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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:

 

    
 

 

 

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 3.00 Month: 97.50 Year: 571.50
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
1592.85270.71107.0036.212006.77
Nike Pegasus Miles: 949.10Reebok Running Shoe Miles: 442.35Brooks T-7 Miles: 10.00Under Armour Black Micro Miles: 453.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 mile jog. Union o/b. Really nice out there this morning.  Just the usual gymnastics with ice, traffic, and unplowed sidewalks!

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

AM-16 miles at the oval. (1:47:19)- Met up with Rob today and chatted for a bit. Good to see him and his family and also hear his wisdom on running and kids.  Also met some new people there today which all in all was a nice change of pace from the usual zoo like atmosphere at the gym. Just unfortunate that the drive is a small trek to get there however.  Still, it's my goal this winter to get out there more often:)

PM-4 miles treadmill (27:13)

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
4.000.000.000.004.00

PM-4 mile jog. 7:30-8:30/mile pace.
 

Nike Pegasus Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles. TM. (41:19)

PM-6 mile easy jog. Union loop.

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.003.0017.00

AM-13 miles at the oval with some intervals in the middle.  Old and slow..  I think I'll keep the split times to myself:)

PM-4 mile shakeout jog.

Nike Pegasus 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
16.000.000.000.0016.00

AM-4 miles at the zoo. TM-(27:11) Too fast for good recovery but I went with it anyway.

PM-12 miles easy. No time. 7th/Union/parkway trail.

Nike Pegasus Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Wed, Jan 06, 2016 at 17:31:45 from 24.10.247.181

4 miles at the zoo?

From steve ash on Wed, Jan 06, 2016 at 17:37:35 from 67.2.211.42

Yeah, reference to the gym. Crazy this time of year as you well know I'm sure. They have a 30 minute limit when the machines are full.

From Rob Murphy on Wed, Jan 06, 2016 at 17:48:54 from 24.10.247.181

Gotcha!

From Jon on Wed, Jan 06, 2016 at 19:07:59 from 96.33.87.148

Between the bad weather and the short-timer New Year Resolutionists, Jan 1 till about Valentines day is the worst time of the year at the gym.

From steve ash on Thu, Jan 07, 2016 at 11:49:04 from 67.2.211.42

Yup. It can be interesting at times.

Some days I try to combine both by commute running there to get both road and softer mill mileage. Not sure how effective that is with the stopping and starting up again.. It does seem to help with impact and recovery however.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

AM-Easy jog-run. 5.6 miles Quarry/o/b. Really icy this morning. Almost could have worn skates in some sections.

PM-4 miles TM. 7-8/min/mi. (30:11)

 

Nike Pegasus Miles: 9.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.002.000.0014.00

AM-10 miles TM progresssive with 6 miles in (36:05) Did some stretching and cooled down for 4 more at 7:30-8/min pace 1-1.5% incl.

PM-4 miles easy TM. (32:35)

Nike Pegasus 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 at the oval. 8/min-7:20/mi. Most laps were dialed in right around 7:20-7:30/mi. pace.

PM-No run.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Holt on Sat, Jan 09, 2016 at 21:27:32 from 67.2.235.129

Do you have to pay to run at the oval?

From Rob Murphy on Sat, Jan 09, 2016 at 21:33:20 from 24.10.247.181

$4 Dave...but it's easy to slip in without paying. You can also buy a season pass which makes sense if you run there a lot.

From steve ash on Sat, Jan 09, 2016 at 21:37:55 from 67.2.211.42

It's worth it. Especially with all the traffic and ice in my area. Nice facility, I've been going there almost since they first opened.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM-Easy 4 miles. TM. (28:22) Felt a little tight starting out and am still struggling with some imbalances (hip drop) but otherwise ok. More weight work maybe?

Nike Pegasus Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles with 5 on the road and 5 on the mill. 7-8/min pace.

PM-No run this evening. Couch potatoing it to watch the new PBS Sherlock episode and Downton Abbey. Too bad this is the one and only Sherlock episode until next year..

Nike Pegasus 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-Very easy 5 mile walk jog. Really decent weather out today.

PM-No run. Wintertime vehicle issues:(   Just a thermostat though..

Nike Pegasus 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
11.004.000.000.0015.00

AM-8 mile medium progressive run with 2 on the road warm up and then 6 on the mill. 6 mile segment in (38:22) Worked the pace all the way to 5:39/mile and felt really good other than the hip wobbling which bothered me a little. (Man I gotta get moving again on the weights and core..) Ended up backing off the pace and wrapping up the run.  A friend from church was good to give me a lift home from the gym.  8 miles total with stretching and ab work.

PM-7 miles on 7th o/b. (49:14). Icy.. 

Nike Pegasus Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-9 miles easy. 7:30-8/min pace. Stopped for coffee and headed up to the gym. Jogged a mile, stretched and finished up on the mill.  By then the sun was out, it had stopped snowing and the weather was awesome jogging home. Go figure..

PM-7 miles easy jogging. No watch. 7th/State St o/b.

Nike Pegasus Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Barry on Thu, Jan 14, 2016 at 14:30:57 from 96.19.26.10

I love running in the snow. Good job on your mileage. Do you have an races coming up?

From steve ash on Thu, Jan 14, 2016 at 15:53:51 from 67.2.211.42

Snow is great it's just the patches of ice everywhere. I need to get some ice spikes. Racing? I'm too old and slow to race anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.000.0015.00

AM-12 miles with some pickups in the middle. Stopped at Mcdonalds for a post run snack. I must have been an odd sight running home with a sack full of sausage muffins:)

PM-3 miles and change on the mill @ 7-8/min/mi pace. Tired this evening.

Nike Pegasus Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Jan 15, 2016 at 19:02:07 from 24.99.46.55

haa!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles Oval with 1 mi jog warm up and then 5 @ 6:48-7:20/mi pace. Felt a little flat today. Time to cut mileage and pace on daily runs a bit.

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
5.000.000.000.005.00

AM-5 miles on the mill. (37:32). Light stretching afterwards.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-13 miles easy jogging. Cottonwood/Union.

PM-No run. Went out for Indian cuisine and to see the film the Martian for our 13th wedding anniversary. Better than Star Wars in my opinion.

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bob on Fri, Jan 22, 2016 at 11:29:44 from 163.191.36.14

Going to have to check that one out for sure. I just watched "Interstellar" over the holiday and thought that was really good, but I'm a 2001: Space Odyssey fan so I like similar movies. In fact, just watched the old "Planet of the Apes" last night for the hundredth time.

From Rob Murphy on Fri, Jan 22, 2016 at 15:58:52 from 163.248.33.220

Happy Anniversary.

From steve ash on Fri, Jan 22, 2016 at 20:56:39 from 67.2.202.162

Rob-Thanks, It was a rare night out for us old folks.. We usually just sit in front of the tube with our Roku and a bowl of M@Ms:)

Bob-The Martian was exciting to watch because colonizing Mars is actually possible now.. No longer just a fantasy in the Martian Chronicles. Love Ray Bradbury's work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles at 7:30-7:00/mi on the mill.

PM-4 miles mill. 7-7:30/mi with 1.5% incline.

Nike Pegasus 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
17.000.000.000.0017.00

AM-11miles. Sandy bench. Beautiful outside..

PM-6 miles. 7th/parkway.

Nike Pegasus Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Jan 21, 2016 at 12:25:54 from 163.248.33.220

I love running on Sandy beaches!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM-5 miles walk/run easy on the mill.

PM-4.5 miles easy TM.

Nike Pegasus Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.004.000.0010.00

AM-10 miles with an alternating tempo run. No time just went by effort today.

PM-No run. Went to the Norman Rockwell exhibit at BYU with the family this afternooon.

Nike Pegasus 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-4 miles TM-8-8:30/mi.

PM-4 miles.

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
16.000.000.000.0016.00

AM-10 miles total with a .5 pickup and jog afterwards.

PM-6 miles treadmill easy-medium effort. (40:06)

 

Nike Pegasus 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-5 miles treadmill. (35:21)

PM-5 miles of ice, traffic, dogs and idiot drivers on cell phones.. And a zombie or two.  A fairly decent run in spite of it all however.

Nike Pegasus 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. 8ish pace or so.

PM-6 miles easy-medium and some short pickups. 1/2 mile jog with the boy after.

Nike Pegasus 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
7.001.002.000.0010.00

AM-6 mile progressive tempo. (39:11).  

PM-4 miles easy-medium.

Nike Pegasus 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 T-mill. (44:25) Stomach bug this morning. yuck..

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
0.000.000.000.000.00

No run. Went to church and spent time with family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.004.000.0012.00

AM-8 mile progressive run. (48:07) TM. Felt pretty good.

PM-4 miles dodging cars and plough piles. Seemed more like a steeplechase course at times:)  Good clip at the end though.

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Feb 01, 2016 at 16:29:10 from 24.10.247.181

Wow! Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-5 miles T-mill (35:51).  Upper body weights with torso and core work.

PM-7 miles with strides after. Hard to find a decent stretch without ice.

Nike Pegasus 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
9.002.002.000.0013.00

AM-6 miles. T-mill (37:51)

PM-7 miles with some long surges in pace.

Nike Pegasus 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
13.000.000.000.0013.00

AM-4 miles easy.

PM-9 miles easy plus strides. Not as cold this evening especially with a decent pair of gloves now..

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles TM (38:22).

PM-Off. Big workout and mileage day tomorrow.

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
16.004.004.000.0024.00

AM-Easy 8 miles TM. (56:33)

PM-16 miles up to the gym with 10 miles on the roads.

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. No run.

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

AM-5 miles treadmill (33:46).

PM-10 mile steady state run.

Nike Pegasus Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles.T-mill (30:39) Took it easy for tomorrows "Big Workout". Some long LT intervals or mile repeats maybe.

PM-6 mile jog. Picked up the pace a little the last two miles.

Nike Pegasus 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
1.003.002.000.006.00

AM-6 miles t-mill (37:41) 0.5% incline.

PM-Studied and went over section 89 of the Doctrine@Covenants. Sometimes we're given a weakness so that ultimately it will become our strength.

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
4.000.000.000.004.00

Went for just a short 4 mile easy jog today.  I was hoping that we might actually get through this winter for once without having the usual inversion soup.
 

Nike Pegasus Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 mile jog. Nasty out there again so I kept the pace pretty easy most of the way.

PM-6 miles easy.

Nike Pegasus 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
15.006.000.000.0021.00

AM-15 miles mill/road. Last 4 at MP effort.

PM-6 miles easy-medium. No watch.

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
6.000.000.000.006.00

PM-6 mile easy jog. 1 with Aaron and the rest on my own. Light rain finally moved in today and flushed a lot of the gunk out of the air. In addition it felt rather balmy being in the low 40s as compared to our temps recently.  All in all it just made for a nice trip outside.

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
10.000.000.000.0010.00

AM-5 miles t-mill (35:52) 1% incline.  Fitness is progressing slowly but steadily with the training heart rate coming down over time.

Working on some PHP programming lately also which is coming along fairly well. Still a ton to learn but if I can self educate myself to restore antique radio and TV I can do this also. The goal is to get proficient enough to be able to land a programming job sometime down the road.

PM-5 miles easy 7-7:30/mi at lunch time.

Nike Pegasus 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
17.004.000.000.0021.00

AM-Easy 9 miles at 7-7:20/mi pace. Hill surges in the middle.

PM-Easy-medium 12 miles on Union/20th ext. Wore shorts outside for the first time this year. That was sweet..

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
12.000.000.000.0012.00

AM-7 miles easy. No watch. Shorts again today!

PM-5 miles lunchtime. 7-7:14/mi pace. I think I have finally figured out what is going on with my second run of the day..  I'm simply not taking in enough carbs. Simple but sometimes overlooked. 

One more thing I thought i should add.. My best days running are perhaps over. That I realise.. However, this is the first time in a few years I've been able to run continously injury/pain free in some time. That being said I'm going to take advantage of it allbeit hopefully with more wisdom this time. IE-Building up a strong base first and then and only then incorporating vo2 type workouts etc. Studying Lydiard, John Kellogg etc for guidance.

 

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jason D on Wed, Feb 17, 2016 at 18:22:35 from 68.80.27.222

That's great, Steve. I fear the day that I realize I'm slowing down but I imagine that day will be far better than any I'm seriously injured.

From jtshad on Thu, Feb 18, 2016 at 16:12:47 from 141.221.191.225

Smart man. With age comes wisdom...and peace of mind/acceptance but not a lack of commitment to excellence.

From steve ash on Fri, Feb 19, 2016 at 11:17:59 from 67.2.202.162

Thanks:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles t-mill. (28:41) 1% incl.

PM-6 miles on the parkway.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

AM-4 miles t-mill. (27:56) 1% incl.

PM-6 miles with a few hills and speed changes. Nothing too serious.

Nike Pegasus 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
13.002.003.000.0018.00

AM-18 miles with CV pickups after warming up. Last 2 at MP intensity. SLC marathon course/avenues.

Nike Pegasus Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Feb 20, 2016 at 13:02:46 from 24.99.46.55

great week.

From Rob Murphy on Sat, Feb 20, 2016 at 13:53:29 from 24.10.247.181

Never miss an opportunity to beef up the CV!

From steve ash on Sat, Feb 20, 2016 at 14:32:32 from 67.2.202.162

Quite honestly, I think the terrain area that you guys have run on a regular basis is tougher both on the legs and cardiovascular wise. Unless I go above 20th east onto Wasatch. Coming down 1500 east into Sugarhouse park I felt like my legs were getting the crap beat out of em.. For what it's worth.

From Rob Murphy on Sat, Feb 20, 2016 at 15:15:04 from 24.10.247.181

Oh, cardiovascular! I thought you were referring to your curriculum vitae.

From steve ash on Sat, Feb 20, 2016 at 16:13:53 from 67.2.202.162

No.. I don't have a lot of formal education unfortunately. I try to make up for it in other ways:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-4.5 miles easy. Felt ok this morning considering yesterdays long run.

Nike Pegasus Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

AM-6 miles t-mill/1% incl. (41:06).

PM-6 miles with 4 on the t-mill at 1% (26:51).

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
8.003.001.000.0012.00

AM-4 miles t-mill. (27:31)1%

PM-8 miles parkway loop ext. Last 3 miles progressive at 6:10, 6:00 and 5:54.

 

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-5 miles early t-mill (35:27)1% incline.

PM-7 miles parkway loop. 6:40-7:20/mi pace.

Nike Pegasus 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
16.500.000.000.0016.50

AM-4 miles t-mill. (27:34) /1.5% That seems right:) Not all treadmills are created equal it seems..

PM-8 miles on 13th/bench o/b. No watch.

PM-4.5 miles 6:50-7:30/mi.  94th/rail trail. Shorts again which was nice.. Spring is almost here.

Nike Pegasus Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Took today off. Split long run with wave tempo tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.006.000.008.00

AM-8 miles (46:27) Last 4 miles 1% incl.  Going to hold volume and pace down a bit next week to see if the legs freshen up. Not one of my better tempo runs.

Nike Pegasus Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 27, 2016 at 14:39:58 from 24.10.247.181

But you clearly would have dominated the masters division at the 15k today with a time like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles. Union loop 7-7:30/mi.  Really great running weather lately. Almost feels like springtime. 

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-5 miles easy. 7th/10th/o/b. (34:27)

PM-8 miles. No watch. 94th/parkway.

Nike Pegasus 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 rail trail o/b. 6:31-7:39/mi.

Nike Pegasus 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
9.000.004.000.0013.00

AM-13 miles. No watch. Bengal/Danish road o/b.

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles. Union/13th east.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-5 miles easy. 7-8/min/mi pace. 7th/State/Union.

PM-5 miles easy-medium 13th/86th o/b.

Nike Pegasus 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
9.008.500.002.5020.00

AM-17 miles Little Cottonwoood rd/94th o/b. 16 x 30/30 hill surges in the middle.

PM-Slow walk/jog recovery 3 miles parkway.

Nike Pegasus Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 miles. 7:09-8min/mi. pace. Yesterdays hill torture fest really wreaked havoc on my hips. Couldn't hold a smooth stride so I stretched and then as I did so I heard and felt this nice pop.  Much better..

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
6.000.000.000.006.00

AM-Easy 6 miles. 7th/parkway o/b. 7-8/min pace. Really foggy out this morning..

Nike Pegasus Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Mon, Mar 07, 2016 at 07:22:19 from 141.221.191.225

We will be in SLC this weekend. We will head out for a run on Saturday morning with Rob Murphy early. We will be at Good Shepherd Lutheran in Sandy for Saturday night and I will likely go for an early run Sunday too if interested in joining us/me.

From steve ash on Tue, Mar 08, 2016 at 10:30:02 from 67.2.217.12

Sounds good:) PM me when your here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles. No watch. 7th/94th o/b.

Nike Pegasus 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-5 miles rail trail. 7-8min pace.

PM-5 miles no watch. 7th loop ext.

Nike Pegasus 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
9.006.004.000.0019.00

AM-13 miles with hill surges up Ft Union blvd into the bottom of Big Cottonwood Canyon.

PM-6 miles high aerobic. 7th/rail trail.

Nike Pegasus 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
5.000.000.000.005.00

AM-5 miles easy. t-mill. (36:41)

PM-No run. Stayed home and watched "The Jewish Cardinal"  Great film..

 

Nike Pegasus 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
9.001.000.000.0010.00

AM-10 miles. Was planning on doing another 18 miler but the legs were not having any of it.. I need another recovery day? (the joy of getting older..) So I bagged it and went for a solid 10 instead.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

AM-10 miles with 2x3 mile wave tempo. 94th//7th/o/b. Much better today.

Nike Pegasus 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

No run. Busy with things today including a new job interview.

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. Quarry/13th o/b.

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
10.000.000.000.0010.00

AM-5 miles easy Union loop.

PM-5 miles rail trail/7th.

Nike Pegasus 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
5.002.000.000.007.00

AM-7 miles medium 7th/13th.

Nike Pegasus 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
2.000.004.000.006.00

AM-6 miles with 4 miles LT. 7th/13th o/b.  Legs are starting to feel really fresh with the lower mileage this month.

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
2.008.000.000.0010.00

AM-10 miles with 8 at MP. 94th/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
8.003.002.000.0013.00

PM-13 mile progressive run. Warm out this afternooon which was kind of nice so I donned my racing shades and went shirtless half the way. Kinda scary I know..

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 20, 2016 at 15:56:59 from 24.10.247.181

Never pass up a chance to stock up on Vitamin D.

From steve ash on Sun, Mar 20, 2016 at 16:50:32 from 67.2.61.218

Yup. El Nino seems to be taking a nap lately..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles at 7-7:30/mi pace. Stretching and core afterwards.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles easy-medium. 6:30-7:25/mi. 

Nike Pegasus 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
6.003.000.000.009.00

AM-9 miles progressive Union/13th east o/b.

 

Nike Pegasus 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
3.000.002.000.005.00

AM-5 miles with the last 2 at 6:05 and 6:10. 7th/13th o/b.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles at 7:40-8:19/mi.  Easy jog most of the way.

 

Nike Pegasus 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
6.000.004.000.0010.00

AM-10 miles with the last 4 at 5:57-6:10/mi pace.  Hills..

Nike Pegasus 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 7:15/mi avg with a faster quarter at the end in 1:18.Time to cash in my birthday gift card and get some new trainers. Starting to feel the road now in the ones that I have.

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
4.000.000.000.004.00

AM-Easy 4 miles at 7:30-7:46/mi pace. 7th/Union o/b.

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 3x mile with 4 min rest interval. 5:28, 5:32 and 5:26. Tough with all the crosswind this morning.

Nike Pegasus 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. No watch.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles at 7-7:30/mi pace. 4 at 7:10-7:20.

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
6.000.000.000.006.00

AM-Easy 6 miles. (43:08).  Nice and sunny out this morning. Spring is just around the corner.

Nike Pegasus Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Apr 01, 2016 at 10:30:37 from 163.248.33.220

Spring is right now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

AM-6 miles with 4 x 800m on a 1 minute jog float. 2:39, 2:37. 2:31, 2:40.

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
7.000.000.000.007.00

AM-7 miles easy. 8:00/min/mi. BST

 

Nike Pegasus 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
7.002.000.000.009.00

AM-3 miles easy jog on 7th.

PM-6 miles easy-medium up and down Union.

Nike Pegasus Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 miles up to 13th and back.

PM-Easy-medium 6 miles at lunchtime.

Nike Pegasus 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 on 7th/86th. o/b.

Nike Pegasus 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
7.001.000.000.008.00

AM-8 miles. First 4 at 7/min pace after warm up mile. Last at 6:30-36 with one mile in 6:11.  Out here with family in apple country out and around Wenatchee WA this week.

Nike Pegasus Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles on the Ancient Lakes trail area in Washington. No watch.

We had an awesome Italian dinner with extended family the night before. When you combine that with the beautiful weather and super clean country air, it just made for a really great run. I could have easily went farther and really wanted too, but our schedule just wouldn't permit it. 

No obnoxious farm dogs to contend with this time which was definitely a bonus..

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 with random surges at 5k effort. Definite change in altitude compared to Washington.  Post recovery meal consisted of cheese and Honey Crisp apples which were the size of a softball. You don't see these apples very often in Utah if ever...  From what I'm told most of the crop is now exported to Japan and the remainder is priced as high as three dollars a pound here in the states. However I was lucky enough to get a bushel roughly.  Time to go get some carmel:)

Nike Pegasus Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jason D on Thu, Apr 14, 2016 at 22:54:44 from 68.80.27.222

I know we have had an honey crisp apple conversation before, which says a lot about how long I've been on FBR or our interactions, Steve, but I guess this is another one :-)

I've said it before but it is my favorite apple. Something I didn't mention . . .

I've seen them as high as $4.99 in the grocery store. In fact $3 a lb is a pretty solid price from where I have lived. Even in Indiana they were $2.99 I think (and they came from Michigan) sometimes $3.49 or $3.99.

I believe I paid $1.99 at Reading Terminal Market here in Philadelphia last fall or the one before that (super cheap but a bit of a train ride for me).

From Jason D on Thu, Apr 14, 2016 at 22:56:45 from 68.80.27.222

http://woodtv.com/2014/10/10/why-honeycrisp-apples-are-so-expensive/

From allie on Fri, Apr 15, 2016 at 08:36:14 from 24.99.46.55

honeycrisps are so high maintenance. and so delicious. i've never seen them under $3/pound, even when it's prime apple season!

enjoy your bushel.

From Rob Murphy on Fri, Apr 15, 2016 at 15:34:27 from 163.248.33.220

I was a produce clerk for 2 years (it's what I'm best at actually) and I don't know what a honey crisp apple is.

From steve ash on Fri, Apr 15, 2016 at 18:21:05 from 67.2.51.118

It's a fairly recent hybrid between I think Granny Smith and another variety of apple. Don't quote me though.. Lets just say it's as close to Nirvana in the apple world as you can get minus the carmel..

From steve ash on Fri, Apr 15, 2016 at 18:23:17 from 67.2.51.118

jason-Yes, not surprised in all of the above. Add some cheese and you could easily make a meal out of one of these apples.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-4 miles with 4x1 minute on 1 minute off at 5k/mile race intensity. 7th/rail trail.

Nike Pegasus 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. No watch. 7th/86th o/b.

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
5.000.000.000.005.00

AM-5 miles with 3x 1min/1min off/jog reps at 5k pace.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.001.000.0010.00

AM-10 miles progressive with some speed changes in the middle. (1:09:41)

Stumbled onto some Doc Martin episodes on Netflix earlier this month. I'm hooked.. Did some stretching and pushups/crunches while watching season three.  Being a doctor was a childhood dream of mine.

Not as many pushups as Rob..  However, still a respectable number:)

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.005.00

AM-5 miles with 10x1min/on/off. (33:21) Upper body weights and planks/crunches.

PM-No run. Yardwork and laundry along with other various chores that got behind from last week..  Looking at Deseret News Marathon as a possibility to get motivated again:)  Keep me accountable FRB.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-7 miles up Union and back.

PM-3 miles easy on 7th at lunch time.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Apr 24, 2016 at 20:54:46 from 24.10.247.181

Sorry I couldn't join you. Would you be up for a 1 pm run on either Tuesday or Thursday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

AM-10 miles with 16 x 30 sec on 30 sec off at mile race pace intensity. Threw in a last quarter going slightly downhill at 72 sec pace.

Reebok Running Shoe 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
10.008.000.000.0018.00

AM-18 mile long run up and down 94th/Wasatch blvd.

Reebok Running Shoe 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
6.006.000.000.0012.00

AM-12 miles up and down 94th/Wasatch.

Reebok Running Shoe Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 mile jog.

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles steady state.

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
4.008.002.000.0014.00

AM-Medium long run up and down Emigration canyon.

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

AM-Easy 5 mile jog recovery.

Nike Pegasus 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 up Union and back.

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
2.006.002.000.0010.00

AM-10 mile progression run with the last 2 miles at 5:48/mi. No incline. Bumped into an old friend from the blog this morning at Starbucks:)

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 6 miles. No watch.

PM-4 miles this afternoon. Ran into an old crow on the way back which was not in the least intimidated by me. Raised his wings in a rather rude and defiant gesture as I jogged by.   I suppose I wouldn't make for a very good scarecrow..

Reebok Running Shoe 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
6.008.002.000.0016.00

AM-16 miles with alternating efforts. Did some high knee and back kick drills during warmup and then took off towards Sunnyside ave. Pushed it pretty hard at the zoo turnoff in the closing miles so I'll probably feel that for a couple of days.. Planted a couple of bottles along way though which really helped. CD at SHP and then dashed home.

Reebok Running Shoe Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles easy. No watch.

Reebok Running Shoe Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy-medium effort.

Reebok Running Shoe Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AM-10 mile steady state progression run. 75-85% mhr. Tired from work last night. Lots of walking, lifting and bending constantly in addition to not getting to bed till 1 in the morning. Blue collar cross training I guess.

Reebok Running Shoe 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 4 miles on the mill. (30:04).

Reebok Running Shoe 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
10.008.002.000.0020.00

AM-20 mile long run with 10 mile canyon progressive tempo. Borrowed this from Sasha's arsenal of workouts. Very effective but will definitely put you in the hurt locker if not done correctly.

Reebok Running Shoe Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sat, Jun 04, 2016 at 15:36:33 from 24.99.46.55

nice

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles easy. Legs were heavy which was expected. Recovery run days suck..  I almost think I should have taken the day off.

Reebok Running Shoe 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 easy with some high knee and back kick drills. No watch.

Slept almost nine hours last night. Wow I haven't slept like that since I was a teenager.. Felt great though and was evident on the road today.

PM-5 miles easy-medium after work last night.

Reebok Running Shoe 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
7.000.000.000.007.00

AM-7 miles easy pace. Not much else to report just miles in the bank.

Reebok Running Shoe Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

AM-10 miles with intervals.

Reebok Running Shoe 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 mile recovery jog.

Reebok Running Shoe 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 4 miles late morning. Picking up the pace in the end miles at 6:44, 6:29. Love my el cheapo Reebok black running shoes. Not bad for thirty bucks.. Especially the way I wear through them.

PM-Easy 4 miles with 8 x 20 sec accelerations and stretching this afternoon.

Reebok Running Shoe 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
4.006.000.000.0010.00

AM-10 miles with 8 at steady state/MP. 6:08-6:22/mi.

Reebok Running Shoe Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 miles around 7-7:19/mi pace. Wife brought home a huge piece of cake for me from church and I almost caved.. Other than the pizza I ate last night I've really cleaned up the diet this last while. Lots vegetable oriented dishes with beans or fish. Oats and eggs for breakfast today.

Reebok Running Shoe 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
8.004.000.003.0015.00

AM-9 miles with 30/30s. Last 4 miles at MP effort.

PM-6 miles easy after work.

Reebok Running Shoe 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
8.000.000.000.008.00

AM-8 miles. No watch.

Reebok Running Shoe Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ben VanBeekum on Tue, Jun 14, 2016 at 16:37:58 from 199.190.170.29

What's coming up? Any races that you have your eye on?? Looking good as of late.

From steve ash on Wed, Jun 15, 2016 at 08:31:01 from 67.2.30.229

Ben thanks. It's been over a year and I'm not getting any younger or faster I guess.. Maybe slower:) Local circuit 5k or Sandy City looks fun. Deseret News Marathon same but that would be more for fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy recovery. 7-7:42/mi. A little fast for a recovery run however it was short and sweet.  A bit windy though and from what seemed like six  different directions at times.

Listening on the radio about a study undertaken by 23 scientists on how very hot beverages consumed at or above 141 degrees farenheit can be considered carcinogenic now? ie-cancer of the esophagus. Hmm.. That is pretty hot . I do like my coffee but maybe not that hot.. What can we enjoy without worry or guilt anymore?  Going to dig a little deeper into this though.  First stop at Doug Wright show facebook page.

Reebok Running Shoe Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Jun 16, 2016 at 19:06:30 from 24.99.46.55

i can believe that, but i'll drink it anyway. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.004.000.0016.00

AM-12 miles up to Wasatch and back. No watch. Just went by feel and effort. Really gorgeous day..  Relatively mild with just a little wind to stay cool.

PM-4 miles easy after work. Felt ok and much better than morning recovery runs. I have to say though we have some shady looking characters out at night lately.  Welcome to Summer folks..

Reebok Running Shoe 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
6.000.000.000.006.00

AM-Easy 6 miles recovery. No watch.

Reebok Running Shoe 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
13.008.000.000.0021.00

AM-16 miles with 8 at MP.  Split the workout between road and club treadmill for less impact this time. 6:10-6:30/mi with incline changes. 0-2%. 8mi wu and cd at 7-8/min pace. Felt like dog crap at times on this workout. Mainly because of not eating enough and burning extra calories at work.

PM-5 mile shake out late evening. Still a little toasty out here.

Reebok Running Shoe 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
4.000.000.000.004.00

AM-Easy 4 miles with some form drills and usual morning stretch.

Reebok Running Shoe 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 mile easy jog.

Reebok Running Shoe Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-5 miles easy. treadmill.

PM-5 mile afternoon run. 94 degrees but tolerable with the breeze.

Reebok Running Shoe Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.001.006.00

AM-6 mile progression run. Last 3 miles from 10.4 - 11.2 on the treadmill. Amazing how much speed we lose as we get older.. Being slightly dehydrated didn't help either.

Reebok Running Shoe 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

Easy 4 mile recovery treadmill. 7:30-8:30/mi.

Reebok Running Shoe 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 6 miles easy jog/run. 82 F.

PM-Easy 4 mile walk/jog before work.

Reebok Running Shoe 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
9.000.004.000.0013.00

AM-10 miles with 2x2 mile at half-10k pace effort. Mile jog recovery.

PM-3 mile shake down. Cut the run short because the wife called me back home in order to make an appointment with a window company. Undertaking some rennovations right now starting with windows and carpets.  Oh joy.

I think I need to sit down now for the estimate..

Reebok Running Shoe 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. Went to church.

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-6 miles at 7-7:30/mi pace. Need to get the mileage back up this week.

PM-7 miles easy jog after work. No watch.

Reebok Running Shoe Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles late morning. No watch. 7-7:30/mi range.

Reebok Running Shoe 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
9.004.004.000.0017.00

AM-12 miles with an 8 mile MP/LT wave tempo segment. No watch. Went by feel and effort.

PM-5 miles late afternoon. Took it pretty slow for the most part.

Reebok Running Shoe 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
6.000.000.000.006.00

AM-Easy 6 mile jog with a few pickups.

Reebok Running Shoe Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.001.754.00

AM-4 miles on the road with pickups. I had some second thoughts today about racing one of the big 5k events on the 4th. They were short lived however.  Lacking motivation I guess..

Reebok Running Shoe Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Fri, Jul 01, 2016 at 18:03:35 from 24.10.247.181

I'll be doing the Sandy Classic. 7 am. Fun!

From steve ash on Sat, Jul 02, 2016 at 10:07:43 from 67.2.30.229

Struggling with not just desire but injury. Always something it seems. I hate to even mention it at all as it just looks like an excuse. I don't like it when runners make excuses for performance or whatever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy on the mill. (46:11) My mileage has been a struggle to keep up for the last two weeks. Mainly because of some nasty left calf strain that came on right after I decided to race again. Aagh!!  Is it coincidental that I get injured at the same time of year? Right after Draper Days 5k in 2013 I had an ugly upper hamstring pull that took me almost two years to completely resolve. That one caused by trying to escape out of a start chute that was way too narrow for the number of entrants involved. This one because of a leg discrepancy issue which I have tried to solve with weights but without much success. This situation is getting really old along with my body.. What to do?

Reebok Running Shoe 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. No run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Union Park Stake July 4th Celebration (3.35 Miles) 00:19:34, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.356.35

A fun low key 5k type of run with really good people and a good breakfast afterwards:) 

Spent the rest of the day on the BBQ and watching the HBO miniseries "John Adams."

Reebok Running Shoe Miles: 6.35
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 recovery jog.

Reebok Running Shoe Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-12 miles easy. Slow as the mileage is going up a bit while keeping harder workouts pretty much the same.

Reebok Running Shoe 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
6.003.003.000.0012.00

AM-12 miles alternating steady/LT.

Reebok Running Shoe 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
18.000.000.000.0018.00

AM-13 miles. 7 on the road and 6 on the mill for better recovery from yesterday's run. First half very easy on the road at 7:30-8/min pace. Last on the mill around 6:40-7:30/min/mi. Jog home. Stretch and usual push-up/crunch routine. Form drills tomorrow maybe or short hill sprints.

PM-5 miles in heat and wind. I guess it was sort of easy..

Reebok Running Shoe Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.004.000.0015.00

AM-15 miles MP/LT. Warmish and ugly at times..

Reebok Running Shoe Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles easy jog early this morning. Slept like a rock last night and only a bit sore. Always good news for this aging body.

PM-No run. Started a new radio restoration project. This one is going to be really fun:) Circa roaring 1920's..

 

Reebok Running Shoe 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
4.500.000.001.506.00

AM-6 miles with 6 x 400m/ 82, 80, 80, 81, 83, (69-downhill) 1 min easy run recovery.

Under Armour Black Micro 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
4.000.000.001.005.00

AM-5 miles with 5 x 1 minute/on/off. Untimed.

Under Armour Black Micro 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
3.000.000.001.004.00

AM-4 miles with 1 mile in 5:28. Early this morning and cool out.

Under Armour Black Micro 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
3.000.000.001.004.00

AM-4 miles with 2x1 minute on/off. 800m in 2:39.

Under Armour Black Micro 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
3.000.001.000.004.00

AM-4 miles with strides.

Under Armour Black Micro Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Draper Days 5k (3.107 Miles) 00:17:42, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.1110.11

Great to get back into this again. I almost forgot how fun this was:)

So when is the next one?

Under Armour Black Micro Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RileyCook on Sat, Jul 16, 2016 at 20:16:34 from 73.52.134.194

Nice race, and yeah you should come out more often!

From allie on Sun, Jul 17, 2016 at 15:05:31 from 24.99.46.55

the next one is des news. go for it. :)

nice race, steve.

From steve ash on Sun, Jul 17, 2016 at 16:54:15 from 67.2.193.93

Allie.. Set myself up for that one didn't I:) Very tempting to run mainly because of the course and history of the event. However, I'm thinking that rebuilding base and shooting for TOU/SGM might be a better option. Just not enough mileage and quality long runs to take on the Des News course yet..

From Rob Murphy on Wed, Jul 20, 2016 at 11:30:12 from 24.10.247.181

Nice job Steve. Wish I could have been there.

Do the Des News 10k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles. Felt great considering I ran a 5k yesterday. Wanted to go more but was running late for church. Beautiful morning..

Under Armour Black Micro 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
15.000.000.000.0015.00

AM-10 miles with some at the park on the grass.

PM-5 mile jog late afternoon.. Took the camelback with me this time.

Under Armour Black Micro Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-12 miles steady state with 6 on the road and 6 on the treadmill. I don't know where I sweat more, the treadmill or outside.

PM-4 mile jog after work. Still windy in places going out.

Under Armour Black Micro Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ben VanBeekum on Tue, Jul 19, 2016 at 11:24:28 from 67.128.146.68

Great miles so far this week. Keep it up. 5K motivate ya a little bit??

From steve ash on Wed, Jul 20, 2016 at 09:22:45 from 67.2.193.93

Thanks, I like to think it did:) Just need to be smart with the training now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miles on the parkway and 7th.

PM-Easy 5 miles late evening. o/b. 7th.

Under Armour Black Micro Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy- medium. Hot.. Quarry loop.

Under Armour Black Micro 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
7.006.002.000.0015.00

AM-10 mile MP/LT progression run with long hills.  94th/o/b. Went by feel and intensity.

PM-5 miles before work. Hot as H double toothpicks.. I was going to do it afterwards when it's a little cooler out there. I'm not sure which is worse these days however. Running at midnight in the hood? Or at hundred degree heat in the hood?

Under Armour Black Micro 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 mile depletion run with 5 at sub marathon pace on the return. Really pleased with this training week even in spite of the heat. Sub 2:45 at TOU seems a realistic goal now.

Under Armour Black Micro 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
12.004.000.000.0016.00

AM-16 mile long run with the last 4 miles at MP.  Out and back twice in order to stop for powerade at home. Tough run today but at least it was a bit cooler.

PM-No run. Just got through listening to Donald Trump's speech at the RNC. I'm thinking this is going to be a write in this time..

Under Armour Black Micro Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 24, 2016 at 09:47:31 from 24.10.247.181

It was beautiful out there this morning! I hated to waste a perfect Sunday morning because of the race tomorrow. It sucks when the 24th falls on the 25th :-)

From allie on Sun, Jul 24, 2016 at 13:47:19 from 24.99.46.55

i love it when pioneer day is on sunday because you get the pioneer day triple dip celebration on saturday, sunday, and monday

From steve ash on Sun, Jul 24, 2016 at 14:57:08 from 67.2.193.93

I don't mind. I just wish my neighbors would put their fireworks to bed at a reasonable time..

From Rob Murphy on Sun, Jul 24, 2016 at 18:48:25 from 24.10.247.181

He's an angry elf!

From steve ash on Mon, Jul 25, 2016 at 09:29:34 from 67.2.193.93

I just can't drink the Kool-Aid and vote for either candidate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 mile recovery run. No watch.

Under Armour Black Micro Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 8 miles in the park. no watch.

PM-Easy 4 mile jog after work. Late..

Under Armour Black Micro Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-7 miles on the parkway trail. Boring and just plain hot.

PM-5 miles after work 10th east loop with some on our condo common.

Under Armour Black Micro 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
14.008.000.000.0022.00

AM-12 miles with 5 mile aerobic test on the mill. Remainder on 13th/7th. 

PM-10 miles easy to empty the tank.  Lots of gatorade and water the rest of the evening..

Under Armour Black Micro Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles steady with 8x20 second strides for leg speed at the end. More stretching than usual today.

PM-4 miles easy-medium. 102 degrees out:)

Under Armour Black Micro 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-10 miles with the last 2 at 6:18-6:22/mi.

Under Armour Black Micro 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
12.006.000.000.0018.00

AM-18 miles out to the Porter Rockwell trail and back in the heat. Last 6 at MP intensity. Wow 44 ounces of gatorade and sprite never tasted so good..

Under Armour Black Micro Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 31, 2016 at 16:18:13 from 24.10.247.181

Nice Sunday jaunt. The PR is better than running on the roads.

From steve ash on Sun, Jul 31, 2016 at 17:09:43 from 67.2.58.87

Yes it was a really nice Sunday jaunt:) I had to stop at the local Harmons for Gatorade with 5 miles to go. I felt like I was going to die at that point..

From Jon on Sun, Jul 31, 2016 at 19:13:48 from 96.33.87.148

Sugar water sure has revival powers, especially when hot and thirsty!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles easy recovery run.

Under Armour Black Micro 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
8.000.004.000.0012.00

AM-7 miles with 4 mile MP/LT progression toward the end. Sub six definitely feels more comfortable lately.

PM-5 miles easy-medium before work this afternoon. More heat training I guess..

Under Armour Black Micro Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles on the parkway/7th.

PM-6 mile jog before work. No watch.

Under Armour Black Micro 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
10.005.000.000.0015.00

AM-10 miles up 9400/13th/ob. Much cooler this morning and the heart rate at MP pace definitely reflected it.

PM-5 miles easy after work. Time for a headlamp especially with the lack of streetlights in my area.

Under Armour Black Micro 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
7.003.000.000.0010.00

AM-7 mile steady state run. Did some drills and pickups on the grass common to practice form and footstrike. Also working on getting the hips straighter and developing more of a mid-foot strike placement. Overall just trying to be more aware of better running economy.

PM- 3 miles before work. No time for more.

Under Armour Black Micro Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

AM-13 miles with LT intervals. union/94th/7th.

Under Armour Black Micro Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 mile jog to the local big box and back. Time to take a mileage cut back week..

My son made meatloaf with seasonings composed of oregano, chopped garlic, turmeric, (powerful antioxidant  from what I'm told.) onions and parsley.  He's a born chef. Talk about a recipe for torn muscles..

Under Armour Black Micro Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Aug 07, 2016 at 11:57:35 from 24.10.247.181

I planned to do 15 to 20 miles yesterday and pulled the plug at 5. Went home, popped open a beer, and watched the Olympics.

From steve ash on Sun, Aug 07, 2016 at 20:35:46 from 67.2.58.87

That's the best option on occasion. Especially as we are getting older:) We take ourselves too seriously at times..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy. Backing off things until I feel some legs come back.

Under Armour Black Micro 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 mile easy jog/run.

Under Armour Black Micro 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

A friend of mine from high school as well as SLCC passed away yesterday. He was a huge help on many of the assignments and projects we had. I just wish I had kept in touch..  He was also a runner like us. Life is short people, live the best you can and enjoy every moment out there. Something for this guy to start living up to better. 

Under Armour Black Micro Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 mile jog at SHP. NO watch.

Under Armour Black Micro 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 mile with the last 3 around 6:40/mi pace. 7th/13th.

Under Armour Black Micro Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.006.000.0016.00

AM-Out to Porter Rockwell trail from home o/b. Last 4 miles at 5:43-5:46/mi. Saw the ballon launch overhead on the way out. Pretty cool sight. I only wish that I would have had my phone to take pics.  What a run..

Under Armour Black Micro Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sun, Aug 14, 2016 at 19:37:31 from 71.72.159.140

Is the balloon launch a yearly thing there? Nice speed!

From steve ash on Sun, Aug 14, 2016 at 19:58:24 from 67.2.58.87

Thanks, Not sure about the balloon launch being a yearly thing. I only wish I had known about it to take pics:) One guy actually waved to me as I went running by.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile recovery jog. No watch.

Hoping now to finish my book titled; "Brave Companions" by David McCullough. Fascinating compilation of short biographies and their influence not only on the history of America, but also each other.  I really enjoyed this one:)  You can hear McCullough's voice and narrative in every page..

Under Armour Black Micro Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-Easy 5 miles on 7th o/b.

Under Armour Black Micro Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM-10 mile steady state run at SHP. Last loop in 11:45. Not bad.

Under Armour Black Micro 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 with some pickups at the end for turn over.

Under Armour Black Micro 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
8.000.004.000.0012.00

AM-7 miles with 4 miles of hill surges up 94th. Grueling to say the least.

PM-5 mile recovery jog.

Under Armour Black Micro Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles easy on the parkway trail.

PM-4 mile jog on 7th late after work. Nice and cool for a change..

Under Armour Black Micro 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
7.005.000.000.0012.00

AM-12 miles with a 5 mile pickup at the end. Felt ok but could definitely feel some stiffness so I pulled the plug on going long and cut it back.  Don't want risk things being so close to the HTC relay this week.

Under Armour Black Micro Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Tue, Aug 30, 2016 at 20:29:10 from 71.72.159.140

Smart running. Good luck on the relays. Thanks for the book review! I am a history nut when it comes to Revolutionary period specifically - but its all interesting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles easy. Last two picked up the pace around 6:30-47/mi.  Considering the previous two runs were around LT or just below, this gives me a good indicator of what my marathon pace would be on a flat course.  As long as glycogen stores hold out I should be able to run sub 2:50 at TOU.  No promise however..  Longest long run was 19 miles with the most being around 13-16 all be it with MP quality.

Considering I just completed Hood to Coast with four legs just recently I'm not sure if this is folly and wishful thinking..  Legs are not tired, but nonetheless do not feel snappy either.. Last 5k was at Draper Days was timed at 17:42.  Best guess avg mileage for this year around 60-65 mpw.  What are your thoughts FRB?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Top of Utah Marathon (26.21 Miles) 02:58:25, Place overall: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.210.000.0026.21

Early AM- What a race..  Not my fastest by any means but definitely the most interesting and enjoyable for sure:)  My hat is off to Keith Andersen for teaming up with me in the last miles to keep things going.  Nothing like conversation and some light humour to keep the spirits up in the closing miles. Thanks Keith:)  Also had the privilege to run with some of the women in the middle miles.  And then there was Katie Thompson, she was having a great race:)  At somewhere around mile 16 after some discussion about her competition and how she was feeling, I told her that I needed to back off and she needed to push ahead and catch her competition. Catch them she did.. Way to go Katie!  

I really so desperately wanted to quit at mile 21 and was convinced that I was out of the money. But something told me No! You are not going to quit Steve.. You need to finish this race. The outcome doesn't matter..  Just finish ok?  I managed to do that somehow and I'm not totally sure why.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Sep 20, 2016 at 18:11:15 from 24.99.46.55

i was happy to see your name in the results. nice job. :)

i hope that race can survive.

From steve ash on Tue, Sep 20, 2016 at 18:51:59 from 67.2.30.17

It will.. This is one of the best in Utah.

From steve ash on Tue, Sep 20, 2016 at 19:08:35 from 67.2.30.17

Get down here Allie if you get the chance and show them what this race is about:)

From Rob Murphy on Tue, Sep 20, 2016 at 20:58:16 from 24.10.247.181

Way to mix it up Steve. One of the things that's keeping it fun for me is that I can always find something positive in every race.

From Steve on Tue, Sep 20, 2016 at 22:44:46 from 66.87.126.148

Yes you did it! I live Keith. We took triathlon 101-104 together in college. Three straight semesters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 10 mile jog this morning. Probably around 8/min-7:30 pace. Definitely felt the pickup at the end.

 

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

AM-Another base builder. Easy 10 miler at 7:30-8:30/min mile. Sandy Parkway Trail.

 

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

AM-4 mile jog up 7th/Union.

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 up and down 9400s/7th.  Felt crazy tired this morning for some reason..

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

AM-4 miles at 8-7:30/mi on the treadmill.  Just rebuilding the aerobic base and fat furnace is the goal now. Pretty sure that was one of the contributing factors in last Saturday's underperformance.  

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

AM-10 miles with 8 on the treadmill and 2 on the road. 7:30-8:00/min/mi. Mostly 7:30ish. 

 

 

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-6 miles with weights at the gym.

Took a mile walk with the boys after school.  Trying to get them into taking ski lessons this year in order to keep them active. And also open to the possibilities of sports and active outdoor life.  

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 on the mill at the gym. Lower body weights and crunches. 

Under Armour Black Micro Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Off.

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

AM-12 miles easy aerobic. 7th/13th east o/b. Amazing fall running weather this morning.

Under Armour Black Micro Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Did upper body weight work out later at the gym.

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-Managed to swing 4 miles today. Now that I'm a month out from TOU it's probably time to start training. It was good though to take a break away and do something different for a change.

Under Armour Black Micro 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. Really warm out this morning. The wind got a little crazy at some points..

Under Armour Black Micro 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
5.005.000.000.0010.00

Ten miles on the parkway trail.  7th east loop. Tailwind coming back was a nice boost.

Under Armour Black Micro Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM-10 miles steady. 7th/13th up to Dimple Dell.

Under Armour Black Micro 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. Union/heights. o/b.

Under Armour Black Micro 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. Picked up the pace on the last mile at 6:57.

PM-No run.

 

Under Armour Black Micro Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-10 miles easy-steady state. 75-80% mhr.  7th/9400s o/b.

Under Armour Black Micro Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-7 miles Union/7th  Felt smooth and easy this morning for some reason.

Reebok Running Shoe 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
1592.85270.71107.0036.212006.77
Nike Pegasus Miles: 949.10Reebok Running Shoe Miles: 442.35Brooks T-7 Miles: 10.00Under Armour Black Micro Miles: 453.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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