along. Overall, it was still fun and then after my wife and I got our hardware (medals for 3rd and 1st in our age groups) we went home changed and then came back to meet friends for the health fair. It was fun and we got to spend a good hour playing on the football field and climbing the stadium stairs. Mile 1: 7:09.89 HR 177 Ascent 157ft Descent 21ft
Mile 2: 6:06.89 HR 180 Ascent 66ft Descent 133ft
Mile 3: 5:51.90 HR 182 Ascent 28ft Descent 127ft
0.17 Mi: 1:00.59 HR 182 Ascent 5ft Descent 13ft TOTAL: 20:09.27 HR 180 PM: Had to go into work for a very quick experiment after the girls bedtime so I ran to the Memory Grove overlook and back to finish off my week. I'm happy with the return to some mileage. In my typical fashion I'm going to try and keep playing it conservative with the recovery though and bounce back and forth between the 45 and 55 range for a few more weeks. Mi 6, Avg. 7:51 HR 142
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| Asics DS-Trainer #4 Miles: 4.00 | Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Really nice temps out this morning and a colorful sunrise. Went out for a home loop before the rest of the family got up and them some homemade CC pancakes and a smoothy. Avg. 8:24 HR 130
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| RM 090416 Miles: 0.11 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Commute run in. It felt nice this morning and in such a short run I saw over 7 other people out running so I guess everyone else agreed that it was a good running day too. Feeling a little tired. One of the little ones I was by at church yesterday had a cold so I hope she did not share...
Avg. 9:01 HR 151
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Commute run in. The weather has been so nice lately. Avg. 9:08 HR 134 Mi 2.5
PM: Well I was 90% going to wimp out of this workout. After the race pushing the girls this weekend I wanted to do something without 80lbs + in front of me. I was a little too tired for this though. I'm glad I did it but not what I was hoping for... I was exhausted and pushing it but something tells me yet another cheap Garmin HR monitor has bit the dust...
Warm-up: 2 mi Avg. 8:02 HR 182 Ascent 254ft Descent 290ft Firehouse mile: 5:15.6 HR 186 Ascent 35 ft Descent 183 ft 1/2 mile recovery: 9:05 pace HR 151 Ascent 88ft Descent 23ft Memory Grove (south "rim"): 5:34.9 HR 180 Ascent 57 ft Descent 191 ft Cool-down: 3.5 mi Avg. 8:45 HR 152 Ascent 467ft Descent 434ft TOTAL 8mi Avg. 7:48 HR 165 MAX listed as 217 bpm!
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| Asics DS-Trainer #5 Miles: 8.00 | Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Not sure if it was the late night workout or the fact that I still worked two hours after the run but I had a horrible time getting to sleep last night and had to be in by ~6am this morning... I was feeling it. Commute run in. Naked
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Mt. Calvary Cemetery plus commute run. Even though I finally got a decent night's sleep I was still wiped out from the rest of the week. Garmin was worn but is now at home so I'll fill in the number later. The details, I like my numbers...
Four of the miles have over 200ft of elevation gain with 279ft in mile 7 alone. Avg. 9:09 HR 145 Ascent 1330ft Descent 996ft
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Two nights in a row with 7hr sleep, very strange feeling... The run in was great. A sunrise to the east and the brightest rainbow I remember seeing to the west over the valley. Both seemed to last the entire run in. Then I also found out that my publication from last month was the most downloaded article from that particular journal. So a great start to the day.
A&W commute run in. Avg. 8:17 HR 151 (still not sure about the strap) Ascent 916ft Descent 574ft
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| RM 090416 Miles: 0.08 | Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
AHA 5K Sugar House SLC (3.04 Miles) 00:18:47, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| This was the second time I've done this race. It is also the race that the picture from my blog currently comes from. This year was much cooler though. Ran to Sugar House from my house plus some other running for a 3 mi warm-up.
Avg. 9:30 HR 154 (strap still misbehaving 110 to 160 HR) Race was good I felt like I was pushing. Literally and figuratively. The race was two loops of Sugar House.
Mile 1: 6:08 HR 176 A 70 ft D 53 ft
Mile 2: 6:25 HR 184 A 67 ft D 62 ft
Mile 3: 5:59 HR 184 A 46 ft D 82 ft
0.04 Mi: 0:14 HR 188 TOTAL: 18:47 HR 181 A 183 ft D 196 ft If given another 1 mi I probably could have won the race. The positions were set by 100m into the race and stayed the same the whole time. It is always good to be pushing the girls. I think it gives them a good taste of racing without starting them too young. My wife took 3rd overall for the women so overall another double hardware weekend. Cool down ended up being 4 mi. Most of the way home but then realized we forgot my daughter's shoes at the bounce house so I ran back.
Avg. 8:41 I had taken off the HR A 541 ft D 380 ft Overall a very good day and I took off nearly 15 sec from last year although both girls were much heavier and I'm sure I was pushing > 80 lbs.
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| Asics DS-Trainer #5 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Early hike with John. It was perfect out this morning. We went up to Lake Blanche. A 7 mi round trip with 3,292 ft of Ascent and 3,376 ft of Descent in 2.5 hr. I still managed to make it home for family breakfast before greeting at church. PM: After an afternoon of errands and getting the girls to bed I had to go back into work for a little so I did a Memory Grove work loop with extension from lab. Avg. 7:44 HR 144 A 2274 ft D 2002 ft
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| Brooks Launch #1 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Fall is such a perfect season. The weather was great this morning. Just enough chill in the air to make me think long sleeve but not need it. I did the A&W Commute run with a 1/2 mi extension south and 1.5 mi extension north. This meant one mean climb for mile 7 (377 ft Ascent with only 28 ft Descent). Avg. 8:46 HR 141 Ascent 1307 ft Descent 943 ft
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| RM 090416 Miles: 0.11 | Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A very good day. Nice weather and got a lot done. Evening run with John. We saw a tarantula crossing the bike path near suicide rock. Then continued for a south loop. Avg. 8:20 HR 133
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| RM 090416 Miles: 0.12 | Saucony Rides #6 Miles: 11.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did not sleep well last night. Up at 4:15am and then into work... So far an ok day but not as good as yesterday. A&W commute run in. Avg. 8:57 HR 140
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| RM 090416 Miles: 0.22 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Slightly better sleep than last night. BH commute run. Nice weather, yet again... Avg. 9:18 HR 133
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| RM 090416 Miles: 0.15 | Asics DS-Trainer #5 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Caught a cold, yuck... I don't feel horrible but I sound it. Mostly just runny nose and a cough. We'll see how I sound tomorrow morning as I was supposed to run another 5K. A&W commute run in. The nice running weather continues Happy Fall!
Avg. 8:48 HR 138
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Wild Stampede 5K (2.92 Miles) 00:17:17, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM: This morning was supposed to be a true time trial to see what my progress has been since the UVHM. However, the cold I caught on Thur put a damper on that. Friday was by far the worst day and this morning I was feeling better. But I was still congested and coughing up some phlegm. That being said I had put in the money and told my friend helping organize the fundraiser run that I would be there. So I ran the 2 mi to the start and an extra half mile around the parking lot to get fully warmed up. It was SUPER windy and the field was small, always a shame for a fundraiser. I would say between 40-50 people total. I led from the gun and really pushed the first mile. The course had an out and back down a deadend street early and was out and back overall so I was able to see my competition. One mile in I already had a good 30-45 sec on the next guy and ended up winning by almost 2 min. Here's the break down. Mile 1: 5:21.58 HR 178 bpm Ascent 93 ft Descent 178 ft
Mile 2: 5:48.00 HR 184 bpm Ascent 90 ft Descent 69 ft
~Mile 3: 6:39 pace HR 187 bpm Ascent 145 ft Descent 59 ft TOTAL 2.92 mi at 5:55 pace HR 183
Overall considering my health, the wind and that it was a "solo" run I am ok with this performance. It is always nice to support a good cause for a friend and the doubled me in the prizes giving me both the overall and age group medal (although I tried to decline it) so my girls still both came home with hardware which they always like.
PM: Decided rest was the better way to go. Just get the cold completely kicked and hopefully be in full form next weekend. 
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I celebrate 7 years of marriage to my wonderful wife Sandra. We spent the morning at church. A friend of ours brought her 4 day old baby so it was nice to meet her. The rest of the day was just chores but that is ok time together is still time together... Otherwise I took the day off of running to kick the last of the cold. I have not taken DayQuil since 9am and am finally breathing clear. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Unfortunately I'd say I'm only about 60% recovered. My breathing was fairly labored this morning and my legs felt like lead so I cut the run short. I did the lower campus commute run. The cool part of this mornings run is that right by the stadium I went to cross the street when there was a clearing in the few early morning commuters and at the very same moment 5 deer decided to do the same thing in the opposite direct. Me going from cemetery to stadium and them the reverse. They were maybe 50 m from me. Avg. 9:06 HR 138 A 869 D 637
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| Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in and then went on a hike with my wife's cousins from Australia. We did the Dog Lake hike at the top of Mill Creek for 3.6 mi round trip. The weather was about perfect and it was such a great way to spend the morning. The afternoon was the full family touring around Park City and watching the Olympic Skiers practice on their water jump. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Still coughing up some phlegm. Not sure about the weekend yet. Avg. 8:31 HR 143
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| RM 090416 Miles: 0.25 | Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Wakara Way commute run. 2.5 mi Avg. 8:50 HR 130 PM: Memory Grove run with John. Later night. Full day. 8 mi Avg. 7:31 HR 154
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| Brooks Launch #1 Miles: 10.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Wakara commute run. Finally not coughing up phlegm. I'll run tomorrow but not sure how it will go...
Avg. 10:07 HR 133
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| Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Race: |
OktoberFAST 5K (3.11 Miles) 00:17:41, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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First, I have to thank Jake and Andrea for putting this together and their sponsor Saucony for sending official race numbers! I like that level of local support for the running community. Second, I have to thank Jake and Andrea for being so awesome. It was fun warming up and cooling down with both of them and I really look forward to seeing their perfromances in the trails. I rooting for both of you! The day started fine. I slept in a little and got ready and ran down to the Highland High track (~1.5 mi). I then did some laps with Jake, Andrea and then Chad R. After that a number of other people showed up and it was great getting to meet a bunch of new people and seeing a few old faces. I even got to chat some with Allie and Paul. Both it had been too long. The race started fine except my time off the track was obvious. I went out WAY too fast. My first 200m was in 36 sec. The next 400m was still too fast 78 sec and then I finally fell into rhythm but by then it was too late. I hit three nice 400m in a row 81, 82 and 83 but then fell apart. Total splits and don't ask me why I did the 200m first instead of last :)... 36, 78, 81, 82, 83, 85, 86, 86, 87, 89, 91 (YUCK!), 90 and 85 Total time was 17:40.57 HR 187 I was pushing but both the time off the track and my inconsistent training were obvious. Overall though it was a great experience. It was fun being on the track again. It was nice seeing Jake run even if he just missed his mark. It was great seeing Andrea get a PR. I wish I wouldn't have gone out like an idiot though and been able to have more of a race at least I hope I was a good target to help pull her along. I think she passed me at about the half way. ACorn also passed me soon after but I just did not have it in the tank to go with them. Hopefully next time on the track I'll be a little more controlled off the line. After the run we did a loop around the park and then I ran home. The girls came to cheer us on and that was nice. Kaitlyn even did some running and both girls got race numbers. Sandra gave me my splits and cheered us on in the "dark corner" of the track with Paul and his kids as well. All and all a great experience and thanks again! Especially for the cold chocolate milk at the end. I looked back and the last time I did a track time trial was June of 2007. It was a 17:45 (solo) but at least today was faster. Prior to that it was October 2004 in 17:31 and that was at sea level so I would say I'm pretty consistent so thanks for getting me out there.
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| Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I set my alarm for 7 hr of sleep but woke up after 6... My legs felt surprisingly good after the track race yesterday. I did a sunrise south run, past Suicide Rock, to 45th south and back via Sugar House. Avg. 8:03 HR 142
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| RM 090416 Miles: 0.06 | Saucony Rides #7 Miles: 14.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. VERY nice weather this morning. On 16th east I ran into two racoons. At first I thought they were cats but they stopped and let me check them out for a little. The rest of the run in was fine. Avg. 8:58 HR 144
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| RM 090416 Miles: 0.35 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Nothing too exciting planned for this week. All A&W commute runs. From now through the 20th I am pretty booked with work but I'll do my best. The weather at least mixed it up for me today. It rained the majority of the way in and was pretty windy that last mile up to campus. One good thing of note is that this year I already have 379 more miles than last year and essentially a quarter of the year to go. So even though my high mileage weeks are still moderate the consistency after the injury is definitely back. One more stat is that I broke 28,000 mi last week for my lifetime count. I just wish I would have started keeping track in the spring of 1995 when I started running distance instead of the late fall of 1997... I might even be over 30,000 mi now.
Avg. 8:19 HR 142
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| As warned, another A&W commute day. At least the rain held off. I was feeling very sluggish this morning but that is understandable with the work load. 3 manuscripts to review and a class this week on top of the normal workload... Avg. 8:49 HR 149
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Brrr... Winter sure decided to show up today. No snow in the valley but it was 39F with drizzle the entire run in. I was dressed for it so it was kind of refreshing. Avg. 8:45 HR 144
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| That is not a typo, I did get 8 hr of sleep last night. I did not have experiments this morning so when my alarm went off I opted to sleep in an extra two hours, computer work is more flexible. I ended up doing the Wakara instead of A&W commute run because of that but I'm thinking I may do a long run tomorrow. Have a great weekend everyone and to those in Long Beach, headed to Chicago and whatever other big races there are this weekend run fast and have fun! Avg. 8:25 HR 151 Ascent 382 ft Descent 95 ft
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: Opted out of one long run to do a family run and get another full night's sleep. So we did a SugarHouse loop pushing both girls. 5 mi Avg. 9:27 HR 133 A 400 ft D 375 ft PM: Quicker south Suicide Rock plus. 10 mi Avg. 7:03 HR 157 A 1298 ft D 1271 ft
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| RM 090416 Miles: 0.13 | Asics DS-Trainer #5 Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another family run. Same as yesterday morning. SugarHouse pushing the girls. Significantly more tired. Probably the harder run last night. Before we headed out watched the finish to the Chicago Marathon. Nice to see a new course record even though the temps were a bit warm for October, but that seems to be the trend. Also, congrats to Andrea and Jake for 1/2 PRs this morning... Avg. 10:09 HR 132
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| Saucony Rides #7 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice colorful sunrise this morning. The temps were also a bit warmer, I was slightly overdressed. Kept with the A&W Commute run. Need to stick with my namesake. Avg. 8:30 HR 146
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| RM 090416 Miles: 0.47 | Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Wakara Commute. Nice morning. No sunrise (too early) but the moon was pretty impressive with the cloud cover. Very enjoyable temp. 2.5 mi Avg. 9:21 HR 133 PM: After a very interesting presentation at work (followed by a brief conversation with both a Nobel laureate and the president of HHMI) went home for dinner with the family before coming back for a Memory Grove loop with John. Left foot a little tweaked but not sure when or how.
8 mi Avg. 8:00 HR 141
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| Asics DS-Trainer #5 Miles: 2.50 | Saucony Rides #6 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only enough time for the commute run in. Busy morning and then I am helping host tomorrow's speaker. Avg. 9:11 HR 137
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| Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. PT meeting for my daughter in the morning, 15 yr anniversary shopping for the wife and then hosting the speaker for today's seminar. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Two night's out for dinner and drinks in a row plus lots of in depth conversations had me wiped out but so restless. I woke up at 4:30am this morning and couldn't really get back to sleep so headed into work at 5am. A&W commute run. Left foot still "off" not sure where that is coming from. Avg. 9:01 HR 134
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Race: |
Beat the Heat 5K (3.12 Miles) 00:17:37, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Family morning race. Slept much better last night. Have a bunch of work for next week with two presentations... So it was great to start the weekend with this break. We did the Beat the Heat 5K for the Shriners Hospital hosted by the SLCPD. Since it is a circuit race there is always good competition so I was just hoping to crack the top 10. My wife wanted to defend her stroller title. The girls just wanted to have fun. All four goals were met plus we got some raffle prizes to boot. Packet pick-up was race morning so we got there a at about 7am when they were opening up. The total field seemed slightly smaller which is a bummer considering it is a fundraiser but there was still a pretty good showing. They do a good job with this race, it is accurate and has good loot. So hopefully more people will start doing it. I did a short warm-up and wasn't actually sure what to expect for the day. With the different routine this week I was not feeling that on, seems like the common theme. Definitely approaching these races more for fun than anything lately. I saw a few bloggers and some of the Wasatch Athletics before the race. Heard Fiddy pointing out a guy in "crazy" shorts that I made my target for competition today. Then we started. I settled into the far back of the second pack and wasn't sure where I was at place wise. When this group started to break up at ~1mi I saw "crazy" shorts and a high school guy that I thought were both in striking distance. The others were too far up. By the climb up D or E Street I was starting to gain on "crazy" shorts. I passed him on the hill and then changed my focus to high school guy. Back on 11th it is a gradual climb and my progress was slow and I thought I was slipping but at the 2 mi mark I made a concerted effort and finally caught high school guy. From there on it was just pushing for time. My effort was about as hard as I could have done today. Especially looking at HR. I did enjoy myself and made it to the line with time to go get the camera and get some good pics of my wife successfully defending her title (and dinner certificate for The Dodo). After a bit of a cool down the girls each ran their 1K races and then after winning a meal at Noodles & Co. and a car first aid kit in the drawings we headed home. 1.5 mi wu; 7:01 HR 155 Mi 1: 5:25, HR 178, A 50 ft, D 59 ft
Mi 2: 5:43, HR 186, A 112 ft, D 171 ft
Mi 3: 5:54, HR 190, A 148 ft, D 73 ft
0.12 mi: 0:36, HR 191, A 22 ft, D 10 ft TOTAL: 17:37, Avg. 5:39 HR 185 A 332 ft D 314 ft 8th place overall and 1st in age. Two places further back than last year but 34 seconds faster, so the field though it looked smaller was definitely faster.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well between family and work commitments it is now almost 2am and no run for Sunday. Hopefully later today I will get one in...
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Even with sleeping in an extra 2hr the late night finishing my talk had me with very few hours of sleep. In fact I'm sitting in the conference room waiting to start right now. Love wireless...
Naked commute run. 2.5 mi
PM: The talk went well, just over an hour. Then a very sluggish day. I can't burn the candle at all three ends like I used to... Did end up doing the home loop to finish off the day though.
8.0 mi Avg. 7:30 HR 147 |
| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 8.00 | Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM: Only slightly better sleep thank last night. Had to be in early again today... Did a mid campus commute run in. 3.5 mi Avg. 9:44 HR 131 PM: The same loop as last night but I pushed the pace tonight. Left foot is still a little off but it was a very good run and perfect temps. 8 mi Avg. 6:51 HR 164 |
| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 11.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Slept in this morning and worked from home for a few hours... It is sad how much more work I get done at home than when I go into work. Another late night but I wanted to start it off right. Did the work Memory Grove loop in reverse. Running up the canyon in the pitch dark with just the headlamp is such a rush. Avg. 7:39 HR 158 A 1222ft D 1272ft |
| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 9.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM: And life goes on... Commute run in. A bit tired. Mi 2.5 Naked
PM: A nice long run after a nice long week. Oh wait it is only Thursday... My seminar went fine. I wish I would have had the full hour as the last few months I've finally been generating some exciting stuff. Being the perfectionist I am I was initially disappointed that I had not gotten everything across to the audience but I have already received some good e-mail feedback so I think it was more limited by time. Oh wait this is a running not science blog. The run was south loop with John. Good conversation. Mi 12: Avg. 7:41 HR 152 A: 1256 ft D: 1259 ft
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| RM 090416 Miles: 0.12 | Brooks Launch #1 Miles: 14.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Commute run in to recover. Mid-campus. Avg. 9:59 HR 140
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| Saucony Rides #6 Miles: 3.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| A good relaxing family day after a long week. Slept in a little and then went to JRP. Felt like half the blog was out there and a few of them were hauling tail going the other direction. Even with pushing both girls managed a reasonable pace. Then after some Slurpees headed home until Oktoberfest at church with some nice congregation brewed bier, Oom-pah and Alp horn music and a little yodeling mixed in as well... Of note is that this is my highest mileage week since Jan 16th 2010. It was planned and it felt good despite the intense work week on top of the mileage. Only pain of note is that left foot. I actually have my mileage planned out through the first of the year and this is as high as I'm going to go for the next two months but it is definitely encouraging.
Avg. 8:52 HR 141
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| Saucony Rides #6 Miles: 11.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family day. Nice full night's sleep. Greeted at church. Catching up on shopping errands and then a nice (but cold) hike up Big Cottonwood with the girls...
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM: Back to the grind. Saw a number of people out running this morning. Always nice to have the company. The weather was nice but it looks like today may be the last for awhile... The moon was also pretty cool. Nothing special on the run. Just the A&W commute with a little extra south. Mi 7 Avg. 8:31 PM: Didn't want to pass up the good weather. Short home loop with John. Mi 5.5 Avg. 7:43 HR 165?
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| Asics DS-Trainer #5 Miles: 12.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run in. Luckily the 50% chance of rain this morning was on the dry side of the coin. Avg. 9:21
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for a commute run. Avg. 9:15
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| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Managed time for an A&W commute run. Still busy but also got to take the family to the Halloween event at Red Butte. Avg. 8:24 HR 155
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Another commute only day. Also, slight taper for tomorrow's long run. The night was a Halloween party at our church.
Avg. 8:20 HR 151
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| Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Whenever I think I couldn't cram more into a week I find a way... Overall it was a good week but I had a total eight meetings with different faculty members asking for advice on how to get to that next step and what is a "good" option... It was useful but a whirlwind and thinking can definitely be as tiring as running when it is about a serious enough or complicated enough of a thing. All that being said today was off to a great start. Group run with bloggers at the JRP. I knew I was in store for some fun but the run exceeded my expectation. There were 8 of us total to start. With 5 of us finishing off the full 20 miles. It was my first 20 miler since Jan 16th 2010. I actually thought it had been longer than that... In any case it was a great run with great people and great conversation. Did I say it was great? After the run picked up the girls and went into work. They like to keep daddy company. However, what was supposed to be a quick 30 min stopped dragged into a 3 hr set-up. Fortunately I have plenty to keep the girls occupied and fed in my office... After that went to the farm for an hour and then the local wards chilli/Halloween party.
Avg. 6:59 HR 158
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| Brooks Launch #1 Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
A very pleasant surprise. My legs felt pretty good after yesterday's mileage. Only ache is my back. Today was super full. The good news is that Jake and Andrea rubbed off on my yesterday and take a look at that sleep time!!! The day was full with a brass ensemble at church for reformation Sunday, then a walk home with my oldest in the pleasantly warm day, after a two hour stint in work then headed up to Silver Lake by Brighton for a very nice hike. Brief dinner then back to work for a little. Did a modified Memory Grove overlook loop. Avg. 8:05 HR 144
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| RM 090416 Miles: 0.07 | Asics DS-Trainer #4 Miles: 7.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM: I didn't think the sleeping trend would continue but it was nice to have it for one night... A&W Crawl (I mean Commute) run in. Took longer to get to sleep than I expected and then back in for the Halloween Monday. Early departure today so we'll see how much work actually gets done. Mi 6 Avg. 8:59 HR 138 PM: ? Nope. Fun trick or treating with the girls but then had to head back into work. Rough day but I survived it...
|
| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Was watching TWC and saw the 20% chance of rain to open the door to a downpour. The temp was still ok and the direct run into work was fine. Mi 2.5; Avg. 7:55 HR 162 PM: Today was better than yesterday at work but still trying to figure things out. Too much up in the air at the moment. Came back again and did an Ave run from campus. I forget how hilly it is there. Mi 7.5; Avg. 7:22 HR 153 (always interesting about the AM/PM HR considering this was a harder run both pace and effort wise).
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| Brooks Launch #1 Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Just keeping it going.
Mi 6 Avg. 8:51 HR 143
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| RM 090416 Miles: 0.07 | Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I really needed to clear my head. Slept in some extra time and took an extra long run into work via Memory Grove. Avg. 8:08
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| RM 090416 Miles: 0.26 | Brooks Launch #1 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Trying to be better about sleep. Too much thinking to do this week and next. It was raining but it felt good. Avg. 8:54
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| RM 090416 Miles: 0.07 | Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Still focused on sleep and clearing my head. I had hoped to join Andrea, Jake and crew for a workout but it is better that I didn't. Besides the 4+ inches of snow up by me I was just wiped. Even with the extra hours of sleep the last few nights. It was fun running in the snow though, especially in the early morning dark. I think of it as flying threw space with the stars (snowflakes) flying past my face. I had hoped for 60 mi this week but with everything going on at work etc. I think the extra rest was better for me than the extra miles. I did manage to make it home 5 min before my girls woke up so I got to play in the snow with them a little before making waffles with them and then heading into work...
Avg. 7:50 HR 140
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| RM 090416 Miles: 0.02 | Asics DS-Trainer #4 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run with John in the evening... Avg. 7:59 HR 136
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| RM 090416 Miles: 0.25 | Asics DS-Trainer #4 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Refreshingly cool morning run in. A&W commute run. Avg. 8:02 HR 151
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Guess what? I did the A&W commute run into work today! I bet you're surprised :) Avg. 8:18 HR 142
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I've been MIA, traveling for a job interview. Today was all travel. I could have squeezed in a treadmill run but felt the extra sleep would do me better for the day of talking ahead. The whole family came with which also changes the dynamics a lot. It is the first work trip they have come with and overall the girls did great but there was no down time... |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Managed to wake-up for a treadmill run. It felt good. The rest of the day was talking and touring around Birmingham. Also, had a good dinner that the family got to join with. |
| Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The guy on the plane next to me was hacking up a lung and it looks like I did not avoid catching whatever he had. Opted for the sleep and hoped that I could manage another full day of talking. The fall colors here are beautiful. Dinner with friends that recently moved here from SLC. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| House hunting day to get an idea of the market and the neighborhoods. Managed to get some pool time with the girls before a final exit dinner and then off to bet to try and kick this cough. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One final day of travel. Made it back to Salt Lake by about 3:30pm but did not have it in me for a run. Still coughing... Overall the trip went well. It was nice to have a break from the normal work routine and the girls enjoyed the trip and the plane rides.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Back to the grind. normal work routine today. Still foggy in the head from the cold but significantly less coughing. Direct commute run into lab. Mi. 2.5 Avg. 8:38 PM: The day dragged on a bit and it is always a bit of a hurdle to get momentum again after time away. Did a home loop with John after the girls went down. Mi. 6 Avg. 8:09 HR 135
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| RM 090416 Miles: 0.02 | Saucony Rides #6 Miles: 8.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: Almost no coughing so far this morning. The weather was nicer than I was expecting and I was a bit overdressed but the run in was good. Legs are tired from all the down time (and probably sickness) the last few days. I swear I have been sick more this year than the last 5 yr combined :( A&W commute run into work.
Mi. 6 Avg. 8:44 HR 141 PM: ? Nope
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| RM 090416 Miles: 0.26 | Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Still on the mend but improving. Slept through my alarm this morning. Good thing today was an analysis day and I didn't have an AM experiment. Went in late for a couple hours then a Memory Grove overlook run. Avg. 7:21 HR 150
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: Nice sunset last night and equally nice sunrise this morning. The weather was perfect for running. A&W commute. Mi 6; Avg. 8:45 HR 146 PM: ??? Nope
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| RM 090416 Miles: 0.05 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Worked from home today. Then in the late afternoon ran into work for one quick item. Did an Avenues run in. Went past the stadium on the way there and was sucked up in the crowd. I really pushed the pace there.
Avg. 7:25 HR 157 Ascent 1531 Descent 1522
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| Brooks Launch #1 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Family run, pushing the girls. It has been a while and the fact that the snow actually stuck on the street/side walks this time made the run a super challenge. Mi 5 Avg. 9:39 Ascent 441 Descent 453 PM: Suicide loop with John in the evening. Mi 7 Avg. 8:08 HR 138 Ascent 868 Descent 902
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| Asics DS-Trainer #4 Miles: 7.00 | Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I really have to tip my hat to Jake and Andrea for their efforts this morning. They have been so generous to give us all such an intimate view of what they have gone through this year as both runners and a couple. They have really been an inspiration to me and though they did not make their time goals I believe the overall experience has touched so many people in such a profound way that this in itself is a great accomplishment. I like Jake's quote from his race report. "If you want to achieve great things in life, you have to push it
to the edge, and sometimes that means you will fall short of
expectations, especially when they are very high." In any case I read their reports last night before my run and again this morning... Thank you for sharing this whole process... My day was family until about 8:30pm then a quick run to Memory Grove and lab work until 11pm... Avg. 8:06 HR 142 Ascent 921 ft Descent 1134 ft
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Back to my no sleep pattern. Had to do experiments before the lab meeting... Just a direct commute run into work in the rain in 39F weather. Let's hear it for Mondays :) Mi 2.5 Avg. 9:09 Ascent 433 Descent 128 PM: Original home loop down. Nice this evening. I was over dressed. Mi 8 Avg. 7:47 HR 142
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| Asics DS-Trainer #4 Miles: 8.00 | Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: Commute run in. Mi 2.5 Avg. 9:40 PM: A very rare midday run. It was just too nice not to head out the door. Did the Memory Grove loop with John. Mi 7 Avg. 8:21 Ascent 1075 ft Descent 1149 ft
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| Saucony Rides #6 Miles: 9.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM: Not a good sleep night. Woke up before my alarm. Commute run in to lab. My throat was sore again after only about 4 days of being fine. Considering both my wife and oldest daughter are coughing I'm not too surprised though. Right knee a bit sore to boot. Probably going to back off tonight and tomorrow. Mi 2.5 Avg. 10:25 Ascent 443ft Descent 99ft HAPPY THANKSGIVING!
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in and spent the day with the family. Head still stuffy and achy so no run... I hope you all had great Thanksgivings!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still recovering. Had to go into work today but slept in first. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This cold/flu will not quit. Finally have some time off and am spending it sick, yuck. Took two naps today and the bit I was awake just wanted to sleep... |
| Night Sleep Time: 9.00 | Nap Time: 4.00 | Total Sleep Time: 13.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slightly better today. Made it to church and out of the house a little with the family. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| At least most of the cough is gone but the nasal congestion is still there. We'll see how today goes. Right knee pretty sore with all the time off. Like a rusty motor. Commute run in. |
| Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My body decided I needed more sleep and I went straight through my alarm. Fortunately my wife was able to drive me into work only an hour later than I had wanted to arrive... |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Did not sleep well. Probably due to concerns about sleeping through the alarm again. Did the commute run into work. Still coughing but not as tired, even without the sleep. |
| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Plan get better now. Slept in again and got a ride into work. No coughing but still congested. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Very good night sleep. Crazy work thought day. Just a lot on my plate. Decided I needed a run and did a SugarHouse loop. Now back to work. Feeling much better and the majority of both the cough and congestion have finally cleared. I will still play it cautious but NEEDED a run today. Avg. 7:22 HR 157 Ascent 820 ft Descent 772 ft
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| Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Feeling better. First day meds free in a over a week. Did a midday run with John to Memory Grove. Avg. 7:56 HR 152 Ascent 1311ft Descent 1429ft
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| Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't want to push my luck. Still feeling better, another day not drugs. Tomorrow will hopefully start a "normal" week... Spent the day with family activities.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| So far so good for getting back to "normal". The weather was chilly (17F) especially into the wind... But I was dressed perfect for it and felt good running in. A&W commute Avg. 8:07 HR 160 Ascent 1048ft Descent 651ft
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| RM 090416 Miles: 0.18 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Weather channel had it at 15F (5F WC), however it felt warmer than yesterday. This week is just getting my wheels back on and then hopefully back to where I was at the end of Oct... A&W commute. Avg. 8:35 HR 153
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| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Commute run in. 2.5 mi Avg. 8:52 PM: Suicide night loop with John. 8 mi Avg. 8:04 HR 155
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| RM 090416 Miles: 0.01 | Saucony Rides #7 Miles: 10.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Commute run. Avg. 9:43
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| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Had a hard time getting to sleep last night but still woke-up a half hour before my alarm... Not the way to end the week. At least I'm over my cold and got in some mileage this week. Commute run in. |
| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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It is crazy how your life can change without you even realizing it. I've always been a hard worker 80+ hr weeks in grad school with 60-80 mph running. But that was obviously pre-children etc. Now however, it never seems like there is enough time to keep it all balanced. That is why I initially chose my blog title but some years really throw a different set of challenges by way to try and keep it. I guess the way to look at it is that I still get to do it all. Just at a smaller and/or redistributed scale. Anyway that intro just came from the fact that Jake took the time to ask if I would join them this morning and I'm glad I did. Our group of 10 runners met at the JRP. It was cold but since Jake and Allie were both in shorts I can't complain. It was a good run and good conversation. Thanks all.
Avg. 7:30 HR 158
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| Brooks Launch #1 Miles: 13.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family, Christmas prep and work day... |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Did not sleep well at all last night. Kept waking up... Commute run, no Garmin
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Slept a little better last night. Only woke up twice. Obviously a lot on my mind.
Commute run, no Garmin
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Very productive writing day. I feel like I had been in a fog for two years about this project. And all of a sudden I'm writing. The main thing is not focusing on the lost time and just making sure it actually goes out in 2012... Evening run with John, Suicide loop.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Commute run in. There was a fog/snow out this morning. Kind of eeire. I did see a deer as well. My wife is treasurer of my daughter's preschool and was wondering if I
know a CPA. I remember someone from the blog is a CPA that I've run
with, but cannot remember who. She is wondering about the going rate for
an audit of the school's books... Any leads would be appreciated. Thank
you!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| family day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Well today I turned 34. There was a time when I would have wanted to attempt 34 miles... At least I still had a good run. Avg. 8:28 HR 145
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Suicide loop. Avg. 7:45 HR 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy home run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Home loop. Avg. 7:51 HR 149
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Merry Christmas. My daughter got new shoes and insisted that she break them in. We did a short run and then played rolling down the grass hill since there wasn't snow to sled on :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Suicide loop with John. Avg. 8:41 HR 134
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run in. Avg. 8:56 HR 139
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. Busy day at work... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Half at home/half at work. Planned on a PM run but bailed... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| My knee was cranky this morning. I cut my run short. Saw Allie on Sunnyside and 18 deer on Foothill by the stadium. They were sitting in the grassy area across from the cemetery. I stopped to look at them for awhile and they gradually all stood up and walked away. Avg. 9:20 HR 135
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| JRP group run. There were 8 of us total this morning. I was thinking about bailing because of my week but as always was glad I didn't. I did stop with the first group instead of continuing on but overall had a great run with great conversation. I nice way to end the year. Happy New Year! Avg. 7:21 HR 158
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1909.50 | 28.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 1940.50 |
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| Saucony Rides #7 Miles: 363.50 | Asics DS-Trainer #4 Miles: 337.50 | Asics DS-Trainer #5 Miles: 248.00 | Brooks Launch #1 Miles: 429.50 | Saucony Rides #6 Miles: 439.00 | RM 090416 Miles: 18.85 | Adidas Adistar (flats) #2 Miles: 26.00 |
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| Night Sleep Time: 2066.50 | Nap Time: 6.00 | Total Sleep Time: 2072.50 | Weight: 0.00 | |
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