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Murray Fun Days

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

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

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

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

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 0.00 Month: 0.00 Year: 212.20
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1825.50190.00104.0024.112143.61
Brooks T-7 Miles: 1008.50Skechers Go Run Miles: 29.00Brooks T-7 Miles: 99.00Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 779.00Brooks T-7 (used) Miles: 25.00Nike Pegasus Miles: 59.00
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

AM-Treadmill for 6 miles with some some faster running at the end. No incline. 8.0-9.7 mph. (41:47)  Celebrated the New Years with the family and then listened to some old Cuban music I had.  Something about Cuban folk music that just makes you forget about all the other garbage that's happening in the world and to remember the simpler things.  I'm not sure why.. 

Actually I do:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM-Woke up this morning with a cracked voice and bodyaches.  I knew this was coming based on the chills and space heater usage at my table last night..  Bagged it and turned for home at the half mile point.  I want to move to Arizona!

I think this is the first time I have ever posted just one mile for an entry. Usually out of pride I slug it out for at least four or five miles.  Not this time though.. I feel like I have been run over by a Mack truck..  Bronchitis here we come.

Brooks T-7 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Jan 02, 2015 at 18:20:47 from 24.30.41.119

no good. i hope you feel better soon.

From Rob Murphy on Sat, Jan 03, 2015 at 11:19:16 from 24.10.247.181

Those one mile runs add up!

Hang in there.

From jtshad on Sat, Jan 03, 2015 at 11:21:19 from 69.20.183.178

Start feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles. Felt dreadful but got through it. Untimed.

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
0.000.000.000.000.00

Took today 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

Took today off and instead went down with some folks to help out at the church dairy processing plant. Stacked product and boxes which was a good change of pace.

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

AM-Easy 3 miles with a pickup in pace at the end. 7-8/min/mile pace.  Still congested but had to get out later this morning with it being such a beautiful day.

PM-Easy 5 miles while Kim swam in the pool. (39:08) total time.

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
5.000.000.000.005.00

AM-5 miles up to Quarry bend and back. 7-8/min pace. Overdressed today. I could have went out in shorts..

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM-10 miles with 6 miles steady state progressive to MP.  6:10-6:40/mile pace. Felt like I had a loss of fitness with the flu doing it's best to make a rebound last night. And the inversion definitely isn't the best catalyst for the respiratory system that is definitely for sure. 

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 at the Olympic Oval to escape the inversion soup.  Steady state intensity at 75-85% mhr. /6:30-7/min pace. Still feeling the flu bug and the training heart rates show it also.

PM-Easy 5 mile jog at 8-9/min/mi. TM.

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
6.000.000.000.006.00

AM-Easy 6 miles TM. (39:21) Shorter workout than usual for Saturday with the long run coming tomorrow morning.

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
17.000.000.000.0017.00

AM-13 miles with 7 on the mill and 6 on 13th/7th. 7-8/min pace. 

PM-4 mile easy jog after dinner. 7th/out/back.

Brooks T-7 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles this morning out/back up through the Dell/13th east. 7-8/min pace with some surges at the end.

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
5.005.000.000.0010.00

AM-10 miles with 5 on the mill (32:51) and 5 on the roads up to and back home via 13th east/south route. Slow start but once the engine was warmed up things went smooth and was clicking off some good steady mileage. Pushups and core afterwards.

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. 7-8/min pace. 7th/94th out/back.

PM-Easy 4 miles on the way to pick Aaron up. Untimed.

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
12.002.000.000.0014.00

AM-10 miles easy with 5 on the mill and 5 on the road. Last 2 on the road at 6-6:10/mile.

PM-4 miles easy on 7th.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Jan 15, 2015 at 12:00:20 from 163.191.36.14

Hey Steve, just checking in. Appears your running is coming along nicely! Hope all is well with you.

From steve ash on Thu, Jan 15, 2015 at 12:21:49 from 174.23.134.224

Thanks Bob, other than the occasional sciatica.. everything is coming along pretty well. I may just jump into a race soon to test my fitness I'm not sure. You?

From Bob on Thu, Jan 15, 2015 at 13:36:41 from 163.191.36.14

Anymore I just dream big dreams. I need a solid year of consistency, but thinking of running a half in April to stay motivated. Not sure what happened but my running and racing has suffered over the past two years. Family and job duties taking priority, but the fire isn't completely snuffed out. All about consistency and good habits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles with one on the rickety mill and then switched to the good one for 5 more at 6:40-7/min/mile.  Upper and lower body weights with some core and leg raises on the medicine ball.

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
6.003.000.000.009.00

AM-8 miles on the mill with last 3 at 6-6:10/mi. Some weights for quads and calves.

PM-A mile jog with Aaron out in the sun. Incredible weather this afternoon...  Going long tomorrow for about 14-15 miles on hills with some Renato Canova style MP pace variations thrown in at the end. Grueling but also kind of fun if you don't overdo them.

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

AM-Easy 6 miles on the mill. (7:33) avg with long warm up and cooldown. Middle miles were around 6:30-40/mile pace. Talked with someone at the gym today about their goal to run the upcoming SLC marathon and was glad to be able to help and give a little advice and encouragement.  I can see why most coaches really love what they do.

I'll get to the long run tomorrow..  I know nothing like procrastination:)

PM-No run. Went to church and attended Sunday school. The subject was about the birth of Jesus in the the books of the New Testament.  A really interesting lesson and discussion, and has also given me some good material to study and ponder this week. It's interesting to note that there was just not one witness to the veracity of this account.. but several. Something to think about.  Also Matthew 7:12 on a side note..

 

 

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
8.000.000.000.008.00

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

PM-No run. It's been a really mixed bag of emotions today.. It's our wedding anniversary today however I also found out that my Dad had a stroke. But thankfully he is going to be ok.  Not much else to say.

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Tue, Jan 20, 2015 at 09:14:08 from 141.221.191.225

Our prayers are with your Dad. I hope you had a good anniverasary...

From Rob Murphy on Tue, Jan 20, 2015 at 09:57:20 from 163.248.33.220

Congrats Steve.

Hope your dad's ok. Worrying about your aging parents is a hazard of being in your 40s. My wife works in the Neuro Critical Care unit at the U. Get in touch if you have any questions. She's an expert.

From steve ash on Tue, Jan 20, 2015 at 11:10:20 from 174.23.175.227

Thanks guys. Appreciate it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles at 7-8/min/mile pace. Took it easy because of weights planned for tomorrow. Weight is up to 145 lbs which is the most I've weighed in years. But my waistline hasn't changed so thats definitely a good thing. Not worried, I will take all the extra weight I can get.. Tired of being skinny:)

Brooks T-7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles at 7-8/min/mile pace.  Weights and foam roller afterwards.

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-6 miles easy. 7th/94th.

PM-4 miles easy. 7th 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
8.000.000.000.008.00

AM-8 miles at 6:20-6:30/mile steady state. 1% incline. I've become somewhat  a curiosity and oddity at the gym it seems. Maybe because I spend so much time on the mill while most folks are walking I don't know. So I cut short and went to get some weight work in especially on the chest and biceps area.  Felt great though:)

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

AM-6 miles easy-medium aerobic. (7:12) avg at .5-1% incline.  Weight work with the leg press machine and some tricep work. Foam roller also although I wonder if I'm doing that one correctly. But it does hurt though..

Slept pretty well last night but had a particularly vivid dream and made a note to remember it after waking up.  I dreamt that I was at the University of Oregon and saw some of the greats there including the former Bill Bowerman. I won't bore you with the details but the message I got was to do what I was meant to do in life and not necessarily what I wanted.. What that is I'm not sure of, however I think it has something to do with academics and family. In the past one of the the biggest dreams I had in life was to be able to attend U of O and be on the track team.  That didn't happen unfortunately..

Time to really reassess where I'm at in life and to make some good but equally meaningful goals. 

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles easy. 7:36 avg.  Rain supposedly coming Tuesday to clean things up in the air. Overall though I would have to say that air quality wise it hasn't been as bad as some years.

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 Sun, Jan 25, 2015 at 14:47:24 from 24.10.247.181

As inversions go, this one isn't so bad. I can see Mt. Olympus from my house.

That's my barometer of air quality.

From steve ash on Sun, Jan 25, 2015 at 14:57:15 from 174.27.234.178

When I was a kid in grade school I can remember not even seeing the end of the yard and actually being able to taste it..

From Rob Murphy on Sun, Jan 25, 2015 at 15:14:22 from 24.10.247.181

Chewy air! Sounds like Southern California when I was a kid.

Back in the days of 12 mpg cars and leaded gasoline.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-9 miles. No watch. I think I'm going to start doing the stair climber on a regular basis. I'm getting tired of having the same compensation issues and imbalances all the time. It's probably a combination of things, but mostly just being a distance runner.  Anyway.. It probably won't hurt to try something new for a while.

Brooks T-7 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Jan 26, 2015 at 13:52:36 from 163.248.33.220

Talk to Fritz, the guru of the stair master.

From seeaprilrun on Tue, Jan 27, 2015 at 04:38:56 from 205.172.12.210

The stairclimber is awesome cardio and good workout!

From steve ash on Tue, Jan 27, 2015 at 21:50:27 from 174.23.139.119

The other end of the equation will be to fix the crazy posture that I sleep in.. That from what I understand now can really play havoc with the hips and supporting muscles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM-6 miles with 30/30s in the middle. Stair climbs and step ups after. 7th/13th.

PM-Easy 4 mile jog. 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-Medium aerobic run-(Stairmaster for 20 minutes. Then moved over onto the mill at 9.0-9.5 incline adjusted for 6 miles with an additional 6 on the road combined at 7-7:20/mile or so. Weights both upper and lower body.  Noticed some decent improvement on the leg press today, however I think my butt is going to be sore..

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
14.000.000.000.0014.00

AM-3 mile jog wake up on 7th then 7 more miles easy later on untimed.

PM-4 miles easy on Union. No watch again. Actually wore my reflective belt this time..

 

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-6 miles with calf raises and shoulder work.

PM-Easy 4 miles. 7-8/min pace.  Ab/adduction machines and crunches.

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
4.002.000.000.006.00

AM-6 miles steady state.  Situps and foam roller afterwards. Core felt a little stronger today for some reason. Getting 9 plus hours of solid sleep for once helps.

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
10.000.000.000.0010.00

AM-10 miles easy. No watch. 7th/9th/Sandy bench.  Situps and push-ups after.

PM-Lower body weights.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.002.000.0018.00

AM-Middle long run with 2 miles kicked in somewhat hard at the end on the way home. A little windy but still pretty nice out.  14 miles total this morning.

PM-4 miles easy. 7th/ob.

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
10.005.000.000.0015.00

AM-5 miles. 7th/94th o/b. Weights and roller.

PM-10 miles medium-MP intensity for 5 miles.

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
5.000.000.000.005.00

PM-5 miles at lunch time. Loop plus extension. Pushups, wiper planks and crunches afterwards. Got out rather late today. Spent most of the morning working on some biochemistry related to my online coursework.  Fun stuff..

Our daffodils are coming up and it's only the beginning of Februrary! 

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

PM-Ran up to the gym and did a quick aerobic pace test then did some stretching and played on the weights.  8 miles total.

PM2-Late evening run while Ian went shopping for books at B@N with his Christmas gift card.  5 miles total.

 

Brooks T-7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Fri, Feb 06, 2015 at 17:12:44 from 98.222.16.15

Now, Arnold wouldn't recommend "playing" with weights.

From steve ash on Fri, Feb 06, 2015 at 22:12:20 from 174.27.252.143

I was lacking motivation.. along with the energy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.000.0019.50

AM-14.5 miles with Fritz, Jon, and JP.  A pretty decent workout with all the hills and wind today..

PM-5 miles easy 7th o/b.

Brooks T-7 Miles: 19.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 07, 2015 at 14:16:49 from 24.10.247.181

Hangin with those guys on a hilly 15 is pretty good!

From steve ash on Sat, Feb 07, 2015 at 15:18:05 from 174.27.252.143

I got dropped though.. They worked this old guy today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM-Got out for 6 miles. Just too nice outside to stay indoors all day doing nothing. We're forecasted to hit 70 degrees for a high next Saturday. Sounds nice but it's really weird for this time of year in the Wasatch. Not good for the snowpack either I would suppose. I'm taking advantage of it to get some good quality training in though.

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Feb 08, 2015 at 17:32:56 from 73.207.133.226

sounds like one crazy spring out there in SLC. glad you could get out and enjoy the sunshine.

From Jake K on Mon, Feb 09, 2015 at 10:22:38 from 159.212.71.199

At least we're not in the Cascades...

http://goo.gl/qJyUBb

This weather is great for running and people who are fans of summer forest fires :-)

From steve ash on Mon, Feb 09, 2015 at 11:01:40 from 174.27.252.143

Allie-It was awesome but like Rob said unnatural.. I was able to wear my neon green singlet and shorts which got me a few looks today.

Jake-Yup. Interesting map.. How did you know where to find that?

From Jake K on Mon, Feb 09, 2015 at 11:21:40 from 159.212.71.199

I follow the skiing weather pretty closely. Wasatch Snow Forecast has a lot of interesting maps. That link I posted is updated all the time with the most recent data.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles total this morning with some random pick ups on the way home. Felt the temperature drop with the headwind almost within minutes coming down 13th. Got some weather moving in now. Hopefully something will come of it precipitation wise.

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
9.000.003.000.0012.00

AM-12 miles with 4x4 minutes hard/equal rest period coming back. 13th/7th/94th course.

PM-Easy 10 mile spin on the bike right after the run with hydration and snacks on the go to refuel. Had to cut it short because of flat tire issues.. Time to get thorn resistant tubes! Another gogeous day though even if it was a bit cooler than previous.

Cooking up some Swedish Meatballs from Ikea with red potatoes and whole wheat bread. Devastatingly good and mega caloric..

PM2-Core work with the usual pushups and situps plus single leg bridges on the yoga mat while watching Downton Abbey.  I wasn't sure whether or not to admit this but yes I actually like Downton Abbey..  There I said it.

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
3.001.000.000.004.00

AM-Easy 4 mile wake up run.  7th/o/b. Picked up the last mile at around 6/min pace.

AM2-Easy spin for 12 miles on the bike.  Felt great and legs felt good and strong this morning.

Breakfast-Small bowl of raisin bran cereal/yogurt.

Lunch-Curry chicken and rice with carrots and broccoli.

Sn-Yogurt/dark bread with peanut butter.

Dinner-Beef patty/green beans. yellow potatoes.

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
19.000.001.000.0020.00

AM-10 miles with 10x30 second strideouts. Picked up the pace on the last mile to sub six minute. Pushups and ab crunches afterwards.

AM2-10 miles easy just before lunch time with pace and heart rate sampling.  Stretching afterwards and roll out.

Br-Oatmeal.

L-Peanut butter sandwich/apples.

D-Pasta with chicken and olive oil. Mandarin oranges.

Sn-Dark chocolate bar.

Brooks T-7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Feb 12, 2015 at 08:43:37 from 163.248.33.220

Nice, well-rounded workout.

From steve ash on Thu, Feb 12, 2015 at 21:58:43 from 174.27.200.193

Thanks Rob. There are some days though when I ask myself; now just what is it am I really trying to accomplish again.. But when I remember the body rebels and says no.. that isn't happening today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 mile wake up run. Core work afterwards including crunches/pushups. TM/1% 26:54 total time.

Inspired by a national class ultra runner I gave up coffee 3 days ago. Now I am drinking Pero which is a chicory, rye and barley substitute beverage. So far no issues except for occasional headache which is mild.

PM-6 miles progressive at lunch time with the last mile at 6:11 going uphill. JRP/State St.

Br-Fruit and yogurt cereal.

Sn-Bagel.

L-Tuna on whole wheat with carrots.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Feb 13, 2015 at 13:31:54 from 163.248.33.220

I'll have to step up my coffee consumption now so that the industry doesn't suffer.

From seeaprilrun on Fri, Feb 13, 2015 at 18:25:26 from 205.172.12.210

Interesting--which ultra runner? I would die without coffee. Probably a few other people too...

food diary? looks very healthy and kinda low calorie!

From steve ash on Fri, Feb 13, 2015 at 19:10:36 from 174.27.200.193

April-Scott Jurek was the one but from what it looks like he may have gone back to the bean. So who knows.. Either way I think over the long run the better off I'll be without it. Energy dips during the day etc..

Low cal? maybe.. I eat until I'm full and somedays that can mean 3-4 plates at the local Chuck O Rama buffet:)

Rob-If that is the case 3-4 more cups a day should do the trick..

From steve ash on Fri, Feb 13, 2015 at 19:17:06 from 174.27.200.193

I do eat my share of junk food sometimes..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 mile wake up jog. Felt a little sluggish this morning. Going without caffeine is catching up this morning. The last three days were not too bad but today was a little slow..

PM-No run.

B-Eggs and toast.

L-Two Tunafish sandwich. Pears.

Sn-Peanuts in the shell! YUm..

D-Pasta and bean stew with honey cornbread.

 

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

AM-12 miles with 5 mile AT run. (5:54-5:58)mile pace.

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Feb 15, 2015 at 18:54:55 from 24.10.247.181

Just poured myself a Brainless IPA from Epic Brewing, Salt Lake City's little treasure. No trouble at all!

I'd be embarrassed to print my dietary choices today especially when coupled with my scant two miles of running.

I'll make up for it tomorrow!

From seeaprilrun on Mon, Feb 16, 2015 at 18:39:46 from 98.164.9.119

Speaking of trouble, I'm really going for it with an Odells Myrcenary double ipa. Go big or go home. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles total easy recovery with 8x30 sec strides on the grass afterwards.

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
9.0010.000.000.0019.00

AM-Mid long run up into the bench area via 9400s. Solid run today.

PM-6 mile easy recovery. 7th/parkway. Shorts and t-shirt again..

Br-Oatmeal/raisins.

L-3 scrambled eggs/whole wheat toast and honey.

Sn-Porkchop and a little stuffing.

D-Lots of sphagetti with fresh garlic marinara. 3 plates..

Sn-Milka Chocolate bar..

Brooks T-7 Miles: 19.00
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 mile recovery jog along 7th/94th/0b.  Pushups and situps along with planks and single leg bridges after.

Br-Protein Cheerios/banana.

L-Leftover sphaghetti with marinara.

D-BBQ pork/baked golds/green beans.

PM-No run. 

 

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-10 miles. Strideouts and some light core work.

AM2-6 miles easy.  Tight right hamstring otherwise fine.

Br-Oatmeal/raisins.

L-Boglogna sandwiches.. It was Oscar Meyer at least..

D-Leftover Pork chops with Stove Top dressing..

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
4.000.000.000.004.00

AM-No run this morning. My wife had gall bladder surgery but had really good surgeon. Even with all the stress of living in this day and age of life I'm grateful for good doctors and modern medicine.

PM-4 miles easy plus exhausted.. Welcome to life especially as you get older.

We won't even talk about diet today. Especially in the morning as it consisted mainly of Lorna Doone's and Oreos in the waiting room..

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From steve ash on Sat, Feb 21, 2015 at 00:50:47 from 65.130.187.195

Be thankful:)

From Fritz on Sat, Feb 21, 2015 at 03:20:54 from 70.208.13.25

Hey Steve, sorry for the late notice. We are doing a group run today (Saturday) on the Jordan River Parkway starting at 8 am from the parking lot at 123rd south. Distances will range from 12 to 20.

From seeaprilrun on Sun, Feb 22, 2015 at 17:30:53 from 98.164.9.119

Family and food. Sometimes that is all it needs to be!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Staying at home to take care of  my wife and get some other things done also. Taught my boy how to play hacky sack today. That was pretty cool..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Feb 25, 2015 at 12:01:45 from 73.207.133.226

hacky sack...nice bit of nostalgia there. :)

hey, good luck with the job stuff. i know it can make for some stressful times and i hope it works out well. all the best to you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.004.0016.00

AM-16 miles at lunchtime up to and through Wasatch Blvd.  HIIT workout in the first segment and then easy in the middle with a pick up in pace again on the last 3 miles.

One thing I left out..  Mainly because I wasn't sure about identification of the bird.  Just a short distance from the La Caille on Wasatch Blvd I had an encounter with a bird of prey I could of swore was a Peregrine falcon.  It flew over to me from it's nest high in the trees and literally came within feet of me!  It landed, then became airborne again, (Perhaps fetching lunch?)  and hovered a bit until I had passed and then went back to it's high tree nest.  I have to admit it was a bit scary...  But exciting at the same time. 
Anyway.. Something different on the run for me.

Brooks T-7 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Feb 22, 2015 at 21:12:41 from 24.10.247.181

Cool. It's good to keep track of that sort of stuff in your log/blog. Over the decades you see lots of strange, awesome, and crazy things on your runs.

From RileyCook on Mon, Feb 23, 2015 at 14:20:26 from 208.54.86.130

I had a similar experience where I thought a bird of prey was going to attack me down in St. George on a trail. It kept circling low right above me. Cool and scary!

From steve ash on Mon, Feb 23, 2015 at 15:39:32 from 65.130.187.195

Looked up Wikipedia on Peregrine falcon and now I'm convinced that's what I came across. Hard to believe isn't it that something so much smaller than you can be scary.. But then again those razor sharp talons and beak are enough to get my attention any day!

From steve ash on Mon, Feb 23, 2015 at 15:41:00 from 65.130.187.195

I should add I used to have a macaw so I'm kinda familiar with the beak and claws:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 mile recovery jog. 7th/OB. A little sore and stiff this morning from yesterday's roller coaster run.

PM-No run. I had a job interview for a pretty good position. Fingers crossed..

 

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 Mon, Feb 23, 2015 at 19:21:27 from 24.10.247.181

Hope it works out.

From steve ash on Mon, Feb 23, 2015 at 19:33:27 from 65.130.187.195

Thanks Rob, me too.

From Burt on Mon, Feb 23, 2015 at 19:57:28 from 71.223.34.108

Good luck!

From steve ash on Mon, Feb 23, 2015 at 20:37:36 from 65.130.187.195

Thanks for the support Burt. Staying optimistic.

From jtshad on Wed, Feb 25, 2015 at 13:32:08 from 141.221.191.225

Hope the job comes through.

From steve ash on Wed, Feb 25, 2015 at 14:45:16 from 65.130.187.195

It doesn't appear so. But staying positive and in the mean time I need to keep working on getting some education.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 8 miles. 7:30-8/min/mi.  Still recovering from Saturday's monster long run.

PM-Easy 4 miles. No watch. Accelerations at the end to keep the legs awake.

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
13.000.000.000.0013.00

AM-8 miles. Union loop O/B.

PM-5 miles. 7th/94th down/O/b. Last day to wear shorts for a while I'm thinking.

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
10.000.000.000.0010.00

AM-5 miles easy. Big workout tomorrow with mainly LT work and speed changes.

PM-5 miles easy in the snow/rain mix.. 7th/Ob.

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 today consisting of random fartlek segments at LT intensity. Really windy going out so I had to just slow down a lot in the beginning and not worry about pace timing. Some days you can use pace compared to current race ability. Other days not so much...

PM-No run this afternoon. Went up to visit my parents this afternoon and run some errands. By the time I got home I needed to prepare dinner; (which I ruined.. Fried Chicken and potatoes.)  It's ok I have enough mileage so far this week. No sweat. And Kim thought the chicken was just fine if not a little burnt)-

On a side note Spock died today..  Kind of sad when I found out. I really liked Leonard Nimoy and have always been a big fan of the original Star Trek series. I first remember seeing it in syndication when I was just a little shaver and on a black and white TV with rabbitt ears for an antenna!  Most people didn't have cable back then.. The world has lost a good actor and a really great human being. He was 83 today.

Live long and prosper..

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Feb 28, 2015 at 11:35:20 from 107.203.52.135

Leonard Nimoy always seemed like a nice, genuine guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 mile recovery jog. Wore my old Pegasus out of the closet which felt mushy compared to the T-7s but definitely easier on the legs.  Fritz has me sold on the shoe so I may just make them my next pair and save the T-7 for faster work.

PM-No run. Carboloading with sphaghetti and Ragu for tomorrows long run while watching Out of Africa. I really like the cinematography in it.

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

AM-Long Run up from home through the canyon and back.  About 4 miles MP in 6-6:20/mile toward the end. Pretty decent workout all things considered. Also one of those days where it was too cold for shorts and yet too warm for sweats at the same time.

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
5.000.000.000.005.00

AM-Easy 5 miles recovery. 7th/O/b. Kind of warm and muggy for early morning.

PM-No run. Watched Gran Torino and celebrated my birthday today. 44 years young..

 

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Mar 02, 2015 at 08:54:26 from 73.207.133.226

happy birthday.

From Barry on Mon, Mar 02, 2015 at 14:00:48 from 184.155.130.224

Happy Birthday Steve, Have a great day!

From steve ash on Mon, Mar 02, 2015 at 16:45:50 from 174.27.245.106

Thanks:)

From Jason D on Mon, Mar 02, 2015 at 19:13:49 from 68.80.27.222

Happy birthday, Steve!

From steve ash on Tue, Mar 03, 2015 at 09:40:30 from 174.27.245.106

Thanks Jason:) I'm 44 today. Yikes! Time seems to really move faster as you get older.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles easy in the snow. 7th/Union.  I thought that wind and flurry was going to bite the right side of my face off coming back towards home.  Brr..

PM-4 miles easy. No watch.  The walks were actually pretty clear this evening in spite of 3-4 inches of snow.

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
4.005.000.000.009.00

AM-9 miles. 7th/Union/Highland Dr. Much better conditions today. And my hips actually opened up and ran with the rest of the body today! 

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-5 miles easy. 7th/94th west.

PM-5 miles. 7th/10th east ext. 6x30 second pickups at 5k effort.

 

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-6 miles easy aerobic at 8/min-7:30/mi. pace. Awake untll late last night worrying about future job and career things. Worked on an old radio restoration for someone until I felt drowsy enough to get back to bed.

PM-Easy 4 miles. No watch. 7th/7800s O/B. Had an awesome lunch with tuna rolls. Two more miles later with the boys. Long run hopefully tomorrow..

Brooks T-7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Mar 06, 2015 at 20:57:07 from 24.10.247.181

"Awesome" and "Tuna Rolls" in the same sentence?

From steve ash on Sat, Mar 07, 2015 at 09:23:44 from 65.130.146.32

I take it your not a tuna fan? I love the stuff, sushi, sandwiches etc. I just try not to eat too much of it. Tuna can contain mercury not to mention the fact that some species are on the endangered list. Probably not the canned stuff I eat most of the time however..

From Jason D on Sat, Mar 07, 2015 at 15:10:28 from 68.80.27.222

I love tuna. I had the most amazing tuna steak in Center City, but now I can't remember where it was!

Can you do other kinds of audio equipment repairs? Something may be brewing in last two sentence of the morning entry, maybe? Could be a market there.

From steve ash on Sat, Mar 07, 2015 at 16:31:39 from 65.130.146.32

Jason-Was it Ahi tuna? Good eating there if but pricey..

Yes, I can do other audio equipment repairs. Just depends on how complex it is and whether I can get a schematic. Most definitely vacuum tube equipment however especially since I don't have an oscilloscope right now and mainly rely on a multimeter for most troubleshooting. A lot of times on the old sets from the roaring 20s, the 30s and 40s it's really all I need along with some experience and good detective work which isn't easy at times.. Ie-(hidden corrosion under ground points etc.) Used to be really into it but not so much now. Most of my stuff is long gone. Sad but true..

From Jason D on Sat, Mar 07, 2015 at 18:19:22 from 68.80.27.222

That's darn cool. Just thought it might solve two problems. Little side job. Never underestimate the selling power of nostalgia! I'm shopping for jobs myself. It's not really as exciting as I might have once thought. It's much easier than pounding the pavement in the days of olde, but it's also to be more than some than a digital resume too.

I found the place. It's a chain! I had the sushi grade tuna. Admittedly it was an egregiously sized lunch (the steak was dinner-sized and then some) but the fries with the sauces were awesome.

https://www.thecapitalgrille.com/menu/lunch/pa/philadelphia/8013

From steve ash on Sun, Mar 08, 2015 at 08:06:11 from 65.130.146.32

Impressive menu for a chain especially one of the featured menu items titled the; "Grand Plateau". Interesting that it's owned by the same parent company of Red Lobster. Though Capital Grille seems more upscale.. Someone would do well to have a Capital franchise here in Salt Lake City.

Good luck with your career search Jason I have no doubt you will be a really good candidate for someone and probably soon. I'm finding out in my later years just how valuable education really is..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.003.000.0018.00

AM-12 miles with 6 at MP/LT Canova run. 7th/94th/Sandy bench area. 1.5 miles with Aaron. He is most certainly going to be a natural distance runner..

PM-Easy 6 miles this afternoon. 7th/Union o/b.

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
12.500.000.000.0012.50

AM-6.5 miles recovery this morning then ran to church with the boy another half mile because we were running late. Needless to say we got some odd looks..

PM-6 miles easy with 6x30 sec strides on the grass. This is the upside to daylight savings time.  Leisurely late evening runs..

Brooks T-7 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM-13 miles easy-medium effort up past the bottom. Murray/Holladay area. O/B. Fairly hilly..

PM-5 miles on 7th. Traffic was heavy this evening with an awful lot of folks talking on cell phones. Needless to say it was precarious a couple of times. Wasn't there a law passed recently about driving and talking on cell phones?  Need to find another time or another route.

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
12.000.000.000.0012.00

AM-8 miles ez. Union route. 

PM-4 miles easy. 7th/o/b. Up late with "Rough Stone Rolling" a biography of Joseph Smith. Just started reading the book so no ratings yet.  Interesting read so far however.

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
9.000.003.000.0012.00

AM-8 miles with 3 miles of 1 min on 1 min recovery on hills. 7th/94th o/b.

PM-4 miles out on 7th/o/b.  Was going to do 7 but didn't want to be late for my son's Scout court of honor this 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
6.000.000.000.006.00

AM-6 miles easy.  7th/13th/State.  Usual pushups and crunches with some bridges.

PM-No run. Studied and ran errands this afternoon. Keeps the running schedule on a less monotonous workload level.

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
7.000.000.003.0010.00

AM-10 miles with 16x1 min on 1 min off at mile-2 mile race intensity. Probably more than three VO2 max miles but rounded off to three. It's the effort that counts..  Amazing weather for it also. Sunny and in the high 50s:) 7th/13th east. o/b.

On a side note, some physiologists now say there is no such thing as VO2 max? http://www.scienceofrunning.com/2009/12/fallacy-of-vo2max-and-vo2max.html That it's all a function of some level of lactate threshold and central governor theory. Steve Magness in the "Science of Running" states that we should not perhaps even aim for VO2 max. I'm not an exercise physiologist but for now I'll stick with this category. Maybe someone who knows Exercise Physiology can chime in..

PM-Bike for 11 miles then some salmon cakes and beer. Yum.. Got this recipe from "A man a can and a plan" recipe book. It's pretty good..

 

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 Fri, Mar 13, 2015 at 13:51:14 from 68.80.27.222

Is there a study or article you could point to? It seems like Vo2 Max is a perfectly real thing but whether or not it's the most key determining fact could, and like is, argued against.

I like vo2 Max miles because they are fast, but they aren't fun. :-) I like the minutes/fartlek style of getting my faster end stuff in. Several weeks ago I did 10 x 2 minutes (2 min recovery) and was amazed at how difficult it was. As you say the effort is important. Just use the watch to keep time.

From steve ash on Fri, Mar 13, 2015 at 14:06:44 from 174.27.247.79

I just posted a link.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM-12 miles out on7th/13th/up to bench. o/b.  A little windy going out.  Listened to Pastor Raul Ruis afterwards. He has a way of telling  the straight truth without mincing words but yet also in a compassionate manner.

PM-6 miles ez this afternoon on the parkway trail

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
11.000.000.000.0011.00

AM-5 miles on 7th o/b. Crunches and bridges after. I'm going to hold the mileage at eighty this week with two high intensity sessions then cut back to sixty to recover and absorb the workload.

Going to a different church this morning for worship services. Should be an interesting experience.

PM-5 miles easy. 7th/o/b.  It was warm enough to go with a singlet this afternoon.

PM2-One mile with Aaron this afternoon. He ran the last quarter mile pretty quick.. I was breathing and that is all I am going to say:)

Brooks T-7 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles easy just to get out in the sunshine. Focused on other things right now that need my attention. ie-(education, career etc..)  Took the cut back week early:)

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

PM-5 miles with 2x a quarter mile roughly in 80-83 sec at 5k effort at the end to keep things awake.

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

PM-3 miles easy jog. Busy with other things that need to take more priority right now. Still actively looking for good employment and despite what they say in the stats, it's still not an easy thing to do.  Feeling discouraged today:(..   Just running for fun right now:)

 

Brooks T-7 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Mar 20, 2015 at 10:14:24 from 73.207.133.226

sorry, steve. i'm sure something will work out, but i know the waiting period can be stressful.

persist!

From steve ash on Fri, Mar 20, 2015 at 10:21:40 from 65.130.157.56

Will do. Thanks for the encouragement Allie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM-4 miles with 3x400m at 80-82 sec. Did a lot of stretching afterwards. 7th/Ft Union o/b.

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-4 miles with the last quarter at 5 k effort. No watch. 7th/ o/b.

 

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
10.000.000.004.0014.00

AM-10 miles with 20x1 minute on 1 minute off. Half composed of hill charges. Then the last half on the down and flat sections of the course. I like keeping my speed work simple but also brutal and effective:)  7th/Union/13th east.

PM-4 miles easy recovery. Union 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
5.000.000.000.005.00

AM-Easy 5 miles recovery. 7th/o/b. A little sore this morning from yesterday's speed play.

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles on 7th/8600s. o/b.  Finished with some stretching and core then ate a big breakfast while watching Portandia and getting laundry done. (I used to live in Portland Oregon.)  Had a a few good laughs. Not a bad day overall..

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
5.000.000.000.005.00

AM-5 miles. 7th/94th. o/b.

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
5.000.000.000.005.00

AM-5 miles. Last 3 miles at 6:40ish pace. Keeping mileage low this week and quality 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
5.000.000.000.005.00

AM-Same as yesterday but with pickups at 5k effort on hills. 5 miles total. 94th/7th. o/b.

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
5.000.000.000.005.00

AM-5 miles easy. Parkway trail. 
 

Brooks T-7 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

AM-8 miles on the treadmill with a 2 mile stretch at 11.2 on the mill. Weights and high step drills/back kicks afterwards while running with the boys.

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
3.000.003.000.006.00

AM-6 miles with 3 miles of random fartlek.  7th/9400s. o/b.  Experimenting with a different approach to training empasizing low mileage and quality and then building up from there.  Some speedwork/strides with every run but keeping it easy-medium aerobic in general. Changing footwear to my old Pegs tomorrow. I'm pretty sure worn out racing flats are whats causing my niggles lately in my right ham and piriformis:)

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 on 7th o/b early this morning. First leg for 3 miles then 3 more after getting the boy off to school. Wore the Pegasus trainers which are over 3 years old with uncounted mileage and still retain a fair amount of cushioning. I don't why Nike tried to fix something that wasn't broke to begin with..

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

AM-7 miles. Last mile in 6:11. (50:37). parkway/state o/b. Rather warm and windy today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.004.500.0010.00

AM-LT/ 8x1k at progressive AT-LT intensity ie-30k-10k pace effort roughly. Half uphill and half down.  Equal recovery this week and then dropping the recovery period by 30 seconds on the next go around. 94th/Sandy bench./7th. Great weather for this workout this morning even if it was a bit on the cool side.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-Easy 9 miles recovery. 7th/Union.

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

AM-6 miles with last 3 at sub 6 min/mile pace. Union/13th/7th. Got to wear my new Nike prescription shades:)  Sweet..

PM-4 mile twighlight run and Panda takeout after.  Yum..  

6:30-7/min pace. 7th/o/b.

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-5 miles easy wake up run. (35:11) TM. Foam roller and stretching after.

PM-7 miles out and back past the hospital on 13th. Easy warm up with the last 4 at 6:31-6:26/mi. 

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

AM-Easy 8 mile wake up run at 7-8/min mile. JRP. Windy..

PM-Easy 4 mile jog. No watch. 7th/90th route.

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 7-8/min pace. 7th/o/b.  6x30 sec pick ups at mile-5k effort.

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
8.000.000.000.008.00

PM-Easy 8 miles with the last 4 at 6:40-48/mile. 7th/94th. o/b.
 

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
8.000.000.000.008.00

PM-8 miles with 4 at 7:00-7:53 and the last 4 at 6:36-6:41/mile. 7th/13th o/b.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From steve ash on Wed, Apr 08, 2015 at 19:18:25 from 65.130.161.90

Pretty consistent splits at the end Steve:)

From Rob Murphy on Wed, Apr 08, 2015 at 19:22:15 from 24.10.247.181

Pretty consistent splits there at the end Steve.

From steve ash on Wed, Apr 08, 2015 at 20:09:58 from 65.130.161.90

Thanks Rob:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

AM-10 miles with 8x1k at 10k-half marathon intensity. 5:33-5:57/mile pace with 1:30 recovery jog. 7th/13th o/b.  A good productive workout this morning and definitely a bread and butter one for me..

PM-No run.  Good news.. I have a job now! And also.. Inspired by Jason D I am now starting my own vintage audio restoration business. The next move will be to get into restoring and building guitar/audio amplifiers. Things are now looking up for a change I think.

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 Thu, Apr 09, 2015 at 21:07:16 from 68.80.27.222

That's great, Steve. I was just thinking/typing aloud that day. Nice workout too.

From steve ash on Thu, Apr 09, 2015 at 21:11:52 from 65.130.161.90

Sometimes that is all it takes Jason. Thanks:)

From Fritz on Thu, Apr 09, 2015 at 21:27:05 from 98.202.9.237

Great news! Congrats.

From jtshad on Fri, Apr 10, 2015 at 06:42:28 from 69.20.183.178

Good news on the job!

From Rob Murphy on Fri, Apr 10, 2015 at 07:48:47 from 24.10.247.181

That's great Steve. I hope it works out perfectly.

From steve ash on Fri, Apr 10, 2015 at 12:00:16 from 65.130.161.90

Thanks everyone. It was about time for this to come around.

From Sasha Pachev on Fri, Apr 10, 2015 at 14:02:12 from 192.168.1.1

Steve:

Congratulations!

From Burt on Fri, Apr 10, 2015 at 21:17:33 from 184.101.203.22

Congratulations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles recovery. 7:30-8/min/mi. State/7th loop.

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
11.008.000.000.0019.00

AM-16 miles with 2x4 up and down Cottonwood Heights/Ft Union blvd at 5:27-6:19/mile.  One mile easy recovery pace between sets. Getting stronger and stronger now with the hamstring/glute issues pretty much gone.

PM-Easy 3 mile jog this afternoon.  No watch.  So slow I got passed by some guy with a kid in a stroller.. 

Went out and bought some Blue Diamond smokehouse almonds because between the honeybee crisis and water shortage in California I'm not sure that they will be around next year.   At least at a decent price that is.. From what I have read it takes a GALLON of water per almond to raise them up.  I only hope that it's not an accurate assesment.  All of this reminds me of the dust bowl during the 1930s.

 

Brooks T-7 Miles: 19.00
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. Union loop. 7:30-8/min/mi.  Picked up the last mile at 6:32 pace.

PM-5 miles easy recovery. 7:30-8/min /mi. 7th o/b.  Watched the "Right Stuff" tonight. An excellent piece of Americana during the space age..  Almost forgot how great this picture really is:)

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From steve ash on Sun, Apr 12, 2015 at 21:15:44 from 65.130.161.90

Anybody got a stick of Beemon's?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles up 13th and back. 6:30-7/min/mi. Got up early and looked over some past training and to see where I need to make some changes.

Skechers Go Run Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Apr 28, 2015 at 07:32:45 from 163.248.33.220

I've been doing that too. This big change I need to make is to be about ten years younger.

From Bob on Wed, Apr 29, 2015 at 13:01:12 from 163.191.36.14

Well, you can feel 10 years younger by cycling steroids. So there you go.

From Rob Murphy on Wed, Apr 29, 2015 at 13:36:34 from 163.248.33.220

Wow. Thanks Bob!

From Bob on Wed, Apr 29, 2015 at 20:48:40 from 98.222.16.15

Hey, if it's good enough for the pros.....

I'm getting more cynical the older I get, but running has a PEDs issue.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.008.0010.000.0069.00

69 miles for the week/3 quality sessions.
 

Brooks T-7 Miles: 69.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.0020.006.000.0077.00

77 miles total for this weeks mileage with 3 quality sessions.

Brooks T-7 Miles: 77.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

AM-5 miles on Union loop. (33:56).

PM-5 miles on 7th/9th. Last 3 at sub six pace. 

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 mile jog with 6x30 sec pickups in the middle. 7th/ob.

Spent the rest of my day off watching wood working and antique radio cabinet restoration videos.  My other hobby.. Getting into the woodworking aspect of things now which takes more patience, but is ultimately more satisfying in many respects.

PM-6 miles of trail work with the same 6x30 sec accelerations.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Jun 10, 2015 at 15:02:02 from 24.99.46.55

if it's coconut rum, pineapple juice, and a splash of fresca, i say yum. :)

interesting hobbies. my bro in law does a lot of woodworking and i'm amazed by the skill/fine detail/patience involved.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile jog at lunch. 7th/94th. Also found a dollar in the road. Must be my lucky day..

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

AM-9 miles easy with the last 3 at 6:28-44.  20th east route.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.005.001.0010.00

AM-10 miles with 10x30 second speed hills/1min jog rest and then 6 miles of threshold running at 5:40-:50 pace with subtle and alternating slower periods in pace above that.  Basically just trying nudge down the threshold with random road fartlek by feel..  I'm fairly good at estimating distance and workload with just gmap so I'll go with it. 7th/94th/20th east hill route.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Jun 11, 2015 at 11:33:43 from 75.105.161.166

Good run. Smart training.

From steve ash on Thu, Jun 11, 2015 at 22:30:18 from 67.2.81.71

I paid for it though that's for sure. Feel like someone took a bat to my legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

AM-6 miles parkway/7th. Went bare chested this morning and ran through the sprinklers along the way.  Felt awesome.. (38:45)

Brooks T-7 Miles: 6.00Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Jun 12, 2015 at 10:53:43 from 38.110.19.141

ah, summer.

:)

From steve ash on Fri, Jun 12, 2015 at 12:39:50 from 67.2.81.71

Yup.. I've been to other places in the country where summer seems just unbearable. But here in Utah, with the exception for maybe a few days.. it's just nirvana. Especially if your up in the high country:)

From allie on Fri, Jun 12, 2015 at 12:55:50 from 24.99.46.55

absolutely. june in utah is hard to beat. it has always been my favorite month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.001.000.007.00

AM-7 miles. Untimed. Quarry/94th.

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
9.002.000.000.0011.00

AM-6 mile wake up run. (40:27) 7th/94th/13th o/b.

PM-5 mile afternoon heathen run. (34:17) 7th/10th plus grass strides.

Celebrated my son Ian's 13th birthday. My other son Aaron smashed a cupcake into his face and started a food fight during his speech about being 13..  At the same time our living room clock chimed on the hour Jim Croce's melody; "Time in a Bottle".   Priceless..

Brooks T-7 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles. (29:11) Taking it easy today with tomorrows hill repeat session. Should be great fun..

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
10.000.000.000.0010.00

AM-Easy 10 miles. bench loop. Busy with appointments, errands and car issues. Try to get the workout done tomorrow hopefully.

Brooks T-7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles late morning. Slow.. 8/min pace up and 7-7:30/mile pace down. 94th/7th/o/b. You have to take the heat into consideration however..  Plus being a bit dehydrated on the way out.

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 treadmill. (34:48) flat. 

PM-No run.  Ron Clarke former Olympian of the 5000 and 10000 meter events passed away a couple days ago. He was a tenacious runner coupled with intelligence and a strong work ethic. Looking to watch some documentary footage on him later today hopefully.  A true champion and gentleman.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

AM-6 miles. parkway/7th. (41:47)

PM-No run. Dropped by a neighbors place with a small gift to say hi and to chat for a bit. Glad I did..  Love thy neighbor as thyself.  This is definitely one thing I think we as a people can do better on.  Back in the day when I was growing up, community was everything in my neighborhood..  More than ever I believe this is just as important if not more so today especially with recent current events.  Out..

 

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles. (26:38) 7th/Ft Union. Warm but pleasant this morning.  Family took me out to Famous' Daves for a huge pre-Fathers Day lunch since I was going to be at work tonight.  I need a nap now..

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy. Union/13th. (41:17)

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
13.002.000.000.0015.00

AM-6 miles 7th/94th/w. o/b (42:08) 

Put in my USATF membership application today for this year. I'ts been a while and I felt it was important join and support. So many of the better road races here in Utah are made possible through them.

PM-9 miles late afternoon easy aerobic. Untimed. Just took it out easy by feel. Lots of Gatorade and slurpee afterwards.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-10.5 miles. Sandy/bench via 13th. 8/min pace out and 6:30s-7/min back. 80 degrees out. Not too bad..

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
10.000.000.000.0010.00

AM-6 miles. State/parkway route/grass field.  Last miles around 6:30ish after warm up. Pickups on grass after. ( 40:19)

PM-4 miles easy. 8/min pace out. Sub 7 back. (29:51)

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
4.000.002.000.006.00

AM-6 mile high aerobic progression. State/9400s loop ext. (39:17)

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

AM-6 miles with 8x400m intervals. 72-77/sec.  Track/7th. 

Spent the afternoon replacing vacuum lines and a TPS sensor on our car. It started to idle high and began to have a mind of it's own when accelerating.  Glad I got that out of the way...

Brooks T-7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.506.00

AM-6 miles. 7th/parkway extension. 6x1:20/on/off at 5k effort. (39:37) Truthfully I think I'll be lucky to break 18 minutes at the upcoming Murray Fun Days 5k:)  Getting old is not for wimps..

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
3.000.001.000.004.00

AM-4 miles on 7th. 5x85sec with equal jog recovery. Already almost 90 degrees out there at 10 AM. Sheesh..

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Jun 28, 2015 at 21:03:22 from 70.98.131.18

Gotta love summer heat...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

AM-4 miles on 7th with 4x1:20 on/off equal recovery. (28:17)

About 90 degrees plus again this morning. Experimenting with a drastic taper which is based on a study by East Carolina University. It involves a drastic mileage cut combined with 5k intensity intervals starting at 8x400m and decreasing each day in number as the taper progresses.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Jun 29, 2015 at 13:30:06 from 24.99.46.55

interesting approach -- i hope it works well for you.

the first time i ever broke 18 in a 5k (after many, many, many attempts), i did two high-intensity, short interval workouts the week leading up to it (15 x 400m and 20 x 1 min reps). it could have just been coincidence, with my fitness being there regardless of what workouts i did, but i like to think it helped me, mostly because i felt like i was more tuned in to the pace and the effort level that i needed to put out throughout the race. that can be hard to calibrate if you are more tuned to high mileage at a lower intensity. it's a big gear shift.

anyway. good luck! i hope you have a great race.

From steve ash on Mon, Jun 29, 2015 at 14:50:49 from 67.2.75.218

You are probably right Allie.. It may be more a neurological re-programming so to speak. I was doing 70-80 mpw with 2 higher intensity LT-MP type sessions before I stepped down to "just" 50-60 mpw with faster intervals. It may be just the ticket or just a boondoggle.. Who knows.. Either way it's fun to experiment with.

Thanks for your input. Gives me some more confidence in what I'm doing. Hope you and James are doing well down in Dixie:)

From Sasha Pachev on Mon, Jun 29, 2015 at 17:26:12 from 192.168.1.1

400 repeats in volume at mile race pace have been very effective for a wide range of distances from the mile to the marathon in my experience. From what I felt I believe what is happening is that the distance is just right and the intensity is just right for the body to be forced to learn how to be economical. When you cannot relax the last 150 meters of the interval is very miserable, miserable enough that if you have something (a watch or a training partner) that would not let you slow down, the body advances to the second line of defense which is improved economy. I have noticed a second wind of sorts on the 6th or 7th repetition. All of a sudden the form starts to feel smooth, and you begin to doubt your watch because all of a sudden the same effort gives you times that are 1-2 seconds faster. Then after 4 more repetition it fades. Maybe that would be the right time to stop, but I did more for psychological toughness.

From steve ash on Mon, Jun 29, 2015 at 18:39:49 from 67.2.75.218

Yes for sure, Interesting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM-3 miles on 7th with 4x1 minute pickups at 5k effort. Got up early and started a scriptural daily devotional of sorts. Glad I did because it really helps to put things in a good spiritual perspective for the day.

Brooks T-7 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Tue, Jun 30, 2015 at 07:35:09 from 141.221.191.225

I find that a time of devotion/Bible study helps center my day too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.500.002.00

AM-Treadmill with 2x1:30 at 5:30/mi pace. 30 second recovery at 6:30/mi pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
0.000.000.000.000.00

Took today off to tie up some loose ends with school and related items.  I can't believe it either but I'm actually going back to school again to advance my education.  Wow.. I feel like I've been tipped over and shook down until everything including my loose change has been taken. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sat, Jul 04, 2015 at 09:56:03 from 98.222.16.15

Yeah, it's not cheap. IMO, the system needs to change. Especially those that already have a college degree but want to change careers. Apprenticeship and hands on training should be the route. Not more of the same expensive books and classroom time.

From Bob on Sat, Jul 04, 2015 at 09:56:44 from 98.222.16.15

Oh yeah, good luck in your studies.

From steve ash on Sun, Jul 05, 2015 at 16:36:57 from 67.2.75.218

Bob-I so agree on the apprenticeship idea. Germany is an excellent example of this.. They also retain their employees longer on average allowing for one of the most experienced and highly skilled workforces in the world.

Bob-Thanks, I'll need it.

From Jason D on Sun, Jul 05, 2015 at 17:49:53 from 68.80.27.222

That's fantastic, Steve. Good for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM-2 easy miles with some quick strides.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Murray Fun Days (3.107 Miles) 00:18:36, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.1110.11

AM-Tough day out there with the usual cramp up on the right hamstring and PF during a race or faster run. Not all to blame however. I'm just not in the kind of shape I used to be in. I'm giving the taper experiment a thumbs down by the way. I really didn't feel all that sharp today.  Going to review some things and go back to work.

Ran with Sasha and Benjamin for warm up and cool down. These guys not only keep me on my toes running but also mentally. We had some good discussion on HTML coding and related programming topics. Always good to run with these guys. Later on met up with the old Wasatch Athletics crew. Good to see them again as it's been a long time. Good times and good memories..

PM-No run.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Jul 04, 2015 at 11:16:58 from 24.10.247.181

Yep, everyone used to run that race every year. It was my first Utah race after moving here in 2002.

I do the Sandy Classic now because it's cheaper, starts at 7 am, and they have race day registration.

From Adam RW on Sat, Jul 04, 2015 at 15:31:00 from 71.45.10.210

Sounds like a good day, even if the performance wasn't where you wanted it. Can't believe it has already been two years since I moved away... All the best and have a great 4th. Raining here so no fireworks for us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM-Day of rest. Went to church.

PM-Reviewing some training notes and am thinking of starting a program of running alternating with circuit style weight work on opposite days.

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day off with no running. Went down to school to shop for books and look around campus instead. It was good to take a break from running for a couple of days as Saturdays performance was a pretty big dissapointment.

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. Worked on stretching and core after.

PM-6 miles at lunch time. Kept it at a nice slow pace. Nice and cool for a change after the rainstorm.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-8 miles.

PM-5 miles.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles easy. I think I had more personal revelation on this run today than all of the others combined..  Looking back on the years I've spent running, and also restoring antique radios this is kind of what I came to a conclusion on this morning;

Anything really worthwhile will come with a fairly high cost whether it be financial, personal, time wise or all of the above. We have all heard this but how many of us really understand and comprehend it? Not me.. I'm really not sure why in the past I was willing to put it out on the line in previous years for these achievements and not for education or career..  Was it a matter of interest and passion?  Laziness? Or perhaps something else..  Like a life's purpose with confidence.  Either way it was good to have some personal inventory taken this morning.  Running I believe was made for exactly these kind of moments:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Jul 10, 2015 at 12:52:28 from 24.10.247.181

You're right on the money with that observation Steve.

And here in Utah you can't even buy a lottery ticket!

From steve ash on Fri, Jul 10, 2015 at 13:03:46 from 67.2.75.218

Thanks Rob. Got a laugh on that:)

From steve ash on Fri, Jul 10, 2015 at 14:57:26 from 67.2.75.218

To be truthful Rob.. I'm questioning a lot of other things including Mormonism and it's leadership, but I hesitate to say much else as it may get me kicked off the blog:)

From steve ash on Fri, Jul 10, 2015 at 15:07:09 from 67.2.75.218

Don't get me wrong. I'm still a very strong Christian and as we speak I'm looking at the meeting schedule of a certain church I want to attend tomorrow. Open for discussion on this if anyone is interested..

Not exactly the right forum.. Important nonetheless.

From steve ash on Fri, Jul 10, 2015 at 17:36:39 from 67.2.75.218

I thought so..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- (6 am) 10 miles early.  This is a pretty sweet time to go run even if you do feel old and slow..

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
10.000.000.000.0010.00

AM-10 miles on 7th/13th/parkway. 

Started reading a new book last night titled: "Team of Rivals" which is a pretty comprehensive read on Lincoln and his cabinet.  This could take a while as it is well over 700 pages.. Half the summer season anyway.

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
13.000.000.000.0013.00

AM-13 miles. 7th/13th/Foothill blvd.

Saucony Fastwitch Blueberry Lime Squeeze ) 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 ez. 7th/ob.

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
6.000.000.000.006.00

AM-6 miles parkway/7th. Last mile at 6:11.

Going to see "Minions" with Ian tomorrow..  Looking forward to this for some odd reason. Who doesn't like the Minions?

Saucony Fastwitch Blueberry Lime Squeeze ) 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

Took today off.

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-7 miles on 7th/13th before work.

Brooks T-7 (used) 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
14.000.000.000.0014.00

AM-10 miles total. 2 miles with Aaron to warm up. Talk about a fast warm up.. He was under 7:30 pace for the last half mile!  Not bad for a 7 year old kid with no regular and consistent training. The greatest thing about it though is to see the excitement and wild eyed look he has when he runs..

PM-4 miles ez on the JRP. 7:00-7:30/mi pace.

Brooks T-7 (used) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 19, 2015 at 12:48:20 from 24.10.247.181

Cool! Neither of my kids has any natural running ability. I'm dealing with it.

From steve ash on Sun, Jul 19, 2015 at 13:32:35 from 67.2.75.218

Thanks Rob.

What is also cool about it is that this morning all I had to do is say; Aaron.. Wake up bud. I'm going for a run, you want to head out with me? And he almost immediately shoots out of bed:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles easy on the parkway. Met a guy along the way who was 74 years young and still runs 40-50 miles per week. I've seen him before but only now did I get the chance to meet and talk with him.  We had some good conversation on life and getting older as a runner. Kind of coincidental today as it was just what I needed to hear and talk about.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Jul 21, 2015 at 14:58:43 from 24.10.247.181

Those guys will be us someday Steve! Unless we get hit by a bus or something before then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles. 7th/94th.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles easy-medium with 10x30 second accelerations in the middle. 94th/7th/13th east. o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
0.000.000.000.000.00

AM-No run. The boys and I are getting the rest of our house cleaning and packing done. Leaving for Colorado.

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 in Cortez Colorado along the main street next to our hotel.  Felt great until the end of the run when I started to feel the 6200 ft of altitude coming up the hill..

Went out to Four Corners and spent some time not only to stand at the Four Corners monument but also to do some shopping for Christmas.. It was decided in our family that this is something different we wanted to do this year.  Not only to give something unique and precious, but also to benefit the Navajo Nation. 

Saucony Fastwitch Blueberry Lime Squeeze ) 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/medium 6 miles in Cortez. Afterwards came back and had a swim in the pool along with an amazing breakfast. This is going down as one of our better trips according to the boys.  They like have having a pool right next to the room:)  Off to the ruins up the road at Mesa Verde for some exploring and tour. 

PM-No run. The ladder located in the ruins which everyone had to scale in order to get to one of the cliff sights was a bit un-nerving.  My kids scaled it like they were Army Rangers however..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Jul 27, 2015 at 13:49:40 from 24.99.46.55

sounds like a fun trip! i'll come back later for the pics. :)

From steve ash on Mon, Jul 27, 2015 at 13:55:15 from 67.2.75.218

Thanks, Allie.

Definitely.. The lighting in Monument Valley with the clouds just barely letting the sun in made for some really cool pics..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Day off. Wrapping up the Ashbaker clan's grand tour of the Southwest. Next stop on the way home is Monument Valley and Gump hill.  Maybe we'll get to see the burros (correction, donkeys.) crossing towards the San Juan river again like they did yesterday evening. That was definitely something you don't see everyday..  

AM2-Ran the loop road in Monument Valley and dog eared back and forth while the family stopped and took photos.  The weather was just perfect with low clouds and a cool breeze. Breathtaking and cathartic to say the least.  12 miles total.

Stopped at the Burger King in Kayenta and viewed the exhibit honoring the Navajo Code Talkers.  One of the most interesting stories was that of the woman who received captured Japanese battle flags and after laundering them was reported by her neighbors as being a spy.

 

                                                           


 

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles on 7th/Quarry bend/13th.  Ran into the wind on the way out and also on the way back. No worries. Legs felt good today after warming up for a few miles this morning, just a little stiff from the drive home.

PM-Updating my the blog this afternoon. My wife took some cool photos of our vacation.  I'll see if I can get some posted here later on.  Still updating my blog... Hopefully I can get some pics soon.  My wife has the phone which we took the photos on:)

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

AM-No run. I seemed to have caught some sort of nasty bug. Mild fever and just overall feeling drained today.. 

On a more positive note we adopted a Russian Blue cat from the shelter yesterday which we are still not quite unanimous on a name for him.  He has quite the vocal and strong personality which is more like a dog than a cat.  Quite a character..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Jul 29, 2015 at 13:44:10 from 24.99.46.55

congrats on the new addition -- sounds like a fun cat.

hope you are feeling better.

From steve ash on Fri, Jul 31, 2015 at 15:49:16 from 67.2.75.218

He is a fun cat. Also has a huge appetite! I'm still not feeling quite up to par yet though. Hopefully I'll come around sooner than later..

From Rob Murphy on Fri, Jul 31, 2015 at 16:00:11 from 24.10.247.181

I always recommend adoption with cats. Attempting to conceive and give birth to one yourself is just too difficult.

From allie on Fri, Jul 31, 2015 at 16:05:59 from 24.99.46.55

lol!

From steve ash on Fri, Jul 31, 2015 at 16:14:50 from 67.2.75.218

Yes, lol! Coincidental to hear about Cecil the Lion on the same day we adopted him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-10 miles on the parkway o/b.

PM-6 miles easy at lunch time on 7th/13th. 

Saucony Fastwitch Blueberry Lime Squeeze ) 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
12.000.000.000.0012.00

AM-12 miles towards Draper. 7th/13th o/b. No timing it just easy and aerobic.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles. Pressing forward. Read the poem "Invictus". Kind of a dramatic poem but a good read nonetheless.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles out to the JRP and back.

PM-4 miles medium. 7th o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.502.004.000.0010.50

AM-10.5 miles. State/7th/13th. Ladder repeats starting with 1 min at 5k intensity and ending with 5min at MP. Equal jog rest intervals.

PM-No run. I think total mileage at this age is not really a necessity especially with a lot of background training.  For other masters just starting out I probably would advise as many aerobic miles as one could do in a resonable manner. However the plumbing is in place with most of us and I'm wondering if maybe I should put an emphasis on aerobic capacity training along with some more LT workouts now.  It's all really starting to make sense in some ways. When I was first starting out there was a high level masters runner with the same first name as mine who was pretty emphatic about keeping training at a certain mileage and intensity level. That being said his idea was that 70 mpw with 2 faster sessions per week coupled with a long run perhaps was enough. That it wasn't the volume necessarily but also the workouts that were an important qualifier..  He stated that anything more will just break you down or make you slower unless you are elite or have a unique physiology that requires something else.  Otherwise mileage PLUS intensity brings the best results. I think I'm starting to fully accept that now:)  In the past 60-80 mpw was always my sweet spot but it had to be accompanied with a fair amount speed work and sessions at race pace or slightly faster. 

However.. As the great George Sheehan used to say; "We are an experiment of one"..

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Aug 02, 2015 at 17:13:35 from 24.10.247.181

I'm tempted to weigh in here but I only have a minute. More later...

From allie on Mon, Aug 03, 2015 at 09:17:05 from 24.99.46.55

http://goo.gl/wNix98

From steve ash on Mon, Aug 03, 2015 at 11:33:43 from 67.2.75.218

Thanks Allie. Good article.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 mile recovery jog. Quarry Bend/13th/o/b. It rained and it felt quite nice actually:)

PM-Easy 4 miles at lunch time 7:20-8 min pace.  A good run to go out and meditate about things.  No rain. I timed it just right.

 

Saucony Fastwitch Blueberry Lime Squeeze ) 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 at 7:20-8:10/mi pace. 7th/parkway/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
7.000.003.000.0010.00

AM-12 x quarter mile segments with 2:00 recovery jog. 1:20, adjusted pace effort and then pretty much solid 1:24-1:25 sec laps the resr of the way. More of a medium workout for economy and to get the fast twitch muscles ready for faster and longer workouts. Parkway quarter mile route.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles. Quarry bend/13th o/b. (7:44-8:10/mi)

Saucony Fastwitch Blueberry Lime Squeeze ) 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 today. Went and lifted weights instead both upper and lower body this morning. \

Later on my son accidentally locked the car keys in my wife's Taurus while cleaning it out. So we had to call a locksmith who initially quoted a $20 call out fee.  Yeah right...  Some flyby night "locksmith" in an unmarked car came out and in less than five minutes popped the lock, and then presented me an invoice for $175 dollars!  I handed him his clipboard back and laughed.. I then explained what the original dispatcher had quoted my wife. He said that was just the call out fee but there was also "labor" involved.  Umm.. NO.   He called his boss and then so graciously offered to cut the quote to $75.  Disgusted I took it and forked over the money and then sent him on his way.  What a racket I thought to myself..

PM-No run. Helping to get the family packed to go and visit with in-laws.  It was made known that it would not be a good idea for me to go because of opposing beliefs. I'll miss them but I'll survive:)  Tough week ahead..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Aug 07, 2015 at 11:06:05 from 64.3.4.210

oh, cripes!! i'm sorry. this has happened to me. unmarked van...stay far away from those guys.

i was stupid and signed the clipboard without first confirming the price (it said $160 in very scratchy writing and i figured it was $16...because why would it be $160? that is outrageous!). as i was handing the clipboard back, the guy said "okay, so that's $160" and swiped my card. "wait, there is NO WAY i will pay that, that literally took you 10 seconds." he told me tough luck since i had already signed and that is when i went full-on postal -- it was the first time in my life i dropped an f-bomb directed at an actual person.

i called in to complain and they did the same thing -- said they would reduce the price and they were sorry about the confusion. biggest scam ever.

now we know...

From steve ash on Fri, Aug 07, 2015 at 11:11:56 from 67.2.75.46

Interesting Allie.. So it's an industry practice and ethic with these guys to gouge and be deceitful. Time to log on to the BBB. Not that it will do a whole lot of good except help me feel better..

I'm sure there are some reputable companies but this was not one of them.

From Jake K on Fri, Aug 07, 2015 at 11:22:01 from 199.190.170.22

Depending on how desperate you are to get into the car, sometimes you can work the price down, but you have to play their game... my best story involves the same backstory - locked keys, called the locksmith and got a decent quote ~$25, then someone showed up and gave me a price in the $150 range.

I said "no thanks, you either do this for the phone-quoted price or leave." The guy made the call to dispatch, got a 50% "discount" for me, etc (part of the game). I then explained how I didn't really need my car unlocked urgently, as I rarely even drive it, and since it was a crappy jeep I could just monkey around for an hour and probably unlock it myself. So the guy left, but actually just drove around the corner - he didn't realize I could still see him - to call his boss (at this point it was a waste of HIS time, he already drove over and we both knew he could pop the door in 5 seconds with that little pump tool). The dispatcher called me and offered to lower the price again, but wouldn't do it for the original quoted price because NOW THEY WOULD HAVE TO SEND SOMEONE ELSE OUT. I said I COULD STILL SEE the original locksmith guy around the corner, sitting in his car no more than 50 yards away, and that they should instruct their drivers to find better hiding spots as they run the scam.!

Finally they obliged, and I got it unlocked for $25, which I paid with as many coins as I could find.

That was my one small win against the locksmith industry. Other times I've gotten totally hosed when I was in a time-crunch.

From steve ash on Fri, Aug 07, 2015 at 11:27:08 from 67.2.75.46

Nice.. I only wish I could of paid him in small coins:) I had to settle for driving out of my way to a distant ATM while he waited.

From Yasir on Fri, Aug 07, 2015 at 14:59:25 from 99.20.240.157

Thanks for the tip I will try it.

From Rob Murphy on Fri, Aug 07, 2015 at 19:11:26 from 24.10.247.181

Too "dang" bad that people can't learn to respect, or at least tolerate, opposing beliefs.

From Bob on Tue, Aug 11, 2015 at 08:30:50 from 163.191.36.14

Wait until you lock yourself out of the house. Then they really got ya by the yarbles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles. 7th/13th. o/b.  No watch just ran by effort at steady state pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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

AM-Easy 6 miles on 7th/94th o/b. (45:49)  Going for 70 miles this week.

PM- No run. Invited for dinner from a member in my ward. Good people.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles. 7th/13th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.000.006.000.0010.00

AM-10 miles with 2x3 mi LT.  13th/Wasatch. Hot and muggy..

Saucony Fastwitch Blueberry Lime Squeeze ) 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-Easy jog on 7th. No time.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 mile jog on 7th.

PM-Easy 6 miles in the heat.. Count it as easy any way:)

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.002.5010.00

AM-12x400m at 5k-mile pace effort with 1 min rest.  Parkway/7th/o/b. 76-84/sec/400m pace.

Track/7th east o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles easy jog pace.  7th/Draper/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
0.000.000.000.000.00

Day off. Decided to take Sunday off.  Studied the law of of tithing also. Tithing is ordained of God.

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 75-80 plus percent mhr. Exceeded the speed limit on the last miles..  Felt good nonetheless. 7th/Union o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.004.000.000.0010.00

AM-10 miles with 4 at 80-85% mhr. Early.. 7th/94th /o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles. Slow.. Parkway trail.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 mile jog. 7th/13th.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.000.000.003.007.00

AM-Fartlek consisting of 1 min on 30 sec off.  Trying to put some race pace effort work off the pathetic base I have built this summer. Equal roughly to 300m on 100m off. Went well especially considering no coffee for the last week and a half..  7th/Parkway trail. 

Ie-Word of Wisdom. D@C Section 89.

 

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Aug 22, 2015 at 14:43:04 from 24.10.247.181

But you can have iced coffee right?

I just read the reference you provided for the first time.

From steve ash on Sun, Aug 23, 2015 at 17:35:57 from 67.2.88.228

This might be opening a can of worms..

In the spirit of the law and at the time, iced coffee was not really popular:) The primary addictive substances during this age were coffee, tobacco, and alcoholic beverages.. This was originally given as advice to the brethren not to partake. As their addictive properties could ultimately interfere with not only their health, but also affect their ability to have complete agency in decision making as well as their spiritual health. It was originally given as advice in the early days of the church. However as time went by it became clear that this was to be made a commandment in order to protect the members of the church from it's potential pitfalls and consequences by violating it.

From steve ash on Sun, Aug 23, 2015 at 17:42:34 from 67.2.88.228

By the way I'm working on it:) I'm not perfect by any means.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile recovery jog on lunch hour. 7th/parkway. Trying to keep the heart rate down in the right zone was tough with all of the smoke and heat.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

AM-8 miles on 7th/13th. o/b. 

PM-5 mile recovery jog on 7th/o/b.

Watching the financial markets today and am shaking my head at it all.  As of last Friday the world's richest people have lost 182 billion dollars..  Most of it tied in relationship to the Chinese markets. Isn't it about time to start reinvesting in the good old USA? 

Saucony Fastwitch Blueberry Lime Squeeze ) 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-12 miles 7th/13th o/b. Caught some kind of bug today. Took it easy pace wise and went down for a nap afterwards.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Tue, Aug 25, 2015 at 12:54:41 from 163.191.36.14

Bummer, get well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM-5.5 miles on 7th/Quarry Bend. o/b.  Sore throat and lethargic..

 

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles. Felt like I was 90 years old today. 7th/13th/ob.  Eating McDonalds last night certainly didn't help.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JPark on Thu, Aug 27, 2015 at 14:20:18 from 76.8.212.219

Get feeling better. Something is definitely going around. My whole household got hit with it hard late last week.

From steve ash on Fri, Aug 28, 2015 at 12:08:04 from 67.2.19.99

Thanks, It has been. Felt much better this morning by the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.004.000.0017.00

AM-12 miles late morning with alternating 5 min surges. Needed a change of scenery so I headed out to SHP and ran the outer loop. Stopped at KFC for a 5 dollar fill up recovery meal. Yum.. That hit the spot:)

PM-5 miles on 7th/94th o/b.  Felt ok considering this mornings run.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
9.000.000.000.009.00

AM-9 miles. parkway tail 7th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.004.000.000.0010.00

AM-4 miles early this morning. Slow going at first but picked it up a bit in the last miles. 7:36 avg. 7th/o/b.

PM-6 miles steady state at lunch time.  6:30-6:45/mi pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
11.000.000.000.0011.00

AM-7 miles. (51:56).  State/Quarry bend. 84 degrees out.

PM-4 miles on lunch hour. 7-7:30/mi pace. TM.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.002.002.000.0010.00

AM-6 mile progressive. 7th/parkway. (38:11)

PM-4 miles ez jog. No watch. 7th o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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 easy. No watch. 7th/State. o/b.

PM-6 miles at lunch. More wind this afternoon.. Union loop.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
10.003.002.000.0015.00

AM-15 miles late morning with the last 5 miles at 4 min alternating LT/MP effort. Draper township o/b via 13th east. Lots of wind heading out..  80 degrees F.

PM-No run. The workout plus the heat left me a little drained this evening. This was the longest distance I've gone in a while so no surprise.  The great news is that I didn't have have to stop. Not even once for sciatic, hamstring or PF issues. Thats a big deal for me..  It means I can actually train like the old Steve again:)   I just need to be really methodical and cautious.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Sat, Sep 05, 2015 at 12:25:06 from 98.222.16.15

That's awesome news on the injury front! Take your time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.004.000.000.0017.00

AM-12 miles on parkway/7th/State. Definitely a little cooler this morning and windy also..

PM-5 miles after work. 7th/union  o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.000.000.000.004.00

AM-4 miles this morning on 7th. Crappy sleep and quarreling cats last night kept me awake so I decided to work on a project and listen to some old time radio shows.  Went for a run and took a nap afterwards.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.005.005.000.0016.00

AM-16 miles with alternating 5 min intervals of LT/MP intensity. Grueling..  Draper Parkway/7th/13th east. o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-6 miles aerobic resistance run on 7th/7800s/o/b. (40:39) Felt good once I got warmed up. Average heart rate has come down a fair amount with the cooler weather along with better aerobic fitness.

PM-4 miles ez on 7th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.006.000.000.0017.00

AM-12 miles with 6 at steady state to MP.  parkway/draper o/b.

PM-5 miles late evening on 7th/13th.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-Easy 5 mile run. 7-8/min pace. Union loop.

PM-Easy 5 miles this evening. 7:30-8/min. 7th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.003.000.0014.00

AM-10 miles with alternating LT/Mp intensity miles. Went by feel with no watch timing. Slow to get warmed up but once I did things took off.. state/parkway/7th o/b.

PM-4 miles ez recovery on 7th. o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-10 miles on 80th/JRP o/b. No watch. The steady climb coming back seemed easier on the legs than in previous weeks. Good sign.

PM-No run this evening. I finally got an old radio to work again instead:)  My other hobby..

Saucony Fastwitch Blueberry Lime Squeeze ) 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-15 miles easy-medium effort.  7th/13th/Wasatch blvd. 6:30-7/min pace for most of the run. Last 4 miles at 5:56-6/min pace. 

PM-No run. Went to a party for my daughter put together by my Mom and Dad. Kenzie is leaving for San Diego to start a new life and career. Very proud:)

I suddenly feel old..

 

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Sep 17, 2015 at 20:10:23 from 24.10.247.181

If you waited until you were 37 to start having kids like I did you could have put that feeling off a lot longer :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy. Quarry bend/13th o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-4.5 miles on 7th with strides at the end.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
3.003.000.000.006.00

AM-6 miles on the parkway with 3 miles at steady state at the end. 6:10-6:25 pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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 90 minutes and change on 7th and Ft Union up to the old SLC marathon course o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
10.006.000.000.0016.00

AM-Ran very easy up through Big Cottonwood trail and back from home and then pushed to MP on the way back down.

Beautiful area along with being able to see how the "other half lives".. This was definitely a good experience and has actually re-awakened my dream to pursue something better.  For the first time in my life I was actually entertaining law school..  Something which since the age of 18 I have always dreamed about.  Crazy thought at age 44 right?

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles. parkway/7th o/b. 7:08 avg.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
9.0010.000.000.0019.00

AM-12 miles total with 10 at SHP and two more at home to cooldown. Pickups at 5k intensity at the end. Felt awsome today..

PM-7 miles with 6x30 sec on 10 sec rest at the end. 7th/state o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ben VanBeekum on Mon, Sep 21, 2015 at 15:55:38 from 159.212.71.77

Solid day of training. Love the 30 second pickups. I feel those were key to my half PR this Summer. 100% effort on tired legs.

From steve ash on Wed, Sep 23, 2015 at 16:04:47 from 67.2.89.221

Thanks Ben, I've had the same experience in the past. I actually got the idea from reading about some of Jim Ryuns workouts. Key if you want to have any sort of kick in a race:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles ez. No watch.  State/parkway o/b.

PM-4 miles ez at dinner time.  7th/10th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
11.000.000.000.0011.00

AM-6 miles ez. 7th/State loop. 7-7:30ish pace.

PM-5 miles at lunch ez state union o/b. same pace roughly.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-4 mile jog with a pickup at the end. 7th/o/b. Shutting down the engines a bit before a quality session on Friday.

PM-4 mile jog at 8-9/min pace. 7th/Union o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

AM-6 miles high aerobic. 7th/98th westbound o/b.

PM-late night at work. No run.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.004.002.000.0010.00

AM-10 mile progressive tempo run on 7th/parkway. 5:48-6:21/mi on the last half.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-16 miles. Just getting it done. 7:20-8/min mi.  wasatch blvd/7th/13th route.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
14.001.001.000.0016.00

AM-Easy 10 miles. SHP/Sugarhouse area. No watch time taken.

PM-6 miles late afternoon. 90 plus degrees out late September?

Saucony Fastwitch Blueberry Lime Squeeze ) 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 5 miles with the last 3 at 6:50-7/min pace. 7th parkway o/b.

PM-Easy 5 mile jog at lunch. No watch. 13th/7th o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

AM-6 miles steady. (41:22) Neighborhood loops plus 4 more on 7th/o/

 

Saucony Fastwitch Blueberry Lime Squeeze ) 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-5 miles on 7th/parkway. (35:43) 

Saucony Fastwitch Blueberry Lime Squeeze ) 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 7th/parkway. No time. Warm out this morning for fall.

PM-5 mile commute run.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Thu, Oct 01, 2015 at 13:26:30 from 163.191.36.14

Nice job socking away some good mileage this week.

From steve ash on Fri, Oct 02, 2015 at 08:57:40 from 64.134.223.254

Thanks Bob-Just inching things up a little at a time mileage wise before El Nino hits with a vengeance this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-5 miles on 7th o/b. 7ish per mile.

PM-5 miles on the mill doing some heart rate sampling at various paces. 6:30-7:30/mi. 1% incline.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 6 miles 7th/94th o/b.

PM-Easy 4 miles. No watch. parkway/7th o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM-Easy 8 miles on 7th/13th o/b.
 

Saucony Fastwitch Blueberry Lime Squeeze ) 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 on the Union 13th route east. Hill pickups in the middle.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy 10 miles with a pickup at the end. parkway/7th east extension. Beautiful morning after the clouds parted a bit.

Skechers Go Run Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off for appointments and other matters. Fat zero in the log book kind of day. No worries..

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 miles late evening on the TM at 7:30-8/min pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.004.000.000.0010.00

AM-Easy 10 miles up  the canyon and back down. 6:30-8:09/mi pace. (1:08:36)

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Wed, Dec 02, 2015 at 13:41:36 from 96.19.26.10

Are you okay? You have not blogged in awhile..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles mill. 7:30-6:30/mile pace.

Nike Pegasus 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
17.004.000.000.0021.00

AM-15 miles with 4 at MP effort on the closing miles.

PM-6 easy on the mill. 7-7:30/mile.

Nike Pegasus 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
16.000.000.000.0016.00

AM-12 miles on the mill today. 7:30-6:40 pace. Felt like I needed to blog again if only to keep better track of miles and intensity. Also did about 30 minutes of weight work focusing on upper body and triceps. Love the new Pegasus shoes I got for Christmas by the way. Pretty sweet cushion wise.. 

PM-4 mile jog easy mill. 8-8:30/mi.

Nike Pegasus Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Dec 29, 2015 at 12:32:53 from 24.99.46.55

i've heard good things about those shoes. welcome back.

From steve ash on Tue, Dec 29, 2015 at 12:39:46 from 67.2.211.42

Thanks Allie:)

From Jason D on Tue, Dec 29, 2015 at 15:02:28 from 45.46.20.59

Nice to see you blogging, Steve. Happy Holidays.

From steve ash on Wed, Dec 30, 2015 at 11:14:49 from 67.2.211.42

Ditto Jason. Looks like your having fun with the canine species again:)

From steve ash on Wed, Dec 30, 2015 at 11:17:26 from 67.2.211.42

Allie, pegasus seem almost indestructable. I have an older pair I was using with probably over a 1000 miles plus on this pair and they still had some decent cush to them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy-medium 4 miles mill. 6:20-6:30/mi. 1%.

PM-4 miles TM at 6:30-7:30/mi.

Nike Pegasus 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
2.006.000.000.008.00

AM-8 miles TM with 2 miles warmup/strides then 6 miles at 6-6:15/mi. The gym was a zoo today and had to shift treadmills in order to get near the overhead fan. Time to start running outside now..
 

Nike Pegasus 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
1825.50190.00104.0024.112143.61
Brooks T-7 Miles: 1008.50Skechers Go Run Miles: 29.00Brooks T-7 Miles: 99.00Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 779.00Brooks T-7 (used) Miles: 25.00Nike Pegasus Miles: 59.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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