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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

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

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

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

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 0.00 Month: 0.00 Year: 212.20
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1705.51290.40128.0018.252142.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles in the snow. No watch or time.

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

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:) 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Jan 03, 2011 at 09:15:37 from 63.255.172.2

Good way to start off the year.

From Cody on Mon, Jan 03, 2011 at 10:40:13 from 67.137.240.195

Hope things go well for you this new year!

From Rob on Mon, Jan 03, 2011 at 11:16:15 from 204.15.86.95

A quick run to Walmart sounds like a fantastic way to start off the year :)

From steve ash on Mon, Jan 03, 2011 at 20:24:57 from 98.202.79.72

Thanks every one. The Walmart route is just a quick and direct route. I actually hate going in there and try to avoid it as much as possible.

From allie on Mon, Jan 03, 2011 at 21:12:47 from 174.23.238.75

nice run and nice post.

i agree, spring can come any day now :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on 13th and 7th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.004.000.0015.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Wed, Jan 05, 2011 at 16:19:15 from 206.19.214.144

Man, that's fast. Keep up the good work.

From steve ash on Wed, Jan 05, 2011 at 16:27:37 from 98.202.79.72

Thanks Burt, You also. I ran into your same problem today at the oval. (Someone thinking I was being stuck up) A lady who was coaching the skating team said hi, I was focusing so much at the time on hitting my laps that I didn't even realize what she had said until I came around again. But by that time she was gone... It wasn't because I was being stuck up all though I'm sure she probably thought so. By the way, Brent calls it my game face:)

From Rob Murphy on Wed, Jan 05, 2011 at 16:49:13 from 205.127.70.66

I could run faster than that with little problem.

From Rob Murphy on Wed, Jan 05, 2011 at 16:51:10 from 205.127.70.66

You know who's workouts have really been impressing me lately? My own. That's right, I think I'm the best.

From allie on Wed, Jan 05, 2011 at 21:33:39 from 174.23.238.75

that's great rob. but do you own a yacht? i do. three of them, actually.

From steve ash on Thu, Jan 06, 2011 at 12:58:21 from 98.202.79.72

Thats why I love the mileage board so much..LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile recovery run.  8-9/min pace.  Trax loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Jan 06, 2011 at 14:29:40 from 205.127.70.66

Let's get together for a run someday soon when I get done with school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles up 7th and 13th east.  8-9 min/mile pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Jan 08, 2011 at 22:42:10 from 66.7.127.219

Air Darkhorse, keep the faith, enjoy the journey, gotta love those hills.

Stay Kool, B of bS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.006.000.0015.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rossy on Mon, Jan 10, 2011 at 01:09:34 from 67.107.64.85

Steve, impressive workout at the Oval and next time I'll have to introduce myself. Keep up the running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Mon, Jan 10, 2011 at 16:59:31 from 206.71.84.68

Man, after coming back from nowhere you're pumping out those miles lately. Nice work!

From allie on Mon, Jan 10, 2011 at 19:58:09 from 174.23.238.75

great way to start off the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 5 miles up 7th east and back.  7/min pace avg.

Easy 5 mile jog in the hood. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.003.000.0012.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Wed, Jan 12, 2011 at 15:55:39 from 204.113.55.41

Keep it up - this winter thing will be over soon.

From steve ash on Wed, Jan 12, 2011 at 15:58:37 from 144.35.254.5

Thanks Dave, You also. Miss running with you guys. When are you going to come up north again?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles at 8-9/min pace.  7th and State loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.006.000.0016.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Jan 16, 2011 at 05:13:52 from 174.23.123.195

nice oval running. you are smart to stay out of that bad air.

From mike mcclellan on Sun, Jan 16, 2011 at 22:43:54 from 24.178.92.51

Racking up the miles !! You are a machine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.005.000.000.0025.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Jan 17, 2011 at 11:52:47 from 98.244.129.138

Glad you are getting some warmer weather. How is the training going overall? Next week I will probably be looking at wanting the HRM back. I get back to Utah tomorrow afternoon.

From steve ash on Mon, Jan 17, 2011 at 14:41:35 from 98.202.79.72

Feel pretty good Maurine especially when the weather is like this. Gotta take advantage of it when it comes around this time of year. Anytime on the monitor just let me know when.

From allie on Mon, Jan 17, 2011 at 18:05:51 from 161.38.218.168

i wore shorts too! awesome.

great start to the week. enjoy your day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Fri, Jan 21, 2011 at 23:29:06 from 209.235.31.148

Yowser, that's fast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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

Easy 10 miles at 6:30-7:30/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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Jan 21, 2011 at 12:04:35 from 205.127.70.66

You will never regret laying down a huge base of long, slow miles.

From steve ash on Fri, Jan 21, 2011 at 12:10:55 from 64.134.224.143

The tricky part is finding the right amount before I breakdown! I'm probably going to have to sacrifice the early part of the season in order to peak a little later.

From Rob Murphy on Fri, Jan 21, 2011 at 12:45:21 from 205.127.70.66

I'm running a half marathon in Austin Texas next weekend so I've been training pretty hard most of this winter. It's the first time I have focused on a winter race and I'm starting to regret it. Wondering how my body is going to hold up May through July.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0010.000.000.0017.00

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

Easy 5 miles today./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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Jan 29, 2011 at 15:27:31 from 174.23.123.195

i hope you enjoyed the exhibit. sounds very interesting. i may have to make my way to provo to check this out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Jan 25, 2011 at 17:05:13 from 205.127.70.66

Don't give up on it though. I always tell my runners that not everybody can be fast, but everybody can be faster.

Liked your post from yesterday. Didn't know you were so well rounded!

From steve ash on Wed, Jan 26, 2011 at 11:23:30 from 64.134.238.90

Well rounded? Maybe.. I'm just kind of eclectic in some ways I suppose. Who would have figured that I would take up antique radios as a hobby also:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.003.000.008.00

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

Easy 8 miles at 7-7:30/mile pace.  7th and Sandy library out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Thu, Jan 27, 2011 at 12:09:12 from 206.19.214.144

I'm picturing a library on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles this morning at 7-7:30/mile.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.005.000.0021.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jan 30, 2011 at 17:46:50 from 70.112.5.98

Impressive day Steve. Racing soon?

From steve ash on Sun, Jan 30, 2011 at 17:55:38 from 98.202.79.72

Mar 26th Leopard 5k Rob. I'm a little anxious and not really certain where my ability really is at right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

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!

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

Easy 12 miles up to Dimple Dell via Bell Canyon and back.  A little nippy to put it mildly.  7-8/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 01, 2011 at 15:11:50 from 205.127.70.66

Indeed. Wicked wind chill.

Nice run though.

From steve ash on Wed, Feb 02, 2011 at 00:32:15 from 98.202.79.72

Thanks Rob,

There were times that I wondered why I was even out here though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Feb 02, 2011 at 12:18:29 from 67.79.11.242

I hate it when you "real" runners say you ran 10 Easy miles at 6:30 pace....Ha Ha... Just Kidding... Hi Steve Ash, Just checked out you're Blog and noticed we're on about the same milage track...but obviously not on the same pace...Keep up the good work. I love Isaiah 40:30-31...!

From Burt on Wed, Feb 02, 2011 at 12:26:26 from 206.19.214.144

Nice miles this week Steve.

From steve ash on Thu, Feb 03, 2011 at 01:03:57 from 98.202.79.72

Thanks guys, The jury is still out on some days to label 6:30/mile pace as easy though. Loved that scripture ever since I saw Chariots of Fire with my Dad when I was a kid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.001.000.0010.00

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

Easy 6 miles with last 4 at 6:30-40/mile pace. 7th out and back.  

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

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Feb 06, 2011 at 12:52:56 from 24.10.248.6

Don't give an inch Steve! 40 is no different than 39...which is no different than 38... which is no different than 37....

Hmmm. I'm sure my logic must fall apart somewhere.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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

AM-Easy 7 mile jog.  Ft Union out and back.

PM-Easy 5 miles late last night. TM.  7-7:30/mile pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.003.000.0015.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

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.

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

AM-Easy 5 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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.003.000.0018.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 12, 2011 at 15:10:17 from 24.10.248.6

Very impressive run. Definitely looks like you will be a force to be reckoned with this year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

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.

Picture0043.jpg



 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Tue, Feb 15, 2011 at 16:31:59 from 206.71.84.68

Do you fix up lots of radios? I used to work with a guy who loves old radios. He used to sit in his office early every morning and just listen to his radio. I have no idea what it was exactly but he was pretty excited about it.

Pretty cool.

From steve ash on Tue, Feb 15, 2011 at 20:53:33 from 98.202.79.72

More than I should Rob.. To the detriment of other things at times! It's my "other" hobby that takes a lot of time but has also taught me a lot including patience and out of the box problem solving. I love it though. Just love the heat and glow those old tubes give off I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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..

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

 10 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miles 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..

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

AM-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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.006.000.0021.30

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Feb 21, 2011 at 18:29:58 from 174.23.192.205

definitely a solid week of training. nice job on the triple -- especially that one in the rain!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.004.000.0012.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 22, 2011 at 20:43:22 from 24.10.248.6

And you, the original UVM champion!

From steve ash on Tue, Feb 22, 2011 at 23:06:39 from 98.202.79.72

A modest victory but definitely a fun and memorable one:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

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:( 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.503.003.000.0021.50

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

Easy 10 mile 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Walter on Sat, Feb 26, 2011 at 13:58:23 from 24.10.169.110

Hey I lost your number as I thought it was on my phone. Can you send me it again. My #is 8013817089. Im going to the Oval right now. at 12:00 PM.

From steve ash on Sun, Feb 27, 2011 at 02:12:49 from 98.202.79.72

Jeez Walt.. Give me a little notice? I was already done! I'll call you and see if next Saturday works ok? Later:)

From Walter on Sun, Feb 27, 2011 at 10:54:49 from 24.10.169.110

Thanks Steve. Dont you know im spontaneous? lol I actually got called into work and wasnt able to get there till noon anyways. Hope you had a good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.003.000.0018.00

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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 26, 2011 at 15:56:10 from 24.10.248.6

18 miles at the Oval? I'm speechless - but impressed and am not optimistic about my chances against you in your "Masters Debut" coming up.

I'm going down to Albuquerque next weekend to run the USATF Masters Indoor T&F Championships. I'm racing the mile and the 3000! After that, the Leopard Run 5k. I talked to Bill today and he said he altered the course a bit to be even faster.

From steve ash on Sat, Feb 26, 2011 at 16:40:59 from 98.202.79.72

Oh yes.. my "debut". Just put more pressure on me why don't you? LOL!

From Rob Murphy on Sat, Feb 26, 2011 at 16:56:20 from 24.10.248.6

We are all expecting you to lay waste to the Utah masters field.

From steve ash on Sun, Feb 27, 2011 at 02:18:45 from 98.202.79.72

Well, we'll see. I think some guys will have something to say about that first. I am definitely going to be in it though..

From Walter on Sun, Feb 27, 2011 at 10:53:17 from 24.10.169.110

Hey you two, I was talking to Jeff Shadley and we want to get a Maters team together for Boston marathon for 2012. The times to beat from last year are within our range. I believe you have to have 7 on the team with top 4 or 5 recorded. Steve Hooper may even let us use his name to beat the big boys. I wanted to let you guys know because they are opening the registration early this year for 2012 to us so think about it and let me know what you think.

From steve ash on Sun, Feb 27, 2011 at 12:42:09 from 98.202.79.72

Nice thought Walt.. Don't get me wrong it sounds like a heck of a lot of fun and I sure would like to but there's this little thing called "money". How would we get there and where would we stay? Overall how much would it cost? Money or lack of it is the only reason I don't race at every 5k that comes up.

From Rob Murphy on Sun, Feb 27, 2011 at 12:53:00 from 24.10.248.6

What? Walter's old now too? Jeez, this just keeps getting harder every year.

From steve ash on Sun, Feb 27, 2011 at 12:55:58 from 98.202.79.72

I'd almost bet that not too many other states have the kind of depth in their masters category like we do. Would I be far off in saying so?

From Walter on Sun, Feb 27, 2011 at 14:14:53 from 24.10.169.110

We could totally dominate if we get together!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.001.003.0016.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Mar 01, 2011 at 20:11:18 from 174.23.253.123

nice turbo charge.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Wed, Mar 02, 2011 at 15:40:26 from 206.71.84.68

Happy Birthday! I'll be joining you in the masters in 2 years.

From steve ash on Thu, Mar 03, 2011 at 01:14:02 from 98.202.79.72

Thanks Rob.

From Bob on Thu, Mar 03, 2011 at 22:09:23 from 99.37.51.166

Happy Birthday Mr. Ash. The Mr. comes with turning 40.

From steve ash on Fri, Mar 04, 2011 at 02:42:22 from 98.202.79.72

Thanks Bob,

Maybe now I'll get some respect somehow LOL!

From Steve on Sun, Mar 06, 2011 at 20:53:09 from 209.235.31.148

Welcome to old age! Hope to see you on the USATF circuit this year. I think I can get in at least 4 of their races this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.005.000.0015.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.002.001.0016.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 06, 2011 at 11:20:26 from 69.49.161.77

Once again, great running Steve. Hope the fish are ok!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.003.000.0012.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Mar 08, 2011 at 21:15:07 from 174.23.253.123

i totally agree on the time issue. good luck with everything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 mile recovery jog.  7th east and State loop.

PM-Easy 6 miles. 7/min pace.  7th and Trax loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RAD on Tue, Mar 08, 2011 at 14:28:56 from 67.172.229.125

Glad to see some easy or 'sane' miles here once in a while. Sorry life is crazy busy for you right now!

From steve ash on Tue, Mar 08, 2011 at 18:52:42 from 67.166.103.179

It's good to just get out and enjoy the scenery from time to time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.000.000.0013.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.002.000.0020.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

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. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Fri, Mar 11, 2011 at 16:33:57 from 76.8.201.223

Air Darkhorse, yes, the darn ratmill - good work getting out, good for the sole and soul.

Stay Kool, B of bS Rools out

From steve ash on Sat, Mar 12, 2011 at 14:42:51 from 67.166.103.179

Thanks Brent,

It has been hard work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.004.000.000.0022.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Sun, Mar 13, 2011 at 00:08:10 from 72.223.90.79

You suuuuure that's enough for today? LOL!

From steve ash on Sun, Mar 13, 2011 at 00:12:39 from 67.166.103.179

Yeah.. I hear my Fig Newtons and Pepsi calling me anyway. I think I earned them this week:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.


     

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Sun, Mar 13, 2011 at 18:13:05 from 72.254.152.56

Going stealth huh? Good luck. I'm sure I'll see you around.

From Adam RW on Fri, Mar 25, 2011 at 10:24:52 from 155.101.152.123

Holy Miles Batman!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.004.002.000.0026.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.001.000.000.0021.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.006.002.000.0029.00

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! 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RAD on Thu, Mar 17, 2011 at 16:04:04 from 67.172.229.125

It's nice to not FREEZE outside, but I'm need another at least 15 degrees before I say it's nice outside :)

AMAZING run, and way to hit those paces as well. In my humble and uneducated opinion I feel the strength you build through training and the speed comes with the taper. I mean you have to do speed too, but I really feel SO much faster out on race day than even during speed work pushes! SO, maybe I'm just hoping it's this way.

From steve ash on Thu, Mar 17, 2011 at 16:11:27 from 67.166.103.179

Rachel, because of my work and school schedule I mainly run in the late morning and afternoon. I am a bit chilly at first on some days but once warmed up it has rarely been a problem.. March this year has been pretty good weather wise so far.

As to what you said earlier about speed, I do agree. Speed comes with strength and endurance over time. However, that does not mean you get to just run easy every day.. Speedwork has it's proper place in every program. It teaches economy, enables better muscle fiber recruitment etc. By the way I have to say I am impressed by the determination you have shown in getting the work done especially on your long runs. Way to go Rachel!

From Rob Murphy on Thu, Mar 17, 2011 at 17:01:37 from 205.127.70.66

Are you planning on running the Salt Lake Marathon?

From steve ash on Thu, Mar 17, 2011 at 17:56:43 from 67.166.103.179

A big maybe. It is tempting though.. I have other things planned also that I need to consider like UVM and the circuit.

From jtshad on Thu, Mar 17, 2011 at 18:41:30 from 204.134.132.225

Wow, impressive week of running...that is some sick mileage to have accummulated by only Thursday!

From steve ash on Thu, Mar 17, 2011 at 20:29:22 from 67.166.103.179

It was fun.. More for myself to know I could do it:)

Bill Rodgers did it on a regular basis and Gerry Lindgren did 200 plus on occasion or so I've heard. A lot of it is just in your head but wow.. recovery time is so important to be able to pull it off on a regular basis. And you have to sleep! I'm not sure I could pull this off week after week.

From steve ash on Thu, Mar 17, 2011 at 20:34:59 from 67.166.103.179

You could do it also Jeff. You have the training background for sure.

From Jon on Thu, Mar 17, 2011 at 21:24:38 from 98.71.145.227

Wow- 99 miles by Thurs.

From Superfly on Fri, Mar 18, 2011 at 13:32:05 from 74.211.21.81

Great week! Keep it rolling. My week mileage PR is 135 but I like 80 better:)

From steve ash on Fri, Mar 18, 2011 at 14:29:25 from 67.166.103.179

Jon- Yeah and I know what you are thinking, just a little nuts? LOL!

Clyde- I'm starting feel that way also..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RAD on Fri, Mar 18, 2011 at 14:38:22 from 67.172.229.125

I wouldn't think you were human if by Friday on a week of 100+ you weren't 'feelin it'! Nice pace and miles despite it though! Now if I can just do that (pace and miles) tomorrow....

From Steve on Fri, Mar 18, 2011 at 17:52:13 from 12.230.31.244

Holy #@$&! That is some serious mileage. I have never done close to that!

From Bob on Fri, Mar 18, 2011 at 19:18:05 from 99.37.51.166

Good job this week Mr. Ash!

From Fritz on Fri, Mar 18, 2011 at 22:54:16 from 67.182.226.25

6 miles on a Friday and you are already at 112 miles!!! That's impressive. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.001.000.0012.00

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:)


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RAD on Sun, Mar 20, 2011 at 00:37:40 from 208.88.9.225

Glad to see a PM like that to know that you are somewhat human :)

Which race are you doing next week?

From steve ash on Sun, Mar 20, 2011 at 00:41:17 from 67.166.103.179

Not feeling human though.. Next week I will be doing the Leopard 5k at East High. You?

From RAD on Sun, Mar 20, 2011 at 00:44:52 from 208.88.9.225

ahhh, the running of the Leopards! I'm not sure about next week, I may run Riverton 1/2, but if I do it will be nice and easy. I had spectrum 10K today and that was my 1 race/month. Good Luck! Looks like you are ready for a nice speedy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

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!   

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Mon, Mar 21, 2011 at 19:00:13 from 134.50.89.24

Nice work Steve. Your really getting in some consistent training. That's all you need to really hammer a marathon because of your great talent that you have.

From steve ash on Mon, Mar 21, 2011 at 21:59:26 from 67.166.103.179

Thanks Kory. I'm so glad you can run again brother:)

From Bob on Tue, Mar 22, 2011 at 12:23:00 from 163.191.30.14

I hear ya brother. I like to call cold wind a character builder. Problem is I turn into the character Mr. Hyde when I run into it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RAD on Tue, Mar 22, 2011 at 15:45:32 from 67.172.229.125

Ugghh, I'm SO sick of the cold (and wind, but thankfully none this AM) as well! Felt more like a December run this morning than a March run.

Way to get out and get the miles in with some GREAT strides in there to boot!

From steve ash on Tue, Mar 22, 2011 at 15:49:31 from 67.166.103.179

Oh definitely Rachel, if there had been wind like yesterday it would have been the rec center shoe box track for this kid:)

From RAD on Tue, Mar 22, 2011 at 16:07:58 from 67.172.229.125

Rec center shoe box track - hahaha! I'm going to have to steal that one.

From Kory on Tue, Mar 22, 2011 at 19:09:27 from 134.50.89.24

Keeping focus and serious on your mileage will give you the confidence when you do race. Your fitness level will definitely be ready for the marathon.

Your doing SLC marathon right?

From steve ash on Tue, Mar 22, 2011 at 19:15:38 from 67.166.103.179

Kory, Big maybe.. I don't feel quite ready to pop a good one yet. If not then the half marathon for sure. Besides I'm thinking more long term this time..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.001.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Wed, Mar 23, 2011 at 14:56:05 from 66.7.127.67

Air Dark Horse, seems your on track to break you Magna classic 5K time? Nice splits.

Stay Kool, B of BS Rools out

From steve ash on Wed, Mar 23, 2011 at 15:03:50 from 67.166.103.179

I don't know about that Brent, I'm not sharp from the mileage plus my right piriformis is locking up and tight on occasion. The good news is cardio wise I'm in pretty good shape though:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Mar 25, 2011 at 11:07:19 from 205.127.70.66

Hey Steve, still planning on racing Saturday?

From steve ash on Fri, Mar 25, 2011 at 12:45:31 from 64.134.223.72

Yup. I just hope the weather is some what decent. I have a goal this year to go to almost every circuit race scheduled. Hopefully..

From Rob Murphy on Fri, Mar 25, 2011 at 13:08:17 from 205.127.70.66

If it's this windy, I hope you will let me draft off of you.

From steve ash on Fri, Mar 25, 2011 at 15:21:05 from 76.23.2.151

That might be hard Rob as there isn't much of me to draft off of!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Mar 25, 2011 at 15:33:14 from 174.23.241.50

i agree -- stupid snow.

From steve ash on Sat, Mar 26, 2011 at 09:23:06 from 76.23.2.151

Yes, I'm not eloquent in my frustration but I am direct..

Race: Run with the Leopards (3.1 Miles) 00:16:14, Place overall: 14, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

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!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 26, 2011 at 14:09:21 from 24.10.248.6

Good to see you today Steve.

Not a bad effort for you all things considered.A fast 5k early in the season is always a great way to assess your fitness - and get humbled. Like we said at the race, a necessary evil!

You'll have a great year.

From steve ash on Sat, Mar 26, 2011 at 14:16:45 from 76.23.2.151

Thanks Rob! You also.. It was a lot of fun to run with you guys today.

From Rossy on Sat, Mar 26, 2011 at 17:29:13 from 205.124.145.254

Great to finally talk with you and a really solid race Steve! 16:14 is great for a distance expert and I need to get down to this pace. Sounds like FRB was well represented at this 5k. Also, my heart is with the Japanese people and they are beyond tough. Have a great weekend and best of luck with the studies Steve!

From David on Sat, Mar 26, 2011 at 20:24:33 from 97.126.129.134

You were the guy right in front of me the whole way. Well done for having muscle fatigue that you mentioned! Good race.

From Kory on Sat, Mar 26, 2011 at 22:09:37 from 96.18.87.100

Nice work Steve. You are an elite runner. With your serious focused training you can exceed your expectations.

From Walter on Sun, Mar 27, 2011 at 01:57:36 from 24.10.169.110

Thats a great time Steve, dont let it get to your head. Its early and 5k races are hard for me. It sounds like you had a lot of great competition today. Keep up the good work.

From Adam RW on Thu, Mar 31, 2011 at 09:53:34 from 155.101.152.123

Steve, It was great talking to you at the start. Hopefully it isn't another year before I see you again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 27, 2011 at 19:08:19 from 24.10.248.6

I took my kids to Sunday School and then sat across the street at Starbucks and read a book.

One hour of free (they aren't as strict about tithing in the Presbyterian Church) babysitting!

From Maurine/Miles on Sun, Mar 27, 2011 at 19:19:36 from 63.255.172.2

I took my Kindle and tested for work during all my church meetings. Does that count?

From steve ash on Mon, Mar 28, 2011 at 08:24:12 from 76.23.2.151

Me showing up barely does but it was good for me:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 mile jog/run.

PM-Easy 6 mile jog.  60-70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.003.0015.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Tue, Mar 29, 2011 at 15:49:33 from 134.50.89.24

Nice work.. Keep up the consistent training my friend. I know your going to have a good year on and off the track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles easy. SLCC TM.

PM-No run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.005.000.0023.00

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.. :( 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Thu, Mar 31, 2011 at 23:52:04 from 184.251.86.17

That's a serious day of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles on 7th out and back.  Some pickups in the middle.

PM-4 miles on 7th out and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.203.002.000.0019.20

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.

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

AM-Easy 10 miles.  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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sun, Apr 03, 2011 at 17:02:48 from 63.224.107.110

If you are comfortable with running on Sunday then it really doesn't matter what other people are thinking or doing. All I have to say about your Sunday run is . . . nice miles and good workout. I'm sure I've sinned more today than you have and I'm still in my PJs.

From steve ash on Sun, Apr 03, 2011 at 17:04:16 from 76.23.2.151

LOL! Thanks Jun. I know:)

From jun on Sun, Apr 03, 2011 at 17:10:01 from 63.224.107.110

You know that I've sinned more than you today? Are you stalking me or is it just a safe assumption?

Ha. Kidding. I know its a safe assumption. Ha.

From steve ash on Sun, Apr 03, 2011 at 17:11:34 from 76.23.2.151

LOL!

From Fritz on Sun, Apr 03, 2011 at 17:56:05 from 65.100.192.74

Conference was on one of the TVs at the gym today. I found that rather ironic. I can't see any reason why the sessions wouldn't be just as impactful if you watched them digitally after a run. Why else would the church stream the videos? Besides, Sunday mornings are a prime time for training and it's less dangerous due to the reduced traffic. This is coming from a non mormon so please take this with a grain of salt. Nice run today!

From steve ash on Sun, Apr 03, 2011 at 23:33:09 from 76.23.2.151

Thanks Fritz. I am going to do just that after my boys go to bed and all is finally quiet. And also get my TV back:)

From Rob Murphy on Sun, Apr 03, 2011 at 23:41:33 from 24.10.248.6

Hey Steve, I'll wade in on this topic...

I believe the commandment is "honor the Sabbath and keep it holy". So, running on the Sabbath is only wrong if you find something dishonorable and unholy about running.

From steve ash on Sun, Apr 03, 2011 at 23:48:52 from 76.23.2.151

I respect that point. The big dilemma for me is the "rest" part about keeping it other than that yes.. I just hope I didn't open a can of worms.. Is it too late to delete? LOL!

From Rob Murphy on Sun, Apr 03, 2011 at 23:55:06 from 24.10.248.6

I just checked it out - Exodus chapter 20 not only commands us to rest on the Sabbath, but it also commands us to labor for six days. So, if we take a full weekend off we are sinning as well

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.003.2518.25

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. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Apr 05, 2011 at 11:29:41 from 205.127.70.66

You will be a devastating force to be reckoned with in eleven days!

From steve ash on Tue, Apr 05, 2011 at 11:32:07 from 76.23.2.151

Thank you oh Karnak the great. LOL!

From steve ash on Tue, Apr 05, 2011 at 11:33:48 from 76.23.2.151

Remember that Johnny Carson skit? The delivery is different but your comment kind of reminded me of him for a second.

From Adam RW on Wed, Apr 06, 2011 at 00:35:33 from 24.10.132.131

Looking good. 10 days and counting...

From steve ash on Wed, Apr 06, 2011 at 00:40:43 from 76.23.2.151

Not bad but my splits were not the most even. Not used to 400s yet maybe?

From jtshad on Wed, Apr 06, 2011 at 11:23:24 from 204.134.132.225

Great workout, good luck at the race!

Good thoughts on the balance in life and putting running in perspective.

From steve ash on Thu, Apr 07, 2011 at 01:32:25 from 76.23.2.151

Thanks Jeff, It is definitely harder than ever to stay in balance thats for sure.

From Brent on Fri, Apr 08, 2011 at 21:44:57 from 66.7.127.67

Air Darkhorse rides again, eyes forward, focus, you can enjoy the scenary in a car after the race, your a blue blood racer.

Yes, agree, time with kids is special

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Fri, Apr 08, 2011 at 19:14:42 from 99.37.51.166

Oh man! Chili and cornbread are staples at my house. If you are ever in Springfield, IL just look me up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mile jog.  7th out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Sat, Apr 09, 2011 at 04:27:22 from 72.254.56.208

I'm pretty excited to see how you do next weekend. You seem to be working about as hard as anyone I've seen.

Good luck, I wish I could join you but as you've probably seen I'm a bit of a wreck lately.

From steve ash on Sat, Apr 09, 2011 at 12:29:58 from 64.134.223.84

Rob, Thanks. I wish I could be in China! I never go anywhere.. E-mail me if I can help you with the training in anyway at all. I hope one of these days we can meet and go for a run. In the meantime have patience and things WILL get better:)

From Rob on Sat, Apr 09, 2011 at 16:47:53 from 222.128.195.160

China is not great, maybe if I wasn't working it would be better.

I just need to get through a couple more weeks of this crazy travel and injury and maybe I can start training again. Hopefully I don't lose to much fitness, I want to run UVM but have given up on getting a fast time at this point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.002.002.000.0023.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Apr 10, 2011 at 15:41:01 from 24.10.248.6

No big deal right? We all have days like these.

From Superfly on Mon, Apr 11, 2011 at 12:41:24 from 74.211.21.81

So I just am figuring out that your doing SLC too. Looking forward to it. Hope we'll be able to run together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Easy 10 miles jogging with one mile pickup at the end.

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Tue, Apr 12, 2011 at 17:45:19 from 174.144.179.0

Nice! A coach, huh?

From steve ash on Thu, Apr 14, 2011 at 15:51:49 from 76.23.2.151

In a sense Steve. Let's say that the man has won his share of marathons and knows what he is talking about that's for sure. I'ts always good idea I think to have another perspective because if I did'nt I would surely run myself into the ground! LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Easy 7 miles with pickups.  I need to just  remember to run my own race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Salt Lake Marathon (19 Miles) 01:56:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0019.000.000.0019.00

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:(

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Apr 16, 2011 at 15:27:24 from 24.10.248.6

Hey Steve. Give me a call if you want to hash this over some more.

From Maurine/Miles on Sat, Apr 16, 2011 at 17:27:12 from 63.255.172.2

Sorry things didn't work out the way you wanted Steve.

From Steve on Sat, Apr 16, 2011 at 18:26:34 from 75.169.109.145

You sure looked smooth when we passed each other. Don't even give the thought another moment on stopping and don't analyze it anymore. We all have those races. I for one am not a believer on "finishing every race", a lot of bloggers here are. You are in the groove, get up on some trails and enjoy it for a bit!

From Burt on Sat, Apr 16, 2011 at 19:43:12 from 72.223.90.79

Sorry dude.

From Walter on Sat, Apr 16, 2011 at 22:08:29 from 24.2.66.36

Steve, dont beat yourself up over a bad day. You are an incredible runner! Just look at your profile pic from Ogden and remember your an awesome force! I have seen you in action. dont gold plate your running shoes just yet. Plenty of time to continue your excellence. Call me and we can run. Id love to get with you. Anytime.

From Adam RW on Sun, Apr 17, 2011 at 03:28:53 from 24.10.132.131

Steve, Unfortunately not everyday goes as planned. And often when one thing starts to go others seem to pile up. Just focus on what you learned from today. As you suggested take a step back on look at other things in your life for a little. I have no doubt that before long you will find what you need and get back to it.

From jtshad on Sun, Apr 17, 2011 at 09:13:42 from 69.20.183.178

Sorry it didn't work out for you today. You are an incredible runner and have been putting in some huge miles. You did the right thing and saved yourself for another day. I know it is disappointing but just try to move on and know that you run for fun and longevity and can rebound.

From Superfly on Sun, Apr 17, 2011 at 16:13:43 from 74.211.21.81

Sorry Steve. I've had so many bad races that I totally know how you feel. Tired, old, worn out. Ready to just focus on family and life... the list goes on. All these frustrations seem to boil over after a hard training cycle and a depressing race. I guess it's just part of the game. I'll have more disappointing races and so will everyone else... but if you keep at it once in a while you roll one off that's not too bad.

From Seth on Sun, Apr 17, 2011 at 16:54:02 from 75.169.119.15

Tough break man. I hope you find your groove again.

From RAD on Sun, Apr 17, 2011 at 20:40:27 from 98.202.17.113

Sorry you had such a cruddy race Steve! I think we all end up with a few of those, just means you are a true runner that understands the ups and downs, but gets back on the horse and just enjoys it until it comes back the way we want it. Good luck sorting things out in your head, we're all here and still (at least me) admiring how in the world you can run 19 miles at low 6's pace on a BAD day! I'd be happy to have my 5K pace there :)

From Fritz on Sun, Apr 17, 2011 at 22:50:48 from 67.182.226.25

Sorry to hear about the lousy race. "All things in moderation". We all have our own definition of moderation and I think we know if we have crossed the line. I am sure you will find your balance and be back before you know it.

From Rossy on Mon, Apr 18, 2011 at 14:32:51 from 167.138.234.15

Hey Steve! Don't get too down on yourself. If the marathon was one week earlier, I would have probably called it day at the half way mark. You put in some monster mileage lately and there is no way I could survive this mileage. Keep your head up Steve and remember that running is fun and just enjoy it!

From Sasha Pachev on Mon, Apr 18, 2011 at 16:16:48 from 192.168.1.1

Steve:

Some thoughts. Less than 300 miles in January and February followed up 450 or so in March makes it so that March training becomes overtraining. It is possible to run a couple of minutes off your PR in the half overtrained, but marathons usually ended up a complete disaster, they are mean beasts, and will punish you severely for the smallest mistakes both in training and recovery. Speaking from experience of 50+ marathons.

Another thought is that good marathons rarely happen unless you've done well in more than 50% of shorter races or trustworthy time-trial workouts within the last couple of months of the marathon. At least for me, the pattern persisted in over 50 tries.

I do not think your situation is hopeless, and with a proper long term approach that accounts for your recovery opportunities you can be back to at least your prior PR levels in a year or so. Come over sometime for a run, and we can do some evaluation and analysis.

From steve ash on Mon, Apr 18, 2011 at 23:08:13 from 76.23.2.151

Thanks for all of the comments it helps to get fresh perspective.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Sun, Apr 17, 2011 at 14:13:40 from 72.254.80.4

Don't be hard on yourself, everyone is allowed a bad day. I'm starting to feel like my running career is ending before I ever got it started. You at least know how it feels to be on top, that's probably why a bad day is so much harder to take.

You'll be back I'm sure, I want to run at least the first mile of Desert News with you ;)

From Rob Murphy on Sun, Apr 17, 2011 at 14:41:14 from 24.10.248.6

Hey Steve. I'm familiar with Noake's argument here and I think it is mostly true. What I know for sure is that no one can train and race with the same intensity their entire life. That's why most top masters runners don't even start training and racing until their 30s or 40s. I've been running since middle school but didn't train or race very seriously from my mid 20s to about 40. I think that's why I'm able to do it with a lot of intensity now.

From Superfly on Sun, Apr 17, 2011 at 23:37:58 from 74.211.21.81

I don't like the sound of that theory... but I'm guessing it's pretty true. BTW I left your shirt with Bill Cobbler. I figured you'd see him before you'd see me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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

AM-Easy 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:) 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rossy on Wed, Apr 20, 2011 at 11:33:28 from 167.138.234.18

Nice mileage and pace Steve! Smart move, because it's going to be a much longer recovery for me (I'm giving it a week) until the soreness of the SLC marathon has subsided. Also, sounds extremely painful, but a great reminder that the Des News is such a brutal race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Thu, Apr 21, 2011 at 14:53:17 from 134.50.207.158

Steve I'm sorry for your pain. I now it's tough and you trained hard. My advice is do what I'm doing for now, run for fun and not train.

Get the experience of joy in running by taking it easy rather than train through an injury. I think God gives phases in our lives where sometimes we need to move on to another stage/phase. That's what I've found.

From Rob Murphy on Fri, Apr 22, 2011 at 22:12:11 from 24.10.248.6

Hey Steve. I'm trying to find your number and can't.I'm home from my trip now so give me a call.

Sorry about the calf thing.

From Rob on Sat, Apr 23, 2011 at 18:56:34 from 204.15.86.95

Hey Steve, I keep threatening to pull my bike down too but haven't got up the nerve yet. Good luck, hope it's not to bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

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:)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Jul 22, 2011 at 19:06:01 from 24.10.191.18

hey, welcome back! glad you are feeling better. cool project.

From steve ash on Fri, Jul 22, 2011 at 20:33:21 from 174.52.97.157

Thanks Allie,

It was cool.. I did this for a lady in my neighborhood. I only wish i could do this for a living:)

From Rob on Fri, Jul 22, 2011 at 20:41:35 from 204.15.86.95

Hey everybody! Steve's back. Welcome back.

From Maurine/Miles on Mon, Aug 08, 2011 at 15:59:26 from 63.255.172.2

Piriformis issues are literally a pain in the butt. I've been battling one for a year and have to do lots of sitting cross legged on the floor to counter all the sitting I do in a chair at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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. 

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

No run today.  Stayed home and did some reading instead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Jul 28, 2011 at 19:50:34 from 161.38.218.168

maybe next year for me too...

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles out and back on 7th.

PM-No run.  Busy finishing a project for a client.

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

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

Easy 30 minute recovery run today for 4 miles.  That is all..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Fri, Jul 29, 2011 at 18:52:35 from 184.155.133.79

Hi Steve,

Glad to see you back. I have been wondering how you have been doing. When you get a chance let me know how life has been.

Your friend

Barry

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

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

Easy 6 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

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

AM-Easy 5 miles 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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Wed, Aug 03, 2011 at 19:08:15 from 71.213.89.111

Looks like you've got a good week rolling Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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

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.  

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

AM-Easy 6 miles up to Altaview hospital and back.  

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Sun, Aug 07, 2011 at 14:51:21 from 208.110.158.227

It really is sad losing a pet. We had to put our cat down after 11 fantastic years after he got diabetes. You really get attached to those buggers.

From ACorn on Sun, Aug 07, 2011 at 16:15:59 from 24.2.76.146

Sorry to hear about Callie.

From steve ash on Mon, Aug 08, 2011 at 09:41:21 from 174.52.97.157

Thanks, she passed finally yesterday afternoon.

From Maurine/Miles on Mon, Aug 08, 2011 at 15:57:32 from 63.255.172.2

Sorry about the loss of your cat. How are you all handling it? It can be hard.

From steve ash on Mon, Aug 08, 2011 at 16:01:33 from 174.52.97.157

Thanks Maurine,

The kids have handled it better than I have actually. The biggest thing is that I miss her coming up to me while I'm on the computer and sitting in my lap while she paws at my hands on the keyboard. Her way of saying; Pay attention to me!:)

Is everything well with you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Aug 08, 2011 at 15:49:56 from 98.202.141.17

Sorry about your cat. We recently went through that here in the Murphy house. They can really become part of the family.

From steve ash on Mon, Aug 08, 2011 at 15:55:27 from 174.52.97.157

Thanks, I hope your summer break was good. I finally get the chance to get some camping and fishing in now. Just not sure where to go yet. I'll come run with you guys on your gully run soon if you promise not to trash me! I'm still trying to get back in shape. Had a lot of downtime this year because of stupid injuries.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Thu, Aug 11, 2011 at 21:53:10 from 72.24.203.126

Great running my friend. Have you ever thought about running the Dirty Dash? That looks really fun and they are having one in September in Salt Lake. Keep up the great work!

From steve ash on Fri, Aug 12, 2011 at 12:07:06 from 24.10.169.210

Hi Barry! Long time no see my friend. Dirty dash? Maybe.. I'll see if I can give you a call today sometime.

From Calvin on Fri, Aug 12, 2011 at 12:44:55 from 209.23.216.3

Hey Steve, what type of stretching have you been using for your SI joint?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today on 7th and Ft Union.  7-7:30/mi pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Fri, Aug 12, 2011 at 12:27:39 from 206.71.84.68

I was on Ft. Union this morning. I didn't see you. Of course I was so delirious I may have ran right past you and wouldn't have known it.

From steve ash on Fri, Aug 12, 2011 at 12:32:05 from 24.10.169.210

Delirious? I used to have hangover runs like that LOL! We should hook up and run together sometime if you are in the area again.

From Rob on Fri, Aug 12, 2011 at 12:45:08 from 206.71.84.68

Yeah, I just work in the Cotton Wood Office buildings off of I-215. I'm not real familiar with the running routes around here so it would be good to meet up with a local.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Walter on Sat, Aug 13, 2011 at 14:38:55 from 97.36.251.101

Good to see you at it Steve! Good luck to ya.

From steve ash on Sun, Aug 14, 2011 at 18:12:31 from 24.10.169.210

Ditto.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Mon, Aug 15, 2011 at 12:03:32 from 173.135.228.164

It's a hard line sometimes to draw, pride vs strive for excellence. My dad has run, biked or swam his entire life and was always in killer shape, but never understood why I competed in this sport as well as just ran. His idea was that it was all for yourself. Course that didn't stop him from racing us kids all the time!

I don't think there's much in life worth doing without each other. We are just built to compete and have fun doing it.

From Rob Murphy on Tue, Aug 16, 2011 at 00:28:06 from 98.202.141.17

I'm a fan of a band called The Avett Brothers. There's a line in one of there songs that goes "I want to have pride like my mamma had, but not like the kind in the Bible that turns you bad".

From Steve on Tue, Aug 16, 2011 at 12:27:45 from 12.239.18.2

Love it! I googled them. Seems like a cool band. You are going to have to sing it for us on the next run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Aug 16, 2011 at 21:35:54 from 24.10.191.18

glad you had a fun afternoon with your family. i love wicked. i hope you were able to get the front seat, as there really is no other way to experience the ride :)

From steve ash on Tue, Aug 16, 2011 at 21:39:01 from 24.10.169.210

Allie-Thanks, and actually we did get the front seat:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

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:) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.001.000.0011.50

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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..

 

 

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

AM-Easy 6 miles on 7th this morning.  Just more easy base miles. No watch.

PM-Easy 4 mile jog on the grass at lunchtime. Hot..

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Aug 24, 2011 at 16:19:47 from 161.38.218.168

yeah, it's definitely hot out there. nice job with all the miles today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 miles on 7th east and 8600s.  

PM-Easy 4 mile jog on the grass again. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Thu, Aug 25, 2011 at 19:12:13 from 134.50.89.24

Nice work your doing on your runs.

From steve ash on Fri, Aug 26, 2011 at 10:35:45 from 24.10.169.210

Thanks Kory, doubles are the key for me I have found. They help me accumulate mileage and also aid in recovery after my longer workouts. 6/4 vs just a 10 mile every day helps in better recovery. It then sets me up well to do a big workout the next day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.003.000.0015.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

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

AM-Easy 6 miles at 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Mon, Aug 29, 2011 at 00:09:20 from 184.155.137.220

Great work today and thanks for your comments. Steve you have so much potential as a runner. But you know I've learned that spiritually is where our potential lies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Mon, Aug 29, 2011 at 20:31:23 from 72.24.203.126

Good luck on running the TOU Marathon, i will be praying for you. I doing good, just running with Kory and having fun. I have been running about 42+ miles a week. I am still working for Convergys, i have almost been there a year, crazy. You are looking like you are feeling good. How things for you?

From Benn Griffin on Mon, Aug 29, 2011 at 20:44:37 from 96.240.207.206

Can't wait to read your next race report. You are going to fly!

From allie on Mon, Aug 29, 2011 at 23:42:44 from 24.10.191.18

if there is any marathon to just go run and enjoy it, it's TOU. i'm sure you will do well.

From steve ash on Tue, Aug 30, 2011 at 12:54:34 from 24.10.169.210

Barry-I'm feeling better and better, My fitness is improving every week it seems.

Benn-Thanks, It would be nice but I'll take a good run to the finish line:)

Allie-For sure, I think TOU is one of the coolest courses as far as scenery goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM-Easy 6 miles on the Rio loop.

PM-Easy 4.5 mile jog/run on the treadmill tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.001.000.0019.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Thu, Sep 01, 2011 at 13:46:57 from 72.254.96.254

What are the interest rates these days?

From allie on Thu, Sep 01, 2011 at 18:31:54 from 24.10.191.18

just a little over two weeks and you'll be cashing in.

From steve ash on Thu, Sep 01, 2011 at 21:27:05 from 24.10.169.210

Rob-Interest rate is good as long as I don't make too many withdrawals.

Allie- TOU is looking questionable now. Finances.. But if not TOU than definitely So Jo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.503.000.000.0025.50

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From cheryl on Sat, Sep 03, 2011 at 22:17:38 from 67.166.68.69

Wow, 100 miles for the week, very impressive.

From Andrea on Sat, Sep 03, 2011 at 22:19:55 from 67.2.56.151

Way to hit the big mileage!

From steve ash on Sun, Sep 04, 2011 at 12:59:10 from 24.10.169.210

Thanks ladies, However I hope it's not too agressive of an increase. I have done my best to stay under the speed limit during this phase and try to alternate low mileage days with high mileage days. I'ts tricky..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Tue, Sep 06, 2011 at 12:40:43 from 134.50.207.68

Nice workout. You know I so this with Ryan Hall as well and started to drop my arms. It's amazing the difference you see.

I'm so glad to see positive running from you. What are your future running plans? Just running for run I hope?

From steve ash on Tue, Sep 06, 2011 at 12:46:22 from 24.10.169.210

Thanks Kory, Yes for fun but also it's about time. I really want to get under 2:30 again in the marathon. On an honest course if possible.

From Barry on Tue, Sep 06, 2011 at 14:42:52 from 72.24.203.126

Steve,

Will you send me a copy of this link about Ryan Hall? Sounds like something i would like to try. Good run today. :) Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.200.000.000.0020.20

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Thu, Sep 08, 2011 at 13:40:59 from 68.66.168.22

With the mileage you've been logging, you should be piling in tons of food!

From steve ash on Fri, Sep 09, 2011 at 13:36:35 from 24.10.169.210

I have to I only weigh about 138 or so right now but I've got a lot better about my diet lately. Most of what I ate today was in the fruit and grain category. Big improvement for me:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Sep 09, 2011 at 13:39:10 from 24.10.191.18

wise you are.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.110.000.000.009.11

Easy run for 9.11 miles in remembrance of  those who fell on that day..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Sep 11, 2011 at 16:13:20 from 98.202.141.17

Nice!

From Burt on Mon, Sep 12, 2011 at 17:06:55 from 206.19.214.144

I should've done that!

From steve ash on Mon, Sep 12, 2011 at 17:12:38 from 24.10.169.210

Burt-I just felt like I needed to do that after watching a history of events that day.

From Rob Murphy on Mon, Sep 12, 2011 at 20:20:15 from 98.202.141.17

Perhaps this is not quite appropriate,but it's a good thing it didn't happen on January 2nd - I mean for you getting in a good workout.

I'm probably a bad person for writing that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.003.000.0012.00

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. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Mon, Sep 12, 2011 at 17:07:37 from 68.66.168.22

What's your next race? You've been logging some serious miles.

From steve ash on Mon, Sep 12, 2011 at 17:15:46 from 24.10.169.210

Acorn- I have a free entry to So Jo so I have changed my mind about TOU and have decided to run that instead. It was kind of a tough decision because I do love that TOU course:)

From ACorn on Mon, Sep 12, 2011 at 17:28:45 from 68.66.168.22

They both sound like awesome fast courses. You can't beat free!

From Andrea on Mon, Sep 12, 2011 at 18:29:29 from 72.37.171.52

Glad you are feeling strong! So Jo should be fun too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rachelle on Tue, Sep 13, 2011 at 16:33:52 from 159.212.71.199

Thanks for your comment on my blog. I do think you are right and I will try to avoid hills and slow down my pace up until the marathon.

I cannot believe how cool it is in the morning lately. It is perfect!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

AM-Easy 4 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.003.000.0021.00

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.

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

Easy 8 mile run/jog recovery on 7th east out and back.

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

 Easy 12 miles today up Dimple Dell road out and back.  65-75% mhr.  Last 2 miles at 80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Sep 19, 2011 at 22:44:45 from 98.202.141.17

You're not wearing a heart rate monitor are you? This from a guy who doesn't wear a watch?

From steve ash on Tue, Sep 20, 2011 at 00:44:23 from 24.10.169.210

Yup.. I guess I'm getting at least a little bit wiser if not smarter as I'm getting older:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

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.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Wed, Sep 21, 2011 at 18:05:08 from 97.117.78.68

Sorry about the injury. Give it a break (not literally) for a day.

What happened to your plans to run TOU?

From steve ash on Wed, Sep 21, 2011 at 18:10:44 from 24.10.169.210

I have a free entry to So Jo Maurine. It gives me a little more time to prepare for it so I don't embarass myself... LOL!!

I won it last year so that gave me a free entry this time:)

From Andrea on Wed, Sep 21, 2011 at 18:24:05 from 72.37.171.52

I love the description - were those comments said aloud or just in your head? Hopefully you didn't cause any damage, just a scare!

From steve ash on Wed, Sep 21, 2011 at 18:33:49 from 24.10.169.210

No.. I was kind of surprised by it that I didn't have time to think really. It was only after when I was hobbling home that I was cursing myself:) No big deal, It's like Steve Andersen said to me one time; pain is just a part of being a masters runner. Weird things happen as you get older I guess..

From Rob Murphy on Wed, Sep 21, 2011 at 23:43:01 from 98.202.141.17

Sometimes these things aren't as bad as they seem. Good luck.

I credit weights with helping me avoid all sorts of injuries that used to constantly screw things up for me. Building bone density and strong connective tissue counts for a lot in your forties.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Fri, Sep 23, 2011 at 01:02:48 from 24.2.76.146

Glad it felt better after a warmup. I'm keeping my fingers crossed for you.

From steve ash on Fri, Sep 23, 2011 at 17:19:16 from 24.10.169.210

Thanks, mine too..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.001.000.0012.00

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

AM-Easy 5 mile jog on 7th east out and back.

PM-5 miles easy jog again. 60-70% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.406.003.000.0026.40

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Sun, Sep 25, 2011 at 18:14:17 from 67.177.21.60

That's pretty much what I did yesterday, except you did it two times more than me and 5 miles longer! That's a tough workout, great job! Hope you get to relax now :)

From steve ash on Mon, Sep 26, 2011 at 01:34:09 from 24.10.169.210

Thanks, Andrea it definitely was tough.. Last one like that until the 15th of next month that is for sure. Renato Canova has his runners do these kind of workouts with great success. Long and hard runs are awesome. However I've learned that you just can't do them every single week and expect optimal results.. At least in my case anyhow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Mon, Sep 26, 2011 at 17:21:45 from 24.2.76.146

Big miles the last couple of days!

From steve ash on Mon, Sep 26, 2011 at 18:47:01 from 24.10.169.210

Thanks, You have no idea how much I needed them:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.0010.200.000.0022.20

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Sep 27, 2011 at 22:30:58 from 24.10.191.18

excellent mileage, steve.

From Jon on Tue, Sep 27, 2011 at 22:45:50 from 74.177.125.83

I like the new pic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.002.000.003.0022.00

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:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Wed, Sep 28, 2011 at 16:42:17 from 68.66.168.22

Solid run! I ran on my lunch break and thought it felt warm too.

From steve ash on Wed, Sep 28, 2011 at 16:45:19 from 24.10.169.210

Yeah for sure man I was sweating buckets at the end! But it's good in a way because it helps you become heat tolerant I think:)

From Jake K on Wed, Sep 28, 2011 at 17:10:49 from 155.100.226.53

I'd venture to say it was downright HOT when I was on the track yesterday afternoon! Enjoy it now though b/c the temps are gonna drop about 25 degrees by the end of next week.

Any chance you'll be at our 5K this weekend?

From steve ash on Wed, Sep 28, 2011 at 17:28:49 from 24.10.169.210

Debatable.. I have to work almost every Saturday. I managed to get SO JO off but did not want to push things with my boss by asking for another weekend. One of the reasons I don't get to run very many races... I hope you get a good turnout though because I know you and Andrea have gone to great effort to add and enrich this blog as well as the local running community. Keep up the great work Jake. I know you can get that sub 15:00 this week. Besides, I would probably get my butt kicked anyhow LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

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.. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Sep 29, 2011 at 22:02:14 from 24.10.191.18

the triple! keep rolling...

From steve ash on Thu, Sep 29, 2011 at 22:04:33 from 24.10.169.210

Noo.. Eat... Sleep, recover, repeat!

From steve ash on Thu, Sep 29, 2011 at 22:06:21 from 24.10.169.210

Is your foot ok?

From allie on Thu, Sep 29, 2011 at 22:12:05 from 24.10.191.18

yes, that is what i meant by "rolling"... :)

my foot is ok -- maybe. it's been in a weakened state all week and i stepped funny on some uneven ground in liberty park. i have learned by now that it's better to stop than to play with fire and see how long i can go before it breaks. i'm hoping a few days off will be all that is needed, but i'll take a week if necessary. anything to avoid another long-term injury...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.003.000.000.0024.00

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:) 

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

Easy 4 miles 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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy 4 miles on 7th east.

PM- Easy-medium 6 miles on the Rio loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Wed, Oct 05, 2011 at 15:33:18 from 206.71.84.68

I wish I could just loose weight without trying. I have to starve myself for a week and run a marathon in 80 degrees before I can loose weight. Then I just gain it all back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Easy 6 miles with last 2 at MP effort.

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

Easy 6 miles  again at the gym. 70-80% mhr.

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

Steady 12 miles with last 4 at MP pace.  Dimple Dell loop.  70-80% mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sun, Oct 09, 2011 at 14:47:09 from 24.2.76.146

Way to go Steve! I'm excited to see how the marathon treats you, your training has been awesome.

From Maurine/Miles on Mon, Oct 10, 2011 at 22:05:36 from 97.117.64.119

You looked very focused today. Hope the race goes well.

From steve ash on Tue, Oct 11, 2011 at 21:32:30 from 24.10.169.210

Thanks, I'm just going to run it and enjoy it this time I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Easy 6 miles on 7th out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Wed, Oct 12, 2011 at 14:04:37 from 68.66.168.22

Nicely done, I'm sure the treadmill was happy to be running above 10mph.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

Easy-medium 4 miles with 2 at  6/min pace on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Sun, Oct 16, 2011 at 10:45:38 from 97.117.59.212

Congratulations on your third place finish yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles.

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

Easy 3 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: So Jo Marathon (26.2 Miles) 02:59:23, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Painful..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Oct 18, 2011 at 09:10:17 from 24.10.191.18

sorry to hear, steve. congrats on taking third overall despite the painfulness.

From RAD on Tue, Oct 18, 2011 at 15:15:51 from 76.27.16.189

yes, sub 3 is painful :)

Congrats on making it to the finish, that is always the hardest part. Congrats as well on not only earning 3rd, but staying around all day to get the medal!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. A solid week of recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RAD on Tue, Oct 18, 2011 at 14:18:19 from 76.27.16.189

good idea. you had a hard race! Take some time to recover.

From ACorn on Wed, Oct 19, 2011 at 03:34:44 from 24.2.76.146

Nice race Steve! You've got a lot of heart and your blog is motivating.

Good luck with the recovery.

From Jon on Sat, Oct 22, 2011 at 08:18:08 from 74.177.82.194

Hey- I put this on my blog in response to your Ron Paul question:

Steve- good question. In my opinion, though, Iran hasn't really threatened to start any wars. Read this article and let me know what you think- it turns the table and I think lets us Americans see events from another perspective:

http://www.lewrockwell.com/orig8/bryan2.html

Iran may talk tough to present a strong front, but they aren't the one that has invaded 2 countries in the middle east, is actively killing people in 4 more, and has killed (murdered) hundreds of thousands of people.

Regarding pacificism and WW2- try this perspective:

http://www.lewrockwell.com/vance/vance181.html

From steve ash on Sat, Oct 22, 2011 at 14:08:07 from 24.10.169.210

Jon-Yes, I have read Lew Rockwell's writing on WW2 and the interesting scenario concerning Iran and the USA.

The political machinations of foreign policy amongst the various nations before and during WW2 were VERY COMPLEX.. And none of us have the total hindsight along with all of the facts to fully understand these tactics and intentions.

So that being said I want to say that I had a grandfather who was a paratrooper during D-Day and who used to tell me stories of some of his experiences during that time. Some were pretty shocking. In light of that and the evidence of what took place I have to ask you this question; Would you have preferred an alternative outcome? I don't agree with Rockwell when he asserts that Germany was only interested in power at home. Hitler was in fact absolutely hell bent on reshaping the entire planet into his own perverted vision.

From Jon on Sun, Oct 23, 2011 at 09:09:04 from 74.177.82.194

I won't disagree that Hitler wasn't a nice guy. Evil. Once he started invading, something needed to be done. I guess one point would be that it was the end of WWI that set the stage for Hitler's rise to power. WWII was basically a continuation of WWI- and it's too bad WWI happened in the first place. That was the first big avoidable mistake.

From steve ash on Sun, Oct 23, 2011 at 21:28:17 from 24.10.169.210

Yes Jon, I agree on that point. It just concerns me a bit that Paul may go too soft on foreign policy when it really counts. However.. I still believe after looking at all of the other candidates and weighing our options I would back a Ron Paul presidency:) I mean look at what we have to choose from.. More typical GOP good old boys/made men or someone who at least says what he really believes and intends on doing.. Hmm..

From steve ash on Sun, Oct 23, 2011 at 23:42:21 from 24.10.169.210

Not to mention the fact that his constitutional philosophy is sound, correct and straight forward. Yes?

From Rob Murphy on Thu, Nov 10, 2011 at 20:07:13 from 76.27.122.13

The very men who wrote the Constitution were arguing about the "correct constitutional philosophy" before the ink was dry on the thing. I suppose it's natural that we would wrestle with it 224 years later.

From Rob Murphy on Wed, Nov 23, 2011 at 18:42:32 from 76.27.122.13

OK. A week is up now. I'd like to see some blogging.

Hope everything is all right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Dec 24, 2011 at 18:16:08 from 66.7.127.67

Air Dark Horse, happy holidays, happy trials to you for 2012.

Stay Kool, B of BS Rools out

From Jake K on Sat, Dec 24, 2011 at 22:49:22 from 69.131.218.205

Nice to see you blogging again Steve. Merry Christmas! Glad you are feeling good physically and mentally going into the new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

More easy base this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Sun, Dec 25, 2011 at 15:05:39 from 72.55.212.141

Hey, you're back. Merry Christmas!

From steve ash on Sun, Dec 25, 2011 at 15:07:37 from 24.10.169.210

Yup. Merry x-mas Rob.

From Rob Murphy on Sun, Dec 25, 2011 at 17:03:02 from 76.27.122.13

Ah, Mr. Ashbaker! Good to hear from you.

Merry Christmas and Happy New Year.

From Barry on Sun, Dec 25, 2011 at 23:48:17 from 184.155.125.187

Steve,

Merry Christmas, Have a great day!!

From steve ash on Mon, Dec 26, 2011 at 14:44:03 from 24.10.169.210

Mr Murphy- Yes, It was about time I got off my butt and started again. Hope you are enjoying your time off:)

Barry-Hey Barry, You also, How is the cold weather running up north in old Pokey? Made friends with any treadmills yet? I know how bitter cold Pocatello can get this time of year..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

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

Easy 5 mile jog. 8/min pace. Nothing special.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1705.51290.40128.0018.252142.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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