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SALT LAKE TRACK CLUB 5K

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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
1925.20295.40170.3053.452444.35
Night Sleep Time: 11.00Nap Time: 2.00Total Sleep Time: 13.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.003.0010.00

Hey! Fantastic 10 miler tonight. I hopped on the mill and decided to put in some VO2 max miles. Excellent workout considering it was in training shoes. Total time-21:26. I wish I could get in more miles but has been difficult lately, however I won't give up and eventually I'm going to get things arranged in my life so that they will work with me and not against me anymore. Major changes soon to take place that I hope will put my family and I on the road to prosperity and change. It's been an interesting year for personal growth as well as my running. The most important lesson learned is knowing I am not a victim of circumstance or what others may feel about their own life. Afterall Jesus said "Men are that they might have joy".  

 Happy New Year everybody and God Bless Everyone.

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

Just six easy recovery miles today. 41:13 total time with warmup and cooldown. avg 6:30-6:45/mi for the bulk of the run. THR-120-134 bpm. Feeling the effects of stress and a nasty cold still today. Treadmill at 1% incline.

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-5 mile easy miles rollin out of bed onto the melting tundra this morning. No time. Rather muggy today considering it was warmer at 5 am than it was at noon yesterday. Or pretty close anyway.

PM-8 more miles this time on the 114th street bobsled run tonight. Easy, no time taken. I just feel like leaving the watch at home in order to relax and just get into the flow. Sometimes you get enough structure and routine in life without having to add it to play time. Yes, that's right I said play time. R and R = running and relaxation in my book.

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 5 miles this morning. Being up with the baby, the lack of sleep and a cold is taking it's toll right now. So I think it's wise to keep the mileage down while keeping the intensity up a bit to hold onto my fitness level. I only hope that it will still be there when we need it the most at the Del Sol relay.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Sat, Jan 05, 2008 at 17:03:03

Smart move to take it easy. I am sure you will be fine for Del Sol.

From steve ashbaker on Sat, Jan 05, 2008 at 22:15:37

Yeah, probably so. I always do better when I can get away from old man winter for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0015.000.000.0018.00

Olympic Oval today for a rough and mentally grueling marathon pace run. It sure beats taking a chance of breaking something outside though. One thing I like about the track is that it doesn't lie, it is unfailingly fair and accurate. Good if your trying to get a handle on where your fitness may be at. However painfully bad for your morale if you believe that you are in better shape than you really are! 15 MP miles in 1:22:13 total time. Not feeling quite as snappy this week as vs last because of my recent sinus infection. So it is possible with the slowdown that almost inevitably occurs in the last 10k of a marathon that this is probably a true avg pace marker. If so I'll take it for a flat course at altitude any day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Sat, Jan 05, 2008 at 22:30:59

Steve,

It looks like you are getting in to great shape. Keep at it and you will be flying this year!

From wheakory on Sat, Jan 05, 2008 at 22:38:54

Nice pace and distance. You've had a lot going on with your studying and job and family. But you still manage to pull off great time and mileage. Your fitness is extremely impressive. Enjoy Sunday if you take it off.

From steve ashbaker on Sun, Jan 06, 2008 at 13:18:22

Im hoping that the length and intensity in the quality sessions will make up a little for the lack of overall mileage. It works to an extent, but you always run the risk of burnout and an ill timed peak. Especially if you are doing a lot of vo2 max work or short speed.

From Sasha Pachev on Wed, Jan 09, 2008 at 17:50:16

You just PR'd for the non-aided half en-route! Very good. This confirms my belief that you are really a 2:15 marathoner that just has never been in shape to actually do it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. I have decided to take today off. It feels good to feel in control of my running instead of the other way around sometimes. I like the feel of looking forward to my runs and enjoying them. I think to train for the sake of training is counterproductive sometimes. Maybe this is an excuse for my lack of mileage this week I don't know. On the other hand overall it's a good week based upon the fact that it was balanced with low and high mileage days, hard and easy days mixed with complete rest. So not so bad considering everything I guess.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, Jan 06, 2008 at 17:25:41

Sounds like the right track. Enjoy your day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just 6 easy miles at 6:30-7/min pace on the mill tonight.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.009.000.0013.00

Olympic oval for a workout of 3x3 miles at LT pace. 5:12-5:20/mi with 2 lap recovery at 6min/mi. Last Saturdays workout left me feeling a little dogged tonight. Some funny guy made a comment about our FRB jersey, I told him to get used to it because he would be seeing the back of it a lot on the circuit this year! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Thu, Jan 10, 2008 at 21:16:22

Steve, ran the Olympic oval last sunday after reading that you ran on it. It sure beats running on ice and snow. I am going to do it again this sunday for some kind of speed workout. How do you keep track of your pace in the oval? Do you use your Garmin inside?

Stay Cool, B of BS Rools out

From steve ashbaker on Thu, Jan 10, 2008 at 23:44:13

Brent, the oval is 442 meters long on the inside running lane. There are 400m marks at a few places depending on where you start. And yes, it is a great place to run during the winter with a good synthetic track and lots of people to talk to.

From steve ashbaker on Thu, Jan 10, 2008 at 23:47:12

You can either do the math at the end of the workout or you can pre figure the distance before the beginning of the workout and then compare against your splits. It may not be precise but it will be very close if you do the math correctly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another 6 miles easy for recovery at 6:45-6:50/mi.  THR-120-126 bpm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Jan 10, 2008 at 21:57:17

Steve, I need some of your speed. Nice workouts. I thought doing a LT maybe once a week now for me would be a good idea since I've built some good base miles over the last 5 weeks.

Steve you have the performance in you to run a 2:19 and lower.

Hows your account class going. I've thought about you in my prayers.

From Jon on Thu, Jan 10, 2008 at 23:04:39

How big is the apartment complex you are in charge of?

From Sasha Pachev on Thu, Jan 10, 2008 at 23:13:13

Speaking of which, if you convince James to move into your apartment complex, you'll have a permanent training partner.

From steve ashbaker on Thu, Jan 10, 2008 at 23:52:00

It is 12 buildings with 24 units in each building sitting on 19 acres of property. Are you thinking of moving here Jon?

From steve ashbaker on Thu, Jan 10, 2008 at 23:58:59

Thanks Kory, Believe it or not I included you in mine not to long ago also. I feel strongly about the benefit of mutual prayer between people. It is altruistic in nature and God smiles on it almost as much as a mother's prayer for her child. Just my belief not gospel necessarily. Accounting is going well so far. I just can't believe how large the numbering system is for keeping various accounts on the bookeeping side.

From steve ashbaker on Fri, Jan 11, 2008 at 00:03:18

Jon, I do have a boss that I report to and I work with a crew so no I don't have to do all of the snow removal myself!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

Aerobic resistance run with 10 miles at 5:24-5:36/mi. Ran at the local shoebox track as the oval is scheduled to be closed on the running track  a few days for some reason. Bummer, I really like that track. This one is tough to run on especially since I have to slow a little on the turns and it is small and also not measured accurately. Based on my pacing and others though, it seems to be about 11 laps to the mile instead of the 10 that they have measured it out to be. So time and pace is close, but not accurate for this track as usual. I hit consistent 29-31 sec laps depending on how many people I had to dodge. Last year before Ogden I was running 32-33 sec laps at this time of year so improvement on my PR is on the horizon possibly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Fri, Jan 11, 2008 at 08:00:17

Nice run, that PR will surely fall this year!

From Dave Holt on Fri, Jan 11, 2008 at 09:43:09

You're doing great through the winter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

An easy 6 miles tonight at 6:40-7/min pace. Easy jog at the end. Not much into it tonight as I struggled with some sleepiness before the workout. Managed to get with it after a bit and had a decent workout considering that I felt like Frankenstein this afternoon.

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

Easy to medium pace effort on the Jordan River Trail this morning. Most of the time I just meditated and tried to think of how I want to reconfigure my my training for a while. 6:30-45 pace for most of the run with 7/min mi pace for the first miles.

PM-4 miles easy. No time taken tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Olympic Oval tonight for a 6 mile LT run at 5:12-5:20/mi. last 800m in 2:34 at 164 bpm. Light stretching and cooldown aferwards.

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 recovery jog at 7:30-8 min/mi pace for 4 miles. HR a little high , however it was expected considering last nights Oval workout less than 12 hrs ago. Legs a little stiff but fine otherwise. THR- 60-70% mhr. 4 miles total.

PM-Decided to split up this mornings workout and run this evening also for better recovery. It always works better for me this way after doing a quality workout from the previous evening. 6 miles total in 41:36. 70-75% mhr. I ran a bit faster than I ought to have for a recovery day, but I chose not to run slower because I get really uncomfortable biomechanically running slower than 7min pace. I like to run to release stress and not just to train for the sake of training I suppose. To each his own right? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Jan 16, 2008 at 08:41:44

Stress release is also a key compenent of my motivation. I'm with you there Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Time for only one quick workout today. Went for a run in the shoebox track tonight and it went pretty well with pacing in the mid 5:20s to low 5:30 range. 10 miles total tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bethany on Thu, Jan 17, 2008 at 21:57:37

Ah come on! Your entries are inspirational from the sheer fact that you are getting in so many miles and staying so consistent. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy at 6-6:30ish pace tonight. Not much to say.

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 5 mile run at 7-7:30 pace to be fresh for tomorrows VO2 workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.003.5013.50

AM-VO2 workout with a long 2 mile rep in the middle in 9:56. 2 miles of slower AT work around the 5:20/mi range and 2x1200m at the beginning in the 70-73 sec range in order to get the mind and body ready for the longer rep. 2 lap rest in between sets. Met up with Tony and a guy from Judge named Luke, I chatted with both for a while about various things. Luke looks like a stallion out there the way he runs. Dark Horse out.

PM- 4 miles easy jogging. 60-65% mhr on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ArmyRunner on Mon, Jan 21, 2008 at 20:32:15

Luke from Judge is Luke Puskedra probably. He is a stallion as he has run something like a 4:07 mile as a junior in high school last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.004.1020.10

AM-Managed to get up at 4:30 in the morning to make it to the oval for some long intervals. Session as follows; 3x1000m in 3:05-3:07 and 3x1200m in 3:43-3:47. 1 lap jog rest in between reps. Ran them at 5k intensity but felt lethargic and really had to force the pace in the beginning. I was amazed that I had a resting heart rate to begin with this morning. 12 miles total with wamup and cooldown. Time to cut the intensity and pile on more miles now that baby is starting to sleep through the night a little.

PM-8 miles easy this evening. Very easy effort with snow and ice being a danger everywhere.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Mon, Jan 21, 2008 at 21:26:34

Dark Horse, very good workout, I wondered if the Oval would be open today. Hard to get sleep when getting up in the night. But, isn't it great.

B of BS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy recovery miles today at 65-70% mhr this morning.  Stretching and form drills for 20 min afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Jan 23, 2008 at 23:28:32

Steve nice recovery run after the hard workout yesterday. If I've never done a 1000m meter workout, how many intervals should I do you think for my first one?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.000.004.2511.75

Tough workout tonight especially with all the woggers clogging up the inside lane. Even after you explain nicely to them the etiquette of the track they still just look at you like your from another planet. Mix that up with the herds of kids darting out in front of you and makes for one heck of a Chicken Run 3 miler!

On to the workout; 4x200 accelerations in 35-37 to get the legs loosened up. Main part of the workout is my 2 mile long interval in 10:14, a 1200m in 3:49, and 2x800m in 2:32 and 2:29. Took a 1 minute rest interval in between reps. I did not feel too hot tonight and the legs didn't feel speedy for some reason either. Could be a little worn out from work and all the snow or gee, maybe I'm starting to get a little crazy with the VO2 work lately. Maybe both.. I just don't seem to be able to do two a days anymore and so I have been trying to make up for the lack of mileage with the sheer intensity of most key workouts. I'm waiting for the wheels to fall off here any day and I actually think I heard the them squeel a little tonight! One more mile easy at 7min pace and then started a 4 mile stretch in my trainers for at 5:28-5:44/mi. Quick cooldown and then dashed home to dinner and bed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Thu, Jan 24, 2008 at 20:40:07

Chicken run 3 miler, got to remember that one, have had many of those on summer parkway runs. V02 Max work? Tough workouts.

Stay cool, B of BS Rools out

From steve ashbaker on Fri, Jan 25, 2008 at 15:42:07

I should be more kind as were all trying to achieve a goal, it's just frustrating at times as it takes a fair amount of focus to run hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Did a 11 mile aerobic recovery run with some quick fartlek pickups for fun at the beginning. 

My wife gave me a special anniversary gift this evening in the form of two tickets to go see the "Spirit of The Marathon" last night at the Century theatre. It was packed and we almost did not get a seat as we had baby and stroller in tow. Very inspirational movie about the quest for personal excellence in all of us with profiles of both everyday marathoners battling their own issues, to elites in their ever exhausting pursuit for victory. Deena Kastor was wonderful to watch and is a natural both on screen as well as the roads.  Excellent cinematography as it was done in HD and was bright and vivid throughout the entire movie making you feel as if you were really there. I could almost feel the heavy and dizzying fatigue watching them claw themselves to the finish in agony and ecstasy.   A little heavy there I know... but accurate.  I'm curious to know if anyone else saw it and what they thought of the picture also.  Gotta run,  Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Logan on Fri, Jan 25, 2008 at 16:31:09

Nice workouts lately! The movie was great. Deena Kastor truly is an inspiration. Look forward to seeing you at Del Sol.

From wheakory on Fri, Jan 25, 2008 at 19:44:51

Nice run and fartlek efforts. I don't have an opinion of the movie, because I haven't seen it yet. I've only viewed the movie trailer, and it looks very inspiring.

Keep up the hard training.

From steve ashbaker on Fri, Jan 25, 2008 at 20:04:38

Logan, That movie made me want to go out and do 150 mile weeks right away! Thats how fired up it got me. Keep up the hard work, I know it will pay big dividends for you soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy hour of jogging tonight in the dark. Just needed to relax and take it easy to wind out the day.  I going to sit down tonight and draw up a plan for the next few months on specific mileage and workout patterns.  It's going to be ambitious and  it will take the sponsorship of a Japanese corporate team to make it happen. If I could have one wish in this life it would be that.  Hmm... I've really got my work cut out for me, but I say shoot for the stars and at the very least you will hit the moon. 

Oh, by the way I got tired of seeing that ugly fuzzy picture of me at St George this year so I put my bike up until I get a better profile of me.  Being winter I'm missing my bike so bear with me for a while. Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: SALT LAKE TRACK CLUB 5K (3.1 Miles) 00:16:23, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.1010.10

Tough running today as it seemed tough to really get going in the beginning and that tells me that it's time to lay off the VO2 work and somehow find a way to get the miles in. Sasha ran very strong and that tells me that he has an excellent base to work with now.  With time throughout the season it is my hope that all FRB team members will make such gains also. Wouldn't be pretty cool to have a large pack of blue running after the chase vehicle through the entire race! Let's get to work and figure out how to do this. Maybe have some group runs on the weekends and do blog workout reminders like I suggested to Sasha.  I'm going to start right away and get in at least 80 miles in for next week.  Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Sun, Jan 27, 2008 at 11:52:15

Excellent race Steve. Third place is impressive. I really liked your idea's about group runs. I wish I lived closer to you guys.

From Brent on Sun, Jan 27, 2008 at 12:17:13

Steve, nice race, 3rd place overall, 150 commando points. I seen you right behind Sasha, you must have made your move.

B of BS Rools out

From Adam RW on Sun, Jan 27, 2008 at 14:20:53

Steve, It was great talking to you again. I look forward to the 10K in a couple weeks. Strong race.

From Tom on Sun, Jan 27, 2008 at 18:28:48

Nice job on the race. I also really like the idea about some weekend group runs.

From Jon on Sun, Jan 27, 2008 at 19:21:14

I'm glad I could brighten your day on Cody's blog. And excellent job on the race- way to finish first from the FRB-ers.

From James on Mon, Jan 28, 2008 at 11:39:58

Great race! I think you are off to another good year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles this morning at conversation pace. Just wish I had somebody to converse with this early in the morning. 65-75%mhr.  Dimple Dell hill loop.

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 before the storm. I know it's coming but for now I don't want to think about it. 65-70% mhr.

PM-8 miles almost impossible to run at a decent pace with this muck.   Punch in, punchout...
 

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

Another workout logged. 9 miles easy 75-80% mhr. Question, Does spending all day shoveling snow and walking around count for anything? What if I moved with the shovel quickly getting my heart rate up.? Sorry, sounds screwy I know it's just the weather finally getting to me now!

PM-5 miles easy on the loop. 65-70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Logan on Wed, Jan 30, 2008 at 09:14:43

I think shoveling snow should count for crosstraining miles. I asked myself the same question you did.

From Brent on Wed, Jan 30, 2008 at 23:03:10

Darkhorse, no doubt, runners need to run, not move moutains of snow every 48 hours. We can't risk injury moving snow?

Stay Cool, B of BS Rools out

From steve ashbaker on Thu, Jan 31, 2008 at 13:04:56

I think I'm going to invest in some snowshoes perhaps.

From wheakory on Thu, Jan 31, 2008 at 14:00:54

Steve it counts because your heart rate goes up while throwing the heavy snow.

Your definitely staying busy. If you want you can come up and shovel my driveway? :-)

From Sasha Pachev on Thu, Jan 31, 2008 at 14:11:22

If you ran with the shovel it would. Just moving snow will not get your sustained HR even into 10:00 mile range.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Busy this morning seeing the doc on some issues so no morning workout but thats ok, it fits well to come back from yesterday evenings run and balance out the mileage and rest. This will hopefully set me up for some good workouts tomorrow or Saturday depending on which day will work best with the family.

PM-10 miles easy tonight at 6:30-7:00/mi. 70-75% mhr. Legs had some definite giddyup in them today, no doubt from backing off on the harder VO2 and AT workouts. Mileage is slowly coming up and hopefully I'll make 80 miles for the week with one medium pace and one MP workout this Saturday.

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-No time this morning so I just went out for a 2 mile jog very easy this morning, no time taken and I almost forgot to log it in. 60% mhr. 8-9 min pace.

PM-Another Oval workout tonight with nobody around on the track really which was good because I I did not have to contend with the usual traffic on lane 1.  I was feeling ok but not snappy however, and it took some convincing from mind to the legs that this was no time to just cruise and enjoy the scenery.  The first 6 miles went at about 6-6:10/mi excluding warmup. That part felt ok but accelerating past that felt foreign and my stomach later revealed that it also did not want to cooperate!  I am beginning to believe more and more as get older you really have to pay attention to your diet. When your twentysomething you can get away with the garbage because your metabolic processes work so much better but as you age the garbage in garbage out rule applies more and more.  I am embarassed to say this but what finally kicked me into gear was a couple of  high school cross country guys who were trying to show off for a couple of girls skating on the inner ice.  I thought at first nah, I'll let them have their fun and wait. But then one them looked to the side at me as he passed as if he were giving me that "catch me if you can"' kind of look.  "THATS IT! So you boys wanna race I thought to myself". I slowly began to reel them back in and nodded as  I went by, and then after 20 meters I would slow and let them come up again and then wave as I took off.  Hey, I know what your thinking, Steve is so immature.. but I say you gotta do what you gotta do to get the workout in right?   Dark Horse out.  

12 miles total with 5 miles at 5:18-5:24/mi.  Cooldown and light stretching afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jody on Sat, Feb 02, 2008 at 10:31:49

Way to show those high school kids! You do what you have to do to keep the Oval interesting.

From Adam RW on Sat, Feb 02, 2008 at 15:10:24

Anything to break up running in a circle. I'm sure it gave you an added adrenal boost...

From Brent on Thu, Feb 07, 2008 at 19:40:47

Darkhorse, running against the wind, without Bob, I would do the same thing to the high schoolers if I had your speed. I hate anyone to pass me on a run. I will always give chase as long as I can. Often times it gives me incentive to pass them back and hold them off. Good way to get a fun fartlek workout.

Stay Cool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Busy day for me and thats all I have to say about it. I was really hoping to get an 80 mile week in but somehow only managed 70 and yes, I feel like I'm slacking but sometimes you just have to go with the flow and do the best you can.  I know that 70 is a lot for some people and in perspective I agree but when you compete at a high level it is not enough to get to the top or even near it.   I wish I could go back to the days when I first started to run. Running then was a very enjoyable, almost creative way of  being.  I suppose I should really focus on savoring and being grateful for what God has given me and not always moaning the fact as to why I can't be more.  I am grateful.. I just need to feel it when I run now.  

6 miles/ treadmill at 6:30-6/min mi. 1 mile warmup with 3 at 6:30ish and the last 2 at 6min/mi. 70-80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Mon, Feb 04, 2008 at 12:37:04

Do you speak Russian?

I only know a few words, but learning more is one of my long term goals.

From steve ashbaker on Mon, Feb 04, 2008 at 19:29:16

A little, I can read it much better than speak it. I picked it up from Sasha and school a while back ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today at 6:30-6:42/mi.  Just cruising and enjoying the traffic!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.004.000.0017.00

AM-Easy 5 miles at 4:30 am. 7-7:30/mi.  I woke up really early with this idea buzzing through my mind yet again. I want to create a running and coaching program that is geared towards runners of most abilities. However, I'm not interested in doing an elite program. I want to form a weekly group of people who want to run but are not quite sure how to go about it and who also may have unique obstacles and challenges.  I called  Kinkos today and got a quote on some things. Talked with a couple of friends of mine in the buisness world. and we all thought it was a great idea.  I'm going to supplement it with personal consultation and e-mail complete with an outline of individual goals. Possibly a group compact also. If anyone is interested in either joining or assisting me please send me a private message and we can disscuss this more closely.  I have to go now to meet with somebody who is interested in joining this group.  I am really on fire about doing something like this as I could have used something like this in the beginning for support and education.

PM-Medium effort LT session of 4x1 mile at Dimple Dell recreation center. 5:20-5:28/mile pace effort. 1 lap easy recovery. 85-90% mhr.  12 miles total for the workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Feb 08, 2008 at 09:20:51

Cool idea Steve. Best of luck!

From Sasha Pachev on Fri, Feb 08, 2008 at 21:16:46

Make sure to post it on the forum with all of the details you would put on the flier. I can then link to it on the featured announcements section on the right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 mile recovery run tonight on the mill. 6-7/min pace with the bulk of the run around 6:40/mi or so.  Watched the Big Idea on CNBC to get through the mill workout. 8 miles total at 70-75% mhr with 1 mile at 80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Medium pace aerobic resistance run at 5:45-6/min/mi. This is a progressive workout I learned from reading about the training methods of Canova the great Italian coach who produces the best distance runners in the world including Olympic champ Stefano Baldini. I love this workout because it gives me the most bang for the aerobic buck without wasting a lot of time training or recovering. It also teaches the body and mind to run more efficiently at marathon pace slowly easing in and out of your steady state until you start to feel comfortable and efficient.  3 miles at 6/min smoothly transitioning to 5:45/mi for 3 more miles. 80-85%mhr. 7th east out and back course. Felt smooth and strong at the end.  Slow cooldown with some stretching and drills for 15 min.     Dark Horse out..

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

Easy 8 miles tonight on the 7th east loop.  No time, just easy jogging. Nice to see the sun out again hallelujiah!  Awesome run.    Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Fri, Feb 08, 2008 at 21:00:36

Hey Darkhorse, if there high schoolers showing off at the race, you will smoke them. Good luck. I hope the road and weather conditions are good for the race.

B of BS Rools out

Race: Salt lake City Track Club 10k (6.2 Miles) 00:33:02, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.003.0010.00

Tough race today as Sasha had more umph at the end and I just had more peanut butter in my legs! He is a tough one to crack at all to begin with. We had fun though and I helped Benjamin get through his own trial of fire at the end. Overall, good conditions and good organization. Just gotta put more miles in I guess. I logged a total of 59 miles for the week and I really need to get 80 for optimal results.

I have a new coaching website up and once I get some more functionality to it I will tag it to the Fastrunning blog. It is going to have weekly training articles and a place to post comments and receive info on how to obtain more personalised instruction. Well, I better get moving as it's getting dark and I'm getting hungry too. I don't run well on an empty stomach. And those of you who know me know that if I lose any more weight I will probably dissappear!

Dark Horse out..


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Mon, Feb 11, 2008 at 20:23:04

Darkhorse, 100 commando points for winning your division and another 25 for running Benn in.

Stay Cool, Running Against the Wind, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 easy miles of jogging just to help circulation and recovery some more.

PM-6 miles total with 4 miles in 6:55, 6:45, 6:33 and 6:05 respectively. 75-80% mhr. The run felt easy with no undue soreness or stiffness from the 10k. 75-80% mhr. 7th east course out and back.



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Tue, Feb 12, 2008 at 22:26:43

Fun progression. I like those workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mile medium pace aerobic resistance run on the mill at 6-6:30/mi. 75-80% mhr. I have been busy but you can see the basic outline of my new site here at Salt Lake Running Coach

When the site is fully functional it will have some really useful content including tips of the trade, and podcasts from different runners and events around state. More yet to come! We will eventually have a group training run once things get more settled in place. For now, send me a private message if you have any inquiries or questions you would like to be answered.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jody on Tue, Feb 12, 2008 at 22:33:46

The new site looks great!!

From Paul Petersen on Wed, Feb 13, 2008 at 10:08:07

Steve - congrats on the venture. Success usually follows when one pursues their passions.

From dave holt on Wed, Feb 13, 2008 at 20:44:13

Looks like you're off to a good start Steve - See you in about a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-5 easy miles on the Sandy Parkway. No time or heart rate data just cruised and meditated about  HOW IN THE WORLD I AM GOING TO RUN AT THRESHOLD PACE 3 TIMES IN A 24 HR PERIOD!!  It's going to be a test of toughness and intuition mixed with a little bit of attitude...   Whatever happens though it's gonna be one heck of a lot of fun at Del Sol this weekend.  I am totally pumped for us to rock!

PM-10 miles easy at the track. 6:30-6:45/mi avg pacing. 70-75% mhr. Cooldown and stretching afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah on Wed, Feb 13, 2008 at 22:13:33

I think you will have a lot of fun at the relay...lots of guys in a van all night, eating, sleeping, (maybe) and running. How's your new baby...I want to see a picture. Does he look like Ian?

From Cody on Wed, Feb 13, 2008 at 23:23:53

Looking good for the Relay. I am jealous. You guys will have a blast. I was concerned though that you were jumping the gun a bit and heading to Arizona early. Still two weeks away...

From Jon on Thu, Feb 14, 2008 at 11:24:16

Yeah, don't head down to Arizona just yet... still have 2 more weeks...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy day with 6 miles total at 70-75% mhr. 6:45-7/min per mile.  Icy today, almost felt as if I should have worn ice skates!

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-4 easy miles at 7/min pace average with pickups to 6:30/mi. at the end. Quality to come later in the evening. I thinking of getting a dog for company. Anybody want a parrot?

PM-A good steady 10 mile run tonight at 6-6:30/mile. 70-80% mhr.  Long run with marathon pace work planned for tomorrow later in the day.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From S Browning on Fri, Feb 15, 2008 at 21:34:00

Why can't you take your parrot for a run, don't they talk? Don't parrots make good dog food???? I miss running with our dogs terribly. Once we got them trained they were amazing company and always the eager running partner. Glad to see you running well!!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.005.000.0017.00

AM-Today was a grueling but interesting workout. The run started out kind of sluggish but quickly picked up in tempo after mile two. I finished the AT segment and after a couple of easy laps settled into a 5:30/mile pace. Other than it being the usual chicken run type of workout, it was actually a really fast and fun session. I can't rememeber when I was running this well on this amount of mileage. I seem to be hitting a good balance of intensity and distance while also being wise not to let the energy pie be eaten quickly this year. The workout total was 17 miles with 13 at 5:20-5:33 per mile. Stretching afterwards with some form drills also. Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sat, Feb 16, 2008 at 21:57:36

Impressive...

From Adam RW on Sun, Feb 17, 2008 at 22:06:52

Great run. I assume when you say laps you were at the oval? If not, an even more impressive run in the cold this morning...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Presidents day run tonight. As I ran up into the hills I kept thinking about the account of George Washington's vision of the three great perils that were given to him by a heavenly messenger. This  vision foretold the struggle and destiny of the United States.  I had read this earlier today and had also stumbled upon Helaman chapter 8.  And it was like wow! The parallels were frightening and uncanny to say the least..   I may write about this sometime but for now I need to get going.  Dark Horse out.  

10 miles easy at 6-6:30/mile.  7th and Draper loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jody on Tue, Feb 19, 2008 at 21:25:56

Very interesting correlation between Helaman 8 and George Washington. I checked out your new website and it looked great and contained very helpful information. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-4 miles of easy running on the treadmill at 60-65% mhr 7:30-8/min/mile pace.

PM-Out to the Jordan River temple and past it for a change of pace tonight. Stopped for a while to see the interesting stained glass and design. Beautiful design all around. Turned around at Merit medical and headed for home.  10 miles at 6:40/mile average.

On another another note, as I turned in for the final sprint I suddenly became airborne and landed flat on my back knocking my head while getting a nice pain in the rear! ICE! And out of nowhere to boot. I think when we get to Arizona I may just literally run away and stay there!

Dark Horse out..... Ouch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Wed, Feb 20, 2008 at 15:49:56

Ouch indeed. Hope you're ok.

From wheakory on Wed, Feb 20, 2008 at 16:45:17

Nice run. It's good to see you taking in some slow miles to build your endurance even more. I'm sorry about the fall. With the weather in Arizona it will make you want to stay there for the rest of winter. But spring is coming soon!

From jtshad on Wed, Feb 20, 2008 at 17:38:47

Don't go and get yourself injured too...we need to keep the Del Sol team together and healthy for another week.

Hope you are ok.

From Brent on Wed, Feb 20, 2008 at 20:12:42

Darkhorse, we are in trouble if the darkhorse can't see in the dark. There have been so many ice biffs for the bloggers this year, lost count.

Stay Kool, and on the ground, B of BS Rools out

From steve ashbaker on Wed, Feb 20, 2008 at 20:24:08

Thanks for the condolences everyone, other than some pain in the butt excuse me... rear. Everything is gonna be fine I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM-Easy 5 miles untimed, just kept it easy and the heart rate between 60-70% mhr. 

PM-Fartlek run with up to 10 min stretches at  LT-Marathon pace effort. Estimate 6-7 miles worth .  It was interesting with the ice dictating the pace and effort.  5:30-6:00/mile pace for 6 miles with warmup and cooldown.  I picked a pretty hilly route that I have not run in a while which really did wonders for my hill running ability last year.  Sandy-Dimple Dell route.  Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

AM-6 miles easy this morning especially with the weather being so nasty. Untimed, just easy running at 65-70% mhr. Felt surprisingly good this morning considering last nights hill charge of the ice brigade! Yeah, I know I'm weird...

Dark Horse out.

PM-6 miles at 6 min/mile pace on the mill at 1.5% incline with 6 pickups to 5:20/mile for a minute each at  the end to practice form and smooth running.  Felt good to run wild a little tonight, so to speak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Feb 21, 2008 at 09:04:38

Not wierd. You just enjoy your running, nothing wrong with that. I thought about getting out there first thing but I'm not going to have a break in the day until at earliest 10am. Hopefully it goes away by then. The forecast said 40F high today, we'll see... See you Saturday!

From Brent on Thu, Feb 21, 2008 at 15:22:30

Darkhorse, no special vitamins, just horse pills (large bio-35 multi vitamins) Also, take garlic, calcium, Vitamin D, Mag, enzyemes, and joint stuff. No science behind this, but, taking my vitamins with a mixture of grape and palmagranate juice seems to help with the absorption.

Does anyone really know the best about vitamins?

Stay Kool, B of BS Rools out

From Brent on Thu, Feb 21, 2008 at 22:23:20

Darkhorse, just had to comment on the picture, adorable baby. Great workout for you today.

Stay Kool, without the Kinks, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just 8 easy miles in anticipation of the 15k tomorrow...  Sandy Parkway trail. 7-7:30/mi. 65-70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: SALT LAKE CITY TRACK CLUB (9.3 Miles) 00:50:43, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.009.300.0020.00

OK, I'm a tad obsessive compulsive. I ran a few more miles after the race. With a busy race schedule starting already, you get creative about getting in your long run!

Anyway, All I can say is hmm... I did my best, even to the point where at the end of the race I thought I was going to hack up a lung. Last mile in 5:15. I'll take that anyday. Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Feb 23, 2008 at 19:11:17

Darkhorse, you and Sasha are awesome, thanks for running me in. 100 commando points for the last mile, you almost got another 100 for the upchuck. Also, you are so darn consistent in your racing, very impressive. I like your 20 mile plan, get the 20 miler in on race day. I am going to use that one in the future. Thanks again.

Stay Kool, run hard, have fun, B of BS Rools out

From James on Sat, Feb 23, 2008 at 19:59:37

Cute kid Steve, must take after the mom!:) Great run today too. I am looking forward to this next weekend, see you then.

From Jody on Sat, Feb 23, 2008 at 20:34:03

Cute Picture!! Great job today and adding on afterwards! Good Luck at Del Sol!

From Lybi on Sun, Feb 24, 2008 at 00:35:54

What a cute baby! Love it.

Congratulations on a stellar performance. Glad you still have both lungs, although I'm sure one of them would be worth a boatload of commando points.

Is this a PR for the course for you?

From Jody on Sun, Feb 24, 2008 at 12:21:19

Steve, Thanks for the comments. I would love any suggestions/help you might offer.

From Cody on Sun, Feb 24, 2008 at 13:33:06

Nice running as always Steve! Nothing wrong with some OCD behaviors. At least that is what I tell myself when my wife laughs at me...Have a blast at Del Sol and enjoy it.

From Adam RW on Mon, Feb 25, 2008 at 00:45:14

Always great talking to you Steve. Great effort and great time. Really looking forward to Del Sol!

From Cal on Mon, Feb 25, 2008 at 10:43:13

Congratulations on a fine race Steve. You and Sasha looked like you were cruising after the turnaround!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 6 miles to ensure more recovery from the 15 k on Saturday. 6:45-7:00/mile. 70-75% mhr. 

PM-Feeling pretty good tonight so I decided to go for a steady state run at 80+% mhr. 5 miles at  6 minute/mile pace. Treadmill at 1-2% incline. This is how it's supposed to feel when you run. 10 miles total with  stretching afterwards. 

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-Easy 6 miles this morning on the 7th east loop. 6-6:40/mile pace range. I think I like this new profile picture better...

PM- 9 miles easy-medium at 6:43/mile average. 70-75% mhr. Check out the new extended video of Pre in the 72 Munich Olympics, One of my favorites! www.saltlakerunningcoach

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Tue, Feb 26, 2008 at 22:44:17

Darkhorse, I think your new nickname may be Air Darkhorse, man, you are catching some air with your stride, must really be kooking that pavement.

Stay Kool, Liter than Air, B of BS Rools out

From James W on Wed, Feb 27, 2008 at 00:32:07

Nice run, and nice video. Keep that tank full for Del Sol!

From Superfly on Wed, Feb 27, 2008 at 12:57:01

That video is like a kick to the chest every time I watch it. Why could he not just hold on to at least 3rd?

From Lybi on Wed, Feb 27, 2008 at 13:55:49

He gave up early. He would've had third if he had pushed through the finish line. It looks like he almost got confused about where the finish line was, he was leaning way forward way too early. Still an inspiration though. I'd say it was just one bad race.

From Superfly on Wed, Feb 27, 2008 at 14:01:24

It was a bad race. He ran a faster time in the U.S.A trials to get to the Olympics. In fact if he would have ran that time he would have won. The only part that sucks is that he died and never got to go back and redeem himself.

From Sasha Pachev on Wed, Feb 27, 2008 at 14:13:07

He lost the gold for a number of reasons that can be summarized in one - Viren came to the race more fit. He lost the bronze because he tried for the gold too hard.

From Superfly on Wed, Feb 27, 2008 at 14:19:08

Yeah I can pretty much agree with that. I still think he could have ran with Viren because of his trials times. He should have hung back the whole time and not tried to break everyone so early. But then again that was Pre's style.

From Lybi on Wed, Feb 27, 2008 at 14:52:35

I actually have heard it the other way. He didn't push the first half of the race as hard as usual, which left the fast closers with the advantage. And I don't think that Viren was necessarily more fit than Pre. Viren had a more powerful kick is all. But his kick wouldn't have mattered if Pre had run his race from the get go. I think Pre got intimidated (for the first time in his life) and hung back a little in the early stages.

From Sasha Pachev on Wed, Feb 27, 2008 at 15:32:52

Your kick not so much a matter of speed at it is a matter of how hard you had to work to get to the kicking position.

From Lybi on Wed, Feb 27, 2008 at 15:40:14

I'm sure fatigue is part of it, but don't you thing that some people are just faster sprinters (more fast twitch muscle fibers) and that they have an advantage as you approach the finish line? Especially in a shorter race like a 5K?

From Sasha Pachev on Wed, Feb 27, 2008 at 17:00:15

A 5K specialist can only be that much or that little of a natural sprinter. Too much, and he becomes a miler or a shorter distance specialist. Too little, and he has to move to 10,000 or higher. I would imagine the fastest sprinter in that group would have been no faster than 11.0 in an all out 100, and the slowest no slower than 12.0. Yet if you timed their last 100 in the race, you would see much bigger differences, and they would not necessarily correlate with the differences in an all-out sprint. The difference in the all-out sprint ability comes into play only if both runners are fresh enough to reach it. In this race, the kick started with 1 mile to go, which I believe was run in around 4:00. This made the top end speed matter even less as long as you had enough to run a 4:00 mile, it was more about who was the freshest off a tempo pace in the first 2 miles, who would accumulate the least lactic acid during the kick, and after that who had the best lactic acid tolerance. I think Viren won on all three counts.

From steve ashbaker on Wed, Feb 27, 2008 at 22:52:18

Miruts Yifter could run 22-23sec 200 meter sprint and that was at the end of a 500 meter race. He was nicknamed Yifter the shifter and was awesome at most distances.

From Brent on Wed, Feb 27, 2008 at 23:05:49

Air Darkhorse, painful to watch the video again. Only thought, Pre only wanted to win, did anything other than the gold matter? Nobody mentioned the blood doping of Viren? Fact or fiction?

Stay Kool, B of BS Rools out

From steve ashbaker on Wed, Feb 27, 2008 at 23:24:05

To Pre, winning with style and guts was everything. As far as Viren is concerned,I don't think anyone will know for sure. Viren and his coach were very methodical and long ranged in their planning and execution. A lot of runners could beat Viren in the off season, but not in an Olympic year. It's all about training and peaking at the right time perhaps...

From Cheryl on Fri, Feb 29, 2008 at 19:28:46

Steve--After I spoke with you at the 15K last week, I spoke with my group and some are interested in having you coach us. We had a few questions though. Could you e-mail me at cherkeith@msn.com and I will let you know what those questions are. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just 5 easy miles today before leaving for Del Sol.

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

Easy 9 miles in the streets of Phoenix this morning. I was awake before anyone else so I took advantage and went to the patio area of the hotel and watched the sun come up over the desert. What a beautiful place, giant Saguaro cactii everywhere interspersed with prickly pear and and various other plantings. It was a welcome relief from the cold and dreariness of wintertime.

PM-Anticipating the start of the relay this evening. Just over 150 teams from all over the country I've been told. I feel very confident and not worried for some reason. I think it's because I have seen the ability and character of these guys I'm with today and it gives me total confidence in our team. Dark Horse out..

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 I kind of screwed up the date of my previous entry as it was supposed to be on this date. I'm not going to worry about it much however.  This evening was all about coordination and getting ready for the start of the big event with cracking open the race bible and studying the the various legs of the event.  And mainly just hanging out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Del Sol Relay (180 Miles) 00:17:04, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0013.003.0020.00

WOW!  WE DID IT,  FIRST PLACE OVERALL!  

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Sun, Mar 02, 2008 at 12:32:31

EXCELLENT!

From Jody on Sun, Mar 02, 2008 at 17:24:21

CONGRATS!!!

From Brent on Sun, Mar 02, 2008 at 19:43:59

Air Darkhorse, the secret is out, FRB team is darn great.

Congrads,

From Jon on Sun, Mar 02, 2008 at 20:12:36

Awesome!

Think we can take 1st and 2nd at Wasatch Back?

From Terry on Sun, Mar 02, 2008 at 23:21:51

Congrats Steve and FRB running team!

From amanda on Sun, Mar 02, 2008 at 23:27:07

Good Job!

From steve ashbaker on Mon, Mar 03, 2008 at 01:30:43

YES TO ALL OF THE ABOVE!

From steve ashbaker on Mon, Mar 03, 2008 at 01:35:44

Thanks everyone for your comments and kudos.

From Lybi on Mon, Mar 03, 2008 at 08:20:05

Congratulations Steve! Gooooooo team FRB!

From Brent on Mon, Mar 03, 2008 at 19:23:03

Air Darkhorse, was expecting more info. about the race. Your a man of few words, let your running deeds speak for you. Your deeds were very loud, 1,000 commando points for being part of an awesome crazy team that set a record that may never be broken.

Stay Kool, Shout Out Load on This One, B of BS Rools out

From Adam RW on Wed, Mar 05, 2008 at 08:15:31

Steve, You are da' man. The focus and strength you showed during the race were truly inspirational!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-5 miles easy this morning on the parkway. 65-70% mhr.

PM-10 miles easy at 70% mhr on 7th east out and back. Feeling better now after this morning. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

AM-Easy 6 miles this morning on the mill at 70-75% mhr.

PM- 10 miles with 4 at MP intensity in the middle. Out to the Jordan river and back. 70-85% mhr. Tough hill climb this evening. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Tue, Mar 04, 2008 at 21:04:27

There's the Steve we know that has some awesome runs.

From James on Wed, Mar 05, 2008 at 00:08:02

It was good to get you on our relay team finally. I'm looking forward to many more. Great job in Del Sol and keep up that training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Ten easy miles this morning at 70-75% mhr. Time to start bringing the miles up and then once I get used to that I may start putting in some 1000s, hopefully by May. I don't know why, but the relay has triggered something in me to muster up even more determination and focus now.

PM-5 miles easy around the neighborhood. 70-75% mhr. Some stretching after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Wed, Mar 05, 2008 at 10:22:46

You guys really kicked some tail in the relay. That must have been pretty cool to be part of a winning team effort.

If I might ask, what is the significance of 'Air Darkhorse'?

From steve ashbaker on Wed, Mar 05, 2008 at 19:43:29

Air Darkhorse=One bad,unpredictable fast horse. Just kidding, Brent of BS Rools gave me that nickname and it stuck.

From Walter on Thu, Mar 06, 2008 at 00:00:07

That was a blast huh steve? I wish that we didnt have to split up in two vans its not fair. Once we got the lead it became very fun. Its hard to push yourself when your by your lonesome. Its a whole new way of running. Now that I figured your name I put you on my list and Ill keep in touch. Id like to get my miles up also. Ill have to get with you for sure big guy! By the way you were soooo lucky to fly back! Not that I was ungrateful to be with the company of the guys down there but being in a van for 4 days is not a walk in the park! See ya

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

AM-Whoa... A great and solid workout at 70-80% mhr. Average heart rate for 6-7/minute pace has possibly fallen a little. Makes sense as it seems to happen this time of year and six minute pace also feels a bit easier this time out. 7 miles total with 5 miles of aerobic resistance at 6/minute pace. Not bad for maybe 5 hrs of sleep.. Maybe it's the melatonin, as it seems to send me into a quick and deep slumber and enables me to have at least some quality rest. Hmmm not to mention dreams that are better than television!!!

PM-Fartlek run with surges up to 5 minutes in length at 5k-10k pace effort through rolling hills. Dimple Dell loop..  8 miles total.  70-90% mhr. 1 mile cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jody on Thu, Mar 06, 2008 at 20:52:14

Nice job!! I am hoping to get back to those soon!!

From James on Thu, Mar 06, 2008 at 20:56:27

Are you on board for WBR this year?

From wheakory on Fri, Mar 07, 2008 at 15:30:30

Maybe it's because your a great runner. Very nice run. I hope you can win the marathon you got coming up. Do you have a focused time?

I did my 17.5 miler today and I came away so sore I'm not sure why. Maybe it's the fatigue from the weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 easy recovery miles at 65-70% mhr. Just easy, jog jog..

PM-6 easy recovery miles on the mill tonight. 70-75% mhr. 7th east Draper loop.

I have my first coaching client appointment tonight and I am a bit nervous. I know that it will be the start of something really positive for the both of us. Wish me luck.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jody on Fri, Mar 07, 2008 at 19:50:38

Good Luck! I wish it was me, maybe when I get back to being able to run farther than a mile.

From Lybi on Fri, Mar 07, 2008 at 21:59:27

Goooo Darkhorse! I'm always a little nervous the first time I meet with a new piano student--even now. But you'll do a great job, I am sure.

From jtshad on Sat, Mar 08, 2008 at 21:40:12

Good luck with the coaching endeavor, you will do great and have a lot to offer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.002.000.0020.00

AM-It was kind of difficult today to get a good workout in, but thats ok, I had a good time with my boys these last two days. Ian gets on the treadmill next to me and runs for a bit, and then gets off and entertains Aaron for a time.  I then rotate with him and it becomes my turn!

12 miles total with 3x2 miles at marathon pace. 85-90% mhr. One recovery mile and then 2 miles progressive to maximum effort with a quarter mile at 5/minute mile pace. .5%-2% varying incline. Worked on form and economy in the mirror while running with knee ups and back kick drills .

PM-Recovery with 8 miles easy jogging and a half mile surge at the end. 60-70% mhr.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, Mar 09, 2008 at 13:17:46

How did the coaching go? I'm sure well. You are a solid runner and know your stuff...

From James on Sun, Mar 09, 2008 at 13:20:50

I am glad you put that picture back up, it goes along with your Dark Horse bid!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.000.000.0015.00

Medium long run today with 10 miles at marathon pace. 7th east out and back at 80-90% mhr. Well, only one run today and I had a tough choice this evening with the awesome weather and all. I washed and waxed my motorcycle and afterwards realized it was getting late with running in the dark and in traffic not an appealing option. Hmmm.. I love riding my bike but I am committed to my running and family, err and not necessarily in that order. Anyway, it was a good run and everything felt great still even with increasing my base mileage. I'm hoping to maybe peak when Deseret News comes around this summer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Mon, Mar 10, 2008 at 23:32:38

Darn that motorcycle! Hope you waxed your helmet too, darkhorse. Great job on your run.

From steve ashbaker on Mon, Mar 10, 2008 at 23:40:05

Actually I did..Compulsive maybe huh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-9 miles easy. In a hurry to get going so not much to say. 

PM-6 miles easy this evening at 65-75% mhr. Went for a nice ride at lunch time to get away from work for a while and measured out a new course, I'm calling it Colossus after the roller coaster at Lagoon.  Get the picture?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Tue, Mar 11, 2008 at 11:01:02

Nice run Steve. I hope you have a good work week. Keeping pumping out those miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 10 miles out to the trail and back.  Just easy in anticipation of working out on "Colossus" tomorrow. 65-75% mhr.

PM-Easy 5 miles on the 7th east out and back. 65-70% mhr.  I'm thinking of doing an article on the law of diminuishing returns when it is applied to training and mileage levels.  Problem is, there is not a lot of hard evidence on the subject when it comes to elite and sub-elite runners.  But for an average control group, studies show that anything beyond 70-80 mpw really does not add much to one's aerobic capacity.  However, genetics do play a pretty good role in determining who is a high or a low responder to mega mileage training.  Fast vs Slow twitch fiber composition being one of those genetic variables for example. Anyway, a topic for a later place and time.  Gotta run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

AM-12 miles today on rolling hills.  2x2 miles at Lactate threshold pace. 90-95% mhr.  Very interesting run this morning as heart rate was different on the warmup and got lower actually by a few beats after a few miles,  This is a very good sign that my aerobic fitness is progressing already.  7/min mi at 116-120 bpm. 65-70%  Parkway trail section to the canyon and back.

PM-Very easy 3 mile jog this evening for recovery. 55-60% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Mar 13, 2008 at 08:53:03

I can't wait until my 7min pace is at 118bpm. What do you have as your max heart rate? Did you determine it by a time trial or the "age" calculation?

From steve ashbaker on Thu, Mar 13, 2008 at 09:08:07

Go to Adam Rw for reply.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy recovery run this morning at 65-70% mhr.  5 miles total on the mill.

PM-Easy 5 miles on the parkway trail. No time or heart rate taken, just enjoyed the scenery.

On a non running note, It's been a hobby of mine to study the financial markets over time. Even to the point of driving family and friends nuts!  But I have to say what I heard today makes me a little more worried.  The major banks called the fed and held an emergency meeting overnight calling for an immediate bailout AGAIN ! of the big banks such as JP Morgan, Bear Stearns etc.  Note that this kind of overnight emergency meeting has not happened since the Great Depression.   People hang on to your wallets...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Walter on Fri, Mar 14, 2008 at 19:42:15

wow, that is not a good thing for me being in the building business. Ive never seen it so dead! pres. bush said not to worry so I hope he knows something we dont! Were going to have to rely on our running for money like the kenyans. That will get us more motivated huh?

From Paul Petersen on Fri, Mar 14, 2008 at 20:13:23

We're in Utah. We're immune to silly things like the national economy.

From jtshad on Sat, Mar 15, 2008 at 12:27:27

We also need to the dollar to rebound in the currency market, it is really driving up the cost of oil. Also, we need folks to just chill a bit and not react with such emotion to annoucements and things would stabilize.

From Paul Petersen on Sat, Mar 15, 2008 at 12:42:26

The way I look at it, stocks are on sale. Gotta think long-term.

From air dark horse on Sat, Mar 15, 2008 at 21:35:52

Ok guys, points well taken. It's a complicated issue. However, it's partially our own fault considering our obnoxious spending habits. With the rest of the country constantly sacking the value of their property to enhance their lifestyle.

Agreed? or no?

From Paul Petersen on Sat, Mar 15, 2008 at 21:59:01

Agreed. It's 50% the fault of consumers for being stupid with debt, and 50% the fault of lenders for being stupid with loans. Everyone got greedy.

From Jon on Sat, Mar 15, 2008 at 23:03:37

I agree, too. I think it is unfortunate that everyone wants the government or someone to come in and bail them out from their own stupid mistakes and large risk. Part of a free market economy is downturns that cut off the dead wood (companies) to make the living ones stronger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.0010.000.000.0025.00

AM-Sasha woke me up at 5 this morning after oversleeping for a whole 4 hrs. Threw my running shirt on backwards and proceeded to the door. I had a bad feeling that this was not going to be one of my better workouts. Oh wwelll I thought to myself and went anyway. I felt tired from the start of the run and slugged through the best I could. We had fun anyway and told jokes along the way including my revisionist account of the Cuban Missile Crisis. The one where Marilyn Monroe talks Krushchev out of the unthinkable with her feminine charms. So to speak..    2:08/6:20 avg pace for a total of 20 miles.

Anyway.. I got home and slept like the dead for a while which made all the difference later on.

PM-5 miles very easy for recovery. 60-70% mhr. No time.

Night Sleep Time: 4.00Nap Time: 2.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Adam RW on Mon, Mar 17, 2008 at 06:54:26

I would say you slept like the dead. If I understand your post you only had 4hrs of sleep before running a 20-miler! Great week Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Just ten easy miles today. No time. 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
10.000.000.000.0010.00

AM-easy 4 miles at 65-70% mhr in the neighborhood area.

PM-6 miles easy on the 7th east out and back course. 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
10.000.000.000.0010.00

AM-Easy 4 miles again. 65-70% mhr.

PM-6 miles with 10x30 second pickups at 5k effort. All with complete 2 minute rest. Stretching and leg kicks afterwards.  7th east out and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Mar 20, 2008 at 17:19:55

I was wondering where you've been. Glad to see you are keeping up the hard work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

AM-Easy 4 miles this morning at 60-70% mhr.  

PM-6 miles with 4 miles of  LT pace running.  85-90% mhr.  Up and down my hill loop course in Draper. Feeling better now with a recovery week.  I'm starting to feel strong and confident again on hills.  Dark Horse out.... 

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 six miles on the 7th east loop. Felt really good this morning in spite of yesterdays tempo run. This is a good sign. Dark Horse out.

PM-Easy 4 miler at 60-70% mhr with pickups at the end. Feeling good tonight. Heart rates are really good for the pace and temp.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, Mar 21, 2008 at 17:41:35

I'm glad your feeling good after the tempo yesterday. Your training is looking strong. Your probably gearing up for the Provo marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.008.002.000.0025.00

Made a trip to Sasha's to pace Josse and run with Cody. We had a good time running with everybody including two of Sasha's new friends. Anyway, today was another long run with 8 miles of MP work and 2 miles of AT.  Did some pickup surges in the middle up to 5:20 ish pace with Sasha right on my heels every step of the way.  I like varying the pace to make things interesting and to also see where we are at fitness wise. It seems as things are really starting to look better all around as racing season approaches.  I then said goodbye to Sasha and Cody and went another 5 miles to extend my run for a total of 25 miles.  Oh man it feels good to run 25 miles. It just gives you a good feeling of achievement, and especially now as I approach marathon season. Kinda like at the end of a hard days work you know.

Dark Horse out.... 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sun, Mar 23, 2008 at 22:17:05

Hey thanks for the pacing efforts, it was great. Was it you that ran into my mom on the trail?

From steve ashbaker on Mon, Mar 24, 2008 at 08:14:22

Yes, I'm sorry I didn't really stop to talk much. I was in a hurry as I had to be home at a certain time. And it kind of surprised me as I passed that she asked me if I ran with Sasha.

From Adam RW on Mon, Mar 24, 2008 at 08:32:31

That is some mileage! I'm glad to read such an upbeat entry. I should know this from Del Sol but what is your spring marathon? Sorry I couldn't join you guys Sat but I still needed a little more time off on my own...

From Brent on Mon, Mar 24, 2008 at 18:30:29

Air Darkhorse, awesome runs the last couple of weeks. Confidence, you got, great work. 25 miles without being zonked for a couple of days, WOW.

Stay Kool, catching air, B of BS Rools out

From James on Mon, Mar 24, 2008 at 18:39:40

Good running as of late. What is next for you on the race calender?

From steve ashbaker on Tue, Mar 25, 2008 at 06:54:59

Adam, It's ok we'll hook up again some other time. This Saturday maybe?

Brent, I had an on day I guess. It helps when you get a decent amount of sleep though!

James, I am running the Utah Valley marathon next. I am running the Salt Lake marathon for a human rights organization protesting the Olympics being held in Beijing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM-Easy 4 miles on 7th loop. 65-70% mhr.

PM-6 miles steady aerobic through Draper township and back. Rolling hills. 75-85% mhr at 5:40-6/min/mi. Felt awesome tonight. Body and mind are more upbeat now that Spring is here finally!  VO2 max tomorrow, my favorite workout. Yippee!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Tue, Mar 25, 2008 at 08:20:47

Steve, That is cool about the humans right run at SLC. What is your plan then? If you are just using it as a training run I would love to benefit from having you as a pacer again. Right now it seems like you, Kory, and I are running it. Hopefully, Dave will also be ship-shape by then but then he would be way up on me, someone for you to run with though if you are racing it. Yesterday I went back and read your SLC race report from last year. I hadn't read it yet. It was a good read. Made me think about how tough this course actually is. You had a great race and were in excellent condition at the time. One final thing. Do you have the link to the overtraining article you mentioned to Dave?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

AM-Woke up this morning and decided to re-arrange my training this week. I went for an MP run and decided that the VO2 session should be done on Saturday. That way I can at least get a nap and focus on good recovery the rest of the day. 10 miles total today with 8 MP miles not timed. Felt good but really sleepy later on during the day. Aaron is teething and unfortunately it keeps us burning the midnight oil so to speak. JRT out and back with some hills.

PM-Easy 7 mile run this evening at 65-70% mhr for most of the run. 7th east out. Gotta get back to Frontline's "Bush's War" interesting documentary to say the least..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM-11 miles easy. Dimple Dell canyon loop. No time, just ran easy.

PM-Easy 6 miles tonight. No time or HR. Just ran easy and enjoyed the breeze this evening.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Mar 27, 2008 at 08:19:42

As much as I know like my Garmin and it's numbers it is still nice to get out there without the confines of pace etc and just run easy. I'm glad you got to enjoy the breeze before the snow today...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.002.000.0012.00

AM-Easy 6 miles on the parkway and  through Sandy. Rolling hills. 70-75% mhr. 

PM- Progressive tempo run with 4 miles at 85-90%  mhr.  Treadmill at 1% incline at 5:36-5:33 for 2 miles and then 2 miles at 5:15-5:21 to finish strong.  Cooldown and some stretching afterwards.  Here comes the peak..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM-Easy six miler with some strides at the end for leg turnover. 70-75% mhr. Felt a little chilly this morning but otherwise really good. Draper out and back course.

PM-4 miles with 3 at MP pace. I was busy with a client tonight plus taking the family out to dinner left feeling a little frazzled and short on time so I did a quick run at a good clip and called it good. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Mar 28, 2008 at 11:07:06

I posted a reply about tomorrow. Let me know what you think...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.004.000.000.0022.00

Long run with Adam this morning on the SL marathon course. I really hope he can hit 2:35 this year. We mainly talked the whole way about training and how it affects the body biologically etc amongst many other things. I have to say that was the shortest long run I ever went for. By the time we got done I could not believe we had even run 22 miles! Today was just kind of a let loose and run however we wanted kind of a workout. Picked it up the last mile to the finish and according to Adam's Garmin we closed at 5:07/mi. pace! Thanks Adam. 6:46/mi avg pace for 22 miles total. Dark Horse out....

Some people say that 100, 120 miles is a round number, I think 88 is an even rounder number.. -Don Kardong.

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-Easy 6 miles this morning on the parkway. No time or hr. Just enjoying the view.

PM-"Minutes" today with 10x one minute on, one minute off then jogging at 7:30-8/min pace. Then 5 min hard at 5k effort.  8 miles total with 3 VO2 max miles.  7th and parkway trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Mon, Mar 31, 2008 at 14:42:41

Nice work Steve getting the miles done so quickly today. Great effort with the 3 V02 max miles.

From steve ashbaker on Mon, Mar 31, 2008 at 16:22:12

Yeah, I actually have some time off! I'm going on a little running vacation so to speak.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

I think I'm just going to do 10 miles today in light of the race this weekend. I felt really good this morning and so I decided to get my LT run in. Jack Daniels has had his athletes do consecutive hard workouts in order to allow 3-4 full days of recovery before a race. I can see the wisdom in this as long as you don't overdo it on any one day. 4 mile Progression run at 5:36 to 5:15 with last mile in 5:06. 85-95% mhr. Parkway.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Apr 02, 2008 at 21:46:50

Scary picture. I often forget how easy we have it here in the states. Nice final mile in the workout by the way.

From steve ashbaker on Thu, Apr 03, 2008 at 00:09:26

Yes we do Adam, Thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 pre race easy miles on my parkway trail loop.  6:44/mi avg.  .5 mi at 2:37.  70-75% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Apr 03, 2008 at 21:53:12

Did you forget something :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles today on the mill. 6:09/mi avg. 4x1 min with 1 min recovery at 1:15-1:17 for economy and form practice.  Parkway trail and 7th east loop. Slightly hilly. 

PM-No run, just rest for the half and leading up to the marathon. 

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 with a half mile in 2:34 on the trail. 6-6:45/mi. Felt really easy today. Having a hard time holding back and I feel like kicking the barn door in!

By the way is there anyone that I can ride up with tomorrow to the Striders Half ?  I live in Sandy, Utah. Thanks! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah on Fri, Apr 04, 2008 at 20:24:47

do you think you and Kim can come down on Sunday? Lybi wants to see you and we'd love to see the baby.

Race: STRIDERS HALF MARATHON (13.1 Miles) 01:16:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.0010.000.0018.00

AArgh!!!! I don't know what else to say. A frustrating and tough race today overall.

Took a wrong turn and lost 3-4 min somewhere. I turned left at somewhere between mile 11-12 and did not figure out what was going on until I realized HEY!!! I can 't see Logan anymore! Oh jeez... I turned around and finished the race, and after motioning to Clyde next to me, proceeded to relieve myself of Gatorade orally. Sorry, It's what happened. Oh well I did the best I could. Teren and Logan were just awesome and after mile two I knew I had better back off or else. Clyde is really starting to improve again and I soon expect to be running neck and neck with him sometime soon. But all in all it was really fun though... Dark Horse out.

PS-Sorry about the 5th grade writing quality, I was in a hurry. Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sat, Apr 05, 2008 at 15:53:50

Not a bad time for 14 miles. Bummer. You know the sure-fire way of not getting lost is to keep up with the police escort.... Keep up the workouts and good things will happen.

From James on Sat, Apr 05, 2008 at 16:33:55

Sorry to hear you pulled a Logan and got lost. Good race considering all that went on!

From Tom on Sat, Apr 05, 2008 at 18:23:49

Great job Steve! Sorry you had to run a bonus 3/4 mile or so.

From josse on Sat, Apr 05, 2008 at 18:30:19

Oh man that stinks!!! Oh well nest time.

From Kim on Sat, Apr 05, 2008 at 18:34:31

AAGGGH! I'm not sure I would even want to continue after going off course! Way to keep on going and end up with an awesome time anyway!

From Superfly on Sat, Apr 05, 2008 at 19:46:00

Good running today Steve. I too wish you wouldn't have missed the turn. Also good job spewing at the end. I'll give that effort a 10. I haven't watched something like that for a few years.

From Jody on Sat, Apr 05, 2008 at 20:22:53

Good race! It has got to be so frustrating to get lost! Great time though with all your "extra" miles.

From Adam RW- on Sat, Apr 05, 2008 at 20:43:59

Stinks about the turn. I did the same thing in my first half marathon race to lose the lead and come in 3rd. Impressive time considering the weather and the mishap though.

From jtshad on Sun, Apr 06, 2008 at 08:35:20

Sorry about the wrong turn my friend.

From Jon on Sun, Apr 06, 2008 at 10:16:53

Nice race with one small mistake, today. No worries. Now just don't confuse yourself and go the wrong way at the marathon!

Keep up the good work!

From wheakory on Sun, Apr 06, 2008 at 18:10:24

Steve your still have quality races ahead and you can take this and build from it. Just think of your time if you won't have made a wrong turn that's the way I would look at this race.

From steve ashbaker on Mon, Apr 07, 2008 at 14:29:25

It's the way I have to look at it.

From Sasha Pachev on Mon, Apr 07, 2008 at 15:28:57

Just remember - it is in the marathon that you actually do turn! I took exact same wrong turn last year in the 30 K except I when I realized my mistake I was at the bottom of the hill already and had to decide if I was going to run to Ogden or to the Red Moose Lodge. I figured there was still $50 for me at the Red Moose Lodge, and nothing except very tired legs, and no car to get back home in Ogden. So I ran an alternate route to recover and ended up losing 3 minutes. But they gave that time back to me without any intervention on my part. I do not why, but since the time they gave me was fair I left it at that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles today. Yeah I know it's Sunday Sasha.  Needed to get out though as I was feeling cooped up from being inside all day.  1:09:46 total time. 6:58/mile average. 70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

AM-Had our first group session coaching today at the oval. You should start seeing some new blogs popping up as I encouraged everyone to keep record. We were originally going to do a ladder session but ran out of time. However we still managed to get in a good workout complete with speed changes. After everyone left I proceeded to finish the full workout listed as follows; 2x400m, 800m, 1000m, 1000m, plateauing in effort and now coming down the ladder with an 800m, 400m and a quick 200m finished with a kick at the end. All done with complete rest. As the season progresses and everybody gets better I will start to cut the rest down little by little at 5k goal pace. Everyone did great and it was a pleasure to meet you all and I know we are going to do really well this year.

PM-6 miles easy pace. No time just easy jogging.

PM-2-Hmm-Got into a duel with some friends about who could run the fatsest mile. Being Irish and such AS WELL AS GERMAN I had to oblige.  The results were not pretty to say the least.  More too follow later.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Mon, Apr 07, 2008 at 16:47:20

Thanks Steve, it was fun today and we look forward to working with you, and to some great times this year!

From Lybi on Tue, Apr 08, 2008 at 01:30:43

Gooo Air Dark-Coach!!! You are awesome!

Can't wait to here the results of your Irish/German bloodline mile.

From Adam RW on Tue, Apr 08, 2008 at 16:41:53

Steve, I'm so glad the coaching is coming together for you. It sounds like things are moving along.

I'm also VERY curious about the mile challenge. Has it been run or when is it going to be run. Sometime this summer I want to make a go at a 4:45 mile. If Haile can average it for 26 I sure better be able to run one!

From Walter on Tue, Apr 08, 2008 at 20:52:59

Guten Tag Steve! Darf ich eine meile rennen!? Hey Steve, you didnt run those guys off the course today did you? Just kiddin. you know your going to get some flack for that from me! keep on truckin!

From steve ashbaker on Wed, Apr 09, 2008 at 10:34:09

I tripped him...

From steve ashbaker on Wed, Apr 09, 2008 at 11:15:17

Just kidding!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles out jogging on the trail. 7:20-7:30/mile pace. Just punching the clock, so to speak. I keep wondering what kind of toll this is going to take on my arms carrying a three pound torch for 26.2 miles. Has any one done this before?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Apr 09, 2008 at 12:39:27

I've carried a water bottle in my hand for the whole 26.2 miles in a couple marathon. But that's no where close to what you will be doing. Have you done any practice runs carrying some type of similar object?

From cody on Wed, Apr 09, 2008 at 12:51:13

Strap your kids carseat to a pole and plop him in. That will get you trained for it...

From Chad on Wed, Apr 09, 2008 at 14:45:11

I recommend attaching the torch to one of those poles that patients in the hospital use when they walk around while connected to an IV.

In all seriousness, Steve, I think this is a really honorable thing you're doing.

From barry on Thu, Apr 10, 2008 at 23:03:52

My name is Barry and I was recommended to you by my cousin Kory Wheatley. He informed me that you are a running coach and would be able to help me take my running to the next stage. Kory did not know how much your fees were so I am asking for a cost for training . I still need to talk it over with my wife first before I make any decisions. I could really use the help and hope this works out. My blog name is http://barry.fastrunningblog.com/ Thank you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles this morning on the parkway trail at 6:30-6:40/mile average pace.  Stretching and strides at 1 mile race pace.  

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 5 miles on the treadmill at 7/min mile average with mainly slow paced running and then some strides 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
5.000.000.000.005.00

Did a very easy run this morning and with the exception of running a few segments at MP pace the majority of the run was at 7-7:30/mile pace.  7th east and 114th out and back course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: UTAH VALLEY MARATHON (26.2 Miles) 02:37:08, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

A rough day today, but a win nonetheless eh.. with some cash and a nice Swiss made watch to wear home. I woke up yesterday and had a nice little tickle in the back of my throat and by night time a sore throat and runny nose! Oh yeah, Murphy's law at it's finest I thought. But I had made the commitment to run and I knew I had a pretty good chance for first, so I went anyway. The first 12-13 miles were great and I really thought I could just keep going forever at a good clip. But by 18 it became clear I was not going to get the time I wanted. Oh well I thought, and with Sasha's help pacing and holding the Gator bottle I managed to make it home with a respectable time.  All in all a good run on a really scenic course. I only hope I have some legs for next week! So everyone bring your turning fork as you may be scraping up some roadkill next Saturday.

I have to say by the way I have never seen a race director go out of their way like Hyrum Oaks did on this race. He overcame some pretty tough obstacles to put this race on. And he even gave me a personal tour of the course the day before. Way to go Hyrum!     Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse t on Sat, Apr 12, 2008 at 18:49:31

Great job winner!!!! You did awsome on a not so fast course with a dirt and rock section. I will e-mail you those pics. when I get them

From James W on Sat, Apr 12, 2008 at 19:16:53

Congratulations, Dark Horse . . . I am sure the cash more than makes up for the slower time than you wanted :)

From Lybi on Sat, Apr 12, 2008 at 19:30:01

Great job STEVE! You're the man today! Enjoy the glory.

From Brent on Sat, Apr 12, 2008 at 19:36:03

Air Darkhorse, you are now Sir Air Darkhorse in my book. Running Royalty, great win, I so am excited for you. 1000 commando points. You are so Kool, jump up and down, do cart wheels, get crazy, you da man. Yee Haa, Whooppeeeeee.

Stay Kool, Congradulations WOW - B of BS Rools out

From Jody on Sat, Apr 12, 2008 at 19:45:00

Congratulations! Awesome win!

From Daniel on Sat, Apr 12, 2008 at 19:49:09

Congrats on the win!

From James on Sat, Apr 12, 2008 at 19:51:34

Congrats on the win today! Sounds like our team dominated again. Did you have any competition?

From Adam RW on Sat, Apr 12, 2008 at 21:02:36

Now that caught me off guard, I forgot this race was this weekend. This awesome win and the SLC next weekend!!! Great job Steve!!!

From Cheryl on Sat, Apr 12, 2008 at 21:16:14

Great job, coach!! Look forward to seeing you on Monday.

From dave holt on Sat, Apr 12, 2008 at 21:22:41

Way to go Steve! Hey a win is a win... Especially win it is a big cash win! See you next week; we can be road kill together.

From Tom on Sat, Apr 12, 2008 at 21:54:56

Good job Steve! Great to see you and Josse do the blog proud and pick up the big money.

From jtshad on Sat, Apr 12, 2008 at 22:31:45

Great job on this run, Steve. Way to pull out a really great time and a win while not feeling 100%. Congrats!

From Steve on Sat, Apr 12, 2008 at 23:23:35

Way to go darkhorse! It's always good to get a little extra cash. I hope the shoes worked good. Keep up the great work - Good luck next weekend as well.

From Superfly on Sat, Apr 12, 2008 at 23:24:17

Good win!

From Adam RW- on Sat, Apr 12, 2008 at 23:27:52

Steve, I just checked out the website and beside the cash the watch and that trophy are both pretty cool. You really had a good day!!!

From Cody on Sat, Apr 12, 2008 at 23:30:45

Nice Job Steve! Nothing like WINNING A MARATHON! I bet that feels nice! I am so happy for you.

From wheakory on Sat, Apr 12, 2008 at 23:33:44

Nice Job Steve you deserve it! You've put in a lot of hard work.

From air dark horse on Sun, Apr 13, 2008 at 10:27:23

Thanks everyone, I appreciate all the great comments. James, my biggest competitor was me yesterday and in a way he is always the hardest one to beat.

From Kim on Sun, Apr 13, 2008 at 11:00:39

Congratulations! Earning a thousand bucks in just over 2 1/2 hours is awesome! Plus, I think your quote right above this comment deserves the blog quote of the week!

From Paul Petersen on Sun, Apr 13, 2008 at 17:04:07

Great job! Always nice to win some dough!! :-)

From Logan on Sun, Apr 13, 2008 at 17:59:13

Nice win Steve. Good luck to you next week!

From barry on Mon, Apr 14, 2008 at 08:25:19

Congregation on wining you race, that is awesome. I was just wondering if you received the e-mail I sent to your Gmail account?

From Sasha Pachev on Mon, Apr 14, 2008 at 08:34:08

Steve - some food for thought. The fear and trepidation you instill into a barely sub-3:00 marathoner (who is beating the BQ standard by 10 minutes) that sees you at the start of a race is of the same magnitude that you experience when you consider having to race Haile. This race was an good demonstration of it. You won by over 19 minutes in spite of being sick!

From Chad on Mon, Apr 14, 2008 at 11:49:23

Great race, Steve. This was a well-deserved victory (and a nice pay day too.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, In fact I'm not sure when I will be able to run again. It seems that I have had my good fortune run out a bit at the last marathon. You see, I took a nice little spill on my cursed motorcycle. And it's put me out of commission for a little while.  Fortunately I was not injured too badly and I hope I might be able to recover as soon as possible.  I consider myself to be very lucky on this one and I'm still shaking as I write this entry.

Next time I may not be so lucky. So any of you ever get the idea of buying one, Do yourself a favor and shake your head so you can get all of the rocks out first. Then and only then will you be able to make a good decision.   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Mon, Apr 14, 2008 at 16:55:03

Glad to hear you were not too seriously hurt, but it is a nasty business wrecking on vehicle with so little protection.

Get well. How is the bike?

From Cal on Mon, Apr 14, 2008 at 16:55:24

Be careful out there! I'm happy its not more serious.

From ultrajim on Mon, Apr 14, 2008 at 16:58:00

Been there done that twice on motorcycles. Hope you were wearing a helmet. First time was when I was 17, the 2nd time was when I was in my mid 30's. Scary both times, but nothing serious. After the second I sold the bike a short time later, figuring I was living on borrowed time. Glad to hear that you weren't hurt too badly.

From steve ashbaker on Mon, Apr 14, 2008 at 16:58:44

Well.. I still runs. But a lot of cosmetic damage though.

From steve ashbaker on Mon, Apr 14, 2008 at 17:01:16

Yeah, I hear you. I'm done with the thing as far as I'm concerned. After I get the parts for it I'm going to sell it for whatever I can get out of it.

From Superfly on Mon, Apr 14, 2008 at 18:09:34

Sorry to hear about the crash. I want a bike pretty bad but then I hear stories like this and change my mind. Hope you feel better soon.

From josse on Mon, Apr 14, 2008 at 20:22:01

Oh man, sorry to hear. Bikes bad, running good.

From Lybi on Mon, Apr 14, 2008 at 20:42:29

What?! Oh noooooo! I'm so sorry Steve....

I hope you recover quickly!

And now that I got that part over with let me just say that you are in TROUBLE! You told me you were selling that thing. I naturally assumed that meant you had stopped riding it. Humph!

From Brent on Mon, Apr 14, 2008 at 21:29:30

Sir Air Darkhorse, sell the bike ASAP. I speak from a fractured hip on a motor cycle. Anyway, your so darn fast running, you can run faster than that motor cycle. You just cashed in all you commando points, be safe.

Stay Kool, Recover Quickly, B of BS Rools out

From Jody on Mon, Apr 14, 2008 at 23:24:39

I am so sorry to hear about your spill on the bike. Glad you are okay and recover quickly.

From Adam RW on Wed, Apr 16, 2008 at 22:23:45

Steve I am so sorry to hear this. I'm glad that you are relatively ok. Keep us posted.

From James W on Thu, Apr 17, 2008 at 00:15:34

What's the damage to you, Steve? No broken bones, I hope? I won't bother repeating what everyone else has already said about the bike, since you are already planning on getting rid of it. Needless to say, this is the reason (or at least one of them) I promised Lybi I would never buy a motorcycle . . . get well soon. I will pray for a speedy recovery for you.

From wheakory on Thu, Apr 17, 2008 at 00:35:30

Steve I'm sorry. I will pray for you that you heal quick. I've always wanted a street bike to ride to work myself.

Get well your too good of a runner to be laid up. Let me know if you need anything.

From Jon on Mon, Apr 21, 2008 at 14:44:42

Just heard about this- hope you recover quickly!

From Chad on Fri, Apr 25, 2008 at 13:18:09

Steve--I'm embarassed to say this is the first I've heard of your accident. Man, I hope you are ok and on the road to recovery very soon. Let me know if there is anything I can do to help. I'll assume you need to miss the Law Day Run, but we'll miss you even more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I think I am going to blog anyway despite the fact that I can't run for a while.  It might actually give me something to do and think about while I'm laid up for a while. So I'll  let you know when I have something interesting to say. But for now though I'll just go and attend my little pity party for the injured.     Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cody on Thu, Apr 17, 2008 at 09:56:08

I am glad you are ok at least. I just had a ex-co-worker pass away from a motorcycle accident last weekend. Life is short...

From Lybi on Mon, Apr 21, 2008 at 11:30:43

That's good--keep up updated. What is the damage? Hope nothing too bad!

From Jody on Mon, Apr 21, 2008 at 20:52:29

Hope the recovery is coming along and you are beginning to feel better. Hope you are back soon!

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
0.000.000.000.000.00

Played a little soccer with Ian today and the tendons were still pretty tight and a bit sore. I am going to try a little more jogging on Sunday. I just need to be cautious as everything just feels so tight however.  Thanks everyone who left the words of encouragement on my blog. It really helps to still hear from some one once in awhile.

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 heel and lower leg have finally started to show some improvement. However, I fear my achilles tendon has suffered some real damage and as to the extent, I'm afraid to know. Oh well.. I was getting to old for this crap anyway.     Both hobbies that is....  

After I get through writing this I'm going to go for a walk through Liberty park just outside the cyber cafe that I'm at right now.  Oh my, being in here has shown me how much Salt Lake has really changed since I was younger.  The young twenty somethings that seem to frequent this joint really kinda make me feel old right now.  That's ok though because I'm really enjoying the atmosphere right now and  I'm just not ready to get back to reality just yet.  Besides, I want to watch this guy's Australian sheep herding dog do some cool tricks here in a minute.   Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Tue, Apr 22, 2008 at 13:03:21

Does your achilles hurt? What kind of real damage to you think it has?

From Sasha Pachev on Tue, Apr 22, 2008 at 13:07:32

Good progress. Achilles will heal as well. Non-running injuries tend to heal very fast even though things look very gloom at first. Try to do some safe cross-training if you can.

From wheakory on Tue, Apr 22, 2008 at 16:37:30

What's your Achilles doing. Does it make a crackling noise when you stretch it, because it might just be stretched causing

Tendonitis.

I'm sorry for your accident, but prayers are going out for you.

From Lybi on Wed, Apr 23, 2008 at 15:42:52

Oh man oh man. Sorry Steve! Walking is a good idea. Don't hang out alone when you feel down. Most everyone can relate to feeling that way at one time or another. It is certainly understandable after a setback like this. But don't hang onto your down times--let 'em pass on through. You can't keep the Air Darkhorse down! You'll be back and better than ever. And that is an official Lybi prediction. But you WILL rid yourself of that nasty bike, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Jogged for a 100 meters today without too much pain. I feel blessed considering that it could have been a lot worse. Tomorrow I'll try for 200 meters. Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Apr 23, 2008 at 16:44:29

I'm glad to see you able to run for a bit. I hope your Achilles is doing okay? Your taking it nice and easy and that's good.

From Jon on Wed, Apr 23, 2008 at 16:49:24

Looks like you are doing a "Paul" recovery- slow and steady.

From Adam RW on Wed, Apr 23, 2008 at 22:15:33

Steve, It sounds like you are doing the right thing. Just take it easy. I know it is easy for me to say but as you said it could have been worse. Sandra and I are both praying for a quick recovery for you.

From James on Thu, Apr 24, 2008 at 13:38:17

Check your email and get back to me.

From Jody on Sat, Apr 26, 2008 at 13:24:15

Hope the recovery is going well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I think I may be able to go for a couple of miles tomorrow if all holds out well. I have been really cautious about getting out there and hopefully it's paid off.  Looking forward to it very much.

You know it really is a blessing to just be able to do it. Forget the trophys, the PR and such. You can't really know how great something is until you almost lose it.  Dark Horse out..  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From dave holt on Tue, Apr 29, 2008 at 22:10:28

I hear you buddy. Get out there and have some fun!

From James W on Tue, Apr 29, 2008 at 22:54:00

Amen, brotha! Glad to hear you are recovering quickly.

From Brent on Tue, Apr 29, 2008 at 23:00:23

Air Darkhorse, right on, being part of the game is more important than winning.

Stay Kool, Run with Spirit, B of BS Rools out

From Cheris on Tue, Apr 29, 2008 at 23:02:27

I am glad you are up to running again! It totally makes you appreciate it even more when you have to take time off. I have my own blog now, so you can check up on my training--my blog is called wildlife runner. Thanks for your help!

From Cheryl on Tue, Apr 29, 2008 at 23:44:06

Steve--I'm glad you'll be able to run again soon. We've enjoyed working with you and look forward to many more fun sessions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Hey, Did not quite make it on the distance today.  Started to feel some weird pain in the lower calf, which happens to also be where the bike made a nice impression when it landed originally. 

Start over again tomorrow I suppose. In the meantime I will try to think of some new workouts to try for the girls on Monday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Thu, May 01, 2008 at 11:48:56

Congratulations on the first post-accident mile!

From Jody on Fri, May 02, 2008 at 23:32:15

Glad to see you run a little. Take care!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Well, I manged 7 miles today even if they were at less than full power let's say. But my calf is telling me there will be a price tomorrow. Seeing this, I will take tomorrow off and go for launch again on Monday. On an interesting note, I saw a black stallion in a corral walking alongside two other horses. He took notice and neighed as I went by. What an awesome creature I thought to myself. One of these days I hope I'll be able to have one when I retire, but at the rate I'm going it will have to be when I'm 90 or so! Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, May 04, 2008 at 21:42:17

It is great that you are running again and that you got to see your name sake while running. One of my favorite races in college was the Beloit Invitational. It ran at a park and around a horse farm. It was a double loop course. When we ran past the horses they would "race" us along the fence. One of the truly exciting parts of any race I've ever been in. Seeing a creature designed for strength and running, so beautiful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

AM-Monday morning workout with my group today. Easy two mile warm up and then a step down workout at 5k effort.  The workout I had planned was a 1600m, 800m, 400m, then 4x200m.  Unfortunately we ran out of time and had to cut out the 200s which really is the crux of the workout after coming at the end of the longer reps.  We need to get there earlier I think so we will meet at 5:45 on the dot.   4 miles total for my run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jody on Mon, May 05, 2008 at 21:12:15

Glad to see you back at it! Sounds like you guys had a great workout!

From cheris on Wed, May 07, 2008 at 18:55:03

Hey Steve!

I have a question for you--should I run a 5-mile race the Saturday before Ogden, or do 10 miles at marathon pace? Or neither?

Thanks!

Cheris

From cheris on Wed, May 07, 2008 at 21:10:31

Hey Steve,

It is a 5-miler that starts at the SJ East River Parking Lot--the Mother's Day Run. I'm not sure what the course is, but it has to include hills because the area is surrounded by them.

Cheris

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

AM-12 miles with 2 uptempo going uphill slightly on the Draper Parkway. Just easy-medium miles. No time or hr data just jogging most of the way. Draper Parkway out and back course.

PM-5 miles easy at 7:30-8/min mile. Sandy Parkway and 114th. No time. Just easy base this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Zincone on Tue, May 06, 2008 at 17:36:17

Sorry about the motorcycle crash, but it looks like recovery is going well after today's run.

From josse on Tue, May 06, 2008 at 19:33:01

Good to see you logging the miles agian.

Are you doing Ogden?

From James W on Tue, May 06, 2008 at 23:28:47

Wow, you are really back in the groove Sir Darkhorse. Glad to see you back on track so quickly.

From air dark horse on Wed, May 07, 2008 at 12:02:10

James, I have to make a serious run for the rest of the year. I'm behind and I made commitments to people on things. As long as I run easy I'll be ok. I did sleep pretty well last night though...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

AM-5 miles easy with 1 mile pickup at the end around 5:32/mile.  Ran over a nail on horse trail because some idiot thought it would be a good idea to tear a treehouse down and then leave pieces of lumber around with nails in it.  I am so mad, now I have to go sit in the insta-care for an hour and lay down a co-pay for a tetanus shot. Could be worse I guess. I don't understand why I have been so accident prone lately.  Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Superfly on Wed, May 07, 2008 at 15:48:59

Your having some bad luck with the body Steve. We need to give you a bubble to live in.

From wheakory on Wed, May 07, 2008 at 16:49:51

The Darkhorse is back!!!! Good to see you out there running. Sorry about the nail piercing you, but you'll comeback strong.

From Lybi on Thu, May 08, 2008 at 02:15:49

What the...a nail?!? Geez! I've seen you run, you hardly touch the ground. Unlucky indeed. Well, hopefully you'll get all your flesh wounds out of the way at once this year.

And by the way, why don't you just donate the murder-mobile to charity? Good karma. It'll get you out of the "if there is a nail I must land right on it" state and back into the "I lead a charmed life" state, right? Here's hoping, anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-7 miles, Wanted to go more but both my foot and calf didn't want to cooperate for some reason. Especially my calf as it felt tighter than a violin string and even seized up a couple of times. UGH!!!  Try again tomorrow.  Dark Horse out.

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

Easy 7 miles today at 7-8/min/mile.  13 mile steady state run tomorrow with some marathon pace work.  Jordan River parkway.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

Steady state run on the Draper parkway ascension course. Some rolling hills with 2x 20 minutes at marathon pace effort. 80-90% mhr. Everything went really well today for a change with only some residual tightness at the end, mainly in my calf. Last .5 mile in 2:34. Felt exceptionally strong during the workout. Man... I wish every day went like this!

13 miles total with form drills and a few stretches. Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Sun, May 11, 2008 at 00:24:07

Great run..Your back on the Horse again. How's your poked foot feel?

From steve on Sun, May 11, 2008 at 01:10:22

Not bad, It's mainly in the arch so it wasn't too bad as long as I don't get up on my toes I'm fine. I was mainly worried about Tetanus and that took a visit too the doc and a nice shot in the arm. I was lucky I didn't land directly on it or otherwise it could of been worse. Yikes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Went out this morning with my group and had a road and hill circuit for strength and turnover with repeats of 2 min on 2min off. I'm going to have them meet once a month to do this kind of workout and next time will be longer. After thinking about it, I want to teach them to run up hill a certain way and after each hill I mainly want to see how it translates on the flat neuromuscular wise. I wonder if the pattern and effort on the hill will stay in place on the flat.  Concentrating on making a tighter arc on the stride cycle with more knee lift and faster turnover all the while not trying to fight the hill so much. Next week will be a series of 800s alternated with a fast but not all out 200 accompanied by a 400 rest jog. 5 miles total this morning.

PM-Easy 5 miles at lunchtime. Sandy Parkway. No time. Stretching later on.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Mon, May 12, 2008 at 13:54:43

That sounds good Steve. I'm interested in learning the correct way to run hills.

From steve ashbaker on Mon, May 12, 2008 at 18:35:31

Cheryl, I mainly want to see if it can translate into better form on the flat. Remember not to push things too much this week. I definitely agree with the extra stretching afterwards. Keep up the enthusiasm and effort. It really does count in the long run as much as talent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

AM-15 miles through the Dimple Dell canyon area this morning with 8 miles at marathon pace intensity. Too much energy this morning for one guy. Easy miles at 60-70% mhr with the marathon pace miles at 85-90% mhr. strides for turnover practice and some light stretching afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Mon, May 19, 2008 at 21:53:28

Air Darkhorse, you seem to be hitting your stride again, good to see you cranking out those miles.

Stay Kool, B of BS Rools out

From Sasha Pachev on Thu, May 22, 2008 at 12:05:23

Time to update the blog. Let me know if you want us to pick you up on the way to Magna on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Medium 8 miles out and back on the parkway. 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

Medium-easy aerobic effort for 10 miles on 7th east out and back. 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
6.000.000.000.006.00

Easy jogging for 6 miles at 7:30-8 min/mile pace. 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
9.004.002.000.0015.00

15 mile mid long run with fartlek.

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

Medium effort pace run of 8 miles. 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
8.008.000.000.0016.00

Long run of 16 miles with 8 at MP effort pace. Draper parkway and foothills. Rolling and steady rise in elevation for the first 8 miles. 1-3% average incline. 75-90% mhr.

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

Esay 6 miles jogging at 7:30-8:00 mile.  parkway course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.005.000.0012.00

Alternating MP miles with threshold miles at 10k pace effort 1-2 min rest between. 12 miles total.

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-medium on the mill at 6:15-6:45/mi. 70-75% mhr. .5% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Magna 5k (3.1 Miles) 00:16:01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

Well, I really debated on whether or not to report on this race seeing that I really did not do all that well this year. I will not write any excuses or explanations. It is what it is, right? No worries, pickup and keep going. Lately I have been running for the sake of enjoyment and a way to recover and have some time to myself. I think that this approach from time to time has enabled me to come back stronger in the end anyway. I am not a machine which can just train for training sake,in order to crank out race after race. But hey, we'll see what happens. I'm still young and I want to be in this game for the long haul.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James W on Sun, May 25, 2008 at 10:25:36

Steve, I think you need to put this race into perspective. Think about where you were approximately a month ago, and where you are now. I am not sure what your expectations were going into this race, but I can tell you I am amazed at how quickly you have recovered and are almost back to pre-injury racing shape. 16:01 is nothing to get upset about right now, keep enjoying your running.

From josse on Sun, May 25, 2008 at 10:49:54

I agree with James. I think you did an amazing job and not to far off last years time. You will be back in no time with a great attitude like your.

From Jon on Sun, May 25, 2008 at 11:02:58

Steve- this is your entry from Apr 29:

"Well, I think I may be able to go for a couple of miles tomorrow if all holds out well. I have been really cautious about getting out there and hopefully it's paid off. Looking forward to it very much.

You know it really is a blessing to just be able to do it. Forget the trophys, the PR and such. You can't really know how great something is until you almost lose it. Dark Horse out.."

Less than a month ago you could barely run and now you are already back and upset you didn't run quite as fast as you wanted (30 seconds off your PR). Keep your chin up and keep training- you'll end up better than ever.

From Brent on Sun, May 25, 2008 at 12:24:59

Air Dark Horse, nice take on the bigger picture.

Kool Aid Kid Out

From Adam RW- on Sun, May 25, 2008 at 17:03:26

I think Jon said it best. But I'll add great run and I enjoyed our conversation after.

From steve ashbaker on Sun, May 25, 2008 at 20:08:41

Thanks for the support everyone and yes Jon, I remember... Being human I do forget sometimes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-10 miles easy. 60-70% mhr. 

PM-4 miles easy jogging. Sandy parkway.

 

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

Easy 12 miles this evening. 65-75% mhr. Draper and Corner canyon loop course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

AM-4 miles easy jogging. Treadmill. 60-70% mhr.

PM-8 miles with 6 miles at 75-85% mhr. Aerobic resistance training. Rolling hill

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Logan on Wed, May 28, 2008 at 23:11:48

Looks like you are recovery quite nicely.

From Walter on Thu, May 29, 2008 at 00:17:12

Hey big guy! I heard from sources that you wrecked on that d*@#n bullit bike! Hey didnt we have a talk down in Arizona about this? jk we probably are at more of a risk running in south jordan than driving a bullit bike at uncontrolable speeds! So how are you feeling? I'd like to try and get some runs in with you. Keep on truckin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Went for 9 miles this evening up to Bell Canyon and back with 75-80% mhr for the bulk of the run. Some 30 sec speed pickups thrown in at the end. 1 mile cooldown with some stretching also afterwards. I have noticed a little stretching can go a long ways especially after a race like the Magna 5k.  Change in schedule to better accomodate Saturday's long run.

    Dark Horse out.... 

 

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

Easy 7 on 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
23.000.000.000.0023.00

Big Long Run this morning for 2:29:32 total time. 23 miles total distance estimated on the conservative side. Started out very easy and progressively worked toward running faster right up to the end. Finished the last 2 miles at 5:45-5:52/mile pace. Just hard enough at the end to get a really good high aerobic workout.  Worked from the east bench down to the Jordan river trail and back up to the east bench, then swung back downhill towards home.  65-85% mhr.  Fluid stops at the trail head and at 90th south made for good practice drinking on the run. It also made a big difference towards the end when the pace was increased.  Feels good to be done with that particular workout this week as it takes up a huge amount of time to run it, then cooldown, and then stretch afterwards.  It's not a very family friendly workout if you know what I mean. 

  Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sat, May 31, 2008 at 21:28:49

Understood. Glad you got the miles in though. I hope things are continuing to improve for you. If you're not going too hard next Saturday let me know if you want to meet up for some distance. I'd be up for between 15-20.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.004.000.0017.00

Long run with some faster running in the middle at half-10 mile race intensity. Bell Canyon and Dimple Dell and then to Little Cottonwood.  Tough climb...Ugh. 70-90% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Tue, Jun 03, 2008 at 19:12:27

Congrats! Student loans are over-rated. They never made me a dime! ;-)

From wheakory on Tue, Jun 03, 2008 at 19:21:15

Congratulations Steve your really do deserve it and I've been praying for you, because I know how much you hated your other job.

But whatever you do you'll always be skilled at it. That's just the kind of person you are.

From Chad on Tue, Jun 03, 2008 at 19:30:52

I dunno ... sounds like a job with a lot of ups and downs.

(ok, I really apologize for that).

Good work, Steve. A man should enjoy what he does to put food on the table.

From josse on Tue, Jun 03, 2008 at 19:56:33

That is so great, I still think you will excel in the running stuff as well.

From cody on Tue, Jun 03, 2008 at 20:19:07

Congrats on getting the job you wanted. I know you have been looking for some time now. Worth the wait!

From steve ashbaker on Tue, Jun 03, 2008 at 22:31:29

Thanks everyone, I know I don't always get to your blogs but only because of the lack of time lately with the new job, moving and family. I really appreciate your kudos. Steve.

From Adam RW on Tue, Jun 03, 2008 at 23:11:14

Steve, It sounds like everything is working out for the best at this time. Very glad to hear that you are enjoying your job and you don't have to face the threat of student debt...

From Walter on Tue, Jun 03, 2008 at 23:32:10

Its good to see you on the up and up. Life is certainly interesting sometimes. I truely hope things are going well for you I know youve been through alot. Im even betting that running has helped your mental game in life. I know its helped mine. call me or blog me and lets do some parkway runs or somewhere around here. See ya

From James W on Wed, Jun 04, 2008 at 00:15:00

Congrats on the new job, Steve. It sounds like you are really happy to be in your new profession, and sometimes that can make all the difference in the world.

From Walter on Wed, Jun 04, 2008 at 00:30:54

Hey steve check out this little clip: http://www.latimes.com/sports/la-sp-marathon3-2008jun03,0,5271555.story Devine racing is selling LA! what a bunch of crap! We are next! say goodbye to the Salt lake marathon! they are going to have to auction it off because they are losing money hand over fist!

From Jody on Wed, Jun 04, 2008 at 22:43:41

Congrats on the new job! Glad things worked out! Nothing can replace having a job you enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Medium effort high aerobic run of 8 miles with some hills. Draper loop. 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
6.000.000.000.006.00

Easy 6 miles recovery on the Sandy parkway trail. 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
4.000.005.000.009.00

Repeat LT run of 5x1 mile at 10k-10 mile race pace effort 85-95% mhr with rolling hills. Cooldown and stretching afterwards. 13th east and back down around the parkway trail. Long incline stretch of 1 mile at the 3 mile point. 1-4% incline.

I had wiring diagrams on the brain all throughout the run and was also thinking about my day at work. I am learning quickly that this trade of mine requires expertise and ingenuity in other areas also such as welding, electrical, and even some drywall today in order to install the paging controls. The mechanic I worked with gave me a challenging problem today by having me fish out a certain control wire behind a wall without seeing it!! I manged to locate and pull it out by finding some very stiff wire around the construction site and then shaped it into a hook. I gave it the direction and angles it needed, turned and pulled around inside the wall until it finally came out! He yelled back down the shaft at me; "You the man Steve!! " Made my day to hear that. Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Sat, Jun 07, 2008 at 09:18:19

Congratulations on the progress. I can definitely relate to that from sitting in front of a computer screen and seemingly getting nowhere for 3 hours, but then your patience is rewarded and you receive inspiration and understand how the whole thing works. This is a very satisfying experience. Have you talked to your boss about WBR?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Easy-medium effort aerobic resistance run. 1 mile on half mile off for 4 miles total. 65-75% mhr and up to 85% mhr for 2-3 minutes at a time. 13th east and Ft Union area. 10 miles total with 10-12 minutes of jogging after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.004.000.0018.00

Long run of 18 miles total length and with alternating sets of T pace running of 2 miles each followed by 2 miles at M pace or slightly faster. 1 mile slower recovery between sets. Traverse mountain road loop. Followed by cooldown jogging afterwards. 65-90% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, Jun 08, 2008 at 16:05:14

Sounds like a good run. Sorry we weren't able to meet up. I don't think I could have hanged for that workout though. Really looking forward to WBR and seeing you again.

From James on Sun, Jun 08, 2008 at 17:00:10

Looking forward to running with you at WBR.

From Adam RW on Sun, Jun 08, 2008 at 21:18:43

That is a bummer about WBR. I think it also switches my leg. However, with everything you have going on in your life at the moment I understand. Good luck and maybe next year...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today was an interesting day considering the discussion in Sunday school was about priestcraft and the definition of such.  Some people brought up the fact that that the media was responsible with it's worldly influence. Icon names such as Oprah Winfrey were pointed out along with their followers. Even advertisers of luxury goods were also mentioned as practicing a worldly form of priestcraft. I see their point, but I think they missed the big concept of the lesson however, and became somewhtat overzealous in their definitions.  President Benson put it best in this statement; The world seeks to change from the outside inward, the gospel of Christ seeks to change the individual from the inside outwards. This is a simple, but elegant and powerful concept that I have been pondering over since Sunday.   Dark Horse out....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Jun 09, 2008 at 22:51:11

Interesting...

From Kim on Mon, Jun 09, 2008 at 23:01:50

Thanks for sharing your thoughts on this. I, too, like Pres. Benson's statement.

From Brent on Mon, Jun 09, 2008 at 23:11:17

Sir Air Darkhorse, I am not the most religious person, but, when Benson spoke, I listened to the quite passion and wisdom. There is no doubt, Benson was a man chosen for the time, when the world needed such a leader.

Stay Kool, B of BS Rools out

From wheakory on Mon, Jun 09, 2008 at 23:19:35

The world has changed because of human influence. We change the world in all that we do. But it's the spirit within us that determines if will follow the world/carnal flesh, or follow the spirit of Christ. Us as individuals are the ones that will influence the world, with material things or spiritual things.

Sometimes we have to make some tough decisions and deal with temptation.

From James W on Mon, Jun 09, 2008 at 23:34:13

Sometimes I miss going to regular Sunday School - with Lybi being a ward missionary, I go to the gospel essentials class to support her, and I enjoy the lessons too - especially when she teaches ;^). I like your quote from President Benson - that really does put it best.

From Sasha Pachev on Wed, Jun 11, 2008 at 14:02:44

That was one of my favorite quotes out of the Book of Mormon class I took in 1994 at BYU. The reason we find ourselves in slums is often because we have allowed slums inside ourselves. Christ will take the slums out of us if we let him, then we will have the power to get out the slums.

From Larry Shaw on Thu, Jun 12, 2008 at 15:43:36

Steve, Its awesome to see what you have accomplished. i ran a 4 miler last june.

I'd love to hear from you.

sirlawrence137@msn.com

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.002.001.0010.00

Progressive road run with quick rest breaks at traffic lights occasionally. Just plain fun to run wild once in a while. Legs feel pretty good even after Saturdays long run. 10 miles total with 4 faster miles at 80-97% mhr. Stretching afterwards.

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

Easy-medium ten miler tonight on the trail. 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
6.000.000.000.006.00

Six easy miles on 7th east this evening. Felt tired at first but then strong after warming up for a couple of miles. 60-75% mhr approximately at 104-136 bpm.  7:30-6:00/mile pace.  Aerobic base fitness is getting awesome considering the mileage. Hmmm...  Not sure what to think about these results lately, but I'll take it at face value until proven differently in a race or time trial.    Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Wed, Jun 11, 2008 at 23:54:23

Not sure I understand...the heart rate thingy is telling you you're in good shape? Why go to the trouble, I could have told you that! :)

From steve ashbaker on Thu, Jun 12, 2008 at 00:13:48

Some days I get low numbers for various reasons such as fatigue from high, slow mileage, maybe evn from aspirin or from something I have eaten, I dunno. On the other hand...

From Adam RW on Thu, Jun 12, 2008 at 08:55:59

Please spread the word and let me know if you are interested... I don't want this to be a race and will be focusing on MP effort work on the downhill.

http://fastrunningblog.com/forum/index.php/topic,425.0.html

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy total today at 60-70% mhr up Bell Canyon road and then a mile at home.

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 after work tonight, instead we went out to celebrate Ian's 6th birthday.

     Happy Birthday Ian...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Heart of Holliday (3.1 Miles) 00:16:48, Place overall: 10, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Tough field this morning and not training at the same level last year brought me down in the rankings this time. Oh well, life can be a tricky balance sometimes between work, family and hobbies. I'm still happy with the result even though I went out a bit too agressive and then died at mile 2. This was where the lack of overall mileage and intensity really showed up in a big way.  Sasha surprised me after mile 2 and passed me right before the big incline and opened up on me. I was able to reclose on the hill and get within 5 sec but lost him at mile 3 on the last .2 mile stretch and he reopened 10 secs on me. Oh well, maybe next time...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW- on Sat, Jun 14, 2008 at 14:17:25

Nice race Steve and as you said on less training.

From josse on Sat, Jun 14, 2008 at 16:42:36

Great job Steve! Hope the new job and stuff is going well.

From Jody on Sat, Jun 14, 2008 at 16:48:21

It was great to see you today, Great job and good luck with everything.

From Michael on Sat, Jun 14, 2008 at 21:01:45

Way to run Steve, congrats on the 10th place, there were sure alot of fast runners there. Me and my son, Alexander (Falcon) ran it too

From Kim on Sat, Jun 14, 2008 at 22:08:51

I didn't get to talk to you today, but I remember talking to you at the SLC track club 10K. One thing I really admired about you as I talked to you that day, was the importance of balance in your life! I wish I could run a 5K in 16:48 and be disappointed about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.001.5018.00

Went for 13 miles earlier today and then decided to also run with my group this evening for some more miles. Gave them a workout of 3x 1000 meter reps with 800m jog rest. Put in a faster 400m rep to give a bit of a mental break and then continued on. Wanted to do more but pushing things in the heat this early in the season didn't make sense to me. Especially when they have Wasatch back relay this weekend. I could have used 200s I suppose, but I generally like to save those during the peaking period right before a major 10k or even marathon. 

Later we had a discussion that kind of took off on a tangent but was interesting nonetheless. It was about the difference between one's LT and VO2 max. It later branched off into a discussion of running economy and how your running form plays a major role in it's makeup. It's a difficult subject to explain adequately in a few minutes but I think they they got key elements and points.  You guys did really well tonight in spite of the heat. Good job.. 

Oh yeah, we also discussed diet tonight. You guys wanted to know what my diet is like? Well ok, ok! I know I'm not the healthiest eater in the world but I think I do pretty good in most cases. Most of the time..  Tonight my wife Kim made us pork chops with apricots and glaze topped with sides of brown rice and broccoli.   The apricot glaze was awesome...  Dark Horse out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheris on Mon, Jun 30, 2008 at 14:41:19

the apricot glaze sounds yummy! Your wife sounds like an awesome cook--

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I almost don't want to categorize these as easy miles per say, mainly because it was almost 100 degrees F when I ran them. All on hilly terrain too.  Sego Lily and 2300 east route with 15 miles total distance.  I need to cycle back up to my previous mileage levels as close as possible but I am not sure whether to stick to the ten percent rule. It's important when venturing into new mileage levels, however I know I can handle the mileage as I've done it before. It's just the heat amongst a couple of other new variables I'm not sure about.  Well, I'll keep the pace easy most days and focus on distance for a while until I'm sure I can tolerate the mileage safely.     Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jun 17, 2008 at 22:57:33

Don't worry about 10% when returning to something you were able to do recently. But keep the pace slow and listen to your body.

From Jon on Wed, Jun 18, 2008 at 23:54:47

Yeah, keep the pace slow especially with the heat. I rapidly progress to about 75-80% of previous mileage, then start increasing more conservatively.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

Ten mile progressive run on the treadmill this evening. 1-2% incline with the last 4 at 5:30-5:45/mile. 80-85% mhr.  Very little time today as I had to get out quickly and do some more work on the motorcycle. Today I was replacing a generator cover and bar ends, however I still have more expensive parts to order and put on unfortunately. I shudder at the thought of what it would have cost to have had it done by the dealer though.    Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Walter on Tue, Jun 24, 2008 at 19:37:10

Id hate to tell you that the dealers werent trying to make money off you but you know Id be lying. It didnt crack the block or anything serious did it? I had a kids 4wheeler tip and hit a rock at powell and it cracked the upper part of the motor and I used some of that alumaseal and it worked! It bonded it back and hasnt leaked at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run tonight. Felt like I was jogging until toward the end of the run when the heat started to catch up a little. Went sub 5:30 on some stretches. Getting stronger and I can feel it especially in my quads going uphill with higher knee lift.   Draper-Draper parkway trail and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Thu, Jun 19, 2008 at 21:53:00

Steve, way to go. Are strong quads the key to running strong uphill?

From Adam RW on Wed, Jun 25, 2008 at 23:15:24

Steve, How you doing?

From Sasha Pachev on Thu, Jun 26, 2008 at 17:26:37

Steve - where are you?

From josse on Fri, Jul 11, 2008 at 19:36:39

Hope everything is all right.

From Sasha Pachev on Sat, Jul 12, 2008 at 15:16:25

Steve is running. His computer just got stolen so he cannot get online to update the blog.

Race: Des News Marathon (26.2 Miles) 00:02:38, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Tough race especially considering I had torn and bleeding feet again this year. By the time I got to the mouth of Emigration I was on my tippy toes and fighting my own body mechanics. Just could not maintain pace. Threw up my Gatorade at mile 25  and right in front of people on the parade route too. Ugh.. very embarassing not to mention it cost me a 2:35 time also. Oh well, there is always the St George parachute drop to train for now!  Still, It wasnot a bad time considering I only did singles with a long run on Saturdays. I will need to do doubles and get mileage over 80 a week though if I want to break my PR . I think I can do that now once again.  Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Thu, Jul 31, 2008 at 12:24:25

Hey great job with the obsticles. Good to see you back on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy, still a bit sore from Des News. Blisters keep bleeding on both feet also. Yuck...painful too.

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-10 miles easy.

PM-5 miles easy effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.008.000.0020.00

AM-2x4 miles hard at 10 mile race pace effort. 1 mile easy between runs. Very hot this afternoon as usual. PM-9 miles easy recovery effort. Felt strong at the end. Now Im really feeling the start of my recovery from Des News. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Jul 30, 2008 at 18:47:42

Great to see you back on the blog. Did you get a new computer? Great job on Des and hope to see you out there soon. You going down for the Provo 1/2?

From darkhorse on Wed, Jul 30, 2008 at 18:50:32

No, just a chance to get to the library. No I have my group on Saturday to run with. Nice to hear from you again Adam.

From Adam RW on Wed, Jul 30, 2008 at 18:55:10

No worries. Let me know when/if you get a chance to get together for a run.

From Cheryl on Wed, Jul 30, 2008 at 22:13:47

Steve--it's great to see Air Darkhorse back. I heard about your Des News run. Congratulations on being the 2nd Utahn. Hey, if you want to run with others or a race on some Saturdays, I'm sure everyone would agree to meet on an evening those weeks. And, by the way, I won't be there this Saturday because I have to be at my husband's work retreat in Park City. I'll hate to miss the workout, but what can I do?

From Barry on Wed, Jul 30, 2008 at 22:28:56

Steve,

I am almost ready to hire you again as my trainer. I am going to run 41 miles this week. Also, today was the first day i ran outside in seven weeks and my shin did really good. Will the fee still be the same as last time? Talk to you later.

Barry

From wheakory on Thu, Jul 31, 2008 at 14:34:14

Steve, I hope all is well with the computer. It's good to see you blogging again. I hope life is going well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles this morning. No time.

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 5 miles today, no time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

Easy 8 miles with the group this morning plus another 5 at the Minuteman 5k which was in a time of 16:57. Ok I guess considering the marathon is still affecting my legs though. Draper park course.

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.

PM-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
10.000.000.000.0010.00

AM-6 miles at easy 7-7:30/mile pace.

PM-Easy 4 miles jogging at 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
0.000.000.000.000.00

No run, travel to Washington today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.006.000.0010.00

Up in Washington state this week for some things and running here is awesome!  Especially considering no smog, very few cars and only an occasional farm dog to contend with.  Out and back on the highway to Quincy for 10 miles. 3x2 mile at 10k effort pace with 1 mile at sub marathon pace in between. Feeling more and more recovered from Des News with only a little bit of a slowdown on the last repeat. Avg-5:32/mile overall on the repeats. That is if the highway markers are correct. Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Aug 07, 2008 at 13:32:05

Good to see you putting in the miles Steve and recovering from Des News. How's the new job going?

From Brent on Thu, Aug 07, 2008 at 21:59:02

Air Dark Horse, sounds like a great place to run, you'veseen the rain with James minus Carly. Kool song, you can pick em.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

One 13 miler today. All I had time for considering my schedule. Easy at 7-7:15/mile. Went out on the extended loop route around the cornfields and then around the apple storage plant. Ran into another cousin of Bingo, almost took his head off with a nice chunk of cinder and he still came back for more! Luckily after I went beserk on him he finally backed off enough for me to make it by and very slow at that.  I am seriously debating on buying some pepper spray or even perhaps a taser. I don't hate dogs, but they are so territorial at times and some owners just don't care about that. Next time Fido gets it in the eye!   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.005.000.000.0017.00

Again 13 miles today at 7/min pace. but a little faster at the end with the last 5 miles run at 5:40-6/min pace for a high end aerobic effort. Outer loop and across the tracks. Dark Horse out...

PM-4 miles easy out to the canal and back. 7-7:30/mile pace. If I can get out to Crescent bar I think I may do a long run along the Columbia river tomorrow. I love that river, and I had some really rave runs when I lived in Portland along it's bank. There is nothing like it in the springtime with the trees, the misty rain, and so much fish and wildlife that it boggles the mind. With the exception of a few volcanoes in the area it's as close to paradise in my world as you can get to. I miss the Northwest, and if it wasn't for the fact my family is stuck on Utah for some reason I would choose to spend my days here. Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.003.000.000.0022.00

Long run of 18 miles on towards the river and back. 18 miles total with 3 miles at sub 6 minutes to finish at 2 hrs even. Dark Horse out.

PM-4 miles easy jog this evening. 7:30 ish pace. 

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-Easy 10 miler on the hydro out and back course. 65-70% mhr. 7-7:30/mile pace. Even considering yesterdays long run I still felt like I had some legs today! Pushed the last quarter at sub 5/min/mile pace. Felt good and had some bounce for once.

PM-Lunchtime run; I have the time now lately so I went out to enjoy the view. Ran an easy 10 miler out to Quincy and back. 7/min/mi-7:15/mi avg pace. Saw some very beautiful and also very large hawks up close. Wow! what a creature, they are really something to see especially when they go swooping down for the kill. In this case it appeared to be a fat little field mouse of some sort. Very interesting run this afternoon I must say...

Had some extra time this evening so I went out for a hike along the canal while I fed the cows out in the pasture. Played some chase'n fetch also with "Moose" the dog next door. He seems to have really taking a liking to me for some reason. Every time I come outside to work or go for a run he runs over and drops the tennis ball on my feet! I've never had a dog mind you, So this is kinda cool. Anyway, being out here in the country and running wild seems to be giving my health as well as my mojo back. I wish I could move here some days. Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, Aug 10, 2008 at 21:41:41

Nice running. I love raptors, they are so amazing to watch.

From Barry on Sun, Aug 10, 2008 at 23:37:10

Steve,

I am almost ready to hire you again as my trainer. I am going to run 50 miles this week. Will the fee still be the same as last time?

Barry

From steve hooper on Mon, Aug 11, 2008 at 09:31:40

Hey Steve,

Your shoes finally came in DHL lost them. I need your new address so I can send them out to you. Is your phone still lost?

Give me a call at the store - 435-628-7766

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-5 miles easy out to the feedlot and back. 7-7:30/mile pace. 60-70% mhr.

PM-6 miles easy on the Columbia river trail line. 7-7:30/mile. Last mile at sub six minute pace. Beautiful run ...  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

AM-Steady state run with 2x22 minutes at MP effort to slightly faster on toward the end of the interval. 15 miles total in 1:28:10. Felt like more but decided to cap it at 15 because of the heat. Hospital out and back plus 3 miles. Dark Horse out.

PM-Easy jogging for 5 miles this evening. Some light stretching afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Tue, Aug 12, 2008 at 23:12:10

Another great run...

From Cheris on Thu, Aug 14, 2008 at 17:26:46

Washington sounds fun to run in!

Don't worry about running with us on Saturday--we will just do our long runs, and then get together maybe after Hobble Creek?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Travel back home all day.

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

Got back home very late tonight but managed to get 4 easy miles in at 7/min pace.

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

A good solid run of 13 miles today with a 6 mile tempo in 33:24 coming back home. Cooldown  and stretching afterwards. Felt loose and strong today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM-17 miles this morning at 7-7:30/mile. Met up with Demetrio on the trail and chatted about his racing tactics at Deseret News marathon, an event which he won in 2:16 I believe one year. He keeps telling me if I just simplified my life and really focused I could easily go under 2:20. I just can't see that happening though. Yet somehow after he said that I felt some fire again and wondered,

 just maybe...

PM-5 miles easy on 7th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cody on Sat, Aug 16, 2008 at 18:47:16

Its tough to keep life simple and stress-free. I am always looking for the answer to that one. Either way, good to see you out cranking out the miles..

From Cheryl on Sat, Aug 16, 2008 at 20:15:11

Sure you can hit that time. You're putting in some great mileage lately. You may have to wear the skirt at St. George, but we'll have to bow down to you after you PR there, which I bet you can do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.003.000.000.0030.00

AM-Long run of 20 easy miles at 6:45-7:30/min/mile. with the last three at sub six going uphill at a grade.

PM-Easy 10 miles at Wheeler farm 4 hrs later. Almost out of gas considering the heavy mileage this weekend. It may or may not train the body to store more glycogen, or on the other hand it may do something else. Normally I would not recommend this to anyone else however, I have been in this territory and I know my body.  Dark Horse out.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sammack on Wed, Aug 20, 2008 at 20:12:12

Even if you gorged yourself after your first run, full intramuscular glycogen replenishment takes about 48 hours. It looks like you came pretty close to emptying the tank on the first run. Did you eat during it? The problem with running the double as I see it would be what your body is doing to maintain its blood glucose (and supply to the muscles) during that second session. Without the readily-available energy stores, yes you are burning fat, but you'll also see an increase in glucocorticoid release, which will result in the break down of muscle. Those are just my thoughts. It's nice to see people putting in this kind of effort.

From Sasha Pachev on Thu, Aug 21, 2008 at 16:11:03

Sam - do you mean you could have all of the muscle glycogen back in 48 hours after running it to near empty?

From air darkhorse on Thu, Aug 21, 2008 at 16:17:29

He is correct on that one as I have even read that it is possible within 24 hrs if you are receiving 50 grams of carbohydrate every hour or so. But you must have all types, simple sugars for the first hour, followed by fructose for liver glycogen replenishment and then more complex carbs after that.

From sammack on Thu, Aug 21, 2008 at 17:03:43

My $0.02: Starting at the beginning...you take off for your long run. You're probably not working at a VO2 max rate that's going to burn through your blood glucose and liver/glycogen stores right off the bat via muscle demand, so it's actually the steady demand from the BRAIN that will be responsible for dropping blood glucose. Glucose is its preferred substrate and free fatty acids have a hard time passing through the blood-brain barrier. (Only in the starved state will you see ketones being taken up by the brain. Think about the psychological side of bonking.)

Anyway, eventually your blood glucose drops a bit and your glycogen stores begin to drop as well to keep blood glucose fairly constant (for the brain). Strangely enough, it's this glycogen depletion that is probably responsible for ramping up lipolysis via increased insulin in the blood stream. As I said before, glucocorticoids are also being released in order to free up amino acids for metabolism.

Your body doesn't like to go too long without glycogen since it basically exists as a metabolic buffer. It's very dynamic in terms of its depletion and replenishment, which is fortunate for us. After your run, your body will keep up the lipolysis as long as you have the fat stores available (ie haven't spent the last few weeks in the desert). The effect will be that FFA's will be converted to glucose and then some of that glucose will be subsequently stored as glycogen in both the liver and the muscle. With food after exercise, you're doing your body a big favor since it skips a lot of metabolic pathways in the process of glycogen restoration. While it's true that carbs are great for this, it's a good idea to eat protein and fat right afterwards as well. Some recent studies have shown that glycogen comes back faster with a CHO and protein mixed intake.

As a rule of thumb, you can expect between 2-5% replenishment per hour. Keep in mind that this is a far cry from being the only limiting factor in running performance.

From air darkhorse on Thu, Aug 21, 2008 at 21:02:28

Interesting on the brain aspect of things. I usually take in protein to carbs at a 1:8 ratio right after. Have you ever experimented with certain amino acids to aid your recovery? I am debating on that one however.. Thanks.

From sammack on Thu, Aug 21, 2008 at 21:43:19

Nope, I never have. My stand by recovery drink has always been Endurox (4:1), which I know has L-glutamine. Who knows what else...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went for 10 easy miles this morning at 7-7:30/mile and then picked up the last 2 at around 6:45-6:24 respectively. It's going to be another hot one today I'm afraid. I was so dehydrated yesterday that I drank a total of 90 ounces of Gatorade yesterday evening and did not even wake up to go to the bathroom! I need to maybe do some of these workouts earlier or a bit later  when things are at least a few degrees cooler.  Ugh... Oh well it makes you tough eh? Or sick..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bonnie on Tue, Aug 19, 2008 at 12:26:45

Were you running your 20 miler on the Jordan River Parkway on Sunday?? I saw someone who looked similar to you.

From Penny on Tue, Aug 19, 2008 at 16:30:50

I saw you out and about today. I hope you had a good run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.500.000.003.5025.00

AM-4x4 minutes progressing from LT pace to as hard as possible in the last minute. Equal recovery period at 7-8/min/mile pace.  1300 east with rolling hills. 13 miles total. Things are really starting to come back now in spite of the increased mileage.

PM-Easy 12 miles at 7:15-7:30/mile. Not bad , just really hot and dehydrated still. 96 degrees.  Figs, almonds and milk for breakfast.  Juice and sprouted bread for lunch with cheese.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From dave holt on Tue, Aug 19, 2008 at 21:27:09

Good luck with this insane mileage your doing!

From Jon on Tue, Aug 19, 2008 at 23:10:54

65 miles in 3 days! Wow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miler on Wasatch with the last 4 at 6:30-6:20/mile.

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-Easy 12 miles at 7-7:30/mile on the Jordan River trail/North end.  Felt better towards the end. Early morning.

PM-8 miles easy to medium effort up to Draper Parkway trail and around.  Overdistance run tomorrow so I am taking things a bit shorter and easier this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Thu, Aug 21, 2008 at 15:26:06

Steve - are you training for anything in particular?

From air darkhorse on Thu, Aug 21, 2008 at 15:26:46

I know some have said that this mileage is insane. However, I disagree now even though I have said otherwise in the past. It's all about how you approach the matter I believe... As long as you insert easier days and back off on the volume from time to time, this will reduce the overall monotony of the schedule.

From air darkhorse on Thu, Aug 21, 2008 at 15:30:37

Yes Paul, I am. I am training for St George and possibly a November marathon back east if all goes well. Looks like things are looking up for you now?

From air darkhorse on Thu, Aug 21, 2008 at 15:42:53

You must have posted your comment the same time I was doing my first one anyway, the one above is the answer to your question.

From Paul Petersen on Thu, Aug 21, 2008 at 15:55:14

I don't really think your mileage is insane...still nothing more than what guys like Gilmore and Sell do.

Yes, things are going a bit better for me, but I'm just relaxing and enjoying it; no real long-term plans.

From air darkhorse on Thu, Aug 21, 2008 at 16:01:14

Good to hear that...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.000.000.000.0030.00

AM-Well, I had started out with the intention of going slightly depleted and a bit over the marathon distance albeit at a slower pace.. Started to feel depleted a little on the trail even though things generally felt ok with the resting pulse and during warmup. Fortunately I brought some strawberry and banana gu that Steve Hooper sent me this week. It went down right well with some water at the fountain stop. Things almost immediately looked better but not wanting to press my luck, I cut the run short, and called it a day.  Stopped at my friends place hitched a ride home after visiting a while. Felt the bonk and so mission accomplished. 22 miles total at 7:30-6:30/mile.  Dark Horse out...

PM-Easy 8 mile afternoon jog to loosen the legs. No time, just let my body dictate the pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Aug 22, 2008 at 16:47:15

Steve, You are a beast this week! Even more so than normal...

From Brent on Fri, Aug 22, 2008 at 18:51:48

Air Darkhorse, you looked kinda bonked, impressed you could recover and do another 8 miles, awesome. Nice to chat with you today. Next time, I will ride behind.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today for recovery.  8/min mile pace. 7th east out and back.

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

Easy 20 miles at 7-7:30/mile pace on the JT trail and Midvale/South Salt Lake loop.  Again the heat was an issue but nothing I couldn't deal with.  Was kind of dissappointed with the Olympic marathon, I really had high hopes for the American team. Still, all in all the times they ran were not too shabby though. Tough race with so much talent this year and the deepest field I've seen in a while. Loss for words today, must be the post Olympic blues I don't know. Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Mon, Aug 25, 2008 at 19:32:37

I'm kind of glad the Olympics are over. Now I will get to bed earlier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

AM-High aerobic 10 mile run this morning. 1300 east and Dimple Dell to back home. 6:10/mile avg pace. No coffee this morning, just a lot of gator and off we went. Decided to yet again quit caffeine. Miserable so far...  Dark Horse out.

PM-Easy lunch time 10 mile on the JT trail line. Seems a bit cooler than yesterday which made for a pleasurable afternoon jaunt. The body is slowly growing accustomed to the bump in mileage the last month or so with 6 minute pace starting to feel almost easy and 7/minute downright pedestrian. Average hear rate seems to be down a bit also. And the funny thing is that psychologically a ten mile run seems short the same way 5 or six mile used to feel. So mentally I think this one of the benefits of high mileage I had not really given much thought. Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Tue, Aug 26, 2008 at 15:08:11

Try black tea (50% the caffeine of coffee) or green tea (25% the caffeine of coffee) instead. May be easier than cold turkey. Once you get used to tea, you can then transition to no caffeine without withdraw.

From Sasha Pachev on Thu, Aug 28, 2008 at 14:18:20

I think caffeine in the long run weakens your nervous system. It becomes dependent on it. At first you are able to perform a little better. Then after a while, you cannot be your average self without caffeine, and eventually with or without caffeine you are running sub-par even though you are still fairly young. Long term solution is to nourish your nervous system and teach it to be self-sufficient.

I think Demetrio is right about sub-2:20. As little as a few months of steady focus gave you 2:29 in Ogden. Had you raced St. George in that shape, it would have been an OTQ. Long term steady focus with no slippage over several years can push it another 5 minutes or more.

Note that the only errors I've made so far with runners I knew somewhat well who did everything right have been in underestimating their potential. I cannot recall erring the other way.

From paul on Thu, Aug 28, 2008 at 14:21:55

Sasha - I recall reading a study about nicotine that agreed with what you are saying. Seems reasonable to apply to any stimulant.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.0010.000.000.0030.00

AM-22 mile Long run at 6:45-7:15/mile pace. Did 5x2 mile at 5:20-40/mile on rolling terrain. Quite a bit cooler today. Felt pretty strong especially on the downs hitting 5:20 pace fairly easily.  JT trail and up to 7th east and back down again.

PM-8 miles easy at lunchtime at 7:30/mile pace or so. Neighborhood and Ft Union.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Aug 27, 2008 at 15:28:15

All I can say is "Wow"...mega mileage at an incredible pacing average.

You are running very strong right now, keep it up.

From wheakory on Wed, Aug 27, 2008 at 16:58:22

Steve your cranking out those miles. What's your next race?

From Superfly on Wed, Aug 27, 2008 at 22:50:30

Steve good job picking up the training. Stay smart about things and more importantly stay healthy. You'll be ready to roll come October.

From josse on Thu, Aug 28, 2008 at 13:32:49

I was going to say something about your crazy high mileage but these boys already beat me to it. Great job!

From air darkhorse on Thu, Aug 28, 2008 at 16:58:15

I'm taking a gradual cutdown soon. However, it has been a huge benefit and I hope when I cut down and increase the intensity that it will further pickup. It's just simple overload and supercompensation at work that is all. I don't plan on sustaining this level indefinitely as it only leads to staleness and overtraining..ie-slow performances.

From paul on Thu, Aug 28, 2008 at 17:05:44

Steve - do you ever read Nate Jenkins' training log? I forget the URL, but I've seen bits of it posted on letsrun. Similar stuff to what you are doing.

From paul on Thu, Aug 28, 2008 at 17:26:59

Here it is:

http://www.trackshark.com/blogs/natejenkins/

From Superfly on Thu, Aug 28, 2008 at 17:46:53

Wow! Is all I can say about that twelve day training program... Maybe next summer, or maybe not!

From steve ashbaker on Thu, Aug 28, 2008 at 17:50:40

It might work.. Just be very careful about listening to every little ache and niggle your body is giving you. And make sure that you SLEEP!!!

From wheakory on Thu, Aug 28, 2008 at 21:00:28

That's a completely insane training schedule. It would definitely test you in threshold miles, and how fit your body is to handle that schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-10 miles easy recovery at 7-7:30/mile pace average. THR-108-120 bpm. 7th out and back course.  Again much cooler today.

PM-10 miles afternoon. JRT trailine. No time, just relaxed and cruised along. Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From air darkhorse on Thu, Aug 28, 2008 at 17:07:18

Yes, thanks for the comments everybody. I agree that it's time to cut back now in light of everything coming up soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

AM-Easy 4 mile shakeout run this morning on 7th. 7:30/mile pace.

PM-6 miles with 4 miles at 10 mile race pace. 21:06 total on the LT section  rest at7-8/min/mile. Sandy Parkway trail. Getting warm again. Gotta love these late summer temp shifts.

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-8 miles easy around Research Park. Went up for a run around University area and helped Adam Wende and Cheryl come into the finish. Both looked really good and as usual Cheryl had her determined game face on. Way to go guys! Dark Horse out.

PM-12 miles easy this afternoon on the Jordan river trail. 6:45-7/min/mile pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Superfly on Sat, Aug 30, 2008 at 22:55:41

Way to finish off a strong week!

From Megan on Sun, Aug 31, 2008 at 16:15:51

Hi...Wow, I'm impressed! I always noticed that your mileage is extremely high (and very fast) on the site's mileage. How do have time do run that many miles?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.005.000.0026.00

AM-10 mile AT on the indoor track. 5 miles in 5:10-5:32/mile. Started out conservative on the pace with the first 5 at 6:10-6/min/mile and then kicked it in for the last 5 miles with a  5:10 for the last mile. Tough...

PM-16 mile depletion run at 6-6:30/mile with last 5 miles at sub six down to 5:38/mile pace for the last mile. Gonna feel this one tomorrow... Dark Horse out.

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

Just 5 very slow miles to recover from yesterday. 7:30-8/min/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

Easy 10 miles on the Dimple Dell loop at 6:30-6:40/mile pace. Much cooler today than usual. Time to take the mileage down and do some sharpening until TOU. Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Sep 03, 2008 at 16:38:39

Nice workout as usual Steve. I'm going to have to gear my training back up next week after this weeks marathon recovery, and get ready maybe for St. George. Your really going to rock St. George. Are you running TOU as a training run like last year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles today at 6:40ish to 7 min/mile pace. 7th and 13th hill loop. Starting to bounce back now. Monday workout was hellish on the body.

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

Easy 10 miles on the JRT out and back. 6:40-7min pace with last mile at 5:32. Not much to say as usual. Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.006.000.000.0021.00

AM-Long run of 16 miles with 6 miles at marathon pace effort. These miles were the last miles on the course and half were uphill on a 1-3% average grade. 5:19-5:30 on the downs and 5:45-6/min pace on the ups. Felt fine but my body is showing all sorts of weird aches and niggles. Good thing I decided to cut back this week. I hope the body will be ready for intervals on Monday or Tuesday. Dark Horse out..

PM-5 miles easy recovery jog at 7:30/mile or so. 7th east out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM-13 miles easy on the JRT loop and back home. Last 6 at 6:30-6:40 range. Felt very smooth on the last six after my back muscle warmed up a bit. Heart rate for pace was excellent at around the 120-130 range. RHR-42 even after yesterday. I can start to feel a peak looming now and has me a little antsy now even with 12 days from TOU.

PM-4 miles easy at 7min/mile pace. HR at 108-112 bpm. Hmmm....  I'm thinking I might run a 5k this week to see where I'm really at. Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.002.0012.00

AM-6 miles easy with my group mixed with some one minute pickups at strong 5k effort followed by 2 minutes at MP pace. Good workout to turn over the legs while not putting too much stress on it.  Draper trail out and back.

PM-Easy 6 miles at 6:30-7/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Superfly on Mon, Sep 08, 2008 at 19:24:50

Great job on your training Steve. I'm pumped for you at TOU. I think you actually have a good chance at being right there in the mix for the title. I mean you never know if some 2:15 guy is going to show but if no real pro shows you've got as good of a chance as anyone.

Keep up the good work, and stay off motorcycles for now!

From Cheris on Mon, Sep 08, 2008 at 22:36:44

Thanks for the workout this morning, it was awesome, as usual! We just love to pepper you with all of our questions.

If you are still interested in a chiropractor, Spencer Erickson's number is 513-8848 or 561-2273. I think he's great! Pretty straight to the point, he has you in and out pretty fast.

From air darkhorse on Thu, Sep 11, 2008 at 23:29:50

Thanks Cheris, I need it right now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just an easy 3 miles. Feels good to get out finally...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.003.508.50

Back pain was feeling better so I decided to do some intervals with 2 sets of 3x3minutes hard at mile to 5k pace effort. 1minute rest intervals at six minute pace. 5 minutes between sets. Felt light and fast although the back was a bit stiff still.  Dark Horse out...

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Comments
From Adam RW on Sat, Sep 13, 2008 at 14:11:13

Really sorry about the back. What is it about seeing the finish line and having bodies crap out?...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-8 miles easy down Main street in Layton.

PM-4 miles easy on Antelope drive.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No run today as I really felt the need to devote myself to more spiritual devotions and to reflect on how I am going to prepare myself for the temple when the time comes. It's going to be a long tough road, but I feel a tremendous need to be there. It became especially apparent after I found some ancestral records of my family I never knew existed.  Listened to Music and the Spoken Word after church and then took a quiet nap after lunch. It was a tremendous help this afternoon.  Dark Horse out...

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 5 miles jogging down Antelope drive. I miss not having family home evening anymore, so at exactly at 7pm I went out on my dad's bicycle and went for a ride while I hummed some church hymns to pass the time..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No run today, just lots of biking around Davis and Weber county.   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cody on Wed, Sep 17, 2008 at 10:07:59

Nice Job Ashman! 8 days and counting... Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Well... Still no running again because of sore back muscle. It is improving bit by bit though. Went out on the bike again to go to an appointment and do some errands. I started to get going down Gentile street at a good clip and I started to get this crazy idea of maybe training for a bike race and putting running on the back burner for awhile.  I do know one thing, who needs a car around here anyway? I mean really! I got everything I needed to get done today in a pretty reasonable amount of time all on pedal power. I took what I figured I had saved in gas so far this week and splurged at Subway today. Talk about good fuel economy! Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Sep 18, 2008 at 22:15:22

Hows the new job? I hope your back gets healed. I'm assuming your not doing TOU. I would definitely hold off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Went to the doctor today and got a diagnostic as to what was going on.  It seems I have an issue with the piriformis and sacroiliac joint wreaking havoc on my sciatic nerve. He did some electrotherapy and then some adjustments to my spine and hips. Still in pain however, but I do have a follow up appointment tomorrow. I'm  praying for a miracle, and not just for my injury either.  Day 10 and counting forward.     Dark Horse out....

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Comments
From Cal on Fri, Sep 19, 2008 at 13:26:42

Steve, I think i have your exact same problem. I'm looking for that same miracle...

Who is your doctor?

From Michelle N. on Fri, Sep 19, 2008 at 13:31:35

Hey, I had similar issues before hobblecreek and after I'd visit the chiro for treatments, made sure to ICE like crazy and it seemed to improve majorly. Good luck.

From josse on Fri, Sep 19, 2008 at 21:05:36

I get this and have gotten this injury for years. The best thing I have found for short term fix is scraping. And I am always willing to help (you just have to ask). The chiro thing is a must as well. Keep the spirits high. Also daily stretching has helped me in the last year not have as many flair ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Well, I went out on the bike to the island again. Sat up on the rocks and watched the birds for a while while I meditatated on some things.  Dark Horse out..

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Comments
From Andy on Sat, Sep 20, 2008 at 21:40:15

Steve,

Cody gave me the 3rd place AG award for the Striders half because he couldn't figure out who it belonged to and thought it was me. I looked up the results and I believe it is yours. PM me your address and I will mail it to you. Good luck with the injury and everything else that you are working through.

From Barry on Wed, Sep 24, 2008 at 12:35:18

I have been thinking about hiring you as my trainer, but every time i get ready to hire you something goes wrong with me. I would like to hire you, but i kinda feeling by hiring you i would take my running way to seriously. That is one thing i feel i should not do. So i am stuck on what to do. Maybe i should do something like hire you part time or something like that? I am not sure. Do you have any suggestions?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Still injured, but very close to recovery. Going all over the place on my mountain bike trying to stay in shape and get things into place.  As I was out and about I had made a decision to stop and lay on the grass while watching  F-16s from Hill AFB take off and run their little maneuvers around the valley. Sounds dumb to the people that live here as they are used to it but for me it's quite a thrill. Especially when they take off and almost immediately they bank a hard right toward the desert test range with their afterburners full blast. Wow! What a ride that must be I think to myself.    Dark Horse out....

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

Finally 4 easy miles to write in. And I'm not sure that easy would be a correct term either as I'm still feeling some pain. For the good news , things are settling down and after some networking and searching I finally found a good job, off unemployment and am working on getting a second part time on my days off to supplement. The circumstances surrounding this job are  interesting and all I can say is that it is a personal testimony of the blessings God can bestow when you finally place your trust in him. It is the first time that I have paid tithing for a while and I testify of it's value and importance both temporally and spiritually. So anyway things in the running department are on the back burner for good now. It's ok though, I have for the most part accomplished what I wanted to achieve all be it at too high of a price at times. I don't think I would do things quite the same way again.  As Adam's title in his blog says; A balance..   Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Sep 26, 2008 at 02:00:31

With that approach (a balance I mean) I think everything goes in phases. Being down on running right now myself I can partially appreciate where you are coming from. I'm sorry that you have to deal with the career stuff at the same time. I really look forward to the day we are both lining up at a race really ready to run again...

From Superfly on Fri, Sep 26, 2008 at 13:25:11

Steve sorry to hear about the running. However I feel things are moving in the right direction in your life... Not that I know a lot about you but in reading through you blog and see your new aspirations of going to the temple and paying tithing I can relate that those are good goals.

Tithing is weird. There have been several times when my wife and I were both full time students or when we first started our business that we had zero dollars. Nothing! Yet we never felt poor or even down and out. We paid our tithing without hesitation and things always fell into place. They still do. In fact I'd be scared to death to see what happened if we stopped paying tithing.

Keep up the good work on a more spiritual goal- It will be a lot more rewarding in the end. Hang in there man!

From air darkhorse on Sat, Sep 27, 2008 at 00:00:18

Thanks Clyde, Good to hear that second witness from you. Hope you guys kick some tail SGM this year.

From air darkhorse on Sat, Sep 27, 2008 at 00:01:25

You too Adam, Are things progressing on that injury of yours?

From Adam RW on Sat, Sep 27, 2008 at 09:14:54

Steve, It is getting better. I do not feel on to race but I will head down and see what I can do anyway. As we spoke about back at Magna, as long as you are happy what you are doing you must be on the right track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Lifted weights today, Worked on shoulders, then switched to pushups and situps. I'm wondering if I can get some muscle back. I'm gonna need it with my new job that's for sure.  On a random note, Has anyone seen the new trailer for the movie W? It's an Oliver Stone movie so who knows maybe it will be pretty good. It looks freakin hillarious. I'm gonna have to see this movie... And I don't think I need to say who it's about either.  Can't wait for it to come to a movie theatre.!    Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Had a peaceful allthough an uneventful Sunday today. Went to Church however it feels really awkward being in a regular ward when everyone is married. It seems like your just always invisible. When the time comes I may move to a different ward where are at least some other single people to relate to.  Anyway, the back is on the mend almost 100% and I think I'm going to try another run before work tomorrow.   Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From seth on Wed, Oct 01, 2008 at 11:58:51

Good luck at St. George. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Went for some easy miles and it felt pretty good so I decided to pick it up some more and ran a short 2 mile tempo at 10k effort. Whoa!! Felt fast and furious.   Afterwards I went back and studied my log from winter and early spring. Mar 14, 2008 entry was interesting especially in light of everything happening with the banks.  I still say hang on to your wallets because here comes a new wave of socialism the likes of which we haven't seen since the New Deal.  The really sad thing about it is that it will be our generation that picks up the tab!  

       Dark Horse out.....

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Comments
From paul on Mon, Sep 29, 2008 at 11:19:58

Agreed on the downward trend of socialism we are seeing. And all this brought on while a supposedly "conservative" regime is in power. Our grandkids will be paying off China for a while.

But I'm investing more than ever. Stocks are really really on sale now. I think we are near the bottom, and don't see the economy collapsing or anything. We will turn around, at least by the time for me to retire. :P

From air darkhorse on Mon, Sep 29, 2008 at 15:24:18

I like you Paul. Always the eternal optimist. I'm not sure I would rush out and go shopping just yet though. Just my take for what it's worth.

From Jon on Mon, Sep 29, 2008 at 15:43:04

Unsure times, that is for sure. I'm not convinced we don't still have a big cliff in front of us...

From jtshad on Mon, Sep 29, 2008 at 15:53:58

Topsy turvy for sure. The bailout bill failed, so the markets are dropping again. I believe this is one of the correction cycles that the market goes through and we will recover, but it has a little longer to go until the emotional aspects of the bad news gets to be too much and the consumers say enough and start voting with the $ bring the economy back around. I also hope we learn a lesson about accountability and greed (by the consumer and big wig CEO's) and don't let it get out of hand again. I agree stocks are on sale and will be for a while, but the market and economy will turn once politics of the election season get over with.

From James W on Mon, Sep 29, 2008 at 15:54:24

One thing is for sure - this crisis has been brought about by nothing other than GREED. Corporate greed, personal greed, political greed, etc. There is a saying I remember . . . "The love of money is the root of all evil". I think we are seeing the results of that right now.

From James W on Mon, Sep 29, 2008 at 15:55:41

Oh, and btw, in case you hadn't heard, the House rejected the "bailout" proposal.

From paul on Mon, Sep 29, 2008 at 15:59:10

James - I had not heard that. Interesting.

From air darkhorse on Mon, Sep 29, 2008 at 16:13:45

The whole thing looks like debt reduction by default if you ask me. One of the advantages the Fed has by using a fiat currency. Let's try to wipe the slate clean and start the game over again boys and girls..

From Jon on Mon, Sep 29, 2008 at 16:16:17

For the Utahn's who are curious, like me, Bishop and Matheson voted nay. Cannon voted in favor.

From air dark horse on Mon, Sep 29, 2008 at 16:18:35

I am actually breathing a little easier today in spite of everything. I'm working in an industry now that is somewhat recession proof. Slowly but surely I am pulling out of this depressive funk. Happy days are here again... Gotta think positive I keep telling myself.

From steve ashbaker on Mon, Sep 29, 2008 at 16:25:50

Jon-How did you find that out?

Paul-I was just kidding. I always appreciate your take on things.

James-Thanks for that info. By the way the market has dropped 700 points so far today.

Jt-I hope your right about that accountability thing. But you know the old cliche; The rich get richer...

From Jon on Mon, Sep 29, 2008 at 16:41:05

http://clerk.house.gov/evs/2008/roll674.xml

From steve ashbaker on Mon, Sep 29, 2008 at 16:49:12

Interesting, Thanks!

From jtshad on Tue, Sep 30, 2008 at 11:27:09

There are some great articles on CNN and Time indicating why the Bailout proposal is a bad idea.

If were are to live in a capitalistic society, we need to let it work. Having the government bailout the rich fund managers from their bad choices and decisions at the expense of the taxpayer, capitalism is being squashed. Instead, let the institutions who made bad risk decisions fail and let the wisely managed companies prosper.

From paul on Tue, Sep 30, 2008 at 11:34:00

Jeff - agreed 100%. Plus there are other ways to unfreeze the market without a 700 billion dollar bailout. Ideas such as tweaking faulty tax codes and/or lifting the capital gains tax (at least temporarily) could go a long ways. The gov't can help out through insurance, but that is much cheaper than $700 bil.

From air darkhorse on Tue, Sep 30, 2008 at 13:50:08

Well, I am very much in agreement however, I look back to history for some insight. In 1929 right after the crash the Hoover administration and Congress basically sat on it's hands and did nothing. The result of that was economic devastation and misery. The government ended up having to inttervene anyway but only after so much suffering at the hands of the American people. No, after thinking about this I reluctantly have to bring myself to the other side. Going on a road to nowhere will get us exactly that. Ugh I can't believe what I'm saying, My Grandpa Ashbaker would not believe it.

From paul on Tue, Sep 30, 2008 at 13:55:55

The government can (and should) intervene, but not to the tune of $700-bil. There are other ways the gov't can help us pull out of this, as I outlined above. See this link for full explanation:

http://www.daveramsey.com/media/pdf/the_common_sense_fix.pdf

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Easy 10 miles on the bike 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

Easy 10 miles out to Clearfield and back. I love fall mornings.  No time taken.  Dark Horse out...

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Comments
From Barry on Thu, Oct 02, 2008 at 13:30:54

Steve,

Good luck on your race on Saturday. I will be praying for you..

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No run today, just biking as the back is still got some issues lately. After work I went for a ride through town and had meditation time.  Thought about my boys and how long it's been since I have seen them. I also thought about last years St George marathon and how I wish I could have gone this year but I just don't have it both physically and mentally this time.  I think I will stay home this year and perhaps go to Temple Square tomorrow morning and listen to morning conference session.   Have'nt done that in a quite a while and so I'm looking forward to that.    Dark Horse out....

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Comments
From Debbie on Fri, Oct 03, 2008 at 23:34:40

Steve thanks for helping me with my running. Hang in there. Going to temple square would be a good idea. I'm not going to st george either. I ran Top of Utah. You should come and go to lunch with us. Tuesday. Mimi's in sandy at 1:00.Have a great day.

From Cheris on Mon, Oct 06, 2008 at 12:01:25

Steve! Thanks so much for all your help, you'll have to read my race report, but you have totally changed my perspective on running. You taught us so much, more than I would have thought for such a short time. Thanks again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Just some easy miles on the bike today.  Being extra cautious and not really wanting to get too serious about running anyway.   Dark Horse out...

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Just an easy 12 miles to work and back on the bike.  Brr.... It's starting to get a bit chilly now at night. Old man winter has entered the building.  Try some easy running tomorrow. 

I have a self imposed moratorium now; No more news financial or otherwise for a month as it's starting to get really depressing. Uplifting material only!  In light of that fact I think I'll take a nap now while I listen to some Beethoven. I really love his Eroica symphony for numerous reasons. One is that it has an interesting history behind Beethoven's motivation for composing it originally.     Dark Horse out.....

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Comments
From wheakory on Wed, Oct 08, 2008 at 03:10:57

Hang in there and have faith in God. You really are lucky you didn't go to SGM it was miserable.

From Razmatazz on Thu, Oct 09, 2008 at 13:50:04

Steve, I just wanted to thank you for coaching us and helping us to do so well in St. George! I was sooo happy with my time - 3:31:07, especially in those conditions! I know it was from running with you and listening to your advise. Thanks!!

Michelle

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Went to see W tonight and despite how my family and others felt I was glad I did. Not because I'm Bush basher but because I am fascinated with the office of President and the men who hold that office.  I have to say that despite the clownlike attributes that were imposed by director Oliver Stone, I walked out of the theatre with a healthy dose of humility and respect for the man.  Why?   Because I could see that he was an imperfect man living in an imperfect world.   We expect so much out of our leaders,  much more than we expect of ourselves I believe.  There is so much that happens behind the world scene that we know very little about, and so much garbage that is fed to us by an agenda driven media.  We cannot know merely by what we see and hear from them.  This why for me I will choose a candidate this year not only on the basis of issues but also by the prompting and guidance of the Holy Ghost.  By no other way can I feel secure in the choice and judgement concerning our future leaders.    Dark Horse out....    

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Finally... A run without pain.  Now that I work overnights I am running in the evening hours and without reflective gear it can be quite hazardous to your health!  Time to dust off that new reflective vest I won at the Riverton 10k. 

Interesting workout tonight, my form and quad mechanics felt strangely different. Most likely the result of riding the mountain bike for a month. Even my my legs are larger and my weight has gone up 10lbs.  That's ok though because I need the extra weight and reserves.  Not to mention the fact I look better physically.  Anyway, the run felt strong and smooth with the miles clicking off before I knew it.  No time taken though, just running loose and enjoying the time to think and relax.   Dark Horse out...

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Comments
From Lybi on Sat, Oct 11, 2008 at 11:54:32

So glad you had a good first run back! Be good to the dark horse, there, buddy.

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No run today, just the bike and it is definitely nippy out there now. I still enjoy it though and I keep debating if I should take up cycle racing. I just don't have much desire to run anymore and I don't know why. Get back to you on that one.  For now I will rely on God's will with things and if he says run, then I'll run. In fact I found a scripture in the Bible that was very comforting and interesting to read.

In that day will I raise up the tabernacle of David that is fallen, and close up the breaches thereof; and I will raise up his ruins, and I will build it as in days of old;   Amos 9:11

Watching a repeat of General Conference this morning helped me in remembering the fact that everything is in his hands now, so I do have faith that things will get better.  I believe they already are...     Dark Horse out.

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Comments
From Cheryl on Mon, Oct 13, 2008 at 00:34:40

Do you not want to run because of your injury? Or is it for other reasons? It would be a shame to lose you from the running community. BTW, I've been diagnosed with tendonitis of the hamstrings so I'm going to take some time off running also to let them heal. Maybe we all just need a bit of a break from the pressure to put in mega-miles.

From wheakory on Mon, Oct 13, 2008 at 11:49:30

Does running seem like a chore if so your right to step back and run when you feel like it. I've got a great talent at anything you do Steve. Keep your confidence high. There's a scripture in the bible that I like to go by

1 Timothy 4:8 (new living version)

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come."

Here's the King James version

"For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, busy out looking for a new and more permanent place to live.  Looks as if I may be going to be a little farther north this time. Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.004.00

I'm back from my little cycling vacation now and complete with a timed mile to get a rough estimate of fitness. I tell you the time later...

Afterwards I went to work on my motorcycle. Got quite a bit done including a crankcase cover replacement and body work. Almost done and she'll be ready to ride. I have to say this though, I was extremely hesitant to even pull this bike out of storage, however it's all that I have to get around with now. So those of you shaking your heads in disbelief ask yourself this, what would you do? Especially if there isn't public transportation available at the hours you work at.    Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From peggy on Mon, Oct 20, 2008 at 15:31:43

You're going to get your motorcycle ready to ride just when the temperatures drop. BRRRR!!!

From Cal on Mon, Oct 20, 2008 at 15:34:29

Could you summarize how long your 'vacation' was, what it consisted of, etc? I'm pretty interested in what your mile time turned out to be.

From Lybi on Mon, Oct 20, 2008 at 23:28:46

Ashbaker Ashbaker. I leave you alone for a few weeks and it comes back to riding the ol' motorcycle...

*Sigh* But I understand needing to get around, dang it, I just don't like the danger part. Please be careful! Is carpooling an option?

Welcome back, you are just in time to build some major character!

From air dark horse on Tue, Oct 21, 2008 at 03:52:52

Carpool? With who? The after hours bar crowd! I work from 1am to 9:30am. I actually don't mind the hours it's just that the rest of the world is sleeeping.

It makes for the smoothest commute in the world though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went to see the new film "W" today. It was nothing I expected in both a good and bad sense. It portrayed an imperfect man living and presiding in a very imperfect world.  Much like the writer of this blog entry.  I went in with an open mind and much to the disdain and opposition of family and friends.  In spite of it all I came out not with contempt but with a much different feeling and change of attitude toward our President. 

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Comments
From Robert on Thu, Oct 23, 2008 at 14:33:17

Amen to that, amen.

From erico on Fri, Oct 24, 2008 at 01:34:29

Great to hear someone put it in perspective like that. I actually have wanted to see that movie since I have heard about it. I do have my misgivings about the past 4 years but I think history will be a true test of President Bush's success and failures not the liberal media with an agenda of negativity and contempt for the ideals this country was built on.

I have felt impressions that many of contentions that took place in the Book of Mormon shed a lot of light on the political, economic and social climate of America. Sometimes the only way to see is to be led by the spirit.

Okay, I will stop my rant and start talking about running. I have taken your advice and have picked up my mileage. Going to try to stay at 50 this winter. Also the pounds are slowly coming off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five miles today, just hanging loose and enjoying running for a while.  Slowly putting in some miles while hoping nothing falls apart with my back.  

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

I finally got around to putting an entry in today,  Overall a mixed day both happy and sad I suppose.  I  can't put it into words. Being single again after almost 7 years of marriage is quite a change.  Adjustment to a new life period is really tough some days and that is all I have to say about that.  The good news is that the old darkhorse has finally headed for the gate and is looking out over the track.  Where is that Seabiscuit movie again?   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Sun, Oct 26, 2008 at 21:55:22

I've been thinking about you and happy to hear that you're headed to the gate. Hope that means things are starting to get better. Good luck with everything.

From Cheryl on Sun, Oct 26, 2008 at 21:57:30

Oops, I do that sometimes, write your name in instead of mine. The above comment was from me, by the way.

From Adam RW on Mon, Oct 27, 2008 at 07:57:12

It is hard to tell from blog posts but the general tone of the message seems optimistic and that is a great thing. I hope things turn around for you and that you can see that new race track to kick up your heels and get back to living the life you deserve.

From Lucia on Fri, Oct 31, 2008 at 14:16:12

Good luck getting back up and out there. It's going to be hard for a while, but then it gets better, I promise! Hang in there and keep running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

An easy 6 miles out to Kaysville and around. Nothing special, just easy running again. Slowly trying to get back into things little by little.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Wed, Oct 29, 2008 at 13:06:42

Nice run. Stay strong and keep your faith and your head up. I hope you find a suitable place to live.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run today around Hillfield road and back down. 6 miles total with 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

Easy 4 miles this evening up to Davis lanes and back down home. Thought about bowling again and how much I missed it.  Leagues however don't start for a while so until then I'm looking into seeing if I can pick up a new ball and maybe practice for a while.   Dark Horse out...

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

First hard workout in along time if you could call it that.  Grabbed my note book and drew out some workouts for the next few weeks. I am going to start out a little different this year and work on mainly speed and power.  So tonight I incorporated 10 sec all out sprints followed by 2 minutes of slow running or jogging. The body just felt really strong and healthy today during the workout.  One reason I think is that I'm finally sleeping better now and eating better too. Just need to ditch the Krispy Kreme donuts I suppose.  It's hard to resist in the morning because when I was riding the bicycle from work  I would stop and grab a free one!

Evil donuts..    Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Oct 31, 2008 at 07:27:35

Steve, Always good to hear from you and glad to see you doing workouts again. Yes I'm breaking down some but I'm trying to get back. It has been nearly 2-months of "so-so" and now I'm trying to get back into "good".

As far as your donut comment goes I have some words of advice from a wise man, Homer says-

"Dear Homer, IOU one emergency donut. Signed Homer. Bastard! He's always one step ahead."

"Donuts. Is there anything they can't do?"

"Mr. Scorpio says productivity is up 2%, and it's all because of my motivational techniques, like donuts and the possibility of more donuts to come."

"This donut has purple in the middle, purple is a fruit."

From air darkhorse on Fri, Oct 31, 2008 at 07:33:42

Yeah.. I'll go with that, Kinda like ketchup is in my vegetable group for the day!

From Lybi on Tue, Nov 04, 2008 at 15:37:06

The best things in life are FREE! (But so are some evil deep-fried desserts, unfortunately.) Hey, good luck with this next year...the year of POWER!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

A very easy 4 miler tonight.  Ran by the house I'll be renting at the end of the end of this month. It is a really nice 2 bedroom house that was built in 1930 out in Syracuse. Complete remodel also, so  I think it will be a nice quiet place to live hopefully. 

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

Day off,  Just went to work and then came home and studied 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

Today was six easy miles broken into two easy runs while doing a couple of errands tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Nov 06, 2008 at 17:15:58

Great to see you out running again. I hope you can meet all your training goals this year and your life goals.

Keep in touch Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.500.007.00

Fast 3.5 miles to the Frontrunner station.  Almost all out..  Another 3.5 easy coming home later.

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

Easy 6 miles on the treadmill this evening.  8/min-7:30/mi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Mon, Nov 10, 2008 at 21:37:30

Air Darkhorse, life changes are tough, hope your training goes well over the winter.

Stay Kool, Fire it Up, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Medium pace steady state run for 7 miles total on the treadmill followed by weights.  Worked on shoulders and back.  2x10 millitary press followed by shrugs and cable extensions.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From peggy on Tue, Nov 11, 2008 at 17:22:03

Just wanted to say hi. I hope that 0 on your sleep time just means you didn't enter it, not that you stayed up all night!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Good workout today to work in some leg turnover with nothing to hard thrown in.  8x400 in 69-72 sec lap time.  Full 2 lap jog rest.  Felt really strong and light on the feet this evening. 9 miles total with easy miles at 7:30-7:15/mile average pace.   65-70% mhr. 

Usually I would put faster intervals such as these in the VO2 max category,  however I've noticed today and in the past that the heart rate never climbs high enough to be a true VO2 session especially with full recovery.  But VO2 max is not the objective anyway, neuromuscular recruitment for tomorrow's quality session is..  Dark Horse out.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.002.000.007.00

Lower end LT session today with 2x2 miles at sub marathon pace effort.  Started easy on the workout by slowly progressing with effort intensity by starting at 75-80% mhr roughly to 85-90% mhr on the second mile. One mile easy jogging between sets.  Performed the reps just until to the point I could feel like I was pushing it.  Legs felt alive and overall pace felt good.   Push ups and situps with stretching afterwards. 

   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, Nov 14, 2008 at 14:08:18

Nice good intensity runs. Your starting to ramp your training back up. I hope your life is doing good and things are coming together for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Medium long run progressing in pace at the middle.  11 miles total at 70-85% mhr.  Recovery jog tomorrow.  Kaysville out and back. Dark Horse out..

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Comments
From josse on Fri, Nov 14, 2008 at 14:07:01

Good to see you out running. Is the back better? Are you going to train for any spring marathons?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy  jog on the treadmill tonight at 7:30-8:00 pace range. Just an easy wake up jog before work. My body and mind are ready for hard training, but  for now I will be patient and gradually work into this over the winter.  Maybe..bbbrrrr.   Dark Horse out.

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

Steady state run for 6 miles this morning after work. 75-85% mhr for the run.  Things went ok that is until we hit the railroad tracks and almost got side swiped, by none else other than my own brother!  Geez.. by one of my own relatives, go figure.. Other than that everything felt strong and smooth this morning.  Antelope and Gordon loop run.   Light weight work with multiple reps.   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Mon, Nov 17, 2008 at 23:25:19

All right, what does it say on the top of your blog? I know some Spanish, but can't figure that out.

From air darkhorse on Tue, Nov 18, 2008 at 22:35:39

It says one language is not enough. I'm trying to learn Spanish from my employees I work with.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles on Hill Field road loop. 70-80% mhr. Pushups and crunches with some stretching afterwards.  Slowly but surely things are coming back into shape now. Looking forward to running a 5k this week with a friend of mine and pacing her to a strong finish.  I just hope the weather stays sane for the weekend.  Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.003.000.008.00

Played a little CCR and Proud Mary, then took off for the track.  LT progression run at 6/min-5:18/mi.  Started at a good clip after warmup and slowly wound into 5:45/mi pace by mi 2.  Ended with the final mile in 5:18.  80-90% mhr.  Found my groove after mile 2 into the workout and just kept cranking it until I was satisfied.  Amazing what a break from high mileage and racing does for the legs.    Dark Horse out..

 

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

I've been working a lot so not much in the way of mileage tonight, but that's ok I keep telling myself that I'm building up slowly over time!  Helps me to feel better about my training or the lack therof so to speak.. Even so I refuse to quit running completely. And if there is one thing all my years of marathoning has taught me, it is that you never quit when things get tough. You can always reach deep inside and take just one more step or just one more stride.  Other folks may give up on you, but if you quit on yourself it's game over..     Dark Horse out.

              4 easy miles total at 65-75% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, Nov 21, 2008 at 15:52:30

Nice observation on running. Do you notice that when you don't run as much you loose your fitness or speed? Or does it work the opposite way? Where your not sore when you start back up and your legs feel fresh and faster.

I'm trying to figure out how to cut back a little bit but not loose fitness. I know I could do shorter runs with speed work and that would help to cut mileage but still have the intensity.

From Cheryl on Fri, Nov 21, 2008 at 16:33:50

Truer words never spoken. Don't let what other people say/think about you get in the way of your dreams. I need to emphasize that to my kids.

From air darkhorse on Sun, Nov 23, 2008 at 00:33:29

Kory, You can cut back quite a bit on either distance or intensity but not both.. In fact I would be as bold to say half for up to 4-6 weeks without any significant loss of fitness. Most runners don't realize that they run their best marathon based on their last 5-7 years of training. Whatever you lose by cutting back right now will come back in dividends later next year by being fully recovered. Hope that helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Finally got around to keeping my blog again after week or so.  Just has not really been a priority lately with events taking place.   It's been a tough year to endure but I am going to keep some sort of positive spin on it all.   I know one thing, I'm a better person for all of this in many ways.  A kinder, less judgemental and a more understanding one at that.  Adversity is like a steel forge in many ways, It can either temper or it can ruin the metal of a person's soul. It all depends on the process and the quality of the steel to begin with I suppose.  I like to think I have come out stronger this time.    Darkhorse out..  

 10 miles total untimed.  Kaysville loop section.

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Comments
From Adam RW on Fri, Nov 28, 2008 at 16:37:24

Well said.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles tonight on the treadmill at 7-8/min/mile pace.  Warmed up very gradually and worked out the sleepiness in my system. Dreadful feeling not having any caffeine on board for thes runs.. 

I have a question in mind and if anyone would like to have some input or suggestions please do so.  My thought is this;  Lets say I want to increase my vo2 as much as possible while also maximizing recovery time.  Would a schedule of say 5x4 min at mile-two mile race pace followed by two minute recovery with the following days at 1.5 hrs at 75-80% mhr, and then 30-40 minutes of very easy jogging at 60-70% mhr the next be a good route to take? Like I said earlier, I want to focus on the 5-10k race distance.  I don't believe my vascular system and capillary beds will develop much more especially considering my endurance training background.  Anyway it's just a thought that came to me when I woke up this morning. 

Darkhorse out..

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Comments
From Robert on Sun, Nov 30, 2008 at 18:53:47

I just stumbled upon your entry. All I would add to your schedule idea is mixing it up some more. That is, mixing up the intervals (shorten) on the hard days to fit the race you are pegging and avoid going stale. Perhaps trying some hill repeats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 7:30-8/min mile.  Out and back to the air force base.  Nice and pleasant today with fairly warm temps for December.  Did some mild speed work consisting of 6x100 meters at 90% effort to shake out some things.  Just blowing some carbon out of the engine so to speak.   Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

High end LT session with 4x4 minutes at 10-5k effort. 2 minute recovery interval. THR zone at 146-162 range.  Workout went really well with a last quarter in 73 sec.  Quick cooldown and then for my strength session I broke down a 600 case delivery at work!  I do that 3 times a week in addition to some light high rep weights at home.   It's getting dark now so gotta get out and run.  Tired tonight...

                Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.002.000.008.00

Medium-hard progressive run tonight. 5:30-6:30/mile pace over the course of the run.

75-85% mhr ending at 90% mhr roughly for the last mile. 2 mile cooldown at 8-10min/mile pace.  Felt strong again which is a good sign.  Hopefully I can start faster paced VO2 workouts later on.  Experimenting with my training this time instead of taking the traditional base building method.  

The runner in the profile frame is none other than the legendary Steve Jones.  Jones is my all time favorite runner mainly because of his fearless style both on and off the track.  Few runners with the exception of maybe Pre and Salazar had more guts than Jonesy.  

          Dark Horse out..

 

                         

 

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 5 miles recovery on the treadmill at 8/min mile pace.  Kinda boring, First time I have almost fallen asleep while running on a treadmill!

 

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

Crosstraining today with weights and the bike.  No run today. Tomorrow a Vo2 workout with 4x5 min hard at 10-5k effort/4min rest jog.   The ideal situation would be to find some hills to do these repeats on in order to exaggerate and reinforce running form.

      Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sat, Dec 06, 2008 at 11:16:13

Seems like you had a good week over all.

From walter on Tue, Dec 16, 2008 at 10:45:56

Hey, I haven't talked to you for a while! How have you been? Who is the picture of in the London Marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Mush workout at the Syracuse indoor track. 2x2 miles at 10k effort.   Started at just under six minute pace for the first quarter and progressed into the workout until hitting the last quarter in 80-82 secs.  1 mile recovery between sets at 8-8:30 jog pace.  Amazingly I have not lost much fitness.  So those of you in the 35-39 age group who think that I have faded away into that good night,  think again!   LOL!!     8 miles total.   

               Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From peggy on Thu, Dec 18, 2008 at 11:01:45

Sounds like a good workout, Steve. Are you running Painter's in January?

From wheakory on Thu, Dec 18, 2008 at 13:01:59

Nice workout. I hope life is treating you well. Keep up that fast pace. You'll never fade and always blow past me. You have so much talent it's amazing.

I would enjoy doing some runs with you if I ever head up that way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today jogging at 7:30-8:30/mile.  Left leg was a bit sore from the turns on the track yesterday. Better watch that for a while until the tendons are strengthened more. Found the Syracuse trail which is very similar to the Jordan river trail but more rustic and rural feeling.  I like the solitude that it offered me today as I did not even see one runner out there. Just me and the "Police", my music that is for those of you by some strange chance don't know who this band is.  I love their music, it just kind of gets you into a nice and calm surreal groove. 

          Darkhorse out..

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

Easy 8 miles on the track at 7-7:30/mile pace for a nice comfortable aerobic run.  Again, no one else but me running.   Nice, but this could get old after a while I think. 

Had a dream last night that I was running down Emigration canyon and this voice kept telling me over and over that it's time, go now, break away, break away.. Very strange dream I felt like I was in a movie or something.  It felt so strong and vivid for some reason though and I can't seem to get it out of my head.

                 Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Fri, Dec 19, 2008 at 12:59:35

Sounds like you're getting in some good running. Hope all is going well with you. Call me anytime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.002.002.007.00

Fast continuous run on the indoor track. Started easy at first at around 5:50/mile pace  and then progressed rapidly to a  5:40-5:32/mile clip for two miles. Finished with a 5:22/mile pace for two miles at the end.  Very tough pace closing at the last mile, concentrating on very rapid turnover in order to navigate the turns efficiently. The track is one tenth of a mile in length on the outside lane and I am very confident of the accuracy of it's measurement this time. 

Got a cool compliment afterwards on my running form from someone that made my day.  She asked me if I ran for Weber!   I told her I was almost 38, and when I said that she remarked that I looked like a teenager out there in how smooth I looked on the fast portion of the run.  I mumbled thanks and sheepishly turned to finish stretching.

 Nice... That really made my day.   Darkhorse out.

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Comments
From mikemac on Sat, Dec 20, 2008 at 18:29:20

5:50 easy pace?? You are awesome!Glad to see that you are back and rolling again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today and very little sleep to boot also. On the bright side I went to see my boys and we went out for Chick fil A and ice cream.   Aaron is growing so fast and already at one year of age he can point to all of his body parts when I we play Eyes ears and toes game! The boys are growing up way to fast for me..  Dark Horse out.

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Comments
From barry on Sun, Dec 21, 2008 at 17:05:17

I am glad to hear you had a chance to see your boys. You are in my prayers. Please remember, no matter what we go through in this life God is in control and He wants the very best for us. So hold on to your faith in God.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Now that I have moved to somewhere more permanent I went to my home ward for the first time, the spirit was strong and I knew I was where I needed to be.  It was a beautiful brand new building to boot also.  I even met some Ragnar people from our stake who almost immediately after I told them my hobby, tried to recruit me for their team!  The idea sounded good but I am having too many good memories of Del Sol with the team to say yes.

Sacrament meeting had an especially warm feeling as it was a special Christmas service this morning.   Time to take a nap before work now..  Darkhorse out.

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Comments
From mikemac on Sun, Dec 21, 2008 at 21:53:43

I have been running this time since August of 2007.I ran in my 20's and was turning in some pretty good times and then the kids came along,I got lazy and time was a problem so the running took a back seat.I noticed that some guys even younger than me were having health problems so I Started back in my 40's and the old saying is correct...if you dont use it, you lose it.When I started back it was tough but the love of running was back. I have made a little progress but its tougher when your 42.This blog has helped with my training.I can't imagine running times even close to yours but I still press on because I enjoy it.Enjoy your Holiday and your advice/comments are ALWAYS welcome.

From dave holt on Wed, Dec 24, 2008 at 18:25:29

Merry Christmas!

From Adam RW on Sun, Dec 28, 2008 at 17:31:06

Sounds like things are turning around for you. Just in time to start a good new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Time to update my blog; 10 miles easy today at 7-7:30/mile pace. Legs felt well rested today after a couple of days off I felt like flying. Still, I don't want to do too many more double days off... Dark Horse out.

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

12x400 meters at 10k to 5k goal pace in 75-79/sec per lap. Worked going down on pace all the way to 75 and then let up going back down the ladder again. Always working on form awareness and what felt right.   Stretching afterwards.  Syracuse indoor track.    Darkhorse out...

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

Easy 6 miles today after work and then to bed.  Stayed up all night and listened to my shortwave radio for a while.  Listened to mass being conducted somewhere, most likely in South America I believe.  Watched some old movies including my Rocky Balboa dvd and then fell asleep.   Not much else to say.    Darkhorse out..

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Thu, Dec 25, 2008 at 12:23:56

Merry Christmas, Steve. Hope things are going ok with you. If you ever get down our way, maybe we could plan a run at the Oval. Take care.

From air darkhorse on Thu, Dec 25, 2008 at 13:09:28

Thanks, Cheryl. Things are good. Take you up on the offer as soon as I can. Merry Christmas. Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles on the mill at 7-8/min/mi pace.  Time to feast! Everything that would make a nutritionist and Sasha, LOL!! run for their stomach pump! Things such as deviled eggs, smoked turkey, cranberries and last but not least; strawberry cheese cake with extra artificial topping.  Mmmmmm yeah.. Coolwhip!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From adamr on Thu, Dec 25, 2008 at 22:24:52

Yes and no...I work at a physical therapy clinic in orem, but also at a pizzeria in provo. we're waiting on acceptance letters for physical therapy school. if i get in i'd start that in sept.

From Adam RW on Sun, Dec 28, 2008 at 17:28:25

Sounds like a good meal to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just 5 very easy miles at 7:30-8:30/mile pace.  2000w and Antelope course.  Darkhorse out..

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

AM-Easy 4 miles jogging. 7:30-8:30 mile/pace.  Antelope and 2000 w.  Meditated, froze, and then burst for home!  Darkhorse out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From barry on Sat, Dec 27, 2008 at 23:51:36

I have been thinking about you and wondering how you have been doing? I am not sure if you are a reader or not, but i have a book i think you should read or even listen to and i think it might help you. I could even send you a copy of my CD to listen to. I am not sure if you heard of Joel Osteen, but a very good Religious speaker. If you are interested send me a person e-mail and let me know. My e-mail is amesbarr33@yahoo.com. I can send you copy of it and i know it will help you out a lot. It was a real eye opener for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Very easy jogging today at 8-9/min pace. 4 miles total.  Antelope and 2000 west.

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

Only time for an easy run today of 5 miles.  7-8/min/mile pace.  Antelope and 2000 west.  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1925.20295.40170.3053.452444.35
Night Sleep Time: 11.00Nap Time: 2.00Total Sleep Time: 13.00Weight: 0.00
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