| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1705.51 | 290.40 | 128.00 | 18.25 | 2142.16 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles in the snow. No watch or time. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Woke up rather early this morning feeling almost pulled out of my sleep and I had this thought come to mind that was like; "Steve, get out of bed and get ready to run". But my knee, I don't want to make this worse I told myself. No.. Get up now. Ok so I get up and I turn on my radio as I try to rub the sleep out of my eyes. And I hear a man telling the age old story of Abraham and Isaac also known as the "Ram in the Thicket". I remember my own Ram in the Thicket experience and began to ponder the meaning of this all. I felt a strong impression to renew my own spiritual comittment and to move forward again. So this morning I'm going to in a sense start over both in obedience to the Lord and to my training faith not wavering. AM-5 miles easy up to Walmart and back. PM-Easy 6 miles up to 13th/9400 and back. The good thing about snow and ice is that it slows you down and not only does that save you from falling on your can it also keeps you at an appropriate pace. I'm trying to put a positive spin on this but wow.. I'll sure be glad when spring is here:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 13th and 7th east. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 8.00 | 4.00 | 0.00 | 15.00 |
| Steady state run at 6-6:40ish pace. Alternating pickups for about a mile at 5:36-5:45 pace then back down to 6:30-6:45 pace for a mile in between. Two mile cool down afterwards for a total of 15 miles today. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile recovery run. 8-9/min pace. Trax loop. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles up 7th and 13th east. 8-9 min/mile pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 6.00 | 6.00 | 0.00 | 15.00 |
| Alternating 3 mile block runs at AT and back down to high aerobic pace. 1 mile quick cooldown and then rushed to work. Olympic Oval. Tired.. gotta get to bed. zzz... |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-Easy 10 miles at 7:30-8:00/mile pace. Down 13th east out and back. PM-Easy 6 miles at school on the treadmill. 7-8/min mile pace. 45:12 total. 7:32mi avg. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 5 miles up 7th east and back. 7/min pace avg. Easy 5 mile jog in the hood. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 2.00 | 3.00 | 0.00 | 12.00 |
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AM-Progressive run going 6:20-sub six pace for the last 4 miles nudging past 80-85% mhr. Indoor tread mill at 1% SLCC. Easy miles at 7:35 avg/mile. 2 mile cool down and some core work.
PM- No run.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 8-9/min pace. 7th and State loop. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles on 7th and 13th. 7-8/min pace for first 7 with last 3 miles at 6-6:30/mile. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 6.00 | 6.00 | 0.00 | 16.00 |
| Long steady state run at the Olympic Oval this morning. It was impossible to get accurate splits with everyone on the inside lanes along with the usual skating observer platforms that I just gave up and went by effort, and some 100 m splits on the straightaway. A large part of the run was at least sub six pace and faster at times however. I have to admit this is one time a Garmin would come in handy for sure. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 5.00 | 0.00 | 0.00 | 25.00 |
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AM-Easy 15 miles with 10 miles steady at 6:45-7/min/mile. Lots of rollies on this course this morning. Last 5 miles at 6-6:30/min pace. Ft Union/Draper loop via 7th east and Wasatch blvd. It was actually warm enough this morning that I could wear shorts:) AM2-10 miles easy 7-8/min pace. 7th and 13th east. I was a bad monkey today.. I took advantage of my day off and the warm weather. Time to finish a project now.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles with 22:32 for the first 3 miles and 19:21 for the last 3. 41:53 total time. 6:59 avg. 7th east out and back. PM-Easy 4 miles at 7-8min pace. 7th east. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
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Progressive tempo run with a quick warm up at 7-8/min pace then 4 miles at 5:33-5:40/mile and last 4 miles at 5:32-5:27/mile. 1% incline. Followed by a too short 1 mile cool down and then off to class. SLCC TM. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM-Easy recovery for 6 miles at 7:30-8/min pace. 7th east out and back. PM-4.5 miles easy on 7th east. 7-8/min pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 6:30-7:30/mile. Up through Dimple Dell area. I think it's time to make some adjustments in my training. I was looking at the ratio of AT miles vs aerobic base mileage, too many miles at threshold pace.. I love to run hard but this is getting kinda ridiculous so instead I'm going to change up some workouts to get things where they need to be. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| Steady state long run for 17 miles building from 8/min pace down to 6 min pace for the last 10 miles. Practiced form and efficiency while monitoring heart rate and effort changes. SLC marathon course on the Cottonwood Heights-Murray section and back home. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles today./6:45-7/min pace. 34:46. Mileage step back week. I'm off now to see the Karl Bloch art exhibit at BYU! For those of you who don't know who Bloch was; Karl Bloch was a religious 19th century Danish master painter who studied under the Italian masters. Bloch created over 200 works of art for various churches and the Danish royal family. Many of his works are familiar to the members of the LDS church as they are found on many church publications such as the Ensign as well as others. Very unique pieces as they have a gentle, meek and compassionate style that not only reflects Bloch's personality but also embody's the character and spirit of the master himself. If you ever have the opportunity to be down in Provo the exhibit is a must see in my opinion.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Indoor track for 8 miles and 10x100m pickups at mile pace effort. Sadly to say it is not as fast as it used to be.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.00 | 3.00 | 0.00 | 8.00 |
| Steady progression run for 8 miles on the treadmill with 2 at 6 min pace and 4 at 5:48-5:27/mile. 1% incline. SLCC treadmill. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 7-7:30/mile pace. 7th and Sandy library out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 miles this morning at 7-7:30/mile.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 5.00 | 5.00 | 0.00 | 21.00 |
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AM-Steady state run with 5 mile shakeout at home and then 10 miles at the Oval. Nudging that AT line again back and forth every other mile or so between 6/min and 5:30-5:40/mile pace. Rush to work now. PM- Easy jog for 6 miles after work. Feel flat as pancake this evening and not eating enough to recover properly didn't help matters at all.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Mapped out the distance of various points with the truck on the SLC marathon course and picked out some bottle drop off points for next weeks long run. 8 miles easy for an hour today. Completely missed church today however I do feel better for the extra zzs now. Next week.. Don't judge me as I'm not perfect, far from it in fact. I was just so stinkin tired last night for some reason:( |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
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AM-Progressive run 6 miles. 7:20, 6:20, 6:08, 5:52, 5:46, 5:32. 1% / 6:10 avg. TM. at school. PM-4 mile jog at 8/min-7:30mi. Looked at Paul Tergat's stats today and found that he is the same ht/weight ratio and BMI given I'm an inch taller and 2 pounds heavier. Jeez..Why can't I run 64/sec 400s for 6 miles? I'd settle for just 74 sec.. LOL!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy 12 miles up to Dimple Dell via Bell Canyon and back. A little nippy to put it mildly. 7-8/min pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
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AM-Easy 10 miles at 6:30-7/min pace . TM. Too early. PM- 2.4 miles easy to work. Had to because of transportation issues. I shouldn't get too frustrated because the dang thing has more miles than the Starship Enterprise.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 7.00 | 1.00 | 0.00 | 10.00 |
| High aerobic down to steady state for 10 miles with 8 miles at 5:50-6:00/min pace with last mile push at 5:33. Indoor track. Cooldown spinning on the bike. Lots of stretching especially hip adductors.. The right one is not giving me good range of motion for some reason. Alignment? |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles with last 4 at 6:30-40/mile pace. 7th out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy 12 miles at 6:30-7/min pace with 10 30 sec strides at the end. 7th and 13th east out and back. Between my wife's work schedule and my work schedule, trying to finish a project for someone plus stupid errands, my long run just didn't happen today. Sheesh! Oh well I got 70 miles in this week. Hmm... I'm beginning to think this is a young single person's sport maybe? NO WAY! Eye of the Tiger baby.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 6:30-7:30/min pace @ 1% TM at school. First 2 at 7-7:30 with last 4 at 6:30/mile. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 7 mile jog. Ft Union out and back. PM-Easy 5 miles late last night. TM. 7-7:30/mile pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 5.00 | 3.00 | 0.00 | 15.00 |
| Steady state for 15 miles up to the canyon and back home. Easy up and then faster going down. Time went by quick on that one for some reason. Just really enjoyed being out and moving today. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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AM-10 miles at 6-7:30/min pace. Nice day even with the chill in the air. I am surprised how good I felt today as I got more into the run especially considering yesterday's longer distance run. I think I must be starting to absorb some of these miles finally:) 7th east 9400 south eastwards out and back. PM-No run. What I did today was plenty I think especially in light of the time I got home from work. The one thing I really don't want to do this year is overtrain.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 mile jog. 7:30-8/min/ pace. 7th out and back. PM-More easy running for 5 miles total. 7:30-8/min pace. 7th via Cafe Rio out and back. Late night run. Tired..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 6.00 | 3.00 | 0.00 | 18.00 |
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Long MP run. Easy for the first 8 miles up towards Draper parkway and then progressively pushed down the pace in the last 9 miles. 1 mile cooldown. Maybe count that one later however I don't like counting junk miles.. 17 miles total at 5:32-7:35/mile pace. Dang, it was so nice out today that I wore just shorts and a long sleeve shirt.:) Up Draper Parkway trail and back. 18 miles total including cool down. 1:58:25 total time.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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AM-High aerobic twelve miler. First six easy at 7-7:30/mile. Last 6 miles at 6-6:30/mile steady. 7th and 13th east out and back. Another nice weather day:)
PM- No run, played with the boys and listened to a radio that I worked on a bit more this afternoon now that I had some time to myself. This is a Crosley 515 superhet from the Depression era with five tubes, AM broadcast and an old police (shortwave) band. Not the best photo as it's from my webcam but you get the idea.. One of my favorites now and even more so than the larger RCA tombstone model that I have.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy aerobic 10 miles at 7/min pace or so. Ft Union/Sandy loop. PM- Another no p.m. run. I had a honey do list with a dozen things on it this evening like fix a sink disposal, various errands of my own, go get a furnace filter and re-fabricate kitchen drawer brackets which my 8 year old kindly broke while climbing on them looking for "treats" to name a few. So.. I was busy. Cest la vie..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at 7-8/min pace. Up toward the canyon and back home at lunch break on 94th. Busy day to say the least.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miles on 7th. 6:30-8/min pace. 7:12 avg. PM- Very late run tonight. Easy 5 miles on 7th east 7-8/min pace. That couch is looking pretty good right now. zz..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles with 4 at 7-7:30 pace and 2 at 6/min pace. Rio loop + .3 mi. PM- Easy 4.5 miles total with some stride outs. 7th east and common grass. 7/min pace or so.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.30 | 0.00 | 6.00 | 0.00 | 21.30 |
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AM-Tough medium distance run with AT segments. A total of 13 miles in pouring rain, wind, everything you need to kill yourself off for the day! 3x2 miles progressive in pace. First set of two up and last two sets down with 2 min easy running in between sets. Up 8600 s to 9400s and along 1300 east toward the canyon and back. Not sure of the pace going up but the last two coming home (flat to rolling with .5 down were in 10:42). Two mile cool down at 7-8/min pace. PM- A 2.3 mile run to work. Body feels pretty good all though the core definitely needs some work. (back is kind of tight for some reason today..) But I've found a nice balance of intensity and distance so maybe a small boost in mileage is in order now. All in all a good solid week of training I think. PM2-Easy 6 mile recovery jog/run on the TM late tonight. 8/min pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Easy to medium 12 miles with 4 at 6:30-45ish and 2 at 6/min pace or so. 7th and Ft Union via the rec center. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.00 | 4.00 | 0.00 | 12.00 |
| Hilly 12 miler with 10 miles of fartlek. It was definitely a good strength building run for sure. Sandy bench area via 7th and up 9400 s. Rio. I also saw Hyrum's Utah Valley Marathon poster on Quarry bend right by Cafe Rio. I can't believe how much that race has grown over the last few years. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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AM-Progression run for 6 miles total at 6:10min pace avg. Last 2 at 5:10-5:20/mile SLCC TM. PM-Just way too busy with work, school, wife working graveyard shift and kids=NO RUN:(
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 3.00 | 3.00 | 0.00 | 21.50 |
| AM-Steady state distance run with miles 4-10 alternating pace every other mile going from sub six to 5:30/mile pace and then back to just over 6/min pace. Easy miles at 6:30-7:30/min pace. Core work with crunches and back raises after. Draper trail head out and back via 7th and 13th east. PM- Easy aerobic 6 miler at lunch. 7-8/min pace. Ft Union out and back. Felt pretty loose considering the previous workout. But I had some good solid sleep last night and that made a HUGE difference today possibly. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 mile recovery jog/run. 7-7:30/mile. Recovery pace is really coming down now for a given hr. I'm feeling pretty pumped about this:) 7th east out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 10.00 | 3.00 | 0.00 | 18.00 |
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Morning trek to the Oval for weekly turn and burn in what seemed like an endless march in circles. I actually managed to pull out for 18 miles again this Saturday and after a fairly fast one mile warm up I then began the 3x2 mile AT tempo. Ok, so.. My first lap splits were at 1:25-26 which if my math is correct converts to roughly around 5:15-17/mile pace and a 1:27-28 second/lap (5:20-5:23) on the next mile. (11 laps = 3 miles.) @ 442 m per lap. The pace felt fine I think I just felt kind of flat and out of gas and this was probably because of the overall faster and higher mileage this week. In light of that I decided to cut the session short to 3 miles and then proceeded to run up to investigate the identity of a lady I kept seeing running the other way. Sure enough it was Rachel aka RAD from the blog. We had some good conversation and I ran with her for a couple of miles and then also with her friend whom I found out was an electrical engineer and a really nice guy. Always good to meet new faces here. Ok .. I'm not really into writing long and winded blog entries so time to cut to the chase; I managed to finish the rest of my run at 6-6:30/mile pace with the last miles at sub six a short cool down mile. Next week I think it might be time to just maintain the mileage but shift the emphasis to some short speed sessions with full recovery for a couple of weeks. Hopefully this will wake up those fast twitch fibers some more. The 5k is not a lope after all. Out..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 6 mile jog on 7th and 13th. Some pickups toward the end and some stretching. Yet another very windy day. PM-Easy 10 miles on the Ft Union/Sandy bench loop. 6:30-7/min pace. If any one is interested you might want to go the Let's Run website and read the article on the Japanese runner who just ran a 2:08 and then proceeded to pass out at the finish. You might say so what it happens now. Consider that the guy also works full time, has a 29 min 10k pr and is not sponsored. I don't know about you but reading that just makes me even more determined. I like that guy he is definitely one gutsy runner..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 4.00 | 1.00 | 3.00 | 16.00 |
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AM-10 miles with short fast speed play from traffic light to traffic light. 9400s and 7th east out and back. PM-6 miles with 4 steady at 6/min-sub six pace or better after warm up. This one reinforces the previous one. I read somewhere in RT that if you can do another high end aerobic run after a hard session it's very effective in turbo charging your aerobic fitness. I had pretty good luck with this in 2007. Out. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM-Easy 10 mile recovery run at 7-7:30/mi. JRT out and back. Just relaxed and enjoyed one heck of a beautiful morning and just overall an awesome day to turn 40. Hello masters division! PM-4 miles TM @ 7-8/min pace after work tonight. Had to cut short because of studying for school and putting kids to bed. Priorities you know. Man I'm feeling a little overwhelmed and tired tonight. On a side note I just got through reading the site front page and message board on Lets Run about a BYU team member being kicked off for violation of the honor code. I have two words to say about what was said how it was put forward; NO CLASS.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM-6 miles easy at 6:30-7/min pace. 7th east out and back. Soggy.. and tired. Time to get some more studying done. PM-Easy 4.5 miles at 6:30-7/min pace. TM.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 1.00 | 5.00 | 0.00 | 15.00 |
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AM-10 miles with 5 miles of AT running in the middle on hills. 7th and up/down 9400s out and back. PM-Easy 5 miles late tonight up to Walmart and back home. 6:40ish -7:30/mile pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 10.00 | 2.00 | 1.00 | 16.00 |
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AM-16 miles fairly hard with an all out progression in pace at the end. Last 4 mile stretch from 1600 east in 21:09. 2 miles downhill and 2 on the flat. Very pleased with today's run especially since I was dragging a bit in the first miles. Probably a result of running more mileage and yesterdays tempo run. Short cool down and some core work. Out. 16 miles total. 9400s and Wasatch Dr. As I'm writing this my kids have just tipped over the fish tank so time for a major clean up now I guess. Welcome to my world arghh!! PM-No run tonight. I guess I could roll out some junk miles on the mill but I just don't think it's necessary in order to hit that nice round 90 mark. Besides I'm feeling a bit sore and fatigued from the last couple of days anyhow. Time for bed.. Out.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 7.00 | 3.00 | 0.00 | 12.00 |
| AM-Progressive MP/LT run for 12 miles total. MP for 7 miles at 5:30-5:45@1% and 3 AT miles at 5:17-5:21. SLCC TM. Crazy day again especially with anxiety on things lately with school. Just not enough hours in the day.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 mile recovery jog. 7th east and State loop. PM-Easy 6 miles. 7/min pace. 7th and Trax loop.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| AM-7 miles before school with last 3 at sub 6/min pace. PM-6 miles late with last 3 miles at 6-6:15/mile pace. 7th and 13th east out and back. Dark and dangerous with a vehicular near miss tonight. I need to get some reflectors if I'm going to keep doing this crap. A good solid 40 min run though. Out. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 8.00 | 2.00 | 0.00 | 20.00 |
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AM-Steady state progression run for 14 miles. It's all I had time for today:( Needed at least 15-17. Oh well it was a good solid workout I guess. The run had 8@MP effort with the last 2 at 5:27-5:30 ish. All out but a little slow with the crosswind plus some cumulative fatigue. It was on a new bench course but with no mile markers so no splits but probably slower than last week. Freaking tired and I still have to get to work! Violins please.. LOL! Going to need to take a real easy day tomorrow for sure. Out. PM-6 miles easy tonight on 7th out and back. 7:18/mi avg.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM-10 miles at ok pace. 7th and 13th out and back. Windy again.. Good resistance training however it doesn't bode well when your trying to take a recovery day. Just can't stand that electric ratmill. PM-Easy 4.5 miles total tonight on 7th east.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
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AM-Long run for 22 miles. No accurate splits.. Sandy-JRT-Murray-Millcreek-Cottonwood Heights-Ft Union-Midvale-Sandy-Home! Easy-medium effort with last 4 miles medium-hard. I needed to just run and enjoy the scenery for a change. PM-Nah.. That's enough for today:) Moving to more mileage next week with more of a focus on easy aerobic miles and less AT work but also with some longer and faster mile repeats just to change the empahasis and stimulus pattern. I find that these occasional change-ups keep the body constantly challenged and adapting when I do this from time to time. It might make me flat for a while but it's like Lydiard used to say; "You will be running slower in the beginning when they are running faster, but in the end you will gain victory when the really important competition comes later on." I can only hope that maybe this will prove out for me eventually. It would be nice to win again for once:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy recovery for 10 miles this afternoon out on Van Winkle and back. 7-8/min pace. Don't like to run on Sundays but some days I need to.. My deal.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 4.00 | 2.00 | 0.00 | 26.00 |
| AM-Easy-medium 18 miles with 6 miles of fartlek. 7th and Draper trail. PM-Easy jog/run for 8 miles at 7:30-8/min pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 1.00 | 0.00 | 0.00 | 21.00 |
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AM-Easy 8 miles on 7th out and back. PM-Easy 13 miles at 7-6:30/mi pace. Devoured giant plates of pancakes and eggs until I fell asleep:) SLC marathon course Murray/Holiday area and back home.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM-Easy 10 miles without watch up 9400s and back. Luckily I missed the rain today. PM-Easy 10 miles again on the TM. Yawn.. 6:30-7:30/mile @ 1% incline. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 6.00 | 2.00 | 0.00 | 29.00 |
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AM-Steady state run with last 6 miles at 6-sub 6/min pace. 16 miles total. SLC marathon course. Feeling stronger just not speedy.. PM- Easy 6 mile jog after lunch on 7th out and back. Spring break is awesome.. I can't believe the weather in March this year. Gorgeous and Unreal! Except for yesterday afternoon.. PM2-Easy 7 this evening on the JRT. Ran into Demetrio on the trail and had a good conversation about the old days and the upcoming circuit. Time really flew by on this one but also felt out of gas which is good because that's what I wanted to accomplish today. The goal is to somehow build the body's ability to store glycogen. I can't believe Spring break is almost over!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 miles on 7th and 13th. 7:06/avg pace. Feeling the mileage today. PM-Easy 6 miles on 7th and 13th out and back. Whew.. windy.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 2.00 | 1.00 | 0.00 | 12.00 |
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AM-Progressive medium distance run with last 3 miles hard at 5:40-5:18/mi. Ft Union and 13th east. Decided against the long run this morning in light of the race next week. I was on track for 140 miles but I'd like to score at least a few points on Saturday. PM-No run just pizza, cookies and M@Ms:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
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AM-Easy 6 mile jog early this morning. 7th and 9th east loop back to 7800s. PM-Easy-med 10 miler 6:30-7/min pace. 7th east and treadmill. Had to get home early tonight. Besides I am really sick and tired of this cold wind.. Grr!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 10 mile shake out run and unfortunately this is no time to cut mileage too much. Run time was a 7:03/average with 6x100 m hill strides both up and down. Usual 13th and 9400s route. A bit chilly today it seemed. PM-Easy 6 miles on 7th. 6:46 avg pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 1.00 | 1.00 | 1.00 | 6.00 |
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AM-6 miles with a 3 mile tempo and heart rate time trial. Starting out at 5:44/mi then 5:21 and finally a 5/min mi at 1% incline. SLCC TM. Some residual fatigue from the mileage but it is to be expected I suppose. PM-No run. A Co-worker of mine passed away today and has left me not feeling up to much of anything right now. And that is all I have say. Out. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 7 mile jog on the treadmill. Tired and a bit under the weather today.. PM-Easy 5 mile jog with my boy on the bike after the rain cleared up. It reminded me of when I did the same with my Dad, only it would be up and down City Creek canyon in July while carrying water in a pack for 16-20 miles. LOL!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles at 6:30-7:30/pace. Cut it short because I had to get to work. Stupid snow!! PM-No run but a big mileage day tomorrow I'm thinking.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Race: |
Run with the Leopards (3.1 Miles) 00:16:14, Place overall: 14, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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Wow.. I got taken to school today. It's ok though I had some serious mileage fatigue under my legs that did not help and perhaps just don't have the kind of fitness I need to go under 15:30. Maybe it will come eventually and maybe it won't. Doesn't matter right now because it was good to get out and race one again as it has been since 2009 I think since I last run one of these. Great fun!I was glad to meet and get to finally talk to John Rosswog for the first time. Hung out and talked with so many others also. Talked over my training with Demetrio and realized there have been some mistakes along with some unrealistic expectations. There will be some changes made for sure now. It's interesting how getting an unbiased outside opinion can really help. But overall it was fun and I have to say I got my lunch taken from me today!
You know I may be an American first but lately I have really come to admire the strength of not only Japanese elite runners but also the people of Japan during the recent disaster crisis. So I have adopted the rising sun and Never Give Up! slogan of the Japanese people as my own motivational tool for a little while.:)
Never Give Up!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Easy recovery for 7 miles. Just relaxed and let the body dictate pace. 7:30-8/min/mile. I actually made it to church today. Unbelievable.. But it was good experience for me as I'm finding myself more and more wanting to be on the right side of the line. We all know the world is just getting absolutely bonkers now days and the strength and peace I feel being there is the only thing that seems to make sense to me right now.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 mile jog/run. PM-Easy 6 mile jog. 60-70% mhr.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 1.00 | 3.00 | 15.00 |
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AM-Easy 6 miles very easy with some 10 second pickups and stretching. 1500 east area. 60-70% mhr PM- 8x800 meters at the oval with Wasatch Athletics track club. Had a great time with them all and ran a hard but good and controlled workout. Intervals started in the low 2:30s slowly increasing to 2:26-2:27 at the end with one 2:25 in the middle. Rest was 442 meter jog. Almost a 1 mile warm up ( I got in a bit later..) plus some additional cool down mileage and light stretching.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM-Easy 4 miles easy. SLCC TM. PM-No run. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 8.00 | 5.00 | 0.00 | 23.00 |
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AM- 6 miles at 75-80% mhr. 7th and 13th east. PM-17 miles with lots of 5 min fartlek. The workout went really well for the first dozen miles but the stomach started to rebel on me after mile 12 and I was forced to walk some on my way back. Probably way too much dairy product lately.. Just as an example I put away almost an entire half gallon of chocolate ice cream the other night at 2 am! Good thing I had the day off Ugh.. :(
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-6 miles on 7th out and back. Some pickups in the middle. PM-4 miles on 7th out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.20 | 3.00 | 2.00 | 0.00 | 19.20 |
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AM-10 miles with fartlek consisting of LT/MP pickups Canova style as usual. Quite gusty and windy especially going up 9400 and 13th east. Once I came back on 7th however I got quite the ride from those tailwinds..:) PM-9.2 miles easy after work out and back in cold rain and wind. What fun.. But I'm glad I went out instead of the mill tonight. Sandy bench via 8600s.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-Easy 10 miles. Ft Union/13th east. Snowy again.. The funny part is that it cleared up on my last mile coming home. Oh well.. The whole time I saw so many people in cars dressed up for conference it got to my head a little. Does this make me a sinner? Do I really honor the Lord the way I ought to by running on Sunday? I hear so many different opinions including those from my own church that it's hard to really know. For those of you who really know me I think you know why I run on Sunday.. However, that being said I take my shoes off with still another uneasy feeling on another Sabbath:( PM-Easy 5 miles easy on the mill at home. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 4 mile jog. 7th/8600 s out and back. Starting my taper for the SLC Marathon now. Cross my fingers.. PM-Easy 6 miles on the mill after work. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 3.25 | 18.25 |
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AM-Easy 10 miles on Foothill and Sugarhouse practicing different pacing on certain sections. This coming marathon will be more of a dry run this time around mainly because I just don't believe that I have enough 80 plus mile weeks in the bank for much else. However that being said I do believe I can make a strong showing with the amount of work I have done so far. I can not recall a time since 2007 that I have trained this hard and steady. Well.. at least for a 3 month period. Just have to pick a goal and not go in expecting anything too lofty such as a win. In any event it should be fun and especially now that as I get older I run more and more with the idea of just relaxing and having fun for once. So that leads into my other idea of a successful marathon; one where I can finally recall and appreciate the scenery also! LOL! By the way I am tapering albeit a very subtle one:) I'm having too good of a time just running lately. Gee that's a switch huh? PM-Track workout with Wasatch Athletics at the Olympic Oval tonight. The workout consisted of speed changes with 1x mile in 5:09 and 10x400 (missed the second 400m due to a emergency bathroom stop..) So 9x400m in 71, 67, 71, 69, 70, 71, 68, 70, & 66. Felt a little sluggish at the beginning of the workout however it did get better as the workout progressed which was a good sign especially with a 66 last quarter:) On another note after talking with a friend tonight about the workout and our kids I realized it's time to cut back and start spending more time with my kids. He always reminds of that and I'm glad because he's right; they grow up so fast and they are but only young for a short period of time.. I'm getting better at it however it's still one area I struggle on a bit.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 mile recovery jog today. Felt ok considering the workout yesterday. School treadmill. PM-No run. Just rest and lots of Chili and cornbread. Yum.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 mile jog. 7th out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 mile jog on the mill watching CNBC and the budget battle. I felt a little nauseated afterwards however it was not because of the workout.. Are you freaking kidding me? Our country's very future is at stake and those cone heads on Capitol hill are playing politics over a what really amounts to a band aid anyway. Cut the budget or shut it down I say. Disgusting mess.. Out. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.00 | 2.00 | 2.00 | 0.00 | 23.00 |
| AM-Easy 10 miles on 7th and 13th. Why do I feel so sluggish today? HR is ok, pace was ok, avg at 6:55/mile. I just don't feel right for some reason like there is no pop in the legs or something. Ache in my hip and my knee also. Really strange.. Cold weather maybe I guess I don't know. PM-13 miles after work with fartlek pickups in the middle. Out to Cottonwood down VanWinkle and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles jogging with one mile pickup at the end. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles this morning. As per the coach's instructions. Yesterday was also supposed to be six also but with no second car I have been forced to run to work! |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off. Nice for a change.. Really debating on some things concerning Saturday though. Might be good to move down in distance on the event maybe? I'm not really convinced it's the right time for me to run a full marathon yet. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 miles with pickups. I need to just remember to run my own race. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Race: |
Salt Lake Marathon (19 Miles) 01:56:25 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
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I really dreaded having to write this up today. I don't know what to say except that it just did not workout the way I thought it would today. I did learn some things about my physiology however that is really making me wonder if maybe I should just hang up the racing shoes and focus on other areas in my life. I don't want to write anything to lengthy today and besides I'm just not in the mood to elaborate or create excuses for myself. It would just further enlarge the problem and make me feel all the more disillusioned. So in a nutshell it was like this; I never really felt strong from the start however about the time I started taking gels after mile 7 I felt very strong up until mile 17. For some reason I just could not control the wild swings in blood sugar levels I was feeling and to top off all of that my hip was bothering me and my achilles tendon was stinging me. Jeez! what else could go wrong I thought to my self! Definitely not healthy in so many way ways. You know I'm feeling old, frustrated, and just plain broken down... I have trained at my limit in the past 3 months and perhaps past it also. I don't know if thats the problem or perhaps a combination of things however I do have my suspicions concerning the blood sugar issue. What to do? I just don't know at this point. Right now I'm just feeling sheer frustration:(
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles this morning. 7:36/avg. I'm not even freaking sore today! What gives? I wonder if Tim Noakes is really right after all with his theory of the central governor and it's relationship to the number of hard marathons you have run in the past. The theory being that the more of them you run in a lifetime the slower your times will become after a period. Gave me something to think about on this mornings run thats for sure. Ugh.. Very depressing thought.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 7th. 7:10/mi avg. Ankle is sprained and stings a little but improved by mile 3 which is good. Ice and IB again. I can only think of the words of Paul that I heard earlier on the radio this morning. Romans 5:3-5 "but we glory in tribulations also" over and over it stayed with me on the run. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 6 miles on 7th. 7:06/mile average. Legs feel really zippy but I have to keep things sane. Still getting stinging in the heel though but it doesn't seem to be getting worse. Knock on wood.. Just keeping it easy and real for a while. To help speed healing I think I'm going to go get a book on vegetarian nutrition and possibly change to a gluten free diet also. But slowly.. That is NOT going to easy at my house especially with Easter coming LOL! Bring on the PEEPS! PM-Easy 6 miles this afternoon at 7-8/min pace. Warmed up slowly again to loosen up the tendon and felt ok. I kept thinking to myself you know as tough as it was I'm glad I bailed on Saturday. I lived to fight another day.. Too many races have I gutted out only to have paid the price later in prolonged recovery and with a lot of downtime. One race resulted in feet so torn and bloody from the downs of Deseret News that the nurse at a med tent thought that stitches might be necessary! I did not walk for 2 days afterward LOL! No.. This was definitely a smart and wise decision this time. PM2-4 miles on 7th and trax at 6:30-7/min pace. Felt good:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles this morning up 7th and 9400s. Felt dull and achy around the ankle and now it's pulling on the lower calf muscle more. It became so tight and sore by the time I got into work I was limping. After talking to some friends at work I think it's time to pull the bike out. Maybe I'll take it out to the copper mine and back. Who knows it may be the best thing for me right now. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
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Finally, injury free! almost.. Going to see the chiropractor and hopefully get some relief with this piriformis issue. 5.7 miles total with pickups. By the way while I was gone this is what I did with my time to be productive.. A tough restoration. Along with some other projects:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miles up 7th and 13th. PM-Easy 5 miles in the heat which actually wasn't too bad considering the time of day.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Stayed home and did some reading instead. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM-5 miles with 3 miles of fartlek. Last half mile in 2:31. Hip stretches, crunches and push ups afterwards. 7th east out and back. Easy-medium run of 13 miles along Deseret News route. Maybe next year. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM-Easy 5 miles out and back on 7th. PM-No run. Busy finishing a project for a client. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Another busy day this time cleaning the house so only one run today. A nice solid 3 mile tempo run in the middle of a six miler. 16:57 for 3 miles at lunchtime. 6 miles total along 7th east loop. Ab workout and pushups after. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 30 minute recovery run today for 4 miles. That is all.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles today. 13th east loop. Starting to gain some muscle in my upper body with the pushups I've been doing the last couple of months. Nice.. I'm tired of being skinny! |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Up to the Sandy bench area this evening and back down for 10 miles. Some long pickups of about a mile each for 3 miles coming back down. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-Easy 5 miles up 8600s and 7th east. PM-Easy 10 mile jog on 7th and 13th east out and back at lunch. I put my morning run on tomorrows entry! This is what happens when you have kids distracting you all the time..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy to medium effort for 5 miles. 7th and trax loop. PM-Just an easy 5 miles again on 7th. Busy working on the van this afternoon. Got tired of hearing the wife complain about not having the windshield wipers work along with no ac. I swear it never ends with this vehicle.. I shouldn't complain though as we got a smokin deal on it from a really good friend of ours.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles up to Altaview hospital and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Had to get out for a few easy miles this morning.. Our 15 year old cat named Callie is slowly fading this morning and is probably not going to make it the rest of the day. I have not had a pet die so this is a new experience but I have to tell you I now understand what people mean when they say it's like losing a member of the family. Feeling so very sad today:( |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 miles on 7th east out and back early this morning. 42:07/7:01 avg pace. Wow.. I need to start running every day at this time of the morning. Nice and cool with no gusty hot winds to contend with. PM-Easy 6 miles at lunchtime. 9400s course. Warm and windy on the way out. Starting to feel some strength and fitness come back. Need to just keep plugging in the base mileage like this everyday now. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 miles this morning on the Rio loop. 42:36/7:06 avg. Swallowed a bee! yum.. Luckily I was not stung but it freaked me out a bit at first. PM-Easy 6 miles quick with a pickup in pace to 6:30/mi for the last 3 miles. 40:42 total time. 7th and Altaview hospital out and back.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| Out for 10 miles with 4 miles at 5:45-6:15/mi toward the end. 7th and 13th east loop course. Push-ups and ab work also afterwards. Finally my SI joint is opening up after seeing the chiro and stretching every day. I have a few things to say about things lately but then again I may not. I will at least wait for a while.. Definitely need to post a new profile pic though. Hmm.. This one doesn't really work or does it? |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles today on 7th and Ft Union. 7-7:30/mi pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 10 miler up 9400s and back. 7-8/min/mi pace. PM-Easy 6 miles at 7/min/mi pace at lunchtime. Up to Altaview and back down. Toasty.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
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AM-Easy 6 mile wake up run on 7th east. Mainly at 7/min pace. Picked up the last mile in 5:11. Hopefully I can get in something longer later today.. PM-No run today. Busy.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to church this morning. I felt the spirit particularly strong today and had a little bit of a moral inventory taken on myself. One of our talks was on pride and how it does not only affect the rich and successful but also those of us looking from the bottom up. I am guilty as charged in that area lately but have come to realize that my worth as person isn't based on the number of medals and trophys I have attained or even my income. Don't get me wrong not all pride is bad, but there is a fine line between the good and the bad kind if we don't keep our desires and wants in line with the Lord's. If not the devil will surely lead us to his sense of pride.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 10 miles on 7th and 13th south loop. PM-No second run today. My wife Kim suddenly came up with the idea of going to Lagoon today. Second workout in the afternoon heat? Or.. Lagoon with the family I said to myself. Nah.. Lagoon wins hands down every time. Have you ever ridden this new ride they call "Wicked"? Wow that thing gave me headache! One guy told me that at some points it will turn you at about 4 Gs. No wonder it rattled my brains.. We had a real blast though:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
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AM-Easy 10 miles up 9400s and back. PM-Easy 5.4 miles on 7th and Ft Union loop. No watch again. Just easy running concentrating on form and economy. Stretching, pushups and situps after. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM-Easy 6 miles on 7th and 13th east up towards the Hospital and back. No watch. Speed changes in the middle. PM-Easy 4.5 miles after lunch. T.M. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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Easy-medium 6 miler this morning on the Rio loop. Last 3 miles at 6-6:20/pace. Probably my only run for today as it is a hectic one. Our other vehicle broke down and I have to find a way to go get it and work on it today. We have a saying now at our house; "If it ain't broke, it aint ours." Long run tomorrow hopefully:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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AM-Long run for 16 miles out into Draper and back via 13th east and State street. Last 5 miles were at 6:20-6:30/mi. Felt very smooth and light today for some reason. PM-Easy 6 miles on 7th east at lunchtime. I now have over a 1000 miles on my Lunar Racers and they look it too.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 5.00 | 1.00 | 0.00 | 11.50 |
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AM-Easy-medium 6 miles on the Rio Loop. Picked it up on the last 3 miles at 6/min pace seeing that I will have tomorrow off anyway. Strides afterwards. PM-Easy 5 miles after work last night. First 2 miles at 7-8/min pace. Picked up the last 3 miles at sub six min pace. Last mile in 5:38. Not spectacular but it felt ok.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM-Easy distance for 10 miles on 7th and 13th east out and back. PM-Easy- medium 6 miles on the 8600s loop down to State and back. last 4 at 6:40-7/min pace. A little warm and windy this afternoon. One mile jog after with stretching, more pushups and crunches later..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles on 7th this morning. Just more easy base miles. No watch. PM-Easy 4 mile jog on the grass at lunchtime. Hot..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
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AM-Medium 12 miler with the last 6 miles at MP effort. 7th and 13th east out and back. PM-Medium intensity 6 miler up 9400s to the hospital and back. 75-85% mhr. Hot and very sweaty. Bleh.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles on 7th east and 8600s. PM-Easy 4 mile jog on the grass again. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 3.00 | 3.00 | 0.00 | 15.00 |
| AM-3 mile shakeout run. No time for more this morning. PM-12 miles with fartlek at the end. Miserable heat this afternoon as the thermometer said 100 degrees? Yuck.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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AM-Out and back on 7th east for 6 miles. Went out real easy for the first 3 and felt strong so I followed up the last 3 miles at 6-6:10/mile pace and closed on the last half mile at 2:31. I ran pretty hard yesterday so I'm a bit surprised that my legs felt this good. Off day tomorrow anyhow. PM-No run. I'm golden with 76 miles this week anyway. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 6 miles at 6:30-7/min pace. Up to 13th and 9400s and back. PM-Easy 6 miles on the Rio loop at lunchtime. 7-7:30/mile pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy-medium 10 miles up 9400s. Practiced form with some speed changes up and down the hills. Stretching and ab work with push ups after. PM-Easy 6 mile jog/run at lunch time. Rio loop. After much thought I have come to the decision that I need to go and run TOU marathon. I'm not going to compete because I'm not in that good of shape but just go run a good marathon and enjoy it.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM-Easy 6 miles on the Rio loop. PM-Easy 4.5 mile jog/run on the treadmill tonight. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 3.00 | 1.00 | 0.00 | 19.00 |
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AM-Easy distance run of 13 miles out towards Draper and back. PM-Medium 6 miler on 7th and State. Picked up the last 4 miles in progressive increments. Felt really strong on this one and it was really strange also how the heat bothered me more this morning than it did this afternoon.. Hydration level maybe? |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 10 miles on 7th and 13th east out and back. Just making another deposit in the mileage bank.. PM-Easy-medium pace 6 miles on the Rio loop. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles on 7th east. Picked up the pace on the last 2 miles. PM-No run with tomorrow being a long run day. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.50 | 3.00 | 0.00 | 0.00 | 25.50 |
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AM-Easy-medium long run. Midvale-Ft Union and up through Draper township via 7th and 13th east out and back. Picked up the pace on the last 3 miles other wise kept it nice and easy this morning. Almost perfect running weather this morning:) PM-Easy 5 mile jog after work. tired.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles out on 7th and back. Felt ok just a little out of gas I suppose. Nothing that some serious carb intake won't cure though. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM-Easy 6 miles on 7th east out and back. Stretching and core work after. PM-Easy 12 miles at 70-75% mhr. 7th and 13th out and back. 10x30 sec strideouts.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy-medium 6 miles on 7th east out and back. Watched some videos of Ryan Hall's stride mechanics last night. I usually don't like to copy other runners form however I did practice dropping my arms slightly below my waistline. I noticed an immediate ease in my form and energy expenditure while doing that. It was like, why didn't I do this before? PM-Easy 4 miles on 7th and 8600s. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
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AM-Easy 6 miles on the Rio loop. PM-Easy 6 mile jog on 7th and 13th east with speed changes. Medium long run tomorrow.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| AM-Easy 14.2 miles on 7th and 13th east out to Draper and back early this morning. Picked up the pace for the last 4 miles but nothing big. Kept it under control at around 6-6:30/min mile pace range. AM2-Easy 6 mile jog on 7th east out and back. Ate a ton this morning for some reason.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles this morning. Up 8600s to the park and back. Not much to say today but a lot I did think about. Dang.. Now I sound like Yoda or something. PM- No run. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 4.00 | 0.00 | 14.00 |
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AM-10 miles with the last 4 miles at 10-13 mile race pace effort. 7th and 13th east out and back. Felt really good on this one at the end:) PM-Easy 4 miles on 7th after work. Cool and relaxing. Love this time of year.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.11 | 0.00 | 0.00 | 0.00 | 9.11 |
| Easy run for 9.11 miles in remembrance of those who fell on that day.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
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AM-Medium 10 miler on 20th east out and back. 75-90% mhr. Rolling hills with 3x2 miles at just a bit faster than MP effort at the end of each interval. Getting stronger it seems now as this run felt pretty good today. PM-Easy 2 mile run on 7th east.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles today on 7th and 13th east. Kind of sick today, must have been the salmon pesto last night. Nice and cool with the smell of autumn approaching.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy-medium 10 miles 75-80% mhr for the last 5 miles. Jogged up 9400s towards the canyon and back. Just one run a week for now to let the body recover from the mileage buildup. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 4 miles on 7th and 90th south. No time for more. PM-Easy 6 miles tonight on the Rio Loop. Needed the extra miles. Just going 4 miles seemed kind of puny I guess... Stretching afterwards. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 3.00 | 3.00 | 0.00 | 21.00 |
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AM-Long run up to Draper trail head via 13th east and State. Alternating miles at MP/AT pace effort at the end. PM-Easy recovery jog after for 5 miles at lunch time. 8-8:30/mile pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 mile run/jog recovery on 7th east out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 miles today up Dimple Dell road out and back. 65-75% mhr. Last 2 miles at 80% mhr. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy wake up run for 6 miles on 7th and 13th east. 7:10/avg pace. Hungry for more but time would just not allow it today! PM-Easy-medium 10 miles steady at 75-80% mhr. Up 8600s- 9400s and 7th east out and back. PM2-Easy 4 mile evening jog. It was just so nice and cool outside that I couldn't resist. Here is an old favorite profile pic of me and my son. One of these days I'm going to get a decent one of me..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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PM-Just an easy 10 miles today up 9400s and 13th east at 70-75% mhr. Stretching afterwards. PM2-Easy 6 miles tonight. 7th east out and back. Legs felt good so I called a second run today. Just more easy base mileage in the bank again. Yes!! Feeling strong finally after all the struggle with injuries and illness this year:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
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Medium 10 miles today with 5 at MP effort 80-85% mhr. Was going to do 8 but I wrenched my knee coming around the corner on a dip. Ow!!! Jeez! You have got to be stinkin kidding me! #@&*!! Luckily after a brief period of walk/jogging I was able to somewhat limp home in one piece. I need ice and quick.. PM-Went for a very easy 2 mile jog this afternoon. A little stiff at first but after a few minutes things warmed up a bit. It seems I may have just pulled the IT band a little connecting the outer knee. Very lucky.. Tells me my connective strength may not be in line with my cardiovascular ability right now. Demetrio always told me this was a weakness of mine that I needed to work on. But how? Weights maybe? Just don't know..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM-Easy 8 miles on 7th east out and back at 60-70% mhr. Felt some slight pain on the side of the knee and thigh at first but thankfully it went away after a very slow warm up period. PM-No run. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 6.00 | 1.00 | 0.00 | 12.00 |
| PM-12 miles up 9400s out and back with 6 MP miles at 80-85% mhr and 1 AT mile at 90-95% mhr going up the steepest part. IT band on the outside of the left knee started to bug a little in the last miles but was still an improvement over the last couple of days I suppose. Cool down and stretching afterwards with emphasis especially on the left hip. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 mile jog on 7th east out and back. PM-5 miles easy jog again. 60-70% mhr.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.40 | 6.00 | 3.00 | 0.00 | 26.40 |
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Long run of 20 miles at 70-90% mhr with 2 miles at MP and then 1 mile at LT intensity repeated 3 times. Grr..uelling especially since a lot of it was over long hills on 13th- 20th east and up and down the Draper trail. Stretching and cool down afterwards. Stinkin tired now.. PM-Easy recovery 6 mile run/jog. 7-8/min pace. Rested and took it easy this afternoon and by 8pm I was feeling ok.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-EZ 10 miles recovery jog/run. 7th east out and back. PM-Easy 6 miles at lunchtime. Rio loop. Felt better this time for some reason. Body must have woke up I guess.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 10.20 | 0.00 | 0.00 | 22.20 |
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AM-Easy 12 miles on 7th and 13th east out and back. No watch. Just easy-medium pace base mileage. PM-Easy 10 miles at OK pace after work tonight. 6:30-7/min/mile. Ft union loop. Not eating enough but otherwise felt fine.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 2.00 | 0.00 | 3.00 | 22.00 |
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AM-3x1 mile at 5k effort on 7th and 13th east with the last 4 miles at MP. 12 miles total. Kind of warm this afternoon. Looks like Indian summer this year.. Starting a gradual taper now. PM-Easy-medium 10 miles with a nice easy warm up. Last 6 miles at 6-6:30/mile. I really like night time in the fall by the way. Something about it just energizes me.. A nice ending to a tough day:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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AM-Easy 10 miles recovery on 7th east out and back. 7:30-8/min pace. PM-Easy 6 mile run on 7th. A little sore this afternoon. PM2-Easy 4.5 mile jog with the boys and the stroller. Not bad except for going up hill. Tired..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler on the treadmill at the gym. 7-7:30/min pace. 60-70% mhr Nice change of scenery. I was tired of running 7th east all the time.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 3.00 | 0.00 | 0.00 | 24.00 |
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AM-Easy 6 miles at lunch time. Rio loop. 7-8/min pace. Long run later this evening hopefully. PM-Easy 18 miles out towards Draper with some hr testing on the treadmill for the remainder. Very tired now.. I need my coke flavored slurpee:)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles out and back at 6:30-7/min pace. Starting work again on a new project now I'm been eager to get back to. Load some pics later.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 4 miles on 7th east. PM- Easy-medium 6 miles on the Rio loop. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on the treadmill at Gold's gym. Last 2 at MP effort. 1 mile cool down. Stretching. Got on the scale and was a bit alarmed at my weight. I have actually lost 3 lbs in the last month as if that was even possible.. I was fueled and well hydrated so I know I have really lost the weight. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles with last 2 at MP effort. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles again at the gym. 70-80% mhr. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Steady 12 miles with last 4 at MP pace. Dimple Dell loop. 70-80% mhr. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Easy 6 miles on 7th out and back. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| AT run on the treadmill with 3 miles easy and three miles at 5:32, 5:24, and 5:20. 6 miles total. 2 mile cool down jog back home. I found the speedy treadmill:) |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Easy-medium 4 miles with 2 at 6/min pace on the treadmill. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles. |
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| Race: |
So Jo Marathon (26.2 Miles) 02:59:23, Place overall: 3, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Painful.. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. A solid week of recovery. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A nice relaxing 10 mile run up toward the mouth of the canyon and back. Fantastic weather at lunch time today and I will definitely take this over snow any day thank you very much! Feeling renewed both physically and mentally. I am optimistic and hopeful that this year will be definitely better than last. Merry X-mas to everyone and best wishes for the New Year. Run long, run strong and most important of all, Live strong..
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| More easy base this morning. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Takin a day off today.. Kids are out of school and Kim worked a graveyard shift lastnight at the hospital. Besides, I'm kind of busy getting into my latest project:) |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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Got out for short run finally as a nasty flu bug crippled me this week. Where did that come from? Strange one too, I was nothing but one big pile of fever and body aches. However no sinus infection whatsoever. Better than nothing I guess. 2.5 miles total at 8-9 minute pace. 7th east.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Wal-mart loop and back for a blustery 6 miles. 6:40/8/min pace. Now to an online search to find a replacement strap for this Polar HR monitor I picked up just a few bucks. Sweet deal. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile jog. 8/min pace. Nothing special. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1705.51 | 290.40 | 128.00 | 18.25 | 2142.16 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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