The sun is up, the air is fresh, the stone is old

January 2012

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.2584.5011.004.00399.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Early run on the east coast of the DR.  What a way to start the new year!  The ocean was pretty rough today and was crashing on the breakers spraying in my face.  The sun was just coming up.  I could do this all day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Afternoon run out of what I call the lost country, west side of Hispanolia, Haiti.  A day spent with guards around the planes doing our proving runs for a new route for vacationers into this country.  Busy work day.  I don't see this happening for a long time.  This country is way to dangerous.  But I did get a couple of hours to get in a decent run.  Just a long dusty road.

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

Tried to run the Shoreline trail in Logan but there was just too much snow and mud

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run in Legacy park Dallas, TX.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.004.000.0010.00

Beginning some training again.  Treadmill day, 6 at 6 min pace, 4 at 5:45 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.500.000.007.50

Short Tempo run in the middle of a busy day.  6 min pace on the treadmill

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I fell behind on FRB for a week!  Nuts!  Celebrated me and my daughter's birthday yesterday.  She was born two weeks early ten years ago right on my birthday at 1am.  As I counted back with her yesterday, we have never missed one together and spent four of them in different countries.  Yesterday we spent the morning up skiing and then went to the Japanese steakhouse with the Murphy clan.  Sweet day.

Easy long run today

 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run in the morning from my house in the snow

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Great day for a run in New York.  I crossed Flushing Meadows through Queens into Central Park and back.  First runs in a while that I felt great and strong..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run in the sun in North Logan.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery run along the deer fence trail in Logan

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

A full day off today so finally some time to do some training.  Early Tempo run at 5:45 pace on the teadmill with some lifting.  8 miles in the evening to break it all up

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Late evening run in the cold today, just getting in the miles. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I ended up working today which just makes the whole week hard.  I hate working Sundays.  Makes me wonder sometimes why I picked this as a profession.

Eventually I also need to decide if I am going to do some real training this winter.  :-)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A rare sunny morning in San Fran.  I ran out along the bayshore trail and then got an hour in of lifting.  That's gonna hurt tomorrow.. If I have time tonight I'll double up on another run.

It's gonna be a busy work week.  A new flight company out of Salt Lake International asked me for help getting instructors certified and FAA approval.  Three days already working this into my existing job.  The only good part is flying the new planes every day.  My kids are wondering what has happened to Dad the last two weeks.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Weights for 45 minutes starting some core work and upper body.  Great day in Kansas City at the gym with the sun pouring in the windows.  Pretty cool to work out in a gym feeling like you are outside.  Reminds me of muscle beach, CA.

Purpose today was intervals and getting a workout in with a heart rate monitor.  6.5 miles easy warmup and then 8X1 mile repeats.  Using my Garmin 610 with the display on distance and HR.  Resting rate right now is 45 so I feel I need to be consistant on intervals at 155-160bpm.  The first two repeats ended up at 105 which was pretty low, but good to see that I just haven't been pushing it at all.  Bumped up the effort and by the sixth one could peg them at 160.  Stuck with a resting return of 100, which took just about exactly 2:30 to get back down to between repeats.  I don't run much with HR monitors so it was good to check the effort I'm putting in and make some fine tuning, or really set a base level to start training from. 

Starting a stretching program again after letting it go for the last year because of the new research last year that the advantage of it was minimal.  I've been back at it for two weeks and can feel some definite improvement from starting again.  I have my own ideas about stretching..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

3.5 miles in Seattle early in the snow before work.

9 miles in Indianappolis with some easy lifting.  Pretty much an easy recovery day today.  It's been nice to be back in training again this week, but man how it hurts to put the miles in when you are on the fat side and out of shape.  It's going to take a couple of weeks to shake this out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

10 miles in the morning in Indianappolis.  5 at 7 min pace, 3 at 6 min, remaining two at 7.

10 miles in the evening in Dallas.  Beautiful night and one of my favorite runs in a long time.  Just felt great. 6:57 average pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

9 miles in Dallas at 65 degrees and sunny.  Easy recovery run and heading home!

6 miles in Logan in the stinking rain..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.009.000.000.0021.00

Morning workout on the treadmill while my son rode the excersize bike playing video games.  3 mile warmup, 9X1 mile repeats at 5:40 pace, cool down.  Lifted together for 45 minutes.

Afternoon shakeout run an easy 5 miler in the rain.

One week down of real training!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

Medium distance run. 8:05 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

6 miles easy morning run in Denver before work.  10 mile Tempo in San Fran at a 6 minute pace after work. 

There has been a lot of interesting reading the last while on th subject of marathoning.  I have only have about three years of experience in this sport and feel pretty new to it, but even so, I followed what was going on through the years that I wasn’t running.  The marathon is changing again.

I began marathoning about the same time as the trend started to shift from an event that took a decent runner 4 months of planning and training to an event that you did on a weekend with your office buddies.  Not that it's bad, either way it’s something to be proud of, but you have to miss the old magic of it sometimes.  I read this week in Mens Fitness that the fastest men's age group for marathons by a huge margin is the 40 to 44 age group.  Their average finishing time is 4:15.  Really not that bad, but yesterday, one of the flight attendants that I was working with told me that she had just spent 4 months running one of Hal H’s programs to run a 3:37 for her first marathon.  That’s what it’s about.  Change your life with some dedication and do something special.  I worry sometimes about what road racing is about, maybe because it’s given me so much even though I’m not really a fast runner, or maybe that I throw so much away because I just have fun with it sometimes.

As the sport gets bigger, is the identity getting blurred, especially the half marathon?  That’s one of the reasons why I support the big money in marathons.  Yep I don't agree with the crowd that wants to take it out of the sport now.  Back in the day, my dad would tell me stories of the great marathoners and  always envisioned them as odd outcasts in a way.  Skinny bearded dorky guys that would never have taken money for the race.  No professional would accept money.  It just wasn’t right.  It was against the very reason why you competed in the first place.  But now, it seems to be holding part of the true spirit in the race.  Countries with runners who chase the dream, who have the courage to try and redfine the marathon are changing the face of it.  The February issue of Running Times has one of the best articles I’ve read in a while about the Kenyons redefining how a marathon is to be run.  For the first time that I can recall, a running magazine now says the 2 hour marathon will be broken.  That’s funny, didn’t the entire running community, especially those pessimistic bean counter runners on LetsRun.com, tear Hobie Call apart last year for saying that he was going to go for a two hour marathon?  One of the longest threads there deals with the opinions and stats showing why it cannot be done.  It will be done.  It will be run by someone or some team that everyone says is too weird for the normal standard, someone who is running a 10k race for 26 miles.  I love it.

Which brings me back to the sport.  I keep reading articles in Outside magazine about the growing sport of adventure racing, mud racing and the legion of fire warrior races etc.  Long regarded as the weekend warriors pastime, these races are taking off and attracting serious competition.  We're talking 20,000 runners at events here!  The guy that beat Hobie at the Beast (Spartan) was a member of the Canadian Olympic Biathlon team.  Yowser!  These guys are animals.  What are they doing at these races?  They say it’s more fun to train, to race and for your family to watch.  I don’t know is it the warrior/soldier dream all us guys entertain sometimes?  It makes you want to try one.  It makes you also wonder if the day of mega marathons will start to taper.  Will the marathon swing back to a small group of serious runners, almost every one of whom is considered a serious weirdo by the public, that compete like crazy with each other and away from the popular?

All right, thats my rambling for the week..

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.400.000.000.0022.40

Sometimes real life is stranger than anything you could make up.  This morning we arrived at the San Fran airport to fly the plane to Orlando.  The gate started loading people on and I walked around the plane doing a preflight.  When I came around the left side of the plane I noticed a huge puddle of jet fuel under the left engine.  The rampers had their belt loader parked in the middle of it loading bags into the forward cargo hold.  It was unreal.  I had them stop loading and asked the supervisor how long the 7 foot puddle of fuel had been there.  "Well", he said, pointing out down the ramp to a long trail of fuel leading out to the runway, "They trailed it in and it's been leaking ever since".  I just looked at him, trying to digest what kind of an attitude a person must have to work in the middle of a puddle of jet fuel getting a leaking plane ready to fly 190 people 2,800 miles.  Insane.

Long story short, the plane was dismantled and we swapped into another one.  That's another story..

We finally got into Orlando and I had the afternoon for a sweet long run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

Picked up the girls in the double stroller at school and did a 5 miler together.  These kids are just getting too big for this stuff!   Later evening we went to the gym and the kids went swimming while I got in another 10 on the treadmill.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.307.000.000.0015.30

Ran the kids to school today in the stroller the long way, 4.3 miles.  Pretty good pace this morning.  Busy day but managed to get down to the gym after lunch for a 7X1 mile workout at around 5:45 each mile, 3 minutes jog in between with cool down and warmup.  Nice uper body lifting afterwards for 45 minutes.  The week is taking it's toll, I'm pretty much at the limit with this one today.

I start refinishing my piano today which should take me several days.  Good times...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.5010.000.000.0016.50

10 mile Tempo in the morning.  Tempted again to run the kids to school in the stroller but they complain about the cold!  Ended up on the treadmill..

 

6.5 evening at 6:30 pace.  VERY cold tonight!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.004.0010.40

Not much time today to run.  This is two weeks down of base training now.  No injuries and dropped 4 lbs doing it, so I feel all right about the progress.  As usual it seems like I cut out about half of the time that I feel I should put into it because there is just too much to do in a family.  How do guys train for an iron man and still be a father?

3 mile warmup, 8X1/2 mile hard hill repeats, cool down.  It felt good to get this workout in since it is the first high intensity in months.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day from running.  Two family parties today.  This afternoon we counted all the birthdays in January in my brothers and sisters families (I have 10 brothers and sisters).  Of our kids, 10 of them have birthdays in January.  What the heck?  If you count back 9 months, what is going on in my family each spring?!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0015.000.000.0020.00

Hard day today.  15 mile steady Tempo at 6 minute pace in the morning.  It was snowing as I dropped the kids off at school so I decided to do this run at the gym.  Longest treadmill run to date, but it seemed to go by fairly quick.  I'm finally getting a feel back some some runs at something closer to a marathon pace.  Dropping off some weight has probably helped.

5 miles this afternoon before a lifting session.  I'd have to say that I've envoyed the lifting this last two weeks as much as the running.  I think it has shocked my system into a little adjustment that running alone doesn't seem to give me.

4 days at home playing, now 4 days at work.  Hopefully I can get some running in with 4 straight days on the road again.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

19 easy miles in Kansas today.  I couldn't believe it was 65 degrees at the end of January!  About 8:03 average pace.  30 minutes lifting

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.2584.5011.004.00399.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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