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SLTC 5k

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

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

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

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

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

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Miles:This week: 15.00 Month: 132.20 Year: 359.70
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
2605.40241.50148.3220.353015.57
Brooks T-7 (used) Miles: 749.00Saucony Kinvara 3 Miles: 31.00Skechers Go Run Miles: 211.00Brooks T-7 Miles: 194.00Brooks T-7 Miles: 316.50Saucony Kinvara 4 Miles: 542.50Brooks T-7 Miles: 813.90Brooks T-7 Miles: 43.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-Went for 11 miles up to the Ft Union/Sandy bench via Highland Dr in order to escape atleast some of the goop. Finished out the run with 2x400m stride outs in warm up pants at 1:18, 1:15. Completed on the home stretch with 2% downhill. Feeling a little weak in the legs speed wise and tight in the chest still, but much better energy wise overall. Truth of the matter is that I'm getting older and my speed stamina is slowly going bye bye.  I'm having a hard time coming to terms with that as evidenced by some of my crazy training lately!

Time to relax with Kim now for the rest of the day and finish our favorite DVD set; the HBO series "John Adams".   An awesome production and also one of my favorite founding fathers and patriots (next to Jefferson) in our nation's history.   Happy New Years FRB!

Brooks T-7 (used) 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

Managed 4 today.. Felt drained.

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
5.000.000.000.005.00

AM-Easy 5 miles at 7ish pace. (36:41) 7th east/9400s.

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
8.001.002.003.0014.00

AM-10 miles with pickups at 3 min each/1:30 recovery. 28-31 sec laps. Dimple Dell rec center. Felt better today even with the dry hacking cough.. Slow but happy with it considering.

PM-4 miles easy recovery. A lot of ice out there tonight.. (30:11) 7th east 9400s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Jan 05, 2014 at 09:18:35 from 174.23.134.136

glad you are feeling (somewhat?) better. at least enough for a 14 mile day -- nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles easy (30:27) Sick with the flu for the first part of January so I'm not sure what to expect.. Hoping to get at least a sub 17 min 5k. I'll guess we'll see..

Saucony Kinvara 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: SLTC 5k (3.107 Miles) 00:17:45, Place overall: 16, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.109.10

Ugly day today... Recovering from viral influenza, lack of sleep and loss of fitness equals crappy performance. The one thing I am happy about is that I finished this race feeling absolutely spent. Toward the end I started gaining some ground on some of the other guys ahead of me but it just wasn't enough.. This was a deep and wickedly competitive field I would have expected maybe during late summer. But at a cold early winter race on an inversion cast day?  My hat goes off to Scott Keate for an incredible race. Jeez.. The bar was not just raised, it was taken up into the stratosphere!  Still.. It definitely inspires me to do better both in training and racing thats for sure.

Brooks T-7 (used) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Tue, Jan 28, 2014 at 13:33:53 from 199.190.170.28

Good seeing you out there Steve. Glad you ran even though you've had a rough start to the year w/ the illness. Keep at it and knock out a good one at the 10K in a couple weeks.

From steve ash on Tue, Jan 28, 2014 at 15:20:42 from 174.52.100.252

Thanks Jake:) You are definitely a credit to the blog and to USATF. Hope to see a breakthrough for you this year man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-Very easy recovery run at 8-8:30/mile pace. 7 miles total.

Saucony 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
8.000.000.000.008.00

AM-Easy run on the parkway trail. 8/min/mile pace.  Sticking with a low key slower training pace approach for a while.  The body demands it and besides I'm kind of enjoying my runs more this way right now. 

Skechers Go Run 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

AM-Easy 4.5 miles at 8/min pace.  7th east/State Street.  Wearing the Skechers lately seems right for some reason biomechanically.

Skechers 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
8.000.000.000.008.00

AM-A nice and easy pace..  8 miles total.

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

Easy 7 miles on the parkway trail. 7-/8min pace.

Skechers 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
5.000.000.000.005.00

Easy 5 miles 7th out and back.  7-8/min pace.

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

AM-6 miles with 3 min pickups after warming up.  Time to get serious next week..

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
12.000.000.000.0012.00

AM-Easy 4 mile wake up run. No time. 7th east.

PM-Easy 8 miles after church. 7th and parkway trail. Just easy aerobic.

Skechers Go Run 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
9.000.007.000.0016.00

AM-Wave tempo with 8x5 hard/1 min rest. First 3 min AT effort then finishing the last 2 min at LT or about 10k intensity pace.  First set straight up 9400s and 2000 east on some really good rolling hills and overall vertical gain. Last 4 coming back down concentrating on turnover and economy of effort. Got lucky today and hit all the street lights just right without having to stop. Execution and effort given an A+..:)

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

 

Skechers Go Run Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Feb 03, 2014 at 13:40:54 from 161.38.221.168

A+...nice. i love it when i hit the lights just right (red), so i can stop and hunch over. :)

From steve ash on Mon, Feb 03, 2014 at 14:19:26 from 174.52.100.252

Thanks for the comment:) You and Jake are now the official blog commentator duo in my opinion. By the way, your training, mileage and performances have been looking pretty impressive lately. You could probably beat me now.. Routing for you this year to do some great things:)

From steve ash on Mon, Feb 03, 2014 at 14:25:32 from 174.52.100.252

I think the biggest credit is the fact that you both along with some others, have a disposition and ability to make everyone feel not only welcome but also that their efforts and performances count as much as any other. That's exactly what this blog was originally created for. Thanks guys:)

From Jake K on Mon, Feb 03, 2014 at 20:14:33 from 67.177.11.154

Nice workout Steve, and thanks for the kind words too.

For the record, I hate allie and I just try to encourage other people so they'll beat her :-)

From allie on Mon, Feb 03, 2014 at 20:56:45 from 161.38.221.168

yes, thank you steve. this blog has certainly helped me over the years. all thanks goes to mr. pachev!

eat rocks, jake. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 miles recovery on the parkway trail. Lots of soft shock absorbing powder:)

PM-Easy 4 miles on the treadmill.( 31:06)  Ran while wrapping up the latest episode of "Sherlock" starring Benedict Cumberbatch.  A bit more cerebral than some of the other made for TV Sherlock Holmes episodes.

Skechers Go Run Miles: 4.00Saucony Kinvara 3 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Wed, Feb 05, 2014 at 17:09:04 from 66.29.168.98

I love the Sherlock series. Some of the best (if not the best) tv out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-Easy 7 miles at 7-8/min pace. 8600s up and back.  Continuing my search for a new church to join.. More and more I'm starting to question things. Yes I know it's not exactly running related is it..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Wed, Feb 05, 2014 at 15:47:26 from 141.221.191.225

Check out Good Shepherd Lutheran Church in Sandy. We visited there last year and really liked it.

From steve ash on Wed, Feb 05, 2014 at 16:20:20 from 174.52.100.252

Thanks Jeff, I'm thinking I may just do that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM-Easy 12 miles up into Bell Canyon out and back.  Not feeling the best today overall but got it done.

Skechers Go Run 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 miles on the parkway trail. Just focusing on getting some good base mileage in.

Skechers Go Run Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 11, 2014 at 08:53:51 from 163.248.33.220

Good to see the post Steve. Thought you might be getting ready to take one of your periodic FRB sabbaticals.

From steve ash on Tue, Feb 11, 2014 at 08:59:01 from 174.52.100.252

Thanks Rob. Thought a lot about what we talked about last Saturday and decided to keep going even if it is just for fun now. You brought up Lydiard also.. Going to re-visit that training philosophy for a while now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

AM-Steady state run for 12 miles out back up towards the canyon via 9400s. Just kept it at a nice medium effort occasionally moving into MP effort for a mile or so. No watch just trying to concentrate on effort and intensity by feel.  Very pleasant weather lately which leaves me really no excuse not to put the miles in:)

PM-Easy 4 mile jog on 7th out and back. 

Skechers Go Run Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Tue, Feb 11, 2014 at 13:23:11 from 159.212.71.199

Spring has sprung!

From steve ash on Tue, Feb 11, 2014 at 13:26:34 from 174.52.100.252

Yes! Finally.. Well maybe not quite yet.. I've lived in Utah long enough to know better:)

From Jake K on Tue, Feb 11, 2014 at 13:30:24 from 159.212.71.199

I hope not... we're finally getting some snow!

I like the recent clear valleys / lots of mountain snow. That's why we moved here!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 12 miles recovery on the parkway trail out to Draper and back. Windier than hell going out though..

Skechers Go Run 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
13.000.000.000.0013.00

AM-Easy for the most part untl the end when I picked up the pace to about what I felt like was a bit slower than marathon pace at the end for the last 2 miles. 7th east out through Draper and back. Tough to stay motivated lately.. Time to start running with Spencer or someone local. It's a definite known that group running even if it's just a couple of people definitely leads to improved performances for everyone in the group. Just look at the Salt Lake, Utah County and Davis guys. Proof positive.. Not to neglect anyone else who might do it also hopefully

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
6.000.000.000.006.00

AM-Easy 6 miles out and back. 7th/9400s. I actually wore shorts today!

Skechers Go Run Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Feb 14, 2014 at 11:31:45 from 65.130.189.75

hooray for shorts. it's quite pleasant out there.

From SpencerSimpson on Fri, Feb 14, 2014 at 14:40:33 from 63.82.19.2

hey group of us meeting in American Fork for a group LR tomorrow. Some going 10-12 and others tacking on 5-7 more. call me and I can direct you there. we are starting at 6am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Busy day.. No run.

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

AM-Easy 5 miles today then some study time. 7th east out and back.

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
11.000.004.000.0015.00

AM-Good solid workout today. 2X2 miles at 15k-10k race pace effort.  2 min rest.  15 miles total. Wasatch blvd route. That one kind of hurt..

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 Thu, Feb 20, 2014 at 14:01:53 from 161.38.221.168

great workout, steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Took the day off for job searching. Not easy in this economy..

PM-4 miles easy recovery.8-8:3-/mi. pace. Discovered that I'm a Glen Campbell fan after some recordings given to me by someone.  Country music is cool even for a runner..  Who knew?

Skechers Go Run Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Feb 20, 2014 at 14:01:50 from 161.38.221.168

i love new music discoveries.

best of luck with the job search.

From steve ash on Thu, Feb 20, 2014 at 14:24:08 from 67.161.243.240

Ask Ed Eyestone, he is a big country music fan from what I've heard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM-Easy 6 miles on 7th at 8/min pace. Pretty uneventful 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
2.004.000.000.006.00

AM-Steady 6 miler with the last 4 miles at 6-6:30 and the last half mile at 2:41.  Felt somewhat better today though definitely not 100%.   So not looking forward to turning 43 next month..  7th east and parkway trail.

Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Thu, Feb 20, 2014 at 14:57:20 from 141.221.191.225

43, huh? You are still a youngster! ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-4.5 miles. (30:46). 7th east. Some good things are coming fitness wise in the next few months. I just have to believe in that intuition I'm getting this morning.

Brooks T-7 (used) Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Salt Lake City (9.321 Miles) 00:57:32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.009.320.0020.32

Sub-par.. Going to turn things around starting today.

Brooks T-7 (used) Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Sun, Feb 23, 2014 at 08:31:20 from 69.20.183.178

Still in there with us old guys. Keep training strong.

From Adam RW on Sun, Feb 23, 2014 at 08:59:51 from 71.45.96.54

Sorry it didn't live up to expectations. But always give your credit for being out there in the first place. Everything else is just a bonus. Enjoy the rest of your weekend.

From Josh E on Sun, Feb 23, 2014 at 10:29:41 from 65.130.223.132

You just need to string together a few strong weeks and you'll be back on track. It is not easy to string together 19 minute 5ks back to back to back so you can never take that for granted.

From Matt Poulsen on Sun, Feb 23, 2014 at 16:06:53 from 50.168.224.197

Great to see you again, Steve! Nice work. You'll be back to form soon. Just stay consistent.

From RileyCook on Sun, Feb 23, 2014 at 16:12:37 from 73.52.134.194

Sometimes sub-par races are the best motivators out there! I look forward to seeing you turn it on!

From steve ash on Sun, Feb 23, 2014 at 16:16:34 from 67.161.243.240

Thanks Riley, I agree.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 miles recovery. 7th/parkway trail. Stretching and tennis ball after.

PM-Easy 6 miles recovery. 8-9/min pace. Most at 8-8:30/mi same as this morning.

Skechers Go Run 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
12.000.000.000.0012.00

AM-Easy 8 miles on 7th-13th east/State St route.  7:30-8/min pace.  Wanted to go to 10 miles however like the old saying goes, just because you can doesn't always mean you should.  The legs are still in recovery mode although a bit bouncier this morning. A good sign, because it means I got it right yesterday with the diet, m ileage and pace.  I've been taking a page or two out of Camille Herron's blog lately.  Highly recommend it..

PM-Easy 4 miles, 8-8:30/mi. 7th east.  Spent the rest of the day looking for employment..

Skechers Go Run Miles: 4.00Brooks T-7 (used) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Feb 24, 2014 at 11:37:15 from 65.130.189.75

smart.

From Jason D on Mon, Feb 24, 2014 at 12:52:27 from 128.210.82.162

I enjoy her blog. She's someone who takes recovery run pace seriously.

From steve ash on Tue, Feb 25, 2014 at 12:52:05 from 67.161.243.240

Allie-Thanks, I'm definitely making a committment to make training smarter not harder.

Jason-Yeah, Very smart and down to earth lady.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM-13 miles easy aerobic overdistance. Took it out on the 94th/Wasatch Blvd route. Picked up the pace to sub 7/min miles for the last 3.  Most miles at 7:30-7:40ish.

Wow this weather is just awesome!  However I am glad for the storms coming later this week . The snow pack doesn't seem to heavy.. I'm kind of curious to see where we are percentage wise.

PM-Easy 4 miles at 7:30/8min pace. Parkway trail lunchtime.

Skechers Go Run Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Tue, Feb 25, 2014 at 13:11:16 from 199.190.170.30

80-90% at most SNOTEL stations in the Central Wasatch. The last couple storms helped a lot.

Pacific NW is having an awful year. California isn't on this map, but the Tahoe/Sierra regions are at like 30% of normal right now!

http://tinyurl.com/mz2wuhj

From steve ash on Tue, Feb 25, 2014 at 13:15:08 from 67.161.243.240

I've heard that a lot of California acreage is going to be cut off water wise for the next growing season. Not good at all for for fresh fruit and vegetable supplies. Or prices..

From Jake K on Tue, Feb 25, 2014 at 13:18:11 from 199.190.170.30

The government will continue to subsidize twinkies and keep their prices low, though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM-Easy 6 miles early on 7th/8600s/13theast.  7-7:20/mile.  Time to take a nap..

AM2-10 miles easy up 7th and 13th east.  7:30ish-8/min/mile.

PM-Easy 6 miles with the last 3 at 7/min pace.  7th/9400s west.  Nothing hard just getting as many base miles as possible without overtraining.  Keeping an eye on morning pulse both sitting and standing to see how this sudden push in mileage works out.  

Skechers Go Run Miles: 16.00Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Feb 27, 2014 at 19:15:51 from 65.130.189.75

triple dip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM-13 miles up 9400s from home out/back. Took it pretty easy on the pace in order to spare glycogen reserves while still getting good aerobic benefit.  7:30ish-8/min pace.  Turning on the mitochrondria factory.

PM-Easy 5 miles this evening on 7th/east. 7:30-8/min pace.  Soggy.. But not bad once warmed up. Noticed how high I was carrying my arm swing in the last race and so I've been practicing lowering the arms and relaxing the shoulders more.  This seems to have made a definite improvement in the amount of tightness I have been struggling with.  The tough thing about it is that I have to conciously work on it throughout the run. Hopefully it will become a more natural thing soon.

Skechers Go Run Miles: 5.00Brooks 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
12.000.000.000.0012.00

AM-Easy 12 miles at 7:30ish-8/min pace. 9400s/2300 east route.  Somehow I don't think we are going to get to 62 degrees today.

PM-NO run this evening.  Wife wanted to go to the Y bookstore (she is a Y alum..) and creamery so we loaded up the car with the kids and proceeded onward. Shopped art supplies for Ian and had huge bowls of BYU creamery ice cream. Man I had no idea it was so thick and rich!  It makes every other ice cream look like air blown half and half.  I was a beached whale afterwards and had no desire to move for nothing or nobody..

Brooks T-7 (used) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Josh E on Fri, Feb 28, 2014 at 14:13:13 from 205.235.104.4

Huge week Steve.

From steve ash on Fri, Feb 28, 2014 at 20:40:42 from 67.161.243.240

It is.. A bit risky I know, but my thinking is to run really easy and just get used to the mileage for about 4-6 weeks. ie-mostly 8 min miling. Just fast enough to get a mild aerobic stimulus and then work progressively from there. I may take a short speed session occasionally for turn over and economy but nothing more. The first sign of strain and I'm definitely going to cut it back.

From Josh E on Sat, Mar 01, 2014 at 12:55:08 from 65.130.223.132

Good luck with the build up. I hope you hit your goals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.004.000.000.0024.00

AM-18 miles with the last 4 at MP effort.  Most miles 7:30-8/min mile pace.  Last 4 around 6:15-6:20ish.  Things opened up well after 15 for some reason and a solid long run for the books.  9400/Wasatch/Little Cottonwood out/back.  Felt much better today than yesterday on the run.

PM-Easy 6 miles on 9400s out/back.  8-8:20 pace into the wind. 7:30-8/min coming back.

Skechers Go Run Miles: 6.00Brooks T-7 (used) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Sat, Mar 01, 2014 at 15:14:08 from 71.223.117.24

Wow. Serious miles this week.

From allie on Sun, Mar 02, 2014 at 12:05:00 from 65.130.189.75

for real! nice job, steve.

From Burt on Sun, Mar 02, 2014 at 12:28:32 from 71.223.117.24

He's the real deal, allie.

From steve ash on Sun, Mar 02, 2014 at 13:27:02 from 67.161.243.240

I got bored..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM-Easy 6 miles. 7-8/min pace. 7th/parkway.

Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From CollinAnderson on Sun, Mar 02, 2014 at 22:43:36 from 172.56.9.46

Happy birthday and nice run today! Hope it helped with the celebrations!

From steve ash on Mon, Mar 03, 2014 at 13:03:48 from 67.161.243.240

Thanks Collin:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 miles at 7-8/min pace.  7th/13th east out/back.

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
12.000.000.000.0012.00

AM-Easy 6 miles. 7:30ish most of the run. 7th/9400s.

PM-Easy 6 miles meandering in Sugar House for a change of scenery. 7:30-8/min pace.

Skechers Go Run 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
18.000.000.002.0020.00

AM-15 miles with a timed session of 4x90, 4x60, 4x30 and 4x15sec all with equal rest.  SLC Marathon route out and back. Amazing weather again.

PM-5 miles on 7th out/back.  Fair amount of wind..

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-10 miles on 7th/Ft Union route. Band stretches, planks, crunches and upper body work are on the top of my list to make routine now. Just not as fun as running unfortunately.. Cutting back the mileage for next two days and feeling better now. Made a last minute decision to run the Strider's 10 miler.  I know I'm going to get my tail kicked but for right now it's about progression and getting healthy again. Getting over the flu was so tough this winter.  I had to make the decision to throw the beer in the garbage can.. Alcohol and athletics DO NOT mix and I don't care what anyone says to the contrary..

 

Brooks T-7 (used) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From fiddy on Thu, Mar 06, 2014 at 19:10:58 from 155.101.96.145

Have you run that race before Steve? I'll be there and I'm guessing I'll be in the 61s.

From Rob Murphy on Thu, Mar 06, 2014 at 20:06:09 from 24.10.249.34

The garbage can!

I would have been glad to swing by your house and take it off your hands.

From steve ash on Fri, Mar 07, 2014 at 12:09:42 from 67.161.243.240

James-Yes, I have run the race in the past. My PR there in 2007 was 58:24.

Rob-Probably would have been a little too blue collar for your taste:)

From steve ash on Fri, Mar 07, 2014 at 12:13:17 from 67.161.243.240

Very hilly course.

From Rob Murphy on Fri, Mar 07, 2014 at 13:28:10 from 163.248.33.220

PBR? Fine with me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles on 7th/9400s west.  7-7:30/mi.  Legs are still a little tired but feeling better and with tomorrows mileage I will have just a bit over 100 mpw for the last 2 weeks.  I can do this it's just going to take some time.

Brooks T-7 (used) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Striders 10 miler (10 Miles) 01:03:11, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.0010.000.0022.00

I'm going to do a decent write-up once I get the ins and outs of this dashboard. A little goal of mine is to learn how to write up and publish more interesting entries.  

Skechers Go Run Miles: 6.00Brooks T-7 (used) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Mar 08, 2014 at 14:37:37 from 65.130.189.75

nice to see you today, steve. great race.

From steve ash on Sat, Mar 08, 2014 at 14:39:32 from 67.161.243.240

You to Allie it was good talk to you guys this morning:) Are you coming to the half in a month?

From allie on Sat, Mar 08, 2014 at 14:40:39 from 65.130.189.75

yes, we'll be at the half. it will probably snow. :)

From Rob Murphy on Sat, Mar 08, 2014 at 14:58:02 from 24.10.249.34

Congratulations Steve. I've never run that course but I've heard stories. That sounds like a good time.

From SpencerSimpson on Sat, Mar 08, 2014 at 15:42:48 from 107.77.66.110

Really good stuff Steve. Very good to see. MIH

From Josh E on Sat, Mar 08, 2014 at 17:22:20 from 65.130.223.132

Hey Steve. Good effort - glad its coming together for you.

From Barry on Sat, Mar 08, 2014 at 22:11:18 from 184.155.119.176

Steve,

Great job! All your hard work it paying off..

From steve ash on Sat, Mar 08, 2014 at 23:19:21 from 67.161.243.240

Thanks everyone:)

Spencer-Yes, thats the new mantra, make it happen..

From RileyCook on Sun, Mar 09, 2014 at 21:46:42 from 73.52.134.194

Nice work Steve.

I've only met you like two times and I think you had a hat on both times. So, I'm ashamed to say I didn't recognize you out there on the course or else I'd have captured a few photos of ya (not to mention cheer more). When I saw you had run it I was like "Crap I didn't recognize him; I hope I didn't offend him". Anyway sorry. Happy to hear you are making progress though. Keep it up.

From steve ash on Mon, Mar 10, 2014 at 12:42:51 from 67.161.243.240

It's fine Riley, there were a lot of people to take photos of. Didn't really think about it too much. I do hope one of these days someone does get a good pic of me because the one I have on the blog looks really fuzzy.

From steve ash on Mon, Mar 10, 2014 at 12:44:21 from 67.161.243.240

Andrea did get one of me at the Winter Series but I looked like a guy off the street with the way I looked that morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.002.000.000.0025.00

AM-Long Run with a pick-up in pace at the end.  Salt Lake Marathon course/Sugarhouse Park/Downtown area.  Ran for exactly 2:30:52 total time. Hopped on TRAX and took a nap on the way home:)  I'm calling it 19 to be conservative since I don't use GPS.

PM-Easy 6 miles. 7th/9400s.  Slow at first but clicked off 7/min pace on the last two miles.

Brooks T-7 (used) Miles: 25.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Mar 09, 2014 at 14:14:25 from 65.130.189.75

nice run. i especially like the TRAX nap afterwards. i've done a few runs down to sandy and then traxed back to slc...stiff legs getting off that train. :)

From Rob Murphy on Sun, Mar 09, 2014 at 15:15:21 from 24.10.249.34

I've never rode TRAX. That's for Democrats.

You should have joined us today.

From steve ash on Sun, Mar 09, 2014 at 18:10:57 from 67.161.243.240

Allie-Unless you sleep through your stop which almost happened to me..

Rob-Don't get me started:) When I said conservative I did not mean Republican! By the way I don't like even being remotely identified with Democrats or Republicans. Both lost and corrupt parties..

I would liked to have joined but I had no idea where or if anyone was even going.

From steve ash on Sun, Mar 09, 2014 at 18:36:19 from 67.161.243.240

I'm joking around Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM-12 miles. 9400s/Ft Union/7th east. Felt like a hurricane in some places up on the bench with the wind..

PM-6 miles 7th/east/8600s. 7:30-8:30/min pace with last mile at 7:19. Same as this morning but feeling a little better. The triple cheese burger and large Frosty from Wendy's after the race didn't hurt:)  Feeling a slight twinge in the metatarsal area though from the 10 miler and all the hill climbing on these runs so I've been sticking with a very thourough 20 min warm up. Seems to have really helped today with almost no pain during and no pain after the run thankfully.  I think pain is what masters running is all about some days..

Brooks T-7 (used) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SpencerSimpson on Mon, Mar 10, 2014 at 19:21:32 from 64.134.11.194

great mileage and good sign of no pain... mih

From Rob Murphy on Tue, Mar 11, 2014 at 13:19:48 from 163.248.33.220

Isn't pain just weakness leaving the body?

If so, you develop a lot more weakness in your 40s.

From steve ash on Tue, Mar 11, 2014 at 18:46:34 from 67.161.243.240

Yeah.. Whats weird is that the brain still thinks it can crank out 6/min miles in training no problem. Surprise! Not happening.. Being older and knowing I'm a slow twitch dominant runner,(fastest 800m was 2:15) I have accepted better methods of training now:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles. 7th/Parkway trail. Regrouping and the letting the batteries re-charge today.

PM-4 miles. 7th/9400s out/back.

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
12.000.000.000.0012.00

AM-6 miles. 7th/Quarry Bend/9400s west. Tired legs still, but standing and resting pulse rates were lower along with the differential. Energy wise I felt better also.

 Time to go to the dentist. Oh yay..

PM-Easy 6 miles at 8/min pace with the last 2 at 7:40, 7:35.  7th east/9800s. out/back. Legs are definitely better just kind of flat still.

Brooks T-7 (used) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SpencerSimpson on Wed, Mar 12, 2014 at 14:37:15 from 166.147.72.49

I had a blast in Texas brotha. I think the dentist counts as 2 vo2 max miles :) nice week again. Stay healthy. MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.002.500.0016.00

AM-10 miles with 4x3:00 hard at 3k-5k effort with 1 minute rest. About 5:30-40/mi. pace on the flat.  7th/9400s out/back. A little sluggish but that is to be expected with higher mileage. Achilles twinge after. It's been coming on ever so slightly. Not going to push my luck any longer with this so easy jogging only until it subsides completely.

PM-6 miles. 7:30-8/min pace with last mile at 7:10.  7th/9400s plus grass field.

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
4.000.000.000.004.00

AM-Easy 4 mile jog via State St. 8-9/min pace.

PM-

Skechers 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
12.003.000.000.0015.00

AM-5 miles easy. 7-8:15/mi. pace.  Ft Union/out/back. First half slow warming up but last half felt easier than it has been for the last week.  7/min pace felt pretty decent coming back. 

PM-10 miles easy up 8600s route. out/back.  8-10/mi going up. 6:20-6:40ish coming down towards home on 7th east.

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
0.000.000.000.000.00

No run being Sunday today.

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

AM-6 miles easy at 7:10-30ish pace. 7th/9400s

PM-6 miles easy same as above.

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
12.000.000.000.0012.00

AM-6mles. parkway/7th loop. 7:10-20/mile range of pace.

PM-6 miles. Ft Union route. 7:30ish. Feeling sluggish from 100 plus mile weeks..

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
12.000.000.000.0012.00

AM-6 miles at 7-7:15/mi pace. Quarry Bend route.

PM-6 miles. 8/min down to 7:30 ish. 9400s west.

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
10.000.000.000.0010.00

AM-6 miles at 7:-7:20ish/mi pace. 7th out/back.  

PM-4 miles at 7:20-30ish/mi. 7800s Ft Union route. Felt tired from not sleeping well lately..

 

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
4.000.000.000.004.00

AM-4 miles easy at 8-9/min pace. 7th/out and back. Feeling better but still not sleeping well though. Woke up early and went out for the run and went slow but I could tell from from the way I felt and heart rate that I am turning the corner.  Glad I was wise and took a recovery week because the body and spirit sure needed it. May go long tomorrow but.. we'll see how things recovery wise. I'm hoping to get a nice supercompensation effect from the overload training week right after the Strider's 10 miler which by the way was a fairly tough and hilly race.

PM-No run this evening. Kim really needed my help with some things this evening.

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
12.006.003.000.0021.00

AM-Tough workout.. Alternated 3/min efforts at MP with 1-2 minutes at LT and back down.  Kind of random but so were Lydiards speed workouts; (No measurements almost totally done by effort and feel) and he produced several world champions. Soo.. not too hung up on numbers with this one. 15 miles total through rollers and flats. Ft Union/Highland Dr/9400s eastward/7th east.

PM-6 miles recovery at 7:40ish-8/min pace. First mile was a walk-jog kind of warm up to make sure I didn't pull anything too hard. 7th east/o/b.

 

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
8.004.000.000.0012.00

AM-High aerobic for 4 miles after warm up at 6-6:20/mile pace.  7th/parkway out/back.

PM-6 miles easy at 7:30 ish pace. 7th east out/back.

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
7.500.004.500.0012.00

AM-Easy wake up run at 7:30-8/min mile pace. 7th out/back.

PM-Highland High track workout with Wasatch Athletics. Plodded out a session of LT repeats consisting of 6x1200m in 4:28, 4:26, 4:24, 4:25, 4:27, 4:25. 400 meter recovery at 7-7:30/mile pace. 8 miles total. Felt tired and a little heavy today for some reason.

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
12.000.000.000.0012.00

AM-6 miles recovery at 7:40-8/min pace. 7th/parkway.

PM-Same as above execept up 90th.

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
12.000.000.000.0012.00

AM-Easy 5 miles at 7:20-30/mile pace. 7th/90th.

PM-Easy 7 miles at 7:10-7:20/mile pace mostly.  Ft Union out/back.

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
8.002.000.000.0010.00

AM-6 miles at 7-7:30ish pace. 7th/parkway. Legs felt much better after adding the cushioned inserts int my worn out T-7s. But.. they do kind of slow things down being a bit on the mushy side. Better than hard concrete and the aftershocks that accompany it.

PM-4 miles easy-medium. 7th/8600s. 6:20ish/7min pace.

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
2.005.003.000.0010.00

AM-Aerobic Builder with alternating efforts of 15k/MP.  Very windy so mile splits are kind of meaningless to even record. It was all about effort today..  9400s/7th east up to the bench area.

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
3.000.000.000.003.00

Went out for a quick 3 miles at 6:40-7:30/mi pace.  Even with a late start I wanted to go more but felt it was more important to be in Sacrament meeting today instead.  Short as it was it started the day off on a good positive note.

Brooks T-7 (used) 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
12.000.000.000.0012.00

AM-6 miles easy. 7-7:30/mi.

PM-6 miles easy. No watch.

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
10.000.004.000.0014.00

AM-6 miles easy. 7:30-8/min pace.

PM-LT run consisting of 6 repeats at 4 min on with 1:30-45 active jog rest.

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
12.500.000.000.0012.50

AM-Easy 10 miles recovery on 7th and 13th east. 7:30-8/min pace.

PM-2.5 mile jog from work to home. 7-8/min pace.

Brooks T-7 (used) Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM-10 miles easy at 7-8/min pace.  9400s route.

PM-2.5 mile jog home from work.

Brooks T-7 (used) Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles. No watch. 7th/9400s.

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
7.500.005.000.0012.50

AM-10 miles with 5 mile LT run.3min on/1 min off. Up and down 9400s/13th east/Highland Dr.

PM-2.5 miles easy jog from work tonight.

Brooks T-7 (used) Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Day off.

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

AM-6 easy miles at 7-7:30/mile pace. Parkway trail.

PM-Easy 6 mile jog. 7th east.

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
10.000.000.000.0010.00

AM-Easy 5 miles. 7-8/min pace. 7th out/back.

PM-Easy 5 miles 7-7:20/mile. From work with extension.

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
14.500.000.000.0014.50

AM-12 miles with 10x1 min on 1 min off at mile race pace effort. 7th/8600s up and down.

PM-2.5 mile slow jog after work.

Brooks T-7 (used) 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
12.000.000.000.0012.00

AM-Easy 5 mile jog on the grass.

PM-5 miles after work. Extended route.

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
10.500.000.000.0010.50

AM-Easy 8 miles recovery on the mill.

PM-2.5 mile jog after work.

Brooks T-7 (used) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.508.000.000.0015.50

AM-13 miles with 2x4 at MP-LT progressive. One mile at 7-7:30/mile in between.  Parkway trail/7th/13th east.

PM-2.5 mile recovery jog work. 

Brooks T-7 (used) Miles: 15.50
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

No run. Day off.

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

AM-10 miles easy in Washington on a quiet and peaceful country road..

PM-6 miles easy. No watch.

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
0.000.000.000.000.00

Day off. More travel up to Germantown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

AM-Easy/hard 10 miles with a dozen short pickups to 5k efort on a back road between Quincy and George.

PM-No run. Tired tonight for some reason..

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
16.000.000.000.0016.00

AM-Easy-medium 10 miles out toward and past "Ancient Lakes" fishing area. No watch.

PM-6 mile easy jog same route.

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
12.007.003.000.0022.00

AM-16 miles with 10 miles at progressive MP-LT intensity. Quincy route.

PM-6 miles with 4 miles medium effort. 75-80% mhr.  Out to George and back.

Brooks T-7 (used) Miles: 22.00
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. In Seattle with family all day today. Very memorable tri[p and I didn't mind the rain at all. Even while on the ferry topside:)

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 after church while focusing on keeping the spirit of the sabbath law. After all the scriptures say the sabbath was made for man not the other way around right?

Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Wed, Apr 23, 2014 at 14:10:42 from 174.236.233.141

I hesitate to comment on these topics but I like what you said here, so I will anyways :-)

If I was the big guy upstairs, I'd want people spending their Sundays outside in the beautiful world created for them, instead of (or in addition to) inside man made boxes.

I say that will all due respect towards all religions! :-)

From steve ash on Wed, Apr 23, 2014 at 14:38:38 from 67.161.243.240

Sorry, I was busy finishing making past entries.

Yes, definitely. For me as long as it's positive and re-generating in some way, I believe that it's ok but should try not to become over-emphasized on it and maintain where my focus should be. Everyone should be free to make a choice for themselves based on their own belief system. That is why I am so passionate about freedom of religion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-10 miles steady state at 6:30-40ish pace with easy warm up at sub 8/min pace!  94th/13th east route.

PM-Easy-medium 6 miles at 6:40ish-7/min pace. 7th out and back.

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
9.004.000.000.0013.00

AM-Easy 6 miles with last mile at MP effort. 6:10 for the MP mile and the rest at 7:30ish/mi pace. 7th/94th west.

PM-7 miles at 7:30-8/min/mile pace with the last 3 at 6-6:20/mile pace. 94th/State extension route.

Took a break from blogging but have been training like H, E,-double toothpicks still however:)  Just keeping it somewhat family friendly here..

 

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
5.000.004.500.009.50

AM-LT of  8x3 min on 1min off. 9400s route.  Really nice temps at lunchtime today. Seeing my chiro tomorrow. He mainly has a clientele of rodeo cowboys and you can only imagine how busted up those guys can get after a hard competition. So if he can't get this crooked hip back into place I'm not sure anyone can.  The sciatica after hard workouts is not only physically excruciating but mind numbing at times.. I made that mistake driving up to Seattle last week. Talk about miserable..

PM-Had transportation from work last night actually so I didn't have to run home.  Afterwards, I was too hungry and too lazy to go afterwards. I keep telling myself I probably didn't need the extra wear and tear on my body. However, you all know how compulsive runners can be about their training sometimes. Rest is definitely one of those good four letter words:)

Brooks T-7 (used) Miles: 9.50
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-5 miles easy on 7th/94th.  Ok I'm convinced.. spring is here for good. I think.. Super nice out right now.

PM-Easy-medium 5 miles on 7th to home via extended route. Running 6:40-50/mi pace feels good cardio wise but definitely hurts on that nerve with weakness on the upper leg if pushed any faster.  I feel like I'm stuck in gear..  It's really the only way I can describe this.

Brooks T-7 Miles: 5.00Skechers Go Run Miles: 5.00Brooks T-7 (used) 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 at 6:40-7/min pace after warm up.  7th/parkway trail. Really good run and afterwards went to the chiro appt and wow I can tell you that just walking around I seem to feeling better so I'll cross my fingers and see what happens when I run later on.

 Congrats to everyone who went to Boston and I'm sorry I wasn't able to comment individually on each one of you.  I've been a little busy lately with some work and family things.

Skechers Go Run Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Apr 25, 2014 at 16:27:51 from 174.27.221.249

i am glad the rodeo cowboy chiro helped you feel better. i hope the hip and all feels good from here!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 8 miles at 7-7:30 pace. 7th/13th east. Afterwards spent some much needed time with the fam before work.  As much as I wanted to I just didn't have the means to  shell out 80 bucks for a late entry fee at the Thanksgiving Pointe half plus maybe another 20 in gas and food.  I can only imagine what a trip to Boston would have run this year!  Yikes..  Some days I think I should just forget it and resign to being a hobby jogger.  Ok, enough of this.. time to toss the violin to the side now and move on.

PM-Easy 4 mile jog late after work. Somewhere around 8/min pace. Just really easy so the legs will be good for tomorrow. Lots of post run stretching tonight.

Brooks T-7 Miles: 8.00Brooks 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
6.001.503.001.5012.00

AM-12 miles this morning at Liberty Park/Sugarhouse area. Ran a simulation of Jake Ks lactate shuffle workout but started out slower at MP effort and then increased intensity every minute until reaching 5k pace effort in the final minute before the recovery and hardest segment. 8x3/1 minutes with 1 minute jog recovery. Long cool down later.

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Mon, Apr 28, 2014 at 12:25:44 from 159.212.71.200

I assume you mean you are taking 1 minute b/w the 3 and 1 minute segments? But what about after the set is complete? I hope I made it clear, but I was taking 3 minutes easy/steady after each 3/1 set.

From steve ash on Mon, Apr 28, 2014 at 12:36:24 from 67.161.243.240

Yeah.. I was a little tired this morning:) To clarify I was running 1 min at sub-MP then 1 at 10k-15k, 1 at 5k then 1 min slow jog recovery and the final at mile-5k effort. Then another minute jog before starting over again. But now that you say a 3 min recovery between sets it makes more sense. Nothing like doing a workout incorrectly.. Thanks for pointing that out though.

From steve ash on Mon, Apr 28, 2014 at 12:39:20 from 67.161.243.240

A little faster recovery than just a jog anyway.

From Jake K on Mon, Apr 28, 2014 at 12:40:20 from 159.212.71.199

Not incorrectly at all - just differently :-) I just wanted to make sure you were getting enough rest. But the way you ran the reps, 1 minute was probably enough. A very good session.

My method isn't based on any hard science... it was just something we came up w/ for the set of workouts. Tune back in a few days from now and we'll find out what it accomplished.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-Easy 4 mile wake-up jog.

PM-Easy 5 miles recovery.

Brooks T-7 Miles: 5.00Skechers 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
2.004.000.000.006.00

AM-6 miles with 4 at MP.  Broke the speed limit this morning but I was feeling good so I went for it.  Oh well...

I think I have finally figured out the hamstring and sciatic issues and it's a combination of things. I have not totally gotten rid of this issue yet and perhaps never will. However I was doing some reading and discovered that the lack of knee flexion seems to put more load on the hamstrings and thus resulting in strain and tear.  I'm not sure how this all ties into the sciatic nerve but somehow I think it does. All I know is that between an adjustment perhaps and focusing on knee flexion with the hips up and forward  has greatly reduced these symptoms lately.  Don't you just love imbalances?

PM-No run. Busy today..

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Apr 29, 2014 at 11:04:42 from 161.38.221.168

hey, if you're feeling it...

nice job.

From steve ash on Tue, Apr 29, 2014 at 11:09:48 from 67.161.243.240

Thanks, sometimes you just listen to your body and just go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-12 mile steady state run.  Ft Union/Highland Dr.  Hammy and sciatic nerve a bit bothersome still today, but definitely feeling more balanced and on the mend generally.

PM-Easy 4 miles tonight after work.

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-Easy/medium 6 miles. 7th/parkway trail.

PM-Easy 4 miles tonight after work.

Looking for an entry into the Ogden Marathon.  If anyone is cancelling I'd be happy to buy and transfer your entry from you.  Thanks!

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
6.000.004.000.0010.00

AM-10 miles steady with last 4 pretty hard.. 7th/9400s/parkway trail.

PM-No run.  Tired from moving  furniture all evening at work..

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
15.005.000.000.0020.00

AM-10 miles easy with speed changes to loosen up.  River parkway course. 

AM2-10 miles with last 5 at MP effort. 9400s/7th east.  Took a rest and stopped at Starbucks for a mocha and water then took it out to finish hard.  Not quite the same as a long run but similar results probably.

Just got an e-mail.  Ogden is a go!

 

 

Brooks T-7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sat, May 03, 2014 at 12:47:06 from 40.140.70.2

Glad you were able to get in. I was going to contact you about a possible solution, but it sounds like you're good now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.003.000.0016.00

AM/PM-10 mile heathen run with progression in pace up and down Ft Union blvd and Big Cottonwood Canyon road. I keep breaking the speed limit on these daily runs!  I don't know I guess I may have a rebellious streak going on or something lately.. I didn't even go to church this morning.

I saw a sign while running on the course advertising the Vigor race event. Looks like it would be kind of fun even if it is a bit of a parachute drop. One of these years I may just run that to see what I might have left speed wise in the tank.

PM-6 miles easy-medium.  Ft Union loop./7th east.

Brooks T-7 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, May 06, 2014 at 10:12:07 from 161.38.221.168

heathen runs are a great mileage boost. :)

From steve ash on Tue, May 06, 2014 at 10:15:13 from 67.161.243.240

Yup.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-5 mile recovery run. 7th/9400s.

PM-3 mile jog with Ian. 7th east. We tossed this one back and forth on whether we should go. The clincher was after I asked him if he felt up to going out tonight. As he could plainly see that I was dragging this afternoon he replied; DO You.. really want to go?  Cuz I know your getting older and how tired you are from your canyon run yesterday..  I remarked; Ok smart guy just go get your running shoes on!  

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-Easy 7 miles. Ft Union Blvd/13th east.

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

AM-4 miles easy. 7th east.  

PM-6 miles easy before work. Easy jog pace.. 7th/Quarry bend loop.

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

AM-6 miles easy. 7th.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy. 7th/13th east.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Hurt the back on the right side lifting at work.  Really? This close to the race..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, May 13, 2014 at 11:14:44 from 161.38.221.168

shoot. i'm sorry. is it feeling any better this week? hopefully it's okay and you can still race on sat...

From steve ash on Tue, May 13, 2014 at 11:19:39 from 67.161.243.240

Allie, somewhat.. I'm hoping it's just a strain so definitely crossing fingers. This really sucks..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-very slow 8 miles. Stiff and sore with a shooting pain in right lower back at times going down stairs or hills.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles./parkway & 7th.  Popping IB like skittles lately..

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miler/Ft Union blvd/7th east. Somewhat better but still like a dull ache with a twinge at times. Time to go get some Alleve and a hot pad..

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
6.002.000.000.008.00

AM-Frustrating.. pain and no range of motion, feel like I'm 90 years old. Man I wish I could just catch a break once in a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles 7th east. Hip and and back still bothersome but the pain subsides quite a bit after a good slow warm up and about 600 mg of IB. I am kind of unsure about even running this race.. The marathon can be a cruel mistress, revealing and attacking any weak spots that may present or lie underneath the surface.  However someone really went out of there way to help get me into this event and to which I have great amount of respect and grattitude for.  Add in the fact that I have to be to a physically active job afterwards, it makes for a really tough call. I have totally enjoyed this race in gthis past and would be totally bummed if I were to have to miss it:(      What to do...

Brooks T-7 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, May 15, 2014 at 11:52:30 from 159.212.71.77

Try and make an objective decision, Steve. Do what is best for your running and health (longer-term). You have to be careful about running 26.2 on underlying injuries/problems - the marathon can bring those things to the surface in an ugly way. Or, sometimes it doesn't. There's no easy answer... whatever decision you make, be confident in it and don't second guess it.

From allie on Thu, May 15, 2014 at 12:16:48 from 161.38.221.168

tough call -- and i'm sorry that you are in a position that you even have to make this decision.

as jake said -- small problems can get ugly quickly in the marathon...or you can make it through with no problems at all. you never know. i've experienced it both ways, and i will say the time where things got ugly was just not worth it. it was a risk and it didn't end well. i could feel that my insisting to run was a poor decision, but i ignored that. so as dumb as it sounds, follow your gut (heart? conscience? spirit? internal compass?)...i'm sure you'll make the right call.

From steve ash on Mon, May 19, 2014 at 08:04:41 from 67.161.243.240

Good advice on both sides. I made the best decision I could by compromising and then walking off the course when I realized this was only getting worse every mile. I don't think any permanent damage has been done though. It was definitely a tough call but I had to at least suit up and show up to know for sure..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

DNFed the Ogden Marathon with injury.  Should have heeded good advice including my own but I thought I should at least try and give it a go. Time to cut way back, heal up and regroup for another day. For now I think I'll go look into a new gym memebership and start working on weights for a while.  Overall it was a tough day and it's getting old.. but I need to stay pragmatic and optimistic somehow because the alternative won't get me anywhere.

Saucony Kinvara 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Fritz on Mon, May 19, 2014 at 18:02:06 from 65.116.116.6

Steve, It was great to see you at the start. Sorry the day ended that way but it sounds like it wasn't a huge surprise. I am a strong believer that mixing in some variety can help mentally, in addition to fixing any imbalances that cause injuries. And as we know, I have also had my fair share. Hope you can join us for some Sat/Sunday runs this summer.

From Jake K on Tue, May 20, 2014 at 16:09:28 from 199.190.170.21

Hey Steve - Sorry about this, but at least you pulled the plug early enough that you didn't really do any additional damage. Get healthy!

From steve ash on Wed, May 21, 2014 at 09:42:32 from 67.161.243.240

I wonder if I went into some kind of a recovery hole and ignored the warning signs. Things like chronic nagging pains along with insomnia among others. Always pushing through and not incorporating a more well rounded approach to training and recovery including strength conditioning, 7-8 hours sleep etc. The mind still believes it's 28 however the body says otherwise..

From Jake K on Wed, May 21, 2014 at 13:01:25 from 199.190.170.24

Those are definitely red flags, Steve... the problem is that there have probably been times in the past where you've pushed through them and it turned out just fine. We all do that. But eventually it comes back to bite everyone at some point. You live and learn - the "mistakes" are opportunities to improve the next time around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 mile jog this morning.  Had a big breakfast and settled in to watch the movie "Lincoln".  One of my favorites:)

Saucony Kinvara 4 Miles: 2.00
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 jogging.

Saucony Kinvara 4 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
0.000.000.000.000.00

No run.. But.. I will be back..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, May 21, 2014 at 10:51:13 from 174.27.195.115

sorry about ogden -- but i definitely understand why you wanted to at least try. rest and get healthy.

From steve ash on Wed, May 21, 2014 at 12:24:30 from 67.161.243.240

Thanks, definitely going to scale back for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles on 7th.  It's becoming so regular the UPS guy waves and talks to me now.  And I got my pushups and crunches in for the day now.  Baby steps.

Another reason for moderation...    https://www.youtube.com/watch?v=-NwHNHNXsg0

Saucony Kinvara 4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, May 24, 2014 at 08:05:56 from 71.213.41.74

That vid made me laugh quite a bit. Keep the optimism alive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-Easy 4.5 miles. Still severely tight and sore on both sides.. Obviously dealing with a compensation injury of some sort.  Went home and drowned my sorrows in some good Stella Artois and Hank Williams. Yeah.. I know, but I'm only human.. Gimme a break today.  Im not one to sugarcoat my blog. I tell it how it is..

PM-Time to devote more energy towards other priorities in life.

 

Brooks T-7 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Josh E on Tue, May 27, 2014 at 14:41:30 from 205.235.104.4

I like my Hank Williams with straight bourbon. Sorry you are struggling.

From Rob Murphy on Tue, May 27, 2014 at 15:18:43 from 163.248.33.220

I'm with Josh. Some straight up whiskey or a more blue collar beer with my Hank.

Here's what sometimes works for me Steve. It's rare when all the areas of my life are gelling together in perfect harmony. Running, family, job, all are occasionally out of whack. Sometimes all three at once. So what I do is focus on the one area that's easy to fix at the moment. For example, a good 10 mile trail run always helps. Also, any positive time spent with my wife or son or daughter helps too. Know what I mean? When I 'm playing put-put with Andy it doesn't really matter if my job sucks at the moment.

He loves put put more than Disneyland!

From Jake K on Tue, May 27, 2014 at 15:29:13 from 159.212.71.199

That's some good advice. Do one thing well, and the others will tend to fall into place.

From steve ash on Thu, May 29, 2014 at 06:46:22 from 67.161.243.240

Thanks, just a blah day is all. Tough to find motivation when your injured half the time. Realistically, things are slowly getting better with a chiropractors help. I think it's just the body trying to find a new balance and rebuild strength.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles slow. 7th east. 8-8:30/mi. Slow progresss with both upper hamstring/back areas but some days are better than others. weird.. 

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM-Easy 3 miles on the treadmill at 8/min pace.  Then some free weights including bench and some triceps work. Followed up with ab crunches and planks.  

Increasing calorie intake overall and trying to focus on some weight and muscle development.  My metabolic rate is so high I don't really have to be picky on the types of foods. Just getting it in is a challenge especially at work. Not to mention the cost!   Example, consumed an entire Little Caesars pizza last night right after work.  Ton of  calories, protein and yes, lots of fat...  But cheap and effective for a scrawny runner type:)  I did have some carrot sticks with it...

Brooks T-7 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sun, Jun 01, 2014 at 09:59:49 from 71.213.41.74

Strength training will pay dividends for you. Keep it up! We should have an eat off.

From steve ash on Sun, Jun 01, 2014 at 14:03:32 from 67.161.243.240

Adam, You might beat me at pizza, but good Chinese food might be another story:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles on the treadmill and then over to the machines for some light hamstring curls and leg press.  Not a lot, just kept it at 2x12 with light weight.  I did notice however in a dramatic way that my quad to hamstring strength ratio was pretty high even considering the high hip and hamstring strain I have been experiencing lately.  Left side is actually pretty much pain free though today.  It's the right side (the compensation injury side) that I could feel some strain still.  A real pain in the butt so to speak...  Man I hope I can figure this out soon and get recovered because my fitness is slipping by the day.  I'm not one of those runners that can maintain fitness on a few workouts per week. I lose it pretty fast if I fail to keep my overall mileage up. 

 

Saucony Kinvara 4 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
0.000.000.000.000.00

Day off by choice.

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

Easy 8 miles at 8-7:30 pace.  Stiff but loosened up very gradually.

Brooks T-7 (used) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mile jog. No watch.  Mainly crunces and body resistance work with incline crunches and pushups.  Upper body needs a lot of work..

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
5.000.000.000.005.00

Easy 5 miles at 8-9 min pace jog with no weights today.

Saucony Kinvara 4 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 no watch back and forth from the gym.  Upper and lower body weight work. Wow the hamstring to quad strength ratio is just pathetic. Quads are soo much stronger.. To be expected though so kept the weight very light and the reps high.

Saucony Kinvara 4 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 at 8-6:45/mi pace.  Weight work on chest and biceps. 2kcal breakfast consisting of toast and chocolate milk afterwards.  Slowly but surely I'm able to somewhat increase range of motion and pace allthough anything past 7/min miles today was kind of a strain.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles at starting at 8/min pace progressing to 6:40 for the last two. No weight work. Just a short workout early this morning before church.

 

Saucony Kinvara 4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Jun 09, 2014 at 16:42:55 from 69.77.203.161

Was this your first ever visit to a non LDS church?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Taking care of errands and spending time with the boys.

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. Weight work with biceps and abdominal area. Lots of easy stretching also.  Not sore, just not loose with good range of motion. Anything over 7/min pace and you can feel the strain.

 I'm debating on keeping a food diary to keep track of what I'm eating.  Just not sure of having it on here being public and all.  My diet isn't always top notch.. However I have to track calories somehow because the goal is to put on some weight.  Is that even possible for 140 lb former 2:25 guy?  A friend of mine who is way into bodybuilding has beeen trying to convince me otherwise. He's always telling me; Kill the cardio Steve!  You are not going to get anywhere weight wise if you keep going on that hamster wheel. I shudder at the idea but maybe he's right who knows.

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jason D on Sat, Jun 14, 2014 at 09:43:48 from 24.1.80.94

I don't think people will critique your diet, Steve, assuming that's what you are worried about. You will find plenty of examples of less than optimal diets on the blog (we all have "phases" too). I find it interesting to see what people eat.

As for gaining weight, I would say you can have 10 lbs from me free of charge but I am sure I have made that joke at least once.

Good to see you blogging again.

From steve ash on Sat, Jun 14, 2014 at 11:56:25 from 67.161.243.240

Thanks Jason, I know what your saying. It's just tough being on the other side of the spectrum. (trying to gain weight vs losing it.) I also think sometimes though you can put too much info out there on the web. But you are probably right most people don't think that much about it.

From Jason D on Sat, Jun 14, 2014 at 13:16:01 from 24.1.80.94

I didn't mean to suggest "just be happy with it." My (soon to be) wife has taught me that just because someone isn't big, overweight, etc, doesn't mean they like people to comment on their weight/size *even* in admiration. My joke was meant to be playful.

I like the idea of weights and strength training. I am always amazed at the kind of work Mo Farah (for example) does.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles outside. Pushups and crunches after.  

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Easy-medium 6 miles on the treadmill at 1.5% incline.  Last 2 miles at 6:30-40/mile pace.

Weights-

Seated leg press-3x12 @150 lbs. Getting used to just doing it..

Incline bench- 3x12 reps @ 50lbs.

Rows-3x8 reps @ 25lb dumbbell.

Diet-

Br-Half gallon choc1% milk/banana.

L-Arctic Circle 2 cheeseburgers small fry/coke. A rare treat.. 

D-Baked chicken/3 ounces/potato salad/2 scoop.  Need more produce in the diet..

 

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy 6.5 miles on the treadmill. 

Weights-

Pullups-3x10

Overhead press-3x10 reps. weight?

Dumbell curls-3x10 reps at 20-25 lbs.

Br-3 oz chicken/potato salad/banana.

L-More leftover chicken into tortillas./apples.

S-Large Wendys frosty/vanilla./peanut butter jelly sandwich.

D-Chicken/rice.

Sn-1 whole package fudge stripe grahams..

 

Brooks T-7 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy-medium 6 miles treadmill flat. First 3 at 8-7:30/mi. Last 3 miles at 6:40-7/min pace.  Definitely some major recovery injury wise but I don't want to push things.

No weights.

Br-Banana/blueberries. Large glass milk.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Decided to take today off and focus on other things including scripture study and specifically the Book of Mormon. It's been a long time since I've read it cover to cover and I felt it was time now to do so again. Most especially since I have been investigating another church I feel it's only right to do so. Trying to find the truth in testimony lately has been like the old cliche of "finding a needle in a haystack".  Regardless, one thing I do know is this, Jesus Christ is the son of God and is the way and the light. It's not something you can prove empirically to oneself, only spiritually. This my simple testimony this morning.

Congrats to everyone who ran Utah Valley Marathon and Half. Hope everyone had a good time.

Br-Banana/Milk.

L-Golden Corral- Plate of Broccoli salad/spinach greens 2 deviled eggs. 2 4-5 oz steaks/2 plates of sweet potato pie/stuffing/rolls/3oz Bourbon street chicken. No dessert..

D-2 cheeseburgers. 8 oz of dried fruit and trail mix. 

Sn-1 large Hershey chocolate bar.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sun, Jun 15, 2014 at 08:13:46 from 67.176.195.62

Have a great Father's Day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-4.5 miles 7th east loop. No time. Injury has improved but there is something nagging and lingering about it that I don't like so I made the appt with TOSH. I've got to figure out this pattern and get back on track somehow. 

Br-Cereal/oats.

L- 1/2 cup Blueberries/3oz turkey/4slice french bread./milk.

Sn-1 cup dried Tropical mix. 1/2 package fudge stripe cookies.

D-Ravioli/large Colossimo Italian sausage. (my favorite sausage:)  3 breadsticks./Green pepper salad.

Sn2-Banana/milk.

Brooks T-7 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Mon, Jun 16, 2014 at 13:37:20 from 71.213.41.74

Smart to get your injury sorted.

I'm just getting caught up on your blog, I have a book idea that may be of help for you in getting your nutrition optimized. I struggle in that area as well. Anyway, here's the link to the book.

http://www.amazon.com/The-Rules-Marathon-Half-Marathon-Nutrition/dp/0738216453/ref=sr_1_1?ie=UTF8&qid=1402947307&sr=8-1&keywords=matt+fitzgerald

From steve ash on Tue, Jun 17, 2014 at 08:55:13 from 67.161.243.240

Thanks Adam, I've seen it in the book store but have yet to really look at it more in depth. I'll have to do that when I get a chance. The injury thing is just plain weird, one side will recover and the other will get injured. It's a vicious cycle that has me moving down the road like Hop along Cassidy with one leg at times..

From Josh E on Tue, Jun 17, 2014 at 09:01:17 from 205.235.104.4

Hey Steve. Sorry about the injury trouble. Who are you seeing at TOSH? My sis-in-law works there with Joel...

From steve ash on Tue, Jun 17, 2014 at 09:08:35 from 67.161.243.240

That's him. At least for the initial evaluation.

From steve ash on Tue, Jun 17, 2014 at 09:10:57 from 67.161.243.240

You also received treatment there also if I'm right. Did it take long to get straightened out?

From Josh E on Tue, Jun 17, 2014 at 09:15:00 from 205.235.104.4

Yup - with Joel and Ashley. If you see Ashley, tell her ssup. I went just once and didn't return because it's expensive with my high deductible health plan. Luckily the injury kind of just went away not long afer with a week of the exercises they gave me.

From steve ash on Tue, Jun 17, 2014 at 09:22:35 from 67.161.243.240

Sweet. Glad to hear that.

From allie on Tue, Jun 17, 2014 at 09:38:53 from 161.38.221.168

sorry about the lingering nagger. hopefully your TOSH visit will help you get everything sorted.

i love fudge stripe cookies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles. No pace or time taken.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Still pretty tight this morning.

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, mainly travelled to Portland and stopped along the way at Multnomah Falls and my favorite hole in the wall in Portland for Chinese eats. The family was a bit wary at first when I took them there but were soon glad that they trusted the old mans judgement. Later on we hung out at Powell's bookstore, (probably the largest new/used book store in the US..)  You know it was the kids in the end we had to pry out eventually not me. They are becoming quite the book worms and that people is just fine by me.  Anything but Nintendo gameboy..

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

Finally arrived in Newport, Oregon and checked into the condo. A sweet piece of property which sits right on the beach overlooking the rocks and the harbor seals. My wife has a friend at work who was very kind and gracious to let us stay at this property. This is the first real vacation we had in a very long time.

Off to go run the coast highway..

PM-Easy 4 miles up hwy 101 and back. Very cool even though I didn't see much after the sunset.

Saucony Kinvara 4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Jun 21, 2014 at 09:35:29 from 75.134.145.181

Sounds awesome Steve. Have a great time.

From steve ash on Mon, Jun 23, 2014 at 10:08:34 from 68.186.67.42

Thanks Rob, I have a feeling we really will. The wife has a whole itinerary down of what she wants to do. Personally, I'm looking forward to getting crab cages and pulling out some really good Dungeoness crab with a huge side of Mo's chowder,(a local favorite..)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Originally I had listed this as a travel day but because of our hectic schedule I didn't realize I had entered onto the wrong date. 

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-Visited the tide pools again and checked out all of the little creatures who reside there including anemone and small crab. What a place, there is nothing like the ocean to make you appreciate the incredible diversity and amount of life on this planet. Later on we tramped into Lincoln City and Depoe Bay. Did all of the tourist things including the large number of eclectic shops and even a wax museum! Bought me a black leather cowboy hat.. Later on it was down to the beach and to break out the kites. Whew!! It was a really full day..

PM-Managed somehow to get 6 miles in on the coast highway at sunset. Wow.. I really wished I had a camera on me because it was particularly awesome in it's shades of red and gray. One these days I'll get savvy enough to get a good smart phone like my wife's to take pictures and post. (I'm kinda cheap AND poor..) Tomorrow however I may attempt to wander more and run the beach. I've been told to the south of us it's not quite as rocky. So until tomorrow, ciao all..

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-16 very rolling miles on the Pacific Coast highway. As long as I kept the pace slow things were fairly comfortable in the injured upper hamstring area.  One word for it.    Breathtaking..  

Afterwards listened to the Mozart piano concerto #1 while relaxing and watching the waves crash onto the beach.

 

 

  

Brooks T-7 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Jun 23, 2014 at 15:35:35 from 174.23.167.97

PCH run, very nice. i'm glad your hamstring is feeling okay.

From DLTheo on Mon, Jun 23, 2014 at 16:52:42 from 155.130.107.41

Sounds like a nice life - breathtaking views on a run, then Mozart and beaches!

From Bob on Tue, Jun 24, 2014 at 19:38:14 from 50.178.92.40

Very cool

From steve ash on Wed, Jun 25, 2014 at 19:19:01 from 68.186.67.42

Thanks everyone. Hamstring is still an issue but if I keep the pace slow I can manage it. Range of motion really is not the greatest also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Went crabbing with the family and dragged home probably at least 20 lbs of red and dungeoness crab. The size and number of them for this time year was pretty amazing.  Wow..

PM-Easy 4 mile recovery jog on the lower beach road.

Saucony Kinvara 4 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
8.000.000.000.008.00

AM-Easy 8 miles on the PCH out and back. Lots of fog but still beautiful out.

PM-Started a new book titled "Leadership and Self Deception" while out on the beach. 

 

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Jun 25, 2014 at 20:03:59 from 174.23.173.137

nice. i had to read that for a class a few years back and i really enjoyed it. learned a lot.

another one to add to the list: the power of habit (charles duhigg)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles on the Otter Rock beach road. Finally had my whale sighting after everyone in the family has seen them multiple times.  Awsome run and I can hardly believe how the weather has held so well.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

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

Busy unpacking and re-organizing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.000.000.008.50

AM-Easy 4.5 miles. No watch.

PM-Easy 4 miles. No time recorded. Finally got around to getting some batteries for the old monitor strap and receiver and went by heart rate; (around 120-130 bpm range)  Tomorrow I'm going to fix up the old Polar monitor. The problem is that they manufactured the strap to be sealed permanently, then that way they force you to send it in and be charged a scad of money. However I've discovered a way around that.. It involves a good old Dremel tool and some electrical heat shrink tubing:)  

Brooks T-7 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Read scriptures early this morning and logged 8 miles mainly around 70% mhr and a little higher on the hills. Overall kept things easy again this morning.  7th east Ft Union.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

AM-Progressive tempo run for 3 miles from 156-180 bpm. Maxed at 184 bpm according to the HRM. Very hard effort at the end but not entirely all out. I'm guessing my max is about 180-186? bpm. Only a true controlled test will find out. Intend to do that sometime soon hopefully. 7 miles total. 5:20-5:27/MI at .5% incline. Man I'm out of shape..

PM-Easy 4 mile recovery jog with stride outs.  Decided this evening to rewatch the HBO mini-series "John Adams" in the spirit of our nation's birthday tomorrow. This is one of my favorites for sure:)  Paul Giamatti is awesome in this one..

Brooks T-7 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Jul 03, 2014 at 19:20:43 from 24.10.247.181

Good call Steve. I have that on DVD and love it! You've just inspired me to do the same.

From ACorn on Fri, Jul 04, 2014 at 01:14:56 from 12.203.216.80

Nice running! Thanks for your comments on my blog and the series recommendation. I will give it a watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went out for a 4 mile broiler run at 1pm or so. No watch just jogged easy. Spending the rest of the day going through a math course. Been working on this for the last week or so to get my math skills up and then who knows maybe one day I'll get back to school and actually get some education. What a novel idea..

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Jul 04, 2014 at 14:53:01 from 24.10.247.181

That is a good idea Steve. With on-line programs, it's easier than ever too. Though still not "easy".

Why would you run at 1 pm?

From steve ash on Fri, Jul 04, 2014 at 15:29:47 from 174.52.33.62

Got out of bed and was a little sore this morning on the pf "pain in the butt" injury. I'ts getting better but any time I do any quality it barks at me later..

ASU has an electrical engineering program that looks interesting and is entirely online now. However.. at 500 plus dollars per credit hour it still seems a little out of reach:( And taking out loans are something I'm not comfortable with yet. At least not until I can get my math skills up to par.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Steady state run on 7th/13th east. 90 degrees F. Getting used to running in the heat somewhat now.

Brooks T-7 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
0.000.000.000.000.00

Took today off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Mon, Jul 07, 2014 at 12:58:39 from 70.194.101.115

I've always been a Law centric person so what is important for me is to know God loves me. I can't with my own strength keep the Law. I'm always burdened with it though. Need more Gospel and daily reminders.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles at 120-132 bpm. 7th east. Easy run today with some dynamic exercises and upper body weights. I've gained weight finally and it isn't fat.  Finally...

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

AM-7 miles with the last 4 miles at 140-154 bpm. Exercises and stretches afterwards. I''ve been instructed to start running on treadmill at 6% incline also. Starting that routine tomorrow. Good times..

PM-Easy 4 mile recovery jog. No watch or HRM. Tuna fish and carrots for lunch:(  Trying to stay on a low glycemic diet. The carrots seemed healthy though..  Found an interesting BBC documentary on Youtube titled; "The Genuis of  Mozart", If you like classical music this is one to view.  One more video I like and of course it's up to you to view but to me it solves most of your life problems... Bob Newhart in "Stop It!" Again a Youtube special. Sorry, but I'm not smart enough to link it yet.  I have the day off so I'm having some fun:)

Brooks T-7 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles.  7th east. Treadmill later tonight if time allows.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Jul 09, 2014 at 13:06:14 from 24.10.247.181

Hey Steve. I will hopefully be in Texas next year during Ragnar taking a class.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

AM-7 miles with 1 min on/off. 1min cruise recovery with the work interval at progressive intensity from MP down to 5k intensity. Clipboard, medicine ball raises and dynamic stretches. A little stiff later on but mild.

PM-5 miles with 3 at 6% incline. 6.0-6.5 mph.

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
8.000.004.000.0012.00

AM-Easy 8 miles trying to stay in low aerobic HR territory. 120-132 bpm.

PM-6 miles in the heat with random long pickups on the hills to 10k-halfmar effort. Warm and humid.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Easy 10 miles on the road with short 4 mile progressive run on the mill at slight incline from 6:15--5:36/mile. Last 2 miles at 5:45, 5:36 respectively.  Rest day tomorrow.

 

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Jul 12, 2014 at 11:18:41 from 174.27.223.199

speedy finish. nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 mile brunch run this morning.  Tough to do the workout by heart rate monitor with the heat and all so just kept it at a nice jog around 8-9 min pace.  Back in my mid 30s when I ran sub 2:30 for a marathon I would never run slower than 7/min/mile pace even in the heat. Not sure if that was a good or bad thing.

 

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Mon, Jul 14, 2014 at 11:48:35 from 199.190.170.21

Back when I was in my 20s and ran 2:20 for the marathon, I hardly ran faster than 7:00/mile, even in the cool weather :-)

From Jake K on Mon, Jul 14, 2014 at 11:49:08 from 199.190.170.21

My point is, getting used to the heat is tough and slowing down is OK!

From steve ash on Mon, Jul 14, 2014 at 12:06:14 from 174.52.33.62

For sure Jake. I've learned quite a lot about training from your blog and performances.

From steve ash on Mon, Jul 14, 2014 at 12:19:38 from 174.52.33.62

That is why I slow down! I figure if a 2:20 guy can run 8/min miles then I probabably should slow it down a little also:)

From Jake K on Mon, Jul 14, 2014 at 12:21:28 from 199.190.170.21

at the very least, when it's 90+ degrees outside :-)

From Rob Murphy on Mon, Jul 14, 2014 at 14:21:25 from 24.10.247.181

That guy should run for president.

From steve ash on Mon, Jul 14, 2014 at 15:17:57 from 174.52.33.62

Yup.. All though some would disagree and I respect that. What we really need are statesmen and not more special interest politicians. Wishful thinking I suppose..

From steve ash on Mon, Jul 14, 2014 at 15:26:17 from 174.52.33.62

I know that this is a forum for running. But sometimes conviction rules, and I couldn't help but feel like that the speech was so resonant with our time that I could not at least post it.

From steve ash on Wed, Jul 16, 2014 at 16:31:23 from 174.52.33.62

Big government plus big social spending = POVERTY for the people. In the end: "Give a man a fish for a day and he eats for a day.. "Teach a man to fish and he eats for a lifetime..

Sounds overly simplistic and cliche I know, but really.. Does it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles this afternoon. 7th/13th out/back.  Sasha and I start training tomorrow in Provo. Looking forward to having training partners again. 

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
9.000.000.000.009.00

Easy 9 miles up and down Provo Canyon with Sasha and Ben. Not bad.. I was expecting severe physical and mental torture today but instead got a decent lesson in mathematics and related programming in addition to a nice easy run.  To be continued tomorrow or the next day.

Brooks T-7 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Wed, Jul 16, 2014 at 17:41:41 from 66.29.168.98

I call them the 3 "R's" for Sasha - Running, Religion and aRithmatics (with a bit of Russian humor and chess thrown in).

From steve ash on Wed, Jul 16, 2014 at 17:57:51 from 174.52.33.62

You know, thats ok because actually, that is what I'm seeking..

From Chad Robinson on Wed, Jul 16, 2014 at 18:00:54 from 66.29.168.98

I actually enjoy it. It is a nice change of pace from a lot of the usual stuff you get. If you are running Draper Days I will see you Saturday.

From steve ash on Wed, Jul 16, 2014 at 18:01:12 from 174.52.33.62

Especially now in our time.

From steve ash on Thu, Jul 17, 2014 at 10:00:22 from 174.52.33.62

Chad, not running Draper Days. Not in the budget this time. I know it's not that expensive but it all adds up. I may go to see results however since I live relatively close by.

From Chad Robinson on Thu, Jul 17, 2014 at 10:09:06 from 66.29.168.98

I hear you on the running budget. I stick with mostly budget races (halfs under $40 and 10's and 5's under $20 and only a couple marathons a year - which are always to expensive anymore). I don't have anything on the schedule until St. George. That is awesome that you are able to train with Sasha again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.004.000.0010.00

AM-10 miles with last 6 at a progressive tempo run.  5:54-6:20/mile. 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
4.000.000.000.004.00

AM--Very easy 4 mile jog at 9/min pace.

 

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Jul 19, 2014 at 14:53:13 from 24.10.247.181

Every summer I'm a stay at home dad who works part time (about three hours/day coaching) and I can say without a doubt it's when I'm the happiest.

Take care of yourself and every day try to do something that makes a positive difference in someone else's life, your kids especially. What's more important than that?

And one more thing… find me a man on his death bet who says "the only thing I regret is that I didn't spend more time at work".

From steve ash on Sat, Jul 19, 2014 at 14:56:55 from 174.52.33.62

Yeah I know what you mean. I would say more but I have to get going to work. Thanks. Did you race today?

From Rob Murphy on Sat, Jul 19, 2014 at 15:02:45 from 24.10.247.181

Nope, Des News on Thursday. Once/week is enough for me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles steady at 6:40/mi on the treadmill. More exercises and dynamic stretches for the pain in the rear injury.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Made it to church in spite of staying up last night until 3am listening to Radio Spirits old time radio programming from the 40s and 50s on KSL. All the while studying more math.  I really wish it had an earlier time slot vs 1am-5am. I suppose I'm one of the few odd oddballs left that still listen to it... Anyway it was worth it because they had a great line up including Jack Benny who is one of my favorites.  After a big mug of hot chocolate and some shortbread cookies I was out like a light and switched off until morning.  

Planning to jump to 60 mpw next week with some short speed to test out the upper ham and piriformis. Crossing the fingers on this but we'll see

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 20, 2014 at 16:08:58 from 24.10.247.181

You're all right Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

AM-Easy 10 miles.  9400s/13th course. 6x30sec pickups at 5k effort. The slow mileage buildup to recover from the injury is also working it's magic in coming to a slow peak this fall. Felt really good this morning on the run.   Seems Jason Karp knows his stuff.

AM2-4 miles easy. 7th east. Bumped into Mike Vick later on an errand as he was out running. I've seen him several times before out running in my neighborhood so I finally broke the ice and said hi, chatted for a few and went on.

Brooks T-7 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
10.000.000.000.0010.00

AM-Easy 10 miles with one mile warm-up before our meetup with Sasha. Good times and good conversation. Easy run with some pickups at old time 5k pace. About 5:20-30/mi.:)   I remember when that pace was very doable on this course ten years ago.  Not so much now..  Time is marching on ever on.. 

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jul 22, 2014 at 16:10:00 from 192.168.1.1

Steve - thanks for coming this morning. It was good to run with you again.

From steve ash on Tue, Jul 22, 2014 at 16:32:34 from 174.52.33.62

Thanks Sasha:)

From Rob Murphy on Tue, Jul 22, 2014 at 21:28:58 from 24.10.247.181

Age does take it's toll Steve but not as fast as we sometimes think. Stay optimistic! You have some great races left in you.

Someday I'm going to write a long post on this subject based on my reading and my own personal experience. I'll be 50 in a few weeks and can still manage a 1:16 - 1:17 half on a good day. I'm pretty proud of that. But it gets harder to muster up the energy and enthusiasm which ebbs and flows as you age. Diet, rest, and coming up with fresh challenges and motivation are key.

From steve ash on Wed, Jul 23, 2014 at 12:06:56 from 174.52.33.62

Your right.. I've just been dealing with a chronic injury for so long. I've let sloppy mechanics creep in over time and it has really affected things. The good news is though I've pinned these problems down and am starting to see some light at the end of the tunnel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles. 7th/State loop. It's going to be a scorcher today. The thermometer was already at 92 degrees while out on the run.

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
10.003.002.000.0015.00

AM-This one was a killer especially in the the lunch time warmth of the holiday..  Alternating 3 minute efforts feeling the lactic acid then settling back into a slower but steadier pace. Didn't time it and don't care to know it at this point because it's really the physiological benefit that matters most right  now. Most especially in the heat, because in the heat the splits are kind of tough to interpret anyway plus taking into consideration all the hills.  

Sandy bench/Dimple Dell out/back. 89-91 degrees. Windy.

PM-5 miles. Ft Union out/back.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles up Dimple Dell. out/back. 85 degrees F.

 

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
3.000.003.000.006.00

6 miles with 3 progressive at the end. 7th/9400s west. 81 degrees.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.004.000.0015.00

PM-10 miles with the last 5 miles progressive. 7th/9400s.

PM2-Medium 5 miles steady 7th east out/back.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

PM-9 miles with some semi-fartlek for 10-30 seconds at 5k pace. 7th/out/back.

Brooks T-7 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
0.000.000.000.000.00

Off day.

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-6 miles with 10 x 30 sec bouts of speed at 5k-mile pace intensity.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 40 minutes and change for 5 miles.

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
5.005.005.000.0015.00

AM-15 miles with 10 at MP-LT.  Alternating each mile after a 1 min recovery period.  7th/13th east.  Moving up to 65-70 mpw next week with 1 LT consisting of 3 x 10 min/2 min recovery and 1 short speed session with 10-30 sec repeats/full jog rest

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 miles recovery.  7:30-9/min pace. 7th out/back. Hoping to get some more in later on.

PM-6 miles this afternoon on 7th/9400s west out/back. 8/min.mile pace. Picked up the last one at 7:05. Broke out the Kinvaras today, it's way overdue on retirement for the old T-7s and the new ones I got I'm going to try and spare for the higher intensity days or races. I really like the Kinvara, it's just that I accidentally ordered them a half size too large and so my foot tends to slap the ground more with them.  Annoying.. but I'll get used to it.

Brooks T-7 Miles: 4.00Saucony Kinvara 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Aug 03, 2014 at 14:28:45 from 24.10.247.181

More recovering or more running?

From steve ash on Sun, Aug 03, 2014 at 16:33:45 from 174.52.33.62

"Active" recovery.

From Jason D on Sun, Aug 03, 2014 at 18:10:05 from 76.179.128.4

You're among the light and efficient +1000 miles on shoes club, Steve. It's pretty elite on the blog (Paul, Sasha, Dave Holt, probably Jake, and, some others I can't think of).

From steve ash on Mon, Aug 04, 2014 at 11:03:41 from 174.52.33.62

Light.. Yes. Efficient? The jury is still out on that one perhaps. I do get my moneys worth..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-10 miles. 7th/13th. Early..

AM2-6 miles with 2 on the road and 4 miles at 7-7:15/mi on the treadmill with 1% incline) Trying to reduce road impact on the legs a little.  I think I smell a 100 mile week coming:) Breakin the rules a bit..

PM-No run. Launched my latest episode of "Sherlock".  Very fun stuff..

Saucony Kinvara 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steve on Mon, Aug 04, 2014 at 16:48:42 from 66.87.114.241

Some good training this week.

From steve ash on Mon, Aug 04, 2014 at 19:44:13 from 174.52.33.62

The week has not even started. So to speak..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM- Easy 6 miles. 7th/13th. No watch.

PM-9 miles. 7800s/Ft Union rte. 

Saucony Kinvara 4 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-4 miles No watch. So Union loop.

PM-6 miles. Same as above. 7th/State St.

Saucony Kinvara 4 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
8.000.003.000.0011.00

AM-4 miles with 6 x 15 sec strideouts. 7th east.

PM-7 miles with 3 miles worth of  faster efforts. Rest recovery at stoplights with most less than a minute. Sandy parkway/7th east.

Brooks T-7 Miles: 7.00Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Fri, Aug 08, 2014 at 07:57:31 from 70.194.98.202

You have a great week going. Stay strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles easy on the mill at the gym.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.002.000.008.00

AM-Alternating LT/MP at 9.6-10.7 on the treadmill 1% incl.  Felt great cardiovascular wise it was just the old "pain in the butt" (piriformis injury) again.  It still lingers in the way of limited range of motion so I cut the workout short and headed for home.  Don't want to remake this episode again..

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.005.005.000.0075.00

75 miles total for the week with a combo Canova based alternating  MP?LT workout on Thursday.

Brooks T-7 (used) Miles: 10.00Saucony Kinvara 4 Miles: 65.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.006.000.000.0054.00

Easy recovery week. 54 miles total with one MP based run.

Saucony Kinvara 4 Miles: 54.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.000.000.000.0045.00

Total of 45 miles easy with one VO2 max workout of 8x4 min hard 3 min off jog recovery for the whole week. Busy this week.

Saucony Kinvara 4 Miles: 39.00Brooks 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
61.000.000.000.0061.00

Ran a total of 61 miles this week as a recovery reduction from previous weeks training. Took a temporary break from the blog.

Saucony Kinvara 4 Miles: 61.00
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-6 miles on the gym treadmill. (40:11)  Speeding on the last mile at 11.0 mph:)

PM-4 miles easy jog.  Averaging steady 60-70 mpw for the last while.

 

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

AM-10 miles at 7-7:30/mi. Ft Union.

PM-7 miles. Last 4 at 6:30-40/mi. 7th/parkway trail. Last half mile was an absolute monsoonal downpour..

Saucony Kinvara 4 Miles: 10.00Brooks T-7 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Mon, Sep 08, 2014 at 12:47:58 from 184.155.130.224

Glad to see you back on the Blog. How are you doing?

From steve ash on Mon, Sep 08, 2014 at 12:51:49 from 174.52.33.62

Thanks Barry, Feelin good just trying to rack up some consistent miles. Yourself?

From Barry on Mon, Sep 08, 2014 at 12:54:11 from 184.155.130.224

The same, trying to build my base back up. You have any races coming up?

From steve ash on Mon, Sep 08, 2014 at 14:02:02 from 174.52.33.62

No, would like to do Top of Utah marathon though. Hands down one of my favorite in terms of organization, scenery, post race goodies etc.

And I could always use another moose trophy:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Traveled through Oregon and Washington all day and so I'm hoping tomorrow I'll get the chance to run to the Columbia River Gorge amphitheater before the concert. Putting in some miles hopefully this week..

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

AM-8 miles out towards Quincy lakes and back on the road then over to the trail. Windy but cool and spectacular to run somewhere different for a change. I enjoy my running more now especially when I get days like this. I think most of all I'm just not so caught up in the competition of it anymore and am loving being out there and enjoying my time. 

PM-No run.

Kim and I travelled to Othello this evening to collect some memories and to make a collage for a deceased relative. This will all be put together to display and memorialize at the funeral later this week.  Both a sad and happy occasion this evening.  Now as I'm I getting older I am seeing those of my parents generation begin to pass now and it's a rather sobering thought on the short, but precious time we all share here on this earth. All the more reason to extend and reach out to those around us more often and in a meaningful way. I was always told by my elders that it wasn't about the money, the trophies, or even the recognition. Whether it be in the field of work or sport.  And I believe that we all receive that message to one degree or another in different times of our life.  However, today it seems to have taken an especially more profound and spiritual meaning while being accompanied with some sense of urgency that I can't totally put my finger on yet.

Jesus said to love one another including those who don't always love you back..  I think if there were one lesson we were all meant to learn and experience during our short walk on this earth, that one would pretty much sum it all up in a nutshell.  As with running, it's a work in progress for me and probably always will be.  But one which needs to be stepped up.     Starting today.

Saucony Kinvara 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Wed, Sep 10, 2014 at 12:45:35 from 70.194.162.232

There ya go bro!

From Jake K on Thu, Sep 11, 2014 at 08:54:06 from 199.190.170.31

Good thoughts Steve. You disappeared for a few weeks - glad to see you back.

From steve ash on Thu, Sep 11, 2014 at 09:11:19 from 198.71.29.86

Bob-That is one way of putting it!

Jake-Thanks, sometimes I actually wake up on the right side of the bed (If I have some decent sleep..) and have a thought or two I need to write out:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.004.000.0022.00

AM-16 miles at 7-8/min pace for the bulk of the run then 1min on/40sec off repeats at the end of the run. More for strengthening the legs than anything else. Also mentally adjusting to running hard at the end of longer runs or races. Quincy loop.

PM-6 mile easy twilight run. 6:40-7:30/mi. Mainly 6:40ish.  At about mile 2 a four legged guy came trotting along side me without so much as even hearing his approach. Would have sworn it was a coyote, but after closer examination at a safer distance I could tell it was probably a mix of blue eyed Malemute or something. He seemed friendly enough, so I just calmly told him to scoot on home and then slowly walk jogged away.  I count myself lucky that I wasn't eaten..

Saucony Kinvara 4 Miles: 6.00Brooks 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
5.000.000.000.005.00

PM-5 mile jog. No watch. Out towards Quincy Lakes and back. Man I love the country, but I could definitely do with out all the farm dogs out here.

Saucony Kinvara 4 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
14.000.000.000.0014.00

AM-10 miles into town and back. Last 5 at high aerobic pace 6:20-30/mi. Felt really good surprisingly this morning after only a day recovery from Thursday.

PM-4 miles easy this evening. No watch.

Saucony Kinvara 4 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
16.006.000.000.0022.00

AM-6 miles easy. No watch. Towards the town of George WA. out/back.  Listened to my podcast of "Truth for Life " by Alistair Begg while on the run. Set the tone for an absolutely beautiful sunrise this morning. One couldn't have asked for better weather either, cool with only a slight windy breeze.  

PM-10 miles steady at 6:10/7min/mi. pace. Into town out and back. Warm at 80 plus degrees.

PM-6 miles easy. No watch. Sandbagging this evening because chances are I won't get the opportunity to run tomorrow with the early start and and all the traveling.

Saucony Kinvara 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Sun, Sep 14, 2014 at 15:38:36 from 69.20.183.178

I love listening to Alistair Begg...a great preacher with great message points and a great voice! Awesome!

From steve ash on Sun, Sep 14, 2014 at 21:12:22 from 198.71.29.86

He has some really profound talks and is probably one my favorites. Definitely has a voice for TV and Radio. Scratch that.. He is my favorite.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile easy jog. Eastern road out/back. Just barely managed to get up early enough to some mileage in before anyone else awoke, (except the human rooster my youngest boy..)

Saucony Kinvara 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Mon, Sep 15, 2014 at 11:09:41 from 138.26.42.154

Hi Steve, It's been way too long since I checked in. I cannot believe I've been out of Utah for over a year now. Things in AL are going well. The first year was mostly just setting up with the new job. But everything is moving in the right direction. Hope you are doing well.

From Bob on Mon, Sep 15, 2014 at 13:57:55 from 70.194.98.141

I have one of those rooster types as well!

From steve ash on Wed, Sep 17, 2014 at 09:02:35 from 67.182.192.44

Thanks, Everything is good. Adam, miss running those killer long runs with you.

From Adam RW on Thu, Sep 18, 2014 at 07:30:46 from 138.26.42.154

Glad to hear it. I too miss those runs. I so far removed from a year ago it is not even funny. But still kicking and that is what counts. Best!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 easy but slow miles. Tired from traveling yesterday.. No watch.

Saucony Kinvara 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 mile jog on 7th. out/back

Saucony Kinvara 4 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
8.006.004.000.0018.00

AM-13 miles with 4x2 mile MP/threshold progressive at 5:42-6:20/mile pace. If it wasn't for the pf issue today I could have easily pulled faster at the end.  It is resolving but soo slowly..

PM-5 miles on 7th out/back. Legs felt a little heavy at first but nicely warmed into it after a couple of miles.  8:30-9/min pace for two miles then 6:30-6:40/mile for the last three miles. Felt decent after the slow warm up.

Saucony Kinvara 4 Miles: 5.00Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-Easy 4.5 mile jog. 8-8:30/min/mile pace up to 7:30 for the last 2 miles.

Saucony Kinvara 4 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
18.004.002.000.0024.00

AM-13 miles with alternating intensity at the end of the run. (5:42-6:10)@1-1.5% incline.

PM-7 mile jog recovery on 7th/13th out/back at lunch time. 

PM-4 mile shakeout on 7th with 8x100m strideouts up and down next to home. Felt good but I'm sure the fatigue will settle in by tomorrow..

Brooks T-7 Miles: 7.00Saucony Kinvara 4 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

AM-5 mile easy jog. Kind of soggy and gray today.

PM-5 miles easy on the treadmill this afternoon. 7-8/min mile flat.

Saucony Kinvara 4 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
23.002.000.000.0025.00

AM-12 miles. 9400s/Highland/Ft Union. Took a course with a few more hills for strengthening.

PM-8 miles easy at lunchtime. Parkway/7th out/back. Felt good especially considering the miles put in earlier this morning.

PM-5 miles on 7th right before dinner which by the way was awesome.. Spinach taco salad with a fresh sour cream and lime juice dressing:)-

Saucony Kinvara 4 Miles: 17.00Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.003.000.000.0025.00

AM-13 miles with 7 on 7th and 13th and then 6 on the mill at an incline to take some impact off the legs.

PM-8 miles easy. Picked up the the pace on the last one.

PM2-4 mile twilight jog. 7th out/back.

 

Saucony Kinvara 4 Miles: 8.00Brooks 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
13.006.001.000.0020.00

AM-12 miles with 6 miles steady state to MP pace on the mill with the other half on 7th/13th east.  6:20-5:58/mile.  Finished fast coming home for the last mile. Time to throttle back after tomorrow and put in a block of lighter and easier mileage now and hope some supercompensation takes place. I don't want to get too high of a monotony factor in my workout periodization. Tomorrow maybe some short speed to keep things ticking well in that area.

PM-8 miles easy-medium intensity. Wore my old Pegasus because of the nice mushy impact absorbtion cushioning. (at least compared to my other shoes..) Stopped for water and finished off the last two at 6:40 pace. Definitely can tell I need to eat more if I'm going to take a crack at this higher mileage gig.  Um.. Duh..

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Josh E on Thu, Sep 25, 2014 at 13:28:13 from 205.235.104.4

Good running Steve. Do you feel like TOSH helped you out?

From steve ash on Thu, Sep 25, 2014 at 16:20:20 from 67.182.192.44

Oh sure.. I probably should have went back. But I started coming around on the mend and after a while on the exercises I began doing one legged body weight squats, curls, etc. The jury is still out on the insert though counselor.. It SEEMS to be working. But every once in a while I get some lower back pain in that area if I wear it on longer faster paced runs. One more thing to add I still don't have my top end speed back either.. Probably more info than you wanted sorry:) In short, Yes is the answer to your question.

From Josh E on Thu, Sep 25, 2014 at 16:49:59 from 205.235.104.4

That was about the right length of answer I think.

I did the same thing last year. Went and felt better quickly (not sure that it was the PT) and never went back. So I know how it goes. No reason to be diplomatic with me just because my sis-in-law is there.

That's funny that you have the insert too. I am overly hopeful that fixing the length disparity might help a lot. You've run with the insert for a few months now?

From steve ash on Thu, Sep 25, 2014 at 17:50:17 from 67.182.192.44

The heel lift off and on for a number of months. The full length only the last little while. By the way that was my own doing, not on their recommendation. Do you think that the lift will work in your case?

As far as the diplomacy goes, most of the time I just try to be decent yet pragmatic. Honestly, I think what they did for me was helpful but limited. (I saw them only once.) and as with most injuries time and mother nature probably get a substantial amount of credit on this one also.

From steve ash on Thu, Sep 25, 2014 at 18:04:50 from 67.182.192.44

One thing more if this can help, I noticed also that once I started supplementing electrolytes and iron things were a little less sore and muscles were less stiff. Not sure how much of a role that played in all of this but some I think. I hope that helps somewhat.

From Josh E on Fri, Sep 26, 2014 at 10:21:13 from 205.235.104.4

My left leg is 1.5 centimeters longer than the right and I have SI joint pain on that side. Joel thinks they may be correlated.

I have noticed in particular that racing on the right side of the road, where my shorter leg would have to reach farther to account for the crowning, really makes my left hip angry. Joel guessed that might be the case.

What supplements do you take? I usually have a NUUN after my lunch runs (known as gatorade without sugar).

From steve ash on Fri, Sep 26, 2014 at 20:30:24 from 67.182.192.44

Spring Valley magnesium and iron tabs. Taking the iron with lots of Emergen C etc. Also drinking lots of sodium and potassium rich liquids. Lots of milk not only for the calcium but also for the potassium, protein etc.

As far as the leg length issue goes, I'm convinced that I have that same issue.. Especially in marathons where they force you to run on the right side of the road down the whole canyon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM-10 miles with 6 on the mill and 4 on the roads with 8x100m strideouts at home. Ate 2 bowls of oats this time instead of the usual one I have.

PM-5 mile 7th loop easy on the way to pick up the boy from school. 7-8/min/mile pace. 90 degrees on September 25th! Seriously?

PM-6 miles easy. 7th/9400s. Low fuel but still did a fairly good clip. 7-8/min pace. Ate like a pig afterwards with salmon and brown rice along with lots of M@Ms..:)-

Brooks T-7 Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Sep 26, 2014 at 08:40:54 from 163.248.33.220

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-16 miles out and back. 7th/94th/Wasatch blvd. Tough run going up with the heat and wind..  Was planning on doing something longer on Saturday but we have weather rolling in tomorrow.

PM-4 miles on the mill. 7-8/min/mile with a very slow warmup at 9-10/min pace.

 

Brooks T-7 Miles: 20.00
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-4 miles on the t-mill. (7:41avg) Walk jog cooldown and some easy stretching after to keep the blood flowing. Fatigued but felt better than yesterday evening's run.

PM-Easy 4 miles on the treadmill.  (7:32 avg @1.5%).

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JPark on Sat, Sep 27, 2014 at 10:46:30 from 67.172.224.201

You're really putting on the miles. Nice work. I may have missed it, but are you aiming for anything in particular (races) in the near future?

From steve ash on Sat, Sep 27, 2014 at 18:07:31 from 67.182.192.44

Thanks Justin, no races in particular. No desire right now and I wouldn't be ready for any with the time left this season. On occasion in the past I have popped in like a dark horse competitor but that's becoming more and more rare as I get older. For now I'm just really enjoying the running and testing limits right now that's all:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.505.000.000.0019.50

AM-15 miles with 9 on the roads EZ and 6 at steady state to MP intensity on the mill. (6:10-30/mi@1.5-2% incline) Not very fast but considering the mileage recently I'm really surprised I felt good enough today to do it.  As I was finishing the sun came out.. Go figure. However while looking at the glass half full in a manner of speaking, it's better than not having any sun and warmth at all to enjoy.   

PM-4.5 miles easy. 7th/parkway loop. 4x30 sec strideouts on the grass at the end to keep turnover alive somewhat. What a beautiful evening out there. I love this time of year..

Brooks T-7 Miles: 19.50
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 4 miles on the mill. (7:29@1.5% avg with warm up.)  Felt more recovered this morning but I could definitely feel last weeks mileage. Other than that pretty darn good.  I think I'm starting to really come back into shape.

AM2-10 miles JRT out/back. No watch.

PM-6 mile jog on the treadmill at 7:30-8/min/mi pace.

Saucony Kinvara 4 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Oct 01, 2014 at 17:13:51 from 24.30.41.119

nice. glad to hear that, steve.

From steve ash on Thu, Oct 02, 2014 at 09:15:47 from 67.182.192.44

Thanks Allie. Not totally back, still working on bio-mechanics and strengthening but getting there definitely:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 4 mile wake up jog at 8-9/min pace on the mill.

AM2-Easy 7 miles with strides on the grass after. 7th/State loop.

PM-Easy 4 mile jog at Sugarhouse. Ran into the old Wasatch Athletics crew. Good to see and chat with them.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

AM-6 miles early morning with one mile warm up jog then hopped on the other mill with the fan over it after some guy finally left.  Completed 5 miles in 32 min and small change or there abouts at .5-1.5% incline.  For some reason I felt really good this morning.

AM2-10 miles easy with Kevin on the parkway trail/7th east out and back toward Draper.

PM-Easy 4 miles flat on the treadmill. (30:11)

Brooks T-7 (used) Miles: 16.00Saucony Kinvara 4 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
19.003.000.000.0022.00

AM-Originally had only planned on 10 miles today but took it out for the MP run because I may not get the chance tomorrow.

Ft Union/Wasatch Blvd. No time taken ust ran as I felt. Conventional wisdom says this isn't going to work but then again conventional running wisdom hasn't worked for me in the past however.

Listening and staying in tune with the body has..

PM-Easy shakeout run on 7th with Kevin.

Brooks T-7 Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Oct 02, 2014 at 19:28:07 from 98.222.16.15

Another solid week coming together. Keep "listening"!

From steve ash on Fri, Oct 03, 2014 at 11:01:09 from 67.182.192.44

Bob, thanks bud:)

I really haven't felt this good running since spring of 07.. I made a lot changes recently including a better diet that has gone a long way to gaining good health. More sleep, decent shoes, No beer! Vitamins,iron,etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles on the mill. Picked up the pace toward the end. (29:11) 1.5%. 

PM-No run.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM-10 miles steady state-MP progressive.

PM-No run. Went hiking in Logan Canyon with the family and then splashed around at Crystal Hot Springs until evening.  Awesome afternoon.

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
15.000.000.000.0015.00

AM-10 miles. 9400s/Sandy bench. No watch.

PM-5 miles easy jogging with strideouts down 80th afterwards.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 8 miles. Ft Union blvd./Highland rte.

PM-Easy 4 miles. Suffering from a bad case of tinnitis that doesn't seem to go away. Not sure why..

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 4.5 miles then half of a mile worth of strides. 7th/State loop.

PM-10 miles with some at Wheeler farm. Murray/Ft Union 13th east loop.  I need to do more mileage on softer surfaces like this for sure.

Saucony Kinvara 4 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
10.002.000.000.0012.00

AM-6 miles easy jog. Picked it up in pace from middle to end.

PM-6 miles progression from easy aerobic to steady state/MP.  9600s/Porter Rockwell trail/Quarry bend. A bit over 6 miles but had to cut it short and hustle home to pickup the boy from school.

 

Saucony Kinvara 4 Miles: 6.00Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.002.000.0012.00

AM-12 miles with 4 on the roads and 8 on the mill. (6:18- 5:42)/1% incl.

PM-No run. Helped Mom and Dad move today and then parent teacher conferences during the evening.

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
7.0010.000.000.0017.00

AM-12 miles (2x6 at steady state marathon pace on the mill at 5:50-6/min/mi. .5%/1% (Weights in between to strengthen and get the metabolism going)

PM-5 mile jog at 8-8:30ish pace after helping my parents move the rest of everything out. Tired and a bit dizzy after not eating much today. Busy day..

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
14.403.001.000.0018.40

AM-10.4 mile progression run consisting of 2.4 miles on the soft deck mill, then 6 progressive at 6:30-6:10/mi./ .5-1.5% incline on the treadmill with the overhead fan.  Had to stop a few times to down some grape Powerade; (no breakfast and very few calories yesterday which was my fault..) Then my sciatic nerve/SI joint started acting up.. So I jumped off and did my extended 2 mile cool down home and called it a day.  Not sure why I experience this SI problem so much more on the treadmill vs the roads. In most respects I'm feeling great but it's time to back things off a little now.  (For my own info the the single leg presses and abduction exercises yesterday may have stressed that area a bit too much.)

PM-8 miles easy 7-8 min pace. Fall is most definitely in the air now.

 

Brooks T-7 Miles: 18.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sat, Oct 11, 2014 at 15:04:35 from 98.222.16.15

Hope you feel better after some rest.

From steve ash on Sun, Oct 12, 2014 at 19:37:48 from 67.182.192.44

Thanks Bob, I did manage to get some pretty good sleep last night which really helped. I always seem to sleep better in the fall when it's a little cooler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 8 miles 7-8/min pace. Touchy stomach mainly because overripe bananas just don't sit well for me as breakfast.

PM-4 mile easy jog. Picked  up the pace a little at the end for turnover and form.

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
7.000.000.000.007.00

AM-Easy 7 miles. 7th/13th east.  Beautiful morning:)

PM-No run.

Brooks T-7 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-15 miles 7-9/min pace. Stretching and tennis ball/foam roller afterwards.

PM-5 miles. No time taken.

 

Brooks T-7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-4 ez on the mill wake-up. 7:30-8/min pace no incline. Last mile at 6:40ish..

PM-8 miles easy on the roads late evening. 7-8/min pace.  Tired.. Slept pretty hard however and woke up refreshed so that was still in the positive.  Somebody asked me the other day what I ran volume and pace wise and if that wasn't just junk mileage. I smiled and told him; you need to go out and string 4-8 weeks of 100 plus miles per week and then come back to me and we'll talk..

 

Saucony Kinvara 4 Miles: 8.00Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Fri, Oct 17, 2014 at 16:45:43 from 98.222.16.15

No doubt, there ain't no junk miles if you are doing 100+ each week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM-Easy 4 miles treadmill. 7-8/min pace. (30:11) Last mile at 6:22/mi.

PM-6 miles easy-medium treadmill with 4 at MP/Steady State intensity. (40:17).

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
9.000.000.000.009.00

Quantcast

AM-3 miles ez jog. 1.5 with the boys.

PM-Easy 6 miles this evening on the treadmill. (45:17) 1-2% incline. Less impact with the incline and also put some new inserts in for more arch support and cushioning.

Brooks T-7 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
5.000.000.000.005.00

AM-Easy 5 miles untimed on 7th out/back.

PM-No run. Had to contend with a flood caused by a main drain back up. Yeah good times..:(

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
12.000.000.000.0012.00

AM-6 miles out back on 7th. No watch.

PM-6 miles 7th/13th east. Kept it really easy around 7:30-8/min mile pace. Tired from the lack of sleep and dealing with flooding issues from the night before.

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
12.000.000.000.0012.00

AM-6 miles. 7th/parkway.

PM-6 miles 7th/13th. Ft Union.

An interesting piece about the performance and longevity of some record holding older runners.

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
9.003.002.000.0014.00

AM-10 miles with 5 miles progressive going back. simple aerobic resistance run. Very windy everywhere I went as the weather pattern flipped on me during the run.

PM-4 miles easy with pickup in pace the last two miles.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles recovery.

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
15.500.000.000.0015.50

AM-10.5 miles up into Ft Union/Heights area.

PM-1 mile with the boy and then 4 more on the mill (30:02).

Brooks T-7 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Oct 23, 2014 at 12:30:03 from 163.248.33.220

Good luck with that!

From allie on Fri, Oct 24, 2014 at 11:07:54 from 24.30.41.119

sorry -- does not sound fun. hope you feel better.

From steve ash on Sat, Oct 25, 2014 at 09:17:03 from 67.182.192.44

Thanks, I'm hoping so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-7 miles easy on 7th/State/80th extension. No watch except for heart rate.

PM-5 miles on the mill late this evening. Tired.. (38:11) 1.5% incline.

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sat, Oct 25, 2014 at 09:43:28 from 184.155.130.224

Sorry about your hearing, Praying for you.. I have that ringing in my ears also and it is a pain.

From Tom Slick on Sat, Oct 25, 2014 at 12:46:58 from 69.171.160.20

Gettin' old isn't for wimps....just keep doing the best you can with what you've got. Hey great mileage week, what are you training up for? Got a big race coming up?

From steve ash on Sun, Oct 26, 2014 at 19:58:06 from 67.182.192.44

Thanks Barry:)

Tom, Thanks also. Undecided about the race really. SLC full marathon looks like a good one. Not too soon, local, and not too far out time wise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

AM-18 miles. Old SL Marathon route.

PM-No run.

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
5.000.000.000.005.00

PM-5 miles easy jog. 7th out/back. Feeling better this morning but still having some dizziness when I first get up.

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
15.000.000.000.0015.00

AM-8 miles easy. 4 on the mill (29:55) .5%-1% incline and 4 on the road at 7-8/min pace.Feeling good about aerobic progress just still a bit tired and tight from the high mileage.  Found a really great quote by Eleanor Roosevelt that I thought I would share as a thought for the day.

  "Great minds discuss ideas; average minds discuss events, small minds discuss people"..

            Eleanor Roosevelt

PM-7 miles easy on the mill. (51:27) .5-1%.  Starting some light speedwork tomorrow.

                        

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Oct 27, 2014 at 12:25:31 from 163.248.33.220

The Holy Roman Empire was neither holy, nor Roman, nor an empire.

Discuss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-11 miles with 8x30 sec pickups at 5k effort. 94th/20th east extension.

Found this gem from the past concerning blood and lipid panel interpretation in runners by the guru himself Dr George Sheehan.

PM-9 miles with 4 on the road and 5 on the mill with no incline. (37:26)

Brooks T-7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From seeaprilrun on Thu, Oct 30, 2014 at 18:07:41 from 205.172.12.210

very interesting article...

From steve ash on Fri, Oct 31, 2014 at 08:41:23 from 67.182.192.44

April thanks, hope you were able to get a few useful insights from it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles easy. No time. 7th/94th. Core work later.

PM-No run just some ab and abduction exercise.

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
10.000.000.000.0010.00

AM-Easy 10 miles up towards Dimple Dell and back.

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
5.500.000.500.006.00

AM-6 miles 7th/94th/parkway extension including .5 mi strides. Felt like a brick this morning.. Not sleeping well at all because of this freaking ear noise flare up the last two nights. Going to cut mileage for a while and take melatonin and see if it helps any as per doctor's advice.

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
10.006.000.000.0016.00

AM-16 miles with 6 on the road and 10 on the mill. 2x3 miles at 9.4-9.7/1% incline. Not the best of runs with some pf flare up but cardio wise it was better than it has been in a long while which was a positive.  Weights and planks afterwards.

Brooks T-7 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Sat, Nov 15, 2014 at 18:51:33 from 184.155.130.224

Are you okay?

From steve ash on Sun, Nov 16, 2014 at 19:05:31 from 174.23.187.28

Still kicking and running like an old mule.. Just haven't been posting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 miles recovery. 13th east/7th.

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
12.000.000.000.0012.00

AM-7 miles. 7-8/min pace.

PM-5 miles. 6:40-7/min pace.

Saucony Kinvara 4 Miles: 7.00Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

AM-12 miles with 6 MP miles @ 6:10-6:22/mi. 1%. TM.

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-5 mile easy jog.

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
10.000.000.000.0010.00

AM-6 miles. 7-8/min pace. 7th/13th.

PM-4 miles with accel. No watch. 7th.

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-6 miles. Untimed. 7th/94th.

PM-4 miles on the treadmill (30:06).

Saucony Kinvara 4 Miles: 4.00Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles at 7-7:30/mi. 1 mile with Ian.

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
17.003.000.000.0020.00

AM-15 miles untimed up to Little Cottonwood and back.

PM-5 miles treadmill. 6:40-7/min pace flat.

Saucony Kinvara 4 Miles: 15.00Brooks 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
15.000.000.000.0015.00

AM-10 miles at 7-8/min pace. 7th/94th.

PM-5 miles easy jog. No watch.

Saucony Kinvara 4 Miles: 10.00Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles 7:30-8/min pace. parkway/94th.

Saucony Kinvara 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM-4 mile jog . No watch.  7th/out/back.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles with 3 at steady state. 6:20-6:30/mile pace. TM/1% incline.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles TM. (37:18) 1% incline.

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
0.000.000.000.000.00

Day off for family outing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

AM-12 miles with 10 mile Tinman tempo with some slightly faster pace surges. Sandy bench area,

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
0.000.000.000.000.00

Rest Day today.

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-9 miles at 8/min pace. 7th/94th.

Brooks T-7 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
10.000.000.000.0010.00

AM-Easy 5 miles at 7:30-8/min pace on 7th. Feeling blue today, must be winter starting to settle in finally.

PM-Easy 5 miles on the TM. (37:11)1%.  Going to start working on some more race specific training and get some long intervals in tomorrow.

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
8.000.000.002.2510.25

AM-8x1:30 intervals at 5:20/mile pace with equal rest 1% incline. Good workout.
 

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 jog this morning. 8-8:30/mi. 7th rte. Felt good but I had to hold back and keep the brakes on at some points:)

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
13.000.000.000.0013.00

AM-10 miles with pickups at 5k pace effort. 10x1 minute with 1 minute recovery at 7min pace. 

PM-Easy 3 mile jog with some walking at the end. The run was easy enough, I just felt like walking for some reason this afternoon.

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles at 6:30-7:30/mi. Last 4 at 6:30/mi. Felt pretty good today but the mileage has been dropped lower lately. Working back up to 60- 70 mpw for the next while with some planned hill and a few 5k workouts.    Weights with leg press/hamstring curls and upperbody weights after.
 

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Wanted to run but elected to take Sunday off and just rest today.

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

AM-8 miles with a 6 mile AT at 6:04-6:10/mile. 1% incline.

PM-5 miles. TM/1% @ 6-40-7/min/mile pace.

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 4 miles @ 7:30-8/min pace. 7th/Ft Union.

PM-4 miles @ 7-7:30/mile pace. Warm today again.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles with 6 miles at 6:30-6:40/mile pace. 1% incline. Warm up and cool down on the roads. SI joint giving me issues this morning for some reason.. Not as bad as in the past but still annoying..   Pushups, crunches, and ab/adduction exercises after.

Went home and ate like a pig while watching "Monuments Men". Awesome movie and highly recommended.

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
10.500.000.003.5014.00

AM-10 miles and 6x3 minute fartlek at 5k effort with equal jog rest intervals. Lots of crosswinds out of the south and west made for an interesting run to say the least. Still a pretty solid session though and definitely glad I got it in this morning.

PM-Easy 4 miles out/back 7th. 7-8/min pace. (30:07).

Brooks T-7 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
7.000.000.000.007.00

AM-Easy 7 miles treadmill. 6:40-7/min pace no incline.

Brooks T-7 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Dec 13, 2014 at 16:43:34 from 24.30.41.119

i sold my car when gas was right around $3.30/gal (and that seemed decent at the time). i can't believe how much it has fallen over the last couple of months.

your post got me reading about bakken -- ND has a BILLION dollar budget surplus? good lord!

From steve ash on Mon, Dec 15, 2014 at 12:11:43 from 65.130.164.121

Utah is sitting on an absolute gold mine when it comes to shale oil.. But most of it however is "protected" land.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-12 miles with 6 on the roads and 6 on the mill at 6:49/avg/1% incline.

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

PM-5 miles easy this afternoon to un-wind a bit and work out some things on my mind. 

 

 

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
10.000.000.000.0010.00

AM-5 miles easy-medium pace.  (7:10 avg). 7th/Ft Union route.

 Got my warm up today doing the usual routine of bringing the laundry up and down the stairs and then vacuuming them. Stretching was courteous of picking up Aaron's room of course.   This is part of the usual daily routine along with other stuff. And yup, you guessed it I'm a stay at home Dad. Which by the way doesn't sit well with some people in our world but who cares what they think... Definitely not not us:)  In my down time I take an anatomy and math course online.  Kim and I have decided that this is really the best thing for the family because I'm there for the boys and to help them with their homework after school and she also despises laundry and housework..  I don't mind it however because I'm a fanatic when it comes to clean and orderly surroundings.  You can thank my parents for that, they keep an absolutely immaculate home.

PM-5 miles on the parkway. No watch but around 7ish pace after warm up.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jason D on Mon, Dec 15, 2014 at 20:58:24 from 68.80.27.222

It's funny, Steve, I was just picking up from dinner (which I make pretty much every day) and doing the dishes and thinking about similar points though I don't know anyone in particular who who scoff at me. Not currently being (even close to) the bread winner, I'm the bread baker. And that's okay.

I say, good for you both!

From Rob Murphy on Tue, Dec 16, 2014 at 09:56:23 from 163.248.33.220

There's an interesting article over at theatlantic.com now called "The Rise of the Non-Working Man". You guys aren't alone.

Our economy today provides plenty of opportunity but even more uncertainty.

From steve ash on Tue, Dec 16, 2014 at 12:43:01 from 65.130.164.121

Jason, thanks. I find that most people also are pretty accepting. It's just a few narrow minded people I know who I now pretty much avoid like the plague.

Rob, thanks for the article reference. I've been reading the "Atlantic" lately with the last article being on the pros and cons of the recent oil boom. This recent one you sent kind of hits home in a way.. Right now I'm re-training in medical coding. I'm really optimistic and excited for this because it more fits my aptitude and interests. And most of all it pays a living wage..

From Rob Murphy on Tue, Dec 16, 2014 at 12:49:50 from 163.248.33.220

The medical field is the place to be if you want a guaranteed job.

From steve ash on Tue, Dec 16, 2014 at 12:55:15 from 65.130.164.121

Pretty much. My wife saw this coming years ago and left her interest in being a radio broadcaster which she did for a small station in Washington. She went back to Nursing school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-7 miles easy. Ft Union/13th east.  No watch.  May do some speed work later this evening.

PM-4 miles on the mill. (31:45)  Sciatic nerve was flaring up again so I kept it pretty easy.

Brooks T-7 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Dec 16, 2014 at 12:58:50 from 163.248.33.220

Did you ever watch that Michael Keaton movie, "Mr. Mom"?

Pretty funny.

From steve ash on Tue, Dec 16, 2014 at 13:01:58 from 65.130.164.121

Our Kirby is named Jaws..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

AM-6 miles with 30/30s at roughly mile race effort. (40:16) total time. 8600s/13th east up and down.

 Felt good this morning and confirms that I need to stay off the mill. For some weird reason treadmill running lately really messes with my SI joint and sciatic nerve.  I'm not a kinesiologist so I won't even speculate as to why.

PM-4 miles on 7th. (29:21)

 

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

AM-5 miles easy recovery at 7:28-8:04. Last 3 were in the 7:30s.  7th/Out/back.

PM-10 miles with hills. Untimed. Just ran as I felt which was better than earlier. Ft Union/Sandy Bench.  Time to fill in the rest of November's logbook.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM-4.5 miles easy. Ft Union/7th route. Slow but healthy which is a plus this time of year.. Grateful for that.

PM-6 miles. (43:05) 1% incl. TM.

Focusing more on turn over today which I was noticing the other day going down the road behind another runner ahead. Mine seemed like it was loping shuffle compared to theirs. Made a mental note to myself to work on that every day now in some form or another. As such it seemed to take some stress off of that right side on the treadmill. Overstriding and not lifting the knees has long been a lazy form issue of mine..

Brooks T-7 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.003.000.0012.00

AM-12 miles with 8 miles at 6:18-7/min/mile. Leg and upper body weights, then back for more with a 4 mile progressive at 6:10, 5:52, 5:45, 5:37./ TM. .5-1% incline. Solid.. However it was fairly tough because of the weights and the overall intensity for the week has been up including the back to hard workouts on Wed and Thurs.

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles at 7-7:30s pace. Soggy today but it beats snow anyday.

PM-No run. Just stayed home, watched Monuments Men again with some beers.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From seeaprilrun on Mon, Dec 22, 2014 at 03:47:55 from 205.172.12.210

Great pm workout!

From allie on Mon, Dec 22, 2014 at 12:05:38 from 73.169.249.139

i agree with april. :)

From steve ash on Tue, Dec 23, 2014 at 21:29:36 from 174.27.237.57

Thanks, however I'm sure that this will not be approved of by some of the more "faithful" brethren..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles. No watch. 7th/13th out/back. Hopefully I'll get to the oval either tomorrow or Wedenesday for something resembling a track workout..

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

AM-10 miles total with 2x4 miles AT effort.  2 minute rest between sets. 6:22/mi. avg pace. (1:04:12)

PM-5 mile easy recovery run.  7:30-8/min pace. 7th Out/Back.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles. 6:40-7:30/mi. pace.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles. 7:30/mi pace. 7th/8600s.

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
0.000.000.000.000.00

AM-Took the day off and spent time with the boys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.002.000.0013.00

AM-2x4 miles alternating MP/LT. Some on the road and some on the treadmill. 5:39-6:10/mile on the uptempo sections. 7:30-8/min pace on the down. .5%-1%. 13 miles total.

PM-No run. Went with the family to see "Catching Fire". Typically not my kind of flick but I have seen the previous ones so I reluctantly agreed to it. I really wanted to see "Undaunted", the Louis Zamperini story. Oh well.. maybe at Redbox someday:)

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From seeaprilrun on Sun, Dec 28, 2014 at 10:16:58 from 98.164.9.119

I downloaded "Unbroken" to read. I heard the movie was good but that the book was incredible, so I'm gonna ruin it and read the book first! Nice mp workout!

From steve ash on Sun, Dec 28, 2014 at 10:46:07 from 65.130.180.22

Actually, you're probably doing yourself a favor. I always found that reading the book before the movie always made it better. At least for me anyway. You'll have to tell me how that book turns out for you.

By the way my son just reminded me that we saw Mocking Jay and not Catching Fire. You see this is what happens when I blog before my morning Joe:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 mile recovery run.  TM. (29:43) flat no incline.  Felt good today and wanted to go more but instead showed some discipline and stuck to the recovery plan today.

 

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles on 7th.  7-8/min pace. Last two were 7/min/mi.  Making the best of winter today. I'm already missing summer..

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.004.000.0013.00

AM-13 miles with alternating intensity from LT for 1 mile and then 95% MP for a mile as the interval.  Road and treadmill combined for the run.  9.2/-10.6 on the mill with .5-1% incline. Just jogged on the roads with all the ice around this morning. 

PM-No run. Made a pretty good spiral ham dinner for the family complete with potatoes, green beans etc..  By the way I had bacon and eggs for lunch:)  Can you say cholesterol.. Not so bad though because the last time I had my cholesterol measured I was 140-144 or thereabouts. However.. definitely not a habit to be made of thats for sure.

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles easy at 7-8/min pace. Union loop.

The Taurus battery gave up the ghost. Ugh.. (you could not even jump it..) So this morning in sub-zero temps I swapped out the truck battery and put it into the car until I could get over to the auto parts store. Good times.  Have I said how much I love wintertime? 

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2605.40241.50148.3220.353015.57
Brooks T-7 (used) Miles: 749.00Saucony Kinvara 3 Miles: 31.00Skechers Go Run Miles: 211.00Brooks T-7 Miles: 194.00Brooks T-7 Miles: 316.50Saucony Kinvara 4 Miles: 542.50Brooks T-7 Miles: 813.90Brooks T-7 Miles: 43.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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