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

November 16, 2024

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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

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Thu, Aug 09, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

12 mile Fartlek run in Denver. 2 warm up, 1 to 5 minute pyramid style alternating fast and slow. This has always been a run that shakes out any lingering soreness. In college we used to run this as two competeing teams, with two bikes. You ran as fast as you could to where the bike was picked it up and biked as fast as you could for a block or two, and started running again. Each guy on the team grabbed the bike when he could. It was great since it mattered little how fast each guy was.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Rob Murphy on Fri, Aug 10, 2012 at 11:22:41 from 24.10.249.165

Twelve mile runs never "shake out any lingering soreness" for me. They just make me more sore!

From Steve on Fri, Aug 10, 2012 at 11:54:29 from 12.218.63.2

I know. You and I have talked about this a few times. When I get sore from some mileage it seems to really help to do some intervals. Really slow warm up, force myself to do some 2 and 400s, a few 8 and 1000s, maybe 75% effort. Usually two days after I get an interval workout in, whatever was bugging me fades away. I think a lot about what you said some time ago about coaching for a Master, that it would be hard to coach one of us because we run whatever is needed. Like this week. I can't run a plan. I have kids to care for, a job to fit in, too sore some days or feel too great others, besides the fact that half the time I don't get some of the running anyways.

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