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January 2017

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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
1006.80156.2560.006.001229.05
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. No watch.

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 road treadmill split.

PM-6 miles treadmill/road split.

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-8 miles total with some on the treadmill and the road.  Did some heart rate monitoring the old school method and went home.  Shelving the beer and upping the iron intake since Thanksgiving has made a difference. 

PM-13 mile progressive steady state run.  9 miles at 7-6:04/mi with .5-1.5% incline on the mill. 4 mile wm/cd on the road.  Got in early this evening and managed to avoid the crowd.

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.  Treadmill just didn't seem appealing this morning. Need to run more road mileage and less tready now as race season approaches.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

AM-10 miles treadmill split. 6:30-7:30/min pace. About 6:51 avg on the mill. 

PM-10 miles with 6 on the mill at 1.5-2% incline. (36:51) Tired this afternoon..

 

 

 

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

AM-5 mile easy jog. 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
8.000.000.000.008.00

AM-Easy 8 miles. 7th o/b. Caught a cold so I'm staying away from the gym for a while.

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

AM-6 miles easy. 7th/ob.

PM-5 miles easy jog. 7th o/b. Stopped at Dollar Tree on the run for M@Ms:)  Lots of empty calories lately with all the miles..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

AM-4 miles with pickups at the end. Nasty chill off the wind so I cut the workout short. 

PM-Big zero with mild fever and aches. Feel like warmed over death.

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 slow jog. Good thing it's a cutback week. Shorts today no joke!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

AM-6 miles easy jog. 7th/o/b.

PM-6 miles on 7th/13th o/b.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

AM-16 miles. 7th/94th/bench.  

PM-5 mile jog. Union. Windy and rainy but I'll take it instead of snow any day.

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 with 4 on the treadmill at 7-7:09/mi pace.

PM-Easy 4 mile jog. No watch. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.504.002.000.0020.50

AM-15.5 mile progression tempo. Six miles at 6:15-5:27 on the mill. Remainder on the road.

PM-5 miles high aerobic. 7th/ob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM-14 miles easy at 7:30-8/min pace. Up to the bench and back. 

PM-8 miles easy. 7:34/avg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM-Easy 5.6 mi jog this morning. 7:30-8/min pace.

PM-Easy 5 mile jog with pickups at the end.

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

AM-6 miles at 7-8/min pace. No watch.  

PM-6 miles easy. TM/ 7- 7:30/mi pace.

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

AM-10 miles with six at steady state effort. Time to start adding some hill training and long intervals.

PM-7 miles easy.  Tired this evening..

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

AM-6 miles with the last 2 a bit faster. Felt good early this morning for some reason.

PM-6 miles on 7th. 1.5 with Aaron and 4.5 on my own.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.508.002.000.0026.50

AM-Long run with 14 on the roads and 6 on the treadmill. At the end were 8x400m downhill intervals @ 76-81sec with jog up recovery by home.  Trying to condition tired legs to run fast in the closing stages of a marathon.  This could take a few days to fully recover from..

PM-Easy 4.5 miles on t-mill. 7:30-8/min mile.

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

AM-6 miles t-mill with .5 on the elliptickle to warm up with. 7-8:30 pace.

PM-6 miles easy recovery on 7th o/b. No watch.

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

AM-6 miles high aerobic with 6x30 sec strides after.

PM-4 miles easy? Cafe Rio was trying to make a comeback. Sweaty and gut wrenching..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.504.004.000.0021.50

AM-17 miles with uphill surges and a downhill MP run.  The wind at 25-30 mph going out was something else today.

PM-4.5 mile shakeout run on the treadmill. (29:47) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

AM-10 miles easy SHP. No watch.

PM-6 miles steady state-MP on the mill. (38:41)  Felt really good tonight for some reason. Different scenery today definitely helped change things up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

AM-5 miles easy-steady state. 

PM-6 miles on the mill steady on the mill. (38:21). 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

AM-Easy-medium 4 miles treadmill. (26:31)

PM-Easy 4 miles on the mill again. (31:11)  Took it easy overall today. Sleeping like dirt lately along with tired legs tells me it's time to pull back on the training.

 

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 on the mill. (35:37)

PM-7 miles easy this evening. 7th/13 o/b. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

AM-6 miles easy mill. (44:21).

PM-7 miles JRP/94th easy-medium.  Missed the old trail so I went out for some miles on the parkway. Enjoyed the solitude and absence of crazy drivers for once. Really beautiful evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

AM-4.65 miles treadmill in 30 minutes and loose change. Snowgeddon has arrived this morning..

PM-4.35 miles at the gym by Kim's work. (30:06) Running late to pick her up unfortunately so had to cut it short.  Another 9 miles later on the road to go back and pick up my watch I left on the treadmill!  Fortunately it was still there:) Wow, if I lose any more weight I'm going to need a smaller band or a new watch..

 

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-5 miles treadmill. (34:38)

PM-5 miles easy 7th/13th. o/b.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.002.000.000.0019.00

AM-4 miles (25:17) on the mill. Felt ok.

AM2-6 miles on 7th o/b. Just jogged easy.

PM-9 miles t-mill and road. 6:56 avg 1.5% incl on the mill.

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

AM-12 miles with hills. Weights and stretching. 

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.000.0015.00

AM-10 miles with LT run. Crosswinds plus hills made it challenging not to mention accumulated fatigue from all the mileage lately.  In other words it sucked.. Got it done though.

PM-5 miles easy recovery jog on the mill.  Slow..

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 in the wind. The last half of the run was easy recovery effort at least. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 05, 2017 at 19:51:12 from 24.10.247.181

Crazy weather. Snowing here now.

From steve ash on Mon, Mar 06, 2017 at 12:38:42 from 67.2.93.37

I almost went out until I saw a tree branch snap..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy 5 mile jog. Union loop ext. Took it pretty easy this morning.  The goal is to recover the legs, cut mileage a bit and start the next phase of training.  Some speedwork, more LT oriented workouts, hills, etc.

PM-5 miles treadmill. (33:04) 1% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

AM-6.5 miles on 7th/state extension. Last 2.5 in (16:34). Out running errands on foot today. Saw a thread on Letsrun the other day where a guy asked if it was socially unacceptable to jog or walk everywhere as a form of transportation.  I don't know why I still go there.. They do have some entertaining threads from time to time though.

PM-14 miles on 7th/Sandy bench. The weather looks to be amazing for the next two days. Pack your things old man winter it seems spring will not be that far behind.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Mar 07, 2017 at 12:37:36 from 71.56.28.146

errand running (and commute running) are efficient! plus it saves gas, reduces car emissions, and gets you moving instead of sitting.

win win win win

i don't see anything "socially unacceptable" about it...unless you commute run to work but never shower or change clothes, or you drip sweat all over the fresh produce in the store. :)

From steve ash on Tue, Mar 07, 2017 at 22:15:05 from 67.2.93.37

Yes, less car emissions are something this state could definitely benefit from.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-Easy 6 miles. No watch.

PM-Easy 7 miles.  Awesome weather this evening. Only 60 degrees and a little wind.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.206.004.000.0020.20

Long run with 10 miles MP and hill surges. Did the workout coming out of Draper on a reverse loop. This route gave me some pretty decent climb without being overly steep and sending me into anerobia:)  Stopped for water and vpb before the start of the quality segment. All in all a pretty decent day except for the wind giving me resistance on the way back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Thu, Mar 09, 2017 at 15:42:46 from 141.221.191.225

Great workout and week of running!

From steve ash on Thu, Mar 09, 2017 at 16:40:04 from 67.2.93.37

Thanks Jeff. If you ever find yourself in Utah let me know and we'll go for a run. Have some pizza and beer afterwards:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- Easy 5.5 miles with some slight pickups.  Feels like early June today..

PM-No run.  Feeling rebellious I went to the cornerstore and picked up some Stella Artois while pouring over some past running logs.  In this state if you are Mormon it ranks right up there:)

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 some accelerations at the end.  As usual focused on stretching and may go in for some weights later.  The weather was awesome and lately has given me the fever for a spring race. Salt Lake Marathon? Ogden?  I have a feeling the weather for Ogden is due for a change this year. Sunny and warm hopefully like the last time I ran it.

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 with pickups in the middle. 

PM-4 miles easy jog. No watch.  

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

AM-6 miles easy.  7th/Union. Cutting miles now this week and regrouping. Hoping maybe to have some legs by tomorrow or Thursday for a speed workout of sorts. 

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.

PM-No run. Out on a new job interview and search.

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 high aerobic with some hills.

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

AM-6 miles easy. No watch.

PM-No run. Busy replacing some plumbing fixtures and other miscellaneous stuff.

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 with some pickups and stretching. Headed out for some more later.

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.  (30:11)  Spring cleaning and painting made for another fairly productive day. Glad I got this honey do list out of the way finally.  Well.. mostly.

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 with the last 3 at 6-5:27/mi. on the mill.  Busy lately..  Still running but not posting a lot.  Mainly because of my wife's surgery and other pursuits including; starting a small business repairing and restoring antique/vintage electronics. Interview for a new job tomorrow. Wish me luck:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Wed, Mar 29, 2017 at 18:43:10 from 71.56.28.146

good luck...with everything. hope your wife is recovering well.

From Jason D on Sun, Apr 16, 2017 at 20:14:56 from 68.56.185.92

Best wishes, Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

PM- "Long Run" for 12 miles ending with a pickup in pace to 6:33 and 6:26 on a downhill stretch for the last half mile.  Felt like dog crap in the first 6 miles but after some water at the park things started getting better.  

I remember when 6:30s were easy pace..  

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

PM-5 miles easy after work.  

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.  Just plain busy today..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM-10 miles with some long surges thrown in.  Somewhat windy today.

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

Took today off.  At work plus finishing installation of a new power transformer for a late 1930s radio. I was fortunate to find a unit from our friends in Canada at Hammond Transformer.  Originally designed for use in guitar amplifiers.. With some adjustment in dropping the line voltage it worked like a charm:)   

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.003.000.0010.00

A pretty solid tempo run today in the heat..  Not at all spectacular but the work was there for sure:)

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

Out for 6 miles this morning at a snail pace:)  Yesterday's workout definitely felt in the legs today.  Looking at some ways and nutrition for better recovery.  

    Family headed out for a visit tomorrow with relatives out of state. However having a new job and taking vacation was just not an option this time..  Who knows maybe it will give me some time to catch up on things and possibly get in some trail running:)

   

 

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 for 13 miles with the last 4 miles at steady state to MP effort.  6:30-40ish for the closing miles. 

PM- Easy 4 mile jog around Union and back.  Really dialed this one back with the temps..

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

Easy 6 mile recovery run before church.  Just enough to put a good perspective on the day.

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

Easy 6 miles with a pickup in pace on the last 2 miles.  The plan is to run longer runs around ninety minutes plus at 75-80% mhr three times a week with other days being short and easy.   Back to the Lydiard style of training for a while:)   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Jun 13, 2017 at 21:12:43 from 67.166.78.47

Nice to see you back Steve. Stick around for a while!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles on 9th/7th.

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

Progressive run with the last 5 miles at MP.  Parkway with 7th-20th east extension.  

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

Easy 4 mile jog plus some time on the mountain bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Easy 10 miles with a pickup in pace to sub 6 min the last two miles.  Parkway/7th east.

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

Easy 6 miles on Ft Union/7th east out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.004.000.0012.00

12 miles with alternate efforts.  Draper via parkway/7th out and back.  80 degrees felt somewhat toasty but manageable. Time to change up my runs to something a little earlier i'm thinking.  It makes for good heat adaptation though so thats a plus..

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-6 miles with 4 at 10k effort. 7th/quarry/94th.

PM-6 miles not so easy at 97-98 degrees. 7th/94th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.006.002.000.0021.00

AM-LR for 16 miles with 8 at the end at MP/LT.  Tough run today with 80 degree temp by the end. Draper via parkway and 7th/13th east.

PM-5 miles easy jog.  Super hot this evening..

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

AM-5 miles easy recovery jog. 7th/ob.  Went out on a meditative sort of run and got some insight about where I want to go with the future.  Kind of a mid-life epiphany of sorts you could say.

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

AM-Easy 6 miles.  7:30-8/min pace. 7th/quarry/o/b.

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

Mid-LR for 12 miles. Last 6 at 6:20-6:30/mi.  

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 today.  Sped up to 6:30 pace at the end..  Felt great today and set a good tone before church.  I couldn't help but remembering the words of Jesus;  "The Sabbath was made for man and not man for the Sabbath".  

PM- No run.

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

Easy 8 miles in an hour and change. Saving the gas for tomorrow's steady half.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.005.000.0015.00

Middle LR for 15 miles total. Out to Draper and back via parkway. Union Park easy laps after. Dehydration left the run a little compromised. Still better than the last one though.

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

Easy-steady 10 miles on the parkway o/b.  Saw a big old snake in the middle of the road sunning itself. I don't think it was a rattler.  But wow it still took me a little by surprise and I almost had to change my shorts afterwards..

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 with some speed changes for the last 3 miles. 7th/9400s. o/b.

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

AM-4.5 mile easy jog.  Put some time in on the mountain bike after.  Not sure if it helps my running fitness but it seems to help with recovery and muscle tightness.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.250.000.0020.25

Early morning long run up via the parkway to PRT and back on 13th east into Union Park. Picked the pace up to steady state the last 8 miles and could feel a slight slowdown by 18. Yup.. definitely need more of these runs on the table.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0012.000.000.0022.00

AM-Early morning LR again. 16 miles total. Bonked a little at the end. Parkway/7th/13th/Union/Draper. 

PM-6 miles in the heat.  95 F.  7th/94th o/b.

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 slow recovery jog. Walked part of it to keep the heart rate down.  parkway/state. o/b.

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.  Keeping it no faster than 8/min pace.  I have a tendency to push recovery runs but not today.  Perhaps I'm actually getting older and wiser.  Or just plain slower..

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

AM- 4.5 miles easy.  7th/parkway.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.002.000.006.00

AM-6 miles parkway/7th/ext. Already 90 F this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

AM-10.5 miles with 3 min surges/30 sec recovery.  Parkway/7th. o/b ext.

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 before church at 7:30-8:00/min pace.  Picked up the last quarter downhill in 1:20. 

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 easy jogging. 7th/parkway loop/ext.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

AM-8 miles with a short speed session consisting of 4x800m in 2:36-2:41.  30 sec rest jog.  Too fast but it was low volume so next time I will probably pull down the pace and do more reps. I did it mainly to wake the legs up and gradually start moving into some VO2 max type of workouts.

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.  parkway/7th/ext o/b.

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 with the last two at 6:30-40/mi.  parkway/7th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

AM-4 miles.  Picked up the pace on the last two.

PM-Went for an evening walk with my son and talked about his favorite X-box game.

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-medium.  Last week was kind of a mileage bust..  However I notice that when I listen to the body and not weekly mileage I just plain run better.  And I enjoy it more:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 16, 2017 at 21:04:21 from 67.166.78.47

Same here. I rarely try to force anything anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-10 miles with the last 2 at 6:30-6:40ish pace.  7th/parkway/o/b. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

AM-9 miles on the parkway. Did some grass laps to cool down. 

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

AM-Easy 4.5 mile jog. 7th/parkway.

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-Easy 6 miles. Last two at 6:30-/40/mi.   parkway/7th.

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
10.000.000.000.0010.00

AM-Easy 10 mile walk-jog.  Strideouts 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
5.000.000.000.005.00

AM-5 miles easy-medium effort.  Picked the pace up in the last 2 miles around 6:30-6:44/mi.

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. 7th/parkway/union.  Getting more regular with pushups and core now. It definitely helps.

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 on State and 13th/7th east.  

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. State/Union o/b.  Did some pickups between traffic lights going up 7200s.

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 on 7th/o/b.  

PM-No run.  Made tortilla soup and ice cream for the family:)

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 walk/jog. Union/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
6.000.000.000.006.00

AM-6 miles in the gully trail/7th.

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/walk.  parkway/7th.

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

AM-Easy 10 mile jog up 7th/9th/ob.

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 jog in Lava Hot Springs. Smoky this morning to say the least.  Had a good cup of coffee and conversation at the local java joint with a couple of visitors from Germany.  We talked about running here locally and all of the wildfires in the Northwest.  Took a soak and then went with the family tubing down the Portneuf river.  What a great time..

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

AM-Easy 2 mile walk jog. Worked on pushups and core after. Going up to the pipeline trail on thursday for a hike and a run.

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-12 miles on 7th/13th. Last 4 miles at 6:20-6:30 pace. I was hoping to go and do some trail running tomorrow, but family errands and schedule make it a no go. I'll get up there one of these days..

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

AM-Easy 4 mile jog on 7th/o/b.  Left for Idaho afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM-Steady 6 miles on trails at Ponderosa State Park.  Very beautiful here and the weather was just awesome..

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 progressive around McCall and Payette lake.  Had an elk sighting along the way. No bears though thank goodness!

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 on the bike trail and South Sampson Road o/b.  Leaving for home now:(

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 mile jog up 94th/20th east ob.

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 out to Draper/7th o/b.  7:30-8/min pace.  Threw in some speed changes in the middle.  Usual core and some weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.004.000.0018.00

AM-13 miles on 7th/13th to Draper township. o/b. 

PM-5 mile shakeout recovery with some walking to loosen up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM-Easy 10.5 miles recovery on the parkway/7th. Did some walking and core/stretching afterwards. 

PM-An easy 5 mile jog was in the works for this afternoon.  Feeling beat up both physically and spiritually so no dice.

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

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

PM-Easy 5 mile jog on 7th/94th o/b.

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-Long run with the last 6 at slightly faster than MP. Late morning to afternoon run so the not the coolest. Started out really slow to get the fat furnace going and slowly sped up to 6:20-6:30/mi for the last 6 miles.  parkway/Dimple Dell/Porter trail o/b.

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

AM-10 miles on 7th/13th. 2x4 miles at MP.

PM-5 mile easy jog recovery. 7th/10th o/b.

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 recovery at 8-8:30/mile. Went for 6 miles stopped for water/gatorade and finished the rest. Ran most of this as the eclipse was taking place.  Observed all of the people out and about looking at it. Some were only wearing cheap sunglasses! Scary..  Stopped at a friends house after and watched the rest with a welding mask.  Interesting to see for sure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Aug 21, 2017 at 16:44:18 from 172.4.198.186

welding mask -- great idea. i'll keep that in mind for the next one.

From steve ash on Mon, Aug 21, 2017 at 17:47:26 from 67.2.69.53

Yeah.. It is a bit comical I admit:) But you make do with what you have I guess. Truth be known it was better protection than most people were using including cell phones..

From allie on Mon, Aug 21, 2017 at 18:13:26 from 172.4.198.186

yes, i think it would be. my dad had one and i remember playing around with it when i was little. i definitely used it to try and look at the sun. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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

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 total.

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-9 miles with a pickup in pace on the last two to steady state/MP effort.

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 early 6 mile walk/jog with some pickups at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.004.0010.00

AM-10 miles with long hill surges going up for 4 miles.  Short jog or passive rest.  Back down at 6:05-6:20/mi for the last miles.  This one hurt especially at 85-90 degree temps.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Glory in the long run on Fri, Sep 01, 2017 at 14:30:10 from 67.2.204.211

I thought maybe you'd quit the blog but I guess you deleted an alternate account. Just reading up on old races and remembering talking to you a few times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1006.80156.2560.006.001229.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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