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Thanksgiving Point Half Marathon

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 0.00 Month: 0.00 Year: 212.20
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2174.00362.40128.0038.302702.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Tue, Jan 12, 2010 at 02:38:06 from 192.28.0.21

Welcome back!!

From Maurine/Miles on Tue, Jan 12, 2010 at 18:20:45 from 63.255.172.2

Welcome back, Steve. Hope things are going well for you.

From Ashbaker on Thu, Jan 14, 2010 at 15:22:35 from 64.134.236.86

Thanks, It feels great..

From Paul on Thu, Jan 14, 2010 at 15:42:01 from 65.103.252.214

Hi Steve, glad to see you around. Enjoy the running. A few miles can go along ways in clearing the head and stress relief.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Thu, Jan 14, 2010 at 16:31:05 from 131.204.15.93

Good to see you back. I feel your pain with trying to make everything fit together.

Best of luck with the classes/projects, and happy trails, man...

From Kory on Fri, Jan 15, 2010 at 16:51:02 from 134.50.89.55

Good to see you post again my friend. I hope whatever your project or adventure went well. God Bless You.

From JD on Fri, Jan 15, 2010 at 17:10:48 from 70.96.78.157

Good to see you back. Congratulations on a successful break from running. Good for the mind, body, and soul!

From Barry on Fri, Jan 15, 2010 at 22:19:06 from 67.61.235.198

Steve,

I am glad to see you back. Life is full of challenges and I know that you can handle this one. God bless you and your family.

From Lybi on Fri, Jan 15, 2010 at 22:50:41 from 70.190.199.29

Yea Steve! It's good to see you on here, ya punk! Good luck with your schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile jog tonight.

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

Easy 5 miles again tonight.  

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

Very easy 4 miles this morning.   30 sec pickups at the end. 

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

Longer tonight but slower with a slow almost walk like last mile.  8 miles total.

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

Easy 4 miles before school this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Wed, Jan 20, 2010 at 23:05:31 from 70.190.199.29

Gooooooooooooo Running-in-the-darkhorse.

From Ashbaker on Thu, Jan 21, 2010 at 01:42:07 from 174.52.96.106

Thanks Lybi, Always nice to hear from you.

I needed that in light of todays stress fest. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Thu, Jan 21, 2010 at 02:08:09 from 192.28.0.20

Hang tough! You will make it.

From Kory on Thu, Jan 21, 2010 at 14:17:35 from 134.50.89.33

Balance is the key and its hard, because I struggle with it as well. I find it even harder to balance when I start running more.

What's really helped me is an early morning devotion with my wife before I do anything.

Since you took time off have you struggled with the last few miles on a run.

From Barry on Thu, Jan 21, 2010 at 20:44:24 from 67.61.235.198

Steve,

I am sorry to hear about your rough day. But know that "If God is for you, who can be against you?" One thing that helps me is to quote scripture out loud and sing worship songs. Also, do some spiritual warfare. Just a suggestion. God bless you and your family....

From Maurine/Miles on Mon, Jan 25, 2010 at 13:47:43 from 63.255.172.2

Satan is a pretty powerful dude, but God has more power and will help you if you hang in there. Remember - life is like a run - one step at a time.

Hey, you should read my post today about my heart rate monitor. I think the last one was crap and that was causing me to be so slow.

From Ashbaker on Tue, Jan 26, 2010 at 01:18:45 from 174.52.96.106

Yes, all true. Thanks.

Maurine-Are you sure your max hr is correct? I do know when batteries get weak on mine it gives all sorts of funky readings. Suppose it could have been something monitor related..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy after work.  It's all I had time for today.

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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.. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Wed, Jan 27, 2010 at 13:49:28 from 67.61.235.198

I would suggest the antique radios. Even thought it will be hard to find parts, i think you would get more satisfaction from fixing them. Great running today! How is school going?

From Ashbaker on Wed, Jan 27, 2010 at 18:12:06 from 174.52.96.106

Barry-I'm super busy on 4 days of the week between commuting to Kaysville (work)at night and then back to school in the afternoon. But, I'm hanging in there and not giving up. I'm actually looking forward to the math and AC/DC theory sections coming up soon now. Have you found work yet? I have not had a chance to read your blog or anyone else's for that matter. Sorry..:(

Thanks for stopping by though:) I didn't think anyone even read this blog any more!

From Barry on Wed, Jan 27, 2010 at 20:37:43 from 67.61.235.198

Wow, you are really busy. But in the long run you and your family will be better off. I do have to say one thing, that you are crazy in wanting to get into the math for AC/DC. I was in the electronics at ISU and it was very tough for me. But you like that stuff and i know you will do awesome. How long is this schooling for you? Sorry i have not wrote down anything in my blog this week. I am being lazy. Kory and i usually run ten plus a day. Except today where we just ran by each other and did not see one another. (LOL) My pace averages between 6:56 and 7:15 and on a really good day 6:27 per mile. It sure is great to hear from you. Talk to you later......

From Ashbaker on Thu, Jan 28, 2010 at 19:08:57 from 174.52.96.106

Barry, Most days I'm just going at 7:30-8/min pace. I have lost some fitness but overall I think my body came out better for it. No more little chronic aches and pains that signal degeneration. I do this every year and within a short time I am always back to where I left off within a few months.

From Barry on Thu, Jan 28, 2010 at 20:05:56 from 67.61.235.198

Are you wanting to fit in a race this year? I am thinking about running the Provo 1/2 marathon in June.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Thu, Jan 28, 2010 at 18:57:37 from 192.168.1.1

Nice to see you back! How is college?

From Ashbaker on Fri, Jan 29, 2010 at 07:56:22 from 174.52.96.106

Sasha-I like it a lot, Just difficult to stay awake with this crazy work schedule of mine. And yes, it is nice to be back again thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles this evening to just loosen up.   Some stretching afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sat, Jan 30, 2010 at 22:14:44 from 24.10.132.131

Glad to see you back. I've been MIA but it is great to see people return from their funks. It gives me hope...

From Jon on Sat, Jan 30, 2010 at 22:23:25 from 75.169.143.180

You're back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Just goin for an easy jog today..   2 miles total.   no time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Tue, Feb 02, 2010 at 11:50:34 from 192.28.0.20

I know what you mean....sometimes it is good to leave the watch at home isnt it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.003.000.0011.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Tue, Feb 02, 2010 at 15:50:01 from 204.134.132.225

Nice run, hope life is treating you well.

From Ashbaker on Thu, Feb 04, 2010 at 15:15:23 from 174.52.96.106

Thanks Jeff, It's good just a bit hectic at times..:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Thu, Feb 04, 2010 at 17:17:37 from 67.61.235.198

Do you think you are not eating enough food or lack of sleep?

From Ashbaker on Fri, Feb 05, 2010 at 19:36:34 from 64.134.224.137

Maybe, I have a very active position at work also though. Sleep is definitely a problem some days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

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.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Feb 06, 2010 at 21:32:51 from 76.8.201.223

Air Darkhorse - substance of your runs is great - are you now running with the wind? without the silver bullet band?

Hope things are going well

STay Kool, B of BS Rools out

From Ashbaker on Sun, Feb 07, 2010 at 12:08:00 from 64.134.17.206

Thanks Brent, it felt really swift and I was kind of surprised how much I had left at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

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.

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

Easy 4 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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

Easy 4 miles again at today at 7:30-8:00 pace. 65-75% mhr.

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

Off day.    This is my play day today ! Watching my old favorite movie; " Everywhich but loose.." Good times..  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.000.000.0017.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sat, Feb 13, 2010 at 17:50:17 from 67.61.235.198

Good run today. It sure looks like you are getting your fitness back. Great job!

From Ashbaker on Sun, Feb 14, 2010 at 14:32:49 from 174.52.96.106

Thanks Barry, It feels like I was only gone for a short while!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

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..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul on Sun, Feb 14, 2010 at 14:54:01 from 174.23.180.177

If you want to get really technical, the Sabbath is actually on Saturday.

From Ashbaker on Sun, Feb 14, 2010 at 15:00:19 from 174.52.96.106

Thanks Paul for helping me clear that up!

From Paul on Sun, Feb 14, 2010 at 15:27:04 from 174.23.180.177

;-)

From Brent on Mon, Feb 15, 2010 at 19:16:30 from 168.178.30.194

Air Darkhorse - hum - running can be peaceful thought, walking, etc. If running lifts the spirit, seems like a good thing.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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

Easy 6 miles on 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

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. 

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

Easy 10 miles 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.. 

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

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.

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

Easy 4 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Sat, Feb 20, 2010 at 17:11:41 from 76.29.187.11

Sounds like you are getting your mileage back pretty quickly. I hope 2010 is a better running year for you than 2009 was.

From steve ash on Sat, Feb 20, 2010 at 18:31:17 from 174.52.96.106

Me too Maurine, Thanks I hope so. As far as mileage, I have been at higher levels in years past and my body is used too it. In fact I should go higher but I'm feeling good and don't want to redline right now.

From steve ash on Sat, Feb 20, 2010 at 18:38:46 from 174.52.96.106

Are you back home yet?

From Maurine/Miles on Sat, Feb 20, 2010 at 21:02:01 from 76.29.187.11

I head home tomorrow morning. It has been fun getting to know my grandkids. Until a month ago I thought I might never get to meet them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cheryl on Tue, Feb 23, 2010 at 13:59:53 from 67.166.68.69

Hi Steve. It sounds like your training is going well, and I hope things are going well otherwise. I like naps also, they get me through the day after getting up most mornings before 5:00. It would be nice for me and the others you helped train to see you again, maybe even do a run together sometime. What do you think? Any chance you'll make it to our group sometime?

From Adam RW on Wed, Feb 24, 2010 at 09:05:59 from 155.101.152.103

The past may be no guarantee but it is sure a motivator. Nice mileage and nice workout. You are sure moving forward again.

From steve ash on Wed, Feb 24, 2010 at 16:04:53 from 174.52.96.106

Cheryl-Yes, I have thought about that lately. I need to get with you guys. I get tired running alone all the time.

Adam-Yes, and hope you will to soon. I will check to see how you are doing from time to time. Just be careful man..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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. 

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

Easy 10 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.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul on Thu, Feb 25, 2010 at 14:51:25 from 65.103.252.214

Also, running is compulsive behavior.

From steve ash on Thu, Feb 25, 2010 at 15:19:42 from 174.52.96.106

Yes Paul that's why I am holding off doing 140/mi week. LOL!

From Jon on Thu, Feb 25, 2010 at 15:27:21 from 138.64.8.52

I know you're not talking about me right now- I've run 6 total miles in the past 19 days! :)

From Jon on Thu, Feb 25, 2010 at 15:27:42 from 138.64.8.52

By the way, what is your picture of?

From steve ash on Thu, Feb 25, 2010 at 15:33:08 from 174.52.96.106

Jon, Are you talking about my blog pic? If so the radio in the background is a 1929 RCA AM regenerative radio.

And no I was not referring to you.

You and Paul are actually two of the smartest runners on the blog.:)

From steve ash on Thu, Feb 25, 2010 at 15:34:07 from 174.52.96.106

I restore antique radios for a hobby.

From Jon on Thu, Feb 25, 2010 at 19:37:56 from 75.169.159.86

I was guessing it was a radio, but wasn't sure. And wasn't sure why you had it on there. Good answer, and interesting hobby.

I don't know if I would include me in the same sentence as Paul...

From steve ash on Fri, Feb 26, 2010 at 10:59:59 from 174.52.96.106

Woops, The RCA was the one next to me while I was sitting in the previous photo.

This one is a 1937 Kadette 1019.

Just to be accurate, I forgot I loaded this photo up on a different browser and did not see it until now. Weird..

From Toby on Fri, Feb 26, 2010 at 21:03:10 from 216.194.124.36

I want to know how "these runners" can do it?! I have 2 stress fractures and there is NO way I could run on it even if I wanted to! Doesn't mean I still can't workout (pool running and biking), but NO way I could run on it!

Cool radio!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

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..

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Samantha Dean-Howard on Fri, Feb 26, 2010 at 17:55:33 from 90.201.147.80

Hi Steve thanks for the input on my blog much appreciated and wow some fast pr's there very impressed hope you get some sleep too :)

From Maurine/Miles on Fri, Feb 26, 2010 at 20:38:41 from 97.117.77.163

Good talking to you and seeing you again today Steve. Good luck with the training!

From steve ash on Fri, Feb 26, 2010 at 20:44:31 from 174.52.96.106

Thanks Maurine, You also, I definitely think you have a good approach to your running now.

I hope that judge gets it together hopefully. Let me know how things are going from time to time.

From Maurine/Miles on Fri, Feb 26, 2010 at 20:56:37 from 97.117.77.163

I will. I just need to keep remembering my injuries when I try and ramp up mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Feb 27, 2010 at 17:18:08 from 75.169.140.147

Wise decision. Better to be a bit cautious.

From steve ash on Sat, Feb 27, 2010 at 17:57:03 from 174.52.96.106

Jon-Yes for sure I think. Better to learn from mistakes than to let my ego ruin things for me.

Good to see your miles coming back up to speed now. What does the future hold race wise for you now?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

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

Easy 8 miles 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.  :)    

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Tue, Mar 02, 2010 at 12:36:29 from 204.134.132.225

Happy Birthday, young man! So, I have one more year to not have to compete with you for AG/Master's awards...better make this year count!

Don't worry, turning 40 was not bad. In fact, it was good as I feel like a better person now that when I was 25.

From steve ash on Tue, Mar 02, 2010 at 12:43:25 from 174.52.96.106

Thanks Jeff, You know I feel the same way about 25 vs 40 also. Better runner but better person too. Look forward to running with you at Utah Valley hopefully. Are you coming again this year?

From jtshad on Tue, Mar 02, 2010 at 12:50:39 from 204.134.132.225

Not planning on running UVM this year. I am running Ogden again this year instead.

Have a good day!

From cheryl on Tue, Mar 02, 2010 at 19:56:30 from 67.166.68.69

Happy Birthday, Steve. I hope you've had a great day!

From steve ash on Wed, Mar 03, 2010 at 16:38:15 from 64.134.17.206

Thanks Cheryl, I did actually.. I miss running with you guys. One of these mornings I WILL get out and run with you all.

From Maurine/Miles on Wed, Mar 03, 2010 at 23:29:37 from 97.117.77.163

Happy belated birthday!

From cheryl on Thu, Mar 04, 2010 at 17:56:19 from 67.166.68.69

We would all love to see you and run with you again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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

Easy 5 miles this afternoon.  Busy day again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Fri, Mar 05, 2010 at 09:28:40 from 204.113.55.41

Happy late b-day!

From steve ash on Fri, Mar 05, 2010 at 20:39:28 from 174.52.96.106

Thanks Dave!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Mar 05, 2010 at 21:29:01 from 98.202.182.29

Hey Steve, appreciated your comment on my blog. You know, the big problem with masters running is that every year some punk 39 year-old :) like yourself turns 40!My advice to you is, take it easy, slow down a bit. Maybe take up needlepoint or knitting!

Seriously, I enjoy your blog. I think we do some similar things.

From steve ash on Sat, Mar 06, 2010 at 16:31:54 from 64.134.22.122

Rob, Too funny.. My wife already tried to get me to take up needlepoint. Don't have the eyesight for it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.004.000.0021.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Sun, Mar 07, 2010 at 03:51:34 from 192.28.0.20

Thats all a man needs!Nice miles Steve.

From Rob Murphy on Sun, Mar 07, 2010 at 08:26:12 from 98.202.182.29

Absolutely. See the "are you a blue collar runner" threads on letsrun.com

From steve ash on Sun, Mar 07, 2010 at 12:38:22 from 174.52.96.106

Yeah, I never really thought about it but I suppose I am a "blue collar runner" of sorts, right down to the holes in my warm up pants and my twenty dollar timex! LOL.

I guess thats why I like the old running legends so much like Steve Jones and Bill Rodgers. They came from modest backgrounds but were still class acts.

Besides, I have used somebody's Garmin for a while and quite frankly I thought it was an overpriced toy..

From steve ash on Sun, Mar 07, 2010 at 12:58:49 from 174.52.96.106

Thanks Mike, That course is one heck of a roller coaster ride. The hill profile isn't really steep it's just a tough series of long elevation changes. Good training for the type of marathon races that are run locally. You have to be strong and economical on hills or you run sloppy and lose form.

From Rob Murphy on Sun, Mar 07, 2010 at 13:35:09 from 98.202.182.29

My cross country team gave me a Garmin last year as a gift. Othrwise I wouldn't have one. I have to admit that I love it though. But I don't own a cell phone (I borrow my wife's every once in a while)and have never sent a text. How's that for "old school"?

From Barry on Mon, Mar 08, 2010 at 11:55:55 from 67.61.235.198

Steve,

Great running Saturday. Did you get my e-mail i sent you last week?

From steve ash on Mon, Mar 08, 2010 at 17:37:43 from 174.52.96.106

Sorry, It must have slipped past me :(

From Kam on Wed, Mar 10, 2010 at 11:11:06 from 68.66.163.179

You should try mapmyrun.com when you aren't sure of your distance. It'll save you some gas money, which you then can spend on an indispensible tool like a garmin.

From steve ash on Wed, Mar 10, 2010 at 11:26:49 from 174.52.96.106

Thanks anyway Kam, But indispensible? I have gotten along without it just fine for a decade now.

Besides, I enjoy the drive:)

From steve ash on Wed, Mar 10, 2010 at 11:31:35 from 174.52.96.106

Do you ever see a Kenyan in the Rift Valley on a training run wear one? My guess is probably not..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

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

AM-Easy 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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Mar 08, 2010 at 20:16:22 from 97.117.77.163

Thanks for stopping to say hi as I hobbled along!

From Brent on Mon, Mar 08, 2010 at 21:45:56 from 168.178.30.194

Air Darkhorse - nice two a day - keeping up those miles.

STay Kool, B of BS Rools out

From steve ash on Tue, Mar 09, 2010 at 16:40:22 from 174.52.96.106

Maurine- Anytime. I know it's kinda rough right now.

Brent- I keep hoping I will bump into you again on the Jordan trail. I always enjoy your positive outlook on things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.003.000.0015.00

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..

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

AM-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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.001.005.000.0025.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Thu, Mar 11, 2010 at 22:54:46 from 67.61.235.198

Wow, what a day for you, you did awesome. Are you getting ready for a race?

From steve ash on Fri, Mar 12, 2010 at 00:58:34 from 174.52.96.106

Compulsive running at it's best. LOL!

From steve ash on Fri, Mar 12, 2010 at 01:00:34 from 174.52.96.106

That's ok though, it was fun. I just would not recommend it on a daily basis.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mile recovery run today at 7-7:30/mile pace.  Neighborhood loop. 

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

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

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. 

 

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Tue, Mar 16, 2010 at 16:06:50 from 67.61.235.198

Great running this week! When i was going to College i loved spring break. Now enjoy the time off with family and get caught up on much needed sleep.

From steve ash on Tue, Mar 16, 2010 at 21:12:14 from 174.52.96.106

Yeah, It feels like a vacation of sorts even with a job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Mar 16, 2010 at 19:26:56 from 98.202.182.29

Dang! You're crankin along this week Steve. A 20 mile Tuesday!

From steve ash on Tue, Mar 16, 2010 at 21:14:09 from 174.52.96.106

I have the high mileage bug I guess..

From steve ash on Tue, Mar 16, 2010 at 21:28:07 from 174.52.96.106

Taking some time off this winter really helped refill my tank also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.004.000.0012.00

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. 

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 20, 2010 at 15:47:11 from 98.202.182.29

Hey Steve, I picked up a pair of Five Fingers last spring after reading Born to Run. But I've never used them as a running shoe. That seemed intuitively stupid to me. Instead, I think of them as a training aid. I believe that modern running shoes can weaken the feet and the achilles. So, I wear the Five Fingers around the house alot. I also do fast striders in them on grass - stuff like that.I've also gone exclusively to lightweight trainers and racers in my training. No more Kayanos.

From steve ash on Sat, Mar 20, 2010 at 19:31:57 from 174.52.96.106

Ok, That seems sane enough, no argument here with that kind of usage. Do any of the elites use them?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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 :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sat, Mar 20, 2010 at 22:54:22 from 67.61.235.198

Great running this week. Thanks for calling me i really enjoyed talking to you..

From Steve on Sun, Mar 21, 2010 at 17:58:02 from 72.165.228.4

Man, you put in some serious miles..

From steve ash on Mon, Mar 22, 2010 at 10:07:05 from 174.52.96.106

Barry- Me too, anytime buddy. Good luck on finding a job soon also.

Steve- Thanks, and I don't think your very far behind if I'm not mistaken. Lots of fast talented guys out there and I have never broken 60 sec for 400m so I need to run high mileage for strength.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.003.001.006.00

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.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Mar 22, 2010 at 18:58:53 from 205.127.70.66

I hear you Steve. I'm backing it down this week too. Mostly being forced to by work demands. Are you running the East High run this weekend?

From steve ash on Mon, Mar 22, 2010 at 19:49:00 from 174.52.96.106

No, probably not, I really can't afford these races anymore. I just don't have a lot of pocket money these days.

From Bill on Tue, Mar 23, 2010 at 02:25:44 from 71.213.72.79

Call me we can make it work...

From steve ash on Wed, Mar 24, 2010 at 10:21:42 from 174.52.96.106

Thanks Bill, I may just take you up on that offer but first there are some loose ends to tie up with my schedule. I'll give you a call if I can swing it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

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.  

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

AM-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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.002.0011.00

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.

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

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

Easy 10 miler 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.002.000.0012.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

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.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Mar 31, 2010 at 21:32:14 from 98.202.182.29

Interesting Steve. I think much about the pace of modern life brings out the worst in people. I think if people had more time to reflect on their lives rather than just reacting to events as they occur that there would be less of the behavior you describe. We have to be willing to reclaim time to think. One of the benefits of running, especially if you don't have the I-Pod buds blasting your brain.

From steve ash on Thu, Apr 01, 2010 at 10:05:22 from 174.52.96.106

Thanks Rob I think your right. Besides dreaming, I think my easier relaxed runs have really been a good source of meditation. By the way, I have run Dimple Dell on the wood chips, man that is one brutal climb in places.

From allie on Thu, Apr 01, 2010 at 10:07:01 from 97.117.45.88

interesting post. i am currently reading "the narcissism epidemic" by jean twenge. it's an interesting discussion about today's culture and the generation of "entitlement". i know you are very busy but it's a good read if you ever have some down time.

From steve ash on Thu, Apr 01, 2010 at 10:22:33 from 174.52.96.106

Thanks Allie, Sounds like it would be an interesting read actually. I'll look it up for sure.

You know I really took a chance on writing that, but I felt very strong about the subject. I know that nobody wants to be mediocre or just another face in the crowd but wow! the things people will do to standout or get ahead never ceases to amaze me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Fri, Apr 02, 2010 at 08:31:43 from 67.61.235.198

Steve, Great running this week! I am not sure what you plans are this weekend, but i would like to talk to you. If you don't have time don't worry about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

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

AM-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. 

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

AM-5 miles after work easy at 8min/mile.  7th east.

PM-5 miles easy after school at 7:30/8min mile.

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

Easy 10 miles at 7-7:30 mile this after noon. 7th and 13 th east loop.

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

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. 

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

Took the day off because I felt like it today :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Fri, Apr 09, 2010 at 16:24:46 from 66.239.250.209

Sometimes those make the best days. Good for you.

From steve ash on Fri, Apr 09, 2010 at 16:27:51 from 174.52.96.106

Jun- Definitely, I think this hobby can get really compulsive at times..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.002.001.001.0021.00

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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sat, Apr 10, 2010 at 23:28:31 from 67.61.235.198

Great run my friend. Plus, it is always nice to run with someone...

From steve ash on Sat, Apr 10, 2010 at 23:31:42 from 174.52.96.106

Hi Barry! Thanks buddy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.003.0016.00

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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.004.000.0014.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Wed, Apr 14, 2010 at 10:56:51 from 63.255.172.2

How is the training as a whole going? When will school be over?

From steve ash on Thu, Apr 15, 2010 at 01:08:49 from 174.52.96.106

Maurine-Training is going really well. As far as school, it does not end for me at all this year as I'm on a clock hour system not a traditional semester based one.

Getting back into the swing of things again?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Thu, Apr 15, 2010 at 13:51:48 from 134.50.207.229

Sorry I haven't responded for a while. I don't have an entry for Ogden, but if I did I would have gladly given it to you. I hope things are going well.

From steve ash on Thu, Apr 15, 2010 at 16:08:08 from 174.52.96.106

Kory-Nice to hear from you! That's ok and yes things are going well. I think I'm ready to run a decent time now. And how are things going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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.

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

AM-Easy 5 miles today at 7:30/-8:00 mile.  7th east out and back.

PM-No run this evening. Tired and stressed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.5012.000.000.0020.50

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Sat, Apr 17, 2010 at 19:50:05 from 69.20.183.178

Wow, great run and an awesome pace!

From Rob Murphy on Sat, Apr 17, 2010 at 23:42:51 from 98.202.182.29

Steve, your training sure seems to be going well. Any chance we'll see you at a race soon?

From steve ash on Sun, Apr 18, 2010 at 06:32:15 from 174.52.96.106

Yes, I registered for Utah Valley Marathon a while ago. I kind of regret not just eating the 100 plus dollar entry at SLC though. I looks like this year I would have possibly been in the money to cover it. Hindsight is 20/20? However, I'm going to school and money is way tight..

In fact my wife and I debated it the other night and this year I actually listened to her! LOL!!

From steve ash on Sun, Apr 18, 2010 at 06:52:38 from 174.52.96.106

Then then are the times when I or the wife works alternate weekends. Not very easy to work around a racing schedule. But, hey that's life I guess..

From Rob Murphy on Sun, Apr 18, 2010 at 09:35:49 from 98.202.182.29

Good news about Utah Valley. I'll be there too. I've heard only good things about that race. Don't know why it can't get included in the LDR Circuit. Anyway, all training and no racing can get dull, so I'm sure you're glad to have something to point towards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sun, Apr 18, 2010 at 17:35:50 from 67.61.235.198

Great run today. Was you able to get an entry to Ogden Marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

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

Just another easy 10 miler today. SLCC Indoor.  Throttling back the engines for Saturday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Apr 22, 2010 at 22:02:54 from 98.202.182.29

Steve, I just saw your name under the "Lone Faithfuls (need a comment) column over on the right there - so I thought I'd comment.Are you running the 30k Saturday? If so, good luck.

From steve ash on Fri, Apr 23, 2010 at 13:13:42 from 64.134.227.77

Thinkin about it..

Thanks for the comment, it was getting lonely LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles at 7:30-8/min  based on pace sense.  Legs are feeling really good today. 

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

Six easy miles again today with some fast strides to keep the legs alive. No time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Thanksgiving Point Half Marathon (13.1 Miles) 01:19:06, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.006.000.0016.00

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..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul on Sat, Apr 24, 2010 at 16:14:14 from 174.27.225.89

Was the course hilly? $250 ain't bad.

From steve ash on Sat, Apr 24, 2010 at 16:14:58 from 174.52.96.106

Umm.. Yeah a bit:)

From steve ash on Sat, Apr 24, 2010 at 16:20:43 from 174.52.96.106

Lots of little steep hills and switchbacks on the first leg, and then lots of switchbacks, some grades on the river trail. I can't make heads or tails of how much it slowed down things though. Hard to say.

I am naturally a rhythm runner anyway so it really was not suited for my style.

From Paul on Sat, Apr 24, 2010 at 16:28:39 from 174.27.225.89

Yeah, Mike Vick is normally a sub 1:10 guy, so if he's running 1:16...

From Rob Murphy on Sat, Apr 24, 2010 at 20:37:25 from 98.202.182.29

Don't worry so much about the time Steve. Maybe a little race rusty? Anyway, you'll get a good training effect from a 1:19 and you'll be better later on for having done it.

From Steve on Sat, Apr 24, 2010 at 22:55:55 from 64.134.158.81

Nice race. Have not heard of that one. Is it new?

From steve ash on Sun, Apr 25, 2010 at 11:42:22 from 64.134.237.197

Thanks Rob, I agree with you I'm not going to think about it much any longer. No race this weekend?

Steve- It is in it's first year. Did you decide to bag the 30k this time? I wanted to go and race the 30k but this was a good way for me to pick up some extra cash for bills. Can you blame me?

From MichelleL on Sun, Apr 25, 2010 at 15:25:03 from 67.41.226.109

From the course map I saw, it looked like a beast of a course because of the switchbacks and grade changes. Being behind Vick by just that much shows you did well.

From steve ash on Mon, Apr 26, 2010 at 19:36:22 from 174.52.96.106

Thanks Michelle, It definitely was challenging..:)

From Barry on Mon, Apr 26, 2010 at 22:13:41 from 67.61.235.198

Steve,

Great job on the race and the extra money always helps.

From Kory on Tue, Apr 27, 2010 at 18:12:50 from 134.50.89.3

Great job Buddy! You are an awesome runner and you will have some better races to your standards in the future. But second place you really can't be that. Plus you've been so busy with other things. You have to take that into account.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles to loosen up the legs.  No time.

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

AM-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. 


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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Tue, May 04, 2010 at 09:48:16 from 63.255.172.2

Steve - do you just fight against cars during the crappy construction in that area?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles at 6:50-7:00/mile pace.  7th and 13th east.

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

Easy 10 miles at 6:40-6:50 ish pace.  9th and wheeler out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

VO2 max run of 3x5 min all out with equal recovery time.   JRT out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

11 miles on the JRT with 16 min very hard.  4 mile warmup and 4 mile cooldown.

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

Easy recovery run of 6 miles at 7:20-8:00/mile pace. 7th east and Rio Loop.

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

Easy 10 miles at 6:50-7:20ish pace.   7th and 13th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Easy 15 miles with middle 5 at 5:40-6:00 /mile pace.   Draper loop.

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

Easy 10 miles at 7-8/min pace.   7th and 13th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.000.000.0018.00

18 miles with 8 miles at 5:40 ish -sub six pace.   Mtn Dell and Wasatch blvd loop. hilly..

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

Easy 10 miles at 7-7:30 pace.   7th and 13th out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Race for the Cure (3.1 Miles) 00:16:19, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.1011.10

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, May 08, 2010 at 13:11:59 from 205.127.70.66

Not bad Steve! There's still a little pop left in those almost 40 legs. Will I still see you at Utah Valley?

From steve ash on Sat, May 08, 2010 at 13:19:37 from 64.134.227.77

Thanks Rob, as Paul says; Yup.

From steve ash on Sat, May 08, 2010 at 13:20:19 from 64.134.227.77

I meant Utah Valley:)

From Barry on Sat, May 08, 2010 at 17:46:06 from 216.83.73.55

Great job Steve. That is an awesome time and place for not having any sleep.

From Brent on Sat, May 08, 2010 at 20:34:37 from 66.7.127.219

Air Dark Horse, you still got legs, great race, 400 commando points for the age div. and second place.

Stay Kool, B of BS Rools out

From Kory on Sun, May 09, 2010 at 03:00:31 from 24.116.159.75

Nice work as always Steve. You know I feel old as well at times. You still had a successful race and great run.

From jtshad on Sun, May 09, 2010 at 09:17:43 from 69.20.183.178

Nice work and great run. Keep it going strong. You haven't joined us old guys yet!

From Maurine/Miles on Sun, May 09, 2010 at 12:40:04 from 97.117.66.119

Great job, Steve. Sounds like your training is paying off.

From steve ash on Sun, May 09, 2010 at 19:46:18 from 174.52.96.106

Thanks guys, I am thankful for being able to still run pretty well I know I'm not old yet I just need to enjoy these years and not think like that I suppose. Seeing Dennis Simonaitis run of 14:45 at Carlsbad 5k has really inspired me to rethink things.

From Walter on Sun, May 09, 2010 at 19:49:02 from 24.10.169.110

I think your speed is great to hit 5:15 pace my friend! Those young ens are 3 mile runners and thats it! Running that speed Is where Id like to be right now. Great job!

From Sasha Pachev on Tue, May 11, 2010 at 11:18:48 from 192.168.1.1

Good speed. Are you coming to the Law Days 5 K?

From steve ash on Tue, May 11, 2010 at 22:26:50 from 174.52.96.106

No Sasha, I'm not coming this week, not interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles at 7-7:30 mile. 7th and 13th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sun, May 09, 2010 at 23:50:43 from 66.7.127.219

Air Dark Horse, are you running the Ogden marathon? It seems your in great shape and ready? See you on the trail. Thanks for the comments about the Tri.

Stay Kool, B of BS Rools out

From steve ash on Tue, May 11, 2010 at 22:23:08 from 174.52.96.106

Hi Brent, No not this year it looks like but that is ok, plenty of others coming up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Wed, May 12, 2010 at 09:54:58 from 63.255.172.2

Thanks for coming and running with me. I enjoyed chatting with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

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

Easy-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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Sat, May 15, 2010 at 16:28:09 from 63.255.172.2

Nice mileage!

From steve ash on Sun, May 16, 2010 at 02:39:20 from 174.52.96.106

Thanks, Hope to run into you again :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

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 :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, May 16, 2010 at 14:52:13 from 98.202.182.29

Hey Steve, looks like your workouts continue to point towards a great day at Utah Valley. I to really missed Ogden yesterday. I actually registered and couldn't make it because of the state meet. Bummer. My guys finished seventh which isn't so bad and I had a kid go under 2:00 in the 800 which was fun.

From Rob Murphy on Sun, May 16, 2010 at 21:05:32 from 98.202.182.29

One more thing...I know you have a weird schedule these days, but if you ever want to join me for a mid week longish run, I usually leave from Alta High and do 13 to 15 miles. I usually leave around 3:00.

From steve ash on Mon, May 17, 2010 at 18:25:37 from 64.134.237.197

Ok Rob, Sounds good I'll let you know when I can. If this week, where do you want to meet?

From Rob Murphy on Tue, May 18, 2010 at 12:44:55 from 205.127.70.66

St Alta High School. The parking lot on the Northeast corner of the school near where you'll see the preschool playground.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles on 7th at 8/min-7:30/mile.  Getting warmer out here now..

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

Easy 8 miles at 7:30-8/min pace.   Just enjoying the run today..   7th and 13th east out and back.

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

Easy 8 miles at 6:30-7:30/mile.  Sugarhouse and Foothill Dr area.  I love running in the rain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.003.2010.20

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Tue, May 25, 2010 at 23:54:15 from 97.117.64.176

OK - gotta admit I haven't heard of most of those coaching methods. Hope it works for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.005.000.0010.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, May 22, 2010 at 21:19:42 from 98.202.182.29

That's a really nice workout Steve, and I appreciate to comment you made regarding my workout yesterday. Tapering is a tricky thing, but I think we can "over-think" it. In the last couple weeks, your workouts should be about confidence building.Also, you can't gain much fitness in the last two or three weeks, but you can loose fitness I think. I also hate having to control my diet when tapering. I can easily gain 3 pounds in one week with reduced training.I'm going to do one more 20 miler tomorrow and then begin my taper for Utah Valley.

But you have to feel great about that workout.Congratulations.

From steve ash on Sun, May 23, 2010 at 01:35:20 from 174.52.96.106

Thanks Rob, I went back and re-read that and was a bit concerned that it may have sounded a little arrogant to some people. However yes, I was extremely pleased as I haven't run that well in a while. It's hard for me to be consistent with my crazy work/sleep schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

No running today however I did get a nice workout at work:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

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.

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

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 :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Tue, May 25, 2010 at 23:12:26 from 67.61.235.198

Great run my friend. When is your next race?

From Maurine/Miles on Tue, May 25, 2010 at 23:55:27 from 97.117.64.176

Glad I could help some, Steve. It was nice visiting with you. Makes me feel like a real runner. :)

From steve ash on Wed, May 26, 2010 at 00:35:23 from 174.52.96.106

Barry-Utah Valley Marathon, What are your plans coming up? By the way, you guys are looking pretty solid and consistent with that mileage. Have you done any speed work lately?

Maurine- What are you talking about? You are a real runner. Stay healthy, keep moving forward and St George will be in the bag.

From Barry on Wed, May 26, 2010 at 07:30:43 from 67.61.235.198

Kory and i are not running together any more. I have been running by myself for three to four weeks now. I have been doing 6 - 8 pick-ups twice a week, then a couple of weeks ago i did some speed work (5 - Four minutes runs between 5:30 to 6:15 with a two minute rest.) I am planning on running a race June 5 th, a 10k.

From Holt on Wed, May 26, 2010 at 17:16:33 from 204.113.55.41

Looking forward to UVM? I wonder if I am!

From steve ash on Thu, May 27, 2010 at 04:24:30 from 174.52.96.106

Holt- I am, but mainly to run against the clock this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles recovery on TM at 7:30-8/min mile.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Thu, May 27, 2010 at 23:19:33 from 97.117.64.176

I am still amazed you run as long as you do in the heat of the day without carrying any liquids (other than internally). I've been able to do up to 6-10 miles without a drink, but not during the heat of the day.

From steve ash on Fri, May 28, 2010 at 22:08:16 from 174.52.96.106

Im looking into getting a bottle belt soon for these longer summer runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 6:40-7/min pace.  7th east.  Cool breeze felt good today..:)

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

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

Easy 10 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Jun 02, 2010 at 22:46:57 from 98.202.182.29

Good luck to you Steve on resisting the impulse to jam in one more quality run when it won't matter. You just want to be rested and confident at this point right?

See you on the starting line.

From steve ash on Thu, Jun 03, 2010 at 01:34:49 from 174.52.96.106

Pretty much, I'm definitely not doing any more Vo2 work or long tempos. I'll probably just tack on a few MP miles and some strides every so often to keep things interesting..

Good job on your taper so far, it looks like your getting some good recovery days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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

Too much going on today.  Oh well it's as good a time as any I suppose. 

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Jun 09, 2010 at 14:11:58 from 98.202.182.29

Steve,I see you're keeping your taper week workouts classified!

Look for me at the starting line. I'll be the handsome guy with the black shorts and Wasatch Running Center shirt.Maybe I'll hang with you for a mile, but I'm shooting for low 2:40s.

From Barry on Mon, Jun 14, 2010 at 09:20:52 from 67.61.235.198

Steve,

How did you race go on Saturday?

From Maurine/Miles on Mon, Jun 14, 2010 at 16:35:59 from 63.255.172.2

How did the race go?

From Maurine/Miles on Thu, Jun 24, 2010 at 11:20:25 from 63.255.172.2

Steve, are you okay? Haven't heard from you in a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 12 miles. I kept track on another logbook..

PM-easy 4 miles jogging. 

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

Easy 6 miles at 6:45- 7/min pace.

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

Easy 6 miles at 7/min pace.

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

Easy 6 miles at 6:45-7/min pace.

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

MP run of 4 miles at 5:40-5:53/mile.  10 miles total.

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

No run today.

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

Easy 4 mile jog this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

UVM-26.2 miles Horrible race, died at 20-21.

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

Off recovery.

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

Off recovery

 

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

Easy 5 mile jog.

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

Easy 6 miles at 8/min pace.

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

Easy 10 miles with some light fartlek.

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

Easy 6 miles at 7-8/min pace.

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

Easy 1.5 hrs for 12 miles.

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

Easy 10 miles at 7:30-8/min pace.

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

Easy 10 miles at 7-8/min pace.

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

Easy 10 miles at 7:30-8/min pace.

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

Easy 4 miles at 7/min-7:15/mi pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

AT run of 2x2 miles hard at 5l-10k effort. 8 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Fri, Jun 25, 2010 at 17:09:23 from 63.255.172.2

Missed you, dude! I gather from this the race didn't go quite like you had planned. Maybe I'll see you on the roads one day and we can talk again.

Hang in there!

From Rob Murphy on Fri, Jun 25, 2010 at 20:25:40 from 76.27.120.29

Most important is to enjoy life, enjoy running and the fitness that comes with it, and have fun with running.But you know all that. I predict you will get a surge of enthusiasm in a few months when you hit 4-0.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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

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

AM-10 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.006.000.0014.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Thu, Jul 01, 2010 at 10:08:21 from 63.255.172.2

Hope your training and running of DesNews goes well.

From steve ash on Thu, Jul 01, 2010 at 10:10:27 from 174.52.96.106

Thanks.. Something tells me it will this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

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.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Jul 01, 2010 at 10:19:50 from 174.23.194.233

yes, very interesting. what is this term? nice fast running and excellent eating as well.

From steve ash on Thu, Jul 01, 2010 at 10:23:09 from 174.52.96.106

It's called orthorexia. But the jury in my mind is still debating the validity of the condition.

From KP on Thu, Jul 01, 2010 at 10:48:10 from 65.208.22.25

i ate 6 donuts and a piece of leftover wedding cake yesterday.

From steve ash on Thu, Jul 01, 2010 at 10:52:01 from 174.52.96.106

Nice.. I only wish I had some doughnuts, I especially love em when they are plain and hot straight from the deep fryer. Yumm.

From allie on Thu, Jul 01, 2010 at 13:06:20 from 174.23.194.233

i just saw your new blog title. des news? see you there!

From Paul on Thu, Jul 01, 2010 at 13:10:45 from 65.103.252.214

The solution to orthorexia is the same solution to most problems in life: more bacon.

From JD on Fri, Jul 02, 2010 at 15:19:02 from 70.96.78.157

Yes, bacon has natural mellowing agents, that work to balance out any excessively healthy eating habits one might have.

Bacon: it's not just for breakfast anymore.

From Paul on Fri, Jul 02, 2010 at 15:59:27 from 174.27.235.135

You should try bacon with some ketchup. That's smooooth!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kelli on Fri, Jul 02, 2010 at 16:11:40 from 71.219.99.30

Thanks for the comment on my blog! Maybe my determination will one day make me fast!!!

I run with the BBK's and we were just talking about you yesterday. It was ALL GOOD, but I do not remember exactly what the conversation was about...we were talking about Deseret News and speedwork and who knows what else, and your speedy self came up!

From steve ash on Sat, Jul 03, 2010 at 10:51:53 from 174.52.96.106

It was probably all of the long uphill runs that I used to make them do. Some of them could really take the air out of your sails.

From Kelli on Sat, Jul 03, 2010 at 12:00:36 from 71.219.99.30

SO, you are the one that made them LOVE hills so much!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.007.000.000.0028.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Sat, Jul 03, 2010 at 18:46:18 from 75.169.90.161

Nice week Steve.

From steve ash on Sun, Jul 04, 2010 at 12:06:59 from 64.134.236.60

Thanks Dave, I hope you can get some kind of sleep schedule going for you. Man, there are some days I really struggle with that also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sun, Jul 04, 2010 at 13:05:35 from 67.61.235.198

Steve, I have been praying for you! Sometimes in life the hardest thing to do is to take the first step. As i tell my friends and family, you sometimes have to go through a door to really see if that is what Gods wants you to do, in any situation. God will never leave you or forsake you. God bless you in all you do.

From Adam RW on Sun, Jul 04, 2010 at 16:22:26 from 24.10.132.131

Hi Steve, That is a very insightful and exposed entry. It is good that you are first able to explore yourself in such depth and second share it in a venue to which you know you will probably get both support and criticism. As we have discussed on a number of occasions I think you are a very thoughtful person and I do not think that you take discussions lightly. I agree with Barry and will only add that I believe that God respects his people no matter how they chose to come to him. I have always held that I have felt closer to God while outside, be it hiking or running than I have at church. This morning I started with a family run and then went to church. Though the sermon was better than usual the time together with my family running in a beautiful cool breeze was much more spiritual. I think at different stages in life we may need more organized religion but whatever means gets you to God or a spiritual well being that you are the most comfortable with is the way to go. Being an outsider I am not sure how much my opinion counts but one of the only "hang-ups" I have had with the LDS Church after having lived here for 4 yr now is the very point that you bring up. Consistency is key and being a researcher studying diabetes I know for a fact that over eating and poor exercise is much more of a health concern than alcohol or caffeine. But that is beyond the point that I want to make here. I am sure you will continue to explore this decision and come to the best conclusion for you and your life.

From Kory on Mon, Jul 05, 2010 at 14:12:18 from 24.116.159.75

He that believeth on me, as the scripture hath said, out of his belly shall flow rivers of living water John 7:38

Steve if you have faith and have a love relationship with Jesus then he will point you where you need to go. No flesh can help you in where you feel the Spirit of God. There's times I feel a electrifying spirit that God uses me in the Gift of the Spirit and speaking in tongues and give interpretations (READ 1 Corinthians 12:4-12). Now if I was LDS I would be condemned. That's why God has put me in a stream of a different religion. That's what you have to find.

Caffeine there's evidence it's good for you, and we all know it's in Gels. There's no way I could go without. I love LDS people and have many friends and have no problem with the religion. God just chose me to have a different spiritual faith. Try a Christian Church. It will blow you away at first. But you feel the Power of God and not just going through a structured schedule like service.

From steve ash on Mon, Jul 05, 2010 at 15:48:45 from 174.52.96.106

Thanks for the supportive comments guys. Very enlightening and useful right now for sure.

From Rob Murphy on Mon, Jul 05, 2010 at 17:57:59 from 76.27.120.29

Hmmm. Interesting post Steve. Also out of my usual realm of expertise but I won't let that stop me...

When I moved to Utah in 2002, I was pretty ignorant of the LDS Church. I think the biggest thing that surprised me was how much it is way more than just a religion. It's a culture. Leaving it isn't like leaving the Baptists for the Methodists. It's turning your back on a society and culture you may have known your entire life. Also, since the LDS church claims an exclusive monopoly on God's truth, lots of people will not see your choice as a personal decision, but as a rejection of The Truth. So good luck with that!

I would give yourself some time before attending another church on a regular basis. I think you were on the right track last Sunday. Allow yourself some space and give yourself some time to reflect.

One more thought. Human beings are contradictory, confusing, and inconsistent. So it doesn't pay to expect consistency from them - even Mormons! But you will find the same conflits in virtually every church.

I always think of the priest in the movie Rudy. "Rudy, there are only two things I know with absolute certainty. There is a God, and I'm not him."

From Paul on Mon, Jul 05, 2010 at 18:25:11 from 174.27.235.135

Steve, I've been praying for you over the years as well. Will continue to do so. Just remember that while God's people are sinful, we do live under His grace. People aren't perfect, but God is. And fortunately, He loves us unconditionally. Feel free to contact me anytime.

From Kory on Mon, Jul 05, 2010 at 22:55:09 from 24.116.159.75

Steve just to concluded my final thoughts, the best thing you can do is turn on some worship music and get in your own room and seek the Lord for help and understanding and wisdom on where he wants you placed. My wife and I will pray for you.

From steve ash on Tue, Jul 06, 2010 at 08:09:59 from 174.52.96.106

I agree with all of you and I was thinking about this last night and I came to the conclusion that I need to really just work on my own character and not worry about anything or anyone else for that matter.

From steve ash on Tue, Jul 06, 2010 at 08:16:39 from 174.52.96.106

Our relationship with God is personal in nature and as such in the end he will have the last word when it comes to our own personal salvation.

From cheryl on Tue, Jul 06, 2010 at 10:48:11 from 67.166.68.69

It's always been a bit of a question to me also why the Word of Wisdom seems a bit inconsistent. Why someone can overeat, eat lots of sugar, junk food, not exercise, and yet be deemed worthy to enter the temple, and someone else who has heard about all the health benefits of let's say tea, specifically green tea, and drinks that for health benefits can be denied a temple recommend. I've come to the conclusion that I'll just have to live with that seeming inconsistency and realize that no organized religion is perfect, all will have some problems, things we don't agree with, but for me the LDS church provides a lot of happiness and spiritual comfort. I wish you the best and hope to see you at our group sometime!

From jtshad on Tue, Jul 06, 2010 at 11:01:44 from 204.134.132.225

I pray that you find and strengthen YOUR relationship with God. He is there for you, regardless of what denomination or organization to which you subscribe. Find a community of believers that support and nourish you in pursuing your relationship and don't let any man tell you how your relationship should be. God bless you!

From rockness18 on Tue, Jul 06, 2010 at 11:22:00 from 98.206.83.53

Great thread! I hope you receive the encouragement/support we all need as humans (yet I agree w/many of the comments suggesting you can't always rely on it). Sounds as though you have some great friends on this blog and I'm fully convinced that God reveals Himself to all who genuinely seek Him fully with their heart. Keep plugging away physically, spiritually, etc. Seems as though you have much to be grateful for! (Love your Isaiah 40 quote)

From steve ash on Tue, Jul 06, 2010 at 18:23:06 from 174.52.96.106

Cheryl- You are always the voice of reason.

Rockness-You're right I do. Thank you.

From steve ash on Tue, Jul 06, 2010 at 18:28:11 from 174.52.96.106

Jeff-You are definitely right. I know because like I was saying I'm accountable to him in the end after all is said and done.

From Fritz on Thu, Jul 08, 2010 at 23:58:28 from 67.186.240.44

Very interesting post. I am not religious, never have been, but I have always been amazed and impressed by those who are devout and who follow the guiding principles of their religion. I have been equally amazed and unimpressed by people who selectively choose to follow the guiding principles yet feel it is their calling and right to tell me and others why their lifestyle and beliefs are better than mine. I don't have many answers but I do know that it's better to be true to yourself than live a life constrained by ideas, rules, doctrine, etc. that you can't agree with.

I am glad that you are coming to terms with these big questions and I hope you continue to find clarity in your life. Just promise to let me know when you've figured it all out because I could use some pointers. :)

From Maurine/Miles on Fri, Jul 09, 2010 at 18:57:40 from 63.255.172.2

I'm sure it was hard to not be able to baptize your son, Steve.

I know you have had your struggles over the years and am sure they will continue. I don't have any answers on the religion front for you, but I do think that God wants us each to try to do the very best we can and treat others the best we can. I know that religion and sprirituality play a large part in my life and have kept me sane, but I have also seen far too many people using their religion to judge others and make them feel bad. There was only one perfect human and we are all just trying to do the best we can. As long as we keep on trying and don't give up, I think that counts for an awful lot.

Not to push this into an abstract level, but I know plenty of people who have lied their way into the temple and many people who will not go because they judge themselves far too harshly. I would have to think that God loves all his children and will take our entire life's circumstances into account whenever he needs to judge us.

Hang in there and keep on running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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. 

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

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

AM-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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Jul 07, 2010 at 19:12:25 from 76.27.120.29

Nice job Steve. I'm betting that if you don't pound the first few miles too hard at D-News that you'll do very well.

Do you mind if I ask what you're going to school for?

From steve ash on Thu, Jul 08, 2010 at 09:01:18 from 64.134.236.49

Thanks Rob, I'm going through an Electronics technician program, (Microwave communications emphasis.) I love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.004.000.0022.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Fri, Jul 09, 2010 at 18:59:58 from 63.255.172.2

Keep following your taper plan and don't overdo it! That's an order.

From steve ash on Fri, Jul 09, 2010 at 19:12:19 from 98.202.75.78

Maurine- Thanks, I think your right I have been pushing things a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Jul 10, 2010 at 12:37:05 from 174.23.226.74

great mileage this week. feeling good for desnews?

From steve ash on Sat, Jul 10, 2010 at 12:40:23 from 98.202.75.78

Yes, are you feeling ready also? I'm not letting my mileage down too much though because I want to focus on a good fall marathon.

From allie on Sat, Jul 10, 2010 at 12:43:31 from 174.23.226.74

i'm feeling great. however, desnews is rough so i'm not setting any goals for this one. i just want to go out and enjoy it and see what happens.

you are putting in a lot of hard work; should be a good race for you. best of luck.

From Holt on Sat, Jul 10, 2010 at 13:13:34 from 75.169.90.161

Good week Steve.

From Barry on Sat, Jul 10, 2010 at 21:41:44 from 67.61.235.198

Steve,

Great mileage this week. I will give you a call tomorrow.

Barry

From Brent on Sat, Jul 10, 2010 at 22:56:31 from 76.8.201.223

Air Darkhorse, can only take so much of those chick flicks, good way to get you out the door running.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.001.000.0016.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul on Mon, Jul 12, 2010 at 13:06:41 from 65.103.252.214

That's true, but I think I would get bored if I did not work. I usually work 50 hrs/week, but fortunately it's all sitting down at a computer. Bad for posture, but good for energy.

From Holt on Mon, Jul 12, 2010 at 14:21:00 from 75.169.90.161

Steve - answering over on yours (because I often ask a question and then forget to look back at what their answer was!).

So for Des News, I am running the 10K. I surely don't have much of a 10K race in me, but I want/need a race and don't want to kill myself with Des News.

I am planning on running the Salt Lake Half though in early Sept. And from what I can tell it seems to be part of the Des News marathon course - Have you ran it, or anyone else who can tell me something?

From steve ash on Mon, Jul 12, 2010 at 15:14:52 from 98.202.75.78

Dave, Salt Lake half I know nothing about sorry bud. Des News 10k; You will love the first 4 miles and after that it's all about just hanging on at a steady effort till the finish.

If you are a good downhill runner you'll want to really try to hit at least a 4:50/mile pace or under for those first 2 miles and then adjust accordingly to perception of effort by backing off a bit. This is in order to regroup for the last part of the race which is the tough part of course.. Just my opinion though.. If memory serves me correctly I have a 31:57 PR from years ago with that pacing strategy. You may do better though.

From steve ash on Mon, Jul 12, 2010 at 15:43:16 from 98.202.75.78

Paul, I know, plus and minuses right? I think the mental exhaustion of 50 hours a week would be tough for sure.

I think the ideal position for a runner trying to make it would be like the deal some of the Kenyan runners have in Japan on the corporate teams. They work at a relatively low stress part time job. But you know it takes that, I'm sure if they put them to work making Toyota cars 10 hrs a day they wouldn't be running sub 13 min 5ks LOL!

From Bob on Mon, Jul 12, 2010 at 17:52:32 from 65.101.164.200

I've been looking for work and still batting zero! Just saying you might honestly look and not get anywhere.

From steve ash on Mon, Jul 12, 2010 at 17:59:26 from 98.202.75.78

Yeah, I know.. I used to live in Omaha back in 1999 and back there and then all you had to do was ask for a job and someone would say; When can you start?

I know that things have really changed even back in the midwest now. What kind of job are you looking for?

From Bob on Mon, Jul 12, 2010 at 21:43:25 from 65.101.164.200

Steve. I'm looking for something related to securities analysis or corporate finance, but I'm getting to the point of just starting at ground zero somewhere completely different (i.e. Target, etc.) until things turn around. How about you? After seeing the recent Wells Fargo lay-off news, it looks like late 2011 until things improve. Then again, some claim employment levels will not return to the levels pre-recession for 2-3 more years. I wish you well in your search.

From Adam RW on Tue, Jul 13, 2010 at 08:13:54 from 155.101.152.123

Steve, So true about the work. It is amazing how physically exhausted I can get some days simply from sitting at a bench doing an experiment or in front of a computer reading papers...

Dave, I like Salt Lake Half but maybe because it was one of my first overall wins ('06). I do think it may be a little short. Check out my old race reports '07 and '08 for some details. The title of Steve's blog today is fitting for this race...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

AM-Easy 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Wed, Jul 14, 2010 at 11:13:37 from 65.101.164.200

I wish I could run your paces. Great job. It's nice to have time to stretch after a run isn't it?

From jtshad on Wed, Jul 14, 2010 at 11:35:53 from 204.134.132.225

Nice run, your mileage and pacing is very impressive.

From steve ash on Wed, Jul 14, 2010 at 13:19:31 from 98.202.75.78

Bob-Yes it is for once.

Jeff-That 5:28 was going downhill. The other 3 were flat at about 5:48, 5:50 and 5:52. Then comes the wall at 21 then it's around 7-9/min/mile pace, LOL!

From allie on Wed, Jul 14, 2010 at 13:47:39 from 174.23.226.74

LOL @ your blog title. south temple is my nemesis. impressive mileage this week. are you going to taper at all?

From steve ash on Wed, Jul 14, 2010 at 14:44:04 from 98.202.75.78

I am tapering...... LOL!

Seriously though Allie, I am not looking to win and I want to keep my miles up as much as I can for the fall. I'm looking more long term now and seek incremental improvements mainly. This one is going to be more of a study and practice race, especially in the areas of pacing at different points, drinking, etc.

Needless to say, I will take a step back week for sure. And if the opportunity presents itself I will definitely go for it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Jul 15, 2010 at 20:14:11 from 65.101.171.39

"stinkin great" I love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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!

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

Just an easy 5 mile jog today.   Trax loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Sat, Jul 17, 2010 at 23:08:22 from 75.169.90.161

Legs freshening up?

From Maurine/Miles on Mon, Jul 19, 2010 at 12:20:37 from 63.255.172.2

Just keep calm this week and eat well and rest.

Good luck in the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Mon, Jul 19, 2010 at 22:16:17 from 65.101.172.88

Yes. "The first shall be last and the last shall be first." The only thing I'd like to add is that what God has prepared for you is not "leftovers", but the most blessed gift of all in eternal life. I struggle because I think God has left me out in the cold, but the reality is He is close and doing what is best for me even though my sinful body rebels. He cares for you just as a Father does his own child. Keep up the good work.

From allie on Wed, Jul 21, 2010 at 00:30:02 from 174.23.226.74

a good attitude and perspective. thanks for sharing your thoughts.

From Adam RW on Wed, Jul 21, 2010 at 09:34:17 from 155.101.152.123

Very good advice.

From Maurine/Miles on Wed, Jul 21, 2010 at 12:50:58 from 63.255.172.2

You've been doing lots of introspection lately. I think that is good for us to do on a regular basis.

You definitely have a God given gift. I have no idea what it would be like to run as an elite runner or how hard the race must be when you have to race it every second. It would be an interesting experience to try.

Then again, elite runners don't know the mental struggles that come with being a back of the pack'er.

Either way - I will be cheering you on mentally on Saturday. If it would help to have a cheering person at a particular point on the course, let me know and I will come out and support you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles at 6:45-7/min/mile. Some short pickups in the middle.  7th east out and back.

PM-No run. 

 

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

Easy 6 miles at 7/min pace. 7th east out and back.

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

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Jul 22, 2010 at 13:16:56 from 65.101.172.88

What kind of restoring do you do?

From steve ash on Thu, Jul 22, 2010 at 14:25:08 from 98.202.75.78

Hi Bob, I restore vintage tube radios and phonographs. I'm working on an old phonograph for a customer right now in fact. My other project is a 41 Philco table top radio. Waiting patiently for an IF converter tube to arrive on that one.

From Maurine/Miles on Thu, Jul 22, 2010 at 16:27:39 from 63.255.172.2

Kind of scary after reading about the cyclist that died in Draper as a result of a pool table effect. Glad you didn't get hit. I had some idiot drive on the shoulder last night towards me. I only had 5 reflective items on and 3 flashing lights.

From Missee on Thu, Jul 22, 2010 at 16:56:06 from 97.117.106.192

Wow! Count your blessings that you're alive! You must be living right! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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:) 

                                                              

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Jul 22, 2010 at 15:53:47 from 174.23.226.74

i am feeling the mental anguish about going too light as well. but it always happens with the taper, i guess.

cool project.

From steve ash on Thu, Jul 22, 2010 at 15:58:09 from 98.202.75.78

Yeah, I know. Most of the time it's just our own stupid insecurity and self doubt.

So Allie just get out there on Saturday and RUN! Good luck!

From Kory on Thu, Jul 22, 2010 at 17:12:57 from 134.50.89.3

Nice work Steve. You should do this for a living an antique restorer. You do a wonderful job and God has blessed you with this talent along with running.

From steve ash on Fri, Jul 23, 2010 at 12:12:30 from 98.202.75.78

Thanks Kory, I kind of do already. In fact I just got a job from a retired couple to clean and re-grease the motor from an old Silvertone phonograph. My friend who ia a watch repairman referred me. I'm just waiting now for some documentation to arrive on it.

Are you coming for any of the races this weekend?

From Superfly on Fri, Jul 23, 2010 at 12:17:38 from 208.117.127.110

Good luck this weekend Steve. Hope you have a positive racing experience.

Good job on the restoration. If you haven't seen Pawn Stars on the HIstory channel you should check it out. It's just a pawn store they started to make into a tv show. It shows all the stuff people bring in and try to pawn. This piece you've done reminds me of some of the stuff people bring in for big bucks.

From Kory on Fri, Jul 23, 2010 at 12:41:09 from 134.50.89.3

I would have loved to but I can't get up there. I wanted to run the marathon as a training fun run but just can't justify the cost right now. You have fun and knock'em dead on the course. Trust in your training, but most of all God when it gets tough and your tired.

From steve ash on Fri, Jul 23, 2010 at 14:01:35 from 98.202.75.78

Clyde: Thanks, also that is funny you should say that because Pawn Stars and American Pickers are favorites of mine to watch.

Kory: This time I'm going to have to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles at 6:30-7/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Des News (26.2 Miles) 02:44:21, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Sun, Jul 25, 2010 at 14:00:57 from 69.20.183.178

Great job, nice race!

From steve ash on Sun, Jul 25, 2010 at 14:08:38 from 98.202.75.78

Thanks Jeff, It was good to just "run" a marathon for once.

From allie on Sun, Jul 25, 2010 at 14:10:26 from 174.23.226.74

great job steve. i am glad it was a good experimental race for you. i was impressed when you said you ran it without a watch! nice job on the race and great to see you yesterday.

From Maurine/Miles on Sun, Jul 25, 2010 at 14:29:10 from 97.117.65.30

Great job, Steve. I was excited to see yesterday that you were seventh. Did you learn all the things you wanted to?

From Superfly on Sun, Jul 25, 2010 at 14:36:53 from 208.117.127.110

I wish I had more fun in races most of the time. So on that note Great job.

From Adam RW on Sun, Jul 25, 2010 at 15:23:52 from 24.10.132.131

Short and sweet. Nice run.

From Paul on Sun, Jul 25, 2010 at 17:38:55 from 174.27.193.158

I will keep my comment short, to match your report. Good job.

From steve ash on Sun, Jul 25, 2010 at 18:12:56 from 98.202.75.78

Thanks Paul, I'm glad to see you posted a pretty fast time. I think your right on with the specific training.

From Lindsey Dunkley on Sun, Jul 25, 2010 at 18:45:42 from 75.169.144.67

Wow, really without a watch? Although I am bad at getting splits, especially in the half, I really need a watch to know if what I am feeling correlates to my mile splits, good or bad :) ...So great job to you and nice time!

From Bec on Sun, Jul 25, 2010 at 19:45:11 from 76.23.55.210

Great race, and without a watch? Pretty cool.

From Brent on Sun, Jul 25, 2010 at 23:28:26 from 76.8.201.223

Air Darkhorse, 1,000 commando points for the division win, and stress free marathon. Interesting experiement, run how you feel? No watch, no IPOD, you can imagine it if you try, without John.

Stay Kool, B of BS Rools out

From RivertonPaul on Mon, Jul 26, 2010 at 11:05:36 from 67.42.27.114

Enjoyed seeing you at the start and the end. Good perspective.

From Holt on Mon, Jul 26, 2010 at 14:53:59 from 75.169.90.161

Good job Steve. Hopefully that means the soreness won't be as long either!

From Rossy on Fri, Jul 30, 2010 at 23:22:00 from 151.151.16.20

Steve, I cannot even remember the last time I ran watchless, very impressive to say the least! Great race!

From Mark on Sun, Aug 01, 2010 at 11:38:28 from 173.168.88.68

Congrats on the great race!

Someday I will do a marathon with no watch.

From steve ash on Mon, Aug 02, 2010 at 07:27:09 from 98.202.75.78

Thanks, It definitely makes for an interesting result at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RivertonPaul on Mon, Jul 26, 2010 at 16:11:32 from 67.42.27.114

Steve, it is reassuring to know you are sore, as well. (You know I can't give away all my blog sources :) )

From allie on Mon, Jul 26, 2010 at 21:10:11 from 174.23.226.74

seriously, ouch! what in the world? i have never been so sore. maybe there was a tectonic plate shift and the course was steeper than usual.

but once the soreness is gone it is forgotten, which is good because then we can sign up for next year's race :)

From Maurine/Miles on Thu, Jul 29, 2010 at 14:25:32 from 63.255.172.2

Yeah - I remember how much that course trashed my quads the next few days. I was glad my legs weren't at all sore after my 35 mile run on Saturday. Or does that mean I didn't push enough?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Jul 28, 2010 at 00:26:51 from 174.23.226.74

nice job. a lot more progress than me. i'm better than yesterday, but there is no way i could run yet.

From steve ash on Fri, Jul 30, 2010 at 18:53:35 from 98.202.75.78

It's deceptive I think..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run,  Busy looking for a job:)

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

Easy 5 miles with 10 sec pickups every 2 min.

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

Easy 5 miles with 2 pickups for 10 sec at the end.   Now both my wife and I are looking for jobs:(   scary..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Jul 30, 2010 at 19:58:58 from 24.10.248.6

Steve - I just saw your race report from Des News. As a coach, that is my specialty. Urging people to do absurd thinks like running the last .2 in 55 seconds.I hope the job hunt is going ok.Are you looking for something specific?

From steve ash on Sun, Aug 01, 2010 at 07:56:36 from 98.202.75.78

Hi Rob, No not really but I am looking at a couple of electronic test and assembly positions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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. 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul on Mon, Aug 02, 2010 at 13:38:31 from 65.103.252.214

Good call. In particular, I think that the half marathon is a great distance to race, much easier to run and to train for than the marathon too.

I have run one marathon since 2007. I will run one marathon this year. It's possible that I'll run one in 2011 as well. The marathon is certain a cool distance, but there are green pastures elsewhere as well, and I do think it's become overrated.

From Maurine/Miles on Mon, Aug 02, 2010 at 19:00:09 from 63.255.172.2

Sounds like a good plan. Go for it! Variety is the spice of life.

From allie on Wed, Aug 04, 2010 at 20:37:36 from 174.23.226.74

i like your plan. it's always nice to change things up. i think 5Ks hurt more than marathons. they traumatize me!

From Superfly on Sat, Aug 07, 2010 at 17:59:15 from 208.117.127.110

You clearly have the speed for something short and fast. Your right. It hurts just as bad... in my case I think shorter races hurt worse. The only difference is less recovery time so you can do more races per year.

So what's the distance or race?

From steve ash on Sat, Aug 07, 2010 at 18:04:42 from 98.202.75.78

Paul-I think that in a way we as runners have lost respect for the event. You have to be really ready to give a good performance. And thats why in some ways I agree with Sasha's perspective that you should not run it until you feel that you are truly ready spiritually, mentally and physically.

Maurine- Definitely, It's time to just run for a while..

Allie- Especially Des News, It will either make or break you as a runner. It is truly a unique course.

From steve ash on Sat, Aug 07, 2010 at 18:08:00 from 98.202.75.78

Clyde, I want to run a fast mile first and then move back up in distance to 5k.

You guys are training awesome by the way, I hope the "Circle of Trust" takes the race this year. You guys definitely deserve it.

From Sasha Pachev on Sat, Aug 07, 2010 at 18:35:42 from 192.168.1.1

They say there is a fine line between hard and retard, and I discovered through experience that it is around 20 miles. But they do not race 20 miles, they make you go another 6 to prove something that really does not need to be proved. Yes, sure, I've won some cash because they do make you go another 6, but I still think it is stupid. I still feel I've beat those runners by trick, not by being a better runner. When those runners figured out the trick (mileage overtime, better diet, long tempos), those last 6 miles did not make a difference any more.

What those extra 6 miles do is take away from the focus on being really a better runner, which in my book is developing sustainable speed. Mileage helps you carry the speed, it is like taking the check to the bank, which unfortunately 99% of the runners are still not doing, but endurance training does not develop the sustainable speed, it only realizes it. You have to have the check first to have something take to the bank, and we are so preoccupied with the ability to carry the check that we almost completely forget about the need to obtain the check or increase its amount!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Intevals on short steep hills tonight,  10x30 sec up 9400s to the top of 13th east.  8 miles total. 

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

One hour easy recovery, 8 miles total on 13th and 7th east.

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

Easy 6 miles today.  7/min pace on 7th east up to 13th and back home via the Cafe Rio loop.

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

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..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Aug 06, 2010 at 21:14:23 from 24.10.248.6

Nice Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.001.003.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Aug 07, 2010 at 18:25:01 from 24.10.248.6

Three miles?

What happened to "out the door, no less than four"?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

AM-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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Mon, Aug 09, 2010 at 20:37:36 from 24.117.152.212

What race are you thinking about running? Great running today!

From steve ash on Mon, Aug 09, 2010 at 22:32:16 from 98.202.75.78

Hey Barry! I think maybe Alta Peruvian if everything goes ok. I'ts a pretty fun event especially since everyone knows everybody else, and it's one heck of a parachute drop to boot:)

You should try it one year..

From allie on Mon, Aug 09, 2010 at 22:49:02 from 174.23.182.80

alta peruvian is a crazy race and definitely a party.

nice workout today. lol @ meat grinder.

From Adam RW on Wed, Aug 11, 2010 at 08:34:27 from 155.101.152.123

Good to hear that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miles recovery.

PM-Easy 5 miles. 

 

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

Easy 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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

AM-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? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cheryl on Thu, Aug 12, 2010 at 14:34:31 from 67.166.68.69

I agree with what you said in yesterday's post, it does seem like people are pretty uncivil, getting mad at stupid, little things. Hard to know what to do to change that.

So I was wondering, do you have trouble running relaxed? That is the main thing I work on all the time. It seems like I'm programmed to be tense and it's very difficult to just relax and enjoy running. What to do?

From steve ash on Thu, Aug 12, 2010 at 14:55:07 from 98.202.75.78

Yes, and especially at faster paces. You know the main purpose of the hill workout was not so much for strength but also for the nervous system. You are rapidly exaggerating arm swing and lifting the knees while also pushing off on the toes. And then hopefully when you run on the flat again the nervous system has changed a bit while retaining a more economical stride.

My old coach always told me that I scrunched my shoulders and did not raise my knees enough for a larger stride. That is why my stride always appeared clipped and low to the ground. Great for injury prevention, very bad for speed! Running fast while also running relaxed is a skill and has to be practiced constantly and within reason, especially as we get older. But I can only change so much and then I have to accept what God has given me and do the best with it on race day.

Are you guys doing regular speed and short hills? The short hill session is something Peter Magill swears by. Pete is also a 14:30 5k masters runner by the way.

From steve ash on Thu, Aug 12, 2010 at 15:02:53 from 98.202.75.78

Excuse me I meant 14:49 which is still pretty dang fast for anyone at any age!

From cheryl on Thu, Aug 12, 2010 at 23:10:14 from 67.166.68.69

I've been nursing a nagging injury and haven't been to our group lately, but I agree, short hills are great and we need to do more of those. I always push for hills when I'm in charge. Thanks for your answer.

From Brent on Thu, Aug 12, 2010 at 23:19:25 from 76.8.201.223

Air Darkhorse, nice flying today on the run, runner's high is always great.

Stay Kool, b of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on 7th east out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Aug 13, 2010 at 11:31:12 from 24.10.248.6

Steve - I am proud to say that I am now 45 years old and have yet to send a single text message. It's not that I'm philosophically opposed, I just can't think of anything to say!

I don't own a cell phone either. We have one that my wife usually has. She, by the way, has never sent a text either.

From steve ash on Fri, Aug 13, 2010 at 11:36:17 from 98.202.75.78

Did you get my e-mail via the "secret" message portal?

From steve ash on Fri, Aug 13, 2010 at 11:37:06 from 98.202.75.78

Is it your birthday today?

From Maurine/Miles on Fri, Aug 13, 2010 at 11:41:40 from 63.255.172.2

Nice miles, Steve. Been interesting to read your latest posts. I don't text a lot and I do some social networking, but not like others do. It seems a way for people to complain about life and make too big a deal out of somethings.

From steve ash on Fri, Aug 13, 2010 at 11:55:23 from 98.202.75.78

Or to live a virtual reality LOL!

From steve ash on Fri, Aug 13, 2010 at 12:11:14 from 98.202.75.78

It's not that big of deal Maurine, I'm just being overly sensitive again:) Too much time on my hands and listening to way to much talk radio..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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. 

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

AM-Easy 6 miles this morning at 6:50-7:15/mi pace.  7th out and back.

PM- No run.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.003.000.0020.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Aug 16, 2010 at 09:41:52 from 63.255.172.2

Aw - don't feel bad. I would have just whined at you anyway because I was miserable from skin tearing off my eye during the night.

Glad you had a good run.

From Kory on Mon, Aug 16, 2010 at 18:24:19 from 134.50.89.3

Nice work Steve. Are you focusing on shorter races?

I might have a real old radio my grandparents have that I can give you if your interested? I would have to look to know what the model is. I don't know off the top of my head right now. I don't have it in front of me. But I will let you know.

From steve ash on Mon, Aug 16, 2010 at 22:55:39 from 98.202.75.78

Maurine-Dang that sounds gruesome, about as bad as Robs knee! Definitely take care of that.

Kory-Ok, that sounds really cool. Is it a table top or larger model? I see your still struggling with the piriformis issue, man that really sucks:(

Have you gave some thought about the bike?

Note to self, Kory gets put in my prayer with the man upstairs on the top floor. Yes, and Maurine too:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 :)

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

AM-Easy 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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Wed, Aug 18, 2010 at 17:09:12 from 70.96.78.157

Good luck Saturday. You're looking strong!

Nice pic.

From steve ash on Wed, Aug 18, 2010 at 17:12:03 from 98.202.75.78

Thanks JD, my wife says I look evil though with the goatee growing out:)

From Colby Park on Thu, Aug 19, 2010 at 11:04:23 from 208.79.15.162

Hey steve, thanks for input. I am a few months into training for my first marathon in Rome at the end of March. I have just been trying to take it easy for now and get some good miles in at a slower pace. Right now I am in Afghanistan, so I can't really do as much as I would like. I should have about 4 months before the marathon when I get back home, so I will hopefully be able to pick up the mileage and pace a bit. Thanks again!

From Maurine/Miles on Wed, Aug 25, 2010 at 09:29:49 from 63.255.172.2

They just started the bells this year. They carry quite far.

From Maurine/Miles on Wed, Aug 25, 2010 at 09:30:08 from 63.255.172.2

Nice picture and goatee.

From Maurine/Miles on Thu, Aug 26, 2010 at 17:22:13 from 63.255.172.2

Which race are you doing on Saturday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Aug 22, 2010 at 22:00:53 from 24.10.248.6

Steve, you look like a bad as# (like the family friendly editing?) in the new picture.

I'm a little bit intimidated.

From Barry on Thu, Aug 26, 2010 at 21:03:22 from 24.117.152.212

Steve, I need to talk to you.

Barry

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Medium Long run with 5 MP miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.0010.006.003.0072.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.0010.005.000.0083.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.0010.006.000.00103.00

       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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sat, Sep 11, 2010 at 14:05:18 from 70.58.141.75

Alright, I was wondering what happened to you. You're banking some solid miles. Good to hear from you again.

From Tom Slick on Sat, Sep 11, 2010 at 19:07:56 from 69.171.174.252

Your an amimal, what a mileage week. What are you planning on doing at SGM, win it outright?????

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-10 miles easy on the JRT. 7-7:30/mi pace.

PM-5 miles easy late evening.  7th east. 

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

AM-Easy 6 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.005.000.0018.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Tue, Sep 14, 2010 at 16:36:10 from 70.58.141.75

I've been running in flats as well. Watch out for those rocks!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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. 

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

AM-Easy 10 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Sep 16, 2010 at 09:12:18 from 205.127.70.66

Nice job Steve. You are really racking up the miles.

From steve ash on Thu, Sep 16, 2010 at 09:22:34 from 64.134.224.14

Thanks Rob, I feel good right now and am really wanting to get serious about building up for next year.

Hey, I really enjoyed hanging out with you all last Saturday by the way. Hope to do it again soon:)

From Maurine/Miles on Thu, Sep 16, 2010 at 10:02:10 from 63.255.172.2

Looks like your training is coming along well. Keep up the good work.

From mike mcclellan on Thu, Sep 16, 2010 at 16:43:04 from 75.120.224.55

Hey Steve,its been a while. Man I wished I could say a easy 10 miles at a 6:30 pace!!!!Nice.

From steve ash on Fri, Sep 17, 2010 at 10:15:22 from 64.134.220.82

Thanks everyone, I should say that 6:30 pace is really more like medium pace I guess. Nice to hear from you again Mike I was wondering what happened to you buddy. Back on the road again now?

From mike mcclellan on Fri, Sep 17, 2010 at 14:29:03 from 75.120.224.55

Yea, Back on the road. My first attempt at a 50 miler back in March left me with ankle problems and a severe case of the post race let downs. Ya know what I mean?

From steve ash on Sat, Sep 18, 2010 at 12:34:00 from 64.134.236.67

Oh yes, do I ever know what you mean but I'm glad to hear that you have rebounded from it and are ready to do battle again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.001.003.0020.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Fri, Sep 17, 2010 at 14:35:08 from 70.58.141.75

I wish I had one of gizmos myself when daddy duty calls. You could always resort to Walter George "100-ups" or skipping rope, but watch the calves. You've got a solid week regardless.

From steve ash on Fri, Sep 17, 2010 at 18:26:21 from 205.124.145.254

Well, I have some options for tomorrow but I just need to get to bed early enough!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cheryl on Sun, Sep 19, 2010 at 23:01:37 from 67.166.68.69

Sure it can be done. Go for it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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

AM-6 miles easy 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Tue, Sep 21, 2010 at 16:45:00 from 63.255.172.2

Wow! That is an awesome resting heart rate!

From allie on Wed, Sep 22, 2010 at 11:20:44 from 174.19.51.35

i agree. that RHR is impressive. maybe you could jump into SGM? or layton?

From Maurine/Miles on Wed, Sep 22, 2010 at 11:25:32 from 63.255.172.2

Steve - have you decided yet on a fall marathon?

From steve ash on Wed, Sep 22, 2010 at 11:30:07 from 64.134.220.82

Allie, I can't get in to St George as I've tried twice this year and not heard anything. Guess I'm just not fast enough for them anymore.. I am thinking of a couple other races this Saturday, but it all depends on babysitting arrangements coming through.

Glad you did well and had a good time at TOU by the way!

From steve ash on Wed, Sep 22, 2010 at 11:32:38 from 64.134.220.82

Maurine, As I mentioned above it all depends. It would be nice to get one more in this year. I have only raced a few times, 2 marathons and a 5k.

From Rob Murphy on Wed, Sep 22, 2010 at 11:37:25 from 205.127.70.66

36-38!

Are you sure you aren't dead?

From steve ash on Wed, Sep 22, 2010 at 11:42:39 from 64.134.220.82

That's what the doctor thought the other day. FYI-Some of the elites are in the high twentys. Then again I heard somewhere that Jim Ryun's was like 65?

From steve ash on Wed, Sep 22, 2010 at 11:44:09 from 64.134.220.82

Sometimes if it gets too low it can be an early indicator of over training believe it or not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

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

AM-easy 5 miles at 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.

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

AM-Easy 5 miles.  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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From mike mcclellan on Fri, Sep 24, 2010 at 14:30:18 from 75.120.224.55

No doubt in my mind that you will pass next time.GOOD LUCK!!!

From mike mcclellan on Fri, Sep 24, 2010 at 17:03:48 from 75.120.224.55

No worries, My blog is not that exciting anyway.As far as racing is concerned.. I had a pretty bad case of plantar fasciitis and it took 9 months to get over.Finally I stopped running for 2 months.Now I think that I am going to stick to 5k's for a little while. I am a little scared to increase the mileage right now. I should be ready in a few months .But it feels great to run without pain!!!

From Maurine/Miles on Sun, Sep 26, 2010 at 09:45:14 from 97.117.61.157

You can learn a lot from those exams - and it sounds like you are making progress.

Did you race?

Race: SoJo Marathon (30.2 Miles) 02:45:11, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.0010.000.0030.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Sun, Sep 26, 2010 at 13:42:37 from 24.10.132.131

Steve, I'm sure the lack of a 2:40 time had as much to do with no one there to run with as anything else. In any case congrats on the win!

From mike mcclellan on Sun, Sep 26, 2010 at 16:27:17 from 75.120.224.55

2:45 and walking some. AWESOME time man!

Did you win some cash?

From Rob Murphy on Sun, Sep 26, 2010 at 21:02:17 from 24.10.248.6

Really nice job Steve. Congratulations.

From Maurine/Miles on Sun, Sep 26, 2010 at 21:09:14 from 97.117.61.157

Sorry you did not accomplish what you wanted to in this race. What was the winning time? What do you think of this marathon for future years for blog runners?

From steve ash on Mon, Sep 27, 2010 at 08:32:30 from 64.134.236.65

Mike-I won $300 for first overall. It was nice to have and they gave it to me in a Visa gift card so I didn't even have to go the bank.

Maurine-My time won.. Did I forget to put that in there? Ooops. About the course.. It's going to depend on the runner. If you like a fairly honest course this would be for you. If your a screaming downhill lover forget it.. I think if they rescheduled the race to late October it would gain some more favor also. There are also places on the course and some intersections that need to be closed period. I was wading through heavy traffic at several points and had to stop for cars to swing over or to get by. At one point I was completely surounded by several vehicles right in the road. It's a first year event so naturally it will have some logistical problems. They'll work it out though. Food was really good and plentiful at the end so that was a big plus. I'll run it next year for sure.

Adam-Nice to hear from you. I think you are right in a way. Looking back I don't think my legs had the pop they normally have. The last month has been by far the highest in mileage for me ever. I'm cutting back a bit this week to see if things get better.

From Maurine/Miles on Mon, Sep 27, 2010 at 09:05:16 from 63.255.172.2

OK - so congratulations on the win. You are a stinker. Even though it was not the race you wanted - I think you should celebrate the win. And the course record. And I'm sure the money will come in handy.

You did virtually no taper for this race, so I think you had a good time.

From Tom on Mon, Sep 27, 2010 at 18:14:23 from 137.65.56.16

Nice job on the victory and prize money Steve. Maybe not what exactly the time you'd hoped for but always nice to take home some cash.

From Walter on Tue, Sep 28, 2010 at 00:08:11 from 24.10.169.110

Way to go Ashbaker! You always start the new marathons out with a great course record. Dont sweat the small stuff. Youll get back in it. I always like to run the marathons I do bad in over. Always nice to take the tape though! walking or not! Sweet job big guy!

From Superfly on Tue, Sep 28, 2010 at 11:20:15 from 216.169.65.90

Nice win Steve. Money talks and you got it.

From steve ash on Wed, Sep 29, 2010 at 07:50:19 from 64.134.236.65

Tom-Yes, it was nice for sure.

Walter-Lately it seems that way but I go for the money after all times are tough buddy.

Clyde-Yes indeedy!

From steve ash on Wed, Sep 29, 2010 at 07:54:09 from 64.134.236.65

Tough way to make a few hundred bucks but it still beats a lot of other jobs.

From Adam RW on Wed, Sep 29, 2010 at 08:35:21 from 155.101.152.123

Steve, It is a shame that it is such a tough way to make a few $100... I really wish that more people of your caliber could make a living doing this. I wish that even just people of Paul's caliber could make a living doing this. Considering the payouts to the people in food eating contests or poker tournaments it is a travesty of American life that the gorger can receive a bigger payout than the athlete...

From Steve on Thu, Sep 30, 2010 at 13:01:29 from 198.60.8.33

Great job hanging in there. Ogden this year was exactly like that for me..

Sometimes you're the windshield, sometimes you're the bug.

From steve ash on Thu, Sep 30, 2010 at 13:07:52 from 205.124.145.254

Thanks Steve, It was punch in and punch out and then get paid. LOL!

From scottkeate on Fri, Aug 03, 2012 at 15:49:02 from 216.49.181.254

I never did meet the guy who kicked my butt in this race. And you did it with the wheels falling off! I was 2nd overall and just getting into the running scene.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took Sunday off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Sep 27, 2010 at 09:05:59 from 63.255.172.2

(shocked)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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

Easy 10 miles at 7-7:30/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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-7:30/mile. 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Sep 30, 2010 at 13:02:04 from 161.38.218.168

mmmm. tacos.

From steve ash on Thu, Sep 30, 2010 at 13:04:56 from 205.124.145.254

Yes, I'll take a half dozen please:)

Yeah, I'm really that hungry now..

From allie on Thu, Sep 30, 2010 at 13:08:55 from 161.38.218.168

a dozen. go for a dozen!

From steve ash on Thu, Sep 30, 2010 at 13:14:47 from 205.124.145.254

Sounds good, plus a monster size Big Gulp to wash it down afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Another easy 5 miles at 6:45-7/min pace.  7th out and back.

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

Easy 5 miles at 6:40-7/min pace.  7th and 900 east route.

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

Easy 6 miles on 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Oct 04, 2010 at 09:58:04 from 63.255.172.2

Glad your recovery is going well. What are your plans for the next period?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

AM-Easy 6 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Oct 04, 2010 at 11:37:40 from 63.255.172.2

Sounds like you need to do some listening. Good luck with that.

From mike mcclellan on Fri, Oct 08, 2010 at 06:26:59 from 192.28.0.20

Sometimes we need a wake up call.Ya know what I mean?Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 12 miles at 7/min pace. Last mile at 5:18.

PM-4 miles easy. 7:30/mile avg. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Oct 06, 2010 at 22:48:34 from 24.10.248.6

5:18! Not bad to wrap up a 12 miler. You might actually amount to something one day.

Hope all is well.

From Kory on Thu, Oct 07, 2010 at 01:12:01 from 24.116.159.75

Good week of running keep it up.

From mike mcclellan on Fri, Oct 08, 2010 at 06:24:56 from 192.28.0.20

5:18 is smokin!!!!

From steve ash on Fri, Oct 08, 2010 at 11:51:24 from 64.134.236.39

Thanks all, I have some good days too fortunately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today.  7th and 13th east.  7-7:30/mile pace.  

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Fri, Oct 08, 2010 at 12:05:23 from 72.254.127.77

What do you do? My work has some openings, ranging from technical to sales.

From steve ash on Fri, Oct 08, 2010 at 12:08:30 from 64.134.236.39

Rob- I have background in retail sales and specifically in grocery. About a year of electronics training so far.

From steve ash on Fri, Oct 08, 2010 at 12:10:48 from 64.134.236.39

If you have an idea maybe you could send it to me via private message. I'm pretty open to anything.. Thanks Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles at 6:30-7/min pace.   7th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

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

Easy 6 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Tue, Oct 12, 2010 at 10:06:57 from 155.101.152.123

It is tough when people who often have the best intentions say things that make no sense... I'm also guilty of opening my mouth before I think it through but then again millions aren't listening to my opinion...

From Adam RW on Tue, Oct 12, 2010 at 10:07:43 from 155.101.152.123

As per your new blog title. Limits are no fun though unless you test them from time to time :)...

From Maurine/Miles on Tue, Oct 12, 2010 at 10:12:02 from 63.255.172.2

That's because a lot of people sit on their brains and put them to sleep. Then, when they open their mouths, totally stupid stuff comes out.

From Adam RW on Tue, Oct 12, 2010 at 10:13:07 from 155.101.152.123

Well said.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.002.000.0012.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Oct 13, 2010 at 09:54:44 from 204.134.132.225

Smokin'!

From steve ash on Wed, Oct 13, 2010 at 14:05:00 from 144.35.254.5

Jeff- Yes, It was really fun to blast it at the end:) I felt like I had roller skates on..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

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..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Oct 13, 2010 at 17:27:29 from 155.101.152.123

That was by far the best year of running I've had in my life. Not only times but also a sense of team. I still remember our chat in the parking lot sometime in the middle of the night. Very good memories and a good thing to daydream about.

From steve ash on Thu, Oct 14, 2010 at 11:24:00 from 64.134.236.150

Yes indeed Adam. I think that is one memory that will stay with me forever my friend.

From jtshad on Thu, Oct 14, 2010 at 11:42:16 from 204.134.132.225

Yes, that was quite the adventure. Between that and WBR, we had quite the group of folks pushing their limits that year in a team environment. Good times!

From Adam RW on Thu, Oct 14, 2010 at 12:19:38 from 155.101.152.123

Jeff, Does the motto that what happens at Ragnar stays at Ragnar apply or do some sleeping bag memories come to mind? :)...

I know it is so hard to get 12 guys (14 with drivers) to the line healthy and willing to commit the time and money but I would love to make a repeat of either of those races...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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:) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Oct 14, 2010 at 22:39:39 from 174.23.232.22

haha! that is cute.

From Rob Murphy on Sat, Oct 16, 2010 at 15:07:46 from 24.10.248.6

That's funny. And you have to write that stuff down too. You swear you will remember all the cute things they say but then you don't. Gotta love kids.

From Rob on Wed, Nov 03, 2010 at 15:04:35 from 206.71.84.68

Haven't seen you post in a while, Did you ever find a job?

From Maurine/Miles on Sat, Nov 27, 2010 at 21:06:48 from 97.117.76.100

You still alive out there?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles up to 13th and back.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Fri, Dec 17, 2010 at 13:53:55 from 206.71.84.68

Welcome back, and Merry Christmas!!

From Rob Murphy on Sat, Dec 18, 2010 at 12:38:33 from 24.10.248.6

He's back!

And ready to make that "about to turn 40" push and lay waste to the masters division in Utah?

From steve ash on Sun, Dec 19, 2010 at 11:54:02 from 98.202.79.72

I don't know about that Rob, things aren't looking too good right now especially since I'm struggling with knee pain that won't go away. Besides, even healthy and well trained I would still have some pretty good opposition from the way things look.

From steve ash on Sun, Dec 19, 2010 at 11:55:29 from 98.202.79.72

By the way, Merry Christmas to you both also:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Easy 10 miles 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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Mon, Dec 20, 2010 at 10:02:23 from 69.145.201.82

Who throws away brand new Lunarlites? That's an awesome find. Maybe I need to hit the DI.

From steve ash on Mon, Dec 20, 2010 at 10:09:36 from 98.202.79.72

I was asking myself the same question!

From RivertonPaul on Mon, Dec 20, 2010 at 11:15:24 from 67.42.27.114

What a DI find.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Dec 22, 2010 at 15:35:09 from 24.10.248.6

I hope it's just a minor thing Steve.Take it easy a bit.

From steve ash on Wed, Dec 22, 2010 at 15:41:03 from 98.202.79.72

For sure Rob, 12 miles may have been a bit long considering things but I kept the pace at 7:30-8/min for most of the miles.

It's just that I'm behind on starting my base training this season and need to really get things in gear. Definitely alternate with a shorter easy run tomorrow.

From steve ash on Wed, Dec 22, 2010 at 15:44:35 from 98.202.79.72

As for right now I only feel some minor pain in the morning now which was definitely an improvement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles up and back 7th east at 7:30-8/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Dec 23, 2010 at 15:22:08 from 174.23.238.75

hi steve - great to see you blogging again. hope you have a merry christmas.

From steve ash on Fri, Dec 24, 2010 at 12:57:41 from 98.202.79.72

Hi Allie! You also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Sat, Dec 25, 2010 at 08:54:07 from 99.206.217.110

Can't believe you found that at the DI! That is so cool. Those things are getting to be worth some money now. How do you get parts for that?

From Maurine/Miles on Sat, Dec 25, 2010 at 10:30:24 from 97.117.59.8

Welcome back, Steve! Missed you. Hope you have a great Christmas run!

I will probably want the HRM back after I get home from Georgia/Florida near the end of January (I come back January 18th).

From steve ash on Sat, Dec 25, 2010 at 14:07:00 from 98.202.79.72

Steve- Yes they don't come in every day and in fact I have not seen one since in the last two months. In most cases with the exception of tubes parts can be substituted with modern equivalents as long they are out of view. I have almost 300 vacuum tubes now so tubes are not usually a problem. Other parts I have fabricated or I reproduce such as the dial scale done from a photo and Inkscape software. Sometimes I'm just out of luck however..

Maurine-Sounds good I hope I see you soon on the roads. Again, rest..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Dec 25, 2010 at 21:01:21 from 98.71.131.202

Merry Christmas, Steve.

From Rob Murphy on Sat, Dec 25, 2010 at 21:24:16 from 24.10.248.6

Pretty impressive times.Aren't you almost 40? Why don't you slow down and take it easy? You're best days are in the past.

No ulterior motive here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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

Easy 10 miles at 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2174.00362.40128.0038.302702.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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