| Location: Spanish Fork,UT,USA Member Since: May 24, 2011 Gender: Male Goal Type: Other Running Accomplishments: In May 2010 I was large and started running. Now I'm much smaller :), -63 lbs.
PR's:
1/2 Marathon - 1:13:25
Marathon - 2:32:40 Short-Term Running Goals: Merge road and trail running and adventure run bonkers. Long-Term Running Goals: Sub 2:30 marathon. Run my best at distances from half marathon to 100 miles. Personal: Happily married with 4 great kids. Running is but one of the amazing vehicles for connecting with others and celebrating life. Gratitude! Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2463.67 | 383.68 | 242.77 | 66.77 | 3156.89 |
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| X - Elliptical Miles: 225.08 | X - Spin Cycle Miles: 59.00 | X - Swimming Miles: 1.00 | Kinvara 2 (white) Miles: 178.16 | Altra Instinct (Black) Miles: 475.25 | Brooks Pure Grit Miles: 112.85 | New Balance MT110 Miles: 302.06 | Altra Lone Peak Miles: 85.70 | New Balance MT10 Miles: 120.55 | Kinvara 2 Red Miles: 388.23 | Kinvara 2 (grey) Miles: 18.55 | New Balance MR00 Miles: 291.22 | Kinvara 3 Yellow Miles: 375.87 | Altra Instinct Miles: 5.00 | New Balance MT101 Miles: 9.05 | Altra Superior Miles: 100.75 | X - Stairmaster Miles: 36.00 | New Balance MRC1600 Miles: 80.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
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| X - Elliptical Miles: 5.00 | X - Spin Cycle Miles: 23.00 |
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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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| X - Spin Cycle Miles: 12.00 |
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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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| X - Elliptical Miles: 10.00 |
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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 |
| First run back post pubic symphisis stress fracture after being cleared by the doc to return to training. |
| | 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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| X - Elliptical Miles: 9.00 |
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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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| X - Spin Cycle Miles: 12.00 |
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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 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 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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| X - Elliptical Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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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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| X - Elliptical Miles: 10.00 |
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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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| X - Spin Cycle Miles: 12.00 |
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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 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 lipty. 2 run |
| X - Elliptical Miles: 7.00 |
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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 |
| 7 lipty. 3 run |
| X - Elliptical Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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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 |
| 5 lipty, 5 run |
| X - Elliptical Miles: 5.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 lipty, 5 run |
| X - Elliptical Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | 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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| | 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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| X - Elliptical Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 2.00 | 0.00 | 11.00 |
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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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| | 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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| X - Elliptical Miles: 10.00 |
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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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| | 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 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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| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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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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| X - Elliptical Miles: 5.00 |
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| | Race: |
Dam to Dam 10 mile (10 Miles) 01:07:28, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
| Decided to race the Dam to Dam 10 mile kind of last minute. It turned out ok. It was the first time I had tried to run hard since my injury. Long story short, I wanted to go out conservative and run a mild progressive. Ended up going out too fast (as usual lol), and my sciatic flared about half way through. Went into survival mode and gutted out a slow 1:07 finish. Sad when I ran a 64 with ease the week before. About 10 minutes after I could hardly walk and had problems with the back until the chiro appointment on Monday. Will focus on removing bad habits and running within my means moving forward. Great to meet Melody finally and see her run an awesome race. I hope to meet up with her again when I am back to full strength. Also cool to meet Tyler S. I will run this again next year, and if healthy it will be a much different tale :). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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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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| | 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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| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Tuesday Half. Plan called for 13 so I stretched it a tenth. Was harder than it was supposed to be but I was sick yesterday so I'll take it. 13.11 in 1:31:18 and a real slow cooler mile in 10:00.Back was tight so I did some dynamic stretching after. Ankle is still angry. I may have to adjust my spring schedule if it doesn't calm down. I think the back is a byproduct of compensation for the ankle. |
| Kinvara 2 (white) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| Easy zero impact recovery on the Elliptical. Just moving blood. |
| Kinvara 2 (white) Miles: 6.00 |
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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 |
| Supposed to be 10. I had a sciatic flare tonight that was not pleasant. 3 running, 3 walking. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 wu/cd plus the 10 I had scheduled yesterday. Slight tinge in the back, not too bad. |
| Kinvara 2 (white) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 5.00 | 0.00 | 0.00 | 18.00 |
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Great pain free 18 today. Was supposed to be 15 but I felt excellent so I changed it up mid run. Huge confidence booster. Progressively faster the first 5, settled in at a comfortable pace for 10 more, ran the last 3 6:35, 6:25, 6:15. 700 ft vert. avg. pace 6:55
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| Kinvara 2 (white) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 4.55 | 0.00 | 0.00 | 9.10 |
| Beautiful day today! Got out after work for a 9 mile out and back up Provo canyon. 33:00 out, 29:24 back. Didn't push, just enjoyed the run and the day. |
| Altra Instinct (Black) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
| Took about 6 before I felt loose and ready. Sped up after that. Schedule called for more but I ran out of time and had to cut it short. Ran the last one faster (6:02) to make myself feel ok about the cutoff. Average pace 6:58 |
| Kinvara 2 (white) Miles: 13.00 |
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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 recovery day on the elliptical. level 8 hills for 40 minutes. HR topped out at a whopping 126. Easy days do the body good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.50 | 0.00 | 10.50 |
| Fun predawn run with Dan, Jody, Reed, and Melanie. The moon set was awesome :). Felt peachy after the easy day yesterday. |
| Kinvara 2 (white) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 with a 2 mile burst. Feeling better every day. |
| Kinvara 2 (white) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 15 miles of fun mostly on the BST. The trail is in really good condition. A few more warm days and it's on :). 1500 feet of vert. Tossed a few fast ones in at the end. |
| Brooks Pure Grit Miles: 15.10 |
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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 shirtless 8 in the sun :)! Fun run but I am a bit tired. 4 hours sleep, up at 3, and 13 hours of work make it hard to get out on the road. But I am sure glad I did. Hope this is a great week. |
| Brooks Pure Grit Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.70 | 0.00 | 9.70 |
| MTC mile repeats. 3 mile warmup, 3x 1 mile repeats, 1/2 mile coolers (uphill), 2.5 mile cooldown. This went pretty good. The splits were all consistent, 5:27, 5:25, 5:28. It was a good indicator of what work needs to be done :). I hope to be able to do 5 of these at 5:00 pace this summer. |
| Kinvara 2 (white) Miles: 9.70 |
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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 |
| Home at 7 after a 14 hour day. Played with the kids, scrubbed the tub, fixed the faucet. Filled the handheld, ate a bowl of cereal and a GU, grabbed the headlamp and headed out at 9:30 for a night time 11 miler. Star lit sky made this loop fabulous. Up and over the gold course. Ran the last 3 at a nice clip. :) |
| Altra Instinct (Black) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 3.00 | 0.00 | 12.00 |
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Tough trail run today. Made a good push the entire run. Even though the pace wasn't down on the uphill, the effort was there so i am counting most of these as marathon pace. The last three pushed the go button and hit them progressive in 6:22, 6:15, and 5:57. After 1500 feet of vert they were tough :). Great Saturday fun. I may get out later for an easy recovery. I am hoping the extra rest and reduction this week will do the hip and ankle some good so I can start getting after it in the weeks to come. |
| Brooks Pure Grit Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 1.00 | 0.00 | 10.00 |
| Legs felt heavy at the start and got heavier as the run progressed. After 5 miles of this I threw some 1/2 mile pickups in to wake the legs back up. This worked very well :). Felt strong and smooth the rest of the run. Ran the first to pickups moderate and the last 2 hard, with the last one sub 5 pace. |
| Kinvara 2 (white) Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
| Took the Runners Corner group down to Timpview for some 1000 meter repeats. Did 4 x 1000 with 600 meter recoveries. The group did awesome! I was happy that everyone had fun and had a good workout. I hit my splits fairly consistent, 3:29, 3:34, 3:32, 3:25. 2.5 miles down and 2.5 back to the store. Fun today! |
| Kinvara 2 (white) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.07 | 0.00 | 0.00 | 0.00 | 6.07 |
| Easy recovery day on the elliptical. Loose and ready for a good run tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.04 | 4.00 | 0.00 | 0.00 | 11.04 |
| Fresh legs today :). Everything felt groovy. 6 easy, 4 mid tempo (6:23), 1 cool down. |
| Kinvara 2 (white) Miles: 11.04 |
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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 7 around town to recover. Nice day! |
| Altra Instinct (Black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 2.00 | 0.00 | 17.00 |
| Great Saturday run up the canyon. Felt really strong today. Easy warmup. Pushed the hilly trail section and went quick and comfortable on the path back down. Easy cooldown. 900 vert. 7:00 average pace. It's coming back :). |
| Altra Instinct (Black) Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Watchless progressive run to start out the week. Started easy easy and kept ramping it up throughout. I finished up the last section in what felt pretty fast :). Total time was 56 minutes. |
| Altra Instinct (Black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.62 | 0.00 | 4.00 | 0.00 | 11.62 |
| MTC mile repeats. Love this workout. A bit over 3 mile warmup. 4x1 mile with half mile recoveries. 3 mile cooldown. Went well today, still feeling good. Splits were: 5:14, 5:16, 5:17, 5:13. Nailed em'. |
| Altra Instinct (Black) Miles: 11.62 |
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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 on the elliptical. Loosener from yesterday and prep for tomorrow... can't wait for tomorrow :). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.66 | 0.00 | 0.00 | 0.00 | 22.66 |
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36k run for my birthday. First 8 with Scott, Dan, Reed, Matt, and Jody. I sure like running with you guys. Dan ran with me until Bridal Veil, thanks so much Dan! Ran the last 8.5 solo. It was a little chilly up the canyon but it was still great. I felt good the whole time and didn't hammer it down the canyon (avg 6:40 pace) even though I really wanted to haha. Sunrise at the end was awesome. Now gimme the cake!! Average pace for the run was 7:10.
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| Altra Instinct (Black) Miles: 22.66 |
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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 |
| Level 8 hills on the elliptical to recover from yesterdays fun. 40 minutes. Feeling loose and ready for tomorrow. Thanks for the birthday wishes yesterday, it was a great day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 7.00 | 0.00 | 0.00 | 17.00 |
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So much fun this morning. Met Dan, Scott, Reed, and Matt at Timp high and ran to runners corner for the waffle run. 4 mile warmup to the store. Ran the 9 mile loop from the store at a good clip. Got dropped on the hills but they were nice enough to wait at the light. I tried to beat Matt at the end for the peanut butter cup challenge title (lol), but he outkicked me for the W (I even cheated and he still won haha). Ate some tasty waffles with the fresh buttercream syrup and then headed back to the cars for a 4 mile cool down. They need to put buttercream syrup in gel packets :). Avg pace for today was 6:54.
Thanks guys, it was really a blast today! I am finally feeling back in the groove and ready for some steady improvement!
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| Altra Instinct (Black) Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.00 | 0.00 | 12.00 |
| Solo today. Easy 1 mile loosener. 1 mile warmup, 9 mile mild progressive, 1 mile cooldown. 6:55 average for the run. 500 vert. Feeling good after heavier weekend. |
| Kinvara 2 (white) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Fun run with the Tuesday group. 3 mile warm, 3 x 1 mile with 1/2 mile recoveries, 3 mile cooldown. Splits were 5:15, 5:14, 5:10. Had the Brooks rep come tonight. He showed us some clothing, bought pizza, and raffled a pair of shoes. Great guy, and it was a lot of fun. Mike Vick came tonight and threw down on the miles. It's cool to watch someone throw down 4:30's and make it look easy, inspiring. It was a fun night but I am spent. Time for some zzz's. |
| Altra Instinct (Black) Miles: 10.00 |
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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 day :). needed. |
| X - Elliptical Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM -10 fun miles with Scott, Dan, Jody and Reed. We threw in a few fun miles in the middle. I was lumbering a bit towards the end. I think I ate too much junk yesterday haha.
Thanks for dragging me along today :).
PM - Easy late cruise out on the river loop to test out the new headlamp. So quiet and peaceful. The headlamp is sweet.
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| Kinvara 2 (white) Miles: 10.28 | New Balance MT110 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy recovery morning plus 1 hour of core work. |
| X - Elliptical Miles: 6.20 |
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| | Race: |
Timp Shadow 5k (3.1 Miles) 00:22:11, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.11 | 0.00 | 0.00 | 3.10 | 17.21 |
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Fun trail race this morning put on by Runners Corner. Just a little 5k but I thought it would be good to go back and see if there was an improvement from last year. Turns out there was about 4 minutes improvement :). Ran a 2.5 mile warmup on single track.
I have an awful habit of going out too fast that I am trying to overcome. The plan was to go out conservative on the first uphill mile, pick people off on the second into the third, and hammer the downhill section at the end. Looking at it now I probably went out a little too conservative but the hill climb at the start went well. I was in 12th going up the hill. I put a pretty good surge in about 3/4 up the hill and into the flat and passed 5 people. From the flat to the start of the single track I tried to stay fast but work on recovering from the hill push. About 100 meters from the start of the single track I threw another surge in and passed the two immediately ahead of me to move into 5th. Came through the first mile in 8:29 (325 feet of gain). From this point I was feeling pretty good and thought I may be able to push and catch the 4 in front on the downhill. Nope :). I ran it hard but they had built too much of a lead. I ended up running the rest of the race alone. So beautiful up there today! Came through mile 2 in 7:48 (220 feet of gain). As soon as the watch beeped for mile 2 I knew there one more hilly section but I could make up the oxygen on the downhill and took off. Felt strong and controlled though the rollers and I ran the last 3/4 mile of the race at around 5 pace. So fun to crush the downhill. Hit mile 3 in 5:49 and kicked it in to the finish. Finished behind Seth Wold, Brian Beckstead, and two guys that ran for UVU last year. Not bad for an old guy :). Second in my large age group (30-39), Brian was first.
After the race Brian and a few of us ran a 6 mile section of trail 51 up to the rockpile and came down a section he calls Ireland. It rolls just perfect for a fun ride down after the 1300 foot climb to the rockpile. Fun morning! PM- late night recovery run on the river loop. So nice out, this weather is crazy.
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| Altra Lone Peak Miles: 11.10 | Brooks Pure Grit Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Had a great shirtless run after work today around Provo and on the river trail. Changed in the parking lot right after work and hit the lovers lane trail north to one of the upper roads. Then dropped down to the river trail and up to Timp park. Drank from the fountain and cruised at MP all the way back. Cooled down an easy one after getting back. |
| Altra Instinct (Black) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 4.00 | 0.00 | 11.00 |
| 3.5 mile run, then did 4x 1/2 mile repeats with 1/2 mile recoveries up around the Provo temple. I am happy with the effort. Didn't focus on pace on the hills, just tried to keep a consistently hard effort almost all the way up and then finish them off hard through the crest of the hill. The group ran great today too, so fun to be able to help people. On the return trip I ran the university hill hard and increased the effort back to the store. Finished up tired and satisfied. |
| Altra Lone Peak Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 45 minute recovery on the elliptical. Level 8 random, kept the HR at 120. |
| X - Elliptical Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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AM - Fun early loop this morning in Lehi with Scott, Dan, Reed and Matt. I stayed late at work yesterday so I could skip out a few hours this morning and run :). A little light rain/snow but the temp was perfect. Some nice rollers in the middle and loved the slight downhill finish. Will get out again later tonight. 7:04 average for the run.
PM - Had to wait until almost 10:00, but I got out in the slight chill under the stars for the 6.2 easy loop around Spanish Fork. It feels good to close the day the way it began.
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| New Balance MT10 Miles: 6.20 | Altra Instinct (Black) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Ran to the gym and did some easy elliptical recovery hills. Pushed the last mile back home, 5:22. |
| New Balance MT10 Miles: 3.00 | X - Elliptical Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.04 | 16.00 | 0.00 | 0.00 | 19.04 |
| Awesome run today down AF canyon from Tibble Fork res with Dan, Scott, Jody and Ryan. It was a fun cruiser, downhill pretty much the whole way. Two easy to start in the snow, 16 miles average under 6:25, and a mile to cool. So much fun! Thanks for the ride up Dan, and thanks for stashing water along the way Scott! Always a great time :). |
| Kinvara 2 (white) Miles: 19.04 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy run from work up the canyon to the fountain and back. Threw 6 30 second surges in on the way back. So nice out. Congrats to all of the Boston runners today! |
| Altra Instinct (Black) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
| Headed down to the park for some pace work. The park has a paved .49 loop that is perfect. Warmed up and then did 3 x 2mile with 1/2 mile recoveries. The 2 mile intervals were ran at marathon pace (6:30) down to half marathon pace (6:07). I was a little tired from yesterday so the last one felt a little harder than I thought it should but it went well, and I ran them too fast. 12:15, 12:09, 12:14. Total 12 mile run averaged 6:55 pace. |
| Altra Instinct (Black) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy recovery day on the elliptical. Gearing up for a big weekend. Today is my Friday! |
| X - Elliptical Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.34 | 0.00 | 2.00 | 0.00 | 18.34 |
|
5am fun with Dan, Scott, Jody, Matt and Reed. Reed and I ran together today and put a few surges in. I stayed and did another four with a good 2 mile push. Shin feels wonky but the extra support in the shoe choice today helped.
PM - 6.2 recovery loop in Spanish Fork. Wore the HR strap to keep it honest. 7:20 pace, avg HR 137
|
| Brooks Pure Grit Miles: 18.34 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 10.00 | 0.00 | 0.00 | 21.10 |
| Soldier Hollow to Vintage Park with the Sojourners group. First 10 on trail in 1:14:18. Second 10 with trail and pavement down the canyon in 1:03:52. Did a mile+ cool down at the end and then iced in the river. The whole thing went awesome. Ran the first 10 easy with some friends and then next 10 solo at a nice clip. I am feeling really good lately. I signed up for the Provo City Half in two weeks just so I have a gauge to see where I am at race wise. Took yesterday off. I rested well, stretched, and iced the shin and it felt pretty good today so I'll take it :).
|
| Altra Instinct (Black) Miles: 21.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| It was hot after work and I was still a bit tired from Saturday so this didn't feel as easy as it should have. Oh well, got it done. 7:05 pace. |
| Altra Instinct (Black) Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 2.10 | 0.00 | 10.10 |
| Out & back fartlek. Out in a very easy 38:40, back in 32:40. The way back was all fartlek at different paces and surges for various distances. I felt awesome on the way back and could have run it harder but I just reigned it back a little and enjoyed it. |
| Altra Instinct (Black) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 4.00 | 10.40 |
| 4 x 1 mile repeats with 1/2 mile recoveries. 5:26, 5:25, 5:27, 5:14. The warmup went long because I was frantically searching for a restroom. Thank goodness for the Subway.... |
| Altra Instinct (Black) Miles: 10.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Recovery |
| X - Elliptical Miles: 8.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 4.00 | 0.00 | 0.00 | 11.20 |
| Up and over the golf course and back home on a windy morning. The same wind that helped on the way up blasted me in the face on the way back :). Pickups are hard in the wind lol. Beautiful day though. 6:48 pace total. |
| Altra Instinct (Black) Miles: 11.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran from my in laws in Manti to Snow College Badger stadium and back. Planted a bottle last night on the way down. very steady state run. i felt excellent today. did a touchdown dance on the field and ran back in a headwind :). GUs at 8 and 13. cooled down with my wife, she was finishing up when i got back. Great run with the extra altitude. 6:56 avg. |
| Altra Instinct (Black) Miles: 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 4.00 | 0.00 | 11.00 |
| Fun run that turned tempo. Easy warmup mile 7:29, 4 slightly uphill, 6:41, 6:39, 6:36, 6:31. The return splits were 6:17, 6:24, 6:16, 6:11, 5:57. Finished with a cool mile easy and called it a day. Saw Bill Hiatt at the water fountain and talked for a minute. April ends up being a PR month for me and everything feels peachy post injury. Very happy with this and excited to race the half this weekend.
|
| Altra Instinct (Black) Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 3.00 | 10.30 |
| Had a new guy come to the group work today so we took the long warmup route and did 3 repeats instead of 4. Hit them all hard but they really felt smooth and fluid. 5:15, 5:11, 5:00. Ran with Caleb today, he is an awesome runner. We ran stride for stride today. I thought it was great having him set the pace. Turns out he thought I was setting it lol. Looks like we make a great team pushing each other. |
| Kinvara 2 Red Miles: 10.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.17 | 0.00 | 0.00 | 0.00 | 5.17 |
| Moving blood on the elliptical. Push ups, planks, crunches, dips, and resistance bands after. Nice recovery day. |
| X - Elliptical Miles: 5.17 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| Fun early run with the Wolfpack lol...Scott, Dan, Jody, and Matt. Such a good time today. Ran a little up the canyon and back. So nice this morning. Easy fun run with a faster mile at mile 7 (5:46). Cherished moments filled by talks of dismemberment, gruesome deaths, enduromax, & flatulance. I love these mornings haha. |
| Kinvara 2 Red Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy morning shakeout with 4 x :30 strides at race pace on the last mile. 8+ hours of sleep last night for once :). Feeling good about tomorrow. #readytorace |
| Kinvara 2 Red Miles: 5.10 |
| |
| | Race: |
Provo City Half Marathon (13.1 Miles) 01:19:14, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 13.10 | 15.60 |
|
Finally put together a good race today. This is a big PR for me so I am very happy. The plan was that there wasn't much of a plan lol. I really didn't have a good idea of where my fitness level is race wise so this was the weather gauge. I just decided to go out and push it and then hold even the whole race. I did that for the most part. I faltered a little at mile 8 when I could not get my GU out of my shorts pouch in time so I stopped to get a drink. This got me a little flustered and the negative thoughts started to creep in a bit. Marie had the best timing ever. She was on the side cheering and recognized me and just jumped in and ran with me until mile 10. It was perfect. She totally reset everything, made me feel better, and sent me on my way strong for the last 5k. Splits were a bit all over but so was the elevation drops down the canyon so I think the effort level was even. 5:52, 5:42, 6:15, 6:03, 6:00, 6:04, 6:05, 6:06, 6:21, 6:04, 6:20, 6:03, 5:59. last bit at 5:11 pace. Huge confidence booster for UVM next month. So cool to finally meet so many of the FRB crew who rocked the races today! Congrats to everone on all of the awesome performances!
|
| Kinvara 2 Red Miles: 15.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy miles on the standard Monday route. Still a little tender from the race on Saturday. Geared up for a big week and the final 3 week push before taper time. |
| Altra Instinct (Black) Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy recovery day on the elliptical just to be safe. |
| X - Elliptical Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fun shirtless run after work. Hit some road, some trail, and some concrete, with some grass at the end. Very fun easy run. Big weekend coming up. Today was my Friday. |
| Kinvara 2 Red Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 3.00 | 3.00 | 0.00 | 20.10 |
|
AM - Super easy warmup mile. 4 miles up to the golf course in a nasty headwind. 5 mile fartlek on the way back. 1/2, 1/4 mile pickups, and 100 meter surges. 2 miles easy back home.
PM - 8.1 easy at Golds. Solid effort but kept the HR under 122. Level 8 hills on the elliptical.
|
| X - Elliptical Miles: 8.10 | Kinvara 2 Red Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
|
AM - Early easy morning loop around Spanish Fork and Salem area. Perfect morning with the cloud cover. Solo run, no music, nice and quiet :). 7:02 average.
PM - Elliptical hills for 6 miles to move some blood through the legs. HR 120.
|
| Altra Instinct (Black) Miles: 11.20 | X - Elliptical Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
| Early run with Matt and Scott. This just flew by today. Perfect weather, great conversation, and a fun hilly route. We did a 15 mile warmup (<-lol), and then 5 miles at marathon pace. One mile cooldown. Love runs like this. 7:00 average for the run. |
| Kinvara 2 Red Miles: 21.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 3.00 | 0.00 | 0.00 | 11.30 |
| Hit the pipeline route today after work. So nice today. Ran a nice even effort up the canyon and the hills and then got a few marathon pace miles in at the end. Iced in the river afterward at Vintage park. My socks rolled off the rock and the current was too fast to risk it so I waved them goodbye. |
| New Balance MT110 Miles: 11.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Easy 1 mile warmup 7:30. 6 mile progressive 7:00, 6:40, 6:38, 6:18, 6:15, 6:00. 1 mile cool down 7:30. Had a small window to get this one in so I did what I could. 6:42 avg. |
| Kinvara 2 (grey) Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| low impact recovery. level 8 hills at 6:00 pace for 40 minutes. HR 121 |
| X - Elliptical Miles: 6.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 1.00 | 3.50 | 0.00 | 22.00 |
|
AM- Easy Orem loop with Dan, Matt, Jody, Reed, and Toni. Dan and I stayed and did another 4 to make 12. So nice out.
PM- 20 minute warmup on the elliptical, 3.25 miles. 40 minute progression run 6:58, 6:44, 6:27, 6:12, 5:56, 5:42, last 2:03 at 5:25 pace. Cooled down for 5 minutes at 7:30 pace.
|
| New Balance MT10 Miles: 6.75 | X - Elliptical Miles: 3.25 | Kinvara 2 Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 1.00 | 0.00 | 0.00 | 15.70 |
| AM- 10.5 miles of fun. Worked on form and cadence while dialing it down each mile. Kept it fairly easy. 6:50 avg PM- Hilly easy shakeout on the elliptical to get loose for tomorrows long one. HR maxed out at 118 lol. 5.2 miles in 32.
|
| Altra Lone Peak Miles: 10.50 | X - Elliptical Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 9.30 | 0.00 | 0.00 | 23.00 |
| Ran the first 23 of the UVM course this morning. Ran the first almost 12 easy then got into the workout. 3 x 5k at MP with .9 mile recoveries. I have been going to shoot for 6:20 to 6:25 pace for the marathon but I just couldn't dial it in today so I ended up running the 5k's faster. First one in 19:39, second in 19:29, and last one in 19:18. Good news is everything felt really good today. Total run was 2:39:50 for a 6:54 average. No wall today, felt like a machine. Smooth, light, and happy. 3 weeks to go. |
| Altra Instinct (Black) Miles: 23.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
|
Hill work on the Freemotion at Golds. Ran the terrain program which was pretty cool. It auto adjusts incline every few minutes and provided a great workout. I ran the 5.0 inclines at 6:40 pace and the -1.5 at 6:05, finished with a half mile at 5:20 pace. I adjusted the pace to try and keep the effort the same throughout. Didn't push into the harder zones today but still had some good stresses. One easy warmup mile and a little over half a mile cooldown. 6:39 average for the total run.
|
| New Balance MT10 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Standard hilly recovery. Moved to today due to the amount of yardwork that had to be done tonight, the time was not there for the run so I will do it tomorrow. New power yard tools are fun :). |
| X - Elliptical Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 1.00 | 0.00 | 9.50 |
| Looong day at work today + not enough sleep + too much yard work last night = tired. Felt a little off today, should be fine after a good nights sleep. I did remember in Daniels book where he says if you feel bad try going faster. So mile 7 was a 5:40. About a 1/4 mile into that mile everything snapped out of it and felt fine. Finished the run with an easy cooldown. Excited to run with the gang in the morning. 6:45 average. |
| Kinvara 2 Red Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.02 | 0.00 | 1.00 | 0.00 | 18.02 |
|
AM - Early run with Scott, Jody and Toni. Perfect weather for a canyon out and back. Nice and even most of the run. Threw a couple of fast pushes in at the end. Fun stuff, much needed.
PM - Elliptical hills for 45 minutes. 7.62 miles.
|
| Altra Instinct (Black) Miles: 10.40 | X - Elliptical Miles: 7.62 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 1 mile warmup on the elliptical. 11 miles on the freemotion. 4 easy then 6 x 1/2 mile pickups at HMP (5:55) on the next 6 miles, 1 mile cooldown. Felt easy today. No PM work tonight due to travel. Hoping for fresh springy legs in the morning. |
| New Balance MT10 Miles: 11.00 | X - Elliptical Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.53 | 10.00 | 0.00 | 0.00 | 20.53 |
|
Last long run of the cycle with Scott and Matt. Ran the first 20 of the UVM course from Wallsburg. Did 10 at a good clip and then 10 at marathon pace (target 6:20). Averaged 6:14 on the last 5. Took the hills easy. Felt a little off in the middle of the MP miles but it passed and I finished strong. All the work has been done, now for a good taper. 6:32 average today.
|
| Kinvara 2 Red Miles: 20.53 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
| Yesterday at church I had a couple of the boys ask me if I would run with them today. Dave will be a senior and Joe will be a junior. They are starting their conditioning for cross country season in the fall, and both had good track seasons. Of course I told them yes :). We met at 8 and had a fun run around Spanish Fork area. Kept the effort and pace even and threw some strides in on the last mile. So fun. I will do my best to keep encouraging them throughout the summer and fall. I'm sure they will do great. |
| Altra Instinct (Black) Miles: 8.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.78 | 0.00 | 1.25 | 0.00 | 7.03 |
| Very easy with the Tuesday afternoon group. So much for speed work when everyone is tapering for either Squaw Peak 50, Pocatello 50, or Utah Valley. Ran to the rec park and did a few 1/2 mile loops. Did one loop at 5:00 pace and pushed the last 3/4 mile back hard. 7:20 average shows how slow the rest was haha. The taper train rolls on. Tomorrows repeats will be fun. |
| Kinvara 2 Red Miles: 7.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.52 | 0.00 | 0.00 | 4.00 | 8.52 |
| 1.5 mile warmup. 4x 1 mile repeats on the MTC loop, 5:15, 5:16, 5:18, 5:05. 1.5 mile cool down. It was hot after work today so I took extra time in between sipping from the stashed water and recovering fully. I felt great on these, my legs are feeling really good. I iced in teh river afterward. Great day. 6:40 average for the run. |
| Kinvara 2 Red Miles: 8.52 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| Easy sunrise run around Spanish Fork. Quite a few runners out this morning. It is so nice out. Slept in until almost 6. Kept the run short. 6:50 avg. |
| Altra Instinct (Black) Miles: 7.14 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.62 | 0.00 | 0.00 | 0.00 | 8.62 |
| Easy 4 mile recovery on the elliptical. level 8 hills @ 5:55 pace for 25 minutes. Ran and easy 4.5 on the freemotion at Golds. Ran 3x :30 strides at HMP on the 4th mile and the last 1/2 mile at MP. Starting to feel really good, taper is a strange thing. Last time it made me crazy (and it still might this time haha), but this time I am really enjoying feeling my body recover and get ready.
|
| New Balance MT110 Miles: 4.41 | X - Elliptical Miles: 4.21 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 3.10 | 0.00 | 12.00 |
| Ran from Deer Creek dam to vintage park. I ran this same run last year with a week to go. It was good to see how much of an improvement since then. Ran 6 miles easy 7:33, 7:03, 6:50, 6:49, 6:54, 6:37. 5k punch 5:51, 5:51, 5:43, :28 (17:53). 3 miles to the park 6:46, 6:36, 7:00. Good to see so many people out today. 1 week to go. I am ready. |
| Kinvara 2 Red Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7 easy with 4 x 1:00 strides at HMP. 6:50 avg. Taper is working, I didn't even get out of breath :). |
| New Balance MT10 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 0.00 | 0.00 | 6.50 |
| 2 miles easy. 3 miles at MP 6:22, 6:26, 6:20. The first two were funky because of the Spanish Fork wind :). Felt good. 1 mile cooldown and an easy half mile walk. |
| Kinvara 2 Red Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 cruiser after work. 7:00 avg. Nothing to see here... |
| Altra Instinct (Black) Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy elliptical hills. Level 8 for 25 minutes. Legs feel awesome. Ready to go. |
| X - Elliptical Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| Ran the pre race shakeout this morning through what will be the Utah Valley finish line. Visualize and attack... just like the Waterboy lol. Good luck to everyone racing tomorrow!!! |
| Kinvara 2 Red Miles: 2.30 |
|
| | Race: |
Utah Valley Marathon (26.22 Miles) 02:58:31, Place overall: 27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.33 | 0.00 | 0.00 | 26.33 |
|
When I looked up the definition for wind, the second line says: A twist or turn in a course. Indeed lol.
When the weather forecast showed a wind advisory a couple days ago I
laughed. There is no way a wind will be blowing up the canyon I and many
others thought. I have ran that canyon so many times and have never
felt a headwind. There is either no wind or a tailwind. Everyone was
wrong today :). When the lead pack of Kenyans finish in 2:29 and change
you know there is a problem.
Things were good at the start. The gun went off and we were going.
The plan was to run the first 7 relaxed, be conservative and consistent
through the hilly section until 17, and the cut it loose to the finish.
The first 7 were all 6:20 - 6:26, perfect. As soon as we made the turn
from Walsburg into the canyon the wind hit. 20-25 mph right in the face.
This made the hilly section from 8-11 near unrunnable. I didn't know
what to do. I was alone at this point and the nearest person was about
30 seconds ahead, the tiny lead female, which wasn't worth making a push
to draft off of. So 8 and 9 were 7:04 and 7:01.
At this point I started to become concerned with the 2:48 goal. I
though I would make it up a couple miles at a time but that I could put a
big dent in it in the downhill miles. So the slight downhill stretch of
10 and 11 that I can usually run easily at 6:00 pace instead were 6:27
and 6:38. The wind was blowing so hard you couldn't hear anything and I
had to pull my hat off so it wouldn't blow off my head. This is where
mentally I started to fall apart.
Here comes doubt and all it's friends. The next section the wind was
relentless. I started walking in places. I was giving up. I thought
about DNFing a few times. Thought about just walking it to mile 20 where
I knew my brother was and having him just drive me home.7:13, 7:22,
6:43, 6:39, and a 7:57 mile 16. I saw the aide station just before 17
and ran to it and climbed into a port o' potty.
The conversation with myself (you do it too, don't even play like you
don't lol) went something like this: Ok, pull it together guy. Goal
times missed are not the end of the world. This is what has been thrown
at you today, and everybody else. What do you need to do to snap out of
this funk? What is the new plan? Take some deep breaths and get back out
and finish this. Ok.
Goal is now to break 3. I feel like shizz because I have been running
too slow. I'm hot and windblown. So a few cups over the head and a
couple down the hatch and I was off again. 18 and 19 were 6:31 and 6:39.
My brother and his fam were waiting at mile 20 with a cold bottle of goodness. I had started a good rhythm but I walked a bit while taking
down that electrolyte bottle. 7:46 mile 20.
Coming out of the canyon and turning onto university avenue the wind
finally let up a little. 20mph became 4-6 and I just tried to get into
the best groove I could. It had done it's damage though. I started to
see the crowds and some friends and fed off of them as much as I could.
Just after the mile 23 marker here comes Curtis Eppley to get me. He decided he was going to come to the marathon and run friends
and family to the finish line. He would run someone in, turn around and
run back up and fish someone else and run them in too. This guy ran the
Squaw Peak 50 miler last weekend in record heat and he is up here
cutting wind for friends. He ran near;y a marathon of miles doing this for others today. You are an amazing guy Curtis. Thank you.
Curtis told me this: "I am running this white line all the way in.
You will run on my right shoulder. I am small but I make a good wind
block. Let's do this." He pulled me all the way to the chute offering
encouragement, it was awesome.
I hit the chute and they said my name and I pushed it on in. Finished at last. 2:58:31.
Most everyone I talked to was off by 10-12 minutes. This made me feel
better. I learned a few lessons today that will stick with me. One is
that you can prepare all you want for a marathon and it will turn all of
your prep on it's head just like that. That's the allure of it. So many
things have to line up in order to have a great one. This is what I
love about it. Sometimes we just need to go into problem solving mode,
adjust the plan, dig down, and get it done.
I saw so many friends and DM'ers today. So good to connect and see everyone, especially on a day like this.
My mom finished her first half marathon today up there. Her goal was under
2:30. She ran 2:29 and change. I am so proud of her. She nailed it on a
tough day. After talking to person after person after person, she is the
only one I talked to that hit her goal. Awesome job Mom, you continue
to inspire.
Thanks again for all of the support everyone. I really appreciate all
of your kind words and thoughts. I wish you all the best in your
training and racing coming up. I hope I can encourage you as much as you
encourage and inspire me.
Boston '13!
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| Kinvara 2 Red Miles: 26.22 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Altra Instinct (Black) Miles: 2.00 |
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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 |
| |
| Altra Instinct (Black) Miles: 2.00 |
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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 warmup on the elliptical for 15 minutes. 4 miles @ 7:15. Everything feels really good. I really think that the wind during the marathon wore me out in a different way than running; and because my overall pace was right there with my average training pace that I didn't get "beat up" and/or damaged. I am looking forward to using this training cycle as a building block to some shorter upcoming races and a big fall with a couple halfs and St. George. |
| New Balance MT110 Miles: 4.00 | X - Elliptical Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Ran by the river out at the ball fields today. 86 degrees out. Stayed on the grass and dirt and just cruised around. Felt really good again today. Put the legs in the river for 10 minutes after. Excited for Ragnar tomorrow! |
| New Balance MT110 Miles: 4.25 |
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| | Race: |
Ragnar Wasatch Back (14.6 Miles) 01:32:26, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 14.60 | 14.60 |
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We ended up placing 7th overall and 1st in the submasters division in 23:19:20.
This was my first time at Ragnar. I was runner 4 in van 1. It was quite an experience. If I was to try and write a full race report it would far too long so I will just say that I had a blast and cover a couple bullet points. I was able to run with the Sprint Roadrunners team after one of their runners pulled out with an injury. All just great guys and people. So grateful for the opportunity. - This race is a complete circus, complete with all manner of craziness that you can think of. How something so large can be so meticulously organized is quite the feat. - All 6 of us in van 1 ran the marathon last week :).
- We started late Friday so it took us quite a while before we started to see anyone. The second day was crazy. There are all types of runners and everyone was encouraging each other the whole way. - Our van was fun the whole way. Scott, Reed, Dan, Doug, and Jonathan were all a pleasure to be locked up in a car that long with. - My allregies have been killing me all week. When we got going I just couldn't stop sneezing. I took pills to no avail. Friday night I was freezing which was strange and the sneezing keep right on going. I felt like I couldn't get enough air when I was running but was still able to go pretty quick so I didn't think anything was wrong. When I got home I had a fever of 101 and found that I was sick, not just allergies. No wonder I couldn't get enough air. I hope I didn't pass it on to anyone in the group. - I think it was a great experience. Stuck in a van, sweaty, with a bunch of people with no sleep may not sound fun on the surface. But it's all about the team and the journey through the race together. In that way it's one of the best things I've done. I'm thankful I got to do it.
After the race was over I got to work the Altra booth with Brain for a few hours. It was fun to be able to talk to so many people and hear so much positive feedback about the shoes. Seth stopped in for a while too. Had some good eats and talked ultras on the way home. I can't wait to get back out on the dirt this summer and utilize it during St. George training.
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| Altra Instinct (Black) Miles: 14.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 5.00 | 0.00 | 9.33 |
| Did a level 12 hills warmup and cooldown on the elliptical. 5 mile progressive tempo 6:36, 6:18, 6:03, 5:48, 5:27. I was sick for a couple days after Ragnar but I'm feeling much better now. My legs feel awesome after all the rest. Looking forward to putting together a plan for St. George. |
| New Balance MT10 Miles: 5.00 | X - Elliptical Miles: 4.33 |
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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 |
| Fun easy one with the gang this morning. 7:25. |
| Kinvara 2 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 2.00 | 1.00 | 0.00 | 12.60 |
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Fun Provo loop this morning with Curtis and Reid. Reid is a DM friend from Arizona. It was nice to meet and run with him. Curtis took us on a loop he calls the mile high route. It's a good gradual incline for 6 miles and then a good 900 ft climb in just under 2 miles. The return is fun down 9th east and I pushed a mile of the 3 downhill miles. Last 3 were 6:20, 5:25, and 6:21. 7:03 avg for the run.
Curtis took us in to Nuskin afterward and we got to do the BodPod body composition test. I am a huge data nerd so it was fun to get some super accurate measurements.
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| Kinvara 2 Red Miles: 12.60 |
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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 |
| Great trail run up Diamond Fork this morning with the Sojourners group. Ran with Dan and Scott. It was alot of fun. Quads were a bit trashed on the descent but the river fixed that right up. Had a great conversation with Scott today about journeys. 2200 vert. 7:50 avg. I was much faster on thsi route than last year, it's always fun to see improvements. It will be good to utilize the trails in preparation for St. George.
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| Altra Lone Peak Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.52 | 0.00 | 0.00 | 0.00 | 8.52 |
| Super hot on the trails after work. I ran part of pipeline, up to the fire road, and down through the single tracks. Got 1000 vert and had a blast. The MT110's were like butter on the dirt, I should have worn them for diamond fork last weekend. Felt really strong considering the heat. 7:20 average. |
| New Balance MT110 Miles: 8.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 2.00 | 2.00 | 0.00 | 8.25 |
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Easy warmup on the elliptical, 2.25 miles. 6 mile short speed session on the TM to wake the legs up for the adventure run tomorrow. 1 mile at 6:58, then 4 x 1/2 mile with 1/2 mile recoveries. hit the 1/2's in 2:42, 2:40, 2:38, 2:35. Kept the recoveries around 6:50. Ran a mile cool down at 6:55. felt good today.
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| New Balance MT10 Miles: 6.00 | X - Elliptical Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.22 | 0.00 | 0.00 | 14.22 |
| Ran the timp trail 1/2 marathon course this morning. Took a wrong turn after the climb up dry canyon and added a little over a mile. It was such a fun run. Saw some friends on the trail. Tripped on a root at mile 10 and took a good spill but nothing serious. I love runs like this. The plan for the next month or so is to stay as far away from a plan or routine as possible. This means some fun runs, lots of trail runs, a little speed, weird times of day, night runs. Whatever sounds fun I am going to do it if I feel good. Hopefully build some power and speed in the process. No mileage goals, no pace charts, just the run.
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| New Balance MT110 Miles: 14.22 |
| |
| | Race: |
Battle at Big Springs (4.97 Miles) 00:37:22, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 4.97 | 0.00 | 16.47 |
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Fun race put on by Runners Corner. My goal was to beat last years time and get a good hard effort in without emptying the tank. This was a fun race, not an A race. Plus my toe is still mangled from the fall on Thursday and I knew there would be some pain on the descent. It was a surprise to see Jody this morning at the start, we hung out until the race started. The gun went off and I just tried to keep the effort even on the 3 mile 950 foot climb. It's always fun to see people just blow by on the start when you know that they are going to die on the climb :). Cruised at an even pace on the climb up the first 1.6 miles. I got stuck behind a guy on the short downhill from 1.6-1.9, I yelled trail but he thought he was going fast enough down the track and would move. As soon as we came out of the trees I went around quickly in the weeds with two others that were piled up behind him. Lame. From there to the top at 3.0 went good. A guy passed me when we hit the false downhill right before the top and then I got him on that last little climb :). As soon as the downhill hit I took off. There were two in front of me that I could see when the stretches would open up alittle and I thought I could catch them but I wrong turned where the up and downhill sections of the course nearly meet. I caught it and probably only lost 15-20 seconds but now I was a little concerned about the gap. Ran the last mile in 5:05 and almost got them at the end. My toe was screaming at me on the downhill but it was worth it and so fun.
This is such a great course and a fun race. $10 entry and I won $30 headphones, sweet. Jody had to go so I held his bib. He won a free entry to Dirty Dash in the fall. It was fun to see friends and catch up with Golden. I beat my time last year by almost 4 minutes :).
I may get out tonight after dark with the headlamp for some easy fun.
PM- Late 10pm canyon out and back with Randy. Moon was bright enough to light the way. It was great. 7:42 avg.
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| New Balance MT110 Miles: 16.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.00 | 0.00 | 9.00 |
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| New Balance MT10 Miles: 7.00 | X - Elliptical Miles: 2.00 |
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| | Race: |
Moroni Turkey Trot 5k (3.25 Miles) 00:19:05, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.26 | 0.00 | 3.25 | 0.00 | 7.51 |
| Fun race for the 4th close to my home town. I ran over a minute faster than last year. I reeled everyone in at the end except for the winner but didn't have the kick to pass. Kodi Kleven won easily, she will be running for BYU this year and was out for an even paced tempo run. She ran the long course in 18 flat. Fun race, I won a cooler. It matches the lawn chair I won at this same race last year :). I still have no top end speed and will work on it in the upcoming weeks.
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| Kinvara 2 Red Miles: 7.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 7.00 | 0.00 | 13.00 |
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Awesome dirt run in Mt. Pleasant in the rain. Got about 1500 feet of vert on the way up. The canyon was beautiful and the rain was just right. Few things running wise are as fun as barrelling down a dirt road sub 6 through puddles at the end of a good run :). The last 6 I averaged 5:42. I was a wet muddy mess.
Ran a cool down with my son Lincoln when I got back.
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| New Balance MT10 Miles: 13.00 | New Balance MT110 Miles: 13.00 |
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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 |
| Met Scott, Matt, and Reed at 4:45 for some early fun. Run the route in reverse. It was hot enough to run shirtless while it was still dark. I'm thankful for these runs, good friends make the run that much better. 7:00 avg. |
| New Balance MT110 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
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Ran/hike/scrambled Mt. Nebo :). Used the north approach which is a little shorter and much steeper, but it does go to the higher North Peak at 11928 ft. 4.5 miles to the top with 3500 vert including a stretch on the false summit that 920 feet in a half mile lol. 4000 total for the run.
It was a great day to be up on the mountain. I saw a cousin and her friends on the trail (small world) and a guy I used to work with. There was a group of older gentlemen that couldn't believe someone was running the ridge. One man was named Greg, he was snapping pictures. On the way down he asked me to give him my email address so he could email some if they were good. So nice! I made in up in 1:26. The way down isn't much faster because of the loose shale and the steepness but it was fun. The last 2.5 are runnable and through some great sections of trees. The view was incredible as usual. Round trip in 2:33. I didn't push this too hard and think on fresh legs and the proper mindset I could go 10-15 minutes faster up. I like runs like this because even though the mileage may be lower the legs get a screaming workout and the time on feet bonus is huge.
When I got back I felt bad for the ones who were still up on the trail because of the storm that had moved in. I guess it hailed around the summit and pounded rain elsewhere. I was thankful to be down before I got wet. 
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| New Balance MT110 Miles: 10.10 |
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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 |
| am- 11 miles on the golf course loop. Slept in and got a full 10 hours. It was hot when I left and I suffered a little in the middle but vanilla bean GU saved me and the rest of the run went great. 6:55 avg. pm- 6 miles on the freemotion at golds. progressive splits 7:02 - 6:06. 6:45 avg. Solid Monday off work and I took advantage miles wise. I need tos tart getting the mileage back up, fun included :).
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| New Balance MT10 Miles: 6.00 | Kinvara 2 Red Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
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3 mile warmup 7:22, 6:53, 6:34 5 mile tempo 6:04, 6:00, 5:59, 5:54, 5:48 3 mile cooldown 6:42, 6:58, 7:14 The first mile of the tempo felt hard but I quickly relaxed right into a nice groove. I love when the workout goes good and the run leaves you refreshed and happy. 6:29 avg pace, 143 avg HR.
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| New Balance MT10 Miles: 11.00 |
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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 |
| Push ups, crunches, planks, resistance band curls and tris. I spent 2 hours in the pool with the 3 little ones, this totally counts as work :). Fun work, but still work. I was in charge of the church pool party so no time to fit a run in. I should be all set for a big weekend with no work until Monday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 2.00 | 0.00 | 18.25 |
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am- Great fun was had this morning on the 5am run with Scott, Matt, Dan, and Reed. Good friends make all the difference. It really was just about perfect this morning ur the canyon for an out and back. Threw in a 2 mile tempo on the way down, 5:40 and 5:18. 6:45 avg.
pm- 7.25 miles on the flat loop around Spanish Fork. 99 degrees so it was shirtless and sun glasses. The route has water every little bit less than 2 miles. It was really nice. 7:05 avg.
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| Kinvara 2 Red Miles: 18.25 |
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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 |
| am- Ran the gold course loop solo. Was on the road by 5:30. It was a really nice cloudy morning. I stopped at the park to water up and watch the clouds turn pink for what would have been the sunrise before cruising back. Came back about 3 minutes faster than the way up. 6:57 avg. |
| Kinvara 2 Red Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 6.00 | 0.00 | 19.00 |
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Perfect day for an out and back up the canyon. Met Scott, Dan, and Fritz and the soccer park in Orem and ran up to South Fork Park and back. We went up at a good clip and had great conversation as usual. At the turn around Scott and Fritz were going to do some MP miles and Dan and I decided to run some tempo miles. It's fun when Scott's and Fritz's MP is over 30 seconds a mile faster than my tempo effort :). Animals.. Clicked off 7 miles on the way back at 5:54 average. It was 64:42 on the 9 miles up and 54:40 on the return. Fun stuff. I really feel like I have had a breakthrough the last couple weeks. I am feeling much stronger all around and am very excited about this fall. So thankful to be healthy and improving right now. I'm going to focus on becoming more comfortable at the faster paces. My fitness is there I just need to sync the mental side with it and good stuff will happen.
It's always a pleasure to run with these guys and it was a pleasure to finally get to run with Fritz. Thanks for a fun morning guys! 1/2 mile easy shake before and another easy 1/2 shaker after.
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| New Balance MT110 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Up the canyon after work in the rain. When I pulled in the parking lot the wind was blowing, it was raining and the dark clouds were rolling through. I said heck with it, took off my shirt, and ran right into it. I was glad I did as the storm let up after about 20 minutes. Ran 4 miles up at 7 pace. On the way back down I hit the BST at Nunns and got some slippery muddy climbing and trail fun. It was a really fun run. I will have to run this trail section again, it was very enjoyable. 1100 vert, 7:15 avg. |
| New Balance MT110 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.00 | 0.00 | 10.50 |
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Was out for a cruise in the heat after work. Spaced out for about 6 miles and then threw in a 1/2 mile surge (2:40). About a half mile later I was at the track trying a few 400m repeats. They were 77, 77, 76, 74. I did 400m recoveries with them at 7:50 pace. It was hot at the track, 90 degrees. These were on the tail end of a run so I was pretty happy with them considering I am a novice at the track and that this was not planned at all. I need to start doing this more so I will start small and build it up. I want to be faster when I grow up :).Also I think this is from watching too many Bekele videos on my lunch break lol. Oh how I wish I could kick like that.....
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| Kinvara 2 Red Miles: 10.50 |
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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 hot loop around Spanish Fork area after work. 7:00 avg |
| Kinvara 2 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.13 | 0.00 | 13.13 |
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Solo 5am cruise up the canyon this morning. Cruised an easy 46:28 up, and ran 41:31 back. The return includes a cool down mile. The tempo effort (5:50) felt so easy in the 64 degree air this morning I had to keep checking my watch because the effort felt slower. I pushed 2 half mile pickups at 5:15-5:20 pace to get some turnover in. Total time for the 13.13 was 1:27:59 (6:42 avg)
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| Kinvara 2 Red Miles: 13.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 4.00 | 0.00 | 10.50 |
| treadmill work. easy. 15 minutes warmup. 10 minutes at 9.0 , 10 at 9.5, 10 at 10.0, 10 at 10.5. easy cooldown. 6:25 avg for the run. |
| New Balance MT10 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 3.00 | 0.00 | 18.10 |
| Out and back up AF canyon with Scott and Dan. This was lots of fun as usual. We were met with a headwind running up the canyon so we took turns leading to wind break for each other. Scott stashed water which was very nice. At the turn around we ran a 3 mile push. Scott took off (beastmode) and Dan and I ran together. 3 in 17:10 without a hard push on the first. Scott was much faster. Cruised the rest of the way back down. We saw Julie E. and a group running and said hi. Lots of people up the canyon today. Great morning! 1500 vert the first 9. 7:00 avg for the run. |
| Kinvara 2 Red Miles: 18.10 |
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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 shakeout, racing tomorrow |
| New Balance MT10 Miles: 5.00 |
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| | Race: |
Speedy Spaniard 10k (6.2 Miles) 00:36:55, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.20 | 11.20 |
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Dan came down and met me at my home this morning. We drove up, grabbed my bib, and headed off for an easy warmup. We ran 3 easy on the river trail before heading back. I saw my friend Lynsey at the start and wished her well. Also met Lily and another blogger Carina, very cool ladies. I wanted to PR today and of course crush my time from last year. My ankle has been bugging me for about a week. Dan worked some sort of magic on it right before the start and the pain went away. Thanks Dan! The plan for the race was "push and relax", find the red line and run just under it. The first mile is uphill and there was a large group of course that went out like bullets. I passed about 20 on that first little hill where they died. Relaxed up the incline to the mile 1 marker. Mile 1 6:00. Mile 2 has some downhill in it so I tried to surge and deep breathe at the same time which worked well. Came through mile 2 in 5:40. Mile 3 has a little downhill, flat and a slight incline. Still feeling good here, split was 5:40. I hit the 5k in 17:54 which is a PR :). Mile 4 I started to struggle a bit and I think I crossed that magic line towards the end of the mile. I grabbed a cup at the water station and dumped it over my head. I slowed to a jog for about :30 to reset and focus and then continued. Mile 4 split was 6:17. Mile 5 on river bottoms road was good, I could see Dan and one other guy up ahead about 30 seconds. Split was 6:06. Up the hill and through town towards the finish. This is my neighborhood, the finish line is 3 blocks from my house. I made the mistake of looking behind me just after the mile 5 marker and saw no one. So looking back I think I kind of phoned it in at this point instead of really pushing it. Mile 6 in 6:06. Ran the last bit at 5:30 pace and had a new PR of 36:55. I won my age group (because Dan and Toni ran bandit :), thanks guys). I won 3rd local so I got $15 cash for that and won another $25 cash at the drawing. Sweet! My son ran the kids mile and did well. It was so much fun watching all the kids cross the line! It's nice to see improvements. I beat my time from last year by 2 minutes on this course. I know I can go faster I just need to stop being intimidated by it. I am running with the best guys, and it's helped a ton. Scott, Dan, Jody, Matt, and Reed are all class and great friends. I am excited for Hobble and St. George :).
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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 |
| Taking a day off to rest my ankle. I think I have a little tendonitis. Plenty of push ups, crunches, and planks to keep me busy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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am - Easy canyon run with the 5am bunch. 7:15 avg, 10.1 miles pm - 99 degrees on an easy flat run around spanish fork. 7:07, 5.15 miles
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| New Balance MT110 Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| am - golf course loop. I was going to take this a little easier but there were runners out and I couldn't help but catch everyone I saw. Fun run! 6:45 avg, 10.5 miles pm - 97 and breezy on the recovery loop. did a couple extra loops when I got to the track. 7:12, 6.6 miles |
| New Balance MT10 Miles: 6.60 | Brooks Pure Grit Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 6.00 | 0.00 | 20.00 |
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Early solo canyon run, had a family reunion to get to. Started from the soccer park at 4:40am and ran easy up past south fork park 10 miles in 1:12. 6 mile tempo to start the return in 34:58 (5:49 pace). Tried to cruise easy the last 4 but it's hard to slow down after the turnover going back down the canyon. Finished the return 10 miles in 1:01. Feeling good about the upcoming races. Total time for the 20 miles was 2:13, 6:39 avg. Congratulations to my friend and running buddy Scott on the win today! So awesome to see! And all class on top of it. I am grateful to have training partners that let me chase them around during the week. I continue to be inspired by all of them.
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| New Balance MT110 Miles: 20.00 |
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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 |
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| Altra Lone Peak Miles: 3.00 | New Balance MT110 Miles: 10.40 |
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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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| Altra Lone Peak Miles: 16.00 |
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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 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| easy shakeout before the race tomorrow. |
| New Balance MT110 Miles: 4.25 |
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| | Race: |
Skyline Half Marathon (13.27 Miles) 01:33:05, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 13.27 | 16.27 |
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If you want the short version: It was a hard course, awesome day, and I won :). If you would like to read the semi long version read on.
I was gone all this week to Wyoming with my Stake. It was work all week. I was worried about the lack of sleep and running miles. I still got a lot of hard miles in hiking so I hoped it was enough. The good part is that my ankle had a chance to heal up and feels much better. I stayed with my family at my parents house last night in Mount Pleasant. Today is my daughters 17th birthday and this is what she wanted, to run her first half marathon. She picked a doozy. My mother also ran this race so we had 3 generations running and finishing together, it was an great experience. The course is awesome. It's up Fairview canyon and the entire course is between 9 and 10,000 feet. The race doesn't start until 9 so I knew the heat would be a factor. I talked to the race director about changing this up next year, I think it will happen. Course was long at 13.27 but I think it's fitting given how hard it was. As we lined up I saw that there were at least 3 that looked fast. Knowing that the first 4 were a decent downhill (and that I am a fairly good downhill runner) I changed up my strategy and decided to hammer the first four, see what happened and go from there. I led the whole way. They sent us off and I ran hard (for me). The first 5k I came through in 17:40 and had a good lead. I felt a bit strained at this point which I believe is from the altitude but I ran the last downhill mile fast. At this point you bottom out at Benches pond and the hills begin. It was a real wake up call that I had gone out a bit too fast when the climb started haha. I relaxed, downshifted, increased my cadence and just kept it going the next 3 miles of climb. A nice headwind started around mile 8 and I was tired from the hills. The headwind was almost welcome because it had started to get hot. I took a GU, and my brother met me with some water and encouragement. He told me I had a lead of 5 delineators. I got a nasty side stitch at mile 9 and had to stop and try and breathe/pinch it out. The combo of that and my breathing in step was able to get rid of the stitch. I hit mile 10 and my brother said that the lead was down to 3 delineators. It was HOT. At this point I was feeling pretty crappy, and the hills had started again but I was not going to get passed. I dug in, focused on my cadence, breathing, form, and relaxing (which was hard because I have never been in the lead, it's a strange and wonderful place... and scary), and pushed. By mile 12 my brother checked in with me again and said I was easy a half mile ahead and that I had it. The last mile and change were hard, and I was spent, but I managed to run it in and flash a smile at the line. So grateful for today. My daughter finished her first half and won her age group, awesome. My mom struggled on the tough course. My brother, daughter, and I ran out and ran the last mile in with her. We celebrated at the trailer on the mountain with sandwiches and birthdya cake. Perfect day! I got my first win. It's extra special because 2 years ago I ran my first 10k up here at this race. I ran it in 56 minutes and I thought I would die. 4000 miles later I win the half. Very thankful. I am just plain stoked. The trophy was a 3 foot tall wooden bear carved with a chainsaw lol, it's pretty cool.
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| New Balance MT110 Miles: 16.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
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am - very easy 6.5 to work out some of the kinks from the race on Saturday. I haven't been this sore for a while, strange. 7:30 pm - easy 5 on the ballpark loop. 92 and sunny out. 7:20
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| New Balance MT10 Miles: 6.00 | Kinvara 2 Red Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 99 after work. From Vintage to Nunns and back. So nice to have the water fountains every couple miles on a hot but beautiful afternoon. 7:00 avg |
| Kinvara 2 Red Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 3.00 | 0.00 | 0.00 | 10.27 |
| Flat loop with 6x 1/4 mile pickups in the middle and a half mile pickup toward the end. 5:30 pace on the pickups. Thankful for clouds. 6:58 a v g |
| New Balance MT110 Miles: 10.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.11 | 1.00 | 1.00 | 0.00 | 16.11 |
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am - Another great run with the 5am fun group. Scott's out of town this week so it was Matt, Dan, Reed, and I. Reed and I threw some faster stuff in on the way back. I love these runs. 10.11 miles 6:50 avg. pm- 6 easy. 7:20 |
| Kinvara 2 Red Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.15 | 2.00 | 0.00 | 0.00 | 17.15 |
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am - 11 miles up canyon road to the golf course in the wind and back on river bottoms road with no wind. It was hard to get going this morning but I felt great once I did. 6:50 avg
pm - Easy run around town in the new shoes. Picked up some new balance mr00's. Really liking them so far. Feeling good going into tomorrows harder long run/workout.
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| Altra Instinct (Black) Miles: 11.00 | New Balance MR00 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 7.00 | 0.00 | 20.10 |
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Drove to the start of the Hobble Creek Half to run the course and get
some bonus miles in. I ran the first 2 as warmup and then ran the next
14 miles 1 on 1 off, then cooled down 2. The on miles were 5:42, 5:43,
5:46, 5:44, 5:43, 5:49, and 5:55. I was tired on the last one. I didn't
take GU today and stashed water at miles 7 and 14. I'm happy with the
effort today. Goal pace next weekend is 5:50. If I break next weekend I
want to break myself, not let anyone else do it ;). Off for a picnic and
to pick up the car, it's gorgeous up the canyon. Loving the new shoes. Total time for the run was 1:56 and change for 18.1 miles. 6:26 avg. Pm- easy hike to get loose. 2 miles
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| New Balance MR00 Miles: 18.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 2.00 | 0.00 | 11.10 |
| Easy from Vintage to Bridal Veil and back. Saw some BYU guys near mile 8 and had to try and catch them. Finished with an easy cooldown. 6:55 avg. |
| Kinvara 2 Red Miles: 11.10 |
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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 |
| Happy hour. 7:30 |
| Kinvara 2 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran up the canyon and did the 2nd half of the double bonneville route up past the shooting range and down Indian springs. Did 3 x 3/4 mile pushes, 2 uphill 1 downhill instead of the 1200's I was going to do on a track. Happy the the result and the run today. Nice to get some trail and some climbing in. 800 vert. 7:30 avg |
| New Balance MT110 Miles: 10.50 |
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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 |
| Canyon out and back with Scott and Matt. Took it easy today as we are all racing on Saturday. So nice to get together and run some miles in the dark. No double today, just lots of good food and rest. 7:18 avg |
| Altra Instinct (Black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Shakeout |
| Altra Instinct (Black) Miles: 5.10 |
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| | Race: |
Hobble Creek Half Marathon (12.9 Miles) 01:15:07, Place overall: 10, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 12.90 | 0.00 | 15.90 |
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Official time 1:15:07. I'm still not sure what happened today, but I ran a big PR and almost a minute under my stretch goal. I felt strong the entire time and I recovered fast after pushing every hill. The last mile and a half were all spent in the pain locker :). It's just about a perfect race for me at this point. Placed 10th overall. Not much to say about the race. I ran solo the whole time. I had Kassi, Matt, Dan, and Curtis in view and was fortunate enough to reel all but Matt in along the way. They all ran awesome races and I am thankful that they pushed me today. I was passed by a guy who finished like a freight train at mile 12, I tried to keep with him but finally wished him well as I couldn't hang any more :). The last mile was tough but I still kept it well under 6:00 so I am happy.
Garmin showed the course short so my adjusted time would have been around 1:16, which is still 3 minutes under my PR that I set in May. I am so grateful and happy to have a solid breakthrough race, and training partners that are so positive, encouraging and helpful. Our group was solid, locking up 5 of the top 12, sweet!
Ran an easy cooldown with Scott after that made me feel much better. I don't feel nearly as shredded as I did after last weekends training run which is a good sign. This is a huge confidence booster for St. George and in general. So thankful to be healthy.
I ran 1:21:39 on this course last year :)
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| New Balance MR00 Miles: 15.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| Vintage to just before bridal veil and back. Legs feel fresh and springy despite the race Saturday. Had a hard time not taking off on the way back. Hot but very nice day. Saw Toni with a mile to go and stopped to chat. During the race Saturday his timing chip feel off his shoe. He had to stop to pick it up and then tie it to his lace and he still ran 1:13. I need to do some core, that guy is cut out of stone. 7:05 avg today |
| Kinvara 2 (grey) Miles: 10.55 |
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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 |
| Regeneration run on the flat home loop. 3 x :30 strides on the last mile. Rolled my ankle pretty good, hope it's ok to go tomorrow. 7:30 |
| Altra Instinct (Black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 5.00 | 0.00 | 11.20 |
| 8 x 1k. Switched the watch over to kilometers today so I could dial this in
better. It was tough, mostly because I was up at 2am to cook breakfast
for 300 employees at work. Worked until 3:00 and finally got out of
there.
3k warmup. 8x 1k with .5k jogs in between. Splits were 3:22, 3:23,
3:22, 3:24, 3:23, 3:22, 3:25, 3:18. 3.2k cooldown. 5:27 average mile
pace for the kilo's. Very happy with the workout. Legs are now
sufficiently tired. Tomorrow will be a couple of easy ones. 6:25 avg for the run
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| New Balance MR00 Miles: 11.20 |
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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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am- 1/2 mile very easy to loosen up at the soccer park. Joined Scott, Reed, and Jacob for a 10 mile run up the canyon. Nice and cool in the dark, it was a fun one. Ran one pickup stretch of about 3/4 of a mile just to break it up. Saw Julie and a group getting after it early as well. 7:14 avg.
pm- easy 8 on the flat loop in the sun. 6:55
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| Kinvara 3 Yellow Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Fun run around Provo this morning with Curtis. Was going to take it easier but we were both feeling really good so we put some marathon pace miles in. Started at 9:30 and the weather was perfect. No double today. Time to get ready for the 23 miles of dirt tomorrow :D. 6:37 avg. |
| Kinvara 3 Yellow Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 6.00 | 0.00 | 0.00 | 23.50 |
| Hope campground to hobble creek golf course via the mountain dirt road. Such a good run today with a great group of guys (Scott, Dan, Chris, Bill T, Bill H, Nick, David, and Toni). Thanks Chris for driving the 4 wheeler and hauling supplies, and to Scott and Bill for providing transportation back to the canyon after the run. I was a little worried about this last night but by the 5 mile mark I knew it was going to be a good one. I felt strong the whole time. Took the climbs steady, floated the first miles of downhill, and then got a good turnover push 10k (36:20) towards the end. Cooled down easy with Scott afterward. This is a really short version of a stellar morning. 7:27 avg. 2900 vert.
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| Brooks Pure Grit Miles: 23.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.51 | 3.00 | 0.00 | 0.00 | 11.51 |
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My legs feel great despite the long run on Saturday so I ran the pipeline route after work, a 1/2 dirt 1/2 paved route that I
haven't hit for a while. Super hot today. and I forgot my hat and
glasses. Thankfully, I was blessed with some cloud cover on the way back. 750 vert. 3
mile mid fun pace on the way back 6:17, 6:09, 6:03. It's going to be a good week. 7:01 avg
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| New Balance MT110 Miles: 11.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
| Easy hour. 7:25 |
| Kinvara 3 Yellow Miles: 8.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 1.86 | 3.72 | 0.00 | 12.10 |
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2 mile warmup, progressive 4 x 3k with 3 minute recovery jogs, easy
cooldown. This was a fun workout, started off at around planned marathon
pace and worked down to under 10k pace on the last one. Splits for the
3000's were:
11:25 (6:10)
11:09 (6:02)
10:42 (5:47)
10:12 (5:31) - pushed the last 1/2 of the last one :) Felt smooth and controlled today, which = happy. 6:25 avg
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| New Balance MR00 Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.03 | 0.00 | 1.00 | 0.00 | 18.03 |
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am - Early canyon run with the usual suspects (Scott, Dan, Matt, Reed), plus we had Brody, Curtis, Randy, Jacob, and 1 other for a good size group at 5am. Ran the canyon out and back and threw a pickup mile (5:15) in on the way back down. Super fun. 6:55 avg.even with the 8:15 warmup mile, it's funny how the pace picks up when the group is larger :). Pm- easy 6.5 after work. 7:25 |
| Kinvara 3 Yellow Miles: 17.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Easy 10 with Matt and Scott around Lehi. We saw 3 really nice bucks right off the trail. It's like they were teasing me because they know I have a bow tag. I though about throwing my running shoe at them since it was the only weapon I had. It was cool. Great way to start the day. |
| New Balance MT110 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
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Great run today with Scott, Sasha, Matt, Dan, Brodie, and Chad. We ran 10 up the canyon then split up for 10 tempo miles on the return. I ran my tempo in 59:45, it felt great despite being a bit fast. Nice cool temp and some light rain helped out. Fun group today! 6:40 avg for the 21 Edit* The past month has been really strange for me. I have never felt so good and some days i don't know how to deal with it. It's tremendously exciting and really scary at the same time. The tempo today felt easy and that's just weird... and fun. Scott said it best today when he said he thinks i am in discovery mode. I just don't want to make any large mistakes right now while trying to push forward. I really believe i am getting a little smarter-faster-stronger every day. I'm just trying to embrace it, enjoy it, and just go. Super grateful...
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| Kinvara 3 Yellow Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Super easy regeneration run. Couldn't get my brain to shut off last night so this was good to be out on such a peaceful morning. Legs feel great. 7:49 |
| New Balance MT110 Miles: 5.10 |
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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 |
| Had the opportunity to go up and run Jeremy Ranch road with Scott, Matt, Jake, and Fritz. It was a beautiful morning up there. It was great until about mile 11 where my energy level dropped. I had to let them go. I had my water bottle stashed with about 3.5 to go so i stopped and took a gu and downed the water. I felt better but could tell i was a little dehydrated. Thankful to be able to just run with and listen to some super strong runners. Thanks guys! 6:55 avg. |
| New Balance MT110 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| Post work caterville loop in the heat. I felt pretty groovy towards the end so I tossed in a couple tempo miles. 6:55 |
| Kinvara 2 Red Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 2.00 | 2.00 | 2.00 | 13.53 |
| 5k warmup. 8x800 with the last 4 progressive. Then 2 miles @ stretch MP followed by an easy cooldown. The splits were 2:43, 2:44, 2:43, 2:42, 2:40, 2:39, 2:36, 2:31, the rests between were just over a 1/4 mile @8:00 pace. After the last rest went into the MP pace miles at 6:12 and 6:10 then an easy cooldown. Happy with the workout today, the MP miles felt like I was crawling after the intervals. 6:30 avg |
| New Balance MR00 Miles: 13.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
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am- Fun canyon run at 5 with the usual suspects, Scott, Matt, Dan, Reed, Toni, and Jacob. The cooler temps are sure nice and make the miles seem much easier. Kept it easy today with the exception of a half mile surge on the way up. I will get an easy one in this afternoon. 7:01 Pm- got soaked on an easy one in the rain. It was great! 7:26 |
| Altra Instinct (Black) Miles: 6.15 | Kinvara 3 Yellow Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Decided to run the Spanish Fork half tomorrow so I ran part of the hilly course. No pressure or goals tomorrow. Something between a race and a marathon pace workout will be fine. It will be interesting to see how my body responds with 90 miles in the last 7 days. Taper starts now lol. 6:55 |
| Kinvara 3 Yellow Miles: 10.20 |
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| | Race: |
Spanish Fork Half Marathon (13.1 Miles) 01:18:55, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 13.10 | 0.00 | 17.10 |
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I was fortunate enough to pick up the win today on a tougher course
in 1:18:55.
The start/finish line is 3 blocks from my house so I got to
sleep in and warm up in my neighborhood. The course is hilly compared to most offerings around here with a net
gain of 250 feet and includes one of my normal run routes. I decided to
do it last minute so I didn't have lofty goals. The mission was to get
into a groove, run some marathon pace miles, and have fun. I wasn't sure
how my body was going to respond given the mileage the last couple
weeks and no taper.
When they sent us off the plan changed a little. I started out in the
lead and was running 6:00 pace so I was wondering what was going on. I
ran with a local guy for the first 4 miles, it was cool to meet him and
chat back and forth as we climbed the slight incline. I felt like
garbage and actually considered just letting him go. The first 5 miles
were 6:04, 6:08, 6:15, 6:13, 6:02.
It flattens out for about a half mile at the end of mile 5 before the
first good hill. As soon as we started going up the hill I started to
feel good so I put a surge in and had the lead. At this point I altered
the plan and decided that I would go for the win without trying to
hammer it to death. St. George marathon is the goal so I want to play it safe from now until then.
The course has a loop with the bigger climbs on miles 6 and 7. I
surged hard on the climb and then again on the downside and opened up a
lead of about a minute. I knew I had it as long as I didn't do anything
stupid so I backed it off just after mile 8 and decided to maintain a
little under GMP and roll it in. Miles 6-11 were 6:15, 6:14, 5:46, 6:03,
6:00, 6:06.
This was going just fine until I hit the 5k people at their turn
around. I had ran solo long enough that I got excited to see people and
turned it up again for the last 2 and change. 12 and 13 were 5:50 and
5:40, with :23 on the .1.
It was awesome to break the tape and my wife was waiting for me close
to the line. I am very thankful and excited about the race today and am
really looking forward to the marathon in 4 weeks. I got to see
Melody at the finish area and run a cool down with her and Rachelle.
Melody won the 5k! She's awesome. PR for Rachelle today too.
I got a cool trophy, a free Road I.D. and $50 for the W :). It was a perfect way to cap off a big week.
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| Kinvara 3 Yellow Miles: 17.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
| Started an easy steady state run but with the day off yesterday I felt excellent so after 4 miles I threw in a 6 mile progressive tempo. 6:06, 6:03, 6:01, 5:59, 5:37, 5:21. Cooled down 2 easy. 6:20 average for the 12. |
| New Balance MR00 Miles: 12.00 |
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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 |
| Hit the canyon out and back from vintage after work. It was gorgeous today with perfect temps. Hit the pipeline single track for added fun. J really enjoyed this today. 7:01 avg |
| New Balance MT110 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 2.00 | 4.00 | 0.00 | 12.04 |
| TM speedwork after work today. 5k warmup then 6x1000 with 500m recoveries. Did the first 5 at 11.2 and the last one at 11.3. Kept the recoveries at 8.6 (6:58). After the last interval recovery I did 2 miles around GMP, 6:08, 6:05. Cooled down 1.5ish and called it a day. 6:18 avg. With about a mile left to cool down I had the wave of goosebumps and euphoria wash over me as I thought about the marathon. Even though I know it's endorphins it really made me think about how thankful and grateful I am to be healthy, surrounded by great supportive people, and enjoying the heck out this. Marathon training is something very special.
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| New Balance MR00 Miles: 12.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.11 | 0.00 | 1.50 | 0.00 | 18.61 |
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Standard out and back canyon run with the usual suspects :), and Spencer. It was 45 degrees this morning, which made it just perfect. The cool air made everything feel very easy. Ran a 1.5 mile pickup @ 5:17 pace with "The Puma" :), then watched him quickly and gracefully fade into the distance as he kept going. Ran a couple of good ones afterward with Scott. Great morning! 12.1 miles. 6:53 avg
pm - Regeneration run with the headlamp on the flat loop. Couldn't get out until tonight but it sure was nice. 6.5 miles 7:40 avg
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| Altra Instinct (Black) Miles: 6.53 | Kinvara 3 Yellow Miles: 12.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.78 | 2.00 | 0.00 | 0.00 | 18.78 |
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am- Ran the golf course loop in Spanish Fork solo with the headlamp and vest. Slept in until 5:40 today. Had to pick it up on the way back to make sure my wife got to tennis on time. 6:49 avg pm- easy regen run on the pancake flat loop. Such a nice day. All my best to the racers tomorrow. Looking forward to hearing about everyone's experiences :). 6.5 7:35 avg |
| Altra Instinct (Black) Miles: 18.78 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.53 | 8.00 | 0.00 | 0.00 | 23.53 |
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What an awesome morning! Ran from Wallsburg with Scott, Dan, Matt, and Fritz. 12 relaxed miles to start on a cool morning before breaking into 8 miles of marathon pace. The push felt great... the whole run did. Had 3 GU's over the distance and think I have the fueling strategy figured out for St. George. Everyone looked so strong today. Scott and Fritz blazed ahead while the rest of us ran the push together for the most part. I really enjoy these days, the experience for me is irreplaceable as well as a total blast. I felt like a rockstar the whole time today and I'm primed for a great race in 3 weeks. I can say with confidence that I am going to destroy my PR with a smile on my face. Ran the last mile on grass very easy. Perfect morning. This is my biggest week ever and I feel great. So thankful.. 6:33 avg for the run today.
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| Kinvara 3 Yellow Miles: 23.53 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Very easy 5 mile recovery run to move some blood and cross the 100 mile week barrier for the first time. My week ends on Sunday and this makes 102 :). This won't become A habit until the Boston cycle but it's nice to know that i can do it and feel good. 7:40 |
| Altra Instinct Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.22 | 0.00 | 0.00 | 0.00 | 10.22 |
| 10. This was a long run. I am a little tired and have a slightly angry piriformis. Scheduled a sports massage for Thursday and will take care (ice, stretch, rubbing) until then. Easy run tomorrow in prep for speed Wednesday. 7:03 |
| Kinvara 2 Red Miles: 10.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 8.00 | 0.00 | 12.04 |
| I took yesterday off and saw the chiro. He's fixed me up pretty good so I decided to go ahead with a tempo today on the TM. 2.5 miles warmup from 8.5 to 9.5. 8 mile tempo from 10.2 to 10.5. 1.5 miles cool down. Felt about 90% today. I have a sports massage scheduled tomorrow. Hopefully that fixes me up even better. 6:15 avg today. |
| New Balance MR00 Miles: 12.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.05 | 0.00 | 0.00 | 0.00 | 17.05 |
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am - Fun easy miles with Scott, Matt, Dan, and Jacob. Ran the standard canyon out and back. Very windy on the way up, reminiscent of UVM *shudder*. It was nice to just cruise today. Still a little tight today, hoping the massage puts it to rest. Matt and Dan were looking great on their pushes today. Another great morning :) 7:15 avg
pm - The logic was to flush the junk that the massage released. The reality
is that I felt like a big heavy sore stone trying to run easy on a
perfect afternoon. This was way harder than it should have been.
Hopefully it worked though and I will feel like 5 million dollars when I
wake up tomorrow... 5 miles 7:30 avg
|
| Altra Instinct (Black) Miles: 5.00 | Kinvara 3 Yellow Miles: 12.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Fun run this morning with Matt, Dan, and Scott. I've never ran the route north to Thanksgiving point and it was great. Had a little tightness to start but loosened right up. The push towards the end felt really good and the pain seems to be gone, happy happy joy joy. Off to mesquite for the Weekend. |
| New Balance MT110 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 5.00 | 0.00 | 0.00 | 18.00 |
| Fun hilly route this morning in Mesquite. Felt great despite the gluttony at the buffet last night. I can breathe easy down here the hills were fun. 6:45 avg. 800 vert |
| Kinvara 2 Red Miles: 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Warning: wordy post. Had to get some of this down for reference ;). Last longish run. I got rained on and it was fabulous. Marathon is in 12 days...
After how i felt at Utah Valley in June i decided to experiment a bit this time. I believe I felt flat because I cut it back too much during the taper. This taper will be shorter, the volume will not be cut as much, and the intensity will not increase. I won't be running faster than race pace on the few workouts left and most of the runs will be easier.
I know this is weird and some may not agree and that's ok :). I figure i have had a hell of a cycle that was built off of the Utah valley cycle that was foiled by the 20 mph head wind. I am in unknown territory for me, I have had my best races this fall and am in the best shape of my life. It was my decision to toss the schedule and it's worked very well. If this taper works too then great, if not then I learned something for next time. :) The important thing is that I have learned to listen to my body much better by not having my daily run be dictated by a spreadsheet or paper. Not knocking it at all, it just wasn't working for me anymore. It was making me feel boxed in.
I am a believer that for me the static philosophy is not the best way. My training has to be ever changing, experimenting, incorporating new things each time to hopefully keep from plateauing as long as i can. I am not 25 (unfortunately lol), and I want to maximize what I can do in the short term while trying to be smart and take risks at the same time (crazy person balance).
Thanks so very much to my great friends Scott, Dan, Matt, Reed, and Curtis for pushing, inspiring and advising me. You guys are all class, choice people and it has been a pleasure. You're all going to kick some major butt! This has been the very best year of running and this cycle for St. George has been just great. Training for and running Boston is going to be quite an experience I'm sure. Looking forward to the miles!
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| Kinvara 2 (white) Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Very sore piriformis made me cross train a bit today. 5 mile hills of doom on the elliptical followed by 4 miles of very easy (7:30) running. |
| X - Elliptical Miles: 5.00 | New Balance MR00 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 2.00 | 0.00 | 12.00 |
| 2 mile warmup, 8 mile progressive 6:30 - 5:45, 2 mile cooldown easy. Piriformis still took some time to loosen up. I may see the chiro tomorrow depending on how the run goes in the morning. 6:30 avg
|
| New Balance MR00 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Fun cold run up the canyon this morning with the early crew. Arm sleeve weather and you could see your breath. It's hard to believe we were running these shirtless just a couple weeks ago. Stopped on the way up for a quick adjust with Dan and when we got up to the tunnel the others were lurking in the shadows and tried to scare us lol. This made me start a push the rest of the way up, but I backed it off because of the tempo last night. Everyone is looking great for next week. I just need to get the inflammation down in my hip/butt area. No more doubles, time for do no harm mode. |
| Kinvara 3 Yellow Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fun and easy cruise around Highland this morning with Scott, Matt, and Dan. Felt much better today. This run flew by, we had a great discussion on "the fire", and some other good stuff. 7:10 |
| Kinvara 3 Yellow Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| Ran the waffle run hosted by Runners Corner this morning. Started and finished at the soccer park so I tacked an extra 6 on the 9 mile loop. It was a fun morning. I ran this route so much better than earlier this year. My watch was off the prongs last night so it died after a couple miles so I have no idea on time but it was fun to just run and gauge everything off effort. I pushed the hilly section and the flat back to the car. Fun run. Very tasty breakfast! 1 week to go. |
| Kinvara 3 Yellow Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| Easy cruise from work to Carterville and loop back. Nice day today. Happy its finally race week! 7:15 |
| New Balance MT101 Miles: 9.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 3.00 | 0.00 | 0.00 | 7.05 |
|
Put the super suit on for a final mini workout. 1 mile easy, 3 miles MP -5 seconds, 2 miles easy with MP strides, 1 mile cooldown. Had to stop after 5 and swing my leg out, my right foot had fallen partly asleep. I may go to the chiro tomorrow for one final tune up. It's all gravy from here until Saturday :). 6:35
|
| Kinvara 3 Yellow Miles: 7.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| A little out and back with the focus on form. Did some strides and some high knees and finished with a very easy grass mile. Legs are really coming around Mwuahahaha :). 6:40. Felt like i was crawling. |
| New Balance MR00 Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Just staying loose. |
| New Balance MR00 Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy grass loops at sunrise visualizing the race. Ready to roll! |
| New Balance MT110 Miles: 3.00 |
|
| | Race: |
St. George Marathon (26.22 Miles) 02:39:54, Place overall: 25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
|
Official time 2:39:54. 1st half 1:21:40, 2nd half 1:18:14. I am so happy :). It's a 16 minute PR. So very grateful. Here's how it happened..
Even last night I had a hard time saying out loud that my goal for this race was 2:42, that I would be happy breaking 2:45, and that my stretch goal was to break 2:40. Its made me very nervous for a long time. I wasn't sure that I could do it. I got my answer this morning.
The race plan was loose but had 3 essential elements. Run the first 7 conservative, starting out easy. Run the middle strong and smart. If the legs are there after the hill at 19 then set the barn on fire and burn it to the ground. I have trained in this manner for months and basically it just went perfect.
I woke up just before 3am. I ate a good breakfast and then went back to bed until 4:40. This worked very well with the 6:45am start. I usually don't eat much and i think i benefited from it today.
My wife dropped me of at the buses just before 5. When we got to the start I went to use the port o potty and discovered super long lines. But fortunately I was able to enter the elite area based on my projected time. Very cool. I found my training buddies there and took care of all the pre race business. Soon it was time to go.
I ran the first 5k easy, during this time part of my right leg fell asleep along with my right foot. I have had some lower back issues but it had got better over the taper. I was concerned and Dan reassured me that it would be ok (He said smiling, "well there's only 22 miles to go" lol). Right before the Veyo hill it came out of it and I just felt awesome, I knew it was going to be my day and I took off. I ran the rest of the race alone. I ran the hill steady but not reckless. I did the same with the climbs from 9-12 through Dammeron valley. At the half I had recovered well and it was time to cut it loose.
The next 8 clicked off fast, I felt so good. Ran the first 10 in 1:02:25, the second 10 in 59:12.
At 21 I started to feel funny and a bit dizzy so I took a :30 walk to reset. I had forgotten to take my GU! I had a 5oz flask that had 4 GUs mixed with water that I had been sipping on about every 25 minutes since 1:15:00 in. I had missed an interval. I took it just before the aide at 22 and washed it down and was off again.
I knew the last 4 were going to hurt but was prepared in how i would deal with it. I took two more reset walks of :30 and :20 about a mile apart and I'm ok with it. There are improvements that can still be made in future races, i try and learn each time out, but a few seconds to feel better IMO are worth it.
At 25 I was full in the pain locker when Golden Harper saw me and jumped in to help :). He told me there was one more turn and then you're headed to the chute, you got this. He ran with me for a bit. When we ran around that turn the finish line looked so far away. Golden pretty much read my mind and said, don't worry its not as far as it looks, go get it!!
I passed a lot of people that second half of the marathon and 2 more on that last stretch to the chute. With less than a 1/4 mile left I heard Golden yell out, "you're going to have to push to break it!". I put everything I had left in that last stretch and made it. Last 10k in 38:25. Sub 2:40. So happy.
This was a very interesting training cycle. I decided to put out a goal that scared me to death and begin working toward it. It was a long term goal but now i know its attainable :). I will continue to dream big and push forward.
Also, the shorter modified taper worked wonders for me this time.
I am so thankful for such awesome training partners. Fritz won today in 2:21. Scott was 4th in 2:22 (12 minute pr). Matt ran 2:37 (pr). Dan ran 2:45 (pr). And Reed was 2:47 (13 minute pr). We have all pushed each other hard this summer and it will be fun with all of us going to Boston together in the spring. There were many great performances today from friends!
Very grateful for my family and friends and all that they do. Now to enjoy some well earned time off and some fun before firing it up again for Boston :).
6:34, 6:13, 6:12, 6:04, 6:08, 5:51, 5:51, 6:37, 6:31, 6:20, 6:22, 6:13, 5:58, 5:59, 5:39, 5:26, 5:50, 5:51, 6:06, 5:53, 5:36, 6:21, 5:55, 6:16, 6:26, 6:13, .2 @ 5:51 pace
|
| Kinvara 3 Yellow Miles: 26.22 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
|
Easy system check on the grass and dirt in light rain. Everything feels really good. I've done a lot of walking this week but decided to play it safe and wait until today to run. My piriformis is still a little sore but i can tell its healing so no worries. This for me marks the start of trail season, and some weeks of no pressure fun while silently building strength. I have never felt so satisfied after a race before. But.. :).. it seems the result has started a fire. I've been reflecting on it a lot this week. I'm going to pile the wood on it. I am going to do my best to be smart and stay healthy. I have lots of work to do. I'm going to get so much faster. Its going to be fun. It may not always be easy but I'm going to learn and adapt, learn and adapt. I'm looking forward to this new chapter. Thankful for every step...
|
| New Balance MT110 Miles: 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
| The gang all got together (minus Reed) in Highland today for some very easy miles. This run was so much fun, everyone back together sharing thoughts and stories from the race. We all talked about what worked, what were some of the struggles, and what are some things to work on for next time. We saw Spencer running a local race and circled around to cheer him through the finish, then we all ran it easy back to Scott's. Except Dan.. :).. Dan is a cyborg and runs trails and pickups after a marathon because he can :D. It snowed down to about 8000 feet so the mountains are just gorgeous right now with the color change and the snow on top. Great run! |
| Kinvara 3 Yellow Miles: 11.51 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Beautiful trail today after work. Pipeline, great valley, fire road, and descent. It was fun. Took it easy and stopped for pictures a few times. Love this time of year! 7:35 
|
| Brooks Pure Grit Miles: 8.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Curls, push ups, crunches, bridges, planks, pull downs, rows, glutes, 100 ups. X3. Sufficiently worked. Wanted to run today but I think its out of habit. Not really necessary and probably better to rest it so I did this instead. Lower back/hip/SI/piriformis is wonky. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.37 | 0.00 | 0.00 | 0.00 | 9.37 |
| Can't get enough of the fall colors on the trails. Soooo nice after work today, colored leaves all over the trails, thankful to be out in it. Legs are starting to come back. Hope y'all had a great hump day! 1100 vert. 7:45 |
| New Balance MT110 Miles: 9.37 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.51 | 0.00 | 1.00 | 0.00 | 10.51 |
| Early 5am group run up the canyon on a cold 30 degree morning. Actually wore long sleeves, a hat and gloves. Not quite tights weather but close. Fun to see everyone bouncing back a bit. The pickup mile wasn't quite like it should be yet but it's getting there. Going to a new chiro today to try and get all this figured out. 6:46 |
| Kinvara 3 Yellow Miles: 10.51 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 1.00 | 0.00 | 0.00 | 10.15 |
| Met at Reed's with Dan, Matt, and Scott and ran a loop in American Fork. I got mixed up on the directions so I was very thankful the guys waited for me. I went to a new chiro yesterday and got a full service: stim, massage. stretching, adjustment. Felt so much better today. This unintentionally turned into a progressive and was lots of fun. 7:38, 7:02, 7:00, 6:59, 6:32, 6:34, 6:18, 6:13, 6:06, 6:25. Off for anniversary weekend. Have a good one! 6:39 |
| Kinvara 3 Yellow Miles: 10.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run with the guys in Highland. Good turnout this morning :), it's always fun. No tempo for me today, my foot feel asleep again and wouldn't snap out of it. Annoying but manageable. Must have a pinched nerve. Chiro again today should help. 6:52 |
| Altra Superior Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
|
I was able to squeeze in a Tuesday run with the crew this morning from Matt's house in AF. I left my sleeves at home because the temp said 55 and was greeted with a cold strong wind. I think this made Reed and I go out quick so we could get warm. It was awesome to have 9 of us out on a morning that would definitely discourage many, and it was a fun one. Great to make some new friends. Still struggling a little with some muscle groups causing some nerve pinching causing my right foot to fall asleep but it's more an annoyance than anything. I started a program with a new chiro/PT/massage therapist that should help get it under control quickly. I may tone it down some for a few weeks just to help expedite the process. No biggie, I was going to "float" until after Turkey day anyway before the Boston cycle. 6:55
|
| Kinvara 3 Yellow Miles: 10.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chiro/stim/massage session followed by some strength and stretch. Good times... The massage girl is a beast :). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Ran 2 miles to the chiro appointment. He wanted me warmed up to see if some of my trouble/tight spots would respond better than they have been. It worked really well. He also lent me a pretty sweet stim machine for the next couple weeks that I think will be very useful. I feel like it's getting a little better every day. Afterward I went to the gym for some low impact work on the elliptical. Did 6 miles of level 12 hills and called it a day. I actually got my HR above 135. Ready for a run in the am with the crew!
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| X - Elliptical Miles: 6.00 | Altra Superior Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Cold run from Reed's with the crew. Felt smooth today. Foot didn't fall asleep the whole time. I was going to do a 2 mile pickup and it felt really good... so I shut it down at a half mile instead of pushing it. Need to be patient. I decided not to race the 10k tomorrow, even though I really want to. 6:52 |
| New Balance MR00 Miles: 10.30 |
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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 |
| Did the double bonneville route this morning with Caleb. Ran it on the easier side which was fine for today. Chilly but very nice on the trails. Some dry, some wet, and some snowy sections made it most fun :). 1267 vert. I really like the Altra Superior so far. 8:15 |
| Altra Superior Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 2.00 | 0.00 | 8.50 |
| Little progressive at the gym after the chiro session. 10 minutes @ 8.5 mph, 10 @ 9, 10 @9.5, 10 @10, 5 @10.5, 5 @9.5, cd. All at 1.0 incline. Felt good to get some turnover in. Lower back/pelvis muscle groups are improving every day. Legs feel great. 6:28 |
| New Balance MR00 Miles: 8.50 |
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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 around the sports park on grass, dirt, and paved trail. Gluteus medius is the word of today. It's still tight even after chiro and massage. I'm laying Here hooked up to the biostim hoping it helps. Frustrated tonight. 7:23 |
| Altra Superior Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| am- stretching and reflection: I realized this morning that I had allowed myself to let a lingering niggle start to frustrate and begin to bring me down. I also realized that I am doing the things I need to do. I am addressing the issue, backing off when necessary, stretching, PT, chiro, stim, massage, icing.. etc. The thing that I need to do now is focus on being positive. I just need to do what I can when I can and enjoy it... learn from it.. and keep moving forward with a smile on my face. Hope to sneak a short one in later. This also made me feel better: http://www.youtube.com/watch?feature=player_embedded&v=ylqls5pyxko | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran the orem route with Matt, Reed, Toni and Mike. Felt pretty good today after the day off and all the tlc yesterday. The guys did a tempo push and i joined in for a half mile and then dialed it back to try and be smart. Therapy later. 6:55 |
| Kinvara 3 Yellow Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Super fun out and back on the new trail from Matt's. Felt really good today. |
| Kinvara 3 Yellow Miles: 10.01 |
|
| | Race: |
Trail 51 Cascadia Trail series (7.75 Miles) 01:03:53, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 7.75 | 0.00 | 10.25 |
|
Trial at Trail 51 -
I had to run this race today as I knew it would be a good one. 1951
feet of climbing on an awesome route, so much fun. My hip/priformis is
still a bit wonky but I'm happy with the effort considering. Good enough
for 5th place today. Warmed up 1.5 before the start on the first part of the course which is hilly but I took it very easy. Piriformis was a little sore but felt like it would be ok. I was happy to run into Melody at the start. There is always a great group of people at these smaller races.
Started off well on the initial mile+ climb to dry canyon and then
the fun begins. Ran/hiked the dry canyon section to curly (so lol
steep), actually dry heaved close to the top and laughed at myself, and
then had to hike a couple short sections of steep before the rollers. Most of this I was with or near Melody, Jonathan, and Dave Taylor. They all passed me about half way up dry canyon. My muscle was sore climbing today and I just couldn't get into a rhythm. It was nice to have that little group close. We were all encouraging and leap frogging each other. I hoped I could recover and that the soreness would go away on the rollers and was happy that it did. I slowed for a minute at the crest of dry and took a drink from my handheld and a GU and pushed ahead. I
recovered well on the rollers and then got into a really nice groove on
the Mario Kart single track section on the return. I could see Melody and Jonathan up ahead and was closing the distance. I think we were all much happier on that down stretch and we all wished each other well when I went by. I felt great on the return and tried to go into reckless abandon mode to the finish. I couldn't go quite as fast as I wanted but was still moving good. I could see
the fourth place guy up ahead and I closed like a freight train but I
ran out of course at the end and just missed him. Soooo much fun.
Short cool down after. It was fun to race again. I am happy with today even though I know I will come back and crush this when I'm 100%.
|
| Altra Superior Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chiro, pt, strength, and stretch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 3.00 | 0.00 | 9.00 |
|
Because i want to get better i decided i need to cross train some and allow my body to heal the rest of the way. Today i pulled a poor Fritz impression and tried to make friends with the Stairmaster. I learned that the stairmaster is not and doesn't want to be friends. It hates you. It can be hard And can punish your quads and calves. So i pushed it for an hour and got some work done. I'll feel that tomorrow. Thanks for the info Fritz :). Had a great session at the chiro tonight as well.
|
| X - Stairmaster Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 5.00 | 0.00 | 10.00 |
| 10 miles on the stairmaster. Level 16-20. Burns.... :) |
| X - Stairmaster Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 stairmaster miles after work, chiro and pt. Feeling so much better. |
| X - Stairmaster Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Fun miles from Matts with Dan and Mike. Decided to test it out today after 5 days off of running. Everything felt great, no pain. Still will be careful though. We'll see how it feels in a couple hours. That's when it was getting really tight before. We missed the weather until i jinxed it with a mile to go. I happily declared to Dan how lucky we had gotten and the temp immediately dropped 10 degrees and the headwind blasted us the rest of the way. Good job big mouth :p. Pm - chiro, pt, strength, and stretch
|
| Kinvara 3 Yellow Miles: 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Snow day! After a snowy early drive to Lehi, and some great friends that were patient enough to wait an extra 10 minutes for me, we were all off for a long run in the cold. We had a great group with Scott, Matt, Dan, Reed, Spencer, Toni and I. Dan guided us through the various twists and turns. It was a little icy to start but there was no wind. We kept the pace on the easy side and just cruised and talked. We were fortunate to run into Davy Crockett :), he joined us for a bit and it was fun to talk to him. Such an animal. Out for what would be a long for me on a Saturday after running from Utah lake to the Great Salt Lake earlier this week. Wow. It turned out great and still pain free. Reed and Spencer did 10, Dan and I 16, and the rest were in for 20. Thanks again for waiting for me guys, it was so fun. 7:10
|
| Altra Superior Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chiro, pt, strength, and stretch. Feeling almost back to myself. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.52 | 7.70 | 1.00 | 0.00 | 17.22 |
|
Tempo run at the gym. Easy warmup. 20 minutes @ 9.5. 25 minutes @ 10. 5 minutes @ 10.5. 2 minutes @ 11. Easy cooldown. Felt good to go faster with no pain :). 6:15 avg for the run. PM- Wear test run at runners corner sponsored by Pearl Izumi. Tried out the project emotion shoes on a 6.5 mile run in the cold. It was a fun night :). |
| New Balance MR00 Miles: 10.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Stairmaster miles followed by a small circuit to strengthen the lower back and some foam rolling. |
| X - Stairmaster Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 5am crew run minus Scott, Matt, and Dan. Had a low energy bonk today but pushed through and got it done. 7:05 |
| Kinvara 3 Yellow Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.26 | 7.00 | 0.00 | 0.00 | 9.26 |
| Easy warmup, 10 minutes @ 9mph, 15 minutes @ 9.5, 20 minutes @ 10, 6 minutes @ 10.5, easy short cooldown. Felt much better than yesterday and strong throughout. The chiro session last night was great. I was going to push it a few more miles but decided to shut it down while I was still feeling good. Almost there. 6:18 |
| New Balance MR00 Miles: 9.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 4.00 | 0.00 | 0.00 | 18.10 |
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Great run up past vivian park and back with a good crew this morning. Scott, Toni, Dan, Bill, double Steve, and I met at the Orem soccer park and started up the canyon in the rain. We got to bridal veil when the trail became icy and not runnable so we crossed the bridge and ran on the old road to the highway, and then on the highway and up south fork to make it 8. Cruised it on the way back and got a nice 4 mile sub 6 push. The rain stopped at the halfway point and we were treated to an absolutely beautiful morning. Scott and I finished up with 2 easy cooldown miles in the grass at the soccer park to make it 18 for the day. So thankful to be feeling back to my old self. I love runs like this. 6:56
Scott I saluted you with my Dunford I picked up on the ride home :).
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| Kinvara 3 Yellow Miles: 18.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.00 | 5.50 |
| Chiro and PT followed by strength and core training. Had a great workout and then went for a short run. I ran easy for 3.5 miles and then decided to run a fast mile to see if I remember how. It came out at 5:12. Felt controlled and not all out but it was a bit of a shock to the system. Ran an easy cool down mile and called it a day. |
| New Balance MR00 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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I was all set to hit some trails up after work. Pulled in the parking lot, changed, got all excited to run off into the sunset.... Whoops... Forgot my headlamp :/. So i went down to the store and made it just in time for the group run. Turned out fun. Still can't find the headlamp..6:54
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| Altra Superior Miles: 8.40 |
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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 |
| 7:00 |
| New Balance MR00 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 1.00 | 11.00 |
| Pre turkey miles from Mom's on the Parley's route to the scout camp. It's about 90% dirt. It was sooo cold. I turned around up the canyon when I couldn't feel my hands anymore, it got really cold up there (probably less than 15 degrees). I decided to push it for a 5k after a mile push started off well and it turned out good. New 5k PR on the dirt descent back to Mom's. 16:48 :). 7:15 avg. |
| Altra Superior Miles: 11.00 |
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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 |
| Core, strength, and PT |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| With an awesome group. Fritz, Scott, Dan, Toni, Mike, Bill, & Steve. Out on the Murdock, back on the BST. 1350 vert. 7:15 avg |
| Kinvara 3 Yellow Miles: 16.50 |
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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 |
| Great core and strength training while watching the games. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 2.00 | 3.00 | 0.00 | 15.30 |
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am - 5 miles on my lunch break. Experimenting with ways to get more in once the cycle really ramps up. Not sure if this will work yet but it was fun today. Felt effortless. 6:55 pm - 10 mile evening progressive. 7:15 down to 5:30. Went after chiro, strength, and PT. I have been released and feel really good. The soreness in the right knee is also finally starting to fade. Excited! 6:25
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| New Balance MR00 Miles: 15.30 |
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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 |
| Altra sponsored the group run tonight with a guest. Had a fun night with Runners World shoe and gear editor Jeff Dengate. Running, good conversation and pizza make for some good times. Always good to see Golden, Jeremy, Brian, and Seth too. 7:00, 4 slices |
| Altra Superior Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Circuit training followed by 3 hard stairmaster miles. Then cruised 7 on the treadmill at steady easy pace. HR stayed at 130-132. Easy and fun. 6:50 |
| New Balance MR00 Miles: 7.00 | X - Stairmaster Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.27 | 0.00 | 0.00 | 0.00 | 10.27 |
| Such a great morning for a canyon run with the group (Scott, Matt, Dan, Reed, and Mike). Bright moon, and good conversation made for a perfect morning. 6:50 |
| Kinvara 3 Yellow Miles: 10.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Woke up late so this is all I had time for today. It's just as well as I probably need to eat my wheaties today in prep for the group run tomorrow :). I threw one fast mile in (5:13) and cruised the rest. Fun to workout a bit with my wife too. Lats, glutes, back, abs. 6:45 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.64 | 11.00 | 1.00 | 0.00 | 17.64 |
| We had a large group from two counties get together today for a long run. A bunch of guys and Devra, who is a beast :). There were five marathon winners there which was just plain awesome. I was pretty geeked out (I still am) and happy when we pulled in and very pleased to just be there. What a treat. The route was a double out and back on the JRT. This was cool because it allowed everyone to go as far as they wanted to but still get some time with the elites in. There was a pretty good headwind on the return of the first and the out of the second that made it interesting. There was some cranking going on during the second stretch. It was very humbling to be running what I thought was a good pace and still get dropped hard :). It was great to see such good camaraderie even though some of these guys compete so hard against each other so often. Very thankful for today. Runs like this will do so much good in getting me to where I want to be next season. It was also very nice to meet and run with new people that normally I only read about. 6:29 |
| Kinvara 3 Yellow Miles: 17.64 |
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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 |
| Core while watching the games |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 1.00 | 0.00 | 10.10 |
| Was going to be easy but i got bored and did some quarters during miles 8 and 9. 1/4 on at 5:20 pace, 1/4 off at 6:50 x4. Easy warmup and cool down. 6:46 |
| New Balance MR00 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 2.50 | 1.50 | 10.60 |
| Got this workout from coach Kary, and it was harder than I thought it would be. 2 mile warmup, 4x1 mile with 1/2 mile recoveries, 2 mile cooldown. The miles were ran at MP for the first 1000 meters then dropped down to 5:15 pace for the last 600. I figured I better get a workout in since my buddies are crazy people and were at the track at 4:30am this morning while I was at my desk. Thanks for the inspiration guys! |
| Altra Superior Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Long day at work (14 hours) and evening plans cut into run time so i pulled a Clark Kent after work, changed in the car, and headed south on the river trail toward the lake. It was dark but i had the headlamp. No more gym for a while, I wasn't going to be cooped up in there another day. |
| Altra Instinct (Black) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| Very easy running this morning with Scott, Matt, Mike, and Toni in prep for tomorrows long run. So glad the work week is over. It was great to see and run with the guys again after a long week. Tomorrows group run is going to be a lot of fun, it may as well be race day :). Looking forward to some big miles and some laughs. |
| Altra Instinct (Black) Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 13.00 | 3.00 | 0.00 | 21.00 |
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I can agree with Jake whole-heartedly that it just doesn't get much better than this morning. A huge group of talented, great people got together today for what turned out to be an excellent run. Double out and back on the Murdock and Provo river trails. The whole thing went by so fast which is one of the many benefits of running with such a big group. The first 10 went by fast with the last 5 right around 6 minute pace. After a quick refuel we started the second 10 up the canyon. I wanted to try and get a few fast miles in on the way down so I was a little concerned about running up the canyon too fast. I told Matt about 2 miles up that I was going to back it off so I could focus on the down and started to let them go. Then I realized how silly that thought was and Matt had said something earlier (pain is only temporary) that made me laugh so instead I thought "not today" and surged back up and stayed with the pack (Thanks Matt). I've never ran up the canyon that fast, there were a couple miles at 6:10, but it felt good and was a huge confidence booster for me. Toni was the coolest today leaving drinks at Bridal Veil for us at the turn around so after a quick stop we turned to head back. At the little hill coming out of Nunns I decided it was time to go and took off for my tempo. I ran the next 3 in 5:44, 5:53(wind), and 5:35 before watch died just after the beep. I took the last 2 fairly easy but still at a good pace. I felt great today and am so thankful. It really is such a benefit and a pleasure to be able to have this group together and share some miles. All first class people and friends. Met some new faces today too. Days like today just can't be beat. Thanks to Matt, Scott, Justin, Jake, Fritz, Mike, and Bryce for pulling me up the canyon today :).6:24 average for the run.
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| New Balance MRC1600 Miles: 21.00 |
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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 |
| Core madness while watching the games. In between naps :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| I was only going to do 10 after work but.. there was 3 inches of snow on the Provo river trail and it was FREAKING AWESOME so i added some more. I love running in snow. This was perfect after Saturdays long one. 7:20 |
| Altra Instinct (Black) Miles: 13.20 |
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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-ish run on the trails after work. Ran the pipeline route to the single track up into the bowl. Stellar views under timp just before the sun went down. Got some fresh tracks on the ridge coming back. The run was harder than the pace suggests with the snow and not the best footibg from the Altra Superiors but it was still fun. 8:03, 1000 vert. |
| Altra Superior Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Lunch - ran trail 51 in the snow with Dan, Toni, and Wes. So fun! 8, 8:50 Pm- easy TM run to loosen back up. 5.2, 7:00 |
| Altra Instinct (Black) Miles: 5.20 | Altra Lone Peak Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 2.00 | 1.00 | 0.00 | 19.25 |
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am - Easy 11 mile fun run with Matt, Tris, Toni, Mike, and Bryce up the canyon and back. I did an easy mile before to loosen the legs up. The miles flew by today because of the good conversation. Love these runs, after some long days at work it's nice to get together with the gang again.7:15 Pm - easy 1 mile shakeout on the elliptical and then a 45 minute stepdown on the tm. 10 minutes at 8.5 mph, 9 minutes at 9, 8 minutes at 9.5, 7 minutes at 10, 6 minutes at 10.5, 5 minutes at 11. Very happy with this. Felt strong. 6:12 |
| Altra Instinct (Black) Miles: 11.00 | X - Elliptical Miles: 1.00 | New Balance MRC1600 Miles: 7.25 |
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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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An easy 10 mile loop from Matts with the crew. Legs were feeling it the first couple but loosened up nicely. Good prep run for tomorrows SLC fun. 7:38 Fun fact. As of today I broke 3000 miles for the year which is a huge PR and 10x my mileage from 2010, the year i started running. |
| Altra Instinct (Black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 1.00 | 0.00 | 0.00 | 20.25 |
| What a great morning in the snowstorm! Our crew was only 7 today, but it was still a bunch of fun. Fritz, Jake, Matt, Mike, Kevin, Kaulin, and I ran in the snow and slush around SLC. Like the last couple weeks, and despite the conditions, the miles managed to go by very fast. No speed records were broken today, just some good old fashioned character building miles. Jake and Andrea had all of us over for a delicious breakfast afterward. It was nice to see Allie and James there too and nice to meet Aimee. Thanks for preparing it, it was so tasty! Matt thanks for driving and the motivation ;). 6:52 |
| New Balance MRC1600 Miles: 20.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 1.70 | 0.00 | 10.50 |
| Easy run with 8x :60 @ 5:00 pace. Started each of the last 8 miles with one of the surges. 6:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick with flu |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick-ER with flu..... kill me now | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy 8 with Dan on the Murdock trail. Pretty cold but it was fun after work. I was so sick the last 2 days. This felt fine. Not the best way to lose 5 pounds but i should be good to go now. 7:06 |
| New Balance MR00 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 2.00 | 2.00 | 0.00 | 9.75 |
| I slept in today on purpose and decided on a progressive run this afternoon. My legs feel very rested from the sick days. I only had an hour so i made the most of it. Started at 7:10 and finished with a 5:10. Felt strong the whole time. 6:09 avg. |
| New Balance MR00 Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.06 | 2.00 | 0.00 | 0.00 | 22.06 |
| Got up early and drove to Kneaders for the group run Rachelle organized today. I went an hour early and ran a warmup mile plus the Carteville loop (@ a faster pace) before gathering at 7:30 for some more miles with the gang. It was a fun run. I ran with Scott and got to meet the legendary JulieC as well as quite a few other new faces. Went up to bridal veil and back and added a couple on at the end on the trail down past Wills before going back for breakfast. I put 2 marathon pace miles close to the end of the run and Scott took us in at a good pace after. It was a great run and it's good to see Scott feeling better. Finished these miles right around where I want my time for Boston to be. 7:03 avg |
| New Balance MRC1600 Miles: 22.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Because i am a silly person i showed up at Scotts at 5 instead of 7 and wondered where everyone was. This after talking with Scott on Saturday about meeting at 7 and a reminder text lol. So i drive down to Matts and ran an out and back on the Murdock trail because i thought i had missed them. I left my phone home so i couldn't check it. The run was great. The weather was nasty at my house but nice in AF. I was stretching in front of Matts after the run when his light turned on. I realized what i had done right about the time he poked his head outside and asked me what i was doing. Haha :). I considered running another 10 but headed home instead. Sorry i missed you guys today! Merry Christmas! 6:52 |
| New Balance MRC1600 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Perfect day today. Waited until about 11:30 to head out in the sun. Got into a nice groove on the golf course loop and just enjoyed it. Picked it up a little throughout and put a couple marathon pace miles at the end. Merry Christmas! 6:30 |
| Brooks Pure Grit Miles: 11.00 |
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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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Off the ice and to the gym for an easy run to check in with the HR. Wore the monitor today and set the pace and forgot about it for the duration. Avg HR for the run was 131 @ 6:53 avg pace. Pretty happy with this but I know I can improve. Much better than where I was last year. http://connect.garmin.com/activity/254663536
Also got about an hour of weights in. This trailer was posted on letsrun and looks amazing. http://youtu.be/_g3uX6Z5-kc
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| New Balance MR00 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
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10 miles of work from the soccer park in Orem. I thought i was solo this morning but Jacob showed up about 5:05 so we set out up the canyon in 6-7 inches of fresh snow. It was tough but fun. We went to the water fountain before we decided it was a little too deep and turned back. We did a few loops around the park and then Jacob called it a day at 6.5 miles. I ran an out and back in the deep snow on the Murdock trail to make it 10. The 8:15 pace suggests it was an easy run but the effort felt closer to 6:30 pace. Glad i got out in it today. It was a great strength training session. Rocky IV style haha. Pm - 6.2 easy on the mill. 7:00
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| Altra Lone Peak Miles: 10.10 | New Balance MR00 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 2.00 | 0.00 | 12.50 |
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Too much snow and ice out today so I slept in and went to Golds for a progressive tempo. 5 mile warmup 7:30 - 6:30. Then the work miles were 6:16, 6:00, 5:53, 5:46, 5:39, 5:22. I felt really strong throughout today and in control and thought about pushing one more mile but decided to leave with some more in the tank. Cooled down 1.5 miles at 6:35 (funny how easy that feels after some fast miles). Saw Lily there throwing down some miles as usual. Happy Friday! I would like to run some shorter distance races (5k and 10k) just to see how it would come out. I would love to get my PR's down and think that I am in shape to do so. So inexperienced at them, I need some practice :).
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| New Balance MR00 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 4.00 | 0.00 | 0.00 | 20.50 |
| 15 easy then 6:11, 6:00, 5:56, 5:52, 5:49 on the last 5. Strong and smooth. Very happy with this week. Easy 1/2 mile walk after. 6:40 |
| New Balance MR00 Miles: 20.50 |
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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 |
| Well, i managed to zero the last day of the year :). Work got crazy, and i still could have got out later but I'll save it for tomorrow. I have been hitting some weights tonight though. Lifting jalapeno poppers, deviled eggs, and some chips, a few sets of each. I figure it's earned. I may even add in some ice cream repeats before calling it a night. I had a great year. Pr'd every distance and learned a ton. I'm really looking forward to 2013. Not just for myself, but for all of the great people I've got to meet and train with as well. Happy new year all! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2463.67 | 383.68 | 242.77 | 66.77 | 3156.89 |
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| X - Elliptical Miles: 225.08 | X - Spin Cycle Miles: 59.00 | X - Swimming Miles: 1.00 | Kinvara 2 (white) Miles: 178.16 | Altra Instinct (Black) Miles: 475.25 | Brooks Pure Grit Miles: 112.85 | New Balance MT110 Miles: 302.06 | Altra Lone Peak Miles: 85.70 | New Balance MT10 Miles: 120.55 | Kinvara 2 Red Miles: 388.23 | Kinvara 2 (grey) Miles: 18.55 | New Balance MR00 Miles: 291.22 | Kinvara 3 Yellow Miles: 375.87 | Altra Instinct Miles: 5.00 | New Balance MT101 Miles: 9.05 | Altra Superior Miles: 100.75 | X - Stairmaster Miles: 36.00 | New Balance MRC1600 Miles: 80.66 |
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