Hurry up slowly..

April 2012

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSteve Ash's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 23.50 Month: 23.50 Year: 235.70
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
326.5050.008.002.00386.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on 7th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy-medium 10 miles up 9400 out and back.  Hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on the Rio loop.  Uninspiring.. I feel old today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.002.0010.00

AM-Warmed up into some faster running and jogged easy for a bit then started the workout which consisted of 8x1 min hard with one minute jog rest.  Pace was right about between 75-78 sec 400m speed. Focused on moving fast but not straining during the interval.  6 miles total on hills and flat terrain.  9400s and 7th east.

PM-Easy 4 miles recovery run.  7th out and back. 8-9/min pace.

 I know this is not related but while I was on the run I kept wondering why people in this world have to be so polarized in their beliefs and tolerance of others.  It seems I'm caught between two worlds lately.. I can't go into details as this is a public blog however  I can only remember Jesus commandment which was to love thy neighbor as thyself.  Right?

Lets remember that this is Easter coming up.  The celebration of the death and resurrection of  our Lord Jesus Christ who commanded us to do so.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles recovery.  Just jogged comfortably and really enjoyed the run this morning even with the wind and snow.  7th-13th east and down 9400s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Medium effort distance run for 8 miles.  4 on the road and 4 on the gym treadmill.  Effort and heart rate for 6/min pace has definitely gone down.  Later changed into my old Mayflys and did 6x.2 mile stride outs at 5k effort/full 2 min rest going downhill. Worked on form and staying relaxed at pace keeping the knees up and the stride more tightly arced.  I have a natural long low angle back kick which tends to create less mechanical efficiency at faster paces.  Stretched the hip and legs out later with some new stretches I picked up.  Overall a beautiful day to run out there and I will definitely be out for seconds this afternoon:)

Good luck to all who are going to Boston!   One day I'll get there also and probably when I'm 80 if I'm lucky but I will get there eventually. 

PM-Easy 4 mile jog this afternoon.  Ft Union loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sunday.  No running today.  A time to focus on the the resurrection of the Savior.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.003.000.000.0021.00

AM-Easy-medium 13 miles at a good clip this morning, just steady aerobic running:) No watch.  To Draper out and back via 7th and 13th east.

PM-Easy-medium 8 miles over 7th and 13th east.  Warm and as always a nice south wind.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy-medium 14 miles.  Willowcreek loop.  Felt good especially that the hip and hammy are really loosening up with the warmer weather.  Really enjoyed this one this morning especially with all the smells of new flowers, leaves etc.  The only bad thing about it were the 2 rude drivers who pulled out in front of me to get into a driveway at a couple of local stores. I guess is it was more important for them to get where they were going a second sooner...  

What is it with people these days?

PM-Easy 6 miles. Rio Loop.  Felt a little stiff at first but it picked up nicely after a couple of miles.  Either way it's a good sign to maybe cut back a little tomorrow on distance.  Easier and shorter distance tomorrow.   Besides the weather looks like it's going to suck a little tomorrow so good timing..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

AM-10 miles today.  Originally planned on only 6 this morning but by the time I had some gatorade after mile 2 things really started to feel better. That tells something.. I haven't trained well enough to burn fat properly and to store enough glycogen.  I thought man I could easily go 12 or more today because even with the southwest wind I never pushed the pace on the way out.  Just overall feeling stronger as the run progressed.  Just to be somewhat sane however I reeled it in at the 5 mile point of 94th and 23rd and turned for home.  stilll somewhat of a crosswind on the way down but by the time I got to 7th and turned north I had a nice tailwind to just jog easily home with.  Overall a pretty decent run considering the mileage lately.  This is what I really need;  nice and easy but steady controlled distance runs and one moderate speed or fartlek workout per week on the road. As long as I can stick to it and not get carried away pushing the pace ( a nasty habit of mine..)  this will get me some decent times this year I think.  I just need to stay disciplined and execute..

PM-Easy 6 miles/treadmill 1 warm up with 5 at 9.0/1% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 mile jog on 7th.  Stuff to do today and speed work tomorrow.

PM-Easy 5 mile jog. same route. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.003.000.0021.00

AM-16 mile Long run with speed changes. Up 9400 s and 7th/13th east into Little Cottonwood canyon past the mileage marker.  10x1 min on with 2/min off on way back in the last segment of the run.  No time time taken just ran easy and steady for most of the run.  What a perfect day for it also just some absolute great weather. Seeing that tomorrow is a wild card at best I incorporated both some distance and speed being careful not to get in anaerobic territory. It worked out just perfectly today.  I Feel like running lately is something I actually look forward to and enjoy and the more I run the better I feel.   Haven't felt that way in quite a while..

PM- 5 mile easy jog this evening.  Some on the grass.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.008.000.000.0022.00

AM-Easy-medium 13 miles.  Went out easy along 7th for 2 miles to the gym. Jumped on the treadmill for an easy-medium 9 miles and jogged back home for 2 more.  Felt pretty good this morning considering yesterdays mileage and climb.

PM-9 miles with 5 miles at marathon pace effort at the end.  That makes a nice round 110 miles for the week:)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy 10 miles up on 9400/23rd loop.  Perfect cool and weather today with no wind. Unbelievable.  Now to head off to finish watching the Boston Marathon and pig out on Cafe Rio. Yum..   Is that Jake Krong at the start line I see?

PM-Another 10 miles at lunch time. As usual no watch. 7th east and 13th east towards Draper out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 miles this morning on the treadmill. 9.0/1%.

PM-Easy 6 miles this evening. Rio loop. No watch. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.008.002.000.0021.00

AM-17 mile long run with 2x5 miles progressive. 1 mile easy in between. 7th and Draper trail route out and back. This one kind of sucked today due to a back piriformis and ham muscle that kept wanting to lock up for some reason. Aargh!!   Quads need work I think..

PM-Grabbed gatorade and stretched working it out and jogged for a 4 mile shakeout. Tired.. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

One easy recovery run today for 9 miles on the treadmill.  Better than hard concrete again today..   8-8.5 mph /0% incline.

My hat is off to Glenn Randall..   He showed HUEVOS IMHO.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

AM-Easy-medium 14 miles picked up the pace on the last 2 miles. Wasatch/9400s.

PM-Easy 6 miles with some stride outs at the end.  7th/13th east via 8600s out and back. a little warm this evening but still pleasant. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM-Easy 6 miles.  7th/13th east out and back.  Hopefully get a longer one in this afternoon.

PM-Easy-medium 6 miles this afternoon with  10x1min on and 1:30 off.  Is summer here now?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

AM- Easy-medium effort 10 miles this morning. No watch. 9400s route. Went out later this morning and ran another 5 miles on 7th.  Much warmer on that one but ran very easy trying to keep heart rate down around 70-75%.  Hopefully I can get heat acclimated eventually by running more in the late afternoon.

PM-Managed this evening to get in another easy 5 miles on the treadmill. 8.5-9.0 mph/.5-1% incline.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.007.000.000.0022.00

AM-9 miles with 5 miles steady in the middle. Ft Union.  Stretching and tennis ball after.

PM-13 miles down to and on the JRP out and back this evening. A very warm and salty 80 plus degrees at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.502.000.000.0016.50

AM-Easy10 miles early this morning. Legs felt like trash until towards the end when I was able to pick things up again. Some strides down at the end.

PM-6 miles on 7th out and back.  Picked up the pace on the last 2 miles coming back. Worked on some drills including knee lifts, butt kicks and some bounding on the hill. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.001.000.000.0022.00

AM-Easy 10 miles via Ft Union up on the SLC marathon course. More crazy south wind as usual. 

PM-Easy 12 miles at lunch with some faster speed changes at the end for leg turnover and form. 7th east into Draper out and back.  Had a delicious crab and avocado sandwich from Groves afterwards. I have to tell you they make the absolute best and biggest sandwiches hands down:)  Needed it too because I have a lot of work ahead of me this evening.

Watched the film "Endurance" tonight.  It really strengthened me in some ways I can't describe in words and gave me some really good insight:)   I know that my best potential is past but it does not mean I can't still run some really good times.  I'm going to give it everything I have now God willing.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM-Easy 6 miles at lunch time.  Ft Union blvd/Cottonwood route.  Cool but still pretty pleasant with only some wind. 7/min pace with last mile at 6:42.

PM2-Easy 6 miles on 7th out and back.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

AM-Long fast run with 10 miles at marathon pace effort. Ft Union/Little Cottonwood. No timing just ran fairly hard and steady after a 4 mile warm up. Backed off on the hills when I could start to feel the lactic acid creep up.  Felt a little heavy and slow but that is to be expected with this many miles on the legs. Definitely cutting back some next week and focusing more on recovery.

PM-No run. Stayed home and carbed up on everything I could get my hands on..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 miles this morning 7th/9400s.  I felt pretty good other than a fair amount of soreness in the quads and piriformis and considering yesterday I'll take that.run

PM-Weights and hip exercises with some stretching. No running though.  Time to hold back and let the body and the mind regroup/super compensate this week. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 miles.  Rio loop.  No watch.

PM-Easy 6 miles on 7th.  Strides up and down the hill after for half a mile.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
326.5050.008.002.00386.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements