| 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 | | 231.00 | 43.80 | 56.10 | 0.00 | 330.90 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at 7:30 pace. Way tight and sore legs. Just can't recover 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles with 4X800 at 2:30 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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| | Race: |
Striders winter circuit half marathon (13.1 Miles) 01:15:27, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Flew into SLC about 10:30 pm Friday and decided I was too tired to drive up to Logan and back down so I just drove up and slept a few hours at the start. That was fun..
It was so cold at the start that I could't believe everyone had showed up. Windy as heck with snow blowing everywhere. It looked like January. On the bus ride up the driver had a hard time once or twice keeping the bus on the road with the wind and kept telling us how nuts this was. At the top the roads were so slushy that there was no way I wanted to warm up, my shoes were already getting soaked. So I just tried to stay a bit warm until we could get running. The start seemed a bit slow and I settled in behind Ben and Teren running about a 5:25 pace. I felt pretty comfortable aiming for a 5:30 pace for the half and knew the first 5 miles were downhill. We ran the first 5K in 16:32 and hit the 10K at 33:12 so right on pace and it felt good. The wind wasn't so bad, just the usual up the canyon. When we came to about 7.5 miles the wind hit hard. Teren had by now worked up to a 200 yard lead and it took some work to reel him in. Ben and I started working together to cut the wind and ran the next 3-4 miles trading off lead. Each time I was in the lead it felt like I was partway bent over just to go forward with the wind and even though we were blocking for each other we lost about a minute a mile. Ben said so much for a PR day and I just laughed. Teren was long gone. At 10 miles or so I hit a water stop and just about lost Ben and had to work hard to catch back up. From then on I drafted more than helped! It felt pretty good from then on. Until Ken flew by us at 12.5 miles and I had to settle for fourth. Man he had a kick today! It was a really fun race, even though my time was way off what I've been training for. I couldn't stop grinning after. I was actually excited to feel so good after the race. I've been sore all week and felt this was way too much running lately so it was a relief to feel like the legs were fresh. I've had to run slow all week with training |
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| | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Day |
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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 in St. George, UT |
| 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 26 miles from Kanab, UT towards Lake Powell. Nice easy run, 6:45 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with the double stroller and kids around Lake Powell |
| 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 in MKE |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy at 7:30 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 | | 0.00 | 0.00 | 15.00 | 0.00 | 15.00 |
| Intervals today. I wasn't looking forward to this but a great day in Milwaukee. 5 mile warmup at 7 minute pace. 10X800s at 2:27 to 2:35 pace. 5 mile cool down. Felt all right except no water on the course at all. |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 recovery miles in Nibley with the dog. |
| 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 | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
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Long run today. I'm a little worried about going long like this before a half marathon Saturday but I have to get the marathon training in..
28 miles up Logan canyon and back down. First time using a filter bottle so I was able to keep hydrated out of the river for the entire run. Right on a 7:20 min mile pace |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 mile run in Central Park, New York.
2 mile @ 7 min pace then 4 @ 6 min pace then 2 @ 7 min 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles out to the west of Las Vegas. Pretty slow, still feeling that 28 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles along Bushlake trails in Minneapolis. What an awesome evening!
1 hour lifting |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles in Denver |
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| | Race: |
Salt Lake half marathon (13.1 Miles) 01:12:10, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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Salt Lake half marathon yesterday. It's been a busy week and still looking forward to Ogden marathon in four weeks so I didn't know how to pace this run. I was worried about the effects of a long run I did on Monday but I'm way under my goal mileage needed for marathon training so I had to just see how it goes. My uncle is Lieutenant Ewell, who is the police officer who runs the command center that organizes all the police coverage for these races (also the USATF Masters Chair). He had got me a comp entry to the race and told the race director I'd run it as fast as the other masters so I had to hit it fairly hard.
I met up with Scott and friends for a ride up to the start. Thanks guys! Then attempted to find a porta potty in 15 minutes along with some 20,000 other people. That didn't work so I had to hydrate a tree on the University campus and run to the start as fast as I could. When I got to the start it was amazing. There was no way to get any where near the start and so I jumped the rail tracks to climb the fence over and got yelled at by the police. Finally I had to settle with pushing my way through a thousand runners to find the start. I spoke with Rob and Nathan at the start for a few minutes which was great.
The race seemed to start downhill slightly for the first few miles and just clipped by. I hung on Nathan H. and Danny for about 5 miles with Albert Wint. They all run with strides that look like an easy jog and there I am clomping along. My GPS started and then stopped so I had to start it again, but Albert tracked our miles. 5:04 mile 1, 5:08 mile 2, 5:07 mile 3. Albert and I were talking about the Ogden half last week and he looked at the splits and says crap, we gotta slow down and so we tried. I think I added about 5-6 seconds a mile from that point but I knew I had to take advantage of the downhill and pay the price later on the climbs. I got passed by a runner in one of those triathlon outfits that I can't believe a man can bring himself to go out the door in. He kept going at the marathon turn so I've been wondering how he did and who he was since he was running at a 5:06 pace or so.
The race was a ton of work at the end. I took a wrong turn by going straight at Liberty park instead of turning in it, thankfully an officer yelled at me and I turned back around. There just wasn't anyone around until outside of Libery park and then you had to weave in and out of walkers the whole way in. I had my pace figured at about 15 seconds a mile fast at mile 9 so I felt I could slow it up that much for the last 4 and be on goal. I think Albert and Rob were catching up to me through theses miles.
I had some bad blisters from this one. My feet were so hot when I took my shoes off it amazed me. I'm sure the blisters were just from the heat. The bottoms of my feet felt like they were burned. This is the second race in these Nike Lunar racers and although I like how they feel I can't use them if they keep doing this to me! |
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| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 recovery miles in Nibley |
| 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 | 14.00 | 0.00 | 14.00 |
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5 mile warmup in the morning and core/weights with John at the gym
9 mile hill training evening on Molly's nipples (Sky View hill and the one next to it) Great hill training course, about 1,000 meter hills with dirt single track so steep you can't run back down, just slide. Awesome training! |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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8 miles along Bush Lake trail, Minneapolis, MN. Nice trail. Still beat up from the half marathon and the hill training! Not looking forward to trying to cut back my diet to lose 5 pounds of winter fat the next three weeks..
1 hour 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 | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on trails in Tucson. Really slow! |
| 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 | 14.00 | 0.00 | 14.00 |
| Hard run in Los Angeles. 2 mile warm up, 10 mile Fartlek, 2 mile cooldown. Pretty sore 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles out of the Denver airport and 1 hour of core lifting at the airport gym |
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| | Race: |
Striders Winter Circuit 30K (18.7 Miles) 01:53:01, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 18.70 | 0.00 | 0.00 | 23.70 |
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Last race of the Strider circuit. I had a hard week of training and needed a fast long run so this fit right in to Ogden training. My feet were still torn up pretty bad from the Salt Lake half marathon Saturday with those Lunar Racers so I had to run in my "fat man" shoes with a zillion bandaids on my feet. Ben took right off at the start and I figured he was doing around 5:35 pace which was way faster than I felt like going today! He has a good chance of winning Ogden marathon in three weeks I think. We both missed Walter today. He would have pushed both of us.
I wanted around a 6 min pace for the run but was doing around 5:47 pace up to 9 miles, then the leg fatigue really hit which was perfect for training because that's what I wanted for a long fast run, but bad for a race! I had absolutely no leg strength left after the last few weeks and just coasted the rest of the way. Beautiful morning for a race. I still had to run 5 miles after the race to get my mileage in and that was no fun! It was fun to sit in the sun and talk to Matt and the other runners for an hour or son until the circuit results were done.
This was the hardest circuit I have done, lots of hills and freakin cold. I took second place overall for the circuit. |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day, great! |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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10 miles @6:25 pace morning
3 miles night |
| 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 miles recovery in Denver. Legs felt pretty good which is a surprise. |
| 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 easy in Akron, OH. I feel pretty stiff from the weekend so I dropped the 15 miles planned 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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I was not looking forward to this run. Today was a "fuel" run. A long training run with no food. I am hoping to learn a bit more about how I feel at the Bonk stage and how to deal with it. I skipped breakfast and headed out the hotel towards the beach. It was hard to start a long run starving and knowing that all I could get was water. By mile 10 I could feel the effects. I ran from Balboa beach up to Newport and a bit farther north.
I felt exhausted from about mile 13 on but I knew it was more from the need for energy than being tired so I hung on to it and it actually got easier by mile 18. Kind of a cool training run and one I'm going to have to try again. Average 7:03 pace
Lifted at the Denver gym 45 minutes between flights in the evening. |
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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 |
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8 miles recovery run in Logan
1 hour easy lfting |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 231.00 | 43.80 | 56.10 | 0.00 | 330.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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