| Location: Logan,UT,USA Member Since: Dec 15, 2009 Gender: Male Goal Type: Other Running Accomplishments: PRs after age 40:
5k 15:15 Running of the Leopards.
8k 22:21 Alta Death Dash
10k 33:02 Des News
Half Marathon 1:10 Timp Half
Marathon 2:32 Ogden
First solo R2R2R Bass Trails Grand Canyon
First R2R2R Grand Canyon Toroweap Overlook
Short-Term Running Goals: Not be fat all year Long-Term Running Goals: Smell the dirt, feel the mountain, taste the wind. Personal:
"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 234.20 | 39.00 | 38.00 | 10.00 | 321.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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11 freezing miles with Mike in Idaho Falls. Man, how do people run up here?
Relaxed, 7:30 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took Sunday off and enjoyed it with the family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 10.00 | 20.00 |
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Starting on speed this week. 10 miles on the treadmill this morning at the gym in 57:50, aiming for 5:45 so a bit on the slow side, but felt good. 3 miles at the 5 mile point at 5:27 (11mph). Felt pretty stupid since the treadmill line was entirely full and I was cranking on one for an entire hour. I wore the heartrate monitor for the first time in a while to try and get a sense of how hard I was pushing it. Pretty consistant in the high 140 to low 150s. I have done this treadmill workout in the 180s before, so there is some room there. I have tried putting the treadmill incline at 1% for some of these like some people do, but find the intensity too hard. Must just be too weak!
10 miles late evening on the treadmill at the Denver Airport gym at a nice 8mph pace. I really like how the hard/easy training this year has kept me injury free. |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Long run day since I am in Los Angeles and can't afford to miss the opportunity. My legs are very sore from yesterdays Tempo run. They just have not recovered yet. Might be that long run last week too. Sooo nice to run in the sun at 65F on the beaches! Very easy run at around a 7:30 pace.
Whe I reached the Huntington Beach Pier, it was all closed off with police cars everywhere and two helicopters above. There was a huge crowd of people trying to get through the police line to get to their homes. I edged up to the front and listened to what was going on. Apparently there was a guy out on the pier with a gun and the swat teams couldn't figure out what to do with him, or all the people on the beach for that matter. Everybody was giving suggestions to the police so I leaned in and asked the lead officer why they just couldn't shoot him so we could cross. It was all I could do to not crack up just asking the question. Everybody around me just jumped on that suggestion. The officer turned to me with all seriousness and said, "Sir, his family would sue us".
Only in LA..I swear this is a different planet here. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles on the treadmill at an amazing gym in Detroit. I counted 27 treadmills here!
1 mile swim at 37 min pace and some lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long day. Flew out of Detroit at 3am Mountain time, spent half the day in court and got in a freezing run with at least a little distance in the afternoon. Still pretty dead on the legs after this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Long run in the evening in Cancun, Mexico. 3 mile warmup, followed by 1 mile repeats trying to hold 5:45 pace with 30 seconds in between. 2 mile cooldown. Not much of a cooldown in 80 degree weather. But who's complaining? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Easy 10.6 mile run in the morning sun in Cancun before my flight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Played all day with the kids and did an easy 5 miler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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7 mile tempo run in Minneapolis at 10pm, 5:57 pace
20 minutes light lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 10.00 | 0.00 | 20.50 |
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Only one day at home in the last 9 days, the rest on the road. At least I'm sworking in warm weather! Los Angeles for two days again. I really had to push the workout today. I needed a run to start setting some pace recognition for the half marathon at a distance. Today was the first of three long runs to get some speed work into the distance. 20 mile run with 1 mile repeats; 1 mile fast and one mile recovery at pace plus two minutes. Aiming for 5:30 repeats.
Notes: I'm getting the feel for pace. I can pretty much hit the pace I need without relying on the Garmin. That's good, I was worried about that since I have not done much speed work. After the first few repeats I noticed that the one mile recovery seemed too much time, but I needed speed over the 20 mile distance so I stuck with the plan. At repeat mile 10 I decided it would be fun to try and hit a 5 minute mile in the workout and just missed it. Then I paid the price for that stupidity the next two repeats. Great workout, I gotta try this one again sometime. Those last two mile repeats at 18 and 20 were tough! I'm not sure that I could do this workout at altitude. Heart rate checks at the end of repeat 10 and 14 were both at 157, so still not in the target range though.
Mile 1 7:31
Mile 2 5:35
Mile 3 7:27
Mile 4 5:25
Mile 5 7:32
Mile 6 5:21
Mile 7 7:29
Mile 8 5:17
Mile 9 7:31
Mile 10 5:02
Mile 11 7:57
Mile 12 5:35
Mile 13 8:57 (hopped into a subway for a coke and 3 cookies for energy)
Mile 14 5:27
Mile 15 7:28
Mile 16 5:25
Mile 17 7:33
Mile 18 5:34
Mile 19 7:29
Mile 20 5:21
Half mile easy jog
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile easy run in Dayton, Ohio. 20mph gusty winds and freezing! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 12 hours of flying and then stuck in a freeway accident on the way home for 2 hours so I missed the run today.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| Tempo run at the gym on the treadmill. Working on marathon pace. First 9 miles at 5:30 pace and last mile at 5 min pace. It's hard being at altitude again after being at sea level for 9 days! PHR 152. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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10 miles in the morning at the gym while the kids played with friends. Way slow pace, but enjoying it! 8 minute
8 miles in the evening at my sisters house while everyone ate dinner. Oh, the exciting life of the runner.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles after church. So sore that I ran at 8:30 pace the whole way. Good to know I'm training at the edge again finally! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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10 miles in the morning in New York. Just way slow, enjoying the suffering!
4 miles in the evening back in New York after a day of flying. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile at an easy 8 min pace. Pretty sore legs! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 miles in Denver, caught in the snowstorm! Hitting about a 7 minute pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 easy miles finally back in Cache Valley. Nice, easy pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 10.00 | 0.00 | 15.00 |
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10 miles way early on the treadmill at the gym at home. 2 miles at 6 min pace and 8 at 5:27. Pretty stiff legs still, can't shake off last weeks running, but I survived ..
5 miles on the treadmill at the gym in Denver waiting for my flight. Nice 8 min pace. Can't wait to put in some trail miles in Costa Rica tomorrow! |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long trail run in the Talamanca mountain range, Costa Rica. This was the coolest run! I was just out enjoying the trail and the miles, easy 7:30 pace most of the time. I definetly enjoy this kind of run more than the races! Lots of rolling hills and single track trail. I got lost about three times, but luckily found the trail again. It makes you nervous out doing this kind of distance to get lost. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run with the double stroller and kids. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile easy run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy with the kids in the stroller |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles at 5:45 pace on the treadmill |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy in Utah |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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4 miles in the morning in San Antonio.
3.3 in the evening at the hotel before the race. |
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| | Race: |
Austin 3M Half marathon (14.3 Miles) 01:45:23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 8.00 | 0.00 | 14.30 |
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Hard race this morning. Had a great night at the hotel and an evening visiting with Rob. I had decided to race today in my "fat man" shoe, Brooks Beast because of a lingering Achilles tendon injury that I had felt a bit through the week. The race started out well, although it was humid and I was drenched by mile 3. The roads were pretty slick with my worn shoes but the pace was feeling OK. Miles splits were 5:25, 5:23, 5:27, 5:33, 5:23, 5:35, 5:21 and then I crashed going around a right turn about 7.4 miles. It tore up the knee pretty good and I walked a bit trying to assess what to do. I felt all right, but pretty winded. I couldn't decide for a bit what to do with the leg and there was no medical in sight. I started running again and held about a 6:12 pace through the mile 8 marker and that was it. I knew that race was done. As I walked Rob came on by and looked great. I was hoping he would get that 1:14 he was shooting for. Since nobody was around and I decided to walk the course backwards and see if I could find a ride back or a medical van. Tons and tons of people, wow! Never went down a course backwards before. After two miles no sight of assistance so I decided to start jogging and make it back to the hotel. The knee felt good enough now that I was pretty depressed about dropping out. I pretty much knew I should have continued. Oh well. This race will take some time to place in my mind. A few miles from the start line a medical van going to the finish and gave me a ride. They insisted that I go for stitches so I had the pleasure of finishing the morning getting 4 stitches in the knee.
Crap. Still don't know how I could have ran this morning. Probably not at the pace I was at, but you just don't know. Mile 8 is about where the half marathon race begins. Time to find another one to train for. |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 234.20 | 39.00 | 38.00 | 10.00 | 321.20 |
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