A Balance, Redefined

Running of the Leopards 5K

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Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

NYC Marathon November 3, 2019 done 

London Marathon October 3, 2021 done

Tokyo Marathon 202#???...

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

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

Long-Term Running Goals:

Enjoy being a Masters Runner.

Get under 3 hours one more time...

Personal:

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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 17.00 Month: 110.50 Year: 110.50
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 105.22
Saucony Rides Blue A #34 Lifetime Miles: 72.00
Saucony Rides Blue B #35 Lifetime Miles: 80.19
Saucony Rides Blue C #36 Lifetime Miles: 76.25
Brooks Launch Black #34 Lifetime Miles: 76.50
Brooks Launch Gray #36 Lifetime Miles: 78.50
Brooks Launch Grey #37 Lifetime Miles: 75.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2561.500.003.000.000.000.008.002564.50
RM 090416 Miles: 32.69Saucony Rides #8 Miles: 542.50Brooks Launch Blue #3 Miles: 521.50Brooks Launch Orange #2 Miles: 505.00Saucony Rides #9 Miles: 490.00Adidas Adistar (flats) #2 Miles: 41.00Saucony Compression Socks 1&2 Miles: 179.50Saucony Fastwitch Miles: 66.00Saucony Shadow #1Black Miles: 192.00Asics Japan #1 Gold Miles: 12.50
Night Sleep Time: 2235.00Nap Time: 4.00Total Sleep Time: 2239.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Family day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Tue, Aug 07, 2012 at 11:10:08 from 155.101.152.123

Back in 2001-05 I used to take a very structured approach to my marathon training. Now I just get in one long run, a couple medium runs and try to get in one fast effort. But just however it works in my schedule. The good news now is that my legs are responding with minimal pain. The first time I've really felt like a runner again since 2009. You also seem to be doing really well. Your mileage Sunday was up there and last week you hit 60 like your plan. All very encouraging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Tue, Jan 03, 2012 at 10:08:38 from 155.100.226.54

Yeah I noticed that the air had a "taste" to it this morning. I think I need to put some skittles in my pockets and eat them when I hit a patch of gross air. Taste the rainbow, not the pollution!

From allie on Tue, Jan 03, 2012 at 18:42:55 from 97.75.165.156

i could taste it as well. delicious, delicious smog.

From Adam RW on Tue, Jan 03, 2012 at 23:04:56 from 67.182.248.141

I guess the New Year resolution for my lungs can be to breath air.

From bgrun on Fri, Jan 06, 2012 at 14:13:02 from 64.107.59.66

Hope that the air is cleaner by now! If not, maybe the coming snow will do it.

From ACorn on Fri, Jan 06, 2012 at 15:35:03 from 68.66.168.22

Very gross out. I still can't make myself run on the treadmill though, I'd rather get the lung damage outside.

From Adam RW on Fri, Jan 06, 2012 at 16:14:16 from 155.101.153.165

It is depressing but I'm with my mom. Hopefully the snow knocks some of this crap out. I was gasping by the end of my run this morning...

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

Home loop in the pm.

Avg. 7:46 HR 148

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Busy day. Commute run in.

Avg. 9:34

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Even busier day... Glad it is Friday.

Avg. 9:02

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

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)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From bgrun on Sun, Jan 08, 2012 at 11:17:46 from 68.251.40.61

Or you were just so excited to be running :}

From Adam RW on Sun, Jan 08, 2012 at 11:50:35 from 67.182.248.141

Definitely, considering the first mile had a HR of over 190!

Today we only have planned church, so I am hoping to get in a Skype. I'll give you a call after lunch.

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

Didn't sleep well last night but had a good day. Evening run with John from lab. 

Avg. 8:16 HR 140

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Slept much better although less hours. A&W commute run. It was chilly out there this morning...

Avg. 9:04 HR 140

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From allie on Mon, Jan 09, 2012 at 13:46:56 from 161.38.218.168

it was very chilly...great start to the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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.

RM 090416 Miles: 0.25
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Wed, Jan 11, 2012 at 11:47:54 from 155.100.226.54

I know... how is it already back? We only got like a 2 day break!

From Adam RW on Wed, Jan 11, 2012 at 12:46:33 from 67.182.248.141

The Weather Channel insists that it is a green day though. However, when you can't see your hand in front of your face I question what it is that we are breathing in, green or not...

From Jake K on Wed, Jan 11, 2012 at 12:49:38 from 155.100.226.54

Yeah I look at the charts on the DEQ website... "technically" we are in the "not so terrible" zone... but when its right below the line, I don't think that should qualify as a green light day.

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

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

RM 090416 Miles: 0.37
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Thu, Jan 12, 2012 at 15:37:41 from 155.100.226.54

FYI, if you don't have anything going on - we are going to meet at Tanner Park for a run on Saturday morning. Wasatch Blvd loop.

From Adam RW on Thu, Jan 12, 2012 at 15:43:04 from 155.101.152.123

Same 8am start?

From Jake K on Thu, Jan 12, 2012 at 15:45:57 from 155.100.226.54

Yeah 8am. Andrea posted the details on her blog yesterday.

From Andrea on Thu, Jan 12, 2012 at 15:58:18 from 72.37.171.52

Hope you can come Adam!

From Adam RW on Fri, Jan 13, 2012 at 00:10:54 from 67.182.248.141

Thanks for the invites. I'm planning on being there. See you Sat morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run in. 

Avg. 8:56

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

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

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Mon, Jan 16, 2012 at 10:53:56 from 155.100.226.54

The girls wanting to go for a run had to be the highlight of that run! :-) Hope the knee doesn't become too much of an issue.

From Andrea on Mon, Jan 16, 2012 at 11:05:58 from 72.37.244.100

I think the next group run I'm going to set a 7:20 maximum average pace! It's probably more beneficial to be running for longer rather than faster at this point in base training.

I love that your girls enjoy running - they just want to be like their daddy!

From Adam RW on Mon, Jan 16, 2012 at 16:35:11 from 155.101.152.123

It is amazing how much those two pick up on what mommy and daddy are doing.

It was a good run. I just pushed too far too fast. You'd think I'd know better by now. It was fun though.

From Jake K on Mon, Jan 16, 2012 at 17:00:10 from 67.177.21.60

When you get a group like that together, and everyone starts talking about races, its immediately ZOOOOOOMMMM off to the races!

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

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

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Decided to stay on the treadmill today for both time and if my knee misbehaved. Already felt better than yesterday.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From JD on Mon, Jan 16, 2012 at 23:32:12 from 71.32.200.226

that's good news about the knee - a sure sign of strength.

any specific race plans this year?

From Adam RW on Mon, Jan 16, 2012 at 23:38:27 from 155.101.152.123

Just stay sane and try and stay healthy... You?

I'm out of here so I might not respond until tomorrow...

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

Trying to get some sleep. People are sick around me at work again... Evening stadium loop with John.

Avg. 8:19 HR 138

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From ACorn on Fri, Jan 20, 2012 at 18:37:25 from 24.2.76.146

Agreed that 7>5. Glad your knee isn't bothering you too much.

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

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 :)

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Looking at another very busy day... Only time for commute run in.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Jake K on Sat, Jan 21, 2012 at 22:28:35 from 67.177.21.60

It was more slushy than snowy this afternoon. Tomorrow could be a good day for a winter wonderland run, though.

From Adam RW on Sat, Jan 21, 2012 at 22:31:35 from 155.101.144.2

I'm hoping to hit Memory Grove/City Creek in the evening... I hope the snow is still around. It is so peaceful there when it is all muted with the snow.

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

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From allie on Tue, Jan 24, 2012 at 09:15:07 from 97.126.211.101

nice seeing you this morning, adam. good luck with your busy day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run in. Nothing special. 

Avg. 9:22 HR 141

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

AM: Commute run in. Avg. 8:44 HR 141

PM: Treadmill. Just needed a little extra.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Broken record...

Avg. 9:01 HR 146

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

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

RM 090416 Miles: 0.10
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Mon, Jan 30, 2012 at 00:41:51 from 184.155.135.194

Nice running today and enjoy the very special family time. I hear you with work. The way my work is to it's hard to focus on a running strategy or think of running when work is drawing you away and then you want to spend as much time with the family as possible. Sounds like your in that situation as well.

Have a great work week Adam.

From Adam RW on Mon, Jan 30, 2012 at 00:59:22 from 67.182.248.141

Hi Kory!

Always great to hear from you. I am so bad about keeping my own blog updated lately much less checking on all the ones I used to.

I'm so happy to see how far you've come since the accident. That is an amazing time even without a rod in your leg! Much less solo on a training run.

The work thing has been a bit much for me lately as well. Too much work, too little sleep... Not a good combo for living a real life. Hopefully things improve for both of us soon.

From bgrun on Mon, Jan 30, 2012 at 12:03:03 from 68.251.39.251

Life is what happens while you are trying to plan for it.

From Adam RW on Mon, Jan 30, 2012 at 14:51:46 from 155.101.152.123

That is so true. Just enjoy each day and go to sleep happy! I hope you two had a good weekend. Sorry we weren't able to connect yesterday.

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

Happy Monday everyone. A&W commute in. The weather felt nice this morning. 

Avg. 8:49 HR 145

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Wed, Feb 01, 2012 at 00:53:34 from 24.2.76.146

January flew by. Nice run!

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

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

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Slept in but did not sleep well. Only had time to commute in.

RM 090416 Miles: 0.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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)

Saucony Rides #8 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From allie on Tue, Feb 07, 2012 at 17:54:01 from 97.126.211.101

that was not a pleasant wind this morning. brrr. good call on the split -- the weather is perfect now.

From Kory on Tue, Feb 07, 2012 at 17:57:10 from 134.50.89.24

Glad to hear the sleep was better, and no your not a wimp your just using good wisdom.

From Adam RW on Wed, Feb 08, 2012 at 16:38:04 from 155.101.152.123

Hi you two,

Thanks for the support. Even with waiting until later I still hit the treadmill but it was a good workout.

From Jake K on Wed, Feb 08, 2012 at 17:15:28 from 67.177.21.60

Good workout Adam. Those kind of progression runs can really build fitness - you kinda touch all the systems at once.

From Adam RW on Wed, Feb 08, 2012 at 17:51:16 from 155.101.152.123

Plus it's just so much fun. I like seeing the miles click off like that. It makes the half hour feel like 5 minutes. Glad to see you are still tearing it up. I brag about you every chance I get to people around campus.

From Jake K on Wed, Feb 08, 2012 at 20:27:26 from 67.177.21.60

We'll have to get a run in sometime soon. Heading to Phoenix this weekend, but will get in touch after we get back.

From Adam RW on Wed, Feb 08, 2012 at 21:04:00 from 67.182.248.141

Looking forward to it. With the lack of snow a track 5K may be in order.

Are doing the Running of the Leopards? I'm curious to see how ridiculously fast you will go.

From Jake K on Wed, Feb 08, 2012 at 21:27:57 from 67.177.21.60

I don't know - its not on the circuit, and Bill isn't directing it this year. Might jump into a college track meet for a 5K tuneup before Boston instead. We'll see - I guess it will depend on who else runs... if guys like Teren still run the Leopards race, then I'll probably do it.

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

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

Brooks Launch Blue #3 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.10Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jake K on Thu, Feb 09, 2012 at 15:43:19 from 155.100.226.54

Good run and good change of scenery for the day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Andrea on Sat, Feb 11, 2012 at 18:18:24 from 12.44.144.104

Getting the mileage up again - that's great!

From Adam RW on Sun, Feb 12, 2012 at 18:23:36 from 67.182.248.141

It has been since the week after we did the 20 miler, first week of November. The good news is that no matter how long the break if you want it will return. I hope that your foot/back starts behaving itself soon.

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

Lazy day. Treadmill run.

Saucony Rides #8 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Brooks Launch Orange #2 Miles: 9.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From bgrun on Wed, Feb 15, 2012 at 19:10:04 from 68.251.39.251

Glad your class lecture went well. How many?

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

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

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 7.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Busy day ahead, commute only.

Avg. 9:04

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 2.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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

Saucony Rides #9 Miles: 3.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

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

RM 090416 Miles: 0.10Brooks Launch Orange #2 Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Sat, Feb 18, 2012 at 12:44:07 from 24.2.76.146

I applaud your decision to not be a whore :> Great run, sounds like an enjoyable route.

From Adam RW on Sat, Feb 18, 2012 at 19:35:38 from 67.182.248.141

After seeing your Halloween picture I knew I would not be able to get clients, too much competition out there...

Nice workout on Thursday.

I hope date night went well.

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

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

Saucony Rides #8 Miles: 13.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

RM 090416 Miles: 0.10Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From ACorn on Mon, Feb 20, 2012 at 20:49:46 from 24.2.76.146

Solid 10 at a good clip! Glad to hear that your legs are feeling stronger, makes running more enjoyable.

From Jake K on Tue, Feb 21, 2012 at 08:49:35 from 155.100.226.54

That's a good feeling - that the legs are coming around.

Nice running w/ you on Sunday!

From Adam RW on Tue, Feb 21, 2012 at 13:20:58 from 155.101.152.123

I enjoyed the run Sunday as well. Have fun Saturday. I'm looking forward to seeing what you and Fritz can do pushing each other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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...

Brooks Launch Orange #2 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Still 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

Saucony Rides #8 Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From ACorn on Thu, Feb 23, 2012 at 16:16:42 from 24.2.76.146

Suicide loop sounds very intense. Nice mileage so far this week.

From Adam RW on Thu, Feb 23, 2012 at 20:08:40 from 67.182.248.141

It is nice to run pain free again. It has been too long.

Suicide loop is what I call the bike path past the mouth of Parley's into Tanner Park before I head home.

Here is the description I found on line.

SUICIDE ROCK & THE RESERVOIR One of the foremost sights that met the eye of the early travelers when they reached the mouth of Parley's canyon before entering into the Valley of the Great Salt Lake, was a huge mass of red rock which stood in the middle of the mouth of the canyon. It consisted mainly of red sandstone and had stood as a sentinel for centuries. For hundreds of years it stood as a watch tower for the Indians until, as the story goes, an Indian maiden, upon learning of the death of her brave, leaped from the top to her death on the rocks below giving it the name of Suicide Rock. Now it is a bill-board for the youth who dare climb its heights with a paint brush or spray can. (http://gowalla.com/spots/410622)

From ACorn on Thu, Feb 23, 2012 at 20:43:18 from 24.2.76.146

Sweet! Thanks for the response, I will now regale anyone unfortunate enough to be a passengers in my car with the history of Suicide Rock.

I remember my mom used to refer to that as Tooth Rock but I guess it was/is more commonly known as Suicide Rock.

Maybe she lost a tooth there or something, sorry to ramble.

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

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

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

Brooks Launch Blue #3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

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

Brooks Launch Orange #2 Miles: 16.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Sleep over running today. Don't like making that decision but sometimes it is the best training choice.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.11Saucony Rides #9 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Wed, Feb 29, 2012 at 16:51:36 from 134.50.89.24

Always nice to have the wind blow elsewhere and not at the face. Nice run.

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

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

Brooks Launch Blue #3 Miles: 8.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

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

Brooks Launch Orange #2 Miles: 4.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Fri, Mar 02, 2012 at 08:35:09 from 155.100.226.54

First tracks are always awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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

RM 090416 Miles: 0.25Saucony Rides #9 Miles: 11.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W commute run in. Nothing special "It's just another manic Monday (oh-woe)...

:)

Avg. 8:56 HR 135

RM 090416 Miles: 0.05Saucony Rides #9 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Mon, Mar 05, 2012 at 17:19:05 from 24.2.76.146

Classic tune!

From allie on Mon, Mar 05, 2012 at 20:00:49 from 97.126.223.139

james and i saw you on your manic monday run. we were stopped at the intersection of 1300 east/500 south. you are easy to spot. :)

From Adam RW on Mon, Mar 05, 2012 at 20:04:08 from 155.101.152.123

Allie, Congrats again on the marathon.

I like to stand out in the mornings. Too many sleepy drivers... I'm even easier to spot with how slow I was moving.

Adam, I'll often have songs going through my head and this morning as with many Mondays that one took center stage. FYI, I did print out my Running of the Leopards registration this morning. This will be my first official 5K since October. It would be great to beat my time from last year but I'm not holding my breath.

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

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

RM 090416 Miles: 0.22Brooks Launch Orange #2 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Wed, Mar 07, 2012 at 12:30:02 from 155.100.226.54

Well, we're glad you'll be sticking around a while longer! :-)

From Adam RW on Wed, Mar 07, 2012 at 12:53:49 from 155.101.152.123

Now maybe I could put some races on the summer calendar...

From Jake K on Wed, Mar 07, 2012 at 12:55:38 from 155.100.226.54

Might as well!!

From Andrea on Thu, Mar 08, 2012 at 06:44:54 from 67.177.21.60

That is wonderful Adam! Glad to have you around for at least another year :o)

From Adam RW on Thu, Mar 08, 2012 at 06:48:29 from 155.101.152.123

It has been an emotionally trying year but it is nice to see the hard work be recognized. I do look forward to more runs with you two and the rest of the group. You've really built back a lot of local momentum.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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

Brooks Launch Blue #3 Miles: 9.00Saucony Rides #8 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Front heavy mileage week. Today and tomorrow I have crazy busy work schedule so just a commute run in.

Avg. 9:38

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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
Night Sleep Time: 2.00Nap Time: 0.00Total Sleep Time: 2.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

Family run to SugarHouse. Caught up on some of the missing sleep from the day before. 

 

Saucony Rides #8 Miles: 4.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Sun, Mar 11, 2012 at 22:40:15 from 24.2.76.146

Good luck tomorrow!

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

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

Brooks Launch Blue #3 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Andrea on Wed, Mar 14, 2012 at 16:25:38 from 67.177.21.60

Hope the rest of your trip is going well. Great job with your talk!

From Adam RW on Wed, Mar 14, 2012 at 19:47:09 from 50.78.253.49

It has been good. Boston is such an interesting city to be in. Just amazing to think about all the history...

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

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

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Brooks Launch Blue #3 Miles: 9.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From allie on Thu, Mar 15, 2012 at 18:13:34 from 97.126.219.8

sounds like you've been having a nice week in boston. i'm glad your talk went well.

From Adam RW on Thu, Mar 15, 2012 at 19:58:42 from 50.78.253.49

It has been enjoyable. It is nice to get to relax a little and learn new things. It's a diabetes meeting but covers all complications. I usually only study the heart so I learned a lot about what happens in the kidney, eye, etc. and I have to admit I like learning new things...

From jtshad on Fri, Mar 16, 2012 at 08:14:45 from 204.134.132.225

Hope the meetings are going well. Boston is a great town to visit, lots of things to see and do and it is very walker/runner/pedestrian friendly.

From Adam RW on Sat, Mar 17, 2012 at 11:28:29 from 67.182.248.141

Overall it was good and I met my two primary goals of getting my data out there more and meeting the leader in my chosen topic of study. The latter will hopefully lead to future collaborations.

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

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

RM 090416 Miles: 0.10Brooks Launch Blue #3 Miles: 11.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jake K on Thu, Mar 15, 2012 at 08:28:43 from 155.100.226.54

I like running along the river in Boston. Always lots of people out, and its hard to just go slow. Good running this week!

From Adam RW on Thu, Mar 15, 2012 at 12:08:59 from 50.78.253.49

The other nice thing is I run inland and then back out to sea so it is really hard to keep any control during the end of the run.

Also, and don't get me wrong I love the wilderness, but there is something so vitalizing about being in the mix of a big city. So much life around yet you can feel completely isolated and enjoy it.

I did a bunch of people watching last night. Today I unfortunately had to get some work done during our meeting downtime but the fact that even before 6am you can see dozens if not hundreds of other people out running sure lights a fire...

From Jake K on Thu, Mar 15, 2012 at 12:10:46 from 155.100.226.54

The energy there is probably even higher than normal w/ the marathon only a month away now - people ramping it up!

From Adam RW on Thu, Mar 15, 2012 at 12:17:19 from 50.78.253.49

Yesterday I ran a little later than this morning and there were definitely groups you could tell were there for marathon prep. It is funny the number of people you see wearing the marathon garb. I know it is the home town but it seemed like everyone was "showing their colors" so to speak.

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

Travel day back to UT via Detroit...

Overall a good meeting but happy to be home with my girls.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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


Saucony Rides #8 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

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
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

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

Brooks Launch Orange #2 Miles: 12.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Brooks Launch Blue #3 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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

Saucony Rides #9 Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Fri, Mar 23, 2012 at 08:23:17 from 155.100.226.54

I think I looked at my watch and it was ~7:15... the clouds above Emigration Canyon looked like they were on fire. Very cool... it got me all jazzed up for the day!

From Adam RW on Fri, Mar 23, 2012 at 08:26:12 from 155.101.152.123

It was a beautiful start to the day.

What are the plans for Sunday? Are you getting people together for a group run? Earlier the better for me. It will have to be easier for me though I'm going to beat my legs up at The Running of the Leopards tomorrow...

From Jake K on Fri, Mar 23, 2012 at 08:27:35 from 155.100.226.54

And I'm gonna beat up my legs with a long tempo run tomorrow.

I'll see how I'm feeling in the afternoon and get in touch with you... I might opt to just sleep in as late as possible on Sunday :-)

Good luck tomorrow! Looking forward to seeing how you do!

From Adam RW on Fri, Mar 23, 2012 at 08:39:23 from 155.101.152.123

No worries either way. Right now the only thing you need for your training is rest and recovery, 24 days and counting...

Race: Running of the Leopards 5K (3.11 Miles) 00:16:07, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.003.000.000.000.000.009.00

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.

Adidas Adistar (flats) #2 Miles: 9.00RM 090416 Miles: 0.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Tom on Sat, Mar 24, 2012 at 12:38:58 from 67.199.179.59

Congrats on the race and 6th overall and 1st AD. This was the first time running that course for me, man that was quite the fun 5K with both downhill and tailwind nearly the entire way.

From ACorn on Sat, Mar 24, 2012 at 12:42:20 from 24.2.76.146

Thanks for the warmup before the race. Hopefully we can get a bunch of runs in this year, I have much to learn from you.

Great job with the race, you went out hard and didn't fade.

From Jake K on Sat, Mar 24, 2012 at 13:08:50 from 67.177.21.60

Adam - awesome running today!! You completely smashed your time from last year, and it looks like you tied your best time ever (Magna '08). That is great. Really smart running - I bet a lot of people go out too hard and crash and burn on this course... you had a great negative split. Mustering up that final kick on the track takes more racing - its so hard to do... at least you got one of those guys back - nothing wrong with a high school finish as long as you weren't jogging the first 3 miles! :-)

You should be happy about this one - a great season opener. I think you need to figure out some more races to run b/c clearly you are in shape!

From Rob Murphy on Sat, Mar 24, 2012 at 15:18:58 from 76.27.122.13

Excellent race. Fine time.

From Steve on Sat, Mar 24, 2012 at 16:19:05 from 66.87.67.143

Great race today! I'm sure you'll be kicking my butt in the next one..

From jtshad on Sat, Mar 24, 2012 at 16:23:59 from 71.208.169.35

That is an excellent time, congrats on a strong race.

From Dan Varga on Sat, Mar 24, 2012 at 16:31:38 from 174.27.226.24

Nice race. Was it Matt Poulsen you were cooling down with by chance?

From Fritz on Sat, Mar 24, 2012 at 17:01:39 from 97.126.220.197

Nice job Adam. Glad to see you are back racing again. Work on a race day/saturday? No fun. I hope you and your family stick around here.

From JD on Sat, Mar 24, 2012 at 17:22:05 from 97.117.112.193

nice job Adam!

From MichelleL on Sun, Mar 25, 2012 at 05:14:51 from 42.98.231.26

Awesome time Adam. Congrats!

From Jake K on Sun, Mar 25, 2012 at 14:26:36 from 67.177.21.60

Adam - looks like the official results have you at 16:07 - so you beat your Magna time!

From Adam RW on Sun, Mar 25, 2012 at 23:09:40 from 155.101.152.123

Thank you all for the support. The comment sure help. It is such a good feeling to be back at the same speed I was in 2008. I think I am FINALLY ready to focus on the mileage and dear I say a marathon this year??? Suggestions for the next race?

Tom, It was a great race. Sorry we didn't get to chat.

Adam, I don't know what I have to teach you, you were the one who beat me today and on the track in October...

Jake, Your support and presence on the blog has really helped bring back some of that "team feel" we had back in 2008.

Rob, Everyone was asking for you this morning.

Steve, It was great to talk with you this time around. We'll see what happens next race but I think you still have me.

Jeff, We really need to get together again sometime. Good luck at Boston!!!

Dan, Thanks for the support and nice 25K yesterday!

Fritz, Looks like you had fun yesterday. Can't believe you raced 10X the distance I did... And we found out we will be around at least another year. That grant I was telling you about came through in the 12th hour.

JD, Long time no see. It is great to be back. Hopefully I can maintain it again for a season.

Michelle, You are missed here in the states. Glad to see you are still running strong and congratulations on your win yesterday. Nice racing!!!

Jake (round two), I will take it. It is the official time and it is the boost I need to finally help me overcome the fear of this last injury.

From Andrea on Mon, Mar 26, 2012 at 09:35:59 from 201.54.233.42

Great race Adam! Yours and the other Adam's race reports make me want to run it next year just to see how fast I could do it! New PR is awesome!!

I'm looking forward to (hopefully) running more with you this spring/summer! We can push me to run faster :)

From bgrun on Mon, Mar 26, 2012 at 09:57:38 from 68.251.39.6

FANTASTIC! WHOO HOO!! CONGRATULATIONS!!!

I'm SO glad the KSW Times2 had the great pictures and link for this race. Sorry I missed your phone call yesterday, we were out doing yard work, we barely made a dent in it. Spring sure has sprung!

KEEP ON KEEPING ON!

YOU ARE DOING IT RIGHT!

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

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

Saucony Rides #8 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Brooks Launch Blue #3 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Mon, Mar 26, 2012 at 10:32:42 from 68.251.39.6

Happy Monday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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

Saucony Rides #9 Miles: 3.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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

RM 090416 Miles: 0.03Brooks Launch Orange #2 Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Symposium day. Late night (12:30am) in lab. Then slept in a little before a mid-campus commute run. 

Avg. 8:54 HR 150

RM 090416 Miles: 0.25Saucony Rides #8 Miles: 3.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Avenues loop with John. The weather was perfect this morning. We got the run in before the wind hit.

Avg. 8:30 HR 134

RM 090416 Miles: 0.01Saucony Rides #9 Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

RM 090416 Miles: 0.02Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Sun, Apr 01, 2012 at 19:40:05 from 67.177.21.60

Good run as always this morning Adam. I'm really glad we started at 8am - timed that perfectly!

From Adam RW on Sun, Apr 01, 2012 at 20:24:08 from 155.101.144.2

Thank you for keeping me motivated and getting me back into a competitive mindset. You do inspire and I'm happy to be able to run with you. I'm really looking forward to the 16th!!! Probably not as much as you, but know I'll be there in spirit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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)

RM 090416 Miles: 1.06Saucony Rides #8 Miles: 11.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jake K on Tue, Apr 03, 2012 at 20:37:31 from 67.177.21.60

Good work finding some time to get it in. You are a busy man!

From Adam RW on Tue, Apr 03, 2012 at 20:45:07 from 67.182.248.141

If I could only find a way to be as efficient as I am busy...

From Andrea on Tue, Apr 03, 2012 at 20:49:14 from 67.177.21.60

You need a vacation!!!

From Adam RW on Tue, Apr 03, 2012 at 20:55:41 from 67.182.248.141

I wish I could head to the beach you were just on. Believe it or not we are planning our first family vacation. The girls are finally old enough and no longer napping that we think it would be worth it. The problem with science is that it is one huge never ending jigsaw puzzle and I like games.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

RM 090416 Miles: 0.25Saucony Rides #9 Miles: 9.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.05Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From Jake K on Fri, Apr 06, 2012 at 17:59:42 from 67.177.21.60

yeah that was not pleasant this morning... it got worse and worse as I got higher up the hill. The med campus area was all slush!

From Adam RW on Fri, Apr 06, 2012 at 20:20:33 from 67.182.248.141

At least I only had 2.5 mi of it. Sorry you had to deal with so much of it. But we were lucky for running this winter so I'll take one day of this versus how rough winter was last year...

From Jake K on Sat, Apr 07, 2012 at 08:50:16 from 67.177.21.60

We watched St Ralph last night - cute movie - but totally unrealistic when he did 20 x 1 mile and closed in 4:25! :-) hahaha

From Adam RW on Sat, Apr 07, 2012 at 11:41:17 from 67.182.248.141

You have to admit that him taking flight is an apt way to show hitting the runner's high.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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

RM 090416 Miles: 0.35Saucony Rides #8 Miles: 11.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Andrea on Sat, Apr 07, 2012 at 20:03:22 from 67.177.21.60

Tell your wife congrats!!

From Jake K on Sat, Apr 07, 2012 at 20:03:41 from 67.177.21.60

Send some congrats along to your wife! That is a very good time! What's with your family and opening up the season w/ PRs? :-)

From Adam RW on Sat, Apr 07, 2012 at 20:08:01 from 67.182.248.141

My wife has us all on a healthier diet. So maybe that has something to do with it. The great part is these are on courses we have run before so I feel better calling them PRs than when we first moved to downhill racing...

From ACorn on Sat, Apr 07, 2012 at 20:23:02 from 24.2.76.146

Nice run! Congrats to your wife, six minutes is a massive PR. Have a great Easter!

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

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: 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

RM 090416 Miles: 0.20Brooks Launch Blue #3 Miles: 8.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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

RM 090416 Miles: 0.04Saucony Rides #9 Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From ACorn on Tue, Apr 10, 2012 at 10:43:40 from 68.66.168.22

It is telling that 6.5 hours of sleep means that you slept in. Nice miles, I enjoyed that Memory Grove route.

From Adam RW on Tue, Apr 10, 2012 at 11:01:36 from 155.101.152.123

Have you been up City Creek yet?

If you are up for an early AM run (7ish) I think we should do it this Saturday.

Anyone else seeing this that wants to give it a try let me know.

From ACorn on Wed, Apr 11, 2012 at 21:54:06 from 24.2.76.146

I haven't been up City Creek. It sounds like fun, the weather this week may not be the best. Let's keep in touch.

From Adam RW on Thu, Apr 12, 2012 at 21:21:21 from 67.182.248.141

I want a longer run. My favorite way to do this one would be to meet at Popperton Park (near the Shriners Hospital). Run down to City Creek and then all the way up to the top. Turn around and have some fun on the downhill. Then an easy cool down back up to the cars... Let me know if you are interested.

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

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

RM 090416 Miles: 0.37Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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.

RM 090416 Miles: 0.12Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Fri, Apr 13, 2012 at 00:19:05 from 24.2.76.146

Very solid quarters with minimal recovery, nicely done! I just watched the forecast and Saturday is iffy at best, any chance Sunday or next week works for you?

From Adam RW on Fri, Apr 13, 2012 at 08:24:16 from 67.182.248.141

Sunday works fine for me.

From Jake K on Fri, Apr 13, 2012 at 08:30:12 from 155.100.226.54

hey we probably just missed you at the track last night. good workout! you gotta start somewhere with these, and those are some solid quarters!

I'm hoping we can make this a regular thing for the spring and summer.

From Adam RW on Fri, Apr 13, 2012 at 09:25:31 from 67.182.248.141

My Garmin says I started at 7:45, when did you two leave?

My biggest problem right now getting with the group for the workouts is time management. Tough to balance family, work and running...

Make sure to enjoy yourself this weekend and especially Monday. You are in amazing shape and I look forward to seeing how everything plays out.

From Jake K on Fri, Apr 13, 2012 at 09:27:42 from 155.100.226.54

I guess we didn't just miss you... we were finished around 615!

Thanks Adam - I'm looking forward to it.

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

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Fritz on Sun, Apr 15, 2012 at 22:18:00 from 67.182.226.25

Glad to see you are feeling better. And it's a good sign that the run didn't leave you feeling worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Presented at lab meeting this morning. Up late preparing. Commute run only.

Avg. 9:00

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Evening north loop with John.

Avg. 8:25 HR 134

RM 090416 Miles: 0.12Brooks Launch Orange #2 Miles: 11.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

Avenues commute run. Last two miles have 500 ft of elevation gain.

Avg. 9:08 HR 141

RM 090416 Miles: 0.28Saucony Rides #8 Miles: 6.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

AM southerly run in a nice spring sprinkle. 

Avg. 7:59 HR 141

Saucony Rides #9 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Fri, Apr 20, 2012 at 08:56:26 from 155.100.226.54

Hey I still have those Asics flats for you. And your St Ralph DVD. We'll have to try and meetup sometime soon.

From Adam RW on Fri, Apr 20, 2012 at 09:41:33 from 155.101.153.165

What are your plans for tomorrow? Are you running the course to hit spots to cheer Andrea on? Maybe I could meet you two at the start and run down to Sugarhouse with you. Not sure if your legs are recovered enough to beat her down there though :)

From Jake K on Fri, Apr 20, 2012 at 09:44:25 from 155.100.226.54

I'm going to bike around the course - so I can follow her around as much as possible.

Is that a challenge - for me to race Andrea? :-)

From Adam RW on Fri, Apr 20, 2012 at 09:46:53 from 155.101.153.165

I don't know how you recover from marathons. But 5 days after running Boston I would think she may be able to give you a run for your money...

We'll have to get a group run next weekend. I can get the shoes and movie then.

Have a great weekend and I'll keep my eyes open for you and Andrea tomorrow.

From Jake K on Fri, Apr 20, 2012 at 09:49:35 from 155.100.226.54

yeah by next saturday i'll be able to take the reigns off again :-)

If you are watching from up near your house on Foothill, I'll probably see you along the way

From Adam RW on Fri, Apr 20, 2012 at 14:52:04 from 155.101.152.123

I'll be doing my run and try and catch a couple points.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Saucony Rides #9 Miles: 9.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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.


Brooks Launch Orange #2 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Race: "5K" at ASBMB San Diego (3.41 Miles) 00:18:53, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Adidas Adistar (flats) #2 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Mon, Apr 23, 2012 at 07:42:32 from 98.164.27.103

Congrats! Wish we could have taken you out to celebrate in San Diego. Best of luck getting connected.

From Jake K on Mon, Apr 23, 2012 at 10:51:14 from 155.100.226.54

Good race Adam! Not bad a day after running most of the SLC 1/2 too :-)

Thanks again for pacing Andrea on Saturday. I had fun just watching you two cruise along!

From Andrea on Mon, Apr 23, 2012 at 11:05:47 from 72.37.244.100

Nice job at the 5k+! That's a good time for the longer course. Glad you had fun too. I must not have worn you out enough on Saturday :)

From ACorn on Mon, Apr 23, 2012 at 12:00:44 from 174.232.205.195

Great 5.5k! Anytime spent in San Diego is a plus :)

From JD on Mon, Apr 23, 2012 at 12:03:43 from 70.96.78.149

congrats on another FAST 5k!

From Adam RW on Mon, Apr 23, 2012 at 16:10:53 from 12.139.57.253

Mom, No worries. The race was near the restaurant I think Grandpa Gehrt took us to 10 years ago. Was it the Harbor House at Seaport Village? The meeting is going well. Busy but useful.

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

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

Saucony Rides #8 Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Mon, Apr 23, 2012 at 15:54:26 from 155.100.226.54

The group I work with has 2 upcoming conferences - one in Philly, one in San Diego... I bet you can guess which one I volunteered to attend :-)

From Adam RW on Mon, Apr 23, 2012 at 15:59:07 from 12.139.57.253

It sure is nice here.

We were also supposed to be go to Philly in June, but I passed...

From allie on Tue, Apr 24, 2012 at 15:55:38 from 161.38.218.168

ahhh, san diego. enjoy.

nice race yesterday, btw.

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

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Andrea on Thu, Apr 26, 2012 at 21:15:13 from 67.182.215.126

Glad to hear your talk went well!

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

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

Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From allie on Fri, Apr 27, 2012 at 19:07:51 from 97.126.212.167

welcome back. glad your talk went well yesterday.

From Adam RW on Fri, Apr 27, 2012 at 19:09:26 from 67.182.250.241

Check out Jake's blog about a run tomorrow.

From allie on Fri, Apr 27, 2012 at 19:11:01 from 97.126.212.167

thanks for the heads up. james and i are actually racing a 5k in riverton, so we won't be around. looks like you guys have a nice route planned though. have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Had to be in early to work, so only the commute run in.

Avg.  10:04 HR 127

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.000.000.000.000.000.000.0019.00

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.

RM 090416 Miles: 0.06Saucony Rides #9 Miles: 19.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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

RM 090416 Miles: 0.04Saucony Rides #8 Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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.

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kory on Tue, May 01, 2012 at 06:23:16 from 174.232.201.172

Your running and life is going well. Glad to see you get a good long run in last Saturday. Your speed is amazing and you can kick it in when you need it. Don't we value sleep when we ge it in life. It's like a precious jewel.

From Adam RW on Tue, May 01, 2012 at 08:56:53 from 67.182.250.241

Just always trying to find that balance. Seems like you are doing well and that is great to hear. With running 20 milers you planning on a marathon this year?

From Kory on Tue, May 01, 2012 at 20:57:09 from 184.155.135.194

I'm going to try and do the Pocatelllo marathon on september 1. Little nervous about doing marathons again. But I have something to prove that I'm not a wimp with this rod leg and to prove that to myself

From Adam RW on Wed, May 02, 2012 at 16:26:23 from 204.99.177.197

I don't think you have anything left to prove. I think just going out to have fun is all you need.

I'm currently planning on TOU again. It has been since 2009 since I've done a marathon an I'm more than eager to give it a go again.

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

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

Saucony Rides #8 Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

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

RM 090416 Miles: 0.11Saucony Rides #9 Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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

Brooks Launch Orange #2 Miles: 3.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jake K on Fri, May 04, 2012 at 08:26:39 from 155.100.226.54

I drove up today - completely forgetting that it was graduation day... luckily parking doesn't really get affected up at the top of the mountain

From Adam RW on Fri, May 04, 2012 at 09:50:14 from 155.101.152.123

Have fun at the 5K tomorrow. You heading down tonight?

From Jake K on Fri, May 04, 2012 at 10:13:19 from 155.100.226.54

just driving down in the morning. The 5K doesnt start until 830, so not much rush to get down there too early

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

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.

Saucony Rides #8 Miles: 13.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Sat, May 05, 2012 at 13:44:01 from 67.182.215.126

Nice job Adam! Big cutdown from the 1st to last reps.

I sent you an email, but we are going to run 8-10 miles easy tomorrow morning.

From Andrea on Sat, May 05, 2012 at 14:01:54 from 67.182.215.126

We need to do mile repeats together!!

From Adam RW on Sat, May 05, 2012 at 14:09:37 from 67.182.250.241

Nice races today.

Andrea I just told Sandra that 17:0# is my most common 5k time. You are racing so strong, great job. I'd be up for the workout. My limiting factor is family time is 5 to 7, otherwise I don't see the girls.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Saucony Rides #9 Miles: 9.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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

Saucony Rides #9 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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...

Saucony Rides #8 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

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

Brooks Launch Blue #3 Miles: 4.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

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.

Saucony Rides #8 Miles: 10.50
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments
From Andrea on Tue, May 15, 2012 at 09:02:24 from 72.37.244.100

Great workout Adam!

From Jake K on Tue, May 15, 2012 at 09:06:43 from 155.100.226.54

Nice workout. Way to hit it hard at the end. Your fitness is really coming along nicely.

From bgrun on Tue, May 15, 2012 at 09:28:00 from 68.251.38.152

Way to go! How are you feeling today after the effort?

From Adam RW on Tue, May 15, 2012 at 10:34:28 from 155.101.152.123

Thank you.

Knees a bit tight but otherwise feeling pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

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.

RM 090416 Miles: 0.04Brooks Launch Orange #2 Miles: 12.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run in. 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: 0.01Brooks Launch Orange #2 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Fri, May 18, 2012 at 08:52:03 from 155.100.226.54

That's exactly what you have to be careful about - compensating and creating a new injury somewhere else.

There's never an injury that isn't frustrating - even if you do something stupid and know exactly what went wrong, it still drives you nuts. In this case, you did nothing wrong and it appeared to be totally random, so that makes it even more frustrating!

From ACorn on Sun, May 20, 2012 at 23:00:03 from 24.2.76.146

Sorry about the injury! I hope the easy time works wonders for you.

From Adam RW on Mon, May 21, 2012 at 07:09:56 from 155.101.152.123

Thanks guys. It is frustrating more than anything. Most of the time there is no pain but I have made the mistake of pushing through things before. So far though it seems to be getting better so I'll take a positive approach to it.

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

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.10Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 0.01Saucony Rides #9 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Andrea on Mon, May 21, 2012 at 10:39:53 from 72.37.171.52

Hope it's just a scare and you're back to training in the next few days!

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

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

RM 090416 Miles: 0.03Brooks Launch Blue #3 Miles: 7.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.43Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jake K on Fri, May 25, 2012 at 08:42:21 from 155.100.226.54

Well it seems like you found that threshold where it acts up - a week of easy mileage only will hopefully keep it from being a problem again.

From Adam RW on Fri, May 25, 2012 at 08:44:55 from 155.101.152.123

I'm just bummed I won't be joining you and the group any time soon. I was really looking forward to the 10K this weekend. But better running and not racing than not running at all. Do me a favor and run a few seconds faster at the race for me :)

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

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

Suicide loop with John. Legs felt ok.

Avg. 7:52 HR 143

RM 090416 Miles: 0.85Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

City Creek/Memory Grove run with John.
Legs and foot still feeling good.

Avg. 7:51 HR 143

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Early start with visiting trainee from Germany. Commute run only.

Avg. 9:32

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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.

RM 090416 Miles: 0.09Saucony Rides #9 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

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: 0.01Saucony Rides #9 Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From bgrun on Thu, May 31, 2012 at 15:50:12 from 68.251.38.152

What a great day! G walked all around the pt room today too.

From Kory on Thu, May 31, 2012 at 16:41:35 from 134.50.89.24

Busy days just makes the time fly. Nice you could relax and enjoy a nice run with your wife.

Question for you? Since my accident I've been out of the game buying shoes and all the shoes I used to wear a year and a half again are discontinued. How are the Saucony Ride for a everyday trainer and long runs?

From Adam RW on Thu, May 31, 2012 at 21:08:59 from 155.101.152.123

Hi Kory, Thanks for checking in. It is nice to mix it up and see the family for some fun during the week (beyond dinner and the bedtime routine). As far as the shoe question goes I've been able to switch between all four pairs without noticing. The fact that I'm on to pair number 9 of the rides speaks highly of them. Good luck and I hope you have a great weekend.

From Adam RW on Thu, May 31, 2012 at 21:16:12 from 155.101.152.123

Mom, Glad to talk to you today and that is great news about Grandma.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run.

Happy Friday.

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

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: 0.39Saucony Rides #9 Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Mon, Jun 04, 2012 at 11:11:36 from 68.251.38.152

Something to look forward to: an article in the Trib about training with your kids recommended they ride their bikes, while you run.

From Adam RW on Mon, Jun 04, 2012 at 22:13:19 from 155.101.152.123

Sorry we didn't get to talk last night. This is going to be a busy time for me. I'm back in lab right now... I can't wait until the girls can ride their bikes, I think that will be a lot of fun. I will only be able to push them for so much longer...

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

City Creek/Memory Grove with John. Felt better than yesterday but still sore... 

Saucony Rides #9 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

AM: Commute run in. 2.5 mi

PM: Commute run home. 2.5 mi 100F!

RM 090416 Miles: 0.10Saucony Rides #8 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Tue, Jun 05, 2012 at 08:32:26 from 155.100.226.54

It was like an oven!

Starting to feel better?

From Adam RW on Tue, Jun 05, 2012 at 08:35:47 from 155.101.152.123

Only slightly. Saturday was probably worse. It is the annoying type of injury that you can feel but doesn't really stop you... I think June will be recovery and we'll take it from there. I was really looking forward to doing UVHM this weekend but live to fight another day.

From Jake K on Tue, Jun 05, 2012 at 10:09:29 from 155.100.226.54

I guess that's all you can do - just try to get in the training you can without making the injury any worse - a month of base training, at the very least, won't set you back.

From Adam RW on Tue, Jun 05, 2012 at 12:19:47 from 155.101.152.123

Frustrating is all. Looks like you had a productive weekend even if they took 3 seconds from you. Nice work!

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

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.

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From bgrun on Wed, Jun 06, 2012 at 06:33:22 from 68.251.38.152

Glad you caught it. Almost as amazing as how small the "building blocks" of Life that you work with every day.

From Adam RW on Wed, Jun 06, 2012 at 08:48:48 from 155.101.152.123

Yeah, we had missed the eclipse a couple weeks back. Everyone was sold out of the glasses. But Sandra managed to get some last week so we had been looking forward to catching this one. Too bad the girls where asleep by the time the clouds broke...

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

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.

RM 090416 Miles: 0.25Saucony Rides #9 Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.39Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From JD on Thu, Jun 07, 2012 at 20:38:17 from 65.130.138.137

lol. sometimes you just got to cut loose!

From ACorn on Fri, Jun 08, 2012 at 00:01:29 from 24.2.76.146

Nicely done! I hope you're doing better with your foot, I have had lingering foot and shin pain too. Being a gimp is no fun! Keep rocking the commute run.

From Adam RW on Fri, Jun 08, 2012 at 11:48:34 from 155.101.152.123

Things are about the same with the foot. Runnable but not train/race-able... Be thankful for what you have and at least I'm still running.

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

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!

RM 090416 Miles: 0.02Saucony Rides #8 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

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

Brooks Launch Blue #3 Miles: 6.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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

RM 090416 Miles: 0.28Saucony Rides #9 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Today did not work out as planned but I did get a bunch done at work. Commute run home.

Avg. 7:13 HR 136

Brooks Launch Orange #2 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W Commute run in. It was nice out this morning.

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Andrea on Tue, Jun 12, 2012 at 10:30:20 from 72.37.244.100

Any more foot problems?

From Adam RW on Tue, Jun 12, 2012 at 10:47:32 from 155.101.152.123

It still doesn't feel "right". When I try and pick up the pace I feel it more. For example yesterday was just a little quicker home and my foot was sore in the evening. But my run in this morning felt OK... Not ready to do workouts again :(

It looks like things have come back together for you for the half. I'm really looking forward to the report!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 5.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Quick out and back from home.

Avg. 7:55 HR 141

RM 090416 Miles: 0.27Brooks Launch Orange #2 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Quick out and back run.

 

Saucony Rides #8 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Race: Strive for 5K (3.12 Miles) 00:17:52, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

Saucony Rides #8 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Sat, Jun 16, 2012 at 14:30:50 from 71.216.136.158

Nice job Adam! Hope the foot feels good together and you are back to full health soon so we can get together for some runs again.

From Adam RW on Sat, Jun 16, 2012 at 19:28:04 from 24.12.148.226

Not as nice as yours! However, I have to say these 3 and now 2 seconds off of major walls is frustrating. I'm sure more to you than me. I would kill to run a 30:03 or a 1:06:02. Great job and I'm sure before we know it you will be pushing 29 and 1:03...

From JD on Sat, Jun 16, 2012 at 22:25:38 from 65.130.183.190

nice job Adam - sounds like a nice day all around!

From allie on Sun, Jun 17, 2012 at 14:05:54 from 174.23.141.62

nice race, adam. congrats to all of you.

From Paul on Sun, Jun 17, 2012 at 16:44:12 from 71.208.133.240

Nice job Adam.

From Adam RW on Mon, Jun 18, 2012 at 06:17:40 from 24.12.148.226

Thank you. It was nice to race again. My foot is sore today but nothing horrible. We'll see how the rest of this week goes.

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

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From JD on Mon, Jun 18, 2012 at 10:18:36 from 70.96.78.149

probably a good day to rest the foot, following your 5k yesterday? hope you had a great Father's Day!

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

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

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

Saucony Rides #8 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Back in IL and now in Lemont. Ran to the IM canal and did an out and back.

Avg. 8:46 HR 128

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Slept in after playing Scotland Yard with the family late last night.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Back to the IM canal but this time ran south out and back.

Avg. 8:41 HR 130

Saucony Rides #8 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Travel day. No run.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Andrea on Wed, Jun 27, 2012 at 11:07:48 from 72.37.171.52

Good to hear you are doing well from Jake...it's been a while!

From Adam RW on Wed, Jun 27, 2012 at 11:11:38 from 155.101.152.123

It has been too long. It was good catching up yesterday. I miss the group runs. It looks like you all had fun for the wedding 5K. I just have to figure out this foot thing. Whenever I think it is back to normal it starts hurting again... Congrats again on your half. That was a great time, specially considering how the last few weeks prior to it went.

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

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

Saucony Rides #9 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.10Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.84Saucony Rides #8 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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


RM 090416 Miles: 0.13Saucony Rides #8 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From JD on Sat, Jun 30, 2012 at 12:47:15 from 70.96.78.149

nice solo time trial - great way to ramp it up at the end of the week!

From Adam RW on Sat, Jun 30, 2012 at 13:01:24 from 155.101.144.2

I just think I've been too timid with my foot pain. It really isn't going anywhere. I think I'm going to keep up the Saturday 5K TT and then see about doing Des 10K. You still thinking about it?

Also, Darth Sound of Music is hilarious!!! I laughed when I saw it...

From JD on Sat, Jun 30, 2012 at 13:16:22 from 70.96.78.149

yes, i'm registered for the 10k!

glad your foot is doing okay - you've certainly been patient.

yeah, i saw that pic and knew it was a keeper!

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

Suicide loop plus a little near Sugarhouse.

Avg. 7:32 HR 159

RM 090416 Miles: 0.10Brooks Launch Orange #2 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

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

RM 090416 Miles: 0.08Saucony Rides #8 Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Mon, Jul 02, 2012 at 21:41:36 from 68.251.34.180

Glad you made it safely.

From ACorn on Mon, Jul 02, 2012 at 21:50:08 from 24.2.76.146

I will have to try the nose run. It was hot this afternoon, glad to know there are some other nuts running in the heat!

From Adam RW on Mon, Jul 02, 2012 at 21:51:58 from 155.101.152.123

I like it because it keeps the pace under control. Glad you are running again and I like your two month plan.

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

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

RM 090416 Miles: 0.02Brooks Launch Blue #3 Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.25Saucony Rides #9 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From bgrun on Wed, Jul 04, 2012 at 22:20:16 from 68.251.34.180

Sounds like a great day. Didn't do the 5k here, got into triple digits.

From Adam RW on Thu, Jul 05, 2012 at 08:53:35 from 155.101.152.123

Sounds like you made the wise choice. The day was relaxing. I got a bit of work done and managed to spend a good amount of time with the girls.

From Jake K on Thu, Jul 05, 2012 at 11:09:06 from 155.100.226.54

Hopefully you didn't work too hard! Happy 4th!

From Adam RW on Thu, Jul 05, 2012 at 11:18:58 from 155.101.152.123

The pictures from your trip are amazing. It looks like you all had a great time!

I never work too hard, that is why I have to make up the time by working on the weekends and holidays :)

From Jake K on Thu, Jul 05, 2012 at 11:19:58 from 155.100.226.54

Yeah you are such a lazy bones :-)

The trip was pretty amazing. Exhausting, but the GOOD kind of tired!

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

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

RM 090416 Miles: 0.08Saucony Rides #8 Miles: 7.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

Brooks Launch Orange #2 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

RM 090416 Miles: 0.35Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From JD on Sat, Jul 07, 2012 at 10:55:53 from 70.96.78.149

very nice TT - you're looking very strong.

From Adam RW on Sat, Jul 07, 2012 at 11:01:52 from 155.101.144.2

Hoping to do something fun on the 24th. Your mileage has been very nice. Sorry the 5K on the 4th didn't work out. I agree with your comment about people in general being uptight. I find myself going that way sometimes and have to remind myself what it is worth focusing on. At work it just seems like everyone lately wants to focus on the negative that is going on rather than the good. Causes a tense atmosphere that I think carries over to everything else.

From JD on Sat, Jul 07, 2012 at 11:11:10 from 70.96.78.149

thanks Adam - your right that it is a matter of what one chooses to focus on - i'm generally a pretty positive person, some days though i let those things get to me, and it does feed on itself and affects everything else. much better to focus on what's going right.

looking forward to your race on the 24th. this will be my first des news.

From Adam RW on Sat, Jul 07, 2012 at 11:15:40 from 155.101.144.2

It's such a fun race with SOOO much competition. It always is the hottest most humid day of the year so it makes the ice cream at the end taste so good. My advice is just go out crazy and enjoy it. No matter what you crash on this one so may as well have fun doing it.

From JD on Sat, Jul 07, 2012 at 11:22:27 from 70.96.78.149

haha! looking forward to the crash!

From Jake K on Sat, Jul 07, 2012 at 16:27:03 from 67.41.164.146

Very nice ... Big improvement from last week!

From Adam RW on Sun, Jul 08, 2012 at 16:25:36 from 155.101.144.2

Now if I can drop another 42 seconds each of the next two weeks I'll be in place to hit top 10 at DesNews!

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

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

RM 090416 Miles: 0.23Saucony Rides #8 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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...

RM 090416 Miles: 0.08Saucony Rides #9 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Tue, Jul 10, 2012 at 08:30:49 from 155.100.226.54

If you could stretch that workout out to 10 x Mile, but all your writing would magically be completed, do you think you could do it? :-)

From Adam RW on Tue, Jul 10, 2012 at 08:42:11 from 67.182.250.241

Not right now, but it would be a great goal. Sandra saw you this morning during her run. Right by the turn up Chipeta Way past the post office.

From Jake K on Tue, Jul 10, 2012 at 08:47:39 from 155.100.226.54

Lots of runners out this morning - everyone is beating the heat!

Good workout even if it was "ONLY" 3 x Mile and you still have to write all day

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

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

RM 090416 Miles: 0.02Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From ACorn on Wed, Jul 11, 2012 at 16:31:11 from 24.2.76.146

You're an insanely busy guy! Nice miles and blog :>

From Adam RW on Wed, Jul 11, 2012 at 17:16:32 from 155.101.144.2

Thank you, I'm happy with the mileage and the way my foot and knee are holding up. I'd love to break last years Des10K time.

As far as my insanity goes, it is scary to think about but both my current mentor and my thesis advisor are at least twice as busy. Makes me wonder what I'm getting into heading down this career path. But I can't think of having it any other way.

From bgrun on Thu, Jul 12, 2012 at 13:34:47 from 68.251.34.180

YOU CAN DO IT!

"If you want something done, ask a busy person to do it. The more things you do, the more you can do."

I thought it was Ben Franklin's quote, but Lucille Ball is given credit.

Your sister and I did 3.5+ miles Tues.

Have a great "long weekend" wherever you go.

From Adam RW on Thu, Jul 12, 2012 at 13:44:00 from 155.101.152.123

Or we can do the Mark Twain version of work.

“Never put off until tomorrow what you can do the day after tomorrow.”

― Mark Twain

Things are getting done. I just set my expectations of what can be completed in a day too high.

From Andrea on Thu, Jul 12, 2012 at 14:15:31 from 72.37.244.100

Well, just in case you need another item, I would say "nap" should be added to the list.

From Adam RW on Thu, Jul 12, 2012 at 14:46:03 from 155.101.152.123

Don't I wish.

Hopefully one of these weekends I'll join the group for a run again... I've run into Jake but it seems like forever since I spoke to you in person.

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

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

RM 090416 Miles: 0.02Saucony Rides #8 Miles: 7.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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

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 :)

RM 090416 Miles: 0.04Brooks Launch Blue #3 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Andrea on Sat, Jul 14, 2012 at 11:15:39 from 67.177.11.154

You are making significant progress with each time trial....it just goes to show how much improvement you can make with a faster effort every week.

From Jake K on Sat, Jul 14, 2012 at 13:26:26 from 67.177.11.154

You deserved that honk! :-)

nice running this morning

From Adam RW on Sat, Jul 14, 2012 at 13:38:44 from 67.182.250.241

I have always wondered where the picture from the Windows desktop is taken. It has to be from the race course you two did today. It is amazing how many of the pictures are from UT.

Any way I'll make your race comments here so my in box doesn't fill up :)

Andrea, nice second place on what was otherwise a training run.

Jake, looks like you also had a fruitful training run.

I love the smell of lavender I have to consider that one in the future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.500.000.000.000.000.000.0018.50

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 :)

Brooks Launch Blue #3 Miles: 18.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From bgrun on Mon, Jul 16, 2012 at 06:54:04 from 68.251.34.180

Hope you are feeling fine and doing fantastic!

From Jake K on Mon, Jul 16, 2012 at 08:27:52 from 155.100.226.54

Great place to get in a long run... I love running in that area.

From jtshad on Mon, Jul 16, 2012 at 13:22:21 from 204.134.132.225

Good place to run, I was just back there last week. I was staying in Arlington and ran on the west side of the river on the Mt. Vernon trail. I crossed over one of the bridges and ran to a few of the memorials.

Running on the C&O canal trail is cool (through Georgetown) and also the Rock Creek path is nice.

Have a good time in the city!

From Jake K on Mon, Jul 16, 2012 at 13:34:02 from 155.100.226.54

I'm guessing you are staying out near Bethesda / NIH? If so, like Jeff said, Rock Creek Park is another great place to run.

From Adam RW on Tue, Jul 17, 2012 at 05:22:01 from 65.79.229.3

I wish I had the time to get over to Arlington but being a working trip I'm happy I've had the time to get in the runs I have. The location of the hotel was perfect in that regard. 1 mi from the NIH visitor entrance and 1/2 mi from the Capital Crescent trail. I will try going to the Rock Creek portion tonight. Thank you for the suggestion.

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

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!

Brooks Launch Blue #3 Miles: 8.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

First, 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

RM 090416 Miles: 0.25Brooks Launch Blue #3 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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.

Night Sleep Time: 3.50Nap Time: 0.00Total Sleep Time: 3.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

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…

RM 090416 Miles: 0.03Saucony Rides #8 Miles: 8.50
Night Sleep Time: 2.50Nap Time: 2.00Total Sleep Time: 4.50Weight: 0.00
Comments
From Jake K on Fri, Jul 20, 2012 at 08:31:53 from 155.100.226.54

Get some sleep buddy!

Good running in DC, and smart to pull the plug and take it a little easier before you wear yourself down.

From bgrun on Fri, Jul 20, 2012 at 13:30:22 from 68.251.34.180

CONGRATS on turning in the paper AND taking a nap.

Hope you got more sleep as planned.

ALMOST 2 inches rain --> double miles

S too!

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

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

Saucony Rides #9 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From steve ash on Fri, Jul 20, 2012 at 21:33:31 from 174.52.177.84

I can sure relate to that lately. My problem is that I can't break away from my book and radio at a decent time. Your still looking good though in spite of it.

From Adam RW on Sun, Jul 22, 2012 at 07:31:42 from 155.101.144.2

Hi Steve, Long time no see. I hope that things are going well for you. In general things have been good for me. However, like most of us it is that constant struggle of doing everything we would like to do balanced with doing everything we need to do. Enjoy your family time on Tuesday. It should be nice to play with the kids.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Brooks Launch Orange #2 Miles: 8.50Brooks Launch Blue #3 Miles: 1.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Sun, Jul 22, 2012 at 20:15:50 from 184.167.8.115

That's a serious hill climb. I want to try that!

From Adam RW on Sun, Jul 22, 2012 at 23:31:44 from 67.182.250.241

I'm really curious to see what you can do. It was a lot tougher than I thought. But now I just want to do it again!

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

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!

RM 090416 Miles: 0.42Saucony Rides #8 Miles: 17.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Race: Deseret News "10K" (5.89 Miles) 00:32:20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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

Adidas Adistar (flats) #2 Miles: 11.50RM 090416 Miles: 0.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Jul 24, 2012 at 16:42:46 from 97.126.221.48

great race today, adam. bummer about the course mix-up though.

so nice seeing you along the course -- thanks for boosting my spirits just when i needed it!

From JD on Tue, Jul 24, 2012 at 18:25:06 from 65.130.216.182

whew - speedy. nice job. unfortunate about the course mix up. it was a fun race! sorry i missed seeing you today - i did run about a half mile of your "firehouse mile" during my cool down though.

From Adam RW on Wed, Jul 25, 2012 at 10:14:48 from 155.101.152.123

Allie,

Glad I was able to see you even if only for a moment. Sorry the race didn't turn out as hoped for but still a nice showing and progress back in the right direction.

JD,

Sorry I missed you yesterday. And give yourself more credit. Instead of going from 20% to 50% by those who just finish. I would say go from 20% to 2% of people overall.

From Jake K on Thu, Jul 26, 2012 at 10:17:40 from 155.100.226.54

Nice race Adam. And just think, you "saved" something for the last 400m of your next race :-)

You're running well this summer - keep it rolling.

From Andrea on Fri, Jul 27, 2012 at 11:37:40 from 72.37.171.52

You seem to really be getting into racing form - those 5k time trials are doing you well! Looking forward to see the improvement curve for the rest of the season!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

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

Saucony Rides #9 Miles: 20.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jake K on Sun, Jul 29, 2012 at 07:52:33 from 67.177.11.154

Great run to finish out a big week. Thanks for the company - going 20+ is always a lot easier when we have a good group!

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

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

Saucony Rides #9 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

AM: 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

Saucony Rides #9 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From ACorn on Mon, Jul 30, 2012 at 12:28:22 from 68.66.168.22

Short run but plenty of hill to fight on the way in to work. I'm glad I'm not the only one that gets sore legs on the blog.

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

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

RM 090416 Miles: 0.20Saucony Rides #9 Miles: 8.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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

RM 090416 Miles: 0.33Brooks Launch Orange #2 Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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

Saucony Rides #9 Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Jake K on Thu, Aug 02, 2012 at 10:20:09 from 155.100.226.54

You'll be well-trained for the next uphill treadmill challenge!

From Adam RW on Thu, Aug 02, 2012 at 10:34:17 from 155.101.152.123

Jake, Do you have an idiot's guide on how to insert a picture? I uploaded a screen shot of the Garmin profile of this run to Shutterfly and all I can get is a hyperlink.

From Jake K on Thu, Aug 02, 2012 at 10:37:36 from 155.100.226.54

You have the hyperlink to the picture from shutterfly? If that is what you mean - then click on the little picture icon is the HTML toolbar when you go to edit your entry. Then paste the picture link in there. That should work.

From Adam RW on Thu, Aug 02, 2012 at 10:39:45 from 155.101.152.123

Shows you how little I pay attention... Thank you!

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

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

Brooks Launch Blue #3 Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

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.


Brooks Launch Orange #2 Miles: 20.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From JD on Sat, Aug 04, 2012 at 08:19:03 from 70.96.78.149

wow! great long run Adam!

From Adam RW on Sat, Aug 04, 2012 at 10:45:59 from 67.182.250.241

Thank you. I just really felt it today. More than the pace was just feeling good doing it. Really nice miles this week for you by the way.

From Jake K on Sat, Aug 04, 2012 at 11:31:28 from 67.177.11.154

Great cap to another good week Adam. I'm glad you are running the TOU 1/2 and full b/c you are ready to pop some very good races!

From Andrea on Sat, Aug 04, 2012 at 11:51:50 from 67.177.11.154

Great run Adam! You are looking great. Is Sandra training for anything specific?

From Fritz on Sat, Aug 04, 2012 at 11:54:21 from 65.100.192.74

Great run Adam. I think it's time to put all that training to good use. You should do great at TOU 1/2.

From Adam RW on Sat, Aug 04, 2012 at 12:04:16 from 67.182.250.241

Thanks all. My current plan is to stick around 70mpw this month and then taper for the marathon. I am really looking forward to these races. My current plan for the 1/2 is to go out at my splits from 2009 (similar to the last 7 mi today) and see how long I can hold it. I missed the group this morning but sometimes these solo runs are good too, this morning was one of those times.

Andrea, Sandra is training for The Other Half. She has been running on and off since we met but when I got hurt in 2010 she took over the running torch. The last year she has really caught the bug so I'm just trying to help fuel it. She has been running consistent 40mpw, with a Saturday 13, since she registered about 2 months ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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: 0.31Brooks Launch Blue #3 Miles: 11.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From ACorn on Tue, Aug 07, 2012 at 10:46:08 from 68.66.168.22

Nice run! Looks like you're putting in some longer efforts lately. Should pay off big time.

From Adam RW on Tue, Aug 07, 2012 at 11:12:00 from 155.101.152.123

Back in 2001-05 I used to take a very structured approach to my marathon training. Now I just get in one long run, a couple medium runs and try to get in one fast effort. But just however it works in my schedule. The good news now is that my legs are responding with minimal pain. The first time I've really felt like a runner again since 2009. You also seem to be doing really well. Your mileage Sunday was up there and last week you hit 60 like your plan. All very encouraging.

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

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

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

AM: 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

Brooks Launch Orange #2 Miles: 11.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jake K on Tue, Aug 07, 2012 at 12:29:32 from 155.100.226.54

Whew... pushing 100 degrees again. I haven't done any faster morning running in a while - all my faster efforts have been in the PM when its 95 degrees out! I have a feeling its going to feel a bit easier when its 50-60 in the afternoons :-)

From steve ash on Wed, Aug 08, 2012 at 15:14:31 from 174.52.177.84

Static? Your monitor must have gotten tired and started transmitting an analog instead of a digital signal:)

Sorry, I couldn't resist..

From Adam RW on Wed, Aug 08, 2012 at 15:21:18 from 155.101.152.123

Jake, Cool will be much better.

Steve, Good to hear from you. I hope everything is going well. Sorry about the hamstring. Still seems like you are getting in ok training though. I hope that life is treating you well and that I run into you sometime soon.

From steve ash on Wed, Aug 08, 2012 at 15:28:31 from 174.52.177.84

Thanks Adam,

As well as could be. It comes and goes but is now mostly just stiff sometimes so it's making good progress. Hopefully in time for a fall marathon.

From Adam RW on Wed, Aug 08, 2012 at 15:38:11 from 155.101.152.123

My fingers are crossed for you. It has been too long. It seems like so many people are coming back. I noticed Chad is back on the blog this month and Michelle is back in town. I'm running again. It seems like this is the year for come backs. Plus with Jake, Andrea and the "new crew" the blog feels more like it did back in 2009 to me. Or maybe it is just because I'm feeling better, who knows...

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

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

Brooks Launch Blue #3 Miles: 8.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

RM 090416 Miles: 0.07Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

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.

RM 090416 Miles: 0.20Brooks Launch Orange #2 Miles: 16.50Saucony Rides #9 Miles: 3.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Sat, Aug 11, 2012 at 17:49:32 from 67.177.11.154

Great job Adam. The long reps are so tough mentally - just to get started and to convince yourself to even try the workout. You're there man - running strong and fast and TOU in 2 weeks could be a breakthrough for you. Be confident!

From Andrea on Sat, Aug 11, 2012 at 19:29:32 from 67.177.11.154

Very impressed with this workout Adam! What kind of pace are you targeting for TOU Half?

From bgrun on Sat, Aug 11, 2012 at 19:40:04 from 68.251.37.230

Wow!

From Adam RW on Sat, Aug 11, 2012 at 19:40:30 from 67.182.250.241

Thank you. The more I think about today the more excited I get. I was trying to find when I last did the 3X5K. I think most of them were before I joined the blog. I found one 2X5K on Jun 13, 2009. And this workout blows that one out of the water. Which is incredibly exciting because that is the year after I set my 1/2 and full PRs. So to answer Andrea's question I think going out to beat my 2009 time on this course of 1:13 is not unreasonable. I did find a faster 2X5K on Sat, Jul 04, 2009...

From JD on Sun, Aug 12, 2012 at 20:16:56 from 75.169.92.244

awesome workout Adam!! inspiring, really!

From Adam RW on Sun, Aug 12, 2012 at 20:24:00 from 67.182.250.241

JD, You are really hitting some nice mileage. Your training also seems to be going so well.

From allie on Sun, Aug 12, 2012 at 20:27:31 from 174.23.146.24

wow, that is a huge workout. great job, adam. i just learned yesterday that you were running TOU 1/2 and full -- very exciting. looks like you are right on track.

From JD on Sun, Aug 12, 2012 at 20:29:29 from 75.169.92.244

thanks - it feels like the consistency over the last three or four years is starting to pay off a little in that my body is responding positively to more volume. for now anyway.

seriously though, when i saw this workout of yours it was like my eyes were opened to more possibility. or something like that anyway. looking forward to your races!

From Adam RW on Sun, Aug 12, 2012 at 22:37:22 from 67.182.250.241

Allie, Thank you. I'm so excited to be in this type of shape again. I still don't have the anything close to the mileage i had in 2008/09 but everything else finally seems to be coming together for me for running again.

I really enjoyed your honeymoon pictures. Looks like you and James had fun.

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

I had a 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
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From bgrun on Mon, Aug 13, 2012 at 07:15:14 from 68.251.37.230

Glad your legs felt great! They may not have been running miles, but the miles you did put in hiking with your family were even better for your heart. I know the pictures gave mine a lovely workout. Thank your photographer for me. Love, Mom

From Adam RW on Mon, Aug 13, 2012 at 07:27:38 from 67.182.250.241

Overall, it was a very fun filled weekend. Unfortunately that means it is going to be a work filled week but I guess that is the name of the game and totally worth it.

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

Well I can'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

RM 090416 Miles: 0.12Brooks Launch Blue #3 Miles: 12.00Saucony Compression Socks 1&2 Miles: 12.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From Jake K on Tue, Aug 14, 2012 at 10:35:07 from 155.100.226.54

Do pre-Garmin miles really count? :-)

From Andrea on Tue, Aug 14, 2012 at 12:39:49 from 72.37.171.52

30,000? Wow that's a lot of miles.

From Adam RW on Tue, Aug 14, 2012 at 12:42:26 from 155.101.152.123

Almost as many as Jake runs each year :)

From Andrea on Tue, Aug 14, 2012 at 12:47:02 from 72.37.171.52

No kidding! I've made it my goal to convince him to take ONE day off in the rest of the year. I figure I have a 80/20 shot!

From Andrea on Tue, Aug 14, 2012 at 12:48:43 from 72.37.171.52

Wait...maybe that's 20/80 shot. Whichever chance is lower :)

From Jake K on Tue, Aug 14, 2012 at 12:50:27 from 155.100.226.54

I'll take at least 4!

From allie on Tue, Aug 14, 2012 at 13:31:54 from 161.38.218.168

awesome. you are well on your way through your second journey around the earth. and already 13ish% of the way to the moon!

From Adam RW on Tue, Aug 14, 2012 at 13:59:54 from 155.101.152.123

Jake, I hope I didn't get you in trouble. Is the 4 for 1/month? I was all about the running streaks. For the new millennium I wanted to run everyday of the year (>/= 3mi per day). Unfortunately, a foot injury stopped me at 335...

Allie, I like your thinking but at this rate I'll be 138 when I get there, and that's if I keep up my current mileage after I turn 100! :)

From jtshad on Tue, Aug 14, 2012 at 14:02:19 from 204.134.132.225

Wow, congrats on the milestone!

From Adam RW on Tue, Aug 14, 2012 at 14:04:35 from 155.101.152.123

Jeff, Thank you. Didn't you hit this one recently as well?

From Adam RW on Tue, Aug 14, 2012 at 14:04:55 from 155.101.152.123

In less time if I remember correctly.

From Jake K on Tue, Aug 14, 2012 at 14:06:03 from 155.100.226.54

haha if i can get myself to willingly take 4 days off the rest of this year, that will be a minor miracle. But w/ 2 marathons on the fall calendar, its possible!

From jtshad on Tue, Aug 14, 2012 at 14:06:09 from 204.134.132.225

I got to 24,900 back in January (equatorial distance). I am shooting for about 28,500 by the end of this year.

From Adam RW on Tue, Aug 14, 2012 at 14:09:36 from 155.101.152.123

That's what it was. I knew I remembered seeing something along those lines on your blog. It took me nearly 15 yr to get this far.

From Adam RW on Tue, Aug 14, 2012 at 14:15:24 from 155.101.152.123

I wasn't sure if I was going to mention this on the blog but I'm planning on a 5K for my 50,000K mark. I want to do it on the Running of the Leopards course so I can try to break 16min (I was so close this spring). However, I need to Avg. just under 54 miles per week to get it by the end of the year and I'll play it by ear for the weather. That being said if anyone who can easily do this time (Jake) would like to pace me for the effort let me know... Obviously a lot between now and then.

From Jake K on Tue, Aug 14, 2012 at 14:24:46 from 155.100.226.54

Count me in. Or you could just do a 50K in the snow :-)

From Chad Robinson on Tue, Aug 14, 2012 at 14:29:13 from 50.73.39.89

20,000 miles in 4+ months? That seems doable.

From Chad Robinson on Tue, Aug 14, 2012 at 14:31:44 from 50.73.39.89

My bad that is 50,000"K" not 50,000"M". I won't be breaking 16 minutes but I think we should make it an event.

From Adam RW on Tue, Aug 14, 2012 at 14:34:20 from 155.101.152.123

Let's see if I stay consistent but I'll post something once it looks like it is going to happen. Nice work reducing your 4mi race time this weekend.

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

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

RM 090416 Miles: 0.12Saucony Rides #9 Miles: 8.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

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

RM 090416 Miles: 0.02Brooks Launch Orange #2 Miles: 5.00Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From allie on Wed, Aug 15, 2012 at 10:20:59 from 161.38.218.168

i definitely noticed the cooler air this morning -- it felt so nice.

great run to start off the day. my head has been spinning lately as well...even while sleeping. running seems to be the best way to shut it off...quiet, mindless, and rhythmic.

good luck with everything.

From JD on Wed, Aug 15, 2012 at 15:56:49 from 70.96.78.167

good point allie. running. mindless, quiet, rhythmic...

there's an algorithm for everything, right?

From Adam RW on Wed, Aug 15, 2012 at 16:01:11 from 155.101.152.123

You both hit the nail on the head. Running can be very meditative.

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

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

RM 090416 Miles: 0.11Brooks Launch Orange #2 Miles: 7.00Saucony Rides #8 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From JD on Thu, Aug 16, 2012 at 21:14:51 from 65.130.164.107

another great day all around. good to hear your body handled that workout on saturday so well.

From ACorn on Thu, Aug 16, 2012 at 21:17:24 from 24.2.76.146

Great week so far! Nice update of your blog too, I'm excited for your 1/2 next week.

From Adam RW on Fri, Aug 17, 2012 at 11:06:56 from 155.101.152.123

Thank you both for the kind words. I have had fun with the blog now that I know what some of the settings that have always been there are for :)

I am so happy to be running again. I have had four separate people tell me what a change they have noticed in me this month. I still have a bit to go and even if I keep up my current mileage I will still be ~200 mi less for TOU than I was last time with 1/20th the workouts but the key thing is that I'm having fun with it again.

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

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

Saucony Rides #9 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

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.


RM 090416 Miles: 0.33Brooks Launch Orange #2 Miles: 20.00Saucony Compression Socks 1&2 Miles: 20.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jake K on Sun, Aug 19, 2012 at 20:04:33 from 97.126.131.66

Big day on top of another solid 20. Great job man... Glad things are going so well right now... Let's tear it up next weekend!

From Jon on Sun, Aug 19, 2012 at 20:07:12 from 74.177.77.239

That's quite the day!

Have fun at TOU 1/2. Show those Logan boys who's boss.

From Cody on Sun, Aug 19, 2012 at 20:10:41 from 76.27.36.99

I will be out on the course at some point sat. Make me proud! Good Luck

From Adam RW on Mon, Aug 20, 2012 at 09:53:31 from 155.101.152.123

Thank you all. This upcoming weekend is a biggie. I'm so excited to just be going into a race with some confidence after such a long break.

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

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

Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

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...


 


Adidas Adistar (flats) #2 Miles: 10.50Saucony Compression Socks 1&2 Miles: 10.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Andrea on Tue, Aug 21, 2012 at 09:14:05 from 72.37.171.52

Great workout! I'd say you're ready for TOU Half!

From JD on Tue, Aug 21, 2012 at 09:47:00 from 70.96.78.167

phew!!

From Jake K on Tue, Aug 21, 2012 at 10:03:57 from 97.126.131.66

We were thinking alike for the "last chance" workout. I did the same thing today. It's a great session and you nailed it! Nice job... Big Saturday coming up for you!

From allie on Tue, Aug 21, 2012 at 10:53:36 from 161.38.218.168

very nice, adam. i love pictures, charts, colors, arrows, etc. nicely done. see you on saturday.

From bgrun on Tue, Aug 21, 2012 at 16:53:36 from 68.251.37.230

Whoo Hoo! Way to go. Hope you repeat on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

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

RM 090416 Miles: 10.05Brooks Launch Orange #2 Miles: 9.00Saucony Fastwitch Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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

Brooks Launch Orange #2 Miles: 5.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jake K on Thu, Aug 23, 2012 at 08:55:29 from 155.100.226.191

the past week had more bad air days than the entire winter!

From Adam RW on Thu, Aug 23, 2012 at 09:02:40 from 155.101.152.123

Do you know what the FRB headcount is for Saturday's race?

You, me, Allie, Scott, ?

From Jake K on Thu, Aug 23, 2012 at 09:26:31 from 155.100.226.191

Hmmm not really sure - a bunch of FRB people are part of the pacing crew... Pretty sure that Riley C, Ben Van B, and Clyde are all registered... On the girls side, I know Kassi (who just recently joined) is racing. Beyond that I have no idea!

From allie on Thu, Aug 23, 2012 at 09:32:35 from 161.38.218.168

james will be there! (probably running with me if he can't get his neck to move -- the latest development in the james moore health saga of 2012).

From Jake K on Thu, Aug 23, 2012 at 09:39:10 from 155.100.226.191

oh jeez, that poor guy

From allie on Thu, Aug 23, 2012 at 09:41:46 from 161.38.218.168

seriously :(

From Adam RW on Thu, Aug 23, 2012 at 09:44:56 from 155.101.152.123

Hopefully this is the end of it. Get all the crap out of the way in one shot and then have a year of stellar progress.

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

A&W commute run. Looking forward to tomorrow...

Avg. 8:31 HR 142

Saucony Rides #9 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Race: Top of Utah Half Marathon (13.12 Miles) 01:15:30, Place overall: 9, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

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.


RM 090416 Miles: 0.01Saucony Fastwitch Miles: 20.00Saucony Compression Socks 1&2 Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Sat, Aug 25, 2012 at 23:48:19 from 24.2.76.146

Great race, impressive pace! You held on well at the end during the last couple of (tougher) miles.

Big congrats, you're not far off of your 2:40 goal.

Keep up the great running!

From Jon on Sun, Aug 26, 2012 at 06:04:09 from 98.71.134.80

Nice job, Adam. Should have a good TOU marathon in you.

From Jake K on Sun, Aug 26, 2012 at 08:12:47 from 67.177.11.154

Really good race Adam. I think you're ready to take a stab at sub 2:40 for sure! A top 10 finish is no easy task at this race anymore.

From Scott Ensign on Sun, Aug 26, 2012 at 10:39:30 from 67.40.116.44

nice job Adam, great top 10 finish in a really loaded field. you are going to rock the full in three weeks- look forward to seeing you again. thanks for staying with us- come back and stay anytime, I really enjoyed getting a chance to talk some science and hear about your grant and job prospects. as for the "trust" thing- I just noticed the silverware, TV, couch, and my truck are missing. you didn't have anything to do with that did you???

From JD on Sun, Aug 26, 2012 at 12:55:36 from 75.169.94.41

great race - looking forward to your marathon!

From allie on Sun, Aug 26, 2012 at 14:40:09 from 174.23.155.117

congrats, adam. great race and on track for a great marathon.

From scottkeate on Sun, Aug 26, 2012 at 17:54:15 from 71.199.4.146

Great run Adam! Nicely done!

From Adam RW on Sun, Aug 26, 2012 at 21:01:32 from 67.182.250.241

Thank you all for your words of encouragement. I have updated the entry with some new thoughts on the race and am really looking forward to the marathon.

Scott, I gave your boys $20 ea to keep quiet about that stuff. Just make sure not to check Craig's list for the next couple days... I'm going to have to have a discussion with them at the marathon :)

From Superfly on Mon, Aug 27, 2012 at 09:51:42 from 74.211.21.81

I think you ran a dang good race Adam. Smart at the beginning and strong in the finishing miles. Go get that PR in the full. Don't second guess it. Just relax, run hard and you'll do it! Good job!

From bgrun on Mon, Aug 27, 2012 at 09:56:29 from 68.251.37.230

Congratulations on your amazing race and the Crazy running man trophy!

AND making Timpanogos summit Sunday!!

After your serious discussion about pace and whether to go for the 2:40 or not, I have to say to both you and Scott, thanks for the laughs from your comments!

Hope you're feeling fine today and even better in 3 weeks.

From jtshad on Mon, Aug 27, 2012 at 09:56:57 from 204.134.132.225

Great race! A strong run, welcome back! Hope to see you do well at the marathon.

From MarkP on Mon, Aug 27, 2012 at 10:01:10 from 70.58.42.217

Awesome race! Congrats.

From Scott Ensign on Tue, Aug 28, 2012 at 08:35:33 from 129.123.3.84

I was wondering where they got that extra cash....

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

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.


Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From bgrun on Mon, Aug 27, 2012 at 09:58:08 from 68.251.37.230

So glad that you didn't jump!

From Cody on Mon, Aug 27, 2012 at 21:04:41 from 76.27.36.99

Great Post-race recovery day! That is what I am talking about! Great job on the half. Pretty good for the first race back. My prediction for TOU - 2:42, but who asked me?

From Andrea on Tue, Aug 28, 2012 at 09:43:18 from 72.37.171.52

Glad you made it and had a great time!

From Jake K on Tue, Aug 28, 2012 at 09:52:02 from 155.100.226.191

I say anytime you get to spend a day up in the mountains, it IS the smartest thing to do! :-)

From Adam RW on Tue, Aug 28, 2012 at 09:58:55 from 155.101.152.123

Cody, I think looking at my 2009 training compared to this year you are spot on. The thing I have to remind myself is that in 2008 when I ran the sub-2:40 I had been doing the training I've been doing for the last two months for two years. Also, if I honestly assess my 2009 season I ran the TOU 1/2 almost 2 min faster and only managed a 2:49 so a 2:42 would be huge in a side-by-side comparison.

Andrea and Jake, I see why you two always make time to fit in your trips in the mountains. There is too much beautiful scenery to not be out there.

From Adam RW on Tue, Aug 28, 2012 at 10:00:39 from 155.101.152.123

What is the general assessment of Utah Valley half versus TOU half? I did at least run TOU 1 min faster.

From Jake K on Tue, Aug 28, 2012 at 10:06:43 from 155.100.226.191

UV has ~125 more elevation drop and the only uphill is at mile 3 instead of mile 11... so I would say TOU 1/2 is a tougher course.

Andrea ran both last year - she can weigh in...

From Andrea on Tue, Aug 28, 2012 at 10:08:03 from 72.37.171.52

Utah Valley is much easier, in my opinion. Just the fact that the only hill comes at mile 3 instead of mile 11 makes a huge difference. Then add in the extra elevation drop...

From Adam RW on Tue, Aug 28, 2012 at 10:08:22 from 155.101.152.123

I forgot to check the course tool. Sasha Science has UVH ~45 sec slower...

From Jake K on Tue, Aug 28, 2012 at 10:10:00 from 155.100.226.191

I'd say it should be the other way around

From Andrea on Tue, Aug 28, 2012 at 10:10:39 from 72.37.171.52

I guess Sasha Science doesn't take into account mental fatigue!

From Adam RW on Tue, Aug 28, 2012 at 10:11:00 from 155.101.152.123

I agree. Every prediction with a grain of salt. This is definitely the type of thing you can over think...

From Jake K on Tue, Aug 28, 2012 at 10:13:41 from 155.100.226.191

Yeah - I mean, they are all in the same ballpark. If you look at the marathons on the predictor tool, they are all pretty much the same (except StG).

My take is that your run on Saturday was a better performance that UV 1/2 last June. So that's good!

From JD on Tue, Aug 28, 2012 at 18:07:21 from 75.169.94.41

looks like an awesome day in the mountains - nice job getting out there!

From Jon on Wed, Aug 29, 2012 at 20:16:27 from 98.71.131.64

Did you start at Timpanoogee (sp?) or aspen grove?

From Adam RW on Wed, Aug 29, 2012 at 20:20:05 from 155.101.152.123

We took the easy way out this time and started at Aspen Grove, last time we started at the other trail head that is now under construction.

However, the experience really made me hungry for more... Our initial plan was to do Kings Peak this summer but we never made the time. Hopefully next year.

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

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

RM 090416 Miles: 0.11Brooks Launch Blue #3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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.

RM 090416 Miles: 0.12Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

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

Brooks Launch Orange #2 Miles: 11.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From bgrun on Wed, Aug 29, 2012 at 20:52:51 from 68.251.37.230

Not bad considering the time and lack of sleep.

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

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: 0.10Saucony Rides #9 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Scott Ensign on Thu, Aug 30, 2012 at 15:47:29 from 129.123.3.84

you ever seen this Matt Groening "life is hell" cartoon?

http://goo.gl/OG6tO

From Adam RW on Tue, Sep 04, 2012 at 09:03:20 from 155.101.152.123

I had but not for a long time. Very funny!

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

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: 0.01Saucony Rides #9 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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: 0.01Saucony Rides #9 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well 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: 0.02Saucony Rides #9 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Wed, Sep 05, 2012 at 07:08:40 from 184.155.135.194

Good run.! Are you planning on a race soon. Great job getting a run in when the body doesn't want to move

From Jake K on Wed, Sep 05, 2012 at 08:44:39 from 155.100.226.191

Sounds like you guys had a great trip. 10 days to go!!!

From Adam RW on Wed, Sep 05, 2012 at 14:42:40 from 155.101.152.123

It was great to see all the old places and especially visit with all the old friends.

Kory, On the 15th I'm joining the group doing TOU. First marathon in 3yr. Not sure what to expect. But just hope to have fun with it and keep up with the training again...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

I 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: 0.01Saucony Rides #9 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kory on Thu, Sep 06, 2012 at 22:14:44 from 184.155.135.194

I went in the last two weeks of my marathon so busy at work that running was not even a thought for the marathon. I think this was an advantage because you don't have time to re-think anything. Like you said running it for fun is what it's about. I will pray for you. I thought about running top of Utah next week too but don't know yet.

From Adam RW on Fri, Sep 07, 2012 at 08:25:05 from 67.182.250.241

Hi Kory, Thank you. Being distracted definitely helps relieve the taper stress. Keep me posted if you end up coming down. Sorry I just noticed now that you ran a marathon last weekend! Probably best not to run next weekend but if it is for fun what are a few long runs in a row :) Blogging has definitely taken a backseat with the travel and work obligations the last two weeks.

From Jake K on Fri, Sep 07, 2012 at 08:33:45 from 155.100.226.191

Well you haven't lost any fitness b/w the half and now... I like your idea of going into this w/out any huge expectations, and then you might just surprise yourself. Run with patience early, and I think you'll be able to have a really good marathon.

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

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Race: Racing with Passion 5K (3.13 Miles) 00:21:27, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Mon, Sep 10, 2012 at 13:48:47 from 155.100.226.191

That's awesome - great family day!!!

From Andrea on Mon, Sep 10, 2012 at 15:13:48 from 72.37.171.52

How fun!! Great job to all four of you!

From jtshad on Mon, Sep 10, 2012 at 15:15:15 from 204.134.132.225

Congrats to Sandra on the win! A great family day.

From JD on Mon, Sep 10, 2012 at 15:41:33 from 70.96.78.142

sounds like a great day! fierce stroller competitors! congratulations to you and your family.

From bgrun on Tue, Sep 11, 2012 at 10:31:51 from 68.251.37.230

Great job and pic of you all!

From prestonmadera on Tue, Sep 11, 2012 at 13:17:19 from 155.99.166.92

I saw you guys there, had no idea you were an FRB'er! Like you already said, that headwind was nasty!! Great job, how close were you to passing me?

From Adam RW on Tue, Sep 11, 2012 at 21:09:17 from 155.101.152.123

Preston, The official results had us separated by one second. Nice run! I am happy with what they have done with the race series and hope to do it again next year.

From steve ash on Tue, Sep 11, 2012 at 21:14:01 from 174.52.177.84

Family first.. Great example Adam:)

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

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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: 0.01Saucony Rides #8 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jake K on Tue, Sep 11, 2012 at 11:34:46 from 155.100.226.191

looks like the low on Friday night will be about 40 degrees up in the canyon... now that is pretty much perfect.

From Adam RW on Tue, Sep 11, 2012 at 11:57:30 from 155.101.152.123

The stars are aligning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

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: 0.15Brooks Launch Orange #2 Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Wed, Sep 12, 2012 at 13:18:49 from 155.100.226.191

The good races show you have been doing *something* right. Those things don't happen by accident. Trust in your training and your experience.

From Adam RW on Wed, Sep 12, 2012 at 13:20:33 from 155.101.152.123

I just wish there was a way to run the race AND watch your race. I think I'm currently more excited about what you are going to do Saturday :)

From Jake K on Wed, Sep 12, 2012 at 13:23:27 from 155.100.226.191

My race is going to be BORING. No Boston theatrics. Conserve conserve conserve (x 26) then kick :-)

From Adam RW on Wed, Sep 12, 2012 at 13:25:36 from 155.101.152.123

Consistency is good. I do agree that a PR/record marathon if done right should be "boring". "Watching" the training by far has been interesting and exciting though.

From bgrun on Wed, Sep 12, 2012 at 22:03:41 from 68.251.37.230

Best of Luck to you both!

From ACorn on Wed, Sep 12, 2012 at 22:37:07 from 24.2.76.146

You have run some great races, including the recent half! Best of luck this weekend, relax and enjoy it!

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

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Fri, Sep 14, 2012 at 09:25:24 from 204.134.132.225

Have a great race at TOU!

From Andrea on Fri, Sep 14, 2012 at 13:28:14 from 72.37.171.52

Good luck! Make sure you bring those gloves tomorrow :) You wearing the compression socks again?

From Adam RW on Fri, Sep 14, 2012 at 13:30:01 from 155.101.152.123

They are both in my bag.

I'm concerned about upper body though.

Right now I'm just planning on my singlet, shorts, hat, gloves, and compression socks. I think my arms are going to be super cold the first few miles though...

From Andrea on Fri, Sep 14, 2012 at 13:35:45 from 72.37.171.52

I think Jake has two pairs of arm warmers if you want him to bring them. I've put disposable long socks on my arms before too :)

From Adam RW on Fri, Sep 14, 2012 at 13:38:28 from 155.101.152.123

I like the disposable idea.

When do you two head up? We are leaving shortly to drive the course before the packet pick-up...

From Andrea on Fri, Sep 14, 2012 at 13:41:01 from 72.37.171.52

Leaving around 4pm or so...hopefully beat the traffic but it will be close!

From Adam RW on Fri, Sep 14, 2012 at 13:51:26 from 174.232.130.177

Safe travels.

From JD on Fri, Sep 14, 2012 at 14:23:30 from 70.96.78.142

good luck tomorrow Adam.

i really enjoyed reading your intro.

From Scott Ensign on Fri, Sep 14, 2012 at 23:44:12 from 67.40.116.44

good luck, I will look for you on the course

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

Run with Cody in Logan to shakeout the legs. 

Avg. 7:37

Saucony Fastwitch Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Race: Top of Utah Marathon (26.43 Miles) 02:44:45, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
27.000.000.000.000.000.000.0027.00

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: 27.00Saucony Compression Socks 1&2 Miles: 27.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From MichelleL on Sat, Sep 15, 2012 at 23:52:41 from 168.70.21.27

Yay Adam! It sounds like you ran it really well. It is funny how too fast of a mile early on can really affect the rest of the race, but you did well anyway. Be sure to put your past TOU marathon splits in your nerdy table :D

From bgrun on Sun, Sep 16, 2012 at 05:25:47 from 68.251.37.230

WOW! Great job and stats. How exciting your girls were there for you so many times during the race!! Miss being there for you myself, like your Chicago Marathons, but there's no Metra in the mountains. Looking forward to your making your new goals.

From Jon on Sun, Sep 16, 2012 at 05:52:22 from 98.71.133.149

Congrats on another good marathon, Adam. I'm very, very impressed with how even your splits are- slowest mile was 6:40. Nice work.

From Paul on Sun, Sep 16, 2012 at 07:43:23 from 207.224.42.115

Very nice race, congrats.

From Superfly on Sun, Sep 16, 2012 at 08:41:03 from 174.255.149.21

You da man Adam. Good job!

From JD on Sun, Sep 16, 2012 at 11:44:39 from 65.130.246.68

congratulations Adam! really strong, consistent splits. it's been inspirational watching you come full circle these past few years.

From josse on Sun, Sep 16, 2012 at 12:31:38 from 70.196.201.11

So happy to see you back and running strong. great job Adam!

From allie on Sun, Sep 16, 2012 at 12:32:37 from 97.126.214.126

great race, adam. congrats. i'm very impressed with your first and second half splits. very smart and consistent running.

From Fritz on Sun, Sep 16, 2012 at 13:24:10 from 65.100.192.74

Congrats Adam! As Allie mentioned, very smart/patient racing. It's been a long timing coming and I am sure this is a race you can build off for the future.

From Bonnie on Sun, Sep 16, 2012 at 14:02:35 from 150.135.115.52

Nice job Adam, and very interesting set of statistics!

Congratulations on a very impressive time, and patience in terms of both racing and training!

It is so nice when all aspects of your life go well (family, work, and hobby)!!

From Jake K on Sun, Sep 16, 2012 at 16:07:20 from 67.177.11.154

Congrats Adam. I'm really glad you jumped on the marathon bandwagon this summer w/ us. Despite all the craziness in your life, you've had quite a good year of racing in every distance from 5K now to the marathon. Really smart racing - you showed how some early patience can payoff bigtime. Nice to be able to enjoy those final miles.

Happy for you! You and Sandra have quite the running family :-)

From Rachelle on Sun, Sep 16, 2012 at 19:12:11 from 76.8.202.193

Congrats Adam! I really enjoyed your write up and the nerdy stuff is actually very interesting to look at. You ran a great race and this is a great comeback to the marathon for you.

From Steve on Sun, Sep 16, 2012 at 19:31:01 from 66.87.65.63

Great run! You guys looked good flying by me!

From James on Sun, Sep 16, 2012 at 21:22:24 from 97.117.94.162

Good race Adam! Great to chat for a couple minutes yesterday. Hopefully we can both have a good year next year.

From ACorn on Mon, Sep 17, 2012 at 08:05:51 from 24.2.76.146

Awesome running! Very solid.

From Andrea on Mon, Sep 17, 2012 at 12:51:00 from 72.37.171.52

Great job Adam! I'm impressed with how dialed-in you are to your ability level..you ran exactly what you expected.

I love your little girls - they are so cute!!!

From Scott Ensign on Mon, Sep 17, 2012 at 17:05:08 from 129.123.3.84

nice race, you looked awesome out there. and thanks for stealing a fat boy for me. the fat boy lady looked kind of annoyed but hopefully she'll get over it.

From Camillo on Tue, Sep 18, 2012 at 06:23:04 from 79.46.224.136

Adam,

congratulations on a solid race and a solid race report, I missed your "chapter" during the last three years and I knew you were really disappointed not being able to run a marathon a year.

I am glad that you are healthy and back and your "chapter 11" was not about a running "bankruptcy":)

Good job.

From c h a d on Tue, Sep 18, 2012 at 09:27:45 from 166.70.238.194

Well done, Adam -- great to see you back crushing 26.2s.

From Adam RW on Thu, Sep 20, 2012 at 22:01:04 from 155.101.152.123

Dear FRB,

Thank you for all your kind words and support. Since Chad introduced me to the blog ~6 yr ago you have really had an influence on my running. Be it just the grouping us together to get the competitive juices flowing, the comments, support, etc. it is great to have this available. Thank you Sasha! Now for my race report long reply to all of you ☺…

Michelle, it is great to be at it again. You have sure been tearing up the 5K/10K scene. I hope that your next marathon blows your Yokhama time out of the water.

Mom, Thank you and even if you are not there I still think of you at the same mile markers you where at during the Chicago races.

Jon, I am very happy with the way it went down. Wish you were still in town and on the road but it has been equally fun reading your ultra adventures.

Paul, It was fun. Sandra and I reminisced over the pre-race party you had at your house back in 2007.

Clyde, It wasn’t the 2:39 we spoke about at the half but it was one of the best feeling marathons I have ever run so I’ll take it.

JD, You have to have been the most consistent blogger checking up on me during my all too frequent injuries. Thank you for keeping me motivated.

Josse, Thank you. Seems like overall running has been going well for you. Congrats on your half earlier this month.

Allie, I’m sorry that you didn't get a 2012 marathon PR, but your racing has been great and your report was fantastic very thoughtful and positive. Plus you still came home with the bling.

Fritz, You and I know how to deal with injuries. I just wish that when I came back from them I could drop a 2:21 like you did this summer. I hope that you recovery quickly.

Bonnie, As you know the balance is so hard between science and life. But I wouldn’t have it any other way. I’m just happy to have it back.

Jake, Thank you for the kind words about my family. The girls now say any fast guy they see out there running on the streets, “Is that Jake?”. You have been such a positive influence on the blog the last year. It is great to have you around and as an inspiration. Thank you for doing what you do.

Rachelle, Congratulations on making it in the money. That is a great accomplishment and to do it while shattering your old PR!

Steve, I have to say that when we went past you was the only low point for me in today’s race. If I’m going to beat you I do not want it to be that way. Seems like you are running again this week so I hope that was a fluke and you will be tearing it up again soon.

James, It was great talking to you again. Even if only briefly. I’m really looking forward to seeing what you will do in St. George.

Adam, I can’t wait to see what you do when you make the leap up to the marathon. I am looking forward to racing you again in a 5K next weekend. You currently have me 2 for 2. Let’s see if you make it a hat trick.

Andrea, I know you wish you could have been at the line with us. I wish it to. You have been very inspirational and I just wish the pains would go away so you could race again. Thank you for being as positive as you are and the girls loved playing with you at the finish.

Scott, Thank you for coming along at mile 17. Also, thanks again for helping out during the half marathon. Glad I could pay you back with some ice cream. I’m sure the volunteer will get over it.

Eugenio, It was beyond relief to finish the race in the fashion I did and still be running the next day. I have to admit there was so much doubt in me about this. The long break, lingering pains, etc. Now to find a way to get to Italy to run a race ☺!

Chad, From the running and workouts you have been up to lately I’m waiting for your surprise attack. I missed pushing each other the last few years and look forward to the day when we are both at the line again healthy and ready to tear it up. The half in Provo is still my best race ever and I attribute a lot of that to you pushing me.

THANKS AGAIN TO ALL OF YOU!

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

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: 0.01Brooks Launch Blue #3 Miles: 5.00Saucony Compression Socks 1&2 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Mon, Sep 17, 2012 at 09:10:59 from 155.100.226.191

haha I can't wait to show Andrea I didn't run the most "day after marathon" miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 2.50Saucony Shadow #1Black Miles: 2.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jake K on Tue, Sep 18, 2012 at 08:17:13 from 155.100.226.191

That's a cool chart - you're running at a higher level than you were giving yourself credit for. I think 2013 could be your best year EVER. Why not?!? :-)

From steve ash on Tue, Sep 18, 2012 at 08:22:53 from 174.52.177.84

I'm with Jake on that one. Rest up and resume.

From Adam RW on Tue, Sep 18, 2012 at 08:59:04 from 155.101.152.123

I agree. I tend not to give myself the credit I deserve. I do the same thing at work. I think it helps keep me pushing. I changed the chart around a little and I what I found that was very interesting is that as far as "return on investment", 2007 and 2012 TOU are my two best marathons.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From ACorn on Tue, Sep 18, 2012 at 22:13:09 from 24.2.76.146

Looks like you're recovering well. Thanks for posting the Garmin to your race report for last years Wild Stampede 5K. Looks pretty brutal during the last mile. I'm not sold on that race but if you're doing it we could push each other. If you'd rather do a track workout or tempo run instead I'd be up for that too.

From Adam RW on Tue, Sep 18, 2012 at 22:15:47 from 67.182.250.241

Because our friend works for the zoo we planned on supporting it either way. Also, my grandparents are in town so we can all four race. In fact I just submitted the registrations... The price goes up this Friday. There is a new guy at work that also already registered. He predicts going 17:30 for a 5K but if he is fully adapted to the elevation I think he will go faster than that.

From ACorn on Tue, Sep 18, 2012 at 22:24:15 from 24.2.76.146

Good deal, thanks for letting me know. I will make sure I've got the morning open and will likely sign up tomorrow or Thursday. It could be fun, we are very close in ability over the shorter distances. You'd eat my lunch in a 1/2 or full though.

From Adam RW on Wed, Sep 19, 2012 at 07:43:41 from 67.182.250.241

I've also been racing a few more years. I bet you get your longer PRs under mine, just like your 5K.

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

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: 0.02Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From steve ash on Thu, Sep 20, 2012 at 21:01:08 from 174.52.177.84

Great course for a marathon. I may not have run my fastest time on it but I feel like Ogden was my best so far. The only things I don't like about it are the size and the stupid lottery. Other than that, I think if your having a good day there you will run really well. Be sure to train hard on hills though..

From Adam RW on Thu, Sep 20, 2012 at 21:02:34 from 155.101.152.123

Did you do the Striders series as your build-up?

From steve ash on Thu, Sep 20, 2012 at 21:05:35 from 174.52.177.84

Yes, and it worked really well especially since the weather was phenomenal that year:)

From Jake K on Fri, Sep 21, 2012 at 08:41:16 from 155.100.226.191

I actually went a whole 3-4 days this time around before starting to thinking about when and where the next marathon will be. After Philly and Boston, I was already in that mode after 3 hours! :-)

Ogden does seem like a nice one... UVM is also a well-organized race if the lottery thing didn't work out.

From Adam RW on Fri, Sep 21, 2012 at 10:00:32 from 155.101.152.123

I like the idea of UVM but am worried about what might be going on next summer. I want a spring marathon without much travel. I could do SLC again and try and break my PR on the course but it has changed. Alternatively what are your thoughts on the Provo City marathon?

From Jake K on Fri, Sep 21, 2012 at 10:37:47 from 155.100.226.191

It would be better if the elevation profile (first/second halves) were reversed :-)

Wouldn't be a bad option by any means for that time of year. Not sure how competitive it would be for you, though... that could definitely be a "23 miles in no-man's land" type of race. But I guess almost any marathon could end up that way.

From Adam RW on Fri, Sep 21, 2012 at 11:00:38 from 155.101.152.123

But could I then crack the top 3? This year probably not, but the year before I could have been right in the mix. I'll toss this idea around with the others...

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

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

Saucony Shadow #1Black Miles: 4.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

RM 090416 Miles: 0.01Saucony Shadow #1Black Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Other than church, worked all day. No time for a run...

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Saucony Rides #9 Miles: 9.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments
From ACorn on Mon, Sep 24, 2012 at 21:14:33 from 24.2.76.146

Nice work getting a run in. I got a good offer to play golf Saturday so I didn't register for the 5K. Tear it up!

From Jake K on Mon, Sep 24, 2012 at 21:27:07 from 67.177.11.154

I'll cut you some slack on getting a ride home :-)

I was confused at first why a car was flashing its lights at me! Then I realized there was a 99% chance it was you.

From Adam RW on Tue, Sep 25, 2012 at 11:04:08 from 155.101.152.123

Adam, That is unfortunate but I understand. I was looking forward to the competition.

Jake, The girls always celebrate when they see you running.

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

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

Saucony Rides #9 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

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...

Saucony Rides #9 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

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

Brooks Launch Blue #3 Miles: 13.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Day off for family and work obligations. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Race: Wild Stampede "5K" (2.56 Miles) 00:14:46, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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: 6.00Saucony Compression Socks 1&2 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Fritz on Sat, Sep 29, 2012 at 21:46:36 from 76.27.28.67

Nice job Adam. I would love to hear the story about how they came up a half mile short in a 5k. You should get $5 of your entry fee back. I guess we can stop complaining about marathons being .2 miles off.

From bgrun on Mon, Oct 01, 2012 at 07:31:19 from 68.251.37.230

Congratulations on your placing! Glad the girls had fun. Hope that your wife did well too and that your foot is doing better. Shame about the race length being so off. Maybe the blog tool can help them set it correctly next year.

Are you able to remember any of your German?

From Jake K on Mon, Oct 01, 2012 at 09:14:12 from 155.100.226.191

Lets just call it a 5K!

Tough to run fast so soon after the marathon... I just don't think your brain really allows you to do it!

From Adam RW on Mon, Oct 01, 2012 at 10:19:08 from 155.101.152.123

Fritz, I agree that it is frustrating but I've come to have very low standards for fundraiser 5Ks. For me they are just to support something and if I get in a good run great. It was good that I had someone to run with I just wish I would have manned up and not let the pace fall off so much mile 2 and finish.

Mom, It was fun for the girls. Their course was tough, 500m up and then 500m down. I do not remember enough German to speak to Thomas but when he was talking to his wife I could pick out words.

Jake, I agree. That way I don't even have to worry about the 5K for 50K sub-16 attempt. I just skipped the 15s altogether and went straight for 14s! One can dream...

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

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

Brooks Launch Orange #2 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

RM 090416 Miles: 0.25Saucony Rides #8 Miles: 5.00Saucony Shadow #1Black Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

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

Saucony Rides #8 Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

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

RM 090416 Miles: 0.36Saucony Rides #8 Miles: 8.50Saucony Compression Socks 1&2 Miles: 2.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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.

RM 090416 Miles: 0.13Saucony Compression Socks 1&2 Miles: 3.50Saucony Shadow #1Black Miles: 3.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From bgrun on Thu, Oct 04, 2012 at 22:35:28 from 68.251.37.230

I saw a coyote on the way home tonight. Glad I was in my car.

From Adam RW on Fri, Oct 05, 2012 at 10:16:50 from 128.110.226.42

Have a great road trip this weekend.

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

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.


RM 090416 Miles: 0.03Saucony Rides #9 Miles: 9.00Saucony Compression Socks 1&2 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

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

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Family and work day...

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM: 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

RM 090416 Miles: 0.37Saucony Shadow #1Black Miles: 12.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

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

Brooks Launch Blue #3 Miles: 8.00Saucony Rides #9 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Andrea on Tue, Oct 09, 2012 at 12:11:42 from 72.37.244.100

Any good work/job updates?

From Adam RW on Tue, Oct 09, 2012 at 12:13:12 from 155.101.152.123

Things are progressing. It seems like it is the longest process ever... When you figure I first started July 2011. Just so much to finish up in lab but I can't complain because for the most part things are working.

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

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

Saucony Rides #9 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Wed, Oct 10, 2012 at 12:55:05 from 155.100.226.191

Congrats on not spitting on the guy and starting a rumble :-)

See you @ the race on Saturday?

From Adam RW on Wed, Oct 10, 2012 at 13:35:30 from 67.182.250.241

Yes. I am looking forward to it. Not sure how hard of a race it will be but something to test the legs again after the marathon. It will be a month!!! I can't believe times flies that quickly. I think I will run down to the start and cool down back home...

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

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.


Brooks Launch Orange #2 Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Andrea on Thu, Oct 11, 2012 at 20:30:14 from 67.177.11.154

I didn't realize you were running! See you there!

From Adam RW on Thu, Oct 11, 2012 at 20:36:03 from 155.101.152.123

Back whenever Jake posted that he had registered a team I signed up. Not sure what I will do but we shall see. It has been a hectic week so I am going in anything but rested...

From Andrea on Thu, Oct 11, 2012 at 20:37:43 from 67.177.11.154

Well there's a killer 3% gradient for the mile so I wouldn't really expect an A+ time!

From Adam RW on Thu, Oct 11, 2012 at 20:39:01 from 155.101.152.123

That is insane I was just looking that to run a 17:00 the first mile is just over 6 and the next two just over 5... Not the ideal for pacing.

From Faceless Ghost on Thu, Oct 11, 2012 at 21:30:36 from 69.169.149.5

Memory Grove runs? That brings back memories.

From Adam RW on Thu, Oct 11, 2012 at 21:35:23 from 155.101.152.123

Very good. I laughed at that one.

Are you doing the 5K on Saturday?

Andrea, I posted a course estimate on the course tool. Link in today's entry.

From Jake K on Fri, Oct 12, 2012 at 08:44:35 from 155.100.226.191

If you think the 5K course is crazy, look at the half-marathon!

I guess they are definitely both negative split courses :-)

From Adam RW on Fri, Oct 12, 2012 at 08:48:57 from 155.101.152.123

Something has to keep us honest, too many downhill screamers :)...

Check out the profile on a 10K I'm thinking about doing in a couple weeks.

http://up-n-over.com/

From Jake K on Fri, Oct 12, 2012 at 08:57:19 from 155.100.226.191

That one is NET uphill, too. You get bonus points if you do that. I'm not sure what the bonus points are for - craziness? toughness? - but you'll get them :-)

From Adam RW on Fri, Oct 12, 2012 at 08:59:01 from 155.101.152.123

I'm 50/50 right now and it is only craziness. I little bit of insanity is good for you.

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

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

Saucony Rides #9 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From ACorn on Sun, Oct 14, 2012 at 14:31:52 from 24.2.76.146

Congrats on your 3rd place yesterday! Sorry I just saw your comment about the 5k. I obviously couldn't make it. Again, great race!

From Adam RW on Sun, Oct 14, 2012 at 22:25:02 from 67.182.250.241

Thanks Adam. It was a fun run. Still feeling the marathon in my legs but it is coming back. I had a much better run on Sunday than Saturday.

Sorry to read that your foot is still bugging you. My wife just started using the KT tape this weekend for some foot and knee pain and says it seems to be working. They have a number of YouTube videos you can watch prior to using it. I think it is pricey but if it works, just a thought...

Race: Utah Fittest State FESTIVAL 5K (3.16 Miles) 00:17:49, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

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.

RM 090416 Miles: 0.01Asics Japan #1 Gold Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Mon, Oct 15, 2012 at 10:12:06 from 155.100.226.191

Good run Adam. That's such a tough course to get rolling on. I'd say you could probably come pretty close to your flat/track PR right now.

And Happy Anniversary!

From JD on Mon, Oct 15, 2012 at 17:20:10 from 65.130.172.16

wow nice job on the race!

hey my wife and i celebrated 16 years together last march and i can tell you the next 7 months are even better. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

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.


Saucony Rides #8 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Mon, Oct 15, 2012 at 10:12:39 from 155.100.226.191

I guess that 5K was just a warmup for an even better run the next day!

From JD on Mon, Oct 15, 2012 at 17:22:25 from 65.130.172.16

you're an amazing runner Adam!

From Adam RW on Tue, Oct 16, 2012 at 10:40:45 from 155.101.152.123

Thanks JD, and thank you for the support.

From Redd on Tue, Oct 16, 2012 at 18:03:17 from 67.182.221.190

It's an awesome run, one of my best pre TOU workouts up CCC.

From Adam RW on Wed, Oct 17, 2012 at 09:19:53 from 155.101.152.123

Kevin, It is one of my favorites. Especially this time of year. The road up there is just amazing, especially after the water treatment plant. I hope your foot is continuing to heal up. It was good talking to you again on Saturday.

From Faceless Ghost on Thu, Oct 18, 2012 at 07:34:49 from 69.169.149.5

I'm jealous. I used to run that route several times a week, but it's been a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Brooks Launch Blue #3 Miles: 9.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

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

RM 090416 Miles: 0.02Brooks Launch Blue #3 Miles: 8.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

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

Brooks Launch Blue #3 Miles: 8.50Saucony Compression Socks 1&2 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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.

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

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

Saucony Compression Socks 1&2 Miles: 8.00Saucony Shadow #1Black Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Fri, Oct 19, 2012 at 17:15:30 from 68.251.37.230

A GREAT Weekend to you and your famiily too!

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

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

Saucony Shadow #1Black Miles: 10.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Slept in 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.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Tue, Oct 23, 2012 at 12:12:33 from 155.100.226.191

Good stuff... glad Sandra had a good race... seems like that canyon is windy for every race they do there!

From Adam RW on Tue, Oct 23, 2012 at 15:38:14 from 155.101.152.123

It was the first weekend in a while that I did not work at all. It is nice to take a break. If even for only two days.

Seems like you and Andrea have a nice road to recovery/preventing injury. I hope the PT does the trick. I find it always works for me, as long as I do it... The problem is falling off the wagon once the pain goes away.

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

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

RM 090416 Miles: 0.10Saucony Rides #8 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

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

RM 090416 Miles: 0.01Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From allie on Tue, Oct 23, 2012 at 11:56:35 from 161.38.218.168

nice running, adam. messy morning.

From Adam RW on Tue, Oct 23, 2012 at 15:36:27 from 155.101.152.123

Yes it was. But at least I wasn't attacked by acorns...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

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: 13.50Saucony Compression Socks 1&2 Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Jake K on Wed, Oct 24, 2012 at 08:45:00 from 155.100.226.191

Snow line was approximately the upper parking lot!

From Adam RW on Wed, Oct 24, 2012 at 08:55:13 from 128.110.224.90

Congrats in making the podium for the standings. I look forward to seeing the 2013 listing. Maybe I'll jump into the mix?

From Adam RW on Wed, Oct 24, 2012 at 08:55:53 from 128.110.224.90

Commenting on your entry.

From Jake K on Wed, Oct 24, 2012 at 08:57:48 from 155.100.226.191

You should get in on it next year.

I did what I could this year, w/ only 5 races it was pretty tough to place any higher than 3rd. But that's still a nice little bonus paycheck so I'll take it :-)

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

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

Brooks Launch Orange #2 Miles: 8.50Saucony Compression Socks 1&2 Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Chad Robinson on Thu, Oct 25, 2012 at 10:57:24 from 50.73.39.89

I agree, other than snow flakes in your eye (ouch).

From Adam RW on Thu, Oct 25, 2012 at 11:37:09 from 155.101.152.123

I wear my glasses. But by the end I was running blind because of the snow buildup...

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

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: 6.00Saucony Compression Socks 1&2 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From ACorn on Fri, Oct 26, 2012 at 11:25:16 from 205.124.145.253

Great week of running! Are you going after the 10k tomorrow?

From Adam RW on Fri, Oct 26, 2012 at 11:55:36 from 155.101.152.123

Yes. Are you going to be up there?

Race: Up-N-Over trail run (5.54 Miles) 00:51:51, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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: 6.00Saucony Shadow #1Black Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From ACorn on Sun, Oct 28, 2012 at 01:02:09 from 24.2.76.146

Crazy race but looks like fun! I'm sure some more familiarity with the trail would've helped, very solid effort!

From Jake K on Mon, Oct 29, 2012 at 07:57:15 from 155.100.226.191

I bet they weren't expecting to have so much snow up there already! Nice job Adam!

From JD on Mon, Oct 29, 2012 at 16:38:00 from 65.130.172.16

nice going Adam - sounds like a good one for your first trail race. i bet you would like the Wasatch Steeplechase...?

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

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: 0.25Saucony Shadow #1Black Miles: 11.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From bgrun on Mon, Oct 29, 2012 at 08:56:38 from 68.251.37.230

Glad you had another fun-filled weekend and your feet survived the snow from Saturday's race.

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

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


RM 090416 Miles: 0.01Brooks Launch Orange #2 Miles: 5.00Saucony Shadow #1Black Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Tue, Oct 30, 2012 at 10:33:48 from 68.251.37.230

Good luck in your new office and with your new Running Goals.

From ACorn on Tue, Oct 30, 2012 at 13:23:03 from 24.2.76.146

Nice running, looks like you did 8.5 not 7.5. I'm debating on running the MIlcreek or City Creek race for Turkey day.

From Adam RW on Tue, Oct 30, 2012 at 13:53:04 from 155.101.152.123

You are correct there is a typo but it is in the second run. It was only 5 miles. I already made a deal with a friend to do the City Creek version. However, the Mill Creek one looks good as well.

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

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

RM 090416 Miles: 0.11Brooks Launch Blue #3 Miles: 8.00Saucony Shadow #1Black Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

RM 090416 Miles: 0.05Saucony Shadow #1Black Miles: 9.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Wed, Oct 31, 2012 at 16:37:47 from 68.251.37.230

Lovely. Have a Happy Halloween.

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

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

Saucony Shadow #1Black Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From JD on Thu, Nov 01, 2012 at 09:09:02 from 70.96.78.188

deer are natural born runners, but their driving skills could use some work. :-)

From Adam RW on Thu, Nov 01, 2012 at 09:10:13 from 155.101.152.123

Or their understanding of cars at all. I almost hit one coming home from work Sunday night...

From JD on Thu, Nov 01, 2012 at 09:12:54 from 70.96.78.188

typical deer. it was probably texting! glad you didn't hit it.

From Adam RW on Thu, Nov 01, 2012 at 09:15:13 from 155.101.152.123

It was smack talking me and it took all my self control not to hall off and punch it.

From JD on Thu, Nov 01, 2012 at 09:17:43 from 70.96.78.188

:-) ha!

From Adam RW on Thu, Nov 01, 2012 at 09:20:43 from 155.101.152.123

In all seriousness if you see the tire tracks in front of the library at Foothill and 2100 E that was me stopping...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Happy Friday!

Avg. 9:39 HR 141

Saucony Rides #8 Miles: 6.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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: 4.01Saucony Rides #8 Miles: 7.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Saucony Rides #8 Miles: 9.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

RM 090416 Miles: 0.73Saucony Rides #9 Miles: 9.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From allie on Tue, Nov 06, 2012 at 18:03:11 from 97.117.94.98

awesome weather indeed.

nice job getting it all done in one shot (run, vote, commute). time management at its finest.

From Adam RW on Tue, Nov 06, 2012 at 20:23:17 from 155.101.152.123

It's the only way. You had such an awesome workout this morning. How is participation looking for the race this weekend? I'm still checking to see if I can swing it or not.

From allie on Tue, Nov 06, 2012 at 21:37:31 from 97.117.94.98

participation is pretty sad at this point -- we have 14 registered. hoping for about 80 more in the next two days. :)

From Kendall on Tue, Nov 06, 2012 at 21:44:18 from 71.35.224.129

Every time I see that picture (top left) I crack up. I'm assuming you're the guy pushing the kids...shirtless dude on the left never knew what hit him.

From Adam RW on Wed, Nov 07, 2012 at 10:36:30 from 155.101.152.123

Allie, Hopefully it picks up this week and that I can add my name to that list.

Kendall, Yes I'm the one with the stroller. It was a 5K in SugarHouse. I didn't get him until that final straight away. I do not think he had any idea until he saw me.

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

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

RM 090416 Miles: 0.25Brooks Launch Orange #2 Miles: 7.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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: 7.00Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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: 0.01Brooks Launch Orange #2 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Race: Run for Clean Water 5K (3.11 Miles) 00:19:43, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

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: 3.50Saucony Shadow #1Black Miles: 3.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Ken Bess on Sat, Nov 10, 2012 at 14:26:03 from 174.52.148.34

It was nice to meet you Adam. I'm going to check out that SLC Winter Race series you mentioned, perhaps we'll run into each other there.

From allie on Sat, Nov 10, 2012 at 15:00:21 from 97.117.94.98

thanks again for coming this morning. i'm sorry you've been under the weather -- the snow run probably didn't help much with that, but thanks for being hard core and coming out to race in that stuff. quite the run considering the conditions and less than 100% health! very impressive.

also, "no wrong turns" was the goal of the day, so i'm glad it worked out --even with the snowy glasses. :)

From Jake K on Sun, Nov 11, 2012 at 14:01:03 from 96.61.122.105

Sounds fun, nice job Adam!

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

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: 8.00Nap Time: 2.00Total Sleep Time: 10.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Mon, Nov 12, 2012 at 20:32:58 from 68.251.37.230

Hope your week does go well.

From Ken Bess on Tue, Nov 13, 2012 at 16:44:34 from 174.52.148.34

Still suffering from that cold?! That's rough man. It couldn't possibly go on for too much longer!

From Adam RW on Tue, Nov 13, 2012 at 18:43:36 from 67.171.121.150

Feeling much better today. Just no time with all the catch up.

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

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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)

Saucony Rides #9 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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

Brooks Launch Orange #2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From bgrun on Sun, Nov 18, 2012 at 19:10:11 from 68.251.37.230

A wonderful day

first work, then you get to play

proud of little K

From Adam RW on Sun, Nov 18, 2012 at 21:56:36 from 155.101.152.123

Very nice. It is me trying to keep my balance...

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

Much better Sunday than last week. The weather continues to be awesome. Evening Suicide Loop with John.

Avg. 8:26 HR 142

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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

RM 090416 Miles: 0.01Saucony Rides #9 Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

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

RM 090416 Miles: 0.35Saucony Shadow #1Black Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

RM 090416 Miles: 0.10Saucony Rides #9 Miles: 9.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Race: Cold Turkey 6K (3.83 Miles) 00:22:14, Place overall: 10, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From steve ash on Thu, Nov 22, 2012 at 11:58:17 from 174.52.177.84

Adam, Great race! Really good progress this year:)

From ACorn on Thu, Nov 22, 2012 at 14:21:49 from 24.2.76.146

Great race!

From Fritz on Thu, Nov 22, 2012 at 15:04:05 from 67.177.4.64

Good run Adam. It was nice to see a familiar face and to get in a warm up/cool down with you. Have a great Thanksgiving!

From JD on Fri, Nov 23, 2012 at 09:03:53 from 70.96.78.188

strong running Adam!

From Jake K on Fri, Nov 23, 2012 at 10:13:11 from 24.151.97.11

Fun way to get in a good workout. Happy turkey day Adam! My parents wanted to wish you and the family a good one as well.

From Adam RW on Fri, Nov 23, 2012 at 10:42:30 from 67.171.121.150

Thanks all. It was a good way to start the day.

Jake, Please return the sentiment to your family. That was nice that you got to finish the race yesterday with your dad.

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

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

RM 090416 Miles: 0.04Brooks Launch Blue #3 Miles: 11.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

Evening run with John after a long day of work. 

Avg. 8:29 HR 165?

Saucony Rides #9 Miles: 5.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Too much work, bagged run.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

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

Saucony Shadow #1Black Miles: 13.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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...

RM 090416 Miles: 0.01Brooks Launch Orange #2 Miles: 7.00Saucony Compression Socks 1&2 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From bgrun on Wed, Nov 28, 2012 at 21:14:26 from 68.251.37.230

Hope you got your evening run. Good Night.

From Adam RW on Wed, Nov 28, 2012 at 21:39:11 from 155.101.152.123

Nope, no evening run. A real bummer but I have a too much to get done before the weekend... So it goes sometimes.

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

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)

RM 090416 Miles: 0.06Saucony Rides #8 Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Thu, Nov 29, 2012 at 08:31:57 from 155.100.226.191

Way to stay at it, Adam. It seems like you are working your butt off... and still keeping the priorities in order. Hope this paper starts writing itself :-)

From ACorn on Thu, Nov 29, 2012 at 17:29:49 from 24.2.76.146

I enjoy your blog and think it's awesome that you run to work. If I had a shower at my office I would do the same. I consider running to be my form of therapy and a great way to take a mental break from work and other priorities. Good luck with your paper! We will have to run soon, I'd like to race a half with you this upcoming year.

From Adam RW on Thu, Nov 29, 2012 at 21:09:59 from 67.171.121.150

Thanks for the support guys. I guess it is no surprise that I would work hard at work if I work hard while running. In many ways science is like marathon training. Lots of hours, days, weeks, months, for small gains, and few and far between finish lines. But I enjoy both so I'll keep at it.

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

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

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

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

Saucony Rides #8 Miles: 13.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Saucony Shadow #1Black Miles: 9.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Mon, Dec 03, 2012 at 08:28:09 from 155.100.226.191

Sounds like a cool run!

From bgrun on Mon, Dec 03, 2012 at 18:00:52 from 68.251.37.230

Beautiful! It hit 70 here in Lemont today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

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

Saucony Shadow #1Black Miles: 5.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

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.

Saucony Shadow #1Black Miles: 4.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.500.000.000.000.000.000.0020.50

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

Saucony Shadow #1Black Miles: 20.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Back in town, back to too much work. Not sure how the hours slip away so quickly...
Only time for a commute run in.

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

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

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From bgrun on Fri, Dec 07, 2012 at 17:02:33 from 68.251.37.230

You too!

We're going to a late afternoon concert at Northwestern.

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

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

RM 090416 Miles: 0.02Brooks Launch Blue #3 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Mon, Dec 10, 2012 at 08:47:11 from 155.100.226.191

Happy early bday! Or maybe today is your real bday?

We're going to do a group long run in SLC this Saturday, FYI.

From Adam RW on Mon, Dec 10, 2012 at 11:27:53 from 155.101.152.123

Not until the 18th. So I still have a little time. Keep me posted on the Saturday run. The last time was fun.

From Jake K on Mon, Dec 10, 2012 at 11:31:55 from 155.100.226.191

The plan is 8am @ the 6200S park and ride, then run North on Wasatch.

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

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!

Saucony Shadow #1Black Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

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

Saucony Shadow #1Black Miles: 8.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

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

Saucony Rides #8 Miles: 9.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From Jake K on Wed, Dec 12, 2012 at 12:23:27 from 155.100.226.191

It was a good day to be running UP the hill!

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

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

Saucony Rides #9 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

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!

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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

Brooks Launch Orange #2 Miles: 12.00Saucony Compression Socks 1&2 Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jake K on Sat, Dec 15, 2012 at 13:18:47 from 67.177.11.154

Hey we missed you today man! But I totally understand... it was a skeleton crew today.

From bgrun on Sat, Dec 15, 2012 at 22:36:42 from 68.251.37.230

Sounds like a good day. Hope we can talk tomorrow.

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

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...

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

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
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

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.

Saucony Shadow #1Black Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From bgrun on Thu, Dec 20, 2012 at 06:33:18 from 68.251.37.230

It's wonderful what fun and relaxation can do for the heart. So glad you had a good day.

From ACorn on Thu, Dec 20, 2012 at 16:55:20 from 24.2.76.146

Sorry I missed this but happy belated birthday!

From JD on Thu, Dec 20, 2012 at 17:47:35 from 65.130.215.106

yes, a belated Happy Birthday to you! fun that you and your daughter share the same birthday. i agree it's crazy how short a year seems now.

From Adam RW on Thu, Dec 20, 2012 at 21:25:04 from 67.171.121.150

Thank you all. It is good to be able to spend the time with the family during the week. And JD I do like sharing the birthday. Makes it a little extra special.

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

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

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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: 0.05Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jake K on Fri, Dec 21, 2012 at 09:27:18 from 155.100.226.191

Get in what ya can.

Hope you and the family have a great christmas!

From Adam RW on Fri, Dec 21, 2012 at 09:46:55 from 128.110.227.3

Thank you. Have a safe, fun, and productive "training camp". Oops Christmas vacation...

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

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

RM 090416 Miles: 0.22Saucony Shadow #1Black Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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

Saucony Rides #8 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From bgrun on Mon, Dec 24, 2012 at 09:05:57 from 68.251.37.230

Glad you enjoyed good weather. It was nice and sunny here too.

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

Evening solo home loop. Nothing special.

Avg. 8:32 HR 143

Brooks Launch Blue #3 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

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

Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

AM: 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

Saucony Rides #8 Miles: 11.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

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

Saucony Rides #8 Miles: 13.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Jake K on Thu, Dec 27, 2012 at 21:11:16 from 98.165.228.80

Are the roads in decent condition, or is it a slippery mess?

From Adam RW on Fri, Dec 28, 2012 at 10:58:28 from 128.110.226.59

Not for the workouts you've been doing. I will say though that SLC has always impressed me with what a good job they do. It is just non-stop snow though. It is at it again this morning.

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

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

RM 090416 Miles: 1.00Saucony Rides #9 Miles: 10.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

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

Saucony Rides #9 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From bgrun on Sun, Dec 30, 2012 at 14:12:18 from 68.251.37.230

Glad that you are still enjoying sledding snow. Ours never covered the grass.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.008.0010.00

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

Saucony Rides #8 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Dec 30, 2012 at 20:47:42 from 107.203.52.135

2009? I thought it was still 2002!

From Adam RW on Sun, Dec 30, 2012 at 20:59:49 from 67.171.121.150

So true! Where does the time go?

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

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!

Brooks Launch Orange #2 Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Jake K on Mon, Dec 31, 2012 at 12:10:04 from 98.165.232.107

I enjoyed that recap. A very good year for you. You are always balancing so much... I'm impressed by your dedication to excellence on so many levels.

From Adam RW on Mon, Dec 31, 2012 at 12:13:35 from 67.171.121.150

Jake, I also enjoyed your entire year. You have really shown me what the human body is capable of. I am so impressed how you are able to maintain such a high level of excellence. Your annual total is nearly 1/4 around the earth! That just blows my mind. Awesome running and I look forward to your 2013 racing!

From ACorn on Mon, Dec 31, 2012 at 16:26:12 from 24.2.76.146

Happy New Year! Great running this year!

From JD on Mon, Dec 31, 2012 at 23:19:19 from 65.130.141.52

nice recap - congrats on such a productive year. I enjoy reading about all the great running you manage to fit into your life - you really came back strong this year!

happy new year!

From bgrun on Tue, Jan 01, 2013 at 11:38:45 from 68.251.37.230

WOW! What wonderful achievements.

2013 will be even better for you!

Love, Mom

From Jon on Tue, Jan 01, 2013 at 22:07:54 from 107.203.52.135

50k!

From jtshad on Wed, Jan 02, 2013 at 09:34:36 from 141.221.191.225

Great recap of a long running career. Nice goals for the upcoming year. I hope the work future comes into focus as you desire for you and the family.

From Adam RW on Wed, Jan 02, 2013