| 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:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2174.00 | 362.40 | 128.00 | 38.30 | 2702.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| It's nice to be away for a while and get a new perspective on things for a change you know.. 3 miles untimed today./ Woefully out of shape but who cares I am just happy to be out there again! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles today just out to spin the wheels today. No time. Body is feeling good after taking a break and there is a fresh feeling to it that I can't describe. It's like getting a new engine that hasn't broke in yet. Anyway, I'm just glad that i'm done with my most recent project now which has given me some time to get out on the road. Now I just have to figure out how to make everything groove better with my class and work schedule now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile jog tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles again tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Very easy 4 miles this morning. 30 sec pickups at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Longer tonight but slower with a slow almost walk like last mile. 8 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles before school this afternoon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Very stressful day today. Between school, work, and making a renewed attempt to tow back towards God it seems like the very gates of hell intend to swallow me up. Happens every time.. But at least I recognize it now and know why. However it still amazes me every time and only thing I can do is stay strong and know that God's will trumps all. 5 miles at SLCC fitness center with 3 miles at LT effort. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy after work. It's all I had time for today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Medium effort 5 miles at 80% mhr at SLCC center after class. Unfortunately my boys had crashed by the time I got home this evening. I was planning to get out the RC helicopter and fly it with them. Oh well, I had some good downtime tonight any how. Darkhorse out.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Very easy on the SLCC indoor track this evening. I just came across a new radio for rehab and this is really a nice one on the outside which is rare for age 73. Unfortunately it needs some real TLC on the inside including replacement of a very hard to find ballast tube. Needless to say it had my mind preoccupied during the run on how to come up with a solid state fix for this one. Simple really, It's either two big ugly high heat, high wattage power resistors or it's find the golden ballast tube somewhere. Sorry, its a bug I caught years ago but which now has come into full swing lately. I can't decide which hobby I love more... I think the antique radios are winning by the looks of my blog wouldn't you agree? Darkhorse out..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Six miles on the treadmill with a progressive challenge run at the end. Nothing too crazy just fast enough to feel some burn again and maybe activate some fast twitch fibers. Last two miles felt pretty good at around 5:45 pace. Short one mile cool down after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles this evening to just loosen up. Some stretching afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 miles after work. Feeling a little burned out and tired. Spent all night doing doing merchandise resets. Is today really Friday? I get turned around some days.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Easy-medium 10 miler at high aerobic effort. 70-85% mhr. Edged things up intensity wise towards the end. Hit some decent sub six minute splits on this one today and it seems like the fitness level is maybe starting to come back a bit. Good.. I needed a run like this today to pull me out the mental/physical funk I've been in lately :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just goin for an easy jog today.. 2 miles total. no time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 3.00 | 0.00 | 11.00 |
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Hill circuit challenge with alternating periods of effort level and pace. Mostly steady state effort running right towards top end but without going over it. 6-6:40/pace avg. 11 miles total. Stretching before and after today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles after class. 7:30-8/min pace. SLCC treadmill. Very tired and a bit dizzy tonight for some reason. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with 5 miles at steady state effort. 6:10-6:40ish. Last 2 miles 12:22. 1300 east and Altaview course. Checked weight today again. It's hovering on the light side for a month or so at 135 consistently. Was at 141 in Nov. Not sure if this is good or bad. Guess we'll see.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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LT run of 3x1 mile at 10k race pace effort with 3 min rest jog. 1 mile cool-down with stretching after. Total of 6 miles today. 7th east to Altaview out and back. Not much time overall to do as much mileage this year, so quality over quantity I guess.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler with 6 miles at 7:30/mile pace. 8:00/mile for warm up and cool down. Out and back via 13th east to Dimple Dell area. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
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PM-1/ 7 miles Kenyan style.. with a 5 mile progressive run at med-hard effort while building to an all out effort at the last mile. 85-95% mhr. Last half in 2:31, last 400m in 73 sec. 29:16 total time. 7th east via parkway trail. PM-2/ 5 mile High Aerobic on the treadmill at school 4 hours later. 3 miles at 6:10, 5:52, 5:48. .5% incline. 80-85% mhr? Stretching and ab work after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile recovery run at 7-8/min pace. 7:30 avg pace with 30:02 total time on the treadmill, No incline. Upper body work. 65-70% mhr roughly. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy distance run for 6 miles at 6:45-7/min pace. 70-75% mhr. 6x30 sec stride-outs for leg turnover concentrating on leg extension and tall running form. Indoor track today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles again at today at 7:30-8:00 pace. 65-75% mhr. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. This is my play day today ! Watching my old favorite movie; " Everywhich but loose.." Good times.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| Nice, but soggy Long Run up to Draper Park and down the trail. Up at 7-7:15/mile pace and then finished the last 3 controlled but faster in 6:44, 6:36, and 6:10 finally. Picked it up to 1:19 last 400m to turn the legs over a bit. Felt like I could have gone more but decided to save it for another day. I really don't want to risk being over trained again. 17 miles total/7th and 1300 east route/hills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
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Oh crap! I hate running on Sunday, after all it is the sabbath day.. And I always feel guilty later on you know. But I suppose I had my reasons to be out there today for a while along with a mild case of spring fever. Best of all; I was just feeling to dang good to rot in front of the TV today. Besides, it was just a plain beautiful day outside and I feel all the better for it now. So does my family LOL! :) 15 miles out on JRT and back home. Easy pace out while closing faster at 6-6:30min pace for the last 6 miles. I guess that blew my recovery day. Oh well, easy tomorrow for sure..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy distance today for recovery. Out for 8 miles on 7th east and 13th (Altaview Hospital). Just went out and enjoyed the run today. 8 miles total/ 7:30-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 7th via Cafe Rio. 7:30-8min/pace. 7:30/mi through most of the run. Holiday over, back to school and the graveyard shift. :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
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Ok now I can finally get to do an entry today. Very busy trying to work on getting a lot of little stuff put away. Ever notice it's the the little things in life that can hang you time wise? Time management is a struggle for me especially lately. Anyway I have a scheduled training plan ala Pete Pfitzinger and I'm going to stick to it.. It will top off at 85/mpw and will center itself on much slower daily mileage with fewer but higher quality sessions. I am going to modify it but only a bit. I want to really see how a good and balanced plan can work for me at Utah Valley this year. Last year was a disaster, but not this time.. 13 miles total with 10 miles at 6:00-6:15/mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 10 miles today up to Draper and back via 7th and 13th east again. Running at 7:30ish avg pace with 8min pace out to warm up and 7:15, 7:20 for the last two miles. Just went very easy as the body felt inclined without forcing the pace and especially so at the beginning. This worked out really well this afternoon and I felt energized at the end. Now for some more zzs before school :) 10 miles total at 7:30-8/min./flat terrain. Stretching for a bit afterwards. Out..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 4.00 | 0.00 | 11.00 |
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Medium distance run of 11 miles this evening. About 5 miles up at 6:15-6:30ish/mile, then down with 1 mile easy at 7/min pace. Started the 4 mile AT portion with a fast downhill mile on 9400 s /13th east in 5:15, then leveled off a bit with a 5:26, now right and into a pretty good head wind at 5:52. A storm is definitely inbound me thinks.. Aargh.. Tt's cold to me today for some reason! My fingers are numb even with my gloves. Ok, now I go left again and downhill 2% towards home with a strong close in 5:26. Felt pretty dang good about the effort and the times today and it would seem like a muscle memory phenomenon of sorts. Big mileage increase this week and normally I would say not to try this at home but I have been at much higher and with easy days taken down a notch it doesn't seem to be a problem. Cross fingers, knock on wood. :) Short jog to cool down a bit, stretch and now to refuel. Hopefully a few zzs also. Out.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at 8/min pace to loosen up a bit. I crossed over my sleep schedule because of only getting 4.5 hours yesterday. I know this playing hell with my cortisol levels but what can I do you know? Made up for it last night by falling asleep rather early and slept in for 11 hrs! Now I feel like Rip Van Winkle however minus the grog of course.. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Managed to catch "Music and the Spoken word" on the way to work tonight. It made all the difference for the rest of the night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
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AM-Easy 6 miles after work. A few zzs now.. 7th east. 7:20-7:30/mi. pace. PM-Easy-medium hard 6 miles before school. Felt pretty good today, nice but a bit windy. I'm going out in a North wise direction today for once. Wind at my back now on the way home.. :) 7/min-6:45/mi. pace with last 3 miles at 5:52, 5:36, 5:19. Hoping it will be warm enough for a fast medium distance run tomorrow like the man says it should be.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
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AM-Easy 6 miles earlier this morning, my morning schedule that is.. 7-8/min pace with a last half mile fast at I don't know, it was just fast I guess LOL.. PM-15 mile medium long run with 10 miles at 5:40-6:30/mile. Alternating sub six-5:40ish pace with 6:15-6:30/mi. This will hopefully help me practice true MP economy and form. The trick is to run fast in a comfortable manner... Got some good solid sleep today even though it is turned around a bit again. I am still alternating every other day by sleeping a small amount in the afternoon then 7-10 hrs the next day at night pretty much. Crazy isn't it! Little naps go a long way also.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 mile recovery run at 7:30-8/min pace. 7th east loop. PM-Easy 6 miles before school. 7:30-8:00/mi. 65-70% mhr. Last mile was still very easy but faster at 6:52. Very strange.. Must be something weird adrenal wise. Stretching.. 7th east loop again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 10 mile aerobic run. No time, just ran easy and practiced form by running tall and relaxed. Up to the canyon and back down. Read some blogs over lunch and it never ceases to amaze me how some runners will run big and fast mileage while injured. Runners are a determined lot, but I just can't think that running hard through injuries is productive. Just my thought..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miler after work at 7/min pace avg. / T-mill. Very sleepy now.. need zzs... Note -The current pic is of a 1937 Kadette 10 tube radio, not the RCA regenerative receiver which was next to me in the previous pic. Took a while to upload I guess LOL! Anyway.. I restore these for a hobby and am currently seeking work related to it whether by piece or full time employment. Please let me know if you are interested or may have a lead of some sort and I will get back with you ASAP. Thanks! PM-Easy 5 miles with some pace pickups. 6:31/mi pace avg. 33:05 total time. Easy long run tomorrow if time allows. I wanted to race the 15k tomorrow but my body and wallet just aren't ready. Gotta get some shoes first as I am really feeling the road now. I can feel small rocks and grooves..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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Ten miles today with 8 MP miles at 5:46-6:04 thrown in the middle. THR-144-152 bpm. I decided to postpone my long run until the end of next week due to too sleep and fatigue issues. Took a look at my mileage buildup and decided it was a bit too agressive especially with the volume of marathon pace work so I'm stepping back a bit by taking a recovery week. After that I think I'll adjust some things.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canada over United States 3-2... :( Awesome hockey game especially when it went into sudden death overtime. It finished with a sudden close shot to the corner. After all that I was so wound up I had to get out and go for a run LOL! 6 miles on 7th easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| High end aerobic run of 8 miles with some surges at the end. 6-6:30/mi avg. Some easy surges down to 5:30 range just before cool down. Feeling much stronger with some sleep today literally like night and day compared with my last workout. I know that lack of sleep is my number one workout killer along with flipping the schedule all the time. I'm really frustrated.. I guess you just go with it, take the good runs when they come and take the best care of yourself possible. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy 8 miles today. No time recorded, just ran. I really wish I had a decent bio pic to post but I don't yet. Oh well.. As of today I am officially 39 yrs old and less than one year from masters eligibility on the roads. A kind of sobering but also exciting thought at the same time. Wow.. I feel so blessed and gratetful to the Lord to be able to still run like this. Words just can not adequately express how I feel today for some reason.. I did find out however that I am now eligible for masters track racing. Look into that one sometime and see whats coming up this year. :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Easy 9 miles this afternoon on 7th and up 9400 to the bank No time taken. Oh man I love this weather lately. Unfortunately no cooldown mileage with time a factor this afternoon. I saw Maurine along the way also, said hi. I hope she can clear this foot injury and get moving again soon. Gotta get movin.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles this afternoon. Busy day again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| High aerobic 10 miler with 6 miles at 6:30-6:50ish pace. Last 4 miles at 6:15, 6:04, 5:55, and then kicked it in for a 5:18 last mile. The mileage reduction this week has helped put some zip back into the legs. And what a change in the weather from this morning! No wind, 46 degrees and sunny. Now what more could you ask for? :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 8.00 | 4.00 | 0.00 | 21.00 |
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Long Run of 21 miles on a new course. No time, just ran it damn hard.. I don't have a fancy Garmin to take distance and splits so I measured the course in my truck. Wasatch blvd and Draper long loop. /Rolling hills.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day off. Body and mind tired.. Feeling a little blue also :( Needed to work on the spiritual side a little today. I guess I always come up deficient there for some reason.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-Easy 5 miles after work. 7:30-8/min pace. Neighborhood loop. PM-Easy 10 miles before school. 7/min pace. 7th/13th east loop out towards Draper and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 3.00 | 0.00 | 15.00 |
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AM-Easy 5 miles. 7-7:30/mi. Up 7800 down to Ft Union and back around to home. PM-10 mile progressive run with some stretching at the end. Soggy today..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM-Easy 5 miles at 7-7:30/mi. To Lowes out and back. PM-Easy 6 miles via Trax and Starbucks loop. 6:45-7:05/mi. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 5.00 | 0.00 | 25.00 |
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AM-6 miles easy. 6:40-7/min pace. First mile was pretty good at 7:05 then came home for the last three at a consistent 6:40-45/mi pace. PM-9 mile time trial with a 6 mile progressive run starting at MP then finishing fast at 10k effort but not all out for the final mile. 33:18 total time for the tempo. Good run today but not where I want to be yet fitness wise. PM-2/-Easy-medium 10 miler. High aerobic at 6:30/mi for last 5 miles to reinforce the tempo workout previously. 1:09:16 total time. Trax loop up to Dimple Dell on this one for a few more small hills. I don't know why but I should feel wiped out by now however I don't. Back to work tonight. Easy stretching afterward for 20 min.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile recovery run today at 7-7:30/mile pace. Neighborhood loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| Long run of 20 miles today at the indoor track. Finished the last 4 miles at sub six minute pace to finish strong. Could have run harder today at the end but imposed a personal speed limit. I want to have some wheels on still so I can boost my mileage again next week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Easy 10 miles this evening before work at 7-7:30/mile pace. Most miles around 7/min pace. Last in 6:38 as the pace kind of migrated towards that at the end. My body just felt like it I guess. Makes sense though because the training hr has come down a bit now and the level of effort at 7/min pace has also come down. Yeah! This what we want :) 7th and 13th east out and back course. PM-5 miles after work at 8/min pace. Neighborhood loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Medium distance run of 15 miles today. Avg-6:45-7/min for most miles. Went up to the Draper bench area to the park trail and then back up to 13th and 114th where I started to move the pace up a bit for the remainder of the run. Took the rest of the day off to catch up on some sleep. I't's spring break this week! :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy 10 miles this morning at 6:30 ish/pace. Picked the last mile up a bit at sub six pace. Went to bed at a normal time for once and got ten hours sleep:) Nice for once.. PM-Lunch run for 10 miles at 6:40-7/min pace. Last 2 miles around 6/min pace. Sandy/Dimple Dell area out and back. Weather was incredible today! I was actually warm in a short sleeve shirt this afternoon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 4.00 | 0.00 | 12.00 |
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Medium long run of 12 miles hard effort with the pace at MP-AT effort. Just played around tonight working the pace up and and down just enough to feel the lactic acid every other mile or so. No time taken. Jordan River trail out to 5300 s gatehead and then back uphill to home. I think I need to step back again this week or next as the mileage is starting to catch up with my legs now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day and decided to take off for a day trip out of town. I need at least one day off this week from running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
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AM-10 miles easy. Most at 6:10-6:40ish pace. Indoor track with some speed changes. Getting the body gradually ready for the introduction of speed work soon. PM-5 miles easy-medium effort on the JRT and 5300 s. 6:30-6:40/mile. 7/min going up 5300 s hill. Last 2 miles at 5:40 and 5:42 on a decline. Keeping a good aerobic stimulus without going hard on the second workout. Easy jogging tomorrow morning and then hopefully a longer run in the evening if the legs and glycogen levels are up to it. Oh man.. my T-5 racers are now worn to the inside foam! I might as well be wearing Five Fingers! Lol !! I lost track of the mileage on them but it's got to be well over a 1000 miles I think. What is with this Five Fingers craze anyway? True that primitives were not born or ran with shoes on, but then again they did not run mile after mile on hard pavement did they? Sounds like a good way for people not structurally built up yet to get injured. If someone has a pair please enlighten me to the advantage they would have versus a pair of flexible racing flats? My mind is open.. I know I'll probably get stoned by some for this comment! But it's just my two cents so don't take it personally if you have some.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM-Easy 6 miles this morning at 7:30-8/min pace. 7th east out and back. Backloaded a few more hours of sleep tonight after getting 9 hours yesterday morning/afternoon. Graveyard shifts are so much fun.. Not.. Good news is that my legs feel ok and my resting heart rate is already back down to 44 bpm this morning.
PM-Easy 7.5 miles out to JRT and back. Out at 7min/mi pace and back in 6:30-6:45/mi range. No long run today, I already have a solid fifteen and twelve miler in the bank this week. Besides I think 90 is a pretty cool number :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 3.00 | 1.00 | 6.00 |
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Tempo run at 10k-5k effort with the last two measured and clocked at 5:22, and 5:14. It seems like 5:20 range is almost in the semi hard range of effort. But over 13 miles I'm sure it would get pretty dang tough if not impossible right now. Still, my fitness is edging up and heart rates are reflecting it also. I just can't help but doubt myself a little right now still. Lack of confidence? I need solid data that's for sure. I guess what I need to do really is to race. 7th east Rio Loop. / 33:59 total for 6 miles with a short warm up. / Stepping back in volume this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
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AM-Easy 5 miles before school. 6:30-6:45/mi range. First mile in 7:10. Ft Union loop. PM-6 miles easy at 6:30-7:00/mile. 1% incline Pace down to sub 6/min for the last 2 miles. SLCC treadmill. Strong aerobic pace to reinforce yesterdays tempo. Yes, they have done studies on this.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM-Easy 5 miles at 7-7:30/mile pace. Ft Union loop. PM-6 miles easy. 7-7:30/mile pace. SLCC treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 2.00 | 11.00 |
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AM-Progressive run of 6 miles in 35:28. 7th east out and back. Last 3 miles in 16:28 with 6:02, 5:14 and 5:12. Last half mile in on a decline coming home. Tired, but good kind of tired:) Stretching afterwards and some core work. PM-High aerobic 5 miles at sub 6-6:30/mile. 31:20 total. SLCC treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| One steady 10 miler today. Out at 7/min pace for 2 miles then to 6:30-6:40 ish and 6-6:30 for the last 4 miles. Woke up late today because of sleep issues so I only managed to get one workout in. Oh well.. I expected to feel kinda tired today but it just wasn't the case. Opened up with an easy 7:12/min first mile and that didn't feel too bad, so I just listened to my body and slowly cranked up the pace without pushing things. Ft Union and 1300 east library loop. Stretch and a nap before work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler again today. Maybe some more if I get bored with my math homework. Doubt it though because I am one of those strange people who actually enjoy math.. Anyhow, I ran out on 7th and 13th east at an average of 6:40ish - 7/min mile pace. Took it easy today with tomorrows longer run coming up. Actually I really wish I could have raced tomorrow, but my wife is working and unless my boys learn to run 5-6 min miles that isn't going to happen. LOL!! But I think one day they will perhaps if they choose running to be their " thing " when it comes to sports. For tomorrow though I'll just have fun watching them play on the soccer field. Darkhorse out.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM-Easy 6 miles tonight at 7:30-8:00/mile, with most around 7:30 pace. I would have done something longer this evening but I was feeling in a funk having stayed up all day and all night. Being as such I did not get to bed until afternoon. Later on however I decided that I needed to get at least some miles in the bank, so I went out nice and easy for six miles. Run some more later on tonight. Darkhorse out.. PM-Easy 5 miles at 7:00-8:00/mile. 7th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 2.00 | 0.00 | 12.00 |
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AM-Tinman tempo run before school with 4 miles at sub 6-6:15/mile pace. 6 miles total. 7th and 13th east out and back. PM-Another 6 miles progressive after school in 36:15. 6:02/mi avg pace. 1% incline. Form felt looser tonight for some reason. SLCC treadmill. I'm getting ever closer to where I want to be fitness wise, and it feels like I have a carrot always just ahead of me at every aid station. But I'll take it if I can get into the top 5-10 places somewhere this year. Darkhorse out.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Medium long run of 15 miles at 6:30-7:00/mi. with last 5 miles at sub six minute pace. Foothill Dr loop. Looking forward to a recovery day tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
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AM-10 miles easy before school. 7:00/7:30 range. TM. Had some thoughts on the run that were bothering me today. For some reason lately I seem perhaps overly bothered by the displays of backbiting and narcissistic behavior I see in some folks around me. I'm to the point now where I have become kind of a recluse just to avoid the petty garbage. But everywhere I look around me it's the same and always has been I suppose. So my main thought on the run today is why am I so sensitive to it recently? Remember to be kind everyone.. Darkhorse out. PM-Easy 5 miles with some accelerations at the end. TM.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
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AM-Easy 10 miles on 7th and 13th east towards the canyon. No time just ran like an animal today; wild and free.. :) PM-Easy 5 mile jog on the SLCC treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles. 6-6:30/mi with 2 miles in the middle around 5:40 pace. 7th east and bank loop. Felt like a tumbleweed going down the road in some places. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-Went over to Sasha's for an easy run early this morning and felt like garbage for the most part unfortunately. I was dizzy and just plain sick to my stomach this morning so I listened to my body and cut the run short. A combination of being up all night studying, working graveyard shifts and just plain running too hard these past weeks I suppose. I have this really bad habit of pushing the pace on my daily runs. I'm worried it's going to do a number on my racing form and me if I don't reign it in and exercise more restraint. It was more than worth it though to go out and to meet up, have some good conversation and just plain hang out together again. Sasha tested me on my math and self pacing skills. I always seem to amaze him how on how accurate I can get on guessing our pace at any given time. My math however is something different.. Sasha on the other hand amazes me on his ability to calculate mathematical formulas in his head while on the run! And then there is Jeff, barely breathing at 7/min pace! He's just chatting along with us like it's nothing as we go. I think Jeff McClellan is going to be a pretty tough runner this year for sure. Anyway, I'm feeling pretty heavy and tired now so after General Conference I think I'll turn in and get some zzs finally. Happy Easter everyone! Darkhorse out.. PM-5 miles easy jogging.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles after work easy at 8min/mile. 7th east. PM-5 miles easy after school at 7:30/8min mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-7:30 mile this after noon. 7th and 13 th east loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles on 7th and Rio Loop. 7/min-8:00 min/mile pace. PM-Easy 4 miles at 7-7:30/mile pace roughly. 100 meter stride outs for turnover at the end.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off because I felt like it today :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/PM- Evening 10 mile run at 6-7min /mile avg up to the bank and back around the long way. Feeling better after being so busy and worn down lately 1:04 total time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 2.00 | 1.00 | 1.00 | 21.00 |
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Long run of just over 21 miles with Sasha and Jeff today, It was supposed to be a nice and easy 15! Oh well it was fun and we were feeling good and so decided to go longer while Sasha suggested we throw in some faster stuff to mix things up. What the heck.. I'm feeling better today I thought to myself so I guess I'm game. The faster sections turned out to be around 5:20 pace and then with longer intervals at around six minute pace at the end of the run. These early morning runs can be a little draining, particularly as they come at the end of my day just as everyone else is starting theirs. All in all it was fun and with no significant fuel issues this time but there is still some work to be done however. The really good news is that I am starting to bounce back now from the higher volume/intensity weeks that I undertook earlier. I'll just have to keep the daily runs nice and slow no matter how awkward they feel while managing the harder days in less frequent and in more incremental steps. Maybe jog later for a bit. Out..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 3.00 | 16.00 |
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AM/PM-Easy 10 miles late afternoon at 7-7:15/mile pace. 7th and Fort Union.
PM-Hard 6 mile VO2 max run tonight with a 1 mile at MP to wake up the legs and then 3 miles progressive with no rest interval at 5:18, 5:15 and 5:07/.5%-1% incline. Wow! I always seem to run better after my bio-rhythms are more in sync. But at 10 pm? I feel like a vampire..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 4.00 | 0.00 | 14.00 |
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AM/PM-10 miles progressive with last 5 at 5:45, 5:42, 5:36-40, 5:27, 5:24./ Dang it! Did I forget to take a recovery day? LOL!! :) 1 mile cooldown and AI stretching afterwards. PM- 4 mile recovery run at 7-8:00/mile pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles at 6:30-45/mile avg on 7th east before school. Recovery day. PM-No run, I was pretty dang tired tonight after class and in fact I fell asleep on the couch at about 3 am this morning. I dreamed about the the LDS Conference Center, very strange.. Woke up early at about 9am and slept a solid 6 hrs. That was good now, but I still have to go to work at 11pm! and that is kind of going to mess me up a bit for tomorrow. Oh well, I seem to feeling ok this morning so thats good. I'll just take it and run with it today especially since it's turning out to be a really nice sunny day today. :) Ahh.. sunlight! By the way is anyone planning on not going to the OGDEN MARATHON this year? If not I really would like to run it this year and would gladly pay you for the entry.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy-medium pace 15 miler out to Draper parkway and back home. 1:39:46 total time. Felt really good to be out today.. Time to do some serious study with the math homework and get some zzs before work so I'm not a total zombie tonight. I feel ok right now but I sometimes wonder if I'm burning the candle at both ends. One thing I know for sure, I have people that are like earth bound angels right now and they are really helping me out with things. Without them I would not be able to do all of it on my own. PM-Easy 5 miles at 7-7:30/mile pace. JRT. Felt good this evening after a long nap. Did15 min of AI stretching afterwards.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM-Easy 5 miles today at 7:30/-8:00 mile. 7th east out and back. PM-No run this evening. Tired and stressed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 12.00 | 0.00 | 0.00 | 20.50 |
| AM-Long run early this morning with 12 miles at marathon pace with pacing at 6:10min-5:36min/mile. Most miles at 5:45-5:50. Easy ones at 6:50-7:15/mile. Felt good to be out this morning with such awesome spring weather. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM-My body woke me up very early this morning, (Went to bed at 9 pm..) and so I stepped out at dawn to do my "gas tank emptying run." Sounds a bit crazy huh..? But it works for me and it didn't even feel too bad all though I could tell I did some serious mileage yesterday. Out to JRT and back at an easy 7-8/min mile pace. Most miles at 7:30-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Aerobic run of 10 miles with 5 miles at sub six minute pace. 6 miles at 6:45-7/min pace. Hills. Fft Union and Cottonwood area. Carb loading every 3-4 hrs yesterday and today seemed to help dramatically. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Just an easy medium distance run of 15 miles at 7-7:30/mile with last 3 miles at 5:42-5:50/mile. Out to Draper trail and back. No doubles this week for a change of routine. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Just another easy 10 miler today. SLCC Indoor. Throttling back the engines for Saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 7:30-8/min based on pace sense. Legs are feeling really good today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles again today with some fast strides to keep the legs alive. No time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Thanksgiving Point Half Marathon (13.1 Miles) 01:19:06, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 6.00 | 0.00 | 16.00 |
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Yowza! Thats like the worst time I have run in a long while! LOL! I won't make excuses, all I will say is I didn't feel good to start this morning and the course was very honest. I went out with with Mike Vick for the first while and kept each other company but I could tell it just wasn't going to be my day. I came in behind him about 2.5 min or so, not sure what his exact time was as he told me it was 1:16 and change. Backed off for the rest of the race and held 6/min-6:20 pace or so until the end. I know where I am going wrong with the training I think and have already changed some things, including slowing down my daily runs. I'm just not getting full recovery from them. On a more positive note though I was pretty impressed with the size and organization of the event, good logistics, food was good and plentiful and was just overall well organized especially for it's size and being in it's first year too. It was a nice charity event to help support the recently constructed prehistoric museum. Another big plus was the 250 clams I got for second place, that definitely helps things right now. Anyway I'm feeling a bit bummed about the time I got so I'm going to stop writing now, take a nap and then hopefully study for a bit later. Darkhorse out..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles to loosen up the legs. No time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-15 miles easy this afternoon up Dimple Dell loop. 7-8/min/mile. Beautiful day:) Cashed my check today to pay for some badly needed shoes. Asics Hyperspeeds, good lightweight shoe with a smooth heel to toe transition. I can already tell these are going to be a really good flat for my running form.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Out to Draper and for 12 miles via 7th east. Steady state with the first 6 around 7/min and the last 6 miles around 6/min pace. Very windy.. Feeling more zip in the legs today so I seem to be recovering pretty well from last week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 6:50-7:00/mile pace. 7th and 13th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 6:40-6:50 ish pace. 9th and wheeler out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| VO2 max run of 3x5 min all out with equal recovery time. JRT out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 11 miles on the JRT with 16 min very hard. 4 mile warmup and 4 mile cooldown. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy recovery run of 6 miles at 7:20-8:00/mile pace. 7th east and Rio Loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 6:50-7:20ish pace. 7th and 13th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Easy 15 miles with middle 5 at 5:40-6:00 /mile pace. Draper loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-8/min pace. 7th and 13th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| 18 miles with 8 miles at 5:40 ish -sub six pace. Mtn Dell and Wasatch blvd loop. hilly.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-7:30 pace. 7th and 13th out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Race for the Cure (3.1 Miles) 00:16:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.10 | 11.10 |
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Good race but tired from a late night shift so I'm not going to write too much on this report.... Went out with a young guy who is a 9:50 2 miler and I think one day will really be an awesome runner as he had speed written all over him. And so it goes then I got out out kicked at the end. LOL! Strange thing was is that I felt relatively comfortable at mile 2 with a 10:21 split and he seemed like he was struggling a bit going up that last mile grade. Must not have been too bad because he sprinted away from me in the last 200 meters or so. Yikes! I'm getting old I guess because I just don't have that kind of speed any more, not to mention I could use some track work also. Overall though I'm still pretty dang happy with the time as it was only 8 sec slower than the last time I ran it in 2007.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-7:30 mile. 7th and 13th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles on 7th east. Watched a really cool film.. Wow, what a movie.. " The kingdom of God is within you, when I run I feel his pleasure". - Eric Liddell from Chariots of Fire. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| Went out out originally for 18 but saw Maureen on the way back and chatted with her while I cooled down from the tempo segment. She looked good and seems determined to make a go at it this fall. Good, she deserves it after having to struggle with the setbacks she has gone through lately. 20 miles total with 2x4 at MP. Draper parkway trail out and back via 13th east and down to State Street. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles Ft Union/Creek Road and Sandy loop. 7-8/min pace 8/min up and 7/min down. 4.5 hrs sleep. Stay strong.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Steady state 10 miler with 8 miles at 6-5:42/mile. Last 4 into a headwind at 5:48-6:02 /mile pace. 7th and 13th east loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Easy-medium intensity run up to the bench out and back. 7-7:30 ish up and somewhere around Sub 6-6:30/mile or so coming back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
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Medium long run with 4 miles of LT work. 15 miles total. 11 miles at 7/min pace. 4 miles of fartlek. 4x5 min semi hard effort with 1x400m at the end all out. 2 min jog rest interval. Legs and even the spirit I suspect are a little tired now. I really missed the Ogden Marathon this year.. Congrats to all of you who went and did your best. In the end I believe thats all that really matters. Anywhoo time now for my late night old time radio show and to do some project work on one of my antique radio sets. Yeah yeah I know I'm a dork.. Some days though I love it more than running :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles on 7th at 8/min-7:30/mile. Getting warmer out here now.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 7:30-8/min pace. Just enjoying the run today.. 7th and 13th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 6:30-7:30/mile. Sugarhouse and Foothill Dr area. I love running in the rain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 3.20 | 10.20 |
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PM1-6 miles with 1 MP mile to get the nervous system awake. Did the Rio Loop with 8x2 min of hard fartlek at 2 mile race pace intensity. Took 1 min recovery run between repeats. Kept the heart rate up this time by running the recovery a little faster and shorter than usual in order to get a good vo2 stimulus. Felt strong right up to the last repeat which is a good sign. HIIT training all though seemingly counterintuitive for marathon tapering is actually more effective at stimulating fat burning after the session vs other methods as recent studies have shown. Eventually I will do these as laid out by the original protocol which employs shorter work periods at higher intensity. For now though I want to experiment and have fun with something closer to Gerschler's methods coupled with a longer and more drastic taper. It may be wrong and it definitely goes against traditional/conventional marathon tapering procedure but I want to experiment and try a new angle. If done correctly without too much volume/intensity I think it may optimize muscle recovery while giving a nice sharpening effect. In fact I was reading that it takes 4 weeks to fully repair muscle damage incurred by high mileage marathon training. So does it make sense to keep banging out high mileage coupled with that last killer long run before a marathon? How much real benefit will I get? Then again will this disturb the carb to fat burning ratio during the race itself? These are questions I was asking myself the other day while running and meditating in the rain. PM-2 4 mile recovery jog at 8/min pace or so.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 miles via JRT at 7-8/min pace. Met up with Demetrio, Bill and Emily on the trail and talked for a few in the last miles. Beautiful evening.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 5.00 | 0.00 | 10.00 |
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One rec center pass- $5.50, one Starbucks grande coffee-$2.00, Bruce Springsteen on the radio- free, Knowing your in good shape; priceless... 10 mile treadmill progression run with first 5 miles steady in 31:11 and then a 5 mile tempo at 1% incline in 26:31. Needed to unwind a little today:) Now its time to finish the job by pigging out on some Cafe Rio while watching re-runs of NCIS.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM-Easy 7 miles recovery at 7-8/min pace. 7th and 13th east out and back. 8/min out and 7ish back. Still half asleep.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today however I did get a nice workout at work:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM-6 miles with 2 at 6:30ish and 2 at sub six with a fast pickup at the end. TM at school. PM-4 miles very easy with a few strides at the end. 7th east out and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
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Nice clip at 6:30-6:40ish for 6 miles and then 2x2 miles at 5:18-5:36 with 5:36 on a slight grade and 5:18 going downhill on the last half mile. Legs felt ok but not yet fully recovered from yesterday and Saturday. Definitely taking it easier tomorrow for sure. Saw Maureen on the road tonight and talked a bit. It was a good thing because I was kind of crabby on the sleep side waking up this afternoon. Talking with her helped to put me into a little better mood :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles recovery on TM at 7:30-8/min mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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Feeling a bit sluggish this morning on the run with pace and overall energy ok, however I was a little heavy in the legs. Went home and right before I got into the shower it was as I suspected; I was a few quarts low today.. I have got to watch the hydration better now that it's summer. The interesting part of the run is that I was being paced by some kid for while on a skateboard and with this big old hound pulling him along. Talk about green transportation LOL! Obama would be proud of this guy. 10 miles with 6 at 5:40ish to six minute pace or so. 7th east out and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 6:40-7/min pace. 7th east. Cool breeze felt good today..:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 3.00 | 15.00 |
| Finally got out this afternoon for a 15 miler out to Draper bench and back. Workout was 5 min hard and then 10x1 min on and off. Cooldown and stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles recovery today at 7-8/min pace. 7th and 13th east out and back. Avg about 7:30 on the first 5 miles and then 7min or so on the last 5 miles. Felt surprisingly good this evening but I think part of it though was getting a good solid 9 hrs sleep today and having lower weekly mileage. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy aerobic run of 6 miles at 6:45-7/min pace with last 2 at 6:45 or so. 7th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with 6 miles in the middle at marathon pace effort. 7th and 13th east out and back with cool down on the trax loop. Last quality workout until after UV. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on the TM. Avg pace at 6:24. No signs of fatigue today so I just went at an easy and steady pace. SLCC treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Too much going on today. Oh well it's as good a time as any I suppose. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Easy-medium 10 miler with last 4 at MP effort. 7th and 13th east out and back. Felt tired and a little slow today, maybe from flipping my sleep schedule the other day. Fun part is I get to do it all over again this weekend. Ugh..:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 12 miles. I kept track on another logbook.. PM-easy 4 miles jogging.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 6:45- 7/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 7/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 6:45-7/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| MP run of 4 miles at 5:40-5:53/mile. 10 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile jog this evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| UVM-26.2 miles Horrible race, died at 20-21. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off recovery. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off recovery |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile jog. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles with some light fartlek. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 7-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 1.5 hrs for 12 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7:30-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7:30-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at 7/min-7:15/mi pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| AT run of 2x2 miles hard at 5l-10k effort. 8 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles today. Sorry I haven't been around for a while, I didn't think anyone really read this blog too much anyway LOL!! I just needed a break from things for a while especially since this last training cycle was really a huge struggle in the way of balancing work and school etc. Not to mention the fact that I'm getting older! But.. such is life. Looking back on this race I know I gave it everything I had and as such I have finally reached a verdict; I'm ok with that.. Darkhorse out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-Just 10 miles today at 7-6:30/mile pace. Felt warm today but the legs had some pop finally:) 7th east and Liberty Park. PM-Easy 5 miles this evening around 7-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-Easy-medium 10 miles at 7:30-7:00/mile going down towards the southern trail head of the river trail. Last 3 miles at 6-6:30/mile. A nice toasty 82 degrees this morning.. PM-Easy 5 miles after lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles very easy at 7-7:20/mile. SLCC Indoor. PM-5 miles easy jog on south JRT. Very cathartic run at 5 am.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 6.00 | 0.00 | 14.00 |
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AM-A tough 10 miler steady and hard into the wind for the first 5 miles with the last 5 miles at 5:40-6:10/mile. 7th and CU out and back. Really warm out, I could feel my ticker working overtime trying to keep up with both the demand of legs and the cooling system. 85-95% mhr. PM-4 miles easy jogging during lunchtime while at work. A little cooler but there was definitely a warm humid breeze coming off the lake. If I can keep this regular I should be able to run decently at Des News this year all be it not super competively. Good.. I like that idea. No pressure that way and I can actually enjoy the process for once.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 4.00 | 0.00 | 14.00 |
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AM-6 miles on the TM at 6-5:20/min mile with 4 miles at 5:20 in the middle. It just felt too good to not run fast today. It's almost like someone put a new set of batteries in me or something I guess and I'm glad because for almost two weeks I felt like a walking corpse both mentally and physically. Treadmill smelled like ozone afterwards and man you gotta love that smell, just like a bolt of dry lightening on a hot summer afternoon. But you know I love running hard and fast some days and I don't know why exactly except that it's just the nature of the beast I suppose:) PM-Easy jogging 8 miles this evening up on 13th east and back. I was so hungry afterwards that I ate 3 giant size hot dogs upon arriving home. Yeah I know dinner of champions right? But do you know they actually have a term now for someone who leans too obssesively on the healthy side of eating? Interesting..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-6 miles on 7th in the heat. First 3 at 8-8:30/min and crazy enough coming back with the monster tail wind I averaged a very easy 6:40ish pace believe it or not. Gotta love summer with it's heat and all it's quirks. PM-Too tired to run because of a demanding pre-holiday schedule at work, but it needed to be done eh.. combined with a weird vampire like sleeping routine. Lately I feel like a crepuscelar animal of sorts ie cats etc.. Took a nice power nap at lunchtime though:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles in the actual morning and what a glorious one it is. I really love this time of day, no one out except for you and the peacock across the street. Yes, my neighbor actually has a peacock believe it or not! Noisy bugger at times.. Anyway a total of 6 miles up to the CU and back. 7/min-7:30 with most miles around low 7ish. Darkhorse out.. PM-Had to leave for my son's baptism early so i didn't get the chance to finish my blogging entry. Easy 4 miles at 7/min-&:30/mile. Lower neighborhood loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 7.00 | 0.00 | 0.00 | 28.00 |
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AM-Long run up Little Cottonwood canyon and back home. Went pretty smooth especially since the temp this morning was relatively cool with a breeze. Dropped off some Gatorade before and measured my miles in the truck. Good pacing and drinking frequently gave me better results unlike past runs. 8-8:30/min pace going up the steep grade with the last 10 miles hitting as fast as sub 5/min pace on downhill sections to 6/min pace on the last 3 miles coming home. Felt good not having to battle the heat for once:) 22 miles total in the bank. PM-Easy 6 miles jogging on 7th east this afternoon while the family had lunch. Definitely felt this mornings run in the legs all though not sore. Warmer but still a relatively nice temp at 74 degrees if the thermometer was accurate. Over a hundred miles this week. Have'nt done that in quite some time and I'm not feeling to tired either which is definitely a plus.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM- Up into the hills for some meditative running this morning and you know I came home with some interesting thoughts about things that have been a struggle for me lately. I went running this morning instead of going to church and I'm ok with that decision allthough others within my family and circle of influence may not be. It's times like this you find out who your friends really are and what kind of character and compassion people have. I just could not bring myself to go to church today and I'm not sure I ever will again. My son was baptized this last week into the LDS church and I am happy for him even though I was not able to perform the ordinance. I'ts the whole Word of Wisdom thing ie Wine, coffee etc. Those of you who are LDS will know what I'm talking about. I'm not even really sure if I should have posted such personal thoughts up here but I needed to get it off my chest today. You know I even discussed this with my bishop at length and I asked him some very pointed questions about it including as to why people who violate this health code by overeating, and generally not leading an overall healthy lifestyle are allowed to perform sacred ordinances and carry a temple recommend. He really did not give me any satisfactory answers unfortunately. I've been invited to attend a Christian assembly that is close to where I live by a friend of mine. I think I may go this time and while this is going to be a very difficult transition I know that I have finally made my peace with God concerning these things. 12 miles total at 8-7/min/mile. Dimple Dell loop. Happy 4th of July everyone!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 12 miles out to Draper and back on the flat course and the parkway trail. 7-8/min pace. 1:28:11 total time. PM-Easy 4 mile jog. Neighborhood loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 4 mile wake up run at 7-7:30/mile. Trax loop. PM-12 miles up through Dimple Dell and back. 1:23:56 total time. 7-7:30/mile with last two around 6:40/mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy to medium 12 miles up through Dimple Dell. 75 F. First 6 at 7-/8/min pace easy. Last 6 at 6-6:45 progression. Big nap then off to school. PM-Easy 8 miles. TM. 6:45-8/min pace. Trying to get as many miles as I can in the bank this summer. Might as well as I have the time now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Just enough time for an easy 10 miler this morning. Sandy bench. 7-8/min pace. Mainly 7/min most miles. Started out slow and let the run just come to me this morning. PM-No run this afternoon. Busy with cleaning up all the junk in my house that has been pulled out with the recent painting project. Besides.. my legs are not feeling speedy anyway. The heart rates are really good for a given pace, and breathing is easy but again legs say I need a break. Has any one else experienced this before? I can't think this is a glycogen issue as I put away a pound of grapes, some berries and half a container of Neapolitan Ice Cream last night for dinner and that was on top of a grilled cheese sandwich! Again energy levels are good and heart rates are good but legs don't feel the same way unfortunately. I'm going to err on the cautious side and nix the second run this evening.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 4.00 | 0.00 | 22.00 |
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Long run this morning with 2x 2 miles at fast AT effort. Last 4 miles picked up at MP effort. Debated on going longer but with Des News looming it does not feel like the right time anyway. 16 miles Wasatch drive course. Hilly..
PM-Easy 6 miles this afternoon. Took a nap and had some lunch and then also did some job hunting errands. Bleak... Oh well, not much I can do about that right now except keep trying. Went out late afternoon for 6 miles easy jogging at 8min/mile. Darkhorse out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM-Easy 10 miles up to the bench via 9400 south out and back. Feeling better with boosting my carb intake now. 10 miles total at 6:40-7:30/mile with some pickups in the middle for turnover and form practice. Focused on foot plant and knee drive mainly.
PM-4 miles easy this evening. 7-8/min pace. Trax loop. Wife was watching 6 hrs straight of "Ann of Green Gables", I had to get out or I was going to lose it 95 degrees or not! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miles at 7-8/min pace. 37:36. No time for more, off to church with the wife and fam. PM-Easy 5 miles. 7th east out and back. 7-7:30/mile pace. Toasty.. A little fatigued but still feeling pretty good after a 110 mile week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 1.00 | 0.00 | 16.00 |
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AM-Easy 10 miles at 6:30-7/min pace with some stride outs at the end. Last mile in 5:26. Short hills tomorrow to open up stride mechanics. 7th and 13th out and back. Going out to look for a job as I'm not working much at all lately. Sucks.. My miles are really piling up which is a good thing in a way however, it doesn't feel much harder than when I was running 50-60 mpw working graveyards and going to school. Now I really understand when Bill Rodgers stated back in the 70s ; " Anyone with a full time job is not going to beat me." So true.. Often the race is not decided not just by the one with most talent, desire, or amount of work but by the one who had the most optimum environment to recover and thrive in. I truly believe that for the most part. I'm not jealous right? PM-Easy 6 miles at 7-8/min pace. 7th east out and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles at 6:40-7/min pace. Kept the brakes on through most of the run and just ran easy and smooth while concentrating on form. I want to keep the miles up but I think it would be smarter idea to cut back now. Just a little maybe? :).. PM-Easy 4 miles at 8/min pace. Late evening, relaxing.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy to medium 10 miles early this morning, Wow what a difference a few hours makes for temps of course. Easy 5 miles at 6:30-7:10/mile pace with 4 miles at 5:28-5:52/mile coming home. Took a mile cool down out to the trax crossing and then stretched for a good while. PM-No evening run. Cutting back a some more now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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AM-Easy 8 miles this morning. Most at 7-7:30/mile with most around 7:20 or so. One 5:43/mile thrown in the middle. 7th east out and back. PM-Easy-medium 6 miles. Tot time 40:05 with the last mile around 5:20-30ish. Felt stinkin great even with the heat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles at 7/min pace. 7th east out and back. PM-No run this evening. I was working on my new radio project instead, an old pre war 1941 Philco tabletop with AM broadcast and what was then a police band. It's not looking good as so much of the original wiring is a certain type of rubber coated wire which crumbles whenever it's moved. So it's all going to have to be re-wired in addition to being re-capped and such. Not to mention so many out of tolerance resistors that will have to be replaced also. At least it will keep me busy for a while.. And my mind off the race next week!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just an easy 5 mile jog today. Trax loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, I guess I just didn't get around to it.. Most of the day was spent studying some scripture, working on my project. I was listening on the radio to something about the "leftovers" that God leaves us in life. If we can't make use and be thankful for what we have then how are we supposed to be ready for when God decides to do something really big in our lives? The impressions I received on this are deeper in meaning than I'm able or even willing to express here. I will say it changed my thinking about this Saturday's race. I won't be there to beat the other man for the prize or the trophy this time. Instead I'm going to be there to finish the "leftovers". And I'm going to enjoy every last painful minute of it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles at 6:45-7/min/mile. Some short pickups in the middle. 7th east out and back. PM-No run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 7/min pace. 7th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Easy 4 miles at 6:30-7/min pace with a pickup half mile at the end. Oh yeah, almost got side swiped by a truck which was hit from the corner by a Tahoe. It was kind of a pool ball corner pocket type hit. If I had not stopped to take my pulse earlier I wonder.. That makes twice this week I've had a close call. The other one was on the freeway where some clown decided to come to a complete stop on the freeway because he had moved toward the wrong exit I'm guessing. Jeez! I mean really, what an idiot! Hello The good news is I may be getting some restoration work from someone sent my way tomorrow. I'm playing with the idea of starting a small business on the side doing this kind of work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles with some strides. 7th east out and back. Did some stretching afterwards. Starting to really recover from the mileage now but I may have went a little too light this week. Or is it just that little nagging voice in my head that I get before an event. Either way I'm glad I took cut on it overall and am feeling the legs getting snappy again. Just in time maybe.. I know there probably won't be any big breakthough yet, it just hasn't been enough time but with the Lord's blessing and a little luck I may just have a decent run this time. Bear with me on this image, I just learned to do this this afternoon. Next time I'll make them larger and with more resolution.  If any of you are bored enough to continue.. This is one of my projects that was challenging but very satisfying to restore and align. It is an 1937 RCA 7T Tombstone receiver. I recapped everything, replaced the rectifier tube, the output 6f6 and even some out of tolerance dogbone resistors. I then reconed the speaker and rewired the remaining speaker harness. It looked like a small rodent had gotten a hold of it. The jury is still out on rewiring the connecting leads to the transformer however. Very messy:( Then came the wood using several coats of Howard's Restor a finish along with some feed n wax and lemon oil. It has AM broadcast, several shortwave bands and a now antiquated police band. Hey, It keeps me out of trouble:) 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles at 6:30-7/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Des News (26.2 Miles) 02:44:21, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| This is the blog's shortest race report. It was fun, well executed in terms of water and fuel stops but most of all I had a good time:) No watch however so I didn't really have any splits to record. I just ran to learn some things and to practice others. Thanks to Jeff Mc and Rob Murphy for their help and support in the final miles. It was a tremendous help guys. Except for when Rob told me to kick the last .2, yeah right.. Rob, you kick the last .2 mi! LOL! Out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Wow.. I can barely walk today and I ran what I thought was easy on this marathon course! Walked 1 mile. Ouch! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles. Everything is feeling much better today. Had some residual soreness and tight feeling in the calves but that was about all. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, Busy looking for a job:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles with 10 sec pickups every 2 min. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles with 2 pickups for 10 sec at the end. Now both my wife and I are looking for jobs:( scary.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-6 miles this morning. Ran the last three at 6:40, 6:35, and 5:44 with the last half at 2:34. A good friend of mine called me last night and after talking with him I have come to this decision, IM SICK OF MARATHONS! IM READY TO RUN FAST lol! They have become overrated lately and that's all anyone talks about when they discover that you are a runner. Has any one ever tried to run and train for a fast 5k or even a mile? It hurts just as much as a marathon only in a different way. Besides as you age the first thing to go is your speed so maybe it's time to get off this train for a while and look towards another goal. Maybe by then I'll be ready both physically and mentally to run a good marathon. Time to hit the track fellas.. PM-4 miles easy on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
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Intevals on short steep hills tonight, 10x30 sec up 9400s to the top of 13th east. 8 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| One hour easy recovery, 8 miles total on 13th and 7th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles today. 7/min pace on 7th east up to 13th and back home via the Cafe Rio loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-6 miles easy today. Sorry, I have been really busy as of late looking for a job and so my posts have been infrequent and sporadic. ok... I'll admit it.. I haven't wanted to post and mainly because I have been too busy feeling sorry for myself I guess..
But something happened to me today and it I felt so good. In fact way more so than I expected to. You see, a young guy approached me on the street today and asked me if I spoke Spanish, I politely responded no.. He looked despondent after that, but then asked if I could hear him speak anyhow.. I already knew what he was going to ask so no big deal. He smiled and then proceeded to give me a story about trax and his wife needing a fare etc.. Broken English, oh well.. But then, a feeling came over me and said; Hey Steve, It's ok go ahead and give him some money, he is in far worse need than you are. I then pulled out my wallet and found an unexpected five dollar bill! Oooh.. I need that. No Steve, he needs that... Even more than you do. Ok Lord, your right. And so I gave it to him... To see the look of unanticipated joy come with that smile! Nothing can compare guys. I needed that cash to as much as anyone but.. All I can say is I'm so thankful I was in a position to give it to him. If you find yourself in this same place all I can say is; please search your heart and give... There are so many out there who hurting right now. Dark Horse out.
PM- Felt really good this evening , so I went for a 4 mile run. So much for my gradual buildup..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
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Just went for a run today. Listening to a favorite new song of mine by Tim McGraw; " Live like you were dying" Skydiving, and 2.7 sec on a bull named Fu Manchu.. Short but sweet. Last quarter mile in 67.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
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Easy 5 miles early this morning with some speed changes at the end. Just got back in time to make breakfast for the family and get to church for once. Amazing.. PM-Easy to medium 5 miles with some light fartlek of 4 pickups about a minute each at 5k-mile race pace intensity.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
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AM-Speed workout consisting of 30 sec on at about VVo2 pace, and then 30 sec off at about half intensity. One mile easy in between for a little over 4 miles total. Very tough workout especially as it got towards the end. Short cool down and some walking afterwards. 7 miles total. I think I'm starting to bounce back from that meat grinder of a race on the 24th. PM-4 miles easy jogging.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miles recovery. PM-Easy 5 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy 8 miles at noon.- Bored of the usual route so I went down into Old Midvale area and around taking the scenic route. One of those meditative runs I guess. You know I was thinking about some things that have happened in the media lately and in life. Has anyone but me noticed a lack of intolerance really growing at an exponential rate lately? Any more I see a trend consisting of people incapable or just plain unwilling to get along with their fellow man/woman whatever and especially in the common everyday public arena. Example; Just the other day I saw someone literally screaming at the top of their lungs just because the poor fellow in front of them was having car problems and could not turn in time at a green light. Jeez! Is it the stress of the poor economy? Or maybe do you blame the rise of social networking via the internet and it's impersonal influence.. I hear people all the time say how they reached out to so and so on Facebook and how I should get on it also... Really? Your telling me that you "reached out" to someone on a computer website? Wow, maybe I'm getting old and out of touch but the last time I "reached out to someone" was when I went to their house and visited them or we went out somewhere and had real face to face interaction. So much for texting.. By the way I refuse to text anyone or even receive a text for that matter. Just ask my daughter. LOL! I know, These new formats I understand have some advantages but maybe it has just been taken too far I believe. I don't know.. Out. Yes, I know I'm bored today but I wanted to practice my writing skills and pass some time this afternoon. Anyway, it's time to get back to washing dishes. Oh joy.. PM-Easy 4 miles. 7th out and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 6 miles with strides up a short hill this morning. Concentrated on stride mechanics and running more relaxed. The workout felt decent so maybe I'll start doing a few more 8-10 runs starting tomorrow. Scratch that.. I meant today:) PM-Medium 10 miler with 5 miles at around 6-6:10/mi/ pace. The body is telling me it's ok now to start putting some more miles in the bank. Not very hot today compared with last year. But how long will it hold?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 7th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I was horrified to wake up this morning and saw that I had accidentally left out a word on my blog title, instead it "A man has got to his personal limitations" Oooh.. that doesn't sound right at all. So I went in and changed it to read "A man has got to know his limitations." I'ts a famous line from a movie with Clint Eastwood aka Dirty Harry. I may not get my miles in today but I'm thinking of taking the kids to the park and then maybe running in circles on the grass open area until I get an hour and a half or more. I can just imagine the looks.. Kids wanted to do something else today so I took a goose egg and thats ok because I haven't taken a day off this week anyway.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles this morning at 6:50-7:15/mi pace. 7th out and back. PM- No run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 3.00 | 0.00 | 20.00 |
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AM- 6 miles easy at 7:30 and 3 miles at 6:50-7/min pace. I may keep the volume at 70 mpw for a while with 2 hard workouts per week. Seems about right. AM2-Went home grabbed some fluids and decided to go do my hard workout before the heat set in this afternoon. Glad I did that because wow I really felt strong this morning for some strange reason. Was it a cooler temp? Earlier start? Possibly combine those along with recovery now from the marathon and I think that just may be the answer. Anyway, I went 6 miles total with some faster fartlek segments of 3 min on with 1min off working on form and turnover. Stretch afterwards. Saw Maurine on the road and waved hi but didn't have time to chat as I was doing my repeats. Kinda selfish of me I know.. PM-8 miles easy at 8/min pace trying to keep the heart rate low. Felt ok but a little toasty out there this evening.. 7th and 13th east. So much for 70 mpw:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy recovery run with 6 miles at 7:15-8/min/mi. 7th and 5th east. PM-It's a recovery day.. Put on some some music from "Havana Nights" and just enjoyed the rest of the afternoon :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM-Easy 4 mile jog on the grass field outside the house while the kids played. When we reached the field we could hear the chimes from the Lutheran church playing; " Come Thou Font of Every Blessing". I thought that was remarkable considering the church is about 1.3 miles away. You know we have never heard those bells from here and we all just kind of stopped what we were doing and listened. Aaron, my 2 yr old said; "Daddy the Ice Cream guy"! I said no it's even better than that.. It was kind of a peaceful and spiritual moment for us. PM- Lunchtime 10 miler at 7/min pace with last 4 at 6:30-40/mi. Indoor track. 6x100m strides at 5k pace effort with some bounds and knee-up drills. The body really wanted to push things today but I held back and resisted the temptation. I need to be fresh as I can be for Saturday's run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| AM-LT run with 2x3 miles at LT with 1 mile easy in between. Focused on keeping the HR around 150-156 bpm as much as possible. Monitor strap kept falling down from sweat.. Pace felt ok, not too hard but not easy either. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Medium Long run with 5 MP miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.00 | 10.00 | 6.00 | 3.00 | 72.00 |
| I had a total of 72 miles for the week with 1 Vo2 max session of 3x1 mile at mile pace effort and 1 AT session of 2x 3 miles hard. Long run of 16 miles with 10 miles 80-85% mhr. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.00 | 10.00 | 5.00 | 0.00 | 83.00 |
| Week- Total of 83 miles with a total of 2x5 miles at MP during the 17 mile long run and a 5 mile tempo up to the Dimple Dell trail head. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 87.00 | 10.00 | 6.00 | 0.00 | 103.00 |
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WEEKLY TOTAL- I don't have internet access much of the time any more so my entries short and to the point now with weekly totals. Hopefully this will change soon:( Long run of 18 miles with 10 at MP at 80-85% max with brief pace increases to 90% mhr using the monitor. 2x3 miles AT up and down the canyon. 85-90% mhr. Big overload week and mileage increase. Time for a nap..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles easy on the JRT. 7-7:30/mi pace. PM-5 miles easy late evening. 7th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 6 miles at 7/min pace at school. PM-Easy 6 miles at 6:40ish-7/min pace. 7th east and Rio loop. Practiced form by watching my shadow on the road and I noticed that my trail leg is coming up at a tighter angle now. Interesting.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 5.00 | 0.00 | 18.00 |
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AM-Easy 6 miles at 6:30-6:45/mile pace. Feeling good except that I can really feel the pavement in my feet for sure. My T-5s are now worn to the insole on the forefoot so I have got to get some shoe goo today for sure! I love training in racing flats but they just don't hold up as well as I would like. This pair has close to a 1000 miles on them now! LOL..
PM- Ran with Jamal this evening. A solid ten miles of fartlek consisting of 1 min on 1 min off over grass and hills. Great run! 12 miles total at Sugarhouse park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 mile recovery run at 7:30-45/mile pace. 7th east out and back. PM-Easy 6 miles at 7/min-7:30/mile pace. 7th east and Trax loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-Easy 10 miles this morning via 7th east up to Dimple Dell and back down. 6:30-7/min pace. PM-Easy-medium 5 miles this afternoon. 6:30-6:40ish/mile. 7th east up to the gas station and back the long way. Weighed in and noticed I had lost a few pounds since last month, I need to eat more now thats for sure. Eggs and toast in the morning just don't fill the gas tank enough now:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 1.00 | 3.00 | 20.00 |
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AM-Easy 10 miles at 7-7:30/mile pace. 7th and 13th loop. Putting more in later today hopefully as this weekend is not going to be easy in getting a little break from my boys. Call me crazy but I actually regret giving away our jogging stroller!
PM-Took a nap for a couple of hours and headed out again for another 10 miles this afternoon with 3 min on 3 min off for 3 miles total of VO2 work. Really pushed on the downs as hard as I could to work on turnover and economy. Oh man I am tired and very hungry and you know Cafe Rio just smelled way too good today.. 7th and 2300 east out and back course. Easy jog for a cooldown on 7th. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
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AM-Long run early this morning. Too early and a little sluggish at first but things warmed up though both body and weather wise and the outlook was sunny without a cloud in the sky. Picked up the pace to 5:40 ish for the last 3 of the run with early miles at 7-7:30/mile effort. 18 miles total on Dimple Dell and Wasatch blvd. You know it kind of made up for not being able to run TOU today:) Next time.. PM- Nah.. 18 miles is plenty today. These last two weeks have been two of the most productive training weeks I've had in a long time and I feel pretty good when all is said and done. No aches, no injuries, just a little fatigue now and then is all. I seem to be getting stronger, faster and for the first time in many months I entertained the thought of going after an Olympic qualifier at the age of 40. Can it be done? And how many people at 40 have actually done it? I think I'll look that one up tonight for sure. I don't know, I might be having pipe dreams but then again just maybe.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy 10 miles. No watch. 7th out and back. PM-Easy 10 miles at 7-7:30/mile pace or so up to the Sandy bench and back down. Windy as hell this afternoon.. Picked up the last mile a bit to practice form. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-6 miles easy on 7th out and back. 7-7:30 with last mile at 6:30 ish. Cut back and recover now.
PM-4 miles jog 7th and Trax. 7:30/mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles at 7:10 average. Library loop. Good heart rate this morning, my resting is down to 36-38 bpm! Energy levels are good and 7/min pace was at 112-120 bpm which is around 70% mhr for me. Feeling faster and stronger now than last July but by how much? Feeling kind of restless to race again now.
PM-Easy 4 miles at lunchtime. 7-7:30/mile. 7th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
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AM-Easy 6 miles at 6:40-7/min pace with ten 30 second pickups on the road. 7th and 13th out and back.
PM-Easy 6 miles on the Ft Union loop. 6:45-7:30/mi. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM-easy 5 miles at 6:30-7:00/min pace. Last 2.5 miles at 6:42/mile avg. PM-No run this evening, I was busy washing an old truck and one motorcycle which has not been ridden in almost two years now. shame.. Any way things are still riding on a hair's edge as far as racing either this Saturday or the next. Finding someone who can watch the boys while I'm gone for a few is extremely difficult now days. Not sure why that is but it is.. Wife is going on a weekend trip with friends today and then working the next. Bear with me, I'm feeling a bit down and sorry for myself right now I guess. Oh well.. Maybe when retirement comes around one day I guess. But with the current economic and political system that might not be until 2050 or when I'm dead whichever comes first.. LOL! Forgive me as I slept maybe 4 hrs last night. We have a new cat that likes to attack toes when they stick out from the covers! We call her the toe marauder.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miles. 6:30-7/min pace with some pickups at the end. I think my daughter is going to come through for me on the babysitting issue. Yeah! One less thing to worry about today.
Took an electronic technicians exam today for a major company. Almost passed it! The good news is that I know where I was weak and I will pass next time for sure. This is a really good career position and would make me feel rich in comparison to jobs in the past. Just gotta study more.. PM-Easy 5 miles this evening to get rid of some boredom. 7:30/mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
SoJo Marathon (30.2 Miles) 02:45:11, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 10.00 | 0.00 | 30.00 |
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AM-An interesting run for sure. I'll keep short and simple with no excuses. The first 10 miles were run quick in 56:32. Too quick.. But I didn't care I was here to have fun and win some sorely needed cash. At that point I was pretty much alone with the nearest guy almost a mile away. It was me, the motorcycle cop and the wind going back up towards Copperton. After mile 13 something shut down and my body just was not willing to cooperate with the demands of the mind. I think my best days are behind me now I thought.. I had to get these negative thoughts out somehow. I know it's tough going uphill and with this crosswind but I kept looking at my watch and it did not lie. It was the same slow death in pace and energy levels I have experienced previously. At mile 23 I was walking and was desperately craving sugar. I think I have a gas tank the size of a motor scooter's! LOL! I kept doing the walk and slow jog routine until I hit the finish surrounded by all of the half marathon people coming through. It was anti-climatic in a sense. Oh well.. You know it was still a good experience mainly in part because the people who put the event on really did their best to make it happen even in spite of all the obstacles they encountered that day. One official even lent me her jacket because I was cold at the start. These are the things that put a personal and home like feel to an event unlike the mega races that are out there now. I don't know for sure if I will ever get below 2:40 again but I'm not going to be obsessed by it. I'll just keep going and be grateful of what I can do today:) PM-Easy 4 mile jog. Body is feeling better after a nice nap. 7th out and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took Sunday off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles at 7:30-8/min pace. 7th out and back. Not sore just feeling like I have a rev limiter on my legs right now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-7:30/mile pace. Last 3 at 6:40-50/mile. Legs are feeling so much better today, this may be a much shorter recovery period than last two races. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles at 7-7:30/mile. Just enough to maintain while maximizing recovery this week. 7th eas up to Del Taco on 13th east and back. Craving tacos now.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy 5 miles at 6:45-7/min pace. 7th out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles at 6:40-7/min pace. 7th and 900 east route. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 7th and 13th east out and back. 6:30-7:15/mile with the last half mile at 5:30/mile pace. Felt pretty good to run quick again:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 10 miles. 6:30-7/min pace. Bring on those base miles. CU out and back. PM-No run. Watched conference with the wife. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles at 7/min pace. Spent most of the morning thinking about where I have been neglecting matters in the spiritual area of life. I think between watching conference and the long dream I had last night someone may be trying to tell me something. PM-Easy 4 miles at 7-7:30/mi. Ft Union blvd course. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-Easy 12 miles at 7/min pace. Last mile at 5:18. PM-4 miles easy. 7:30/mile avg. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles today. 7th and 13th east. 7-7:30/mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 4 miles today is all. 7th east. 7-7:30/mi. Not feeling it today. Stressed from looking for a job as there isn't much out there right now. I am working now but it's about half of what I used to make and that isn't saying much unfortunately. And.. it's temporary but strangely enough I feel lucky to have it anyhow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at 6:30-7/min pace. 7th east. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| Medium 10 miler at 6-6:30/mile. Last mile at 5:17. 7th and 3000 east loop. Feeling recovered from the marathon now, so I hope to hit at least 70 miles next week with some long repeats. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles this morning at 7/min-7:30/mile pace. JRT out and back. Made it to church today but our last meeting was a bit stressful because of some controversial statements by someone. Some days I just grit my teeth and remind myself of something I learned recently; "Principles before personalities". We are all inherently flawed as human beings and will say some pretty crappy things from time to time I suppose:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM-Easy 6 miles at 6:40-7:20/min pace up to the top of 13th east and back. PM-Easy 5 miles at 7-7:30/mile on the lower loop. Some stretching and flexibility work for the speed session tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 2.00 | 0.00 | 12.00 |
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AM-Easy 6 miles at 6:45-7:10/mi pace. 7th and Ft Union. PM-Progressive run of 6 miles starting at warm up 7:30/mile pace with the middle at 6-6:20 and the last 2 miles at 5:27-36/mile pace. Last 3/4 mile in 3:44. Downhill on the last but still felt pretty dang good:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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AM-10 miles with 5 miles high aerobic to reinforce yesterday's workout. 6-6:30/mile for 5 miles and 7-7:30 for the other miles. 7th and Ft Union out to SLC Marathon course and back. Dang it was nippy this morning..
PM-6 miles on the treadmill at school. 6:42/mile avg pace. Stretch afterwards with some calf raises and crunches. For some reason I was daydreaming about Relay Del Sol and the good times we had there. The record is still unbroken as far as I know. I miss it..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 10 miles with no watch. Just ran while focusing on form and cadence. My 2yr old son woke up in the middle of the night as usual and turned on all the lights. Ugh.. My wife asked him what the matter was and he replied; It was darkses momma and so I turned on the morning! It gave us a laugh even at 3:30 am:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 miles up to 13th and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, took it off and and just rested . Took the time the time to catch up on some light reading so to speak. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 10 miles this morning up and down 9400s and the bench. 7-7:30/mile avg. Cold, but it felt great and for some strange reason my knee did not bother me today. Wore my Lunarlites that I found brand new at DI thrift store for 6 bucks and they are pretty cool I must say. I Must be getting lucky lately.. or blessed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles this morning in the muck and wind. I really hate this time of year but you do what you have to do to get the job done I told myself. As Larry the cable guy says; Get er done! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Easy to medium 12 miles up 9400 and bench area. Still pretty slushy but I"ll take it over ice any day.. Picked up the last two miles a bit and just let the pace come to me today. I'm starting to suspect this was an IT band issue as it appears that it can easily be confused with a knee injury from what I've read so far. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles up and back 7th east at 7:30-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No miles today as I was very busy getting stuff done. So.. I am really looking forward to tomorrows Christmas run to say the least. But for now I'm happy as a clam tonight listening to Miracle on 34th Street on my newly restored tube radio. It's a 1937 Howard Radio Company console with a big booming 16 inch Jensen electrodynamic speaker. This was one of my other cool finds at the DI thrift store and it was a lot of work to get back into shape but well worth it.. It has AM broadcast and 2 shortwave bands along with a bright green tuning eye. Merry Christmas all!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| VO2 max run of 3x1mile at 5:12, 5:18, 5:16 with 30 sec jog rest. THR at 165-172 bpm. Felt pretty good to turn up the heat a bit:) 1 mile cooldown. 7th east out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles to the Walmart and back. 6:45/8:00/mile. First 2.5 at 8-9/min pace. Last 2.5 at 6:40-6:45 or so. Did not force the pace at all it just kind of went that way at the end. I think I have a case of post Christmas blues especially since Kim and the boys have been in Washington and won't be back until later this week:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 6:30-7/min pace. Very Icy and slushy again. Ran the Cottonwood Heights to Murray leg of the SLC marathon course and back home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2174.00 | 362.40 | 128.00 | 38.30 | 2702.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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