| Location: Vestavia,AL,USA Member Since: May 31, 2007 Gender: Male Goal Type: Other Running Accomplishments: Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.
Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
Short-Term Running Goals: NYC Marathon November 3, 2019 done
London Marathon October 3, 2021 done
Tokyo Marathon 202#???...
And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship and in memory of those lost to blood cancer...
DONE! $26,403.70
https://pages.lls.org/tnt/al/london2021/awende Long-Term Running Goals: Enjoy being a Masters Runner.
Get under 3 hours one more time... Personal: Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2561.50 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 | 2564.50 |
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| RM 090416 Miles: 32.69 | Saucony Rides #8 Miles: 542.50 | Brooks Launch Blue #3 Miles: 521.50 | Brooks Launch Orange #2 Miles: 505.00 | Saucony Rides #9 Miles: 490.00 | Adidas Adistar (flats) #2 Miles: 41.00 | Saucony Compression Socks 1&2 Miles: 179.50 | Saucony Fastwitch Miles: 66.00 | Saucony Shadow #1Black Miles: 192.00 | Asics Japan #1 Gold Miles: 12.50 |
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| Night Sleep Time: 2235.00 | Nap Time: 4.00 | Total Sleep Time: 2239.00 | 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 |
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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 to be in extra early to work this morning... So much for a campus holiday. Poor planning on my part but still got the work done. Commute run in. Avg. 9:49
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mid campus commute run in. Felt nice today. Glad it was still dark so I couldn't see the air, I could taste it though. Yuck! Avg. 9:27 HR 135 |
| 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 |
| Home loop in the pm. Avg. 7:46 HR 148
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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 |
| Busy day. Commute run in. Avg. 9:34
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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 |
| Even busier day... Glad it is Friday. Avg. 9:02
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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 |
| Only time for home loop. Spent the day with family activities... Avg. 7:35 HR 166 (note that the Garmin had to have been off as the first mile was 180 bpm)
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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 |
| Didn't sleep well last night but had a good day. Evening run with John from lab. Avg. 8:16 HR 140
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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 |
| Slept much better although less hours. A&W commute run. It was chilly out there this morning... Avg. 9:04 HR 140
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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 |
| For some ridiculous reason I was up at 4:30am... So I got into work a little earlier which was good since I was solid experiments from 5:30-3:15pm. Nothing special about the commute run in. I wish the inversion (SMOG) would have stayed away a bit longer after the snow storm. | |
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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 |
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Well I caught up a little on sleep. Too many people at work are sick to mess around with no sleep. Even though the air still looked smoggy the weather guy said it was a green day. I did a SugarHouse loop from home. Happy Hump Day! Avg. 8:35 HR 135
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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 |
| Later night. Went to dinner with an old friend from St. Louis who is in town to give a talk today. Slept in a little. It was cold this morning but I was too overdressed. There was a beautiful sunrise though... Avg. 8:44 HR 151
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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.
Avg. 8:56
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long run with a nice large group. It was a fun run and totally worth it but I pushed it too hard for how inconsistent my training has been. Did the way out with the whole group and then at the mill when the women broke off stayed with the larger group. That also happened to be when we started up hill and by the 7-eleven at the mouse of Big Cottonwood my gut said enough. After a pit stop I eased back into and caught up with Steve to finish off the run. We had a good conversation and helped each other as we attempt to figure out how to get back into it... As soon as I got home the girls were waiting at the door asking to go on a run so I went another mile or so with them (mostly walking). My knee was actually pretty angry with me later in the day but it was still worth it. Avg. 7:13 HR 162 Ascent 1527ft Descent 1515ft
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Shake out run after a long family day. Knee still complaining but that is not a surprise. I thought the toe running had completely gotten rid of that but I guess I was wrong. Avg. 8:12 HR 140
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Decided to stay on the treadmill today for both time and if my knee misbehaved. Already felt better than yesterday. |
| 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 |
| Trying to get some sleep. People are sick around me at work again... Evening stadium loop with John. Avg. 8:19 HR 138
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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 |
| Knee mostly behaving itself. Still looking at the sleep department. 7 hr is soooo much better than 5 hr... A&W commute run. Avg. 8:51 HR 146
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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 |
| Very busy work day. Ran into lab at 5:30am to get stuff set-up then home for PT conferences. The day was full with meetings as we had a visiting speaker. Did get both lunch and a very nice dinner out of the deal plus the face time with one of the world leaders of cardiac metabolism. Then back into lab until 11pm. Overall a good but very tiring day.
Commute in: Avg. 9:24 HR 141
Commute back: Avg. 7:08 HR 151 Obviously running downhill is better :)
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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 |
| Looking at another very busy day... Only time for commute run in. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Finally caught up on some sleep. Then a lazy breakfast with the girls followed by two hours at the pool splashing and playing. The weather didn't hit until after we got home and although I like snow runs I opted for a quick run on the treadmill. 8pace down to 6:30pace increasing every .25-.5 mile. |
| 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 |
| Cross training day. My wife and I decided to brave the snow and actually shoveled our drive. It too 2.5 hr because of the ice and the fact that we are a corner house so just a bit extra sidewalk. Then an hour of sledding with my daughter. Finished it off with a Memory Grove loop with John from lab. All and all a good weekend. Now back to the grind... Avg. 8:22
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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 |
| Always tough to go from "weekend sleep" to "work sleep". We have another visiting speaker today so another dinner and meetings... That also means getting in extra early. It was amazing but I saw the most people out this morning than I have in a long time. Especially for a 5:30am start to the run. Have a great week... Avg. 8:57 HR 134
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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 |
| Slept ok, even if not enough hours. A friend from Germany is visiting this week so he joined us for the work dinner last night. Another busy day today so only time for the commute run in. Had an Allie sighting just off of Foothill. Avg. 9:34 HR 136
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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. Nothing special. Avg. 9:22 HR 141
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Commute run in. Avg. 8:44 HR 141 PM: Treadmill. Just needed a little extra.
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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 |
| Broken record... Avg. 9:01 HR 146
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill run watching The Never Ending Story with the girls. Did a workout. Started at 8min pace and increased every 0.5 mi until the last mile and then every 0.1 mi until the end. Just under 35 min. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Southerly loop with John. Just gearing up for another crazy work week. One of these days I may be able to focus on running again. Did get some good family time both watching my youngest do her ballet class and some family swim time. Avg. 8:34 HR 134
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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 |
| Happy Monday everyone. A&W commute in. The weather felt nice this morning. Avg. 8:49 HR 145
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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 |
| Slightly cooler this morning but still a nice run it. I was feeling good on the downhill portion but then I remembered doing the A&W commute means 2 mi down then 4 mi up. Still a good run. Can't believe that Jan is already over...
Avg. 8:38 HR 156
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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 |
| Happy February I can not believe a month is already gone from 2012! I had to work late last night so I slept in this morning to say hi to the girls before heading into work. I also took a different route in and did the Ave commute run in. Avg. 8:29 HR 146 Ascent 1055 ft
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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 |
| Worked from home until the girls got up and then went into work after dropping them off at school. They enjoy that so much. The day was so-so but ended it with a nice run south with John. Overall felt good today.
Avg. 8:37 HR 139
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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 time for the commute run this morning. Man was it windy! Reminding me of being back in Chicago :) Have a great weekend! Avg. 9:20 HR 150
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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 |
| The girls requested that I run while watching a movie with them. So I did the treadmill. We watched Toy Story 3. I did an acceleration run. 8 min increased 0.2 mpm each mile until the last mile then every 0.1 mi. Finished in 59:30.
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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 |
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Southerly run on own. Out and back. The wind had died down and it wasn't too cold. Overall felt good. Did almost exactly the same pace as yesterday although this was outside and on a hilly course. Avg. 7:29 HR 152 Ascent 1231ft Descent 1156ft
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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 |
| Slept in but did not sleep well. Only had time to commute in.
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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 |
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AM: 2-A-Day, decided to cut the run in half when faced with the wind this morning. I know I'm a wimp. Slept better last night. 3mi Avg. 8:21 HR 146
PM: It is so great to actually be working in some workouts instead of just sanity running. Although it was much nicer out this evening I jumped on the treadmill. I did my favorite acceleration run. Start at 8mpm then increase 0.1mph every 0.1mi. I did that down to 6mpm then every 0.5 mi until the last mile where it was every 0.1mi again. If you are still reading kudus. The long and short of it is that I did 5 mi in 32:05 starting at 8:00 and finishing at 5:22. 5mi Avg. 6:25 maxHR 186 (no average on my treadmill)
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| Saucony Rides #8 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Long day so far. Only time for a commute run. Solid experiments from 7:30am-12:30pm. Then on to the computer for analysis... Mi 2.5 Avg. 8:49 HR 150 PM: Had a much better day overall than yesterday. These evening run was very "foggy" though. Both in the weather and in my head. Did a southerly loop with John. Mi 9.5 Avg. 8:46 HR 127
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| Brooks Launch Blue #3 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Since I only had computer work today, I opted to change around my schedule and work from home. Started on the computer until my wife had dropped the girls off at school and then went for the Suicide Loop run with her. It had been a very long time since just the two of us had run together. The weather more or less behaved and it was a good run. Now back to typing... Avg. 8:36 HR 139
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for the commute run. It was nice working from home yesterday but that does cause a few odds 'n ends to pile up... Avg. 9:36 HR 141
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| Saucony Rides #9 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 |
| Woke up early and went for a nice morning loop. About half way through got to see a very nice sunrise. It is nice to be back in the half century club... Back in time to make waffles with my youngest. Avg. 8:25 140
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| Brooks Launch Blue #3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lazy day. Treadmill run. |
| Saucony Rides #8 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Commute run. 2.5 mi Avg. 8:35 PM: Evening memory grove loop with John. Felt tired for obvious reasons. My class lecture went well. Largest class yet. 7 mi Avg. 8:19 HR 154
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| Brooks Launch Orange #2 Miles: 9.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Caught up on some of the sleep I missed last night. Said good morning and happy V-day to my girls and headed to work. Did an extension on the A&W commute run. Still very tired but better than yesterday. Avg. 9:07 HR 151
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| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 7.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Busy day ahead, commute only. Avg. 9:04
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| RM 090416 Miles: 0.01 | Saucony Rides #8 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Reset. This has been a hectic week and I opted for sleep and a run this morning. It is good to find that balance. Obviously after 34 yr I'm still looking. The run was great and I did a commute run via Memory Grove. Avg. 8:30 HR 144 Ascent 1307ft Descent 993ft
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| So much for that balance. I obviously have too many passions in my life. I guess that makes it one beautiful bouquet though. Mid-campus commute run, it was the only additional time I could spare. Starting today I had already put in over 50 hr since Monday... Avg. 8:37 HR 136
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| Saucony Rides #9 Miles: 3.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Wanted to get in a good run before the family woke up and had to stop by lab for about an hour. So still woke up to the alarm ran into lab and then on to Memory Grove again. This is a fun loop. The weather was perfect and there were so many people out this morning. I didn't make my 50 again for this week but I refuse to be a mileage whore again and for now will let the count lie where it falls...
Avg. 8:08 HR 142 Ascent 1647ft Descent 1678ft
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 Miles: 11.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice group run. It was a smaller get together but still good. Started with James, Allie and Jake. Then dropped off James at 5mi and Allie at 8mi. Random running south of Sugarhouse and on campus. Avg. 7:27 HR 156
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| Saucony Rides #8 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Southerly out and back. Slept in this morning because of the holiday and ate breakfast with the girls before they dropped me off at work. The weather was awesome this evening and I even put in two miles under 7min. I can definitely feel that my legs are coming back. Slowly but surely. Avg. 7:22 HR 154
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| RM 090416 Miles: 0.10 | Brooks Launch Blue #3 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| And the teeter, totters... Finding that balance is a constant effort. Stayed up a little too late last night talking. Commute run directly in to a very full morning. Avg. 9:26 HR 149
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| Saucony Rides #9 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 |
| Took some sleep time and some thought time today. Did a City Creek run with John. It had been too long since I'd gone any distance up the canyon. It was so nice and quiet up there. We did manage to run into another person though even at 9pm...
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| Brooks Launch Orange #2 Miles: 9.00 |
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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 |
| Still catching up on sleep and thought time. Worked from home in the AM to do another run with my wife. It is nice to get these in from time-to-time. Suicide loop before getting dropped off at work.
Avg. 8:37 HR 152
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| Saucony Rides #8 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Got ahead of myself with mileage this week. Good news is my legs are still behaving, just don't want to push my luck. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Plan was for an early AM long run. However, the 20 mph wind w/ 30 mph gusts changed my mind. I know, wimp. I remember days going out in hail storms. Anyway I did 3 mi on the treadmill and will wait and see how the afternoon/evening shapes up. There is supposed to be snow, but that is fine without the wind. I hope the wind isn't as bad out at Saltair for Jake, Fritz and all the rest racing the 15K this morning. With a west wind the turnaround is going to be tough...
AM: 3mi
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| Brooks Launch Blue #3 Miles: 3.00 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Group run from Highland High. Got there a little early and Fritz was already there so we did a mile warm-up. Then by the time I got back to the cars Jake, Andrea and Adam (ACorn) were there. We did a major loop south and then Fritz and I finished off with a loop of SugarHouse. A fun run with great company. Made it fly by. With the earlier start managed to get in the extra miles and still have time for breakfast before church. The afternoon was family time hitting up both the history museum and the zoo for an hour each. Nice to have season passes... Avg. 7:31 HR 153
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| Brooks Launch Orange #2 Miles: 16.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only a commute run. Had three meetings today and had to work in the evening to make up for the lost time... Avg. 9:35 HR 137
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| Saucony Rides #9 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sleep over running today. Don't like making that decision but sometimes it is the best training choice. |
| 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 |
| A&W commute run. There was some wind but fortunately it was blowing in the right direction so as only to be in my face the first mile. Avg. 8:45 HR 135
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| RM 090416 Miles: 0.11 | Saucony Rides #9 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: We had some snow last night but the ground was mostly snow free. There was a good layer of ice but otherwise things were fine. Much cooler this morning but with the direct commute run in I wasn't out there long enough to notice :) 2.5 mi Avg. 9:23 HR 137 PM: Nights like tonight are how you know I'm crazy. Out in the PM, in drizzly snow in the dark in the cold. But you know what it actually felt pretty nice. The other fun part is when you do see another runner (I saw two) there is an extra effort to wave hi, saying "Hey we are both crazy but nice job." 6 mi Avg. 7:33 HR 155
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| Brooks Launch Blue #3 Miles: 8.50 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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AM: Shortest night of sleep this week. Not too shabby. Mid-campus commute run, nice and early. Early enough that I got to break in a lot of the snow that fell last night. There is something so satisfying about being the first person to run down a street or sidewalk that has no prints on it. Happy Friday all... Mi 3.5 Avg. 10:02 (not a typo) HR 140 PM: Treadmill warm-up mile for PT. Mi 1
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| Brooks Launch Orange #2 Miles: 4.50 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Late afternoon run. Had to stop into work for about 15 min so I did a run to Memory Grove overlook from home with the brief stop off. Good day overall. The girls had been sick and I thought my wife and I were going to miss it but I was coughing some and my wife woke up with a bit of a cough. Good news is the running seems to help clear things out. Avg. 8:00 HR 137 Ascent 1805 ft Descent 1836 ft
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| RM 090416 Miles: 0.25 | Saucony Rides #9 Miles: 11.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Busy morning at church with my youngest singing, my wife hosting the coffee hour and then talking to the confirmands about baptism. After all that decided there was no way to pass up 55F weather and the whole family went for a run to and around SugarHouse. The girls really like to run some now as well so I bring the double stroller and they take a few blocks in the stroller and then a block running. My youngest even ran the whole hill near the Rose Gardens. Finished off with a stop for ice cream before running home. 5mi Avg. 10:23 HR 121 PM: Suicide loop with John in the PM. Weather still nice. 7mi Avg. 8:32 HR 132
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run in. Nothing special "It's just another manic Monday (oh-woe)... :) Avg. 8:56 HR 135
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| RM 090416 Miles: 0.05 | Saucony Rides #9 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Decided to sleep in to stick with 7 hr total. Then did a longer Memory Grove commute into work. I had a busy day planned and it got much busier. I received a call from the NIH and they increased the pay line for my grant. Works like golf; 10 is perfect. In 2010 they paid 40 and below, in 2011 they paid 30 and below, for 2012 they had announced 19 and below but yesterday increased it up to 25. I scored a 24 so I just made the cut... For those of you who knew I was looking for jobs this does change things and means I will be in UT for most likely another year. Still had to come back into work after dinner until 10pm but the effort is paying off.
Avg. 9:08 HR 149
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| RM 090416 Miles: 0.22 | Brooks Launch Orange #2 Miles: 9.00 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Commute run in. 2.5 mi Avg. 8:41 HR 140 PM: Suicide loop plus SugarHouse with John. Nice evening for a run. 9 mi Avg. 8:39
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| Brooks Launch Blue #3 Miles: 9.00 | Saucony Rides #8 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Front heavy mileage week. Today and tomorrow I have crazy busy work schedule so just a commute run in. Avg. 9:38
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| Saucony Rides #9 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| No that isn't a typo. With the good news on Tuesday a bunch of stuff was shifted around and I had to work extra late last night. Unfortunately I also had to be in extra early today... Commute run in and then 10 hr of solid work without a break. |
| Brooks Launch Orange #2 Miles: 2.50 |
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| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Family run to SugarHouse. Caught up on some of the missing sleep from the day before. |
| Saucony Rides #8 Miles: 4.50 |
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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 |
| Travel day. I am attending a meeting in Boston this week. I have a talk in 12 hr so am going to get some sleep now. I'm still a minute long but I'm sure when up on "stage" I will talk faster.
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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 |
| Travel running. I hit the treadmill this morning because I didn't want to get lost and miss my talk. It went very well and I've already received a number of great comments. the run was a little quick do to time and being on the treadmill. Typical acceleration run. The weather is amazing here. I took a walk around the park in between sessions and it amazes all the people, a true "city" feel.
Avg. 6:46
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| Brooks Launch Blue #3 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 |
| Trouble sleeping last night so I slept in and then ran on the treadmill after dinner. Did a hard run on the treadmill, acceleration style. It felt so good.
Avg. 6:30
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| Brooks Launch Blue #3 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Did make it up early this morning. Did a run to Harvard from my hotel near Beacon Hill along Charles River. There were a lot of people out this morning and it was fun "racing" the crew teams. The extra bodies had me pushing. In the evening I did a walk along the Freedom Trial and then to the Long Wharf to see the nighttime skyline. Avg. 7:09 HR 168
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| Brooks Launch Blue #3 Miles: 9.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Same run as yesterday but went a couple bridges further west before turning around. I also took it a bit slower. I'd turned the last few days into bit of races.
Avg. 7:57 HR 148
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| RM 090416 Miles: 0.10 | Brooks Launch Blue #3 Miles: 11.00 |
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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 |
| Travel day back to UT via Detroit... Overall a good meeting but happy to be home with my girls.
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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 |
| Did 9 miles on my own. Took a bit of it fast running some along the Des 10K. Then when I got home both girls insisted on running some with me so I did 0.75 mi with my oldest and just over a 0.25 mi with my youngest. It was a super windy day!!! For the 9 mi portion. Avg. 7:06 HR 170 but I think there was static as it has a bunch with maxHR > 200
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| Saucony Rides #8 Miles: 10.00 |
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Planned on running this AM but opted for the sleep. I did not want a repeat of my last trip resulting in a cold for two weeks. So in the PM I did 2 mi on the treadmill to get warmed up for PT. |
| Saucony Rides #8 Miles: 2.00 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Well back to the grind. Last week's change of scenery was nice but I did miss the family. Coming back to the pile of work that was waiting (and growing) while I was gone is daunting but I'm getting used to it and also got a surprising amount of work done while gone. I know see why traveling can be good because the time on the airplane with no distractions is great. AM: Commute run in.
2.5 mi Avg. 9:04 PM: Southerly loop with John.
10 mi Avg. 8:40 HR 129
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| Brooks Launch Orange #2 Miles: 12.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Only time for the commute run in. A real bummer as I had it on my calendar since last week that I was going to do the Black Sheep workout this morning :( Maybe next Tuesday.
Avg. 9:36 HR 132
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| Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Legs felt tired today. Maybe I was too spoiled being at sea level all last week. Avg. 9:01 HR 132
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| Brooks Launch Blue #3 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up late so I slept in and hitched a ride to work. After the girls were done went back to work and did the Memory Grove loop. It was perfect timing for a sunset over the Salt Lake and hitting the Grove just in time to see the Capital Building all lit up. Avg. 7:46 HR 162
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| Saucony Rides #9 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Timed another run for a sun show. This time just perfect for a very colorful sunrise. The weather was perfect. Short sleeve and shorts. A&W commute run. Avg. 8:19
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| Brooks Launch Orange #2 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Race: |
Running of the Leopards 5K (3.11 Miles) 00:16:07, Place overall: 6, 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Well I did a race. I ran it hard but looking back at last year's race report for this one was almost in the exact same mind set. The fact that I smashed that time and felt MUCH better after doing that is a great sign. As is the consistent theme in my life work and sleep have taken a toll on the training but the stress levels have significantly lessened the last week. I think that has helped. The more positive the outlook the overall better things get.
I ran to the race start and then met up with another Adam (ACorn) we did a little extra up the canyon. There was a nice tailwind coming down. The start was very crowded this year with a number of people up there that should have been a bit farther back. I was fine lining up in the second row because I honestly had no idea what I had in my legs today. They started a few minutes late after a bunch of teacher/principal photos but it was an ok start 50 m in. I was content to stay in the third pack for the first 1/2 mi. Since I had just reread my race report I knew my splits from last year and wanted to stick with them as close as possible or whatever my body would allow me. Coming around the corner by the Post Office I was happy to see my three girls standing there cheering me on. My wife got a new camera as a late Christmas present and was happy to get some really good pics.
Mi 1: 5:16.73 HR 178 about 3-4 seconds faster than last year and felt good. I just went with it from there. There were two groups of three people ahead of me going onto foothill and I really wanted to catch the chase pack. By the turn onto Sunnyside I was catching them just as ACorn was passing me. I attempted to go. Mi 2: 5:14.73 HR 185 about 18 seconds faster than last year and still felt easy. Now this last mile is where I crashed mentally last year. I was feeling much better and believe it or not my breathing was not that labored. I was catching up with another of the high school guys and wanted to get him before the track. I pulled alongside and he had pretty good support along the course and people started cheering for him to get me back. That helped me and I pulled away going onto the track.
Mi 3: 5:10.38 HR 188 about 16 seconds faster than last year, my HR tells me I was pushing but it felt good.
However with about 300m to go I just didn't have the racing feeling. Same as last year??? Three guys went to pass me in the final 150m. After the third one I had enough and finally mustered a "high school finish" to pass him back before the line. I wish I would have hammered the track but just didn't as much as the people passing me. My family had jetted down Sunnyside to beat me to the track and were
there to cheer me on. My wife got an awesome picture of me "flying" down
the final stretch. 
0.1 M: 0:28.17 HR 191 Final time 16:07 (Chip)/16:09 (Garmin) ~40 seconds faster than last year! NEW PR! Both wind and grade aided but hey I'm in my mid-30s, I'll take it... My girls were adamant about running a race so afterwards we did a loop on the outside of the track. They really enjoy the excitement of these events...
In the end I am super happy with the time. I was glad to get to chat with ACorn, Steve and a former BYU track star whom I'm embarrassed to say that even though we did a cool down together I'm blanking on his name right now. I'm still not sure how to get my competitive edge back but I think having run one of my fastest times ever with negative splits the entire way better get some confidence back!!! After the race took the girls hiking for a little behind campus. Now unfortunately off to work. Have a great weekend.
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| Adidas Adistar (flats) #2 Miles: 9.00 | RM 090416 Miles: 0.10 |
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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 |
| Was planning on meeting up with John, but sleep won out for him and I was solo this AM. It was nice weather for running and except for the mouth of Parley's was warm. Took it easy and just tested out the legs after yesterday's race. Overall, very happy with the feel. Southerly loop... Avg. 7:59 HR 143
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| Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I passed the 2-day test. My legs feel good this morning. It was a nice run in with some spring showers just at the start and just at the finish. Not enough to get me wet but enough to feel refreshing. A&W commute run in. Avg. 8:33 HR 148
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| Brooks Launch Blue #3 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 |
| Only time for the mid-campus commute. Speaking at another symposium this week and trying to get some extra stuff into the talk... Avg. 8:53 HR 144
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| Saucony Rides #9 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 |
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In lab late last night but took a little longer running in this morning to think some things out for the talk (and relax in this beautiful running weather!). Talk is tomorrow as part of a full day symposium. Did the Memory Grove commute run in. Avg. 8:22 HR 141
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| RM 090416 Miles: 0.03 | Brooks Launch Orange #2 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Symposium day. Late night (12:30am) in lab. Then slept in a little before a mid-campus commute run. Avg. 8:54 HR 150
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| RM 090416 Miles: 0.25 | Saucony Rides #8 Miles: 3.50 |
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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 |
| The talk yesterday went well but it was a long day. From the symposium straight to a dinner that home... I hardly had computer access for yesterday and came in to >60 e-mails. I don't know how the bigwigs do it as I'm sure my boss gets >150 e-mails a day... Although I have to admit ~90% of them never have to be opened. A&W commute run. Avg. 8:16
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Avenues loop with John. The weather was perfect this morning. We got the run in before the wind hit. Avg. 8:30 HR 134
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| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 9.00 |
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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 |
| Busy day. Up for a run with ACorn and Jake. We just missed the weather. I cannot believe it started snowing after being 80F yesterday!!! Then into church and after a little family time had to get to work. I postponed my deadline from last week because of the symposium but it has to get done by tomorrow... Avg. 7:26 HR 149
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| RM 090416 Miles: 0.02 | Brooks Launch Orange #2 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: I feel my behavior is often ironic considering what I study. I research metabolism and heart disease so I should know that sleep is important. All too often my sleep suffers to get in the exercise I also know is important from studying obesity and diabetes... It was a busy weekend trying to get in family time, work time and a little exercise. I did not make my self-imposed deadline. So the fun continues. A typical Garfield Monday :) Lower campus commute. 4.5 mi Avg. 8:45 HR 133 PM: Kept it going. Sometimes the best way to think is to be running. Did the suicide loop with John. 7 mi Avg. 8:13 HR 133 (funny about the HR that isn't a typo)
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| RM 090416 Miles: 1.06 | Saucony Rides #8 Miles: 11.50 |
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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 |
| Thought about completely skipping a run today. Was exhausted by the time I finally got to sleep last night. Slept in and hitched a ride to work. Initially thought I might do a track workout with Jake and crew but with the extra work hours this weekend opted out. Then after the girls went down I decided a short quick SugarHouse loop would be best before heading back to work... Avg. 7:26 HR 165
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| Brooks Launch Blue #3 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Slept in and worked from home today. The most productive day I've had since before my trip to Boston. Nice being able to eat meals with the girls. After they went down did a southerly loop with John and then back into work until 11:30pm. At least I had sleep the last two nights... Avg. 8:23 HR 151
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| RM 090416 Miles: 0.25 | Saucony Rides #9 Miles: 9.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Finished 15 of the 18 pages I needed to complete this week. The problem is the final 3 pages are going to be 75% of the work... A&W commute run in.
Avg. 8:51 HR 136
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| RM 090416 Miles: 0.05 | Brooks Launch Orange #2 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 |
| The candles are burning at both ends. The good news about getting my grant is that I got a grant. However, it did push a few other deadlines I had up a number of months (Sept 1st to May 1st). So it has meant some longer work hours. This morning was rough with an early experiment start and the worst running weather this winter. 34F with 20mph winds and snow/sleet. I had to run with my eyes closed it was stinging so much. But I made it in and got the experiment done. Hopefully I will have a little breathing room for Easter weekend. Avg. 9:06
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| Saucony Rides #8 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 |
| Slept in and then headed up Parleys to cheer on the 10-miler start. It was cold up there 19F! After my wife and a few bloggers started I headed to the finish with the girls. Was happy to see ACorn in the lead with no one in sight behind him, other than Fritz along for the ride. Not too long after my wife came into view with a full 6 minutes on her previous PR for the course and distance to finish in 1:12! A bit of family time after that including egg painting and a picnic dinner at the zoo. Managed to squeeze in a solo southerly loop, the weather was perfect. Avg. 7:02 HR 160
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| RM 090416 Miles: 0.35 | Saucony Rides #8 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sleep won out over running today. Then had to work in the PM. The day was excellent though with a nice pancake breakfast before church, a backyard egg hunt for the girls and a late lunch at a friends house. |
| 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 |
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AM: Up late last night and early this morning... Direct commute run in. Mi 2.5 Avg. 9:39 HR 131 PM: Managed to get in a second run from lab after dinner. Did the Memory Grove overlook loop. Mi 6 Avg. 8:12 HR 148
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| RM 090416 Miles: 0.20 | Brooks Launch Blue #3 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 |
| Slept in a little after another late night. The weather was so nice this morning. Did the Memory Grove commute run in. Avg. 8:42 HR 145
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| RM 090416 Miles: 0.04 | Saucony Rides #9 Miles: 9.00 |
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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 |
| Time is just so out of control. I cannot believe that we are already 1/3rd through April... I decided to squeeze in a few extra miles this morning and keep up mileage front loading the week. I felt this was very important considering the forecast for the next few days. They were spot on too. Just as I was heading home the front came in and with it the wind and rain. I hope it is calmer in the AM... In any case I added on some of the Avenues after the A&W commute run. Avg. 8:26 HR 143
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| RM 090416 Miles: 0.37 | Brooks Launch Orange #2 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: So sleepy, so sleepy, so very very very very sleepy... If you have seen The Producers (2005) the line before is sung to the song Leo sings when in his office. It has been a long week but things are getting done. The weather was nice enough to not be raining during my run in. Commute run.
Mi 2.5 Avg. 9:37 HR 132 PM: Well I was still tired but I know I won't be able to get a run in tomorrow so I did a second run. To top things off I decided to do a TRACK WORKOUT!!! On my way down to the track (Highland), I was thinking there is no way I can do this. But Jake and the Tuesday track crew inspired me to at least get on the track and go through the motions. Experience has taught me that once you get your legs moving the body will follow. It had been so long since I'd done a track workout that during the first two splits I converted the time wrong in my head and thought I was running 10 seconds slower than I actually was. I think this ended up helping me, as when I figured out my mistake on the 3rd repeat it gave me a huge adrenaline burst. The workout I had decided to do was 6x400 with 200 recovery of 100 walk 100 jog. The goal was to do each one slightly faster, I went off the blocks a bit fast. Here's the breakdown. 2 mi warmup to track Avg. 7:01 HR 146 75.3 HR 152 (rest 1:39 HR 138)
78.0 HR 163 (rest 1:54 HR 134)
77.2 HR 160 (rest 1:50 HR 143)
73.5 HR 168 (rest 1:43 HR 151)
72.4 HR 172 (rest 1:52 HR 153)
72.9 HR 173
2.5 mi cool down back home Avg. 8:44 HR 143 I am very happy with this workout. Especially the last two quarters. They are real confidence builders after how fatigued I've felt from work this week.
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| RM 090416 Miles: 0.12 | Saucony Rides #8 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 |
| As predicted no run today. I worked from home in the AM and then a ride into work. My throat was a little scratchy, too many sick people at work. |
| 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 |
| Well, I'm now one of those sick people. I need to get more sleep. I was in bed for 9 hr but it was restless with some coughing. I'm feeling a little better now but definitely foggy in the head. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Feeling much better after a full night's sleep and two days of rest. Did a late afternoon run and then both girls wanted to go for a little so I ran 1mi with my 5yr old and 2blocks with my 3yr old. Both wanted to go more but I told them they had to hold their horses. My loop was the southerly loop. The weather was nice. I am glad I took the time to get this run in. I almost bailed again but it made me feel even better. Avg. 7:25 HR 155
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| Brooks Launch Blue #3 Miles: 10.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Presented at lab meeting this morning. Up late preparing. Commute run only. Avg. 9:00
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| Saucony Rides #8 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Evening north loop with John. Avg. 8:25 HR 134
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| RM 090416 Miles: 0.12 | Brooks Launch Orange #2 Miles: 11.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Avenues commute run. Last two miles have 500 ft of elevation gain. Avg. 9:08 HR 141
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| RM 090416 Miles: 0.28 | Saucony Rides #8 Miles: 6.50 |
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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 |
| AM southerly run in a nice spring sprinkle. Avg. 7:59 HR 141
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| Saucony Rides #9 Miles: 9.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: In early to work. Direct commute. Mi 2.5 Avg. 9:18 HR 138 PM: Run with John. Mi 7 Avg. 8:18 HR 145
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| Saucony Rides #9 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Had the honor of pacing the leaders in the women's half marathon for a hard workout. I had contemplated entering the half but with heading out of town later in the day I thought it would be better not to race. Instead I ran up to the start to cheer the racers on. At the start I found Andrea and asked her if she would like some company and she agreed. So I went a bit down the road and joined in with her, Emily, Steve and Bill as they passed. The women were going strong and Andrea told me her goal of pacing just under 6 min. I told her I could just go to Sugarhouse but between the excitement of the race and seeing the strength and focus of her determination I kept going until ~7-8 mi mark. Then headed up the hill to home and a bit of family time until heading to the airport. I was glad to hear that Andrea kept the lead and ended up winning in 5:58 pace, that is spot on prediction powers.
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| Brooks Launch Orange #2 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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| | Race: |
"5K" at ASBMB San Diego (3.41 Miles) 00:18:53, Place overall: 2 | | 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 |
| In San Diego for the Experimental Biology
(http://experimentalbiology.org) conference. It is my first time
attending this meeting and it has been good so far. They had a small fun
run that I wasn't sure what to expect. It was a good race. Turned out
that a 4:16 miler showed up and stole the show but he was a good guy and
we had a good warm-up so I knew what I was getting myself into. My
hotel is only about 1 mi from the waterfront so I ran to the start, did a
little extra and then did more with the eventual winner. The race went
up and down a few of the outlets of the bay and had two hairpin turns
but was what I expected for a race of ~100 people. Due to some
construction there was a last minute course change so it was long but
that was fine. Warm-up: 5+ Avg 8:02 HR 143
Mile 1: 5:17 HR 180
Mile 2: 5:36 HR 187
Mile 3: 5:46 HR 189
0.41 mi: 2:13 HR 189 (5:28 pace) TOTAL 18:53 for 2nd place Cool-down: 1+ Avg 9:13 HR 139
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| Adidas Adistar (flats) #2 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Wow, I didn't realize my mileage for last week. The good news is that my legs are just fine. I've been so afraid of mileage since my last injury but so far so good. This morning was just an out and back along San Diego bay. Still "foggy" outside but he weather is nice. Long day of talks, etc. Now to spend a little time tweaking my talk for Wednesday...
Avg. 7:36 HR 144
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| Saucony Rides #8 Miles: 9.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| The sun really came out today and I enjoyed a midday break between two of the main sessions. It was a good pause in the day and I saw a ton of fun stuff, including a number of pelicans. Avg. 7:03 HR 153
|
| Saucony Rides #8 Miles: 8.50 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had some social time last night and slept in a little this morning. Today was my talk. I was concerned that being the last day that the attendance would not be great. However, the head count was about 200 people so I was happy about that. I also received some good feedback after which is always nice to hear. Then a few additional sessions before heading home. |
| 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 |
| Back home and back into it. Slept in a little to see the girls for breakfast and hitch a ride into work. Then after a very full day did a southerly loop with John finishing just as the weather was starting. It must have dropped 15 degrees in the last 10 minutes of the run. Avg. 8:22 HR 136
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| Brooks Launch Orange #2 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 |
| Had to be in early to work, so only the commute run in. Avg. 10:04 HR 127
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| Brooks Launch Blue #3 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
|
Thank you to Chad R for suggesting the long run this morning. It was further than I would have planned but a lot of fun. Thank you for the good conversation and company. I think you are more than ready for your marathon. Up and down Emigration Canyon from Sugarhouse. 1st 1/2 UP Avg. 7:48
2nd 1/2 DWN Avg. 6:13 Finished with a run around the block with the girls to get the full 19.
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| RM 090416 Miles: 0.06 | Saucony Rides #9 Miles: 19.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I was feeling off today. Probably the mileage yesterday. Slept in and then did a family day with church, shopping and a dinner at the zoo... Ran in the evening with John. Avg. 7:59 HR 135
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| RM 090416 Miles: 0.04 | Saucony Rides #8 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Up too late last night. Back to the Monday grind. Slept in and had the fortune of running into Jake at Sunnyside and Foothill. Ran in the last little with him and talked about his and Andrea's halfs on Saturday. You two are really tearing it up between Boston, SLC 1/2 and this race. Really looking forward to what this season brings to UT running.
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| Saucony Rides #9 Miles: 2.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Long day at work. But I got to start the day working at home and ducked in to see my daughter's school performance before hitching a ride in. Then an extended southerly loop with John. Avg. 8:32 HR 129
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| Saucony Rides #8 Miles: 11.00 |
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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 |
| Trying to get more sleep. So I stayed in bed an extra hour. Then did an A&W - Popperton commute combo. I was feeling so slow this morning... It probably didn't help that mile 6 has 331ft of elevation gain.
Avg. 9:19 HR 133
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| Brooks Launch Blue #3 Miles: 7.00 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Direct commute run. Avg. 8:59 PM: Decided to go to City Creek and run up it. Started from the gate and went to the very top. I cannot believe how long it has been since I've been up there. It had been a long time since I'd even been past the gate. Considering I used to run there over three times a week it was like a stroll down memory lane. So beautiful. Avg. 8:14 HR 134
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| RM 090416 Miles: 0.11 | Saucony Rides #9 Miles: 13.50 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mid-campus commute. It was interesting seeing all the excitement for graduation today. I often forget that I am on campus because I'm up in the medical area. Avg. 10:20
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| Brooks Launch Orange #2 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
I had tossed around a few ideas of what I wanted to do
today. At first I thought about running a 5K time trial, as I was not making it
to a race. But in the end opted for a 5xmile. I did one mile warmup, one mile
on one mile off for 10 miles and then a two mile cooldown back up home.
Split, Avg. HR, net elevation change
Warmup 1mi 8:46 148 -128ft
5:58 169 -37ft
8:00 145 8ft
5:50 170 -60ft
7:24 146 -63ft
5:44 172 -57ft
7:34 148 -15ft
5:51 177 5ft
7:45 152 17ft
5:39 178 -42ft
8:37 145 46ft
Cooldown 2mi 9:11 144 307ft
Overall I felt good about the workout and the effort.
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| Saucony Rides #8 Miles: 13.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Early AM run with John up at Jeremy Ranch. This was my first time heading up there. It was cold but that is a blessing come summer. It is a nice run and I will want to do it again. Avg. 8:08 HR 133
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| Saucony Rides #9 Miles: 9.50 |
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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 |
| Most of the radio silence the last week was that I was on vacation. The first "real" vacation we have taken as a family. Today was day one and we spent the day in the car heading down to arches. VERY amazing. Did some hiking including a hike to Delicate Arch carrying my youngest in a pack. |
| 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 |
| Stayed at a hotel in Moab last night. Got up before the rest of the family and ran to the Colorado River and a bit along that and then up to the gate house of Arches and back to the hotel. So beautiful watching the sunrise in the canyon around the river. Avg. 7:56 HR 141 |
| Saucony Rides #9 Miles: 9.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Up before the family again. This time we tented in Dead Horse State Park. I did a trail run that was mostly along the rim of the canyon overlooking Green River. Another beautiful sunrise run. Avg. 8:30 HR 143
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| Saucony Rides #9 Miles: 9.00 |
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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 |
| Final night of the trip, this time in Goblin Valley State Park. Tenting again. The neighbors were a bit loud but after another full day of hiking carrying my youngest I was pretty tired. This is the ultimate natural playground. Then back in the car up to 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well back home and back to it. Today was scheduled as a clean out the inbox and prep for next week day. A&W commute run in. Avg. 8:50
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| Brooks Launch Orange #2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Well unfortunately work doesn't stop when you go on vacation so I had some make-up to do. I got up early and ran into work. Did some things for a while and headed back home in time to get the family to go to The Race for the Cure. This is the 2nd annual for my wife and oldest daughter. They do it in memory of my Mother-in-law and in support of my Grandmother. It also helps that it coincides with Mother's Day and my daughter's b-day (now 6). She covered the whole distance on her own two feet only waking through the water stop, finishing in a 45:56. I played leapfrog pushing my youngest along the entire course. It was fun sneaking past her and finding ways to surprise her along the course. In Avg. 9:06 HR 131
Out Avg. 7:37 HR 133
"5K" no time for me...
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| Saucony Rides #8 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Family run for Mother's day after church. We just did a loop of SugarHouse and then stopped for ice cream. Avg. 9:31 HR 122
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| Brooks Launch Blue #3 Miles: 4.50 |
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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 |
| AM: Commute run in. Avg. 8:59 HR 132 PM: City Creek workout. Decided to do some faster stuff today. I was exhausted from a late night of catch-up but wanted this anyway. Plan was to run up City Creek and then push the way down. I did not look at my Garmin once the entire way down and just ran on feel. I didn't even look at the end and waited until I got home to check my splits. So it came out to 4 mi warm-up and then a 4 mi hard push. Miles 1 and 5: UP 8:09 HR 152 DOWN 5:33 HR 172
Miles 2 and 6: UP 8:03 HR 159 DOWN 5:42 HR 174
Miles 3 and 7: UP 8:20 HR 155 DOWN 5:25 HR 180
Miles 4 and 8: UP 8:19 HR 158 DOWN 5:07 HR 188 I was pushing hard for the 5:07 and if I hadn't parked on the other side of the gate house think I would have been under 5. I had to pause as someone happened to be coming out of the bathroom at the very same moment I was passing and then two dogs were on long leashes on the other end while someone was at the drinking fountain. I was surprised to see that but happy with the overall effort. At the 3 mi marker I saw a deer and then 2 more about another 200m up the road.
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| Saucony Rides #8 Miles: 10.50 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM: Commute run in. Mi 2.5.
PM: Easy Avenues run with John. About 4 miles into the run I felt a twinge in my left foot. It went away and I did not notice it the rest of the run. I got back home sat down for a little and when I went to get up there was a sharp pain on the outside of that same foot with some tenderness in my calf and shin. I iced the foot and it actually hurt more. Took some naproxen and went to sleep. Mi 10.
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| RM 090416 Miles: 0.04 | Brooks Launch Orange #2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Well the foot is still bad. I did the commute "run" in but about 10 steps during the way there was a sharp shooting pain on the foot. The pain is not constant and I do not feel anything if I just press on the foot. If I try and point my toes I do feel something. Mi 2.5. |
| Saucony Rides #8 Miles: 2.50 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spoke to one of my doctor friends yesterday and am on prescription does naproxen for a few days. I'll do the commute run in tomorrow. The foot felt better but not sure if that is just the meds covering it up. It seems like there was a cramp in the foot and if it was agitated would cramp on the top of the foot causing the pain. |
| 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 |
| Commute run in. Foot only hurt two steps. My concern with pain like that is that I find the foot fall to avoid pain but it changes my form and causes injury somewhere else. I will take it easy a few more day and see about getting back into it after a total 1 wk of easy/off. I have been running distance for 18 years now with regular injuries. I would think I would get "used to it" or learn a secret to avoid it but each one is just as frustrating as the previous. Especially with the long break since the tear in the hip. I really want to get in another marathon attempt... |
| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Did the flattest run I could find from my house. Foot still "twingey" but will go a bit longer tomorrow and see what happens. Avg. 8:06 HR 132
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 3.00 |
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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 |
| Evening Suicide Loop with John. We started at what was supposed to be the height of the eclipse but could not see it. Foot felt somewhat better. I am hoping it will go away as mysteriously as it appeared. Avg. 8:27 HR 134
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Still not sure what to make of the foot. The sharp pain has definitely been fewer and far between. Only one time yesterday and none during today's run in. I want it to be completely gone for a few days before I try to start training again. Avg. 9:50
|
| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 2.50 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: Seem to be feeling better. Foot still tight, but no longer having the sharp pains. Commute run in. 2.5 mi Avg. 9:51 HR 128 PM: Stadium loop with John. Still looking better. 5 mi Avg. 8:15 HR 127
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| RM 090416 Miles: 0.03 | Brooks Launch Blue #3 Miles: 7.50 |
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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 in. I will start going back to training over the weekend and hopefully this blip on the radar will have been just that. This morning was about the same as yesterday, no sharp pains but definitely tender in that area. Avg. 9:27 HR 142
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| Brooks Launch Orange #2 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Busy day with a solo evening suicide loop. I felt that I wanted to test the waters and threw in two surges Fartlek style. It felt good. Avg. 7:44 HR 146
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| RM 090416 Miles: 0.43 | Brooks Launch Blue #3 Miles: 7.00 |
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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 |
| Well I guess there wasn't enough rest. Not sure if it was the surges last night or just me not paying close enough attention prior to that but the foot was definitely more sore on my run into work this morning. Maybe another week of no "pushes" and nothing over 7mi. It doesn't appear that the mileage is a problem and just intensity.
Avg. 9:41
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| Brooks Launch Blue #3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| 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. Legs felt ok.
Avg. 7:52 HR 143
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| RM 090416 Miles: 0.85 | Brooks Launch Orange #2 Miles: 7.00 |
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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 |
| City Creek/Memory Grove run with John.
Legs and foot still feeling good. Avg. 7:51 HR 143
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| Saucony Rides #8 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Early start with visiting trainee from Germany. Commute run only. Avg. 9:32
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| Brooks Launch Blue #3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Commute run in. I have a push with two deadlines at work so even though the foot has been behaving itself I am not going to push my luck and keep the mileage/pace low for this week. 2.5 mi Avg. 9:32 PM: Commute run home. Will be running home shortly. Save my wife the trip and the world running both ways. 2.5 mi Avg.
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| RM 090416 Miles: 0.09 | Saucony Rides #9 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| I definitely have a moving target when it comes to schedule right now. Writing a review and worked from home last night and this morning. Then my daughter had her kindergarten graduation. It was a little later in the morning after some class so during that time I went on a run with my wife and youngest to SugarHouse and then into lab. Avg. HR
|
| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 4.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. Happy Friday.
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| Saucony Rides #9 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Well it has been over another week so I opted for a surge again. This time only one. But same result, foot is sore... Now two weeks before I try again, maybe three... Did have a fun morning. Short hike with my oldest daughter and then a family Suicide loop each pushing a girl. It was toasty out there. |
| RM 090416 Miles: 0.39 | Saucony Rides #9 Miles: 6.50 |
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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 |
| City Creek/Memory Grove with John. Felt better than yesterday but still sore...
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| Saucony Rides #9 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Commute run in. 2.5 mi PM: Commute run home. 2.5 mi 100F!
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| RM 090416 Miles: 0.10 | Saucony Rides #8 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 |
| AM: Commute run in. PM: Commute run home, much much cooler than yesterday. Was initially bummed by the cloudy afternoon but was fortunate enough to notice the clouds break in time to catch the Venus transit of the sun. Truly unbelieveable how small it was. It took a long time to even find it. Considering how much further away the sun is the scale of the universe is beyond imagination.
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| Brooks Launch Blue #3 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 |
| Take a wild guess what I ran today. AM: Commute run in. PM: Commute run home. Overall feeling about the same. I'm hoping a week or two of this will clear things up.
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| RM 090416 Miles: 0.25 | Saucony Rides #9 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Commute run in. 2.5 mi Avg. 8:47 HR 152
PM: I got SUPER crazy and did the mid-campus commute run back. One whole extra mile! 3.5 mi Avg. 7:40 HR 140
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| RM 090416 Miles: 0.39 | Brooks Launch Orange #2 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Continuing on my wild streak. Did the lower campus commute run this morning. Before you know it I'll be back to the A&W commute! Avg. 9:09 HR 138
Have a great weekend!
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| RM 090416 Miles: 0.02 | Saucony Rides #8 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A little role reversal today. My wife got up early and did the first run and the I went for my run. We opted for not doing the family run so she could get in more miles and I could test my legs without pushing a stroller. Nothing special, just to Sugarhouse two loops and back but it is something. Overall the mileage this week is better than I was expecting. My foot feels about the same though. It is tough to decide do I take time completely off or just stick with this running but not training routine. I am currently leaning toward giving two more weeks of this and then doing a time trial to see how the foot responds...
Avg. 7:54 HR 151
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| Brooks Launch Blue #3 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Swapped from yesterday and I ran first. Then a long family day with church followed by a farewell to some friends that are moving to MN. I did my original home loop. Avg. 8:05 HR 133
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| RM 090416 Miles: 0.28 | Saucony Rides #9 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 |
| Today did not work out as planned but I did get a bunch done at work. Commute run home. Avg. 7:13 HR 136
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| Brooks Launch Orange #2 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 in. It was nice out this morning. |
| Saucony Rides #8 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM1: Commute run early. Late night due to some problems at work and then an early rise to get to an experiment at 6am.
Mi 2.5: Avg. 9:04 HR 140
AM2: Dry Creek run with John in place of a coffee break. Good to talk in the mountains.
Mi 3: Avg. 9:21 HR 151
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 5.50 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick out and back from home. Avg. 7:55 HR 141 |
| RM 090416 Miles: 0.27 | Brooks Launch Orange #2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick out and back run. |
| Saucony Rides #8 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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| | Race: |
Strive for 5K (3.12 Miles) 00:17:52, Place overall: 4, Place in age division: 2 | | 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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We did a family race day today. The race was well organized and offered $100 each for overall winners. The winning time was 16:09. I was really on the fence about doing a race but figured if it was a family event I would enjoy it and not push too hard. My foot more or less behaved itself and the only thing I noticed during the race was my knee. I had a little work done by a chiropractor at the race and it loosened things up a lot. On to the race. I noticed a few guys wearing college singlets and a bunch of high schoolers. It was very humid but luckily overcast and not the forecasted 90F. Sandra and I did a warm-up together for 1.5 mi and then to the line. There were only about 200 runners there but they had signs to make sure people lined up by pace, which is always nice. I started talking to one of the high school guys and he said the returning winner was there, last year won in 16:30ish. He mentioned he had finished 3rd the last two years (and did again today). The first mile had a number of young guys go out too fast and then fall back. One guy passed me at about 1/2 in only to fall back at the mile. The returning champ, high school guy and a third guy were right behind the pace car and that is about how it stayed from mile 1 to the finish. There was a bit of a race going on between those three but I just observed I was too far back to be any threat to them and no one was within striking distance of me after the mile mark. I am glad I did the race. I will see how much my foot complains tomorrow though... My wife finished 3rd in the women's race and my daughters got to run a 1/2 mi and 50 m race (with numbers, shirts and medals). So all and all it was a great family morning. Mi 1: 5:29.3 HR 180
Mi 2: 5:54.1 HR 186
Mi 3: 5:52.4 HR 189
0.12 Mi: 0:37.1 HR 190 TOTAL: 17:52.9 HR 185
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| Saucony Rides #8 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up late last night so slept in and then a full day with no time to duck out for a run. My foot felt relatively good today. |
| 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 |
| I got up early and couldn't get back to sleep so was able to get in a decent run this morning. My foot was sore at the start but loosened up by 1/2 mi and felt fine the rest of the run. It is a little sore now after I've stopped so still watching it. Avg. 7:50
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| Saucony Rides #8 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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County roads along the Oconto River to the Copper Culture State park and a little bit of a trail run. The air was thick enough with humidity that I could have have swam the run. Avg. 8:20 HR 133
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| Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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This time went on the other side of the Oconto river and ran out past their airport. There was much less humidity today.
Avg. 8:25 HR 132
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| RM 090416 Miles: 0.01 | Saucony Rides #8 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 |
| Decided to head out to the bay. Ran to the end of the Oconto river out to the end of the break wall. It was great running that last stretch with water on either side of me. On the way back I saw a great blue heron and a little later heard a strange noise above me only to look up and see two sand hill cranes flying over. Avg. 8:08 HR 134
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| RM 090416 Miles: 0.01 | Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Back in IL and now in Lemont. Ran to the IM canal and did an out and back. Avg. 8:46 HR 128
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| Saucony Rides #8 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 |
| Slept in after playing Scotland Yard with the family late last night. |
| 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 |
| Back to the IM canal but this time ran south out and back. Avg. 8:41 HR 130
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| Saucony Rides #8 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. No run. |
| 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 |
| Back to the grind. Hitched a ride to work because I have my computer and everything with. I did not want to go into lab at 11pm last night... Traveling is always so surreal to me going from seeing my family and some friends as well as some places that I haven't been to since high school and then right back to lab and the routine my life has been for the last six years. I don't know how some people are able to travel so much. I like it and really had a great trip and enjoyed running in areas with plants, animals and even the bugs. Though one bit me on the foot while at the beach and my foot swelled up. After a busy day of getting everything back in order and catching up with everything that happened while I was away I saw Jake running by as I headed out the door. After a sprint to catch up with him we had a very nice talk on our way toward SugarHouse. Obviously took the long way home. Avg. 7:32 HR 155
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| Saucony Rides #8 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 |
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AM: Commute run in. Avg. 9:23 HR 137 PM: Mid-campus commute home. Not as toasty as the forecast. I lot of people on campus with summer programs, I was surprised. Avg. 7:59 HR 138
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| Saucony Rides #9 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 |
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AM: My foot just does not want to behave. It is a little more achy today. I did the lower campus commute in. The air quality is a green right now (http://airnow.gov) although I could smell smoke from the fires the entire run. Mi 4.5 Avg. 9:18 HR 140 PM: Not the smartest of moves but I need to RUN. I pushed the pace on the way home today. Thursday's are often later because of a seminar and I stuck around for a good conversation. Saw James headed up Emigration and congratulated him for his recent marriage to Allie. Mi 2.5 Avg. 6:20 HR 163
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 Miles: 7.00 |
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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 |
| Surprisingly my move last night was not that stupid and my foot is more or less in the same condition. The weather was nice this morning and there was no smokey smell, at least that I noticed. A&W commute run.
Avg. 8:30 HR 144
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| RM 090416 Miles: 0.84 | Saucony Rides #8 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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Woke up before my alarm, always annoying especially on weekends. Had planned on a time trial today back at the 5K two weeks ago. I kept with that plan although I've been dragging. It was nice out this morning. 1mi warm-up to Sunnyside: Avg. 9:15 HR 131 Slightly modified Home TT 5K. Started a little on Foothill so as not to have to go up 21st at the end near Sugarhouse. This is an aided run that according to Sasha's course tool gives me ~16 seconds per mile. I was never feeling it and didn't really push but if felt good to keep the legs moving twice this week. Mi 1: 5:45 HR 166
Mi 2: 5:57 HR 166
Mi 3: 5:57 HR 178 (pretty cool that the two splits were the same)
0.11: 0:40 HR 179
TOTAL: 18:18.8
Avg. 5:53 HR 170
2mi cool-down back home: Avg. 8:26 HR 159
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| RM 090416 Miles: 0.13 | Saucony Rides #8 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Suicide loop plus a little near Sugarhouse. Avg. 7:32 HR 159
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A&W commute in reverse plus. SUPER HOT!!! 101.5F by window thermometer. Did my "nose run" meaning I would not go faster than breathing through my nose only would allow. I was the only nut running out there.
Avg. 8:12 HR 144
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| RM 090416 Miles: 0.08 | Saucony Rides #8 Miles: 6.50 |
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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 |
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AM: Early commute run in. The moon was blood red. It was already warm at 5:15am, ~75F. 2.5 mi Avg. 9:17 HR 133 PM: Late Suicide loop with John, plus some running around Sugarhouse. Even with the later start the temp was still ~90F. But after yesterday's run did not feel that bad. 8.5 mi Avg. 8:14 HR 135
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 11.00 |
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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 |
| Happy 4th All! Up early to beat the heat and I had to stop into lab for a moment. Then back in time so my wife could get her run in before we all headed over to the neighborhood breakfast. Took the mid-campus way back from lab. Have spent the day lounging around but have to work a little more before getting the grill out for dinner. Avg. 9:00 HR 134
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| RM 090416 Miles: 0.25 | Saucony Rides #9 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ended up sleeping in this morning and getting a ride into work. Then I took advantage of the cooler temps brought by the much needed rain today and did a longer reverse A&W commute home. So far so good. Avg. 7:44 HR 157
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| RM 090416 Miles: 0.08 | Saucony Rides #8 Miles: 7.50 |
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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 |
| Thought about taking today off but needed a run by the end of the day. Let a little early and did a SugarHouse loop. Got a pretty good sweat going which is sometimes hard to do here. I guess the rain yesterday helped put a little moisture in the air.
Avg. 7:37 HR 146
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| Brooks Launch Orange #2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Well as planned I repeated last Saturday's 5K TT. Today I was feeling much better than the previous week but it was windy and warmer than last week. Same plan, 1mi wu, 5K and 2mi cd. Ran it 42 seconds faster to top off a 50 mi week so over all very happy with the way things went this week for running. Yes the foot is still bothering me a little but even with the restored mileage and workout it is no more than when it started. If anything a bit less. 1mi wu to Sunnyside: 9:23 HR 131 5K TTv2 Mi 1: 5:33.7 HR 170 dwn SunnySide
Mi 2: 5:36.2 HR 175 dwn 1300E
Mi 3: 5:46.9 HR 182 dwn 1300E
0.12: 0:39.8 HR 154 5:28 pace finishing at 2100S TOTAL: 17:36.6 HR 176 According to the course tool the second mile should be the fastest. It never works out that way for me. As far an even pace workout goes I'm fairly happy. From my HR you can tell I'm having to push a bit harder though. Mi difference 1: -2sec, 2: +1sec; 3: +2sec; end =
2mi cd back up home: 8:35 HR 153
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| RM 090416 Miles: 0.35 | Saucony Rides #8 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Couple marathon today. Sandra ran her half in the morning while I did a little work from home. Then after church we went for a family swim. I had a bit more work and then I went for my half after the girls went down. It was still 90F at 7pm! The run felt good though. It is so nice to be running again. Avg. 8:07 HR 145
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| RM 090416 Miles: 0.23 | Saucony Rides #8 Miles: 13.00 |
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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 |
| Tried to beat the heat in the evening but even at 9pm the "realfeel" was still 92F! Did the suicide loop with John. Avg. 8:35 HR 131
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Tried to beat the heat at the other end. A bit better ~70F at 6am. Did 2 mi wu, 3x1 with 1/4 rest and 1.5 mi cd up toward campus and back home. wu 2 mi Avg. 9:49 HR 140 Mi 1: 5:30.05 HR 173 Net -178ft
Rest 1/4: 2:03 HR 157
Mi 2: 5:25.47 HR 176 Net -173ft
Rest 1/4: 1:53 HR 165
Mi 3: 5:31.59 HR 185 Net -80ft cd 1.5 mi Avg. 9:21 HR 161 Felt tired but good. With the elevation loss on the first two repeats I was hoping for about 10-20 sec faster. However, effort wise it was all I could do this morning. Now for a day of writing...
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| RM 090416 Miles: 0.08 | Saucony Rides #9 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Well yesterday did not go as planned and today is not shaping up much better. Just a lot of unexpected but urgent work items. This caused me to adjust my plans for today. I had ~2 hr of bench work, some that had to be taken care of early so I just ran in did the work and ran home. Now trying to get that writing from yesterday done, but needed a break so update the blog. It is 5 min well spent :) AM1: 5:30am Commute 2.5 mi Avg. 9:52 HR 132 AM2: 8:00am Mid-commute 3.5 mi Avg. 8:32 HR 133
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| RM 090416 Miles: 0.02 | Brooks Launch Orange #2 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: Commute run in. 2.5 mi Avg. 9:55 HR 135 PM: Late evening run with John, (9:40pm). It was cooler but still in the 80s and a very long work day... 5 mi Avg. 7:59 HR 141
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| RM 090416 Miles: 0.02 | Saucony Rides #8 Miles: 7.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in a little. Overall this week was productive but not in the areas I wanted it to be. Unfortunately that means working over the weekend... Took today off and worked in the evening. But did still do family dinner first. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Even with the messed up workweek I didn’t want to skimp on my workout this morning. I know that running a 5K every Saturday isn’t the most typical workout plan but it allows me to do something quicker and I like it. So I got up at 5am and after a small breakfast did the home 5K TT again. Today I was feeling about the same as last Saturday. Today it was only about 70F and felt a little more humid. I had a similar plan, 1mi wu, 5K and 4mi cd. Ran it an additional 14 seconds faster than last week. Not as marked of a drop as between the previous two weeks but considering how tired I was this week I’m happy with it. Also, even with yesterday off I was only 1.5 mi off of last weeks total so all and all a good end to the running week.
1mi wu to Sunnyside: 8:57 HR 138
5K TTv2
Mi 1: 5:31.7 HR 173 dwn Sunnyside
Mi 2: 5:30.2 HR 180 dwn 1300E
Mi 3: 5:44.2 HR 184 dwn 1300E
0.12: 0:36.9 HR 190 5:15 pace finishing at 2100S
TOTAL: 17:23.0 HR 179 Avg. 5:35
I finally hit the second mile fastest. What is amazing is how close Sasha’s course tool comes to my effort or my effort to the course tool. The first two miles are spot on! I lost 4 seconds on the third but gained 2 back in the extra 0.12. Pretty happy with that.
I did a longer cool down than the previous weeks and ran all the way to the top of 21st before finishing down Foothill home. Which gives me an extra 2 mi for a 4 mi cool down. Someone gave me a honk on the way up 21st but I couldn’t tell who it was. I was still recovering at that point. 4mi cd home: 7:51 HR 160
The next step is to run a race. I need to do something that I can post on the race reports and "get credit" for the quicker running :)
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| RM 090416 Miles: 0.04 | Brooks Launch Blue #3 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
|
Guess what?
Another busy day. After working on the paper until 11pm last night got a little sleep and up again this morning to get a little more in while Sandra did her workout. I had initially wanted it done no Friday, Saturday at the latest but what can you do? There are only so many hours in the day and each day needs a balance...
In any case I headed to the DC area after Sandra's run. The flight went fine and I did manage to get a little bit of work on the plane. Getting to the hotel was another matter with subways down and bus drivers going 15 min in the wrong direction before one of the passengers caught him. So much for public transportation. Not sure what it is with my luck and traveling. Good news is a made it in safely, checked in, changed and headed out the door just as it started raining. Which was GREAT! I love running in the rain. Plus it cooled things down a little. The hotel I'm staying at is about 1/4 mile from a trail that goes along the Potomac all the way to the Mall. I had planned 14 mi for today but at 7 mi I saw a sign that said 1 mi. However, that was 1 mi to the end of the trail. To get to the mall was a little over another mile but there was no way I was turning back. It was a very nice run and it rained about 5 miles of the run. There were a few other people out and I got very surprised by a deer. I think I surprised it too. It was only about 5 ft off the trail. The funny part is Sandra had a deer trapped in the East track with her this morning in Salt Lake as well. So between sea level, the rain and running flat I went out way too hard. My first mile out was my slowest in 7:17 and my 4th mile was my fasted in 6:25. Spent a little time at the Lincoln Memorial but then had to get back. I random nice person even took a picture of me on her phone and e-mailed it. Have to like the advantages of technology being everywhere... I realized about 7 mi when I was deciding to go on or not that I hadn't eaten lunch. Bad move. The way back was obviously painful but still felt great to be running in that environment.
OUT 9.3 mi Avg. 6:47 HR 165
BACK 9.3 mi Avg. 7:32 HR 178 (OUCH) Got back to the hotel in time to Facetime say good night to the girls, grab a subway and jump into the bath with a few buckets of ice from down the hall... Then back to work, except for this blog entry brake :)
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| Brooks Launch Blue #3 Miles: 18.50 |
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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 |
|
I'm going to be my own undoing. Tough going to sleep with the 2hr time change. Up early to get some work on the review writing done before the meeting. It was interesting touring NIH. It is an impressive set-up but it is obvious how much the government is hurting as far as the little extras that were missing. Seeing the National Library of Medicine is truly staggering. It is amazing how much knowledge mankind has accumulated. Now if we could figure out the best way to utilize it all. After a day of touring, listening to talks and presenting my poster had a brief social and then went for my run. There were easily 10X as many people out there today. I have no self control and pushed harder than I probably should have. It was fun though but so humid. My glasses fogged up! Avg. 7:14 HR 152 QUICK LOOK AS OF 8PM EASTERN I'M TOP OF THE MILEAGE BOARD!
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| Brooks Launch Blue #3 Miles: 8.00 |
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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 |
| First, thanks to Jeff and Jake for the suggestion. It is amazing how different the trail was heading out the other way. Rock Creek Trail was just wonderful. It was a maze of additional trails that I wish I could have had more time to explore. I saw some more deer. One was so tame. It stood along a fence and didn't move as I passed it. I could have reached out and pet it. Also, the birds, bug and frog sounds was so cool. Overall a great run. I took an extra effort to keep the pace reasonable, I didn't want to push my luck. The meeting ended this evening and overall went well. Avg. 8:05 HR 138
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| RM 090416 Miles: 0.25 | Brooks Launch Blue #3 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I have to be careful. The running the last three days was
fun and for the most part my body is holding up. The problem is me and sleep. I
know about circadian rhythm, I have to account for it in my studies because it
is so important for regulation of metabolism and the function of the heart.
However, I do not do well with changing time zones. I had to get up at 4am EST
to get the first flight back to UT. I made it back by 10am MST which is nice,
but then went into work thinking I’d just get a normal day, good nights sleep
and back to it. On my way in from the airport we went past SugarHouse and saw Acorn running. Well my plan for the day worked so so until, more to come in tomorrow’s entry.
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | 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: Really, really early AM. I woke up at 2am and could not fall
back asleep. So I finished editing and got it sent to my boss. At least I made
the deadline although I had initially planned on having it to him last Friday.
Then I ran into work around 5am to get an experiment done. Managed to get a
solid 8 hr of work in before I crashed. Went home slept to hours and then was
back at it.
2.5 mi Commute Avg. 10:04 HR 140
PM: Managed to have a fairly productive day. Saw Jake running down SunnySide. Then after
dinner had to drop some stuff off in lab so did a sunset run up Dry Creek. It
has been a while since I’ve been up there. I forget how slow going it is. I will say that coming from the flat lands of Bethesda to 1862 ft of Ascent in a 6 mi loop the slow pace is somewhat justified. It does put what Jon, Fritz, and the other trail racers do into perspective though.
6 mi Dry Creek Avg. 10:12 HR 134
So for those of you keeping track that is 20.5 hr of sleep
in 4 nights and one 2 hr nap. NOT smart… I will try and sleep in tomorrow…
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| RM 090416 Miles: 0.03 | Saucony Rides #8 Miles: 8.50 |
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| Night Sleep Time: 2.50 | Nap Time: 2.00 | 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 |
| Well I got a little more sleep. But I actually feel more tired, cumulative damage I guess. I did the A&W commute run. It felt warm to me this morning but I still enjoyed it. Happy Friday Everyone. Avg. 9:24 HR 131
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| Saucony Rides #9 Miles: 7.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM: This morning I played spectator at the Gravity Hill 5K. Sandra ran it pushing our youngest and ended up 2nd overall and because she was pushing the stroller won a $50 gift certificate. Always nice to come back from a race with something. The race was very nice and had tons of raffle prizes. The "Running with Passion" series has some very dedicated staff and it showed. The only mess up was they didn't have someone at the turn into Memory Grove so a few people ended up running 3.25. Sandra was one of those unfortunate few otherwise she might have won overall, EVEN pushing the stroller.
After the race we went to the sidewalk sale at Foothill. This is the third day in a row for the girls and my first. They had a bunch of fun bounce houses etc and freebies. At The Salt Lake Running Co. they were doing a 10 min challenge. Run as far as you can in 10 min at 15% grade and win a pair of shoes. I decided to give it a go. HOLY COW! was it hard. I wimped out a little and backed off my pace the last couple minutes. I managed 1.06 mi, two people ahead of me over the past three days. They said I have until close today to come back and try again. The two guys ahead of me had 1.08 and 1.09 mi. I suggest we get a blog record board version of this. It was a beast of a workout. 1 mi Avg. 10ish HR MAX
PM: After a fun day with the family did a sunset run with John up City Creek and down into Memory Grove. 8.5 mi Avg. 8:16 HR 131
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| Brooks Launch Orange #2 Miles: 8.50 | Brooks Launch Blue #3 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Overall a good weekend. Got up a bit early to get some work done before church while Sandra ran. Did have to work another 2 hr after church but then in the evening did a long run. After last Sunday's accidental 18 miles I felt that I am on track for a fall marathon and want to keep up one long run each week. Headed out when it was still a little too warm and met up with John at mile 8. Then it started to ran and I had the next 9 miles in the rain which was very nice. Did 7 of those with John and the last 2 on my own. Avg. 8:09 HR 142 Ascent 2789ft Descent 2809ft Note that miles 15 and 16 had 476 ft of ascent! Mile 9 had 330 ft by itself!
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| RM 090416 Miles: 0.42 | Saucony Rides #8 Miles: 17.00 |
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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 |
|
I presented at our lab meeting this
morning and then had a day full of busyness but not necessarily business... Days
like that are sometimes frustrating. Then an evening shakeout with John.
SugarHouse loop
Avg. 8:01 HR 131
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| Brooks Launch Blue #3 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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| | Race: |
Deseret News "10K" (5.89 Miles) 00:32:20 | | 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 |
|
Where to start? Obviously a few others
have voiced their disappointment in the organization of the course this year.
Racers really are just lemmings and if you point us toward a cliff, Look Out!
Got up before my alarm 4:45am and did
the prerace ritual. Then ran to the start.
2.4 mi Avg. 9:00 HR 150, it is amazing
how my heart gets moving on race days…
Was able to talk with Ben V for a
little before the race. Lined up a row or two back so as not to get pulled out
with the high schoolers. My mileage and running have been good the last couple
weeks but the lack of consistent training always has me weary of making any
predictions.
They had a 10 countdown for the start
and we were off. About 100 m in a kid takes a spill two people ahead of me but
everyone manages to not trample the guy.
I was running very relaxed and felt
great with the effort. I was amazed to see my split. I know these miles are
fast but I really felt like I was going 5:30ish. The rest of the race more or
less went like this. I was completely oblivious to those around me and really
just felt in the zone. I was consistently picking off some of the people that
went out to hard and only 1 or 2 passed me after mi 2. A little after mi 5 I
noticed something was wrong with where we were running. Someone had mentioned
that the course finish was changed but it didn’t seem like we had enough room
left. I was correct. Hit the finish line in 5.89 mi, about a quarter mile
short. This is a real bummer. I was on pace for a decent time. Not a PR but
still better than last year.
Overall, I was happy with the effort
and the race. Just wish it would have been accurate and that I wouldn’t have
“cut” for placing…
Afterward spoke to a few of the
bloggers. Was surprised to see Josh S at the finish I guess he hadn’t moved
yet. Safe travels on Friday. Then headed back home via the course to cheer on a
few of the marathoners. Saw James and Allie.
3.29 mi Avg. 8:59 HR 149
Got the family and
back down to the parade route. I wasn’t planning on going but we have been here
for 7 Julys and have never made it so why not. It was good and we got prime
seats right were the marathon course joined the parade route so we were able to
watch both.
Mi
1: 5:06.15 HR 175 Net -101ft
Mi
2: 5:08.39 HR 185 Net -190ft
Mi
3: 5:32.89 HR 188 Net -89ft
Mi
4: 5:33.60 HR 186 Net -58ft
Mi
5: 5:44.01 HR 188 Net -136ft
Mi
0.89: 5:14.85 (5:53 pace) HR 189 Net -24ft
TOTAL
32:19.89 HR 185
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| Adidas Adistar (flats) #2 Miles: 11.50 | RM 090416 Miles: 0.02 |
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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 |
| Busy work day after the holiday. Commute run in. Feel pretty good after the race yesterday. Only problem is a major blister. Avg. 10:21 HR 132
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| Saucony Rides #9 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Managed to sleep in today. Then had a very productive day editing a manuscript for a collaborator and revising a manuscript for myself. In the late evening (although still over 90F) did an extended Suicide Loop. Avg. 8:16 HR 143
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| Brooks Launch Orange #2 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 |
| Did some work from home and then got dropped off. Hard to run with a computer on your back :) After cleaning up after someone headed out the door. Perfect timing to hit my run. It started raining about 200 m into it. It felt nice. Thought about doing a mini-workout but my legs are trashed. Overall this has been a very productive week but with running and work. Did the run out to the Memory Grove overlook and back. Avg. 8:44 HR 141
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| Saucony Rides #8 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Now I know this seems stupid. But this week was my highest mileage week since the week of January 17th 2010, when I had 80 mi. It is mostly because of scheduling conflicts and I am switching my long run from Sunday to today so this week has two long runs. It is also because for the most part my body is putting up with it. Not sure what the foot thing was a couple months ago but it is more or less gone. In any case here is how today's run went. Was very glad to hear from Jake and get the group run in a little later in the AM. I still woke up earlier than I should but it is sometimes hard to sleep in when you are so used to a routine. The run was out at Jeremy Ranch. Jake, Rob and Kevin. It was my first time meeting Kevin and only second or third time meeting Rob so it was good to get to know those two better. I felt so inexperienced though. I had to pit stops and had my shoes come untied. I really need to get down my long run routine again if I want to get in a fall marathon. Overall the run was good. None of the cows we saw charged us and I survived the distance, even though we had to pass the cars to add on the last mile or so. I was hurting but at the same time it felt so good. This was just an amazing week all around. Got tons of work, running and family stuff in and am still moving :) Avg. 7:30 HR 160
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| Saucony Rides #9 Miles: 20.00 |
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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 |
| I guess it is because I mentioned not being able to sleep in yesterday. But I did get some good sleep today. After a fun family day had to go into work for a few hours and then did a late night Memory Grove loop from lab. Avg. 7:56 HR 146
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| Saucony Rides #9 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Happy Monday all. Did the direct commute run in. Legs are sore but nothing too bad considering all I did last week. 2.5 mi Avg. 9:51 HR 136 Ascent 599ft PM: Back into lab after the girls went down. Out the door for run two after 9pm again. At least it felt a little cooler tonight. So ran from lab down to Memory Grove and in loop fashion back up to campus.
7.5 mi Avg. 8:07 HR 140 Descent 1524ft Ascent 1659ft
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| Saucony Rides #9 Miles: 10.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Trying my best to focus on sleep. This week it has been a little easier with work letting up the slightest amount. Need to refocus on the "next step" which will make things busy again but enjoying a slight reprieve for now. A&W commute run. 6 mi Avg. 8:40 HR 142 Descent 822ft Ascent 1088ft PM: So much more fun running home, even if it was 102F. Reverse commute run. 2.5 mi Avg. 6:25 HR 161
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| RM 090416 Miles: 0.20 | Saucony Rides #9 Miles: 8.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I spoke too soon about sleep. Up a little too late last night and had to be in early this AM. Good news is I'm already well on my way into my to do list for the day. Just taking a quick coffee/blog break. Did the Memory Grove commute run in. This is nice with about the first 5 mi downhill BUT the majority of the uphill in the last 2 mi. Avg. 8:56 HR 137 Ascent 2123ft Descent 1747ft
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| RM 090416 Miles: 0.33 | Brooks Launch Orange #2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM: Slept in a little while Sandra did her run. Then did a mid-campus/Shriners commute run in. This piles most of the climb into a small package. The major climb (I lapped it) is at mile 4, with the following in 1.36 mi 466ft of ascent and 26ft of descent! 5.5mi Avg. 9:25 HR 135 PM: Reverse commute run. Not as fast as yesterday. Ended up bagging a gift certificate from the hill challenge at The Salt Lake Running Co., so stopped and picked up some new socks on the way home. Mi 2.5 Avg. 7:40 HR 139
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| Saucony Rides #9 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
So probably the most relevant development this week is that after three years I am going to run a marathon again. I cannot believe it has been that long!!! However, it is true my last marathon was TOU in 2009. So what better way than to start were I stopped? So Sept 15th I will be back at the starting line for a marathon! In general the best I have felt this week. Did the A&W commute plus.
Happy Friday Everyone! Avg. 8:33 HR 136
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| Brooks Launch Blue #3 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Not sure if it was watching the last quarter in the women's 10K yesterday, the heats of the 1500 last night, or maybe it is just that I'm finally getting my confidence back but I felt pretty good today and really pushed the last few miles. Up a little before 5am to get ready and started in time to get back in time for Sandra to do her run. She was nice enough to let me go first today. It was chilly at the start. I ran from home, Foothill to SunnySide and then UP. My slowest mile was this first mile that also just happens to have the most ascent. I wish I could say my last was my fastest but it wasn't so far off. See below. Those of you know me, know I'm a number freak. So check out the difference in the splits of Mile 15 and 16, can someone say Phelps 2008 fly?
Now Sandra is off running. I'm going to ice and make pancakes with the girls. Have a great day all. 
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| Brooks Launch Orange #2 Miles: 20.00 |
|
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A good family day, a couple hours of work in the middle, then a late evening run. I felt better than expected and am happy to be making steady progress. Southerly loop. Avg. 8:17 HR 138
|
| RM 090416 Miles: 0.31 | Brooks Launch Blue #3 Miles: 11.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I finally finished the women's marathon and got to watch the 1500 heats. The nice thing about liking the "fringe" events is I haven't had any spoilers. All were exciting. The marathon I watched in four parts due to time restrictions... Another late night run from lab. The nice thing about this is it is cooler. The bad news is I didn't trust my footing to do the complete workout in the dark and it takes a little longer to wind down. The run was going to be 4xmile but I only did the first mile. It was the FireHouse mile. It had been awhile since I did it. Overall the legs felt good. 2mi warm-up
5:03.19 HR 180 Ascent 47ft Descent 211ft
5mi cool-down Avg. 7:52 HR 147
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM: It was nice this morning. It looks like today is going to be painful though with a potential record high. Did a south extension to the other side of SugarHouse on the A&W commute. 8 mi Avg. 8:34 HR 145 (HR was off, first mile it was reading in the 180s, I think static) PM: Reverse commute run plus, in near 100F weather. Took it easy and did a "nose run". 3 mi Avg. 8:03 HR 133
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| Brooks Launch Orange #2 Miles: 11.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: A&W commute run. Taking it easy. Just enjoying the mileage and looking forward to some workouts. 6 mi Avg. 9:13 HR 133 PM: Even though it was a few degrees warmer tonight I didn't hold back on the pace for the reverse commute run home. It felt nice. 2.5 mi Avg. 6:32 HR 159
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| Brooks Launch Blue #3 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| I did not sleep well last night. Walk up two or three times. Then up 20 min before my alarm clock. I had to be in work early anyway but still getting up at 4:40am is no good, sleepy now. I got done my experiments by 9:30 and have had a meeting but otherwise a bit foggy for writing today. Not sure what my problem was, just restless. Mi 2.5 Avg. 10:12 HR 134
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| Brooks Launch Blue #3 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 |
| Got the early spot today. Did the Suicide Loop plus. Still warm out and I'm still a bit tired. I need to get back to the 7s for sleep. Today is a planned writing day to end the week on a high note. Hope everyone has a great weekend. Avg. 8:40 HR 130
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| RM 090416 Miles: 0.07 | Brooks Launch Orange #2 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
AM: There are two workouts that I really like for gauging my readiness for a marathon. One is the 10xmi the other is the 3x5K. This morning I did the latter. Three nights in a row of reduced sleep didn't help and in anticipation of the workout I woke up twice. During my warm-up mile at 5:15am I was even thinking about bagging the workout. The first 5K is my Adam 5K v2 that is super aided. Then I had a little over a mile recovery to my Adam 5K v3. This was my first time doing this course and it has 1/3rd the elevation changes. So still a little aided but definitely more honest. There is then a little over 2mi recovery then a repeat of TTv3 followed by a 3ish mi cool down. The first repeat went fine but I felt like I was pushing MUCH harder than what the Garmin was telling me. I would like to point out that miles 1 and 2 are less than .1 seconds different. Final time FIRST 5K 17:33, (course tool flat equivalent; ~18:21). Overall I was happy with that, and it was right in the mix to what i had done last month as a solo 5K effort. Then came the convincing myself to do another. I have to admit I like this workout for the mental struggle as much as the physical. The whole way up to the start I was ok, I'll do this one but back the final one. The first half mile I felt like I was crawling. By the one mile mark I finally felt like I was in a groove. I passed by a large group of runners waiting to start their run, it was almost 6am. One of them pulled in and "almost" took me out with their car. At least the others cheered me on and it fueled me to push a little harder. Note that the first 2 mi are just under 1 second different in pace. Final time SECOND 5K 18:16, (course tool flat equivalent; ~18:34). Overall I am happy with the profile of this course with the last mile giving you just a little more help to finish strong. So the final "recovery" my gut was starting to turn. I was like ok I had two good efforts maybe just stop. But I got past the mi on the way back to the start and told myself this is where the mental strength comes in and the character building for the marathon and I have to see this through. So I started the 3rd 5K and actually felt better than the start on either of the other two. Maybe it was calling myself out on the marathon prep. Maybe it was knowing it was the last one. However all splits were faster than the previous 5K on the exact same course. In the future I think I will do all three repeats on this course or end with the v2 super aided... Note AGAIN that the first two miles are just under 0.1 second different in pace. Final time THIRD 5K 18:11, (course tool flat equivalent; ~18:27). Very happy with the negative split. The three mile cool down was rough but good.
I glanced at the splits as I was running but they really didn't register. I did not see how consistent I was on the first two miles each time until just now. I am VERY sore but the good kind of muscle sore and even though I did not hit my target pace. I was hoping for under 5:45 for each as they are all aided, this is a spectacular workout for me. What I didn't realize is that the average of the 9 mi was 5:47, so not that far off. We'll see if I can walk tomorrow. Below is all the fun. The three boxes are to represent the 5Ks...  
PM: After a little recovery hanging around the house we headed up to Park City as a family. We did the lift ride to the top of the mountain and a little hiking. After some Blue Iguana and a stop at High West to pick up some adult beverages did a shake out run. This is something I have not had need to do for awhile. I agree it can be a life saver after a tough workout. But until today I haven't really met that threshold. I did a post-dinner flat home loop. The sun was an amazing red during the sunset. The first mile my right knee was being very bad. Tight, sore, and not wanting to bend. But by the second mile it had finally let go. My left calf was also pretty tight but over all things loosened up by the end of the run and I was not too bad off from the effort this morning. 3.5 Mi 8:52 Avg.
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| RM 090416 Miles: 0.20 | Brooks Launch Orange #2 Miles: 16.50 | Saucony Rides #9 Miles: 3.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had a resting goose egg today. I had every intention of running tonight but time just got away from me. Had a very long night's sleep, church, and then we headed down to Timpanogos. It was our first time down there to the cave. I had made a summit attempt a few years ago but going under with the family so so fun. I guess I did have a workout in that 75% of the way I carried my younger daughter. The great news is that my legs felt great on the hike despite the killer workout yesterday. |
| Saucony Rides #9 Miles: 8.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Well I can't explain the lack of sleep other than to say that too much sleep the night before or missing my run and not being tired enough but it was a rough night into a long day of work. In the evening however was a very important run. Today marked another milestone on my running odometer. As some of you know I've been active my whole life starting with soccer at 5yr and moved on to wrestling etc. It wasn't until my sophomore year in college that I started keeping track of my running in a formal way. I had been running distance since high school but on Oct 27th 1997 I started logging my mileage. Well with the run tonight my total miles run now stands at the 30,004 mile mark. Tonight I did a run south past the Suicide Loop onto the 2008 SLC Marathon course and back. It was also the first night I wore compression socks. After the first mile I got over the "odd" feeling and felt ok with them overall. As expected I did feel a bit warmer in them. Avg. 7:54 HR 143
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| RM 090416 Miles: 0.12 | Brooks Launch Blue #3 Miles: 12.00 | Saucony Compression Socks 1&2 Miles: 12.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Had to be in work before 6am so had another low sleep night. Commute run in. 2.5 mi Avg. 10:34 HR 127 PM: Met up with Jake for the run home. We ran toward SugarHouse and back up 21st before I we split off to go home. Good conversation and nice to mix it up from all the solo runs lately. 6 mi Avg. 7:39 HR 144
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| RM 090416 Miles: 0.12 | Saucony Rides #9 Miles: 8.50 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: More sleep but not restful. My head has been a bit too busy lately. Running is going well but trying to figure out a number of other things outside and keep momentum at work. I did a longer run in and did the full Memory Grove commute run. There were so many people out. Not sure if it was the later start or the fact that it was slightly cooler. 10 mi Avg. 8:48 HR 133 PM: An unplanned second run tonight. After a two week break did a SugarHouse loop with John. Good conversation and nice red sun sunset. 5 mi Avg. 8:13 HR 129
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| RM 090416 Miles: 0.02 | Brooks Launch Orange #2 Miles: 5.00 | Brooks Launch Blue #3 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: A&W commute. Feeling pretty good. I have to admit I was initially concerned about doing the workout on Saturday, that it was going to send me back over the edge. I'm very happy to see that things are staying together. Mi 6 Avg. 8:39 HR 140 PM: Suicide loop with John. Another nice sunset and then conversation over some high west. Mi 7 Avg. 8:32 HR 130
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| RM 090416 Miles: 0.11 | Brooks Launch Orange #2 Miles: 7.00 | Saucony Rides #8 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 |
| Getting a little more sleep which is always nice.
Just did the A&W commute run in.
Have a great weekend! Avg. 8:42 HR 142
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| Saucony Rides #9 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
To sleep earlier but up before 4am so I could get back in time for Sandra to run while it was still cool. Part of her bday present. Then in the garbage can to ice. Had a good run with the super south loop in reverse. It did not feel as nice as the last two Saturday's but with the earlier start and crappier air I guess I can't complain. That and this is my highest mileage week in a LONG time and I even had one day off this week. Now for some hiking after Sandra gets back from her run.
Avg. 7:25 HR 147 Between my wife and me we managed to hit her age in miles today. Then up to Snowbird for hiking only to find out that Oktoberfest has already started so we hung out in the bier tent eating brats and dancing with the girls before heading up the tram to hear the Alp horns. Then a very rare dinner out at Log Haven. I super full and fun day. 
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| RM 090416 Miles: 0.33 | Brooks Launch Orange #2 Miles: 20.00 | Saucony Compression Socks 1&2 Miles: 20.00 |
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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 |
| Well it is nice to sleep in but does make getting everything done tough. Another great family day. After an easy morning and church I worked a couple hours and then to the zoo and a picnic dinner at a local park. After some more chores and work in the evening did a late run to the SugarHouse area and back. Avg. 8:16 HR 135
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| Brooks Launch Orange #2 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
|
This was a workout I had planned since the 3X5K two weeks ago. I wanted to do something very fast to build the confidence for those first miles this Saturday. So I did a 3Xmi workout. This was the FireHouse mile and two Memory Grove miles. I had planned a fourth but I had not brought my headlamp and I didn't want to push my luck as the last repeat was very dark as it was.
A picture says a 1000 thousand words so I will leave these images do my talking for me. All I can say is that this is one of 7 times in my life I have recorded a sub-5 min mile! I think I am ready for Saturday... 
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| Adidas Adistar (flats) #2 Miles: 10.50 | Saucony Compression Socks 1&2 Miles: 10.50 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM: I was a bit concerned about my run this morning. After my workout last night my calves were sore coming down the stairs. However, they felt pretty good. I think the extra sleep the last few nights has helped. My run in this morning was a combo of the SugarHouse loop and Mid-campus commute. Overall some very nice weather. Air quality still not great but the temp was good. 9mi Avg. 8:18 HR 155 PM: This has been a better week than last week. Both in and outside the lab. Still a lot to do but focusing on what I can do versus what I need to do. Makes a big difference. Did an evening loop toward downtown with John. 5mi Avg. 8:31 HR 130
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| RM 090416 Miles: 10.05 | Brooks Launch Orange #2 Miles: 9.00 | Saucony Fastwitch 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Starting a wind down for the race. So only one run today. Made it a longer one down to Liberty Park and then over through Memory Grove to work. Avg. 8:52 HR 156
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| Brooks Launch Blue #3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM: Early work day, so commute run. First green air quality day in a long while... 2.5mi Avg. 10:30 HR 126 PM: Commute run home. 2.5mi Avg. 7:20 HR 148
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| Brooks Launch Orange #2 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 |
| A&W commute run. Looking forward to tomorrow... Avg. 8:31 HR 142
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| Saucony Rides #9 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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| | Race: |
Top of Utah Half Marathon (13.12 Miles) 01:15:30, Place overall: 9, Place in age division: 2 | | 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 |
|
EXTENDED EDITION: I have had a moment to get back into the routine and
wanted to add a few more notes to the race report.
Today was the day to get back to the racing scene. I had built this race up
a lot in my head since Des 10K. The 3X5K and 3X1mi workouts the
last couple weeks had my hopes up. I went into this race thinking I could run
anywhere from a 1:20 to a 1:12 and hoping for a 1:14:38 which is the target for
a 2:40 marathon by Sasha's course tools.
On Friday Jake picked me up after work and was kind enough to let me
join him, Andrea, and his parents for the drive up to Logan. We then stayed
with Scott E who was kind enough to let us stay at his house. His and
his family’s kindness, generosity, and trust were very kind. Allie even
joined us for a late night discussion after dinner to wind things down before
the race. The dinner Karen provided was the perfect carbo-loading. Thank you to
all of you.
Got to sleep relatively early. And up a little after 4am, two Saturdays in a
row with the early rise. Scott drove Jake and I down to the start and then the
bus ride up the canyon during which time I had good chat with Scott. It was a
bit cold for my liking after getting out of the bus but great for racing. Had a
great time talking with a number of people I haven't seen in awhile including
Albert and Clyde whom I did my warmup with. During the warmup I even
briefly saw Demetrio and Carol, two people I used to do a lot of my workouts
with when I first moved to SLC.
We then all got to the line and I saw even more people I hadn’t spoken with
in awhile, Ben, Walter, and Steve and met a few new faces
from the blog including Riley and a slew of others I’m sorry I am not
naming. The gun went off after a misfire and everyone was off down the canyon.
A group of about 5 guys took off, led by Jake. Then there were about four of us
including Walter and Clyde. We had a good chat and by about mile 2 I moved a
little ahead and them. I could see Albert and Steve but did not want to go out
too fast. This was another guy in blue top and did go after them but more or
less I was on my own from mile 2 on.
I heard footsteps coming up behind me and was expecting to see Walter.
Instead it was Will, someone I had not met before. We exchanged pleasantries
and I tired to stay with him. At about this time I heard my name and was happy
to see Cody cheering us on. Will continued to move and I tried to put a
move on him but he responded and left me but not broken. Cody’s cheering helped
keep me moving. My pace quickened while running with him and even though I
couldn’t hold on he helped me gain momentum to pass the blue top guy. This was
a good pass because unknown to me blue top guy ended up finishing third in my
age group. From there on out I was on my own and more or less just struggling
with my own head and the knowledge of the mile 12 hill. I went with him and
together we passed blue top guy Mitch, who ended up third in my age group. The
rest of the run I was in the same place.
It was great to see Andrea at the finish cheering us into the chute and
enjoy all the discussion after the race. There is a lot to be said about the
atmosphere and camaraderie around racing events, especially with the FRB team! A number of people had great races and I linked to a few of them at mention of their names.
Had a great cooldown where I met even more people and had a good discussion
with Clyde about St. George and Ben about this marathon plans and potentially
pacing together for the full marathon.
Overall, this was a good run. It was my 10th half marathon and 4th fastest.
So overall a great experience. I did hold back a little in the early miles and
I think that allowed me to finish stronger and not be too beat up. In
retrospect I think my initial goal time was a little ambitious and considering
my training the last three years this is a much better showing than I first
gave it credit for. Just not close to my 2009 showing. The prediction for the full is a 2:41:51 and I am still
struggling about taking Ben’s offer and shooting for the just under 2:40 pace
or going in with a 2:45 in mind. I will wait and see how I recover and how the
next two weeks go. I am not opposed to having both in mind and playing it by
ear until the gun goes off…
For “even pace” I compared my splits to the course tool and found the
following.
Mi 1 +2s; Mi 2 -10s; Mi 3 -7s; Mi 4 -9s; Mi 5 -23s; Mi 6 -17s; Mi 7 -7s; Mi 8
+4s; Mi 9 +10s; Mi 10 +20s; Mi 11 +11s; Mi 12 +14s; Mi 13 +10s; and +8s
So obviously even for a 1:15:30, my extra pace with the downhill in the canyon
did not equal my loss on the streets of Logan. Probably due to my much lower
base going into this race. Which does raise some red flags for the marathon as
far as pace selection.
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| RM 090416 Miles: 0.01 | Saucony Fastwitch Miles: 20.00 | Saucony Compression Socks 1&2 Miles: 20.00 |
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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 was not sure about this one but it had been two years in the making. In 2010 I had attempted a Timpanogos summit with a friend. We went a bit late in the year and there was too much snow and it got really bad when we got to the part with the most scramble. We couldn't see the top and cold fingers and toes turned us back. Well after many failed attempts with schedule conflicts we decided to give it a go today. Now I know this was not the smartest thing to do the day after a half marathon but it was worth it. The weather was perfect and we had a great time. The bonus was I did get to soak my legs in the ice cold runoff on our way down...
Summit pic  Goat sighting  No I didn't jump just forgot to restart the Garmin after our summit break for about half a mile. All other breaks I did not stop the Garmin so the time has those other breaks included. 
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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 |
| My legs felt surprisingly good. Not back to normal but considering the test I have given them the last 48 hr I was expecting worse. I did a southerly loop. I saw a large number of runners out tonight. Most running with traffic in the dark which always seems insane to me but to each their own. It was a nice relaxing run. Avg. 7:47
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| RM 090416 Miles: 0.11 | Brooks Launch Blue #3 Miles: 13.00 |
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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 |
|
AM: Mt. Calvary Cemetery commute run. This is a beast of a run for me. Miles 5 and 6 have 700 ft of ascent in them... Legs sore but moving in the right direction. Doing runs like this keep me slow but still doing some strength. Got to sleep in a little which is always nice as well.
Avg. 8:58 HR 140  PM: Bad time management and a work related distraction prevented my PM run... Goose egg.
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| RM 090416 Miles: 0.12 | Brooks Launch Blue #3 Miles: 7.00 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
AM: Had to be in work by 5:30am so only time for the direct commute run. Mi 2.5 Avg. 9:54 HR 127 PM: The swinging pendulum that is the work/life balance... I was at lab a total of 14 hr today. At least I made it home for dinner with the family. That is a perk of only living 2.5 mi away. After I finished for the night I did a late night downtown run. From campus to Memory Grove, past the Court House, and back up. Mi 9 Avg. 8:09 HR 142
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| Brooks Launch Orange #2 Miles: 11.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Did not want to push my luck with stress/recovery so I slept in a little this morning. then did an extended SugarHouse commute run in. Mi 8 Avg. 8:58 HR 141
|
| RM 090416 Miles: 0.10 | Saucony Rides #9 Miles: 8.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Travel day, so a rare AM Suicide Loop.
Nothing special about the run, just looking forward to the weekend. Avg. 8:21 HR 138
|
| RM 090416 Miles: 0.01 | Saucony Rides #9 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 1.5 mi from the hotel to Grants Trail and then an out-n-back to the trail head. It was a good run and I even saw a deer. 8 mi Avg. 8:38 HR 128 PM: Random roads with Dennis. It has been over 6 yr since I ran with my college roommate and teammate. Way too long... It was great catching up over even this short run. 4.5 mi
|
| Saucony Rides #9 Miles: 12.50 |
|
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
Today was a special day. I got together with the two people I have run more miles with each than any other 10 combined. Dennis the groom later today and John another friend and teammate from college. On top of it we drove out to Forest Park to do our run. We only had time for one loop but it was a great run. Very strange being there again. I was doing the math and I have done over 1000 loops of that park. I have also run close to 5000 miles with Dennis but I have not done a loop of that park or a run with either of these guys in 6 yr. Such a surreal experience.
Avg. 7:33
|
| Saucony Rides #9 Miles: 5.50 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Well reality had to sink back in. The wedding went off without a hitch and had a bunch of fun dancing. Not extremely late because the girls where with us but being part of the bridal party and the party bus after the ceremony made for a very fun evening. Slept in a little and had breakfast with the bridal party and some family and back to Salt Lake. After dinner and unpacking did the same Suicide Loop as I did before leaving for the trip.
Avg. 8:42 HR 128
|
| RM 090416 Miles: 0.01 | Saucony Rides #9 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Well the weekend did catch up to me. I felt tired today. Managed to be fairly productive during the day but my legs were flat tonight. Did the downtown loop up 13th East. Avg. 8:37 HR 131
|
| RM 090416 Miles: 0.02 | Saucony Rides #9 Miles: 8.00 |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Today was my early day for work. But I slept through my alarm. I guess I was more tired than I thought. I still made it in early but about 1hr late so it was a rushed morning. Only time for the commute run. Avg. 9:13 HR 144
|
| Saucony Rides #9 Miles: 2.50 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I can definitely tell that the school year has started again. I had one meeting and three seminars to go to. I skipped one of the seminars so that I could have a few hours to get some "real work" done. I think I am in denial that next weekend is the marathon. The half went well a couple weeks ago but since then has just been go-go-go on everything but running. I'm still concerned about this lack of consistent base and any real workouts. Next weekend will be about fun and getting one under the belt to get momentum for a spring marathon is what I think. A&W commute run. Avg. 8:51 HR 149
|
| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 6.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I long night sleep and feeling better. Also, both girls are now in school so I worked from home last night and this morning and did a late AM run with Sandra before getting dropped off at work. It was a nice run and the weather was perfect. SugarHouse loop. Avg. 8:23 HR 140
|
| Saucony Rides #9 Miles: 5.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Race: |
Racing with Passion 5K (3.13 Miles) 00:21:27, Place overall: 7, 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Today was all about family. I was still feeling sluggish
from the half marathon and then the travel last weekend. Not sure if it is a
work stress level thing or what. But I have to admit for one week before a
marathon my head is not in it. I hope to take Kory’s advice and just have it as
a necessary distraction so that I can go into the marathon rested. Anyway, here
is the race report.
We woke up extra early for the girls and all four of us
headed to the capital for the final race of the Racing with Passion 5K series.
This is a well run race and it is obvious that the race director (Stephanie)
cares a lot about doing everything in her power to improve the races and make
them each better than the last. As far as that goes, I completely missed the
first race and only Sandra ran the second race. It is still a small race series
but with the great organization and goodies a must do and I hope it continues
to grow.
The plan this morning going into the race was to stay by
Sandra’s side and help her improve upon last race’s finish. This was on the
same course and in the previous race she finished 2nd overall and 1st
in the stroller division. This time she wanted to finish first in both. Since
there is a certificate prize for both men’s and women’s stroller division I also
pushed a girl.
There were a few other strollers at the start and two that
looked like they could be trouble for Sandra. I just stayed glued to her side
and we enjoyed the run. Both girls behaved for their rides. I spent the first
mile talking with them to keep them entertained and giving Sandra
encouragement. One of the other strollers stayed right on top of us and I was
getting a little concerned. But it was another guy so I told Sandra I would
just stay with her unless he tried to take the lead.
The course is a fun one. It starts up/down Gravity Hill then
up the far side of Memory Grove to go into a 180 degree turn and then 1.5 mi of
downhill.
The first part was all into a pretty strong headwind and
when we finally turned to have it on our backs it was to go uphill. The good
thing about the turn is that we could see all the other runners coming back
down and we found out Sandra was in the lead of the women’s race. Even pushing
a stroller!!! We really started to pick it up on the way back down into Memory
Grove but the other stroller was still there. As we entered the Grove he
started to pull up alongside and I asked Sandra if I could go and she said yes.
I knew she had her win and I didn’t want to jeopardize my stroller win J…
So at 2.2 mi into the race I let the hammer fall and took off.
To the other guys credit he went with me for about 200 m
before falling off. It was great as my daughter said “daddy you are finally
running!” I ended up passing a few more runners on this stretch. I wonder what
it would have been to run all out from the beginning, but racing was not the
plan today, just family fun.
The splits went as follows:
8:09 HR 161 Ascent
121ft Descent 28ft
7:12 HR 166 Ascent
67ft Descent 77ft
5:31 HR 174 Ascent
37ft Descent 204ft
0:36 HR 185 (Pace
4:40)
TOTAL: 21:27 HR 167
I did meet the winner and he seemed like a nice guy. I
encouraged him to join the blog so please welcome him, Flo.
After the awards ceremony and some nice goodies we headed to
a birthday party, then to the gelato place in the avenues our friends from
church just purchased. A must go for great gelato and coffee the place is
Dolcetti Avenues. You should all go! Then we ended up going to the Avenues
Street Fair and some playing in a sprinkler in the backyard. All and all we
were moving from 6:30am to 6:30pm a very full and fun day.
|
| Saucony Fastwitch Miles: 5.00 |
|
| 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 |
|
Slept in, waffles with the girls, church, and then working from home. After a pizza dinner and putting the girls down did a SugarHouse plus loop and then back to lab to get ready for the week. Kind of the opposite of yesterday but a relaxing day none-the-less.
Avg. 7:49 HR 140
|
| Brooks Launch Blue #3 Miles: 6.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM: Welcome to another week. When I hit Foothill and 20th I noticed about 6 guys come ahead of me moving at a nice clip. I decided to catch them. It took me all the way till Sunnyside, with some help from the light. They were the Westminster CC team. I ran with them until Cappechi Dr when I had to turn up to campus. Most the team didn't acknowledge my presence but the guy in the back was chatty and it was a nice way to break up the commute run in. 2.5 Mi Avg. 8:07 HR 153
PM: Today was a blur. Each time I looked up at the clock another hour had slipped through the hour glass. Time can sure be a funny thing. Commute run home. 2.5 Mi Avg. 8:06 HR 128
|
| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 5.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM: Today was my early day in. Yeah circadian rhythm!!! As the final taper, this week will probably just be commute runs. I hit a bit lower than I had planned last week but with everything else that was going on I'm not too worried about that. I am still struggling with what to go out at on Saturday. I would like to take up Ben's offer and go out at the 2:40 pace. But something is telling me that this marathon might not be the one to try and PR... 2.5 Mi Avg. 9:24 HR 136 PM: A long day, working into a long night. 11 hr at work home for 2 hr and then back to it. But I'm about done. It is great living so close to work but also sometimes bad because it is too easy to come back and get trapped :)... 2.5 Mi Avg. 7:02 HR 148
|
| Brooks Launch Orange #2 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Single run today. Did a modified mid-campus commute run in. Seeing the bib numbers really made the fact that I'm running a marathon in three days sink in... Have to keep telling myself I've done this before and though my training was not ideal I'm going to the line with some good races under my belt for the year. Avg. 9:08 HR 129
|
| RM 090416 Miles: 0.15 | Brooks Launch Orange #2 Miles: 4.50 |
|
| 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 |
| Planned rest day. Way back when I was following Hal Higdon's training I would have two days prior as a complete rest day. Just massaged out the legs with the roller and tried to rest a little extra. Work has been making that interesting but in an overall positive way so that should be ok. Tomorrow is travel and a shake-out on the track and then RACE!!! |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run with Cody in Logan to shakeout the legs. Avg. 7:37
|
| Saucony Fastwitch Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Race: |
Top of Utah Marathon (26.43 Miles) 02:44:45, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 27.00 |
|
Chapter 11
Back, again…
Year recap (brief)
It has been
awhile, three years in fact. It is amazing, frightening, sad, etc. how quickly
time can slip through your fingers. I think the hourglass is truly the best
timepiece. A lot has happened between TOU ’09 and TOU ’12. I am still in UT
although that was up in the air for a while and not sure what is next at this
point but I have a good option on the table. Sandra
and I finally found time to enjoy the state we live in and took a camping trip
to southern UT and a number of other day trips to closer sites. She has also
taken to running and in many ways has surpassed me in her dedication to the
sport, even bringing strength training back into the house!
So here is the
story of my ’12 marathon, number eleven on my list. As is my usual tradition,
marathon race reports are a time of reflection for me on my year in running and
life in general. The biggest news from the running standpoint is that I’m doing
it again. In 2010 and 2011 combined I only had 9 weeks of 50 miles or more.
This year alone I have 13 weeks above 50 miles with 5 weeks above 70. I even
started the year with a PR in the 5K. Now this is a ridiculously aided course
but still I’m 34 now and I was running about ½ the mileage of what I was
running when I set the previous record. The year continued to go well with my 4th
fastest half marathon in August. At one point I thought a marathon PR was
possible but doubts did creep in from time-to-time. I was heading up to Logan
again to once more attempt TOU. It is a great course and well-organized race.
Pre-race
First
and foremost I have to thank Cody and his family for opening their house and
kitchen to my family. After school on Friday we loaded up in the car and headed
up to Logan. It was a nice drive and when we arrived we drove the portion of
the racecourse Sandra and the girls were going to cheer me on the next day.
After packet pickup we headed to Cody’s and his family was in the front yard
ready to meet us. The girls loved playing with his kids and we had a wonderful
carbo-loading pasta dinner and salad. After the kids went down for dinner Cody
went with me for a 3-mile shakeout run along the Planet Walk trail. Logan has
sure been kind to me and between Cody and Scott it has been great to stay with
bloggers pre-race. After some more nice conversation I did my prerace routine
and got some sleep, restful with only one wake-up. No morning star. Cody was
kind enough to wakeup early to bring me up to the race start. I sat next to
“Mike” someone running his 32nd marathon with two Wasatch 100s under
his belt. It made for some good conversation. After getting off the bus I ran
into another Knox alum at the start. This was funny, but was because I was
wearing my Knox ski hat. At the start I tried for that star but still no go. So
it was off to the start area and deciding what to do. This was very difficult.
I had made the mistake of mentioning 2:40 out loud before really examining my
training fully. Although it may have been possible I think the way it played
out was the best. I had good conversation with a number of people including
Albert, Allie, Jake, James, Ben, and a number of others. I eyed Ben and his
group aiming for the 2:40 and Allie shooting for 2:50 and decided to try and
stay between these two groups. This was a last minute decision but I stand by
it and I hope you will see that it worked out for the best.
The Race
The
weather was perfect for a marathon, cold but not unbearable. I was dressed
properly after my experience at the half. Thanks to Andrea for suggesting the
sock sleeves, that really did the final trick. I was wearing my compression
socks, shorts, jersey, sock sleeves, gloves, and a headband. The start felt so
smooth and between the group, the downhill, the taper in my legs, it felt so
effortless to run 6ish pace. It took effort to stay back but I did. The first
mile was side-by-side with Allie. Also, Will (a person that passed and beat me
late in the TOU1/2 three weeks earlier) pulled up and said hi. We spoke for a
bit and decided to run together. We gradually caught up with James’ group and
ran together for the next two miles. Could see Ben upfront and hear Allie just
back so right were I wanted to be. But the bathroom was calling and I decided
to stop. The mistake I made was to rush out of the port-a-pottie and gun back
up to James, Will,
Kevin,
etc. Even with the bathroom break that mile was still 6:16
so I was cruising. Luckily that didn’t kill me but I’m sure put a dent in my
tank. The next 5 miles were so relaxing. I just stayed with the pack we had and
watching Cynthia the lead woman. Then at mile 12, bathroom called again. Very
upsetting but made the stop. This time I was not going to gun it back up and
took nearly three miles to catch backup. At mile 14 is the first place you can
really have spectators and my three girls were waiting there for me. It was
great to see their smiling faces and get a Gu and water. Cody was also there
and rode along with me for a little giving me some updates on the race. It was
helpful. After that decided to finally make it to Will and what was left of the
pack. I did this and continued on with them. These two miles were quick. When
we pulled out onto Main Street we were hauling. Scott came up to run with us
some but we were moving… Just before turning off Main Street my three girls
were there again and after a little dancing to the music set-up there I got
another Gu and water. I tried to keep with the pack as long as I could but
after this turn I started to fall back. The next miles are some of the hardest
in the race but I stayed strong. This was MUCH MUCH better than I had felt
during miles 21 and 22 in this race back in ’09. Back on Main Street and a few
zig-zags. Saw the girls two more times before the finish. Was VERY happy to see
that I had sub-2:45 in the bag. Official time is 2:44:44, 12th
overall, and 2nd age group. I finally got a bigger moose! Thank you to TOU for putting on a top notch race.
Post-race
More
chatting with bloggers, soak in the stream, massage, and back to Cody’s for a
shower. Then we headed one more time to the park for the awards ceremony.
Congrats to a number of bloggers, especially Jake for his overall win! Hit the
road with a McDonald’s stop and to a birthday party. Crashed hard after dinner
and just enough energy to get this entry out. My reflection on the race at this
time is very positive. Even with the 2:40 mentioned I always had the 2:45 in
mind for this my first race back. My printout for my splits was 2:40, 2:45, and
2:50 so I more or less nailed my predicted. But more importantly than that I
ran it in a controlled fashion and actually enjoyed the last portion. I look
forward to my next marathon and hopefully getting a good 4-6 months of solid
mileage in for it instead of 4-6 weeks… Thank you to everyone who supported me
during this training cycle and were there with me on the course today in body
or spirit.
NERDY STUFF
Numbers, numbers, and more
numbers. First, this was the 14th TOU Marathon. My number was 14. So
the race number the moose on the medal is wearing is number 14. That was great.
Also, comes the pressure of wanting to finish at or below the number. So the 12th
place finish was also very nice. ]My Garmin output is below. As is my comparison of the course tool splits and
my previous TOU splits.
One of the most exciting parts is
the difference between the first 13 miles and the last 13 miles. A whopping 49
seconds!
First 13 1:20:40 Second 13
1:21:29
On to the splits, only 8
were slower than target pace and of those 4 were within 10 seconds. More numbers are posted on Monday for post-race reflection.
Split comparison
Garmin info
|
| Saucony Fastwitch Miles: 27.00 | Saucony Compression Socks 1&2 Miles: 27.00 |
|
| 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 |
|
My legs hurt. But nothing unpredicted. Spent a fun family day. Pancakes with the girls, church, another birthday party, and dinner out. John ended up following up on my "bluff" to go for a run so I said yes. We just did a SugarHouse loop. Avg. 8:50 HR 137
|
| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 5.00 | Saucony Compression Socks 1&2 Miles: 5.00 |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Surprisingly my legs are not too bad. For at least my last four marathons I have taken the subsequent 2 days to a week completely off. This is mostly because after those previous marathons I couldn't walk down stairs much less run. This time around I must have done something right because I don't fell like I need the days off. Now don't get me wrong, my legs are sore, especially my calves. However, it feels better to run a little on them than just let it go. I have iced my legs twice now and wore my compression socks all day today. Got a bunch done at work and then a commute run home. A pretty good Monday. I have read comments and some other reports but am holding off until Wednesday to comment to save my inbox :) An early thank you to those who have put such kind comments so far.
Avg. 8:35 HR 127 More post-race reflection. It turns out that Saturday was my 3rd fastest marathon. This was with 30% less mileage than my 2008 PR and about 1/10th of the formal speed work (Andrea I'll give you that the 5K TT are real workouts). So overall I am even happier with this marathon the more I think about it. Of my previous 10 marathons I only had 18 wk of healthy training for 6 of them so this brings that total to 7. Here's more of those "nerdy" numbers... :) 
|
| Saucony Compression Socks 1&2 Miles: 2.50 | Saucony Shadow #1Black Miles: 2.50 |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Just thinking about what next... Trying to stay focused and keep the balance. The post-race period is always interesting. So much build-up for only a few hours. Commute run in. Avg. 9:36 HR 147
|
| Saucony Rides #9 Miles: 2.50 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Evening Suicide Loop with John. The air is so horrible again. At least it was nice for Saturday. I just hope it cleans up again soon... I felt tired today but again this is more mileage than I've ever done the week post marathon. Just plugging away at work and trying to stay sane with the running. Avg. 9:18 HR 136
|
| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 7.00 |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run into work. Back there again now... With the race out of the way I have a bit of catch-up to accomplish. Still struggling with what the next marathon will be. I have tossed around the idea about Ogden and Cody was kind enough to send me some info on it. My main thing is to get it on the calendar no matter how far out. Avg. 9:55 HR 143
|
| Brooks Launch Orange #2 Miles: 2.50 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Happy Friday. It was cool this morning, wish I would have had my gloves during the first mile. Obviously still recovering from the race but this air is just not helping. They claim it is a yellow day, down from red most of this week but I think today was the hardest day breathing. One cool thing on the run in is that a herd of maybe 8 deer crossed the street in front of me on Guardsman Way in front of the field house. There is a bit of construction and they were obviously spooked. Mid-campus commute run in. Avg. 9:29 HR 142
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| Saucony Shadow #1Black Miles: 4.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Busy day. Early AM house chores then work until PM picnic with our church group that we were hosting. Then late night run with John. Suicide loop. Saw a wild porcupine on the run! Avg. 8:43 HR 131
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| RM 090416 Miles: 0.01 | Saucony Shadow #1Black Miles: 7.00 |
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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 |
| Other than church, worked all day. No time for a run...
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM: Very late night at work and early morning... Commute run in. 2.5 mi Avg. 10:10 HR 127 PM: Long day at work 5:30am to 4:30pm... But I also got a lot done despite some "blow ups" with a few different things. On my way out saw Jake and stopped to talk to him and the girls always have a blast with Jake sightings. Then after bedtime went for a South Temple loop with John. 7 mi Avg. 8:25 HR 134
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| Saucony Rides #9 Miles: 9.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A bit more sleep last night but still recovering from Sunday. It was nice to run in the rain this morning the temperature was perfect for it. Wish I could have gone longer. A&W commute run. Avg. 8:37 HR 143
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| Saucony Rides #9 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Work, work, work. In early again, twice this week. Normally I get away with just one really early day lately. It is good just busy. Commute run in. Mi 2.5 Avg. 9:45 HR 150
PM: Commute home for dinner with family and then back to lab. Definitely the longest work day I've had in a while. Mi 2.5 Avg. 7:13 HR 139 You'd think those HR would be reversed but that is what the Garmin says...
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| Saucony Rides #9 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM: A&W commute run. Hopefully today will not be has crazy as yesterday at work. I am canceling one meeting to try and free up a little time. This career (as I am sure is the case with many) comes it waves and right now seems to be a crest. Although I have to admit there had been a comfortable trough for a little bit. Mi 6 Avg. 8:13 HR 158 PM: Suicide loop with John. Not as busy of a day as yesterday but I managed to get more accomplished. Mi 7 Avg. 8:31 HR 131
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| Brooks Launch Blue #3 Miles: 13.00 |
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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 |
| Day off for family and work obligations. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Race: |
Wild Stampede "5K" (2.56 Miles) 00:14:46, Place overall: 2, 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 |
| This morning was maybe a little ambitious. Meaning it was a little early after the marathon and I had a lot on my plate this week. All that being said this race is hosted by a friend and I was looking forward to running it. My grandparents are in town and all six of us headed to the start. There was a 1K kids fun run prior to the race and both girls enjoyed it. Then it was time to warm-up for the 5K. During the warm-up I ran into Thomas, a new post-doc at The U from Germany. I had met him two weeks earlier and new he was a triathlete and could tell most likely a good runner specifically. The race started with him, myself, and both our wives in the lead. I had about 10 ft on him and we headed up the hill behind the zoo. He was more or less right on me for the first mile. We went through at a good pace 5:13 and a slowed a little to let him along slide. The next mile we were more or less neck and neck. I slowed a bit too much and never really made a move. The second mile was 6:05. Turns out instead of fixing the run from last year and adding on a block, they took off one so it was way off. Thomas made his move and I failed to respond I just didn't have it today. I was not able to defend my title and the course was way short. It was fun all the same and then moved on to a day of family fun. My left foot was actually sore after the race. I'm thinking this speed may have been too soon after the marathon. I'm happy I did it but wish I would have had more of a fighting spirit in the racing department. Next time... 
|
| Saucony Fastwitch Miles: 6.00 | Saucony Compression Socks 1&2 Miles: 7.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Finished off a great visit with my grandparents then dropped stuff off at lab to prepare for the week ahead. Overall, the weekend was very relaxing and it was good to visit with them. We had a lot of good food and fun. I then did an evening run from lab for the Memory Grove loop. Avg. 8:02 HR 144
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| Brooks Launch Orange #2 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM: It is so crazy that it is already October. I just do not know where time goes. The weather was perfect for running this morning and I did the lower campus commute run to enjoy a couple more miles in it. Left foot still a little sore but not as bad as Saturday afternoon. Mi 4.5 Avg. 8:43 HR 142 PM: Typical Monday work day. Mostly clean-up and set-up. But I do feel like I got a good amount off my list. Did a stadium loop with John. Mi 5 Avg. 8:23 HR 132
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| RM 090416 Miles: 0.25 | Saucony Rides #8 Miles: 5.00 | Saucony Shadow #1Black Miles: 4.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Today was a different day. I'm in a reading and writing phase at work and should stay home more often, less distractions... So that is what I did today. Rolled out of bed to my computer and only left for meals. Got some work done but need to do this more frequently. Then in the evening went into lab for a couple hours with a Memory Grove loop thrown in. Saw a tarantula near the mouth of Dry Creek and three deer by the cemetery. Avg. 8:08 HR 149
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| Saucony Rides #8 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Had to be into work early for meeting. Did not sleep well last night either. Coming into work before 5am I saw five deer by the library on Foothill. Two deer sightings two days in a row. Mi 2.5 Avg. 9:02 HR 141 PM: A&W commute in reverse. Mi 6 Avg. 7:29 HR 144
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| RM 090416 Miles: 0.36 | Saucony Rides #8 Miles: 8.50 | Saucony Compression Socks 1&2 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
|
AM: Much better with the sleep last night. I think I was exhausted. Did go past all the set-up for the game tonight but no animal sightings. Maybe it was the later start to the day? Commute run in, mid-campus. Mi 3.5 Avg. 9:02 HR 145 PM: Maybe not today.
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| RM 090416 Miles: 0.13 | Saucony Compression Socks 1&2 Miles: 3.50 | Saucony Shadow #1Black Miles: 3.50 |
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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 |
|
Today was chilly. First time I felt a bit cold since TOU1/2. That being said it was still an enjoyable run in. Did the Memory Grove commute. Have a great weekend and to everyone running St. George or Chicago this weekend TEAR IT UP! Avg. 9:02 HR 137 THIS IS FUNNY, to me at least. I'm a number junky. I was just looking and it turns out that the last three mornings I have run the exact same pace, 9:02. This is on very different courses with different distances and elevation changes. Here the picture for 1000 words. 
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| RM 090416 Miles: 0.03 | Saucony Rides #9 Miles: 9.00 | Saucony Compression Socks 1&2 Miles: 9.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Unfortunately I had to work today. I did at least enjoy reading some of the St. George updates. Congrats to all. After the bed time routine I did an extended suicide loop. It was chilly. Avg. 8:06 HR 153
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| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 11.00 |
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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 |
| Family and work 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Happy Monday all... Decided for the A&W commute run with a few Farleks mixed in. Mi 6 Avg. 8:52 HR 148 PM: Back home in reverse. Mi 6 Avg. 7:45 HR 142
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| RM 090416 Miles: 0.37 | Saucony Shadow #1Black Miles: 12.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM: Had to be in early so just the direct commute run. Mi 2.5 Avg. 9:45 HR 137 PM: I have noticed that the last couple weeks I have had a lot of different demands on my time that have made balance a bit more difficult. I'm still squeezing everything in just been rough the last 7 d or so... That being said the weather has been so perfect for running and so relaxing to be out there. Tonight I did a loop south of SugarHouse with the mile down 21st hard, 5:18.
Mi 8 Avg. 7:28 HR 159
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| Brooks Launch Blue #3 Miles: 8.00 | Saucony Rides #9 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM X2: I had the chance to speak to my daughter's first grade class about being a scientist and marathon runner this morning. It was a lot of fun. However, I had to set some stuff up in lab first so I did the commute run it, set it up, and did the commute run back. On the way in I was working to catch a guy, which I did. However, just as I passed Fort Douglas I went to spit and almost spit on a different guy that had been working to catch me! I then picked up the pace and ran the rest of the way into lab with him. 3rd year medical student using running to commute, didn't catch his name though.
There 2.5 mi Avg. 8:41
Back 2.5 mi Avg. 8:44
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| Saucony Rides #9 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Today was flipped. The initial plan was to run tonight but after leaving lab at 10:30 pm last night I ended up swapping with Sandra our running times. I did a Memory Grove commute run in. Tired but got in. The weather was again beautiful. A busy day but more work tonight. Did stop by the expo to pick up my race number for Saturday on the way home. Looking at the half and full tables was so tempting while just picking up the 5K number... Avg. 9:32 HR 140 Well I typically go into a 5K wanting to break 17 min. Obviously this can vary by the course but here is the course tool prediction for that. Course found here Crazy Legs 5K. 
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| Brooks Launch Orange #2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Burning the candle at both ends again. Managed to leave lab a little earlier last night. The good news is unlike some others that were in lab last night I had at least been home to have dinner and see my girls to bed before coming back. It amazes me the culture around research. Even being a part of it myself... This morning I was up early to run with Thomas. This was my first run with him (other than when he beat me at the 5K two weeks ago :)...) and it was good to have the company early in the AM. He lives less than a mile from my house on the A&W commute loop so that is convenient. We did the middle 4 miles of the run together. Avg. 8:45 HR 140
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| Saucony Rides #9 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: |
Utah Fittest State FESTIVAL 5K (3.16 Miles) 00:17:49, Place overall: 3 | | 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 |
|
I was not sure what I was expecting with this race but I am
happy I did it. It was great catching up with so many people while waiting
around for the awards to be announced. For an inaugural race they did ok but
there is some room for improvement.
I did like the late start to the 5K. I got to sleep in a
little and Sandra got to get her run in first so I didn’t have to rush home
after. I did the run down to the start, ~5 mi Avg. 8:08 HR 143, with about 20
min to spare. I did not see anyone from the blog until with about 3 min to go
the crew that ran both the Half and 5K showed up with some surprise additions,
glad to see you running again Andrea.
The gun went off and after hurdling a few kids lined up in
the front in looked like there were about 6 guys ahead of me. I slowly picked
them off up the first mile until I was in third a bit behind Jake but could see
him and Ken R the eventual winner. I just went with it and enjoyed the
encouragement of the half marathoners finishing as the fresh 5K guys went
blowing by. Here are the splits:
Mi 1: 6:00.7 HR
182 A-276 ft D-136 ft
Mi 2: 5:29.5 HR
189 A-123 ft D-182 ft
Mi 3: 5:25.4 HR
190 A-178 ft D-189 ft
0.16: 0:44.1 HR
192 A-19 ft D-57 ft
TOTAL: 17:39.6 HR 187
Then hung out and spoke to a number of bloggers and other
runners I’m getting to know. Also ran into my first neighbor when we moved here
that I hadn’t seen in over a year and caught up with him for a bit.
Did the painful cool down back up to my house 4.5 mi Avg.
8:51 HR 147 and then straight to work for a few hours before enjoying an hour
at the zoo with my daughter and then a wonderful dinner with my wife as we
celebrated 16 years together. This is our dating anniversary but since I waited
so long to propose I like celebrating it more.
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| RM 090416 Miles: 0.01 | Asics Japan #1 Gold Miles: 12.50 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Had to work a little in the morning. Then some family errands. Decided to run while it was still light and did a Memory Grove to the top of City Creek run. It was one of the most perfect running days I can recall. The colors are so beautiful heading up the canyon and the sound of the water in the creek really tops it off. There were so many people out and that helps get me moving. I worked to pass two bikes on the way up. One guy I leap frogged a couple of times before finally dropping him. Up splits were 7:34 to 8:40 pace. Then was the fun of coming down!!! 6:33, 5:55, 5:53, 5:52, 5:41, 5:33, and 5:05!!! How is that for a mile 14 in a training run? Granted that is the mile from the V curve by City Creek down to the liberty bell but I'll take it. Point being my final three miles solo today were faster than my 5K yesterday. Granted this was an infinitely more aided run.
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| Saucony Rides #8 Miles: 14.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: Early start to start the week. Legs feeling good after the weekends efforts. Commute run in. Mi 2.5 Avg. 9:26 HR 140 PM: Busier day than I was expecting but got stuff done. Evening Suicide Loop with John. Mi 7 Avg. 8:47 HR 136
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| Brooks Launch Blue #3 Miles: 9.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Slept in a bit and out to a very pleasant morning. I cannot believe how nice the weather still is. The sunrise was pretty this morning. Commute run in. Mi 2.5 Avg. 9:35 HR 140 PM: A&W in reverse home. Feeling very sluggish.
Mi 6 Avg. 8:20 HR 135
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 8.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Even with the sluggish bent to yesterday's second run, I was not sleepy last night and did not rest well. Partly I had my early experiment day today and I think knowing I need to be in before 6 AM keeps me on my toes. As with today I usually get up before my alarm on days that that. Mi 2.5 Avg. 10:02 PM: The day did not have a good start but continued to improve throughout so by the end it was all good. The run home was also much better than yesterday. Reverse A&W commute. Mi 6 Avg. 7:43
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| Brooks Launch Blue #3 Miles: 8.50 | Saucony Compression Socks 1&2 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 |
|
AM: Finally slept a little better last night. Still into work a little work for grand rounds, Thu is my meeting day. I have three minimum during the academic year... Commute run in.
2.5 mi Avg. 9:56 HR 138
PM: No second run. Had a surprisingly productive day, even with all the meetings. It is an interesting process changing from a mostly bench scientist to a more principle investigator filling the time with analysis and meetings rather than planning and doing. Good news is I worked a little late but then met the family at Red Butte for the Garden After Dark Halloween activities.
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| Saucony Rides #9 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Memory Grove commute in after a little bit of sleeping in. Got to my building just as Jake was passing and chatted for a brief moment. Hope everyone has a great weekend! Avg. 9:06 HR 135
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| Saucony Compression Socks 1&2 Miles: 8.00 | Saucony Shadow #1Black Miles: 8.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Early home loop before hitting the road to head down to Moab. Mi 6, Avg. 8:48 HR 156 PM: Evening trail/road loop just outside Moab by the rental house our friend got. Mi 4, Avg. 8:26 HR 143
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| Saucony Shadow #1Black Miles: 10.00 |
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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 |
| Slept in with the girls, while Sandra and the four other people we were staying with headed to the start of the Other Half. Then got up and did a short hike with the girls prior to going to the finish line. It was windy for the runners but the course and area is SOOO amazing. Sandra ended up doing an awesome job and though she didn't get her goal time I think between the tougher course and crazy wind she did great with her 1:45 finish. After hanging around for the rest of the group to finish, chilling in the beer corral, and listening to some music we headed to Arches. We did the Delicate Arch hike and then played on the sand hill outside the park.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Evening run to Memory Grove and back. Typical Monday, a lot to do and got done what I could. My left foot is a little achy so I will assess more tomorrow. Avg. 8:11 HR 142
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| RM 090416 Miles: 0.10 | Saucony Rides #8 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: Cold, wet run in this morning. It was nice except for a little sleet/hail. I like running in the rain and I was wearing enough clothes to handle the chillier temps. Foot still a little off but not sure why. Slightly modified A&W commute run in.
Mi 6.5 Avg. 9:11 HR 140 PM: Mid-campus commute run home. Foot feeling a little better. Very good work day. Mi 3.5 Avg. 7:26 HR 152
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| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 Miles: 10.00 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
|
AM: Winter is coming. Actually had a little snow fall on me on the way in this morning. Did the A&W commute run plus a little, no real surprise there :)... Mi 6.5 Avg. 9:14 HR 135 PM: This has been a very productive week. Taking the weekend completely off seems to have refocused me. Did an evening Suicide Loop with John. Mi 7 Avg. 8:46 HR 131
|
| Brooks Launch Blue #3 Miles: 13.50 | Saucony Compression Socks 1&2 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Let it snow, let it snow, let it snow... Enjoyable A&W commute run. Snow is much better than freezing drizzle. 6 mi Avg. 9:28 HR 142 PM: Today was about the opposite of the rest of the week. Just really seemed like things dragged and if anything went backwards in a way. I guess they can't all be golden days. Late day and missed dinner with the family. Commute run home. 2.5 mi Avg. 7:05 HR 159
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| Brooks Launch Orange #2 Miles: 8.50 | Saucony Compression Socks 1&2 Miles: 8.50 |
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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 |
| Today is already shaping up better than yesterday. It was much colder but I was dressed for it. Did the A&W commute run in. Have a great weekend! Avg. 9:10 HR 147 |
| Brooks Launch Blue #3 Miles: 6.00 | Saucony Compression Socks 1&2 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Race: |
Up-N-Over trail run (5.54 Miles) 00:51:51, Place overall: 6 | | 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 |
|
Up
this morning to head to Ogden for the Up-N-Over trail run. Thomas and Susanne
did the driving. It is so pretty up there. They had a bunch more snow than us.
The temperature was not too bad and I was dressed fine. As we were arriving
Albert pulled up next to us. There were a few other fast looking guys there as
well. This race is not easy but it was worth the trip. We only warmed up for
about half a mile and then it was time to start. The first three miles of this
race are crazy uphill. The snow pack started pretty much from the beginning and
lasted until mile 4 when we went onto the road. The two top dogs that ended up
going 1,2 took it out hard with Albert close in tow. Then Thomas, myself, and a
guy wearing fivefingers were behind. Thomas and I slowly gained on Albert and
passed him but then Thomas just kept going. My legs were burning and I could
just not keep the pace. Eventually I heard someone right on me and I thought it
was Albert but it was the fivefingers guy. He passed me and kept going as well.
Then we started the downhill in about 2-3 feet of snow. Some was packed but it
was still hard going. At this point I heard another person bearing down and it
was Albert this time. I moved aside and he blazed past me. I could not believe
how fast he was going in that snow. We finally hit the road and once I got my
footing I took off but it was way too late to make any ground. Plus the others
hit their strides on the road as well. Any race you have a 13:12 split and a
6:01 split is crazy. The final half-mile is also up hill though on the road is
a bit easier. So I finished 5 officially because fivefingers was not
registered. But I’ll fess up to the 6th place, as that is all I
earned. As my first true trail-race it was a learning experience. One that was
fun and enjoyable. The drive back was scenic and I enjoyed the conversation with Thomas and Susanne. The rest of the day we did some family errands and then
Oktoberfest at church. Was planning on a second run but it never happened. 
|
| Saucony Compression Socks 1&2 Miles: 6.00 | Saucony Shadow #1Black 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Got some sleep and then to church. Had to work a little but then we had our annual Halloween block party. Then an evening Suicide loop plus. |
| RM 090416 Miles: 0.25 | Saucony Shadow #1Black Miles: 11.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM: Intermittent sleep last night. So I was pretty tired. Didn't even grab the Garmin on my way out the door... Commute run in. The weather has been so nice since the snow on Thursday... Happy Monday. As I was typing Happy Monday the ceiling in my office started leaking. I got everything out in time without loosing any electronics or paperwork!!! However, I then had a three hour meeting and have spent the rest of the day moving my office... Mi 2.5 PM: Well I got my office moved and set-up in a new location. Hopefully there are no more indoor rainstorms tomorrow... Evening stadium run with John. Mi 5 Avg. 8:44 HR 128
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| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 Miles: 5.00 | Saucony Shadow #1Black Miles: 2.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM: Bombay commute run in. The weather is cool but nice and I saw a number of other runners out this morning. Although I slept about the same number of hours as last night it was more restful. Also, the day is off to a much better start, my office isn't a rain storm :)... Mi 8 Avg. 9:07 HR 142 PM: Commute run home for dinner and pumpkin carving. Mi 2.5 Avg. 7:42 HR 140
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| RM 090416 Miles: 0.11 | Brooks Launch Blue #3 Miles: 8.00 | Saucony Shadow #1Black 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM: Today just seems like a good day. Up early and a rare morning Suicide loop. Still in the dark but the weather was nice. It amazes me how the wind comes out of Parley's... Breakfast with the family and then off to an appointment on lower campus. The walk back up was in perfect fall weather. Mi 7 Avg. 9:01 HR 127 PM: Commute run to trick-or-treat with the girls. Mi 2.5 Avg. 7:44 HR 139
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| RM 090416 Miles: 0.05 | Saucony Shadow #1Black Miles: 9.50 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM: Commute run in. Saw a buck near research park. I have seen deer every day this week along Foothill, either running or driving. Mi 2.5 Avg. 9:41 HR 145 PM: Left foot started misbehaving again, after sitting in a talk? Not sure what that is about but I'm going to back off a little. Mi 2.5 Avg. 7:53 HR 130
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| Saucony Shadow #1Black Miles: 5.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Happy Friday! Avg. 9:39 HR 141
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| Saucony Rides #8 Miles: 6.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Well today was a good switch up. I slept in, a lot. Then made waffle brunch with the girls and watched some of Mary Poppins. After that I had a rare midday Suicide Loop. The weather was perfect for running. Had initially planned 15 for today but with my left foot still misbehaving since Thursday decided to stay backed off until it behaves itself. Avg. 7:58 HR 146
|
| RM 090416 Miles: 4.01 | Saucony Rides #8 Miles: 7.00 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Another good night's sleep. Then some family fun including a hike up Big Cottonwood. Left foot still a little achy but not the sharp pains of Thu and Fri. Planned on the Suicide Loop but had some GI issues and stopped the run. Not good to eat too much before your run... Good night none-the-loss. Avg. 8:53 HR 150
|
| Saucony Rides #8 Miles: 3.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM1: Got a ride in this morning as we were taking care of some family stuff this morning. So I did a commute run home. Mi 2.5 Avg. 7:35 HR 151 PM2: After the girls went down did the suicide loop with John. Mi 7 Avg. 8:37 HR 136
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| Saucony Rides #8 Miles: 9.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM: Commute run in with a stop off at my polling place. Got both my voting and the exit poll completed in under 15 minutes. Not too shabby. The weather has just been so perfect the last few days. Trying to enjoy it while it lasts. Left foot still achy but each day since Friday has been slightly better. Mi 3.5 Avg. 8:22 HR 165 (strange about the heart rate, must have got worked up voting...) PM: A&W in reverse. Mi 6 Avg. 7:52 HR 150
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| RM 090416 Miles: 0.73 | Saucony Rides #9 Miles: 9.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM: Early morning commute due to an experiment. Got that done and then off to the races of the day... Mi 2.5 Avg. 9:01 PM: Stadium loop with John. Mi 5 Avg. 8:22 HR 139
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| RM 090416 Miles: 0.25 | Brooks Launch Orange #2 Miles: 7.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM: I was tired this morning. Overall the week has been going very well making progress in each of the primary targets at work. Mi 5 Avg. 9:02 HR 155 PM: Suicide loop with John. The air was disgusting because of all the wind and particulate matter. But the weather was still perfect temps for a run. Tomorrow for snow... Mi 7 Avg. 8:44 HR 141
|
| Brooks Launch Orange #2 Miles: 7.00 | Brooks Launch Blue #3 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run in during the hail. The snow started after I got into work. There is already a good inch or more up on campus. wish I was out running right now. But have some writing to do this month and today is the day to get started... Avg. 9:41 HR 141
|
| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Race: |
Run for Clean Water 5K (3.11 Miles) 00:19:43, Place overall: 2 | | 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 |
|
I was increasingly congested yesterday and ran a slight fever. I was not sure if I was going to make it this morning. The > 6 in of snow the day before and the > 6 in coming down today didn't help that choice. However, I like running in the snow. Especially in the woods! It has to be one of the most relaxing experiences I have ever done. So the deal was I took some Nyquil and had a decent night's sleep. I felt much better and was at least not coughing just a little congested. Then I took some Dayquil after sleeping in and headed to the race start. It was already snowing again and picked up the entire morning until I got home. As Allie had mentioned it was a small race but the 20+ of us showed up and were ready to run. She did a GREAT job organizing and getting everything together. James did a great job marking the course and even though by the time he finished marking the course was already snowed over so we couldn't see his feet it was marked well enough that no wrong turns were made. I met a few new guys, some very new to the area and did a short warm up with one of them, Ken. The race started right on time and one guy took the lead and I tucked in behind him. At about a quarter mile I took the lead and kept it until about this same point in the second loop of the farm. It was so much fun running in near white out conditions (especially since the snow was caking my glasses) and the footing the slippery in a couple spots was not as bad as I expected. The second loop was just me watching Andrew pull away to take the win but considering the night before I didn't think I was going to be at the start I'm happy with how I held it together. It was so much fun and totally worth it. Then spoke with a guy three weeks new to the area Ben. A second cheer to Allie and James. I especially liked the hot cocoa, mug, and hat for my age group win! Yum... 6:15, 6:16, 6:32 (should have toughed it out more there...), and 0:39 to finish it off. 19:43 total, no HR as it slipped down to my stomach after the first mile. It was averaging 188 for that mile though... I think just the cold and not the effort.
|
| Saucony Compression Socks 1&2 Miles: 3.50 | Saucony Shadow #1Black Miles: 3.50 |
|
| 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 |
| Oops. I guess I am still learning my limits. The rest of yesterday went fine. I mostly had to work. But by evening I was wiped out. Then Sunday morning I woke up even more congested so I took a nap. Unfortunately I missed out on sledding with the girls and was too out of it to get any work done but I hope the rest will take care of it. |
| Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 | 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 |
| Not sure if it was the nap or the cold but had a hard time getting to sleep. Did a slightly modified commute run in but that is all I could afford. Feeling better than yesterday but definitely off. Let's see how the rest of the week goes... |
| Saucony Shadow #1Black Miles: 3.00 |
|
| 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 |
| Slept in. No run. Want to completely kick this thing before I start running again. No major race on the calendar so no need to push it. |
| 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 |
| AM: Commute run direct. No medicine today. Still coughing a little but do not "feel" sick. Avg. 9:42 HR 145
|
| Brooks Launch Blue #3 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Home loop extension with John. It was a very needed run. We both had a lot of work related items to discuss. Avg. 8:35 HR 146
|
| Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: A&W commute run. Feeling so much better. My knee is slightly sore but I think that is just because my legs are tight from being sick/time off... Avg. 8:41 HR 157 (ouch)
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| Saucony Rides #9 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: Had to work this morning. Than an early afternoon run. I think I'm 90% over my cold. Still a little coughing but I haven't had medicine since Wed. I did the far south extension of the suicide loop. Then when I got home the girls were waiting on the porch with their running stuff on so we went for a 1 mi run. I was surprised but my 3 yr old went the whole distance! It was a perfect day for running. Afterwords we went to support our friend at Foothill Fitness. They had an open house today. A bit nervous about the Walmart opening up right behind them...
11.2 mi Avg. 7:50 HR 149 1 mi Avg. 15:26 HR 116
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| Brooks Launch Orange #2 Miles: 12.00 |
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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 |
|
Much better Sunday than last week. The weather continues to be awesome. Evening Suicide Loop with John. Avg. 8:26 HR 142
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| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 7.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Continuing to feel much better. Today must have been national running day, I saw over 10 other runners in just the 2.5 mi to work. I did have too many meetings today but still managed to get some work done. Commute run in. Mi 2.5 Avg. 8:30 HR 146 PM: Reverse A&W commute run with an Allie sighting on 13th... Mi 6.5 Avg. 7:22 HR 149
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| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 9.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM: Felt pretty sluggish this morning. Just the A&W commute in. Mi 6 Avg. 9:28 HR 135 PM: Feeling much better this evening. Quicker direct commute run home. Such perfect weather for running... Mi 2.5 Avg. 6:36 HR 154
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| RM 090416 Miles: 0.35 | Saucony Shadow #1Black Miles: 8.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM: Although I did not sleep as well I felt more rested this morning. The weather is still great and the run in was slow and easy. Mi 2.5 Avg. 10:01 HR 138 PM: Suicide loop with John. Mi 7 Avg. 9:19 HR 146
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| RM 090416 Miles: 0.10 | Saucony Rides #9 Miles: 9.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Race: |
Cold Turkey 6K (3.83 Miles) 00:22:14, Place overall: 10, Place in age division: 5 | | 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 |
| Happy Thanksgiving! I was not going into this as a race but more to have some fun. The last time I ran it was in 2009. Saw some familiar faces at the start. Spoke with Kevin a little and added more onto my warm-up with Fritz. The course is uphill then downhill. It was cool but good for racing temperature wise. The start was entertaining as BJ and a friend decided to cross dress for the race... Very funny.
Since I wasn't "racing" I stayed back with the second pack at the start. Picked one guy off going into the canyon, then a second. However, I then got into a game of leapfrog with Mike Evans. He ended up laying the hammer down with about half mile or more to go and I never retook him. At the time I did not know who he was but after finding out realized he was just playing around. It was still a lot of fun to actually end up racing someone. That does not happen that often. I ran 17 seconds slower than 2009 and 1:07 slower than 2007 so not my fastest on the course but I fulfilled my goal of having some fun. The highlight was definitely the warm-up and cool-down with Fritz. It was fun getting to talk with him some. Hope you are all gorging on food. I'm going to now. Mile 1: 6:09 HR 176 Asc 206 ft Des 74 ft
Mile 2: 6:34 HR 184 Asc 208 ft Des 122 ft
Mile 3: 5:11 HR 188 Asc 36 ft Des 190 ft
0.83 to 6K: 4:19 HR 185 Asc 52 ft Des 255 ft (5:11 pace) TOTAL: 22:13.62 HR 183 Anice run and the 5:11s at the end sure felt good.
|
| Brooks Launch Blue #3 Miles: 9.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| In early to lab to take care of a few items then back home for some writing. Took my run midday and then back to writing. I have two manuscripts I'd like to get out before the end of the year so it is really crunch time. I did the south extension on the Suicide Loop. The weather continues to be perfect I wish I would have had time to go farther. Avg. 7:53 HR 148
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| RM 090416 Miles: 0.04 | Brooks Launch Blue #3 Miles: 11.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| With the Christmas crunch coming up I ended up having to work all day. Did get to do meals with the family but otherwise in front of the computer. Then went out for an evening Suicide Loop with John. It was much cooler tonight. Avg. 8:34 HR 132
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| Brooks Launch Blue #3 Miles: 7.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Evening run with John after a long day of work. Avg. 8:29 HR 165?
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| Saucony Rides #9 Miles: 5.50 |
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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 |
| Too much work, bagged run. |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Feeling burnt out from the work push that started on Friday. Commute run in early for a 6am experiment. Mi 2.5 Avg. 8:38 HR 152 PM: Enough is enough, put back on my clothes late afternoon and headed out the door. Ran up Dry creek for the first time in months. Took the trail all the way to City Creek and then back on 11th. It was a deserved and relaxing run. Shame about the air quality today. At least I was looking down on it. Really gave the impression of the "shoreline" that the smog, oops it is Utah so we have to say it the nice way, "inversion" looked like the water it was so thick... That being said it was still a great run. Then back to work. Mi 10.5 Avg. 8:26 HR 156
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| Saucony Shadow #1Black Miles: 13.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: The good and the bad thing about writing is it can take place anywhere. The last two days in lab were fraught with interruptions so I worked from home last night and this morning. It is nice to role out of bed and just start. So by the time Sandra got back from dropping the girls off at school I already had a good 3 hr of work done. So we decided to go for a rare run together. We did the Suicide Loop. The air looked much clearer and the temperature was nice. Two daytime runs in a row nice to see the sun. However, back to the writing. I wish I could write even half as well as I can run, but I am SO SLOW when it comes to putting "pen to paper" so to speak. Avg. 9:00 HR 131 PM: ? only if I get the paper out... NOPE, worked until 11pm. At least I got a nice morning run in...
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| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 Miles: 7.00 | Saucony Compression Socks 1&2 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: Sorry to those who want to hear about running. I feel like I am a broken record writing about how much I work. It is really a crunch time for me, probably for the next few months. The good news is I'm still getting in some good mileage and the runs sure help to maintain that balance I so diligently try and stick to. Today I had to be in at 6 am so up early and direct commute run. Paper out today or not I am going to go for an evening run... Mi 2.5 Avg. 9:05 HR 143 PM: Well I got the second run in. Cut it a little shorter but still something. Did the SugarHouse loop from home. Mi 4.5 Avg. 7:53 HR 143 (funny about the HR)
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| RM 090416 Miles: 0.06 | Saucony Rides #8 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got a little sleep and out for a run before yet another day in front of the computer. Progress is being made but never as quickly as I would like. I pushed this run a little.
Avg. 7:26 HR 168
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Big run with a big group on the JRP. It was a lot of fun and great to see so many talented runners. Even if I ended up getting dropped it was still fun to hang on as long as I could. Most in the group continued on for more mileage but I had to get back to a busy family day. Avg. 6:32 HR 166
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| Saucony Rides #8 Miles: 13.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| On my first visit to Eugene, OR. It is great getting to be at the track center of America. In predicted OR fashion it was drizzling on and off the entire day but during the run it felt good. I did the 6 mi of Pre's Trail and then ran over to the track on jumped on for a mile. The forth lap I could hear the bell. Each lap it rained a little harder and I kid you not when I was done the clouds broke and there was a rainbow. The rain started again during my cool down back to the hotel but really a cool experience. Trail and cooldown: Avg. 6:58 HR 150 Track time: 5:20 HR 184
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| Saucony Shadow #1Black Miles: 9.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Very long day. Out the other direction on the trails along the river. Was in talks from 7:45am until 4:30pm out for the run and then more discussions until 8pm. It was a good day and another good run. Avg. 7:13 HR 145
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| Saucony Shadow #1Black Miles: 5.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM: Up before my alarm so I went for a run. Half loop of Pre's trail, dark and rainy but not that cold. Mi 4 Avg. 8:37 HR 134 PM: No second run. My meetings ran over by nearly an hour.
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| Saucony Shadow #1Black 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
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AM: Nice being in the different time zone going west. Got up feeling rested but still at 6am local. Did a nice long run out and back on each side of the Willamette river and then the 200 ft climb up to Pre's Rock and one last loop past (but not on this time) Hayward Field. Temps were perfect and no rain this morning. Good run. Now a couple hours to decompress and back to Utah... Mi 13.5 Avg. 8:26 HR 129
PM: There was way too much to process from the visit this week. Went for a second run after dinner out with the family. Suicide Loop with John. Mi 7
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| Saucony Shadow #1Black Miles: 20.50 |
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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 |
| Back in town, back to too much work. Not sure how the hours slip away so quickly...
Only time for a commute run in.
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| Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Work loop. Had to be in early again today because of a mishap yesterday. Ran into work and then looped back home to work from home. As has been the case lately more productive at home. Have a great weekend. Avg. 9:00 HR 144
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| Saucony Rides #8 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 |
| Wow this week really hammered me. The unfinished workload from the week before, the travel and meetings, and then family visiting. The good news is I got a good amount done yesterday and will be able to take the weekend off. Up early to get my run in and not mess with family plans. Did a downtown loop. Then spent the day playing with the girls and visiting with the in-laws. Avg. 8:52 HR 138
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 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 |
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Still with family plans. Got up early and dragged my brother and sister-in-law up to the living room. There was talk of going up to the beacons but I forget and they didn't realize the elevation effect coming from sea level. It was still a fun hike and the clouds cleared for a little to give a nice sunrise. The snow cover made for a pretty scene and it is always fun being the first on a trail with fresh snow. Afterwards another day of family fun. Including a trip up to Park City and an early birthday dinner.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Visitors or no had to go into work today. Was not feeling hot and had stomach problems on the way in... Mi 5.5 Avg. 10:07 HR 132 PM: Commute run home a little early to go out for a final dinner before the guests left. Stomach feeling better but the HR was up there.
Mi 2.5 Avg. 7:55 HR 168!
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| Saucony Shadow #1Black 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: With not feeling hot yesterday decided to sleep in a little. Still in to work at a decent time and then a full day back on writing. I have been a broken record about this manuscript for too long. It is getting out of my hands this week no matter what! Commute run in. Mi 3 Avg. 9:02 HR 157, HR monitor was slipping around. PM: Had a productive day. Stadium Loop with John. Mi 5.5 Avg. 8:49 HR 127
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| Saucony Shadow #1Black 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: There is something with my head and knowing that I have to wake-up. I needed to be in early to work but got up almost an hour before my alarm. Laid there for awhile and then up into work before 6 AM. It was crazy windy but luckily it was to my back most of the way into work. Temperature wise I cannot believe it is mid-December. Feeling much better than Monday. Commute run in.
Mi 3 Avg. 9:45 HR 145 PM: Today was crazy busy but not as focused as I'd have liked. I pushed a little more than normal on the way way and did the A&W in reverse. Mi 6.5 Avg. 7:02 HR 159
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| Saucony Rides #8 Miles: 9.50 |
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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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AM: Slept in a little. Then direct commute run in. A lot of early days lately. But at least it is a good way to get a heads up on the day. As is usually the case today is going to be all meetings. Spaced just perfectly to not get much else done. We will see, I guess meetings are part of work and become a bigger part of it as you go up the food chain. Mi 2.5 Avg. 10:20 PM: Well today was a busy one. Hard to get the work I need done done... But finding that balance is what it is all about, in work and outside. After dinner did a short home loop just get the head cleared. Mi 4.5 Avg. 8:34 HR 152
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| Saucony Rides #9 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 |
| I woke up with a pretty bad sinus headache but otherwise feel fine. The "run" into work was pedestrian. The weather has just been so perfect for running though. Mi 2.5 Avg. 10:44 HR 138 HAPPY FRIDAY!
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| Brooks Launch Blue #3 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I had hoped to join the J-Crew from this mornings run but between time constraints, not feeling 100% this week and the 3-7 inches of snow on the ground got up an hour earlier and just did a solo Avenues, Temple, and A&W Loop. The snow looked so nice and the footing was not that bad. Overall a good run. Then 1/2 hour of upper body for shoveling, joys of a corner lot is that there is lots of sidewalk. After that moved to decorating a gingerbread house with the family and the rest of the day is family fun... Mi 12 Avg. 8:27 HR 141
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| Brooks Launch Orange #2 Miles: 12.00 | Saucony Compression Socks 1&2 Miles: 12.00 |
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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 |
| Slept in and then a very busy family day. Started with a choir performance, then home before lunch out with friends from church, and then Click, Clack, Moo at the SLAC. Unfortunately had to end the day working instead of with a run...
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Slept in on accident. Up too late last night and went straight through my alarm and then into lab to a typical Monday. Ask Garfield, that's not a good thing... Had to work more at night so only did a quick treadmill run. |
| Saucony Rides #8 Miles: 4.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Well today I turned 35. It is amazing how quickly time goes by and that it is anything but constant. It really does seem like each year is faster and I am honestly blending this December with last. I just cannot believe it has been a whole year. AM: In very early into work but took a mid-campus commute. Mi 4 Avg. 9:23 HR 164? PM: Since today is also my daughter's birthday we spent the evening as a family at the zoo to see the Christmas lights, the nocturnal animals out and about, and Santa. After cupcakes went on a stadium loop with John. Mi 5 Avg. 8:46 HR 127! what a contrast in HR from this morning.
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| Saucony Shadow #1Black 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Writing day. Slept in a little and then worked from home. Took a mid-afternoon loop of SugarHouse and then back to writing. Avg. 7:14 HR 162
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| Brooks Launch Blue #3 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Well this week has not turned out to plan. But it is what it is and the world keeps spinning. Did a Suicide Loop and it was much colder than the 27F the iPhone told me. But it was still enjoyable. I am glad I got it in. |
| RM 090416 Miles: 0.05 | Brooks Launch Blue #3 Miles: 7.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Slept in and then errands. Worked from home after that. Took a late afternoon south loop. I wore shorts and t-shirt. Probably a little cold for that but it felt good. I pushed this run a little more than lately. Avg. 7:14 HR 150
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| RM 090416 Miles: 0.22 | Saucony Shadow #1Black Miles: 11.00 |
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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 |
| With the errands yesterday morning I had to make up some time and worked this morning. Then after lunch want for a Memory Grove loop from home. Shorts and t-shirt again. Today it was much more appropriate. I cannot believe it is almost Christmas and the weather is still near perfect for running. Avg. 8:12 HR 139
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| Saucony Rides #8 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Evening solo home loop. Nothing special. Avg. 8:32 HR 143
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| Brooks Launch Blue #3 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 |
| Ended up having to work most of today. But finally got the manuscript revisions done... That took much longer than expected but mostly due to other items going on at the same time. Nice to have it out before Christmas though. Did get to go home a bit early and spend some time with the family but no running. |
| 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 |
| Sometimes I'm a loony. Up late prepping for Christmas and then I was like a little kid and woke up way too early. i had to take care of one item in lab so I ran to lab. It was amazing on the streets in the snow and no one around. I was back way before the rest of the family woke up and was able to get a fire going in the fireplace and breakfast started. It was a nice lazy day opening presents and playing with the girls and virtual Skype visits with family. In the afternoon we went sledding and had tons of fun! Merry Christmas! Avg. 8:47 HR 143
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| Brooks Launch Orange #2 Miles: 7.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: With the girls out of school split the morning. Ran into work took care of a couple things and then ran home to watch the girls while Sandra did her workout then back to work. Mi: 5 Avg. 9:58 HR 138 PM: Very snowy SugarHouse area loop with John. It was a perfect winter running night. Mi: 6 Avg. 8:49 HR 146
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| Saucony Rides #8 Miles: 11.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Another very snowy run. It is crazy out there today. Did the commute run in early, hoping to leave a little early to get in another nice snow run. Mi 3 PM: Getting in the mileage. It was hard to believe that it was the same day. I did a Memory Grove loop with John and then solo run home. Avg. 8:35 HR 133
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| Saucony Rides #8 Miles: 13.00 |
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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. Mi 2.5 Avg. 9:34 HR 143
PM: Memory Grove loop with John. Mi 8 Avg. 8:40 HR 139
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| RM 090416 Miles: 1.00 | Saucony Rides #9 Miles: 10.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Treadmill while Sandra was out running. Good sleep trend this week 4, 5, 6, 7, 8 hours.
4 mi acceleration 8:30 to 5:20...
PM: A little work today and another family trip to the sledding hill. Then out for a SugarHouse neighborhood loop. 8 mi Avg. 8:18 HR 149
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| Saucony Rides #9 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 10.00 |
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So hard for me to fathom that tomorrow is the last day of the year. It honestly feels like it started yesterday to me. For that matter it still feels like it is 2009... Where does the time go? Just did a south loop after a long day of family activities.
Avg. 8:15 HR 158
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| Saucony Rides #8 Miles: 10.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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A year-end recap
As always thanks to all who have supported me this year. It
was so nice to partly be back on the blog. I don’t feel like I have contributed
as much as I used to/should, but I still appreciate the support.
This year has been such a wild ride. In January I thought
I’d be moving by June. Then in March I knew we’d be in Utah at least until the
following June. That definitely caused some disruption in planning and life and
was the constant undercurrent to this year. I also traveled more this year than
any year to date. However, throughout it all I have maintained one of my highest
mileage years since I started recording in Nov ’97 and was on 6 publications
bringing my total to 23.
In fact with the run today I also hit a major running milestone,
50,000 km! Initially, and based off
the 5K this spring, I was hoping to hammer a PR 5K today but that will have to
wait. I started planning it when I hit the 30,000 mi mark. However, I never
thought I’d get it done in 2012. The nice coincidence is that by hitting this
mark I am exactly 1 mile into my 3rd highest mileage year ever. The
only years higher are my record breaking 2008 (fun to turn 30) and the
follow-up 2009 (2005 = 2564 4th, 2009 = 2674 2nd, and
2008 = 2797 1st).
Sunday when I started planning how to divide the final 22 mi
to the mark I thought it would be nice to run 10 mi on Sunday so that I could
have a 12 mile run as my last run of 2012. Yes I am a number freak. I am not
exactly sure how this happened except that there were finally no major injuries
and I kept consistent. My lowest mileage week was the first week of the year
with only 23 miles. However, after that I had all additional weeks at or above
30 miles, with 23 weeks at or above 50 miles. Unlike 2008 when I had a number
of weeks over 80 miles and four over 90 miles, my highest mileage week this
year was a 74.5. By no means was this my fastest year and I was definitely more
of a tortoise than a hare this year but I still managed one PR, a first since
July of 2009! I also managed 11 races, more than 2010 and 2011 combined. It
felt so great being back to running again.
Even as late as heading out the door this morning I was
still planning on hitting some type of hard miles within this run. However,
seeing the snow again and the ice underneath made footing very questionable at
most places. At 3 mi I thought about turning around and doing the 5K on the
treadmill but even with the questionable footing I was in need of the long run
outside and just went with it. It snowed on me the entire run and was just a
nice easy and relaxing run. I went to Memory Grove via a quick stop in lab to
take care of my only bench work. Then took South Temple back up toward home.
Saw deer in a couple spots and a few other runners out there. Avg. 9:00 HR 132
There is a lot more I would like to write about life changes
etc., but I think for now and for the purposes of a running blog I will close
here with 2565 miles this year and crossing that 50,000K finish line. Next up
40,000 mi. At my 5-year average this will take me until about 2016/17 to
complete…
HAPPY NEW YEAR!
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| Brooks Launch Orange #2 Miles: 12.00 |
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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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