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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:

 

    
 

 

 

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 13.00 Month: 84.50 Year: 558.50
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
1968.40383.40204.0039.502595.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 easy miles to get out and just enjoy the view. Easy easy effort at 7:30-8:00/mile pace at 60-70% mhr during the run.  Syracuse trailhead out and back. 

PM-Easy 6 miles after work at 7-7:15/min pace roughly.  Feeling looser now after this mornings run. 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
4.000.003.000.007.00

Indoor track today with 2x1.5 miles at 5:30-5:46/mile pace. One mile easy at 7/min pace. Just feeling the pace and then backing off.  Quick cooldown and then headed for some Mexican food at Cafe Rio. Oh yummm..  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-6 mile easy jog at 8:00-7:30/mile pace.  Recovery run on Syracuse trail.

PM-4 easy miles at 7-7:30/mile pace.  Treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Jan 08, 2009 at 17:28:14

Great recovery run. Your doing well with the mileage your running. That's really all you can do. I really need to do one real hard run a week which I haven't been doing lately because of injuries.

Keep up the running and faith.

From air darkhorse on Fri, Jan 09, 2009 at 08:59:26

For right now anyway. Thanks Kory.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.006.000.0012.00

Alternate sets of 3x3k and 2 miles in between at 6-6:30/mile pace.  Went into the workout almost right off the bat with a 6:42 warmup mile but then shifted gears on the second and clicked off 3:25 for the first 1000 meters of the 3k interval.   Felt good but eased up to 6:32/mile and then back up to a 6:03. Started the next set a little slower at 3:25-3:27 range and then back down to 6:02 and 6:36/mile pace for two miles.  Last set in 3:24, 3:24 and finally 3:22 with the kick for 100 meters at the end.  Not sure why, but everything clicked well today and I was able to have a very strong but controlled workout. 

Cooled down for a mile and then did a quick stretching session afterwards.  Jeez I'm so hungry right now I could eat a bale of hay!    Darkhorse out..

  12 miles total/ Indoor track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Fri, Jan 09, 2009 at 20:22:18

Air Darkhorse, hay gives you the farts. Nice workout. Hey, heard your song today at a spinning class, running against the wind, thought of Air Darkhorse.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AM-Aerobic resistance run at 80-85% mhr for most of the session.  Started as a progression run slowly building from 6:11 then to 6:02, 5:51, 5:48, 5:45, 5:40, 5:41, and 5:38 respectively.  Felt good during the entire workout, no hitches or pacing problems at all.  Pace sense is good and within a second or two of my chronograph.   Experimented with running barefoot during the warmup to bring out some flexibility in the ankle and lower calf areas. Stretching and strideouts afterwards.   While I was at work I kept thinking of my best marathon which was Ogden. And for some reason my memory of it was very vivid including right down to pace and motor sensation during the middle stages. It was some of the very best and most relaxed running I have ever done and on the toughest part of the course even.  Can it be repeated?  Just maybe.. One more time I keep thinking. The legs are fresh and the spirit is stronger than ever so we shall see.

      Darkhorse out..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Tue, Jan 13, 2009 at 23:24:19

I believe you can do it again, Steve. Your best running years are still ahead of you. Good luck with everything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy recovery run for 5 miles at 8/minute/mile pace. 60-65% mhr.  Kaysville loop today.  Some soreness in the gluteus and hip area however I don't know if  thats a good thing or not. Might be as my knee lift feels different at times.     Darkhorse 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

Easy to medium aerobic run at 70-80% mhr 6/min-7/min/mile pace.  Last 4 miles at 6-6:10/mile average pace.  Syracuse and Layton main loop.   Hopefully I can get in some 1000s tomorrow. That is if the track is not overrun by woggers... ie-walk/joggers. They have a rude tendency to walk three and four abreast on the track.  Makes you want to just run them completely over some days!    Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.003.0015.00

Intervals this morning at the indoor track this morning. 5x1000 meters in 3:07-3:10 range and with equal jog rest period. Finished the workout with 6 more miles around 5:40-42/mile pace. Jog cooldown right after.  As the season progresses the plan is to keep the pace up, increase the volume, all while reducing the rest interval to a minute or less.   Very tough to pace and time properly as the track is a tenth of a mile in length and maybe a bit longer actually on the outside lane. Also had to contend with the usual New Years resolution herd out wogging on all lanes. Felt like Roadrunner playing a crazy game of chicken or something!!! Some people were even actually going the wrong direction..  Oh and umm yeah, it gets tight on the turns at anything faster than 5:20 pace or so.  I started to feel some pain in my ankle and tibial area later on so easy days for a week or so just to be safe on that one.   Stretched in the shower and raced out the door later.    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Thu, Jan 15, 2009 at 15:34:12

Nice work! Its a shame but the New Years crowd will die down in a few months.

From darkhorse on Fri, Jan 16, 2009 at 13:24:16

Yeah, I know it just gets a little irritating thats all. I need to learn to be more patient I suppose.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy recovery jog this morning on the trail. 7:30-8:30/mile pace range.  Just nice to go out feel my circulation coming back again.  A little stiff in the hip area but otherwise fine this morning.  Would have liked to have gone to Painters but I just don't want to race quite yet. It's not time.. my base building has not been as extensive as last year, however my years of running and competing has already installed all of my "plumbing" so to speak.   Now it's about getting physically stronger, faster and more efficient.  I am almost 40 and so now is the time to train intelligently all the while striking a balance between it and life in general.  I'm willing to bet I can run even better this year on quality vs sheer quantity.  Sometimes the body requires a changeup in the way things are done.  Besides the idea of slogging mile after mile of slow running does not appeal this time.    As the great Emil Zatopek once said;  "I already know how to run slow, I want to learn how to run fast".      Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From barry on Sun, Jan 18, 2009 at 10:33:43

Steve,

Are you thinking about running the Salt lake marathon or the Ogden marathon?

From steve ashbaker on Sun, Jan 18, 2009 at 15:27:12

Don't know quite yet. Make that decision later depending on a few things. How about you?

From barry on Sun, Jan 18, 2009 at 16:11:42

I am signed up to run the Salt Lake 1/2 marathon and i will be signing up for the Ogden 1/2 also. I am thinking about running the Pocatello Marathon, but i am not sure. Do you have any suggestions where i should run my first Marathon, besides Ogden? I really like running the half for Ogden.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles on the treadmill in 34:37.   Not into running late at night for some reason right now.  Tired from work also.. End of mileage cutback week.    Darkhorse 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 run after work during the evening.  5 miles easy at 7-7:30/mile.  Treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0012.000.0015.00

Ok, this workout was a time trial of sorts to get a feel as to where true half marathon pace may be at.  3x4 miles at 5:20-5:34/mile. First set at 5:18-5:24, second at 5:24-5:28, third starting with mile one in 5:19 and ending in 5:34 feeling some fatigue and a slowdown in pace. 2 442 meter lap recovery at 7:30/mile pace.   Took 400m marker splits to calculate pace and then get a rough estimate of total mileage.   A little grinding today..  Olympic Oval.

      Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Jan 21, 2009 at 21:40:19

Nice miles. It has been awhile since I checked in on anyone else. It looks like you are doing pretty well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles recovery on the treadmill at 7-7:30/mile pace. No incline, just getting the heartrate up and moving the legs today to circulate muscles.   65-70% mhr.   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
5.006.004.000.0015.00

Warmed up at a brisk pace today and dove right into the AT section of the workout starting at 5:30/mile pace and then working down to 5:16/mile pace at one point then an easy mile at 6:43.  Regrouped and started the marathon pacing part of the run. Mile splits as follows;  5:48, 5:46, 5:40, 5:42, 5:19 in order of running.

Pacing felt good and controlled, heart rate was lower this time with 5:40/mile pace at 146-150 bpm and 5:19/mile at 154-156 bpm.  100 meter sprint drills with cooldown and stretching afterwards.

Resting pulse-36/ weight-139 preworkout.  postworkout-137lbs.  Pulse down to 60 bpm within 5 min after the tempo session.   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
6.004.000.000.0010.00

Aerobic resistance today on the track yet again.  First 6 miles at 6-6:40/mile pace then 4 more at 5:28-5:49/mile pace.   THR-122-126 at 6:30/mile and 134-138 at 6:00/mile.  146-150 bpm at 5:28/mile. Building blood volume with this pattern of training by omitting recovery run until tomorrow. 75-85% mhr.  RP-40-42 bpm. Weight-140 lbs.

Hard-semihard-easy every once in a while can be more effective than just hard-easy as long as the recovery is ample to support it. Not every time do you want to do this however because sustained over time and especially while building high mileage or undertaking sharpening, it can lead to breakdown or overtraining.    Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Sat, Jan 24, 2009 at 21:47:46

Hi Steve, quick question for you. Was your 150 HR at 85% of your approx. max? And do you normally run marathon pace at 75-85%? Thanks for your help. Bob

From airdarkhorse on Tue, Jan 27, 2009 at 16:09:24

Robert, There is some cardiac drift involved of course towards the end, but generally my marathon pace at the Ogden marathon 2 yrs ago with a 2:29 was 5:36 roughly at 150-156 bpm or so. AT is somewhere around 154-160? That is assuming that aerobic fitness is well developed.. ON THE OTHERHAND.. If it is not than the max on all factors including maximal heartrate will go up. Interesting phenomenon considering a lot of physiologists say that this is not possible?

From Robert on Tue, Jan 27, 2009 at 17:38:21

Got it. Thanks for the reply.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.004.000.0018.00

Hard long run today-17 miles in the rain, ugh....  4 miles at MP, then speeding up to threshold, dropping down for a minute, then back to MP pace again.  Olympic Oval this morning. 80-90%mhr roughly.  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sat, Jan 24, 2009 at 18:53:34

But at least we could breath! I agree the cold started to get to me and I wasn't even out half as long as you were. Hope all is well.

From wheakory on Sat, Jan 24, 2009 at 21:28:06

Nice aerobic run. Great to see you out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.002.0014.00

Excellent run on the track today with a 4 mile progression at the end.  Started at 6:30 ish pace and after 5 miles at 6-6:30/mile pace began the main part of the workout. Splits of 5:48,5:28,5:16 and 5:04 respectively.  Felt very strong and relaxed until I started to get to the last few quarters. last quarter in 69 secs. 10 miles total.   Quick cooldown and stretching afterward.   Darkhorse out.. 

THR-6:30/mile-120-124, 5:28-144-148, 5:16-152-156bpm, 5:04-162-164 bpm.

PM-4 mile jog recovery run at 8/min mile pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From seth on Wed, Jan 28, 2009 at 16:30:12

Steve,

Looks like things are going well for you. That is great. I would love to go running with you. My schedule changes day to day with school and work. Afternoons and Evenings are good at least a few times a week.

Which races do you think you are going to do this year? Best of Luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery run of  6 miles on the Syracuse trail at 7-8/min mile pace.  THR-92-110 bpm.  55-65% mhr.    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Tue, Jan 27, 2009 at 17:24:59

Great month!!

From jefferey on Tue, Jan 27, 2009 at 17:31:08

Wow! Wish my HR could stay that low!! Nice mileage- Any thoughts to help me out?

From air darkhorse on Wed, Jan 28, 2009 at 15:59:56

Mike-Thanks man.. Sorry i haven't dropped by your blog lately. How is running in Alabama lately?

Jeff-I have a secret... My max is pretty low however.. About 165-170bpm I believe. But I also believe I am a bit more fit now especially for this time of year. As for tips? Stay away from really fast short intervals this time of year. They have a tendency to bring the runner to a quick peak and then burn you out just as fast. Once every two weeks is ok though. Just my humble two schillings, take it or leave it. What is your max heart rate by the way?

From jefferey on Wed, Jan 28, 2009 at 16:19:32

Airman- My max is a little over 180 I think. I maxed out at 180 today just doing 5 600's. I have actually been taking it pretty easy since my marathon in Sept. This is only my second week of speedwork.

From air darkhorse on Wed, Jan 28, 2009 at 16:30:47

How much recovery between those reps?

From jefferey on Wed, Jan 28, 2009 at 16:43:43

2 minutes of recovery and a small part in the middle of it was walking.

From mikemac on Wed, Jan 28, 2009 at 17:17:49

Darkhorse... The Alabama weather has been better, more like normal.Its a little hard to decide what to wear running from day to day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy to medium 10 miles with rollers and steady elevation change.  6:32/mile avg pace.  Ogden marathon course.  Brr....   Felt good otherwise.  70-75% mhr.

Read some weekly buisness news and became depressed tonight.  Yikes!!  Almost a TRILLION DOLLARS approved in this so called "stimulus" package.  Nothing but spending, spending, and more spending!  Only 12 billion of it is really going to be seen in the near future anyway. No wonder not a single republican voted for this. Gadianton robbers all of them they are, especially people like John Thain and that crook Tim Gheitner.  I have so much to say about it but I'm going to hold back because it really does not relate to the blog anyway. I just needed to blow off some steam.     What is happening to our country?  

   Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Thu, Jan 29, 2009 at 12:20:46

I was thinking about it last night. On one hand, taking away the money from people to spend on government projects does not sound that great to me. On the other hand, most people unfortunately would spend their extra money on luxury cars, expensive clothes, expensive entertainment, luxury homes, junk food, video games, alcohol, tobacco, gambling, etc. Most of that money will not go towards anywhere near some noble cause. So perhaps using it to build roads instead is not too bad of an idea given the circumstances.

When a dog behaves you can let it run without a leash. When it is a bit out of line you need a leash but it can be rather long. But when the dog is totally out of control you have to chain in to the kennel. When moral values are lost capitalism stops working, the only way you can survive is with the short leash of socialism.

From air darkhorse on Thu, Jan 29, 2009 at 13:10:40

Socialism? Sasha what are you saying? True socialism or marxism is impossible because of the very innate tendencies and corruptibleness of the carnal man you just referred to. Thats why the United Order didn't work! Mortal man is not capable of abiding by a true socialist philosophy.

And in such a case as history bears itself out it leads to the next step which is communism, totalitarianism, or even worse, fascism... You know the outcome as well as anyone my friend. Remember the old Soviet Union? It reminds me of the line from Orwell's "Animal Farm, Some pigs are more equal than others".. Freedom and accountability is the only way.

From wheakory on Thu, Jan 29, 2009 at 16:17:37

What's the world coming to. The choices that we make are the choices we have to live with.

Good training Steve.

From mikemac on Fri, Jan 30, 2009 at 11:37:19

Sasha-Who is worthy of holding the leash?

Darkhorse-You are putting in some serious miles my friend!

From Sasha Pachev on Fri, Jan 30, 2009 at 12:02:29

In a democracy we elect the leash holder.

From air darkhorse on Fri, Jan 30, 2009 at 12:26:27

We the sheeple are just led to believe that.. The corporate masters and special interest groups really choose the candidates. LOL!!

From air darkhorse on Fri, Jan 30, 2009 at 12:28:01

Thanks for the comments everyone.

From Sasha Pachev on Fri, Jan 30, 2009 at 12:48:02

Yes, but they have to chose the ones that people will vote for. In the Soviet Union it was a different story - you had only one candidate chosen by the Communist Party. In the last election here we had about ten or so on the ballot, but for some reason we limit our choices to the ones that can afford large media campaigns. Thus it is all fair. A TV nation deserves to be ruled by TV clowns.

From air darkhorse on Fri, Jan 30, 2009 at 13:03:07

Point well taken Sasha. I agree somewhat.

From paul on Fri, Jan 30, 2009 at 13:06:57

Not sure how to respond to Sasha's comments, as they kind of make me sick. The stimulus package makes me sick too, especially since the bulk of it is going to just plain spending and bloat (much less going to things like building roads than originally promised). The first "stimulus" failed, and I don't have high hopes for whatever this is supposed to me. Usually I'm more upbeat, but this kind of ticks me off.

From Sasha Pachev on Fri, Jan 30, 2009 at 13:24:32

To clarify my point. Failure to be responsible leads to the failure and eventual rejection of the free market. Something has to come in its place, and whatever does will result in a shorter leash. The economic crisis and everything else is a direct consequence of our failure to be responsible. It is time to pay the bills, we have hit the wall, you cannot cheer-lead the country into a sub-6:00 mile pace. Some of the politicians obviously know nothing about the marathon, and if they do they miss the connection. Train better next time, but for now be thankful for every mile under 8:00.

From superfly on Fri, Jan 30, 2009 at 13:28:28

Interesting theories...

From air darkhorse on Sat, Jan 31, 2009 at 16:39:34

Personally, I'm for investing in food storage. I just hope I don't have to run to the store for 5 dollar a gallon milk and a ten dollar loaf of bread in the next few years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0015.001.000.0018.00

Time trial at the Olympic Oval this morning after work.  Short shift at work today made it possible to get to the oval and do my quality marathon pace run.  After a brief warmup on the cycle I shed my sweats and clicked my watch on the number line.  First mile at 6:24/mile pace and then quickly grooved into a relatively comfortable 5:48/mile effort and stayed there for about ten miles never going below 5:38 or slower than 5:50/mile pace.  After an hour of that, I then began to shift gears and push things down a little.  Down to 5:38, 5:36, 5:41, 5:38 again, strange how I keep hitting this split.  slowed to 5:50, 5:46, and then pushed again for the last mile with steady 400 meter splits of 1:22-124. Last mile in 5:32 roughly. Whew!! done..  Brief cooldown for a mile and some more spinning to massage the muscles a bit.  Feeling so good about my training this year.  There is a PR coming on, I feel it in my gut with the way I have been running this winter already.

Ran into Corwin Jackson and talked about our class reunion, his sprint coaching for USATF. Discussed some other things and took off.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Fri, Jan 30, 2009 at 15:02:26

You're looking strong for this time of year. That hiatus you took from running might be the booster.

From mikemac on Fri, Jan 30, 2009 at 15:12:27

Comfortable 5:48/pace??? I have said it before..you are a fast horse!You will PR for sure.

From barry on Sat, Jan 31, 2009 at 13:48:04

Great job! When is your next race planned?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.001.000.0016.00

Aerobic resistance run progressing from 8/min to 6:30ish by mile 10 and finishing with 4 miles toward the end at 80-90% mhr.   Cool down afterwards with halfhour of stretching and massage.   Local shoe box 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
12.000.000.000.0012.00

Easy 6 mile recovery jog after work and untimed.  Neighborhood loop.  Weather is so nice and sunny that I wanted to go more but I'm really trying to keep recovery runs easy and not just another distance run.   The watch can be too much temptaion somedays so I decided to just leave ot home and enjoy the scenery.    Darkhorse out..

PM-6 easy miles while I planned out some intensity work for the next month.

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 six mile aerobic run on the Syracuse trail. No time taken today. Just out to relax and move the legs for a while.   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 recovery week so again another six miles at 65-75% MHR.   Syracuse trail and back. Not much else to say.   Darkhorse out.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.004.000.0010.00

Progressive pace run on the treadmill with incline.  Paces of  5:52, 5:40, 5:36, 5:30, 5:21, 5:09. 1-1.5% incline.  Started to really feel the pace on the last mile.  Probably more in the Vo2 max area but will still count it as threshold because of the overall nature of the workout. Good run but not as fresh as it could be.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Feb 06, 2009 at 12:48:04

5:09 is moving so I could see why you might feel that...

I hope you have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles at 65-75% mhr.  Most at 6:40-7:00/mile.  Indoor track at Syracuse rec center.  Some lady really made my day when she asked me if I was a professional marathon runner. I said no but thanks anyway. She said but your so fast!  I thought it but didn't tell her out of modesty that this was a slow recovery day for me!   Guess I better slow down on my recovery days a bit more..  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 miler again through the neighborhood. Next week is looking bad for training with my work schedule being the yo-yo that it is. Back to back over night shifts. Yikes!! No choice but roll with it unfortunately I guess.  I'm determined to PR this year and I will not be denied! LOL..  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

Another easy six miler, as it is all I have time for today unfortunately.  Traeadmill at 6-6:30 ish pace  for six miles. 38:16 total time. Darkhorse 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

Today is Sunday, went to Sacrament and then went to bed for a while. Very tired today....

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 mileage again today. Back to back shifts so I decided to save my energy for work today.

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

Aaah.. ten miles today with a 4 mile tempo at 5:19-5:36/mile. Felt really good.. Almost ready for speedwork!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Tue, Feb 10, 2009 at 18:52:49

Almost ready??

From wheakory on Wed, Feb 11, 2009 at 00:17:35

Your ready. I really need to do some speedwork. I just can't seem to get motivated to want to with the cold outside weather.

How's life going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles on the JRT trail.  Total time 1:06:18 out and back.  Nice run but a little nipply..

Darkhorse out.

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

Progressive run at the Syracuse track.  Track was crowded with people so I finished on the treadmill with splits of 5:42, 5:36, 5:30, 5:26, 5:19.  Even effort gradually applied over the run.

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

10 miler this afternoon at 6-40ish per mile with 6 miles around 6 minute pace give or take a few seconds per mile.  Syracuse trail.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.008.000.0013.00

Tough 8 mile tempo run at the track today with beginning miles in 5:38 all the way down to 5:16 for the last one today.  13 miles total. Some stiffness and a tight IT band this morning but other than that, nothing to worry about.   I noticed  a measurable rise in my threshold however as I was hitting a 165-168 bpm heart rate actually toward the end. I really did not feel like I was carrying the bear on my back yet.  Encouraging...  Darkhhorse out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James W on Wed, Feb 18, 2009 at 17:54:10

Wow - very nice workout. Encouraging - I'd say!

From RivertonPaul on Wed, Feb 18, 2009 at 18:23:48

Looking good Steve.

From air darkhorse on Thu, Feb 19, 2009 at 18:30:14

Thanks, Things are starting to come together again. You guys making good gains also?

From James W on Fri, Feb 20, 2009 at 15:49:03

I am making progress with the limited amount of mileage I can put in due to time constraints - I am just barely hitting around/over 40 mpw right now, and am doing Del Sol this year - I even have the same legs you had last year, although I think the first one is a little different :) After that, I'll have to see about maybe setting some PR's in 5K, 10K and 1/2 marathon, leading up to (hopefully) SGM again this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles on the treadmill today.  Short but at a good clip. 6:44/mile avg pace.    Soft treadmill deck which felt like a woodchip trail.  Nice..  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

Steady state run on rolling hills with 15 min on, 15 min off. Alternatating MP effort at 5:40ish pace with 6:30ish effort.  Varying pace depending on the grade.  Very nice weather today which was a big boon to my spirit after a long snowy winter.  Good strong effort and performance today hitting all my miles where I wanted them to be at.   Downhill section at the end was especially good, hitting 5:30s and not feeling strained.   Can't wait for Ogden or Salt Lake this year.  Tough choice, glory or possible take home pay..  I could sure use it right now with my shoes down to their skin!   

On another note, any of you still feel like buying stocks?  If you do or are, just check out todays market news to check your thinking yet again.   Darkhorse 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

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Fri, Feb 20, 2009 at 13:36:41

I felt the need to post a comment simply because your name is great.

Also, you're a machine. 15 miles at that pace is about how fast I drive my car through Holladay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Marathon pace practice run on the SLC marathon course this afternoon. Wow ! can you believe the weather today! It almost had me fooled into thinking it was Spring..  Decided to wear shorts and on my up met my Dad. He took one look at me and said; Do you anything other than work and run? Hmm, like maybe eat once in a while?  Yeah I said,  Sleep..  for a few minutes a day that is.   Like I always say, What ever does not make you strong will only make you sick right?   Thankfully a day of rest tomorrow.    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sat, Feb 21, 2009 at 23:48:50

Steve,

Nice run! Are you running SLC or Ogden? I hope you do, because i would like to meet you face to face.

Barry

From mikemac on Mon, Feb 23, 2009 at 10:56:59

I'm glad to see that you are having nice weather up there. Its been pretty cool down here in Alabama.I ran a 25k Saturday and at race time it was around 28degrees.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 7.min per mile pace on the JRT 65-70% mhr.   Very easy pace in anticipation of the 15k this Saturday. Not sure what to expect and it also cost me dearly at work to get the day off so I hope we all have a decent race this weekend.  It will be a good test to see where strengths and weaknesses are.  Darkhorse out.. 

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

Medium long run today, some days I just don't know the meaning of easy I guess.  Things felt really good today so I kicked on the afterburners at the end coming up from the JRT.  Pickups in pace the last six miles or so with a timed half mile at the end in 2:26 on a slight uphill.  Total time: 1:18:40 for 12 miles.    Darkhorse 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

Easy ten miles on the trail today, this time it was so easy I could have ran it backwards!  10 miles at 7:30-8:00/mile pace.   Very hungry and broke, so afterwards I bought a package of day old gooey donuts and ate all six in one sitting!!  Probably worth 2000 plus calories I'm sure.  Its all carbs anyway right?  LOL..Oh, but I feel better now!  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Wed, Feb 25, 2009 at 17:21:31 from 76.27.53.7

It would be great to say that 10 miles at any pace is easy. I've never run an easy 10 miler. Great job, it sounds like you are running really strong.

From wheakory on Wed, Feb 25, 2009 at 17:52:06 from 134.50.89.33

Sorry your broke. Just trust in God and he will direct you and give you wisdom. We all need to watch how we spend now days.

I wish I could run.

From Robert on Wed, Feb 25, 2009 at 18:01:47 from 206.195.193.254

Donuts are the breakfast of champions.

From mikemac on Wed, Feb 25, 2009 at 18:11:21 from 136.229.5.44

Horseman...when you say trails, do you mean offroad trails?I just wondered if you ran any trail runs.Man I wished that I could run at a 7:30 pace backwards.

From air darkhorse on Thu, Feb 26, 2009 at 11:31:22 from 65.100.192.2

Mike-Sorry, I sounded kind of arrogant I suppose.I didn't mean to. I'm trying to be more humble. 7:30 pace is tough for me on some days though, just not that day however.

Cheryl-Same, Are you coming to the 15k this weekend by the way? Like to see you everyone as it's been a long time..

Kory-Yeah, things are definitely tough right now with my hours cut and all. Its ok though. I appreciate the basics all the more, You know what I mean? Coming to any of gthe big races this year along with Barry?

From air darkhorse on Thu, Feb 26, 2009 at 11:32:41 from 65.100.192.2

Robert-Yes, and I have Homer Simpson to back me up on that one also...

From Robert on Thu, Feb 26, 2009 at 11:55:09 from 206.195.193.254

Your donut indulgence reminded of the SNL skit with John Belushi in the olympics. "Little chocolate donuts have always been on my training table and they should be on yours too".

From wheakory on Thu, Feb 26, 2009 at 13:44:35 from 134.50.89.33

Steve - I'm for sure not doing SLC or Ogden and don't have an idea if I'll even race. It seems I've been really injury plagued as of late. I'm just letting God direct my path each day and help decide the running I will do.

My work has really hinder my training because of all the extra hours and being so busy. At times I can't even think about training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles easy at 7:30- 8/min pace on the JRT.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: SLC TRACK CLUB 15K (9.321 Miles) 00:52:10, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.008.001.0013.00

Well, not as fast as last year but gee I wonder why... not really, I know why.  No excuses from me except for the fact I have not done as much base as last year, and getting up at 3am every morning to get to work with a 45 minute commute each way just stinkin drains me folks.   Top off the fact I was running against guys who are really good runners!  I did some stupid pacing at miles 2-4 that I ended up paying for in dividends.  I kept hanging onto Seth Wold and Jeff McClellan hoping the draft I could gain from them would be just enough energy savings to get me into PR territory.  Not to be however..  Combine all the surging on everyone's part and you have lactic acid especial served up quickly.  5:10-15/mile pace over that distance is just too much for me to sustain right now.   Back to the training board and time to get freaking serious about things now.  

On the other hand, not too bad for a 38 year old guy with 40-50 mile/wk avg perhaps. I'm too competitive for my own good sometimes.   

     Darkhorse out...

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Sun, Mar 01, 2009 at 14:04:35 from 76.27.53.7

I think you did great. How far off of last year were you? Probably not much. I wanted to go to the race, but things didn't work out. Maybe I'll get to see you at another race sometime.

From barry on Sun, Mar 01, 2009 at 16:31:43 from 75.174.5.93

I also think you did awesome! I would love to run that fast. Just remember when life gives you lemons make lemon aid out of it. Keep up the great running!!

From mikemac on Sun, Mar 01, 2009 at 21:22:50 from 136.229.5.44

Great race Darkhorse! Dont be so hard on yourself.I wished that I had your God given talent and level of fitness.

From Brent on Sun, Mar 01, 2009 at 21:55:31 from 66.7.127.219

Air Darkhorse, no guts, not glory, you went for it, 200 commando points for the outstanding effort. Your still the darkhorse, they should look over their shoulder, you will be coming.

Stay Kool, B of BS Rools out

From huans32 on Mon, Mar 02, 2009 at 09:45:07 from 138.64.2.77

Good race man. Talked to you breifly before the start of the race. Great race from my stand point. You guys were flying.:)

From seth on Mon, Mar 02, 2009 at 11:11:03 from 155.97.18.26

Good run man. I hope that you aren't in peak condition right now because the real race season hasn't even started yet. Keep it consistant and then you will be ready for the big dance.

Seth

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Had a short shift at work this morning so I decided to take advantage of it and fit in a training run. I know it's Sunday but it sure doesn't feel like it today. Besides I missed most of church this morning.  Yeah.. I know excuses right?   I'll never be one of those letter of the law following types especially with my schedule lately!   Followed the trail all the way out and back up to the east bench.  Total time was 1:45:17 with last two miles picked up in 6:40-6:30ish pace at the end.  7-7:20/min mile avg pace mainly.   

More runs like this may help get me back up to where I need to be endurance and stamina wise for Ogden.  SLC I stilll question if there is time however.   After making a lot of observation on the blog, I have noticed some things about some training patterns at different times of the year.   So I think I may shift my training emphasis now to 90% LSD in the 65-70% mhr training range topped with one very sharp and hellish track workout every Tuesday. Then follow it up with a long run on Saturday at 80-85% mhr. Notice no more AT sessions for a while. Just pure easy aerobic running coupled with VO2 max work and short speed sessions.  I think this just might be my own stimulus plan that will put me up another notch perhaps.  Interesting to see if I can stick to it now !! LOL...    Darkhorse out....

By the way, thanks for your comments everyone, much appreciated!  

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 via JRT out and back. 7-7:30/mile pace.  Not much to say, Darkhorse 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 at 7-7:30/mile pace.  Neighborhood loop.  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.003.0015.00

Medium hard track workout at the indoor track with 5x1000 meters at goal race pace. 74-76 sec per lap.  Full 2 minute 1 lap rest period.  Easy miles at 7:30-8 min/mile.   10 miles total.

Darkhorse out..

PM-5 miles easy. No timing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

AM-Easy five miles at 7:30-8 min/pace on the treadmill.  Had some thoughts this morning on survivorship.  All this happened while I feeling rather depressed and weak in spirit.  I listened to an account of a man who had a very similar situation where he  had lost a lucrative career and had to take a janitorial position to get by.  He rose at 4 am every morning and started his morning with prayer and then afterward would search the internet for leads and opportunities.  But instead of just hanging in his own depressed and sorry state he would go out to his  new office which happened to be his truck.  He would then initiate action by calling and following up on those leads.  Then there was the account of the NFL players who were lost at sea. Two of them removed their life jackets within two hours of the accident and let themselves drift away...  They of course perished into the depths.  You would think two big tough guys in the NFL could and would survive anything right?  Not so.   True strength and toughness I believe lies not in one's size, talent or looks, but rather in one's heart and soul.   After meditating on this for some time I realized that I was not as weak and powerless as I had believed.  I was doing most of the things I needed to do to survive, however  I was not thriving..   I had not made the decision to turn the switch on and start moving forward again. Instead I was just drifting and waiting for whatever fell on me.  I have always believed that you must accept whatever happens to you and ultimately accept God's will for whatever happens.   But when you see a ship at sea, you paddle towards it and not wave it on by saying God will provide.    Time to get moving.    

         Darkhorse out... 

PM-Aerobic resistance run with 8 miles progressive pace increasing at 80-85% mhr.  No time taken, just heart rate and effort. 10 miles total total with stretching and warm/cold bath soaks.  Recovery run for tomorrow.     Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Mar 05, 2009 at 14:24:04 from 134.50.89.33

Steve, your comments are very inspiring. Have you ever thought about becoming a writer, because you have an in-depth way of saying things and have good ideas and topics. It's good to see you move forward. Sometimes our faith gets weakened, but God is always there when we don't think so. We have to remember that God won't give his children anything they can't handle.

From Barry on Thu, Mar 05, 2009 at 17:16:46 from 67.61.234.251

WOW, Sometimes in life we need to just hold on to God even when things don't make sense. The Bible says that Gods Love for us is higher than the Earth is from Heaven and so is Gods knowledge. Even though we have no idea what is going on in our life He does. He is always working things our for our good and His Glory. Just remember Gods know you so well that He even knows how many hairs are on your head. Do you? I hope this makes sense and have a great day!

From kelsey on Thu, Mar 05, 2009 at 19:16:42 from 98.230.3.218

Well said. Stay strong, and I pray things get better for you.

From air darkhorse on Fri, Mar 06, 2009 at 13:48:47 from 63.225.226.170

Thanks, Things aren't all that bad, I guess I'm just not wanting to live in limbo and indecision anymore. I know I'm capable of more in many areas I just have a tendency to stand like a chicken in the middle of the road!

From wheakory on Fri, Mar 06, 2009 at 13:56:24 from 134.50.89.33

Steve - do some soul searching and find out what it is you want to do. If God is pulling you in that area through prayer than step out on faith and go for it.

I know I can type these words and it sounds easy, but we know having faith in these kinds of area's is tough in our lives. Sometimes though faith is the only way to lead through success.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-8/min pace on the neighborhood loop.  Went to the Twin Cities Marathon website and found out that there is 7500 bucks for first place masters.  Hmmm... 2011Twin Cities here we come!    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Sat, Mar 07, 2009 at 18:06:40 from 65.101.173.205

Hi Steve. Lord willing, I plan on running that race again this fall. I really like the course (just the right amount of challenge). Don't worry, you don't have any competition from me.

From air darkhorse on Sun, Mar 08, 2009 at 11:43:59 from 98.97.211.102

Well, It's just a goal for now.. It's going to take some planning and consistency. Maybe even eliminating certain things from my life. Thinking about it a lot lately though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

AM-8 miles easy on the JRT trailway. 6:40-7:10/mile.

PM-12 mile aerobic resistance run with 9 miles at 6-6:30/mile pace roughly on hilly terrain.  Sunnyside avenue and 1500 east area.

Not much to say just punching in and out while enjoying the ride.   Darkhorse 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

No chance to run today, busy with errands, chores, kids and life..  

But I will still beat you.     You know who you are..

   LOL! !    Darkhorse out.

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 at 7:30-8min/mile pace. JRT river trail course. Easy today in front of tomorrows hard time trial. Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.003.0012.00

What a training session today..   Three mile time trial on the treadmill with incline,  Warmed up with some very easy miles on the indoor track and then clicked off a couple of 6/min pace miles. Recovery jog for two minutes and then to the treadmill.  Splits of 5:21, 5:00, and 5:00. 15:21 total time for the segment.  Lost 21 seconds on the first mile due to acceleration lag from the treadmill.  PR for me on a treadmill!  Cooldown jog afterwards with 12 miles total in 1:33:12.    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Fri, Mar 13, 2009 at 16:43:56 from 206.195.193.254

There must have been smoke coming from the mill at those paces!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Easy ten with some pacing for Mary Ann and Sasha this morning. Did a short session at 5:20 pace while Jeff sprinted ahead of us doing quarters.  My glutes and hamstrings were too sore from my little treadmill 5K so I backed off after that and let them run their quarters.  Today was supposed to be a recovery day for me anyway.   Nice to run with friends again.  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, Mar 13, 2009 at 16:43:03 from 134.50.89.33

Nice run Steve. Also nice time trial on the treadmill and PR. Your speed and endurance is coming together.

How's life treating you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles today.  No time, just alone with my thoughts.   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 mile run along the trail and back.  7:20-30/mile pace average. Took Ian out for a half mile later starting with 3 min of jogging followed by 3 minutes of walking.  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

Went out for a run on the SLC marathon course out and back to the start.  Lame run, tired and my hammy soreness made it too hard to run all that fast.  15 miles total in 1:35:13.  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Mar 19, 2009 at 23:12:34 from 98.202.223.65

Are you running SLC this year? Nothing for me (serious) until July at the earliest. But at least I'm running something again...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy recovery run of 12 miles out and back along 7th east corridor. 7-8/min/mile pace. Kept it sane and real while enjoying the warm windy weather today. Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Mon, Mar 16, 2009 at 17:52:15 from 206.195.193.254

Yes, I need to keep it more real and just leave the watch at home sometimes. Hope your hammy feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Easy 10 miles today at 7-7:30/mile and .75 miles with Ian my son.   He amazes me with his leg turnover and overall quickness.  Darkhorse out...

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

Easy 10 miles at 7-7:30/mile on the JRT trail out and back.  Hammy a bit sore still and is limiting my range of motion something awful.   Darkhorse out...

PM-Easy .8 mile with Ian up and down 80th south.  Then 3 miles easy jogging.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Wed, Mar 18, 2009 at 21:58:45 from 205.124.145.254

Are you back in the SLC area? If so, you could come to our group and run with us sometime.

From air darkhorse on Thu, Mar 19, 2009 at 10:44:24 from 98.97.238.102

I'd like that. Can you e-mail me the time and place?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miler today out and back on 7th east to ease hamstring issues. Was originally going to run with Sasha and gang but decided that was not going to be a wise course of action this morning. Bummer.. I was really looking forward to turning on the turbos. Darkhorse out..

6 miles/7-8min/mile pace. 7th 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
3.000.000.003.006.00

Solid VO2 max workout today. 3x5 min at 5k effort.   30 sec jog in place rest.  Downhill course starting from 7th and 13th east down to 100 east and 8000 south.  Fast and furious needless to say.  One mile jog cooldown and and then horizontal for some badly needed zzzs.

Man I love these workouts, they really make the wheels turn and burn.  Total time-14:32 at 4:50/mile avg pace.  One of the fastest runs in training I have ever cranked out.   I just wish I could do that on the flat..  Dream on right?     Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.255.003.000.0016.25

Easy to medium aerobic resistance run totaling 16 miles with hills.   2x4 at marathon-10k effort intensity.  5:24-48/mile pace effort.   Bell canyon and Wasatch blvd area.  

Kind of frustrated today at the prospect of not being able to run any of the big races or even the circuit ones at that.  I was really looking forward to running Ogden or Salt Lake but with Ogden costing as much as it does and being full already this year it appears to be a no go unfortunately.  You would think a second place overall would be worth some consideration but not this year for some reason.    Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From paul on Sat, Mar 21, 2009 at 17:49:18 from 75.162.221.204

Ogden didn't comp you? I'm stunned...

Perhaps consider Utah Valley. You are the return champ after all, plus there's $1000 on the line.

From air darkhorse on Sat, Mar 21, 2009 at 17:52:51 from 65.100.192.2

No, they said that they had already picked their elite lineup I guess.. What about you? Are you going?

Yes, I'm thinking Utah Valley might be the ticket again.

From paul on Sat, Mar 21, 2009 at 18:05:57 from 75.162.221.204

Bummer.

As for me, I'm retired from marathons. I'm doing the Striders Half, and then the Indianapolis Mini Marathon in early May. After that, it's anyone's guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 mile recovery run after work along the river after work. No time, just some easy fun running. Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cheryl on Sun, Mar 22, 2009 at 21:09:24 from 76.27.66.153

Steve--would you want me to put you on the group's e-mail list where you'd see every week where we're meeting? We meet at different places each week, and then you could decide what works for you. I know everyone would love to see you again.

From air darkhorse on Mon, Mar 23, 2009 at 18:05:22 from 63.228.216.250

Yes Cheryl, that would work. Do you still have my e-mail?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Up to the Olympic Oval today in light of the storm.  A grinding workout of 2x3 miles with one mile easy in between.  Splits were between 5:18 and 5:22/mile roughly.  Taken at the 100 meter mark and the finishing numbers.  Not precise, but close enough for my purposes.  Heart rate seems to have gone down since last time or either I'm better hydrated.  Either way it started kind of slow but ended fairly fast and comfortable at the end.     Darkhorse out...

 On a side note,  Sasha has managed to get the team in at SLC Marathon and so my day just became a little brighter now.  Thanks Sasha,     Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Wed, Mar 25, 2009 at 07:22:34 from 136.229.5.41

I'm glad to see that you got in. Good Luck!!

From air darkhorse on Thu, Mar 26, 2009 at 10:45:05 from 98.97.238.102

Thanks Mike, I'm ready to kick some Kenyan tail again this year..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today out and back on 7th east. 65-70% mhr. Feeling a little wrung out today, mainly because some days I feel like my job is a whole other workout at times. It has to be accounted for unfortunately. And that is why there are no hundred mile weeks with regular double workouts this year. However, it has been a positive thing in the sense that perhaps it has strengthened my core and back really well. I seem to be holding my form better on the ups and downs during longer runs. So overall the higher, slower mileage may not be necessary this year afterall. Darkhorse 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

Day off from running.  Very busy with work and family, things just did not seem to connect today for some reason.  I just tell myself to relax, it's just a hobby and not my living.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Mar 27, 2009 at 21:55:44 from 98.202.223.65

Those days are tough. Glad you worked through it. I can relate. I hope things are going better overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.003.002.0014.00

Progessive run with 1 mile easy between efforts.  Quick warmup and then 4 miles at 80-85 % mhr, 3 miles at 85-90% mhr.  One mile at 85%-90% mhr and then the last two at 95-98% mhr. Last mile at 5/min/mile pace. Thought I was going to fall off and pass out at the end!!  Indoor track for MP miles and then treadmill  at 1% incline for the last two efforts.   I like this workout because it makes the body and mind tough for the last stages of a race.  Not to mention also that it is a big fitness booster, although it does take a few days to really recover from it..         Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Fri, Mar 27, 2009 at 09:20:57 from 206.195.193.254

I like the treadmill for the same reason in that it keeps me on pace and I can kind of zone out.

From air darkhorse on Sun, Mar 29, 2009 at 11:06:17 from 63.228.216.250

Or in my case, zone out and fall off the back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles for recovery today.   No time, just went as my body felt.  7th east and JRT out and back.    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
12.000.000.000.0012.00

Easy 12 miler along the parkway trail. No time taken. Somewhere around 7/min miles judging by pace and feel. I have an interesting thought come to mind as I pass a woodchip trail. Would this be the key to maximum muscle recovery in the weeks leading up to a race? I think I might run the rest of my taper this way to test this idea. Darkhorse out...

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

Olympic oval after work as the weather is being absolutely abominable this afternoon!  I could almost ski home I think..  Did the standard 2x2 mile LT workout with 1 minute jog at 7/min pace.  Pace range was in the low 5:20s for most of the session with the heart rate hovering in the 152-158 bpm range mainly.   Definitely felt doable for 10 miles today which is good and tells me I have a shot at running a PR this year.   But I must be careful as my left shin is telling me to back off and start hitting the woodchip horse trail regularly now. It's not bad, but definitely a warning light blinking at me so to speak.    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 hour of running. 8 miles at 7:30/mile pace.  JRT trail out and back. Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.503.0010.50

Tough, but great workout at the oval today.   The University of Utah womens track team were doing their workout at 74-80 sec pace. This was kind of fun trying to keep pace with them while I was doing my VO2 segments consisting of 2x2400 meters/1 lap jog recovery.  They would start their interval and then I would start my surge to catch them and run along side or even past some of them.  This was a really good mental game to push myself and to stay focused on intensity.  After a 5 minute jog break, I then finished the workout with a 4 mile tempo at 10 mile-half- marathon pace intensity.  Quick cooldown and some stretching afterwards.  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Thu, Apr 02, 2009 at 13:21:22 from 136.229.5.41

I bet they wished you were on their team. To bad for them.

From Robert on Thu, Apr 02, 2009 at 15:22:26 from 206.195.193.254

You can't beat some extra motivation like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today . No time, just around the neighborhood loop.

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

Medium pace 6 miler up and down Cottonwood Heights.   6:30-6:40ish pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Progressive short tempo.  Tough day today so I decided to relieve some stress on the road this evening.  3 miles at 5:20-5:30 pace.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Striders Half Marathon (13.1 Miles) 01:16:27, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.000.0015.00

Well, at the last minute I was persuaded by family to race this weekend even after the crappy and exhausting week I was having not to mention the insane workout I did on Tuesday. I know better than to that on a race week.  What the heck, I could use the break from every day monotony.  So I hopped in the truck after work and went up to Eden to run in the snow, wind and muck.  No muck thankfully, just lots of cold, blustery wind!  Might be a nice place for a wind farm I was thinking..  This was the kind of race that will either break you or make you more fiercely determined than ever to come back stronger next time.  I choose not to break.  It's only one race..  My MVP award today goes not to Alexander Tomas today, although he did run incredibly well but instead  goes to Albert Wint.  Albert ran incredibly tough today and no matter what I did I just could not shake him and at the end it was like he shifted into a whole new gear.  Passed me like a Ferrari on the interstate going all out.  He has moved up to a new level now I believe.   Good job Albert.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sun, Apr 05, 2009 at 11:10:00 from 75.174.1.71

Wow, great job. I cold tell that the race did not break you. You never stop amazing me with your running. What kind of head wind do you think you were running against. Kory and i ran Friday against a 15-20 MPH wind and i hated it. Anyway, good job. Are you ready for Salt Lake? I am still wanting to have a post race dinner with you after the race, if that is still ok with you? If it will help you out i will buy dinner. Also, i would like to ask you what kind or running schedule to should have leading up to Ogden race.

From cody on Sun, Apr 05, 2009 at 21:29:04 from 67.161.250.22

Nice to see you again Steve, even if it was from behind the whole time. It was fun watching you two fight it out (from a distance as it got later on in the race). Keep up the crazy workouts and you can kick some butt again.

From Burt on Mon, Apr 06, 2009 at 00:16:27 from 98.167.151.26

Great job!

From Jon on Mon, Apr 06, 2009 at 09:24:16 from 138.64.2.76

Nice work, Steve!

From air darkhorse on Mon, Apr 06, 2009 at 17:44:42 from 65.100.192.2

Thanks gentlemen, I wish I could have stuck around for a while but duty called at work. Yes, I have done some crazy workouts in order to make up for the quantity I have not been able to put in this year.

From air darkhorse on Mon, Apr 06, 2009 at 17:51:27 from 65.100.192.2

Sometimes you just get beat by someone who was better that day. And there are a lot of guys who can, some just don't know it yet.

From Maurine/Tarzan on Mon, Apr 06, 2009 at 21:58:18 from 97.117.61.168

Nice to meet you today, Steve. You are definitely in a faster category than I am. Good luck recovering from the race.

Isn't it great though to have something you love that is also good for you to do?!

From mikemac on Wed, Apr 08, 2009 at 23:48:43 from 136.229.5.41

Great race Horse!! Havent visited your blog in a while.Looks like you are still at it, and fast as usual. Is the weather warming up yet? Its getting pretty nice down here in Al.I've got a few questions for you sometime.

From seth on Thu, Apr 09, 2009 at 00:31:35 from 71.38.233.177

Good run man. Keep it up. Which marathons are you going to do next?

I am doing the SLC.

From air darkhorse on Thu, Apr 09, 2009 at 19:50:08 from 74.213.206.117

Mike, Thanks.. What would you like to know. Also have not read many blogs. Just dont have the time unfortunately.

Seth- I am uncertain about running the full marathon. Right now I'm in Moab for the Jeep rally and to do some zen running for a couple of days to figure out where I want to go. I will be in one of the races for sure. By the way, You look strong as ever. I would like to see both you and Jeff eat some Kenyans for breakfast if they show up.

From Maurine/Tarzan on Thu, Apr 09, 2009 at 20:03:21 from 97.117.61.168

One of these days I am going to get brave and take my jeep down to Moab. How is the weather down there?

From air darkhorse on Fri, Apr 10, 2009 at 23:27:40 from 76.27.0.45

Maurine- Awesome weather. Sunny and just plain mild. You are missing out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles after work. Legs felt stiff and tired. Big surprise there right? My body is telling me to back off and just jog for a while I think.  It feels like I'm recovering from a marathon this week.  

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 jogging for 4 miles at 8-9 min pace.  Neighborhood loop.

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 again at 8/min pace.  Neighborhood loop.  Still feeling pretty stiff and sore for some reason.

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

NO run today. Feeling overtired and just plain lousy on all fronts.  Maybe a day off will help..  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Thu, Apr 09, 2009 at 20:45:16 from 75.174.41.226

Steve,

I wanted to ask you a question, if that is ok with you? I am feeling a little over whelmed. I am running the Salt Lake 1/2 marathon next week and I would like some advice on keeping a positive attitude toward reaching my goal of running a 1:28 half which is like a 6:45 pace. I am having a hard running at that pace and I need some advice on keeping a positive attitude. Any help would be great. I hope this makes sense.

Thanks,

Barry

From air darkhorse on Fri, Apr 10, 2009 at 22:56:04 from 76.27.0.45

Just remember that no matter your time, Your family will not look at you any differently as long as you give best efforts. Start out at a pace that is still somewhat conversational, It should feel comfortably hard. Understand what I'm saying? Do not attack the uphills and flow efficiently on the down. I always practiced my goal pace every other day for a mile or so at the end of the run and this helped me tremendously in my confidence. Is this goal realistic? And have you come close to this anywhere else?

From air darkhorse on Fri, Apr 10, 2009 at 23:10:14 from 76.27.0.45

If so, You will do really well Barry..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 45 minutes in town 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
10.000.000.000.0010.00

Easy run out on Potash road along side the river and some petroglyphs.  Wow!  Absolutely beautiful out here.  Passed by a mile long column of Jeeps headed out to the rim to do some serious climbing.  Man what a sight, its like an adult playground out here.   Definitely a rave run..   Darkhorse out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Apr 10, 2009 at 23:31:27 from 98.202.223.65

Glad to see you are having some fun!

From mikemac on Sat, Apr 11, 2009 at 16:33:49 from 136.229.5.41

Steve, when you get time could you please give me some advice on warm up time before a race or just in general? I get winded early but with a pretty long warm up I surprise myself with my pace.I just seem to get faster with less effort.Make sense?? Oh yea, those relaxing runs help me also.Sounds like beautiful country.

From air darkhorse on Sat, Apr 11, 2009 at 17:16:38 from 65.100.192.2

The long warmup allows things to come into their aerobic state easier and more gradual. Its plain easier on the body. Studies show that 12 minutes of very slow warmup is needed to get into a good aerobic state with the body. For half marathon and up if I were you I would just run an easy mile before and then gradually groove into things starting out comfortable, increasing the pace in gradual increments letting the body adjust and come to homeostasis. Then again another small increase in pace until you get to where you are in a "comfortably hard" running state. This where its tough but you can still talk with some difficulty.Hold that pace for the rest of the race. Does this help?

From air darkhorse on Sat, Apr 11, 2009 at 17:24:28 from 65.100.192.2

Thanks Adam! Long time no see. Running any of the events at SLC?

From mikemac on Sat, Apr 11, 2009 at 17:26:34 from 136.229.5.41

Makes sense.Thanks!!

From Adam RW on Sat, Apr 11, 2009 at 19:12:34 from 98.202.223.65

Steve, I wish. Whenever I try to run faster than 7min pace my knee hurts the whole next day. For now I'll just be happy with running mileage. I thought about doing Des10K in July but with the knee pain I may not race much at all this year. I really want to run TOU and am about 75% committed. However, I will make up my mind for sure before the entry fee goes up Aug 15th.

From air darkhorse on Sat, Apr 11, 2009 at 23:28:36 from 76.27.0.45

Sorry to hear that Adam. I pray for the best.

From Adam RW on Sat, Apr 11, 2009 at 23:48:18 from 98.202.223.65

Thanks Steve. But don't think it is too bad. I can still run and I'm enjoying it (at least today was great). I have come to realize though that competition is more a part of my love of running than I've admitted to in the past. That being said this is probably God's way of telling me that other things in my life need my primary focus this year (growing family and career). In any case thank you for your prayers. Should I keep my eyes open for you on the 18th? I'll be somewhere along the course. I was planning on volunteering at mile 2 but I think I may run to a couple spots closer to SH and enjoy more of the race. Not sure who is running it with all the anti-Devine stuff going on at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.003.000.0013.00

Feeling better today so I decided to do one hard workout for this week in order to keep blood volume up and to stay sharp. More mentally than anything with this now. 3 miles at MP and 3 miles at LT pace with one mile easy in between. Progressive run on the treadmill today with incline at 1.5%. Did not feel as tore up afterwards vs the road. I think I may have been underestimating and forgetting the impact of good cushioned shoes and softer surfaces in terms of damage done to muscles and length of recovery. Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Sun, Apr 12, 2009 at 15:42:43 from 136.229.5.41

I know what you mean.I bought a pair of Nike Vomero's recently and the pain is much better.Before,when I reached double digits the pain would start, but now,I feel much better after a long run.That reminds me....I need to start doing them again!

From air darkhorse on Mon, Apr 13, 2009 at 15:41:08 from 65.100.192.2

Vomero's? Why do you like Vomeros Mike? I always trained in racing flats because I could get away with it for a while. But now after years of mileage and numerous hard marathons I'm afraid the damage is showing in the form of scar tissue and soreness. This happened to Bill Rodgers also after 40 years of age. I think you are have a finite number of good marathons in you and thats it. Better to take care and run for the long term maybe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Easy to medium paced run today after work with 4 miles at MP pace.  Not feeling to bad today in the legs after yesterday. Went home and spent Easter with the kids and generally had a pleasant day.  Anybody in the mood to run 26.2 this weekend?  I know I am baby! Bring it on.   I just hope I don't hit the wall on the scarcity of training I undertook this year..   

Draper township out and back on 7th east.    

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From maurine/tarzan on Mon, Apr 13, 2009 at 16:20:45 from 63.255.172.2

Steve - is there any real urge to want to win this race since no one gets paid?

Good luck racing on Saturday.

From air darkhorse on Mon, Apr 13, 2009 at 17:48:06 from 76.27.0.45

Maurine, Yes, I love to race and to test my limits both in spirit and body. It makes me stronger as a person somehow, and in some unique way that is different with each experience. Sounds sappy but it's true.

From Cheryl on Mon, Apr 13, 2009 at 18:40:50 from 76.27.66.153

Steve--good luck with the marathon Saturday. I'm sure you'll do great, even if you think you haven't trained enough. Someone of your caliber is always ready to run a great marathon.

From Maurine/Tarzan on Mon, Apr 13, 2009 at 20:41:20 from 97.117.61.168

That's good to know. I think that is something I need to work on. I am starting to enjoy the feeling of passing people when I am running.

Sometimes I wonder if the reason I always came in last in races is because I was raised to avoid any conflicts at all in my life and passing people would have been a conflict.

Good luck in the race - I hope you accomplish your goals.

From Adam RW on Wed, Apr 15, 2009 at 21:30:01 from 98.202.223.65

Steve, I'll keep my eyes open for you Saturday. Do you like anything in particular yelled at you? I assume you do not need B-I-N-G-O...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles today.  No time taken, just jogged around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Mon, Apr 13, 2009 at 18:31:27 from 136.229.5.41

I like the Vomero's for cushion Steve.I tried the Brooks and the Ascics, but they couldnt compare with the Nike's.To me it was like night and day.Just my opinion.

From barry on Wed, Apr 15, 2009 at 12:14:43 from 67.61.234.251

Steve,

I case i do not see you before the race, i just wanted to wish you good luck and i will be praying for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Six miles with 3 miles at high LT pace.  5:15-5:38/mile.  Progressively moved into it. Easy cooldown mile with some stretching.  Feeling stressed out from some things along with only 5 hours of sleep a night so I am not sure how this taper will play out.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bec on Thu, Apr 16, 2009 at 11:43:49 from 205.123.38.98

Seesh you're fast! I'm excited to see how well you will do at this race. ROCK IT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 mile jog at 8-9 min pace this evening.   Had some thoughts on the upcoming race which I was trying to reinforce.  Almost all marathons are raced best when the first 20 miles are done with the idea in mind of just running comfortably and then.. running as hard as possible in the last 10k. I love to run with the leaders and especially the Kenyans, but I have to be content with running alone again this year as almost everyone will surely take off like a shot cannon.  Maybe..

I say this and watch I bet I will have company this year!      Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Thu, Apr 16, 2009 at 12:09:31 from 204.134.132.225

Running SLC marathon I assume? Good luck and hope the strategy works really well for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy jogging for 4 miles at 8-9/ min pace today.  7th east out and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Thu, Apr 16, 2009 at 22:26:34 from 168.178.30.75

Darkhorse - have a great race.

Stay Kool, B of BS Rools out

From mikemac on Thu, Apr 16, 2009 at 22:46:11 from 136.229.5.41

Good luck my friend.Enjoy your race!!

From cody on Thu, Apr 16, 2009 at 23:07:43 from 67.161.250.22

Good luck and run well! I am hoping you get paid too!

From air darkhorse on Fri, Apr 17, 2009 at 11:19:43 from 76.27.0.45

Thanks everyone..

Cody, Your assumption is that I place high enough to win some! I was told that there are 5 Kenyans plus a one Seth Wold. I'm sure there is more to come also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles of jogging on the JRT today. 8-9/min pace. I had a day off before the race today and instead of getting up at 3 am, my body slept 8 plus hours for once! I woke up and felt really rested too. Resting pulse was a tad high but legs felt light and springy and I feel excited to just go out and run this race this year with no big expectations. Besides, I haven't trained to have big expectations anyway. And for some strange reason today feels like the time I ran my first marathon.  I feel like a kid on Christmas Eve you know?   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Fri, Apr 17, 2009 at 11:49:21 from 138.64.2.76

Good luck tomorrow.

From Cheryl on Fri, Apr 17, 2009 at 13:01:19 from 76.27.66.153

I have this feeling you are going to do really well. Good luck!

From Mike on Fri, Apr 17, 2009 at 14:12:10 from 76.127.31.38

Good luck Steve. Run well!

From Robert on Fri, Apr 17, 2009 at 15:31:24 from 206.195.193.254

Wishing the best for you in the race.

Race: SALT LAKE CITY MARATHON (26.2 Miles) 02:44:54, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

It was a good day to run and that is the tone I am taking for this one. But I did hold out with some hope that things might turn out well and through the first 14 miles it appeared that it might that is until I pulled to the side to get my Gatorade bottle I had planted earlier and thats when my race buddy Albert decided to take off and not play anymore. Oh well I thought to myself it was nice to have company for a time. Just as well because quite frankly I felt kind of sluggish at this point and at mile 17 slow turned to heavy and at 23 I felt like someone ran over me!

 Hung on for dear life and tucked behind a guy from out of state until after the end of that monster hill up State Street. After that we rolled down towards the finish with wheels starting to really fall off and so I just tried to relax and let gravity work for me. Apparently it worked and I never saw him after that. Surged to the finish line as best I possibly could for the crowd. Afterall they were there supporting us and we owe it to them to come in looking strong. Hey it was a nice run and a really good workout to boot!  But as I stumbled toward the medical tent with Barry I told myself the next one will be different and already I had begun to examine it and work on a plan.  Like the old saying goes; "You can't put a good horse down!" Something like that..

And to end on a high point, it was nice to finally meet Barry and his wife who graciously invited me to lunch with them. And man was it awesome! Good company with a big feast at Tucanos grill with meat, sliced pineapple, fried bananas with more meat, salad bar and then even more meat. If you have been there then you know what I'm talking about.  A really good recovery meal after a marathon.   Thanks again Barry,    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve P on Sun, Apr 19, 2009 at 16:11:33 from 66.60.123.236

Nice job on your race! Hey, I'm a Sandy runner, too, though I'm not runner anywhere near as fast as you.

From Fritz on Sun, Apr 19, 2009 at 17:28:10 from 98.202.93.34

Sounds like we felt about the same towards the end, i.e. wheels falling off and getting run over. Still a fun time and a great workout! I should have followed you guys to Tucanos because Einsteins didn't do the trick. See you at the next one.

From seth on Sun, Apr 19, 2009 at 17:45:25 from 71.38.233.177

Way to run Steve. Best of luck with the rest of the season,

Seth

From Superfly on Sun, Apr 19, 2009 at 17:47:21 from 209.33.210.52

Glad to see your name in the papers:) Good job Steve.

From Burt on Sun, Apr 19, 2009 at 21:40:33 from 98.167.151.26

Great job Steve. Top 10. That's awesome.

From jun on Sun, Apr 19, 2009 at 21:47:02 from 71.213.20.61

Congrats on your finish. That was a great turn-out for you.

From air darkhorse on Sun, Apr 19, 2009 at 22:00:37 from 76.27.0.45

Thanks everyone.

From RviertonPaul on Sun, Apr 19, 2009 at 22:20:47 from 75.169.16.53

Well done and best in the next.

From Brent on Sun, Apr 19, 2009 at 23:05:29 from 168.178.30.75

Air DarkHorse, can't keep a good darkhorse down, 1,000 commando points for the top ten and winning your division.

Stay Kool, B of BS Rools out

From Kelli on Sun, Apr 19, 2009 at 23:24:14 from 71.219.84.84

Nothing beats that pineapple!! What an awesome lunch to follow a great race. Good job!

From Matt on Mon, Apr 20, 2009 at 14:38:44 from 206.205.188.163

Great job on a tough race. You are an amazing runner.

From Maurine on Mon, Apr 20, 2009 at 16:50:21 from 63.255.172.2

Steve - from talking with you yesterday, I thought you did far worse than you actually did. Congratulations on a top 10 place.

Do you think that stride issues were the biggest problem? Could an impaired stride impact the large muscles that significantly?

From Cheryl on Mon, Apr 20, 2009 at 22:36:48 from 76.27.66.153

Great job, Steve. Great to see your name in the top 10. I just noticed what you wrote at the top of your blog. Very funny, and I'm sure all (or all sane ones anyway) marathon runners feel that way.

From Maurine/Tarzan on Mon, Apr 20, 2009 at 22:38:39 from 97.117.75.171

Now that you mention it - I love that quote. Wasn't it from Frank Shorter?

From Kelli on Mon, Apr 20, 2009 at 22:45:41 from 71.219.84.84

That is funny. Thanks for pointing it out, Cheryl. I never notice that stuff!

From wheakory on Tue, Apr 21, 2009 at 02:44:32 from 24.116.159.75

Great run Steve. You have so much talent that God has given you that your going to excel in the next marathon. I wish I had half your talent.

When is your next marathon?

From Robert on Wed, Apr 22, 2009 at 17:31:49 from 206.195.193.254

Great job bro!! Planning already eh? I can tell you are built a little stubborn like me.

From jtshad on Thu, Apr 23, 2009 at 18:33:45 from 204.134.132.225

Great run and a top 10 finish to boot is nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles out and back at 7-8/min pace.  7th east south and back.  Felt pretty good considering I ran a marathon yesterday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Sun, Apr 19, 2009 at 22:43:27 from 75.121.62.250

Awesome race Steve!!You are right, You cant keep a good horse down....In your case no one can catch you to put you down.Congrats on your top 10 and 1st in age group.Its good to see you kicking butt again!!!!

From Maurine on Mon, Apr 20, 2009 at 16:39:45 from 63.255.172.2

You were running pretty smoothly for the day after a marathon, both times I saw you.

That was interesting about the stretching and massage. You might want to try using a rope to help you stretch. I am also experimenting with yoga to see if I can loosen up my joints more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles easy/8 min pace.  Dark at 3 am.  7th and 80th.  60-70% mhr.

PM-6 miles easy. 7:30-8/min.  What a difference, sunny and 70 plus degrees.  Dimple Dell trail. 65%-70% mhr.  AI stretching of various trouble spots.

 

Maybe I'll keep track of diet now for a while. 

B-Ugali and oranges/banana.

L-Peanut butter and honey on whole wheat/

L2-After wrkout-Oatmeal with brown sugar./glass of milk.

D-Tuna casserole with spinach.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Tue, Apr 21, 2009 at 02:47:44 from 24.116.159.75

That's a nice balanced diet you have going for you. I usually eat a lot of oatmeal/cereal and oranges myself. I really haven't found what could be the best to eat for lunch, but I try various foods.

From air darkhorse on Tue, Apr 21, 2009 at 11:27:25 from 76.27.0.45

I'm tired of my body chemistry being one of my worst enemies, I can't control my work schedule but I sure can take charge of my diet and sleep. Just say no to TV and chocolate donuts at night. I'm taking lessons out the top Kenyan runners lifestyle habits.

For instance, I looked at the top Kenyan marathoner at SLC and he was leaner than I was! Legs that looked like broomsticks..

From Maurine/Tarzan on Tue, Apr 21, 2009 at 21:26:24 from 97.117.57.123

What is ugali?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles easy.  13th east loop course.  65-70%  mhr.

PM-6 miles easy.   JRT  out and back at lunchtime. 70-75% mhr.  Now for the feast!

B-Shredded wheat and bananas.

L-Salmon/rice /broccoli   bananas and strawberries with glaze.

D-Chicken soup with lots of bread.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Apr 22, 2009 at 21:48:53 from 98.202.223.65

I don't know if I'll be able to read your blog anymore. It makes me too hungry :)...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Aerobic run of 6 miles with 3 at 7-7:15/mi and 3 miles at 6:00/average pace. 7th east up to 13th and the gas station out and back. MHR-70-80%.

B-Ugali/pear/banana.

L-Peanut butter on whole wheat with honey./banana.

D-Lentil and tomato stew over brown rice./spinach and carrot salad.

half loaf of cornbread.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

Tough 20 miler in the heat today at lunchtime. Bell Canyon and Dimple Dell road out and back with one loop cooldown around the neighborhood. Miles 12-16 at 6 min to 5:32/mile progressing about 8 seconds faster or so each mile. AI stretching afterwards. 70-75% mhr for majority of the run with 4 miles at 80%-85% mhr.

B-Apple/Water

L-Cottage cheese/cayenne pepper sauce. Spinach and carrot salad. Banana. Cornbread/honey

D-Cajun chicken over rice./ Orange slices. Grape juice to cool the flames from the chicken.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.002.000.000.0022.00

AM-Easy 12 miles this morning on the JRT. Saw my old neighbor on his bike and said hi. Brought back memories of Des News when he would run up to mile 20 and pace my Dad into the finish line. I remember the massive blood blisters now just like I get on that same race. I was remembering his times and mileage levels and it struck me how amazing it was that he could run that course in 2:50 and some change on 30-40 miles a week. Dad always wanted to run more to run faster but he was always busy with career, kids, and helping Mom get the projects she needed done. I think with years of 100 mile weeks he would have easily broke 2:20. He was 5'8, 126 lbs with very quick turnover and a high forefoot stride. He had what it took mentally and physically to be so.

And in my mind he always will be. Darkhorse out.

PM-Easy-medium hard 10 miler up Wasatch blvd and back. Rolling hill terrain. 70-80% mhr. Body is starting to be in chronic glycogen depletion mode. Good.. That is exactly what I want in order to bring some adaptation in that area not to mention increased blood volune.

B-Wife brought home bacon! Huge weakness. Had bacon and eggs for breakfast. Grape juice and bananas on the side.

L-Peanut butter toast on whole wheat with milk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Fri, Apr 24, 2009 at 15:35:13 from 206.195.193.254

Cool, reflections like those is what I love most about running. I don't want to sound goofy, but it feels like entering a time capsule of sorts.

From air darkhorse on Fri, Apr 24, 2009 at 17:41:00 from 98.97.238.102

Robert, Some days it does indeed. I have some pretty good memories of carrying water for my Dad on the bike when he was grinding out those 16 milers in the late afternoon heat.

Up to City Creek and then back down. Back then I was on a bike and I marvelled how he could do it. Way cool..

From Robert on Fri, Apr 24, 2009 at 17:51:56 from 206.195.193.254

Hang onto those memories when the going gets tough bro! That's what I do.

From RivertonPaul on Fri, Apr 24, 2009 at 18:01:41 from 67.42.27.114

Good gene pool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9 miler.   Nice weather today!  Opted for the treadmill...

B-No breakfast. Not good but a hard early start with no time at work.

L-Beans and Tortillas with peppers. 2 bananas.

D-Ugali with honey.  Bean and carrot stew with Tabasco sauce. Milk.

D2-Milk and whole wheat bread and jam.

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

Steady state run after work of 15 miles with 4 miles at sub six minute pace.  Wasatch blvd. 70-85% mhr.  Not much else to say.  Does not feel like Sunday today only just another day. Gotta do something about that...

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

So called easy 6 miles on 7th and 13th.  The pace was sane enough at 7-8 min/mile, just so dang tired from no sleep and unloading freight for almost 10 hrs.  Hopefully tomorrow works out better..

  Darkhorse 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-5 miles easy at 7-7:30/mile pace.

PM-5 miles easy  at 7-8/ min/mile pace. 

B-Banana, orange, grainbar.

B2-shredded wheat, banana, milk.

L-Peanut butter and honey sandwich/milk

L2-Cookies, made by friend. Yum../milk.

D-

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

Aerobic 15 miler today at 7/min pace effort. Dimple Dell and Bell canyon loop. 

Just putting miles in the bank.  Darkhorse out.

 B-Banana and Apple with granola./milk

  L-No lunch just a Powerbar and pear.

D-Pork chop and peas with juice.

 

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-medium effort up and down Emigration Canyon.  Getting a feel for the Des News course again.   Mhr-104-138/bpm. 

     PM-5 miles easy at 8/min pace. Neighborhood loop.


B-Banana/oats.    /  Morning pulse-38/ Weight-140/stable.

L-Sizzler salad bar-All veggies with melon and fresh pineapple. Baked potato and bread.

D-Beef brisquet with barbecue sauce and bread.  Banana and apple.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, Apr 30, 2009 at 13:47:08 from 134.50.89.33

Nice run Steve. That's a fun course. When you drop so fast those first few miles then have to go uphill for a couple it makes it for an interesting run.

Are you running Des News next?

From maurine on Thu, Apr 30, 2009 at 15:09:29 from 63.255.172.2

What are you running races planned for the summer? Des News is a quad buster - that's for sure. Once was enough for me.

From steve ashbaker on Thu, Apr 30, 2009 at 21:31:51 from 76.27.0.45

Kory-Thanks, I ran the bottom portion of the canyon going really easy up and coasting down. I am thinking about it. I just can't afford the pricey entry fee that Ogden wants. Not worth it.. I need a solid base before the next one and that takes time. I'm not really sure that Des News is the right one either. Utah Valley looks appealing but not sure if I could run well there either.

Maurine-Des News does test a person I agree. That's one of the reasons I am drawn to it. Not for first timers that's for sure.. But lots of tradition and symbolism.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 miles this morning at 7:30 pace.  Chilly..  

AM2-Easy 6 miles before running some errands today.  7/min pace avg.

RP-38 wght-139

 B-No breakfast/ Just some tea and honey.

  L-Egg sandwich on whole wheat. /carrots and oranges.


 

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.        


 

 

 

 

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Robert on Sat, May 02, 2009 at 17:03:13 from 67.41.106.227

Well alright...the Lord be with you!!

From seth on Sat, May 02, 2009 at 21:57:48 from 71.36.87.195

Ashbaker is a cooler name anyway. You are the Man. Best of luck with everything. Keep up the good work.

Seth

PS if you want that FRB white singlet let me know. sethwold@hotmail.com

From Cheris on Sun, May 03, 2009 at 13:48:10 from 67.166.64.230

Hey Steve! I always liked the name, but maybe you could adopt that one name Cheryl thought of--was it Ashkicker or something?

Just wanted to say congrats on Salt Lake! I heard about it when we were in Boston, getting ready for our marathon. I just wanted to say thanks again for getting me there!

From Maurine/Tarzan on Sun, May 03, 2009 at 16:05:35 from 97.117.57.193

That's funny - I saw the name yesterday and was wondering - 'wonder if that guy is related to Steve?'

I was up at Striders in Layton on Friday and found out that the owner is no longer RD of Ogden. Now it makes sense why they are suddenly changing all of their policies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Long Run of 22 miles after work.    I'm committed to running the Deseret News Marathon and will focus my training exclusively to it now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bill Mandler on Tue, May 05, 2009 at 08:46:02 from 24.119.13.42

I have this eeerie feeling that you will OWN that course on race day!!!

From Little Bad Legs on Tue, May 05, 2009 at 18:10:02 from 68.186.96.165

Good luck with your upcoming marathon. I agree with Bill!

From steve ashbaker on Tue, May 05, 2009 at 19:47:10 from 98.98.245.134

Thanks for the compliment. I don't know about owning it, but I'm definitely going to hammer this one either way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles on 7th and 13th east loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

AM-Easy 6 miler in the park this morning.  Some speed later this evening.

PM-Intervals at the T-ville track with  Demetrio, Michelle, Mel and Nate Hornok. Workout was 14x400m at 75/400m with 1:45-1:55 rest interval winding down to 72s at the end.  Nate and I traded off every other 400 and kept the pace solid.  I think he is going to rock in the 5k very soon..  After I left I watched him do another at what I think was in the 64 sec range?   Total of 10 miles this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From barry on Tue, May 05, 2009 at 23:34:09 from 75.174.9.223

Wow, sounds like a tough workout! How are you feeling after that?

From steve ashbaker on Wed, May 06, 2009 at 19:44:16 from 76.27.0.45

Not bad, A little stiff though.

From Dustin on Thu, May 07, 2009 at 11:51:11 from 204.113.48.69

Nice workout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles jogging out and back on 7th for recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Thu, May 07, 2009 at 13:19:30 from 24.116.159.75

Nice run and great mileage this week. Your really picking your training up. When your serious your definitely a 2:20 marathoner. I would love to see you achieve that.

I'm buying new wheels for my truck please cast your vote on my blog which wheels you like best. I'd appreciate it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles at 7/min pace.   7th east loop.  Trying to hold back and keep a low-monotony schedule where the mileage isn't always the same every day.   Multipace training requires distinct and seperate patterns of intensity and recovery.   I always raced well when I trained this way and when I did not, I paid the price..  Headed for a 90 mile week next week!

Need to add some Powerbars or something throughout the day as I am starting to run on a low gas tank at times.  Weight dropped a bit this last week also.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From maurine/tarzan on Fri, May 08, 2009 at 11:58:45 from 63.255.172.2

It's wise to stick with what you know works best for you. Good luck in your training.

From steve ashbaker on Fri, May 08, 2009 at 12:03:02 from 98.97.238.102

Thanks Maurine, Training going ok?

From maurine/tarzan on Fri, May 08, 2009 at 12:37:49 from 63.255.172.2

Yes, Steve. I am not where I had planned to be for Ogden back before I got injured and am not going to push it at all to allow the IT band to continue to heal - but my endurance is coming back and I am running hills again and that is making me happy.

Oh - and I finally got over my winter doldrums and have been able to eat healthy and lost 5 pounds in a week (now it will switch over to the 1-2 pounds a month).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

AM-Long run of 20 miles up and down Wasatch blvd and back home via Draper.  Very challenging course but the weather was perfect and the legs felt good. In light of this and having to work tomorrow I decided to switch for today.   Went easy for 2 hours and then picked up the pace for 4 miles at the end coming down back home.   I was just very relaxed and having fun on the hills which made the time really fly by.  It looks as if I'm going to hit my 90 miles this week anyway.  Demetrio says I'm stubborn about getting in enough miles anyway so this will be a good thing.   20 miles total/no time. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Fri, May 08, 2009 at 16:42:22 from 134.50.223.250

Nice Run Steve. It's always challenging to find time for a higher mile week. I'm going to hit 90 miles as well with tomorrows run. Great to see you do so well on a hard course.

From Jody on Sat, May 09, 2009 at 22:42:04 from 98.202.136.149

Steve, I think I saw you running down Fort Union around lunch time - you had a nice pace going!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

High end aerobic run tonight at  75-80% mhr with some pickups for 20-30 sec near the end at 5k effort.    9 miles total.  13th and 7th east back 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

I'm really stuck between a rock and a hard place when it comes to running on Sunday.  On the one hand it is the "day of rest" for folks in my religion.   What constitutes a day of rest though?   I have never seen easy running as more exertive than a Sunday walk is for most.  It is a in a big way a great stress relief and renewal for me.   Isn't that acceptable?   I hate to rationalize this but where do we draw the line between the spirit of the law and the letter of the law?   Back in ancient Israel it was forbidden to even prepare one's food on the sabbath!

There came afterwards the higher law of the Savior which superceded all others and in essence embraced the spirit of the law.  So somehow I just don't think you can be condemned for appropriately engaging in activities that are wholesome in nature and do not interfere with the atmosphere of the Sabbath day.    I don't know, everyone has a different take on this issue.  In the meantime with my schedule the way it is it is just virtually impossible to get into higher mileage without compromising recovery.    I guess in the end it's all about where it lies in your own personal relationship with the Lord.    

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mikemac on Sun, May 10, 2009 at 17:06:46 from 192.28.0.21

I think that you are exactly right Steve.There is nothing more relaxing than a easy run. To be honest, its a great time to meditate on spirtitual things.At least for me. But if violates ones conscience....He or she shouldnt do it.Just my opinion.

From JimF on Sun, May 10, 2009 at 17:21:04 from 68.46.210.24

I too have debated about running on Sunday. I have went back and forth on it but I think I have finally settled that I will run if it doesn't take away from family time or spiritual time during the day. For me it is more relaxing taking an easy run than sitting in front of the TV for an hour. If I have the time and it works out I will go out but I treat it different than the other days of the week because if I don't get out I don't stress out about it. I think your right though this is one of those things that everyone has to work out for themself.

From maurine/tarzan on Mon, May 11, 2009 at 11:42:07 from 63.255.172.2

I've always felt that if a run or walk on the Sabbath leaves me a kinder and a nicer person than I would be without it and if I am not skipping church or family time to fit that run in - then it beats me staying at home, getting annoyed and ruining the spirit in my home for everyone.

From James W on Mon, May 11, 2009 at 12:33:11 from 12.151.72.1

Your last statement rings true, Steve. Personally, I don't run or race on Sunday, but we do take walks as a family. Ultimately, it is your choice as to what you feel comfortable with. Good luck with your training for Deseret News.

From Brent on Mon, May 11, 2009 at 22:22:34 from 168.178.30.75

Air Darkhorse - clearing your mind, a sunday run, what can be more in touch with nature and the inner self?

Stay kOOl, B of BS Rools out

From Robert on Tue, May 12, 2009 at 15:29:57 from 71.32.163.35

It's great that you are dealing with this and searching for an answer. Check out Matt. 11:28, Matt. 12:28, Col. 2:16-17, and Heb. 4:9-10. Jesus is the Lord of the Sabbath and you should find rest in Him every day!

From wheakory on Tue, May 12, 2009 at 16:57:26 from 134.50.89.33

It's not a sin to run on the Sabbath day. Jesus healed on the Sabbath Day and he was questioned by the Pharisees. If its something that takes away your importance from God than it's wrong, but this would be for any day. We can just set aside one day for God it's has to be everyday. Running needs to be balanced on Sunday just like it is on every other day.

Caffeine is samething it has to be balanced, but we won't go there.

Bible verses

Then Jesus said to them, “I will ask you one thing: Is it lawful on the Sabbath to do good or to do evil, to save life or to destroy? ~Luke 6:9

Matthew 12:1-14 ; Mark 2:23- 3:6 ; Luke 6:1-11 ; John 5:1-18

From Cheryl on Tue, May 12, 2009 at 23:05:37 from 76.27.66.153

The Sabbath was made for man, not man for the Sabbath.

From Sasha Pachev on Tue, May 19, 2009 at 16:45:58 from 64.81.245.109

I follow the rule that if you cannot do it while dressed for church, the activity is too strenuous for the Sabbath.

From barry on Fri, May 22, 2009 at 12:22:34 from 67.61.234.251

Are you OK?

From wheakory on Fri, May 22, 2009 at 12:35:32 from 134.50.89.55

How are things. Come on Buddy respond.

From mikemac on Fri, May 22, 2009 at 15:20:33 from 99.195.191.190

I hope that eveything is alright with you.

From maurine on Fri, May 22, 2009 at 17:29:19 from 97.117.70.124

He ran past me a couple of nights ago while I was walking my dog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles at 65-75% mhr.   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
7.000.000.003.0010.00

Feeling sluggish and tired lately.   Mileage plus work plus marathon equals burnout.  6x800 m in the 80-75 sec range. High wind, warm today.     I think an easy week by just running how I feel is in order.

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 at 7-8 min pace.  Neighborhood and trax station.

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

Another 6 easy miles today at 7-8 min pace.  Tirednedness and heavy legs slowly going away.

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 at 7/min pace.  7th and 20th east hill circuit.  Felling much better again.

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 hour and a half at 7/min pace out on the JRT.   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
10.000.000.000.0010.00

Easy 10 miler at 7/min pace out on 7th east.

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

AM-5 miles jogging easy on the trail.

PM-10 miles progressive out to 20th and canyon road and back down again.  6:50/mile up and 5:20-32 coming home for the last 5 miles.   Much improvement on this one.

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 six miles on the trail this evening at 7-7:30/mile pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.002.000.0013.00

Aerobic resistance run out on 7th and Dimple Dell road.   Legs felt really good and strong. I am surprised how the heat does not seem to affect me as much this year..   Strong 6 minute pace right up to the end on this one.   Easy recovery week really seemed to do the trick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.004.000.0018.00

Des News mini simulator this afternoon.  A run of approximately 18 miles with alternating sets of 3 miles feeling the burn and then dropping back into a more comfortable intensity.  Rough estimate of distances but effort for time is what counts afterall.  Awesome course I have plotted out connecting various runs together.  It even has a hill on Creek road that is very close in makeup to the turnoff after the zoo into the neighborhood.   The course also winds up into Little Cottonwood canyon and comes around and down a steep descent, then turns into rolling terrain gently sloping down towards home.   A beast of a course!   Last mile in 5:38.

 Rave run both in how I felt and in the scenery of it.    

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From steve ashbaker on Fri, May 22, 2009 at 19:56:12 from 98.98.27.230

Just got lazy on my blog for a while.

From Robert on Sat, May 23, 2009 at 08:12:42 from 71.32.163.35

Nothing wrong with that!

From wheakory on Sat, May 23, 2009 at 17:06:55 from 24.116.159.75

Life is more important than blogging. It's great to hear from you.

From maurine on Sat, May 23, 2009 at 19:00:52 from 97.117.70.124

Sounds like you have put together a great week and a great simulator run. Great job, Steve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.001.000.0013.00

Legs and body felt recovered and strong again today which was very strange.  I have the strangest biorhythms for any human on the planet I think.   Started out at 7:00/min pace and before I hit mile 2 I was doing 6:30s but they felt ok.   So I thought to myself I really should be running easier, however I just don't feel the same level of fatigue anymore from a long run.  So I went with it and let my body dictate the pace today.   13 miles total with  3 miles at 5:41-6:10/mile and last mile in 5:19.    7th east and Dimple dell 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
9.004.000.000.0013.00

No holiday for this kid today.  Went home after work and took a quick snooze then hit the road for 13 miles total. Out at 7/-7:30 pace then coming home at 6/min pace.  Intensity at 70-80% mhr with brief periods at 85% or so.   Came back with the last 4 at 6:10, 5:48, 5:42 and 5:33.  Stretching after for 10 minutes mainly on the hams and  IT area.   A little slow at first but very light, quick turnover with the legs toward the end.  The end of the run is actually much easier than the warmup now.  Very strange..

Out and back up to 20th east and the school.

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 to medium effort for 8 miles up to the hospital.   Out and back in 50:32.  Work today so no speed workout.  

Weight-138 lbs average for 7 days.  RP-40 bpm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.004.000.0010.00

Fartlek run this afternoon and a PR for the course with 46:08 for 8 miles.  7th and 13th east up past Cafe Rio and back around to home. with rolling hills.   Last 4 miles of fartlek in 22:07.   Felt very strong today again for some reason.    10 miles total for today.

 

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

Feeling sick today from lack of sleep again this week I suppose.   Cut the recovery run down to 4 miles at 7:30-8/min/mile.   7th east out and back.   Went to bed early tonight.

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

AM-Slept 12 hrs last night!   Must have really needed it I guess.   Felt better today but a little dragged down by hay fever or a cold I'm not sure. No worries, after Wedenesdays run I feel really confident my fitness level is the best it has been in a while.  Easy 12 miles at 7:30-6:30/mile up and back to Dimple Dell road and Bell Canyon.

PM-Easy 4 miles on 7th east. 7-7:30/mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sat, May 30, 2009 at 23:14:46 from 98.202.223.65

12hrs!!! I thought I was living it up with 8.5hrs. I hope it did the trick. I'm finally running some ok mileage again. Probably nothing too quick but if you are willing to really slow things down we should get together some time in June.

From Robert on Sun, May 31, 2009 at 07:15:05 from 71.32.163.35

Wow, I wish I could sleep 8+ hours a night.

From steve ashbaker on Sun, May 31, 2009 at 09:55:40 from 98.97.238.102

I usually only get 5-6 hrs.

Adam-I'd like that, When?

From Adam RW on Sun, May 31, 2009 at 12:33:24 from 98.202.223.65

I go through my phases. Some weeks it is 5-6 then 6-7. I try and get one day a week at 7-8. It is amazing how much better I feel when I'm in a 6-7hr week. I'll let you know about a time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Not as many miles this week but what I did manage to get in were decent.  Headed out the door after work this afternoon and got rolling hoping to get in a long run.  The body was having none of it unfortunately,not enough sleep over time.  I have been making up for it on days off by just crashing and not waking up until almost noon!  But that does not work all that well either. Like the old saying goes;  Beds make champions as much as miles do... So I  packed it up at 10 miles and decided after a decent night of sleep maybe I could sneak out before church and get one in.   10 miles total. 6:30-7:30/mile.  Creek road and 13th east loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.002.000.0015.00

Went for a Steve Jones style run today. Up and around the Dimple Dell north rim trail this afternoon.   This is an uphill rolling wood chip trail that is merciless in the heat.  Came back down to 7th east and Walmart and then slowly opened up from 6 minute pace to 5:30s then 5:26 for the last 2 miles before home.   Much better than yesterday, felt like I could fly down 7th. 

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

Day off.   Inventory week and like Kory says, work takes priority.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory Wheatley on Wed, Jun 03, 2009 at 14:30:01 from 134.50.89.33

Your right buddy. Your such a great runner that a day-off for you will only make your legs lightning fast and fresh tomorrow.

Take care Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Squeezed in a 5 miler today somehow.  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
4.009.003.000.0016.00

Long tempo run with 2 miles at MP effort and 1 mile at AT intensity each set alternated with a minute or so of easy paced running.   Last 3 miles in 16:44. 16 miles out and back on the loop.   Total time: 1:33:34.   Felt really good this morning even with the 82 degree heat.  Nice..

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

No run today, just too busy with work, meeting and family today.  Damn recession.. It's literally squeezing the life out of me in ways I don't want go into detail right now. Thats ok though as it may just be the way it's supposed to be.  I keep wondering if maybe the best days are gone now.  I just can't seem to get in the miles I need  in order to make it happen. And regardless of what people say I don't have all that much talent, I have to work really hard just like everyone else.  The really bad part is that I'm not getting any younger either.  Hmm.. maybe I'm feeling a little sorry for myself today I don't know, but I don't care either because thats the way I feel right at the moment.  But for now, I'll just go run and play tomorrow.   Because afterall,  I'm still grateful for that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Fri, Jun 05, 2009 at 13:59:57 from 134.50.89.33

Look at it this way. Running is a hobby and the other things are just our top priority. If you stay consistent in those areas your life is successful (God, Family, and Job). Running a plus when we have the time.

Hang in there! God's going to give us better days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

Very agressive but controlled run today.  Headed out on 7th and clicked off a 6:44 first mile for a warmup!  Next was 6:22 and after that things got really interesting so to speak.  More to come later.

Hills, hills and more hills.. almost everyday I run up and down hills.  I hope it pays off.  First 6.5 miles in 40:09.  Miles 7-10 at 5-5:22/mile and 11-13 at 5:32-5:44 with last half mile at 2:38.  A really good run considering my weekly average is still low although about 20 mpw higher than before SLC marathon.  All in all, a very good run today...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Sat, Jun 06, 2009 at 07:11:27 from 192.28.0.21

I cant wait to hear about it.

From Robert on Sat, Jun 06, 2009 at 21:56:36 from 71.32.163.35

Remember what Shorter said, "hills are like speed work in disguise". You'll do great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I just got thrown a curve ball today with my health and it came on suddenly for some reason.  I even went on my run as soon as I got away from work to see if it would clear up with some exercise and improved circulation.  Not happening.    You see I have a case of bad ringing and hearing loss in my right ear and it's making me crazy with anxiety.  Even to the point of not sleeping well last night because of it.  I dread the idea of seeing a doctor because of the cost.  No insurance..  Long story. 

Anybody have any personal experience with this?   Ear infection? No pain though.  I'm stumped as to what is happening.  Anyway, 5 easy miles today at 7-8/min mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Mon, Jun 08, 2009 at 12:23:25 from 67.61.234.251

Steve,

I talked to my wife about your ear problem and she said that it sounds like you have an inner ear infection, or a build up of wax and you should go to the doctor. Sorry i do not have any better news, please let me know what the doctor says.

From Maurine/Tarzan on Mon, Jun 08, 2009 at 16:36:01 from 63.255.172.2

Steve, hopefully it is nothing serious and will clear up soon with some medication.

That can be scary - my father woke up one morning when he was in his 30's totally deaf in his one ear and they never figured out the reason. Keeping my fingers crossed for you that it is a simple resolution.

From Ashbaker on Mon, Jun 08, 2009 at 16:59:28 from 98.98.27.230

Barry-I am having it looked into. Your wife sounds right also about that one perhaps. Did you have fun in Vegas?

Maurine- Serious? That only makes me more nervous. Especially the tinnitis.

From Maurine/Tarzan on Mon, Jun 08, 2009 at 17:04:04 from 63.255.172.2

My ex husband had tinnintus for years -but that was partly related to hereditary hearing loss he was suffering. Has it improved at all since Saturday? Did you by any chance get hit on the head by one of your kids or something?

I googled sudden onset tinnitus and got the following: In many cases the cause of tinnitus cannot be determined. There are many potential catalysts that are known to trigger or worsen tinnitus The accumulation of earwax, exposure to loud sounds, head or neck injuries, problems with blood circulation, jaw misalignment, ear or sinus infections certain types of tumors, cardiovascular disease, and even certain medications can trigger tinnitus.

My sister is an RN and is coming over this afternoon - I will see if she can think of anything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Went for a run very early this morning as I could not sleep well because of my ear issue.  Not painful, it just kept me awake is all.  Constant ringing sound in my head from from my auditory nerves sending sending false electrical signals.  Or is a part of my brain going out?  Nobody knows yet.    My wife along with Barry's, (They are both nurses) say this is probably an ear infection or blockage of some sort.   Jeez, I do recall something buzzing into my ear the other day..  But I just can't think that would be it.  Or would it?  Gross and and unnerving to say the least.     10 miles total this morning.  1:05:32 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.001.000.0010.00

My hearing finally cleared up today and the ringing stopped.  A very personal miracle of sorts.   I am very relieved and grateful today. Thats all I have to say. 

My run today was a nice 10 miler with the last 3 miles in a gradual downpour.  Funny thing was that the worse the downpour got, the looser and faster my stride became right up until the last .25 miles to home which came in at 74 secs.    I was absoluely drenched.. But thats ok, I really enjoyed the rain this evening.  Sang the Elvis tune Kentucky rain all the way to home I enjoyed it so much.  Crazy..

10 miles total 13th east and Sego Lily loop.   1:02:32 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Wed, Jun 10, 2009 at 09:41:27 from 63.255.172.2

Steve- so glad to 'hear' that you recovered. That is a miracle.

I had a terrific run in the rain last night. Some days it can be pretty great (unless you are freezing your fanny off in the St. George Marathon).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles today at 7-8/min pace.    I saw there was going to be a good group of runners at UVM.  Too much fun to pass up I've decided.   Time to carboload and mini taper.  Bring on the Cafe Rio!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Jun 10, 2009 at 12:39:51 from 204.134.132.225

It will be good to see you again at UVM! Dang that is going to be a pretty fast top 10. Are you shooting for any particular time (running with the front group or the chase group with Kory, Walter and I)?

From Ashbaker on Wed, Jun 10, 2009 at 21:42:12 from 76.27.0.45

I won't know for sure until I have my Rockstar and Milkduds..

From Barry on Thu, Jun 11, 2009 at 12:22:34 from 67.61.234.251

Good luck on you race Saturday!

From Maurine/Tarzan on Thu, Jun 11, 2009 at 15:05:25 from 63.255.172.2

I'll see you Saturday morning....until the gun goes off and you leave me in the dust.

From Ashbaker on Thu, Jun 11, 2009 at 16:30:34 from 98.98.27.230

Barry, Maurine, Thanks. See you soon hopefully. Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Just concentrated on work and eating today.

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 with some strides.   Legs are getting puffier but fresh, and weight is up by a couple of pounds.  Getting good sleep finally too.   Everything is clicking into place the way I was hoping.    I may just get a good time this weekend!   Good luck to everyone who will be there.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Jun 11, 2009 at 17:39:48 from 205.124.145.254

good luck to you on saturday. this should be a great race!

From mike mcclellan on Fri, Jun 12, 2009 at 03:56:05 from 192.28.0.21

Good luck Steve. I know you will do well!!

From RivertonPaul on Fri, Jun 12, 2009 at 11:55:41 from 67.42.27.114

Have a great run Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles this morning. Feel great this morning.

On a side note for those of you who are interested, I was reading online yesterday how the Russians now have announced that they will slowly start to liquidate their Treasury bills. This is because of the reckless spending policies of our government and nation as a whole. This also comes on top of earlier news that the Chinese now want us to borrow in their currency and no longer in dollars. This is pretty alarming stuff folks.. We are losing are reserve currency status and it means our dollar is going to really lose value in the next few years.

Remember Germany in 20s? What happened after that?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Matt on Fri, Jun 12, 2009 at 12:57:02 from 65.121.71.253

What can I say the government sucks. Our only defense is that most governments tend to be even worse.

Nice training you are a stud.

Race: Utah Valley Marathon (18.5 Miles) 01:48:57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.002.500.0018.50

Ugh..  A big DNF, and I feel like such a failure today.  Considering how badly things were going and the fact I had to work soon it did not seem wise to slug it out and kill myself today. Better to live and fight another day I told myself.   However I don't feel good about it all and I think deep down something gave up today.   Why?  I just don't know..    I'm hoping soon an answer will come to me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Sat, Jun 13, 2009 at 21:28:40 from 97.117.76.29

Dang, Steve. Sorry to hear that. It must have been extra frustrating after winning the race last year. Good luck in the search for answers.

From suep on Sat, Jun 13, 2009 at 21:42:34 from 67.166.48.42

Steve- Hang in there! Everyone has poo poo races and wonder why we do this? I wish you well.

From Kelsey on Sat, Jun 13, 2009 at 21:54:09 from 24.35.47.77

Sorry about your race. But they are right, some days your body just doesn't have it and you don't know why. You're an awesome runner though, so you'll be back with a bang on your next one.

From allie on Sat, Jun 13, 2009 at 22:04:45 from 208.110.151.113

well, i most certainly can relate to this.

although mentally it is tough, you are certianly not a failure. if anything, you got a great long training run in. you will find the answers and you will live to fight another day.

From Adam RW on Sat, Jun 13, 2009 at 22:28:40 from 98.202.223.65

Steve, You summed it up perfectly. Not worth breaking something inside today. You know there will be other races. Good luck finding your answer.

From Jon on Sat, Jun 13, 2009 at 22:49:21 from 75.169.139.27

Sorry, man. Sometimes we just have those days. You'll bounce back, no worries.

From mike mcclellan on Sat, Jun 13, 2009 at 23:35:55 from 192.28.0.21

Failure,Na. You ran 18.5 miles at a 5:53 pace.Everybody even proffesional athelets have bad days.You are still awesome and will be back. No doubt!!!Take some time,clear your head and dont forget why you love running.

From josse on Sat, Jun 13, 2009 at 23:37:41 from 70.193.54.138

Me and you no longer the UVM champs:( and sorry you had to DNF, I wanted to but grudged it out.

From Fritz on Sat, Jun 13, 2009 at 23:47:13 from 97.117.43.159

Sorry to hear you didn't feel well. Tomorrow is a new day and I am sure you will be back to form in no time.

From jtshad on Sun, Jun 14, 2009 at 08:43:12 from 12.187.226.152

Sorry the race didn't go the way you wanted but you are right that this is just one race that isn't worth injury issues for a long time (and more races to come). I could tell you were struggling when I caught you at 18M.

It was great seeing you again today. Stay strong and recover well.

From Ashbaker on Sun, Jun 14, 2009 at 12:08:42 from 98.98.182.198

Thanks everyone, I will be back.

From Mike Warren on Sun, Jun 14, 2009 at 17:19:20 from 208.117.124.133

Just one of those days. Live to fight another day, sounds smart to me. You have nothing to prove, your past speaks for itself!

From Barry on Sun, Jun 14, 2009 at 20:54:44 from 75.174.16.168

Steve,

I am sorry to hear about your DNF. But i know that you will come back stronger next time. Keep your head up and do not let it get you down!

From Barry on Mon, Jun 15, 2009 at 12:25:23 from 67.61.234.251

Steve,

I have some questions for you. What is the best time to call you? Or you could call me at (208) 760-7830.

Thanks,

Barry

From Superfly on Tue, Jun 16, 2009 at 09:27:29 from 208.117.127.110

Nice job Steve. You'll come back stronger and faster. It looks like you ran fairly well until you had to stop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy 5 miles.  Dark but pleasant outside even at 3 am! Tired, but I didn't worry about the pace I just went out to get some extra aerobic work.

PM-15 miles this evening after work up and back from Draper.  Easy gradual move from 8 min pace up to 7:10-20mile pace coming back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Mon, Jun 15, 2009 at 20:11:07 from 97.117.76.235

Nice workout. How is the hamstring feeling today?

From Ashbaker on Mon, Jun 15, 2009 at 21:10:09 from 76.27.0.45

Tight but manageable. To be honest, it was not the only thing that prevented me from finishing strong. Lte's face it, I crashed..

From RivertonPaul on Tue, Jun 16, 2009 at 10:22:27 from 67.42.27.114

Way to get back at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 miles this morning right before work.  Co-workers think it nuts but I don't care anymore.  I just don't want to make excuses for my running in the name of social acceptance.

PM-6 miles easy right after work. Plenty of water on board makes a tremendous diffference in starting out I have re-discovered.

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

AM-Easy 6 miler this morning again. No time, just runnin easy with my shadow out here again.

PM-Easy 6 miles again out on 7th and back. 7-7:30/mile.  No soreness from the race at all left. In hind sight it probably was a good decision afterall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RivertonPaul on Wed, Jun 17, 2009 at 17:14:39 from 67.42.27.114

Glad you are feeling recovered.

From Barry on Wed, Jun 17, 2009 at 17:26:39 from 67.61.234.251

Great week of running :). Also, do not let people get under your skin about running. I think, once they know they have control the will keep pushing your buttons. That is just my opinion. Also, in regard to what kind of pace i should be running, what do you think i should be running my per mile pace? I have been running at around 7:09 ti 7:30 per mile. I would like to know what you think. Thank you for your help.

Barry

From Maurine/Tarzan on Thu, Jun 18, 2009 at 13:59:15 from 63.255.172.2

Good job on the recovery, Steve. Time to focus on the Des News Marathon now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 8/min pace.  Forced myself to back down on the pace.  7th and 13th 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
7.000.000.003.0010.00

AM-All out VO2 max session on the Rio loop with 1 mile hard, 2 min recovery and then 1.5 miles hard with 1 min recovery and then .5 mile all out with last .25 at 74 secs.  6 miles total. 

On side note I had a weird dream,  I dreamt my ex-wife was neck and neck with me in the last mile of the NYC marathon and just as we got to the finish it ended.  Very strange...   

PM-4 miles easy jog. 7th east. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Fri, Jun 19, 2009 at 17:25:07 from 134.50.89.55

Weird dream. Maybe it's a sign your both fighting for the same goals in life and are about to achieve them.

Nice workout. I'm curious at what your time was for the mile going all out. If you don't want to share that's okay.

From Barry on Sat, Jun 20, 2009 at 00:32:19 from 67.60.189.215

Steve,

That is a funny dream! Great workout today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy 15 miles today.  Out and back Draper route.  Maybe I'll write some more later when I'm more awake.

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 10 miles at 8 min pace with last 4 at 6:44-49/mile.  7th east out and back.

Studying the Japanese marathoners lately..  Interesting to see their methods and discipline being put into place.  Marathon victors are revered as godlike over there.  Looking to the past at runners like Seko and coaches such as Nakimura leaves one feeling somewhat lacksadaisical and unmotivated in comparison to say the least. So here is a famous quote from Nakimura, the coach and mentor of Toshiko Seko; Talent is limited but Effort is limtless...   Leaves me pondering for a bit today. 

PM- Easy 5 miles out on the JRT.  Very peaceful and relaxing this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Tue, Jun 23, 2009 at 12:26:05 from 67.61.234.251

Steve,

I would be interested in what you find in your studies. Would you mind sharing what you learn with me?

From Robert on Wed, Jun 24, 2009 at 11:40:52 from 67.41.243.121

The Japanese training I've read about is similar to Van Aaken. Heavy on volume and frequency of activity throughout the day. However, I believe they picked up most of their methods from Lydiard who took a somewhat similar approach as Van Aaken. Lydiard's running is a bit more up tempo and contained hill repeats. While Van Aaken espoused running very easily very often during the day, mixing in playful amounts of speed (child's play), thought that hill repeats were not necessary due to the mechanics involved. There is more, but I'll stop there. I've found that here in the U.S. very few have the patience for these running methods.

From Maurine/Tarzan on Wed, Jun 24, 2009 at 20:32:59 from 97.117.76.235

Was reading in Trail Runner this afternoon about one Japanese coach who trains his runners on 20 seconds of all out effort followed by 10 seconds of rest repeated 8 times.

They have some interesting concepts to look at.

From Barry on Thu, Jun 25, 2009 at 17:22:26 from 67.61.234.251

I have a question for you Steve? Kory and i was talking the other day and he asked me if i was going to run the pioneer day marathon. So my question for you is do you think i should run the pioneer day marathon? I heard that Sasha was not going to run it because he felt that he was not ready for it. And i was just wondering what you thought. Thanks for your help....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

AM-Easy 5 miles early in Kaysville near work.   7/min-8/min/mile.

PM-High aerobic 10 mile run at about 80-85% mhr.  Gravity hill loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.004.0015.00

AM-Double hard session from yesterday to this morning.  10 miles total with 2x2 miles at 10k-5k race pace intensity.  90-95% mhr.  Up to 13th and Dimple Dell road.

PM- 5 miles easy run to loosen things up again. 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

AM-Easy 4 miles before work at 3 freakin oclock in the morning! Fell asleep and missed the turnaround... joke.. ha ha.

PM-Easy 6 mile recovery run at 8-7:30/mile.  7th east out and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Sat, Jun 27, 2009 at 23:09:24 from 192.28.0.21

That seems to be the best time to run here in AL.The heat will work on you.Way to get out and get the miles in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.005.000.000.0022.00

AM1-5 miles easy to wake up the body for the long run later.  No time.  7th east out and back.

AM2-Semi long run of 17 miles with the last 5 at 75-80% mhr roughly.  Out to Draper park and back via 13th east.  

PM-No run.  Took Ian to Lagoon instead and had fun together.  Priceless.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Jun 27, 2009 at 23:55:27 from 75.169.152.43

Some things are worth a lot more than a run, like a good time with someone important.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles on 7th out and back.  Easy recovery pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Sun, Jun 28, 2009 at 04:50:41 from 192.28.0.21

98 Degrees with high humidity!No shade on the road. The sun feels like a heat lamp on your head.

From Ashbaker on Sun, Jun 28, 2009 at 17:42:22 from 98.99.87.102

Mike, it's ok though because you are still getting some good training for the level of exertion though. Just don't fall behind on water and electrolytes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy 5 miles on the treadmill this morning at 7:30/mile pace.

PM-15 miles easy out to Draper township and back.  Pretty warm this afternoon but was doing ok.  I have been experimenting with some lime flavored sport beans and they seem to be working pretty well.   No dips or crashes really so I think this may be something for future races especially if I ever commit to do doing an ultra. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Tue, Jun 30, 2009 at 01:57:41 from 192.28.0.21

You Should do a ultra trail run.Take your time and just enjoy yourself on the first one.You will have a great time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.004.000.0018.00

Tough run today up Little Cottonwood canyon this evening.  No time taken, just mapped out the miles and went by feel.  Sped up when I felt good or recovered and slowed down when I felt like poo.  So needless to say my percentage of mp and threshold work is a rough guess at best today.    Just put in the efforts.   Little Cottonwood is a damn beast to say the least!  4-8% grades on average to give you an idea.  92 degrees farenheit.   

By the way, Walter drove up next to me and said Hi as I was hunched over.  His expression changed a bit as he drove off. Must have been how bad I looked!  I was so dehydrated I almost did not make it home.  Lesson learned.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Tue, Jun 30, 2009 at 23:09:18 from 97.117.64.141

Wow - that is a beast of a workout. Do you do all your runs without carrying water?

From mike mcclellan on Fri, Jul 03, 2009 at 08:32:51 from 192.28.0.21

Been there. I hate running with a hand held water bottle.It takes me all day to rehydrate sometimes.I didnt know that it got 92 degrees in Ut.

From Ashbaker on Fri, Jul 03, 2009 at 13:42:59 from 98.97.238.102

Maurine-I never carry water, Never got into the habit I suppose. now I will I think. I have not seen you out lately, Do you go early in the morning?

Mike-It can get 100 plus degrees here. But we don't have the humidity like you have in the South there.

From Maurine/Tarzan on Fri, Jul 03, 2009 at 14:04:36 from 63.255.172.2

Steve - running early morning or on trails if I run after work. I have lots of water packs if you want to try some out.

From Ashbaker on Sun, Jul 05, 2009 at 00:41:17 from 76.27.0.45

Thanks Maurine, That is is something to talk about. E-mail your results with these water packs. I'm curious..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Just an easy 30 minutes today at lunchtime out from work.   4 miles at 8/min mile avg.  Very easy jogging for recovery.

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

PM--Easy 6 miler after work.  Just easy jogging this afternoon.  60% mhr.

PM- Some more miles this evening on the trail.  4 miles very easy at 8min pace.  60% mhr or so. This is the down period of the week coming back up again in intensity as my two days off from work come up.   It's totally frustrating at times to not get the sleep or recovery I need just because of the weird hours I have to work at.  Just have to be creative and tough until I can find something less draining.    If any one has any ideas I'm open to any and every suggestion.  And by the way pay rate is not a big issue.  

 

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

Day off too tired from lack of sleep..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.003.0012.00

AM-3x5 min hard at 5k-10k effort going downhill and then flat for the last two miles.  90-98% mhr with 170 bpm popping up on the last quarter.  Quick cooldown and then a big 4 egg sandwich with fruit for recovery.  9 miles total. 30 min nap.

PM- Did a few very easy miles just jogging to speed recovery along.   

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 mile jog for recovery at 7:30-8/min/mile pace.  7th east out and back.   Day off tomorrow hopefully..  Enjoyed some Stevie Ray Vaughn on my MP3 player while I enjoyed the view coming back home.  Nirvana..   Happy 4th of July everyone!

I have come to some conclusions about different training methods amongst various groups of runners.  It's mainly genetic...   However, there are some ways although limited that you can excel and realize your full potential and I mean yours and not someone elses.   The Japanese method is a very good method but it is not for the working man who has a very physical labor oriented job. The time needed for recovery and refueling is rather impractical to say the least.   This being known, we turn to the past successes of blue colllar runners who in spite of their circumstances excelled at a very high level.    We take a page in history and turn our eyes toward  the 1985 London Marathon for our next study..  

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

No run today.       Just bbq and relax..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Jul 06, 2009 at 23:15:16 from 98.202.223.65

That's the way to do it. I hope you had a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 miles this afternoon.  Kinda warm.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Wed, Jul 15, 2009 at 20:08:52 from 67.61.238.49

Is everything ok?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

AM-8 miles medium at 80-85% mhr.  Very hot this afternoon.  I am experimenting with some garlic, fish oil and ginger in my diet in addition to the other changes.   They may have some very helpful properties in speeding recovery I believe.  The biggest is the reduction in inflammation from the fish oil which will theoretically speed recovery.  

PM-3 miles easy. 

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

Out to the quarry for 6 miles this afternoon.  Looked and felt like little Sahara.  I had run by the Zions bank sign and it said 106 on the way out 104 on the way back.  I don't think it was quite that warm but it was sure close I think.  Running 7 min miles and I was drenched after getting home.  Left an interesting John Doe impression on the chair when I got up to jump in the shower. Kinda disgusting..   Note to shampoo furniture also this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.004.000.0015.00

Another toasty 90 plus degree run up Dimple Dell road and down through the dry creek and back.   Pushed very hard for the last 4 miles.  Came home with those last 4 feeling like puke.  Felt like someone hit me across the chest it was so warm which made it hard to breathe on the last mile.  Afterwards I  drank a large slurpee, two large glasses of Orange juice and two glasses of water and still felt like I was a quart low!    

15 miles total on rollers and dirt.

Went to church afterwards. Our discussion in priesthood meeting was the importance of temples and how to  show our appreciation and dedication to them.   It has been along time since I have been there but I still see them dot the hills on my drive to work.  They still remind me of where we came from where we will be again when the time comes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Mon, Jul 20, 2009 at 19:08:21 from 97.117.58.218

This weather is taking a toll on all of us. Good work on getting those miles in. How are you feeling about DesNews on Friday?

From Ashbaker on Tue, Jul 21, 2009 at 11:17:55 from 98.98.27.230

Hi Maurine! I'm not sure how I feel about it yet to tell you the truth. We'll see I guess. How are you doing lately?

From Matt on Tue, Jul 21, 2009 at 13:55:13 from 65.121.71.253

Darkhorse,

You running the 10K or the Marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles for recovery today on 7th at 7:30ish pace.  37:50 total time.   Like Paul says sometimes you can only write so much about a particular run I guess.   I do know one thing,  these little changes I have made lately have really started to add up health wise.   I think sometimes it might be somewhat of a placebo affect.   However, a doctor I know told me that a so called placebo affect is a physician's best friend at times.   The way I look at it is;  I'll take any help I can get whether it's mind or matter as it tends to have the same result most times right?  

But I still secretly indulge in chocolate covered orange sticks before bed to tame the sugar beast that refuses to be completely tamed.   No worry though because a couple miles of my fartlek session pretty much takes care of  the excess.. 

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

Ten miles up to 20th east and back.   Pace felt good in spite of the heat today.   1:03:13 total time.  Last mile around 5:46.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Wed, Jul 22, 2009 at 17:33:16 from 75.169.57.203

Good runs lately - keep hydrated in this heat.

What are you racing plans?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today with last half mile at 6/min pace eaxactly down at 2% decline.  144-150 bpm at the end. Total time-35:24.  100 degrees for the temp this afternoon.   Found my old heartrate monitor finally.   Seems of course the heat really drives the heartrate way up. Duh! From literature I have read I guess it can be as much as 20-30 beats higher than normal for a given pace!  I really believe that this is a better way than the 6-10 sec wrist method.  The hr just drops too fast and gives erroneous readings unfortunately.  So wearing it in the marathon and then getting various readings will hopefully give some insight on future training.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Easy 8 miles easy effort.   Out to the hospital via 7800 south and back.  Last two miles at sub six minute pace.   Careful not to get over 150 bpm again. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Fri, Jul 24, 2009 at 11:10:10 from 97.117.65.44

Steve - did you not run Deseret News this morning?

From Ashbaker on Fri, Jul 24, 2009 at 11:25:45 from 98.99.87.102

No I did not. I was just too tired and undertrained. I have to back in to work at midnight anyway so it would not have been a good idea. Running does not pay the bills unfortunately so job comes first.

From Ashbaker on Fri, Jul 24, 2009 at 11:36:54 from 98.99.87.102

I have been thinking about the Omaha marathon in September. Very challenging course with lots of hills in the first 14 miles.. Hot and humid one year I was there. Back in 97 I believe.

From Maurine/Tarzan on Fri, Jul 24, 2009 at 12:19:29 from 97.117.65.44

That sounds like a good plan. Sorry about the training. I have a few people that are keeping their eyes open for any jobs for you.

I'm thinking I might have a milder form of some virus I had in 2005 where my lungs were toasted for 2 months straight.

From Ashbaker on Fri, Jul 24, 2009 at 19:31:23 from 76.27.0.45

Thanks Maurine, As for the virus I can only recommend focusing on rest antioxidants and more rest for now. Run hard when you feel like your body wants to but back off when tired. Over time this can really work. Are you running tomorrow?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.004.000.0016.00

16 miles burning up to Little Cottonwood and back down to home. 3x4 miles progressive effort up to 10k pace and then backing off for a mile at 7 min pace-8/min pace.   Hard as possible without getting too anaerobic at the end.   4 miles at 70-80% mhr and 12 miles at 85-95%mhr.  Last 4 mile repeat in 22:23.

Not bad considering the heat..   92-95 degrees farenheit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Change can be a difficult thing sometimes, either a path to growth and self improvement, or a sad journey of regression and self pity.  It's been difficult to read the newspaper and all the race reports today,  heaven knows I would have given anything to have been there.    However it just was not meant to be this year.   

Thats ok though because  I have this strange feeling come over lately brought about by a renewed sense of faith that everything has it's proper place and time you know.  And it is this;  I am strong. I am healthy with no serious adversities.   There is this very large feeling of personal power beginning to well up inside that is almost like a quickening of sorts, like when your headed down the highway and the engine is beginning to finally wind up to it's mechanical potential.   

Time to run. 

PM-7 miles with hills.  3.5 miles up in 24:57 and 3.5 miles coming home in 19:33.  Felt easy for some reason.   92 degrees.  Late afternoon. 4 mile jog later.

PM2-4 miles easy at 8/min pace.

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Comments
From Adam RW on Sat, Jul 25, 2009 at 21:35:08 from 98.202.223.65

Wow! Those are some great thoughts Steve. Thank you for sharing them. The positive power from them is almost contagious.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM-17 miles down through the Jordan River tail and around to home.  7:30-6:43/mile pace.

PM-4 miles of easy jogging down to the trax rail corridor and to old Midvale/Vincent drug. 8-8:30/mile pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Jul 27, 2009 at 23:51:26 from 155.101.152.103

Hi Steve, Sunday would work fine. I haven't done anything over 14 yet this year. I would be up for trying if it is flat. Seeing as you are running on the JRT anyway would you be willing to do more of the same? Also, how early you want to wake up. I always prefer the early hours to beat the heat and not take away too much of the day...

From Ashbaker on Tue, Jul 28, 2009 at 11:28:09 from 65.100.192.2

E-mail me your number via secret message. I have no phone otherwise I would call you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles in the foothills by the resevoir this afternoon.  Rolling up and down. Starting to finally get used to the heat I think.   1:05 total time.   6:30-40/mile average.   Felt really good again today.  

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Comments
From Barry on Mon, Jul 27, 2009 at 23:24:23 from 67.61.238.49

Great mileage this week. When is your next race?

From Ashbaker on Tue, Jul 28, 2009 at 11:29:27 from 65.100.192.2

Barry, I'm entering Top of Utah. Can you come?

From Barry on Tue, Jul 28, 2009 at 12:12:21 from 67.61.234.251

Steve, I am sorry to say that i can not go. I really feel that i should not run a marathon for a while. Maybe next year, i hope. How are thing going for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.000.0015.00

AM-10 miles with 5 coming back down from 2300 east to home.  26:38 for the 5 mile AT back.  2.5 in 12:33,  then leveling off  flat with 2 in 11:02 and then down 2.5% for the last half in 2:31.   26:06 total time. 95 degrees.  Course PR.   Can't believe I'm running like this now in the heat.   Amazing what a little sleep can do I guess..  

PM-5 miles easy jogging at 8-8:30/mile pace.  Some AI type stretching in the hamstring and glute areas to help get loose again.  Huge dinner at the China Gourmet as a reward for todays effort.  Put away two plates of salad and shrimp and then two more plates of rice and sesame chicken and fish!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Tue, Jul 28, 2009 at 22:08:39 from 67.61.238.49

Sounds like you had an awesome day! Also, sounds like you had a great reward for all you effort.

From Ashbaker on Thu, Jul 30, 2009 at 11:25:47 from 65.100.192.2

Thanks Barry. When do you need your CDs back?

From Barry on Thu, Jul 30, 2009 at 12:09:39 from 67.61.234.251

Did you have a chance to listen to them?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.001.000.0010.00

Ten miles for a double hard day to promote blood volume and permit a longer recovery stretch until Saturday.   Five miles up in 34:13 and five miles down 26:23. Overall a 6:03 average pace for 10 miles. 85-90 degree temp.    God bless and have a good evening.

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

AM-Easy 5 miles at 7:30-8:30/mile.   Recovery day even though I  still felt pretty good.  Held back and stayed off the hills as much as I could today to give my legs some easy mileage.  7th east out and back.    Beautiful morning today.  It might be a bit warm but that's ok because winter will be here soon enough.    

 PM-Decided to allow some downtime this evening.

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-Got up early because my work schedule is flipping to an overnight for one day.  I have to be careful on the intensity before and after otherwise I end up getting over revved and then I can't sleep!   Sounds strange I know but my body works like that.    However, we adapt and we survive right?  6 miles total at 6:30-6:43/mile.   Quarry bend and 13th east loop.  I like to go high in mileage and intensity at the beginning of the week and then come down in the middle before a final spike on the weekend.  I think this pattern works really well for me.  Kind of taking the hard-easy method a step further I suppose.    Practiced form drills on a slight decline monitoring heart rate at different stride frequencies and knee angles etc.  Form can not be really changed all that much, but I have found like posture it can get sloppy if you don't pay attention to it.

AM2-4 miles easy at 8:00/mile pace.  Not as warm today but still in the 80s. 

 

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

Just an easy 4 miles.   No time.   Enjoyed our sub-Saharan climate!

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Comments
From Maurine/Tarzan on Sat, Aug 01, 2009 at 20:35:28 from 97.117.71.75

Wow, Steve. Impressive week you have put in. Some good details I enjoyed reading on your runs. Is it safe to run down 13th with the construction - I've been avoiding that loop because of the mess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.0010.000.000.0026.00

Got up early today with my son and took took out the telescopes. Both my 10 inch reflector and the apo chromat we went out with just before dawn at 4 AM.   No pictures this morning, just some casual observations of Jupiter and it's moons.   That was nice as we have not done this in a long time.  Got a good view of it's cloud bands and moons but not much else just too much light and turbulence to get good enough resolution and most especially in the reflector.  

Grabbed some breakfast and then took off for a very hilly 20 miler.  After warming up for an easy 5 miles it was then 5 miles at marathon pace through Dimple Dell and Old Danish road area.  Another easy 5 miles at 6:45-7:30/min pace and then I started a progressive downhill charge onto 9400 south down through Quarry bend  for 2.5 miles at 13:02, and then the last stretch home flattening out with the last 2 miles in 11:12.  Cooldown and an ice bath while sipping my favorite recovery slurpee.   Felt rather nipply this morning compared to what I'm used to.

AM2-Easy 6 miles jogging.  I know the "experts" say you should just rest after a long run.  And they are mostly right.  However I have other ideas on how that pattern should work and it comes with listening to my body over the years.    Off to church.  I love this afternoon schedule..

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Comments
From Adam RW on Sun, Aug 02, 2009 at 22:42:30 from 155.101.152.103

Nice way to start the week. Sorry we weren't able to touch bases this weekend but by the looks of things I would have been destroyed had I joined you this morning. Have a great week.

From Ashbaker on Tue, Aug 04, 2009 at 11:40:53 from 98.98.27.230

Adam, I'm sorry buddy. I wanted to call you at the last minute on Sunday morning at 6am but I didn't think that would be too cool. I gotta get a new phone soon!

From Maurine/Tarzan on Wed, Aug 05, 2009 at 17:55:55 from 63.255.172.2

Awesome mileage, Steve. Keep up the training. What is your next race on the schedule?

From Adam RW on Fri, Aug 07, 2009 at 11:34:06 from 155.101.152.103

Steve, No worries. I'm still playing around with some latent injury pain so it is probably better for me to just go my own body pace on most runs anyway. What is your next race? I'll be doing TOU 1/2...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM-3 miles of easy jogging to loosen up the legs before work.   55-60% mhr.  Early.. Not even the neighbor's crazy peacock was up and screaming yet.

PM- Medium pace effort at 6/min pace for 5 miles with 2 miles at 7:15-7:30/mile pace.  Noticed some slight form changes today with the footstrike feeling softer and bouncier.  Strange, but thats ok though because the effort felt slightly easier this afternoon even with the heat.   

  7 miles total in 44:45 100 degrees F/7th east and Quarry bend loop.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.005.001.000.0020.00

AM-Out to Draper K-mart and back with last 6 miles at MP effort with a time of  34:32 with mostly flat terrain and some rolling hills at miles 5-8. Total time for the 14 mile run was 1:29:03. 85- 90 plus degrees farenheit.  A little out of gas from the mileage and busy workday yesterday.  Gotta eat more to compensate for this now.

PM-Easy-medium effort for 6 miles this afternoon. A little warm for a true recovery run so the indoor track tomorow I'm thinking may be the answer. Dripping everywhere so Kim is force marching me to the shower right as I get in the door! 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Tue, Aug 04, 2009 at 18:02:13 from 66.133.117.3

I hear you about the carbs. I know thats my big issue right now with the energy level. But i'm also in the middle of Brent's 'Biggest Loser' challenge. Where do i strike the balance, that's the dilemma...

From Jed on Tue, Aug 04, 2009 at 18:41:34 from 207.173.78.2

Nice run--especially after some big mileage already this week! Keep shoveling the carbs--you're like a blast furnace with the way you're training right now, coupled with your metabolism, and probably need as many as you can handle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles at 8min pace out coming back at 7/min with a brisk 1:20.4 quarter for some leg turnover at the end.  Some cooldown and then stretching.  Temperature was a 103 degrees the bank thermometer read today, so I'm guessing at least a 100 degrees anyway.  Felt easy even though heart rate was up there a bit, but at least it was short so I guess that gives it recovery status.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Wed, Aug 05, 2009 at 20:38:37 from 97.117.60.39

Good talking to you, Steve. Hope the training goes well. The next time I passed the bank the temperature had dropped below 90 degrees - in only 70 minutes!

From Kelli on Wed, Aug 05, 2009 at 20:48:25 from 71.219.100.174

Oh my, that is HOT!!! Nice job not passing out!

From Ashbaker on Wed, Aug 05, 2009 at 20:59:58 from 76.27.0.45

Yes I know, clouds came through and I think it might rain now.

From Ashbaker on Wed, Aug 05, 2009 at 21:10:20 from 76.27.0.45

Kelli-Official high today was 99 degrees. Anyway, it is good training to increase blood volume and increase heat tolerance through expansion of skin capillaries. In other words, better cooling during a race. But mornings are better for enjoyment factor..

Maurine-How was your workout? I'm jealous of your five fingers you were wearing today. I want some now. For grass running of course.

From Maurine/Tarzan on Wed, Aug 05, 2009 at 21:50:58 from 97.117.60.39

Steve - pushed hard on the weights and am very pleasantly tired. The cooling breeze coming home was wonderful. Tomorrow I think I will just take the dog for a long walk and do no running.

I like the FiveFingers. The one drawback I have found is if I wear them around the house all day, they really don't have much give room since they fit like a glove and the toes get more uncomfortable as my feet swell.

From Kelli on Wed, Aug 05, 2009 at 21:51:00 from 71.219.100.174

So, I know you are a genius and I want to ask you a question. My husband is an amazing runner and is very fast, BUT he cramps up (due to excessive sweating, sodium loss) really bad during every marathon around mile 20 and crawls to the finish line at 12+ minute miles. Do you have any suggestions for him? One of the things he thinks might help is running in the heat.

From Ashbaker on Thu, Aug 06, 2009 at 11:26:04 from 98.97.238.102

Kelli, Genius? Hmm.. Anyway, Is he cramping up or is he maybe just hitting the wall? ie-Not enough glycogen left in the tank.

How long is he out on the course for? How much does he drink? Does he drink too much water before the event without taking in electrolytes. It could be a chronic potassium issue. What does his training look like etc. I would need to know these things before I could give any suggestions. If it's fluid based cramping you may want to try some electolyte supplements pre-race.

From Kelli on Thu, Aug 06, 2009 at 13:27:29 from 71.219.94.65

He is cramping up. In Ogden he was on pace to finish in 3:12 (and he was playing it smart, trying to keep it a little slow to see if it would help him not cramp up). At around mile 20 he decided he felt so good he was going to speed up, but just a little. By mile 21 he was full on cramping---especially his abs and shoulders. He could not even stand up straight. He ended up finishing in 3:37, that is juts how BAD the cramping was. They had him in the medical tent for 2 and a half hours trying to get his muscles to chill out. They took blood 3 times and his sodium/potassium (can not remember which, maybe both?) were dangerously low. They gave him 8 salt tablets, soaked him in an ice bath for 45 minutes, and he drank two 32 ounce bottle of gatorade. His levels barely reached normal by the 2.5 hour mark and that finally let me take him home. Basically what they told him is that his body is too efficient when it comes to sweating and that he needed to lose more muscle. They also told him marathoning may not be a good idea for him.

ANYWAY, he drinks tons of powerade every day, he takes potassium tablets when he runs, he gets the margarita shot blocks with extra salt, he has done the pickle juice thing and mustard packets, you name it. He even drinks pedialyte with extra gatorade packets in it. He salts everything, even though he does not care for salt.

He is currently running about 60 miles a week and will build up to about 80 before St George. His 5k pr is in the 19's and his half marathon is ever so close to 1:29 (obviously, it is his goal to break 1:30). He has the speed and endurance to get that darn 3:15 in a marathon, and he works to build up the endurance, but his body does not cooperate!!!

How is that for a long story!?!?

From Ashbaker on Thu, Aug 06, 2009 at 14:39:08 from 76.27.0.45

Let me think on this one. I have an idea but I'm wondering if it will be practical.

Ever heard of those cooling vests? I'm wondering if one of those at the start and if need be another one at the half point would help. It could level the playing field for maybe.

From Kelli on Thu, Aug 06, 2009 at 18:07:35 from 71.219.94.65

I have not heard of those vests, I will have to do some investigating on that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nothing eventful other than a near Jon Allen type encounter. Woke up somebody's Bingo this afternoon and thought for sure this dog was going to clear the fence and take a chunk out of me! Luckily the owner had installed a higher fence than average.   I thought for sure the dog was suffering from the heat or something so I stopped to see if he/she was ok.  Bad move..

He was just taking a snooze in the noonday sun so to to speak and woke up to a big lurch staring over him.   Guess I would have been a bit cranky too.    

   6 miles total/8min out and 7:30-7:10/mile back home.   7th and 8800s 1300 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
12.000.008.000.0020.00

AM-Up to the east bench of  Draper and back with 2x4 miles at 10k-10mile pace effort.  First 4 miles were untimed because I missed my marks so I made an educated guess which is actually pretty close in most cases.  A recovery interval of marathon pace plus 10% slower effort for two miles.

 Coming back home I took Quarry bend route and ran the last 4 miles while setting a new PR again for the route.  Taking two easy lower mileage days before another quality session really did the trick.   Splits for the last two miles on the last section coming home were coming down at 1.5-2% decline; 1:17, 1:20,  Now it goes completely flat with some wind;  1:21, 1:20, 1:18, 1:18, now down 2% roughly; 1:16, 1:13 final quarter.   That one felt pretty good even with the slight cross wind.  Things felt a lot better with the lower temp today also.   Starting to feel like I can run a good marathon again..

 PM-4 miles easy recovery jogging after lunch. 8/min pace. 

Resting pulse-38 bpm, weight-142 lbs. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.005.000.000.0022.00

AM-Medium-easy 15 miles listening to some Mozart.  Very relaxing.  7:00-30/out-6:40-6:30/back.  Weather is smokin awesome.. Took a nap afterwards and stretched some more.

Short recovery run tomorrow. 

PM- Feeling more recovered after a good nap and some lunch. Went out with the monitor and opened up at 6-6:25/mile for 5 miles on the hills keeping HR  at a sane but high aerobic level while constantly playing with running form and watching heart rate after.  I think a high forefoot landing is more efficient for my long legs as long as I keep my hips straight.  This is only a problem on the uphill towards the end of a longer and faster run.  I had very similar trouble on Veyo in 2007 but fortunately was able to make it up on the milder decline after Snow Canyon at St George.  I am trying very hard to correct this now. One thing is lifting at work for the last year has done wonders for my core section so hopefully I can translate that to a better time. Anyway,  I'm so glad to be done with this overload week  now so that I can step down the intensity and recover this week before another push.  

7 miles total/ with 5 miles in 31:16.  Altaview out and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RivertonPaul on Sun, Aug 09, 2009 at 12:10:05 from 75.169.12.40

I'm always so impressed by you.

From Ashbaker on Sun, Aug 09, 2009 at 13:06:01 from 71.219.128.252

Paul, Thanks, I'm doing a buildup before St George and just looking to break 2:25.

Are you coming this year?

From RivertonPaul on Sun, Aug 09, 2009 at 13:42:58 from 207.211.82.33

I am run ing SGM, too. I hope to finally go sub 3.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles this morning.  No time, just ran comfortable.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

Easy to medium effort 15 miler through the Draper foothills via 20th east and back down home. Undulating terrain zig zagging back north.   Easy, going out at 7:30-8/min pace and then coming home at 7/min pace slowly progressing to 5:50/mile pace at mile 13. Last half cruising in at 2:48.

Not feeling particularly speedy today, but not dead either and it's understandable considering the intensity and mileage of last week. Being the case I've got to bring down the amount of quality work this week to balance things out and regroup again.   As James Bond was fond of saying; "Speed kills my dear".  

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Aug 10, 2009 at 22:21:11 from 155.101.152.103

Like the quote. Great miles last week. More of the same this week?

From Ashbaker on Tue, Aug 11, 2009 at 10:58:16 from 98.98.27.230

Less, Lower, easier mileage with a couple of short speed sessions at the end of the week. Need to absorb the work from last week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 miles at 7:20-30ish pace.  Just logging easy mileage again.  No hills/ 7th east out and back.  79-80 degrees.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Wed, Aug 12, 2009 at 17:25:31 from 75.121.61.34

Enjoy your nice weather. Its 93 here with high humidity!!

From Ashbaker on Wed, Aug 12, 2009 at 21:21:53 from 76.27.0.45

How much slower so you have to run to keep it sane in that heat? I ran the Omaha marathon once in those conditions. Lots of casualties that day. Luckily I just got some fluid and walked away happy to have survived. That gave me a healthy respect for that distance from then on. Do you guys have any big events coming this fall running wise?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.004.000.0012.00

A nice toasty jaunt jaunt through the asphalt jungle this afternoon.  Ran some fartlek at the end for 5 miles dropping just below LT pace then backing off for a minute or so.  No rigid splits, just applied effort.  80-90% mhr for the last 5 miles.   12 miles total with first 6 at 7:00-8/min pace to keep heart rate down.  12 miles total.   Thermometer showing a 101 degree reading at the school. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Wed, Aug 12, 2009 at 22:59:03 from 97.117.63.224

Nice toasty run, Steve. I actually wore my heart rate monitor today!

From Ashbaker on Thu, Aug 13, 2009 at 11:25:33 from 98.98.27.230

Thats good Maurine, what did you learn from it today?

From Maurine/Tarzan on Thu, Aug 13, 2009 at 12:35:05 from 63.255.172.2

You didn't tell me there would be a test on it!

Not as much as I would have learned on a normal day. Since I was constantly adjusting the pace the last two tempo miles I couldn't get a steady reading to go by.

However, I did find that my heart rate it almost lower at 11 mm than at 12 mm - which probably means I run more economically at that pace. What do you think?

From Kory on Thu, Aug 13, 2009 at 13:24:46 from 134.50.89.55

Great miles your putting in Steve. Keep up the consistent build and I can really see you achieving a huge PR in the marathon.

From Ashbaker on Thu, Aug 13, 2009 at 22:10:48 from 76.27.0.45

Maurine-I don't know. Sorry.. Your reasoning is logical but uncertain. Could be you brake more on your heel at slower speeds?

Kory-Thanks buddy. I hope we both do, You and I both need a breakthrough. It's definitely been a while.

From Ashbaker on Thu, Aug 13, 2009 at 22:14:01 from 76.27.0.45

Maurine-I was hoping that it would tell you to train in a cooler environment. At least until your aerobic development has progressed a little farther. This heat sends mine over the top a lot of the time!

From Ashbaker on Thu, Aug 13, 2009 at 22:17:34 from 76.27.0.45

Sorry, Not trying to sound like I know it all..

From Maurine/Tarzan on Thu, Aug 13, 2009 at 23:40:20 from 97.117.63.224

The problem is - I was running inside on the treadmill - so heat was not a factor. Plus I had just come off a major bonk from not eating enough calories in the day. So, bottom line, I need to do more regular training with the monitor to really learn from it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

AM-6 miles on 7th out and back with light fartlek. 10x2 min hard /1min easy.  Exactly 6/min pace avg for total time of 35:59.  Last 3 quarter splits in the 1:13-1:16 range.  Faster than expected on the flat, but was wind assisted however.  Legs felt really good today..

PM-Easy 6 miles recovery at 6:45-7:30/mile.   

PM2-3 miles jogging with my neighbor late evening. No time.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Fri, Aug 14, 2009 at 00:22:50 from 98.202.223.65

We still on for Sunday? I just wanted to get an idea of what mileage you wanted. The pace sounds good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.007.003.000.0020.00

AM- Ok,  I've got my 15 miler done today, my 5000 calories of Cafe Rio is down the hatch and beginning it's recovery job.  I'm now ready to blog and take a nap since it's my day off.  Started late this morning after getting much needed sleep last night and it made all the difference.  Finally a good solid 8 hours only interrupted once by a two year old rolling off the bed onto the floor.  Jeez.. our kids sleep like gorillas I swear!

Anyway, I have 15 miles with a progressive run at sub six  pace and then opening up again on the last 3 miles coming home between 5:06, 5:10, and then again for the last one in 5:10 also.  Had some tail wind there..   My fitness level seems to be really coming up on a endurance level now.  I don't feel as much fatigue and stiffness on these now and the heat does not bother me too much anymore.  A few more more weeks and then hopefully I'll start to peak by dropping the mileage and doing some short and fast VO2 work.

PM-5 miles easy on the recovery loop by trax and old Midvale.  No time, just went slow and easy to get some recirculation and aerobic backfill. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Fri, Aug 14, 2009 at 15:50:20 from 204.134.132.225

Smokin'!

From RivertonPaul on Fri, Aug 14, 2009 at 16:09:30 from 67.42.27.114

Impressive.

From Ashbaker on Fri, Aug 14, 2009 at 16:09:49 from 76.27.0.45

Yeah, Like I said I had some help there.

Nice to hear from you. Looks like things are well for you and training is going really well. You have had a lot of good mileage weeks strung together this year. It will pay off well.

From Ashbaker on Fri, Aug 14, 2009 at 16:11:59 from 76.27.0.45

Paul, Thanks. I am redlining things a bit I admit.. Was that you out running on 13th east late this morning by chance?

From Ashbaker on Fri, Aug 14, 2009 at 16:12:44 from 76.27.0.45

Definite recovery day tomorrow.

From RivertonPaul on Fri, Aug 14, 2009 at 16:12:58 from 67.42.27.114

Steve, No, I was running early at the gym.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on 7th no time today. Just kept it really easy to help recover from this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Aug 15, 2009 at 22:04:21 from 66.255.187.114

Great workout yesterday, Steve, and nice miles this week. Are you planning any marathons this fall?

From Ashbaker on Sun, Aug 16, 2009 at 08:31:02 from 98.97.238.102

Thanks Jon, I am going to both TOU and St George this year. You too?

I'm really looking forward to seeing everyone again this year hopefully as I just have not been able to get out and race much this year.

From Jon on Mon, Aug 17, 2009 at 09:28:10 from 128.217.221.71

Just TOU for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Very good workout with Adam this morning.  I like running with him because he runs well and he he is a scientist which makes for some very interesting conversations.  We talked about everything from training to Chinese politics to the mitochondrial structure of hummingbirds!

All in all it helps to shorten a long run up Emigration canyon.  After a brief silence for a period and some gatorade kicking in we just started to naturally pick things up just before Ruth's diner.  I would push things a bit feeling the pace then backing off to ask for Garmin results. Then Adam would surge again, and after hearing 4:58 I decided ok that's enough surging for me today!   We pushed the pace pretty hard at times but decided to not turn it into a race at the end.  Good thing thing for me today as I was feeling a little wrung out this morning.

 But it's done and it's in the bank..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sun, Aug 16, 2009 at 16:39:08 from 66.7.127.219

Air Darkhorse, wow, you having been doing some great workouts. When is your next marathon?

Stay Kool, B of BS Rools out

From Ashbaker on Sun, Aug 16, 2009 at 16:44:16 from 76.27.0.45

Thanks Brent, I am hopefully going to run TOU but for sure St George. Are you and Sylvie coming again this year?

From Barry on Sun, Aug 16, 2009 at 16:58:14 from 67.61.238.49

Great run today! What was your average pace for the full twenty miles?

From jtshad on Mon, Aug 17, 2009 at 08:42:22 from 67.137.222.250

Great run this morning. I almost joined you guys as we are in Layton for family weekend with kids at Raging Waters and Lagoon, but the schedule did not quite allow it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-4 miles easy right before work, wanted five but did not want to risk being late.  Dark and a bit chilly this morning..

PM--8 miles out to the Sandy Library and back.  8/min pace up. 6:40-7min/mi. on the way back.  Felt ok, no soreness.   Cooler this evening at 80 degrees.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM-Aerobic resistance run up Quarry bend and back.  Last 3 miles in 17:28.  Felt really good on the run coming home.   Went and had Chinese after, after the fourth plate the help started circling and one quietly dropped the ticket.  Took that as my cue to cease and desist immediately.

It was just so good though..

PM-Took a few hours but it took a nap just to recover from lunch!  Got out the door finally for an easy 6 miler out and back to the Sandy parkway trail.   7/min pace.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Tue, Aug 18, 2009 at 18:21:57 from 192.28.0.21

Gotta love those buffets!!

From Ashbaker on Wed, Aug 19, 2009 at 19:46:43 from 76.27.0.45

Oh yeah..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.004.000.0016.00

Up to Little Cottonwood and then back around via Quarry bend  and 7th east.  16 miles total. First 8 miles at 7-7:30/mile up with a progression run in the middle starting at 6/min/mile down to 5:36,  5:24,  4:50,  5:22, 5:32, and 5:21 for the final mile home. Some headwind on the last 3 miles going home.  Cooldown for two miles after practicing pace sense at MP.  85 degrees.F.  Ahh.. pleasant exhaustion and time to hit the the Hi C orange.  I way prefer it over Gatorade as it's just easier on the gut and tastes way better! 

 I think I saw Maureen on Quarry bend coming up the hill but my eyes were so full of sweat I could not tell for sure.

PM-Debated on doing a light jog to help circulation and recovery but got sleepy while listening to my wife play Mozart's Lacrymosa from his requiem mass.  Not too bad for sight reading I have to say.  I once knew how to play like that, but marathon training is such a cruel master..

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Wed, Aug 19, 2009 at 20:30:33 from 97.117.63.224

I wish it was me - but came home sick from work this afternoon and have been resting up so that I can do the marathon this weekend.

Great mileage, Steve. Are you still thinking of doing TOU?

Never thought of Hi-C as a post race beverage. Do you have to fight your kids over it?

From Ashbaker on Wed, Aug 19, 2009 at 21:52:11 from 76.27.0.45

I sneak over to Mickey D's to get it while they are gone.

No! just joking, soemtimes we all go over and get an ice cream cone while I get the Hi-C you know. A cheap family outing of sorts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy recovery run at 6:40ish-7/min/mile pace.  6 miles total.  Felt like I was jogging toward the end.  Just a little stiffness in the glute area and calves from all the hill work yesterday.  7th east out and back.

PM- No run.  Low monotony training schedule is best.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.009.004.000.0024.00

Marathon pace run this morning. Wanted to try a variation of a Canova style workout where I would run at High aerobic for a mile, then marathon pace for a mile and on up to 10 mile race effort before backing down to 6:45-7:30/min pace for a mile.  This hopefully will train the body to become more economical and more efficient with glycogen in the marathon.  It is accomplished mainly through training the muscles to not only buffer lactic acid better, but also to find a running style that is most economical. This is accomplished through long intervals and specific stamina training.    Couple more of these and then hopefully I can start the peaking process in a short window of time.

 18 miles total.  Temp-80s.  12 miles at MP/LT 5:50-5:20/mile pace range.

On a side note I had another dog ecounter of the ugliest kind.  This was some kind of cross between a spaniel and sheepdog. Anyway the yard was not fenced and so the dog came charging after me full bore not giving me much time to react let alone think about a course of action.  So instinctively I stopped suddenly, waved my arms and yelled wildly like a wildman at this animal.  He got the point..  But only after being about two feet shy of taking a chunk out of me.  The amazing part is that which really got me ticked off was that the dog's owner acted like I was the one with the problem!   She yelled at me asking me what was wrong with me.  I said; oh no lady, your the one that is going to have the problem about the time somebody decides to sue you for something like this.  She just kept yelling obscenities at me and telling me I was a jerk.  I just turned around, went home and shook my head in total disbelief at how dog owners always believe their little fido is innocent and we are the perpetrators! Freakin amazing I tell you!   Enough of the vitriolic comment, time to eat, take a nap and forget about this now I guess.   Out.. 

PM-6 miles easy to medium with last mile at sub six pace.  3 miles 7:30-8 min pace with last 3 at 6-6:30/mi.  7th east and trax connector route.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RivertonPaul on Fri, Aug 21, 2009 at 15:48:11 from 67.42.27.114

Stupid dog owner and dog. Very interesting training, is Canova giving you direct feedback on letsrun? I'm never diligent enough to stick to a plan.

From Ashbaker on Fri, Aug 21, 2009 at 15:56:03 from 76.27.0.45

No, He would probably tell me how much I twisted his workout! LOL:) His workout is a little different but I think this will work. The problem is that I do not have the blood sticks or lab to get correct lactate measurements to correlate with pace. Sooo.. I go by feel and hope i hit the barn door at least!

From Ashbaker on Fri, Aug 21, 2009 at 16:00:04 from 76.27.0.45

In my opinion, Canova is a genuis.

From RivertonPaul on Fri, Aug 21, 2009 at 16:00:53 from 67.42.27.114

Well, you are looking good. Seems a reasonable adaptation from what I've read.

From Maurine/Tarzan on Fri, Aug 21, 2009 at 22:35:52 from 97.117.63.224

I read an article about some guy who does a lot of country running who started video taping dogs charging at him. Then, when one guy did the 'it's the first time my dog charged anyone' he came back with a video and proved the guy was a total liar.

From allie on Fri, Aug 21, 2009 at 22:47:21 from 67.177.43.41

scary dog encounter. glad you came out of it without harm. i like the idea behind this workout. great work.

From jtshad on Sat, Aug 22, 2009 at 10:22:10 from 69.20.183.178

Great run! Blogger's must be on the menu for dogs lately!

Right now I am planning on being in SLC on Wednesday morning (going to the Def Leppard concert Tuesday at USANA) either in Midvale or downtown...up for a morning run?

From Ashbaker on Sat, Aug 22, 2009 at 18:47:46 from 76.27.0.45

Jeff, I'm working in the morning starting at 4 am. Is there another day that week?

From jtshad on Sun, Aug 23, 2009 at 10:56:17 from 69.20.183.178

Sorry, we are down there for a concert on Tuesday night and will be heading back to IF on Wednesday. Catch you next time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy-medium 10 miles this afternoon after work. 7-8/min pace.   How is anything done easy in a 100 degree environment?  It's not really.  But fall is just around the corner..   Jordan river trail out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Sat, Aug 22, 2009 at 19:44:46 from 97.117.63.224

The heat these past couple of days has just been painful. Can't believe I am wishing for cooler weather. Have you been able to get off work for TOU?

From mike mcclellan on Sun, Aug 23, 2009 at 00:02:34 from 192.28.0.21

You are right my friend!!The weather in AL.was great today. 81 degrees,There will be a few more hot days but fall is in the air.I love running in the fall!!

From Ashbaker on Sun, Aug 23, 2009 at 10:31:55 from 76.27.0.45

Doubtful, I just can't seem to get Saturdays off. I'm trying to find another position either inside or outside the company but I'm not having a lot of luck.:(

From Ashbaker on Sun, Aug 23, 2009 at 10:32:37 from 76.27.0.45

I'd hate to leave, but I need a balance..

From Adam RW on Sun, Aug 23, 2009 at 14:07:14 from 98.202.223.65

Nice job on finishing the 100 mi week in 100 degree weather. I'm sorry that the job is still being unreasonable. I hope you find the best resolution to the problem.

From Ashbaker on Sun, Aug 23, 2009 at 15:19:11 from 76.27.0.45

Nothing negative, it's just the nature of the buisness and they have to come first because they pay my bills.

From Adam RW on Sun, Aug 23, 2009 at 21:27:53 from 98.202.223.65

Sounds like the right attitude to have.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 8 miles with first 4 at 8/min and last 4 miles at 7:10-7:20ish.    I keep thinking about NYC marathon for some reason.  One day.  Berlin is up there also at number 2 along with Fukuoka.  One day..

PM-4 miles jogging this evening.  I really like this time of the day with the breeze, the crickets and most of all,  no broiling sun! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From paul on Mon, Aug 24, 2009 at 16:23:54 from 76.27.122.123

I hear ya. It's a lifetime goal of mine to run all of the world majors, probably starting with NY, then Boston, then Chicago. Berlin and London will have to wait until I'm old with way too much disposable income though.

From Ashbaker on Mon, Aug 24, 2009 at 16:29:19 from 65.100.192.2

Yeah, that's pretty much the way I see it. Way too much disposable income.. not gonna happen anytime soon in my world.

From paul on Mon, Aug 24, 2009 at 16:32:27 from 76.27.122.123

At least 17 years for me...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles after work.  6:20-45/mile avg.  Dimple dell and Bell Canyon loop. 

Ok, lately my boy is obssesed with getting a new Lego set so I told him for every day you run a mile with me you get a dollar.  And when it's time, five dollars for a race with twenty dollars if you win.  Sweet deal eh?  He was pretty dang enthusiastic about this cash for jogging program I proposed to him.  Why not?  It was a huge motivator for me at the end of a few races.  I believe my boy if he chooses...    can be much better than I ever was. My reasoning?  Well,  his uncle on his mom's side has 51 sec 400 meter speed for one and  he was also the top decathlon competitor for the Y.  So there just might be some potential for him especially in middle distance.  I hope so because I am not going to be able to afford my classes let alone his!   And especially the way costs are going up at even the state universities.  

 Sorry if I sound like I'm tooting a horn, it's just been on my mind after seeing him run at his soccer game.  Out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Wed, Aug 26, 2009 at 17:00:38 from 63.255.172.2

Steve - how old is your son? I believe any kind of motivation you can provide will be beneficial and the earlier you start the better.

I was always interested in sports (but never really good) and could have potentially been better, but my parents (especially my mom) were never really supportive. It was more - do it if it doesn't take an effort from them.

From Ashbaker on Thu, Aug 27, 2009 at 12:23:08 from 98.99.87.102

Maurine, He is 6 years old and that is why we go slow on all aspects. He is playing soccer right now which is a good start I believe. Lately he has been asking me to go and I have to turn him down some days, so that is a good thing. I want to keep him hungry for it. That way is isn't a burned out high school phenom like some kids I've seen.

From Ashbaker on Thu, Aug 27, 2009 at 12:25:12 from 98.99.87.102

But it is good to start early.. The Kenyans have proven that. It's not just genetics I don't care what anyone says about them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today at 7-8/min/mile pace.  Taking a step back on the mileage this week to recover.

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 planned run today.  Just read and ate.   A lot..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Thu, Aug 27, 2009 at 12:27:52 from 63.255.172.2

Isn't recovery sweet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.002.000.0014.00

Progressive tempo run with 3x15 min at high aerobic- MP effort with the last 5 min of the set at 10k pace effort. 80-95% mhr.  One mile easy in between.  Aerobic fitness is looking good and hopefully I'll be ready to race soon.  14 miles total on the Draper loop. 90-92 F.  Was going to do a mile cooldown to make 15 but in a hurry to get somewhere.  Pay for that one later I suppose..  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

AM-Easy recovery with 7 miles at 7-7:30/mile pace. JRT loop and around 90th.  82-85 F again.  Man I wish for once I could run in some cooler weather.. Even so heart rate was lower than usual for a recovery even with the warm temp comparison.

PM-Nah... don't need it anyway. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Fri, Aug 28, 2009 at 17:26:54 from 134.50.89.55

Nice recover week. You've been putting in the miles. If your consistent your one of the top runners on the blog and it will show in your races like it did that year in Ogden or St. George. I know it's hard to stay consistent. If that's what you want out of running to be one of the best.

I believe now running needs to be a spiritual thing and to allow God to handle what I run.

But sometimes running when you want is a better concept when live is busy.

Steve, take care and I'll be praying for you.

From Ashbaker on Fri, Aug 28, 2009 at 17:31:25 from 76.27.0.45

Thanks Kory, Same also. Run hard and fast next week.. This one is yours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Busy at work and with family so only 5 miles today at 7-8/min pace.  But.. there is tomorrow and it's just as well because it was a recovery week anyway.  7th 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
14.006.000.002.5022.50

Long run today by going from the old neighborhood up North Temple and all the way to the top of City Creek canyon and then back through the aves.  Connected some additional mileage to an old course route of my Dad's.  He claimed this made him strong before Des News.  I can see why now..  Cranked out 12x1 min hard as possible with 2 min jog recovery coming back down.  What an amazing route! It was cool, very green and pristine especially at the top.  Also surprised a rattler on the way up,  yikes!!  That was kind of cool I thought to myself even in spite of the nerve racking nature of the encounter.  However I do prefer my wildlife encounters at the zoo thank you very much!   I passed only a few runners on the way up and kept wondering where they all were?  

 As I drove home past Liberty Park I got my answer.   There was what seemed like a numerous host of runners, joggers , and all sorts of weekend warriors decked out in the latest gear and hydration crap you could imagine.  And some in almost nothing at all!  And in that mass of sweating humanity I saw this one guy in black shorts moving at a pretty respectable pace so I slowed and attempted to get his attention.  It was James Moore, AKA Fiddy on the blog.   But it was to no avail..  I thought about getting out and saying hi but I remembered I was due for home and church soon.   These weekend mornings just go by way too fast I was thinking and especially this morning.  But on the bright side for the first time in a while I felt like a runner and not a competitor out for his daily training slog.   And that was needed so much today you know..  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Aug 30, 2009 at 17:22:11 from 67.177.43.41

gotta love the weekend warriors in liberty park. nice long run today. how are you feeling in terms of preparation for TOU?

From Ashbaker on Sun, Aug 30, 2009 at 21:02:59 from 76.27.0.45

Allie, I'm not sure yet but todays run did go pretty well I suppose. I'm sorry things have been tough on you lately. I know with some more time, rest and a good base season things can come around again for you. Des News is really a tough one to bounce back from.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.003.000.0014.00

PM-I knew this afternoon by the way my energy level and weight had come back up I was in good shape to pull a double hard workout.   Nothing overly taxing like 800s or mile repeats but a good warmup followed by some fast miles on the way home going as my body and legs felt.  It really surprised me how I was feeling this afternoon after yesterday's long run.   But then again I was pretty good in my recovery and rehydration efforts.  I drank juice, water, and milk often, ate every two hours and took a nap afterwards.   It made a huge difference.  I had too good of a recovery week last week also with a little less mileage than I wanted.  Oh well nothing lost though.  On second thought it may have made the difference?

 /  10 miles in 1:01:14 on 13th loop./  First 5 in 33:46 with the last 5 in 27:41./ 88-90 F./  Quick walk jog cooldown with some static stretching after.  A little stiff at first in the ankle and lower calf area but went away as I warmed up slowly.   Out..

PM2-Easy 4 mile jog at 8-9/min mile to flush the junk out of the muscles.  Took an ice bath and then soaked in warm water several times right after the 10 miler.  Not sure how much this works but I'll give it a shot for a while.   

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

AM-Recovery run for 6 miles at 7-8/min pace. Rio loop.  Last 3 miles felt really easy at 6:50-7/min pace.  Last 2.5 timed at 17:27.  

PM-Debated about a second but I really need to be fresh for work tomorrow.  Besides, it's a recovery day and I need to keep the mileage pattern varied.  Peaks and valleys..

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

PM-13 miles easy to medium effort.  Down to JRT and back home.  Hotter than hades again..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.400.000.000.0018.40

AM-Easy aerobic maintenance run of 12 miles with first 6 at 7-7:30/mile and the last 6 miles at 6:30-6:40ish range. 114th old home loop.  Still dehydrated a bit from yesterday evening.  But 76 F this morning felt cool compared to lately.  Stretching after..  Reminder to drink more fluids as I'm starting to cramp up now.

PM-Easy 6 miles at 7-30 with last 2 at 6:30ish pace. 90-92 F temp. 7th and 100th out and back.  This one is revealing this evening as my legs were tired but once warmed up I just cruised at a lower exertion than say a month before. Sooo.. I was thinking that good it's time to cut back the mileage and start a really good taper.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Thu, Sep 03, 2009 at 12:50:23 from 69.179.108.76

Hang in there bro, cooler temps are on the way!! Feeling pretty good this week in AL.

From Ashbaker on Thu, Sep 03, 2009 at 13:01:20 from 76.23.56.75

Thanks Mike, You also bud..

From Jon on Fri, Sep 04, 2009 at 14:45:31 from 198.60.103.104

You still doing TOU marathon?

From Ashbaker on Fri, Sep 04, 2009 at 14:49:57 from 76.23.56.75

I'd certainly like too. I feel now I could run sub 2:30 if I ran intelligently.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.004.0012.00

AM-VO2 max intervals today consisting of 10x2 min as hard as possible with 2 min run recovery.  According to my last interval which is a precise measured distance that gives me roughly 4 miles of VO2 work. Very satisfied with this run today and I wanted to run more, but more is just going to take too long to recover maximally in time for the marathon.  /Total time-1:11:33/5:57/avg pace./

PM-Family needed me tonight.  Besides, the hay is in the barn now anyway. 

 TEGENKAMP IN 12:58!!     BRUSSELLS 5OO0 M  First Ritz, then Teg.   Is this the beginning of breaking the psychological wall against the Africans? 

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Comments
From paul on Fri, Sep 04, 2009 at 17:25:50 from 204.113.19.55

Yeah, Tegenkamp, good stuff. I just read that a few minutes ago.

From Scott Zincone on Fri, Sep 04, 2009 at 23:16:14 from 67.233.87.143

Direct TV just added Universal Sports to its lineup today. I got lucky and as I was helping my wife do the dishes after dinner that race came on. Very exciting. Now I will be able to watch many of the European track meets.

From Ashbaker on Sat, Sep 05, 2009 at 19:27:35 from 76.23.56.75

Paul-I had a feeling that would perk your interest.

Scott-Lucky guy. I have only basic cable.. But there is internet.

From Ashbaker on Sat, Sep 05, 2009 at 19:29:26 from 76.23.56.75

Now I wish Hall would crush them in the marathon one day. And with a kick at the end!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles at 6:30/7min/mile pace.  33:30 total time.  Run later this evening when Kim gets home and can be with the kids.  

PM-Nah.. not really needed.  At this point for me I have pretty much done all I can do until after St George.  Time to just maintain and recharge the batteries :)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, Sep 06, 2009 at 22:03:38 from 98.202.223.65

Good plan and 90 miles is still pretty good. Do you have a final ok for the 19th yet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miler this morning on the Rio loop.  6:30ish-40ish pace for most of the run.  Very relaxing, I love this time of the morning because it sets a good tone for the day. 

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

Easy 10 miles with 6 miles in 1:00:32. 6:03/mile average with a quick warmup. Legs felt ok good. Quarry bend and 7th east route up past the Credit Union.  Last 5 miles at 5:44, 5:41, 5:20, On the flat; 5:46, and 5:38.  Pretty solid run in spite of the heat again. 86-90 F.  Slight headwind 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
6.000.000.000.006.00

AM-Easy wake up run with 6 miles at 6:45-7/min pace.  7th out and back. Much cooler even at 11 AM it was only 73 F!  I'll take that any day vs 90 plus.  

PM- Went for a walk..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Wed, Sep 09, 2009 at 16:29:37 from 97.117.60.220

Sounds like you are doing some good running. I would love any advice you can give me on getting myself fitter and injury free.

From Ashbaker on Wed, Sep 09, 2009 at 16:35:58 from 98.98.27.230

Hi Maurine! I'll e-mail some stuff later when I get back ok? Looks like things are healing. Good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 4 miles before work. 7:30-8/min pace.  Very cool this morning. Nice..

PM-Easy 8 miles with 6 at 6:30-6:50/mile.  Quarry bend  and library out and back. 86-90 F.

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 at 6:40-7:30 pace.  41:48/total time.  7th and 13th east loop.  

I'd blog and run more this evening but I have found a new project for my other hobby!  I restore antique radios and yesterday I ran across an old 1936 RCA tombstone radio.  Got the power supply functioning today with a new line cord and tubes seem to be ok so far.   Now Im waiting for parts to recap the rest of the circuitry.  The cabinet is in remarkable shape for it's age with only some lemon oil needed to bring out the veneer.  I know.. kind of a strange dork hobby, but it's mine and I love doing it whenever the opportunity comes around.    This will definitely help me cope with taper madness..

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Comments
From allie on Fri, Sep 11, 2009 at 10:39:10 from 129.123.26.10

sounds like a cool hobby to me!

From paul on Fri, Sep 11, 2009 at 10:56:56 from 76.27.122.123

My dad would love your hobby. He's big into radio.

From paul on Fri, Sep 11, 2009 at 10:57:46 from 76.27.122.123

There used to be a museum here in Logan filled with antique radios and other sweet gadgets. But then the owner died, so they shut it all down. Somers Museum.

From Ashbaker on Fri, Sep 11, 2009 at 15:59:36 from 76.23.56.75

Allie-Thanks, I like it and I hope one day I can do it part time for income. One day though I will own my own repair shop.

Paul-That's too bad about the museum. Tubes have a warmth in sound quality that is not matched by modern stuff. What does your Dad do that is involved with radio?

From Ashbaker on Fri, Sep 11, 2009 at 16:04:26 from 76.23.56.75

Back then radios were a big investment and were like expensive pieces of furniture.

Very high quality workmanship before World War 2 with some even considered to be works of art.

From paul on Sat, Sep 12, 2009 at 16:30:59 from 174.23.89.39

Right now he owns and runs several radio stations back in Indiana. He got into radio back 40 years ago as a dj, and then got into sales, and then management.

I agree, nothing beats tubes. Especially for amplifiers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

AM-5 miles in 32:35 with 16:50/15:45 for 2.5 each.  One half mile at 5:34/mi pace at the end.   Legs felt ok and were full with glycogen as the warmup was rather quick.  I felt like I was on autopilot and became aerobic in less than a mile it seemed.  This is a good sign I think as it tells me I'll be ready to rock in a week hopefully.  Just gotta hold back now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Fri, Sep 11, 2009 at 16:51:27 from 134.50.89.55

Great run. You are ready to roll and have a great performance in TOU.

From Ashbaker on Fri, Sep 11, 2009 at 18:10:27 from 98.99.87.102

I hope so, my last two were nothing to write home about. We'll see I guess..

I do feel very fit and optimistic like pre-Ogden.

But we'll see. Anything can happen you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.005.000.000.0018.00

PM-12 mile progressive on 7th with 2 at 5:50-6:10 and the last 4 in 22:46 at 5:33-5:46/mile.  80-82 F with slight headwind for the last 6 miles.  Tired from the all nighter at work last night but managed to get it done after a short rest this morning.   May jog later this evening or not depending on how tired I am.  Out..

PM-Felt better after some sleep and moving around doing some laundry.  Went out into the cool breeze and put in a total of 6 miles.  First 3 in 22:53 with the last 3 in 18:50.  41:53 total time.  Parkway trail.  73 F. 

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 at 7-7:30/mile.  Trax loop.  42:46 total time.  Felt very relaxing this morning.  Not much else of note except I'm a little nervous about this weekend.  Numbers and gut instinct say I should break 2:30 but that is only if everything plays out ok.  I'm pushing 40 now and things get tricky sometimes in terms of recovery and speed.  When your 20 something you can go out and kill yourself with intervals and recover in a day or two.   Not so now, you have to really pay attention to details and not overdo things in the last week.  But I feel like a tiger in a cage you know.

Man I hate tapering.. It can really mess with your mind if you let it.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sun, Sep 13, 2009 at 19:40:59 from 67.60.189.166

Steve, Good luck. You will be in my prayers. Just a suggestion, but take it one mile at a time and enjoy it! I know that tapering sucks but it is one of those things that needs to be done.

From Matt on Mon, Sep 14, 2009 at 14:13:14 from 65.121.71.253

Steve,

I am running TOU with my wife so she will come in just about two hours after you. I think you are going to nail it. I'll look for you to introuduce myself offically. Best of Luck

From Adam RW on Tue, Sep 15, 2009 at 22:15:16 from 67.186.226.36

Steve, I am so with you about the taper madness. I've been trying to keep myself distracted with work but focus is completely out the door... Look forward to seeing you again on Saturday.

From Jon on Wed, Sep 16, 2009 at 09:51:59 from 138.64.2.76

You may be interested in my post today- breakdown of the fastest runners.

Are you registered? You aren't on the 9/11 list.

From Ashbaker on Thu, Sep 17, 2009 at 12:10:11 from 98.98.27.230

Hi everyone, Thanks Barry, you too. Adam; Stay busy anyway. See you also. And Jon, I sent my entry last second so I'm not surprised but I will definitely check on that one. Thanks!

From Ashbaker on Thu, Sep 17, 2009 at 12:14:07 from 98.98.27.230

Matt; Look forward to meeting you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Indoor track at the rec center with middle miles in the 5:30-5:34/mile range.  I had to pay 5 bucks just to do it.  I felt like saying; what my tax dollars are not enough already?   What a rip..

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 miler at 6:40-7/min pace.  half mile stretch at 5:30 ish pace. 7th east out and back.  Going out to look for some material to make a dim bulb tester. This is to make sure I don't get killed testing the transformer in my new project.  

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

Day off.  Spent the evening with my boys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul on Thu, Sep 17, 2009 at 12:27:22 from 76.27.122.123

Steve - did you get my private blog message earlier this week?

From Ashbaker on Thu, Sep 17, 2009 at 18:14:39 from 76.23.56.75

Sorry Paul, I was waiting to use the phone later today to call you. I will definitely be there. See you soon!

From Paul on Thu, Sep 17, 2009 at 18:17:55 from 76.27.122.123

Good deal. Looking forward to seeing you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-8/min mile with the last half mile at MP effort.  35:49 total time.  7th out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cheryl on Fri, Sep 18, 2009 at 12:46:17 from 76.27.66.153

Hey, Steve, I've been hoping you could make it to one of our workouts. I know everyone would love to see you again. Maybe one of these Thursdays?

From Ashbaker on Fri, Sep 18, 2009 at 15:43:48 from 76.23.56.75

Yes! I was going to come on Thursday and then I got scheduled for work. Always something. You will see me on a Thursday, count on it. It just has not been in the stars so to speak..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles this morning.  7:30-8/min mile pace.  A 400 meter pickup at the end.  After I get a more aerodynamic haircut I'll be ready to roll on out to Logan and get away for a breather.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike Kirk on Fri, Sep 18, 2009 at 16:17:05 from 68.53.219.208

Good luck Steve! If I were a betting man my money would be on you! It looks like you have put in some very consistent training and you should be ready to pop one.

Mike

From jtshad on Fri, Sep 18, 2009 at 16:29:31 from 204.134.132.225

Good luck and have fun at TOU!

From Superfly on Fri, Sep 18, 2009 at 16:43:59 from 208.117.127.110

Good luck tomorrow Steve. Hope you have a great race!

From allie on Fri, Sep 18, 2009 at 16:58:03 from 67.177.43.41

have a great race tomorrow. i think the haircut will give you the edge.

From Ashbaker on Fri, Sep 18, 2009 at 18:37:06 from 76.23.56.75

Thank You!

Race: TOP OF UTAH MARATHON (26.2 Miles) 02:43:46, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.208.000.0026.20

Hmmm.. I'm not sure how to analyze this one.  Maybe I should not even try you know? Sometimes it is what it is. But it just only seems like yet another mediocre performance.  Arrgh! I'm so damn frustrated I could eat track spikes!  Now mind you for a lot of people this would be a dream time, I understand that all too well.   I remember when my first marathon was in the 3:00 range.  The time today would have seemed akin to landing on the moon.  Well, something like that anyway.

I'm not going to bore everyone with mindless splits and excuses today.  However after thinking everything over I know their are some factors involved still and so for my own future reference I list them.  

1-Age..  Like it or not I'm getting older and feel it's subtle onset.  That sucks but I have to figure out a way to embrace or get out of this sport for good.  The latter being more unappealing than anything.

2- Lack of sleep and crazy life/work schedule.  Just did not want to believe that would hurt me that much if I got creative with naps and such.  Nothing beats a solid 7-8 hrs sleep period.  The most I got was between 4-6 hours if I was lucky.. Tried to compensate with way too many energy drinks and coffee.  Towards the end I started feeling zombie like without it.  Very very bad...

3-Stupid pacing and surging in the beginning miles.  I knew my body was redlining for this distance and didn't listen.  That mistake cost me I'm sure.

4-Stupid training.  I should know better but I'm a hard learner and am a bit compulsive about training on the intensity side especially with MP runs and LT work. Too much volume in that area.  SLOW DOWN!!!   And lastly, not enough winter-spring quality base.  Again, when I say quality I don't mean banging out 10 mile tempo runs in Jan and February!!  Nice and easy aerobic base work with a sprinkling of short fast repeats once in awhile to keep the fast twitchers alive.  Or whats left of them..

5-I wanted it too much..  Result was I fell out of the zone and those of you who have been there will know exactly what I'm talking about. 

Ok, I've licked my wounds and so I'm done and not in the mood any more for this.    I'm getting to self absorbed about this race anyway.   Out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Sun, Sep 20, 2009 at 10:41:49 from 166.216.128.74

Hey nice marathon in spite of less than ideal training. It was good to meet you and chat a little before the race. Looking forward to your future running accomplishments!

From Maurine/Tarzan on Sun, Sep 20, 2009 at 11:21:21 from 97.117.74.142

Sorry that you didn't achieve what you wanted. That work schedule of yours is a beast and would be hard to cope with. Sounds like you are regrouping and getting ideas for how to change your plans accordingly.

From Brent on Sun, Sep 20, 2009 at 13:50:36 from 204.113.19.55

Air Darkhorse - you have a great running spirit, bless and release this race, your best is your best on race day. There is no quit in Air Darkhorse. 500 commando points for the 3rd in age division. Some days just feel like your running against the wind, with the Silver Bullet Band.

Stay Kool, B of BS Rools out

From Jon on Sun, Sep 20, 2009 at 16:38:48 from 75.169.149.58

Steve- sorry you had a bad race today. It was nice to run with your for 9 miles, though, and you really did look like you loosened up and felt better from about miles 12-17. Keep at it, follow your own advice, and success will follow you.

From Kory on Sun, Sep 20, 2009 at 17:18:46 from 134.50.223.250

Steve - sometimes other things in life are more important. You have to work the schedule you have and put food on the table. That at times is going to deprive your sleep. We can't all have the perfect training schedule we do what we can.

I think it's a good analysis of your experience of knowing what you can work on. I think if you had more relax runs maybe you would have had more endurance.

Your a great man and athlete so keep your head up, and look what you've already accomplished. Maybe God is telling you your done with the competing. It's something I've had to look at in my life.

When I ran Pocatello, I had no sleep, I had an Ear Infection, and stomach issues. But before the race I felt like God was telling me you need to spend more time with me than the running. Maybe that's something he's telling you.

From Barry on Sun, Sep 20, 2009 at 17:54:21 from 67.60.189.166

Steve i have to agree with Kory. Running is very time consuming. I have also felt like i needed to spend more time with God. In my personal opinion we are living in the last days and our relationship with God is extremely important. I understand the importance of wanting to reach a certain goal or time. But what matters most is what does God wants from us. In my opinion and suggestion i would take some time to reflect and focus on what God wants from you. Maybe running is or is not what He wants. But only you and Him will know. Please remember that this is only my suggestion and you can take it or leave it, it is up to you! Plus, i think you are awesome and i only want the best for you!

From James on Sun, Sep 20, 2009 at 19:02:12 from 174.23.35.13

I agree with Jon, you know what you need to do to have success, Ive seen you do it before. Happy running!

From jtshad on Sun, Sep 20, 2009 at 19:36:13 from 69.20.183.178

You have received a lot of good advice so I won't add any more. Good job pushing through and finishing even though you weren't feeling it. You are a great runner and will find your stride once again.

From Matt on Sun, Sep 20, 2009 at 21:27:12 from 71.32.235.84

Steve sorry we didn't get a chance to talk buddy. Our bus was delayed and we arrrived just in time to go potty and hear (it really sucks when you wake up at 4:00 and can't make it on time)the gun. I think your a stud. I think you evalutation is right on. Please never get out of the sport but keep it in perspective. You really inspire me! Let me know if you have anything else coming up. FYI Corbin ran the Wasatch 100 last week.

From Superfly on Sun, Sep 20, 2009 at 21:46:19 from 24.49.167.185

Sorry Steve. I know what you mean about wanting it too much... me all last year. Paul said it best "it's only running". I do much better living by that rule of thumb.

Sleep is the other thing. It really, really makes a difference. The hard part is doing it. Sometimes it's easier for me to run 20 miles a day then to get good sleep.

Anyways you'll get a good one down the road man.

From mike mcclellan on Sun, Sep 20, 2009 at 23:05:54 from 192.28.0.21

Hey my friend, I can relate about the crazy work schedule.Sometimes I cant muster the energy to run because of lack of sleep.I know that I am blessed to have a job no matter the schedule, but its a tough go at times.You are a awesome runner and it will come together for you again if you just believe. GOOD LUCK!!

From Burt on Sun, Sep 20, 2009 at 23:31:28 from 98.167.151.26

You've got some good points there for all of us to think about as we continue training. Thanks.

From Walter on Mon, Sep 21, 2009 at 00:04:48 from 76.27.15.208

Steve, you me and James need to get together and seriously do some training together. We can become a SLC force. We'll even invite those up in the AVES. Great run up there. Are you going to do SGM?

From Paul on Mon, Sep 21, 2009 at 14:26:12 from 174.23.76.173

Steve - sorry you didn't have the race you wanted. Looks like you've analyzed it well, and are ready to move on, so that's good (step 1 of healing!). I'm glad you were able to stay with us, and I always enjoying catching up with you. I'm praying for you buddy, and call or email anytime.

From Ashbaker on Mon, Sep 21, 2009 at 16:08:32 from 98.98.27.230

Thanks everybody for the vote of confidence and good wisdom.

I do wish I could have sent everyone a comment or two that was there but I have been rather busy catching up with some things.

From Bec on Mon, Sep 21, 2009 at 18:14:30 from 67.177.35.60

Fabulous time, even if you don't think it's acceptable to you. We live and learn. There are always other races.

From Adam RW on Mon, Sep 21, 2009 at 23:07:47 from 67.186.226.36

Steve, Take the time to catch up. You've analyzed your race and have taken what you can from it. The good news is you have a quick turn around and get to prove yourself in the not too distant future.

From Sasha Pachev on Wed, Sep 23, 2009 at 20:02:05 from 192.168.1.1

Steve - I checked your mileage data. There were only two months that were over 300 miles. Your July mileage was 174. You only started training in August.

July mileage alone would explain this blow up. You can go below 200 two months prior to a race and run a decent half, but it would be very very difficult to run a good marathon.

Another issue. After running only 174 miles the month prior you up it to 389 the next month and add a whole bunch of intensity. There is nothing wrong with 389 miles with a good portion of it fast. When you have the aerobic base to absorb it, that is. But July has already destroyed the limited base you had prior, so now you are constantly in the red zone, every workout. So you toe up the line less fit and overtrained at the same time.

What I would do from this point is make sure you run at least 10 every day in one run if at all possible. Second run is a bonus. Keep the pace slow enough so you do not need those 6 mile recovery days. This will restore the aerobic base in a couple of months. Then start adding moderate intensity. Remember that best training stimulus is produced at much less than all out effort. Good rule to follow - if you can run total distance D miles in a workout at certain hard pace but not D + 1 miles, then you should shoot for distance 0.6 to 0.7 times D. For example, if you can do 3x2 miles at a certain effort, but the 4th repeat would be difficult at the same pace, then do 2x2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles at 8/min pace.  Saw Corbin Talley come into my workplace early today. Talked with him about his ultra event recently and I think he may come back to road racing the way he sounded.  Nice to chat with him for a few.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Matt on Wed, Sep 23, 2009 at 14:03:03 from 65.121.71.253

That is good news about Corbin. When I saw he did the Wasatch 100 I was wondering if he might start picking it back up again.

From Jon on Wed, Sep 23, 2009 at 14:09:54 from 138.64.2.76

Did he not enjoy the ultra?

From Sasha Pachev on Wed, Sep 23, 2009 at 14:26:28 from 192.168.1.1

Corbin can barely run a good marathon when properly trained. He is not a natural ultra runner. His best distance is somewhere between the 10 K and the half. He can extend it to the marathon with a stretch, but going beyond is like trying to specialize in 800 meters for me.

Sure, I'd much rather run just two laps around the track than a marathon. That would be more fun. Except I'd get beat by barely trained high school runners in every single meet.

From Ashbaker on Wed, Sep 23, 2009 at 17:36:37 from 76.23.56.75

I don't know about any of that, You'll have to ask him yourself I suppose. I was just glad to bump into him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nah.. My radio project is calling me now.  Besides, I need to keep some distance away from running to get a better perspective and recovery today.  I want to enjoy it again and not over think this race anymore.  It's like my wife says; it is what it is.   Simple, but yet so true.  Out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Sep 24, 2009 at 09:45:26 from 155.101.152.103

I can't remember are you heading down to St. George next month? I'm planning on running SLC again in the spring. Maybe would could do another course run. That was fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles this afternoon.  Not much else to say.   I picked up some work today from a friend of a friend doing a repair job on an ultrasonic washer.  This is really good because I've been hoping to start a little home startup on the side of some kind.   I just need to think of some ways to get the word out some more.

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

No run today.  Letting things recover still.

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 at 7:30-8/min pace. Quarry bend.  No St George marathon this time,  I just waited way too long to get my entry in.  Just too many uncertainties beforehand.  That's ok I guess because I wasn't really sure if finances were going to permit anyway.  Not!!  At least I'll have some time to train and work on house projects now with hours at work being cut. Tough times for my company this year also. If it's not one thing lately it's another.  I'm just really trying to see the bright side of all this people.   

But there is one more event left on the horizon  this year..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jed on Tue, Sep 29, 2009 at 15:15:28 from 207.173.78.2

I was sorry to hear about your hours getting cut and that you won't be running St. George. For what it's worth, your entries continue to lift and help me. Hang in there.

From Maurine/Tarzan on Wed, Sep 30, 2009 at 11:48:10 from 63.255.172.2

Sorry to hear about work hours being cut. I enjoyed reading about your National Park Day.

What is the event on the horizon? (Las Vegas Marathon?)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles at altitude 7-8min pace.  A Beautiful run in color country this morning.

  My wife suggested we leave and get out of town so we packed up the van and the kids and went to Bryce Canyon for an overnight trip. It was National Parks day which gave us free admission to the park and in away made it even more special.  When we got there we found a really cool astronomical party and day hike which proved to be the ticket for us. The hike was nice but rather strenuous for some folks today.  Go figure; 8-9100 feet of altitude, some heat and steep inclines coming back up from the bottom.   Fortunately it was not too much of a problem for me even with a pack and a bambino on piggyback.  You know it got me to thinking how blessed and fortunate I am to have a fit healthy body to do this.  My youngest kept yelling out yaw horsey!  All the way back up to the top!  So what if I did not run as fast I thought to myself afterwards, at least I am strong and healthy to enjoy days like these..   Out.

By the way, I told you it was National Parks day and in commemoration of this PBS has launched it's series;  "The National Parks, America's best idea" and it will be on Sundays at 6 PM MDT.  If you are interested.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Fri, Oct 02, 2009 at 00:27:20 from 24.116.153.110

Hope things are going well.

From Ashbaker on Fri, Oct 02, 2009 at 10:02:00 from 98.97.238.102

Kory, I am staying low key with things for a while. My frustration level these days is quite high. Thanks for for your concern though.

From Kory on Fri, Oct 02, 2009 at 12:08:38 from 134.50.201.14

I here you. I was disappointed in my race, and also staying low key. I don't have a race planned at all next year. I was going to do a Half Marathon in November but that's it.

Steve please keep in touch by email I believe we can help each other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today on the JRT.  No time or pace, Just real easy.

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 on 7th.  7:30 ish average 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 out towards Draper and back on 7th and 13th east.   7-8/min mile. 7:20/avg.

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. 7-8/min/mile.  Felt good and the pace just naturally kind of migrated towards sub 7/minute for some reason.  Good sign though because lately I have felt rather sluggish.  I think one more week of easy low mileage should bring me back to where I need to be recovery wise for base aerobic training.  In hindsight however from my run today, I can see that I had slipped into a state of overtraining possibly before TOU.   I just didn't see it coming because my body was in such a state of funk from so much caffeine, lack of sleep and calories.   I'm not completely sure of this but it does appear evident with some outside observation and concurrence from Sasha.   This is why even the best athlete's like Gebreselassie and others still retain the services of a good coach.  Anybody can teach themselves how to run a marathon but objectivity and perspective are the important things good coaching gives to an athlete.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Tarzan on Fri, Oct 02, 2009 at 11:03:04 from 63.255.172.2

Yeah - you really jumped the mileage up there. But sometimes you have to do things like that in order to cope with what life throws at you.

From Ashbaker on Sat, Oct 03, 2009 at 09:44:53 from 98.97.238.102

Back to running lately? Your last entry looks enthusiastic to say the least. Glad to see that. I'm thinking about getting a membership at Golds for snowy winter days. Do you like them?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles this morning at 7-7:30/mile.  Trax loop.

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 at 7-8/min 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
6.000.000.000.006.00

Easy six miles today in 42:13.  Easy pace.  

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 this morning at 7:30ish avg pace.   Out to 106th via the trax loop and back up.  Heart rate was a little high today.  Gee.. I wonder why.  My hours at work are cut yet again to 16 total.  Some economic recovery we have here..  

     "Gentlemen, you are sixty days too late; the depression is over".  -Herbert Hoover

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Tue, Oct 06, 2009 at 20:34:13 from 72.24.220.35

Ouch, i am sorry to hear about work cutting you back so much. Other than that how are you doing?

From Ashbaker on Tue, Oct 06, 2009 at 20:39:23 from 76.23.56.75

Hi Barry! I'm doing pretty good actually. I am at peace about this and I know God will help me overcome as long as I am faithful. Sorry I haven't said much lately, how are things for you? Is your job recovering? Or are you still having setbacks at work?

From Barry on Tue, Oct 06, 2009 at 20:48:23 from 72.24.220.35

Sounds like you have a peace that surpasses all understanding. Or in other words you are putting Faith into action, and that is an awesome place to be. I am doing good, i am getting ready for my last 1/2 in November and feeling pretty good about it. I am running more speed drills, which is what i think i was lacking. Running more speed drills really helped me for the Pocatello 1/2 marathon. Work is back to normal, which makes the wife happy, but i am still looking for another job. Kory is trying to help me get a job at ISU working a help desk job. Also, when you get a chance i would like to ask you what you think i should do for my winter months of training? But no big hurry for an answer, just something i have been thinking about.

From Ashbaker on Tue, Oct 06, 2009 at 21:08:54 from 76.23.56.75

Barry, If I were you I would definitely take that job in a heartbeat if you can get it. As for winter base; After you recover from your half I would seriously just run for fun until January. While you are doing that, work on speed like a sprinter or an 800 meter guy in December. But keep your legs fresh! Now you have some functional speed.. In January back off from the speedwork and start building distance again with short aerobic runs of say 35-40 min in length at 65-75% max heart rate. Start building a long run on Saturday starting with an hour and a half or so of easy jogging increasing every other week by 5 minutes or so. Feb-Do the same but stay at 2 hrs for the long run and start doing 6-10 medium effort pickups once a week of say 1 minute in length with COMPLETE RECOVERY.. No lactic acid build up!

The point is to build a BIG aerobic engine to work with later on. But doing the kind of speedwork that builds up lactic acid will only inhibit the production of aerobic enzymes in your muscle cells.

Then ask me agin in March.. Any questions?

From Ashbaker on Tue, Oct 06, 2009 at 21:17:09 from 76.23.56.75

Again, keep the legs fresh with minimum distance during December. Say, 3-6 miles of easy jogging on days where you are not doing speed or sprint training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Upped the mileage a bit today because I want to see if my legs are truly recovered or not.  Nope, not quite yet.  Started feeling deadleg syndrome at 9 miles with no power in the legs very much at all.   And the strange thing I have noticed about my runs lately is that when I stop for a few minutes to talk to someone, or go into Deseret industries to look for something I come back out with my legs feeling much stronger and fresher than when I started.    Is this a circulation issue?  Blood sugar coming back to normal?  Or is it just a byproduct of a overtired body and a recent marathon?    Some days when I get up I feel like I was rolled up tighter than a elastic band and hit by a truck.  Only later in the day do I feel even marginally better.   

 Soooo.. the plan is to keep with the slower miles for a while to see if this is merely overtraining or something else like age.  I don't know really but I do know this I am definitely not ready mentally to retire with all the other burnout cases yet.   I still want to race like a twenty something dang it.   No.. scratch that.   I want to eat one for breakfast in another race sometime.

  Just kidding :)   Kind of..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Thu, Oct 08, 2009 at 21:39:03 from 209.183.51.43

Good to hear you're not throwing in the towel!

From Ashbaker on Fri, Oct 09, 2009 at 10:37:31 from 76.23.56.75

Yeah, me too. By the way I liked your quip about the grasshoppers and suicide by bike method. That caught me off guard this morning, needed that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 miles at 7/min pace.  Trax loop.  Watched the Cinderella Man today.  Cool movie and inspirational in a way.  I liked that one almost as much as Rocky.

PM-4 miles easy jog on 7th east. 8/min /mi pace.   I really enjoy this time of year, the smell of fall has a way of bringing back memories of being a kid.   I used to collect leaves and press them in binders I just wish I knew what became of them though.  This is a reminder to hold onto your keepsakes no matter how trivial or small.  Do it especially with your little ones because toward the end it may be all we have to remember those days by.    Sorry  I'm getting mushy today just bear with me.

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-8 miles easy at 8/min pace.   

PM-5 miles out and back.  Out at 8/min pace or so and back at just under 7/min pace.  13th east and gas station route.   I think next week I'll do an amateur MAP test to see if I'm progressing aerobically again.   I seem to be but we'll see..

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-15x200 meters at 39-41 sec pace with 1 lap recovery jog.  Slightly faster than 10k pace with 2 min recovery on each.  Long cool down afterward at  7:30-8/min pace. The workout was 9 miles total on the Olympic oval this morning.

PM- 6 miles at 7:30-8/min pace. JRT out and back.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Sun, Oct 11, 2009 at 21:55:06 from 99.195.187.164

Nice work out man! Is the recovery lap a 400?

From Ashbaker on Mon, Oct 12, 2009 at 09:55:37 from 76.23.56.75

Mike-It's like 450 meters or so. The track was designed around an ice oval for the 2002 Olympics. I'ts a nice soft surface without the sharp bends. They have markings for 100, 200, 400 and 1000 meters. I don't know why more people don't run on it except for the fact it's on the outskirts of Salt Lake City. Favorite track of mine though..

From RAD on Mon, Oct 12, 2009 at 10:17:36 from 76.27.12.70

LOVE the oval, but I don't get out there too often during the summer. Lots of HS tracks closer. In the winter there is NO better place in the state to run!! I think it's about 3.3 or 3.25 laps to a mile, right?

Nice work on those speed laps! Those are some awfully quick paces, plus another quick 6 on the JRP. AWESOME work!!!

From Ashbaker on Mon, Oct 12, 2009 at 11:33:25 from 76.23.56.75

No, It's more like 3.6 and that's still coming up a few meters short. But that is if you are running on the inside lane which is approximately 442 meters. Kinda tricky if you don't pay close attention. Being the case I jog 2 minutes going from 100 to 100 meter mark until roughly 2 min is up. I get precise on the reps but as far as total distance goes I don't get overly obsessed about it.

From RAD on Mon, Oct 12, 2009 at 14:49:21 from 76.27.12.70

I'm surprised you know the distance, I always ask people and get different answers :)

I'm the same on the oval...not too worried about exact distance.

From Ashbaker on Mon, Oct 12, 2009 at 14:56:06 from 76.23.56.75

It'll just make obsessive compulsive about things I think.. Besides if I'm always counting and concentrating on laps and distance then it kills the joy in even being there don't you think?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy pace 6 miles up to 13th and Quarry bend area. No timing, just an easy wake up run.  Cold early this morning too. brr!  Gotta wear some clothes my wife says!  Yeah, I forget it's not summer anymore is it?

PM-10 miles easy 7th and Parkway trail.  7-8/min pace.  Bear with my pic taken off my laptop.  I'm not a photographer obviously!  LOL.. 

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Comments
From Adam RW on Mon, Oct 12, 2009 at 12:32:24 from 155.101.152.103

Clothes is always a good idea. It prevents problems with the local law enforcement as well :). I hope all is going well.

From Ashbaker on Mon, Oct 12, 2009 at 15:05:07 from 76.23.56.75

Yes Adam, especially in my case. A light breeze puts me off the sidewalk.. LOL!

From Ashbaker on Mon, Oct 12, 2009 at 15:06:48 from 76.23.56.75

All is going ok. I have more time to train lately. How about yourself?

From Maurine/Tarzan on Tue, Oct 13, 2009 at 12:29:22 from 63.255.172.2

Nice pic, Steve!

From Ashbaker on Tue, Oct 13, 2009 at 14:12:29 from 76.23.56.75

Hi Maurine! What are you up to these days?

From Adam RW on Wed, Oct 14, 2009 at 12:13:16 from 155.101.152.103

Pretty good overall. Training is in the back seat this month but that was mostly planned.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles.  Just ran some surges as my body dictated.  Up to Sandy bench and back down via 7th east.   Legs are feeling much better now thats for sure.

  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles today up to the Sandy bench area and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 miles up 7th towards Draper and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy this morning.   Kept it flat and easy with a pretty boring pace.  Overall though a beautiful day to run.:)   

By the way I'm sorry if I don't comment on everyone's blog lately.   I just have some things going on that I'm kind of busy with like work on my other hobby, school, cleaning house etc.  Also a new H.G. Wells novel I rediscovered titled;  "The Time Machine".    That one is keeping me tuned out from time to time.  Oh crap.. was that technically a pun?  Definitely not intentional I must say.     What am I still doing up anyway?  I'm getting into that tired rambling mode now. Time for bed..  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.003.000.0018.00

AM-Went up to run with Nike 10k crowd this morning but missed them by an hour.   Took off and headed for where ever as long as it was 1.5 hrs or so.  Ended up around the U campus after going up to Emigration canyon.  Lots of hills and lots of football fans headed int the stadium.  Football fans...  Oooh! woops and I'm wearing a blue and white Utah Valley marathon shirt in the middle of enemy territory.   Time to go for a quick tempo run and get out of here before I get picked up and dumped into the Jordan by some Ute fans!

14 miles total est.  No time, Just a damn hard pace at the end.

PM-Some easy jogging this evening.  Taking advantage of the weather while it's still around. 

4 miles total. 

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Comments
From Jon on Sun, Oct 18, 2009 at 00:58:23 from 75.169.159.133

Yeah, you're risking your life wearing blue on that run...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

AM-6 miles of fartlek surges on 7th east this morning.  No time.

PM-Easy 4 mile jog this evening after my test at school this afternoon.   It went really well. 

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Comments
From Jon on Tue, Oct 20, 2009 at 19:26:47 from 75.169.137.33

Glad to hear your test went well.

From Ashbaker on Wed, Oct 21, 2009 at 20:20:24 from 76.23.56.75

Me too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 miler today up to Dimple Dell and back.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on Fort Union.   Feeling a cold coming on but I'm not really surprised considering the worry and stress lately.   Cut the run short and may not run at all tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-No run this morning. Being careful, but it seems to be either something low grade from being exposed to the chill or maybe I prevented the worst.  I upped my vitamin intake just before I even felt any symptoms and I suspect this might have given my immune system some extra support just in time.   Always this time of year I up my vitamin intake especially in C, D, and B complex and it definitely helps.   This is the first time I have caught a cold virus in almost 2 yrs! So I'm pretty convinced that supplements can help in spite of what some others say.

PM-10 miles easy pace.  Dimple Dell loop. 

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Comments
From mike mcclellan on Thu, Oct 22, 2009 at 16:19:31 from 192.28.0.21

Take care of yourself and I hope that you feel better soon.

From Kory on Thu, Oct 22, 2009 at 16:55:05 from 134.50.89.55

Steve - it was the first time for me too in over 2 years that I've caught a cold. It's just bad all over. Smart move like Barry and I not to run.

Hope the rest of the week goes well and you heal.

From Ashbaker on Fri, Oct 23, 2009 at 12:07:35 from 98.97.238.102

Yeah, I just hope this is not the prelude for it getting worse. Thanks though..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy jogging 5 miles on 7th east.  Very strange,  I felt better yesterday evening with minimal symptoms and then bam!  I woke up this morning feeling like my head was going to explode!  Energy wise I feel really good though and training heart rate is only a bit higher.   Just a sinus infection from hell I guess.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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AM-Well, I was registered to go to the Nike Human race this morning.  Not.. that got axed this morning. Wife needed to help at work this morning so I am with the boys today.   Probably a good thing anyway as I'm feeling pretty stuffy today.     Hopefully run later:)  In the meantime Ian reminded me that we still have that plane we fixed the other day.  So maybe after some computer simulator time I'll let him fly my RC Cessna.   We'll see..

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Comments
From Maurine/Tarzan on Sat, Oct 24, 2009 at 14:19:28 from 97.117.79.128

Sorry about the race but it sounds like you are fighting off being sick pretty well. Have fun with the boys.

From Barry on Sat, Oct 24, 2009 at 14:38:09 from 72.24.220.35

Sorry about the race. Enjoy your time flying. I am not trying to be a pain, but i sure could use your help when you have a chance. When you get a minute will you review this week running for me and tell me what you think? Thanks, Barry

From Ashbaker on Sun, Oct 25, 2009 at 11:40:49 from 76.23.56.75

Maurine-I think I spoke too soon! LOL! I had some chills and a fever later today so I just plain called off the run today.

Barry-I looked at things and I know what you can do to turn things around but it's going to take some time and patience.:)

From Adam RW on Sat, Oct 31, 2009 at 19:27:33 from 24.10.175.42

Where you been all week. I hope you are feeling better!

From Barry on Sun, Nov 01, 2009 at 19:31:05 from 72.24.220.35

Steve,

Are you ok?

From mike mcclellan on Wed, Nov 04, 2009 at 08:43:54 from 75.120.40.228

Steve, Come on buddy,respond. Are you alright?

From Ashbaker on Wed, Nov 04, 2009 at 09:59:04 from 76.23.56.75

I'm fine:) I have just decided to no longer keep a blog anymore. It is competing for valuable time lately.

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This is my last entry in the blog.  I am moving forward to other things in life now and just don't have the time for it any more.   It's been a fun ride, however now that I'm finally going to college it must take the most important role now in my life along with my kids. 

See you on the roads..:)  Steve.

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Comments
From Paul on Wed, Nov 04, 2009 at 10:32:57 from 76.27.122.123

Congrats on going to college! Best wishes to you; call me if you need anything.

From jtshad on Wed, Nov 04, 2009 at 11:06:30 from 204.134.132.225

You will be missed. Good luck with school.

From Jon on Wed, Nov 04, 2009 at 11:10:52 from 128.217.211.62

Best of luck, Steve. College takes a lot of time and effort, but will be worth it. Have fun learning, and keep in touch with all us FRB'ers.

From mike mcclellan on Wed, Nov 04, 2009 at 11:20:09 from 75.120.40.228

Steve, It has been a priveledge getting to know you through your writings.Thank you so much for the advice that you have gave me this past year.Going to college is awesome and I wish you nothing but the best.God Bless!

From Lybi on Thu, Nov 05, 2009 at 11:37:05 from 70.190.199.29

Well, don't be afraid to come back when things calm down a bit. We'll be here. Hey, congrats on going back to college. Best of luck--and just say "no" to motorcycles!

From JD on Thu, Nov 05, 2009 at 22:44:10 from 32.178.37.175

That's awesome you're going to school. Hope to see you on the roads sometime down the road.

From Brent on Thu, Nov 05, 2009 at 22:58:21 from 66.7.127.219

Air Darkhorse, see you on the parkway, best to you at college. Your still a great runner and a threat when you choose to race. Steve, hope your always running with the wind. The Silver Bullet Band will have to run against the wind without you.

Stay Kool, Running with the Wind, B of BS Rools out

From Barry on Sat, Nov 07, 2009 at 14:11:56 from 72.24.220.35

Sorry to hear that you do not have time to blog. But i understand that family and school is more important. Please keep us updated on how things are going and God bless you in all you do! Remember if God is for us who can be against us?

From Maurine/Tarzan on Sun, Nov 15, 2009 at 10:24:23 from 97.117.76.210

Steve - good luck in school and running. I plan to 'run' into you on the roads :)

From Matt on Mon, Nov 16, 2009 at 14:27:59 from 65.121.71.253

Darkhorse,

Best of luck to you. Hope to see you around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1968.40383.40204.0039.502595.30
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