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January 2020

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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
885.3550.0018.002.00955.35
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

Got out for a couple of miles today in spite of battling a sudden virus that crept up on me. Down for the count lately and the first time I have felt like even crawling out of bed let alone run..  

Pretty much spent the day going through some parts bins related to that other hobby of mine. How did I accumulate so much stuff?  I think I could open a small museum right now with all of the old tube radios I have restored. It's been fun but it's time to let some things go in the interest of space and domestic tranquility.  Where to start though? Hmmm..

 

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

Easy7 miles this afternoon in the snow. Did a routine of pushups and crunches and while I'm not up to a hundred yet..  I'm working on 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

Easy 10 miles this morning. Went south today instead of the usual east-west out and back trajectory. Still getting over a nasty virus and the heart rate on my Garmin showed it. Stop and walk for a bit I guess..  Thats ok because it's good to slow down every now and then and just take in the scenery.

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

Easy ten miles with the last two at steady state effort. Lots of slick areas plus insane people out driving and not paying attention. Always an adventure running against traffic..

PM-Easy 5 mile jog at 8/min pace. Icy out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Jan 12, 2020 at 20:37:42 from 67.177.30.39

One of the reasons I like circling

From steve ash on Mon, Jan 13, 2020 at 15:42:50 from 67.2.92.9

For sure its safer but I get easily bored doing that.

From Rob Murphy on Mon, Jan 13, 2020 at 19:21:51 from 67.177.30.39

I thought I typed "circling Sugarhouse Park" but I guess not...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles at 7-8/min pace. Really love the Nike marathon shoe I got recently but definitely not a piece of winter gear. Sliding down a hill and just narrowly missing the trees. Almost fell on my butt!  Went home and had some home made pasta salad while finishing up watching The Irishman. 

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

Easy 5 miles this morning before work.

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 some speed changes. 

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. Very windy out.

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

Easy 5 miles. Wanted to do a second run but I'm tired.  Feeling a bit burned out right now.. Housekeeping plus job stress does that to you. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM-Easy 8 miles on 13th/7th o/b. 

PM-Easy 4.5 mile jog after work. Relaxed afterwards with some old time radio and a huge plate of sun dried tomato ravioli. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.000.000.0010.50

Easy-steady state 10.5 mile run with some long hill surges. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy 5 mile run with a short series of speed changes. Upper body pushups and crunches/stretching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.002.004.00

Building into some speed work.. Two miles easy with the rest at 5k pace effort. Getting back the feel for faster paced running.

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-5 easy recovery miles.

PM-Easy 3 mile run at lunch time.

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 up to the bench and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy 4 miler before work. Rainy and soggy out.

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 to steady state progression run. Not feeling it today but good to get it done..

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 mile wake up jog.

PM-Easy 6 miles this evening with speed changes.

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

AM-Easy 5 mile jog this morning. Nice and sunny out today for once.

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 7th/State. o/b. Not feeling really motivated today but got it done anyhow.

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 o/b 7th and State St. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy to steady state 10 miles up to the bench and back with speed changes.

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 6 miles with some speed changes. 

PM-Easy 3 miles at lunchtime. Hard to fit in with my schedule today..

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

Went out for 12 miles today with no purpose other than to get some solid distance miles. Kind of a starting point for the long run. At the end I was surprised how strong I felt though.  Not fast.. Just feeling like I could go a lot farther. Encouraging to say the least:)

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

Easy 4.5 mile recovery run today in the rain.  Reading Al Salazar's bio titled "14 Minutes." Might be a good book. I'll let you know.

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

Easy-steady state 12 mile run out to Draper and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.004.000.0010.30

AM-Easy 10 miles with some AT work in the middle. Pushups and crunches afterwards. For some reason this run felt much better than yesterday even considering the higher intensity.

PM-I was originally planning to do a shakeout run. Cleaning the house again ugh.. I really wish my family would step up. Fortunately I have some time off now to rectify this plus the maintenance issues. 

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

This run really sucked today.. It got better at the end though and not sure of the total distance. Even so I'm going to call it ten miles. Just glad to be out there and training again:)

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

More base mileage today.. Just getting the aerobic stimulus with some speed changes when the mood hit me.  

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 today. Building mileage gradually.

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 today. Thinking about turning 49 soon. I can't believe I'm almost 50 years old..  Where did the time go?  A different kind of middle age crisis.. I have no desire for a fast car or motorcycle. Relationships are on my mind now for both family and friends.

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 in the snow this morning. Not a bad run today once I got out and put a few miles in. Snow, slush and wet everywhere.. This Sunday for me is about forgiving and letting things go. Just thought I would add that.

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 8 miles on the treadmill at 7-/8/min per mile pace.  Two more miles outside once the sun came up. 

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

AM-Easy 8 miles this morning.

PM-5 miles at work with stair climbing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM-Easy 8 mile aerobic run with speed changes. 7th/extension.

PM-Easy 4.5 mile run at lunch time on LL1 and stairs.

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 ten base building miles this afternoon. Great weather for a run today:)

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 6 mile wake up run.

PM-4.6 mile jog to work.  Too much traffic on this one.  Definitely need to pick another route if  I'm going to commute run to work. 

Interesting to see the reaction by people concerning the new Corona virus. Toilet paper and bottled water hording.. Seriously! This is not some sort of Zombie apocalypse. Its in many ways like flu and the common cold. Just use common sense and good hygeine practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 07, 2020 at 06:13:15 from 67.177.30.39

Ann went to Costco yesterday and they were out of toilet paper. Mildly concerning because we're low.

From Rob Murphy on Sat, Mar 07, 2020 at 06:14:16 from 67.177.30.39

Also, my gym had about 5 people in it yesterday afternoon when it would usually have about 30 working out.

From steve ash on Sun, Mar 08, 2020 at 00:49:31 from 67.2.45.130

I was just at the store tonight. Yup. TP wiped out.. But plenty of soap to wash your hands!

From Rob Murphy on Sun, Mar 08, 2020 at 07:10:59 from 67.177.30.39

It gives you a nice window into peoples priorities and it's all about toilet paper!

From Tom K on Sun, Mar 08, 2020 at 09:46:00 from 47.201.57.195

TP wiped out! Ha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today before work.

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

Easy 4 miles. Wanting to start some speedwork soon. Are there any masters runners out there who would like to set up a club?  Running is more fun when we can work together and bring out the best in each other. Just a thought..

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

PM-Medium distance run out to West Jordan and back. A set of 2x2 mile repeats with equal rest. 

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 today. 7:30-8:00/min pace.

PM-Easy 4 miles with some pickups in pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM-Easy 6.5 miles with some surges. It felt good so I went with it:) Last two miles at 6:40-6:30/mile pace.

PM-Easy 3 mile jog at lunch time.

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

Easy 12 mile run with some speed changes for cadence and form work. Sandy bench toward Draper and back with 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-Easy 6 miles before work.  Planning on doing some more base mileage and then switching to more higher intensity workouts. 80 mpw is a goal.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.000.006.50

Not a bad run today. 60-70 mpw seems to be realistic for me right now.

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 in Sugarhouse park. Lots of people out and about and many in groups. 

 

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

AM-Easy 7 miles earlier this morning.

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

Easy 4.5 miles today after the earthquake tremors settled down finally. The timing was a bit disturbing. We live in some strange times lately it seems..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

Easy-steady state 5 miles into Ft Union and back. Very nice day out:)

Really wanted to do something longer but I didn't think it would be wise. Longer and more intense runs really compromise the immune system. Especiallly at my age and forward. I can't afford that as I work at a hospital which will be on the front line very soon.. I'm needed there right now. That being said I am confident that we will pull through. We just need to use common sense and stay in touch with those people who are vulnerable and can't get out.

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

Easy 7 miles o/b. 7th @ State St.

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

Easy 4.5 mile jog before work. No watch.

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 to steady state 5 miles. Ft Union loop. (34:18)

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

Easy 7 miles today. A little stressed from work recently but otherwise ok. Time to get back into my other hobby now for some distraction. 

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

Easy 2 mile jog. Could have done more but I just didn't feel like it today. Got a fair amount of things done though including replacing a broken light switch and some house cleaning/laundry etc.  Keep moving forward one step at a time. 

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

Easy 10 mile jog today. Much to think about..  It gave me some time away to get perspective on things. The world is not ending even though it may seem that way at times. One of the best things I like about running is that it gives you a chance to go out and explore. Take different routes etc. There wasn't a lot of people out today plus some intermittent rain and sunshine. Not a bad run at all:)

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

Easy 5 miles today.  No watch.

Glad that Governor Herbert is in charge. He has displayed a measured response to this situation. And also President Trump. Both have responded well in preserving our freedom while prescribing actions that will get us through this.

 

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 to medium effort 4 mile run today.  Working on the normal household chores while trying to keep my kids motivated and upbeat. 

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

AM-Easy five miles on the parkway trail. 

PM-Easy 8 miles with speed changes. Broke out the singlet and race shorts or the first time in months. Perfect weather and wind today..

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

Easy to steady state 10 miles this afternoon. It was the usual chicken run today swerving to keep distance from everyone and avoiding unleashed dogs etc. So fun..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Easy 10.3 miles today. Kind of worried about some things lately. Mainly in our agricultral supply chain and some of the disruptions that are happening now. For example, I was reading where potato farmers in the Northwest are having a difficult time in getting the remainder of their crop to market. About 70 percent of the crop is exported with the remaining sent to processors who distribute to restaurants and schools. About a billion pounds total.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Mon, Apr 27, 2020 at 17:24:54 from 67.177.30.39

This could be the time our nation finally confronts the obesity epidemic?

From steve ash on Mon, Apr 27, 2020 at 19:01:05 from 67.2.22.44

I doubt it. Wasting food is the biggest problem.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles today. I learned something today.. During this time we can not expect perfection from people.  Be patient and know everyone is doing their best that they can do. 

 

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 with 6x30 sec on/off speed changes. Really bummed out about this years race cancellations. Not like I ever do race.. But I always tell myself this year I'm going to get serious. The funny thing is that maybe it will be this year afterall. Even in the midst of all this chaos.

PM-Easy 5 miles total this afternooon.  

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 ten miles along the Jordan river parkway. Paused my run several times just to observe the wildlife:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

AM-Easy-steady state 10 miler with cooldown. Very windy on the way out. 

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

Easy to steady state 10 mile run. The heat really got to me today but working night shifts does not give me the chance to run earlier unfortunately.  It was a time to break away and forget about the madness that has been happening here.

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

Easy 7 miles today. Set out to do only five miles but I started to feel comfortable after a while:)

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

Easy 4 miles today. Its been tough getting the muster to keep moving forward lately. One of my best friends committed suicide. Still trying to process it..  He was there from the very beginning in grade school to adulthood. He took life by the horns. Even to the point of getting into a pickup game at the old Deseret Gym with the Utah Jazz.  I miss him.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Sun, Jul 05, 2020 at 21:37:32 from 72.250.218.114

Steve:

Sorry to hear about it.

Would you like to join us for a run some time? This Saturday at 7:00 AM (meet at our house) we will be doing a family 5 K with friends invited down the Provo Canyon. You are welcome to join.

From Jason D on Mon, Jul 06, 2020 at 07:58:43 from 73.144.88.57

I am sorry about your friend, Steve.

From Rob Murphy on Mon, Jul 06, 2020 at 14:12:48 from 67.177.30.39

So sorry Steve. These are hard times.

From Bob on Wed, Jul 08, 2020 at 11:01:48 from 98.212.23.173

Oh that's terrible. Sorry for your loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-Easy 4 mile wake up jog.

PM-Easy 7 mile run. 

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-Easy 3 miles before lunch. 

PM-9 miles steady state late 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-Easy 5 mile jog early this morning. Big breakfast this morning put my lights out. I needed the nap though..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.002.000.007.00

AM-Progressive 7 mile run with a walk/jog cool down 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
6.000.000.000.006.00

AM-Easy 6 miles with some pickups at 5k effort. 93 degrees and windy.

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

Easy 4 miles today.  Tough to keep it easy with the heat.. Late night shifts at work make it hard to get up at an earlier hour.  Really worried about a new surge in Covid 19 cases with kids going back to school.  Thoughts?

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-6 miles easy with a pickup in pace the last half mile.

PM-Easy 4.5 mile jog late evening.

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

Big mileage today..  Tired from a stressful week and finishing up a vintage radio project. It was worth it though.  A Zenith H-500 from the Korean war era complete with a battery pack. My other hobby..

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 total for today. Did some upper body weight work also.

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-Easy to steady state 10 mile run. Stretching and some high drills after.

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

AM-Easy 5 mile jog this morning. 

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 miles in the heat. Got it done though. 8:30-7:30/mile pace.

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 miles at 8:30-7:24/mile pace. 95 degrees..

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

Easy 4 miles with speed changes. 7:20-8:30/mile pace. 97 degrees..

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 early this morning. No watch.

PM-3 mile jog at lunch time after a nap.

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 8 mile jog early ths morning.

PM-Easy 2 miles before lunch.

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 the day off. Errands, doctor appointment etc.

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 total this afternoon. Hot..

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 2x10 minute threshold one minute jog rest. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM-8 mile up to the bench and back. Got my entries mixed up and put this on Saturday. Got home late from work. So tired..

PM-4.5 mile walk/jog.

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

PM-Easy 6 miles this afternoon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM-10.2 miles on 13th o/b. Did some short speed changes at the end. 

PM- No run. Working on my other hobby this evening. IF transformers with silver migration in a radio from the late 1940s. Fun stuff! Not sure if this radio is worth it but it's about enjoying the process. Kind of like running..

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 late this morning. Much cooler than yesterday's run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.000.000.0010.50

AM-6 miles with 4 miles at steady state effort.

PM-4.5 mile walk/jog with some short pickups.

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 today in the heat. Somewhere in the mid ninety degree range.. Taking in electrolytes and extra fluids made the difference though.  Feeling the motivation to train and compete coming back for once.

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

No run today. Busy recovering the house with cleaning along with grocery shopping. The good news is that I found a brand new pair of Nike Zoom Flys for a decent price. These shoes are amazing. Not the Vaporfly but still a really good shoe. I had my last pair for over a year..

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 10x20 second pickups with full recovery. Couple of stops to stretch helped things this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.000.000.008.50

PM-Steady state run in the heat. I felt pretty decent on this one considering the 90 plus degree temperature. A nice change for sure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM-Easy 5.2 miles recovery jog.

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-Aerobic medium long distance run. Hot and smoky..

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 with some pickups in pace. 90 degrees and feeling like I'm running through a smokehouse..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM-Early morning 4.5 miles easy.

PM-8 miles with 10x30 second pickups at mile pace. Walk/jog recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

AM-Progression run with a walk jog cool down for the last mile. Not bad..  SandyMidvale ext.

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 with the last two at MP effort.

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

Twelve mile run after work with alternating miles at MP/AT effort. Temp this afternoon was fairly decent.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy 8.5 mile recovery jog. More smoke outside than usual. Not sure if it's healthy to run outside these days.. It beats being sedentary and depressed though.

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

Twelve mile distance run out to Draper and back.

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 7th/9400s.

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

Easy-steady state eleven mile distance run. Six on the first leg, then a pit stop and back out for five more.

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

Easy 6.5 miles. Hot and smokier outside than usual.

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 before work.  Warmed up at 8:17/mi pace and finished with a 6:48 split for the last mile.

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-Early 4.5 mile wake up run on the treadmill. Had some breakfast and a nap then went out for 8.5 miles with some stride outs. Cool temps were very welcome this morning..

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 10.5 miles today before work. Did some hill srges along the way.

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 10.5 mile distance run. Last miles at 7:16-7:20 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Steady state 11 mile run before work. Double loop with some 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

Easy 5 mile recovery jog. 8-8:20/mile pace.

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 at lunch time.

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

AM-Easy 8 miles at 7:30-8 min/mile pace. Lifted weights with Ian afterwards.

 

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 10.5 mile run after work. Threw in some speed changes 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

Easy five miles after work then five more in the afternoon. Nice weather with no wind today.

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. Snowy and a bit cold but otherwise ok.

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

Looking at a pair of running shoes this evening I received for Christmas. Its time to get back again..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles with speed changes at 5k effort.

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

No run today. Day of rest. 

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 run today.  Just getting some base training in.

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

Easy longer run at 8-9/min/mile pace. I hate running this slow..

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

Five miles progressive to steady state running. Felt ok but the previous run took a toll on me with not having a good endurance base.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Easy recovery jog for the most part.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
885.3550.0018.002.00955.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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