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Layton Classic 5k

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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
2365.85326.30150.5038.362881.01
Brooks T-7 Miles: 360.31Brooks T-7 Miles: 660.30
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. 7:30-8/min pace.  Half at the gym and half on the roads going to the gym and back home.  I was awake by 4:30 am but didn't really relish running in the dark for some silly reason so I waited until light. Glad I did.  I love sunshine.. Especially this time of year!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Fritz on Tue, Jan 03, 2012 at 00:58:28 from 67.182.226.25

I enjoy the occasional run to the gym to run on the treadmill and back run. Treadmills feel a lot easier after warming up on the road. Hope you have a great 2012.

From steve ash on Tue, Jan 03, 2012 at 10:37:07 from 24.10.169.210

Thanks, same to you also. Definitely breaks up the monotony to do so thats for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

AM-Easy morning wake up run.  30 minutes at 7-8/min pace on the treadmill.  

PM-6 miles with 3 miles of AT hill surges at 85-90% mhr.  Sandy east bench area.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.004.000.000.0017.00

AM-Easy-medium 12 miles 6 on the road and 6 on the treadmill at 6:30-6/min pace.  Jog easy tomorrow. The air is sickening out here and it actually made dizzy at one point. Bleh..

Frosted mini wheats, spicy chili (with jalapenos:) and lemonade for my recovery meal. Talk about a potential barn burner there. And yes, I can probably out eat you under the table also:)

PM-Easy 5 miles at 8-8:30 pace or so.  7th east.  Snack-Chicken breast/cereal bar.

Dinner-Cajun beans and rice/sausage  and peppers /carrots. cc-cookies later:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Wed, Jan 04, 2012 at 18:20:56 from 24.2.76.146

Nice training! The air was nasty this morning.

From steve ash on Thu, Jan 05, 2012 at 22:53:57 from 24.10.169.210

Yes indeed! Nice to hear from you:) Someday we got to meet and go run..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miles at 7:30-8/min pace to work.

PM-Easy 5 miles/7:32/avg. treadmill.

B-Bean/cheese burrito.  L-Burger/L fries. Snack-peanut roll&banana. D- Spinach tortellini/pro-biotic sour cream with fresh oranges.  Rocky road ice cream for dessert:) Not the best diet but hey I'm doing well right now just getting the calories in. Something I neglected way too much in the past. Some days I would eat maybe once a day. Not healthy at all for an endurance athlete..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Thu, Jan 05, 2012 at 23:04:34 from 66.7.127.67

Fuel is good - make run better

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.502.002.500.0016.00

AM-Progressive run with a gradual increase every minute in pace at .5 incline. 6:30-5:27/mile progression.  Eventually I want to get to the point where I'm used to the incline adjustment and don't even really notice. Well.. at least not as much:) My experience has told me 1.5-2% incline equals flat road pace. Depending on the treadmill and it's deck of course. Anyway, it was a great workout and hopefully will add to my base training well. 

On a side note I guess according to right wing radio propaganda I am now considered a "Paulbot".  All because I believe in a more literal translation of the constitution and no longer want any more of the status quo back in Washington. 

PM-Easy 6 miles on 7th east. 7:30-8/min pace.

B-Cereal/oranges.  Sn- 3 Peanut butter cookies (large) Yum..  L-Cheese/bread.  D-Crockpot Chicken and Rice with Cream/mushroom soup. carrots. Snack-3 more cookies and fruit with milk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Fri, Jan 06, 2012 at 15:31:23 from 68.66.168.22

I'm a Ron Paul supporter too. I majored in Economics and he makes a lot of sense. I'd take you up on that run anytime, I have a fairly flexible work schedule.

From steve ash on Fri, Jan 06, 2012 at 15:34:27 from 24.10.169.210

I'll pm you as soon as I figure out exactly what time and day. Maybe next Monday?

From ACorn on Fri, Jan 06, 2012 at 15:36:06 from 68.66.168.22

Yeah. I'll PM you my cell # and we can make something work. I look forward to meeting you.

From Rob Murphy on Fri, Jan 06, 2012 at 15:39:40 from 205.127.70.66

Candidates who have really rabid supporters always get nicknames.

Remember the "Perotistas" from 92?

I assume you meant that you want no more of the status quo back in Washington except for Ron Paul right? He's been in Washington since the early 1980s.

From steve ash on Fri, Jan 06, 2012 at 15:57:51 from 24.10.169.210

I like the way you challenge my statements Rob, It keeps me on my toes:) But it's like what Ronald Reagan said; "There is no right or left, only up or down". Time to throw the emergency brake and re-route this train.

From Rob Murphy on Fri, Jan 06, 2012 at 20:33:35 from 76.27.122.13

OK, I see your point. But our country and our government does a lot of great things as well. Let's not throw the baby out with the bathwater.

From steve ash on Fri, Jan 06, 2012 at 21:58:06 from 24.10.169.210

Don't get me wrong, I believe in a strong central government, but I don't think even Alexander Hamilton had the kind we have now in mind. In fact I think he would roll over in his grave..

Ron Paul is not a perfect candidate. But who can be? At least what you see is what you get. Can't say that about Romney, Santorum, etc.

I guess don't have an opinion or do I:)

From Rob Murphy on Fri, Jan 06, 2012 at 22:07:12 from 76.27.122.13

Actually, Hamilton favored a president that would be elected for a lifetime term. He also hated the individual states and would have abolished them if he had his way. "Wretched nurseries of unceasing discord" he called them. Hamilton stopped just short of being a monarchist.

I am having a harder time deciding who to vote for than I ever have. So since I can't decide I'm having a great time running down everyone else's choice. :)

I'm interested in your recent efforts at dietary improvement. We'll have to chat about that sometime.

From steve ash on Fri, Jan 06, 2012 at 22:24:33 from 24.10.169.210

You know your history I'll admit that. Ok, We can do that just let me know a time and when I get my work schedule we'll coordinate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

A solid 7 miles with 3 miles at 5:40-5:33. TM.  First 4 at 7-6:40/mile.  Felt ok actually.

B-Pancakes/eggs./milk.  L-2 Large Bean and cheese burritos. D-5 slices Pizza. Fruit medley. 3 brownies.  I gotta clean this diet up somehow.. However the protein and calorie intake is good I guess all things considered.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jan 08, 2012 at 01:14:20 from 76.27.122.13

I'd say you're diet looks pretty good. Maybe some more fruit medley and only one brownie?

Nah!

From steve ash on Sun, Jan 08, 2012 at 01:30:47 from 24.10.169.210

I guess I should re-word that to "more than adequate" I was a little hungry today I guess:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Easy-medium 10 miles with 3 miles at 6:45-6:50 and 3 at 6:15-6:30/mi.  2.5 easy warm up and 2.5 cool down at 8-9/min pace. 

Was up all night listening to old time radio programming on KSL while working on my current project; a 1935/36? Philco 620b radio. Not sure of the exact production run on this particular radio.  I picked this one up from a couple in Draper who's relative had recently passed and during my 2 month break I was working on an old 1930 General Electric console that was really a fun one to restore.  A really exceptional set in it's quality and sensitivity as I was able to pickup stations as far as Seattle and Omaha!  I think I'll post some pictures of them here sometime if anyone cares too see them.  Need to find that digital camera first though..  

Here it is.. I left the finish original other than several coats of Howard's with fine steel wool and chamois with lemon oil to bring out the grain. I like to preserve the original patina when I am able to:) Otherwise it has been restored electrically to function the way it used to in it's day.  This is a favorite one of mine.  This is what I do to keep me from getting too serious and burned out from competitive running..

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

AM-Easy 5 miles on 7th and 13th. 7-8/min pace.  No time for more this morning.

PM-10 miles with 32:07 for 5 miles at 1% incline. 10.0 mph at 146-150 bpm. About 85% mhr at 150 bpm. Then 5 miles on the road total at 7-8/min pace.

B-Raisin bran/cheese.   L-Burrito/orange.  Snack-Chocolate pudding after second run.  D-Cornbread/chili./peas on the side.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Mon, Jan 09, 2012 at 23:03:18 from 97.117.77.67

Nice miles, Steve. How is the training going?

From steve ash on Mon, Jan 09, 2012 at 23:17:11 from 24.10.169.210

Really well thanks. Especially since I've made a big effort to eat more and more frequently.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy at 8/min pace.  7th east.

B-Toast/cereal.  L-2 large burritos/oranges. D-4 Pancakes with 4 pcs maple bacon and 2 eggs. yum:)   Very full after that one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM-Easy 4 miles with 2 at 7-8/min pace and the last 2 at 6:40/mile.  Cold.

PM-Easy 9.5 miles at 7-8/min pace or so with Adam (aka Acorn on the blog.) Didn't have a marked course with a reference point so we just did a quasi loop and got close to 10 miles according to Garmin. Gotta get me one of those toys eventually..  I had a really good time chatting and just running the miles. Man, I almost forgot what it was like to do that it's been so long.. Really makes the time fly by. Thanks Adam!  Ft Union loop via 10200 south and 7th-13th east.  Watch out for him at the races this year as he looked really good. I think if he can get above 60 mpw a week he could definitely be right up there in the local events.

B-Oatmeal/sourdough toast/milk.  L-2slbread/cheddar/fruit cocktail. D-Orange chicken with rice and peas.  snack-1 whole package of fudge cookies. Oops..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Wed, Jan 11, 2012 at 22:41:31 from 98.71.175.203

That's a pretty sweet looking radio you posted.

From ACorn on Thu, Jan 12, 2012 at 01:18:09 from 24.2.76.146

Steve,

Thanks for the jog, I thoroughly enjoyed it and will definitely plan on meeting up again in the near future for some more runs.

From steve ash on Thu, Jan 12, 2012 at 21:11:12 from 24.10.169.210

Thanks Jon. It was fun and it actually sounds really good especially when I get the old time radio plays late at night:)

From allie on Thu, Jan 12, 2012 at 21:30:38 from 97.117.82.156

nice job on the snack. calories are good for runners.

From Jake K on Thu, Jan 12, 2012 at 22:09:30 from 67.177.21.60

Nice running lately Steve. Glad to see you back at it. I think you said you work on Saturdays, but if you ever have the chance you should come join us. And once we start getting some more daylight, I'd like to try to get a weeknight workout group going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile jog at 7:30-8/min pace.  7th east.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.005.000.000.0023.00

AM-Easy-Medium effort 17 miles on 7th and 13th east into Draper and about a mile up the trail. Stopped at the gym after mile 10 and put in 5 more at a solid 6/min pace at 1% incline and then cooled down on the way home for 2 miles.  Solid workout today if not spectacular.

PM-Easy 6 mile jog on 7th out and back at 8 min/mile pace. Threw some pickups in the middle to turn the legs over again. 

By the way this it may be a while before I'm online again as Comcast in it's profit hungry wisdom has decided to raise my rate for internet via rolling me off their "intro" offer. Funny thing is that over the course of time I've had several offers however my rate kept going up and up somehow until  hmm.. kinda tired of this shell game. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Fri, Jan 13, 2012 at 16:42:17 from 68.66.168.22

Great workout! Maybe we can get another jog in next week.

From steve ash on Fri, Jan 13, 2012 at 16:55:13 from 24.10.169.210

It was probably farther than 17 but I don't have a Garmin or anything to measure. Oh well.. Being the case I think I over did it a bit today though as I am pretty fatigued.. Just not used to the distance yet:(

Yes, for sure. Let me know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Long run of 16 miles with the J Krong crew this morning. Great run, great course, but no gas in the tank this morning. I expected that though as this was done on a whim at the last minute. I was  just going to go to the gym today to do a few easy boring recovery miles on the treadmill but changed my mind.  Not the smartest idea but I think I'll be ok..  Hard day plus no breakfast plus not being in shape combined with high mileage coming off a two month break equals one tough long run today.  But it was worth it though:)  And by the way thanks Adam for staying with me on the rest of the run your a true friend and always have been.  Also whoever gave me the gu pack as I can't remember your name, thanks for that and it definitely helped me out.

Hopefully I'll get into better shape somewhere down the road however it's going to take some time so I just have to be patient for now and keep working.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dragonvulture on Sat, Jan 14, 2012 at 15:09:29 from 174.27.236.135

You are welcome. we had just been talking about sending the recovery crew out looking for you when you showed up, glad you made it back.

From Jake K on Sat, Jan 14, 2012 at 15:30:00 from 67.177.21.60

Glad you could make it this morning Steve. It was nice to finally meet you. Sorry you weren't feeling 100%... but its early January - plenty of time to get it rolling and have an awesome year!

From Jon on Sat, Jan 14, 2012 at 15:31:44 from 98.71.175.203

Slow and steady wins the race...

From Rob Murphy on Sat, Jan 14, 2012 at 16:15:46 from 76.27.122.13

Good to see you this morning Steve. Next time try a little breakfast!

From Adam RW on Sun, Jan 15, 2012 at 22:55:55 from 67.182.248.141

Steve,

I was just happy to be able to catch up. It had been way too long. I really enjoyed our conversation. I hope you have a great week and I look forward to future runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-Easy 3 miles recovery at 8-9/min pace the long way to Starbucks for coffee/snack. Jogged to the gym.

PM-Easy 8 miles at the gym at 8.0-8.5 mph with no incline. Jumped off and and jogged home for 2 miles at 7:30-8/min pace. Stretches this afternoon especially in the calves.

B/snack-Bagel.   L-2 Tuna fish on potato bread sandwiches. (Read somewhere a while back that fish with high Omega 3s help to reduce inflammation.) Plus I really like tuna also especially in sushi.  D-Roast beef/stuffing/green beans. S-Orange. S- Big bowl of vanilla ice cream. Sometimes just plain vanilla hits the spot better than anything..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Fritz on Sun, Jan 15, 2012 at 22:10:27 from 67.182.226.25

Tuna Fish is great but only with lots of mayo. :) Glad you made it out yesterday.

From steve ash on Sun, Jan 15, 2012 at 22:19:58 from 24.10.169.210

Thanks, I glob the mayo on by the way..

Sorry we didn't get to talk. I wanted to chat with you about D-News last year. Next time hopefully. I still look at that race report and marvel at your performance and especially in light of the challenges you had coming back.

Man I'd give anything to just have 2:30ish on that course:)

From Fritz on Sun, Jan 15, 2012 at 23:40:57 from 67.182.226.25

I still can't decide if I like that race/course. At least it's unique in that almost anyone can set a 5k and Marathon PR in the same day. We can chat about it next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.005.000.0020.00

AM-Did the old 2x2.5 mile at AT pace/ 5:30-5:45/mile on the treadmill. Easy 3 miles at 7/min pace and 2 at 6:20/mile to get into a groove. 2 miles easy at 6:40-7/min pace then the tempo.12 miles total today. Nice workout though.

  Had to stay home and use the gym treadmill today because the school district has yet two more holidays this week! Sheesh... Man these kids get a lot of holidays, more than I did as a kid!   However we don't have any body to watch the boys. The plus side is that the boys and I get to go play today:)

PM-Easy-Medium aerobic run for 8 miles. Took off the watch tonight and just ran how I felt. I feel pretty good today after a nap. Amazing what a few zzs can do.. I think if I break up the rest of the week into alternating days of easy double 6 mile runs and then a longer run on Saturday that should work out pretty well hopefully.

B-Oatmeal/ whole grain toast.  L-Leftover Roast beef and stuffing/carrots.  D-Blueberry pancakes and eggs with whipped cream/syrup.  Need more veg in the diet. Work on that..


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Jan 16, 2012 at 15:52:38 from 76.27.122.13

Friday isn't a holiday. It's a teacher workday for the end of quarter so we can average the grades for our 300 or so students and field dozens of angry emails from parents upset that their kids aren't getting A's.

That takes time you know!

From steve ash on Mon, Jan 16, 2012 at 16:04:28 from 24.10.169.210

Sorry Rob, I understand.. It wasn't an attack on you or the school faculty really. I'm just frustrated I guess because we can't afford full daycare quite yet and with Kim working rotating graves/days and my schedule also, it is really tough to coordinate things at times. And yes I know that the purpose of school is NOT meant to be daycare.

It makes me wonder how my Mom and Dad did it. And they had 4 kids!

From Rob Murphy on Mon, Jan 16, 2012 at 16:19:21 from 76.27.122.13

I didn't think you were attacking me.

I just wanted to give you a heads up in case you really thought Friday was a holiday and you were planning a celebration or something. :)

From Rob on Mon, Jan 16, 2012 at 19:53:38 from 72.254.103.223

I celebrate every Friday!!

From Steve on Tue, Jan 17, 2012 at 12:47:56 from 66.87.73.11

Did you do 20 or 12? I'm hoping to have you kicking my butt a few times this summer.

I have been thinking the same thing about all the days off. What do all those teachers do with the time off?

From ACorn on Tue, Jan 17, 2012 at 14:18:03 from 68.66.168.22

Very solid day! I'm thinking Thursday or Friday would work best for me. I'm usually off work by 1 on Friday but could get off Thursday afternoon. Let me know if you're available.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

AM-Easy 6.5 miles on 7th east.  No watch.

PM-Easy-medium 6 miles on the mill with a pickup in pace at mile 4 of the run.  6:15-6:30/mile.  Easy miles at 7-8/min pace. Feeling much better this evening by the way.  Some guy next to me asked me why don't I hydrate during the run. I replied; it's only 6 miles. I do hydrate before and  I usually only hydrate after 10... He didn't really seem interested in talking after that so perhaps he was just being smug. I don't know and whatever I guess.. But the more I thought about it I came to the conclusion that even so it probably would be a good idea to hydrate even during short runs I suppose.  Just never thought it was really that necessary.  Does any one else do this on a regular basis?

B-A bag of Friday's potato skins. Not good..  L-Very busy so I skipped. Double bad..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Tue, Jan 17, 2012 at 20:42:52 from 67.177.21.60

I typically don't drink anything unless the run is more than 15 miles. That being said, I don't know whether it is a good idea or not. I can see benefits to hydrating sometimes and not hydrating others - good to get the body used to drinking during races, but also good for the body to work under dehydrated conditions.

From Rob Murphy on Wed, Jan 18, 2012 at 13:46:58 from 205.127.70.66

You should have told the guy that you don't hydrate because you're not a girly-man. And you say it like Arnold.

From steve ash on Wed, Jan 18, 2012 at 13:53:31 from 24.10.169.210

LOL!

This is the last time I use lol by the way since from what I understand supposedly it isn't cool to do so any more.

From Sasha Pachev on Wed, Jan 18, 2012 at 13:55:07 from 67.222.225.187

A fit healthy runner does not need to hydrate or refuel for runs that are shorter than 20 miles in temperatures lower than 70F. In fact, this leads me to a thought - is it possible that the runners that do need to either hydrate or refuel during their runs are going longer than what is good for them in their current shape?

From steve ash on Wed, Jan 18, 2012 at 14:02:52 from 24.10.169.210

Or faster also.. In fact that is exactly what I see at the gym a lot. People run so much harder than they need to. In fact I've had a couple of guys get on next to me and literally run their guts out trying to keep up with me. I just keep going at my own speed and try not to fuel the fire. I've learned the hard way over the years not to race workouts:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles at 7-8 min pace.  Last 2 at 6:40-50 pace.  Warmer this morning but I can definitely tell a storm is coming.

PM-Too much around the house to do today along with other errands. Besides my  mileage level is getting a little too high for right now and I don't want to be burnt toast before spring like last year.

B-None. Not good at all.  L-soup/tortellini./salad.  D-Blueberry pancakes with 3 eggs. s-bag of fudge cookies again..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

AM-Easy 5 miles at 7:30-8/min pace. Where is the snow?

PM-MP-2x4 miles progressive in pace./ at 6:30-6:00/mile with 1% incline. Then a 1 mile jog rest in between sets at 7:30/mile for a total of 10 miles.  No cool down because I was running late this evening in getting home.  Felt ok but not all that snappy though.  That is to be expected though with the mileage level now..

B-cereal bar  L-2 shredded beef and bean burritos/peppers.  D-Mongolian beef with rice and broccoli.  s-dark chocolate.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM-6 miles. No watch just very easy.

PM-6 miles easy-medium. 38:39 total time.

B-Cereal bar.  L-Beef steak/broccoli/potaoes at Wingers.  D-Leftover Mongolian beef/vegetables/rice.  Snack-Vanilla ice cream.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.004.000.0019.00

AM-Treadmill late this morning. Was going to go outside but it started pouring and I thought man I want to actually enjoy my run today so off to the gym.  13 miles at 7-8/min pace with a progressive run at .5-1% incline at 6-5:27/mile. Felt pretty dang good afterward too.  Slowly but surely my fitness will come back.

PM-Easy 6 mile jog/run.  Left the watch at home this time.  Nice and slushy outside too.

B- Oatmeal/juice/fruit cocktail.  L-2 Tuna fish sandwiches on ezekiel bread/carrot sticks.  D-3 bowls of pork and sweet potato stew/cornbread.  S-Bowl of ice cream.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Jan 21, 2012 at 20:51:14 from 98.71.175.203

So what are your racing plans this year? Anything firm?

From Adam RW on Sat, Jan 21, 2012 at 21:38:48 from 67.182.248.141

Really nice mileage this week. I hope all is still well.

From steve ash on Sat, Jan 21, 2012 at 21:41:22 from 24.10.169.210

Thanks Adam, I am feeling it tonight though that is for sure.. Looking forward to an easy week coming up.

From steve ash on Sat, Jan 21, 2012 at 21:44:31 from 24.10.169.210

Jon, my main goal is to run well at some local races and focus on D-News. I've always wanted to run a good race there but have just not been able to put the pieces together yet.

From Rob Murphy on Sat, Jan 21, 2012 at 22:11:58 from 76.27.122.13

Nice week Steve.

Ezekiel bread?

From Paul on Sat, Jan 21, 2012 at 22:19:04 from 184.96.141.187

Do you use dung for your ezekiel bread?

From Jake K on Sat, Jan 21, 2012 at 22:27:42 from 67.177.21.60

Way to get some slush miles in Steve. Your feet get a little wet? :-)

From steve ash on Sun, Jan 22, 2012 at 13:13:36 from 24.10.169.210

Rob-An aquired taste for sure..

Paul-Very funny.. But no, I think we have electric ovens now last time I checked!

Jake-A little if you stay on the walk. Ran a couple at the gym also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles very easy and left the watch at home to make sure of it. Oh wow I'm so out of shape..    Lots of ice and especially on the side streets out there otherwise a beautiful morning.

Weight is moving up a little finally as I'm over 140 lbs now and feel much healthier.  First time in quite a while which is good:)

PM-6 miles easy again. Rio loop. No time taken.

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

Day off. No time to run tonight besides I'm exhausted..

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

Easy 4 miles at 7-8/min pace. I am very busy with a new career change along with family responsibilities and this makes for very little time for running lately.  It is a welcome and exciting time however:)  I feel really blessed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Wed, Jan 25, 2012 at 20:07:31 from 98.71.175.203

Sounds like some good changes.

From steve ash on Fri, Jan 27, 2012 at 16:20:59 from 159.212.71.17

Thanks Jon,

It is for sure. It is definitely my main priority now after only working part time for quite a while which means running is taking a backseat. No more 90+ mile weeks.. However I think I can still be fairly respectable in terms of training and fitness level though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles at 7-8 min pace before work.

PM-Easy 4 miles at the gym. 6:30-8/min pace.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Went to the gym tonight for a 6 mile progression run with 3 miles all out at 11.0 mph. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Fri, Jan 27, 2012 at 16:42:20 from 72.37.244.100

Nice workout!

From steve ash on Fri, Jan 27, 2012 at 16:44:22 from 159.212.71.17

Thanks, It was definitely a sweaty one in that stuffy gym.. Everyone of those 2 long banks of treadmills were occupied.

From Jake K on Fri, Jan 27, 2012 at 17:56:12 from 155.100.226.54

everyone is getting shape for spring break! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Busy. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.004.000.0018.00

AM-2X2 miles with 1 min rest.  1 mile at 5:45 with 2nd mile progressing to 5:20 pace in each set. 1 mile cool down jog.  10 miles total.

PM-Easy 8 miles. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 28, 2012 at 19:12:56 from 76.27.122.13

Nice workout!

I'm glad you didn't finish your post with a comment about how out of shape you are. That would have been a blow to my self esteem!

Job going well?

From steve ash on Sat, Jan 28, 2012 at 19:18:26 from 209.253.40.246

Yes, Very well thanks.

I just feel out of shape some days. I average 2-3 cups of coffee a day now or should I say mugs.. REALLY I AM out of shape. 11.0 mph is not the same on the roads.

From Rob Murphy on Sat, Jan 28, 2012 at 19:22:25 from 76.27.122.13

One thing that I already know but forget a lot is the fact that it's hard to truly feel fit if you aren't racing fairly regularly. Racing makes you feel sharp.

At least for me that's true.

From Jake K on Sat, Jan 28, 2012 at 23:05:10 from 67.177.21.60

Good workout today Steve. And you even beat Rob for longest afternoon shakeout run of the day!

From ACorn on Mon, Jan 30, 2012 at 01:52:08 from 24.2.76.146

You've got some speed my friend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

AM- Long run of 14 miles with 4 miles at MP effort at the end.

PM-Medium intensity run of 6 miles on the TM at 6:30-6:00/mile pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Just 5 miles today on the tready again. 31:26 total time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Feb 01, 2012 at 21:48:13 from 76.27.122.13

Where are you doing your treadmill runs?

From steve ash on Fri, Feb 03, 2012 at 14:51:39 from 64.134.236.227

Golds on 13th east and a couple of other locations. Nice gym but I'm going to get hooked on it if I'm not careful. Treadmill runs are great for cardio but I don't think they can really simulate the strength and stamina you get from running on the roads.

From ACorn on Fri, Feb 03, 2012 at 15:02:10 from 68.66.168.22

Agreed 100% about your treadmill comment, for whatever reason they beat my shins up too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy-medium 6 miles.  40:54.

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

Medium 6 miles.  38:26.

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-medium 6 miles.  39:41.

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.  43:11.  Very busy and very tired after a long week, mainly mentally but also physically, just seems like there are never enough hours in the day.  Sometimes I wonder if I should bother with this hobby especially since so many other things are pulling at me to get done now.  I'm in a bad morning mood right now so that doesn't help also.  

Hopefully since I slept in a bit this morning my long run today will go better.  With the assistance of Starbucks coffee..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, Feb 04, 2012 at 18:49:01 from 24.2.76.146

Starbucks has a way of motivating me too! Sorry you had a rough day. I know for me, running helps as a stress remover but definitely isn't my top priority. I guess we all have to find where/if it fits in for us. Good luck with everything my friend!

From Rob Murphy on Sat, Feb 04, 2012 at 21:09:08 from 76.27.122.13

You definitely should keep bothering with it Steve. Just take what life gives you and try to grab a little bit more.

From steve ash on Sat, Feb 04, 2012 at 22:05:26 from 209.253.40.246

For sure guys, you make the best of whats given to you. Thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.008.000.0016.00

AM-I almost forgot I had a friend of mine coming over this morning to help me install an attic door so I cut the run short and gave it some intensity to kind of make up for it.  10 miles total on the treadmill in 57:26.  

PM-Easy 6 miles. No watch.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

AM-Feeling a bit sluggish this morning but once things got warmed up things felt ok.  14 miles total with 6 at 7-8/min/mi and 6 at 6:30-45/mile.  Picked up the pace on the last 2 miles at 6:20, 6:10 pace. 

PM-Easy 6 miles. No watch again just going real easy this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sun, Feb 05, 2012 at 20:08:32 from 67.177.21.60

Good miles today Steve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles.  7ish pace.

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

Easy 6 miles around 6:40-7/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
8.002.000.000.0010.00

Easy- medium 10 miles on the road with some short pickups in the middle.  No time.

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

Medium-high aerobic 6 miles at 6-6:30/mile.  TM.

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. Took it off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.004.000.0020.00

AM-Progressive 10 miler with the last 4 miles at 5:22-5:36.  TM.

PM-10 miles with 30 minutes at 75-80?% mhr.  Go for 70-75 miles next week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 11, 2012 at 19:48:27 from 76.27.122.13

How come nobody ever does a "regressive" run?

From ACorn on Mon, Feb 13, 2012 at 17:07:15 from 68.66.168.22

Very solid day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles at 7 min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy-medium 7 miles at 6-7/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

AT run of 5 miles continuous with no rest interval.  2 miles easy  at 7-8/min pace.  Effort based run mainly on hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Medium 7 miles with 4 miles at sub 6/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles at 6:40-7:30 pace on the mill.

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

Easy 4 miles at 7-8/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
5.000.000.000.005.00

Just 5 miles today at 7/min pace. Would have ran more but I had things to do around the house while later taking the boys to Nickelcade. Forgot how much I liked video games as a kid:)

Got some Saucony gear from a friend of mine today. Thank you Jeremiah!  Going for a test drive with it on Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Sun, Feb 19, 2012 at 10:43:30 from 67.177.21.60

Saucony's the best! Hope you like the stuff!

From steve ash on Mon, Feb 20, 2012 at 17:36:39 from 64.134.223.8

I have never tried Saucony, You know I was always a Brooks or Nike guy but from what I can tell so far the Triumph 9 is a pretty good shoe for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

AT run with 6 miles in 33:29. TM.  4 easy miles at 7-7:30/mile.  Tested out my Triumph 9s today and I have to say I am a convert to Saucony now. The shoe although a bit heavier than what I am used to, is definitely one of the most comfortable rides I have ever worn. I think for my next shoe the Kinvaras will definitely be on my shopping list next time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Mon, Feb 20, 2012 at 20:37:54 from 24.2.76.146

I can vouch for the Kinvaras, they are my go to for speed sessions or races.

From Kory on Fri, Feb 24, 2012 at 18:01:36 from 134.50.89.24

I like the Kinvara's to. There's light but have a spongy bounce that's cushioned. Definitely not a race shoe because of the soft spongy bounce.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Definitely all about quality now.  6 miles total.  38:03.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

AT run with 4 miles in 22:08 Tm. 6 miles total.  36:18 total time.

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

Medium 6 miles in 39:46. 7th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.004.000.006.00

6 miles 35:11 total time.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sun, Feb 26, 2012 at 09:46:40 from 24.2.76.146

Great pace for the run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

9 miles with 4 to the gym and back. 1:01:45 total time.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

5 miles today only.  31:47 total time.  Just not enough hours in the day while also needing whats left of the weekend in order to recover from a sleep deprived week.  Example: It took us a little over 4 hours just to go to the grocery store and do a couple of errands today.   Dang..:( 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sun, Feb 26, 2012 at 10:28:16 from 67.177.21.60

that's a lot of groceries! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took Sunday off.  

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

Easy-medium 10 miles. 1:08:39

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. 1:11:15

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

Easy-medium 10 miles. TM.  1:06:47

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.000.000.0010.00

Progressive 10 miler. 1:02:03 TM.  It's my birthday today and the odometer turns to 41. This morning I look back at 2007 race performances and wonder; how did I ever do that?

I know how..  God's blessing:) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Fri, Mar 02, 2012 at 08:35:39 from 155.100.226.54

Happy belated bday Steve!

From jtshad on Fri, Mar 02, 2012 at 08:48:35 from 204.134.132.225

Happy birthday! Being over 40 ain't bad. You are right about your source of strength, and He is still with you.

From ACorn on Sat, Mar 03, 2012 at 14:04:56 from 24.2.76.146

Happy birthday! You've still got some solid races in you!

From Jon on Sun, Mar 04, 2012 at 16:22:45 from 98.84.69.209

Hey, happy birthday, Steve.

From Steve on Wed, Mar 07, 2012 at 20:04:12 from 50.74.150.106

It only gets better!

From Rob Murphy on Thu, Mar 15, 2012 at 20:21:12 from 76.27.122.13

Are you going to resurface anytime soon?

From mike mcclellan on Mon, Mar 19, 2012 at 06:42:30 from 12.23.244.106

Happy Birthday Steve!!

From steve ash on Tue, Mar 20, 2012 at 07:49:16 from 50.8.121.33

Thanks everybody..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles. No watch.  7th east and bench area.  Fantastic run though as the miles felt really smooth today for some reason.

I believe people reach a turning point in their lives and some more than once. Such is the human experience but in the end it's all up to us how we react to what life throws at us isn't it?   Forever strong..  I think I found my mojo again:) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Tue, Mar 20, 2012 at 09:36:21 from 68.3.188.21

Nice! Mojo is a good thing! Glad to see you are still tearing up the road AND still having the energy to wax philosophical. Keep it up, Dark horse!

From steve ash on Tue, Mar 20, 2012 at 12:24:05 from 50.8.121.33

Nice to hear from you again Lybi:) Back at it now again?

From Maurine/Miles on Sun, Mar 25, 2012 at 10:08:26 from 97.117.57.244

I think we all face several turning points in our lives. Some of us choose to take them and turn them to our advantages. Others take them and use them as excuses for the rest of their lives.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles this morning.  Just easy jogging this morning, stopped for a bagel and cream cheese after the stomach calmed down.  Note to self; never eat an entire medium bag of Tapatio Doritos in one sitting.  Duh..   It was late at night and I had severe munchies.  

PM-4 miles at lunch. 7-8/min pace.  7th east out and back.  Still a bit sore in the hamstring area.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bec on Tue, Mar 20, 2012 at 12:23:13 from 68.206.133.141

Ew. I hate it when junk food doesn't digest before the run. Great running.

From steve ash on Tue, Mar 20, 2012 at 12:29:39 from 50.8.121.33

It was either that or saltines. In hind sight I should have stuck with the saltines..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Just an easy 5 miles to start the day. Stretching in the back and calf, hams especially. 7th east out and back. 

PM-Another easy fiver on the neighborhood loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Wed, Mar 21, 2012 at 11:27:42 from 68.66.168.22

Good to see you back! Will you be running the 5k on Saturday? I need someone to chase.

From steve ash on Wed, Mar 21, 2012 at 19:33:13 from 50.8.121.33

No, sorry Adam I'm not. My family and i have an outing on Saturday morning. Good luck to you though I hope you tear it up bud:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-7 miles at 75-80% mhr. Up the usual route but as a loop instead.  7th and 13th east. This was what Rob Murphy would call a "mental health" run.  The stress of of working and raising a family can be overwhelming at times..

PM-4 miles 75-80% mhr. 7th east out and back. 

 

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

AM- Somewhat easy 4 miles.  Freakin wind made it feel as if I were running in mud.  Count it as a lame form of hill or resistance training I guess.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Sun, Mar 25, 2012 at 10:07:10 from 97.117.57.244

The wind out on Antelope Island was brutal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.001.0016.00

AM-10 miles on 13th east with 5 miles on the treadmill.

Later went to the Festival of Colors with the family which is a yearly holiday festival of the local Hare Krishna group. And wow! The crowd must have numbered in the thousands as late afternoon approached.  Kind of cool to get out and let your hair down.. Munched on Indian cuisine next to a herd of Llama while enjoying the music and sights of the temple area. Later on I retired my old University of Oregon T-shirt with a barrage of purple and yellow which I think was a very fitting end to an old favorite shirt:)   

PM-5 miles easy jog.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Mar 25, 2012 at 13:17:47 from 74.177.96.130

Did you go to the Univ of Oregon?

From ACorn on Sun, Mar 25, 2012 at 20:24:43 from 24.2.76.146

Sounds like a great event! I will have to check it out next year.

From steve ash on Mon, Mar 26, 2012 at 09:21:31 from 50.8.121.33

Jon, No I did not. Always wanted to though:(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking Sunday off.

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 12 miles with some rolling hills in the Draper section of 7th and 13th east. A little damp this morning also.  For a while I was beginning to think maybe summer was going to be early this year. Yeah right..

PM-Easy 4 miles on the treadmill before lunch. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Mar 26, 2012 at 09:35:23 from 205.127.70.66

I guess "a little damp" would be one way to describe it. I'm watching the sideways blowing snow/rain mix outside my window now.

No treadmill option today or are you just being hard core as we used to say in the Army?

From steve ash on Mon, Mar 26, 2012 at 09:56:01 from 50.8.121.33

It basically sucked.. But I'm trying to be somewhat positive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

PM-Easy-medium 5 miles up 8600 and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Tue, Mar 27, 2012 at 10:44:25 from 68.3.188.21

Great job, Darkhorse! PS Did you really call driving sleet yesterday "a little damp"? Hahaha! Pretty hard core, there, bub.

From steve ash on Tue, Mar 27, 2012 at 10:47:07 from 50.8.121.33

Yeah, It was ugly for sure. I almost got blown off the road at several points.

From Andrea on Tue, Mar 27, 2012 at 11:05:38 from 72.37.244.100

Do you have any racing plans?

From steve ash on Tue, Mar 27, 2012 at 15:13:53 from 50.8.121.33

No, Not really anymore. I may pop up somewhere though this year you never know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

AM-Easy 6 miles up towards Altaview out and back at 5:30 this morning.  Really pleasant out this morning with only a nice breeze coming back. 

PM-Medium-Hard pace for 10 miles up 9400 s and back. 75-85% That nice breeze early this morning turned into one nasty of a headwind..  Incline and hills. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.2511.00

AM-Easy 5 miles on 7th and 90th.

PM-Easy-medium 6 miles up towards Altaview and back. Very strong headwind again today and it definitely caused some major drag down however I never felt like I was struggling with it in the way of energy.  Plenty of gas in the tank today I guess and that is always a good feeling.  Last .25 at 5:22 pace to spin the wheels out a bit. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles this morning.  It's all I felt like doing today.  Man I could really use some motivation lately because I'm just not feeling it.  I'm sitting on the couch eating chips and watching Notting Hill instead of running.  What is wrong with me today..

Not bad for a chick flick though. 

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.  Off.

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

Easy 6 miles on 7th.

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-medium 10 miles up 9400 out and back.  Hills.

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

Easy 6 miles on the Rio loop.  Uninspiring.. I feel old today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.002.0010.00

AM-Warmed up into some faster running and jogged easy for a bit then started the workout which consisted of 8x1 min hard with one minute jog rest.  Pace was right about between 75-78 sec 400m speed. Focused on moving fast but not straining during the interval.  6 miles total on hills and flat terrain.  9400s and 7th east.

PM-Easy 4 miles recovery run.  7th out and back. 8-9/min pace.

 I know this is not related but while I was on the run I kept wondering why people in this world have to be so polarized in their beliefs and tolerance of others.  It seems I'm caught between two worlds lately.. I can't go into details as this is a public blog however  I can only remember Jesus commandment which was to love thy neighbor as thyself.  Right?

Lets remember that this is Easter coming up.  The celebration of the death and resurrection of  our Lord Jesus Christ who commanded us to do so.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Apr 05, 2012 at 19:39:08 from 75.128.7.139

It gives people comfort to know that they are 100% right about all the big issues - politics, religion etc.

From steve ash on Thu, Apr 05, 2012 at 19:51:48 from 50.8.121.33

I know I'm not 100% right about all things. I only know that if people took the higher road they would understand that about themselves also. You can be right but at the same time can also be wrong.. very much like in marriage LOL! Just depends on how you apply things I guess.

From steve ash on Thu, Apr 05, 2012 at 20:01:50 from 50.8.121.33

I've learned that lesson the hard way lately as I have not always taken that high road.

From ACorn on Thu, Apr 05, 2012 at 20:08:27 from 24.2.76.146

Steve,

Your post made me laugh. I agree with Rob's response. I enjoy freethinkers and people like yourself that are open and honest with their thoughts.

True humility(for me)is admitting that you don't have the answers yet are content and happy with life and still working on improving and being the best person you can be.

Hopefully we can figure out a day to go for a run next week or just meet up.

From Fritz on Thu, Apr 05, 2012 at 20:10:05 from 67.182.226.25

I ran across this blog post the other day which I think is right on point. You may have seen considering it has over 11,000 comments and is liked by 93,000 people on Facebook. The writer lives in Utah.

http://www.danoah.com/2011/11/im-christian-unless-youre-gay.html

From steve ash on Thu, Apr 05, 2012 at 22:41:37 from 50.8.121.33

Thanks Fritz. That was definitely a good link to to see.

From Jon on Sat, Apr 07, 2012 at 06:17:40 from 74.177.96.130

I just figure no matter what your beliefs, don't force them on others.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles recovery.  Just jogged comfortably and really enjoyed the run this morning even with the wind and snow.  7th-13th east and down 9400s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Medium effort distance run for 8 miles.  4 on the road and 4 on the gym treadmill.  Effort and heart rate for 6/min pace has definitely gone down.  Later changed into my old Mayflys and did 6x.2 mile stride outs at 5k effort/full 2 min rest going downhill. Worked on form and staying relaxed at pace keeping the knees up and the stride more tightly arced.  I have a natural long low angle back kick which tends to create less mechanical efficiency at faster paces.  Stretched the hip and legs out later with some new stretches I picked up.  Overall a beautiful day to run out there and I will definitely be out for seconds this afternoon:)

Good luck to all who are going to Boston!   One day I'll get there also and probably when I'm 80 if I'm lucky but I will get there eventually. 

PM-Easy 4 mile jog this afternoon.  Ft Union loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, Apr 07, 2012 at 20:28:59 from 24.2.76.146

Great workout! I'll have to get you to show me the stretches you picked up. I'm in need.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sunday.  No running today.  A time to focus on the the resurrection of the Savior.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.003.000.000.0021.00

AM-Easy-medium 13 miles at a good clip this morning, just steady aerobic running:) No watch.  To Draper out and back via 7th and 13th east.

PM-Easy-medium 8 miles over 7th and 13th east.  Warm and as always a nice south wind.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Mon, Apr 09, 2012 at 11:57:23 from 68.66.168.22

Nice longer run on a beautiful morning.

From steve ash on Mon, Apr 09, 2012 at 18:27:08 from 50.8.121.33

Yeah, not bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy-medium 14 miles.  Willowcreek loop.  Felt good especially that the hip and hammy are really loosening up with the warmer weather.  Really enjoyed this one this morning especially with all the smells of new flowers, leaves etc.  The only bad thing about it were the 2 rude drivers who pulled out in front of me to get into a driveway at a couple of local stores. I guess is it was more important for them to get where they were going a second sooner...  

What is it with people these days?

PM-Easy 6 miles. Rio Loop.  Felt a little stiff at first but it picked up nicely after a couple of miles.  Either way it's a good sign to maybe cut back a little tomorrow on distance.  Easier and shorter distance tomorrow.   Besides the weather looks like it's going to suck a little tomorrow so good timing..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Tue, Apr 10, 2012 at 13:37:04 from 205.214.239.197

Half ass, full blast. Everything in a hurry...

From steve ash on Tue, Apr 10, 2012 at 15:32:19 from 50.8.121.33

Yeah.. It's possible they did not see me I suppose and maybe I need to wear something brighter? Maybe an extremely bright neon green outfit like the old Fila colors complete with strobe lights and tassels and maybe even hold a sparkler or two:)

But even then I'm not so sure you know. Probably need to start running on the JRP more or something I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

AM-10 miles today.  Originally planned on only 6 this morning but by the time I had some gatorade after mile 2 things really started to feel better. That tells something.. I haven't trained well enough to burn fat properly and to store enough glycogen.  I thought man I could easily go 12 or more today because even with the southwest wind I never pushed the pace on the way out.  Just overall feeling stronger as the run progressed.  Just to be somewhat sane however I reeled it in at the 5 mile point of 94th and 23rd and turned for home.  stilll somewhat of a crosswind on the way down but by the time I got to 7th and turned north I had a nice tailwind to just jog easily home with.  Overall a pretty decent run considering the mileage lately.  This is what I really need;  nice and easy but steady controlled distance runs and one moderate speed or fartlek workout per week on the road. As long as I can stick to it and not get carried away pushing the pace ( a nasty habit of mine..)  this will get me some decent times this year I think.  I just need to stay disciplined and execute..

PM-Easy 6 miles/treadmill 1 warm up with 5 at 9.0/1% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Wed, Apr 11, 2012 at 13:17:32 from 155.100.226.54

I think you're right... stay consistent with the aerobic training and touch on the speed once a week... its an approach that requires PATIENCE, but it'll set you up to get strong and run some good races. You just have to, like you said, stay disciplined and believe in what you are doing.

From steve ash on Wed, Apr 11, 2012 at 13:34:30 from 50.8.121.33

Thanks Jake, For sure.. Your example of training has a been a good one for everyone to learn from on how to do it right. You had a nice big easy aerobic base before you started to pour on those tempo runs as an example. I think a lot of us know pretty much know what to do it's just a question of do we also have the discipline along with the patience to do it. I struggle with that..

That's why I don't like that NIKE slogan of "Just do It". Umm, No, don't just do it, do it right or don't do it at all. Maybe that sounds harsh but versus being injured or stale all the time?

From Jake K on Wed, Apr 11, 2012 at 14:07:37 from 155.100.226.54

You're right - most of us are smart enough to know what we should be doing - its just a matter of actually listening to ourselves. But if you don't expect immediate results and are in it for the long haul, the payoff will be much sweeter... and like you said, who wants to be injured half the time when running while you are feeling good is so much fun?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 mile jog on 7th.  Stuff to do today and speed work tomorrow.

PM-Easy 5 mile jog. same route. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.003.000.0021.00

AM-16 mile Long run with speed changes. Up 9400 s and 7th/13th east into Little Cottonwood canyon past the mileage marker.  10x1 min on with 2/min off on way back in the last segment of the run.  No time time taken just ran easy and steady for most of the run.  What a perfect day for it also just some absolute great weather. Seeing that tomorrow is a wild card at best I incorporated both some distance and speed being careful not to get in anaerobic territory. It worked out just perfectly today.  I Feel like running lately is something I actually look forward to and enjoy and the more I run the better I feel.   Haven't felt that way in quite a while..

PM- 5 mile easy jog this evening.  Some on the grass.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Fri, Apr 13, 2012 at 13:53:13 from 68.66.168.22

Glad you're feeling good! Nice workout.

From Steve on Sat, Apr 14, 2012 at 21:36:26 from 66.87.125.136

This is the training week for you! this means you're racing me in the circuit this year! Yes!

From steve ash on Sat, Apr 14, 2012 at 21:59:03 from 50.8.121.33

Steve, We'll see.. TOU anyone?

From steve ash on Sat, Apr 14, 2012 at 21:59:54 from 50.8.121.33

Des news?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.008.000.000.0022.00

AM-Easy-medium 13 miles.  Went out easy along 7th for 2 miles to the gym. Jumped on the treadmill for an easy-medium 9 miles and jogged back home for 2 more.  Felt pretty good this morning considering yesterdays mileage and climb.

PM-9 miles with 5 miles at marathon pace effort at the end.  That makes a nice round 110 miles for the week:)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Fritz on Sat, Apr 14, 2012 at 19:34:08 from 67.182.226.25

Great week of running Steve. Feeling good after 101 miles must be encouraging.

From steve ash on Sat, Apr 14, 2012 at 21:55:58 from 50.8.121.33

Thanks, slowing the pace down has definitely helped..Still, it wasn't easy though I had to pay very close attention to recovery,eating right and monitoring pulse rates all week. A lot of times over training doesn't come from too much running but from too little sleep, too much stress and eating too little. At least in my case anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-Easy 10 miles up on 9400/23rd loop.  Perfect cool and weather today with no wind. Unbelievable.  Now to head off to finish watching the Boston Marathon and pig out on Cafe Rio. Yum..   Is that Jake Krong at the start line I see?

PM-Another 10 miles at lunch time. As usual no watch. 7th east and 13th east towards Draper 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

AM-Easy 6 miles this morning on the treadmill. 9.0/1%.

PM-Easy 6 miles this evening. Rio loop. No watch. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.008.002.000.0021.00

AM-17 mile long run with 2x5 miles progressive. 1 mile easy in between. 7th and Draper trail route out and back. This one kind of sucked today due to a back piriformis and ham muscle that kept wanting to lock up for some reason. Aargh!!   Quads need work I think..

PM-Grabbed gatorade and stretched working it out and jogged for a 4 mile shakeout. Tired.. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, Apr 19, 2012 at 20:09:36 from 67.182.248.141

Nice mileage today. I hope all is going well. It has been awhile again...

From steve ash on Thu, Apr 19, 2012 at 20:12:49 from 50.8.121.33

I know Adam. E-mail me if you want to get together and go for a run sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

One easy recovery run today for 9 miles on the treadmill.  Better than hard concrete again today..   8-8.5 mph /0% incline.

My hat is off to Glenn Randall..   He showed HUEVOS IMHO.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Fri, Apr 20, 2012 at 11:37:53 from 155.100.226.54

I give Glenn Randall props as well. He's getting chewed up by the message board peanut gallery, but I'll never criticize a guy for showing some huevos. Maybe it was stupid, but he doesn't care what the critics say, and I admire that!

From ACorn on Fri, Apr 20, 2012 at 11:44:17 from 24.2.76.146

I agree, the announcers were pretty harsh. Think about the bragging rights he's got now. He did get some quality TV time too.

From steve ash on Fri, Apr 20, 2012 at 11:45:08 from 50.8.121.33

I put that up there after reading Lets run boards. Irritating how some people get up by putting others down..

From Jake K on Fri, Apr 20, 2012 at 11:50:26 from 155.100.226.54

When you can let the negative comments just bounce off you, that's when you know you have self-confidence.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

AM-Easy-medium 14 miles picked up the pace on the last 2 miles. Wasatch/9400s.

PM-Easy 6 miles with some stride outs at the end.  7th/13th east via 8600s out and back. a little warm this evening but still pleasant. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM-Easy 6 miles.  7th/13th east out and back.  Hopefully get a longer one in this afternoon.

PM-Easy-medium 6 miles this afternoon with  10x1min on and 1:30 off.  Is summer here now?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

AM- Easy-medium effort 10 miles this morning. No watch. 9400s route. Went out later this morning and ran another 5 miles on 7th.  Much warmer on that one but ran very easy trying to keep heart rate down around 70-75%.  Hopefully I can get heat acclimated eventually by running more in the late afternoon.

PM-Managed this evening to get in another easy 5 miles on the treadmill. 8.5-9.0 mph/.5-1% incline.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.007.000.000.0022.00

AM-9 miles with 5 miles steady in the middle. Ft Union.  Stretching and tennis ball after.

PM-13 miles down to and on the JRP out and back this evening. A very warm and salty 80 plus degrees 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
14.502.000.000.0016.50

AM-Easy10 miles early this morning. Legs felt like trash until towards the end when I was able to pick things up again. Some strides down at the end.

PM-6 miles on 7th out and back.  Picked up the pace on the last 2 miles coming back. Worked on some drills including knee lifts, butt kicks and some bounding on the hill. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.001.000.000.0022.00

AM-Easy 10 miles via Ft Union up on the SLC marathon course. More crazy south wind as usual. 

PM-Easy 12 miles at lunch with some faster speed changes at the end for leg turnover and form. 7th east into Draper out and back.  Had a delicious crab and avocado sandwich from Groves afterwards. I have to tell you they make the absolute best and biggest sandwiches hands down:)  Needed it too because I have a lot of work ahead of me this evening.

Watched the film "Endurance" tonight.  It really strengthened me in some ways I can't describe in words and gave me some really good insight:)   I know that my best potential is past but it does not mean I can't still run some really good times.  I'm going to give it everything I have now God willing.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Apr 26, 2012 at 11:19:50 from 155.100.226.54

Great running so far this week Steve. Way to get in the miles.

From steve ash on Thu, Apr 26, 2012 at 11:30:54 from 64.134.236.82

Jake, Thanks but I'm going to need to take a step back in mileage next week. I have definitely taken a big jump and am pushing my luck a bit in this area:)

From Jake K on Thu, Apr 26, 2012 at 11:32:09 from 155.100.226.54

That would be the wise move - step it up a bit, then give your body a chance to absorb the training and stay healthy!

From msimona on Thu, Apr 26, 2012 at 23:06:17 from 75.162.88.11

Love that movie, Steve!! Good Stuff.

From steve ash on Thu, Apr 26, 2012 at 23:17:41 from 50.8.121.33

Hi Michelle!

It is pretty cool isn't it.. Really nice to hear from you.

Hope all is well with you and Dennis:)

From msimona on Thu, Apr 26, 2012 at 23:23:46 from 75.162.88.11

Thanks, Steve! You sure can still run fast! This is the beauty of running, always challenging ourselves. You have tons of potential still left. Dennis will be 50 in two months and is still looking forward to running fast.

Hope all is well. Lots of good mileage today for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM-Easy 6 miles at lunch time.  Ft Union blvd/Cottonwood route.  Cool but still pretty pleasant with only some wind. 7/min pace with last mile at 6:42.

PM2-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
8.0010.000.000.0018.00

AM-Long fast run with 10 miles at marathon pace effort. Ft Union/Little Cottonwood. No timing just ran fairly hard and steady after a 4 mile warm up. Backed off on the hills when I could start to feel the lactic acid creep up.  Felt a little heavy and slow but that is to be expected with this many miles on the legs. Definitely cutting back some next week and focusing more on recovery.

PM-No run. Stayed home and carbed up on everything I could get my hands on..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, Apr 28, 2012 at 16:52:32 from 24.2.76.146

Great week Steve!

From steve ash on Sun, Apr 29, 2012 at 09:53:24 from 64.134.223.120

Hi Adam! It was tough but fun too at the same time. Hope things are getting on the mend buddy.

From Rob on Sun, Apr 29, 2012 at 10:21:55 from 204.15.84.2

You let Holt beat you by 1/4 mile. Nice week.

From steve ash on Sun, Apr 29, 2012 at 10:27:26 from 64.134.223.120

You have to get up pretty early in the morning to beat Dave:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 miles this morning 7th/9400s.  I felt pretty good other than a fair amount of soreness in the quads and piriformis and considering yesterday I'll take that.run

PM-Weights and hip exercises with some stretching. No running though.  Time to hold back and let the body and the mind regroup/super compensate this week. 

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.  Rio loop.  No watch.

PM-Easy 6 miles on 7th.  Strides up and down the hill after for half a mile.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Mon, Apr 30, 2012 at 19:34:22 from 67.182.215.126

You better run 4 times tomorrow you slacker! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.004.000.0022.00

AM-12 miles with 2x4 mile progression run. 7th/13th east. Rough workout but a nice cool sunny day with only some wind out of the south.

PM-10 miles 9400s out and back.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, May 01, 2012 at 13:23:21 from 205.127.70.66

Pretty serious trainin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM-One ten miler with 5 miles at 6-6:20/mile.   Gym loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Wed, May 02, 2012 at 14:21:38 from 50.73.39.89

Nice!!! We all have our challenges that hold us back one way or another whether we admit it or not. Good luck on your new journey.

From steve ash on Wed, May 02, 2012 at 17:02:03 from 50.8.121.33

Thanks Chad, It has not been an easy thing to do... Good luck, You definitely have potential. If you keep running with Sasha listen to him because he knows his stuff. Again, good luck!

From fiddy on Wed, May 02, 2012 at 19:12:21 from 155.101.96.137

I'm pulling for you, Steve. Maybe this has something to do with your glycogen problems during marathons? I hope to see you at some races this year.

From steve ash on Wed, May 02, 2012 at 20:15:32 from 50.8.121.33

Most definitely James I have always wondered about that and also thanks for the support man. I've always wondered about that and it seems that may be the case now:(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

One easy 4 mile recovery run but picked up the last 2 miles a bit:)

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

Just more bike riding. Hip seems to be getting better though.

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

Easy 4 mile jog with some more time on the bike. Felt great too.

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

Tough 6 miles with 2x2 miles at Vo2 pace effort.  Felt great.  Very busy still moving things and in the upcoming days I'm not sure how much running I'll be able to get in. On the bright side I don't seem to have lost too much fitness fortunately.

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

Another easy 6 miles at 7-8/min pace with some pickups on Antelope Dr.  Feeling yesterdays run a bit though.  One of these days I'm going to go out and explore the islands trail system. I started to have dreams about running an Ultra last night!  I think maybe just once at least. It definitely has been on my my mind lately for some reason.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maurine/Miles on Sun, May 20, 2012 at 17:35:11 from 97.117.79.99

Steve - avoid the Antelope Island trails until fall. During May to about mid September, the no see-ums are miserable. However, the Bonneville Shoreline Trail from Kaysville up to Layton is great as is Adams Canyon (about halfway through that section). And then there are the hills on Antelope Drive to the East to enjoy.

From steve ash on Mon, May 21, 2012 at 19:40:31 from 174.52.177.84

Thanks Maurine, I'll remember that:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pushups and hip stretches along with an hour on the bike into Syracuse.

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

More hard riding time on the bike for about an hour.  Just didn't feel like running today..

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

I'm back after a hectic couple of weeks.. No run today though.  I know.. It's stake conference today but I was getting a little restless so I decided it was a good day today to go for an easy ride and explore some more of my new surroundings:) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, May 20, 2012 at 12:26:12 from 24.10.249.165

Did you move?

From steve ash on Sun, May 20, 2012 at 12:36:16 from 174.52.177.84

Yes, I now live in Layton. Nice area too with the new trail system they put in place.

From Maurine/Miles on Sun, May 20, 2012 at 17:33:28 from 97.117.79.99

Really? When did you move? Where are you working? I wondered why I haven't seen you running lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy-medium 6 miles on Antelope Dr and Gordon. Weights on the machine and some stretching to follow up with.   Everything went well in spite of the wind and the gloomy overcast stage.  Can't have all sunny days right?  Later on lifted some leg weights and took care of some other matters.  Feeling much better today and in a good way too.

 Still planning on running Deseret News this year even though it may not be the PR of a lifetime but it will still be a good one in other ways:)  

PM-Easy bike ride to Barnes and Noble and back.

 

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Comments
From Jake K on Fri, May 25, 2012 at 14:43:29 from 155.100.226.54

Good to see you back on here Steve. Glad you are feeling good.

From steve ash on Fri, May 25, 2012 at 15:01:40 from 174.52.177.84

Thanks, Im a little more clear headed about things I guess you could say:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run again today and the wind seemed like it was coming from all directions today I guess.  Enjoyed the Thunderbirds air show from Hill today it was like watching mock dogfights overhead a nice little show on the road to make the time fly. Pretty cool display of their skills. I gotta say we have the best pilots in the world that is for sure:) But, I have to admit I almost tripped on the freakin sidewalk watching them...

10 miles total.  Antelope and Main route.  Off to run an errand now and do some more stretching/pushups/crunches.  On a side note the hip and piriformis have improved dramatically lately. Yeah!   Des News here we come..

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Comments
From Rob Murphy on Sun, May 27, 2012 at 06:42:45 from 24.10.249.165

Nice picture of the Thunderbirds on the front page of the Tribune this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No run today. Went to church this afternoon. Especially enjoyed Sunday school and it was well taught. I could definitely feel the spirit present.

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-Bike ride for 30 minutes this morning.

PM-Easy 12 miles at evening after a long day on the Davis park trail.  This trail goes on for what seems like forever.. And I think it may actually be longer than the Jordan river trail system but to be sure I'd have to look that one up using Google earth or something. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 30 min ride to warm the legs up and then 12 miles on the same route as yesterday only difference was that some of the workout was out towards Syracuse.

PM-Easy bike ride again. This evening I stopped at Barnes at Noble and browsed through some Thoreau to engage my mind on other things for a while. It was actually pretty interesting and engaging prose in some places and relaxing for a change.  Yeah so what I know I'm a book nerd sometimes. I can't help it though it's just who I am and I'm to old to change anyhow..

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Comments
From Rob Murphy on Tue, May 29, 2012 at 21:48:23 from 24.10.249.165

No need to apologize for liking books.

You have to read Thoreau slowly. Each sentence and paragraph need to be pondered and rolled over in your mind.

Ever read his essay "Walking"? Google it and you can find it free on the internet. It convinced me that he would have been an ultra trail runner if he lived today.

From Kory on Tue, May 29, 2012 at 22:45:34 from 134.50.201.30

What's wrong with reading books. It's all knowledge and what a benefit that it. Good to see you running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Biked to the Krispy Kreme. A nice 6 mile run after a nice sugar high. Headed out towards Kaysville and back. 

PM-No run, spent the evening later looking for a microwave at Lowe's. Oh well that's ok it's an easy recovery day anyway.  I just feel like I'm slacking if I'm not on at least the first page of the mileage board:) 

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Comments
From Lulu Walls on Wed, May 30, 2012 at 08:47:17 from 155.100.212.98

Sounds like a perfect morning! I need to do more bike rides like yours - bookstores, Krispy Cremes...

From Rob Murphy on Wed, May 30, 2012 at 09:33:29 from 205.127.70.66

They closed every Krispy Kreme in Salt Lake. Bummer.

From steve ash on Wed, May 30, 2012 at 21:21:06 from 174.52.177.84

Lulu- Unfortunately I've had a little too much spare time on my hands lately.. It's been kind of fun though. Everyone needs to stop and smell the roses once in a while so to speak:)

Rob-Thats really tragic. Hmm.. not really considering how many calories are probably in just a single donut! I wonder how many are in one anyhow? Have to look that one up now.

From Kory on Wed, May 30, 2012 at 23:54:57 from 184.155.135.194

One original glaze Krispy kreme is 200 calories. Steve are you doing the des new marathon.

From steve ash on Fri, Jun 01, 2012 at 12:38:43 from 174.52.177.84

Hi Kory, I certainly hope so I am planning on it. Things are kind of unpredictable right now.

From steve ash on Fri, Jun 01, 2012 at 12:47:26 from 174.52.177.84

Been struggling with some sort of high hamstring/piriformis tendinopathy also that is just not going away. Some days are good, some not so good.. I'm at a total loss on what to do. That will be a big factor in my decision to run the marathon.

From Rob Murphy on Fri, Jun 01, 2012 at 13:09:12 from 205.127.70.66

I'm struggling with being old and creaky.

From Kory on Fri, Jun 01, 2012 at 15:12:38 from 134.50.89.24

I had the samething and it could be the sciatic nerve underneath the piriformis muscle. Try sitting in a chair and crossing one leg over top and lean forward. You will feel a pull on that area. Hold this for 20 seconds and do it a few repetitions for each leg. Mine tends to creep back every now and then as well.

I was thinking of making Des News my Marathon debut from my injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM-No run. Other things I needed to do today.

PM-Bike ride for about an hour total this evening. 

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-medium 6 miles on the trail this morning. 6-7/min pace.

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

I finally got up, laced up and went out the door today.  The injury seems to have come back for the better some and I hope maybe so will I.  Deseret News 10k is maybe still in the cards but I can't guarantee it. However it definitely won't be anything like years past unfortunately. Thats ok though because I need to run this for the sake of just being out there again.  I guess you could say it's going to be a recovery run of sorts both physically and spiritually also.  I just want to go run and just have fun this time:) 

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Cycled for an hour with 20 minutes uptempo on the trail and around Layton running a couple of errands today. 

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No run today. Went to Church and afterwards did some reading for a couple of hours. I'm starting to feel a bit better physically now and also in some other areas of life so I'm going to start running again this week:) 

You know I've been reading "Born to Run" lately and wow what a great read..  I think I may be slowly being converted to the Ultra and trail running. And I hope to start possibly do some barefoot running soon after I get my hands on some five fingers to build up and into.  It sounds exciting but a bit daunting and even a little scary also after some of the accounts I read in the book.  Is this really for me?  I don't know but it sure sounds fun and I guess I'll soon find out.  It may be just what I need in my life right now too:)

 

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Comments
From Chad Robinson on Tue, Jun 26, 2012 at 09:18:08 from 50.73.39.89

Five-fingers are fun but rocks hurt (but they will certainly get you off of your heals). I find Crocs to be a nice happy medium - and cheep.

From steve ash on Wed, Jun 27, 2012 at 22:40:08 from 174.52.177.84

Well, the five fingers would just be for the trail and then a hurache type sandal or very minimalist trail shoe I think..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles early this morning.  Lost some sleep for it too but I need to get used to that now. Up toward Kaysville out and back via the trail. 7:30-8/min pace.  Taking it easy on things just in case.

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Comments
From JD on Mon, Jun 25, 2012 at 12:26:09 from 70.96.78.149

hey it was cool running into you today. thanks for running a couple of easy miles with me, and for the great conversation. i appreciate your easy going, well balanced approach to things.

From steve ash on Mon, Jun 25, 2012 at 20:04:51 from 174.52.177.84

Anytime, it was a nice surprise to have some company today. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles on the trail in very minimal flats.  Stayed on the soft shoulder today and it definitely payed off in dividends. My legs don't even feel as if they ran today for the most part. Pulled over into some nice shady trees and switched out of the treads. I then started my slightly crazy barefoot running experiment. Set the limit for 3 minutes just to start out on the safe side.  But wait a minute maybe I should be doing this on grass perhaps I told myself?  Oh well...  it was interesting and also fun but this is going to take some time to get used to for sure.   

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Comments
From Rob on Thu, Jun 28, 2012 at 07:29:38 from 12.164.59.154

My favorite way to barefoot run besides the beach, is find a big plush soccer field and run right after they have finished watering it. The cool water on your feet feels great.

From Jake K on Thu, Jun 28, 2012 at 08:29:52 from 155.100.226.54

I think you are smart to start with very short increments... even 1-2 minutes, or just some strides mixed up with walking. Its all about learning the form / technique.

From steve ash on Thu, Jun 28, 2012 at 21:11:51 from 174.52.177.84

Rob-That sounds so good right now. Then again anywhere damp and cool sounds good!

Jake-So right.. Baby steps.

Also over time I've heard where it has actually reduced the shoe size of one of the top US runners. Supposedly strengthened and brought his arches up higher where before he was considered to be flat footed. Just can't recall his name off the top of my head.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran on the trail for 6 miles with 2x10 min at 10k-half marathon pace effort while taking a 2 min easy rest interval in between repeats.  Nothing fancy, just did the work cooled down and stretched afterwards for 10 min or so. Took a 35 min easy wake up spin on the bike to warm things up a bit before the run. 

An awesome morning to run and ride:)

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Comments
From Kory on Thu, Jun 28, 2012 at 23:22:04 from 184.155.135.194

Nice work and the trail running. I could see you in an Ultra. I'm thinking about running the Des News Marathon for a training run. What do you think?

From steve ash on Sat, Jun 30, 2012 at 17:45:38 from 174.52.177.84

A good idea Kory as long as you don't have anything coming up soon my friend. That race has the ability to tear you up and spit you out. And it can set you back if you have anything planned for the fall season. Otherwise it's a great run down Emigration canyon. It's also kind of a Utah running tradtion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Took the day off.  Busy day today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

7 miles with fartlek repeats at random intervals with full recovery on the trail.  4 min barefoot on the treadmill.  Tight right hamstring and piriformis afterward again:( 

Unrelenting and never ending it seems unfortunately... 

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

A some what easy 6 miles on the trail even though heart rate said otherwise.  You could fry eggs on this trail today.  5 mile easy spin on the bike later.

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Comments
From Rob Murphy on Wed, Jul 04, 2012 at 17:01:34 from 24.10.249.165

I actually did fry an egg on one of my metal lawn chairs a couple days ago. It can be done.

Gave it to the dog.

From steve ash on Wed, Jul 04, 2012 at 17:25:22 from 174.52.177.84

Nice...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles medium aerobic run at 75-80% mhr out and back.  Lots of apricots coming off of the trees on the side of the trail.  Saw one guy off his bike just munching away like he was having brunch or something. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles this evening after work.  40 minutes on the bike today also and another other scorcher of a day.   Hammy feeling better just a bit but I'll take it any day over being worse I guess.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles at 6:20-40 pace for most of the run and later a 1 hr spin on the bike this morning.  Felt awesome today and other than some residual tightness however the cadence was quick, easy, and light today for a change. It only took just a little over a mile to warmup.   Has been a while but it's sure nice though:)   

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Comments
From JD on Wed, Jul 04, 2012 at 19:14:12 from 65.130.170.7

sounds like a great run; one of those runs that make the off runs worthwhile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

An easy wake up 5 miler at 7/min pace on the trail.  So warm and humid this morning that it felt a bit like a sauna but just took it easy and enjoyed it.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hard run with 3x4 min at 5k effort and with equal rest interval. Mainly to wind out some excess energy today. Unfortunately it accomplished just enough to stiffen the hamstring and piriformis again as usual.  I can only imagine what would happen if I ever ran another marathon.  I would more than likely lose the hamstring for good at this point. Even the doctor keeps telling me to give it more and more time but I've given it months now and exhausted every option so far that is available to me. I'll still run, just not on the level I used to.

 So I've been wondering for the last while whether it's perhaps time to retire and bow out gracefully now while the getting is good.  I've ran some good times in my running career while also sharing and experiencing equally good times with friends and the running community. That being said; again maybe it's time to move on and pursue some other important areas in life now. Ie-career etc.  Lets face it I'm 41 going on 42 and it's not like I'm going to make a living or retire at this now anyway. In the end nobody will really remember what place you took or what time in what race except for maybe yourself. By then it may be you yourself will have forgotten.. It will have faded into yesteryear along with so many other times and stats.  They; (people, friends and loved ones) will however remember the day you gave them a ride to a race, or the endless miles of jogging and companionship during hard training before and the day you were there to lift them up and boost them onward and upward in those really difficult closing miles.  I think most of all just being there at the end to cheer and just be in the moment with them whether they were tearful and disapointed or filled with elation and joy.  And perhap even a combination of both:)  I just hope one day I will be able to look back and have those memories and not just the ones with the clock in the foreground and the check in the hand...

 Time to get on with life and move forward:)

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Comments
From Jake K on Sat, Jul 14, 2012 at 20:06:01 from 67.177.11.154

I agree that when its all said and done, its the memories (not the times) you want to be able to look back on. That being said, you've run some times that you should be proud of... I hope the injuries don't force you to hang 'em up for good!

From steve ash on Sat, Jul 14, 2012 at 23:04:01 from 174.52.177.84

Nah, just every other day when I feel the need to get outside and de-stress.

I've been eating more and doing weight training along with the bike to bring some balance back. I just want to be healthy again and not look like some scrawny teenager any more I suppose.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Church today, I was pretty much by myself but I guess that is to be expected in an all family ward.  Corbin Talley gave a great lesson as usual in Sunday school. He has a wonderful gift for really bringing the spirit into a room.  I wish I could go into some detail about the lesson but I just don't have time this morning.  Off to work:)

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2x easy 30 min spin on the bike through out the day.  Too many little errands and plus I slept through my alarm. I don't thnk a bomb blast would have woke me up for some reason which is weird because I am such a light sleeper normally..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Not watching dates on the mileage chart had this weeks miles on last week.. Sheesh.. how embarassing. 10 miles total.  This will teach me not to skip workouts.

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

Easy 8 miles today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 4 miles.

PM-Vo2 max with 3x mile in 5:24-5:30 ish with a roughly equal rest period.  12 miles total.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2x 30 min easy spin on the bike doing errands.  Too much going on and too tired to run .

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-3 mile jog.

PM-6 miles. Pleasant out with good cloud clover and slight breeze.  7-8/min pace with some speed changes in the middle.  Had to re-edit my workouts to the correct dates this week from last week. How embarassing...  I skipped too many workouts this month and did not pay attention to dates. Not being on the mileage board kind of cued me into that:)

No Deseret News marathon this year which is ok. My boys are coming to stay with me at that time and I don't want to be too exhausted in order to have some better quality time with them.

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

Easy 4 miles out and back this morning before work.  Went by a lot of other runners this morning for some reason.  29:24 total time.

PM-Medium pace 6 mile run. No time, just ran and enjoyed the trail however I threw some surges in at the end to practice turnover. Hamstring is progressing slowly but surely:) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Easy 90 minutes before church.  Very warm and humid out today. 12 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-Easy 4 miles this morning. 

PM-Easy 3 mile jog after work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

7 miles with 3x1 mile with equal jog rest.   I don't time them because it doesn't matter to me anyway.  It just makes for a solid workout when you don't have enough time:)

 

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Comments
From Rob Murphy on Tue, Jul 24, 2012 at 10:10:55 from 24.10.249.165

It matters to me. I need to know how much you'll kick my butt by if you ever race again.

From steve ash on Thu, Jul 26, 2012 at 07:28:34 from 174.52.177.84

I don't know about that, as you can tell lately I haven't been all that competitive:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

6 miles out and back with 3 miles at 10k effort pace.  Rail trail out and back. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles on the trail again.  Easy 7-8/min pace most of the way with some pickups at the end.

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

Easy-medium hard effort run on the trail. 8 miles total. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-Easy 6 mile jog this morning. 

PM-Easy-medium 8 miles on the rail trail.  The heat this afternoon made the heart rate soar of course so I had to really slow this one down. 

Left a question on the forum tonight if anyone is interested..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.003.000.0012.00

12 miles alternating effort between MP and 10k pace effort. Very warm even this morning but it was a late start around 9AM or so.

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Comments
From Jake K on Sun, Jul 29, 2012 at 10:31:06 from 67.177.11.154

That's a tough run - especially mentally - to alternate those effort levels. Good job.

From steve ash on Sun, Jul 29, 2012 at 10:49:34 from 174.52.177.84

Thanks, however the actual pace change was probably more subtle than that because I didn't time it. More like HM pace perhaps. The heat can really skew things but the effort and the heart rate was there at least especially at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 mile recovery run with the last 3 picking up in pace at around 6:40-7/min/mile. 

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

AM-4 easy maintenance miles./ 7-7:30/mile. 29:06.

PM-4 easy miles again this evening on the treadmill.  30:11.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Easy-medium 10 miles. Rail trail. Felt really tired and out of gas today from poor quality of sleep and bad eating habits.  Also not to mention I haven't counted all of the cycling mileage lately either. Getting back on track though the rest of the week hopefully. 96 F. and some headwind coming  back.

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

Day off. Hamstring and abductor issues as usual..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 miles at 7-7:30.  Heart rate is good just can't go any faster without ripping up this right hamstring.  Maybe I'm just too old for this crap anymore and besides it's just not fun always struggling with this.  But yet somehow I keep going and going hoping something will change. I'm wondering now if some hip abduction exercises will help out somehow.  Stretching, IB, and ice just haven't been enough.

PM-Easy 4 miles in 30 minutes and change. 7:34/mi. avg. Rail trail. 92 F.

 

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Comments
From Jake K on Fri, Aug 03, 2012 at 19:27:42 from 67.177.11.154

Andrea is struggling w/ the same thing. She finds that marathon pace is about as fast as she can go. So... looks like marathon training for her this fall :-) No 5Ks / 10Ks!

From steve ash on Fri, Aug 03, 2012 at 19:34:20 from 174.52.177.84

How long does she think it will take to recover? I have some kind of imbalance that I can't seem to correct.

From Jake K on Fri, Aug 03, 2012 at 19:41:45 from 67.177.11.154

who knows, its been a perpetual thing since last october. she strained it sprinting at the end of the long beach 1/2, and its never quite gone completely away since then. faster pace = more discomfort and inflammation

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

AM-Easy 4 miles at 7:20/avg. loop course.

PM-4 miles with surges in the middle after a long day at work. 26:14 total time. I almost didn't go but after today's news of Rupp taking the silver I was way too pumped up not to..

Core exercise and roller afterwards. I refuse to let this injury hold me back this time. With a careful build up I know that by spring next year I'll get that sub 2:30.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

A 14 miler via B. Hwy out and back via Antelope dr up to the bench. Pickups in the middle consisting of 8x 20 sec hard with 10 sec rest.  Last 4 miles steady going home. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Sun, Aug 05, 2012 at 12:44:14 from 65.130.189.214

nice run. you seem to be taking a strong, level approach to your marathon training.

From steve ash on Sun, Aug 05, 2012 at 15:51:14 from 174.52.177.84

Thanks JD,

That really means a lot to me for you to notice that. Overall things became more sensible and level once I took the beer off the training table:)

From ACorn on Sun, Aug 05, 2012 at 17:07:09 from 24.2.76.146

Nice start to the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles this evening after work.  Gordon loop.  No time

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

AM-6 miles with 4 mi at 85-90% mhr.  Rail trail.

Spotted two young deer this morning just outside a cornfield looking for breakfast no doubt.  Kind of interesting that they would be down low at this time of year though.. Must be the extremely dry and hot season we have had this year probably.

PM-Mountain bike today for a little longer distance than usual. I am so ready for a road bike.. just not ready for the tight fitting flash garb everyone on them wears however.:)-

Ab and core work for 20 min.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Russ on Wed, Aug 08, 2012 at 13:21:26 from 74.114.3.253

We live outside of town and the deer are acting really strangely because of the hot & dry spring/summer. They come right up to the house, eating anything that's green. The weeds on the edge of the driveway, even weeds in the cracks on our front steps. In 5 years I've never seen them act like this. They must be starving for quality food. Hopefully the Mountain West can get rain before fall so they can fatten up to survive the winter.

From steve ash on Wed, Aug 08, 2012 at 14:37:17 from 174.52.177.84

Interesting to hear that is something your seeing up in Montana also. I just hope it doesn't get much worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

AM-12 miles just before noon up Antelope, Church St, and B hwy out and back to home. Basically 6 miles with a gradual incline rolling up and down each way at MP effort then progressing to AT intensity for the last 2 miles. 

80-95% mhr./6 mi.  2x3 miles with 2 miles easy jogging in between.  90-95 degrees F./ No wind.

Two hard workouts in row. Too much?  Doesn't feel like it..  Definite recovery day though tomorrow with the speed limit set at 8/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Wed, Aug 08, 2012 at 12:50:27 from 72.37.244.100

Nice workout!

From steve ash on Wed, Aug 08, 2012 at 12:53:52 from 174.52.177.84

Thanks Andrea, I actually got 7-8 hours sleep the last several days:) Amazing what a little bit of sleep can do..

From JD on Wed, Aug 08, 2012 at 14:58:58 from 70.96.78.149

it was hot out that time of day too. sleep has a huge impact on running - nice job! TOU!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 4 mile jog.  Rail trail. Warm and humid = Too many bugs..  yuck.

PM-Easy 4 miles.  Loop course.  Heart rate got above 70% at times because of the heat but the overall pace was kept easy.

Watching David Rudisha run away with a WR in the Olympic 800 meters as I finish the entry.  Wow.. what a run especially the last 200 meters. Seb Coe was reported to have said;  "Unbelievable".  My thought exactly. A really great run by Rudisha.  Now if Rupp can just deliver for the US in the 5000m a tougher but however not impossible feat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Fri, Aug 10, 2012 at 08:33:12 from 155.100.226.54

Incredible race to watch. Who would have thought 2 USA guys would both run 1:42 and NOT get medals?!? Rudisha is a class act and gutsy runner - just decided to go for the WR on his own, at the Olympics, in his 3rd race of the week. When was the last time that happened? Before I was born, that's for sure!

From steve ash on Fri, Aug 10, 2012 at 21:31:09 from 174.52.177.84

Yes I know, it's kind of crazy.. Nothing but 110% and more at the end will do in these Olympics it seems and not just in running either. This is overall I think a good thing:)

This has definitely inspired me to play the sport better than I used to, not just by training harder, but smarter also. ie-Better recovery practices, more specific training etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 mile wake up run. 65-75% mhr.

PM-Easy 4 miles at 7/min pace.  Very windy with a T-storm constantly looming over my shoulder this evening.  It became cooler though at least which was nice instead of things being over 90 plus something degrees:)

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 mile wake up jog.  Loop course.

PM- Easy 6 miles after work.  Tired.. Patchy sleep last night again.  No pace time either just ran easy effort.

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

AM-10 miles with 5 miles at steady MP effort down Antelope. Ran at a nice medium sub six pace with a 29:11 split for the last 5 miles.  Some heat but not too bad..  80-83 degrees F.

I was sad to hear about the US guys in the marathon today especially Hall who had to drop out because of a sore right hamstring.  Hmm... That sounds kind of familiar.

PM-Easy ride on the bike for a half hour.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sun, Aug 12, 2012 at 14:54:39 from 67.177.11.154

its a shame that hamstrings are so essential for running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miler.  Loop course. Bettered my time for a given hr this morning. Some of that due to some temperature change. But the legs felt a little different today also than usual:)

Got my T-7s the other day and they are the still my favorite shoe.  I have to order them special because none of the stores carry them.  I really don't like doing that because you should support local stores whenever possible.  However I guess there just isn't enough demand for them around here which is puzzling to me because Brooks really makes a great racing flat.

5 miles (35:28) total time. 65-75% mhr.

PM-5 miles loop course.  (33:09) total time.  Felt great and helped me get rid of some stress from being surrounded by so much negative energy today.

Abduction and other core exercises tonight afterwards for 15-20 min.

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-6 miles easy 70-75% mhr.  Loop course with added mileage towards Syracuse out and back.  Sleep issues again..

PM-Easy 6 miles at 6:40-7/min pace.  Rail trail.  Core and abduction  work with stretching later.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Aug 15, 2012 at 10:18:07 from 155.101.152.123

I hear you about the sleep issues. What can't our bodies just do what is best for them?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.004.000.0017.00

PM 1-Long MP/LT run.  The workout consisted of 3x4 mile with one mile easy ( I guess you could call it easy considering the heat..) in between sets. First set at MP, next two consisting of MP progressing to half/15k effort until the end of run. Unfortunately no time for a decent cool down.

Gordon/Up Antelope and US-89 out and back with some good incline/decline and hills.  Temp was 93 F with some crosswind coming back. Nice and toasty and a bit brutal this afternoon but good for strength and heat acclimation:)

Core work and stretching afterwards.

PM-No recovery jog this evening. Had some yard work and errands to attend to.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Wed, Aug 15, 2012 at 15:52:55 from 70.96.78.167

nice!!

and hot...

From Rob Murphy on Wed, Aug 15, 2012 at 15:53:44 from 24.10.249.165

Nothing is easy in this heat. I find myself having daily Fall fantasies.

From steve ash on Wed, Aug 15, 2012 at 21:54:04 from 174.52.177.84

Ahh.. Fall.. Thats why TOU to this day is my favorite marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-Easy 4.5 miles. First 2.5 at 7-8/min/mile and the last 2 at 6:30-45/mile range. Recovery runs are a bit easier lately. It is starting to get cooler now also.

 PM-No run this evening. Need the fresh legs for tomorrow..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Aug 16, 2012 at 08:53:08 from 155.100.226.54

Definitely a bit cooler in the mornings.

Nice workout yesterday - those long reps are tough!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

AM- 7 miles with 5 miles at 80-90% mhr.  Rail trail/Gentile out and back.  Watching the fighter planes thunder overhead was a thrill and helped me really get the workout done:)

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

Easy 5 miles at 6:40-7/min pace before work with no time for any more unfortunately. Rail trail modified loop.  It works out though for the week as far as building up mileage at a slower but still steady increase over time. Go to 70 mpw hopefully this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.004.0013.00

Noon time run for 13 miles with mile repeats at 5k pace effort with equal jog recovery.  Quick cooldown coming home and some stretches. Late for church.. 

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 mile recovery jog. 65-70% mhr.  Rail trail/Gordon ln.

Beeyootiful morning!  A whisper of fall in the air this morning..

PM-4 miles easy at lunch. No time for more. 6:30-7/min pace. Worked out better today than just another cup of coffee or soda to get things going.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Mon, Aug 20, 2012 at 10:52:08 from 70.96.78.167

definitely a hint of Autumn on it's way. already noticing the edge taken off the heat a little bit each morning.

From Adam RW on Tue, Aug 21, 2012 at 14:20:47 from 128.110.238.159

The cooler temps are nice now if the rain will come through to knock the crud out of the air.

From steve ash on Tue, Aug 21, 2012 at 18:59:48 from 174.52.177.84

Guys, we may just get our rain tonight... Heard from a friend that the skies are looking dark in slc which means it's time to scoot out for my run now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.001.0013.00

AM-Easy/medium aerobic for 6 miles this morning at 6:30-7/min pace/mi. Loop course. Abductor work and stretching again as the hip was a bit sore all day yesterday.

I can't believe I have almost a hundred miles on these flats already..

PM-7 miles with some AT work. Trail and Gordon loop course. Speed changes then 2x 11 minutes with a 2 min recovery jog followed by an easy mile.  After that to work on some speed; 8x 20 sec sprint with 10 sec slow jog recovery.  Tired but not overly stuffed which is good for tomorrow's long run consisting of slow aerobic running along with a few MP paced miles at the end.  Learning to run fast on tired legs being the object hopefully..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2010.200.000.0020.40

AM-Long Run with 10 miles at MP effort at the end.  Gordon ave-South Weber via US-89 and B-Hwy.    Brutal...   

81 degrees F/ 20.4 miles total.  10 MP miles at 5:41-6:32/mile depending on the terrain and hills.

PM-No run. Just worked on the hip and hamstring with the stick massager and some abduction lifts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From scottkeate on Thu, Aug 23, 2012 at 09:33:17 from 216.49.181.254

These are the types of workouts that will really make you tough. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

AM-Easy 5 mile recovery jog at 8-9/min/mile pace. (41:15)  Loop course.

PM-Easy 7 miles after work with some faster pickups for leg turnover.  Toasty but bearable in comparison to afternoon temps all this summer.  Tired... 

Gordon/Antelope eastward out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Aug 23, 2012 at 20:05:34 from 24.10.249.165

Excellent week going.

I think you're right. It's not Fall-like, but definitely an improvement.

From steve ash on Thu, Aug 23, 2012 at 20:25:10 from 174.52.177.84

Almost my favorite time of year:) And the body seems to kind of sense it somehow also.. I'm just getting hungry to run and experience a fall marathon again. Mainly because it's just been too dang long and I really miss it:(

Are you going to get one in for sure then?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-5 miles at 7-8/min pace before work. No time for more.

PM-6 miles at 7-8/min pace. Rail trail/Gordon ave loop.  Still pretty tired and pondering on some things today as I was up for a good part of the night praying for some much needed guidance on some matters. I tell you this has had to have been one of the most challenging years of my life in areas. But things will turn around somehow.  I know it will but I'm just going to need to have more faith, patience and perseverance.

Core exercise and deep hip stretches later before bed.  Ouch... The years are surely catching up.

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- Just an easy 6 mile jog before work listening to Mozart piano concerto # 12 while on the rail trail.  Relaxing... and was just the ticket to put me in a good frame of mind for the day.

PM-No run. I've done enough miles for the week I think..

Hope everyone had a good time at TOU sounds like it would have been fun:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.004.000.0021.00

AM-16 mile Long run. / 8 miles easy 7-8/min pace to warm up then progressively faster. Back with 4 miles at AT with 2 min recovery then ran the last 3 at MP effort the best that I was able to especially considering the heat.  Up Gordon Ave-Antelope Dr-SR-193 out and back.  Feeling the strongest and healthiest today in years..

1:36:45 total time / 88-90 degrees F.

PM-Easy 5 mile recovery jog. Rail trail. Got a tailwind that kicked up coming home just in time:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Aug 27, 2012 at 08:53:10 from 161.38.218.168

nice running, steve. glad you are feeling healthy and strong.

From steve ash on Mon, Aug 27, 2012 at 20:37:30 from 174.52.177.84

Thanks Allie:) Me too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-Easy 5 mile recovery jog. Rail trail. No watch.

PM-Easy-medium pace 6 miles.  Loop/trail route.  It's tough if not impossible some days to keep the heart rate down with temps still around 90 degrees.  Being the case I just ran what felt good this evening:)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

AM-Easy 6 miles at 7-8min pace. 43:49.

PM-10 miles with 2x2 at AT intensity/ 2 min recovery.  Rail trail/State/Antelope out and back.  92-97 F.  Once the sun went down and 3-4 miles of warm up things turned around dramatically pace wise. That sun was just beating down on me going out..

Low or no mileage day planned for tomorrow. Spending the day with my son Aaron at the planetarium and afterwards all you can eat ice cream:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Tue, Aug 28, 2012 at 20:40:38 from 75.169.94.41

great training runs these days!

From steve ash on Tue, Aug 28, 2012 at 21:30:33 from 174.52.177.84

Yeah.. if you like practicing for the Badwater Ultra in death Valley!

From steve ash on Tue, Aug 28, 2012 at 21:50:30 from 174.52.177.84

I've discovered I stink at typing;)

From JD on Wed, Aug 29, 2012 at 08:46:57 from 70.96.78.167

no kidding - Autumn is just around the corner!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 miles /6:36/avg. Half mile "pickup" during the run with another local runner who went by me at a good clip.  I  couldn't resist..  Nothing like a little speed play in the morning to wake the body up:)

PM-Easy 6 mile recovery jog this afternoon.  Rail trail/no watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.001.0012.00

AM-6 miles/Rail trail/Gordon ave.  6:41/mile avg pace.  Much cooler today..

PM-6 miles/ Antelope/SR-193 out and back. Kicked up some dust on the way home:)

Core and hamstring/calf stretches afterward.

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 mile wake up run. 7-8/min pace. Loop/trail out and back.

PM-Easy 6 miles up Gentile out and back to home. No watch.

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

AM-6 miles easy. No watch. Gordon ave/ Rail trail.

PM-Easy 5 miles./ No watch. Up Antelope out and back. Cut it short because I was worried about the lightning becoming more and more intense with the rain. Yeah right, it all subsided when I made the turn for home.  Go figure...


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.0010.000.0020.00

AM-16 miles with 10 x 1 mile very hard in the middle with 2 min recovery running. Probably a little too hard because their was some blood in the urine later accompanied by some heavy legs and muscle stiffness. Need a nap now..   

16 miles total. No splits just ran by the interval timer. SR-183/US-89 out and back via Gordon ave and Antelope dr.  Late morning run.

PM-Easy 4 mile recovery on the treadmill at 7-8/min/mi. Did some heart rate sampling with 7/min pace around 118-124 bpm.  Needed a softer surface anyway after all the pounding this morning:)

 

Brooks T-7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Fritz on Sun, Sep 02, 2012 at 14:00:59 from 65.100.192.74

Nice run Steve! A long nap is advisable.

From Andrea on Sun, Sep 02, 2012 at 14:34:41 from 67.177.11.154

Make sure you get rehydrated!!

From Brent on Sun, Sep 02, 2012 at 18:05:37 from 66.7.127.67

Air Dark Horse, back off for a couple of days and stay better hydrated, should hopefully clear up the blood issue, have had that problem a couple of times.

From steve ash on Sun, Sep 02, 2012 at 19:41:17 from 174.52.177.84

The thought of dehydration actually came to mind as I was on my feet at work all day yesterday walking around drinking Pepsi and Dew to keep going.

Just didn't think I was that bad off this morning. Especially after my usual pre-run coffee and bottle of water.

Gotta love diuretics..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AM-10 miles easy.  Feeling a little beat up and tired at first this morning however things improved quite a bit after mile 3-4.

  10 miles total up SR-173 out and back from home. No watch just jogged/ran easy depending on how I felt.

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. Rail trail. No watch.

PM-Easy 4 miles/ 7:10/min pace avg./ trail loop.

Brooks T-7 Miles: 6.00
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 at 6:40-7/min pace. Gentile out and back.

PM-No run a but a pretty fair amount of time on the bike going to and fro so to speak. (errands because it saves on gas money.) 

Brooks T-7 Miles: 6.00
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 4 miles at 7-8/min pace. Rail trail.

PM-Medium-Easy 6 miles on Gordon/Antelope route. Steady state effort at 75-85%  for 3 miles.

Brooks T-7 Miles: 4.00
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 4 miles 7-7:30/mile pace. loop course.

PM-Easy 6 miles with a few pickups in the middle.  Rail trail out and back.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Layton Classic 5k (3.11 Miles) 00:18:02, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.117.11

A decent race with a decent time today.  Spoke with Ben Van Beekum about our efforts before and after. He took 1st in the 10k and is truly a class act for a runner and has some of the smartest and most consistent training on the blog I believe.  Jake Krong smoked the 5k in 15:19 I believe and on an honest course to boot.  I took 5th overall and 1st for my age division. 

There is work to be done for sure and some modification of my training, but it was a fun and well organized race and it gives me a base to work from for the next year.  I will get faster but I just need to stay the course as Dick Beardsley would say...

 

Brooks T-7 Miles: 7.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sat, Sep 08, 2012 at 12:09:30 from 67.177.11.154

Steve I didn't even put two and two together and recognize you this morning - I have terrible eyesight to blame!

In any case, a good run off some solid work you've been putting in lately. A good starting point for sure.

From Steve on Sat, Sep 08, 2012 at 12:31:13 from 209.235.31.148

Sweet race! Steve is back! :-)

From Andrea on Sat, Sep 08, 2012 at 12:58:16 from 67.177.11.154

Were you the one in the Hansons Brooks uniform at the race??

From Ben VanBeekum on Sat, Sep 08, 2012 at 16:48:17 from 24.10.205.24

Steve great talking to you today. I am serious whenever you want to get together for workouts or long runs let me know. It's usually me, Ken richardson and Riley Cook. We would love the extra company. Great job today!!

From Barry on Sat, Sep 08, 2012 at 18:03:46 from 184.155.119.176

Steve, great race today. :)

From Fritz on Sat, Sep 08, 2012 at 22:21:46 from 76.27.28.67

Nice job Steve! Glad to see you racing again.

From steve ash on Sat, Sep 08, 2012 at 22:25:05 from 174.52.177.84

Jake-No worries, I kind of figured that might have been the case. I tried to find you after but couldn't. Next time for sure.

Steve-Thanks,hope to see you sometime again in the future hopefully? Love to run if your ever coming back this way.

Andrea-It was me.. I like the team, colors, plus the singlet just plain looks cool:)

Ben-Thanks Ben, I will message you about some possible days.

Fritz-Thanks, that means a lot man. Hope to see you soon also:)

Barry-Thanks buddy:)

From allie on Sun, Sep 09, 2012 at 07:51:18 from 97.117.90.93

nice race, steve. and sweet singlet!

From steve ash on Sun, Sep 09, 2012 at 08:13:42 from 174.52.177.84

Thanks Allie. It was fun:)

From Rob Murphy on Sun, Sep 09, 2012 at 13:50:33 from 24.10.249.165

Nice to see you lacing up the flats again!

From JD on Mon, Sep 10, 2012 at 10:01:32 from 70.96.78.142

great race Steve!

From Adam RW on Mon, Sep 10, 2012 at 19:56:42 from 155.101.152.123

Steve, It is just great to see you racing again. It has been almost a year since your last race report so I would say today was a very fine showing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles recovery pace.  7:45-8:30/mile with 10 run between 7:45-8/min pace. Rail trail/5k Classic loop.  I think I might do the loop as a time trial once per week to chart my progress.  Read the "Let's Run" article called; "Overtraining 101" and along with yesterday's results, woke me up to reality..

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Sep 09, 2012 at 13:49:02 from 24.10.249.165

I'm gradually becoming a lower mileage runner for lots of reasons, not all of them voluntary. With the right amount of cross training and attention to overall health, I think I can still run some good races.

I don't think most guys in their 40s can last long pounding out 100 mile weeks.Or even 80.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-4 miles easy. no watch. loop course.

PM-7 miles easy.  7-8/min/mi. Hillfield road out and back.

Brooks T-7 Miles: 11.00
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 4 mile wake up jog this morning.  loop course. 60-70% mhr.

PM-Easy 6 miles on the Rail trail loop extended. Cardio wise I feel fine but the legs are still somewhat tired.

Brooks T-7 Miles: 10.00
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 5 mile jog. loop course/extension. It's frustrating not being able to go to TOU this year but my fitness is just not there to run a good one yet.  It's been a tough year and today I've decided is dedicated to just looking at small personal victories and not looking back to what was.  Or what might have been perhaps.

PM-Easy 5 miles. loop course/extension.  Easy ride on the bike also running errands.

Brooks T-7 Miles: 10.00
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

PM-Easy 4 miles today.  27:16. loop course.  Just one easy run today to try and give the body a little extra rest. 

Did some reading about the Maffetone method last night and the 180-age formula. It also called for building a pure aerobic base block before any kind of speed work taking place during training.  Even up to six months if necessary.. The case for it is that any work done beyond that range quickly shifts into a high anaerobic state. This in turn would inhibit the production of aerobic enzymes and prevent progression of the maximum aerobic pace. I have plenty of speed it seems, so I wonder if now may be the time to start that phase and just forget about racing until next year.

Brooks T-7 Miles: 4.00
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 4 mile jog before work.  65-70% mhr./loop course./

PM-Easy 6 miles after work. Greater loop course./extension. 65-75% mhr.

Legs are starting to wake up:)

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.006.000.000.0017.00

AM- 5 mile wake up run.  7-7:30/mile pace. Antelope out and back.  Beautiful morning with a nice cool temperature and early morning light over the mountains. Days like this make it worth it:) 

PM-12 miles/ Antelope/ SR-193 out and back. Just ran by effort and feel.

Brooks T-7 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Sat, Sep 15, 2012 at 17:40:50 from 65.130.246.68

i agree, really nice out this morning!

From steve ash on Sat, Sep 15, 2012 at 17:42:30 from 174.52.177.84

I'm savoring every morning because I know it won't be long before the gloves and all the layers get broken out of storage..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking Sunday off today to fully dedicate and re-focus on what's really important to me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Sep 17, 2012 at 09:06:35 from 163.248.33.220

Sleep and football?

I kid!

From steve ash on Mon, Sep 17, 2012 at 09:18:25 from 174.52.177.84

You got one right definitely:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

AM-No run this morning.  Body felt like a truck hit it, even after 9 hours sleep which is also unheard of. Really strange because that is not how I felt yesterday.  I only hope I'm not coming down with something but with all of the mileage, stress, uncertainty and worry about the future lately I wouldn't be surprised. Try for a lunch run later today at work maybe.

PM-13 miles after work. Felt much better on the run today and most likely because I'm finally catching up on sleep and recovery. All in all a really great run today.. 7-8/min pace with some faster pushes in the middle. Antelope and SR-173 out and back. 1:32:15.


Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Sep 17, 2012 at 22:01:48 from 155.101.152.123

Glad that the day turned things around and that the PM was much better than the AM. I sometimes (usually) feel more tired when I get "too much" sleep. I think it is because your body is like hey, this is what I've been missing I want more...

I hope the other stresses get some clarity in the near future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles recovery. / 6:40-8/min pace./ loop/extension. 65-75% mhr. Overall health and fitness is getting better along with sleep lately. I think one run a day should be about right as long as the duration is held up for at least an hour every day on endurance runs.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.006.000.000.0025.00

AM-16 miles out and back./Antelope/ 6 at MP effort. 70-85% mhr.

PM-9 miles medium effort. 70-80% mhr. Syracuse/rail trail out and back. 6 miles at 75-80%  mhr.  Felt really great on these two runs today:) But not having to be on my feet all day today probably helped a bit though.

Brooks T-7 Miles: 25.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Sep 20, 2012 at 17:01:20 from 67.176.195.62

Wow, super day!

From steve ash on Thu, Sep 20, 2012 at 21:18:40 from 174.52.177.84

Thanks, It was one of those in the zone kind of days..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles recovery. 7-8/min pace. /Main/SR-193 out and back.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

AM-Easy 4 mile wake up run/jog. 65-70% mhr. Rail trail out and back.

PM-6.5 mile fartlek workout at lunch time. Antelope out and back. 

Brooks T-7 Miles: 10.50
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

 6 miles after work./ Main loop plus extension. 65-75% mhr.

Brooks T-7 Miles: 6.00
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

Day off. 

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

PM-Easy 6 miles. Rail trail and Main street. No watch.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles. Main/Antelope Dr.  Rainy at the end of the run, but it felt good nonetheless.

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

AM-7 miles. Antelope out and back.

Brooks T-7 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.

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

No run today. Took it off and did other things instead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Sat, Sep 29, 2012 at 18:23:04 from 75.162.194.52

What are you shooting for at SOJO? I may fail but I am hoping to break 2:50.

From steve ash on Sun, Sep 30, 2012 at 13:28:39 from 174.52.177.84

No particular goal Chad. A 2:50 is a solid but still reasonable time especially since So Jo is a pretty honest course. Good luck, and if things improve I may be able to run a good portion of it with you.

From Chad Robinson on Tue, Oct 02, 2012 at 11:42:30 from 50.73.39.89

Thanks, I look forward to meeting you. From a logistics standpoint I would be more than willing to pick up your packet for you. Also, If sleeping on the couch is no issue, you are welcome to stay at my place. I am having my wife drop me off about a mile from the start to hit the "secret" potty and get in a little bit of a warm-up. Just let me know.

Race: Layton Marathon (26.2 Miles) 03:06:34, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Another dissapointing race.. But I refuse to let this put me down.  I suspect a combination of being aerobically deficient, age, and possibly some underlying  issues that are still lingering such as anemia, liver health and hematocrit levels. Getting back to full health and speed is taking longer than I thought.  Getting in to see the doctor next week so hopefully I'll get some answers soon.  The good news is I don't feel beat up physically unlike other races in the past.  

I finished it though and that was after all the really true test for me on this one:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kam on Sun, Sep 30, 2012 at 14:58:59 from 71.219.15.115

That is a tough course, at least compared to all the other races in Utah. I guess Park City is harder, but dealing with all that monotonous flat and running east into the rising sun is not easy. Another marathon under your belt...

From josse on Mon, Oct 01, 2012 at 08:05:46 from 70.196.197.223

So sorry Steve I had the same experience on sat, at least you finished. I really think everything has to be right on point to marathon well.

From Jake K on Mon, Oct 01, 2012 at 09:55:15 from 155.100.226.191

The marathon is a tough game. Like Kam said, though, getting another one under you belt is a good thing going forward. I like your perspective - don't let it get you down!

From Adam RW on Mon, Oct 01, 2012 at 21:55:23 from 67.182.250.241

Every step in the right direction is a good one. Keep it up and things have a way of working out in the end. Even though your report is brief it sounds like you got out of this race what you needed.

From steve ash on Mon, Oct 01, 2012 at 22:39:16 from 174.52.177.84

Thanks for all the great comments everyone:)

Sorry if I've been slow in getting back. Just busy this week..

From JD on Tue, Oct 09, 2012 at 19:09:07 from 65.130.172.16

good marathon Steve. obviously not on par with what you're capable of, but still a strong performance all things considered. seems like the perfect warmup before SO JO!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles out and back on Antelope Dr. 65-70% mhr. Still kind of warm out for this time of year.

Brooks T-7 Miles: 8.00
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 out and back. Rail trail. 65-70% mhr.

Brooks T-7 Miles: 8.00
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. Did some weight machine and core exercises at home today while focusing on eating more calories also. Decided to shift more towards getting body weight and muscle development going for a while. Just way to thin...

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

Easy-medium 10 miles on the treadmill. /1.5% incline at 70-85% mhr. Stretching especially in the lower back and hams area.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Long run for 21 miles out towards the island and up Gentile out and back.  70-75% mhr.


Brooks T-7 Miles: 21.00
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/Gentile loop.  No time just jogged. 65-70% mhr.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 mile jog on Gordon route out and back. 60-70% mhr.

Brooks T-7 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

AM-13 miles out back with 10 x 30 second fast pickups. Full 2 min recovery.  70-85% mhr. SR-183 out and back.

PM-7 miles easy. Rail trail out and back.

Brooks T-7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Wed, Oct 10, 2012 at 11:45:19 from 134.50.89.24

Nice running Steve. I wish I would have found the So Jo marathon date sooner. I signed up for a family monster dash run. I wanted to run another marathon fairly close to me this year and that would have been perfect.

From steve ash on Wed, Oct 10, 2012 at 15:24:22 from 64.134.236.183

Thanks Kory, I'm not sure that I'm even going as I have to work that day also:(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mile run. Rail trail. 

I was looking back this morning and was feeling a bit depressed at how difficult running has been to fit in and achieve at in the past few years.  After looking further I realized that I have come a lot farther than I give myself credit for. You know I was never a champion collegiate runner as the best I ever ran in high school was around 21 minutes and change for a cross country 3 miler. So no particular talent there in spite of what has been said in the past. In fact it was only after quitting a 10 year pack a day smoking habit and a long ten years of trial and error running was I able to finally put out what I felt were some decent efforts. 

I keep telling myself it's time for some changes in perspective on the big scheme of things in this mid-life running crisis so to speak:)   

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Oct 11, 2012 at 09:07:57 from 155.100.226.191

Steve - most guys who WERE stars in high school and college don't even come close to touching 2:25 in the marathon. You definitely should give yourself some credit for what you have accomplished!

From Jason D on Thu, Oct 11, 2012 at 09:27:33 from 24.1.80.94

Going from 10 years of smoking to 2:25 marathoning is pretty unreal. I often wonder how much running in high school matters, although I don't think it hurts either. In your case, the question is irrelevant, given what you've done after. Cheers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mile wake up jog.  Loop course. 65-70% mhr.

Brooks T-7 Miles: 4.00
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-No run this morning so I'll try to squeeze one in some how in between all the rain later today.   Body finally got some sleep so I slept in..

Easy run for 6 miles later this evening. 65-70% mhr.  Crazy how early it becomes dark now.

 

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.403.002.000.0021.40

AM-15 miles this morning. Most miles taken pretty easy with the last 4 ran at half-marathon pace effort.  SR-183 out and back the long way. 70-90% mhr.

PM-6 miles. Antelope Dr out and back. 65-80% mhr.

Brooks T-7 Miles: 21.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

PM-10 miles after work with speed changes in the middle then picking up the pace to MP at 80-85% mhr for a short distance. 2 mile cool down with some light stretching after. SR-193 out and back.

Brooks T-7 Miles: 10.00
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

PM-Easy 10 miles in the wind and rain this evening.  It looks because of transportation issues South Jordan Marathon this year will be a no go unfortunately:(

 SR-193 out and back. 70-75% mhr.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.002.000.0013.00

PM-13 miles with 6 mile progressive run at 70-80% mhr and 2 miles AT 85-90% mhr.  Feeling out of gas today toward the end which is probably from not eating enough lately. Very busy today however. 

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

PM-Easy 5 miles on Gordon/Antelope rt.  Picked up the pace in the last 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 6 miles this morning.  65-70% mhr.  Trail out and back. 

PM-Easy 6 mile jog.  Antelope loop extended with short pickups in the middle for cadence and form work.  65-70% mhr.

Brooks T-7 Miles: 12.00
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

PM-Easy 4 miles after work.  70-80% mhr.  Gordon ave.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

AM-Easy-medium 10 miler. SR-193 out and back with some pickups in the middle going downhill. Using G-map for more accuracy now.

PM-Easy 5 miles this evening. Gordon ave/Main.

Brooks T-7 Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM-Easy 10 miler with strideouts in the middle.  Gordon ave/rail trail. 65-75% mhr

PM-5.2 miles on a windy leaf rustling October evening. I felt like I was in a Tim Burton Halloween movie or something..   Loved every minute though:)

Brooks T-7 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Wed, Oct 24, 2012 at 07:12:37 from 66.87.66.103

You are getting some miles in lately!

From Rob on Wed, Oct 24, 2012 at 07:40:44 from 206.71.84.68

Did you listen to Oingo Boingo?

From steve ash on Wed, Oct 24, 2012 at 15:38:27 from 174.52.177.84

Steve- I just felt like running..

Rob- Right.. Have not heard Boingo in over 2 decades.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM-10.3 miles out and back on Gordon ave/Antelope dr.  Completely drenched in all the rain/snow from head to toe.  Even my toes were freakin numb..

PM-Easy 5 miles on the treadmill at 7-8/min pace. 

Brooks T-7 Miles: 15.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Tue, Oct 23, 2012 at 19:28:13 from 67.177.11.154

You have snow in Layton??

From steve ash on Tue, Oct 23, 2012 at 19:32:42 from 174.52.177.84

It snowed this morning for a bit but melted as soon as it hit the ground. It was more like a wet slush falling though. Definitely NOT one of my more enjoyable runs..

From Matt Schreiber on Tue, Oct 23, 2012 at 19:38:14 from 66.17.102.185

Sounds like a mess!

From steve ash on Tue, Oct 23, 2012 at 20:31:54 from 174.52.177.84

Umm yeah.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

AM-8 miles easy on Antelope/Main out and back. 70-75% mhr.  Picked up the pace in the last 1 mile-1.5 miles to 80-85% mhr roughly.  HR fell back to 48-50 bpm more rapid than usual right after the run which is a good sign that progress is being made.  

PM-No run tonight.  I think I'll keep the mileage at 8 miles a day for a few days to re-group then do a quality session Saturday.  Maybe long repeats at half-marathon-15K pace or something similar.

Brooks T-7 Miles: 8.00
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

PM-Easy 6 miles on the treadmill.  7-8/min pace. 

Brooks T-7 Miles: 6.00
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

Day off today.

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

Easy/medium run for 5 miles at 70-80% mhr. 33:28.  loop course. My legs were definitely ready but I decided to save it for another day since there was so much traffic and it was just too dark this evening to be safe along this route anyway.  Still.. It was a good solid run and a somewhat decent mileage week however:)

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on the road to get out of this Sunday blah like mood I seemed to be in this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.0011.00

AM-5 mile easy jog before work.

PM-6 miles with some speed play surges at the end to loosen up for tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.003.0010.00

A 10 miler today with 3-5 min segments hard at around 5k intensity coming back.  Tweaked the foot a little though around the arch on the last one coming up a hill.  Probably nothing but I will definitely watch it..  Extra easy tomorrow with a longer warm up to play it safe otherwise it was a rather productive and strong workout.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mile recovery jog today with a couple of pickups in the middle to loosen things up.  65-70% mhr.  Loop course.

Brooks T-7 Miles: 4.00
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-4 miles easy.  Loop course.

PM-8 miles on Antelope out and back. 70-75% mhr.

 

 

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

AM-Easy 4 mile wake up jog/run. 65-70% mhr.  Loop course.

PM-10.3 miles 70-75% mhr. Up to 80% mhr on the last 3 miles.  Antelope/Fairfield out and back. 

On a side note the NYC marathon was cancelled for the first time in it's history due to Hurricane Sandy.  It should have never been even considered at this point IMHO...

Brooks T-7 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Fri, Nov 02, 2012 at 21:47:41 from 75.162.194.52

I agree with you 100%. Marathons are fun and all, but not when your running past people and places under such disrepair.

From steve ash on Fri, Nov 02, 2012 at 21:53:25 from 174.52.177.84

Yes, but I think another and more important aspect of it is that the supplies, logistics, security etc that would have been used otherwise for the race were needed so much more for the people of New York.

From Chad Robinson on Fri, Nov 02, 2012 at 22:00:33 from 75.162.194.52

Absolutely! I think the runners that have come regardless should join with the community (using the resources in hand) and participate in a true charity event. Much more healing than a sporting/ athletic event.

From steve ash on Fri, Nov 02, 2012 at 22:10:10 from 174.52.177.84

Chad, It would be a really good thing I agree.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM-8 miles after work with some easy pickups toward the end. 70-80% mhr.  Antelope/Hillfield road.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.006.000.0018.20

AM-Solid 6 mile tempo run at HM pace down SR-193/Hillfield/Antelope Dr.  13 miles total with a 1 mile jog cool down.  No time just went by effort.  I think I like this Daylight Savings time thing after all as I hate getting up early..  I just don't run well at all around dark o'clock in the morning for some reason and those of you do my hat is off to you.

PM-5 miles this evening. Antelope/Main loop.

Brooks T-7 Miles: 18.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sun, Nov 04, 2012 at 13:38:48 from 67.177.11.154

I like DST in the mornings... but dislike in the afternoons :-)

Can't have it both ways I guess... except in the summer

From steve ash on Sun, Nov 04, 2012 at 19:52:04 from 174.52.177.84

Yeah, It's gonna be be a bit depressing to head out for a run after work while it's dusk already. Still.. I'd rather have it like it was today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM-5 mile wake up run. Loop course extended. Gotta love this weather lately:)

PM-7.2 mile jog this evening. Gordon/Main out and back.

Brooks T-7 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Tue, Nov 06, 2012 at 09:51:49 from 128.110.224.153

It has been about as perfect as we could hope for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM-4 mile wake up jog. Gordon/Main out and back.

PM-6.5 miles. Rail trail/Main. 

Brooks T-7 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 mile wake up run with some pickups toward the end to get the body ready later for this afternoon.  Loop course. 

PM-No run. Too many errands and things going on today.  Just as well anyway as I need keep building my base period slowly and not peak too soon. 

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

AM-10.3 miles up Antelope/SR-193 out and back.  

Brooks T-7 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

AM-6.5 miles. Gordon/Main extension.  Windy and snowy this morning but only the toes suffered a little this time as I ran in an older pair of racing shoes. One of the drawbacks of training in racing flats, however I would still rather have them over trainers any day.  I just seem to run so much more efficiently and smoother in them. 

PM-10.7 miles after work.  Snow and wind again but I refuse to make a long term relationship with the treadmill this winter.  I never seem to get the strength from training on one as I do on the roads and the hills.  Besides it saves money on monthly gym fees..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob on Sat, Nov 10, 2012 at 09:38:35 from 166.137.208.31

There seems to be a political war between which is crazier. Running in the ice and snow, or running insane miles on a treadmill. I try to be bipartisan on the subject. Both parties are probably equally crazy.

From JPark on Sat, Nov 10, 2012 at 16:13:31 from 174.52.34.169

I'll plead the 5th on the treadmill issue.

Steve, your running is looking terrific lately. Nice miles. You targeting something?

From steve ash on Sat, Nov 10, 2012 at 18:17:02 from 174.52.177.84

Rob- I think treadmills definitely have their place, such as in fitness testing, recovery runs etc. For me when I train on a treadmill in the winter it makes it too easy to rely on the machine and doesn't translate well to the road when it comes time to race. I think it's due to the fact that you can become really skilled at cheating by letting the belt give you a lot of momentum especially at faster paces. You also don't get the benefit of training different areas by running on uneven ground etc. Just my own feeling based on personal experience.

JPark-Thanks, I would like to run some faster shorter distances in the pre-season such as a 5 and 10k and then hopefully work off of that fitness and train more specifically for Des News.

From Rob Murphy on Sat, Nov 10, 2012 at 18:22:51 from 24.10.249.165

Not me. If gay marriage becomes legal, I am going to sue for my right to marry my treadmill.

From Rob on Sat, Nov 10, 2012 at 18:38:28 from 166.137.208.21

Hey now, this is a family oriented blog. I only run on female treadmills, and if I ever catch anyone on my treadmill at the gym, watch out.

From steve ash on Sat, Nov 10, 2012 at 18:45:26 from 174.52.177.84

At least Murphy's won't check it's watch when he decides to run a little farther than planned:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

AM-Easy 4 mile jog with some pickups in the muck. Gordon/Main out and back.

PM-Easy 5.4 miles. Loop course/Gordon ave ext.  Tired tonight but the run felt good though.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

AM-13 miles with 2X3 miles/2min easy.  Antelope/SR-193.

PM-No run. Rest is good:)

 

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

AM-8.2 mile jog/ Loop/trail extension.

PM-7.4 miles easy from work./ Main/Antelope east. 

Brooks T-7 Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

AM-Easy 7.6 miles on the rail trail. 

PM-Easy 9.1 miles. / Main/Antelope east./Gordon Ave towards Syracuse.  Picked up the pace at different points for turnover and form work.

Brooks T-7 Miles: 16.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.604.005.000.0015.60

AM-15.6 miles with alternating mile efforts. Overall a tough workout to run with the long gradual elevation climb and most especially in winter clothing.  Just glad to get this beast done..

Up towards US-89 via Gordon ave/ Main/Antelope/SR-193 and back home.  

PM-No run.  Took the night off to eat, watch tv and just plain relax tonight. 

Brooks T-7 Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Wed, Nov 14, 2012 at 19:28:03 from 75.169.92.30

nice run this morning - and great mileage.

i hope you're eating a lot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM-Easy 4.2 miles trail/Gordon ave.

PM-Easy 6 miles. Main/Antelope Dr/Hillfield/Gordon ave. Inspired by Jake K and Adam W, I am now a commute runner. And I will tell you this is really the way to go. Even in spite of the strange looks I get at work:)

Brooks T-7 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Nov 15, 2012 at 20:56:22 from 67.177.11.154

Commute running is the way to do it!

From steve ash on Fri, Nov 16, 2012 at 21:57:20 from 174.52.177.84

Saves time and money in more ways than one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

AM-Easy 10.1 miles.  Gordon/Main/Antelope ext.  

PM-No run. Rested tonight instead.

Brooks T-7 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, Nov 17, 2012 at 00:32:50 from 24.2.76.146

Great miles this week! You've even rested a couple nights, I feel lazy looking at your blog

From steve ash on Sat, Nov 17, 2012 at 19:56:57 from 174.52.177.84

I'm starting to feel like the runner I used to be for a change:)

Much healthier this time around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.004.000.0010.40

AM-6.4 miles with 4 miles of AT running. Gordon Ave /2200 w /Antelope Dr.

PM-4 mile jog. Main /Gordon ave. Would of went more however my stomach drove the legs this evening.

Brooks T-7 Miles: 10.40
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 10 miles with pickups out and back today at just under 7/min pace avg.  Stopped for java after a warm up and then made the climb up Hillfield and SR-193.  Turned just before Fairfeld and ran a short fartlek run in the middle for turnover and form practice. 1:09:42 total time.

PM-No run. Cutting back to 70-75 miles this week.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM-Easy 6 miles. (42:35) total time. Gordon/Loop extension  Switching to a hard copy journal now to record all of my workouts. 

PM-4.6 miles easy. / rail trail./  7-8min/mi.

Brooks T-7 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Mon, Nov 19, 2012 at 16:50:01 from 75.169.92.30

i've always kept a hard copy also, just in case the internet universe crashes or something. does this mean you won't be logging on here anymore?

From Adam RW on Fri, Nov 23, 2012 at 08:19:48 from 67.171.121.150

I stopped the hard copy in 2008 but have kept an Excel version since 1997 that is backed up. I hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM-Easy 5 miles. / Gordon loop ext./  No watch./

PM-Easy 5 mile jog./ Getting really dark even before I get off work now and there are so few street lights around here for some reason.  Time to break out the reflection suspenders and vest  now otherwise I'll end up being road kill for sure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.404.000.000.0018.40

AM-Easy 12 miler up to SR-193 out and back. 7-8/min pace. Nothing hard as this is an easy recovery week.

PM-Easy/medium 6 miles. Loop extension. 6-6:30ish pace in the middle.

Brooks T-7 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.100.000.0013.10

AM-Easy-medium 13 miles with the last 7 at MP around 6-30ish depending on the terrain coming back down. SR-193 out and back.

Brooks T-7 Miles: 13.10
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

PM-Easy 10 mile jog ran as 3 plus 7 miles after a brief stop for a snack.  Antelope then down SR-193 west out and back.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.300.000.0013.30

PM-Easy/medium 13 miles with 6 at MP. No watch this time so as not to push the pace. Just let it come to me on this one.  10 strideouts afterwards.  Felt really good on this one also:)

Brooks T-7 Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

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. /Antelope loop extension./ 7-8/min pace.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM-Easy 6.5 miles./ Antelope loop extension./ 7-8/min pace. 

Brooks T-7 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM-Easy 12 miles./Gordon/Main/Antelope/SR-193. 7-8/min pace. Very easy today even though my legs wanted to just tear it up this morning:)  

Brooks T-7 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.804.003.000.0019.80

AM-6.2 miles with the last 2 at 6:35 and 6:10/mile. Gordon/Main out and back.

PM-13.6 miles with the last 5 alternating at medium-hard effort. Left the watch at home and just went by effort and intensity this time. I was kind of surprised by this run because in the beginning  I was really not wanting to get out after having a rather long day and especially right after work. So a little tired at first, but I took a longer and easier warm up and by mile 4 I knew that I was probably going to have a pretty decent workout.. 

Another solid distance run in the bank:)   Gordon/2200 west/Antelope/Sr-193 out and back.

Brooks T-7 Miles: 19.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

AM-Easy 10 mile recovery this morning. Rail trail/Main St. 7-8/min pace. Tired in the sleep department but otherwise felt ok.

PM-Easy 5 mile jog in the rainforest.  And of course it stopped raining once I was over the bridge and almost home)-   

Loop course/extension.  7:30-9/min pace.

Brooks T-7 Miles: 15.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.001.0010.50

Progressive 10 mile run after work with 4 miles of hard fartlek in the middle.  Gordon/Antelope east out and back with a 4 mile cool down towards Syracuse out and back.  Some definite improvement realized this week over a few months ago but I don't have good accurate splits to quantify it.  I just need to get to an indoor track for some kind of a time trial now.

Brooks T-7 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.804.004.000.0012.80

AM-12.8 miles finishing with 6 miles of alternating hard to medium hard efforts running. Turning into that nasty headwind for about 2 miles really took it out of my sails at the end though.  Feeling really good again today but a lot of that has come from cutting back mileage of course.  Next hard workout hopefully (if time allows) will be 13-16 miles on Wens or Thurs with 6-8 at goal MP.

Gordon/Main/Antelope/Church St/SR-193 out and back.

PM-No run. Really tired this evening so I worked on an old project for an hour and after that called it a day.

Brooks T-7 Miles: 12.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM-Easy 6 miles recovery. No watch. Gordon/Main st.

PM-Easy 10.2 miles. /Fairfield route./ 7:38 avg./

Brooks T-7 Miles: 16.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM-Easy 4 mile wake up run. 6:30-7/min/mile. Gordon ave/Main out and back. Running short on time this morning..

PM-Easy 6 miles at 7:15-7:30/mile. Loop extension plus strides for some speed work.


 

Brooks T-7 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.704.502.000.0017.20

AM-Medium Long run with 2x3 miles progressing to the last mile in each set at a slightly faster effort pace. (.5 mile recovery interval.) Legs were a little tired but not blown out however and that is exactly what I wanted for a training stimulus on this run.  Antelope/Hillfield/SR-193/ out and back

PM- 4.2 miles with a pickup in pace on the last 2 miles at around 6:40-7/min/mi. Gordon ave/Main out and back.


Brooks T-7 Miles: 17.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Wed, Dec 05, 2012 at 16:32:15 from 155.100.226.191

You've been stacking up some nice weeks of consistent training w/ good workouts. Keep it up Steve!

From steve ash on Wed, Dec 05, 2012 at 16:40:02 from 174.52.177.84

Thanks, it's been tough though and not easy to balance lately.

From Andrea on Wed, Dec 05, 2012 at 20:21:49 from 67.177.11.154

Great workout today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

AM-Easy 7 miles out and back on Gordon/Main/Antelope. No watch just an easy jog for most miles.

PM-Easy 5 miles. Loop extension. 7:20-8/min pace.

Brooks T-7 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM-Easy 6 mile wake up run. No watch. Loop/extension.

PM-10.5 miles out and back at 7-7:30/pace. Gordon/Main/State. Felt a little out of gas on this trip out.

Brooks T-7 Miles: 16.50
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. Rail trail out and back. 7-7:30/mile with 4 at 6:45-7/min pace. Feeling good cardiovascular wise just feeling the higher mileage combined with 2 quality sessions this week.

PM-4.2 miles in the snow at 7-7:30/mile. Gordon ave/Main.


Brooks T-7 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM-Easy 6 miles. No watch and only run today.

Brooks T-7 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM-Easy 5 mile wake up run with strides.  Gordon/Main/out and and back. 10x30 sec stride outs.

PM-10.3 miles up Antelope/Fairfield out and back. Icy and dark so the pace was kept fairly sane tonight.

I can't feel my toes... Gotta love worn out racing flats this time of year:)

Brooks T-7 Miles: 15.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Mon, Dec 10, 2012 at 20:43:53 from 75.169.5.13

Nice workout today. I wear wool socks to keep my toes from freezing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM-Easy 4 miles. 7-8/min pace. Gordon ave/Main.

PM-No run tonight because I'm feeling a little too busy and sleep deprived lately.. I started school at DATC some time ago for some computer courses and have been working full time in addition to also training twice a day.  Going to modify things a bit and hopefully still be fit to race well in time for next year.

Brooks T-7 Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.003.0015.00

AM-10 miles with hard fast repeats at slightly harder than 5k effort from light to light. Used the stop light for the rest interval. Cool down around the block at home. Blue collar running at it's finest:)

Gordon/Main/Antelope.

PM-Easy 5 mile jog recovery. / Loop ext. / A little sleep last night really worked wonders..

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM-Easy 5 mile wake up run. 7-7:30/mi./Loop ext./

PM-Easy 10 miles with last 5 at sub 7/minute. First 5 at about 7-7:30/mile. Antelope/2200w/ Starting to notice a good drop in recovery pace lately which means that hopefully my base training is starting to bear fruit now.


Brooks T-7 Miles: 15.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.001.006.00

PM-Progression run for 6 miles total. Was not in the mood for more today any how. Between having two sons of my own in that age group and just the overall horror and grief of what happened today, it just did not happen. I can't seem to find words adequate enough to describe what I feel right now.


Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Fri, Dec 14, 2012 at 22:59:52 from 75.169.5.13

Blessed that you have two beautiful sons. It just as well could have been my 5-year-olds class. Have fun running in the snow.

From steve ash on Sat, Dec 15, 2012 at 20:54:13 from 174.52.177.84

Thanks Chad, Looking forward to some tomorrow. Ugh.. Not really.

Hope your training is going well and we WILL get going soon on a training run. Perhaps we could also get Sasha to go and push the pace a bit with us.

From Rob Murphy on Sat, Dec 15, 2012 at 20:55:26 from 24.10.249.165

I hear you Steve. There are no words.

I used to be able to shied my kids from news like this but not anymore. They were both really troubled by it yesterday but, because they are kids, they shook it off today. Just made me want to spend more time with them and hug them a lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

PM-Easy 4 miles after work. Felt like a brick tonight with too much rich Christmas food and too little sleep lately.  As much as I didn't want to I listened to the body instead and backed off tonight.

Brooks T-7 Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

AM-Easy 8.6 miles.  1:02:33/SR-193 loop./ Backing off on mileage and intensity for a while until I can get a better idea on what is going to be a more realistic training load. 

PM-No run this evening. Went out to do shopping for the kid's X-mas. What a zoo..

Brooks T-7 Miles: 8.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Mon, Dec 17, 2012 at 16:00:01 from 24.2.76.146

I was out shopping too and was amazed how busy the mall was. Happy Holidays and good luck with your training!

From steve ash on Mon, Dec 17, 2012 at 21:19:14 from 174.52.177.84

Thanks Adam! Hoping to see some really good race times from you this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM-Easy 6 miles with 2 on the road and 4 on the treadmill.  7-8/min pace with  the last mile at 6:45 pace.  Feeling a little sluggish still but things are improving however.

Brooks T-7 Miles: 6.00
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 this morning. 2 8-7:30/mi and 4 at 6:40/mi. TM.

  Looked into the mirror very early this morning and discovered I was getting old and my hamstring / PF muscle only confirmed that for me this morning. It's also an interesting phenomena that as you get older the mind still thinks the body can just jump out of bed and go run 6:30 pace like it used to.  The body however performs otherwise and heads out like it's running on only 4 cylinders. A rather deflating experience at best this morning..

PM-Easy 4.5 miles at 6:40-7:30/mi. 

Brooks T-7 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Dec 19, 2012 at 14:57:56 from 141.221.191.225

Livin' that experience, brother! Still, we are better off than most being old guys who can at least get up to do what we do. Once all the cylinders are firing, though...kinda like a diesel we need to get warmed up to perform well.

Keep on running strong.

From steve ash on Wed, Dec 19, 2012 at 22:41:14 from 174.52.177.84

Thanks Jeff, I feel the same way. We are definitely blessed to be still running strong. Hope to be able to run with you and the rest of the Idaho crew again some day. Good times:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.002.0010.50

AM-6.5 miles with some speed work consisting of 10 x 1 minute on and 1 min off recovery jog.  Cold but otherwise sunny and nice out.  Main/rail trail/Gordon ave.

PM-Easy 4 mile recovery at 7:30/mile. TM.  

Brooks T-7 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

AM-Easy 5.8 miles today. 7:16 avg. Main/Rail trail.  Where are my toes? 

PM-Easy 6.5 miles. No watch.  Antelope out and back.

Brooks T-7 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Fri, Dec 21, 2012 at 08:49:43 from 155.100.226.191

I had to switch to ski socks for a couple days :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.000.0012.50

AM-8.3 miles with 2x2 mile progression at half mar-10k effort.  Listened to some of my old Bob Seger tracks while "Running Against the Wind" on the way back:)

PM-4.2 miles easy. No watch. 

Brooks T-7 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

AM-Easy recovery for 6 miles this morning. (44:06) Antelope/2200w.  It used to take me roughly 46 minutes and change to run this at roughly the same effort level and THR after a harder workout in early fall.  This is definitely encouraging for this time of year already.

PM-Easy 4 miles at 7:30/mile. TM.

Brooks T-7 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.004.0017.40

AM-12.4 miles with cut down distance intervals of 5-4-3-2-1 with equal rest.  After completing the set a 1 mile jog and then 6x1 min hard with a 2:1 recovery/run ratio.  Timed one stretch on a distance known to be exactly .3 mi at 1:27. Overall a good solid capacity workout.  I'm probably going to feel the damage from this one in a day or two however..   Gordon/Hillfield rd /Church St/SR-193/Antelope Dr.

PM-5 miles at 7-7:30/mi. TM.

Brooks T-7 Miles: 17.40
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

AM-Easy 8 miles. Windy and blowing sleet. Starting to get used to this maybe.. Main/State/SR-193. 7-7:30/mi.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took today off.  Merry Christmas FRB:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sun, Dec 30, 2012 at 20:31:59 from 184.155.119.176

Steve,

Wanting to wish you a Merry Christmas and a happy new year. God bless you!!

From Jon on Sun, Dec 30, 2012 at 20:47:19 from 107.203.52.135

And a happy new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2365.85326.30150.5038.362881.01
Brooks T-7 Miles: 360.31Brooks T-7 Miles: 660.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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