Hurry up slowly..

Utah Valley Marathon

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

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

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

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

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 23.50 Month: 23.50 Year: 235.70
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
1832.15303.70150.5016.752303.10
Brooks T-7 Miles: 19.40Saucony Fastwitch A-5 Miles: 356.50Skechers Go Run Miles: 256.50Saucony Kinvara 3 Miles: 785.50Brooks T-7 Miles: 397.00Brooks T-7 (used) Miles: 239.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Easy 4.4 miles. Gordon/Main out and back.  Nasty flu virus put me down for a while and if there is one thing I have learned, it's to rest and not run when it comes around.  Being cautious still however on the mileage especially with the pollutions levels being so high right now.

Brooks T-7 Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

AM-Easy 6 miles with one mile fast thrown in the middle. Feeling so much better now and I really think the rest period may have done some good performance wise also:)  Not a bad day to run even with the cold and inversion. 

Gordon/Main/Rail trail.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Jan 19, 2013 at 12:21:17 from 107.203.52.135

Is there a rail trail in SLC?

From ACorn on Mon, Feb 18, 2013 at 22:39:32 from 24.2.76.146

Just checking in. I think you switched to paper copies of your training. Hope all is well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 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
10.002.000.003.0015.00

AM-Easy 5 miles. 33:26

PM-10 miles with 3x1 mile at 5:10, 5:15, 5:12.  Jog back recovery.

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

AM-6 miles easy. (41:57)

PM-4 mile jog. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

AM-6.5 miles with a 1 mile pickup in the middle. (40:36)

PM-4.5 miles easy.

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

Easy 6 miles with last quarter fast in 1:18 for leg turnover.  6:20-7/min pace.

Badly wanted to run SLC half but just couldn't justify spending the money. These events are becoming so ridiculously expensive now so I have to pick them carefully and sparingly.  Wasn't easy though especially in light of the horrible tragedy in Boston this week.  I so wanted to be a part of this event to stand with everyone else and say that we will not be intimidated by such cowardly acts on our nation and we as a people.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Apr 20, 2013 at 08:15:10 from 24.10.249.165

I agree with you Steve. Especially when the race is a crappy race with crappy organizers like Salt Lake. You can run races like the Striders Half or the Thanksgiving Point Half and pay about 1/3 the price of Salt Lake, work with race directors who care about the sport, and have top notch competition.

From steve ash on Sat, Apr 20, 2013 at 11:16:00 from 174.52.100.252

I'm playing with the idea of running the 30k coming up however my longest run for quite some time has only been around 11-12 miles.

Would definitely be a first time outing just to see the country side:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.005.000.0015.00

AM-Progressive run on the treadmill. 10 miles including a so called warm up.

10 miles total in 57:23/ 1% incline.  A rather sweaty affair to say the least..

PM-Easy 5 mile jog. No watch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, Apr 20, 2013 at 17:13:45 from 70.208.3.41

Very solid run on the treadmill. Looks like you're in great shape!

From Bob on Sun, Apr 21, 2013 at 07:12:50 from 67.176.195.62

Hi Steve, hope things are well with you. Gotta love those sweaty t-mill dates!

From steve ash on Mon, Apr 22, 2013 at 07:19:44 from 174.52.100.252

Thanks guys, Better shape yes but definitely not where I would like to be though. I'll take what I have though and call it a blessing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

AM-12 miles with the last 2 at MP effort. (1:22:10) 

 Right hamstring and sacrum are tighter than usual this morning. I think it's time to just go get a heel lift and raise the shorter leg until I can figure out how to correct this imbalance. That is if it can be corrected at all..  Trying to stay optimistic about this but it's been an ongoing thing for a few years now and it's time for some real answers.

AM-4 miles easy on the soft deck treadmill at Gold's. A less bone jarring and joint shearing choice than the usual concrete today. (29:21) flat level.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Apr 22, 2013 at 10:14:35 from 163.248.33.220

Good to have you back Steve.

From steve ash on Mon, Apr 22, 2013 at 22:09:23 from 174.52.100.252

Thanks Rob, nice to be back:)

From ACorn on Mon, Apr 22, 2013 at 22:56:04 from 71.213.40.95

Good to see you back blogging! That Emerson quote in your Personal section is one of my favorites.

Keeping my fingers crossed that you'll find a solution to your leg imbalance issue. I suspect that's a common problem.

Take care Steve!

From Bob on Tue, Apr 23, 2013 at 18:47:37 from 67.176.195.62

Hang in there and don't forget to hit the weights for the lower body. My hunch is a regimen of squats and dead lifts, done correctly, would solve your issue. They strengthen the lower body and rear like no other.

From jtshad on Thu, Apr 25, 2013 at 07:10:28 from 141.221.191.225

Glad to see you on the blog again, hope all is going well for you.

From steve ash on Thu, Apr 25, 2013 at 08:01:24 from 174.52.100.252

Thanks Jeff, Nice to hear from you again. Take care of that Achilles, I've been there..

From steve ash on Thu, Apr 25, 2013 at 08:02:07 from 174.52.100.252

Thanks Bob, definitely going to hit the weights soon.

From Bob on Thu, Apr 25, 2013 at 16:48:00 from 67.176.195.62

You're welcome. I'm a ham-n-egger runner compared to you Steve, but a student of the game per se. Just some ideas u might consider that have worked for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-7:30/mile.  Treadmill flat.

 

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-Easy 6 miles. (41:11) 8600 south out and back.

PM-Medium/High Aerobic run for 6 miles.  (38:11).  Parkway trail path.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.001.000.0010.00

AM-Easy 4 mile wake up run.  7th east. (29:48)

PM-Medium Aerobic run on the treadmill with random hill repeats of up to 4% incline.  6 miles total. (38:36)  Not all treadmills are created equal I'm finding out more and more lately..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Fri, Apr 26, 2013 at 19:00:09 from 107.203.52.135

You mean some are nicer? Or faster?

From steve ash on Sat, Apr 27, 2013 at 18:42:39 from 174.52.100.252

All of the above Jon:)

From Jon on Sat, Apr 27, 2013 at 18:46:36 from 107.203.52.135

I used to go to Planet Fitness where there were probably 4 or 5 different models of treadmills. I can definitely say that 8 mph is a very different speed on different treadmills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy/medium pace 7 miles.  1300 east/out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.001.001.0020.00

Long run up up and down Provo Canyon with Sasha, Chad R and Collin A.  I really enjoyed getting out again and meeting new people while taking on a longer run. Good times..  I have'nt run 20 miles for quite some time now and although I'm not quite as fit as I used to be, it still turned out to have a much better result than I had expected.  The first 12 miles were at smooth and easy pace with the last 8 progressing gradually in effort until the last mile that is.. with some rather brutal hill climb it turned the legs to jello.   A great training run however and with no bonking issues which in and of itself is really encouraging.  For now I'm going to make a few changes in the coming weeks on the training in order to regroup and then work towards strengthening the legs and core more in order to improve economy.  I just have to keep building patiently and being thankful for the blessing I have.  

20 miles total with 12 at 7:30-8/min pace with 8 at sub 6 to 6:20ish/mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Apr 28, 2013 at 09:21:47 from 24.10.249.165

Nice run Steve.

I was planning on retiring from marathon running for a few years after my debacle at Boston in 2012. However I, like everyone it seems, want to run Boston 2014.

So I have to get a qualifying time. Deseret News seems like as good a place to do it as any so that is my plan.

How about you? Any goal races?

From Bob on Sun, Apr 28, 2013 at 13:09:04 from 67.176.195.62

Always nice to put in a good 20 miles to break into better training.

From steve ash on Sun, Apr 28, 2013 at 22:25:08 from 174.52.100.252

Rob, Deseret News is a goal along with Draper Days and possibly Utah Valley Marathon. I'm hoping my endurance will come up a little more between now and then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on 7th east. (38:37)

Saucony Fastwitch A-5 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
8.005.000.000.0013.00

AM-8 miles high aerobic with 5 at MP pace. / 0.5-1% incline at 6-6:15/mile. (51:37) total time.  Not fully recovered from Saturday but still pretty doable.  Need to buckle down and take another easy day especially after a longer hard run that I'm not used to.

PM-5 miles easy on 7th east in (38:42} including a mile with my son.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Mon, Apr 29, 2013 at 20:26:05 from 75.162.248.29

Nice job Steve! Just don't get to excited yet. Email me your address for Saturday, I will gladly pick you up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 5 miles on the grass and parkway trail.  No watch.

PM-Easy 3 mile jog. (26:11)  About 1.5 miles with Ian while we talked about orchestra.  He plays viola and really enjoys it. You can always tell when it's orchestra practice day because he is usually up at about the same time I am.

Saucony Fastwitch A-5 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
8.000.000.000.008.00

Easy 8 miles on the indoor track at the community center at 7:09 avg pace.  Around the track turning laps like a drone on auto pilot. The plan was to get in some quality short speed but the legs were just not having any of it.  Just getting it in today.

Saucony Fastwitch A-5 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
8.003.000.000.0011.00

AM-Easy 5 mile wake up run.  (36:21) total.  7th east/Quail Hollow.

PM-6 miles with 3 at MP effort in the middle. (41:03) total. 

Saucony Fastwitch A-5 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
4.000.000.000.004.00

AM-Easy 4 miles at 7:30/mi. 7th east.  Taking it easy for a while on the mileage and intensity.

PM-No run.  Going to step back on the throttle and do a more gradual plan. The mind is perfectly able to grind out 70-80 mile weeks just like the old days but the body is not quite able yet.  Don't get old is the advice for today..

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

Longer run on the treadmill today with 6 miles at 7-7:30/mile at 1.5%.  Upped the pace for 2 miles at 6:20-6:30/mile at 2-3.5% incline. 1 mile recovery at 7:30/mile flat and then 3 miles at 6:40-6:18/mi. 2-4% incline.  I needed to take some heart rate sampling and stay off the hard pavement today. 

Saucony Fastwitch A-5 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
10.000.000.000.0010.00

Went for 10 miles on the JRP untimed. I was feeling in the mood for a Sunday morning run but somewhere more off the beaten path this time.

Skechers Go Run 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
8.506.000.000.0014.50

AM-Easy 4.5 mile wake up jog.  No time taken I just let the pace come to me easy.

PM-10 miles with 6 on the treadmill at 6:10-6:22/mile @ 1.5% incline. I alternated marathon pace to slightly faster than pace every other mile and surprisingly the legs actually felt ready for that tonight:)   However I think doing all this marathon pace work without a pre-season base is probably a mistake.  On the other hand.. there just isn't enough time to do it thoroughly so somehow we have to make the best of it. 

Skechers Go Run Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

AM-Easy 5 mile wake up run.  Outer loop extension.

PM-Medium 6 mile progression run as I felt.  (38:31) total time. Treadmill at 1-1.5% incline.

Skechers Go Run 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
13.001.000.000.0014.00

AM-Easy 8.5 mile wake up run.  1300 east/ 7th east out and back.  Started with a nice and easy jog at 8-9/min pace and finished the last 3 miles at just under 7/min/mile.

PM-5.5 miles/ Treadmill. (38:03) 1.5% incline.

Skechers Go Run Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Wed, May 08, 2013 at 16:48:06 from 67.176.195.62

Hey, that's the Kenyan way! But I guess they get down to 10K pace at the end.

From steve ash on Thu, May 09, 2013 at 08:10:37 from 174.52.100.252

Lasse Viren used to have a saying that went like this; "Hurry up slowly"

Good advice that I don't always get right:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

AM-Easy10 mile run up 13th east and 9400 south out and back. (1:11:06)  Felt ok but not with a lot of pep in my step this morning being from a combination of higher miles and not taking in enough carbs yesterday.  Pace was nice and easy though this morning for the most part.

PM-5 miles on the mill.  (32:03) @ 1.5% incline.  Felt better this evening after a nice carb and fluid re-load:)

 Put an insert into the left shoe to see if I could compensate a little for this lateral imbalance I have going on.  It seemed to work somewhat but I don't think quite as well as a heel lift would. Anyway... at least until I can get re-aligned and stronger in the core somehow and it's better than nothing I guess..

Saucony Fastwitch A-5 Miles: 5.00Skechers Go Run 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-4 miles wake up. 7th east out and back.

PM-6 miles easy late this evening.  TM-(42:07) 1-1.5%.  Busy day..

Saucony Fastwitch A-5 Miles: 4.00Skechers Go Run 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
13.000.001.002.0016.00

AM-12 miles up and down Provo Canyon early this morning with Chad R and Sasha.  Ran well on the 3 mile tempo segment but was tired from the training and all the higher end aerobic running. We held the pace as a group for a while but shortly afterwards I had to let them go. I  just didn't have enough reserve to hang on this morning. In the end I clocked (16:35) with Chad and Sasha around 16:15 or so. Wow.. It seems like a world away from the 15:15 PR Sasha and I clocked some years ago. Oh well.. Can't hang on to it forever right? 

 The main culprit I think is the lack of long distance endurance training along with running too fast on normal distance days.  Did I mention also that perhaps being 42 now just might have something to do with it?

AM-4 mile easy recovery jog on 7th east/80th south plus one on the grass.  Did not start out well with the two double cheeseburgers still on board somehow from lunch this afternoon. There is something about McDonalds that takes longer to digest than some substances to de-compose..    I should know better but it was close and quick to grab in a hurry.

Skechers Go Run Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sat, May 11, 2013 at 16:47:08 from 67.176.195.62

Hey just turned 42 myself! Good week Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM-7 miles very easy.  No time but inserted some pickups in the middle for turnover. Ft Union/1300 east loop.  After pouring over some training threads last night on the Let's Run forum the light turned on again finally.

On a side note the heel lift I have now seems to be working so far but it needs to backed up by more core strengthening.  Gotta get on that.. 

PM-Easy 4.5 mile easy jog.  Fairly warm out this evening.  Summer is here:)

Saucony Fastwitch A-5 Miles: 11.50
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-10 miles easy effort and a slower warm up this morning.  13th and 9400 S.  (1:12:49)

PM-4.2 miles on the treadmill.  Just an easy aerobic run for 30 minutes slowly moving up pace and incline from 0-1.5%.

Saucony Fastwitch A-5 Miles: 4.00Skechers Go Run 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
15.000.000.000.0015.00

AM-Easy 10 miles up Sego Lily and back home. No time taken just enjoyed the run this morning.

PM-Easy 5 easy but rather toasty miles this evening. 7th east/bend out and back.

Saucony Fastwitch A-5 Miles: 5.00Skechers Go Run 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 10 miles on 7th/13th east out and back.  (1:10:21). 

PM-No run this evening. Catching up on some things.

Saucony Fastwitch A-5 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
13.001.001.000.0015.00

AM-9 miles with 8x1 min on/off accelerations at 5k effort.  Ft Union course.  Good run today in spite of some stomach issues earlier that were probably due to some baked fish last night:( On a side note my morning resting pulse rate is down to around 38-40 bpm which is a really good sign.

PM-Progressive 6 miles on the treadmill. (39:33)  Felt really good today.

 

Saucony Fastwitch A-5 Miles: 6.00Skechers Go Run Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Thu, May 16, 2013 at 12:06:43 from 128.110.65.111

Hi Steve

Long time no see. FYI I'm leaving Salt Lake next month for a new job. Would like to get in one last run. Let me know when you might be available.

From steve ash on Thu, May 16, 2013 at 17:49:35 from 174.52.100.252

Definitely.. Next week would be ok so I'll let you know soon and send you an e-mail. It would be good to see you again before you leave.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miles this morning. (34:03)  Felt surprisingly good this morning however held back on distance.

PM-Easy 5 miles at lunch time.  No time taken.  7th east/8600 s. 

Skechers Go Run 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
4.002.006.000.0012.00

AM-12 miles total on the treadmill.  (1:11:19) %1-1.5%/   Did 8 miles for the faster portion of the run then took a pit stop and ran 3 more miles to get the rest in.

PM-No run tonight.  Stayed home with the family and watched Sherlock Holmes while eating copious amounts of junk food:)

Saucony Fastwitch A-5 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
6.000.000.000.006.00

AM-Easy 6 miles this morning.  (41:49)  Should have taken a little easier recovery pace but it felt good with the cool weather and all.  7th and 8600 s extension.

PM-No afternoon run. 

Saucony Fastwitch A-5 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
10.000.000.000.0010.00

AM-5 mile wake up jog. 7th east loop. 

PM-5 miles easy. (35:13) Things are now starting to get interesting in the land of Aerobia..

Saucony Fastwitch A-5 Miles: 5.00Skechers Go Run 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
12.007.001.000.0020.00

AM-Medium long run for 13 miles with the last 6 at MP effort.  6:20-25/mile.  Ft Union/Sandy bench.

PM-7 miles total with one on a broken treadmill for warm up. (48:31).  Finally got around to putting down the ice cream in order to get my entry in tonight and it probably took me longer than the actual run I think..

Saucony Fastwitch A-5 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SpencerSimpson on Wed, May 22, 2013 at 17:01:36 from 63.82.19.2

great comment on the ice cream. Love it also and look forward to it every night. great double...

From steve ash on Wed, May 22, 2013 at 22:18:23 from 174.52.100.252

Yeah, except I ate enough for 3 people!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

AM-Easy 10 miles. No time taken. 7th and 9400s out and back.  The wind really sucked warming up but gave a nice ride coming home.

PM-5 mile easy progression run on the treadmill with 2 miles in the middle at 6:10-6:22/mi. @ 1.5% incline. (35:22) total time.

Skechers Go Run 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
16.000.000.000.0016.00

AM-8 miles easy. 7th out and back.  No time.

PM-8 miles easy aerobic on the treadmill.  (1:00:11) @ 1.5% incline.

Saucony Fastwitch A-5 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, May 23, 2013 at 20:25:21 from 67.176.195.62

You are rock 'n' rolling the miles. Great job.

From steve ash on Thu, May 23, 2013 at 22:01:47 from 174.52.100.252

Thanks, trying to build up the aerobic engine with a fair amount volume but at a slower pace. Rebuilding those capillary beds and mitochondrion I guess you could say.

Not to say I won't be doing some speedier jaunts from time to time though:)

From Bob on Fri, May 24, 2013 at 16:39:31 from 67.176.195.62

Doing it Lydiard style! Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

AM-Easy 6 miles on 7th around 7/min pace.  (43:16).  Hands were cold this morning which doesn't seem right almost being summer. Legs were not exactly sharp but I wasn't feeling like a plodder either so probably about normal fatigue wise.  One thing that might help is to stop training in racing flats.  Duh..

PM-Easy 6 miles on the treadmill with the last 2 at 6:10-20/ mile.  (42:11) 1.5-2% incl.

Saucony Fastwitch A-5 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
7.004.000.000.0011.00

AM-6 miles (41:47) 1.5% incline.  Felt really good this morning after warming up. Not sure if I will do something longer today or wait until I see how the day turns out.

PM-5 miles this evening. (33:37)  Felt good and I threw in some faster stuff toward the end but I think 90 miles this week is enough..

Saucony Fastwitch A-5 Miles: 6.00Skechers Go Run 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
4.000.000.000.004.00

Easy 4 miles today was all. (28:54) out and back.  Spent most of the day at church and with the fam doing typical Sunday stuff.  Getting up to run is the easy part..  It's dragging myself into church that isn't so easy and I'll just leave it at that.

 I'm just not the super religious type I guess..

Skechers Go Run Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, May 28, 2013 at 10:44:32 from 163.248.33.220

Scientists are actually beginning to think there might be a religious gene that explains why some people are predisposed towards faith and others are not.

From steve ash on Tue, May 28, 2013 at 11:08:25 from 174.52.100.252

I read about that I think in Psychology Today somewhere or something. Mentioned that to the wife one time and got the evil eye for the rest of the day!

My thing is that I'm kind of a middle of the road guy who believes in what is right and wrong just not the religiosity of it all if you know what I mean.. That doesn't really work here in Utah it seems though. Could be wrong, the older I get the less I know I'm finding out:)

From Rob Murphy on Tue, May 28, 2013 at 11:44:12 from 163.248.33.220

The evil eye - funny!

If it was true that would be awesome. That way, blaming us for not being religious would be like blaming us for not being 7 feet tall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy wake up run. 7th/ and trail out and back. 

PM-Easy 4 mile evening jog. No time taken just getting out and moving the legs.

Saucony Fastwitch A-5 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Tue, May 28, 2013 at 09:50:47 from 12.200.234.20

You're getting in some good miles lately!

From steve ash on Tue, May 28, 2013 at 10:57:04 from 174.52.100.252

Thanks, I just hope they pay off long term.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.002.000.0016.00

AM-10 miles total to and back from gym.  (1:06:36)

PM-6 miles. High Aerobic Progression run.  (38:42). Just watched Asbel Kiprop at a Diamond League track meet fall asleep in the third lap of a 1500m race only to come alive and outkick the field in the last 100m.  Wow.. He is built like an absolute broomstick and makes me look on the heavy side..

Saucony Fastwitch A-5 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, May 30, 2013 at 11:55:23 from 67.177.11.154

That was an impressive race. He looked completely out of it w/ 300m to go. He also looks like he weighs about 94 pounds!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM-Easy wake up jog.  4.5 miles total. 7th/loop.

PM-10 miles easy during lunch.- (1:10:35)  7th/9400s.

Skechers Go Run Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Wed, May 29, 2013 at 13:32:44 from 50.73.39.89

Nice job keeping it easy Steve. If you would like I could meet up with you Friday around 6 am on the parkway (near 123rd South) for 10 or so miles. This way I don't pull the lazy card on a Friday morning.

From steve ash on Wed, May 29, 2013 at 13:45:27 from 174.52.100.252

Chad, Thanks but sometime next week would work better for me if your interested. I'm working morning shift this weekend. E-mail me if interested.

From allie on Wed, May 29, 2013 at 13:58:05 from 161.38.221.168

you are putting some good miles in.

james and i both have a pair of the skechers goRun. great shoes.

From steve ash on Wed, May 29, 2013 at 23:17:07 from 174.52.100.252

Allie- Thanks, I like the Skechers also and especially for my easier days. Good support for a relatively neutral shoe. Just a bit too much arch hump on the older Go-Runs that I wear however. But at only fifty bucks Im not complaining:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.002.000.0016.00

AM-MP Long Run with a hard push at the end.  2 miles cool down.  Warmed up for 6 miles outside and did the rest on the treadmill.  TM-(57:56).   I may not do a second run tonight after that one..

PM-No run. Legs are too tired to have a productive run after that along with the 90 mile weeks.

 

Saucony Fastwitch A-5 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Thu, May 30, 2013 at 22:21:19 from 71.213.40.95

You're looking strong! I'll shoot you an email in the next week or two, I'd love to meet up for a run.

From steve ash on Fri, May 31, 2013 at 20:25:07 from 174.52.100.252

Ok, I just sent you an e-mail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-4 mile jog recovery. No watch so as not to push the pace.

PM-Same as above.

Saucony Fastwitch A-5 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
10.002.000.000.0012.00

AM-Easy 6 miles treadmill with a pickup in pace to 6:10/mi 1.5% for the last two miles.  (38:24).

PM-Easy 6 miles on 7th out and back.  No time taken.

The wife put on the the movie "Miracle" on TV.  I think I'll give it a go tonight on recommendations from people. Looks good..

Saucony Fastwitch A-5 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
9.000.000.000.009.00

Easy 9 miles at Liberty park on the woodchips with Adam and Josh E on the blog.  Great brunch run with some good company and some soft surface easy running on the legs.  Afterwards I stopped off at Dee's and had a huge Lumberjack breakfast then afterwards took a long nap after all those hotcakes and syrup kicked in:)

Taking a cutback this week in training to recover the legs.

 

Saucony Fastwitch A-5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Josh E on Sun, Jun 02, 2013 at 20:03:49 from 75.162.197.132

Nice meeting you Steve. Glad to hear you got a big meal down. You should have gotten at least a pound back.

From ACorn on Sun, Jun 02, 2013 at 21:42:53 from 71.213.40.95

Nice running with you again. You deserve to eat that breakfast everyday.

From Rob Murphy on Sun, Jun 02, 2013 at 22:08:40 from 24.10.249.165

Pretty ideal morning if I do say so myself.

From steve ash on Wed, Jun 05, 2013 at 10:04:03 from 174.52.100.252

Yup to all of the above..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile jog on 7th out and back. No time taken.

Skechers Go Run 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
5.000.000.000.005.00

Just another easy 5 mile run but a little quicker than yesterday. - (34:07)

7th/Parkway trail out and back.

Saucony Fastwitch A-5 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
4.000.001.000.005.00

Easy 5 miles on the treadmill today with one mile at 5:39/ 1.5 % incline. HR and breathing effort at all speeds has come down a bit but anything faster than 10 mph seems a little rapid turnover wise.

 On a side note I am running Utah Valley this weekend!  Way excited to just be in it again. 

Saucony Fastwitch A-5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Jun 05, 2013 at 10:30:54 from 163.248.33.220

The full or the half?

From steve ash on Wed, Jun 05, 2013 at 11:03:35 from 174.52.100.252

The half Rob. I want to get a good bench mark of where my fitness is before tackling another marathon. Deseret News is coming also and I'd like to have a good chunk of training before that one. I don't want to spend too much time recovering before hand.

From Rob Murphy on Wed, Jun 05, 2013 at 11:16:45 from 163.248.33.220

So I'll see you on the starting line.

From steve ash on Wed, Jun 05, 2013 at 11:22:46 from 174.52.100.252

I'm guessing a pretty deep field from the looks of it also..

From Rob Murphy on Wed, Jun 05, 2013 at 11:32:05 from 163.248.33.220

It's on the circuit and it's a half marathon - the hip race these days.

From Jake K on Thu, Jun 06, 2013 at 11:32:14 from 67.177.11.154

That's great Steve... see ya up there at 2am ;-)

From steve ash on Fri, Jun 07, 2013 at 05:56:27 from 174.52.100.252

I'm used to it Jake..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles out and back on 7th. (34:46) Last quarter at sub six pace.  I pulled out the old Pegasus 27s that had only a modest amount of wear and ran in them today. Though they seemed overly cushioned at first, I quickly got used to the ride and by the end of the run  I actually preferred them over my worn out flats. 

Remembering  D-Day today and all of the sacrifices and stories my Grandfather used to tell me about himself and the men he fought with as an airborne paratrooper.

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

Easy 4 miles early this morning. (26:12)  Threw in some faster stuff to keep the rust off:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Utah Valley Marathon (13.1 Miles) 01:17:04, Place overall: 13, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.000.0016.00

It was great to get out and test myself again after having some really tough setbacks in the past. All things considered this was a substantial improvement both in terms of performance and in health. Considering my last crash I was really unsure about my capabilities on the road as so much of the training I that I had undertaken previously had been done on a treadmill or just plain spotty due to layoffs caused by nagging injuries and life.  In all reality I told Sasha that 1:18 was the target but secretly inside I thought if everything went really well a 1:16 would be the time to hope for. Turns out it was to be somewhere in the middle and so I'll take that and count it as a blessing and as a stepping stone for further improvement. 

 I know that my age is creeping up on me now, but I've seen some pretty incredible times come from some masters age group runners that give me optimism and that there may still be some fire left after all.  I just need to take a more balanced and more broad approach to training. The key will be to find the optimal point and not the maximal one this time. Easier said than done for someone like me but hey there is always tomorrow..

Note-My watch time was somewhere around 1:16:54 but the official was at 1:17:04. Not sure why that is..

Saucony Kinvara 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Taylor on Sat, Jun 08, 2013 at 16:50:44 from 174.23.73.231

Stop worrying about age. Your name is Steve! You are fast by definition :)

And congrats on the nice comeback time.

From Bob on Sat, Jun 08, 2013 at 16:55:39 from 67.176.195.62

Congrats on hitting your goal. Enjoy your continued training.

From steve ash on Sat, Jun 08, 2013 at 17:07:07 from 174.52.100.252

Thanks, It definitely was the boost I was looking for.

From Rob Murphy on Sat, Jun 08, 2013 at 18:01:26 from 24.10.249.165

Really solid race Steve. Good to have you back.

From Jake K on Sat, Jun 08, 2013 at 18:08:19 from 67.177.11.154

Nice run, and enjoyed chatting w/ you afterwards Steve.

Keep that fire burning!

From Little Bad Legs on Sat, Jun 08, 2013 at 18:26:13 from 68.186.0.46

Stepping stones... You'll get the result you want soon enough. Great job today!

From allie on Sat, Jun 08, 2013 at 19:50:01 from 97.126.222.242

great race, steve. good to see you back out there.

From Jon on Sat, Jun 08, 2013 at 20:37:55 from 107.203.52.135

Glad to see the improvements. Good race, Steve.

From Fritz on Sun, Jun 09, 2013 at 12:36:46 from 65.100.192.74

Great job Steve. I am glad the race went well and that you are getting back into it.

From Steve on Sun, Jun 09, 2013 at 15:00:01 from 66.87.112.229

Good race Steve. I've only known you for a year, two at the most, been waiting for you to take off ever since. Mostly because I knew what you've raced in the past. Good to be running with you.

From Barry on Sun, Jun 09, 2013 at 15:42:00 from 184.155.119.176

Good job Steve, How did the right hip handle the race?

From jtshad on Mon, Jun 10, 2013 at 15:01:15 from 141.221.191.225

Great race with a very solid time! Nicely done beating your goal. You are STILL fast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy 15 miles long on the woodchips at Liberty Park.  Bumped into James Moore and had some good company for the latter part of the run.  Feeling like I ran a half marathon but other than that my energy levels were pretty good this morning.

Saucony Kinvara 3 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
13.002.001.000.0016.00

AM-16 miles total with one reset on the treadmill. (1:44:08)  This is a little ridiculous.. I shouldn't feel this good after a half marathon. I know about the post race high of sorts that runners get but I don't think this is it..  I ran pretty hard on Saturday however I just didn't have another gear and kept fairly similar splits effort wise while even negative splitting the last mile somehow.  So.. I don't know what it is but it may be a combination of just needing some quality speed work and more time.  Sasha also suggested part of the problem may be needing to do more race specific tempos on the road and less mileage in order to absorb the training better.  I think it may be a combination of some or all of these factors.  

PM-No run.  Held back and rested this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.001.000.0016.00

AM-10 miles via 7th/13th east out and back. Very refreshing hot south south wind.. (1:11:29)

PM-6 miles progressive on the treadmill early afternoon with lots of stretching.  (40:07)  Ate four plates of Chinese afterwards and took a nap before work. Now that is what I call a power recovery routine.

Saucony Fastwitch A-5 Miles: 6.00Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Jun 12, 2013 at 09:46:51 from 141.221.191.225

Wow, impressive week of mileage after your race on Sunday. Great having you back on the blog.

From steve ash on Wed, Jun 12, 2013 at 23:55:22 from 174.52.100.252

Thanks, It's good to be back:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

AM-Easy 8 miles on 7th/Parkway trail out and back. Run felt ok but generally took it easy today at a jog pace. I just didn' t have much bounce in the legs as evidenced by a 1:17 quarter I threw in at the end. I felt like it should have been slightly under 1:15 or so. 

PM-5 miles on the treadmill. - (33:18)

Skechers Go Run Miles: 5.00Saucony Kinvara 3 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
10.001.001.003.0015.00

AM-9 miles with 1 min on 1 min off. Some off at 1:30.  Just classic and simple Gerschler intervals.

PM-6 miles progressive/treadmill at lunchtime. (40:18).  Running a second strong aerobic run on tired legs supposedly I guess is better for adaptation if it's followed by a good recovery run the next day.

More stretching and some time on the bike this afternoon to loosen up the legs.

Saucony Fastwitch A-5 Miles: 6.00Saucony Kinvara 3 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From steve ash on Sat, Jun 22, 2013 at 23:14:09 from 174.52.100.252

This workout plus the big mileage right after a race is what probably what pushed me over the edge in getting sick. I may have gotten away with this kind of approach back in 07 but that was just getting lucky on a peak. This time it was just plain foolish and I know better.. Sometimes my ego likes to write checks that my body can not always cash:(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy 4 mile recovery jog. 7th east out and back.

PM-Easy 6 miles with a 2 mile pickup to MP.  (42:19) TM. Longer warm up than usual today.

Saucony Fastwitch A-5 Miles: 6.00Saucony Kinvara 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Jun 14, 2013 at 07:42:35 from 72.21.69.165

Impressive training these days Steve.

From steve ash on Fri, Jun 14, 2013 at 21:15:10 from 174.52.100.252

Thanks Rob, I'm feeling stronger than I have been for a long time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

AM-Easy 8 miles with a pick up in pace at the end.  Parkway trail/9400s.

PM-Easy 8 miles with some on the grass to finish. 7th east out and back. No time taken.

Skechers Go Run Miles: 8.00Saucony Kinvara 3 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
5.000.000.000.005.00

Busy for a better part of the day helping some family members of mine move. Between that and coming down with a cold the last few days I was just not in shape to put much more in so I called it a day.  I know when I get a cold bug during summer it's a clear warning sign to back off on the training. 

Saucony Kinvara 3 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
5.000.000.000.005.00

Easy 5 miles/ 7th east 86th out/back.  Feeling better but sluggish still. 

Saucony Kinvara 3 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

Very busy today out and about doing errands, home maintenance chores and just plain being sick.  This somehow does not feel like a normal cold especially with the body aches, mild fever and the like. In the past I would have pushed through it. Not this time.. so definitely taking it easier this week on the training.  6 miles total.  TM-(43:17)

Saucony Fastwitch A-5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Wed, Jun 19, 2013 at 08:45:49 from 67.177.11.154

Use it as a positive. You've been in the ~90 mpw range for 5 of the past 6 weeks, so a little stepback (even if you weren't sick) would be good to absorb that and then you can build again.

From Rob Murphy on Wed, Jun 19, 2013 at 08:59:09 from 75.100.216.112

Sorry about having the crud (as my wife calls it).

Rest, sleep!

From steve ash on Sat, Jun 22, 2013 at 21:29:22 from 174.52.100.252

Definitely good advice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles. No watch.  Could barely get out out of bed to go run I felt so tired and congested.

Saucony Kinvara 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles before work. Not much if any improvement. Just have to rest and wait it out.. I know I have the flu but it just doesn't seem like the right time of year. Viruses don't necessarily recognize seasons do they?  Miserable..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Jun 20, 2013 at 19:48:02 from 67.176.195.62

I had something funky like that a couple weeks ago. Got on a regimen of vitamin C and zinc and cleared it up. Not saying that it worked, just saying that some simple vitamins could help you. Get well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

AM-Easy 4 miles before work. A little better today but still pretty congested..

PM-10 miles with 5 at the end downhill at MP effort. 

Saucony Kinvara 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

AM-Easy 3 mile wake up jog before work. 

PM-9 miles progressive on the treadmill. - (51:08)  Not too shabby for an old guy just getting over the crud.  It was all good until I hit 11.5 mph and then the cement truck pulled up..

Saucony Kinvara 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JD on Tue, Jun 25, 2013 at 11:19:57 from 71.219.87.154

lol - the cement truck. funny.

you've got a whole lot of speed. nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.008.000.000.0021.00

AM-16 miles with 2X4 miles at MP effort.  Not quite recovered from Saturday but still a fairly good longer run.

PM-5 mile jog recovery.  Blustery and windy this afternoon so I mainly followed an east-west direction on 7800 s and then did a repeat out and back in order to try and keep the effort easy.

Saucony Kinvara 3 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
15.000.000.000.0015.00

AM-Easy recovery jog for 8 miles total on the treadmill. /7-8/mph. @.5%-1% incline. 2 miles very easy at 7.0 and then 6 miles at 8.0 mph.  Felt really slow but I just kept telling myself that my legs will only thank me later on.

PM-7 miles on 7th/Parkway trail out and back.

Saucony Fastwitch A-5 Miles: 8.00Saucony Kinvara 3 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
12.504.004.000.0020.50

AM- Long Run for 20.5 with the last miles run at the gym to finish and lift some upper body weights. 2x4 miles with alternating miles of MP-LT running. 7th/13th east loop.  The high mileage bounce is possibly starting to kick in because 6/min pace is starting to feel a little easier now at longer distances.  I had to do this long run today because I have to work the weekend.

PM-No run this evening. Decided to just focus on recovering and do some stretching.

Saucony Kinvara 3 Miles: 20.50
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 5 miles recovery on the treadmill with a gradual warm down to walking speed for the last tenth of a mile. (40:11) 0-.5% incline.

PM-Easy 5 mile recovery jog.  Ran up to the playground and back with Aaron then jogged around the grass while he played for a while and after that extended out on the way back for another half mile to get about roughly 5 miles or so. 

Afterwards my son Aaron and I stopped into our favorite hole in the wall restaurant and ate to our heart's content and upon opening my fortune cookie I decided that I would actually read it's content this time; "Life is never more fun than when your the underdog competing against the giants."  Considering the depth of this years competition and how much I enjoyed Utah Valley recently,  it was a fun, but also a kind of eerily written fortune.

Saucony Fastwitch A-5 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
6.000.000.000.006.00

AM-Easy 6 miles this morning.  No watch. / 7th east/Parkway out and back.

PM-No second run today. Went out with the family for most of the evening.

Saucony Kinvara 3 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
18.006.000.000.0024.00

AM-18 miles with alternating 5 min on/off at Easy-MP effort in the last half of the run. Headed out to Draper trail and then up and down Dimple Dell extension turning back for home. Found out yesterday that I did not have to work my shift until later this evening so I took advantage of the extra time today.  A good solid workout with a fair amount of rolling hills and just enough downhill to work the quads without tearing them to pieces.  Time for a huge nap..

PM-6 miles recovery run after work. (45:27) 7th east out and back.  Almost talked myself out of this one but I'm glad I didn't. The run was relatively comfortable after a couple of miles into it. Still fatigued but better than I thought it would be.

Saucony Kinvara 3 Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sat, Jun 29, 2013 at 11:17:16 from 67.177.11.154

Huge nap is always nice after a run like that. Good stuff lately Steve. Keep building.

From Bob on Sat, Jun 29, 2013 at 13:51:13 from 67.176.195.62

Nice bounce back week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM-Easy 8 miles recovery on the treadmill. (1:00:54)

PM-10 miles out and back up 9400s bench area. No watch.  Probably 90 degrees plus or so and its late evening.

Saucony Fastwitch A-5 Miles: 8.00Saucony Kinvara 3 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
9.004.000.000.0013.00

AM-13 miles with strides on the grass afterwards.

PM-No run tonight. Got home late from work and had stuff to do around the house still.

Saucony Kinvara 3 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
15.000.000.000.0015.00

AM-8 miles easy. No watch.

PM-7 miles easy. No watch./7th Parkway trail.  Late and tired..

Skechers Go Run Miles: 8.00Saucony Kinvara 3 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
6.0010.200.000.0016.20

AM-Easy 5 mile wake up run to loosen up a bit. 7th/9400s.

AM2-Hydrated, warmed up for a mile and then did a tempo run on the treadmill for 10.2 miles at MP to just slightly faster than MP.  Good run and feeling strong overall but I could feel the higher mileage in my legs from previous days. Hopefully I'll have enough in the tank for an AT run on Saturday.  / 11 miles total with warm up. /  Ran all of my mileage this morning on two seperate morning workouts because I have a fun busy day ahead with my boys. 


 

Saucony Fastwitch A-5 Miles: 11.00Saucony Kinvara 3 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

AM-6 miles.

PM-No run.

Saucony Kinvara 3 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
7.001.000.000.008.00

AM-Easy 4 miles. 7th/grass field. (7:24 avg)

PM-Easy 4 miles with one pickup mile at the end. (6:49 avg)

Saucony Kinvara 3 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
17.007.000.000.0024.00

AM-Long Run up and down Provo Canyon with Sasha and Chad R.  The run came to about 18 miles total with 7 miles at MP.  Decided not to do the entire 10 miles with Sasha because of sleep issues, higher mileage fatigue and a low gas tank.  Avg pace down the canyon for the tempo was 5:55/mile according to Garmin.  Somewhat pleased with this run with things being as they were today however it's time to cut back the mileage and freshen things up a little.

Afterwards I spent some time on the computer with Sasha learning as much as I could absorb in an attempt to begin doing some programming in PHP.  Fascinating stuff but somewhat daunting in nature as the learning curve for me right now is still kind of high. Very much looking forward to being able to do more of it though.

PM-6 miles easy shakeout- 7:46/avg. 7th east/9400s west.

Saucony Kinvara 3 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dave Taylor on Sat, Jul 06, 2013 at 22:17:04 from 174.23.74.29

Whoa! 100 miles for the week. Yikes! Keep on that PHP!

From steve ash on Mon, Jul 08, 2013 at 16:34:09 from 174.52.100.252

Dave, I don't know which is harder right now.. But if I were smart I'd stay on the programming and back off on the running. At least the programming pays right?

From Dave Taylor on Mon, Jul 08, 2013 at 19:03:37 from 174.23.74.29

True, but the running helps you concentrate better :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles recovery total today.  7:30-8/min pace.

Saucony Kinvara 3 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
10.500.000.000.0010.50

AM-Easy 4.5 miles/ 7-7:30 pace.  Legs felt rather heavy today.

PM-Easy 6 miles on the treadmill. (45:19) A little better but keeping it slower this evening.

Saucony Fastwitch A-5 Miles: 6.00Skechers Go Run 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
4.000.001.000.005.00

AM-Easy/medium 5 miles this morning. A little better this morning but a good taper is definitely in order.  Saw some bare chested guy moving down 7th at a pretty good clip. Caught up to him and and held pace for a bit before turning for home. If that was his daily training pace I wonder what  his speedier runs are like!

PM-No run instead worked on some other things on the honey-do list.

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Tue, Jul 09, 2013 at 09:58:28 from 67.177.11.154

Probably the same pace :-)

From steve ash on Wed, Jul 10, 2013 at 11:28:07 from 174.52.100.252

Pretty good chance of that:)

But.. it took me years before I REALLY figured that out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.004.000.0017.00

AM-Mid long progressive run 13 miles with 4 at MP progressing to LT effort for 4 more miles. Going by effort and intensity and trying not to focus on any specific time. Not feeling sharp but not feeling flat either so a bit of an improvement again which is where I want to be at this point.

PM-4 miles easy jog on grass.

Saucony Fastwitch A-5 Miles: 8.00Saucony Kinvara 3 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.002.000.0010.00

AM-10 miles on the treadmill progressive again.  The 80 % mhr turnpoint felt like it was at about 10.3-10.5 mph.  Next time I'm going to take an HR monitor on a workout like this one.  Overall I felt really strong and confident about this workout especially after doing a hard day yesterday.  Double hard days work well for me if done right and it feels like I'm getting stronger now over time.

PM-No run tonight. Short recovery jog planned for tomorrow.

Saucony Kinvara 3 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
4.004.002.000.0010.00

AM-4 miles with a pick up in pace.  No time. 7th east out and back  So much for a recovery run..  Felt good this morning so I went with it. 

PM-6 mile progressive run on the T-mill.  (34:56) .5-1% incline.  Keeping the intensity up a bit higher this week while cutting back volume. Hopefully this will bring me to a peak by the 24th.

 

 

Saucony Fastwitch A-5 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
10.002.000.000.0012.00

AM-12 miles total. Took it into the gym for 6 miles to take off some of the impact and then ran home.  Kim took care of my my legs for me after and massaged out some really tight areas.  So grateful for her small acts of kindness like that:)

PM-No run. At work until after nine bells tonight and all I could think about was hot food and some sack time..  I wanted to be around 70 ish miles for the taper this week anyway.

Saucony Kinvara 3 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
12.000.000.000.0012.00

AM-Easy 8 mile jog today on the JRT this morning.  Forgot how much I really liked this trail. Now for some smoked BBQ and the more fat on the bone the better:)

PM-Easy 4 mile jog with some pickups for turnover at the end.  Legs are a bit better than this morning but still heavy.

Saucony Fastwitch A-5 Miles: 4.00Saucony Kinvara 3 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
4.000.000.000.004.00

Just getting in one today for some exercise..

Saucony Kinvara 3 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
8.001.001.000.0010.00

AM-Easy 5 miles on 7th and the parkway.  Last 1 at 6:05/mi. 

PM-Easy/Medium 5 miles after work with pickups in the middle. 

Saucony Kinvara 3 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
4.001.000.000.005.00

AM-Easy 5 miles on the T-mill with the last mile run at 6-6:10/mile. 1.5% incline.  (33:16)

Saucony Fastwitch A-5 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
4.000.002.000.006.00

AM-Progressive run with pickup in pace at the middle.

PM-Busy tonight with the meeting and errands.

Saucony Kinvara 3 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
8.000.000.000.008.00

AM-Easy 8 miles at 7-8/min pace.  7th and parkway out and back.

Saucony Kinvara 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Draper Days (3.107 Miles) 00:17:09, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

AM- I had a good race today and it was another small improvement for me however reducing the overall mileage lately has definitely helped.  The flip side of the coin is that I got some nice hamstring strain attempting to get out of a rather narrow starting chute. This was in order to get a good clean break away and it cost me.

PM-Went for a jog to get to see if this might improve warming into things.  It did but only a little and that has me nervous about this upcoming marathon on the 24th.  Totally debating about whether to just call the show on this one.  Small issues like this over 26 miles can be just disastrous.  All I can do now is pray that this recoups somehow and does not get any worse..

Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 21, 2013 at 09:36:59 from 24.10.249.165

That starting line was a challenge.

It's good to see you out racing again Steve and your times are really looking good.

Easy walking, rest, ice, light massage..... hope it feels better in the next couple days. If not, don't sweat it too much - you're on the right long term track.

From Jake K on Sun, Jul 21, 2013 at 10:29:14 from 67.177.11.154

Good race Steve.

That start was crazy. I hope it didn't too too much damage to the hamstring.

Like Rob said - ice, massage, avoid stretching too much (just move it through range of motion without adding any additional strain), and try to avoid sitting in a chair too much. Keep the leg extended when you can, so the muscle fibers don't "heal" in a shortened state. And keeping some compression on it with something simple like an ace bandage can help too. I've been able to keep mine under control by doing those things.

From Bob on Mon, Jul 22, 2013 at 18:35:03 from 67.176.195.62

My previous hamstring issues responded well to more protein and rolling on a volleyball every night. I wish u well.

From steve ash on Mon, Jul 22, 2013 at 22:09:19 from 174.52.100.252

Thanks guys, Some really good advice. Its still a little sore and weaker but markedly improved tonight. Very lucky..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today just rest and focus on other things today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

Went for a short run on the treadmill to test things out and slooowly... warmed into a faster pace until I reached 11 mph and then backed off.   Stiff and a bit sore and once warmed up it seemed ok but it's still not 100 percent of course.  This is a tough call as I have worked so hard to get to the line with a good degree of fitness.  I feel pretty sure that if it wasn't for this I would have had a good chance to have possibly gone sub 2:40 tomorrow.  There is the possibility of maybe moving down to the half or the 10k however...  We'll test that out tomorrow and make that decision hopefully.   Some race miles are better than none right?

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

Easy 2 miles this morning.  Warmed up slowly from a jog and still felt a lot of tightness and some irritation all the way up to the piriformis.  After some prayer and talking with my wife this morning I came to the conclusion that it would just be too risky to do this at any distance. Feeling rather bummed about this but I guess it's a natural consequence of our sport sometimes and especially as you get older.  With all things being said I want to be in this for the long term and so I think I'll sit this one out.   Good luck to everyone who is running tomorrow.

Saucony Kinvara 3 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Tue, Jul 23, 2013 at 11:55:02 from 50.73.39.89

Huge bummer Steve but smart decision. If you have the morning off (and are up to it) I could join you for and easy run. Just let me know.

From Jake K on Tue, Jul 23, 2013 at 12:13:22 from 67.177.11.154

Sorry to hear that Steve.

You'll second guess the decision tomorrow morning a little bit... BUT if you ran and got hurt worse, you'd be second guessing for months. Stay positive and keep making forward progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

Woke up early this morning and went to the D-News event to cheer some folks on in the half and then proceeded up the course to help pace Sasha to the finish.  Glad to see him get second place and in the money.  A little tight and sore afterwards but nothing that wasn't manageable with some IB and some heat.

Saucony Kinvara 3 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
5.000.000.000.005.00

Easy 5 mile recovery jog on the treadmill at 7:30-8/min pace.

Saucony Kinvara 3 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

Just on easy 6 miler today with some improvement but still somewhat sore on the upper end of the hammy.  7-7:30/mile pace.

Saucony Kinvara 3 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

Easy 5 miles today. Things are tight and sore still.

Saucony Kinvara 3 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
0.000.000.000.000.00

Took today off generally took it easy.  

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

Same as yesterday and veery.. slowly it seems to be improving.  Nothing like an injury to put things back into perspective.  As I get older I am understanding more and more the role that age and genetics plays into the running performance equation.

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

Easy 5 miles at 7-8/min pace. Still tight and inflexible but not giving up in getting back to 100% eventually.

Saucony Kinvara 3 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
4.000.000.000.004.00

AM-Easy wake up run. 4 miles. - (28:35)  Tight this morning in the hamstring still but at least it's not sore.  I've noticed that even though taking a complete day off is good for recovery I am so incredibly tight if I do.  A short slow run yesterday seemed to improve overall flexibility yesterday and today and at this stage though I guess it only makes sense.  Aerobically things are still in really good shape even though the body feels like it's in hibernation mode..  Another good point against long tapering perhaps.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Aug 01, 2013 at 12:03:23 from 67.177.11.154

Good point. There is definitely a fine line between making sure you rest enough, and going stale (hibernation mode). Takes trial and error and experience to figure that out, b/c its different for everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles. (36:24). Felt good this morning.

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Aug 13, 2013 at 14:03:28 from 163.248.33.220

You're laying low again

From steve ash on Tue, Aug 13, 2013 at 15:47:04 from 174.52.100.252

Stupid injury.. It got worse for some reason so I took off some days. Not really the kind of person to blog about an injury day in and out so I just took a break from it all. Coincidentally today was the first in a number of days I've been able to run at any sort of pace really. Hopefully things will turn a corner soon.

I have a hard enough time finding anything interesting enough for people to read on here anymore:)

From Rob Murphy on Tue, Aug 13, 2013 at 15:55:31 from 163.248.33.220

Sometimes I just go with my random thoughts.

From Bob on Tue, Aug 13, 2013 at 17:37:09 from 67.176.195.62

I like random thoughts as it matches my running consistency.

From Barry on Sun, Aug 18, 2013 at 16:19:59 from 184.155.119.176

Praying for you. Hope you are getting better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

First recorded run in quite some time but it felt great even with a substantial loss of fitness.  Mainly a few bouts of jogging a week since the onset of this injury.  Overall strength is severely lacking and most especially in climbing long hills and grades.  But I think things are now turning a corner. I'm finally getting a good range of motion in my stride and also in the stretching department. The plan is to mainly focus on quality base with two longer hill climbing sessions per week.  Hopefully I might just be back in business by early winter or spring if not sooner.

 SLC marathon course. No watch.

Brooks T-7 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Wed, Sep 18, 2013 at 09:26:42 from 67.177.11.154

Good to see you back, Steve.

From steve ash on Wed, Sep 18, 2013 at 11:20:22 from 174.52.100.252

Thanks Jake, it's good to be back:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile jog recovery.  7th east.

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
12.004.000.000.0016.00

16 miles total. No watch.

 Little Cottonwood out and back. Tough and nasty grade going up this beast.. Had to stop a couple of times.  Hard at first to get into it but once I got back through the lower mouth things improved quite a bit thanks to a little cloud burst overhead to cool off with.

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

Easy 10 miles recovery.  7th-9400s.  Fall is definitely here now with the cooler temp this morning. Was noticing some of the leaves up top of the ridgeline in lower Little Cottonwood are starting to turn now.  Even with the shorter days I really love this time of year..

Ok, I had to think of a new blog title that would more accurately describe the state of running in my world lately.  Don't laugh because at least it's not as lame as the one before it...

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 miles on 7th and 8600s.  A bit brisk temp wise but after a mile warm up it felt pretty nice out.

PM-Easy 5 miles with a neighbor and also member in my ward.  Just an easy run while we talked about a variety of things including not judging people until you have walked in their shoes.  A good run with a great friend and also company to pass the time.

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
7.000.003.000.0010.00

Easy 4 miles this morning on 7th east out and back. Cold but shorts are still in the line up.  Threw some burners in at the end for form and turn over.

pm-6 miles up 9400 s via Quarry bend out and back.  2 min on 2 min off fartlek.

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
6.004.000.000.0010.00

Easy-medium 10 miles with a progressive push on the last 4 miles. 7th/11400s out and back. Strong southie wind late this morning.

Saucony Fastwitch A-5 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

10 miles. Up 9400s via 7th east/8600s out and back. Awesome running type weather today..

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

10 miles.  7th/9400s.

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
16.000.000.000.0016.00

10 miles. 13th east/9400s/Highland Dr out and back. Feel like Im going nowhwere fitness wise.. The body is still trying to adapt to the overall terrain and volume.

pm-6 miles/Sandy Parkway.  Windy but just took it really slow on the way out and was nicely rewarded with the last 2 miles in 12:51. Feeling pretty easy but then again evening runs ARE so much easier.

.

Brooks T-7 Miles: 10.00Saucony Kinvara 3 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

Easy 5 mile jog on 7th. Took it out a little slower than I usually do today to kind of help keep the training load from becoming too monotonous.

Saucony Kinvara 3 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
16.000.000.000.0016.00

AM-6 miles around 75-80% mhr. /  Up to 85% toward the end of the run. / 7th east out and back.  Last 3 in 19:17.  Not bad for an early wake up run.

PM-10 miles. Highland Dr via Ft Union Blvd.  Hill run with some surges on both the ups and downs. Taking the boys to the circus tomorrow after work so I'm padding the effort and mileage a bit today. I run when I can..

Saucony Kinvara 3 Miles: 16.00
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

Easy 5 mile jog. A little stretching and some abduction work afterwards.

Saucony Kinvara 3 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
10.000.000.000.0010.00

Brunch run this morning of about 10 miles easy for the most part.  Up 9400s/7th out and back.  More stretching, high stepping and lateral leg raises.

Saucony Kinvara 3 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
13.000.003.000.0016.00

AM-10 mile run with the JAJA Salt Lake crew.  Had some really good company today with a great dedicated group of runners. Where did the time go..

PM-6 miles this evening. Picked up the tempo on the last 3 coming home.

Skechers Go Run Miles: 6.00Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Sep 29, 2013 at 12:00:13 from 97.126.211.171

nice to see you again this morning. fun group and perfect weather.

From Fritz on Sun, Sep 29, 2013 at 12:26:00 from 50.198.178.113

great to see you out there today. I hope that hamstring problem is in the past.

From steve ash on Sun, Sep 29, 2013 at 16:41:18 from 174.52.100.252

Allie-Thanks. It was definitely a welcome change from the same beaten path down here in Sandy.

Fritz- Me too.. Thanks for the advice. Looking forward to seeing your next big race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy recovery run for 5.5 miles this evening. 9400s/7th east. Kept it short and slow. No time taken.

Saucony Kinvara 3 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-5 miles easy wake up. 7th east/90th.

PM-5 miles easy/medium before work with a progressive pickup in pace after the turnaround. Some light stretching afterwards.  7th/9400s out and back.

Saucony Kinvara 3 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
12.001.003.000.0016.00

AM-Easy 4 miles with the last one picked up a little faster.  Nice cool crisp weather this morning..

PM-12 miles with hill surges along Highland Dr. Weather looked as if it was going to be a bit nasty so I cranked out the session today instead of tomorrow. It turned out to be the right decision all around as this one felt pretty good this evening:)
 

Brooks T-7 Miles: 16.00
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-10 miles this morning split into two sessions of 3/7. Jogged for about 3 miles then stopped for a break and some fluids, then afterwards finished the last 7 miles going up 13th east and back.  Not really the best route for a recovery run especially with the grade going up. That being the case I'll probably shave some miles off of tomorrow and perhaps even take it onto the grass or trail.  Murphy's law says I'll probably be hitting the treadmill or stairmaster with the way the weather has been.

 

Saucony Kinvara 3 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
6.000.000.000.006.00

PM-Easy 6 mile jog this evening.  7th/9400s out and back.

Saucony Kinvara 3 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
10.506.002.000.0018.50

AM-18.5 miles. Up and down Big Cottonwood canyon out and back from home via Ft Union blvd.  Progressive hill surges at MP-AT effort with a push at the end of the run.  Some jogging and stretching to cool down around the soccer field for about a half mile.  Everything felt good today but I'm starting to feel the mileage a little now.  Time to step back a bit next week and regroup.

Brooks T-7 Miles: 18.50
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.  I took Ian to General Conference for the morning session, (We were lucky enough to score some good tickets this year.)  It was a strong spiritual experience which helped give me the guidance and inspiration to press forward in spite of all the challenges that our family has been facing. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

Quantcast
AM-17 miles. Cottonwood/Wasatch Bvd via Ft Union. Absolutely awesome weather for training lately..

PM-Was going to get a few more in tonight but got busy with stuff at home and felt wore out by the time 6 pm came around. Turned around and hung up the shoes in favor of some more leisurely activity, stuffing my face with stroganoff and a Toblerone. What a combination for recovery I know..
 

Brooks T-7 Miles: 17.00
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

Quantcast
AM-Easy 4 miles/7th out and back.

PM-Easy 6 miles/7th/9400s. Just easy jogging this evening.

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
9.000.001.000.0010.00

AM-10 miles easy aerobic with a fast mile at the end for form practice and turnover. Other than that it was nothing too exciting really. Just another base mileage run for the log book.

     (Ft Union/13th east southbound route.)

PM-Had too many other things like laundry and the like to do tonight. Trying to keep the mileage around 70 mpw anyway..

Saucony Kinvara 3 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
4.002.004.000.0010.00

AM-10 miles. Consisting of 2x11 minute AT segments with 3-4 minute run recovery interval. Ran the last 2 miles at MP effort./ Rough estimate but very close to 5:30/mi on the LT up tempo while accounting for the distance inaccuracy of the track. / Dimple Dell indoor track./

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Matt Poulsen on Thu, Oct 10, 2013 at 21:35:33 from 174.52.216.185

Nice training lately!

From steve ash on Thu, Oct 10, 2013 at 22:12:17 from 174.52.100.252

Thanks Matt, It definitely has been work at times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.255.00

AM-Easy 5 mile jog recovery. / 7th east route./ Fast pickup toward the end.

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
10.004.002.000.0016.00

AM-10 miles up and down Provo Canyon while the family biked. Did some fartlek consisting of 5 min on/off both up and down.

PM-6 miles easy-medium effort of about 75-80% mhr on 7th east.

Brooks T-7 Miles: 16.00
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-A little over 10 miles with the Salt Lake crew consisting of Jake, Fritz, Josh, Collin and Nate. We motored up and down through SLC, Memory Grove, City Creek, and then back down to Liberty Park via avenues route.  A little change of scenery along with some good conversation to pass the time.

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
20.000.000.000.0020.00

AM-Easy 13 miles. 7th/13th/Sandy bench,/ Brr...  A little chilly this morning serves a painful reminder that winter is approaching like a train in the distance. Really good however for just cranking out miles one after another.

PM-7 easy miles this afternoon with some short pickups in the middle. 7th/Ft Union Blvd.

Brooks T-7 Miles: 13.00Skechers Go Run 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
10.000.000.000.0010.00

AM-Easy 4 mile wake up run.  7th east.

PM-6 miles easy with a half mile of strideouts on grass. 7th/9400s/grass field.

Skechers Go Run Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Josh E on Thu, Oct 17, 2013 at 00:10:07 from 71.213.3.115

Lots of miles. Do you have any races calendared?

From steve ash on Thu, Oct 17, 2013 at 09:58:09 from 174.52.100.252

Nothing anytime soon Josh. Thinking about Saltair Half possibly.. Not sure though. In general this is just a great time of year to bank mileage before the snow sets in. Just have to be careful of not peaking out too soon before the circuit starts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.004.000.0018.00

AM-13 miles with 5 at MP effort going up 13th east and 9400s from Ft Union. Turned for home and began picking up the pace for the LT portion of the run and practicing running fast but controlled and as smooth as possible down hill and on the flat sections.

PM-5 miles easy this evening. 7th east out/back.

Brooks T-7 Miles: 18.00
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

Easy 10 miles recovery. I'm starting to feel a definite increase in fitness now with the pace starting to get a little quicker on easy days. 

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
6.000.000.000.006.00

PM-Just an easy 6 miles tonight. Crazy day schedule wise.. / Ft union blvd out and back./

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
10.000.000.000.0010.00

AM-6 miles easy./ 7th/9400s.

PM-4 miles easy with strideouts down 8000 s.  Lots of stretching..

 

Brooks T-7 Miles: 6.00Skechers Go Run 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
16.000.500.500.0017.00

AM-Easy 11 miles with Jake K and crew. Was planning on going longer but stoppped and headed back after I realised we were going to do some wear testing but by then everyone was gone.  I am getting senile in my years now..

PM-Easy 6 miles with a fast half mile at the end for turnover and form practice. 7th/9400s out and back. Awesome evening weather for running this evening, it just doesn't get any better..

Brooks T-7 Miles: 6.00Saucony Kinvara 3 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
8.502.006.000.0016.50

AM-Easy 4.5 wake up jog. 7th east./

AM2-Progression run with last 6 fairly hard at 10k-Half effort intensity. 7th/9400s/2300 east.

PM-Shakeout jog for 2 miles with Ian.  His form looks better than mine now.. He has really good forefoot landing and low arm swing.

Brooks T-7 Miles: 12.00Saucony Kinvara 3 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Oct 21, 2013 at 20:30:12 from 161.38.221.168

nice triple.

From steve ash on Wed, Oct 23, 2013 at 19:16:44 from 174.52.100.252

Allie thanks, It was a pretty good day:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 12 miles. Cottonwood heights/1300 east/Ft Union blvd.  Brunch run because of working late tonight. Mondo stretching afterwards with yesterday leaving me just a bit sore.

PM-No run. Taking a down break on mileage mid week for better training variance and recovery.

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
5.000.000.000.005.00

AM-No run.

PM-Easy 5 miles with a pickup in pace at the end which felt ok considering the higher mileage. The fitness is coming slowly but surely:). 

  I can hardly wait..

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
8.004.003.000.0015.00

AM-10 miles with 4 at Tinman tempo-MP effort followed by a gradual increase in pace and effort on the last 3 miles going home. I need to modify this effort and start running it at the correct LT pace on the track for a more accurate assesment. Question is how to do that properly.. Maybe some one on FRB can educate me on what really LT pace is without a lactic acid blood test.  I've always thought it was somewhere around 10 mile-10k race pace intensity?

PM-Easy/medium 5 miles on 7th/94th. Felt good but will definitely keep it under the speed limit tomorrow.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Oct 24, 2013 at 13:45:54 from 199.190.170.22

LT is ballparked as your 1 hour race pace. So what race distance pace that is varies depending on how fast you are. For most people, it falls somewhere around 15K-10 mile pace.

Since I run the half pretty close to 5:00 pace, I shoot for HM pace (esp at altitude) or a little faster on LT workouts. So, somewhere in the 4:55-5:05/mile range for me. You can usually feel out that effort level (ie. sustainable but hard).

I'd guess the range for you would be ~5:40-5:45, based on your time from UV 1/2.

From steve ash on Thu, Oct 24, 2013 at 20:22:49 from 174.52.100.252

Thanks Jake, Good to have that down but hard to execute properly some days..

From Jon on Thu, Oct 24, 2013 at 20:45:41 from 107.203.52.135

I consider LT anything from about 8 mile to half marathon race pace (which isn't a big range).

From steve ash on Fri, Oct 25, 2013 at 10:44:08 from 174.52.100.252

True.. I think as long as the right systems are being trained it doesn't pay to think too much about it I guess.

From Jake K on Fri, Oct 25, 2013 at 11:54:28 from 159.212.71.69

I always get a chuckle out of people saying their legs are filled with lactic acid after a marathon. Unless you're running around 2:03, that's probably not the case! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile recovery jog. 7th/parkway trail. Enjoying the weather while it lasts.

PM-Rest.

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 5.5 mile jog. Had to stop several times because of GI issues for some reason. Definitely not one of my better outings. 7th east.

PM-Easy to medium pace 5 miles. 7th/8600s out and back. 

Brooks T-7 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ben VanBeekum on Sat, Oct 26, 2013 at 14:06:34 from 67.169.244.46

Steve great mileage this week! Are you still up in Layton/Syracuse area? If so we have a killer Ogden and Davis county group that meets up most mornings mostly on 31st in Ogden and 21st in Ogden. Both right off the freeway exits.

From steve ash on Sat, Oct 26, 2013 at 18:34:19 from 174.52.100.252

Ben, Would love to but I live way south now. Your group runs a little faster than where I am at!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles with the crew all over upper SLC.  Big thanks goes out to Fritz and Aimee for the delicious breakfast afterwards:)

PM-No run. Was going to front load the mileage this week but had other obligations that were higher priority.

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-10 miles standard out and back on 7th/9400s with about 6 miles of Tinman tempo at the end. Windier than #$@! this morning so I didn't really worry about pace and just went by effort.

PM-No run.

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
8.002.000.000.0010.00

AM-Easy 5 miles this morning. 7th out and back.

PM-Easy 5 miles at lunch time with the last 2 miles at a little faster pace. Just wanted to wind things out a bit.

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
16.000.002.000.0018.00

AM-6 miles easy. 7th/9400s.  One of my better meditative type runs. Fall will do that to you I guess..

PM-12 miles with short speed accelerations in the middle consisting of 40sec on at mile race pace effort with1 min recovery jog. Easy 4 mile jog cooldown on the grass.  This should help set things up and eventually work into some of the more heavier speed workouts in the future.  7th/13th east out and back.

 

Brooks T-7 Miles: 18.00
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

PM-10 miles steady state on 7th/13th east. Just barely got home before the hordes of trick or treaters both large and small descended on the neighborhood. Later on scarfed a nice recovery meal consisting of leftover pizza and Reeses cups.  Perfect... I get both carbs and plenty of protein.
 

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 recovery.  Slow and easy not so much because of mileage or workouts, just running on an empty tank because of not taking the time to eat at work today. Need to quit that ASAP..

PM-No run. Other things to do.

 

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Nov 01, 2013 at 19:30:49 from 24.10.249.165

Quit work or quit not eating?

From steve ash on Fri, Nov 01, 2013 at 21:45:11 from 174.52.100.252

Definitely the latter Rob. I need to just roll out of bed 10 minutes earlier and pack some PB&J or at least a can of tuna and crackers. Details..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.004.000.0022.00

AM-16 miles with the middle 10 progressively getting faster. About 2 miles cool down. Much better but still a little off today.  Really pushing the limits of these T-7s now as the ball of my foot is numb and also black and blue. Going to retire these bad boys once I reach a thousand miles on them. Awesome shoe.. Has been my favorite for the last 7 years or so.

PM-6 miles easy/medium effort.  A little slow at first but felt pretty good once I got warmed up.

Brooks T-7 Miles: 16.00Saucony Kinvara 3 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
10.000.000.000.0010.00

AM-10 miles early this morning. This one I opted for on the treadmill . Yeah.. I kind of wussed out because of the rain but I run because I kind of like to half way enjoy it some days!

PM-No run. 

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Nov 04, 2013 at 06:40:28 from 138.26.42.154

Wussed out would have been skipping it. I totally agree with why you said it but, only people on this blog would call a 10-mile run "wussing out". Hope all is well. Alabama is nice but I sure miss y'all in Utah...

From steve ash on Mon, Nov 04, 2013 at 06:44:59 from 50.141.52.92

Thanks, same here Adam. Come down and see us some time..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 9 miles this morning. No watch. Strideouts after.

PM-Easy 6 miles on 7th. Felt good but a little chilly for shorts..

Saucony Kinvara 3 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
6.000.000.000.006.00

AM-Easy 5 miles with a gradual pickup in pace. No watch. One mile on the grass with the boy afterwards.

PM-No run.

Skechers Go Run 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
6.000.004.000.0010.00

AM-10 miles total with 4 miles at LT intensity.  Not too shabby..

PM-Rest/No run.

Skechers Go Run 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
10.002.000.000.0012.00

AM-6 miles easy on the mill.  (40:11)

PM-6 miles easy/medium. 7th/Parkway trail.

 

Skechers Go Run Miles: 6.00Saucony Kinvara 3 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

PM-Easy 5 miles after work. 7th/9400s west.  Dealing with a lot of grumpy and difficult people today left me feeling a little drained for this one..

Saucony Kinvara 3 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
3.002.008.000.0013.00

PM-13 mile alternate progression run.  Not my best run but still a productive workout which is what counts.  Easy 2 miles warm up 1 cool down. Stretching and resistance band work afterwards.

Saucony Kinvara 3 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
6.003.001.000.0010.00

AM-6 miles easy with "America" pouring through the earbuds.  Cathartic..

PM-4 mile easy jog.

 Amazing how much traffic there is still on 7th at night. Daylight Savings you gotta love it. With the early morning light it's nice but still a trade off wouldn't you say?

Saucony Kinvara 3 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
11.004.000.000.0015.00

AM-10 miles total with 4 on the treadmill to test heart rate progression.  13th east 8600s.

PM-5 miles easy with my neighbor.  7th out and back.

Saucony Kinvara 3 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
13.002.000.000.0015.00

AM-6 miles early..  A little dehydrated this morning due to having to rush on this one.

PM-9 miles easy. Ran over to Wheeler Farm via 9th east and turned over some laps before heading home. It's been so long I almost forgot it even existed.

Saucony Kinvara 3 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
6.006.002.000.0014.00

AM-10 mile progression on the t-mill with 2 easy warmup miles then 6 at 10.5-10.7 and the last 2 at 11.0 mph.  Not equivalent to road pace but not bad either.

PM-Easy 4 miles at lunchtime. 7th east.

Saucony Fastwitch A-5 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM-Easy 4 miles easy recovery on the t-mill. (30:07)

PM-Easy/medium 11 miles late after work.  Last 4 miles felt a little rough so definitely going to back off tomorrow on pace. Dark and cold out tonight which means bracing for some new snow coming soon.  Brr..

Saucony Kinvara 3 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
10.000.000.000.0010.00

PM-Easy 10 miles on 7th/HIghland Dr.  First day out in winter gear:(

Saucony Kinvara 3 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
14.000.000.000.0014.00

AM-Easy 8 mile wake up run. Hopefully get something longer in later today after family Christmas photos are done. It'll be interesting to see how they turn out this year.

PM-Easy 6 miles on the treadmill at 7/min pace.

Pretty successful week running wise even with some of the runs taken at some rather oddball hours. I think the most successful part of it was the fact that even though the mileage was high, the quality was still there in most aspects. Lots of higher end aerobic running coming at the end of progression runs insured that all muscle fibers were involved. This is causing me to start overeaching a bit in training now which is good as long I stay smart and follow with some easier down time later on.

Saucony Kinvara 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Nov 16, 2013 at 19:08:18 from 97.126.219.219

a good day for a nice, snowy backdrop in the christmas photos.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 10 miles up/down 8600/94th. A little cold at first but really pleasant as the sun came out later. Now I look forward to a fun filled day of cleaning house and laundry. Oh happy days..

PM-Easy 6 miles. 7th/9400s/grass ext.  Felt really good after I got warmed up.

Saucony Kinvara 3 Miles: 16.00
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 10 miles 94th/Highland Dr.

PM-Easy/medium 6 miles. 7th/parkway trail. Picked things up in the last couple of miles to wind out a bit.

Saucony Kinvara 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 8 miles T-mill. 8-9 mph pace. Easy workout in anticipation of some faster work tomorrow.

PM-Easy 7 miles same as this morning. Dark and cold..

Saucony Kinvara 3 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
4.004.002.000.0010.00

AM-10 miles with 4 on the road and 6 at 10.5-10.7 on the treadmill.  Body was not reponding to this one like last time. It makes sense because even though I was well rested, the morning weight on the scale was lower than usual (4.5 lbs) and the legs just overall felt sluggish. So probably a combination of accumulated fatigue, glycogen depletion, hydration etc. Needless to say I cut it short and called it a day..

PM-No run.
 

Saucony Kinvara 3 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
6.000.000.000.006.00

PM-Easy 6 miles recovery. / Treadmill. (43:31) / Much better run tonight but still took it relatively slow and easy.

 

Saucony Kinvara 3 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
3.002.008.000.0013.00

AM- Early morning progressive run for 13 miles. About 10 miles at 10.5-10.9 with .5-1% incline. Somewhat better than last.. More than one day recovery would have helped but had to work it early today because of my schedule this week. 

PM-No run.

Saucony Kinvara 3 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
5.000.000.000.005.00

AM-Easy 5 mile recovery at 7:30-35/mi. 7th east.

Saucony Kinvara 3 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
5.001.000.000.006.00

AM-Easy/medium 6 miles with a pickup in pace at the end. 7th east parkway trail.

Brooks T-7 (used) 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
8.002.008.000.0018.00

AM-Progressive treadmill run of 10.4-11.0/mph .5% incline. 13 miles total.

PM-5 miles high aerobic. 75-80% mhr. 7th east.

Brooks T-7 (used) 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
5.000.000.000.005.00

AM-5 miles easy recovery at 7 ish pace.  No watch.

Brooks T-7 (used) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Thu, Nov 28, 2013 at 15:09:37 from 184.155.119.176

Happy Thanksgiving my friend. I just want to take a moment and say thank you for all your help this year. May God bless you and your family. I pray every day for you. Your a great friend. God bless you!

Your friend,

Barry

From steve ash on Fri, Nov 29, 2013 at 17:31:33 from 174.52.100.252

Thanks Barry, I needed to hear that today for some reason. Same to you also friend:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.003.000.0010.00

AM-Progressive run at 10.5-11.2 mph treadmill flat. Weight was back up finally today and hydration levels were good. Overall a pretty goood run I guess.

PM-No run too much pumpkin pie on board still..

Brooks T-7 (used) 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 at 7/min pace. TM.

Brooks T-7 (used) 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
14.004.003.000.0021.00

AM-15 miles total with 8 on the road and 7 miles progressive on the TM.  Started at 9.5 mph with the bulk at 10.6 mph and then ended with 3 miles at 10.9-11.0 mph at 0.5-1% incline.  Cooled down for a 2 mile jog on the way home.

PM-Easy 6 miles recovery on 7th east. 

Brooks T-7 (used) 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
12.000.000.000.0012.00

AM-Easy 7 miles recovery jog. 7th/Parkway trail.

PM-Easy 5 miles around 7/min pace.  Not much intensity planned for this week being a recovery and regrouping phase.

Brooks T-7 (used) 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
6.000.000.000.006.00

AM-Easy/medium 6 miles on 7th. A little windy per say..

Brooks T-7 (used) 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
10.000.000.000.0010.00

AM-10 miles easy in the snow.  7th/13th east. No watch just kept it easy and aerobic.

Skechers Go Run 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
9.000.000.000.009.00

AM-Easy but an extremely icy and treacherous 9 miles.. 9400s/7th east.

PM-No run.

Skechers Go Run Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Dec 04, 2013 at 16:36:50 from 161.38.221.168

treacherous indeed. there is no getting around the ice today -- it's everywhere!

From steve ash on Wed, Dec 04, 2013 at 16:40:00 from 174.52.100.252

Allie, I almost think I would have done better in snowshoes this morning!

From allie on Wed, Dec 04, 2013 at 16:41:36 from 161.38.221.168

for real! or xc skis...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

AM-10 miles treadmill with the last 4 at 5:40-6/min pace. Cold even inside..

PM-5 miles easy TM.  6:30-7/min pace.

Brooks T-7 (used) 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
10.000.000.000.0010.00

AM-Easy 5 miles at 6:18-7/min pace. TM.  (33:48) .5-1% incline.

PM-Easy 5 miles TM-6:15-7/min pace. TM (33:37) .5-1.5% incline. 1 % felt about right and much smoother than this morning also. Going to the Oval for a long run on Saturday and for a decent workout..

 

Brooks T-7 (used) 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
3.008.004.000.0015.00

AM-Alternating effort run consisting of two sets of 2 at threshold and then 4 at MP effort. Followed this by 2 miles easy to cool down. About 5:52-5:58/mi MP effort and then 5:44-5:47/mi just bumping up against the line. Sub 2:40 marathon is definitely a realistic goal now:) 

Olympic Oval track./15 mi total.
 

Brooks T-7 (used) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Dec 07, 2013 at 14:39:09 from 174.23.137.233

great week, steve. smart move going to the oval.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

AM-Easy/medium 5 miler on the electric hamster wheel again. (31:18)  Recovery jog tomorrow.

Saucony Kinvara 3 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
10.000.000.000.0010.00

AM-Easy 6 miles on the t-mill.  (41:38)

Stretching on a regular basis is starting to really pay off as I actually woke up today only feeling slightly stiff.  Pretty remarkable for a 43 yr old runner especially considering the workout I had on Saturday..  Still pretty inflexible however.

PM-4 miles TM. (28:31)

Saucony Kinvara 3 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
9.500.000.004.5014.00

AM-Easy 4 miles TM- (30:13) 1% incl.

PM-Olympic Oval for 8x3:00 at 5k goal pace with 1 lap recovery. Fairly consistent and controlled splits of 5:16-5:18/mile which felt pretty good tonight.

Brooks T-7 (used) Miles: 14.00
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

AM-10 miles High Aerobic on the TM. (1:02:27) Last 2 miles at sub 6/min pace 1.5% incl.

 

Saucony Kinvara 3 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 6 miles recovery TM. (41:40) no incl.

PM-Easy 4 miles recovery. TM. (28:42) 1% incl.

Saucony Kinvara 3 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
8.000.000.000.008.00

AM-Easy 8 miles. (56:21) TM. 1% incl.

Saucony Kinvara 3 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
16.000.000.000.0016.00

AM-The Salt Lake Valley looked more like Mordor this morning so it was off to the Olympic Oval for a steady all be it obstacle loaded 16 miles. Most at around 6:20-6:30/mi range after warm up and cooldown. Did not sleep really well the last couple of nights and it showed in this run. Just never really felt on for it.

Brooks T-7 (used) Miles: 16.00
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 6 miles TM. (43:08)

PM-Easy 4 mile jog on 7th east. No watch.

Saucony Kinvara 3 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 6 miles aerobic maintenance. (44:09) TM.  THR-108-112/7:22/mi. @ 1.5% incl.

Weight has finally topped over 140 lbs! This is a good thing for me by the way..

PM-Easy 4 mile jog on 7th. Cold and dark as usual.

Saucony Kinvara 3 Miles: 4.00Brooks T-7 (used) 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
12.000.000.000.0012.00

AM-Easy 6 miles TM with 2 outside for some warm up and strides. (42:36)

PM-Easy 6 miles late (40:17) TM.

Saucony Kinvara 3 Miles: 6.00Brooks T-7 (used) 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
10.006.000.000.0016.00

AM-Easy 4 miles at 8.5-9.5 mph and then 4 at 10mph and 2 at 10.5 mph/1% incline. This time the right hip was bugging a bit muscular wise. Electrolytes?

PM-Easy/medium 6 miles total. TM. (38:43) 1% incl. Last mile at 1.5%.  Need to get a heart rate monitor badly as I just don't think 6 second pulse counts really cut it..

Saucony Kinvara 3 Miles: 10.00Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Dec 18, 2013 at 13:39:32 from 138.26.42.154

Hi Steve, Good to hear from you. Seems like overall training is going well. I liked your workout the other day and assessment that a

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 5 miles TM. (34:22) flat. A little dehydrated this morning because I'm just not drinking enough lately. Winter season can fool you at times, it is almost as bad as summer I think especially with the relative low humidity around here.

PM-Easy 10 miles indoor shoebox track. No watch. I'm going to stop timing the easy runs for a while.

Saucony Kinvara 3 Miles: 5.00Brooks T-7 (used) 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 miles TM. Felt ok just a little heavy from the big whole wheat pancake and banana breakfast I ate earlier..

PM-Easy 5 miles on the dreadmill. I and the machine in a strange sort of way are becoming one after so many excursions at the gym (ie-I'm getting more and more efficient with stride mechanics moving with the belt) But my membership is due at the end of the month at I am not going to renew it. So... it's either get tough and a little crazy to risk life and limb out in the muck or join the couch potato club. I do have the treadmill here at home but it runs and sounds like an old and badly operating washing machine which also drives everyone nuts around here.  What to do?  I know I'll just snowshoe my way to victory..  Meanwhile I think I'll kick back and finish the rest of my coffee and the current weird episode of Portlandia I was watching..

Saucony Kinvara 3 Miles: 5.00Brooks T-7 (used) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Dec 20, 2013 at 14:28:40 from 163.248.33.220

Delicious and nutritious!

From allie on Sat, Dec 21, 2013 at 12:43:24 from 50.135.48.103

your breakfast sounds good. so does coffee and portlandia.

From steve ash on Sat, Dec 21, 2013 at 19:32:08 from 174.52.100.252

Rob-Indeed..

Allie-I used to live in Portland and so this show is a kick to watch. It is for the most part of course a comic stretch but it does come close at times. Art imitating life imitating art? I really do miss living there.. You don't have to be a conforming normie all the time.

From steve ash on Sat, Dec 21, 2013 at 19:36:17 from 174.52.100.252

Not to mention I'll take rain over snow any day.

From Rob Murphy on Sat, Dec 21, 2013 at 19:46:22 from 24.10.249.34

I consider myself to be a fairly liberal dude but every time I go to Portland I find it to be oppressively liberal, even comically so. I guess that's why they made the show.

It's the stuffwhitepeoplelike blog made into a TV show.

From steve ash on Sat, Dec 21, 2013 at 20:09:30 from 174.52.100.252

I know.. I hear you and it's ironic because I'm a libertarian by nature. But I liked it there, it was one place I could be a Mormon with a coffee and Sunday running habit so to speak and not have either members or non-members judge me:)

From steve ash on Sat, Dec 21, 2013 at 20:16:40 from 174.52.100.252

Just my personal experience though Rob.. Others may be different of course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 miles TM. 1-2% incline.  Good run this morning and didn't have to wait for my favorite machine considering it was Saturday. Always a plus.  Headed out to get a few more in to pad the mileage a bit.

PM-Easy 6 miles on the TM. 1.5% incl./8.5mph./  Good run this evening. Hope to maybe do something a little longer tomorrow maybe.

Saucony Kinvara 3 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
6.000.000.000.006.00

PM-Easy 6 miles TM. 1.5% incl. Getting outside tomorrow no matter how much ice there is.

Brooks T-7 (used) 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
10.000.000.000.0010.00

AM-Easy 6 miles (41:38) 1.5% TM.  Headed out for an evening run on the road for the first time in a while..

PM-Easy 4 mile jog. 7th east. No watch.

Saucony Kinvara 3 Miles: 4.00Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Tue, Dec 24, 2013 at 12:34:58 from 67.2.243.253

Merry Christmas steve

From steve ash on Wed, Dec 25, 2013 at 10:58:49 from 174.52.100.252

Thanks Dave, Merry Christmas to you also:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.004.000.0010.00

AM-Progressive run with the last 5 miles going from 10.5-11.6 with the last mile at 11.6 mph.  Going to try this again but next time at an incline. Sub 17 min 5k might just be a good possibility now who knows. Had to do the cool down outside for half a mile because the gym was closing.  Not as spectacular as some of the other speedier folks on the blog however I feel greatful to just be able to run well again and be healthy.

Merry Christmas to evryone on FRB!

Brooks T-7 (used) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Wed, Dec 25, 2013 at 09:04:29 from 184.155.119.176

Merry Christmas my friend. May God bless you and your family...

From Sasha Pachev on Wed, Dec 25, 2013 at 09:17:34 from 72.250.218.114

Steve - Merry Christmas. There is a 5 K on Jan 25th - Salt Lake Track club. Benjamin and I will be running it. We can pick you up on our way there if you do not have a vehicle.

From steve ash on Wed, Dec 25, 2013 at 10:55:13 from 174.52.100.252

Planned on it. Thanks for the ride offer, may just take you up on that:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run . Spent the day with family and my boys. I don't think I've ever eaten so much in my life!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

AM-10 miles threshold progressive with the first 5 at 6-6:40/mi and the last 5 from 10.5-11.2 mph. .5-1% incline. Legs were not of course fully recovered from Tuesday but I wanted to get it in to give me a little extra quality and recovery between now and Saturday's longer effort.

Brooks T-7 (used) 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
7.003.000.000.0010.00

AM-Easy 4 mile jog. 7th east.

PM-High Aerobic session for 6 miles with 3 at 10-10.5 mph. TM/flat.  (38:11)

Saucony Kinvara 3 Miles: 6.00Brooks T-7 (used) 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
5.008.000.000.0013.00

AM-Medium long run for 13 miles. Started out very slow in the early miles because of the ache in the legs. Seemed to have picked up a virus of sort. (1:21:09)

Brooks T-7 (used) 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
0.000.000.000.000.00

No run. Taking it easy until this virus clears. Stayed home and listened to Music and the Spoken Word. Highly recommend this particular one today definitely as it is in my opinion one their better performances. Rebroadcast I believe at 10:30 PM on KSL radio tonight.

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. Pretty lethargic and achey all over with a fever to boot. Generally not wise to run I think when the body is working overtime and  overheating.  Especially outside..

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-Easy 4 miles. Picked up the pace at the end to arouind 6:30-40/mi. That felt ok.. it was just after that I felt like hacking up a lung. I just didn't have a choice today with the gym membership expired and the treadmill put away. It was still nice to get out on the roads for once though.  (27:36) 7th/8600s.

Brooks T-7 (used) 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
1832.15303.70150.5016.752303.10
Brooks T-7 Miles: 19.40Saucony Fastwitch A-5 Miles: 356.50Skechers Go Run Miles: 256.50Saucony Kinvara 3 Miles: 785.50Brooks T-7 Miles: 397.00Brooks T-7 (used) Miles: 239.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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