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Striders half marathon

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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: 0.00 Month: 0.00 Year: 212.20
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
2493.51592.70273.9991.903452.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 mi easy on the northern end of the Jordan river trail. A lot of people out today. Must be the New Years resolution bug spreading today. I think I caught it also. I resolve to be consistent and cautious this year in my training. And to fight the good fight...

THR-65-75 percent maximum heart rate.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.005.0016.00

Worked out at the Olympic Oval tonight for a timed speed workout. I was pleasantly surprised to see and workout with some of the best runners in the state. We ran 20x400m with a 200m jog rest. All in the 69-74 sec range. I ran well with Leon, Dennis and Neal for a while. However, after 17 laps Neal and Dennis started to reel me in and left me with peanut butter in my legs! I might have been able to have hung in better if I had not run the first half so hard. But on the other hand I am not feeling confident enough yet to go toe to toe with them. They are seriously fit competitors...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Wed, Jan 03, 2007 at 08:44:22

Nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-4 mi. Easy jogging at 60-65 percent mhr.

PM-7 mi. Easy run at 65-70 percent mhr. Both on the treadmill today for better recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Thu, Jan 04, 2007 at 10:35:09

When is your next race?

From Paul Petersen on Fri, Jan 05, 2007 at 11:32:58

Steve, thanks for the comments and encouragement. I will be doing most of my racing in Ogden (because it's much closer for me) over the winter and spring. I'll start doing the LDR races in Salt Lake during summer (Heart of Holladay, Draper, etc.), but am not looking to getting up at 4AM!. So if you do any of the Strider Series races, I'll see you there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.004.000.000.0019.00

Long Run today at the Olympic Oval. I was able to time my splits accurately with the 400m reference points on the track. This was a great help on the last 4 mi in order to get a good feel for marathon pace. First 14mi easy at 70-75 percent mhr. 4 mi at 80-85 percent mhr. 1 mi cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Thu, Jan 04, 2007 at 20:04:07

Nice work. It is hard to do long runs in the Oval unless you are really focused. You are going to be fast this spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Went out and slogged 11 miles today. Ugh! I hate snow and ice... THR-60-70 percent mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

2x3 mi at Lactate Threshold pace. 3 mi at 17:15 and 17:23 respectively. 3 min jog between sets. Treadmill at 1% incline. THR-156-165 BPM. 72 DEGREES. Comfortably hard, kind of an oxymoron I know but its the only way I know to describe the perceived effort level. Way too much ice on the road and trail to run safely at this pace. Thorough cooldown at 8min-9min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran easy today at 65-70% mhr for 8 mi.

Went down to the Jordan river trail and then back up to home. 7-7:30/mi pace. PM-8mi 65-75% mhr after work to unwind. Wanted to run more but I need to take a recovery week in order to consolidate my fitness gains. Unbelievable how icy and uneven the trail is. Spring can not come soon enough! Really gorgeous day however especially upon being greeted by a troupe of ducks near the river. It is truly amazing to me even in the depths of winter how beautiful and resilient God's creatures are.

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

12 easy mi today on the Sandy and Draper loop today. 65-75% mhr. Speedwork and such tomorrow, so I hope my legs will hold up considering all of the base mileage I have put in lately.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.003.0018.00

Went for 6 mi in the morning with 3 mi at sub 6 min pace in order to loosen up a bit. I then ran at the Olympic Oval with the gang. Did 4 laps of speed changes then ran a mile in 4:57 then 15x200 meters in 30-33 sec range with a 200 meter float between. Felt a little stuffy today. Ian brought home a little bug from preschool and has openly shared it with us all. Oh well, I'm just glad to be running again.

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

Ran 10 easy mi today on the Jordan River trail. Still very icy on the Draper-Bluffdale section. 60- 70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00


Ran 10 mi this morning right as the storm kicked up. 4 mi at sub 6min/mi.
After lunch I jumped on the treadmill for 5 easy mi. Easy pace at 7-7:30/mi.
Oh I wish this cold would clear out of my body. My head and eyes at times feel like a big stuffy bowling ball...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Ran a 5 mi AT run at 85-90% mhr  on the treadmill with 2-4% incline every 5 min. This is a good run for me to build strength. Wanted to run more miles but I have been advised to stay between 80-90 mpw.  Starting to feel better today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Ran 10 mi today 5 mi at Marathon pace over grade changeing. terrain. Sandy and West Jordan out and back. 80-85% mhr at sub 6min pace. Good run for the day. Feeling a lot better now...

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

6 easy mi today at 60-70% mhr. Easy run but very cold today.

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

Ran 10 easy mi. Draper and West Jordan out and back. Felt like Frankenstein for the first couple of mi as cold as it was this morning. How does the old saying go? Whatever doesn't make you strong will only make you sick? Someday, in some weird way all of this will have meaning to it... THR-70-80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Tue, Jan 16, 2007 at 13:26:17

Nietzsche died after a mental breakdown. I guess it didn't make him stronger. Some people say it was caused by a brain tumor, some say it was a disease he contracted from certain kinds of ladies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

AM-5 mi. Easy run this morning at 60-70 percent mhr.

PM- Track workout at the Olympic Oval this evening. 1x800m in 2:15 and 10x 400m in 64-70 sec range thereabouts. Last rep in 64 sec. 400m float  jog at 8 min pace between reps.

Decent workout today. Felt more at ease in my form overall even though the 800m pace on the first lap felt strange.  First lap in 70 sec with the last in 65sec.  9 miles total.

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

Recovery run on the Jordan River trail, Took it easy today and just kind of meandered along. Still quite a bit of ice and snow on the trail.  THR-60-70% mhr.  The temp for the first time this week seems tolerable for once.

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

Jogged  6 miles today.  Might go more later if  I'm feeling better.  This cold is not over yet I guess.    Was starting to feel  a lot better on Monday but it seems to have taken a progressive toll that showed in todays and yesterdays workout.  I think I will just jog and take it easy for awhile.

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

I read Colossians 3:23-24 this morning at another bloggers site. This helped me to find strength this morning. It's starting to become difficult to keep work and running compatible. But I believe if the Lord wants me to qualify for the trials he will lay out the path to do so. Demetrio and Sasha both have told me that I have the ability. I believe so too...

Ran easy 6mi today. 7-7:30/mi. Very conservative this week especially with this cold now. I learned about the importance of cutting back your training load by as much as 1/3 every month to consolidate fitness gains. This was from Lance Armstrong's coach Chris Carmichael.  So having to drop back as far as 60 miles this week does not seem so bad. I just can't hang out here very long! After this week I will move back to 80-90mpw for a while. This will probably be the sweet spot for training load coupled with the intensity and frequency levels in place now. Has anyone read about Renato Canova's methods? I'd like some opinions and feedback about him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Sat, Jan 20, 2007 at 09:44:11

I ordered his IAAF book. It is confusing but I like his ideas. A good summary of his training methods are at:

http://wls3.com/running/canova-marathon.php

and an interview with Scott Douglas

http://www.mensracing.com/athletes/interviews/2005/renatocanova.html

The first website looks like the last two chapters of his book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

8 mi med/easy pace. Starting to feel a little better today especially after the run. The air was quite tasty today too... But the run seemed to help clear some of the cold symptoms. I'm guessing it elevated my metabolism and that's what helped me feel better. Whatever, it worked. No time or heart rate today. Just ran as I felt and tried to enjoy it.

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

6 mi run before work today. 65-70% mhr.  This nasty cold is almost gone and finally some decent weather for running today!  Gotta get to work...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Ran 10 mi today with 6 mi at 6-6:10/mi keeping a steady effort. Good workout. PM-6 mi through the Sandy-Draper loop. Avg pace for 4 mi at 6:15. Took random hr samples at 6min/mi, 146-151 bpm. Cooldown for 1 mi. Felt much better today so I decided to run an aerobic resistance workout today. Some call this the grey area zone where the stress of the workout outweighs the benefit. I disagree thoroughly. This zone is where so many of the best African distance runners run in especially training for the marathon. Renato Canova has his athletes run in this zone often. Mostly in the Long and middle long run. This will develop very specific speed stamina and strength. He stresses that it is not a speed workout and one should not run in this zone too often. This training is most effective after a base period incorporated with speed development and not the other way around. This makes a lot sense to me so I will probably do more of this as I get closer to my goal race. But for now once a week will probably be appropriate. But only time will tell I suppose...

Checkout Pre's indoor mile on You Tube and Ryan Hall's record half marathon on Flocast.com. Thought I would throw that out to anyone who was interested. Especially Pre's indoor mile and interview!  Wow! what a gutsy front running race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.003.0018.00

AM-5 miles easy 65 percent mhr. PM-Track workout- 1xmile-5:04, 2x80O in 2:23, 2:22 and 4x400 in 64-67sec.  800m rest in 2:58-3:00 for the mile and 800 set. 1:30-1:40 400 rest between 400m set.  A good  workout today.  Gotta get to bed...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-10 easy miles at 65-70% mhr. Jordan River trail. Most of the snow and ice is gone finally on the West Jordan section finally. Made for a nice relaxing run without having to worry about falling on  your rear end !  PM- Did  6 miles easy around  Sandy. 65-70% mhr. Felt a little more loose after the first workout and stretching. Going to keep it slow today since I had a track workout and a longer run tomorrow. But the enforcement of more mileage on myself seems to be working a little now. Only race results will tell  for sure though. Cross my fingers and hope for the best.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Thu, Jan 25, 2007 at 15:30:45

It looks like you were able to make sense of Canova. What did you use as a source? I find his stuff hard to read and poorly organized but it seems to make sense.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0012.000.000.0018.00

Ran 18 mi long run at the Olympic Oval to get heart rate data and to stay out of the inversion. Went easy at 7 min pace for 3 mi then started 12 miles at marathon pace-5:54-5:58/mi. HR-148 bpm. Legs felt kind of heavy today. I need to increase caloric intake of carbohydrates. After 8 mi things started to feel a little better. Picked up the last 2 mi at 5:44-5:46/mi.with 152-154 bpm. Heart rate stayed remarkably stable with out much drift at the end. Was tempted to wear racing flats but with this much mileage wearing them  might bring on an injury. Im beginning to go into uncharted territory mileage wise especially if I stay consistent. Being the case I must pay attention to details now more than ever.

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

Ran an easy 5 miles today on the Sandy Parkway at 65-70% mhr. I've decided to break up the workouts today to ensure better recovery and to replenish my glycogen. Felt kind of sluggish at first but things improved quite a bit after a couple of miles. PM- Went 7 miles at 70-75% mhr. Felt better than this morning. Note- Does anybody know what the Striders series 5k course is like?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Fri, Jan 26, 2007 at 13:31:50

Steve, what type of mileage are you looking at coming up? What marathons are you gearing toward?

I am trying to decide if I want to hit a 100's this summer. I hit a few last summer and ran into injury problems. But I think I will be better prepared this summer and may try it again.

From Paul Petersen on Sat, Jan 27, 2007 at 12:46:31

Steve, there is a map of the 5k course here:

http://www.usatf.org/routes/view.asp?rID=101243

It looks like it's uphill for the first half and downhill for the second half. Certainly not a fast course, but could be worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.003.002.0016.00

AM-6 miles with 4 at 75-85% mhr. PM-Fartlek run of 10 mi with last 2 miles at 5min/mi pace on the treadmill. Was watching the Tabernacle Choir sing the Olympic anthem Sitteus, Alteus, Forteus. Really pumped me up tonight! Needed it after another fulfilling day at the office...

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

Recovery run today, I think I'm starting to make some good progress. I ran my recovery run at a good 7min/mile give or take a few seconds because of hills along the way. They say improvement comes in fits and starts sometimes. Maybe this it. I beat my course record for an easy run by 2min for 10 mi. Staying in the same heart range and even a little lower on some parts. Sometimes you just have a good day I guess. Southern Draper area. THR-65-70% mhr. Light stretching afterwards.  The inversion was better today, I could actually see the mountains for once!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Mon, Jan 29, 2007 at 10:13:12

Steve, thanks for the info and feedback. Good luck as you start cranking it up. I hit the 1:14 half a couple weeks ago down here at the Painter's half. Took 2nd to Hobie Call (he dusted me 1:07!). I had planned for 1:12 and really thought I could get it, but got the flu for a week before and it knocked me out pretty good. After racing I don't know if I could have quite got 1:12 flat, but maybe squeaked it below 1:13 if I hadn't been sick. Oh well, I'll give it a try next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Ran a aerobic resistance workout today for 4 miles in the middle but like everybody else I had to cut back the distance today. I will probably end up doing another 6mi on the treadmill after work today. The inversion and the ice after dark are just not worth it. Compared with this mess running an ultra in Death Valley actually seems appealing! Draper loop.-THR-70-80% mhr. PM-Ran another 6 miles on the treadmill. Jacked up the incline to 2% in order to work the quads and get a little bit of a push-off effect. Good workout but I'd rather be outside. Ran easy at  6:30-7min/mi with 8min mi warmup and cooldown. 70-75% mhr for 4 miles. 55-60%mhr for 2mi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.003.0020.00

AM-7 mi easy at 70-75% mhr.  PM- Ran 800m and  10x400m reps. 13 mi total with easy runnning before and after. Good hard workout. 

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

AM-5 miles easy.  PM-5 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.003.000.0018.00

AM-Ran 5 easy miles this morning. PM-13 miles this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.003.0016.00

AM-Easy 6 miles. PM-10 miles with long hill repeats.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-Ran 6 miles of light fartlek. PM-8 miles easy Sandy loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 easy-medium miles.

 

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

AM-6 miles with 4mi at  6min to sub 6min/mi pace. PM-6mi easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.002.0015.00

AM-6 mi easy. PM-9mi-Speed changes with 800m, 6x400m, then 1.7mi. All at 5k goal pace. Felt really smooth. Pace sense was really good considering all the people I had to dodge on the indoor track. Did a  different workout than the rest of the gang. It really helps my economy and pace judgement skills when I practice at race intensity.  I think it may not matter though after seeing Pauls map of the 5k  course.  Changes in momentum and pace are going to be a killer.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-Easy 6 miles 65-70% mhr. PM-Easy 8 miles 70-75% mhr. The weather was so good this evening  that  I went in sleeves and shorts. Played in the mud and ran some short strides on the trail where it was not paved. Wife chased me out of the house because it! oops...

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

AM-6 easy mi. PM-4 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles today. Definitely want to go run again today but common sense tells me this being a recovery week with a race that it would be unnecessary. It would only detract from tommorows performance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Feb 09, 2007 at 18:22:22

3 mile evening jog will not hurt.

From Scott Browning on Fri, Feb 09, 2007 at 22:52:03

I firmly believe a hard 20 miler this evening would give me a much better chance to beat you.

Best of Luck!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

Striders 5k- 16:53 Good solid effort for 5th place. Very hilly course today however running it was kind of  fun. I was very impressed with everybody and their performance. I have to agree with everyone that Paul is back stronger than ever and is breathing fire... 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Feb 12, 2007 at 09:36:17

Good work! This was a PR equivalent. The predictor says 16:13 in Heart of Holladay, which would probably be 16:03 in Salt Lake 5 K.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.003.000.0014.00

Went for a distance run today and toward the middle of the run did a 4 mile progressive AT run. Felt pretty good even in spite of the race yesterday. Really wet and windy today but overall a long enjoyable run to start the day before work. Light stretching afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Feb 12, 2007 at 09:32:42

Don't get too excited after a good race...

From benjamin on Wed, Feb 14, 2007 at 23:24:27

good recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-10 miles easy. Jordan river trail loop. PM-6 miles easy. Draper township loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Mon, Feb 12, 2007 at 15:32:31

Hi Steve,

I run mostly a little farther north - 5400 south area. The times are pretty random, mostly mid morning, sometimes in the early afternoon. I would be game for a run, what time are you usually out? Nice Job Saturday, it is good to see you running well, I hope the rest of your season keeps getting better.

From Scott Browning on Tue, Feb 13, 2007 at 16:06:29

Hi Steve,

I usually cannot make the oval, my work schedule makes it difficult. If I get a cancellation, I will meet you on the parkway, but it does not look likely. Thanks for the invite. The picture on my blog is from Moab half a couple years ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-6 easy miles Sandy and West Jordan out and back. PM-8 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Tue, Feb 13, 2007 at 20:06:18

Thanks... my worries are only the same as yours some days. Every couple of runs I just hit a groove and want to keep it going, but I know I need to end it or the body will be drained. Then some days, like today, I find myself thinking negative thoughts. I've got to drive those out and just keep enjoying doing this thing that I love. Then hopefully it will all pay off. Looks like you had a race the other day. It would be fun to race in a field like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a day off today being Valentines day and spent it with Kim today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From benjamin on Wed, Feb 14, 2007 at 23:27:39

Happy valentines day.

From Dave Holt on Thu, Feb 15, 2007 at 09:51:16

That is very political correct of you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 easy miles on Sandy loop.  PM-4 miles easy. 65-75% mhr. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-7 miles easy. Sandy Parkway. 65-70% mhr. PM-7 miles easy. 70-75% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-8 miles easy. 70-75% mhr. PM-7 miles 70-75% mhr. Sandy loop./Parkway dirt trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-7 miles easy. Draper loop. 65-70% mhr.  PM-No second run, took it easy for tomorrows workout. Being Sunday I do try to make at least an attempt to make it a day of rest. But with my job wanting me to be there it just seems like another day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.006.000.0020.00

AM-13 miles with 2x3 miles at 10K-5K effort with 30sec rest for a change around. 1st at 10k, 2nd at 10k with focus on throwing the hammer down on the last mile. 85-95% mhr for 6 miles. 65-75% for 7miles.

PM-7miles easy-medium. 70-75% mhr.

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

AM-4 miles easy. 60-70% mhr. PM-6 miles easy 70-75% mhr. Definitely about recovery today!

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

AM-6 miles easy with last mi at 5:15 for fun.  PM-4 miles very easy 60-65% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Thu, Feb 22, 2007 at 10:48:21

Most of us just wish we could run 5:15's for FUN! nice job, good luck this weekend in th 10K(if you are racing)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 easy miles today with a half mile in 2:38 to wind things out a little. Tendon is doing a little better every day. 70% mhr. with half mile at roughly 80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 easy miles at 8min/mi. with 104-106 thr for 2mi then 3mi at  7min pace 120-126 thr. Took it easy today to keep the injury recovery going. Not sure how this will play out tomorrow but I will take whatever God gives me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Fri, Feb 23, 2007 at 12:15:58

Hi Steve,

What injury are you trying to recover from?

From mike on Fri, Feb 23, 2007 at 14:12:10

Good luck Steve. You are running so well I would hate to see you get injured.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

Tough race today, gave it all up on those darn hills! Oh well it was fun its own twisted tortuous way. Good job everybody I was impressed with how you guys handled that long nasty uphill. It felt like watching a ship slowly pass off into the horizon while stranded at sea on a piece of driftwood.... I finally floated in at 36:28 or something. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sat, Feb 24, 2007 at 17:18:38

Steve

With the number and quality of miles you are logging I don't think it will be long until you are in control of that ship.

From ArmyRunner on Sat, Feb 24, 2007 at 21:30:17

I agree Steve just keep up the miles and consistency and it will all pay off in the long run. I remember having more bad race days than good when I was running high mileage but every once in awhile it all came together and I was able to hit a couple big PRs.

From ArmyRunner on Sat, Feb 24, 2007 at 21:34:15

Good anonymous quote:

"Success is failure turned inside out--

The silver tints of the clouds of doubt;

And you can never tell how close you are--

It may be near when it seems so far.

So stick to the fight when you're hardest hit: It's when things seem worst that you mustn't quit!"

From Scott Browning on Sun, Feb 25, 2007 at 10:50:38

I really like that quote by Ted. At least your ship drifted slowly off into the horizon, my ship was more like the Titanic, slowly sinking to the bottom of the sea. With the kind of training you are doing you will hit a point where you race performances will become much more consistent. When I was running high mileage it took a little bit before my performance stabilized. You are a very talented runner, stay with it and you will achieve your goals. I hope your leg is feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Feb 26, 2007 at 20:54:31

Good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 easy miles this morning on the treadmill.  Giving this injury some caution still.  65-70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy with  last 3 miles at 6 minute pace. 70-80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 mile State street loop. 6 miles at 6min/mi. average. 1mile warmup and cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Progressive 6 mile tempo over a new course I plotted today on g-maps. I will upload it later tonight in case anyone cares to see it. Its a fun one... Ran the last 5 miles at a brisk pace in 28:41 with the last mile in 5:39. 10 miles total this morning in 1:01:41.  Wore two layers because it felt so cold for me this morning. I kind of got used to that semi- warm stretch of weather we had.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.008.000.0012.00

Felt surprisingly fresh today so since I have to work tomorrow I decided to run a 10 mile progressive tempo getting the heartrate up to 90% towards the end. Rolling hills. 12 miles total 1:13:02.  Easy warmup and  cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.004.000.0011.00

Running feels easy lately, its life that feels hard. Pre work de-stressing run. Sounds funny I know but lately running serves its purpose this way. Run felt smooth today, injury seems to be gone thanks to cutting back on mileage lately. I might go for a little jog later if everything works out. 35:11 for 6 miles total. 4 miles at half marathon pace. Did not time splits today. PM-5 miles in the evening-31:15.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Sat, Mar 03, 2007 at 13:59:13

Glad to hear your injury has gotten better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.007.000.0015.00

AM-Ran 6 miles for 35:14 total on the Sandy Parkway trail. PM-9 miles straight out of the gate. First four in 25:24,  return trip in 22:30. Total run in-  55: 57 with 1 mile cooldown added. Legs tired this evening afterwards of course. Take an easy day tomorrow for sure. Being on my feet all day does not really help recovery either. But my name is not Ryan Hall or  Ritzenhein so I gotta work for a living. Oh well, as they say its all goood...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

Ran 7 miles fairly easy today 45:19 total. 4 miles sub 6 min pace. Jog some more this evening.

PM- Went out for a short 4 mile run. Jogged a mile then threw in some running at 6/min/mi. pace. Cooled down a mile. No timing, just played and ran as I felt. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Tue, Mar 06, 2007 at 12:50:52

I hear you - I often think about how great it would be to be a pro runner...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

Went up through the Sandy bench area for a grinding little 12 mile marathon pace run. 10 miles in 59:05. Total time-1:12: 37 with cooldown. I can't keep tapering every other week this is getting ridiculous... PM-2 miles easy jogging. Played a little soccer with Ian also. He is playing in a leaguefor the first time. I noticed how rapid his leg turnover is and it must be at least 190 per minute! Plotted the 10 mile course on the tool feature for future reference. Sasha always seems to get such amazing accuracy with these applications. Since I don't have a garmin 305 this little program has been very useful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Wed, Mar 07, 2007 at 13:38:46

I've noticed with you guys and your busy race schedule up there, it would be very hard to really keep up strong workouts week after week. So you have to focus on just a couple and prepare for them and run through the race - BUT... who wants to race and not be fully rested and ready to run fast? Tough call.

Nice workout though.

From Paul Petersen on Wed, Mar 07, 2007 at 13:43:14

I agree on that it's getting tough. Every other week is just too frequent, unless they're all 5k's. I'm just running through this race, no real taper. At least after this 10-miler, we have a full four weeks to do some hard training and get in half marathon shape.

From Sasha Pachev on Wed, Mar 07, 2007 at 22:41:08

For me a taper does not make that much of a difference unless it is the marathon. Even then, I have trained through marathons before and ran them OK. Sometimes training through a race gives you better results - you do not feel the pressure to perform.

Steve - I'd take GMap Pedometer over Garmin 305 for distance any day as far as the accuracy is concerned. And especially for the elevation profile. The only advantage of Garmin is the convenience of immediate feedback. That, and the heart rate monitoring in conjunction with the pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-7 miles easy this morning . Untimed. Was slow anyways with a pulled right hamstring. The tempo run in the cold without warming up enough was probably the culprit. Combined with some bad skeletal alignment it was a recipe for disaster. But I have faith that this will resolve itself  before the race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Fri, Mar 09, 2007 at 11:23:43

Hi Steve,

Thanks for the thoughts, I highly doubt I will be drafting off you!!!! I don't belive racing this much will make you flat for late in the season. It all depends on how you are viewing these early races. For me, they are just stepping stones to what I want to accomplish later. The important thing for me is the effort that I put in, when the time is right and I feel I have put in some good hard training, I will taper down and try to pop a good race. The races this time of year, for me, are just part of the training. I am not resting or altering my training to try to maximize my performance, I just build the race in as part of the training week. Take the pressure off yourself to "race" and just give a solid effort, when it is time to put it on the line, you will be ready. I look forward to seeing you tomorrow, good luck!!!!!

From Paul Petersen on Fri, Mar 09, 2007 at 12:00:00

Racing usually makes me sharper for those peak races. However, I DO have to pick and choose which races to pour my heart into, especially at these higher distances. 5K/10K are different animals than 10-miles, half marathons, and higher!

Back in college, my XC team would race all-out every week, with a very occasional week off (8K distance). During track season, we would usually race 1-2 times/week, although the midweek race would usually be lower key. Of course, I was 20 years old then and could recover faster, but the point is that despite racing every week, we would always peak for nationals and not before. That is where good coaching really comes in handy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 easy miles today with 3 miles at  6:30/mi. 2 miles at a very slow walk-jog pace.  51:32 total time. Hamstring is tight still especially when cold but markedly better than yesterday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.008.000.0017.00

Went to the Striders 10 mile race. 58:24. Not great but not fast either. But I'll take it. 4th place overall. Not much else to say because I'm rather tired today after work and lingering fatigue from the race.

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 took Sunday off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

AM-Easy 7 miler in 45:03. Last mile in 6:01, felt pretty good considering a race on Saturday.

PM-6 miles into Draper and back. 4 miles at sub 6 min pace. Overall easy to medium effort.

I'm thinking some 1.5 mile repeats on Wedenesday followed by an easy paced long run on Thursday should work. I have these days off so according to Pfitzinger it would ideal to have these two quality sessions back to back as long as both are paced properly. I agree as it is difficult to recover on a work day given the nature of the job.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

AM- Ran 10 miles with 8 miles steady marathon pace. 1:04:51 total with warmup and cooldown. Ogden is starting to look more appealing but I think I will need to make some changes for the next 8 weeks.

PM- Car dealership loop.- 4 miles easy. 28:48. 7min/mi pace for 3 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Wed, Mar 14, 2007 at 11:12:23

What kind of changes do you see in your training? How are you shins feeling? Good placement at the 10 miler...good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0015.000.000.0018.00

AM-18 mile Long run with 15 miles at MP or just under with long fartlek repeats of 3-4 miles. Total time 1:47:47. Very pleased with the outcome of this workout. Did not feel the typical lightheaded feeling I usually get at 17 or so on these runs, felt like I had more gas in the tank for once. Ft Union east out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Thu, Mar 15, 2007 at 10:57:36

thanks for the info/ideas Steve. That's one of the things I really appreciate about the blog - the ability to talk and share ideas with runners that otherwise I wouldn't even know. I have been very happy with Spring Break this year. It came at the perfect time. Physically and mentally, I needed to get off of the treadmill and if plans hold, I won't need to be back on it until next week - and I always try to get at least a few runs a week that aren't on one even when I have a very busy week - like next week with our track invitational. Anyway... keep it up things are looking good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.006.000.0010.00

AM-Progressive 10 miler with 6 miles at AT pace. 57:53 total time. Felt really good today even after the long run yesterday. My body just seems to lunge at the start of a run. Resting pulse has dropped markedly in the last week. Today it was 42-44 and yesterday it was 38 bpm  on a one minute count. The problem lies in overall power output, I dont seem to be able to tap into my top end. But never before have I had such low pulse rates in training runs. I am starting to feel stronger overall in the endurance area. Running a 10 miler seems almost like nothing to me! Is this a mini peak or just improvement after consistent training with reduced mileage? I do not know but I like it... It may be time to throw in some really good vo2 work now while maintaining mileage around 80 per week. This may be the real sweet spot for me instead of 100mi wks quite yet. Anyone have an opinion or similar experience? Maybe its true as we get older we lose some of our speed while maintaining or improving the endurance quotient. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Thu, Mar 15, 2007 at 15:10:28

Personally, I thrive off the 70-80 mile/week range. 100 mile weeks just wear me out and make me slow.

From Sasha Pachev on Fri, Mar 16, 2007 at 07:55:03

I think this is an increase in fitness. You could use more power, one way to get it is short (10s) hill sprints up a steep grade. A good test of raw leg power - see how many steps it takes you to cover 100 meters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Easy to medium 10 miler today. Time-1:03:20. Ran up into the Draper trophy home estates section. So much excess even in the land of Zion. Yeah, I know I sound jealous but I can't help feel a little bit of contempt. However it was a beautiful run and an awesome spring morning.

PM-5 miles easy. No timing, Just ran and watched the sunset. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.005.0011.00

AM-VO2 max workout-1x800-2:25, then 2x2 mile up and down 114th in 10:41, 10:36, and 1x 800m in 2:23 to practice long kick. Nasty hard workout, especially going back on the ascent. Easy miles untimed.

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


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.0010.003.000.0028.00

Jordan river trail for 16 miles today in 1:36:18 with 13 miles in 1:15:37. Nice day today, legs were a little heavy but I seem to be running well in spite of it. PM- 12 miles easy. Untimed, Fueled up and took a big nap. Went out very slow and came back feeling not too bad. Had too sandbag this week because of upcoming events for a couple of days. I know it was not the wise thing to do but I did it and in some way I know that I will benefit however.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Mon, Mar 19, 2007 at 10:00:38

You would have been top five in Moab with your workout today. I can't wait to see you race something longer like a half or full.

From steve ashbaker on Mon, Mar 19, 2007 at 10:39:00

There was a typo on the overall time of the run. Jordan River trail is the only course I have not measured it might .1 mile off but not more than that. As for Moab I did not know about it, who was in the top 5 and what were the times?

From Scott Browning on Mon, Mar 19, 2007 at 11:22:12

Moab Top Five

1 David Danley 1:09.24

2 BJ Christenson 1:10.16

3 Ken Pliska (Master) 1:10.24

4 Neal Gassman 1:10.27

5 Kenneth Richardson 1:13.39

From steve ashbaker on Mon, Mar 19, 2007 at 14:33:01

How does that put me in the top 5?

From steve ashbaker on Mon, Mar 19, 2007 at 14:35:54

Maybe 5th place...

From Mike on Mon, Mar 19, 2007 at 15:05:17

How about 6th? I think 6th was 1:16 something. I think you would have been with that group of three.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, Had family committments out of town. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

AM-15 miles easy with pickup in the 11-14 mile section. 1:42:18 total with warmup and cooldown. The wind was a little nutty today changing directions it seemed at times.

PM-5 miles easy on the trail. No time just enjoyed the run. Feeling a bit stiff and beatup still from Monday. Accumulated fatigue from last week has played a factor also. Overreaching is a tricky but effective method of training for me sometimes. However it is extremely risky and I believe it can only be employed in specific event oriented training for a short period. This is where the "art" of training comes into place. When the mind and body sync together to gather strength for a push towards the summit. Begin recovery period and taper next week with a gradual regression of 5-10 mpw.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Mar 21, 2007 at 13:51:52

From wheakory on Wed, Mar 21, 2007 at 13:54:24

Your training is impressive and your flat out fast. Nice work-outs. What's your next Marathon? I'm running Boston here in a few weeks.

From steve ashbaker on Wed, Mar 21, 2007 at 14:16:09

Thanks, I just hope it works this season. Is it possible that I have seen you out on the Jordan river trail? I have decided to run the Salt lake Marathon although the final green light will be given after a course simulation this week or the next.

From whea on Wed, Mar 21, 2007 at 15:39:53

From wheakory on Wed, Mar 21, 2007 at 15:45:20

oops I keep hitting the enter button sorry for the double message. I ran the Salt Lake Marathon last year and loved it. I wanted to run it this year but Boston is the same week I believe. I'm shooting to run Ogden, Des News, Top of Utah, and Pocatello this year. Boston I'm shooting for a 2:55.

Pocatello does get cold, I've ran a lot of my training runs in negative degree weather. But it's starting to get better. Ricks is a good college it's really grown the last few years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0014.002.000.0021.00

Went to Provo to do a secondary long run with Sasha this morning. We ran 9 miles at marathon-30k race pace effort with 1 mile around AT pace at the end. Duration was 57:43 total for the 10 mile tempo run. Good workout although the legs felt a little heavy at the start. Ran 4X 2.5mi out and back. I hate that sudden stop and turnaround though. I was very glad to have Sasha help me run it this morning.

PM-8 miles easy to medium pace with 4 miles at  just above 6 min/mi with 1mile in 5:17 at the end to practice form.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Thu, Mar 22, 2007 at 16:06:40

Steve - for the record, the total time was 57:43. Last mile in 5:30, last 2.5 in 14:09.

From steve ashbaker on Thu, Mar 22, 2007 at 16:41:20

Sorry, I could not remember exactly what it was, Im out of the house without my running watch. Besides I don't have computer like memory similar to yours!

From Paul Petersen on Thu, Mar 22, 2007 at 22:15:06

Nice work Steve. I expect great things from you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.003.001.000.0020.00

AM-10 easy miles today. 1:10:45. Beautiful morning, noticed a new bird species I have not seen before in this area. Spring is now here at last!

PM-10 miles evening with 4 miles at sub-6min/mi. 1:06:18.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.006.000.0022.00

AM-6 easy miles this morning. No time. I have a long run planned for later after I drop Ian off at his birthday party. I've decided to run long today instead of a VO2 workout because at this stage I think it would be of more use to improve endurance and the body's glycogen storage ability. I also need the mental reinforcement so that I can run well at long distances. The marathon has always been kind of a crap shoot for me so I am determined to take this bull by the horns once and for all.

PM-16 miles. Ran it tough and felt strong today. 12 mile progressive tempo at the end with 6 miles at marathon pace and 6 miles at half-marathon pace effort. 3 miles on, 3 miles off then turnaround and repeat. cooldown. According to my watch I set a PR for the course but I must be wrong somewhere. I can't run that fast. I just don't know, maybe I am finally getting better at this.

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

Well, my little vacation is over and I will be starting a new job tomorrow. It was fun to be able to train hard without having added stress of being on my feet all day at work. I wish I could train like this every week, but to sustain this would be too much. All things considered I don't feel all that bad today. I think I will just keep listening to my body and see how things go. 80-90 mpw planned next week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Sun, Mar 25, 2007 at 19:36:18

You have had an awesome couple weeks of training Steve. I think you are really rounding into great shape. You should be ready to roll at the 1/2 marathon just make sure you stay healthy and are rested for the race.

Hopefully the new job will be good to you.

From Mike on Sun, Mar 25, 2007 at 22:08:08

What's the new job? How am I going to bump into you now?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-5 miles easy in the neighborhood.

PM-8 miles easy with a pickup in pace at the end. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Tue, Mar 27, 2007 at 09:54:07

Hi Steve,

Sorry it has taken so long to get back to you. I am not running too many long runs with a group, only when I can find someone. I would like to get together at some point and run long, although I am afraid you would trash me royally. I am not sure if I will be in town this weekend, but if I am and you are going long, I might be able to swing it. Keep me posted.

From ArmyRunner on Tue, Mar 27, 2007 at 11:30:38

Steve,

Thanks for the support.

You have had a great week + of some really quality training. I think you are smart to take it a little easier this week and give your body a chance to consolidate your fitness gains. A little sharpening next week and you will be ready to run a great half. Just have the confidence to run with the lead pack and good things will happen for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Draper loop for 6 miles up past Salt Lake Runnning company multisport store. 40:17.

PM- MAP test on the treadmill-Legs still don't feel quite recovered yet. However heart rate data seems to have improved since the last time. Ran easy with 1 percent incline at the following paces, 7min pace-118-120 bpm. 6:30/mi- 129-130bpm, and 6min/mi-138-142 bpm. Estimated MAP pace-5:52/mi. down 8 secs/mi from the last test. May conduct a few more tests to get a mean. 6 miles total with warmup and cooldown. temp-70 degrees F.

It will be interesting to note any changes in a few weeks after the taper and when the training has been absorbed. According to "experts" 6 weeks of training at a given level with a 3 week window period after a given training bout is needed before any changes become measurable. They may be right, however I think mental and neurological changes can occur as soon as one 24hr period. Changes in running economy are probably the largest to occur. I guess we will see with a couple more tests.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Mar 28, 2007 at 18:04:19

From wheakory on Wed, Mar 28, 2007 at 18:06:18

Nice running as always (ignore first post). Thats really interesting information you've shared. Wit your impressive running its going to pay off.

From wheakory on Fri, Mar 30, 2007 at 11:16:26

Are you running Boston this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.004.000.0016.00

AM-10 medium-hard miles today with a 6 mile progressive AT run. First three miles at sub 6/min mile pace. last 3 miles in 16:12. total time.- 59:17.

PM-6 mile easy run with the last half mile in 2:42 on the flat to test how the legs felt. May be ready for a VO2 workout on Friday or perhaps repeat miles incorporated into Saturdays workout. total time-38:46

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.003.000.0012.00

AM- 7 miles with 3 miles at AT pace. Draper loop.

PM-5 miles with 3 at MP pace. Neighborhood loop. Felt better than this morning. Still getting adjusted to everything including an earlier start on the morning run.

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

AM-6 miles easy through the Draper bench area. No time just  ran easy 7-7:30/mile pace.

PM-4 miles easy with fast finish at the end.  Legs are tired but heart rate is the lowest it has ever been for a given pace. Don't know what this means exactly but the body is tired so in order to do a good long run I took it easy today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0018.000.000.0025.00

AM- Long run today on the Salt Lake Marathon course. Total-22 miles with 18 miles at MP pace. Hooray! no bonking at all! Felt very strong coming down Van Winkle onto 5th east. Thank the Lord, I may have a decent marathon this time. I had problems at this point last year, but not this time. May jog some miles later to massage the legs a bit.

PM- 3 miles easy jogging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ruth on Sat, Mar 31, 2007 at 16:00:41

Good run! How fast is your MP? I love your pic, it looks like you're champion of the world!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ruth on Tue, Apr 03, 2007 at 01:19:04

Wow! You're really fast! In a 5k I only run 6:10's and I think that's fast. Thanks for your comments, I hope I gain lots of speed as I come!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-12 miles easy.

PM-4 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Wed, Apr 04, 2007 at 08:10:22

Thanks for the comment Steve, I feel like I am starting to move a little better, I am hoping to run better this weekend than I have. You are the one who is running well, I think you are going to nail a big one this season!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

AM-10 miles with a 4mile tempo run in 21:47.

PM-5 miles easy. 

 

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

AM-8 miles easy.-52:36. Draper bench area.

PM-4 miles-25:17

 

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

AM-Accidentally put Monday's mileage on Sunday. I was in such a rush that morning... Ran 8 miles this morning easy, no time, just enjoyed the run.

PM-4 miles easy this evening around the neighborhood. I can't afford to taper much this week as this has been bad for me in the past on the third week before the marathon.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Fri, Apr 06, 2007 at 09:40:47

So you are for sure running Salt Lake?

From ashman on Fri, Apr 06, 2007 at 12:34:41

I am planning to, yes. I am waiting to hear back from someone on some backing for the race entry and some new racing flats. Are you looking to run it also?

From ashman on Fri, Apr 06, 2007 at 12:50:11

I have a better chance on this course to run a PR than Ogden.

From Paul Petersen on Fri, Apr 06, 2007 at 12:56:21

No, a pack of wild dogs that shoot bees out their mouth couldn't get me to run SLC. I've been running downhills pretty well this year, so Ogden is my race. But I haven't registered for anything yet.

From Dave Holt on Fri, Apr 06, 2007 at 13:09:11

So Paul, I am guessing you have some hostility toward the SLC?!

From Paul Petersen on Fri, Apr 06, 2007 at 13:40:55

Paying $100 to run a slow urban course isn't my cup of tea. Plus all of Devine's races have terrible reputations. If SLC doesn't turn things around, I imagine this will be its last year.

From Paul Petersen on Fri, Apr 06, 2007 at 13:48:35

Hmm...I'm being a bit of a negative-nellie. Sorry about that. I HAVE considered running it in the past, and this year the prize pot should be achievable for a local runner, which makes it tempting. But I just like the vibe of Ogden better.

Again, sorry about being unnecessarily harsh on the race. I'm sure it's pretty good.

From Scott Browning on Fri, Apr 06, 2007 at 14:13:52

I have to agree with Paul, I cannot see Salt Lake surving another year. Ogden has a great feel and treats the local elites a bit better. I think you, Steve, will run very well this year in Salt Lake, your training has been quite impressive.

From steve ashbaker on Fri, Apr 06, 2007 at 19:26:42

Yes, generally I think that Ogden may be a faster course for you guys. The reason I say Salt Lake would be for me is because the varying changes in terrain are better for my legs. The steep downhill nature of Ogden canyon pounds the heck out of me. I feel that my running style is just better suited for Salt Lake.

From steve ashbaker on Fri, Apr 06, 2007 at 19:38:03

As far as the prize money goes, Top of Utah offered less and they still got very good runners. Devine racing had the LA marathon this year also and they got good performances... I would like it sure, but I also know there is more than a good chance that I will not receive any. I want a PR and I want to do it here for a certain member in my family that passed away recently.

From Paul Petersen on Fri, Apr 06, 2007 at 19:45:25

Steve, I'm sure you'll do great! Your training has been impressive and you have earned a big breakthrough PR. I'll see you tomorrow at the striders race...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 8 easy miles with 2 miles of very slow jogging afterward to help flush the muscles a little.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Striders half marathon (13.1 Miles) 01:10:57, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.0013.000.0021.00

Half marathon today, I am still trying to comprehend what I just ran though. Either way for the layout of the course it was most definitely a PR. Sasha says a possible 2:21:46 equivalent  at the St George marathon. If thats true, this would put me within striking distance of an Olympic qualifying time there. I try not to think about it though. For now I'm focusing on the Salt Lake Marathon and hopefully a PR there, If it's the Lords will it will happen. Thanks to those for their encouragement and compliments today!

It is good sign that in the late stage of the race I started to smooth out and run very strong still. However I must remember that the marathon can still humble you, and even the very best have been dropped to their knees by this distance. So I make no predictions or high hopes for it, I will just give it all I have and hope for the best.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sun, Apr 08, 2007 at 09:14:39

Congradulations, great race.

From ArmyRunner on Sun, Apr 08, 2007 at 18:28:43

Great run Steve. You are starting to show what you are capable of. Train smart and good things will keep coming.

From Scott Browning on Mon, Apr 09, 2007 at 09:09:49

I knew you were capable of turning great times, this is the first of I think many to come. Stay strong, and stay confident - this is just the start for you!!

From Dave Holt on Mon, Apr 09, 2007 at 09:20:17

Unbelievable - but not really with your workouts and dedications. Congratulations!

From Paul Petersen on Mon, Apr 09, 2007 at 11:03:56

Great job Steve. I knew you had something like that coming. Hopefully it's just the tip of the iceberg!

By the way, send me your email address to rockharrier(at)yahoo.com, so that I can put you on our Wasatch Back team mailing list.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.003.000.0020.00

AM-13 easy miles 7-7:30/mi. Just meditated and ran easy. No time.

PM-7 miles with some fartlek. Legs feeling a lot better so I let my body dictate this evening. Felt surprisingly good... 42:17 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM-9 miles with 6 miles at 5:38-5:46/mi. Draper and Sandy foothills and back. 57:13 total time.

PM-6 miles easy at 6:40-7:00/mile. Treadmill at 1-2% incline. Did not feel like getting blown all over the place this afternoon. I weigh only 139 lbs you know! 41:36 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

MAP test today, - Very pleased with my fitness level. 6 miles 41:02 total. 6min/mi for 4 miles at 2% incline. HR-142-146 avg. 70 degrees farenheit. On the treadmill. 6:30/ pace felt very easy.

PM-5 miles easy with 3 miles at MP pace. No time, just had fun doing speed and pace changes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike on Wed, Apr 11, 2007 at 13:38:11

Steve:

Nice job on Saturday. I ran with Bob yesterday and he said you are looking strong. I'm glad the training is paying off.

What protocol do you use for your MAP testing? Do you have a web resource?

Keep running strong.

From steve ashbaker on Wed, Apr 11, 2007 at 22:42:01

I wish I could say I have a very specific protocol like the Balke protocol. I don't though, I take random samples every 3 min at a specific speed to either arrive at a mean or a range. I start to take samples after about 2min minutes at start to get a charted range for different paces and inclines. I find that for speeds up to 7/min per mi, an incline of .5% is very similar to over ground. For speeds at 6/min per mile an incline of about 1.5%-2% is usually required to get a similar workload although at 1% 6/min per mile the heartrate is very similar to the track.

From wheakory on Wed, Apr 11, 2007 at 23:37:14

Nice runs, your training is really looking strong. Like you mentioned doing speed runs is fun.

From steve ashbaker on Thu, Apr 12, 2007 at 00:55:32

If anybody read my entry above, please excuse my grammar as I was being attacked by hostile elements...

From Paul Petersen on Thu, Apr 12, 2007 at 09:51:31

steve, I did get your email, thanks.

From Mike on Thu, Apr 12, 2007 at 11:57:14

I found some resources on treadmill running. It looks like your grades are right on for the speeds you are running.

For 4.17 and 4.58 m s-1, the VO2 during road running was not significantly different from that at 1% or 2% grade but was significantly greater than 0% grade and significantly less than 3% grade. At 5.0 m s-1, the VO2 for road running fell between the VO2 value for 1% and 2% grade treadmill running but was not significantly different from any of the treadmill grade conditions.

Journal of Sports Sciences, Volume 14, Number 4, 1 July 1996, pp. 321-327(7)

Yes, I am bored with time on my hands. The kids are out of school for spring break this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.004.0014.00

AM- Cold this morning, Warmed up and did 5x4min at 2 mile race pace effort down to 1 mile pace. Progressed into the workout after a good warmup. Ran towards a half mile mark by my house and clocked 2:19 for the last half mile. Felt a little heavy during the workout but felt like the paces were more sustainable than in January. Overall I feel pretty good at this stage. I just need to cut the the mileage more and run easier to freshen up. 

PM-4 miles easy. 7-7:30/mi.-29:17 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

AM-Steady state progression run down to the JT trail and back. 1:15:48 total time. I can't believe I feel this good after yesterday. 13 miles total.

PM-No run tonight. Went for a walk to think about some things. I am glad that I did my last long workout today. Back to back on these particular types of workouts are supposed to lead to increased blood volume over time. I believe that doing this at times is one of several things that has led to an increase in fitness. Now I need to really back off and trust in my fitness. As one of the chapter headings say in the book titled Running with the Buffaloes, "We believe in our fitness." Which ultimately says, we believe in ourselves. I know I do now...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

AM-5 easy miles.

PM-7 miles with 4 mile AT run at  5:20/mile pace.  Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

AM- 10 miles today on the JT trail for 58:13 total time. Ran very early in the morning to start getting used to it, is 5 am early enough?

PM-2 miles 8/min mi. Felt weird, had to hold back, yikes!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

AM-4 miles easy with 3 at MP. Starting to feel lighter and snappier in the legs. Light stretching.

PM-2 miles easy jog 7:30/mi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

AM-4 miles very easy at 7:30-8:00/mi. 96-112 bpm.

PM-4 miles very easy with 1 mile at 5:32 pace. 152-154 bpm. Wow! felt like it was high aerobic.

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

5 easy miles today at 7-8min/mi pace. My legs feel really good, but puffy in some places. Weight went up a pound or so, nothing to worry about. Got 7 hrs of uninterupted sleep last night which was good. Even at this stage on my previous marathons I had trouble sleeping. I pray that I can pull this off and finish well this time. Hearing that Hobie Call was going to be there from Bill along with other elites helped me to relax more. I'm back to concentrating on the thing that motivated me in the first place to run this.

PM-4 miles easy jogging with pickups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Fri, Apr 20, 2007 at 16:30:01

Steve,

I know that you will run well this weekend. You have done the training and are fit and ready. Just relax and let things happen.

From Mike K on Fri, Apr 20, 2007 at 16:36:01

From Mike K on Fri, Apr 20, 2007 at 16:36:54

Good Luck Steve. You are fit and fast so I know you'll do well.

From ashman on Fri, Apr 20, 2007 at 20:39:47

Thanks guys...

From James on Sat, Apr 21, 2007 at 00:08:41

Good luck with the marathon tomorrow. After you Striders half I'm sure you will do very well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Just two easy miles today. Did not time the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Salt Lake City Marathon (26.2 Miles) 02:36:31, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0026.000.000.2031.20

Well, it's done and quite frankly it was the strangest race I have ever run. I just could not get into a groove during the first 20 miles. I don't know if it was something biological or something mental. I suspect it was probably a little of both. I started to feel better after mile 20 with the last three miles faster than the first three! I said a prayer to God and drank some Gatorade. As I progressed the pace slowly got faster, soon I was doing sub-6min miles by 23. Sasha came running up next to me and told me he was expecting an easier pace. I have to say that it was not easy for me either but things felt very different at this point. Soon a very sleek looking Kenyan runner looms into view... I start to have visions of 100 dollar bills with race numbers and singlets on! And oh my, then David Dantley. I thought this can not be happening... I start to run up on my toes and push ever harder and soon a soft din of the crowd starts to sing in my ears. I go into my little Prefontaine long kick mode and my lungs are just burning at this point. Soon the chute clock rushes up to me and then the switch just goes off, BAM! And just like that I drop over like a millstone at the bottom of the ocean. Thank you Lord for helping me at the end when I needed it most.

Thanks Salt Lake City for the cheers and thanks to my sponsor, MAXX properties who helped in so many ways. Sasha and Ted, thanks to you most of all for your expertise and friendship.

PM-Felt ok so I went for a nice 5 mile recovery run this afternoon and then spent the rest of the evening with my family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Breanna on Sun, Apr 22, 2007 at 12:42:54

Great Job Steve!

From Ruth on Sun, Apr 22, 2007 at 12:48:13

Great job! You ran a really strong run, I'm amazed at how you felt strong the whole way, I couldn't even imagine running that far that fast. You're amazing! 5th place is awesome, I mean, don't you get prize $ for it? Way cool. Keep up being great!

From ashman on Sun, Apr 22, 2007 at 12:55:49

I get money for it, to the tune of 500 clams. Hopefully soon.

From Brent on Sun, Apr 22, 2007 at 12:57:22

Wow, impressive, faster at the last three miles. It seems you have another great marathon race waiting to be run.

Congradulations.

From ashman on Sun, Apr 22, 2007 at 13:08:44

Thanks Brent, I did the best I could. I might be able to be ready for Ogden, But I need to see how my recovery turns out.

From James on Sun, Apr 22, 2007 at 13:35:46

Way to go Steve! Thanks for your own encouragement, and congrats on the marathon PR! Keep up the good work . . .

From Mike K on Sun, Apr 22, 2007 at 13:47:16

Great job Steve! Take some time and recover, you deserve it.

From Scott Browning on Sun, Apr 22, 2007 at 13:50:08

Nice Job Steve, you stayed tough when it mattered most. I have said it before, this is just the start for you!!

Well Done!

From Mike K on Sun, Apr 22, 2007 at 13:53:32

Great job Steve! Take some time and recover, you deserve it.

From ashman on Sun, Apr 22, 2007 at 14:17:18

Thanks Mike, I'm glad to hear from you. I hope you have a strong comeback. I hope we get run together again sometime.

From Mike K on Sun, Apr 22, 2007 at 14:20:44

That would be great but you'll have to slow down for me.

From Paul Petersen on Sun, Apr 22, 2007 at 14:24:02

Way to go Steve! Are you doing the 30K next week?

From Mike K on Sun, Apr 22, 2007 at 14:31:20

That would be great but you'll have to slow down for me.

From Mike K on Sun, Apr 22, 2007 at 14:32:36

Sorry about the multiple posts. It appears that every time I refresh I also repost my last comment.

From Mike K on Sun, Apr 22, 2007 at 14:32:48

Sorry about the multiple posts. It appears that every time I refresh I also repost my last comment.

From ashman on Sun, Apr 22, 2007 at 16:34:40

Its ok, I just noticed that I misspelled David Danley as Dantley. OOps.

From James on Sun, Apr 22, 2007 at 17:49:07

Steve,

Good run! Good job at catching David Danley too. Did you get any bonus stuff for being the first local runner?

From Chad on Sun, Apr 22, 2007 at 17:58:13

Excellent race, Steve. I'm sure Rocky Balboa would be proud of you!

From ArmyRunner on Sun, Apr 22, 2007 at 18:19:33

Great job Steve and congrats on being in the money. You were able to run through whatever was the issue early on and finish strong. This race shows you have a lot more in you than this. I know it is only a matter of time before you truly have a breakthrough performance in the marathon. Don't jump back too fast too soon. Take this week as a true recovery week regardless of how you feel and then see how things feel after that. Enjoy a relaxing well deserved rest week!

From Superfly on Sun, Apr 22, 2007 at 18:50:56

Good job Steve. Way to dig deep in the end!

From ashman on Sun, Apr 22, 2007 at 19:15:14

Thanks you guys and no bonus but I was promised by Scott Kerr the $500 within thirty days. He said that all of the financial issues are behind them so I'll give them the benefit of the doubt for now. Rocky Balboa and I go way back even to his first movie when I was a kid so you gotta understand I'm a big Rocky fan. Ted, thanks again, I know that I have work on a couple of things, one of them being execution in the early stages of the race. But I did my best and it turned out pretty good so no complaints.

From Cody on Sun, Apr 22, 2007 at 22:49:25

All I can say is wow! Good Job! Soak it up and enjoy the feeling. I know I speak for many people who are impressed by your ability to run well and show us lesser-experienced runners how to excel. Consistent training and hard work has paid off...literally.

From James on Mon, Apr 23, 2007 at 00:19:37

Steve,

It is nice to have Paul and our small and growing Logan crew to run with once in a while.

I am doing WBR again and we are glad that you are on the team, you will enjoy it. We have a good team and a fun bunch of guys to hang with.

Rocky 3 is my all-time favorite movie!

From Dave Holt on Mon, Apr 23, 2007 at 09:38:16

Great job Steve! Well deserved pay day for you. I love how you were able to dig down deep at the end.

From Sasha Pachev on Mon, Apr 23, 2007 at 13:27:32

Steve: Your last 5 K was 17:43! My last 5 K in the half was 17:55.

From wheakory on Tue, Apr 24, 2007 at 02:28:40

Very impressive Steve! That last 5k time is impressive. I ran Salt Lake last year, and if I didn't run Boston this year I would have done Salt Lake. God supplies us with grace and strength when we need it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

AM-7 mile with long fartlek surges at AT pace. Surprised at how well I seem to be bouncing back.

PM-6 miles easy-medium at 6-6:40/mi. Nice run even with the wind blowing everywhere.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From superfly on Mon, Apr 23, 2007 at 22:58:54

Nice miles so soon. I'm still pretty sore from one week ago. I hope to run it out this week. It will be run running the relay. The one in Arizona was a blast and this one shoud be just as fun. Yes I'm planning on running St. George. I don't think I'd feel good living here and not running it. Plus it's a great place for me to break 2:30.

From Ruthie on Wed, Apr 25, 2007 at 00:16:06

You're amazing. Have fun spending your 500!

From James on Wed, Apr 25, 2007 at 01:08:27

Steve and Clyde,

You guys will love WBR. We have a fun team and I think we can give some teams a run for their money. The only problem with these relays is that it ends up being the tpoic of most of your conversations for the next year. I am sure everyone is sick to death of hearing about our last years Ultra team, but we still talk about it almost every run. So beware!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Went for 8 easy miles today on the Jordan river trail. Had the in-laws over and we all piled in the car for some grub at the local Chuck o Rama. Needless to say I was not in the best shape for a run. I could barely push myself away from the table! So no afternoon run.  Total time-54:25. 7min pace first 4 miles with a 6:15-6:30 progression for the last 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Wed, Apr 25, 2007 at 09:42:19

It looks like you are recovering very well. A great sign.

From Dave Holt on Thu, Apr 26, 2007 at 09:11:24

Steve, I have been pretty spent -- all Spring in fact. Miles, early workouts, stress of work, stress of track... all the stuff we all have has added up on me. Last night I got the best sleep I have in weeks, though. None of the girls woke up and I got to sleep the whole night through and no early morning workout!

Keep those legs healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-5 easy miles this morning.

PM-9 easy miles on the JT trail. Felt really good to just run and enjoy the feeling of motion.

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

AM-Easy 5 miles this morning. Sandy 7th east loop. No time just ran.

PM-Easy 5 easy miles on the Sandy Parkway trail. I'm having second thoughts on the Ogden race. I think if I don't run the 30k all out and treat it as another long run, I may have a shot at running another MARATHON! Yeah, I know it's a little nuts.. But I love it! I don't care what anybody thinks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Fri, Apr 27, 2007 at 09:36:06

I hear you. Although my legs need a little longer (recovering slowly this time), I am mentally ready to race again!

From Paul Petersen on Fri, Apr 27, 2007 at 11:47:45

I think in general if one doesn't completely empty their tank in a marathon, they are very capable of running another in 3-4 weeks. Based on your last 5k split, it doesn't look like you hit the Wall, so I think you could race another marathon really well!

From Sasha Pachev on Fri, Apr 27, 2007 at 12:33:53

Run the 30 K at a comfortable pace. What else would you be doing that day anyway? Ted and I are planning on picking you up tomorrow.

From wheakory on Fri, Apr 27, 2007 at 15:45:18

I ran 6 months in 6 months last year and my times decreased by each one. Except the

last one I was two minutes slower. It's possible to do well in 4 weeks. Your also in amazing shape.

From wheakory on Fri, Apr 27, 2007 at 15:46:19

When do the training runs start for the Ogden marathon. I'm sure there have already been several?

From ashman on Fri, Apr 27, 2007 at 20:41:35

I'm just riding the wave for right now. Listening to my body and continually working on getting a good solid long distance aerobic base. Later as the shorter distances become more frequent on the schedule I will do more event specific training such as 400s, 800s, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just an easy 5 miler today.  Plan on running 30K tomorrow. 7-7:30/mi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: STRIDERS 30K (18.74 Miles) 01:45:33, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.2615.003.740.0020.00

Wow! what a race today! Good competition, chewin the fat in the early miles like a group of college buddies on a training run. Got miserable in the end and just could not match Paul and his kick. Felt a small breeze as he went by! Thanks for an awesome race and good job overall Paul, Bob, Sasha. Good improvement Sasha. You are getting there little by little. Ted, you too. I was really glad to see you cross the finish when you did and thanks for the ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Sun, Apr 29, 2007 at 01:47:37

WOW! What a run and only a week from a marathon. What's the one key element in your training that's helped you with your marathon pace?

Nice run that's totally impressive.

From James on Sun, Apr 29, 2007 at 17:07:11

Good job in the 30k! Very impressive after running SaltLake last week. I saw you even bumped up to 2nd in the Circuit. It was good to talk to you face to face after the race, I have known who you were for a few years, but now I can pick you out in a crowd.

From Cody on Sun, Apr 29, 2007 at 19:05:46

Good race Steve! I am in awe that you can race so well on back to back weekends. Your hard work and training are paying off. Keep it up and the trials are well within reach.

From Chad on Mon, Apr 30, 2007 at 12:52:09

Steve, this would be an awesome accomplishment on its own, but coming on the heels of a marathon one week before is absolutely superhuman.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

AM-13 miles with 4 at MP pace. Jordan River trail.

PM-7 miles easy. Draper-Sandy loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-9 miles easy-medium pace on the JT trail.

PM-7 miles easy. Draper bench area.

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

AM-10 miles easy Sandy Parkway trail then down to Draper and then home. Legs felt good on the last mile in 5:42.

PM-6 miles easy. Draper loop. 6:40/avg.

PM2-4 miles easy. 7-8min/mi. Easy jogging later this evening.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.003.002.0020.00

AM-10 mile progressive. 7th east course. 2 easy mi progressing into 3 mp miles, then 3 mile AT. Finally 10x1 min hard with 1min slower but not jog pace to keep HR up. 57:26 total time. Not bad considering a head wind half of the time. Yuck!

PM-10 miles easy finishing 3 sub 6 min miles at the end. Felt ok. Really starting to bounce back from the 30k now. Stretching afterwards for 10 min.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, May 03, 2007 at 23:48:14

Impressive training for the week. Your definitely stronger after the Salt Lake Marathon and the 30k. Your blowing through the mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 easy miles. Sandy Parkway trail. 65-70% mhr. Felt good this morning even though it was a bit nippy. Was shocked by resting pulse this morning considering yesterdays workouts. For future reference it was 36 bpm. Strange phenomenon because usually after a workout like yesterday it hovers around the mid 40 range. Thought that it might be a tired state but was able to run 6:45 pace pretty comfortably for a recovery pace. Is this the start of a peak with the higher mileage and speedwork? Will be interesting to see as I do more vo2 work now for the shorter distances coming soon. I feel like my nervous system has been reset in a strange way overnight.

AM-6 easy miles on the treadmill. 7/min mi avg. 1-1.5% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Fri, May 04, 2007 at 21:06:50

Steve,

You are starting to really benefit from all of your training. You definetly have some big PRs in your future!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.002.001.007.00

AM-Not enough time to do a long run today so I decided to run Sashas little experiment. I ran a 5 mile tempo progressively increasing the pace from 5:45 to eventually 5:15/mi. I then ran the last mile in 4:57. Well it was a good workout but I am not so sure that it will really predict an accurate race pace for Ogden. THR- 146 bpm for 5:50/mi, 150 bpm for 5:40/mi, 160 bpm for 5:15/mi and then 170-172 bpm for 5/min mi. Told ya I could do it Sasha... 7 mi total with warmup and cooldown. Treadmill flat.

PM-Went out with my wife tonight instead of my usual training run. I was very glad I did so. Training twice a day is not only tough for me but difficult for the family, especially after being at work for 9 hrs. They have been so patient and Ian always begs to go with me. One day I suppose he will and then outrun me to get home for dinner! I love them so much and sometimes I have to remember where my priorities are really at.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Sat, May 05, 2007 at 15:46:46

Where at?

From Sasha Pachev on Sat, May 05, 2007 at 15:48:20

Also, how long were you running at 5:15 pace before you hit the last mile, and what was your time for the whole 5 mile tempo?

From ashman on Sat, May 05, 2007 at 15:51:22

I will tell you on Tuesday. OK?

From ashman on Sat, May 05, 2007 at 16:03:19

I will tell you on Tuesday. OK?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.003.0014.00

AM-Fartlek run on the Draper Parkway trail. Challenging to run fast on but with its rolling nature it is a good workout mentally as well as physically. 7 miles total. RP-36 bpm.

PM- Again 7 miles with some light fartlek at 5k pace effort. Car dealership loop. Was kinda fun.

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

AM-5 easy miles this morning. 6:45-7min pace. Sandy Parkway loop.

PM.-5 easy miles. 6:45-7 min pace. Easy run again. Want to make sure that my recovery is good but with a decent aerobic component. Legs were a little tired but heart rate for given pace was still in the low to mid 120s. The last 3 speed workouts were a little more rough on my body than I had anticipated.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0012.000.000.0019.00

AM-MP run on the 7th east course out and back. 12 miles at marathon pace in 1:08:48. Went pretty smooth after mile 4. I gues I may not be running The Ogden Marathon afterall. The race director has refused me entry period. I don't know what to do! If anyone can help please let me know. It would be greatly appreciated...

PM-4 miles easy with several fartlek surges for leg turnover. 6:40-7:00/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dustin Ence on Wed, May 09, 2007 at 11:00:47

Steve,

I have signed up for the marathon, but I would like to change to the half marathon. I haven't e-mailed the race director yet, I did talk to him at the Ogden 30K and he said it would be fine for me to change. That would open up a spot in the marathon.

From Scott Browning on Wed, May 09, 2007 at 12:26:39

Contact Kris Erickson with the USA track and field office and ask if she has any comps to Ogden. Go to the Utah Association web site and she is under the office manager.

From ArmyRunner on Wed, May 09, 2007 at 12:48:48

Steve,

Check with Sasha he is usually really good about taking care of stuff like this.

I also checked and the on-line registration is still open on Active.com until the 15th of May although it costs $125.

Don't give up I'm sure you can get in one way or another.

From Mike K on Wed, May 09, 2007 at 12:49:51

I also am signed up for the marathon but probably won't run it. If it will help I will cancel it.

From bob on Wed, May 09, 2007 at 13:20:27

steve

I was given the asics comp for that race. I will email kristin and tell her I am out. Maybe she will give you the comp.

From ashman on Wed, May 09, 2007 at 15:56:26

Thanks everyone, I did not think that it was still open because the e-mail she sent me she said sorry but registration is sold out as if there was no other alternative. Bob and Mike, I am interested so somehow I will get a hold of you in a little bit as a 125 dollars right now seems to be too much with everything else I have going out this month. And I am in a manly sort of way touched by the responses from everyone. Thank You very much everyone for your help. Steve,

From ashman on Wed, May 09, 2007 at 15:59:51

My contact e-mail is steve.ashbaker@gmail.com if anyone wants to get in touch as I do not have everyones e-mail address.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-4 miles easy recovery at 8-7min/mi pace. 30:33 total time. 112-124 bpm thr. Gotta get new shoes already I can feel the road pretty good through the forefoot. On a happy note St George Marathon confirmed my entry and after looking I actually managed to find a room. This will be my first St George ever so needless to say I am excited!

PM-4 miles easy no time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Thu, May 10, 2007 at 10:46:02

You'll fly at St. George.

From Sasha Pachev on Thu, May 10, 2007 at 11:15:15

Steve - cancel the room at St. George. With as many people there as we know, we'll find a place to stay.

From Scott Browning on Thu, May 10, 2007 at 11:56:21

Glad you got in, me too. It should be a fun crew down there this year. I agree with Paul, you will fly there!!!

From Dustin on Thu, May 10, 2007 at 12:29:23

Like Sasha said you can cancel the room if you want. Last year Sasha and a few other guys stayed up with me at my inlaws cabin in Pine Valley, five minutes to the starting line. You and anybody else traveling with you are more more than welcome.

From ashman on Thu, May 10, 2007 at 20:45:36

Thanks, I might just do that Dustin.5 min to the starting line sounds awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 easy miles today on the Sandy Parkway trail. Some 400m and 800m pickups at 5k pace. Did not care to run much more today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, May 11, 2007 at 17:53:19

Did you find out if your running Ogden or not? If not come run the Teton Dam Marathon, of course if you can afford the cost.

From Sasha Pachev on Fri, May 11, 2007 at 18:32:02

Kory - Steve was able to get in.

From wheakory on Fri, May 11, 2007 at 18:46:10

Great! that would be a much better one to run anyway that would have been my choice if I didn't have a conversion next week.

Good Luck! Steve, Sasha, Ted, Paul, and Cody I hope you I'll experience a good race, and I will be praying for you guys.

Race: Race for the Cure (3.12 Miles) 00:16:11, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.002.001.0019.00

AM-Raced the Cure today, very enjoyable event. Chatted with some really nice people before the race and shared some stories. Some were sad and some were happy. Still a little tired from high mileage right after a marathon and a good 30k race. First two miles were with Albert Wint and Nate Hornok not a bad pace considering the headwind at the turnaround and the grade. At mile 2 I decided I could not afford to have Nate riding on the back at the end so I kicked it in and managed to put a 14 sec gap on him. Wow! 17,000 screaming people still making their way out of the starting chute at the end and cheering at the top if their lungs!! Felt kinda blown away by it. What a day...

PM-Felt better, so went for a 13 mile run with a decent long stretch at marathon pace effort. Sugar House park area. Left my watch, oops.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, May 14, 2007 at 20:56:47

Good work. You got some media coverage.

From Brent on Mon, May 14, 2007 at 23:21:35

Awesome, congrads.

From ArmyRunner on Tue, May 15, 2007 at 16:03:31

Congrats on a great race Steve! Now cut the miles and rest your body for Ogden! See you Friday I guees? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-5 easy miles today on the Sandy Parkway trail. 32:16 total time.

PM-4 miles easy Sandy Parkway trail. No time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Jogged 4 easy miles today.  30:16 total. Not much interest in running at all lately. Just too much stress in other areas in my life right now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Not feeling up to running still. Still managed to do 5 miles with a few at MP. 31:20 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles today. Felt tired and a little warm this morning. Hope you guys have a good race cause I aint up to it lately. Not enough sleep and way too much stress with some things I think.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Thu, May 17, 2007 at 11:06:07

Steve,

You should come and race anyway. You will most liely surprise yourself and do very well anyway. You will be rested and ready physically so you might as well give it a shot. Worst case if things are not going well just call it a day early and get a decent tempo in. Hope to see you there. Do you need a ride on Friday? Sasha and I are heading up Friday evening.

From Paul Petersen on Thu, May 17, 2007 at 11:12:34

I think you're blowing smoke anyway. :-)

Usually when someone says they're not feeling well, they go on to win the race.

I think you'll do great. Just trust in your massive aerobic base.

From Scott Browning on Thu, May 17, 2007 at 14:05:19

I have had some of my best races when I have felt completely overwhelmed in my life. Somehow knowing or not caring how I performed because of other life events allowed to me relax and have a great day running. Either way I hope things resolve themselves and life looks a little brighter. Hopefully we will all see you - you have earned the right to run well and deserve great things!

From Sasha Pachev on Thu, May 17, 2007 at 14:16:57

Steve:

This is your regular pre-race anxiety. You feel the pressure to perform because you've been running so well. I also noticed a higher than normal anxiety level, and wondered why. In all the other races there was hardly any. Then I realized I was feeling the pressure because of being in better shape and tapered.

I suggest you think of this race as a 15 mile tempo run at 5:40 pace followed by a pickup if you feel good, steady pace to the end if you feel average, and a cool down if you feel really bad. Finish the race though, regardless of how it is going. I believe you always should unless there is a serious risk to your health just out of respect for the runners that do their honest best but still find it a challenge to qualify for Boston, break 4:00, or even to cover the distance. Also, this is a marathon, so anybody can crash. You might be down to a 7:00 mile jog and in an out of money position, but a runner ahead of you could very well be down to a 7:45 jog and slowing down. Or he may be injured and drop out. That steady jog at the end has earned me quite a bit of money in the past when I decided to defy the discouragement and just keep going.

Ted and I will pick you up Friday night around 6:10 PM at your place unless you tell us otherwise.

From Lybi on Fri, May 18, 2007 at 00:54:42

Good Luck Masterhunter! You are going to do so well. Remember, the worse the dress rehearsal goes, the better the performance goes. You're just saving it up. In a couple days we are all going to be reading about how you've never felt so good in a race--I firmly believe that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Easy 5 miles on the Sandy Parkway trail. 1 MP mile. Need sleep... Too many issues this week. Physically I am feeling better in the legs though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Ogden Marathon (26.2 Miles) 02:29:31, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0026.000.000.0030.00

Finally, a breakthrough... Thanks to Sasha teaming with me and sharing pacesetting chores, we had a fantastic experience. He has taught me to have the confidence to run a well disciplined marathon. No wall really thanks to a good drastic week taper, good fluid intake and a large winter-spring quality base. Well they say three is a charm... Given my past history with Ogden this may have been it.

First 10 in 56:14, half in 1:14:36. Felt smooth and in control most of the way, no real bad patches except for mi 24 maybe. I think that was because I dropped a 5:17 mi at mi 23 in order to put some distance between me and Neal Gassmann and also Joe Wilson who I did not even know was there until it was almost too late! He scared the bejeebies out of me coming from behind with that last minute sprint 40 meters or so to the tape. Sprinted my guts out and literally upchucked my gatorade at the end. Made it!!! Whew.. that was too close. Marathons should not finish like that!

My hats off to all those who participated especially to Cody who had a huge PR and Paul the comeback kid with his excellent performance. Thanks again Sasha.

One more thing before I go, it was a cool experience to see horses at mi 9 gallop along side with us while we were running. It came to me right then that just like them we also were born to run.

30 days and counting, Devine Racing has not paid me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Sun, May 20, 2007 at 16:32:48

Great job Steve. You earned that breakthrough and had it coming. Looking forward to racing with you over the summer.

I was going to ask you about Devine. I don't think 30 days is considered too out of the ordinary, but 60 days would definitely be tardy, in my book.

From ashman on Sun, May 20, 2007 at 16:43:05

I hear you Paul, its just that 30 days was the time period I was given by Scott Kerr. Don't get me wrong I am not angry, just wondering when it will arrive. Considering their past history can you blame me though?

From Paul Petersen on Sun, May 20, 2007 at 17:00:26

I definitely don't blame you!!

From Dallen on Sun, May 20, 2007 at 17:33:59

Devine Racing still owes me a Sweatshirt from 2 years ago.

From Mike K on Sun, May 20, 2007 at 17:36:39

I'll bet Ogden's check is already in your bank account.

Congratulations! Keep the PR's coming.

From Ruth on Sun, May 20, 2007 at 18:38:24

Way to go! You definitely have been achieving your Short-Term Running goal so far! Faster and Faster is right!

From Cody on Sun, May 20, 2007 at 19:08:26

Great PR and breakthru race! It was very deserved. I am impressed with your training and know you have a OQ race in you. Keep showing us how its done.

From Izzy & Zoe on Sun, May 20, 2007 at 20:13:58

Way to go Steve. I can't wait to meet you for real at WB Relay in June. Salt Lake was great and this was better. This is more like what you'd expect from a guy with a half PR of 1:07. With a good summer of training you'll be ready to fly this fall. Once again way to go.

From Superfly on Sun, May 20, 2007 at 20:31:52

Sorry Steve. LOL!

Izzy and Zoe are my dogs and they had just left a message to my wife and the name stayed in.

From Dustin Ence on Sun, May 20, 2007 at 21:15:38

Great job Steve! I really enjoyed watching the finish of the race yesterday as you stated you both were flying at the end, I was up the road a ways and it was tough to see the finish line. Great effort especially in the heat at the end. I'm looking forward to Wasatch Back!

From ArmyRunner on Sun, May 20, 2007 at 21:57:22

Outstanding job Steve. I knew you had a good performance in you. This is just a stepping stone to much more to come for you. Keep those miles up and the training consistent and I full expect to see you off to New York later this year as well. I missed you after the race or otherwise I would have congratualated you. It took some grit to dig deep and have a sprint finish in a marathon.

From Scott Browning on Sun, May 20, 2007 at 22:10:16

You are such a stud!! What a great day for you, New York has your name all over it this year.

I will keep the ponytail, I am thinking that I might do better competing as a woman, then at least I am not in your division anymore!!

From Lybi on Sun, May 20, 2007 at 22:38:09

See I told you so . . . :)

From Dave Holt on Mon, May 21, 2007 at 09:30:57

Great work Steve. I am very excited for you. All those miles and hard work are paying off. It must feel great to smash through that 2:30 barrier.

From Chad on Mon, May 21, 2007 at 14:06:32

Sub 2:30 --- Awesome Job! What a season you're putting together!

From James on Mon, May 21, 2007 at 14:29:03

Steve,

I knew you had one of those marathons in you somewhere. Great race! Way to hold off Joe Wilson in the end, I heard he paid for that foot race just as bad or worse than you did.

From ashman on Mon, May 21, 2007 at 20:38:17

Thanks everybody. I hope that you all can find the same personal triumph in your running also. I know that for myself the only thing that would be more satisfying would be to help someone else do the same. I have always wanted to coach. That would really have some meaning for me. One day perhaps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, I have decided to rest and regroup for a while until my body and mind let me know when it is time to go. At this point I am not even sure if I want to compete for a while. It feels good to achieve ones goals and even to win but really its not what it is all cracked up to be. When you consider the things that are more satisfying and that have more significance in the eternal perspective such as family and friends everything else is just icing on the cake.

Victory is fleeting but the soul is eternal the slave whispers to the Roman emperor.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Tue, May 22, 2007 at 10:04:06

I had a similar realization the other day Steve. Not that it was a big a deal as your great run, but... I won a small 10K the other week and thought, "Man this is going to be great to win again after a long streak of runner-ups." But it was pretty much a downer and I was more stoked for my brother to run well than my win. It's more about the journey and the challenge than the actual accomplishment.

From Chad on Tue, May 22, 2007 at 11:20:41

But what about the prize money? :)

I'm kidding. You guys both have much to be proud of in your running and are equally fortunate to be able to recognize that thinking of others is a more assured road to a satisfied mind. With that said, enjoy your victories while you can. They may be impermanent, but what isn't?

Oh, and Steve--I doubt highly that I will run Des News. My wife is due the first week of July with Baby Numero Uno and I'm kinda keeping my schedule clear for the short term thereafter. But who knows, it may work out fine. I have never run that race, I am somewhat interested in checking it out.

From Scott Browning on Tue, May 22, 2007 at 21:12:18

Savor the moment, I agree that there are larger issues in life, but take the time to enjoy the moment - never forget the time and dedication it took for you to get here. I strongly believe that not embracing this accomplishment not only diminishes the sacrifices that you made, but the sacrifices your family and friends have made to support you. Embrace the larger things in life, but savor the icing on the cake - you earned it.

From ashman on Tue, May 22, 2007 at 23:54:21

Sorry everybody, post marathon blues I guess. It was a great marathon afterall.

From Sasha Pachev on Wed, May 23, 2007 at 00:08:45

I fully agree with Scott. Never diminish what you have accomplished, be it your first mile without stopping to walk, a world record, or anything in between, and never let anyone diminish it. There is something sacred about every accomplishment. It is a victory against the devil. He wants us to be mediocre in spirit. When we push our limits and succeed, it is not the physical accomplishment that matters, it is what happened to our spirit as a result. Satan's power is diminished and we become closer to God.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles with one 800m rep at 5k effort. Sorry about my post earlier I did not mean to drag anyone down. Just experiencing some post marathon blues. My family has been needing me around more lately as my wife is now expecting our second child. So add all that up and I think you know what I mean.  It was a really great race afterall and I am pleased with my effort.  Just gaining perspective thats all.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike k on Wed, May 23, 2007 at 02:45:58

Congratulations on the second kid! That is a much bigger deal than a marathon PR

From Scott Browning on Wed, May 23, 2007 at 08:13:24

Congrats on the second child - this is an exciting time - cool!!!!!!!

From Cody on Wed, May 23, 2007 at 09:42:08

Kids can help gain perspective. On the other hand, they also drive you bonkers making running more appealing...

Congrats!!!

From Penny on Wed, May 23, 2007 at 11:06:30

Congratulations! That is big news!!!!

From Chad on Thu, May 24, 2007 at 17:06:49

Steve--congrats on the news about the second baby. You've got a lot going on and a lot to be proud of.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

AM-4 easy miles with 2 miles MP in 11:03, 24:08 total time. Feel much better today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, May 23, 2007 at 12:27:23

Nice run. Don't worry about your running your family is important, and dedicating your time with your wife should be what you would want to do. Your an awesome runner and taking more time to focus on your family is more of a benefit. Besides

your fitness level will not decrease, the rest from not running as much can only give you fresher legs when you really get back into it again.

Congrads on your second child on the way, and best wishes to your family and you.

From Sasha Pachev on Wed, May 23, 2007 at 21:21:55

Great knee lift in the picture! And your face looks like you are not working that hard. If I did not know it was the end of a marathon, and somebody told me you are finishing a solid 5 K I would have believed it. I think in the next two years of consistent training you'll be running sub-2:15 on a perfect flat sea level course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.006.00

AM-6 miles easy with a 1200m 5k pace effort in 3:33. 39:26 total time. Sandy park loop.  Starting to bounce back again with lower mileage. Build to 60 mpw next week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Thu, May 24, 2007 at 11:35:42

You are looking good Steve. A 3:33 1200 is pretty darn fast. I think you could smoke a fast 5K right now if you wanted to. Are you going to run Magna 5K on Saturday? I will be there but only to pace my son James and help him set a new PR.

From Lybi on Fri, May 25, 2007 at 02:39:04

Masterhunter, you seemed interested in the reaction to your photos. Let me tell you what mine was. Oh, he's a real person. I was expecting He-Man. You are taller & thinner that I expected. (Both of which I envy you.) I would probably come up to your elbow if I was standing next to you.

From Dave Holt on Fri, May 25, 2007 at 12:44:59

Didn't mean it in a negative way at all. But I think Lybi hit it right on the head. I don't know what I really envisioned you to look like... But some sort of "Masterhunter" so to speak!

From Sasha Pachev on Fri, May 25, 2007 at 12:50:47

Steve:

First - you do not need to "build up" to 60 miles a week. I have given this some thought - you should never run less than 60 miles a week just for health reasons. 60 miles a week for you produces sufficient quantities of some natural anti-depressant (endorphines?) that makes your mind work better. Back off the pace if you are tired, run 10:00 pace if you are out of shape, but always get through the distance. This urge to run in the store is an indicator that your body is desperately trying to compensate for the lack of mileage this week to keep you healthy.

On another subject - I strongly recommend that you run Magna. Yellowstone is long ways away and gas is expensive. If I were you I would not leave without earning some gas money first. You will have to race Trever Ball for first, I do not know what kind of shape he is in, but he would have to work to beat you even if he is on top of the game. You are very well tapered for this 5 K, I think you can run 14:45 on that course quite easily. It would be a shame to miss it. It would be a great boost of confidence - Teren ran in in 14:45 last year. Alone and into a headwind the first 2 miles, but beating Teren's time under any circumstances would be a great confidence boost for you that will help you throughout the year.

Ted and I can pick you up at your house, then Kim can meet you at the race, it is only a small detour, and you'll be going by 9 AM. Call Demetrio 288-9555 and ask him for a comp, I am sure he'd be glad to do it, especially after your recent success.

From ArmyRunner on Fri, May 25, 2007 at 13:55:24

Steve,

It would be great to see you run well at the 5K and win some more money. However, if it is going to cause issues with your schedule or family then just go and enjoy Yellowstone. You should be able to get some great relaxing, beautiful runs in up at Yellowstone. I think James can run sub 20:00 on that course if he has a good day, otherwise low 20 something. Getting faster all of the time.

From ashman on Fri, May 25, 2007 at 15:03:54

Good! I wish my son was old enough but someday soon maybe. I won't push him.

From Mike K on Fri, May 25, 2007 at 16:32:47

Yellowstone! If my wife wasn't working this weekend I would be relaxing next to the river with my family. Enjoy yourself either way.

From Paul Petersen on Fri, May 25, 2007 at 16:39:23

Dude, relax and enjoy the weekend. Just my two cents. Personally, I'm doing a nice easy trail run followed by ultimate frisbee on Saturday, and a little backpack trip later in the weekend. After so much intense training and racing my mind, body, and soul needs rejuvenation.

From James on Fri, May 25, 2007 at 18:00:50

I am with Paul on this one, and my weekend looks about the same as his.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy running again for the most part. 2 marathons and a 30k, makes me wonder how tomorrow will go. 2x800m at 5k effort for leg speed. 2:27, 2:24 respectively. 4 miles total 27:23.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Magna 5k Classic. (3.1 Miles) 00:15:20, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

Magna race today, Very fast boys including one 10,000m Olympian. Thought I might slip under 15 minutes but I felt somewhat flat. Tried to push the pace but Nick McCombs just would not let me pass. He took off in the last 400m with me hanging on for dear life but being unable to match his long kick. Dennis ran a fierce race also, opening a gap and maintained most of it through out the race. Sasha hung right in there too right up to the end but fell back after the last turnoff. He is definitely making gains again. Biggest surprise of all was Albert Wint who was only 8sec behind me! Wow! Excellent breakthrough performance for him. Talked to Chad later, he also had a nice shiny PR. Very pleased to be able to get to know so many new people.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike K on Sat, May 26, 2007 at 15:21:21

Nice PR Steve. Now pack up the family and go hiking!

From Maria on Sat, May 26, 2007 at 15:45:25

This is outstanding - to run such a fast time (and a big PR!) only a week after a marathon! I don't know how you guys manage to recover so fast. Very impressive, Steve.

From Lybi on Sun, May 27, 2007 at 02:33:31

Great Job Masterhunter. Amazing! Right after an amazing effort in Odgen, too.

Are you thinking of taking up piano? Good for you! To answer your question, Beethoven's Sonata in C# Minor Op. 27, No. 2 ( I ) (“The Moonlight”) is a level 10 piece according to the standards of the music teacher's association I belong to. This means a student who started playing at the age of 6 would probably need 11 years to play it masterfully at a competition. (Adults learn faster, in my opinion, so lets say 7 years.) This gorgeous piece is actually not all that difficult to play terribly--i.e. just getting the notes right, but there is a LOT of voicing/expression and control required to play it very well. I'd say give yourself 3 or 4 years to play it terribly, 5 to play it decently, etc. Actually, there is a version of this piece in C major (A minor, really) and it is MUCH easier to play. That would probably only take 2 years to butcher. : )If you have any experience with band or orchestera, possibly sooner. I could find out who publishes it, if you want.

From Maria on Sun, May 27, 2007 at 07:35:53

Hmm, I was playing Moonlight Sonata after about 1 - 1.5 years of piano practice. When I was 13, I got this idea that I wanted to learn piano, and my mother immediately hired a teacher for me (that was back in Russia, of course). I progressed pretty quickly, and got to Moonlight Sonata after about a year. Maybe I was playing that simpler version that Lybi is talking about. By the way, Lybi, how is it possible that it is C major and A minor at the same time (sorry if it's a stupid question, but I don't remember much about keys now, and I'm not even sure how notes in English correspond to notes I learned in Russian - do,re,mi, etc.). Then, I got into running, and quit piano, to much chagrin of my piano teacher, but there was no time for both. So, now I'm back to level 0.

Anyway, coming back to your question, Steve - Moonlight Sonata is a beautiful piece and well worth striving for!

From Dave Holt on Sun, May 27, 2007 at 17:42:47

Too see that your legs are still fresh enough to hit that type of time just after such a masterful marathon is a huge compliment to your great work ethic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Ran the American Fork 5k course with Sasha and Ted after they ran the race. Nice mild tempo. 17:51 total for 3 miles at MP effort. Rolling terain with hills. Had an awesome dinner the night before cooked by Sara who is Sasha's wonderful wife. We had scripture study afterward dealing with the subject of faith and after contemplating it, brought me to remember a quote from 17th century French scientist, Blaise Pascal. "Belief is a wise wager. Granted that faith cannot be proved, what harm will come to you if you gamble on its truth and it proves false? If you gain, you gain all, if you lose you lose nothing. Wager, then without hesitation, that he exists." I think that I'll take that bet that he does exists and then run with it literally as well as figurtively. See you at the finish.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Mon, May 28, 2007 at 20:48:09

Thanks for your comments. I like your approach to running and life, smell the roses, listen and keep the faith. Keep it fun, enjoy the journey, it will be a life long event.

By the way, what marathon are you keying for to qualify for the Olympic trials?

From ArmyRunner on Tue, May 29, 2007 at 11:48:22

It was good to see you yesterday Steve. It looks like you are ready to start training seriously again. All I can say is miles and miles, put them in and good things will happen for you.

From JAMESL on Tue, May 29, 2007 at 20:20:09

hey steve i hope i am as fast as you one day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just 5 easy miles today. Still resting and winding down in order to rebuild for another peak possibly this fall. No time.  Sandy loop course.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Wed, May 30, 2007 at 13:05:43

How is the recovery going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-5 miles in 31:18. Sandy Parkway out and back.

PM-4 miles easy to 7th east out and back. No time.

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

AM-6 miles easy, down to the JT trail. 40:18 total time.

PM-4 miles easy with pickups at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Penny on Fri, Jun 01, 2007 at 19:54:41

Hi Steve,

You asked me about my knee today so I went and looked up my old running log. It looks like I hurt it May 6th. So it's been a couple of weeks. I tried to take 5 minutes off my pace which was very, very foolish on my part. it only took me a few minutes at that speed to do teh damage.

On May 7th I did another mile and it was very painful. Probably wasn't my smartest move. I tried again on the 9th but it still hurt. I remember that run, I was on and off the treadmill in a matter of minutes. So I didn't actually really run again until the 14th. So I was off of it for a good week before I did anything at all.

So for the first week I didn't do anything. The second week I mostly walked. I only ran 4 miles for the week. I Stepped it up the third week and started running every day.

From Penny on Fri, Jun 01, 2007 at 19:55:11

Hi Steve,

You asked me about my knee today so I went and looked up my old running log. It looks like I hurt it May 6th. So it's been a couple of weeks. I tried to take 5 minutes off my pace which was very, very foolish on my part. it only took me a few minutes at that speed to do teh damage.

On May 7th I did another mile and it was very painful. Probably wasn't my smartest move. I tried again on the 9th but it still hurt. I remember that run, I was on and off the treadmill in a matter of minutes. So I didn't actually really run again until the 14th. So I was off of it for a good week before I did anything at all.

So for the first week I didn't do anything. The second week I mostly walked. I only ran 4 miles for the week. I Stepped it up the third week and started running every day.

From ArmyRunner on Fri, Jun 01, 2007 at 21:02:52

Steve,

It is good to see you back at it again. Hopefully you are starting to get the itch to ramp it up again. I'm looking forward to seeing big miles out of you again as it inspires me to get my mileage back up as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

AM-7 easy miles up to the the big K-mart in Draper and back. then 2 easy laps around the outer perimeter of  the complex for 8 miles total. Knee bothered me again today a little on the warmup, so no second workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.004.000.0016.00

Went easy for a bit to test my knee a bit. Did not feel any pain! Weird, but I'll take it so I decided to do the workout today. Caught the race bus taking runners back up to their cars. I got off and decided on a tough 16 mile long run with a 4 mile tempo to start going from Mtn Dell to the Parleys canyon junction and then back up to the Salt Lake 10 miler start. I then proceeded to run the last 10 miles at MP pace to the finish at the monument. Dehydrated at the end even with the water I got from a friendly runner who had finished the 10 miler. Total time was 1:30:41 with 10 miles at MP pace in 55:41. A little slow, but not too bad considering very little water and the wind changed directions coming down the canyon. A pretty dang good workout nonetheless. I love these fast paced 16 milers and I credit them in boosting my fitness more than anything else.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Sat, Jun 02, 2007 at 18:24:35

Nice run today Steve. Some good mileage and also some very good MP work at that. Glad to see you back at it again.

From Penny on Sun, Jun 03, 2007 at 01:13:47

Happy to hear your knee is feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

AM-6 miles on the treadmill, 5 miles easy. 1 MP mile.

PM-4 miles easy jog. Hot this evening whew! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

AM-9 miles with 5 mile AT run in 26:41. JT out and back.

PM-5 miles easy on the treadmill. Crazy wind outside.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jun 05, 2007 at 21:25:46

This does not sound right - 26:41 for 4 miles being AT. Did you mean 5, or was it 21:41?

From Scott Browning on Tue, Jun 05, 2007 at 21:30:08

I agree with Sasha - this sounds more like my AT!!!!

From ashman on Tue, Jun 05, 2007 at 21:55:00

typo error, Im hot and tired from working outside all day and was in hurry I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-5 miles easy at 7-7:30/mi pace. Rainy today, nice change from the heat today. Smelled fresh outside like wild flowers. Feeling warm and fuzzy this morning.

PM-5 miles easy again. 36:27 total time. Have to be careful with the knee. It is acting funny again. The bright side is that cardiovascular wise I am still in awesome shape. Felt like I was just puttin around tonight.
 

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

AM-7 miles on 7th east loop. Total time-46:18.

PM-easy 3 mile jog.  No time to run more tonight. Talked with Penny and Ethan tonight about their goals. Its nice for a change to work with people who have solid goals and are not afraid to go after them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Fri, Jun 08, 2007 at 20:13:08

Thanks for the comments Steve, we are really excited to go to China. Running will take a back seat to the rest of the adventure!! It is a pretty short trip, but I cannot wait to see what is there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-9 miles easy along the JT trail. 59:17 total time.

PM-5 miles easy in Sandy. 36:21 total time. Sorry, nothing interesting to say. Just slowly winding back into full training. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jun 12, 2007 at 14:12:50

Time to update the blog. Let me know if you want to do 6x1 mile with me on Thursday. I plan to go 5:20 pace on the dot on each for the first 1500, then pick it up on the last 100 on all of them. This is going to be a muscle-memory building workout.

Race: Heart of Holliday (3.1 Miles) 00:16:24, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Ok, not one of my best races but not my worst either. Tough day but still a fun one. One of the best organized events around too.  Live to race and die another day!  Thats my motto. 6 miles total for the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-10 miles on the JT trail 6-6:40/mi.

PM-5 miles easy on the treadmill. 7-7:30/mi.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

AM-10 miles with  1min on and 1min off for 20 times total hard as possible until the end.

PM-4 miles easy 7-7:30/mi pace on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-9 easy miles at 7/min-6:50/mi. JT trail.

PM-4 easy miles on the treadmill at 7-8/min pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles with 3 mile AT run and 6x30 seconds all out.

PM- No run. Dinner with in-laws.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just 8 easy miles today in order to have some legs for tomorrow. No time. About 6:30 ish pace probably.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Judges Run 5k (3.1 Miles) 00:16:39, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

Pretty good race today considering the course and an overall net elevation gain too. Half of it was run in Sugar House park on a hilly grass course. The race turned left to go down to 1500 east and then wind its way up to the Presbyterian church. Great breakfast afterwards in a nice upbeat atmosphere inside. Oooh and fabulous prizes. Picked up 50 bucks, all in all not a bad day I must say. Masters did really well today scoring 1st and 2nd respectively. If they keep running like that I wont have a chance when I turn 40!

PM-7 miles easy. Fill in time later after I get back. 7 miles in 49:04 total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah on Sun, Jun 17, 2007 at 00:00:59

nice job Steve

From Cody on Mon, Jun 18, 2007 at 23:03:15

Nice pace for that hilly course. I don't know how you can run so well week in and week out. Good job getting the mileage in after the race. I almost came to the race just for the breakfast, but slept in instead.

Any further progress on SLC Marathon $??

From JamesL on Wed, Jun 20, 2007 at 11:43:01

great race

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I feel the need to make an entry today in spite of the fact I have not run much since the Judges race. There is a much different motivation now than before to run again. God seems to have impressed the fact that I need to run more in the spirit of Forrest Gump than in the spirit of competition or achievement. For me any other way leads to to an endless and elusive pursuit of goals that in the long run really do not matter in the grand scheme of things. I will however run as far and as fast as it is possible, so that I might make the most of what my creator has given me. St George here we come!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sun, Jul 08, 2007 at 12:25:04

Good to hear from you. I look forward to watching your pursuit of happiness through running.

From James on Sun, Jul 08, 2007 at 12:33:11

Steve good to see you back!

From Peny on Sun, Jul 08, 2007 at 12:43:52

Im so happy to see this post today. :) it is good to see you back!

From Paul Petersen on Sun, Jul 08, 2007 at 14:27:20

Steve, good to see you back. I think you will have success in finding balance and "middle ground" in running and life. Your best "times" are ahead of you, as is your greatest enjoyment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles today. Just enjoyed the trail so no timing of the run. Form felt pretty good with the legs feeling fresh, but not fast.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles of walk-jog, Could of ran straight through I suppose but I wanted just take it easy and get the legs moving again. Try for 5 tomorrow maybe.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jul 17, 2007 at 18:49:40

Time to update the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Mainly an easy run today. SLCC loop with an added mile for extra distance. Ran in the afternoon, very hot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.003.000.005.00

Really freaking hot today to run at 2 pm. 100 degrees the thermometer said. It still felt good to get out though. SLCC loop course. Flat mainly with some mild grade changes of 1-2%.

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

Managed to get in 10 miles today untimed. I dont have a reliable internet connection anymore so my entries are sporadic needless to say. I think there might be a chance of being able to run St George well if I concentrate on Lydiard type training with faster LT training at the end of the run. But the key will be to start with short 5k speed intervals with equal or slightly more than equal rest periods. As training progresses the reps will get longer but slower along with the rest periods until we are down to marathon pace for 20-30 min stretches. This will serve as a way for the body and mind to become more economical and resilient when it is fatigued in the late stages of the race. This is the best plan I can come up with for right now. If you really think about it, running does not have to be rocket science a lot of the time. You just run.

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

10 easy miles today with a 3 mi AT time trial.   Too embarassed to log the results right now. Maybe later. Not as bad as I thought it would be though.  Taylorsville and  Redwood road.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Sat, Jul 28, 2007 at 14:23:06

We all have those runs. Some days it just doesn't click for whatever reason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today on my new course plus the usual miles of walking and climbing stairs outside at work. Strangely enough I believe that this is probably a good thing because I would have lost more fitness if I had an office job.  Definitely not a pre Ogden level of fitness, but not bad either for todays run. Legs felt hungry to run today.  34:13 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.003.000.0015.00

Long Run on the Bennion Heights loop course today. This is a fun one! It drags up from my place towards Taylorsville and Bennion at between 0-2% grade with a few hills at 3-4% and then you turn down the back side of the course winding back down into WVC. 13 miles total with warmup and cooldown. Alternating 3min repeats at just below AT pace to MP pace for 6 miles. Concentrated on my form and pace intuition always just nudging the barrier. Felt very strong today considering all things. 1:24:29 total time.

AM-2 mile easy jog to improve circulation and recovery. No time. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ethan on Sun, Aug 05, 2007 at 16:19:30

Nice to see you posting more often Steve. Hopefully things in your life will allow you to get your run on. It always helps me de-stress.

It sure looks to me like your back on track to getting where you were before.

My best half marathon was 1:31:01 and I was really trying hard :) So your still rockin'

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6 miles easy today. Just some slow jogging to get things moving today. Sometimes I enjoy this more than anything. I was a little bummed when I saw that I got bumped all the way from first place in the circuit to third. It's all relative I suppose.

PM-6 more easy miles this evening on the JT trail. Easy base miles. I am feeling pretty good about my diet choices lately. Brown rice , beans with fresh fruit and an Oriental salad for lunch today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Tue, Aug 07, 2007 at 09:42:11

Hey Steve,

Are you doing any more races before St. George, or just focusing on training?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Medium effort pace run. THR at 130-150 bpm. Out and back to the JT trail. 6:20/mi at 150 bpm at the end. Short 5 min cooldown.  Oh I sorely wish I had an office job!  Just before writing this I had done my usual rounds at the complex going up and and down stairs, I could feel my back pop in and out while doing so. I think that this is more than likely a case of tight hams pulling on my lower back. I feel tempted sometimes to count the mileage while at work but even so it still might be a stretch. Speaking of which I better start doing them otherwise I'll be donating to the local chiro clinic. Is a chiro in order anyway? This back of mine popping in and out so much does not seem right at all.

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

Just five easy miles this morning on the parkway, more later in the evening if time permits. 70% mhr avg for the run today.

pm-5 easy miles again this evening on the Sandy-Bench course. Last mile kicked in at 6:30 with a 1:29 last quarter. 5 min slow jog to cooldown. Tired at first, however it got easier at mile 2. I think I am not taking enough carbs.

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

AM-Easy 7 mile base run again, no time taken. Estimate by feel about 7 min/mile or so in that range. Some downhill at around 5:30-40/mi.

Went up into the bench area again which gives me a long varying grade of about 2-3% average. It then crashes down 114th south and levels out toward the end. Tough on the legs and feet when your shoes are worn out to the phylon. Ugh! 60-80% mhr average for the run.

PM-Stair routine workout. 3 miles of jogging up and down stairs. Interesting workout for the legs and ankles.

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

AM-7 miles with 3-5 min fartlek surges to 5:40-5:20/mi. Just played with it and let my body talk to me. Talk to me it did! after an initial slow start, things really got moving and ended up running the last one which is measured at 3:32 for 1200m. Did 4 of these to open up on the legs and to perform some high end aerobic work. I'm finally starting to feel like the runner I used to be, chomping at the bit like an old warhorse locked in the corral.

PM-Easy 3 mile jog with a couple of striders for fun. Planning on doing the Provo River Half tomorrow to get a baseline performance. I hope this might give me a good baseline performance and maybe even reveal some weak spots. Sasha wants me to go out with him and just hang on as long as possible. Still considering that approach perhaps. But it might be better to go out behind someone else and stay fairly comfortable for at least a few miles and then wind out towards the end. That will give me a decent experience. I just don't wanna die go to the side like roadkill!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Fri, Aug 10, 2007 at 21:04:45

Good job, masterhunter! Nice to see that you're getting that fire back. Are you making your OT qualifier run at St. George?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.0010.000.0020.00

Tough workout today, Ran the course of the Provo River Half marathon. 1:14:14 total time. Mile markers were off, so no splits. Oh well. Got to run with James aka Mona Flash. We ran hard and tough for a while and talked briefly about things until he had to pull away and race his race. Good job James, way to run dude.

Overall I felt pretty good about the run except for a late start and having to plow through the masses. My fault for going to the top of the mountain so to speak in order to warm up.

It was nice to see everyone again I missed you all too much to just give up. I have had a rough time lately, but I'm back now so let's run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Sat, Aug 11, 2007 at 17:51:46

It's good to see you back Steve. Now let's just keep you on the straight and narrow running path!

From Paul Petersen on Sat, Aug 11, 2007 at 18:03:28

Yeah buddy! Will I see you next week at Great Salt Lake Half?

From dave holt on Sat, Aug 11, 2007 at 18:19:48

Steve, nice job. It was great to meet you and have that good chat on the way up. Time to get down to business now!

From Cody on Sat, Aug 11, 2007 at 23:10:41

Go Bandit! Wow, I am seeing glimpses of the old "Ashman" back at it. You are looking good to gear up for a fall marathon PR.

From Chad on Sun, Aug 12, 2007 at 00:57:02

Great to see you out today Steve. Stay strong, man!

From James on Sun, Aug 12, 2007 at 17:22:09

Thanks for running with me for a while yesterday. Glad that things are back on track for you now. I'm sure it won't be too long before I only see the back of your singlet in the first couple miles of a race again, that is, before you pull far enough ahead that I don't see you at all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.002.001.0010.00

AM-Went for 5 easy miles at 7-8 min pace. 37:06 total time. Nice meditative run. 3200 west course. Nice choppy sentences.

PM- Progressive 5 mile run starting out at 8 min/mile pace for a mile and stepping down about 1 min per mile for each successive mile. Last 800 meters at 5 min/mile pace. Made friends with a brand new Precor treadmill which was a very smooth and fast machine. Surprisingly I am not feeling beat up like I thought I would from yesterdays run. Resting pulse this morning was between 42-44 bpm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Browning on Sun, Aug 12, 2007 at 19:30:06

Hi Steve,

Glad to see you back at it again!! I do suffer from migraines, and generally they are linked to dehydration in my case. I blew up pretty bad last week on my long run, dehydrated to the point of vomitting, I have not felt great since. I figured the 2 days off would help get me back in balance. I feel much better today and am well hydrated again. Are you running Hobble Creek this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Easy long run today on the JT trail and back down  Redwood road. 2:25 total time. Became very sick with some nasty stomach pains afterward. Went immediately down for a nap. Felt a little better afterwards but still not 100%

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From 26.2runner on Mon, Aug 13, 2007 at 13:37:55

Daniels prescribes both. It just depends on the week, or microcycle that he suggests for that period of training. Some of the threshold workouts include 20-25 minutes at threshold, then 60 minutes easy, then another 20-25 minutes hard. It's basically the same type of workout.

From Michelle on Tue, Aug 14, 2007 at 02:34:05

Thanks for the encouragement! usually running after the night shift isn't that bad if I can just get out of my work clothes and get on my running ones! But today the treadmill was just torture! I think your right though just keep tyring to see what works best!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just 5 easy ones today, had a some stomach issues that kept bothering me for some reason. No time taken, just jogged easily. 3200 w loop. A true solid recovery day will keep this weeks training properly configured with solid recovery after an overload period.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

AM-6 miles with a tough 3 mile AT run. Things were a little slow at first but rapidly changed gears after a while. Having a group of college girls whistle and scream at you as you go by makes things interesting to say the least. 3200 w course. Went and measured the AT stretch later. I calculated about 5:32/mi for 3 miles. I have mixed feelings about it though. I have very little time until St George to rebuild my endurance component along with my AT. It will take a miracle I think.

PM-5 miles easy at 6:40-7:40 pace, hitting the faster pace for 2 miles after the turnaround. 1 mile cooldown. Same course as this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Wed, Aug 15, 2007 at 21:39:48

Congrads, better than winning a race, have college girls whistle and scream.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles easy this morning. 7-8 min pace. Last 2 miles around 7-7:30. Just enjoying the view and giving the body a little more recovery.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.000.004.00

Just 4 miles today, but I made it and I made em good.  No time to run more tonight. 3 miles at AT effort-half marathon pace. No time just tried to enjoy each mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.003.000.0016.00

Went out knowing nothing as to what I wanted to do, I just knew I needed to run far and fast. Went out easy for 8 miles at 7-7:30 pace effort, I then turned around and started a rhythm run which started out at marathon pace and alternated with subtle but faster stretches. Felt awesome.

Gotta run, one of my favorite movies is on TNT now.  See you at the finish. 

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

10 easy miles on the Jordan river trail this morning. Met up with Demetrio at the end of my run, we chatted briefly about the circuit and things. I then headed for home and munched on some bananas and cheese. Not much else to say. 65-70% mhr for the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 easy miles this morning. Cooler than usual today. Nice.

PM-3 easy miles of jogging this evening . No time for more.  On the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.002.000.0012.00

AM- Very tough to get in mileage lately mainly because of not getting to sleep till late. I still managed to pull in a 6 mile progressive run. Done not so much for any particular energy system, but mainly to practice form and relaxation at different paces. A distance workout at marathon pace will be done tomorrow. Ran 2 miles at 6:00, 5:50, 5:20 and 5:21 respectively. Not bad considering a very short warmup period. 5:20 pace on a 1% down at 165 bpm average. Fitness is definitely coming back but I must get in longer runs for sure. Short two a days don't cut it in the marathon. I think if can get in two fifteens and an 18-20 miler every week from now on I might see some real substantial gains in the next month. I might have to run TOU more for the mental preparation than anything, but I worry as to it's lingering effects leading up to the St George event. Getting the workouts as close to race conditions as possible will be key to maximizing performance.

PM-More easy miles to put in the bank. 6 easy on the road at 7 minute/mi. pace. Felt pretty loose and fluid tonight. Did some stretching tonight on all the major muscle groups.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Tue, Aug 21, 2007 at 20:44:36

Steve, reading your blog, lingering after affects from TOU? Have you ran TOU then ST.George before, same year? Me and Sylvia are doing TOU and ST.Geoge this year. Having not ran TOU before, we are doing TOU as our last long run for St.George. The real question in my mind, not worrying about any BQ or special Olympics qualifier, is it reasonable to run marathon pace for the first twenty miles at TOU and then finish without lingering after affects for St. George? Your thoughts?

From Paul Petersen on Tue, Aug 21, 2007 at 21:15:40

Steve - I will be running TOU as a long workout. It's likely that I will drop out if the pace feels too hard after Mile 22, but if I feel great, I will probably jog on in. (I do the maps, so get a free entry. Use it or lose it!) Anyway, you are welcome to run with me and Jon. We will be cranking out 5:50-6:00 miles steady.

Brent - I think if you run MP for 20 miles and then "cool down", you should be fine, as long as you have a good base. This would not be a whole lot different than running a 30K race. A bunch of us ran the Striders 30K this year 3 weeks before the Ogden Marathon. Seemed to help, not hurt. The only key is to control yourself and truly turn off your jets at mile 20.

From Scott Browning on Tue, Aug 21, 2007 at 22:02:43

It has been a while since I have run Hobble Creek, but I remember it being a parachute drop. I am just looking to turn it over for a few miles and then maybe suffer a little bit. All in good fun!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

AM- Jrt-home loop 10 miler with 5 miles at marathon pace effort. THR-80-85% mhr. 5:45-6min/mi average.

PM-5 mile easy run near home at 7-8 min/mi. pace. THR-55-70% mhr. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM-7th and 114th 12 miler. Ran 6 miles at marathon pace. 6-5:40/mi. THR-80-85%. 145-150 bpm average roughly. Slightly rolling course with 2 major up and down sections between 1-3% incline. Kind of tired today so it was not easy to get into any sort of groove.

PM-Easy 3 mile jog later in the evening. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

AM-Easy-medium pace aerobic run for 7.5 miles with an acceleration for 1 mile up to 5:18/mi. Did this on the treadmill for an aerobic maximum pace test and to also get a grip on where my LT pace is at now. Ran at max aerobic around 5:50 at 2% incline with a 145-146 THR. Funny thing about this test was that the heart rate was actually going down after 20 minutes instead of going up for a given pace. I think this might be due to a number of things like just plain finally starting to warmup finally but someting tells me there are other factors also. Normally after 20 min you would expect some cardiac drift as this was always the case in the past. Is it possible that the body is making it's aerobic shift later in the run than usual. Anyway it's too much detail to tink about right now.

PM-4.5 miles easy at 8-7min/mi. Neighborhood. Just kinda zoned through this one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.009.000.000.0024.00

AM-Get to work kind of day in the running department. 18 mile long run with 9 miles at marathon pace on the way back in 53:08 total. Kind of grooved into this one slowly building tempo the farther I went. Finished the last mile in 5:42 with THR at 156-158. Not bad considering it was 70+ degrees on the way back.  7th east course. 

PM- Recovery 6 miler on the Sandy Parkway trail. No time. 60-70% mhr. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sat, Aug 25, 2007 at 20:59:48

Good Workout today. I hope to see you tearing up the road at the Alta Pervian. Are you going to be there? I can't remember. Keep clocking the miles...

From ArmyRunner on Sat, Aug 25, 2007 at 22:27:30

It is good to see you doing some more serious training again. Keep it up and good things will happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went for just 10 easy miles on the JRT. Just easy running this afternoon to recover from yesterdays trek. No time.

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

6 miles easy this evening, had a very busy day with everything going on. JRT route. No time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.006.002.0020.00

AM-Easy 4 miles on the college route. 7-7:30/mi. Mile repeats later tonight, so just an easy short wakeup run this morning. 60-70% mhr.

PM- Cranked out 8x1 mile with the Wasatch Athletics group. As follows,- 5:24, 5:30, 5:23, 5:11, 5:14, 5:15, 5:22, 5:25. 2 lap jog in between at 7:30-8:00 pace. Was dehydrated at the end, but felt ok overall about the set. 16 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Tue, Aug 28, 2007 at 19:44:28

Steve, thanks for your comments about the race. By the way, Bob Seger and the Silver Bullet Band, great song. Running against the wind. I think we are always running agaist the wind in life.

From ashman on Wed, Aug 29, 2007 at 19:10:28

I like it a lot.

From Cody on Wed, Aug 29, 2007 at 20:37:42

Nice mile repeats! Sweet how the middle ones were so fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Went for a single 10 mile run this evening instead of running this morning. I figured it would be better to walk in the morning a few miles instead to recover from last nights mile repeats. This proved to be effective as I was surprisingly fresh by late afternoon. Follwed what my body wanted to do and ran at 6/min pace for 3 miles plus one mile at 5:38/mi. It always amazes me what just one quality speed workout does to my body neurologically. Not increased fitness per say, it's just that my body was tuned in it's form or something. 10 miles total with 4 miles at 80-85% mhr. 6 miles at 60-70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

AM-Short tempo run with hills over the 7th east course. 17:38 total time for 3 miles. 4 miles easy at 7:00-6:45/mi pace. 70% mhr.

PM- Easy 8 miles tonight at 6:30-7:00/mi. JRT.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-A quick 5 miles this morning due to time limits.  Total  time-32:40 with warmup. 6-6:30/mi.

PM- 6 miles with the Pachev family today. Interesting run, felt like a running cowboy trying to help Sasha keep the kids together while on the go. It was a nice change of pace though. 7-8:30/mi pace avg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy 18 miles today even though I thought I should go 20! So it  got a little hairy at the end for some reason. Just tired from the crash training I suppose. In running just like in life, you can not violate principles and universal laws without consequence. So we rest and hope for the best right now. I think taking Sunday off now might not be such a bad idea. Talked with Sasha about that one for a while and after some thinking and prayer about it, I came to the conclusion that I really needed to do this. I met up with quite a few people on the trail today that I know and even a few that I did not know including Brent and Sylvia on the blog. Very nice couple. I hope to get to know them better. Ran with Demetrio for a while and discussed training. It always helps to have a veteran such as him help me with goals and such. It was nice to just chat and run. Oh yeah, I even met up with a guy who was my neighbor as a kid and who also used to run with my Dad. That was also really cool as I have always had a deep respect for Tim. So all in all a good day to run.

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

Felt depressed today and I was bored out of my head so I went for an easy 10 miler that really seemed to clear my head. 7:30-8min/mi. No time taken for the run. South end of the JRT course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

 Busy today, so I had a hot and blistering 15 miler in the afternoon today on the JRT course today.  I staggered into the local 7-11 and immediately grabbed the largest cup I could find and filled it with Gatorade. Ah, nectar of the gods. Gator never tasted so good! 1:37:44 total time. 6-7 minutes/mi. Last mile before cooldown in 5:48 between mile 12 and mile marker 13. Gradual 2 mile cooldown. 70-85% mhr.  

Additional easy 5 mile run this evening to round out the day. No time. Compared to a normal workday, twenty miles of running is a breeze so I took advantage of the holiday to put in some training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.002.0012.00

AM-Easy 4 miles this morning with a track workout later this afternoon. No time taken for the run.

PM-Track workout today complete with 16x200 meter intervals. Quick 200 meter rest at 6:40-6:30 minute per mile pace. Reps at 40, 37, 35, 37, 36, 37, 34, 36, 33, 34, 35, 35, 34, 36, 33, 36. Cut the workout short because of wind and rain. Nasty day today. 8 miles total with speed changes, warmup and cooldown. Really tough workout to do because of the high winds and rain so I pushed it on the rest to get it over with. I think it was good for something though as I was really getting into anaerobic territory.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Tue, Sep 04, 2007 at 17:19:14

Steve, I saw that you are registered for Top of Utah. Are you planning on coming over for dinner?

From Cody on Tue, Sep 04, 2007 at 23:26:17

I hope you can come. You can use some more beef on those bones....

From Paul Petersen on Wed, Sep 05, 2007 at 17:19:56

Steve - if you need a place to stay for TOU, we have sleeping pads and floor space. Not the most luxurious, but would beat driving up the morning of, if that's an issue.

From Carol Ann on Wed, Sep 05, 2007 at 22:06:46

Hi Steve! I finished my first half marathon on Sunday and thought to look you up online to brag a bit. Thanks for your running passion...I've finally caught the bug too. Good luck and continued success!

From steve ashbaker on Thu, Sep 06, 2007 at 09:29:45

Congratulations! I'm very happy for you. I hope everything is going well. If you need any advice or help, e-mail me at steve.ashbaker@gmail.com

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just an easy 6 miler today at 6:30-7 min/mi pace. Nice evening to run with the sunset. One of those easy thinking kind of runs. College route.

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

AM-Easy 4 miles at 7-7:30/mi. College route.

PM-Easy 6 miles again on the JRT course with pickups to marathon pace. Average 6:45/mi. Heart rate seems to be coming down again for a given pace. But its cooler on average now too.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles on the college route. 118-124 bpm at 7/min per mile. 132-135 at 6:30/mile. Average 6:50/mile for the run. Felt easy and light today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0010.000.000.0019.00

Marathon pace run on the 7th east and Trax loop course. This run after the first mile just felt better and better as I went, right up to the end.  Hit 5:45 split for mile 10 going slightly uphill at the fire station. Thankfully this is a significant improvement from the last MP run on this course for same effort level. THR-148-156 bpm. 56:51 for 10 miles. 1:16:50 total time for 13 miles. I did not even feel like I was gone long. Kinda like stepping into a time machine!

I read all the entrys on Alta Peruvian and you guys did a really awesome job. I decided to pass on it this year because I've read studies before where the residual muscle damage from such events can linger for weeks. So in order to be at maximum for the next two events I decided to skip this years party and to cut mileage gradually for the next two events. There is not much that can be done between now and St George that is going to make a hill of beans in difference anyway.

PM-6 miles easy on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ethan on Mon, Sep 10, 2007 at 02:04:36

See you at St George Steve, I won an entry so I'll be running it. Not sure what my goals will be.

From Jon on Mon, Sep 10, 2007 at 15:07:31

What kind of time are you aiming for at TOU?

From ashman on Mon, Sep 10, 2007 at 15:27:25

I don't know Jon. Depending on what the conditions are I am going to run between 5:40-5:50 for the first half and then relax for the rest of the race. If there is a good chance for prize money then all bets are off and I will run my guts out! I think I might run with you and Paul for a while if that is ok.

From Paul Petersen on Mon, Sep 10, 2007 at 15:36:59

Steve - here are the top 3 prize money contenders that I know of:

*Hobie Call

*Ekekiel Ruto (Kenyan, took 3rd at SLC Marathon this year)

*Sasha

There may be more, that's just who I've seen on the registration list. I think if you run smart and conservative, there's a good chance that at least one of these three guys (if not two) will become roadkill or drop out. In particular, Kenyans often do not run well in Utah marathons. Anyway, I think you have a shot at some money if you play your cards right and eat up people who fall off. Your idea of 5:40-5:50 should set you up perfectly and keep you in range.

From Jon on Mon, Sep 10, 2007 at 16:15:41

Steve- you are more than welcome to run with us, as long as you are happy with 5:50-6:00 pace. And if you make a move from our group before mile 17 or so, I will do my best to restrain Logan and Paul from going after you for a few miles. But no promises- those guys can be crazy fast when they decide to.

My opinion is that you guys should all be exempt from TOU prize money if you are doing St. George, too, but I only feel that way cause it is my only shot at placing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

Medium long run on the JRT course with 8 miles at 5:38-5:45/mi. Legs felt very light today for some reason. Gradual mileage reduction and day off  has helped renew my health and to capitalise on  previous work. 13 miles total in 1:18:24. Gradually warmed into this one today. Good workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

AM-5 mile wakeup run. 6-7/min pace. Last mile in 5:41. 32:26 total time.

PM-5 miles easy at 7/min pace effort. No time taken, Just enjoyed the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy jogging today with TOU coming soon.  Felt good today. 5 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

More easy jogging on the trail at 8/min pace.  5 miles total with some strides at the end to wind things out a little. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Thu, Sep 13, 2007 at 13:04:15

Steve,

I did and am checking on it as well. Maybe Kory you and I could go in on it if we have to. I am also looking for other places as well. I will let you know if I hear anything. Good luck on Saturday!

From Sasha Pachev on Thu, Sep 13, 2007 at 13:55:44

Steve, Ted - check with Logan. His parents have some floor space at their house + a bedroom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles at 7min pace with strides and 1 mile at 5:45. Sandy Parkway trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Top of Utah Marathon (26.2 Miles) 02:36:44, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Not my best race today, but considering I had a 6 wk layoff with one month of crash training I'll take it. I ran with the Jon pace club for 17 miles and enjoyed every minute of it. I knew it was probably not going to be a PR magical day so I relaxed and listened to everyone banter and wisecrack all the way down the course.  As the 17 mile marker loomed into view I seperated from the pace group and did my own thing. Adam stayed with me for awhile and ran tough but he developed a side stitch and dropped off.  Put it into overdrive and cruised home at a fairly even 6-6:10/mi. effort.

Sasha did extremely well today with a 2:28 run! Frankly I'm a little envious. And then there was Hobie... Oh my what a run. Rocketing in at 2:16!  Overall one of those days when you look at that like a magicians trick and say, How in the heck did he do that? Congratulations to Hobie Call  who is now quite possibly World Class stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Sat, Sep 15, 2007 at 19:44:34

Great race, Steve. Busting out that kind of time on the "crash training" is outstanding.

From Jon on Sat, Sep 15, 2007 at 19:52:44

Good job- you'll do great at SGM. I enjoyed meeting you and running with you today.

From James on Sat, Sep 15, 2007 at 20:10:18

Nice job today! You are coming back very well.

From Cody on Sat, Sep 15, 2007 at 20:33:46

I was nice chatting with you this morning pre-race! I can tell you are coming back into top form quickly. 5th place is not bad for your crash training. Where do I sign up? Lets get together for some runs when I am in SLC again.

From Paul Petersen on Sat, Sep 15, 2007 at 23:03:07

Good job today Steve. It was fun watching you run from behind, because you look effortless when you run. It's a good stride, and it will carry you far.

From ArmyRunner on Sun, Sep 16, 2007 at 09:49:24

Good run Steve, hopefully you will be ready to roll even faster at St. George.

From Brent on Sun, Sep 16, 2007 at 11:19:44

Great run, I remember your comments on the parkway, you would feel great if under 3:40. Way to go. It really says something about how fit you really are.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 12 miles on the standard parkway and bench route. No time, slowly warmed into 7:30/mi pace effort. Legs felt a little depleted but other wise fine. Actually felt better after it was over!

PM-Easy 4 miles at 7:30/mi pace on the treadmill this evening. Felt relaxing while watching the tube.  Legs ok just a bit tight in the hamstrings. I am surprised that I held up this well after running a marathon in Nike Mayflys!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sun, Sep 16, 2007 at 21:35:14

The Dark Horse....that makes me laugh every time I hear that. That is so fitting...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 10 miles out to the JRT trailhead and back. Slow aerobic running today only. Legs are feeling better  but I could definitely use more sleep or the day off.  After spending this last weekend at the races I really do not want to go back to work. Spending time with all of the bloggers and getting to know them has really inspired me to look for something more in life. School and a different job is pressing on me more and more all of the time. I know that I am capable of much more than where I am at both in my profession and my running. Time to break out and make the changes no matter how difficult they may be. 

PM-6 miles at med aerobic effort. 6:20-6:45/mi.  Sandy parkway trail.  Felt better this evening after a couple of miles. I know that this is somewhat risky after a marathon doing training like this, however a little overreaching is actually beneficial if the background has been there in the past and it is not continued for too long. But it may be a case of too much too late. I guess we'll see how it works out at St George.  Something tells me that this race is going to be special no matter what happens though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Tue, Sep 18, 2007 at 01:30:56

Nice running Steve. Way to put the base miles in. Your feeling strong after the marathon. Your a great individual with a great heart and a lot of talent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

AM-Had to be up awful early today, like 4:15 am in order to get the run in with having to drop off a vehicle and getting to work earlier for a CEO arrival. 10 miles total this morning in 1:04:56.  Uptempo on the return trip. 6-7/min/mi. 7th east route.

PM-Easy-medium effort run on the treadmill tonight. 6 miles total at 6-7/min/mi. Progressive from mi 2-5. Very slow warmdown to help maximize aerobic gain.  Strides at the end for turnover. Training heart rate seems to have improved a couple of beats per minute.  Noticed improvement in resting and standing heart rates as well.  RHR-36 bpm. Standing-40-42bpm. 6min/mi at 1% -142-144 bpm.  Overall decreased effort tonight for the run. Good sign especially this soon after a marathon.  Recovery is not quite as good as after Salt Lake, but I am still making gains it seems which really excites me for the possibility of a really good marathon in St George. Knock on wood right?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From brent on Tue, Sep 18, 2007 at 08:44:17

Steve, no doubt, you will always be the dark horse with the talent to return to competition as you have. Dark horse seems to have some hidden meaning? Keeps other runner looking over their shoulders. TOU was fun, I have less confidence now in the Garmin, Sasha's measured TOU at 26.6.

From ashman on Tue, Sep 18, 2007 at 19:58:31

The Logan Herald in their newspaper called me a dark horse. The reason being because is I do not race as much as the other guys do, I have placed in the top 3 for a number of years and I am not always at the same level of fitness throughout the year. And yes maybe it does make other runners look over their shoulders from time to time. I am not the best distance runner out there, but you had better not write me off either. I'll take you either to the wall or to anaerobia.

From ashman on Tue, Sep 18, 2007 at 20:01:11

Anyway, thanks for the compliment Brent it always helps to have someone believe in you.

From Cody on Tue, Sep 18, 2007 at 23:19:52

With quality aerobic workouts like this we had better not write you off. Good recovery from TOU this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

AM-2x2 mi in 10:48 and 10:44. 1 mile easy in between. Comfortably hard. If there is such a thing! Worked into the second going slightly uphill at 5:29 and then down in 5:23. THr-158-160 steady. Short on time this morning so only 8 miles total. Felt pretty good to get some faster paced work in.

PM-6 miles easy around the parkway. No time.  I can't believe it's dark already, even in the mornning.  Winter is approaching like a downhill freight train.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Wed, Sep 19, 2007 at 23:19:58

Steve, you have had an amazing quick recovery from TOU. Yes, me and Syliva are doing St. George too. Maybe we will see you at the Pasta Party.

From Bonnie on Thu, Sep 20, 2007 at 17:26:09

Steve, I concur with Brent, wow! I HATE 2 mile repeats, they are by far my most dreaded workout!

From Sasha Pachev on Thu, Sep 20, 2007 at 17:36:53

Bonnie - that means you could probably benefit from increased mileage and long tempo runs. I assume what happens is you start at a pace that is neurologically right, but aerobically too fast, and then it really starts to hurt on the second mile.

From Bonnie on Thu, Sep 20, 2007 at 17:53:52

Hi Sasha, you are probably right - I have definately been working on my stamina over the past 6 months and hope these workouts get better. It is not always a pace problem - it is a "head" problem, they are just so long!! ;-). I can't wait to meet you face-to-face and discuss these things with you! Congrats on a great TOU workout/race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.751.001.250.0016.00

AM-6 miles at 6:45-7min/mi. Out towards the JRT and back.  41:16 total time.  Headed out for my second run now.  Got a new pair of  Air Zoom Skylon for the marathon. Anyone ever wore these before?

PM-Crazy 10 mile fartlek tonight. Warmed up at 7min/mi pace for a mile then gradually progressed to 6/min pace over the next and before I even knew it I came up to my quarter mile markers on the Sandy Parkway after coming out of Draper.  Decided to run this one comfortably but quick. 1:18, ok thats only one though I said to myself so lets do a half mile and see how that feels.  I ran by and scared some lady out of her mind while she was on her cell phone. Ooops.  Hit my chrono as I flew by the next pole, 1:18 again, hmm this is really weird I should not feel this good clicking 78 sec quarters on this part of the trail.  Keep going! I said to myself.  Being dark now, the intersection looms into view,  Click it again and I fumble with the light switch, 1:17! Slightly down on this one though. I remember what Paul said about the TOU half marathon, "It was like a video game.."  Decided to back off because now I was in traffic headed toward home. Ok, I'll try my 1.5 mile stretch for the last long surge just to make sure I'm not deluding myself.  Ran it semi hard like the first miles of the Ogden marathon. I felt like laughing out loud and saying to myself, oh man this is so cool! I ran up 7th east and then down 114th into the Falls in 8:02 for 1.5 miles. And it felt like I was running on a cloud.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ruth on Thu, Sep 20, 2007 at 22:16:12

I've never worn Nike for anything but racing flats and spikes, but I do like them for that. However, I wondered myself, so I found this site with some reviews of the shoe on it: http://www1.epinions.com/sprt-Running-Nike_Air_Max_Triax/display_~reviews

From Paul Petersen on Fri, Sep 21, 2007 at 09:14:07

Nice run. I love running at night. It almost always feels good.

From Cody on Fri, Sep 21, 2007 at 10:11:28

That's gotta feel good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 easy miles at 7/min pace this morning. Long run tomorrow so I want to be at least somewhat fresh for it. I'm just not sure where to run. It needs to be downhill in nature with maybe 1 or 2 sections that roll up and down. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Fri, Sep 21, 2007 at 14:06:54

Steve,

You should join Sasha, Jeff and I tomorrow. We are meeting at the Borders Book Store at the mouth of the Provo Canyon at 5:45am. The plan is to run 8 miles up the canyon at an easy pace and then start picking it up as we come down the canyon.

From ArmyRunner on Fri, Sep 21, 2007 at 21:14:33

So you going to join us Steve? We will look for you in the morning if so. Afterwards Sasha and I are going to pace our kids at the BYU Cougar Run 5K.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.003.000.0017.00

AM-17 mile MP run. Dimple Dell Cnyn loop to home.  I have run this one a few times before and it rolls enough in the middle to make you sea sick but it has a section which comes straight downhill and levels off only to come crashing downhill again for another 3 miles and then levels yet again for a cooldown mile.  Last  mile in 5:12, 1.5-2% downhill. THR-154-158 bpm. 1 mile cooldown afterward. Better splits by far for a given HR on this stretch. It's teasing and killing me at the same time into thinking an Olympic Trials qualifier at St George may be possible. I felt relatively strong on this run and could have went a lot farther but held back because I know the real race is only 2 wks away. Glad I did because I felt it later.  Funny thing is that my resting heart rate does not reflect it this morning. It was right around 36-38 bpm. I am a little stiff in some places though and the left knee is a bit sore also. Monitor that one for a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Penny on Sun, Sep 23, 2007 at 14:30:22

Good luck in Saint George Steve! I wish I could go with you guys and cheer you on. I won't be back until later that week though You'll have to tell me all about it.

From Randy on Sun, Sep 23, 2007 at 16:28:52

Steve-O. If you think you are in the ball park, then this is the year to go for it. Save the sure-fire PR attempt for next year. Definitely put yourself in position at the half. This will be an interesting year... 2:22:01 and 2:30:00 are essentially the same result (of course, I'd still prefer the former :). Good luck. -- R

From Cody on Sun, Sep 23, 2007 at 17:19:37

I agree. Go for it!

From wheakory on Mon, Sep 24, 2007 at 18:29:48

Steve impressive run... give it all you have in STG. I know you can qualify.

From Sasha Pachev on Mon, Sep 24, 2007 at 18:31:48

I agree with Randy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy run in 40:56 for 6 miles total on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.005.000.0013.00

AM-Progressive AT run this morning for 4 miles in 22:04. Started out at 6:00/mi pace and wound out into the last mile in 5:15. Not as long as I wanted to but I figured at this stage the sleep this morning is worth more than the mileage. 8 miles total. No other data recorded. Just ran as fast as the body would dictate today. The idea I hope will be to run progressively shorter but faster runs to bring the body and mind to a sharp edge. I have in past experience been able to become more comfortable and economical with this kind of peak training provided the aerobic base is strong. Speedwork at the track tomorrow. Im hoping we run mile repeats again or at least 800s. I feeling pretty goood this evening so I think that by tomorrow I may be recovered enough to do that kind of workout. I had a good nap at lunchtime and have been really diligent on getting enough calories even if half were chocolate chip cookies. Heck, I ate a half gallon of Ice Cream and animal crackers after my run on Saturday. Its amazing what a fast 100 mile week will take out of you. Gotta run though it's getting dark and I go home when it gets daark!

PM- Went out for a brisk 5 miler tonight. Started out easy and it felt really good as I progressed further into it. 6-6:30/mi. pace with the last 2 in 10:56. I know that this goes against conventional training wisdom. But as long as your body feels good and you are recovering overall from week to week I say you should go with it. This sport is as much an art as it is science and to know thyself is to conquer oneself.  I know that may sound a bit corny but I  believe it to be true.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

AM-Easy run this morning. I had a feeling that yestedays tempo runs would catch up with me a little. 3 miles at 7-7:30/mi. Parkway trail.

PM-Intervals at the track. 800m with 400m jog in 2:39 and 2:27-2:24. Cardiovascular system fine but the legs did not want to run fast. This tells me that that I need to get more rest somehow and move to taper more. Usually I can hammer 800s, however looking back at the training and the recent marathon it may have been like I said before, too much too late. 8 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles on the treadmill at 7:30-8/min pace.  Tired today, but we press on . Heart rate a little high today so time to just idle the engines.

 

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

AM-Easy 5 miles on the treadmill at 7:30-8/min mile pace. Feeling a little better but heart rates and overall effort perception is off still. I don't want to risk overtraining so I will play it safe again today.

PM-Easy 5 miles on the parkway trail at 7-7:30/mi.  Things went a lot better on this run but I could tell that my horse was only interested in  getting out of the corral for a while.

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

AM-6 easy miles this morning at 7-7:30//mi pace.  Just taking it easy this morning again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Sep 28, 2007 at 12:37:37

Ted and I are going to meet at 6:30 at the roundabout with the bus stop and the bathroom in the Provo Canyon about 1 mile into the Canyon from 800 N in Orem (usual meeting place for the Provo Canyon workouts). Are you able to come and join us?

From Fast Running Mommy on Fri, Sep 28, 2007 at 12:38:14

To clarify, this would be Saturday.

From Sasha Pachev on Fri, Sep 28, 2007 at 12:39:26

The other comment was made by me, not Sarah.

From Logan on Fri, Sep 28, 2007 at 14:34:03

Isn't tapering great. I wanted to tell you that my friend's dad's band's name is Dark Horse!

From ashman on Fri, Sep 28, 2007 at 17:09:33

Could be a problem. I'm trying to find someone to watch my son for a while but I am not sure if I can do that. I have one more person to call. Somehow I will make it up there, I hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.503.000.000.0010.50

Provo canyon today with Ted aka Army Runner for a marathon pace time trial this morning. Sasha was sick this morning and decided to stay home and rest. Ted's horses were neighing rather loudly as he pulled out and we hit a 1:20 first quarter going slightly uphill! I told him our split and he then agreed to back off as he said it didn't feel that hard. Things leveled off a bit and we maintained a 5:35-36 pace the rest of the way home until the last quarter where we picked it up a bit to catch James who we had given roughly a 3 minute head start. 16:38 for 3 miles. Felt good as both Ted and I were still conversing off and on at times.  I could have done without the head wind but it kept the run challenging. With or without a qualifier I am still pleased with my running. Days like this help me to thank the Lord for just having the ability to run fast and be around  friends like Ted and Sasha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sat, Sep 29, 2007 at 17:50:41

Thats a great attitude! No pressure, just get out and run. Great things can happen when you can relax.

From ArmyRunner on Sat, Sep 29, 2007 at 18:51:29

Thanks for the run this morning Steve I enjoyed it as well. You are correct though the best part about racing is actually all of the preparation and those that we get to share it with along the way. Hopefully you can join us off and on this winter for more training runs. See you on Friday in St. George!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.003.000.009.00

Progressive run today on the treadmill to wind out some excess energy. 5:15-5:40/mi at 0-2% incline progressively getting faster and steeper. Felt powerful and strong even after yesterdays tempo.  7min/mi at 118-120 bpm and 6min/mi at 1% 138-142bpm. 9 miles total in 55:11.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-5 easy miles at 6:45-7min pace. 34:56 with warmup.  Parkway trail. 65-70% mhr

PM-3 easy miles with a half mile at the end in 2:46.  20:21 total at 70% mhr average. Parkway trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Tue, Oct 02, 2007 at 09:53:47

Dark Horse = Black Stallion (Walter Farley). Good luck at SGM!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles in 27:03- 6:45/mi avg pace today on the treadmill while watching the morning news. Tried some Acai juice today, sweet stuff I must say. A friend of mine who is a late night programmer suggested I try it instead of coffee as I am horribly hooked on the bean. Did not get the lag that you experience normally with soda or coffee later in the day. Hope everyone is ok by this weekend, I am praying that everyone will be healthy by Saturday. This is one of those races where even though you are in a sense competing against each other, you are also working together as a team to help bring everyone to a shared goal of excellence. Afterall that is what the Fastrunnningblog is all about.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Michael on Wed, Oct 03, 2007 at 10:58:50

Good luck to the dark horse - hope you have a great run at Saint George

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Easy 7 miles up and down 7th and 114th. 3 miles at marathon pace effort. 16:15 with the last mile in 5:16 going down 114 th.  THR-148-150? 0-2% decline rolling down. THR was very low and the turnover was quick, however it still felt pretty good. I keep telling myself this can not be right, but it wasn't hard either..  I am literally having to find something else to do tonight because my legs are jumpin to go again!  This is a workout I did before Ogden which really helps load the glycogen onboard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Wed, Oct 03, 2007 at 23:30:20

Try some Halo 3. It worked for me. Too bad I don't have my own 360. I would be wasting too much time!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Easy run this morning along 7th and the parkway. 3 half mile reps on the parkway in 2:42, 2:39, 2:39 respectively. One more down 114th in 2:36 with HR at 152 bpm. 5 miles total in 31:43. Fast run today but I do not care.  It felt pretty good. I told myself no excuses on Saturday I will run as fast as possible no matter the pain, until I literally drop..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just a few easy miles before the race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: St George Marathon (26.2 Miles) 02:25:18, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.000.000.0026.00

After reading Ted's entry about his accident I can't help but but think about something similar in my life also. I won't go into detail about it though and I will make my entry short today. I ran the best that I could possibly run on Saturday and after running the course I figured out my weak areas and the mistakes I made also.  Even though I did not make my Olympic trials qualifier I still feel really happy and extremely pleased with my effort. I don't regret all of the work I have put into this great endeavor. Frank Shorter once said  that you are not ready to run another marathon until you have let go of the previous one. I agree, and so I need to go now and start training for PF Changs!  See you all at the races..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Mon, Oct 08, 2007 at 09:57:56

Steve, great job. I really admire the way you came back during the race. I'm glad I came by you when I did (in that it got you going again). Way to go all out.

From Superfly on Mon, Oct 08, 2007 at 10:05:48

Good race Steve. It was good to meet you and put a real face with the Dark Horse name. Way to pick it up and take off when I came up on you and Dave. That was a great finish after a long race. Keep up the good work. Hopefully we'll see you at some more races in '08.

From Cody on Mon, Oct 08, 2007 at 10:28:22

The Dark horse has returned! Great job!

From Logan on Mon, Oct 08, 2007 at 11:01:05

Smoking fast time. It has been a pleasure getting to know you. Keep up the great training.

From Randy on Mon, Oct 08, 2007 at 11:20:39

Steve-O... I am proud of you for going for it, dude! That takes guts. Still a great result. Nice work.

From ArmyRunner on Mon, Oct 08, 2007 at 11:33:58

Steve,

Great job and way to go for it. The good news is that you are one step closer to even faster times. I look forward to reading your blog and even running with you more often if possible.

From Paul Petersen on Mon, Oct 08, 2007 at 11:40:24

Great job Steve; nice PR. You've got a lot of good things ahead of you.

From James on Mon, Oct 08, 2007 at 14:58:22

You have had a lot of ups and downs in your life this year, Saturday should be an considered an up. You are very talented and can reach you goals just stay strong.

From Jon on Mon, Oct 08, 2007 at 15:31:07

You ran the best you could run- not many people can say that. Great job! You ran awesome!

As a side note, you win the award for shortest marathon blog entry, especially for a 2:25 guy.

From Brent on Mon, Oct 08, 2007 at 21:06:49

Ashman, the dark horse keeps showing up, great race. Nice to see you at the party. It almost seems like this dark horse has secret powers, X man, or something. Amazing with your ability to keep coming back with great times.

From Chad on Tue, Oct 09, 2007 at 00:36:08

I don't know about the Dark Horse business, you're a consistent threat at all distances. Great job on the PR!!

From Michelle on Tue, Oct 09, 2007 at 00:56:25

Nice to meet you and visit at the party! I'm greatful for any advice I can get, but coming from a speedster like you I'm really lucky! Thanks!

From jtshad on Tue, Oct 09, 2007 at 14:40:45

Great job on the PR. More good things to come in your future races, I am sure of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, decided another day off for body and soul was in order.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Very easy 4 mile jog on the parkway to enjoy the scenery and just chill away from everything. Nice.

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

AM-Easy 6 mile run through Draper today, picked it up for a half mile at the end to spice things up if you could call it that at 5 in the morning.  Legs feel ok, however it's like having an engine with too many miles on it. Not a lot of get up and go but a little more time and easy running should rebuild it though. 

PM-The legs were feeling good enough to take another 4 miles this evening up 114th. Started out kind of sluggish but no worry, tomorow is another day and one closer to recovery.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-The dogs were definitely howling at the door to get out this morning.  After a short mile warmup I was covering ground at a 6:20/mi clip.  It was a different world this morning for the most part until mile 6 and then you could start to feel the marathon a little still.  Came home in 50:34 for 8 miles total down to the Jordan river trailhead and back.

PM-Easy six out to the Draper city limits and back.  Ever read the book "The Missing Piece" by Shel Silverstein? Well, for some strange reason I got it because it looked funny and interesting to read to my son. However the book ended up giving me perspective on the concept of quest and discovery. And so tonight the watch stayed home and instead my thoughts and meditations went with me.  By the way, I really love the smell of fall in October.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Just an easy 4 miles this morning, I was hoping to jump into the Scarecrow 5k for fun but it appears that it does not exist anymore. Anyway I'll find somewhere interesting to run tomorrow. Maybe I'll go back out towards the airport where my Dad used to run and I carried water for him on the bike. I always wondered what my Dad could have run if he had trained like I did. He ran a 2:39 marathon on 40-50 miles a week with one 60 mile week for a peak! He just didn't have the time with all the responsibilities of work, family, etc. Thats why I think sometimes the achievements of the older runners and especially the masters category go relatively unheralded compared to the top finishers. I suppose it's natural though with our sports obsessed culture that this is the case. It's getting better however and thats why in a strange sort of way I look forward to becoming a master in a few years. On the other hand I hear the clock ticking also and so I try to make the best of every run, every race and every experience. You have to because you never know where the road of life may come to an end. Gotta run.

PM- 4 miles easy jogging tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Oct 12, 2007 at 21:24:17

Steve:

You want to run with me tomorrow? I am planning on a 5 mile tempo at marathon pace plus or minus depending on how I feel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.505.001.5010.00

Had a pretty good workout today and the legs felt ok but not 100%.  I started to feel a slowdown later in the run which was akin to wearing brick shoes.  Some mild soreness came back and even though it went away that tells me that there is still residual muscle damage that has not resolved. As Sasha would say, BUMMER.. It doesn't surprise me though considering how hard I ran St George last week.  I probably will not be able to physically or mentally run another marathon like that for a while.  So Im thinking about going a different direction once things are fully recovered.  Like gearing my training towards more speed and 5k intensity work while running an occasional longer roadrace for fun.  Once mid December hits I can start running more mileage and then use the winter series in place of other workouts. The jury is still out on this one though.   / 5 mile PR TRAIL-28:31. / 1.5 VO2 untimed, est-5:10-5:15/mi. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Mon, Oct 15, 2007 at 01:34:38

In answer to your question, Steve Hooper's July 30, 2007 blog got hammered with comments. He mentioned a VO2 max test that the results seemed a little off and some of us hammered his blog with comments. It is kind of a fun read though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-8 easy miles 7-7:30/mi. Industrial park area. Reminded me of the way Rocky Balboa trained in Rocky. Accelerations at the end. No time.

PM-8 miles 6:48-7:30/mi.  56:06 total at 65-70%  mhr. Slowly gathering steam now, I can start to feel some energy throughout the day coming back.  Sandy Parkway and 7th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bethany on Mon, Oct 15, 2007 at 21:48:46

Hey Steve

Nice run(s) How do you like doing 2 a days? Do what you can to get miles in, I guess. What are you training for now?

From wheakory on Mon, Oct 15, 2007 at 23:28:31

As always Steve your training is looking great. What are your future winter running plans. You sure were awesome in STG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave on Tue, Oct 16, 2007 at 22:40:00

Back kicking out some killer miles - good job.

From wheakory on Wed, Oct 17, 2007 at 14:25:29

Sometimes the Treadmill is a good option. I've ran on ours the last two days at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.001.0017.00

AM-8 miles easy up to the cemetary and back. Decided to loosen the legs up and run the last mile at just faster than 5k pace. No time for the run just easy at 65-75 percent mhr for most of the workout.

PM-Upped the mileage a little today, but I am still adjusting the intensity from day to day to keep the schedule from becoming monotonous. So another 9 miles at 60-70% MHR with 12 minute warmup and cooldown. I may try for a VO2 max session on Saturday or long intervals at 10k intensity. I was doing some reading the other night and found some good anecdotal evidence that a lot of the fastest marathon times came after a runner's PR in the 10,000m distance. In fact, Alberto Salazar had been training for the 10,000m when he broke the WR at the New York City marathon. With his low oscillating stride and long speed stamina he was indeed a tough cookie to run against. The great Arthur Lydiard once said; " If you can run more than 100 miles a week, don't run more; run faster!" Don't get me wrong, I am all for high mileage but how much is enough? And when does the line start to blur between training and just putting in garbage miles that look good on paper? Besides, the body responds best when you change things up a bit anyway so I think I'll try something different for a while. Pass the quarter miles please..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Oct 17, 2007 at 21:15:20

Good point about the training. It also highlights how different plans work for different people...

From ArmyRunner on Wed, Oct 17, 2007 at 22:36:29

I do not believe there is such a thing as junk miles. Every mile counts towards ones overall fitness. Yes, if the body can handle more fast stuff and it works then go for it but I would not sacrifice mileage for speed if the marathon is your goal. In the case of guys running their best 10K and then PR in the marathon if you look more closely at their training they are usually training for the marathon (high miles) and then as a result they PR in the 10K as well. Another great quote about running easy days easy and hard days hard is by Peter Gilmore who has fiugred things out and is running very fast lately.

"For me, running slow on my easy runs keeps me healthy. I run about seven-minute miles. I could run six-minute pace or faster, but the seven-minute miles give me the same aerobic benefit and don't beat me up as much. It also makes it easier to get my mileage high, which is critical for marathon success. The biggest difference between dying at the end of the Olympic Trials and flying at the end of CIM was simply accumulating 10 more months of injury-free training." Peter Gilmore

From Paul Petersen on Wed, Oct 17, 2007 at 22:51:22

Agreed. No such thing as junk miles, but there is such thing as running too hard day in and day out. The key is balancing a couple REAL quality days each week with easy recovery.

From steve on Thu, Oct 18, 2007 at 00:22:50

All valid points. And yes balanced training is the key. I looked over my training and found some problems. Each level of heart rate intensity trains 1 or more systems. You can run a truckload of slow paced aerobic miles and run pretty well as has been documented by Lasse Viren and Bill Rodgers. The problem is that if you dont do higher intensity speed work and higher end aerobic runs on a regular basis, your body, mind and nervous system I believe become accustomed to what it has trained for and therefor have no top end reserve. The alarms go off in the central nervous system and the central governor hits the rev limiter.

From steve on Thu, Oct 18, 2007 at 00:24:23

All valid points. And yes balanced training is the key. I looked over my training and found some problems. Each level of heart rate intensity trains 1 or more systems. You can run a truckload of slow paced aerobic miles and run pretty well as has been documented by Lasse Viren and Bill Rodgers. The problem is that if you dont do higher intensity speed work and higher end aerobic runs on a regular basis, your body, mind and nervous system I believe become accustomed to what it has trained for and therefore have no top end reserve. The alarms go off in the nervous system and the central governor does not allow the pace.

From steve on Thu, Oct 18, 2007 at 00:26:24

All valid points. And yes balanced training is the key. I looked over my training and found some problems. Each level of heart rate intensity trains 1 or more systems. You can run a truckload of slow paced aerobic miles and run pretty well as has been documented by Lasse Viren and Bill Rodgers. The problem is that if you dont do higher intensity speed work and higher end aerobic runs on a regular basis, your body, mind and nervous system I believe become accustomed to what it has trained for and therefore have no top end reserve. The alarms go off in the nervous system and the central governor does not allow the pace.

From steve on Thu, Oct 18, 2007 at 00:30:25

Sorry for the multiple entrys. I have a poor internet connection currently and during my editing I was unsure about whether any of them actually went through.

From Lybi on Thu, Oct 18, 2007 at 00:35:22

Just goes to show how relentless you are, Steve.

From Nick on Thu, Oct 18, 2007 at 00:50:00

I think that the key is to know when to push hard and when to take it easy. Granted, there is a time and place for miles, but that needs to be determined on a person to person basis. I think that finding your own combo of easy days to hard days is crucial.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Easy 5 miles today. Cold, old man winter is approaching the drop zone.. 70-75% mhr. 6:45/mi avg. 34:23 total time.

PM-Anaerobic threshold run today.  3x mile at 10k pace effort. Up and down at a 1-3% grade. No watch, just went by effort and concentrated on changing form and cadence on different parts. 1 minute rest jog between miles.  6 miles total with a slow cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Oct 18, 2007 at 16:53:58

I hear you Steve about the cold weather. I'm not ready for it yet. Nice mileage your putting in this week. Keep your focus this winter and you definitely will have a trials qualifier for the coming years.

I hope your life is setting down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy 7 mile run into the bench area today. No time 6:40/mi avg estimated pace. Draper and Sandy bench area. Note- Need to up the number of repeats on my AT workout because the legs felt too good this morning. Or do 2 mile repeats? Not sure how to play with the variables without sacrificing pace or building too much lactic acid on the interval.

PM-Another 6 miles into the bench area. Easy 3 miles at 65-70% mhr. Last 3 down in 17:38/ 5:20-6:00/mi. progressive run.  75-85% mhr.

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Comments
From ArmyRunner on Fri, Oct 19, 2007 at 22:18:22

I would say go with 2 or 3x2 mile next time and see if you can do it at the same pace (10k) effort. I don't think going faster than 10k pace is really required for an AT workout anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

AM- VO2 max workout up and down 13th and 15th east near Sugarhouse park. This is one of my favorite places to run when I can get the opportunity to get up there. 4x5 minutes hard at around 3k-5k pace effort. Absolutely grueling on the up sections. Quit after 4 as I could feel my overall form start to breakdown a little. I think maybe some weights and core exercises will need to be included on a regular basis.

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Comments
From Bethany on Sat, Oct 20, 2007 at 15:02:49

Nice workout! I am a little jealous to see you name places where you run- all places I grew up with and miss sometimes :)

If you are interested in core, the balance ball is an excellent investment (if you dont have one already) If you need proof, Dwight will demonstrate (if you dont know Dwight, ask Cody)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-10 easy miles down to the JT trail. No time, just easy running to ensure complete recovery from last Saturday. 

PM-Easy 5 miles on the treadmill at 6:40-7/min pace. Its dark and scary out there tonight..

Im just tired of fighting traffic all the time for right of way and its tooo dark to run on the trail. 

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Comments
From Bethany on Tue, Oct 23, 2007 at 12:22:35

How do you like running on a treadmill? Cody and I are getting one and I am worried about burning out this winter. I guess it does beat fighting cars like you said. One bummer of living in the city I suppose.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

AM-Easy 6 miles down to the trail. 6:40-7/min pace. Did not feel awake until after the run.

PM-9 miles on the Draper bench loop with 2x11 minutes at 10k pace effort with 1 minute rest jog. First was up and the next was down 13th coming into K-mart and Einsteins bagelry. Tired and not much time to write anything else. Got to get to work now.

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

Just an easy 5 miles today for recovery. No time, just ran in the neighborhood.this morning.

PM-Another easy 5 mile recovery run on the treadmill this time. 7min/mi. 1% incline. 65-70% mhr. THR is finally dropped a bit to pre Ogden level. Form is shifting more on the faster runs now and cadence is up also. Im not sure how I am going to get any sort of long run in this week though. It's a little tough to get 15-18 miles at sub six pace with a 5 yr old in tow! It looks like another treadmill adventure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Superfly on Wed, Oct 24, 2007 at 16:55:11

Cool picture. I've been there many times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.004.000.0015.00

AM-Tough LT run again this morning up from the river bottom to home this morning. Started with a brisk warmup and cruised at a pretty good clip to the hill by the monitoring station. I started out by putting on my game face, cranked up U2 War, and started the climb home. I run like my body dictates, just as Weldon Johnson from Letsrun.com does. This worked really well for my training routine before Ogden and it just makes the run more enjoyable period. 4 miles LT, 10 total. Ditched the watch.

PM- Watched the World Series game tonight as I did an easy 5 miles on the treadmill. Much better game than last nights parade of errors. Even though Boston was not on the board much last night they still were able to keep Colorado pinned down with their unbelievable pitching. I gotta feeling that Beckett will win the Cy Young award this year. 

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Comments
From Superfly on Fri, Oct 26, 2007 at 10:00:45

Beckett look unbeatable. I don't know if I've ever seen someone so dominate in the post sesason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.001.000.0014.00

AM-Progressive run up and down through the hills of Draper and McMansionville. Started at 6:30/mi. pace going up and progressed to 5:07-5:09/mi for the last two miles. Felt great today. Really enjoyed the company of a big and bright full moon this morning. 9 miles total.

PM-5 miles easy at 65-70% mhr. Tired from work today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Fri, Oct 26, 2007 at 21:44:51

These mornings are great while they last. Positive vibes for great run.

From wheakory on Sat, Oct 27, 2007 at 00:14:49

Nice fast pace Steve you really are cruising in your runs. Your going to be ready to fly by next your and really PR from what you did in St. George.

From rafiki on Wed, Nov 07, 2007 at 20:12:24

How do you find the mental strength to block out the mess called life. To focus on running..... WOW!

your the man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.004.004.000.0021.00

AM-Tough 15 miler today as their were some problems with things. I made some mistakes this week by not eating regular lately. Took my weight and discovered I was down to 135! Not good as I normally weigh in at 140 or so. Definite weight loss over the last month or very low glycogen stores. Anyway I got in an 8 mile tempo with alternating 2 mile LT and MP runs.No time, ran by effort. Felt dizzy at the end.

PM-6 miles easy. Ate some cereal and a banana and an hour later it almost felt like I had not run at all. Definitely fix this problem now.

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

Very sick today. Could barely get out of bed and hardly slept. No run today. Time to cycle back the training for a week anyway.

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Comments
From jtshad on Tue, Oct 30, 2007 at 08:07:21

Get well soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0011.000.000.0015.00

AM-Feeling much better today. I must have been really worn down and depressed. Sometimes you have to just do the best you can with what you have to work with. Getting up to 100 mile weeks with being on my feet all day just won't work well right now. I refuse to give up though.

8 miles total down to the river and back with 6 miles at MP effort. By the way if anyone is interested, PBS has a special on NOVA tonight at 7 or 8 pm about their marathon challenge event. I have to get to the treadmill so I do not  miss it tonight. Gotta run.

PM-7 miles on the treadmill. Recovery from this morning was surprisingly quick. Probably from two days of relatively low mileage which in turn repacked my legs with lots of glycogen. Decided to run with a little intensity, but not so much that it would interfere with tomorows run. Went 3 miles at 6 min/mi. Finished with 2 more at 5:36 and 5:29/mi. at 1-1.5% incline. THR-152-156 bpm for the last 2 miles. 1 mile jog cooldown with stretching at the end.

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

AM-Easy 5 miles at 60-70% mhr for recovery.

PM-Easy 5 miles on the Draper loop at 70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-Went for 6 easy miles this morning. 65-75% mhr. 6:30-7:30/mi. Made a point to eat a decent breakfast of granola and fruit this morning. I was reading on the MSNBC website where a man who is currently on his 63rd consecutive marathon in 63 days consumes 8-10,000 calories a day!  That made me stop and really analyze the diet in some other aspects.  Making progress though and I'm feeling it already. Frequency is a big factor on this.

PM- Ran into some time issues tonight. 5 miles easy. 6:30-6:45/mi. pace into Draper township and back. With the exception of all the auto traffic I really enjoy running into this area. Its really rustic unlike the newer developments.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Holt on Fri, Nov 02, 2007 at 08:46:25

Looks like you're feeling a bit better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Got 5 miles in on the treadmill easy this morning. No time taken. Just enjoyed the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

AM-Arrived home this morning from my run and turned on FOX news channel to Ryan Shays premature passing. It kind of hit me like a brick as it was the last thing I expected to see. Yet another reminder of how mortal we really are.  Rest in peace Ryan..

Congratulations everyone on their efforts at the trials race. I wish I could have been there to share the excitement and joy you must have all felt. I look forward to seeing all of your race reports about your experiences today.

      Went for 4x5 minutes hard at 5k pace effort with equal recovery lengths. Cooldown for 2 miles at 7-8min pace or so.  10 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-Got up today and went for a meditation run on the Jordan river trail. I felt very stiff from yesterdays VO2 max workout so just nice easy miles were in order today. Ran into Bill and Demetrio towards the end of my run. Talked about the trials yesterday etc. Nice to see you out there again Bill.  Felt better after the run. 13 miles total in 1:34:37 /7-8min/mile pace.

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

Went for ten easy miles today at 6:40-7/min/mi. Felt really easy. I can't believe that I'm already chomping at the bit to race again. Dark horse is jumping the corral again!

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Comments
From Brent on Mon, Nov 05, 2007 at 21:40:01

Steve, wouldn't it be fun if you could run in disguise, what a surprise as you revealed your identify, the dark horse returns.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

AM-This is one of those days where you wonder why we even bother with this obsession we call running.  It's cold, it's dark, and you feel like your still asleep as you trip over the doorway on your way out. But it's like Sasha says, it's faith, unshakeable faith that somehow this is really worthwhile and ultimately it will pay dividends someday.  My wife tells me 90% of the battle is won by those who just show up all the time. Wise woman.. /  4 miles easy at 60-70% mhr. More later.

PM-Easy 6 miles on the treadmill tonight with my son Ian. Got him set up on the treadmill after my run. He has really surprised me by showing a real willingness to run with his dad. He has begged me for an eternity to run with me so I took him to the clubhouse had him jog on the treadmill for half a mile. He has such rapid turnover! Short legs do that for you I guess. That whole principle of the lever you know.

6 miles progressive from warmup to finish. THR-138-142 bpm at 6/min/mi. 1.0% incline. and 5:32/mi 148-154bpm 1.0% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.004.000.0013.00

AM-Went for an awesome Lactate threshold run that had me smiling at the end 2x10 min at 10k effort with 2 min of slower running at 7/min pace in between sets.  Ran into Penny after my run and she is going to let me borrow her Garmin to make sure the distance is accurate tomorrow.  8 miles total. 1 mile in 5:45 transitioning into cooldown.

PM-5 miles easy tonight around 7/min pace. No time. Felt pretty good considering todays LT workout. I think a few more runs like this and I should be able to have some fun at a couple of 5k's this holiday season. I'm hoping if I do this and keep the mileage moderate I will be able to go into the base period at a high level to begin with.

 

 

 

 

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

AM-Easy 6 miles this morning through the bench loop in Draper. I am trying to get in some good aerobic miles. 6:30-6:45/mi. avg range. Hilly route.

PM-No run, Surprise arrival.

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Comments
From Bethany on Fri, Nov 09, 2007 at 23:30:40

Gotta love surprises. Hope it was a nice one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, we got a special delivery from above last night as I was headed out. You see, my son Aaron made his appearance for the first time. He weighs in at a solid 7 lbs 13oz. Aaron is very calm and serene for a new baby and gives me a strong impression of being a noble spirit. For some reason Aaron of the Old Testament comes to mind when I hold him.  Aaron was not only Moses's spokesman but was a great peacemaker among the people of Israel. I pray that my son will aspire to be like him.  Needless to say there are things other than running that fill my time right now, and I love every minute.

 

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Comments
From Congratulations!!!! on Sat, Nov 10, 2007 at 00:10:56

A new baby! Congratulations. He is lucky to have such a good Daddy.

Lybi

From Cody on Sat, Nov 10, 2007 at 00:12:03

Congrats Steve!! That is Great!

From Paul Petersen on Sat, Nov 10, 2007 at 11:15:02

Awesome!! Congrats buddy!

From ArmyRunner on Sat, Nov 10, 2007 at 11:33:21

Congrats and enjoy!

From Penny on Sat, Nov 10, 2007 at 12:08:07

Congrats Steve! How wonderful!

From Superfly on Sat, Nov 10, 2007 at 12:52:57

Congratulations Daddy!

From Dustin on Sat, Nov 10, 2007 at 13:11:32

Congratulations and best wishes to you and your family!

From syd on Sat, Nov 10, 2007 at 19:54:52

Grats! Aaron's a good name.

From Sasha Pachev on Sat, Nov 10, 2007 at 22:52:37

Congratulations on the second one. Keep up the good work!

From Aaron on Sun, Nov 11, 2007 at 12:55:30

Needless to say....

Aaron was one of the most human of the Old Testament prophets, struggling on a very public stage to reconcile his brilliance and his power with his natural impulses. In the process, he founded a priesthood that lasted a thousand years. It's quite a legacy for your little son. Hard to live up to, but worth the effort.

Hope the four of you are getting some rest!

From Brent on Sun, Nov 11, 2007 at 15:08:06

Congradulations, what a great new day.

From Michelle on Mon, Nov 12, 2007 at 04:12:03

Congrads on the new little one! Hope mom is doing well also!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.006.000.0010.00

AM-Thanks everybody for your congrats, that was really nice. Everything is going well. Mom and baby are doing really well and I am doing extremely well!

Got up early today and went for an AT run to Draper township and back. Started out at a quick but comfortable pace and after a mile began to really push the pace going down 7th east. 3x10 minutes at 10k-5k pace with 2 min in between at a good clip. This is one nasty but effective workout because the pace is faster than a standard tempo run but with slower breakups so that you don't build up too much lactic acid and defeat the purpose of the workout. Newer research says that the production of lactic acid actually fuels the muscles and prevents fatigue, to a point. In fact it's said now that there is no such thing as a threshold, only various proportions of aerobic and anaerobic energy production. This may be old news for some of you and if you want, feel free to elaborate on this subject with what you know. This newer research contradicts in a sense what I was taught about the cardiovascular model. But then again maybe not... Maybe the effect of LT running is not just to buffer but also enable the muscles to produce more power by consuming more and more lactate at higher intensity levels. Kind of like supercharging a car I suppose. I'm not sure because I'm not a scientist, but I believe the most optimal way now to achieve a high end steady state is to workout at the 10k intensity for as long as possible with short rest intervals between. But only after a solid phase of aerobic training however. Just a hunch I have after experimenting with various methods and patterns of training for a long time. After you have been at this for a while you get a pretty good sense of what is working and what isn't. Again, only more time will tell though. Slow cooldown afterwards. Light stretching and drills for 15 min.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

AM-I managed to get Penny's Garmin up and running. What a cool toy! But I'm not sure that I want to shell out the money to buy one still. Distance measurements were within feet actually actually at some points of what I had measured with an odometer or by just plain pacing things out by my own pace sense. But there were a couple that came up short and others I had overshot by .05 or so in places.  Real time pace measurement has a lag that is a little annoying, making it difficult to correlate heart rate data from my own monitor. Otherwise I would love to get this for Christmas from one of my relatives who may be reading this. Hint, Hint.

11 miles total. 1:10:37 with warmup and cooldown.

PM-5 miles easy. No time, just ran as I felt.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Mon, Nov 12, 2007 at 16:00:31

Great running Steve as always. I really like the Garmin it does help especially when your running in a different area where you have no clue what the measured distance is. Have a great week.

From Clay on Tue, Nov 13, 2007 at 20:18:53

I have the Garmin 305 and I love it, it is pretty close on distance, its pretty cool. Great workout too...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy wakeup run up and back through the Draper foothills. 6 miles 7:10 avg. Windy on the way up. But nice on the way back. Could not even hear my footsteps. 70+% mhr range.

PM-I managed to get out for an easy 4 mile run this evening. 7-7:20/mi. avg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nick on Tue, Nov 13, 2007 at 23:00:29

I just saw your new 10k goal. Awesome! You have the ability to go get it!

From James on Wed, Nov 14, 2007 at 14:56:08

I noticed your old blog is on the lost sheep part of the blog. You should ask Sasha to get rid of it or you should just unclick the option box that makes it public.

Nice running lately!

From Sasha Pachev on Wed, Nov 14, 2007 at 15:02:20

I've fixed it. Steve is now just a dark horse, not a lost sheep :-)

From James on Wed, Nov 14, 2007 at 15:03:46

That is more like the Steve I know!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.003.1019.10

AM-The "Eventful Half Marathon" this morning up to the Draper trail and South Mountain area. Tough going up but worth it for the strength that this workout gives. 4 miles at 5:48-6:00/mi going up. 1mile jog, then 4x4 min hard going up and down with equal rest interval times. Yuck! Talk about lactic city on the ups. Cooldown and light stretching. 1:19:21 total time. Going to feel this one in the legs on tomorrows recovery run I think.

PM- Easy 6 miles out and about. 65-70 percent mhr. No time. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From brent on Wed, Nov 14, 2007 at 20:52:15

Dark Horse, awesome workout, easy 6 after, impressive.

From wheakory on Wed, Nov 14, 2007 at 23:49:30

I can't believe the speed that you have. Your just a natural... I wish I could have some. Nice run Steve very impressive as always.

From steve ashbaker on Thu, Nov 15, 2007 at 12:54:06

Thanks Kory, but it's not all speed and talent. I work harder than most people think. They just aren't there to see it..But thanks for the compliment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 5 miles this morning for recovery. 7:02 avg pace/mi. 70% mhr avg. I am thinking of doing a race soon to break up the training routine a little.

PM-Another easy 5 miles at 6:45-7:20 pace. 70-75% mhr. Sandy 7th east route.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Thu, Nov 15, 2007 at 14:05:08

Nice workout yesterday! Any good races coming up that you have in mind?

From steve ashbaker on Thu, Nov 15, 2007 at 14:34:54

Two, Thanksgiving 4 miler and the Human Race in Draper. You also?

From James on Thu, Nov 15, 2007 at 20:08:28

I don't know what I will be running, probably a turkey trot and whatever I can find in December.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Ran a mediu-easy 6 miler down towards the JT trail and back. Took Garmin and a monitor with me to get a rough aerobic pace test. 7-7:06/mi at 118-122 bpm. roughly 70% mhr. Aerobic profile actually improved a bit today. Moved to a 6:00 min pace at 144 bpm and 5:34/mi at 154 bpm. Cooldown for a mile and light stretching. Got an appointment to see a chiropractor this afternoon and I'm looking forward to it as I have noticed that my armswing feels off along with some tightening on my right hamstring muscle. This may be cutting into my economy and form but I'm not sure however.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bethany on Fri, Nov 16, 2007 at 23:37:15

How do you like the chiro? I am kind of interested in what people think. I have been hearing good and bad. Does it really help your running?

From Bethany on Fri, Nov 16, 2007 at 23:37:41

Oh and hows that baby? Hope all is well for you!

From Penny on Sat, Nov 17, 2007 at 20:29:38

Hey Steve

I'm glad you're getting good use out of the garmin. I'm going to try to get back out there this week. Do you want me to stop by and grab it or would you rather drop it off here? Let me know :)

From James on Sat, Nov 17, 2007 at 20:51:25

Bethany,

I think a little tune up now and then really helps, as well as a good massage. That reminds me I need to do both! Like anything else you have to be a good consumer and shop around for the best one. Also misuse can play a part in how much help doctors, chiropractors, supplements, medicine, or anything else can be to you. I have went to a few chiropractors that I really like. Ellis in Brigham and Stucky in Hyrum are very good.

From Bethany on Sat, Nov 17, 2007 at 23:56:46

Good to know. Thanks James! I always appreciate input.

From steve ashbaker on Sun, Nov 18, 2007 at 11:38:29

Bethany, I left my comment on your blog in case you don't see it here.

From steve ashbaker on Sun, Nov 18, 2007 at 11:39:17

You also James,

Race: FAIRMONT PARK 5K TURKEY TROT (3.1 Miles) 00:16:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.1010.10

I decided that I was not going to race yet after everything happening lately but I couldn't resist. Especially when there is cash and fabulous prizes to be had.  The race was run 4 laps around the park about half on the grass and half on the pathways. Down about 1% incline one side and then back up on the grass and through the trees. Then up and over the bridge and around the duck pond.  Last year they ran only 3 laps and some people said that they came up way short on distance so I'm not sure how accurate this course was. But it was basically a cross country course and a heck of a lot fun especially when you are lapping people and they are cheering you on. I almost fell into the creek trying to get around somebody on the bridge!  Afterwards I went home with a $100 dollar check and a smile on my face. I kinda like this cross country running thing, my only regret is I wish I had done it when I was younger also.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Clay on Sun, Nov 18, 2007 at 11:52:21

Great job on the win dude, that was an awesome run...

From Lybi on Sun, Nov 18, 2007 at 12:03:39

Wow Steve--you're in the money! Great job, you made it sound easy.

From steve ashbaker on Sun, Nov 18, 2007 at 12:20:28

Thanks, Not easy but it was fun.

From James on Sun, Nov 18, 2007 at 13:05:40

You have to love the turkey trots! Nice win too. I haven't seen too many that give away money, that is great. Did you get a turkey as well?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy distance day of 10 miles. Going to start a buildup now that I have had some easier weeks to recoup from racing. 10 miles easy. No time.
PM-Another 10 miles easy out to South Mountain and back while listening to some vintage New Order/ Joy Division. What can I say I'm a child of the 80's!  6:45/7min/mi. Stretching afterwords. Boy that chiro did me a lot of good. He is a good aquaintance of  Paul and Jame's chiropractor. I can actually touch my toes now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Mon, Nov 19, 2007 at 20:56:33

Dark Horse, what is your next race? 20 miles just for fun, that is awesome. Happy thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.006.000.0015.00

AM-LT run this morning up to Draper trail point and back via State St. First warmup mi was a little quick coming in at 7:01. Started my watch for 3x11 minutes with 2 min slow recovery at 7-7:30/mi. Mainly effort based. Last mile downhill 114th in 5:13/mi pace. Short cooldown because of time restrictions.

PM-6 miles easy 7-7:30/mi. with 8min mile warmup. Neighborhood loop. Getting raw out here tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Aerobic resistance ten miler this morning down to the trail and around the bridge. I had a rather sobering observation this morning. I was looking at a Japanese website of the Chiba International Eikeden half-marathon and if you think you are really good, take a look at this race beacause it has a way of bringing you back down to reality. A 1:10 half pr might get you 400th place. And a 1:08, mmm, maybe 300th if you have room and enough gas to have any sort of kick at the end. The Japanese do not fool around when it comes to racing, hundreds of guys running at 5/min/mi pace or so in this race. The training and organization of clubs, camps, coaches and especially runners blows me away. I can't help but wonder what the United States could produce with a system like that. It really made me standback for a minute and a rather long one at that. Makes ya kind of wonder what it is really possible. / 10 miles total/ 6-6:41/mi avg. pace. /

PM-Easy 5 miles at 6:45-7:04. 7:30/mi. warmup. 7th east rolling loop course. Had to edit the early morning entry for errors. I need to go back to school and learn how to write properly!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Wed, Nov 21, 2007 at 20:00:23

Steve, no doubt, feel like the lone (ranger) runner, in the winter time. I had an experience similar on Japanese runners. Honolulu marathon, Japanese running club brought their own coaches with drills, warmups, uniforms, everyting together. Quite a sight. Have a Happy thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- Slept in today because I was so tired from waking up so often. Babies don't know how to tell time and have voracious appetites you know.. But I still managed to get 4 miles in before Thanksgiving dinner. Since my wife just had a baby my Dad and Mom took the whole family to Little America this year which was absolutely decadent but so good. yummm...  King Crab, Turkey and all the trimmings topped off with freshly dipped chocolate strawberries for dessert. Thanks Dad, that was great.

PM- Waited 6 hrs to digest the feast I took in today and started a very slow jog which gradually wound into a nice run. Finished at a pretty good clip. Last mile in 6:42/mi. Total time-6 miles in 45:06.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Sat, Nov 24, 2007 at 11:07:22

Steve:

I think you and I were the only ones doing a PM run on Thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles today and no more because of everything going on today. Tired and a little down today. 7-7:30/mi pace out and back on 106th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.004.0020.00

AM-Good workout today with 12 miles total overall. 3 mile aerobic resistance. 6-6:32/mi going up to the course. Ran 4x1mile in 5:13, 5:13, 5:10, 4:57. Last mile was tough but definitely doable. Fun too! All with a 1 min rest interval. Draper Park road mile. 1% down then back 1% up for half mile approximately. turned for home after a minute easy and slowly wound back up to MP speed. 5:48-5:17/mi pace back down to home. 1:19 last quarter at 154 bpm. Things are starting to feel sharp, but it is unfortunately time to phase out the hard workouts and concentrate on base building again.

PM-8 miles very easy on the treadmill at 7-8min/mi. at 1% incline. 59 :37 total time. 7/min mi at 118-124 bpm THR. 65-70% MHR.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Sun, Nov 25, 2007 at 11:05:21

Nice workout. Are you still planning on Phoenix Rock 'n' Roll in January?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

AM-10 miles easy in 1:10:11 up through Wasatch boulevard and back. last 4 miles down at 6:42-6:36/mi. Relaxing..

PM-Starting to feel recovered this evening so I listened to my body and pushed a little. 6 miles with 4 miles at 5:36-6min/mi. Felt ridiculously easy this evening. 7th east loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.003.0011.00

AM-Gotta love Monday, just getting in a workout can be challenging at times. Went out for a quick one this morning. 4 miles at 7-7:30/mi. 65-70% mhr.

PM-VO2 max run during lunch hour. 2x1.5mi  in 7:28 and 7:22. THR-165-170 bpm. 2 min rest interval at 7min pace. Felt really smooth on my form and footstrike. 7th east run. 2 mile cooldown. Beautiful weather this afternoon with only a slight breeze. 7 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Tue, Nov 27, 2007 at 22:22:27

Hey Ashman, are you for sure not doing PF Changs? If you decide to do it afterall James and I can give you free room and board. The only requirement is that you must inspire us by telling running stories.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-6 mile recovery run this morning. Started out at a nice easy pace and worked up to 6:30ish pace for the last three miles. Out towards the JRT and back up to home. Kind of freakish how I experienced three different temp shifts on the way out. First it felt like 40+ then 20 or so then back to mid 40s and it's really not that much of an elevation change-200 ft total maybe.

PM1-8 miles on my lunch hour. No time but somewhere around 6:30 pace. Toweled off, changed real quick and went back to work outside. Feels good to run at this time of day as I feel re-energized going back to work. Tough to eat on the go however. PB@J with an orange and apple. Made a huge difference going into my next run instead wolfing down a convienience store burrito. Less fallout afterwards too!

PM2-6 miles on the treadmill at 7-7:30/mi. 65-70% mhr. Felt good but I was really hungry afterwards. Weighed in at 136 lbs. Yikes! and I'm 6'2! Alan Culpepper is the same height and weight to give you an idea so that may not be a bad thing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ethan on Tue, Nov 27, 2007 at 23:14:13

Your doing great Steve, Definitely not slacking off for the winter. I have been trying to get back on track. The malaise has hit me...

From Benn on Wed, Nov 28, 2007 at 06:14:33

Wow you are awesome!! You give me no reason to make excuses at all! How do you manage the time to get all these runs in? You obviously are in elite condition especially if 136. I am 166 and the same height as you and definitely not as muscular. I got a ways to go I suppose. I'm looking forward to a 10/08 shattering my 4:26 marathon PR by an hour or more. What are in your sights lately?

From Brent on Wed, Nov 28, 2007 at 22:39:04

Steve, you have really had some awesome days running the last few weeks. Will the dark horse soon return at a race?

From steve ashbaker on Wed, Nov 28, 2007 at 23:47:32

I may pop up somewhere local for a Jingle run 5k of some sort but no marathons until Spring though. Thanks for your comments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-6 miles easy at 7/ min pace. Icy and brrrr this morning. 

PM1-8 miles at 6:30 ish pace during lunch. Nice to see the sun finally! 

PM2-6 mile aerobic pace test on the treadmill tonight. Encouraging to say the least. 6/min-7:30/mile pace. 65-80% mhr. Gotta get to bed soon so no long entrys tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.002.000.0015.00

AM-9 miles this morning with 6 aerobic resistance aka Tinman Tempo miles all sub-six with 2 coming down back home at 5:28 and 5:34. 7th east course. Excellent workout that worked well for me this morning. Comin back for more later. Still wearing shorts, none those sissy tights for me! Just kidding, I say that as I'm getting ready to head out to the garage to look for some in storage somewhere.

PM-6 miles tonight easy-medium pace. Started out loafing through the back alley and then opened up to what Sasha calls "Impress the Public Pace." Sorry Sasha, I just thought that was funny the way you coined that term. He is right however and I too have been guilty on occasion, but it felt ok and I was having fun so what the heck let's go for a little fartlek run. 6 miles total, no time. Draper Christmas loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, Nov 30, 2007 at 12:10:05

Great job Steve your really rolling out the miles. How's the sleeping going with the baby? Thank for your advice I did read the information on letsrun.com on John Kellogg, and your right about the aerobic base information, that building that up will cause you a better performance in your races if you train that way.

From steve ashbaker on Fri, Nov 30, 2007 at 15:35:52

Yeah, I keep telling myself I need to start a base period of only aerobic running but I'm having fun right now doing the speed and occasional race. I'm phasing it out as I did 3 VO2 max miles instead of 4 in a workout the other day. I'm still going to keep the marathon pace run though as these are not anaerobic in nature per say..

From steve ashbaker on Fri, Nov 30, 2007 at 15:38:17

Oh yeah, that thing they call sleep? We'll get plenty when we die right?

From wheakory on Fri, Nov 30, 2007 at 18:32:00

When we die were going to be running on th e streets of gold in heaven.

I'm going to also keep a MP run once a week just to have at least one faster run. Running slower and building the base aerobic miles seems to be the key to a great performance when you start racing from what Paul and you have said and what reading I've been doing. I'm looking forward to this type of training for now.

From steve ashbaker on Sat, Dec 01, 2007 at 00:19:37

Amen to that Kory.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles easy on the Sandy Parkway trail. 60-70% mhr. 

PM-6 miles easy tonight on the treadmill at 60-70% mhr. Long run tomorrow with a few MP miles added in so just real easy miles. Lots of miles this week. I say to heck with the 10% rule! Who made that up anyway?  Just use common sense when you increase and listen to your body for heaven sake. George Sheehan once said "We are all an experiment of one"  I like that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

AM- 16 mile long run today. Warmed up for 2 miles and progressed to 6/min/mi for 2 more and then began progressing into it noting perception of effort, heart rate, etc. Kept pace on track with split timer and lap counter indoors. 2 miles at 5:48-5:46, then down to 5:42, 5:40, 5:38 with THR at 148-152 and 5:33, 5:29, 5:30 at 154-156 bpm. Felt smooth but not quite as good as I wanted. I think a cutback week is necessary now to recover and consolidate my gains. Cut back to 90-100 miles next week and try for 110 and then maybe 120 miles/wk. I think it will be pretty manageable, especially when I drop the LT and VO2 max workouts. Cooldown afterwards.

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

AM-10 miles easy this morning. So much ice to trip over. Yikes! 

PM-10 miles easy this evening. Warmed up on the mill, then took to the streets. Draper loop course. 6:45-7:30/mi with the bulk of the run around 6:50-7/min/mi. pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bethany on Mon, Dec 03, 2007 at 22:47:44

Looks like a couple of nice runs. Hope the ice didnt take you down. Thats always a bummer!

From Brent on Tue, Dec 04, 2007 at 14:07:48

Steve, I like the "dark horse", it is a great name for the rebound kid. It takes real dedication to in 2 x 10 miles the same day this time of year.

No doubt, a run in the sun is great. It seems we have much the same schedule, not ample time in the morning, with some 2 a days.

Stay Cool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles easy in the morning around 7/min mi with easy 8:30/mi warm up. 7th east out and back. 60-70% mhr.

PM-6 miles with 4 at 6:20-30ish pace. Felt snappy but could feel a scratch in my throat later. Here comes a virus I just know it.

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

AM-6 miles very easy. No time. 7th east out and back. Yep, I gotta virus of some sort. Everybody at work had it and I guess it was my turn to partake. Oh well, take it easy until it clears. I hate it when this happens, same time as last year it seems. I was planning to run a nice little 13 miler with some fartlek on the hills. Scrub that mission.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Wed, Dec 05, 2007 at 18:37:17

Better to get it now then when you are full blown into your training like what happened to me in September. Get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No entry today. Virus is still lingering and making me a little under the weather so training hard like last week seems pointless right now. I think it will only make me more sick. Whenever you go over a 100 miles a week this time of year you take a big chance in opening the door to these bugs. I swear my son's preschool is a secret government lab with all the bugs that are there!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Fri, Dec 07, 2007 at 14:41:39

Good job on takeing the time off. And I agree with the preschool thing, I have one in preschool as well. Never ending coughing, diaraha, throwing up and the list goes on.

From Sasha Pachev on Fri, Dec 07, 2007 at 14:46:35

That is one reason we home school.

From josse on Fri, Dec 07, 2007 at 14:49:31

I'm not equipped to be a home schooling mom. Wish I had the patience but I just don't. May be if my husband worked form home I could but that is not going to happen any time soon.

From steve ashbaker on Sat, Dec 08, 2007 at 10:37:35

I have to echo Josse, homeschooling is not a practical alternative with our current situation. Besides, Ian really enjoys the field trips and playing with with the other kids.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.003.000.0010.00

Felt better this evening and after being out working in the rain, running in the snow now did not seem appealing. Hopped on the treadmill and went for a 10 mile progressive pace run. Moved into a 6:40/mi pace rather quickly after only a couple minutes of slow jogging. After mile 3 was cruising right along at a 5:42/mi pace for about 2 miles, then 5:36, 5:33, 5:18 and finished with a 5:13/mi. 1% incline. THR-152-168bpm. THR was a bit high on the faster miles, probably a result of this weird kindervirus. I have noticed that using a fan can maximize things and bring the heartrate down quite a bit, not to mention the fact that you also do not have to drip sweat all over the place. The run went well with all things considered however, and did not feel overly exertive. 10 miles total this evening. 59:11 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.002.000.0020.00

AM-Went out to the indoor track for 12 miles with 6 at MP effort. Too many laps to count for split taking being that it is a small track. Estimate 5:10-5:32? pace.


PM-8 easy miles with a fast 4:59/mi. at the end. Not in the best of moods considering what I saw in the latest poll results for Mitt Romney. I will not expound too much on the topic as this blog is not a platform for political commentary. Needless to say it is not so much for the fact that Romney has fallen way behind in the GOP Iowa race, rather however it is that his recent speech has made him more vulnerable to attack than ever before now as evidenced by the recent polls and commentaries everywhere. So many Americans still cling to the old stereotypes and misconceptions about the LDS faith that it breaks my heart to hear such things. So I go now to read 3 Nephi 11, reaffirming what the spirit has already revealed to me once before, that regardless what others may say or believe, I know with a firm conviction that Jesus is the Christ and as such I also am a Christian.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Clay on Mon, Dec 10, 2007 at 13:21:59

Amen to everything you just said, I would think the adversary has alot to do with it too... Nice job on the run, it always good to get in a twenty miler this time of year.

From ArmyRunner on Mon, Dec 10, 2007 at 15:51:08

Steve,

Give me or Sasha a call today if you can.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles easy.

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

AM-4 miles easy. 60-70% mhr.

PM-8 miles easy 70-75% mhr. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.006.000.0015.00

AM-5 miles 65-70% mhr.

PM-10 miles with 3x2 mile AT intervals. 5 minute recovery at 7/min pace. 85-90% mhr. Indoor track. Getting past this cold and the lower mileage made this workout strong tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bethany on Thu, Dec 13, 2007 at 12:23:04

Oh, nothing better than a post cold recovery run. Great run (s)!

From steve ashbaker on Thu, Dec 13, 2007 at 20:02:10

Yeah, I felt like PRE at the Millrose indoor mile!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-5 miles easy. 70% mhr

PM-8 miles easy 70-80% mhr. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Fri, Dec 14, 2007 at 17:21:13

Pretty consistent training this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.001.001.0012.00

Single workout today, stayed up too late watching Leno. Went for a 12 mile progressive run on the treadmill to compare fitness and hr levels from previous tests. I feel really optimistic as my fitness has improved overall since the Ogden Marathon by about 4-6 secs per mile. 12 miles total at 1% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Sat, Dec 15, 2007 at 01:23:07

Nice run. How were your speeds on the progressive run? How are you feeling.

From steve ashbaker on Sat, Dec 15, 2007 at 10:52:13

The last mile was at 12 mph or 5/min with 1% incline. MP miles were in the mid 5:20s and as the run progressed felt more comfortable. The heart rate is what really got my attention though, it was on average about 2-4 bpm lower on average on the various points and speeds. Conditions were almost identical indoors to last June so I don't believe that this was a fluke.

From steve ashbaker on Sat, Dec 15, 2007 at 10:56:56

I do these tests indoors, the data is easier to obtain and is in real time literally.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.001.000.0018.00

AM-10 miles with 4 miles fast at MP effort. Draper loop. 85-90% mhr. Much easier to run hard and recover on the weekends. It's amazing how much I can get in vs weekdays.

PM-8 miles easy recovery run out to the JRT. 60-70% mhr.  Nice to workout in the sun for once.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Dec 15, 2007 at 21:53:22

Ashman, I am impressed how you can push out MP miles in the cold. Great work.

25 commando points for the great effort.

B of BS Rools out

From steve ashbaker on Sun, Dec 16, 2007 at 00:58:34

One word, cafFEINE!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It's been crazy at work lately as well at home and sometimes we have to decide where our priorities are as there is only so much of me to spread around. So gosh, only one workout today! 10 miles easy at 7-6:40/mi. pace.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.001.000.0011.00

11 miles with 6 miles in 5:30-5:22/mi on the shoebox track at Dimple Dell. Hasty cooldown in order to get home on time.

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 miles today, shoveled snow, worked and took care of family today. Too much going on today period.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.001.000.0010.00

Progressive 10 mile on the treadmill with 4 miles in the 5:45-5:32/mi, finishing with a quick 5:18/mi at the end. .5-1% incline on two treadmills. Slower, then onto the faster Precor. 85-90% mhr.

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

10 miles easy 65-70% mhr on the treadmill. 6:48-7:30/mi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.009.000.0016.00

Olympic oval today for some quality work in order to keep my fitness up due to the lack of mileage this week. Went way better than I expected, 3x3 miles with 1 lap easy in between. Splits were in the 5:13-5:20 range. THR-156-162 bpm. Felt good for the first set and got progressively harder until 2nd mile of the 3rd set where I could really feel the pace in my legs. Last mile got slower so I decided to terminate the workout as I was feeling a little dizzy. Grabbed a huge Coke from the concession stand and stretched for a while as I watched Apollo Ohno run his short track heat on the inner ice.  Not eating enough carbs and my weight shows it as I am down to a hefty 136 from 141 lbs around October.  I've noticed because I work outside I actually lose weight in the winter as vs the opposite dilemma for most people who tend to gain it. Then, during the summer I gain it back. Time to head over to the local Chinese buffet for crab legs and spring rolls!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles listening to Joy Division. Very easy run...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No time today as I am busy cleaning house, seeing family etc. And generally getting things ready for the big day tomorrow so only 5 miles easy jogging followed by traditional Christmas dinner refueling. 5 miles 7:30/mi pace avg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.003.000.0013.00

Medium long run with a progressively faster pace and alternating hill incline. 13 miles total on the treadmill with 10 miles in 58:26 starting easy and finishing fast. Last mile in 5:15 at 1% incline. Pretty good workout. THR-138-142 at 6/min mile. 146-152 for 5:33-27/mi. Final mile of 5:15 about 158-164 bpm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah on Tue, Dec 25, 2007 at 21:23:31

Merry Christmas to you, Kim and little ones.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Another 10 miler today indoors with 4 miles between 5:27 and 5:45. Ran as my body dictated and enjoyed the run tonight. 1:03:08 total time. Light stretching afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.003.000.0010.00

A strong 10 miler with 6 miles run progresively just nudging the hurt zone at the end. Felt surprisingly strong in the 5:18-5:24 range. THR drop to 136-140 for 6min/mi. And 152-156 for 5:20-5:30/mi range. I'm running 5:18 pace and it feels like an easy half marathon which tells me I'm possibly starting to make a breakthrough again in my running. Strange as I'm not running two a day anymore and I am actually gaining fitness instead of losing it! Indoor track for 10 miles total in 57:04.

I'm going to run 13-16 miles with 10 miles of  marathon pace in the middle at the Olympic Oval on Saturday morning. If anyone is interested in running with me I would love the company as these runs get tough both physically and mentally sometimes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Michelle on Fri, Dec 28, 2007 at 17:30:21

Sounds like your getting your running Christmas present! Faster pace and less effort sounds WAY good to me!

From steve ashbaker on Sat, Dec 29, 2007 at 15:40:45

Yeah, and it's vindicating in some ways.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles today on the treadmill at 6:20-40ish pace. 40:36 total with warmup. 65-75% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.006.000.0021.00

AM-Olympic Oval today for a quality long run. Did the best I could to run it considering the crowd and the press on the track. The Olympic ice track time trials were being conducted on the ice this morning so this made for an interesting run. I loved running hard at the sound of the recorded gun and the announcer at the sideline. It helped make the run kinda fun.. And it gave the St George Running Center and Fast Running Blog some good exposure as I wore my jersey today instead of the usual longsleeved fare. The workout consisted of 4x3 miles alternating threshold with marathon pace effort and 1 mile easy in between sets. Ran a little extra in between to make sure I was on pace still. Tough to call the pace however except fot the back stretch 200m markers where I hit consistent splits of 5:12-5:26 and where I also did not have to move out of my lane very often.  A quick cooldown and I was out of there!

PM-4 mile jog on the mill while my son was crashing my new helicopter I got for Christmas into the roof and walls. Naturally, my heart rate went through the roof and wall also..

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Comments
From wheakory on Sat, Dec 29, 2007 at 21:55:20

Steve nice workout. Your speed really impresses me. I can't believe how fast you can run. You've got the talent to do a lot of great things.

From Scott Zincone on Sat, Dec 29, 2007 at 22:45:29

I got a new helicopter-like toy for Christmas myself. I looks like a mosquito with two rotor blades. So far all I can do is make it hit the ceiling then try to catch it in my hand before it crashes to the floor. Those t.v. commercials with the kids flying through and around the living room furniture make it look so easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Yikes! yet another cold this winter. I don't understand it, last year I had only one and I was exposed to hundreds of people a day. Legs felt good however so I went for a jog on the treadmill.  My heart rate was elevated obviously, but I'm not worried as I know some changes have taken place now. I just wish that the Del Sol relay did not clash with the Striders 5k. I want to focus on the circuit again this year and that is going to be tough enough with my accounting classes, work, new baby etc. On the other hand I'm really looking forward to the relay too. Oh well I'll do my best and let the chips fall where they may. I do it every year.. 4 miles easy recovery. No time taken.

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. I want to get a rest day in and then see where I am at. Besides, I have some reading I need to focus on for my accounting class which has been something I really enjoy now after being out of school for so long.  I'm still entertaining thoughts of opening a buisness one day and hopefully this will pay off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Tue, Jan 01, 2008 at 12:51:11

You can never get enough education. I pray that you excel in whatever you want to do Steve. God Bless and Happy New Year.

From steve ashbaker on Wed, Jan 02, 2008 at 01:39:24

Thanks Kory, You also friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2493.51592.70273.9991.903452.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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