| 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 | | 2900.65 | 384.50 | 193.80 | 42.30 | 3521.25 |
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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 |
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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 |
| 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. |
| 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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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 |
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| | 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 |
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| | 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 |
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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 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. |
| 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 | | 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! |
| 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 | | 20.50 | 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 |
| 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 in Utah |
| 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 | | 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. |
| 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: |
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. |
| 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 mile swim with some 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 mile swim. |
| 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 mile run. Way hard on the knee, not time to start yet! |
| 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 | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| 2.2 miles of swimming. Long swim this morning, but felt 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 | | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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5 miles in the morning with the stroller
3 miles in the evening watching the superbowl.
8 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy miles on the north side trail in Cancun. 8 minute pace. First decent run in over a week. Knee was stiff but seemed to work out after 6 miles. |
| 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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| 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 at 8 min pace. 25 minute swim and some 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 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at 8 minute pace in Denver |
| 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 very slow miles after skiing |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with the girls in the double stroller. Beautiful 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at lunch. Way busy 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at 7:30 pace in Denver. First day to get a normal run in for a while. No time with the ski season! |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles in the middle of running the bookfair all day for my kids school. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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8 miles at about an 8 min pace at 5am in the dark cold..
8 miles with the kids in the stroller on break from the book fair, so slow I didnt want to look at the 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 easy. What a beautiful 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on Bonneville trail on cross country skis pulling the double stroller with the girls with the ski attachment. Pretty cool! The kids loved it. |
| 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 |
| Taking advantage of the great snow this weekend. 9 miles of crosscountry skiing from green canyon up to Tonys Grove. Great workout, but pretty cold. It's been real nice to have taken a break from the running for a bit. Since I missed two scheduled races and could offer no appreciable reason to Brooks, I was dropped from as a sponsored runner. Can't really decide how I feel about that since I can't stand their uniforms and have never worn one in a race anyways. It was nice to get shoes for free and races paid for also, but it's true that I havn't been much in the mood for racing for a few months. Its just more fun to run for the heck of it for a bit. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles just for fun in Boston. Just finished reading John Adams and it made me love this city even more than I already did. |
| 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 |
| Nice long easy run in Austin, TX. Ran along Town Lake and back up the half marathon course. Way humid day but great to be out running in 70 degree weather. |
| 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 mile recovery run along Town Lake.
11 mile bike ride with the crew and an hour of lifting in the gym. |
| 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 easy in the gym |
| 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: |
SLCTC 15k (9.3 Miles) 53:53:03, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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Came down to Salt Lake for a family visit and decided to try out this distance and get an idea of where my winter fitness stands. I got my butt kicked! No real speed training at this distance and some weeks off really showed.
A bit windy, but a great day for a run. I felt like I could run around 5:37 pace so I held 5:35 almost exactly the first 4 miles with Dennis and Jamal breaking the wind for us. Good pacing but I felt like I could not breath! I let off to just under a 6 minute pace for the rest of the race, which left me feeling like crap for the whole race but let me recover. Average about 5:48 pace. Not the way any decent runner runs a race! It was a good run to gauge where my threshold currently is. Now its time to get some training in! |
| 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 |
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Off day with 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day with 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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3 miles easy in the morning
5 miles on the treadmill at 11mph |
| 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 easy in Denver |
| 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at 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 | 0.00 | 0.00 | 5.00 |
| 5 easy with 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 | 0.00 | 0.00 | 10.50 | 10.50 |
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I spent the day moving our stuff up to our house today with the kids. I am really excited for a new stage of our family life to begin. I'm pretty depressed about missing the USATF masters indoor meet today and tomorrow. I was registered and so ready to go, but family things just seem to take over my running hobby this year.
After I put the kids to bed I headed to the gym for an hour as hard as I could run some repeats on the treadmill. 2 mile warmup, 5X1 at 5 min pace with .5 jog in between, 2 mile cooldown. This one killed me.
Regular light lifting for 30 min |
| 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 easy miles in Denver before work. Very sore legs from yesterday. Really wished I was running in Alb., NM today... |
| 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 | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
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Afternoon workout at a Ballys gym in Milwaukee:
4 mile warmup at 7 min pace.
1500 meter swim.
10 mile tempo run on the treadmill at 5:50 pace.
Core lifting |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Incredible day for running in Los Angeles. Bright and sunny at 70 degrees. I headed down through LAX to Manhatten beach and ran the North beaches, Marina Del Rey, Venice, and Muscle beach up to the Santa Monica pier. Man, did I ever need a long sweet run this week.
7:03 average |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the freezing rain this morning in Indianapolis. Absolutely n |
| 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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Flat out just a fun, hard training run. 4 mile warmup followed by 800 meter hill repeats up Molly's Nipple with 4 miles cooldown. Completely covered with mud and snow, it was so awesome! |
| 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 easy with 5 miles at 5:45 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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| | Race: |
Fountain to Mountain 15K (9.3 Miles) 00:51:16, Place overall: 24, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 9.30 | 0.00 | 9.30 |
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The kids really wanted to get some sunshine this weekend so we decided to fly down to Phoenix to spend the weekend with some friends. I also knew there was this $10,000 purse 15k race in Fountain Park, which is an area we love, so off we went. I got a registration done just a few minutes before the deadline. This is a super competetive race with some serious backing from the community. It was also a chance to meet Greg Mcmillan of Mcmillan coaching and some of his masters runners. I knew I'd get my butt kicked. Brett Gotcher and Cabada were running today, Gotcher just ran a 2:10 marathon and Cabada holds the American 25K record. The womens elite field had 9 women who have qualified for the trials. The masters field had 7 masters invited in, among them was Paul Zimmerman, Greg Mcmillan, Joseph Ekom, a Kenyan and Shaun Haley, so it was fun to run with some of these guys as an average runner.
This course looked like it could be fast with a net downhill, but some hard uphills and I felt like I wanted to start out conservative since I keep starting races too fast. The lead group took off super fast and since the start was uphill I kept an easy pace and was soon on my own. Mile 1 came by at 5:45 which was perfect and we started down the downhill couple of miles of the course so I knew I had to put some time in the bank. Miles 2,3 and 4 were all right around 5:10 and I was finally catching up to guys again. Miles 5 and 6 had flattend out and then the hills started. I actually hit around a 6:30 mile up the hill at the 10k, it was kicking my butt. On the backside I passed the last person I could catch in the race, who ended up being Shaun H, so it put me into third masters. I was real happy with this race since it was the first race in a long time that I ran smart, not dying halfway through. I was more interested in running a 5:30 than race position so I could judge where to start with training this year. I had felt my threshold was about 5:35 and ran just under it and ended up with enough to kick at the end and stay ahead of Shaun trying to catch me. Everybody's comments at the end was how horrible the hills were. They need to go run one of Striders Winter Circuit courses..
I ran an easy 4 mile cooldown enjoying the 80 degree sunshine and went to the after race party. This is the kind of race that reminds me why I run. There was an awesome kids race for my kids they ran in their bare feet and a live band that they just loved. The best postrace stuff to watch was the team racing. The winners of the teams got the weight of their heaviest runner in beer so each team had a REALLY big guy in it. At the awards ceremony they put this guy on the seesaw and then stacked up cases of Kiltlifter Lager on the other end until he came off the ground. I was laughing so hard by the end I was crying. |
| 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. Went hiking with the girls all day checking out the mountains south of Phoenix. |
| 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 | 6.00 | 0.00 | 11.00 |
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6 miles at 5:45 pace early morning
5 miles in Denver between flights |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in the afternoon in Logan |
| 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 |
| Moving all day, no time for any running! |
| 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in Akron at midnight after a 14 hour day, whew.. |
| 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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
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Amazing 60 degree day in Akron, OH. I headed out and caught up with the tail end of a trail network. It was rolling hills and lakes for the entire run, I couldn't believe it. The hardest part was getting water, but I found a small service station at about mile 14. Nice 27 mile run. What a sweet run to work out things on..
Got stuck in Denver waiting for mechanics to fix the plane for a few hours so I went to the gym for a small workout. 3 miles and some 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the light rain along the Bay Trail, San Francisco, CA. No energy at all in these legs. Just starting to read about "Stotansim" a few books on Cerutty's ideas about running. This is some really cool stuff. |
| 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 |
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7 miles early morning in Minneapolis before flying back to Denver. Pretty dead legs today from the last few weeks of off and on training, or just from that last long run.
8 miles early afternoon in Denver with an hour in the gym. Feels great to finally have some time for working out the last few days. Thank goodness for a job that gives me time to run. I sure can't do much when I am at home! |
| 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 Detroit at the hotel. The hotel gym must have been 85 degrees. I am so sore today, this kicked my butt.. |
| 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 | | 0.00 | 0.00 | 12.00 | 0.00 | 12.00 |
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Very hard speed workout. If masters running is about pain, then the last few days have really been masters running. Man, some of these have been hard. Probably still trying to shake off that 30 mle day last week. I was going to do this on the track but since I am back in Logan the weather is of course snow so I had to do it on a treadmill.
5 X 1 mile repeats at 5 min pace
5 X 400m repeats at 1:15 pace
2 warm up and cool down with 400m rest intervals at 6 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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8 miles on the treadmill at the gym early morning followed by 45 minutes of core lifting and beach muscle lifting (no purpose whatsoever)
5 miles in Millville easy at 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13 long slow miles along Bonneville Shoreline Trail in Logan. Tired today and sick of the cold!
I eliminated refined sugar from my diet two weeks ago today. This has just been an experiement for me. As anybody who knows me can attest, this means about 50% of my diet was taken away. Hostess will have to ramp production back down at the plant. As I had read, the benefits have been remarkable. My energy levels are amazingly stable. I have lost 3 lbs which puts me finally on track for race weight. Still have another 7 to go, but now have a way to do it. I definately have less energy for training but I think that I can compensate by some energy drinks during my runs since I usually don't take anything.
Also been moving things for three days with my kids. I finally have been able to move back into my home for good that I built. It's been 18 months since I lived in my own home, long story. This means a massive move forward in stability for my family and very postive for my girls. Two years of hard work to accomplish this and very excited! |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Simply no time to run today. The kids and I had a full agenda. Hopefully I can catch up a little on mileage next 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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| | Race: |
Running with the Leopards (3.1 Miles) 00:15:15, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
|
Had a great pizza party with the girls and their freinds until about 10pm and ate a lot of pizza. Curious how that will affect a run.. It was snowing here in Logan and I was also starting to get worried about the drive to Salt Lake in the morning, but the girls were so excited to go see the Murphys and their cousins that I knew I had to do it.
Did some warmup with Rob Murphy and his wife took our kids to see the race which was real nice since the kids love seeing these things. I was excited to also see Steve Ashbaker, Dennis S, and Neil G since this year is shaping up to be a great year for some Master competetion. The race started off in a mess since there were a bunch of younger guys elbowing everyone around. It reminded me of indoor track days for a few minutes. Just before the gun went off a guy stepped up to me and asked if I could move over so he could start with his friend and in about 100 feet after the start another guy actually grabbed my elbow to pull himself ahead. Good times..
The pace felt good the first mile, I had Dennis just ahead of me but was more interested in holding a 4:50 pace to shoot for that elusive 15 minute time. I passed the guys with the gifted elbows and my Garmin beeped a 4:50 so the pace was fine. I got ahead of Dennis and tried to catch the lead pack for a bit as the course was doing it's only uphill and then Dennis came by me on the left. The second mile was 4:52 and I realized this was almost over and couldn't believe how quick these short races are. I tried to pour it on but there was just nothing left in my legs and Dennis actually gapped me a bit more. ( He said after the race he was being gapped by the lead pack and was trying to catch them) The last mile was about the same pace even though it was a steep downhill. My lungs were hurting after the race pretty good, but it felt like I had a lot left, maybe not. No idea how to run these, that is as fast as I have run a mile in six months. I didn't get either goal of mine, a master win or a 15 minute 5k, but very happy with the time and even more with how training is going. The kids just loved the whole morning. They were upset to see the Murphys go, and that made the day for me.
Thanks to Bill for a fun course and now on to some marathon 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Morning in church and the afternoon at the pool teaching the girls how to snorkle, getting ready for the spring break trip.
Rest of the day in the recliner enjoying my old age.. |
| 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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Went out to do a Tempo run and it was snowing again, what the $#@%? 10 miles on the treadmill at 5:45 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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5 miles in Denver before work
Core lifting
10 miles easy in New York. Sweet day, lots of sun. Ran down the Harbor to Wright Field and through Flushing Meadows past Ash Arthur stadium. Love this city! |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Recovery day again.
6 miles butt crack early in Flushing Meadows, New York. 8 min pace.
10.5 miles late afternoon in Miami. Slow and easy this week. Flying "proving runs" with a brand new Airbus up and down the East Coast, should be an interesting 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Recovery day
10 miles on South Beach, Miami. 7:30 pace. Sweet morning, but still a bit on the sore side. amazing what a little three mile race can do.. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles easy in Austin, just a sweet day! 10X200 meter strides. Not feeling good about a race tomorrow, just too tired 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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| | Race: |
Striders Half Marathon (13.1 Miles) 01:15:22, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 13.10 | 0.00 | 0.00 | 18.60 |
|
I had to sit up until two am waiting for my son to get back from a date so it ended up being a late one again. I was pretty sore and fatigued from the workouts this week so I debated even running this one today, but I needed to get a tempo workout in.
Just about perfect conditions for a race today. This was a first in a while, starting a race already tired! The first 6 miles went fine, on pace at around 5:30, but man I was as fatigued as I have ever been I think. It was the kind that just overwhelms your whole body. I simply had to back off to 6 minute pace and bear it out.
Good news is, I'm training at close to the limit, bad part is that it really sucks to try and race in the middle of this. About a minute and half slower than last year in near perfect conditions. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy, around 8:30 pace late in the evening. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles at about 8 min pace pushing the double stroller |
| 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 | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| 10 mile Tempo at 5:45 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Very long swim. 2 miles, took about an hour ten minutes. |
| 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 |
| 10 miles on the treadmill again at 5:45 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles of hill repeats in a snowstorm. Good times.. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A quick 3 miler after church in the snow, again.. |
| 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 |
| Landed in Orange County around midnight and did a moonlight run along the Bay Trail. Amazing, beautiful 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
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Sunny and 65 degree day in Orange County. I ran a nice 23 mile easy run from the Bay Trail to the LA beaches. 7:21 average 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 | 0.00 | 0.00 | 5.00 |
| 5 miles in Minneapolis. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on the treadmill. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with some short strides on the grass. Basically another day off. Tomorrow is race day and the second half marathon in two weeks. I'm not really sure how to train or taper for these. I'm going to use the half tomorrow for a good Tempo run and shoot for a 1:12. |
| 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: |
Salt Lake City Half Marathon (13.1 Miles) 01:11:33, Place overall: 4, 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 |
|
We spent the evening at the Murphy's house and it was simply the best pre race experience that I've had. The kids loved it and Rob had a lot of great advice. We drove the first 10 miles of the course which was a first for me. It helped a lot this morning knowing what was in front of me. Rob's wife just goes all out with the hospitality and race support. This was the first race that I had my own water bottles handed to me by my kids!
I ran a semi hard 23 mile run Tuesday this week as part of a marathon schedule that I am behind on so I took the last few days off and did no warm up at all this morning. I watched Rob jump a fence to use a Porta Potty while a lady took a picture of him and I had two Peeps before the race started. Perfect race prep.
The race pace was a bit steep for the first 5 miles. I was worried about it, but didn't feel winded so I hung with it. I was looking for a 1:12 this morning so the race was more about my clock than racing. I just needed to put in those 5:27 miles. The 5k came around at 16:08 and the next few miles at 5:20 or so. As we turned and came back up the hill, Walter was running just to my side and a bit behind me and now I could feel the pace. He was yelling at every single runner that he knew who we passed up the hill and I couldn't believe that he had the energy for it! Psyched me out..I was dying.
Around 6 miles the pace felt great and I settled in. Somewhere in here I caught up to Fritz and Fiddy, who must have been doing close to 5 min pace early in the race. I noticed that I had started to lose a few seconds on pace for a 1:12 so I picked it up a little and concentrated on holding on and actually running some tangents correctly. I lost some time through Liberty Park and through mile 11 though and as we came up the State Street hill a guy passed me pretty quick. I didn't even know he was there so as we turned the corner I looked back to see who else was getting ready to kick my butt and there was Walter's red singlet right behind me. I picked up the pace for the last mile to around a 5:16 and passed the guy who got me on the hill. It was encouraging to feel like I had plenty left in the tank.
I learned a lot on this race, mostly from Rob and a little from pre race prep. I had a very small breakfast, some sleep and better fuel during the race. It cut three minutes off my half time two weeks ago. This race is the Tempo run for the start of my last training for Ogden Marathon so the next three weeks will be painful.
The post race was just fun, fun! Lots of people there from FRB and the USATF Circuit. My girls ran the Kids Marathon with Rob's kids and loved it. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Diddly squat. |
| 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 | 0.00 | 10.00 |
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Just starting training after the half marathon Saturday. Progressive Tempo run today at the gym. 2 miles at 8 min pace, 4 miles at 6 min pace, 3 miles at 5 min pace and 1 mile at 8 min pace. Felt strong and excited to get some speed in this close after the half.
45 minutes hard lifting. This is going to leave me sore. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in the early morning sun so slow I could see the grass growing. 45 minutes core and upper body 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on the Bayshore Trail. What a beautiful 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in Dallas on the Legacy trail |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles from my house just as the sun was setting. What a beautiful evening. Just enough time tonight to get home, spend some time with the kids and go back to work. It's been a busy week, 4th night in a row with time enough for only 4 hours to sleep. Oh well, maybe catch up next week. It sure was nice to be home, even if just for a few hours.
The short nights have not helped with a quick recovery from the half marathon so this week has been hard work running. It will basically be the philosophy of "running through" it for a while.
We have had a new puppy in the family for the last three weeks and now since she is 14 weeks old her running training is starting. She is a Chesepeake Bay, a great running breed, and the poor thing doesn't have a clue what kind of a life awaits her. We did a mile together last night and she had no problems keeping up, even at that age. It's been 24 years since I had a dog, my wife hated animals so this has been really neat. The girls don't give her a break.
This week I have been "told" three times that it's been long enough being single and it's time to start dating. The culture here always makes me smile. Single dads with kids are square pegs that everyone tries to fit into round holes. |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long easy run in Orlando. 80 degrees and sunny. Looped around four lakes. |
| 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 |
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5 miles in the early morning in Orlando before heading home. Can't even believe how beautiful this day is. Easter has always been my favorite day of the year.
Today is also the last day of recovery week, bummer. Now I have to start running... |
| 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 easy miles and a good lifting session. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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10 mile track workout. 2 mile warmup, 5X1s, 1 mile cooldown. 30 minutes core.
8 mile easy jog in the evening with the stroller. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Nothing is so nice as a day with no agenda. I'm building a new stone fireplace for the living room which I don't really need |
| 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 |
| Easy pace, medium 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 14 hours of flying today and the getting home. Absolutely no time for a run. I'm 24 miles under my weekly plan and just over three weeks to marathon. This isn't good. |
| 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: |
Race against abuse or something (6.2 Miles) 00:34:12, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
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3 miles with the dog this morning and then dropped her off and ran a 10K in Wellsville. Super hilly course and snowing the whole run. Good times.
1 mile easy jog after.
Supposed to get in a 20 miler later today but just too busy catching up. Pretty frustrated at having absolutely no time to train. I'm catching 4-5 hours of sleep a night just to stay ahead, what a week! |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| What a sweet day! Spent the day with the family and headed out for a long run about 7:30pm. Did the Providence Trail, Logan River Trail and the Bonneville Shoreline Trail in sunshine the entire run! Holding about an 8 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at about 60% effort in DC. Real busy around the Capitol tonight with all the news 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 | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 16 miles on the Mt. Vernon Trail in Washington. Pyramid fartlek 1-5 minutes, 50% effort on rest segments and 75% on fast ones. Super humid and 84 degrees! |
| 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 Bay Trail in Seattle early morning. It's been a great week for some trail runs. I'm feeling the mileage though.
30 minutes 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 | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
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8 miles early morning on a rare sunny day in Detroit. Easy pace, enjoying the miles.
7 miles afternoon at marathon 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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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5 mile Tempo run butt crack early in the morning at 10 seconds below marathon pace. Sure is hard to run at this pace during a high mileage week.
5 sets of strides, maybe 80% effort and 20 minutes lifting.
3 miles evening pushing the double stroller, kids and the dumb dog.
Off to Provo with the kids to stay the night with cousins. I'm doing a long training run in the morning to wrap up this training week. Could be the most solid week of training I've been able to put in for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Provo City Marathon (26.2 Miles) 02:50:56, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.70 | 10.00 | 0.00 | 0.00 | 31.70 |
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I had my last long training run scheduled for today and needed an icreasing pace run, 16 miles easy and 10 miles at goal pace so I decided to do it with the Provo Marathon. There are two weeks left before the marathon, so I knew that I needed to be careful and slow with this one.
We stayed with family in Provo, which the kids loved but was a disaster for race prep. Everybody was up until midnight playing cards and visiting, there's not a whole lot of understanding about this running thing in my family.
I got in a few hours of sleep and headed into downtown in the morning for the race. I was able to sleep on the bus up the canyon all the way to the start, which was sweet. It was a pretty small marathon and not really anybody that I knew. I did talk to Ken Richards at the start and he seemed pretty amped for the race so I knew he could take this race, seeing the field. He asked what I was shooting for and I told him I was using it as a training run to get some pace practice towards the later marathon miles and he laughed and said awesome!
Goal was to stay at a relaxed pace and not accumulate fatigue. Most likely around 7 minute, but I was not going to worry about the speed, just run what felt like a consistant recovery pace was and then get some pace miles in. I'm not sure of splits because I have set aside the Garmin for a while and there were no mile markers until the halfway point. It was probably just above a 7 minute pace because I came through the half at about 1:33, dead on target. For the first 11 miles, there was a huge group of guys and the lead girl who were pacing to get just under a 3 hour marathon. It was a lot of fun to just visit for a bit as we ran and hear how all the different training methods everyone had used. However, eventually I think only two of the group managed to get under the three hour point, probably due to a second half much more difficult than down the canyon for the first 12 miles. That was by far the most enjoyable chunk of miles I've run in a marathon before. When I saw the 15 mile marker I had to pick up the pace by about minute a mile. It wasn't at all what I expected; I just had a lot of energy and none of the overall fatigue that I usually have at this point in a marathon. The pace just clicked in. This is definetely a type of training that I am going to find a way to work in in the future. We'll see how it affects the taper. Right now, a day later looking back, there was so much to learn from that run. It's amazing what staying just 15 seconds above threshold does for your endurance. Holding back for 15 miles in a race is very strange, not to mention how odd it is to run a fast pace through the last 10. When I stopped at an aid station for a banana, the volunteer said that I better get going since I was the second marathoner. That was something to process for a bit since I was balancing in my head my training goal, how far ahead was the lead runner and how fast did I want to run. It wasn't to hard to take the easiest choice, just finishing the training goal.
It was neat passing the lead half marathoners going the opposite direction. Fritz, Fiddy and Teren were just hauling. I still can't believethe times on half marathons that guys run here in Utah. That was a hard half marathon course and there were some great runs. Great job guys, I'm glad I wasn't running that one today!
My 10 miles at pace was right on so I was happy with the run. As always it's just good to finish without breaking something, and in the money! Must be the slowest 2nd place marathon finish in Utah history.
3.5 easy miles in the afternoon with the kids and bikes. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Off day. Hung out with family today and just relaxed. I took the dog out for a three mile shakeout run and seems that I survived that week of running. Last week was about 106 miles and some pretty decent workouts. The formost goal is always to keep just out of the injury range at my age and I have managed that. I'm still 6 lbs over race weight and it looks like that's a benefit that I just won't be able to realize this marathon. It's actually kind of cool to know that it's still in my back pocket as a gain I can get in the next few months. If I had any kind of discipline I would just get it done.
I am still thinking through the training run from yesterday. I gained a lot from that run mentally and maybe not so much that can be used to improve my running as just understanding about what marathoning is about. Just a few thoughts that have been bouncing around my skull: First, I don't think that it's uncommon for me to run a bit faster in some races than I have the talent for. It has led to some crashes. I think that most guys that I end up running next to across the finish line are much fitter and possess more God given ability. They certainly run with better form and are more consistant race to race. Every runner who feels that he or she takes this sport seriously must wonder at times, whether they run from ability, training or can just take more pain on a certain day. I can't say that I've figured that out, or expect to, but it was a new experience for me to run under effort and have a chance to consider what could be done different.
Second, is the look at speed training for a marathon. FRB gives you the opportunity to see what guys do to train for some real marathon speed. There are some times here that I'll never touch and I love the work of looking at how they do it. There are also some folks who really know their stuff as far as physiology goes. I've been wondering something and bouncing it around for a while. I'm only two years into the marathoning and would appreciate any opinions on this. It seems to me that the 10 mile distance Tempo run is the Holy Grail for a marathon. If you spend several months working that pace down with the right kind of training to what you feel is the maximum training effort that you can do it at, you have reached a pretty valuable number. The real work for training should be to get faster at this distance. It's the information and tool to carry with you on race day. Running race distances under the half marathon you will go under this pace since your effort level is higher. In a marathon, you can hit it even if you are running 26 since you are willing to hang out there farther. It's your "care" number, if you will. You can run it in a marathon, or even run under it a couple of seconds a mile, but you will pay a price one way or another.
If you drop even as little as 5 to 7 seconds below that pace in the first 13 miles, you are going to pay the price seriously the second half. You never gain time in the first half of a marathon, you only create potential problems. So, if you are looking to run a marathon 3-5 minutes faster than your 10 mile speed you better look to running that in the last 11 miles. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles early at the gym with some 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Enjoying another beautiful day on the Seattle Bay. Just hiking, no real mileage. |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mile easy run after work. |
| 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 | 0.00 | 10.00 |
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10 mile Tempo run at 5:44 average. First run at speed since the marathon and nice to feel no soreness at all. 30 minutes of core excersizes.
Skied at the lake all afternoon on an 80 degree day. The kids were nuts about it. I even got the dog up on the kneeboard. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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5 miles early morning in the gym and some lifting
6 miles after lunch on Mt. Logan Trail
Off to the lake again.. |
| 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: |
Conquer the canyon 10K (6.2 Miles) 00:35:47, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.20 | 0.00 | 9.20 |
|
I think this was the race time, no watch today. I was not sure about running this race after the marathon last week but I thought that I felt pretty strong and I knew everybody would sleep in at the house so I might as well go run. I did a three mile warm up and my legs were pretty sore. It was probably from my tempo run Thursday, but as we got into the race I just had a pretty dead set of legs! The race goes straight up the canyon for 3 miles and then comes down and it was a long three miles, right into the morning canyon wind. I thought we were doing 8 minute miles going up but Conner had a GPS and at the end he said they were 6:30s. It was great going down but I just couldn't get that soreness out of the legs. Not even close to Conner. I even asked him to go slow today since I was tired and he obviously didn't listen.
As usual it was a lot of fun talking to all the locals and FRB folks after the race. Scott, Keith and Dave ran great races today. When I got home everyone was still asleep so no family time lost for running, that's a bonus!
Spent the afternoon waterskiing and buzzing fishermen with the boat at Newton Dam. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles along the Deer fence trail in Logan with Jessie. |
| 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 | 2.00 | 8.00 |
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5 miles easy, 2X1 mile repeats at 5 min pace, 6 strides. Trying to shake out the soreness in the legs. Just a little tune-up..
30 minutes 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy miles in New York. Pretty day and felt great. So nice to have a no purpose run in such a cool city.
Tomorrow I fly the transcon from New York to Los Angeles. That means I get to get up in the morning and run along the Bay in New York and then in the afternoon I'll be jogging along Venice Beach in LA. It never gets old.. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Had to get up at 3am this morning to get in a run in New York before our flight. Then had to run in the rain freezing the whole time. When we got on the plane it took me 20 minutes to get Laguardia clearance to clear our flight plan because of the weather and then we had to sit 40 minutes in line at the runway behind Donald Trump's 727 because they were changing their flight plan last minute. Probably rescheduling the hair appointment for the fox on his head. One of those mornings. Thank goodness for 3 cans of diet coke and chocolate chip cookies.
Late afternoon I was sitting on the beach in LA and trying to decide if I should stay on my schedule, which was nothing, or go run. The sunshine won out and I went for an easy 9 miles.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles along the deer fence trail |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the treadmill at the gym and some easy weight 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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| | Race: |
Ogden marathon (26.2 Miles) 02:36:20, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 26.20 | 0.00 | 0.00 | 28.20 |
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This race was just a lot of fun. The best people to hang out with and a perfect race day.
I'm not sure about the race time since even by the awards at 2:30 m the directors had not been able to post any results, so I'm taking my Garmin time. I'm pretty sure that I now have the two slowest 2nd place finishes in the marathon in Utah history. I had two goals going into this race; finish in the top three and run that elusive 2:30 marathon that I have been trying to get for a year. Oh well, as my brother told me after the race, you never know with the marathon. Every race can be a surprise. This one set me back a bit and energized me to continue training for that goal.
I took up a blanket and fell asleep at the start for half an hour which was a first. It was the third night of less than four hours of sleep and I could really feel it. The pre race was a great time. I met Chad, who was stoked for a shot at a sub 3, talked to big Rob, said a quick Hi to Teena and learned from Rob M his technique for bathroom breaks sitting down, not a method most of us guys get practice at. Seth got yelled at for warming up across the starting line of the chip timer reader and it was perfect when he told them how to reset it because he owned one.
The first 7 miles were on pace and felt just perfect. I was slowly beginning to pass people and ended up just tailing Ben and Riley. As I caught up to them Ben had to hop off the road for a bathroom break, what turned out to be one about about five before he felt the day was done and stepped out. I think he had a good shot at winning this today so that was a bummer. I pulled ahead of Riley and then he passed me at mile 11 and handed me the water bottle that his support group gave him. That was great timing. I crossed the half a 1:15:02, dead on pace and pretty stoked about it since I felt great. As we went around the lake Riley was coughing a lot and missing some strides but would catch back up and pull in ahead of me. It was good to have someone to talk to through these miles. Then by mile 16 he stepped out. By 18 I was losing 15 seconds a mile and felt that kind of overall fatigue that just doesn't let you get a rythm. My legs felt great but I couldn't put any use into the great downhills after 18. I actually slowed down going down the canyon. I did however, start getting glimpses of a yellow jersey that I was pulling up to and knew it had to be the second place runner. That was way surprising since I was running so slow. I could see my goal time dissapearing but at this point couldn't have cared less. I was just going to hold on to some rythm. At about 22 miles Seth walked off the course, sat down and waved at me as I jogged by. For the next four miles I was sure he would be blasting by me with a big grin. And that was it. Very strange race for many of us and definitetly long. All three of us at the front compared Garmins and all showed 26.47.
We partied at the Marriot with the Murphys and my kids now think marathoning is cool again. As long as it involves hotels, swimming pools, ice cream and friends. We bought a frisbee and the kids played on the grass for two hours waiting for the awards. Rob's wife Joanne stopped and gave me a ride to my car as I was attempting the long walk back. Then it was off to Roosters for a huge cheeseburger.
I love this sport. What other sport can you race so hard against yourself no matter what your ability and even run the same race with some of these guys that are so good at this stuff? what a run by Fritz, a new PR I think and a race ran all by himself over 10 minutes ahead of the rest of us. There were some other great races today, Rob Mantz, Chad R and some others. I know Rob M. could easily have run a 2:40 but still beat Scott by 10 seconds for the Masters win. The rest of us kind of got our shorts handed to us.
I'm ready to start training again for that 2:30.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles along the trail behind the house with Jessie this morning while everyone sleeps. I can't get this marathon stuff. Yesterday was all I could give in that race. I was completely fatigued but still got one of my slowest times. Today, the day after, my legs feel great which never is tha case. I gotta be doing something wrong. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 slow miles on Deer fence trail |
| 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 |
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Did some hiking with the 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy miles on the Portland river trail. Lazy day.
Does anybody know how to paste pictures on your blog entries? |
| 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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4 miles in the morning in Denver before work.
6 miles super slow in New York in the evening |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles up the Providence Canyon trail. What a beautiful evening. After living in some 7 countries in my life, sometimes I can't believe how lucky I am to live here. We are heading up for a night ride with the Jeeps to Mount Logan tonight. |
| 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 |
| Day off, camped out and went waterskiing. Downed two packages of Oreos singlehandedly and a steak as big as my head. |
| 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 |
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Sitting around after church today with my feet up on the couch, wondering if I would ever get the motivation to get a run in with all the rain all day. Then work called and asked if I wanted to do a short turn, so I jumped up and took my son with me to Denver. Wouldn't you believe it, the weather in Denver was 75 degrees and sunshine and I got the nicest 6 mile run in before heading back to Utah.
We get to spend Memorial Day with family at the cemetaries in Salt Lake and then I have a three day mini vacation in Fairbanks, Alaska. Actually it's work, but one flight up Monday night and one flight back Thursday morning with nothing in between. I'm excited to catch some of the best trail running in the country for a few days. |
| 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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Flew into Salt Lake last night and hung out at the hotel instead of driving home to Logan since the whole day was family activities in Salt Lake for Memorial day. I got at least 4 hours of sleep before I headed up for an early run with Rob Murphy up City Creek. He wanted to go 12 miles which was nuts since we ran a marathon a week ago but I trust his judgement since he is so old.
It ended up being a perfect run and pretty weird to run into the snowline 6 miles up. It is also so much nicer to do distance runs with some company! On the way back down I could definetly feel the effect of the marathon in the legs. It's time to start the training back up and I pretty much don't know which races to run the next few months!
Right now I'm sitting in the plane typing on the laptop, getting ready for a six hour flight to Fairbanks. It's only two more weeks until we have WiFi on the planes and a whole new dimension of inflight entertainment opens up. We also got Toblerone chocolate in the cabin, which is pretty much as good as life can get.
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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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| | 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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I must be in heaven. Out of all the places in the world that I have run in, Alaska just blows my mind. I never get used to the flight up here first of all, no matter how many times I have done it. Usually when we fly westbound with these faster generation planes and it's during the sunset, the sunset can take up to two hours since we are flying at close to 650 miles per hour in the same direction as the earth. But when you fly northwestbound across Canada into Alaska the sun holds still on the horizon like a great flaming ball and then it slowly rises and moves across the mountain line for the next 5 hours. This time of year Fairbanks is getting almost 20 hours of direct sunshine. It's also hard to comprehend that we cross most mountain ranges in the United States in about 5 minutes at this speed. The Wasatch range in about 3, and the Rockies and Uintas combined in about 20 minutes. But when you fly across Alaska you are over what seems like a continuous mountain range for three hours. It's so big it just makes you grin.
I landed the plane with the sun blazing on my right side at 11pm, 1am mountain time. When we got to the hotel (cabins on the river actually) I knew that I had to get out for a midight run in the sun even though Rob and I had run that morning in the snow up City Creek in Salt Lake. I threw on a pair of shorts and my sunglasses and went for a quick 4 miler. It was about 75 degrees and not a cloud in sight. I have three days here and I'll be running them all!
In the morning I hit a huge breakfast of reindeer sausage and pancakes with the crew and made some phone calls to Running Club North, the local club to see what the locals were doing. Today was a track workout with intervals and I had no interest in that, but did get some good info on trails along the ridges. I headed out for an easy 14 on some of the nicest trails I have seen. A bit sore from the marathon still, but this is just the life. No way I'm not going to be on the trails. When I got back I had a message from Dan, a local trail runner who wanted to do a long overnight trail run tonight starting at 10pm. That is going to take a few hours to think about, but since I don't have to fly the plane back for a few more days it's pretty tempting.
It was so hot after the run that I swam a good 30 minute workout in the river to the side of the cabins. Man is that water cold.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.00 | 0.00 | 0.00 | 0.00 | 33.00 |
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Last night was the best trail run I've ever had. We left Pike's Lodge in Fairbanks at around 10:30pm and started backwards along the Iron Dog trail. I was worried tonight about so much mileage this week but honestly couldn't care less about messing up future races this year. This stuff is why I run. The sun was shining straight in our faces until we got buried in the trees along the trail and for the next few hours I felt like a little kid again. My legs were pretty tight and my plan was just to head back if they felt like they were getting worse. Dan was pretty patient as I knew I needed to hold a slower pace. After 10 miles the soreness all faded however, and the rest of the run was just fun.
We traded off the backpack when either of us felt like it. I was pretty useless for anything on this run since I had no idea where we were. Serious trail stuff like this is so new to me, I can only guess on when my body needs water and how much too eat, or when. What is cool, is that we are fast in Utah. We are used to hill running and altitude. It's a relief to not only keep up but get stronger at the pace. I'm pretty tired today so I'll keep this short and maybe catch it up later. The scenery was awesome. It is so different than road running. These trails were a lot flatter than what I run around Anchorage which was a relief. We stopped a few times for some sandwiches and even walked up a hill or two instead of running them. We stopped finally in a tiny town for the turnaround and even debated sleeping for an hour or two, but the mosquitos were enormous. They killed you when you stopped. I have no idea of the pace tonight, I would guess just a bit slower than 8 minute miles. The trail took us over 4 1/2 hours which would be about right and I was as wasted as any marathon I have ever run.
Tonight could be a short run up to the hotsprings and back, but it's pretty much a question of if I have any legs left at all. I sat in the river when we got back for about 20 minutes freezing my legs. Hopefully that will help with some recovery. Yesterday after swimming in this river my core temperature was so low I was shaking for about an hour. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 recovery miles in the evening before flying out the redeye from Fairbanks. I am totally dead tired from the last few days. |
| 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 | 6.00 | 0.00 | 0.00 | 12.00 |
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6 miles on an increasing tempo run on the treadmill this morning. I felt I needed shake out the slow pace of the last 4 days. 2 miles at 6min, 2 miles at 5:30, 2 miles at 5. Both legs felt like I was moments away from a little cramping in the hamstrings but overall not sore. Must be from keeping tha pace way down lately and some soft trails. Spent two hours after that teaching my son how to lift weights at the gym. He really wants to run the TOU in the Fall and I think the first step is weight lifting 3 times a week and hiking 3 days of the week. There is no PE in his school to speak of. He could not do a single pullup, could manage 2 pushups and had a really hard time with any free weights at all. In spite of that, I'll bet he will be passing me up within three months.
6 miles on the Bonneville trail with Jessie in the late evening |
| 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 |
| Wow, what a beautiful weekend. We planted four trees today and I spent the afternoon teaching my son how to canoe. I had just enough time for a really fun trail run from my house along the deer fence, down to First Dam and up the Logan river Trail. Great mileage week and still alive! Yes! |
| 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 |
| Played with the girls all day after church at First Dam with Jessie, the Jeep and the canoe. I can't think of a time I have loved life more. |
| 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 |
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15 miles on the bay trail in San Francisco. Pretty sore today, probably the miles last week announcing evidence of my stupidity.
I spent some time this week thinking about my running this year. I get just as much a reward from the trail runs, long runs, runs with other friends and spontanes runs on trips that i know I cannot simply train to race this summer. I'm going to run. That means running what my heart wants regardless of what races may come up. It probably means "running through" a few marathons this next month or so instead of specific training for them.
I got accepted into the National Masters Marathon Championships in Twin in October. that means getting into shape finally in late summer for a real race. |
| 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 regular pace in Orlando. 93 degrees and 80% humidity |
| 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 | 5.00 | 0.00 | 0.00 | 13.00 |
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6 miles in Denver in the morning. Easy run. Still sore.
7 mile Fartlek. 2 min fast 5k pace, 2 min easy. 20 minutes lifting. Started using the GPS again today after a month or so break. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early morning run with the kids in the jogger on Bonneville Trail. Jessie ran the whole thing. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with the double stroller on the River Trail with the kids. Day after the accident. Pretty much just getting the kids out and one foot in front of the other. |
| 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at 6 minute pace. Simple shake down run. Survided.. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Bandaged up both knees and went for a long trail run crossing Logan peak. I hit this trail hard today, needed a good outlet. Pretty much stumbled back in, but way satisfied. Nice to have the GPS again. |
| 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 |
| Just played away a summer day with the kids. I'm going to pay a price for all this time wasting! |
| 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at 5:46 pace. One of the first runs back on the GPS and at a good 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Spent the evening in Idaho Falls with family. Totally unplanned trip since we changed plans from flying to Minnesota this week to driving up and spending a day in Yellowstone. Ran 8 miles with my brother at 5 in the morning. No wind at all, that's a first up 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Two miles late in the evening after 10 hours of driving. Did another mile of fast strides. feel pretty strong really. |
| 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 |
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6 easy miles around Pike's lake, Minnesota. My two girls and I are staying with an amazing host family that Grandmas Marathon set up for us. Beautiful home right on the lake. We spent the night here and the day today hanging out in the backyard, riding bikes and paddleboats. We went into town only long enough to attend the elite luncheon, pick up race packets and our gift basket and head back in time to catch up with the Murphys for a bit. One of the best pre race days I have had.
Still feeling dead legs from all the trail running this month and two marathons last month. Trying to figure out in my head how to run the first 13 tomorrow. |
| 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: |
Grandmas Marathon (26.2 Miles) 02:39:16, Place overall: 81, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 26.20 | 0.00 | 0.00 | 27.70 |
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Pretty strange race today. Fourth marathon for me this year in six weeks and even though I felt I was recovering quick enough, I just couldn't get the legs to work as well as I wanted to today. Overall I was way excited crossing the finish line since it was my best effort run this year. I had talked to Rob yesterday about how to pace. I felt that a 2:30 was a remote possibility but that a 2:35 was realistic. So I decided to pace a 1:17 half and then drop some minutes on the second half. The pace felt very nice but reaching 7 miles I could really feel the lack of leg strength. I didn't seem that tired, but just could not get those suckers to work! I came through the half at 1:17:23, pretty much right on pace and still feeling good except I could not increase speed. I would increase the pace to 5:40 and hold it for half a mile and then my legs would just be dead and would have to drop back to 6. Then I would glance at the GPS when it would beep splits and they were slowing further into the sixes. As the seconds kept adding up I knew it wasn't my race day but no way was I going to drop out since I got injured last year on this course and DNFd.
This is the only marathon have ever run that I finished after feeling dead legs at an early7 miles. I crossed the finish line pretty happy with the run. It is my best effort this year, just a crappy time. I was pretty stoked about holding on for the whole thing and since I felt that I have not been a good mental runner, I am ready to get some rest and start getting in shape for Twin in October.
Aside from the race this has been the most incredible race treatment yet. Three days at an amazing host family with my kids. All the food you can eat and right on a sweet lake. Elite lunches, packets, tour buses, and coaches for race morning. I could get used to this! |
| 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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5 easy miles around Pike's Lake Minnesota this morning.
5 mile slow run with Rob around Lake Bemidji in the afternoon after getting to Ruttgers Resort. Sweet 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 mile bike ride around Lake Bemidji and through the town with Rob. What a beautiful area. I would love to run this trail. The kids are off playing and don't even know that we are not there! |
| 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 on some pretty nice trails in Bemidji State park with Rob. Felt pretty good except Rob kept running too fast. |
| 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. Three races in July to run and tomorrow marks the start of my training plan for Twin, so now I have to get in shape. I've been thinking through my recent results and pulled out my old Advanced Marathoning book to set up some new training plans and feel for the first time in a few months some real desire to put in some speed. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles Mt. Logan Peak trail with Jessie and Angie. awesome 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 | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
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Some easy recovery miles along the Bonneville Shoreline trail into Green Canyon. Feeling pretty refreshed today and in need of a long run tomorrow. Tonight, with the morning off, I noticed online that the Mt. Logan Peak trail run was in the morning and called the race director about getting in last minute. It was an interesting call. I was lectured about the seriousness of trail running and the extremeness of it. How it takes months of planning and a person can't just go run one of these. The snow is high and so is the danger, on and on, lol! With all the additional dangers and problems with possible snowpack there would be no way to get me in. Obviously I must misunderstand the sport of running.. |
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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Starting training today and so NOT excited about getting back on a running diet. The last six weeks have been fun. I'm going to miss all the moonpies and twinkies.
Ascending fartlek run this morning from day 16 of Advanced Marathoning. I knew the perfect trail for this with some up and downs and some great flats. South spur of Logan trail. 2 miles of enjoying nature for a warmup and then not noticing it much else trying to track the legs.
Best part of the run was passing a long line of Logan Peake trail racers above them on the mountain side since they packed the whole trail solid. |
| 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 easy midnight miles. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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6 miles along the Providence bench before heading into court.
10 miles at night in the river bottoms of Minneapolis. Amazingly beautiful night with a bajillion fireflies |
| 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 | | 7.50 | 13.00 | 0.00 | 0.00 | 20.50 |
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10.5 miles in the morning in Minneapolis, Tempo run but pretty sore. Ran mostly around 6:15 pace.
10 miles in the evening, 1 mile repeats with 7:45 pace rest in between. Pretty sluggish and painful at first and then it all shook out. Great workout day sandwiched around 10 hours of work. |
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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17 hour day at work today battling thunderstorms and a new copilot. Tried to get into Denver and had to hold for an hour and divert for fuel to Fort Collins, CO. Couldn't get in there because of low level wind shear and diverted again to Colorado Springs. Had to wait 2 hours for the storms to blow through Denver before I felt comfortable enough to try another approach in. Finally landed in Denver and loaded up for San Fransico.
I headed out to the Bay Trail for a run, but no kidding, I fell asleep in the elevator on the way down to the lobby, so embarrassing. So I ran an easy 5.3 and called it a day.
Totally missed the scheduled workout. |
| 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 | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Amazing trail run today on Del General, San Jose, Costa Rica. Really slow and hot! |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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A beautiful trail run in Costa Rica! Get home tonight at 12am and have the longest trail run I will have ever attempted to do from Logan Peak to Bear Lake. That should cement in the "marathon shuffle" I'm working on in my gait..
Got into Salt Lake last night at 2am and hit a 3 miler with Jessie since I was so tired of traveling |
| 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 | | 26.60 | 3.00 | 3.00 | 0.00 | 32.60 |
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Since Utah Running Guide had the Freedom Run listed as this morning I had thought I was going to run that, even registered for it, but when I was driving home last night I googled it and saw that it was Monday. Oh well, that means a gym workout with some speed today before heading to the lake and then getting in my trail run over to Bear Lake tonight. Need to shake out the sluggishness that has been stalking me for a month. Schedule shows some speed work so I gave it a good effort..Lol! 3 miles at 6 minute pace followed by 3, 1 mile repeats at 5 min pace with 1/2 mile cooldown runs in between. It feels like the distance training has cost me about 15% in speed right now, but I feel it's a necessary trade for the intervals that are coming up..
Off to sit on the boat for the afternoon and then hit the trail this evening..
Got in 24.6 tonight heading over to Bear Lake straight up from Mt. Logan above my home. Just got in at 11pm. I didn't make it all the way before my ride showed up, but still a great day of training! |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Played with the 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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| | Race: |
Murray 5K (3.1 Miles) 00:16:51, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.10 | 8.10 |
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Sick kid in the morning so another no sleeper. It was pretty warm once we got down to Salt Lake, I could tell warmimg up that I'd feel that. The sick kid threw up twice in the car but everyone wanted to see the parade, so we stayed-good times.
I was a little worried about running a real race again after these marathons so I had a bit of a hard time getting a pace. First mile was 5:47, marathon pace, so I had to laugh..I picked it up a lot for that second mile simce I realized this was a 5k now, 5:02. Then went straight at the park instead of turning right, but luckily one of the high school runners behind me yelled at me and I cut back through the park to rejoin the course. don't think i lost too much time, but a few places.
My six year old daughter ran a kick butt race at the kids race after. She was just grinning and said. "Dad, I looked back and I could see hundreds of kids I was beating!". Love it!
Ran an easy 3 miler with the kids late evening |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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7 miles this morning on the Deer trail with Jessie
4 miles evening |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the sun! |
| 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 |
| 9 miles with the double stroller. Thankfully one kid now rides a bike! |
| 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 trail run along Logan Peak |
| 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: |
Hobbler Half Marathon (13.1 Miles) 01:12:53, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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Still shooting for that elusive 1:10 half marathon. Rob advised me on this course to run the first two miles at 5:10 pace and then see how the pace feels. My 5k split was 16:18 which was about a 5:16 pace so a bit on the slow side. My 10k split was 33:20 so I was adding a few seconds per mile, but I crossed the half point at 34:54 right behind Riley so I was right on pace. I hadn't trained enough speed though and had to drop off more time, especially in the last two miles. Pretty rolling course! |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Today was supposed to be a day off but I was asked by a new friend to run an hour with her. I was pretty dead and made a few excuses and when she laughed at them I knew I had to go.
Fastest girl I have ran a training run with. We ran close to a 7 minute pace the entire time. I couldn't believe it. |
| 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 mile recovery run on the Deer fence trail |
| 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 | | 8.25 | 0.00 | 5.00 | 0.00 | 13.25 |
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Track workout today. first time on a track in a long time. 2 mile warm up, 10X800s with 200 yard walk in between. 2 mile cool down.
3 miles in the evening with the girls on their bikes |
| 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 recovery run on Stokes Nature Trail. Sweet evening. Legs are barking though! |
| 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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3 mile run before the kids were up. I was so sore this morning I could barely walk. It seems like simple muscle soreness, which is good. Had to start really slow.
Ran the deer fence trail in the evening with Jessie. She took off at the turn around and was gone. Thankfully she was home sitting on the porch when I got back. She ran 5 miles by herself with two junctions and found her way back. Dumb 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran the double stroller down to the pool with the kids and played with them for a few hours then ran them back. Tired of pushing this thing up these hills! Very sore today with this stroller for some reason. |
| 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: |
Draper Days 5K (3.1 Miles) 00:16:10, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 3.10 | 0.00 | 18.10 |
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Short night of "camping" at our house spent by getting kicked in the head all night by my kids! Nobody wanted to get out of bed so I did the race morning by myself (easier anyways). Few miles of warm up and glad to see at the start a lot of competition. My legs were pretty sore from finally getting in some training this week so after some easy running I did some sets of pushups to get the heart stabilized. After the start a lead pack quickly formed and I found myself just behind them and trailing Ken Richardsen, Dennis Simonatis and Neil Glassman. The pace of this group was around 5:20 so I passed them and considered momentarily catching the lead group of 5. First mile was 5:15, second was 5:05, last mile was 5:30, I think. I could hear someone on my tail at the second mile and thought it was Ken who always kicks my trash the last quarter mile of every race we are in. But the pace felt good today and I wasn't struggling at all with it. Dennis S blew by me just before the 3 mile marker, which was a surprise but I kicked it in and passed him back. Loved the cooldown run with Demetrio who talked old days with me and the long distance training strategy the Mexican marathoners used. He had some great ideas today for me.
Post race was simply an embarrassment. For all runners. As the director was writing out checks a large fight ensued about the college runners accepting money. People were shouting back and forth and the director turned to me and commented that this is why he hates doing prize money. No names will be mentioned here, but surely there must be a better forum for this kind of thing. Dennis went up to the race director afterwards and made it a point to that him for the money. He is just a class act.
I got back home to try and get the kids breakfast before getting them over to see their mom for the day and then get my hill run in scheduled for the day. 10 miles on the Logan Rim Trail which felt great at an easy pace and what a beautiful day! |
| 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 |
| Speed workout today in the 94 degree Denver heat. 2 miles warmup, 10X800s with 1/4 between, 2 mile cooldown. ten 100m strides. This is the second track workout since the one last week in a long time and a start to shaking up my 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 | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 7 miles up City Creek at 5:45 pace and back down for a "run date" of 7 more miles. I didn't think this would be a good workout today but ended up feeling pretty good about it and it was a ton of fun! We stopped at the gas station after the run for Mt. Dews and hot dogs. Now that's life! |
| 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 easy miles along the Hudson at midnight. Recovery 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 | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
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To Central Park and back today via the Hudson River route. 10 miles at easy pace, 4 miles at marathon pace. Very hot day in New York.
40 minutes 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 | | 6.00 | 4.00 | 4.00 | 0.00 | 14.00 |
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Late night run today, finished about 11:30 after a long day at work. I did my first "Thirds" run. 1/3 easy, 1/3 marathon pace, 1/3 half marathon pace. First time with this workout which I have on my schedule three times in the nextt three weeks. I wasn't very honest with the pace, just getting a feel for how to run this one, plus shaking off a stretched calf muscle from Saturday and Sunday's speed work.
I hope this one enlarges my left ventrical. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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5am workout at the gym today. 1.5 hours of water running. 20 minutes warm up, 50 minutes 90 second repeats at 90% effort, 45 second easy, 20 minute easy. As hard a run as I have done in a while. Nice to workout so intense without the pounding.
30 minutes lifting, then joined the Masters swim team workout for an easy 1/2 mile. That took me 17 minutes. One of my slowest times ever. Not a good sign for the bear Lake Triathlon I have in August. |
| 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 Phoenix. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Having problems updating my blog from my phone. I'll have to ask Sasha about that.
Trail run around City Creek on the dirt road East, no idea what it's called but it's just a sweet run. Took it pretty easy at around an 8 minute pace. Just before you flatten out at the top I was passed by a GIRL! She was awesome, just cruising right up the mountain. |
| 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: |
Deseret News 10k (6.2 Miles) 00:33:02, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 6.20 | 15.20 |
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Once again got my butt kicked by this race, but it sure is fun! I think it's a tough one to set a strategy on, do you hold off on the first 4 miles and use that energy or put some time in the bank with them and suffer through the last miles? I ran the first few miles with Ben and we felt a good plan would be 5 min miles and hold the pace. The first mile was about a 4:53 and we must have been passed by a hundred high schoolers during that one mile. Into the second mile the grade steepened and I felt I was braking on it so I picked up the pace. I think that was a 4:44. Just after the 5k point Ben passed me and commented about just PRing his 5k. I asked what our split was and he said 15:30. My legs still felt great but that rapidly changed as I came through mile 4. Pretty sure that I was well under my V02 max through the 5k. I held on but didn't race at all the last 1.5 miles. Albert and Nathan, I think, passed me in the last 1/4 mile.
Already thinking about how to train for this race next year. |
| 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Up early in New York for a long run from La Guardia through the old World's Fair park to Central Park and back. Nice day and a sweet run. Pretty sore from the downhill sections of the Des News 10k yesterday.
I've been thinking a lot lately about running, mostly in the sense of why it brings so much into my life and what drives all of us to do it. I'm seriously competetive, to a fault at times, but love the trail running and distance time just as much as running a good race. Most days it seems like I enjoy the people aspect of it all more than anything else. It's on my mind a bit more the past week for several reasons. First, it really helps when a sponsor pays your races and starts paying for the time you sacrifice to run some of these things. Inevitably it changes the reasons that you run for, and when you are good, but not great (like I am), it feels too much like self promoting after a while and starts winding down the basic fun of it all. There is a lot out there for good runners over 40 who can compete at that age, but there are also a lot of seriously fast guys over 40 who wouldn't touch an endorsement or sponsor. There is a huge part of me that admires that. Probably because I understand why they run. Same reasons why I won't drop a trail run off the day before a marathon. It's part of my life.
Anyways, this come up for me twice this weekend. I ran the 10k course backwards Monday after the race with Dane Raushenberg of "See Dane Run", 52 marathons in 52 weeks guy. I have got to know him through a few marathons and on FB. Link here for anyone who doesn't know him: danerunsalot.blogspot.com I really like him and have a good time spending time with anybody who puts their life into this sport. Good stories. I also however, have some endurance friends that detest this guy. They believe he is all about self promotion, cheats on times, and is just full of himself. Check this link from a guy that I know: daneraushengergcheats.blogspot.com. It's interesting that we love a sport so much but work so hard at drawing the line at what's acceptable for "recognition". It's OK for a guy to devote his entire life to a single Olympic marathon time, for years of preparation, but absolutely not for a guy to try and make a living out of running when he is at best just above average in speed. Not taking any sides here, just something on my mind today. The arguement at the awards desk at Draper days over money regarding the college runners was kind of related. Who would think that putting one foot in front of the other could be something folks could make complicated? |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day with the kids at the lake cabin |
| 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 with kids at the lake |
| 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 | | 20.50 | 0.00 | 6.00 | 0.00 | 26.50 |
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11.5 miles super early around bear lake before everyone else got up.
On the lake all day
15 mile hill repeat workout. Two hill , two mile loop X 9. 3 mile cooldown, easy run. Hard as heck workout. |
| 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 | 6.00 | 19.00 |
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10 miles on the track this morning at Ralph Maugn stadium. 3 miles easy and then 10X400, 5X200, cool down.
9 easy miles after getting the kids to bed. Really feeling the workouts from the last few days. |
| 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. Recovery 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 | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 mile Tempo run 6 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 1.5 hours of hard interval pool running. Just finished some neat reading of some new studies about heart stroke volume training done at UT and with Deena Castor in the pool. Second time this summer trying these workouts and it's really different how they totally trash your leg muscles, so much so that you are wobbly the next day, but not sore in joints at all. The other interesting part is that you are limited by muscle fatigue, not wind, a new feeling for me. I estimated a 12 mile equivalent land distance but probably got more in than that. |
| 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 | | 4.00 | 0.00 | 4.60 | 0.00 | 8.60 |
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I had some hill training scheduled today and since the kids were at the Roy pool with cousins all afternoon I stopped by Striders to demo some trail shoes. Jon told me about the Tecnica Catch Me If You Can trail challenge East of Ogden so I decided to do that. How hard could it be to run 4.5 miles in 50 minutes anyways?
I got up to the trailhead on 27th street and took off. I immediately got lost by taking the South Taylor trail and decided to just jog the distance on that trail and go back and get more directions. It was also obvious that this was a very technical trail and very steep. When I got back down I picked up my son so he could hike the trail behind me, called Jon for better trail directions and hit it again. I went into oxygen debt in three minutes on that trail and couldn't believe how hard this kind of running was. Cool as heck! Near the halfway point of the trail it was all I could do to not walk, this thing was steep. I started catching my breath as I neared the top and realized more how to pace this kind of thing. I marked my location with their GPS and started down. I fell twice before it sunk in that you could not run as fast as you wanted to on this, but had to focus and control the hill. I also had to run on the side of the mountain a few times to get around scout groups hiking the trail. The demo shoes heated up pretty fast on me going down and I noticed my left toenail tearing off. The shoes were just too big probably even though they seemed to fit great at the start. I was pretty nervous about wrecking an ankle or something on this descent. I missed Corbin Tally's time by 31 seconds when I got down and I don't think I could have gone another 100 yards. 4.6 miles in 48:41. It beat the crap out of me.
Now to try it again a 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy miles with Jessie this morning along the Bonneville Shoreline trail. Absolute leg fatigue from the trails yesterday, it's awesome! No soreness, just no strength at all left. Perfect training..
Lost both toenails |
| 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 | | 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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| | Race: |
NGTR 5K (3.1 Miles) 00:17:50, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
| Late night at the hotel for work Friday night and drug the kids down to this circuit race. My legs were so sore from the trail running this week that I couldn't even run yesterday and took a rare day off. I took 4 Ibuprofuns before the race and gave it a shot. I could pretty much just manage a good jog and it was an embarrassing run! Good news is that my legs felt pretty good afterwards, maybe they just needed a good shaking out. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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7am run with Rob up North Logan to the BS trail. The first 3 miles almost did me in, just couldn't shake the legs out. Just about needed Rob to push me in a stroller. As we went onto the Logan River trail I finally started breathing and it was a great run from then on. Lots of hills and softer trails to run on. We must have hit a 20 mile an hour headwind entering Logan Canyon which of course died off on the way back down. Just a beautiful run and good company.
Not too hard to skip church and let the families spend a few hours together at the hotel pool before the Murphy's had to go back. Good start to a high mileage week. |
| 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 | 6.40 | 0.00 | 0.00 | 16.40 |
| 10 miles easy pace, then 6.4 at marathon pace, 5:50. Really hurt.. |
| 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 recovery run from the lake. Two days of camping with the kids and not much else going on. I did teach two of Natalie's friends to waterski 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 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles in Spokane this morning. Just a beautiful day, not much purpose to this 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 | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Medium distance easy run in St. Louis. Recovery run at about an 8 minute pace, real slow and nice to just enjoy the 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 | | 16.00 | 0.00 | 0.00 | 4.50 | 20.50 |
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3 miles easy along the lower BST above 27th street in Ogden for a warm up. I wanted to give the Malan Peak run another try today and this time I was going to warm up right. It was about 1pm when I got started but not bad at about 87 degrees. No more trail shoes, this time I'm wearing my old Kayanos, my fat man shoes. I started the GPS and began a little slower than last time. Pretty quick it was evident that I was much fresher in my legs than I have been for a few weeks and I got right into a good rythm. It was just a lot easier. I was being held back by my "wind" and not the legs which is a good sign for where I want to be. I crossed the peak at 30 minutes and 11 seconds and I knew Corbin's time was 47 and change so I had to fly down. Like before, I just couldn't run as fast as I wanted to. It was too hard to stay in control, but I could quick step the steep parts and accelerate on the gradual inclines. Just a way better run for me. Hit the start at 46:21, a good two minutes faster than last week and felt much better. After 15 minutes of Mt. Dew and laying on the grass, I did my easy 13 mile scheduled run and turned in the GPS.
I found out that a few Weber cross country runners had ran the trail this week and one had taken the top position at 46:41, so I barely beat him. I'm sure that they will tromp all over my time in the next two days. |
| 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 |
| Easy recovery run with my dad on his bike. I didn't think he would be able to keep up but he is still faster on the bike, good to see. I remember when he set the army fitness record for the mile and half full combat with your weapon run. I also remember swimming across Bear Lake with him, taking an entire afternoon and getting my butt kicked. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy run in the cornfields east of Denver but a fairly hot day. Exactly two days after the peak run my legs are sore. DOMS
45 minutes of upper body and core 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Distance run in San Diego this morning. Way stinking early but perfect day at 65 degrees. |
| 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 |
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Drove to Manti eary morning for my sister's wedding and back. Then spent the afternoon on the lake with the whole family. About 7:30pm I had a pretty good wipeout with the ski and it hit me in the head. I was waiting for the boat to get back around with the rope and noticed something in my eyes. When I reached up to flick it away I discovered it was a big flap of skin. Took 19 stitches to get my forehead back together.
Missed my 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Just about the most perfect day I can remember in a long time. My brothers and sisters are in from all over the country for my sisters wedding and staying with us. My house is finally getting some use! I hit the Logan River Trail with my brother, a physical therapist from Idaho Falls, for an early 10 miler at 6 am and was surprised that all the stitches in my forehead didn't bother me at all. We all then hit the lake for the day for skiing again and must have put 8 hours in on the water. Skiing didn't bother my head either but both my eyes went black today, probably from blood draining inside my forehead. We ran through an entire 40 gallon tank of gas. My girls think they are in heaven today with all the cousins and my son got pulled around all afternoon with his girlfriend holding on an innertube with him, so life is pretty good for him too! After the wedding reception I went on an 11 miler out in the open valley with my brother from Miami who is training for Ironman Florida in November. |
| 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 | | 21.20 | 0.00 | 0.00 | 0.00 | 21.20 |
| Nice distance run tonight back along the TOU Half Marathon course and back down. Just running 8 minute pace and enjoying the scenery. Right eye was swollen shut but came open about 8 miles up the canyon. There is just something about going long solo sometimes that is just so right with the world... |
| 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 | | 12.30 | 5.00 | 0.00 | 0.00 | 17.30 |
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Easy long trail run from my house up to the deer fence trail and over through Providence canyon with Jessie. Last 5 miles at 6 minute pace which dange near killed both of us. Longest run for the dog yet. Now off to work for 4 days. |
| 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 | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
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12.3 miles in New York today over to the World's Fair Park. Since it was so hot I did laps in the park since I could run through the fountains and stay in the shade. Great to be back to work and running in new places. It helps when you have a great crew to work with a few days and can get out and have some fun. |
| 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 | 3.00 | 0.00 | 10.00 |
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Have to escape the heat today so I drug myself into the gym. My long, easy week is over so it's time for some faster running again and I'm not looking forward to it! Just loving summer though and ready for some Fall races!
7 miles at 6 minute pace, last 3 miles at 5:27 |
| 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 |
| An hour of lifting and an easy 8 mile run at 102 degrees already in Dallas. Whew! |
| 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 Akron, Ohio out in the cornfields. |
| 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 |
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First day of school for the kids so we were busy all day. They have some great teachers this year. I'm pretty excited for the year. We spent the afternoon setting up our new 80 gallon aquarium. I cannot believe how much water it takes to fill one of those. We have four crawfish that we caught from Hyrum dam living in it so far.
Ran 6 miles of the TOU half course this afternoon, 3 of them at pace. Another roasting 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run with Jessie on Pinecone trail |
| 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: |
TOU Half Marathon (13.1 Miles) 01:13:47, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.10 | 0.00 | 0.00 | 16.10 |
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Felt like a really tough race today. I have felt behind for a few weeks now with the fall racing and hoped by taking it easy this week to grab some back, but need a break! The pace for the first 6 was pretty close to a 1:10 time but I could tell that there was no way I could hold on to it. My legs were just too tired. I don't recall wanting to DNF a race this many times for a while, lol! After mile 8 I seemed to catch my breath and it started getting fun again. This was my slowest half time for the year, but a two minute PR on this course for me.
Best part of the morning was talking to the guys after. It was good to have a chance to talk to Walter for a bit, great Master run on this course. I believe it could be the record. Also just two really nice races by Jake and Paul. |
| 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 with 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Nice afternoon in Nashville. Ran a long easy run along the river trail. 7:34 average pace. It was an amzing 75 degrees today and sunny. |
| 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 | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
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Medium distance run in Indianappolis. Really enjoyed this run, nice evening and getting some leg strength back. 6:47 average pace. I kind of have a choice here since I am a bit overtrained this summer and slowing down. Either give myself some rest or continue training.
I'm going to burn through it, tell my body there is no rest this fall! |
| 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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14 hour day of flying today and when I got back home it took everything to get out and 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 | | 5.50 | 10.00 | 0.00 | 0.00 | 15.50 |
| 10 mile Tempo early morning at just below 6 min pace. Picked up the kids from school and went straight to the lake. Awesome evening! Went out for a 5.5 mile easy run after they were in bed. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Amazing trail run up the Logan River trail past third dam and up little cottenwood. |
| 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 | | 27.50 | 0.00 | 0.00 | 0.00 | 27.50 |
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5.5 miles with the two girls in a SINGLE stroller up Stewart pass, Wellsville range in the early morning. Killer trail, thank goodness one of the girls could get out and run a lot of it. 2,700 vertical feet. This kicked my trash.
22 mile distance run tonight at 7:03 pace. As hard to finish as any marathon I can remember.
This week has hurt every day, but a great week of training after a half marathon. I've decided to use TOU as a training run for Twin Cities Oct 2nd. I need a decent long run at a faster pace than I have been getting them done. With the Alta Peruvian next weekend, I think my training is done and now time to taper a bit. |
| 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 |
| Spent the day hanging out with family in Idaho. |
| 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 |
| Easy run with the kids through Logan |
| 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 |
| Traveled to New York to relocate a broken plane to LA. Dawn to dusk affair. |
| 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 |
| Slow depressing run on a hotel treadmill in DC since it's raining all 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| New York through the World's Fair Marina and weaving my way through the park. Super busy day with the US Open going on. Pretty sluggish feeling today to the point of overall fatigue so I just put in the miles and enjoyed the first sunshine in a few days of work. |
| 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 | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
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I got home about 1am from a long day of work and just couldn't sleep. Too much going on right now and really spread out. I just got approved for a loan to expand our little family business in the spring and trying to decide how busy I want life to be. My son is starting his preparation to get ready for his LDS mission and it's a challenge to keep him focused. Add to that a host of the normal things life throws at you on a daily basis.
I gave up about 4:30am and woke up Jessie and headed up the trails for a night run. It was a beautiful morning and inspite of totally wore out legs and a super slow pace, I had a great time and feel much more settled. Don't know what I'd do without the ability to get out sometimes. |
| 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: |
Alta Peruvian 8K (5 Miles) 00:22:23, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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My kids look forward to this race every year since it is up at the Alta Lodge and there is a barbeque afterwards. For at least a month ahead each fall they ask me how much longer until we go up for it. As for me, I have doubts every year about running it since it's borderline suicidal. It really is a race that can mean the end of your season running if you are not careful with it. This year although I have been burntout pretty good with running in general and have been slowing down in the last few races, I have had some good downhill training with two runs at the Malan's Peak Challenge and some hard trail running, so I probably felt a little stronger with the downhill parts. I checked out the last two years of times I had run on this course and my average was a 4:42 mile so if I felt good at mile one I was going to aim at a 4:30 pace.
We met at Rob's house and drove up together to the Lodge. It started to rain a bit and I ran two miles for a warmup with a hoodie in drizzle. I was kind of curious to see if the course was getting wet which would make things a bit more fun. My kids had by now dissappeared with the Murphy's exploring the hills around the lodge. It always make things more relaxed if I know they are having a good time. Thanks to Rob's mom for watching them! At the start I could see that some of the fast guys were missing, which was dissappointing because this is a fun race to try and keep up with them. I generally run a fast downhill race comparitively for some reason. (fat) At the start the pace felt a bit slow so I passed Ken R and Riley C at about 1/4 mile and tucked in behind Teren since the wind was coming up the canyon. The first mile came by pretty quick and the time person yelled to us that it was 4:15. In another few minutes Ken passed me again just hauling and I didn't even make a twitch since he was going so fast. I was trying to focus on relaxing and getting some kind of rythm in. The rest of the splits were 4:24, 4:30, 4:39 and 4:28. The 5k was 13:46, definetely the fastest I've gone through 3.1. I passed Ken again and coming through the fourth mile it really hit me. My legs were just jello and my heels were just burning. Man did I ever want to stop. Now Ken blew by me again and I was just holding on begging for the finish line to appear. I backed off a lot and was surprised to see my Garmin showed a 4:28 for mile 5.
Great band and a fun post race evening. We stayed the night at the lodge and got little sleep.. |
| 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 |
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Hung out at Alta with the Murphy clan, went to the best damn breakfast place there is, then picked up some kayaks for our rental company and spent the afternoon teaching the kids how to kayak. Awesome day. The second Sunday that Rob has been an evil influence upon me to skip church. Since I am spending the time converting him, I think forgiveness is in the works..
Interesting to note the advantage I pull on the downhill courses. According to Sashas calculator using my Alta time of 22:23, I should be able to run the Utah marathons at 2:30 or below right now and about a 1:08 to 1:10 half. Not doing that right now. |
| 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 |
| Most miserable run experience in a while. Taped up my feet to get in a run and the blisters just tore all over the place. What a mess. I gave up on it and figured they would heal anyway like blisters normally do, except these are on my heels, basically are my heels. After 1 mile I got a splitting headache right behind my eye. It would stop when I stopped running but immediately start up again when I started back up. So I had to run with it for an hour. When I got back and stopped it dissappeared. Weirdest headache ever. Add all that together with the sore legs from Saturday and it was a good time. |
| 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 |
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Huntington Beach, CA tonight for a sweet run. I borrowed some tape from the plane today for my feet. It appears to be some kind of medical duct tape. I covered the bottoms of my feet and wow, what a difference. When I got back to the hotel it had not even budged. It was even hard to tear off of my soles. I think I can plan on running a marathon with this stuff. I'm pretty encouraged about a quick recovery from Saturday. I had my doubts for the last few days.
So after some wavering, I'm going to hit the TOU Marathon as my only 26 mile training run before Twin Cities Marathon October 2nd. |
| 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 |
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Easy relaxed day flying three coast to coast legs. Not much time to get in a run and not worrying about it. Sweet to have internet access all day while moving 600 miles an hor across the country. I wish all of our planes had this. It literally does not feel like a job at all.
I've made it halfway through a training book on Lydiard's methods and it's neat to see what has worked in my training and what I have done wrong. The most interesting are the parts that have taken me a while to come up with on my own and then read them already put down years ago by this coach.
At the start of this year several family members begged me to run the TOU marathon with them next week and paid the sign up fees. They were joined by 4 other friends and they all started "training". This week the last of them called to say they were dropping out. Out of 7 people, not one would train through to run a marathon. One friend told me that she just couldn't believe the effort it took. She wasn't going to run the thing simply because of the work to get ready for it. My own son, after getting up to 8 mile runs, just flat out stopped two months ago. It was like he just couldn't understand that you had to stay with something for so long and he really wanted this. (His girlfriend is running it). The effort in life to do something physical was just too much. It's curious to me because I think it reflects a huge general trend in society right now. We should be given things, or recognition; we just deserve them. For the first time in 17 years flying that I can remember, I will have teenagers come up to the cockpit for a tour and ask how to get a job like this, and when I explain that it's no big deal, you just have to stay in school, get a college degree and spend two years getting your ratings, the excitement just fades. They literally lose interest in a few minutes. And it's so damn easy to do. Almost anything in life worth getting at all takes weeks, months and years of work. Check out the marathon scene. Marathoning and half marathoning are more popular than ever, some sell out in a few days. So you'd think we are faster and more dedicated to what it takes to run, but the average time to finish one is steadily increasing. Maybe it's just my experience, but none of these friends and family that have dropped out had any injuries, they just didn't want to train. They just wanted to go run one. My son asked yesterday how to get ready race morning, he was still planning on running the marathon in four days. I told him no way he was going to run it unless he trained for it. It was basically trying to show him that you don't do something that you won't work for. It was an hour long discussion, but I think he understands a little more about it.
This spring I had a hard time explaining to my neighbor why my daughter would not be on the soccer team this year. They just changed to a "no scoring" status since it's better for the kids. I didn't do a very good job of explaining why sports and competition are so critical to education and to life so it's been on my mind a few times this summer. |
| 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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Easy jog in Nashville this morning along the river trail. I had a few minutes this morning to review some race numbers for the year which I have been meaning to do for a while. I've had a lot going on this year so running has had a "hobby" place instead of part of my life as it would be nice to have. Also I've been running at 160 lbs all year which is a good 10 lbs higher than last year and that has surely had a negative effect. I just havn't felt in gear for the season. So I was surprised looking at Athlinks stat profiles that I've set PRs in the 5k, 8k, 10k, 15k and Half Marathon this year. Every distance except the marathon. Now I've only been running again really for three years, but that's a lot for one year. I've also been without a single significant injury so what's the difference?
The main change I've made this year was late December last year coming off an Achilles tendon injury by increasing slow long runs consistently in an effort to get through it. I spent several months on aerobic base and just let races fall in if they did. If I felt something flare up from a race, instead of rest I put in the miles, but at a slower pace. Seems to work for me. I've also put in some real hill training. There has not been a whole lot of interval training at all. It looks like the aerobic base has been the difference and some of the information I'm getting from some new (at least to me) Lydiard training methods is the importance of a solid aerobic base for ANY distance. I'm going to spend some time this week looking at some adjustments to my future training plans. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy, beautiful run along the Grand River in Grand Rapids this morning. Pretty sore from that Alta race still and wondering what that means for tomorrow. At least it seems like simply soreness and not fatigue. |
| 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 | | 1.00 | 11.50 | 0.00 | 0.00 | 12.50 |
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I ran the TOU this morning even though my legs still felt pretty iffy from Saturday. I had decided to not push it if I felt it would destroy any chances I have of running a decent marathon at Twin in two weeks. Instead of finishing at any cost, my plan was to hold marathon pace for as long as I could and call it a day. I could tell by mile three that I had to make a decision and it was hard. It took me until mile 11 to decide to drop out, 5:47 average pace. My legs hurt like crazy, but I wasn't winded at all, so hopefully I can get some rest and gear up again. It was really neat to cheer everybody on, I havn't done that for a while. I need to get out and do some volunteering.
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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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 easy miles with Jessie on the trail before church. So nice to have church at 11! Feeling no real soreness after yesterday and that's such good news. Of course I was running pretty slow today. Jessie has now fully warmed up to trail running. She tears off ahead until she is out of sight, then a few minutes later comes tearing back for a pat on the head, and runs off again. This goes on for the entire run, so I have no idea how many miles she actually gets in anymore. All I have to do to get her to run by my side is a stay command, but it doesn't seem as fun to her. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Just plodded this one out, so stinking tired. |
| 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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Another easy day of just mileage. Still trying to shake out the leg soreness and not being successful.
10 miles of trail running in the morning
3 miles evening |
| 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 outside of Denver airport through the cornfields. Great place to run and just fit in between my flights. Very stiff legs today so turning in about 8:30 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Easy run in Seattle |
| 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 |
| Trail run nice and 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Shoreline trail |
| 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 |
| River trail. Leg fatigue is finally gone and just a little soreness now! |
| 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 |
| Blacksmith Fork trail today after a day at the lake.. |
| 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 |
| Headed out along Nashville's River Trail. Just another beautiful morning spent on 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out again westbound on Nashville's River Trail. Just enjoying the 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Must have been the most incredible September day ever. Flew out of Knoxville early and picked up the kids and headed for the lake. 82 degrees and they played all afternoon on the beach rope swing and in the boat. I even taught my son how to waterski, finally.
Got in a quick mile swim at the gym after the kids were in bed. Today is the start of a nine week training program I've put together. The first part is a week off of running and today was day one. Good pace on the swim tonight. |
| 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 |
| Finished work at 9pm in Knoxville and caught a FedEx freighter to Memphis. The captain wanted some excersize too, so we hit the raquetball court at the OQC for an hour and then flew into Salt Lake. I got to sleep in the back while they worked. Really fun evening! |
| 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 |
| One mile swim at the gym and raquetball with my son afterwards. |
| 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 |
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Awesome Sunday. Attended General Conference at the new conference center all 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hit the pool early this morning for a mile swim before going to work. Really getting into the rythm with the swimming lately and so nice to have a break from running! |
| 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 |
| 1 hour hard swim, 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Time to start running again. Headed out for a nice run along a trail I love outside of Kansas City that heads out into the cornfields. It felt like starting an old clock, creaaaak, click, pop, Ha Ha! Then lifted in the gym with the guys for 45 minutes. |
| 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 |
| Easy miles in Kansas before heading home. |
| 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| 30 minutes lifting and 8 mile tempo at 5:50 pace. First tempo run in weeks and aside from some lingering hamstring stiffness I'm ready to start training again! |
| 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 |
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Off day. Resting. Family reunion all 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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8am miles with Jessie in the sun, finally, and on some sweet trails..
7 in the afternoon. |
| 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 |
| First workout feeling strong in a long time. I spent all day at the desk doing taxes and finally got to the gym at 8pm. It was sunny all day while I sat inside surrounded by papers and was pouring rain when I had time to run. 30 minutes good lifting then hit the treadmill. Good constant tempo run, 5 miles at 6 min pace, 3 miles at 5:27 pace, 2 miles at 6. Then hopped in the pool with the masters team for a 250 meter swim (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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Just a couple of short breaks today to sqeeze in some runs. 3 miles in the am and 3 in the evening in Spokane on that awesome river trail.
Just finished a great book on Captain Kidd, "The Pirate Hunter". A new perspective on that story. |
| 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 |
| Seriously early morning run that took all my dedication just to start, just wasn't feeling the urge today. Also back to doing long runs with no food intake, which adds to the general pleasantness. |
| 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 | 3.00 | 0.00 | 0.00 | 11.00 |
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8 miles along the Providence Canyon upper trail with Jessie early afternoon.
3 miles running with the girls in the double stroller in the evening on Pinecone trail. |
| 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 | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
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Amazing fall day. I did reader testing all morning for the kids school and then vision screening. Best morning ever. Wish I was a school teacher.
Headed out after lunch on the Shoreline trail and connected up to Lightning Lake trail. I LOVE living in this state! Really slow, 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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| | Race: |
Beat the Heat 5k (3.1 Miles) 00:17:53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I had a work trip out of Salt Lake this morning and this race fit in right before it, since it's on the circuit as the last one I drove down an hour early for work and sqeaked it in. After two twenty milers this week starting base training and a 50 mile R2R2R of the Grand Canyon coming up Saturday I decided to enjoy this today and pace a 5:45. It was nice to finally get to enjoy a 5k instead of killing myself. The course was much improved over last year and it was a lot of fun to see the lead pack going out so fast. I know from other 5ks around the country that I've ran, that our competition here is so much better. Awesome to see so many bloggers running so well. I had to take off immediately after the race and fly to Lubbock, TX to pick up the Kansas State football team and take them to Manhatten, KS, which I didn't even know existed before today. Since the team was looking at a three hour delay I was able to get out and get the rest of my run in to try and hit my 100 mile week. Almost made it.. |
| 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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Easy evening run after a long day at work. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run in Kansas City |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| I ran the 5 miles down to a big shopping center called Zona Rosa in Missouri with running stores and sporting good stores to search for some outfitting for the trail run this weekend. Apparently nobody runs trails in Missouri because it was a serious search. I was looking for some Brooks Cascadias, but no luck. The third store had some Brooks True Grit trail shoes on the back shelf and amazingly enough the reviews on them were really good. I bought a pair and some new socks and ditched my old shoes in the can by the register. Then I took off for a few hours of running. These shoes are really cool! I hate the line of trail shoes that are like gigantic marshmellows and have a hard time with the ones like bricks on your feet. These seem a lot lighter and still fairly cushioned. Pretty excited to get at least a few decent runs in them before attempting a 50 mile trail 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in Denver |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Simple mileage run today. Totally froze my butt off in the early morning. |
| 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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| | Race: |
A R2R2R Run (51 Miles) 13:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.00 | 0.00 | 0.00 | 0.00 | 51.00 |
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This will be a very non-traditional race report, if that's what it is at all, and I'm making it long just as much for myself to remember as anybody who may have enough patience to read it all.
Amazing experience! The longest run I have ever done. 51 miles and 22,200 feet of elevation change. To start with I was worried about this run because I have felt some lingering soreness in my legs from four marathons this year and a few hard downhill races. I had kind of just jogged the last few circuit races to not blow my chances at this run. You would think something of this length would make it all worse. But in fact, it made me feel better. Sometimes you just gotta shake up the running! The strongest lesson I gained from this was how much it matters who you run a trail like this with. Rob's knowledge of running and his planning carried me right through my first distance trail run. Since you will be spending a lot of time with each other it also helps just to have a good guy along.. :)
I threw the kids in the motorhome and we stopped in Salt Lake to pick up Rob and his family. It was just as important to me as the run itself that my kids have a great trip and Rob's wife enjoys the time as well. I have mixed a lot of races into mini vacations and my kids are used to it, but this was a first for a trail run. I was amazed that Rob's wife drove a 40 foot coach nearly half of the distance down and back, gassed it up, fed and cooked for all of us and spent such quality time with the kids Saturday. My kids can't stop talking about this quick trip to the Grand Canyon even though they have been here before. We arrived at the national park just as the sun set and found that things were shutting down for the season a bit earlier than expected. Then pulling into the Kaibob trailhead we discovered that vehicles over 22 feet were not allowed to overnight. This meant that we would have to camp at the North Rim campground and would need to run the 1.5 miles to the trailhead to start the run and then back. The advantage was that the kids would be in a beautiful campground for the day we were running and be closer to everything. I think that turned out for the better. We made camp, started a fire, ate dinner, and the kids played around the campground while we started setting up our gear for the run.
We agreed that if we both woke up early we would just get going whatever time it was. I got a little sleep and was up about 2:30am. Rob was already up and took a hot shower, ate some breakfast and brewed some coffee, which I questioned was a proper start for an ultra runner but being new to the sport I let it go. I drank two Mt. Dews and wished for the hundreth time I had put a fountain drink dispenser in the RV like my son asked me to. It takes a lot to pack up food to run for 12 hours and my pockets were jammed. After reviewing the water along the route with Rob and looking at the forcast temperatures, I decided that a Nathan fanny pack style water belt would suffice and we headed out. I could see my breath as we cruised down the road to the trail and my hands quickly froze inspite of cotton gloves. There were millions of stars out and I wished I could turn my headlamp off to look at them all. I had on a new pair of Brooks True Grit trail shoes which felt more like socks than shoes-pretty minimalistic. I was wondering how my feet would feel in them by the end of the day. We started down the Kaibob trail with our headlamps and it was like running for the first time for me. Hard to describe. Just surreal. Beautiful suroundings, awesome trail and wondering the whole time if you can make a run like this. I wrecked pretty quick and a good one, and then a few more minor falls in the next few hours before I began to get my footing. But I had a great time talking with Rob about whatever came up and the early miles just flew by. With water about every 3-5 miles down the North Rim I soon felt I was drinking way too much. We stopped in Cottonwood campground but I had so much water that I just cruised by. From Cottonwood to the river was about 7 miles and I don't recall any water in this section. I ran out here going both directions. We passed a few other R2R2R runners through these areas, a 60 year old and his wife celebrating their anniversary and a solitary runner. It was neat to stop for a minute, talk to them, and tell them we would see them on the way back! Coming up to Phantom Ranch it was getting light and we stowed the headlamps and took a quick break. I was excited to start on some hill climbing. The temp was perfect, maybe 75 degrees as we passed through Indian Gardens about halfway between the river and the South Rim. Now we began to see occasional hiking groups and I think Rob talked to almost all of them. That would change in the evening to just a passing grunt. The climb up was just fun. Occasionally we had to switch to a brisk hike from a run up the steep, stepped log sections. Rob and I argued all the way about what felt better or saved the most energy. I just can't do that power hiking stuff. It feels much harder on my knees. Within a few miles of the top the tourist traffic picked up and we passed a mule train coming down. There were quite a few people who recognized what we were doing and even a few that stopped and congradulated us on the way up. It was at the top, 25.5 miles on my Garmin (which promptly died) and around 5.5 hours into the day, that I realized for the first time that I would be able to do the whole thing. My legs felt better than they had starting out. I hung my stinking socks and shoes in a bush outside the visitors center while we rested for a few minutes. Since I can't usually stand Gu or power anything I went inside and made a peanut butter and banana sandwhich which had to be the best I ever had. As I was getting my shoes back on for the run back a guy came over to talk to me. "You must have ran to the bottom and back", he said, "I remember doing that years back when I was in shape and it was the hardest 9 miles I'd ever done". It was hard to not tell him we came from the North Rim.
Getting going again to head back across was tough. I was a lot more tired than I thought. It hurt. I was surprised on this trail that you were slower on the steep sections down than the flat. I started to look forward to flat parts of the trail. Now we also had to work around more hikers as the day was warming up and it was the weekend. One really fit lady coming back from Ribbon Falls campground stopped us to tell us how it was her dream to do a R2R2R some day. Another two women actually stopped and clapped as we ran by. I think all of this type of reaction comes as a result of running with Rob. It's one of the reasons I still hang with him. Coming down Devil's Corkscrew (I think), a ranger in a tatooine desert outfit was talking to a hiker in the elbow of a switchback, blocking the trail. I jumped down to the lower trail to avoid them and not lose rythm again. She went ballistic, yelling at the runner in the yellow shirt to stop immediately or she was going to run me down, waving those ski poles all over that everyone carries along nowdays hiking. :-) She came up in my face demanding identification while I was apologizing, still not knowing for sure what was going on. I kind of wanted to see if she could actually catch me, but Rob stood behind me whispering to just say OK so we could get on with it. She really went off on the evils of trail runners, especially R2R2R types, and I apologize to all you trail runners out there contributing to the bad image. Do NOT jump down to the lower track!
When we crossed the Colorado and came into Phantom Ranch again, about 35 miles I think since my Garmin was dead weight, it had warmed up to about 90 degrees. The bottoms of my feet hurt, but somehow all the aches and fatigue had dissapeared. Rob was like a machine with an even pace, just pulling me along from the front. I felt every now and then we should go faster but as the last 6 miles were to show that would have been a show stopper. He reminded me to drink and take S-Caps and kept us steady. The only real break here, besides enjoying the scenery that we couldn't see in the dark going the other way, was when Rob hit a rock in front of a pair of hikers and bit it, a real train wreck, spread-eagle on the trail and one of the guys was literally begging to use his first aid kit on him. He jumped up and we cruised on. That long stretch coming out of Phantom Ranch took my water fast and it was great to reach Cottonwood campground again. We passed some of the earlier runners going the other direction and could see that we were making much better time than they were. I had a hard time getting going after a short break and even then quickly felt the strength returning. About this time my nose started bleeding for about an hour, just a small steady trickle. Probably the dry air or the change in temp as we began running up the North incline. I quickly forgot about it when we hit the serious switchbacks up the North Rim. There is no other way to describe how hard those 5 miles were than relentless. Like a never ending staircase. Rob kept us running at every semi-level part of the trail, but otherwise it was like a crawl. I wondered once or twice if I would even finish it if Rob wasn't there in front of me just soldiering on. I was convinced we were at the top at least 5 times before we actually were. The dumbest things on earth were funny. It was amazing to reach the top and look back down into the canyon where we had come from and across to the South Rim.
The kids were roasting marshmellows when we ran into the campground and were shouting about the awesome day they had spent hiking and exploring with Rob's wife. I was as thankful of that as anything that day. We kicked back, watched a movie and got some sleep.
Today I can't stop thinking how grateful I am for this sport, good friends, my family, and work that lets me do these things. My parents never had this chance. It's like the perfect storm, but for running. To be fit, to have the means, to have friends as fit as you are, to live here, and to have family that loves it all is opportunity that few have. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day driving back from Arizona.. |
| 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 |
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30 minutes lifting
One mile swim |
| 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 | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
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Headed up the Logan River trail with Jessie on a beautiful fall afternoon. The trails were just covered with the new fallen leaves. I was curious to see how my legs would feel after the R2R2R. I kept it slow and just enjoyed the run. Going up the switchbacks to the 6500 foot marker brought back some memories from Saturday! Jessie must have covered a marathon of distance today just running crazy all over the forest. |
| 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 | 10.00 | 0.00 | 0.00 | 20.00 |
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I got up today and felt great from the medium run yesterday so I headed into the gym for a more focused workout than I have been able to get in the past few weeks.
10 miles on the treadmill at an easy 7.5 pace.
Lifted for 20 minutes, hit 250 meters in the pool.
10 mile tempo run at 6 min pace on the treadmill.
I've been stoked by the new spirit I feel running after the R2R2R run. I needed a change and something not so tedious as the usual. I also had the feeling that the slower pace on the last 7 miles of the 51 mile run Saturday would have some good training benefits. Basically we climbed from 2,300 feet to 8,000 feet on the switchbacks up the North Rim. Besides the grade of the climb, it was after we had already run 43 miles. I had noticed my heart rate stayed at about 150bpm as we power hiked/ran the last hours up the rim. A workout that keeps your heart rate at this level for this long at that dustance has to have some neat benefits and is one of the reasons that I want to run the course again. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Got into Fort Lauderdale in the evening and headed out along the intercoastal to find the trailhead for the North Everglades trail that I want to catch tomorrow for a long run. It's 83 degrees here, which feels nuts since I left Denver this afternoon with a foot of snow. Pretty sore from yesterday's workout, the first good paced run in a while. |
| 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Busy day today. I worked on my dive cert all morning, one more day to get this done. Then headed out on the Everglade North trail. It was 88 degrees and near 100% humidity. I was drenched in the first 4 miles and had to head back to the coast for more water and finished the rest of the run going up to Pompano Beach and back down into Lauderdale. Pretty exhausted today with this 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 | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
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7 miles easy morning run along the beach boardwalk, then all morning classes to go to.
7.8 miles along the Town lake trail in Austin. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. Recovery run |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Headed out of Salt Lake this morning flying into the snow at 500 feet above the ground, glad to get out of there! Got into Kansas this afternoon and it was 80 degrees, right before a storm getting here tonight. Great run out in the cornfields. Average pace 7:33 |
| 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 |
| Long day dealing with snow storms in Denver and rainstorms in Missouri. Just enough time for a 5 mile run in the rain after work. |
| 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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| 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 |
| |
| 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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| 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 |
| |
| 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 |
| Si |
| 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 |
| Easy miles along Newport Beach late evening |
| 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 | 20.00 | 0.00 | 0.00 | 20.00 |
| Nice long run down Newport Beach and back. First good pace run for a while. 6:53 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 | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Nice run in Denver right before another full afternoon of simulator testing with the FAA. |
| 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 |
| Easy run in Denver before class |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Easy run through a bad neighborhood in Denver |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run at home |
| 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 |
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Progressive Tempo run on the treadmill. 8 miles at 6 min pace, 1 at 5:30, last at 5 min. Felt pretty strong and smooth |
| 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 | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Nice easy run on the Portland Columbia River Trail. Pretty sore from yesterday, unusually sore. Better be an easy day tomorrow. |
| 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 |
| Cold run in Detroit |
| 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 | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| Nice Tempo run on the treadmill. 5:48 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 |
| Easy run in the sun out in Nibley |
| 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 |
| Easy trail 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 | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
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Tempo run on the treadmill, 6 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pretty sick today and on the road. Seems like food poisoning which I rarely get. So much for any workout 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Really long night of no sleep, headaches and driving the porcelin bus. I still had to get out and run since it was such a nice day in LA. 10 miles along the beach so slow it was ridiculous and hurting like crazy the whole way. Funny thing is, I feel much better because of it and heading out to spend Thanksgiving in Detroit |
| 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 |
| Great..Detroit again.. |
| 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 |
| easy run in Denver 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice recovery 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trail run along the Deer fence |
| 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 | 0.00 | 10.00 |
| Tempo run on the treadmill at 5:50 average 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 |
| Easy run in Denver. Beautiful afternoon! |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run in LA along the beaches. Started out in the morning fog and ended up in the sun. No training purpose to this run, just having a good time. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile relaxed run in Indianapolis. Beautiful 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy run in Logan |
| 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 |
| Christmas tree and lights all morning with the kids and the whole rest of the day at the Layton wave pool. Nice day off |
| 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 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile tempo run at 5:50 pace on the stinking treadmill. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick run on a busy 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just fit in a quick 5 miler in a day of putting in an engine in the neighbor's car, a new water heater for my dad, and a couple hours in court. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Short run on Venice beach, LA. Nice evening |
| 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 |
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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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| | Race: |
Rocket City Marathon (26.2 Miles) 02:56:21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.20 | 0.00 | 0.00 | 0.00 | 28.20 |
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So nice to have a marathon with no pressure, just for fun. I had a Nashville overnight, just two hours away from Huntsville and just enough time to drive down the night before and drive back after the race.
Fun marathon, but I have never ran this many 90 degree turns in a race before. It was all over the city. I wouldn't recommend this one for anyone looking for a fast time, but great hospitality!
I'm excited now to get into the training mode again |
| 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 |
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Day off, enjoying Portland. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Beautiful evening run along the Nashville river trail after work. One week of this "fun running" until it's time to do a little real training again. I read a good article today in a Triathlon magazine flying in this afternoon. Been thinking a bit about it today. The basic idea was that each athlete's potential is like a ladder, with rungs all the way up. The top rung represents your top potential and the rungs down are levels you can perform at. Athletes perform at different rungs of their individual ladder, most far down from the top. Some reach a new rung on the ladder and feel it's the top rung and spend years training to that rung, back up and down. Some good athletes train rung to rung, reaching plateaus each time and having to find some new technique or level of training each time to have a "breakthrough" to the next rung. The author was focusing on masters and the question of how much performance is lost as a result of age. His idea was that you began to lose a few rungs off the ladder as you get older, but that your current level probably isn't affected since most of us perform so far down our ladder anyways due to family priorities, bad training or plain laziness. I think it helps explain why we are seeing more focused older athletes doing some crazy times. It's why you feel, what the #$%&, I can run so much faster than this!, sometimes. Maybe that's why I love marathoning. There's something about the sport that makes you want to discipline yourself, to strive for consistency in something that is so easy to do great or to fail miserably in. It's like your heart seems to know that the top rung is so way above what you are doing, that the process of figuring out how to get to it or what's worth sacrifing to get there, is more fun than the race. Every now and then just getting a glimpse of that top rung is a bigger rush than winning. |
| 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 |
| Nice run in the sun outside the airport perimeter in Denver |
| 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 | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Hit the treadmill this morning since it was foggy and cold. 7 miles at 7:30 pace and felt pretty good so I changed plans and picked it up to 6 min pace for the last 5. Long run on a treadmill for me. |
| 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 |
| Cold run in the early morning fog about -60 degrees. |
| 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 |
| Running the treadmill again.. |
| 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. Kids activities all 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| 14 hour workday, blah. |
| 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 |
| Finally a day with time for a run. Hit the Mormon trail above east Vegas this afternoon for a nice trail run in the sun. |
| 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 |
| Sweet day off.. |
| 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 |
| I hit the trail as soon as we got into San Antonio this afternoon. 75 degrees and sunny. Sweet. Looking forward to a week here with friends and the kids don't even know I'm around, they have so many friends to play with. Love it. |
| 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 |
| Easy five out on the trail, San Antonio |
| 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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Out in the pouring rain today at 43 degrees so I froze. Then we did a P90X legs and arms followed by the "Ab Ripper". Thats a sweet Christmas Eve workout. Spent the rest of the day in Fredericksburg's old German town. Of any country that I've spent Christamas in, the Germans do it best.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Simple run to say I ran on Christmas, Ha Ha! |
| 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 |
| Easy run alone behind the house |
| 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 |
| Fun group run on the west San Antonio River Walk and what I call the dead Armadillo trail. |
| 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 |
| Last run on the Texas trails. I havn't done a run with a pace faster than 9 min miles in a week, running with friends here, but it's been great company! |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Got back into Utah today just in time to run a hard 16 miler with Rob. This one didn't feel good until mile 15. I'm so far out of shape right now it's embarrassing.
But the general slackness does feel comfortable.. |
| 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 |
| Out above my house along the Deer Fence trail for a 60 degree run in the sun. |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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I volunteered for a trip over new Years Eve since it's a 3 day trip at an all inclusive resort on the coast of the Dominican Republic and I only have to fly one leg for 3 days of pay. The first day, today, just consisted of the company flying me down so I decided to go early on the red eye last night and do a stop in Miami for a day on the beach. I figured I could sleep on the plane. The flight was full so I settled into the jumpseat up front and after the initial climb I took the two jumpseats apart and made a bed on the floor of the cockpit. An hour into the flight though, the plane lost two hydraulic systems and things got busy. I had to spend the next three hours helping the guys and we ended up diverting to New York. Even had to manually extend the landing gear and land with no thrust reversers or nosewheel steering. Good times...We swapped planes and finally headed down to Miami. I still had 6 hours until the flight and it was such a beautiful day that I changed clothes in the rampers crew room and headed on foot out of the airport to the beach.
It's a lot longer to get to the beach than it looks from the air. Dang. 84 degrees today and it about killed me, but what a great run. It's also a good time going through security in sweaty running clothes and no bags. I just had enough time to grab a shower and get to the plane. I have a whole day tomorrow to get in a good run in the DR and maybe even get the chance for a quick trip to Haiti. Running through some of those neighborhoods is one of the most eye opening things you can ever do. Every American should be forced to do it once in their lifetime! |
| 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 | | 2900.65 | 384.50 | 193.80 | 42.30 | 3521.25 |
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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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