Age is just a number.

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. 

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.

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.

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.

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..

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..

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.

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..

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...

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.  

Easy run after work during the evening.  5 miles easy at 7-7:30/mile.  Treadmill.

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..

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..

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..

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...

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..

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.

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

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...

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..

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..

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.

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.

Easy recovery week so again another six miles at 65-75% MHR.   Syracuse trail and back. Not much else to say.   Darkhorse out.. 

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..

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.

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.

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..

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

No mileage again today. Back to back shifts so I decided to save my energy for work today.

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

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

Darkhorse out.

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.

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..

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. 

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.

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..   

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..

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.. 

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..

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..

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

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...

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!  

Easy 10 miles via JRT out and back. 7-7:30/mile pace.  Not much to say, Darkhorse out..

Easy 5 miles at 7-7:30/mile pace.  Neighborhood loop.  Darkhorse out.

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.

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.

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..

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...

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.

Easy 12 miles at 7:30-8min/mile pace. JRT river trail course. Easy today in front of tomorrows hard time trial. Darkhorse out..

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..

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..

Easy six miles today.  No time, just alone with my thoughts.   Darkhorse out.

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..

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..

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..

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...

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.

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.

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..

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...

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

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...

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..

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..

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..

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

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...

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..

Easy hour of running. 8 miles at 7:30/mile pace.  JRT trail out and back. Darkhorse out...

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..

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

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

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.  

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.

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.  

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

Easy 5 miles jogging again at 8/min pace.  Neighborhood loop.  Still feeling pretty stiff and sore for some reason.

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

Easy 45 minutes in town out and back.

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. 

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..

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.    

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

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..

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..

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

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..

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..

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. 

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.

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.

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.

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.

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.

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.

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...

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..

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-

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.

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.

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.

Easy 7 miles today.        

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.

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

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.

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

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.

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. 

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.

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.    

Easy 6 miles at 65-75% mhr.   7th east loop.

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.

Easy 6 miles at 7-8 min pace.  Neighborhood and trax station.

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

Easy 10 miles at 7/min pace.  7th and 20th east hill circuit.  Felling much better again.

Easy hour and a half at 7/min pace out on the JRT.   12  miles total.

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

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.

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

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.

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.    

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.

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.

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.

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.

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.

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.

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.

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. 

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

Squeezed in a 5 miler today somehow.  7th east out and back.

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..

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.

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...

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.

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.

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.

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!

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

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.

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?

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.

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.