| Location: North Ogden,UT,U.S. Member Since: May 23, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29
3rd- Park City Marathon 2008
3rd and 4th Ogden Marathon 2010; 12'
5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'
9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'
2nd- Deseret News Marathon 2015
1st- SandHollow Marathon- 2016 (CR***)
Short-Term Running Goals: 2024 POTENTIAL RACES
Long-Term Running Goals: Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.
-Helen Keller
Personal: Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell
Head XC/Track Coach at Weber High
Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 257.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4049.66 | 26.20 | 13.14 | 0.00 | 4089.00 |
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| Nike WildHorse Miles: 190.26 | UA Orange Miles: 376.07 | Adidas Supernova Miles: 412.00 | GORUN Reds Miles: 60.64 | GoSpeed 2 USA Miles: 89.51 | Hoka Clifton(RETIRED) Miles: 319.28 | GoMeb Speed 3 Boston Miles: 28.10 | GoMeb Speed 3 Boston 2 Miles: 73.07 | GoRun Ultra Green Miles: 156.10 | SKECHERS GOmeb Speed 3 # 2 Miles: 20.50 | GoStrada 2 Miles: 11.40 | GoMeb Razor Miles: 174.48 | GoRun Ultra Road Orange Miles: 219.13 | GOMeb Speed 3 Black Miles: 130.67 | GoMeb Razor Green(RETIRED) Miles: 190.74 | GORUN 5 Night Owl Miles: 166.50 | LunarGlide (RETIRED) Miles: 358.48 | GOMeb RIO Miles: 21.31 | Speed Goat 2 Miles: 143.86 | Razors Team Color Miles: 117.31 | Nike FlyKnit Racer Miles: 41.00 | Nike Flyknit Racer Colors Miles: 31.00 | LunarGlide 7(RETIRED) Miles: 393.27 | LunarGlide 8 OC Miles: 36.83 | Adidas UltraBoost ST Miles: 42.41 |
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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 |
| 3 mile warm
8 mile tempo @ 5:38 min/miles
5 min jog
5X45 second sprints @ 5K pace
No cool down, started later and needed to get ready for my Sunday meetings
Moment #1
To end my top 10 moments on a new year and to have momentum going into 2017. My top moment is the STG Marathon.
This marathon was my so called "Fantasy Sport" PR. I trained all year for it and nailed some big workouts. About 4 weeks before the race I found myself really low on energy, I wasnt recovering from workouts, also couldnt complete workouts. So I talked to my running coach and we agreed that everything was going to be maintenance runs to try to get my energy back. About 1 week before the race I started feeling a little better with the hopes of a PR. Race went the best that I could've gone. Salvaged a 2 minute PR. But also feel like I left alot out on the road too. So this year the plan is to run what I know I can run in STG. This will take more miles and less racing to accomplish this goal. I'm more motivated than ever. Excited to see what this year will bring.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Nice pounding of snow last night. Run was awesome, but roads were slick which made for some slow moving miles.
Ran with Taylor, Riley, Bret, Bryant, Moss, Jared and Thatcher.
PM
5.10 miles easy on the treadmill at home.
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| Nike WildHorse Miles: 11.00 | UA Orange Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Easy run with Riley on the East bench of Layton. Morning was actually pretty nice. Chilly in some spots with the fog and open fields, but nice up and down run.
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| Adidas Supernova Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.71 | 0.00 | 0.00 | 0.00 | 10.71 |
| Bailed on my workout for the day and just went easy. My daughter kept me up all night with an ear infection so my energy levels were super low. Get back into a groove next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.61 | 0.00 | 0.00 | 0.00 | 15.61 |
| Recovery run with Riley and Toby. East Layton was a slushy mess.
PM
Double: Treadmill run; 7:03 pace
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| Adidas Supernova Miles: 8.01 | UA Orange Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy 75 minutes on the treadmill
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| Adidas Supernova Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.70 | 0.00 | 0.00 | 0.00 | 18.70 |
| Treadmill workout. Nikki had to work and I didn't want to go early do to the insanely cold temps.
Workout
40 minute warm; 20 minutes @ MP; 7 minute jog; 18 minutes @ HM; 7 minute jog; 5X45 second @ 5K with equal distance jog; 15 minute cool.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| January just sucks! haha. Another wet, icy, slushy mess in Ogden. Made for a tired slow run. Temp wise I will take the rest of the year. High 30s for the A.M.
Pace- slow
PM
5.40 miles on the tready at work
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| Adidas Supernova Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Shouldve brought my ice skates out today. Literally wouldve been a better option. Iciest run that I have ever done to date. Overall perspective. Glad that I am healthy, and got to hang out with Bryant and Riley for 80 minutes.
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| Adidas Supernova Miles: 10.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.11 | 0.00 | 0.00 | 0.00 | 17.11 |
| Started the warm up with Bryant and Riley. Riley wasnt feeling the best. Verge of getting sick, so he bagged the run all together and went home. Bryant and I continued the warm up to 4 miles and threw in 6X20 second strides.
Workout
15 minute tempo @ around 5:35 pace
5 minute jog
10X1 minute hill sprints with equal distance jog.
Couple mile cool down
Workout seemed easy enough on paper but overall it got pretty tough, especially the last 4 hill intervals. Pretty brutal.
PM
4 miles easy on the Tready at work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM
4.50 miles at work
PMM
8.50 miles at home
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| Adidas Supernova Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| Felt really tired today. Just felt really heavy and blah.I think Wednesdays workout is catching up with me.
PM
30 minute treadmill run
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| Adidas Supernova Miles: 10.40 | UA Orange Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.01 | 0.00 | 0.00 | 0.00 | 18.01 |
| 45 min warm; 20 min @MP; 1 mile jog; 20 min @ HM; 25 min cool
Also this run was done on Sunday. Posted for Saturday because I want my Strava and blog to coincide.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| Easy run with Dave and Riley in South Ogden.
Another beautiful 14 degrees. Thinking couldve been short sleeve and shorts weather
PM
7.20 miles on the TM at work
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| Adidas Supernova Miles: 20.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| Nice easy run out in Davis County with Jared and Riley.
Balmy 12 degrees today.
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| Adidas Supernova Miles: 10.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| 30 minute warm
Workout
6 sets of (5-1-1-3)
5 minutes @ HM effort; 1 minute easy, 1 minute @ 5K effort; 3 minutes easy
No Cool down
Awesome workout. Seeing slow and steady fitness improvements.
PM
6.70 miles on the tready at work
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| GoSpeed 2 USA Miles: 14.40 | UA Orange Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5 miles at work and 3.5 more at home
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| Adidas Supernova Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Tready run at home
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| Adidas Supernova Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.22 | 0.00 | 0.00 | 0.00 | 23.22 |
| 45 min warm
20 min @ MP; 5 min jog; 20 min @ HM effort
5 min jog; 5X45 seconds @ 5K effort w/equal distance recovery
15 min cool
PM
Riley and I went and ran Malans Peak. Snow was beautiful and deep. Hard going up, but a blast bombing down
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| GoSpeed 2 USA Miles: 18.71 | Nike WildHorse Miles: 4.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.81 | 0.00 | 0.00 | 0.00 | 15.81 |
| Some deep snow last night made for a wet, slippery, slow run.
Craziest January that I can recall in Ogden. New routine is shovel, sleep, shovel, run, shovel, eat, shovel!
PM
5.70 miles on the treadmill while snowmegaddon continues.
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| Adidas Supernova Miles: 15.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Icy and snowy. Got an early start and hit the treadmill at work
avg pace 6:58 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 0.00 | 0.00 | 0.00 | 21.40 |
| Was planning on a workout this morning. But the roads were covered with 3-4 inches of snow again. So workout didnt happen. Ran a little over 10K before work and will plan on the workout tonight.
Solid winter so far with snow. Have at least 4 feet at my house. Not even mad anymore, just amazed and in ah with how deep the snow is. Sort of incredible.
PM
Workout
45 min warm; 15 min @ MP; 5 min jog; 8X75 second hill sprints; 1.60 mile cooldown
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| GoSpeed 2 USA Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.21 | 0.00 | 0.00 | 0.00 | 15.21 |
| Recovery Run
Another snowy day in Northern Utah. Hit 10 miles in East Layton with Riley and Jared.
8 min guy beat us today.
Double: 5 miles on the treadmill at work
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| Hoka Clifton(RETIRED) Miles: 15.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Easy miles on the Tready watching the curse of oak island
7:04 min/miles
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| Adidas Supernova Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| 60 min warm. 20 minutes @ 5:28. 10 min jog. 20 minutes @ 5:21. 3 minutes progression down to 5:12. 1 minute cool down.
Did workout on treadmill and during the cool down the treadmill surged and shut off. Due to time I called the workout.
Solid run. Again was able to progress and go about 2-3 seconds faster per mile than last week. Also another solid 90 mile week of running, no complaints.
Now how to fix the treadmill. Hopefully it will start up again and it was only over heated.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.11 | 0.00 | 0.00 | 0.00 | 18.11 |
| 13 degree mornings don't feel so bad anymore. But I am hoping the inversion will clear out to enjoy some decent winter weather.
Nice easy mileage with Dave, Riley and Jared.
PM
6.3 on the Tready at work
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| Adidas Supernova Miles: 18.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.41 | 0.00 | 0.00 | 0.00 | 12.41 |
| East Layton run with Jared and Dave. Crazy foggy out today. Some spots we couldnt even see 4-5 ahead of us. Also 17 degrees today, but with the fog I'm sure that it was colder out.
PM
3.40 on the tready at work
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| Adidas Supernova Miles: 9.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Hello February! January was a just a nightmare that I want to forget! The worst we've had in years weather wise. Just brutal.
Workout
30 min warm; 5(7-1-1-3); 1 mile cool
7 minutes @ 5:18 pace; 1 min cool; 1 minute @ 4:56 pace; 3 min cool
Workout was tougher than 2 weeks ago. Adding the extra minute was a doozy. But managed to gut it out and I am better for it now. Really enjoying these workouts. Now hopefully February can be nice and allow for some outdoor workouts.
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| GoMeb Speed 3 Boston Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
| PM
5.20 miles on the treadmill at work.
PMM
11.20 on the Tready at home. Air quality is still garbage.
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| Adidas Supernova Miles: 16.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Another treadmill run
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| Adidas Supernova Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.42 | 0.00 | 0.00 | 0.00 | 22.42 |
| Easy 2 hour run with Matty, Dave, and Riley.
38 degrees never felt so good. Finally a good day with some clean air as well.
Avg pace 6:59 min/miles
PM
5.21 miles with Jonny Boy
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| Adidas Supernova Miles: 22.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.12 | 0.00 | 0.00 | 0.00 | 16.12 |
| Beautiful 43 degrees in Davis County. Awesome what a week can do. Go from the low teens with smog in the air to clear air and warmer weather.
Felt fantistic today.
PM
4.1 miles on the tready
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| Adidas Supernova Miles: 16.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| 4.3 mile warm
15 min breakdown tempo; 5 min jog; 6X90 second hill sprints.
Cooldown
Tempo was breakdown from MP, HM, 10K broken up every five minutes.
PM
3.11 miles on the tready |
| GoMeb Speed 3 Boston Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.82 | 0.00 | 0.00 | 0.00 | 16.82 |
| Recovery run with Riley, Jason and Dave in the Davis County.
Weather was perfect this morning.Also had some military DB that almost hit us while crossing the road. He flipped us off and kept driving. Always has to be that one person that is ticked off at the world for one reason or the other.
PM
6.81 miles on the Tready at work
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| Hoka Clifton(RETIRED) Miles: 16.82 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.53 | 0.00 | 0.00 | 0.00 | 19.53 |
| Easy run in East Layton with Dave and Riley.
Again, easily the best running day of the year so far. no complaints about mid 40s!
PM
Taking advantage of the good weather. 9.3 miles in north Ogden
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| Adidas Supernova Miles: 19.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Crazy tired legs today which was expected. Glad to just get a run in today. Avg/pace 7:12 min/pace |
| Adidas Supernova Miles: 10.41 |
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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 |
| 40 min warm
20 min @ 5:28; 5 min jog; 20 min @ 5:18; 5 min breakdown from 5:15-4:58.
15 min jog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.83 | 0.00 | 0.00 | 0.00 | 18.83 |
| Just Riley and I this morning in 21 degree weather. Started from the 31st parkway and headed North. The river next to the parkway is roaring right now and is flooding at alot of underpasses.
Legs were pretty beat this morning. Excited to cut back a little and race next weekend.
PM
6.80 miles on the treadmill at work
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| Adidas Supernova Miles: 18.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.21 | 0.00 | 0.00 | 0.00 | 11.21 |
| Easy miles out in Davis County with Riley and Dave. Took the parkway path a couple blocks further South just to change things up.
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| Adidas Supernova Miles: 11.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Met Jared, Dave and Riley at Kent's in Clearfield. Headed out North for our warm up.
Did a little over 5 miles then Riley and I started our workout. Jared and Dave stayed easy for the day.
Workout
10X1K with 35 second rest
splits- 314;313;316;315;314;316;316;314;316;310. avg pace 5:13 min/mile
a little over a mile cooldown.
Crazy hard but satisfying workout. Really stoked for this next step in building towards a PR half in the Spring. So far training has been quite enjoyable.
PM
5.60 miles on the treadmill at work
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| GoSpeed 2 USA Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Easy recovery run around South Ogden with Dave, Riley, and Jason.
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| Hoka Clifton(RETIRED) Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.41 | 0.00 | 0.00 | 0.00 | 11.41 |
| Easy run in North Ogden with Bret, Taylor, and Dave.
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| Adidas Supernova Miles: 11.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.11 | 0.00 | 0.00 | 0.00 | 18.11 |
| Headed south for the weekend and since the weather in STG sucked I opted to wait to do my long run in Mesquite.
Workout was a progressive long run starting at 7 min pace then every 5 miles drop 30 seconds a mile with the last 3 miles fast but controlled.
Couple miles in I was already rolling sub 6:30 and by 5 miles I was already at 6 min/pace. So for basically 13 miles I was sub 6 or faster.
Felt really strong. Heading to Phoenix next weekend for a rust buster half marathon. I have no idea what type of shape I am in. So just going to go off of feel and use it to gage my "A" race in the spring. Mostly excited to watch some MLB spring baseball!
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| GoMeb Speed 3 Boston 2 Miles: 18.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Pond run with Riley, Manny, Trace and Dave.
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| Adidas Supernova Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.51 | 0.00 | 0.00 | 0.00 | 10.51 |
| Easy tready run. 7 miles in I did a 2 mile pickup at 5:13; 5:10 pace.
Excited to race this weekend. Put some of the winter mileage to the test.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Easy miles with Dave and Riley from the Walmart in Layton.
Got a little dusting of snow at my place. I guess its the just the start. Weather stating that potentially 13 inches of snow by Monday. SOOOOO done with winter!
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| Adidas Supernova Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| Easy miles with 5X30 second strides to shake the legs out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 25 minutes on the TM at hotel.
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| | Race: |
Phoenix Half Marathon (13.14 Miles) 01:09:43, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 13.14 | 0.00 | 16.04 |
| 2.90 mile warm
Race
Headed down to Phoenix with Ken and Riley to nail a rust buster race. Weather was ideal, 39 degrees with slight tailwind.
Headed to the start line and saw some local Utahns. Sasha, Benjamin, Mike Hardy. Then right before the race got going Ben Bruce came strolling up to the line. Which was pretty cool too actually meet him for a second.
Gun went off and a lot of guys shot out of the gait and found myself in 10th to 11th pace! I stayed pretty conservative and gradually built into the pace that I wanted to hit for the run. Mile 1 I came through around 5:14 which was right where I wanted to be. By mile 2 I caught Benjamin and he attached on to me for the mile. Around 3.5 he was still tucked behind me. So I turned and told him he is more than welcome to draft off of me but he better hop in front for a bit and return the favor for me. He took the lead for about a half mile and then faded and I didn't see him again.
Mile 5 Steve Chu from Colorado came up on me and we worked together until mile 8. He put in a little surge and I couldn't respond. Legs felt like they were getting tired so it seemed. Around mile 11 nothing really changed breathing and leg wise. I realized that I actually had some left in the tank. Closed the last 2 mile in a 5:19; 5:13. Came through the finish in 6th place; 1:09:43; 5:19 avg/mile.
I am happy with the effort since I really didn't know what shape I was in. Also nice to see a sub 1:10 on an honest flat course. Really excited to start hitting the concrete phase of Half training and to improve upon this time.
Congrats to Riley for hitting a PR. He is going to be a beast come April. Excited to see what he can do.
Splits for race- 5:14; 5:11; 5:13; 5:16; 5:19; 5:15; 5:24; 5:22; 5:18; 5:24; 5:28; 5:19; 5:13.
 
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| GoMeb Speed 3 Boston 2 Miles: 16.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.72 | 0.00 | 0.00 | 0.00 | 17.72 |
| Another blasted snow storm in Ogden today. Going to be a crazy spring when all that snow starts coming off the mountain.
Also today we had Ken, Jared, Matthew, Matty, Moss, Riley, Dave, Bret, Manny and I for the run. Biggest group so far this year.
overall pace today SLOW.
PM
6.21 miles on the treadmill at work
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| GoRun Ultra Green Miles: 17.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
| Slow tired run with Riley and Jared in East Layton, finally feeling the race from Saturday.
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| GoRun Ultra Green Miles: 9.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.53 | 0.00 | 0.00 | 0.00 | 16.53 |
| Easy miles with Riley, Jason, and Jared out in Layton. Legs felt a little better today but still pretty tired. Going to be some nice easy slow runs all week.
PM
Tready run at work
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| GoRun Ultra Green Miles: 16.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.21 | 0.00 | 0.00 | 0.00 | 18.21 |
| Easy pace with Matty and Riley in South Ogden. Headed towards tempo loop in Uintah then made our way towards the hospital. Nice hilly route.
PM
7.2 miles on Tready watching Season finale of Oak island.
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| GoRun Ultra Green Miles: 18.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| 10+ miles with the Politically Correct Ogden Crew around O-town.
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| Adidas Supernova Miles: 10.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.11 | 0.00 | 0.00 | 0.00 | 20.11 |
| AM
12.01 miles. 6 with Jonny and 6 solo.
PM
8.10 miles on Tready watching the rest of the season finale of Oak Island Mystery
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| GoRun Ultra Green Miles: 20.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.73 | 0.00 | 0.00 | 0.00 | 17.73 |
| Northern Utah got another snow storm last night that brought icy roads this morning.
Met Riley, Dave and Jared out in Davis County. Headed to the parkway system which was actually quite warm do to the wind at our backs. But coming back North it got pretty windy and cold.
So done with this winter already. Hopefully we can see the light at the end of the tunnel soon enough. Oh wait? Light? Nevermind they are taking the light away from us this weekend as well! Stuff daylight savings!
PM
6.20 miles @ 7:15 pace on the Tready at work.
|
| Hoka Clifton(RETIRED) Miles: 17.73 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Home today with some sick kiddos. Jumped on the Tready while they napped. Nice easy paced run.
Avg pace 7:01
|
| GoRun Ultra Green Miles: 13.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Workout|Wednesday
Met the Cookie Monster at 5:30 at Kent's market. Riley was nice enough to do my warmup with me and then go on his way with his recovery day since he worked out yesterday.
Warm up was a little over 4 miles with strides.
Workout today was 20X600 @ 10K effort. To be quite honest I was pretty anxious to do this workout. Didn't seem to hard but did at the same time.
Plan was start the workout around 5:13 pace which was my 1K average a couple weeks ago then break it down into the pace I wanted for 3/4s of the workout.
Well first rep was @ 1:51(little under 5 min/pace) so I just rolled with that the rest of the workout.
Overall for the workout I averaged 1:52; right at 5 min/pace. Workout was actually harder than I thought. Recovery was supposed to be a 1 minute jog, but it ended up being more like 20 second walk to gather myself and then 40 second jog.
Cool down was just shy of 1.5 miles
Another great confidence booster moving forward. Glad to have another workout under my belt. Thanks Riley for the warmup and thanks Johnny Boy for the workout!
PM
5.70 Tready miles
7:43 avg
|
| SKECHERS GOmeb Speed 3 # 2 Miles: 20.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Recovery run with Riley, Jason, and Dave in East Layton.
Legs were blown. Stomach wasnt to happy this morning either. Felt really dehydrated. Need to be better on recovering between runs.
PM
Tired legs. Easy 5K on the Tready.
|
| Hoka Clifton(RETIRED) Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 80 minutes on the treadmill. Legs feel substantially better then yesterday.
Avg pace 7:01 min/miles
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.45 | 0.00 | 0.00 | 0.00 | 17.45 |
| 6.30 mile warm
10 mile tempo
1.15 cool
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.02 | 0.00 | 0.00 | 0.00 | 18.02 |
| Daylight theft run with Riley and Jared. Did a new loop from Kent's today. Headed another mile south to Layton Parkway then headed east to Layton Commons park and hit the trail system back to Kents.
PM
6.30 miles on the tready at work
|
| Hoka Clifton(RETIRED) Miles: 18.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.42 | 0.00 | 0.00 | 0.00 | 10.42 |
| Easy run in the D.C. with Jason, Dave, Riley and we even had a Wolpert sighting. Hip is still pretty tight along with my groin. Hopefully just some lite stretching and some foam rolling will help it out. Big boy workout tomorrow.... Going to be insane!!
avg pace 7:42 min/mile
|
| GoRun Ultra Green Miles: 10.42 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
| Workout|Wednesday
4 mile tempo 5min jog; 5X1K with 2 min active recovery; 6X500 with 1 min active recovery
4 mile warm with Riley, Moss, and Bryant
4 mile tempo @ 5:33 avg
5 min jog
5X1K @ 5:12 avg with 2 min active recovery
6X500 @ 4:58 avg with 1 min active recovery
Little over 1 mile cooldown
Slowly see improvement on these workouts which is great. Awesome temps this morning as well, good way to start out the day.
PM
Recovery miles on the Tready at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Recovery miles on the treadmill at home
PM
Canal Road, out and back heading south
|
| GoRun Ultra Green Miles: 10.10 | Adidas Supernova Miles: 5.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| North Ogden to Pleasant View loop.
|
| Hoka Clifton(RETIRED) Miles: 10.35 |
| |
|
| | Race: |
WRC 10 Mile (10.07 Miles) 00:59:50, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 4.40 mile warm with strides
10 mile tempo run on the WRC 10 mile course.
Had a workout that consisted of 5 at Marathon pace; 3 at half and 1 mile fast finish.
I hit the first 4 miles at pace then took the hills somewhat conservative but when the hills were done my legs never seemed to come back. Been having issues with my hip and groin and I have been losing a lot of extension when I am doing tempos. Anyway I became relaxed with the pace and settled. A little after 9 miles I decided to take a peak to see who was behind me. I realized that my gap wasn't as big as I thought so I snapped out of the easy pace and pushed the last half mile or so.
Good solid workout. Slowest I've ran the course but it happens. Most importantly I need to find out what's going on with my hip and groin.
2 mile cooldown.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.72 | 0.00 | 0.00 | 0.00 | 16.72 |
| Monday Funday from Kents in the D.C.
Met Riley, Dave, Jason and Jared at Kents. Headed out south on the rail trail and then made our way back North by the Layton Parkway. Nice solid 11+ mile loop.
Hip and groin are doing a little better today. Still pretty weak though. Feels like I am about to 80% weight bearing on the right leg. Great step in the right direction. Maybe an easy high mileage week without workouts to let the muscles get some strength back. Just going to play it day by day.
Avg pace 7:34 min/miles
PM
5.11 miles on the treadmill at work
7:27 min/miles
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.33 | 0.00 | 0.00 | 0.00 | 13.33 |
| Jaunting around Davis County with Dave and Riley. Good easy run finding some new running locations.
Groin still hurts. The only positive thing is that it hasn't gotten any worse since last week.
PM
3,32 miles on the treadmill, shakeout miles for tomorrows workout
|
| GoRun Ultra Green Miles: 13.33 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.25 | 0.00 | 0.00 | 0.00 | 21.25 |
| 4.3 mile warm with Dave, Jared, Riley and Moss
Workout
3X(1 mile @ HMP; 90 second jog; 1 mile @ 10k effort; 3 min jog)
5 min jog
6X600 @ 5K effort
1.21 mile cooldown
Workout was pretty good. Having some hip and groin issues still. so the pace and extension on my stride isn't great at the moment. Hopefully it can get better soon.
PM
5.60 miles on the treadmill at work.
7:30 pace
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.11 | 0.00 | 0.00 | 0.00 | 15.11 |
| Super slow recovery day. Also with rain, wind, and a half flooded parkway system, that didnt help the pace out either.
Ran the 31st parkway with Dave, Riley, and Matty. Heading out there was a spot that had some water on it where we had to go around. Coming back in it was shin deep across the entire path. So much water coming out of the mountains. Spring will be interesting once we get the real run off.
PM
7.10 miles on the Tready at home.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Sleep in Day- Tready run at home
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.04 | 0.00 | 0.00 | 0.00 | 18.04 |
| Long run with Jake, Riley, Dave and Bryant.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.51 | 0.00 | 0.00 | 0.00 | 18.51 |
| Easy run with Dave, Riley and Bryant in Davis County. Awesome morning, temps were perfect.
PM
Double:Tready run at work
|
| Adidas Supernova Miles: 18.51 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.51 | 0.00 | 0.00 | 0.00 | 10.51 |
| Met Dave and Riley in South Ogden. Headed up to Skyline and down to Weber State. Looped into South Ogden and back.
Cold morning with some cold wind today. Also stomach didnt feel so good this morning, need to hydrate alot today.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.11 | 0.00 | 0.00 | 0.00 | 22.11 |
| 4 mile warm
7X2K fail.
Little over a mile cool
Still having this hip and groin issue. Ran the first 2K at 5:20 pace and felt great, also very optimistic. During the 2nd set I started getting some tightness in my hip again which slowed me to about 5:32 average. By the middle of the 3rd set tightness in my hip radiated down to my groin and down the inner part of my leg. Called the workout. This is getting frustrating but at the same time I have done nothing to get it better. I have just been very hopeful it will start feeling better without any downtime.
PM
Double- 6.4 miles on the tready at work
|
| GoMeb Speed 3 Boston 2 Miles: 22.11 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| Easy run around east layton with Dave and Riley.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.11 | 0.00 | 0.00 | 0.00 | 9.11 |
| Easy out and back on the trail from my place.
Has a deep tissue done yesterday for my hip and felt that it helped a lot. Still not better but a great step in the right direction.
|
| Hoka Clifton(RETIRED) Miles: 9.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.21 | 0.00 | 0.00 | 0.00 | 9.21 |
| Easy 65 minutes on the Tready. 5 minutes of PT exercises at the end of the run.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.52 | 0.00 | 0.00 | 0.00 | 15.52 |
| Easy run with Dave and Jason from Kents. Hip is starting to feel a little better. Restricted to 65 min runs until complete soreness is gone.
Weather was a balmy 31 degrees this morning. Seems winter is fighting to stay as long as possible up North.
PM
Out and Back run on the trail system in Layton
avg pace 6:35 min/miles
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Easy run with Dave in Ogden. Did the Uintah to South Ogden loop.
|
| GoRun Ultra Green Miles: 10.11 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.70 | 0.00 | 0.00 | 0.00 | 19.70 |
| I decided to Dave's workout today to test the hip/groin out. I met Dave and Moss at Kneaders then we drove my car to Ken's office. Me driving up gave me a bail out if the groin started tightening up.
We warmed up a short 2 miles but it was all up hill so we were ready to go. Dave's plan was to hit around 5:50 avg. I thought that would be a great starting point. Nothing to stressful but to build some confidence if my body felt good.
Workout was 60 min tempo @ Marathon pace. We hit 5:46 avg, little quicker than Dave wanted but I think he was happy.
This is a big confidence booster for myself. I havent been able to hit a tempo run for 5 weeks it seems because of my groin. Pain would get to bad and would have to bail out. Anyway, I felt super relaxed and felt like I could've rolled today. But glad I stayed within the plan and walked a way with a good aerobic workout without any stress on the body.
cooled down for a little over a mile.
PM
5.50 miles easy on the Tready at work.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.62 | 0.00 | 0.00 | 0.00 | 18.62 |
| Easy recovery miles with Dave, Jason and Riley in Layton.
PM
Double: Trails! Coldwater Loop on the BST.
|
| Nike WildHorse Miles: 8.21 | Adidas Supernova Miles: 10.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy treadmill run. WRC Half tomorrow. Winter is supposed to be in full force, should be interesting.
|
| GoRun Ultra Green Miles: 10.40 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.01 | 0.00 | 0.00 | 0.00 | 22.01 |
| WRC Half was canceled due to lightning in the area. So came home slept and did a 22 miler at 6:35 avg/pace. Nice solid end to the week.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.61 | 0.00 | 0.00 | 0.00 | 17.61 |
| Nice solid run in the DC with Dave(birthday boy), Riley and Jason.
Good day get to retire my ASBs! Which means I get to break out some new Skechers GOMeb Razors, check them out here.
PM
5.10 miles on tready at work
|
| Adidas Supernova Miles: 12.51 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Slept in today. Felt really good. Body needed it more than I thought.
Easy 30 minutes at work during lunch. Might do another 30 tonight, maybe.
|
| Hoka Clifton(RETIRED) Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 0.00 | 0.00 | 0.00 | 21.40 |
| Workout|Wednesday
Solo effort today for the workout. Transitioned over to marathon training last week, and Riley is finishing up his half stuff. So solo for both of us.....
Dave was nice enough to pick me up at Kneaders in Ogden to drive me up to Kens office. We proceeded to do our normal 2.5 mile up hill warm to the trail head.
My workout was 7X2K @ 10-15 seconds faster than MP; w/1K recovery.
Splits- 6:38; 6:34; 6:41; 6:39; 6:25; 6:40; 6:39
Avg pace for 2K was 5:18 min/mile average.
Felt very solid today. Minor hip pain but still pain. But now I've seemed to get a of PF.
Hopefully I can heal that soon.
1.25 mile super slow cool down
PM
5.20 miles on the tready at work
Barely beat the 8 min/guy. Legs are zapped!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.06 | 0.00 | 0.00 | 0.00 | 16.06 |
| Easy run from the pond with Dave and Riley. The 8 min/guy used and abused us, then again had his way with us.
Only thing that was awesome this morning other than hanging out with gents was this money sunrise!
8:10 min/miles
PM
6.05 miles on the Canal
|
| Hoka Clifton(RETIRED) Miles: 16.06 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Tready run at home
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run with Brady in North Ogden.
Taking a down week. Hoping to get some inflammation out of my hip and left foot. Stinking plantar issues.
|
| GoRun Ultra Green Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| Broke out some GoRun Ultras. Nice easy run with Dave, Jason, Jared and Riley.
PM
5.50 miles on the tready
|
| GoRun Ultra Road Orange Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Easy run in East Layton with Jared and Dave
|
| GoRun Ultra Road Orange Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.63 | 0.00 | 0.00 | 0.00 | 22.63 |
| Usual Wednesday meet up.
Met Dave at Kneaders, drove to Ken's office and began our warm.
2.60 mile warm
Workout was 6X3K w/1K active jog
workout went great. I averaged 3:18 per K or 5:19 min/mile.
I've done this workout 3 times so far
Here is the progression
March 2016- 10:17; 10:19; 10:18; 10:25; 10:35; 10:23
August 2016 - 9:55; 9:47; 10:16; 9:57; 10:32; 10:51
April 2017 - 10:09; 9:42; 9:58; 9:40; 9:54; 10:01
Nice to see improvement! Feeling really good about this one.
1K cool
Total Mileage for AM- 17.53
PM
5.10 miles on the tready at work
|
| GOMeb Speed 3 Black Miles: 22.63 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
| Recovery run in Ogden with Dave and Riley.
PM
5 miles on the Canal road in the N.O. Had all sorts of weather. Went from sunny, windy, rainy, then back to sunny.
|
| Hoka Clifton(RETIRED) Miles: 5.01 | GoRun Ultra Road Orange Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ogden parkway with Jared, Dave and Riley.
|
| Hoka Clifton(RETIRED) Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.11 | 0.00 | 0.00 | 0.00 | 21.11 |
| Met Dave at Ogden High an then warmed to the top of our Ogden Marathon simulator course.
4 mile warm
Workout was 12 mile tempo @ 15+ MP. Average pace was 5:38 min/miles
5.10 mile cool. Another solid week of training.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.71 | 0.00 | 0.00 | 0.00 | 17.71 |
| Nice and easy with Jason, Dave, Riley and Jared in Davis County.
avg pace 7:34 min/miles
PM
5.20 miles on the treadmill at work.
|
| GoRun Ultra Road Orange Miles: 17.71 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| 5.50 mile loop with Jared in the DC and then added almost another 5 on the rail trail solo.
Nice cool morning. Lucked out and didn't get rained on.
|
| GoRun Ultra Road Orange Miles: 10.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.21 | 0.00 | 0.00 | 0.00 | 23.21 |
| Workout|Wednesday
The usual for meet up and drive to Ken's office. Today we had Bret and Matty for the warm up.
My workout was 5X4K with 1K recovery; Dave had 20X2 minutes on/off.
Run went really well again. I was able to extend from 3Ks last week to 4Ks this week at pretty much the same pace. Which was 3:19 per K or 5:20 min/miles.
Great solid workout. Feeling really confident as of late. Marathon in about a month should be a good one.
Total miles for the morning- 18.11
PM
5.10 recovery miles on the treadmill
|
| GOMeb Speed 3 Black Miles: 23.21 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.12 | 0.00 | 0.00 | 0.00 | 16.12 |
| More recovery miles with Dave and Jared in the DC.
PM
Trails above my house
|
| Nike WildHorse Miles: 5.01 | GoRun Ultra Road Orange Miles: 11.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| North Ogden Loop with Dave.
Big tempo tomorrow, should be interesting.
|
| Hoka Clifton(RETIRED) Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.65 | 0.00 | 0.00 | 0.00 | 23.65 |
| 4.2 miles shakeout on the treadmill
Sunday April 30th (inputing as Saturday for mileage to match Strava)
4 mile warm
9.45 miles @ 5:41 avg. Was supposed to get 14. But breathing and legs were off today. Most likely some residual fatigue from Wednesdays workout.
6 mile cooldown
total mileage- 19.45
|
| UA Orange Miles: 4.20 | GoMeb Razor Green(RETIRED) Miles: 19.45 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| Monroe route with Dave, Jared, Riley, Matty and Tim.
Legs felt very fatigued this morning. Hydrating will be an emphasis today.
PM
Tready run at work. 5.4 miles
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy loop in Davis County with Jason. Nice this morning. Little bit of rain made the run quite enjoyable.
|
| GoRun Ultra Road Orange Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.31 | 0.00 | 0.00 | 0.00 | 17.31 |
| Steady state long run
Met Dave, Riley and Jared early in Davis County. Jared popped off early. Riley ran a little over 10 with Dave and I. Dave and I continued our run up to 2 hours to make it a solid morning.
avg pace was 6:58 min/miles
Run was progression starting over 8 min/pace and working down into the 6:20s
|
| GoMeb Razor Green(RETIRED) Miles: 17.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.24 | 0.00 | 0.00 | 0.00 | 18.24 |
| South Ogden Loop with Dave, Jared and Riley.
PM
8.13 miles in North Ogden and Pleasant View
|
| UA Orange Miles: 10.11 | GoMeb Razor Miles: 8.13 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| Easy miles on the east bench trails in Ogden
|
| GoRun Ultra Road Orange Miles: 8.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| 4X5k with 1K jog recovery
Workout was a tough one today. First warm morning we have had in Northern Utah. Started at 8am and it was around 70 degrees. Also with the North direction we were running we had a steady 6-7 mile an hour headwind. Needless to say I held on to my workout which was 4X5K as long as possible. Made it through 3 reps with the end of the 3rd rep as a struggle. Started the last 5k set and made it 2K in. The heat totally sucked me dry and felt way dehydrated.
But it is what it is and glad I made an attempt at the workout.
|
| GoMeb Razor Green(RETIRED) Miles: 18.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Easy run with Riley, Dave, Bryant and Jason in Davis County.
Nice temps with a little rain made for a beautiful morning.
Things are greening up quick here up North. Love this time of the year.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Easy 6 miles with Jared out and back. Then added a 4.20 mile loop around Clearfield solo.
|
| Hoka Clifton(RETIRED) Miles: 10.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| 10K @ MP effort; 1K jog; 8K @ MP effort
Met Bryant at Smiths in Ogden. We did almost 5K warm and with strides then jumped straight into
Our tempo. First 1K took it easy and worked into a pace. By 2K in I felt pretty good and kept pushing from there(makes it easy with someone to run with as well). 10K set was fluid. 8K set definitely felt some fatigue but overall had some pretty good legs to muscle through. Pretty stoked for next weeks marathon.
First set averaged 3:21 per K or 5:23 min/mile
Second set averaged 3:21 per K or 5:23 min/mile
Very consistent pacing today, great overall workout
|
| GOMeb Speed 3 Black Miles: 15.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Recovery run in O-town with the Cookie Monster
Met Riley at Kneaders then started heading south zig zagging through central Ogden making it eventually to the east bench. Did some trails heading South to the Ogden Canyon then dropped down to the Ogden Parkway. Eventually met up with Dave where he was doing his cool down from his workout. Nice morning out, best time of the year.
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| GoMeb Razor Green(RETIRED) Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Richard Dickson Run
Met up at Smith's with the group. We even had a Ken showing which was exciting to see. Been running a little here and there and with no back issues. We ran to the top of our simulator route where Riley began his 6 mile MP tempo. We just ran easy until we met up with Riley again for the cool down.
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| |
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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 |
| 2X2 Mile with 1 mile Jog recovery between sets
Splits for the 2 mile segments were 5:22,5:18 and 5:06, 5:16.
Felt really good today and probably went a tad too fast. Hit the first mile on the 2nd set and felt way good but backed off a bit on the 2nd mile.
Feeling ready to roll for next weeks race.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| Kents Market run
Marathon week. Plan this week is not to do anything stupid. Stick to about 60-70 minute runs til Wednesday then drop to about 30 minutes and 15-20 the day before. Weather is looking like it will hold for the weekend so should be cold, but not raining.
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| Hoka Clifton(RETIRED) Miles: 9.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.61 | 0.00 | 0.00 | 0.00 | 7.61 |
| Solo run in Davis county
Easy effort today. Beautiful weather as well. Legs are starting to feel good. Felt sort of heavy but had some pop as well. Hoping this taper will work good for the marathon on Saturday.
| |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 8.21 |
| 4 mile warm; 2 mile pickup at MP effort with Riley; 2 mile cooldown.
avg pace for pickup was 5:26.
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| GOMeb Speed 3 Black Miles: 8.21 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.81 | 0.00 | 0.00 | 0.00 | 4.81 |
| Run around central Ogden with Riley and Jared. Cold this morning, a nice whopping 28 degrees.\
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| GoMeb Razor Green(RETIRED) Miles: 4.81 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Easy on the tready. Ogden Marathon tomorrow.
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| |
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| | Race: |
Ogden Marathon 2017 (26.2 Miles) 02:28:58, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.08 | 26.20 | 0.00 | 0.00 | 26.28 |
|
First of all before I even begin with the race report I want to congratulate Bryant and Riley for fantastic runs. Two guys that are great runners and I one day I hope to touch times that they have ran. Also want to thank everyone for the support on the Stable. Great group and discussions that take place here. Also most of all. Thanks to Johnny boy for the time he takes to make me better as a runner. Seen some fantastic results in 12 short months and excited for better times to come.
PRE-RACE:
Started the morning out with 3 plain pancakes and a banana and sipped water until about 45 before the race started. From there I took 2 servings of UCAN hit the bathroom and went and did a small warm-up before the race started.
RACE:
Going into this race I had ideas on what I thought I could run but never really talked much about it. Plus I literally decided 4 weeks before the race was that I wanted to switch from half training to marathon and training. Johnny looked over some ideas and thought that it was doable.
Start of the race as the gun went off the pack immediately separated into 4 guys (Bryant, Riley, Myself, Paxton). We all tucked into a group and started working the miles together. By mile 6 Paxton made it known that he had ran a marathon 2 weeks before and was going to drop off at some point into the race. As we reached around mile 10 Bryant through in a little surge which made me fall off the pack about 10 feet or so, by mile 11 I was able to make up that gap and paced off of the guys for a minute until I got my breathing back. As we came through the half marathon Bryant immediately put in a surge. Riley stayed content and I fell off the back again. From there I just tried to stay focus on Riley and thought that maybe I could get some good miles in and eventually catch back up to him. You know now that I think about it, I think I was catching him around the reservoir, though Strava shows differently. ;-)
Around mile 15 I took 1 serving of UCAN, grabbed some water and just stayed focus on finishing the race the best that I could. I hit the Ogden Canyon and could see Riley for a bit but the turns became more often and lost sight of him. Around 19 miles in I started to feel that fatigue of the marathon, and just started taking each mile 1 by 1. Stayed focus and determined at my personal goal at hand. Around mile 23 I was still feeling okay, not great, but okay. I came upon an aid station and 2 half marathoners that were walking didn’t hear me coming and didn’t get out of my way in time and I literally ran right into them. Knocked them both over and I mumbled some words but kept running.
I think this took a little more out of me then I thought. I never run that great on the Ogden Pathway anyways but I went from low 5:30s to about 6 min/pace almost instantly. Knowing I had about 2.5 miles left help me get through to the finish. Anyways the last couple miles felt like a death walk.
I looked at my watch around mile 25 and knew I had sub 2:30 in the bag, it was just a matter of how I wanted to finish. I saw Jason Holt with about 1 mile to go and he offered to run in with me. I think Jason was probably laughing at me because I was getting delirious! I told Jason every block look back and tell me if anyone is coming. He kept saying bro, you have 3rd locked up just run. I kept saying dude you have no idea, they can totally make up the gap! Haha! Finally with 2 blocks left I finally believed Jason that I would take 3rd place. Came into the finish line with a time of 2:28:59. So glad that I finally got the monkey off of my back for this race. I’ve been trying for years to go under 2:30 and finally got it. I say I am done with the Ogden Marathon but it’s most likely a lie. For some reason the difficulty of this course just brings me back to try to better myself. Who knows maybe one day I can get the win on the hometown course. Just have to see what happens.
POST RACE:
I’ve mentioned some of the post-race in the Stable already so I am going to copy it over to my race report. Got really interesting none the less.
Came across the finish line and staggered a bit. Got my bearings and started marking my way through the finish line area. About 3-4 minutes after my legs began to give out so I sat down next to a soda truck. From there a volunteer saw that I didn't look so well. She asked if I needed help and I looked at her somewhat unresponsive and couldn't reply. She took my pulse and it was all over the place. She grabbed a wheelchair and rushed me to the medical tent. From there according to the nurses my body went into shock. My legs locked up and I began to shiver and couldn't stop. At one point one of the nurses wanted to do a rectal temp because they couldn't get an accurate reading because I was shaking so bad. I wouldn't stand for that and that's when I started kicking and screaming saying, "You’re not taking me alive!" From there I was sedated and the rest is a blur. (Not to mention my rectum is a bit sore today, ha-ha, just kidding) no rectal was done. Paramedics then joined the scene and suggested a warm IV. So they got one of those going and 1000ml later I started feeling back to normal. I've ran over 30 marathons in my life and I have never had this happen to me. But as the Cookie Monster put it, I really think I ran my body into exhaustion. The Ogden Marathon has owned me for so many years, that I was determined to conquer this course regardless of how I was feeling. Very grateful for the med staff and concerned family and friends that took care of me yesterday. Cookie Monster and I had a good laugh after all was well.
|
| GORUN 5 Night Owl Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles with Ken and Riley on the Indian Trail
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| Nike WildHorse Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| 1.7 miles walking. Recovery week
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 4.6 miles hiking with Ken and Riley up Bues Canyon
PM
2 miles walking at work
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| Nike WildHorse Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles running around North Ogden.
Feeling really heavy. Around 4 miles in a started to get a slight pain in the left hamstring. Need to roll the legs out.
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| GoMeb Razor Green(RETIRED) Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile run up coldwater canyon. Awesome trails this time of the year. Planning on going up again tomorrow.
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| Nike WildHorse Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Headed back up to coldwater with Jonny. Legs feel heavy still but alot better than they did at the beginning of the week. Almost made it the full loop but cut it short.
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| Nike WildHorse Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.81 | 0.00 | 0.00 | 0.00 | 15.81 |
| Happy Memorial Day!
Decided for my run I wanted to run up to the Valley to the graves and meet my family there. I started from my place and hit the pioneer trail that heads up and over into Liberty. From there I ran the roads and the Ogden Marathon in reverse. Legs felt good today.
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| Nike WildHorse Miles: 15.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| Solo run in Davis County. Headed South to the Layton Parkway and then crossed the freeway bridge then headed back up into Clearfield.
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| GORUN 5 Night Owl Miles: 11.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Warmed up with Ken, Jared and Riley to the top of Bues. Did Dave's workout since I don't have any plans this week.
I did about 60 minutes worth at around 6:30 pace maybe a little quicker.
Legs are coming around but still a bit heavy.
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| GORUN 5 Night Owl Miles: 12.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Head a nice group on the trails this morning. Headed north and did the coldwater trail loop to the divide then headed back up the chute of coldwater then backtracked down the mountain. Nice solid 2 hour run.
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| Nike WildHorse Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| North Ogden to Pleasant View loop from the house.
Taking the weekend off of running, heading to Vegas with my wife.
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| GoRun Ultra Road Orange Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.94 | 0.00 | 0.00 | 0.00 | 15.94 |
| Easy mileage in Davis with Riley, Dave and Jared.
Ready to ramp the mileage this week and start workouts up again.
PM
Climbed to Big Rock, snatched the CR as well.
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| Nike WildHorse Miles: 4.41 | GORUN 5 Night Owl Miles: 11.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| 10 tired miles around Ogden with Dave.
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| GoRun Ultra Road Orange Miles: 10.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.91 | 0.00 | 0.00 | 0.00 | 16.91 |
| Thought the body was ready to roll in workouts but it was not.
Decided just to run easy today and will start on the weekend or Wednesday.
Warm ooutside. 75 degrees at 5am
PM
4.10 miles on the treadmill at work
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| GORUN 5 Night Owl Miles: 16.91 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| Trails on the East Bench with the Cookie Monster
PM
3.31 miles in NO. Man it was a warm one out. Need to get used to the heat.
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| Nike WildHorse Miles: 10.71 | GoMeb Razor Green(RETIRED) Miles: 3.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Solo run in North Ogden. Did the NO to PV loop in reverse and snagged a CR along the way
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| GoRun Ultra Road Orange Miles: 10.21 |
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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 |
| Trails in North Ogden with Riley. Went to an unamed peak, got stuck on the trail by a bull moose. Over 2,200 feet in climbing. Great run!
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| Nike WildHorse Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| Run in the Terrace with Dave and Riley. Little chill in the air, great run.
PM
5.10 miles on the TM at work
| |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Easy miles with Dave and Jared around Davis County. Stomach was not liking me much this morning. Had 3 bathroom breaks, not good when that happens.
Temp was spot on even though it was raining. Nice to have a cheat day from the heat every now and then.
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| Hoka Clifton(RETIRED) Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.31 | 0.00 | 0.00 | 0.00 | 20.31 |
| WORK(OUT|WEDNESDAY
1.75 mile warm
12X(4 min on/3 min off)
5:22 for the on section.
6:52 for the off section
.31 for cooldown.
Nice rust buster workout. First since the Ogden Marathon. Legs were fatigued at the end and most likely will be really heavy tomorrow. Need to hydrate and recover and build from this.
PM
4.10 miles on the Tready
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| GOMeb Speed 3 Black Miles: 20.31 |
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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 |
| 10 mile recovery run on the trails with the Cookie Monster.
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| Nike WildHorse Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Sleep in Day. Treadmill run
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| GORUN 5 Night Owl Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.01 | 0.00 | 0.00 | 0.00 | 20.01 |
| 20 mile Jaunt around Ogden with Dave. Ended the run with dipping the legs in the Ogden River.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| Malan's Basin climb with Dave and Riley. Hit 30:13 which is 17 minutes off the last time I went up. Next time goal is sub 29:30; then sub 29.
PM
5.20 miles on the tready at work
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| Nike WildHorse Miles: 15.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Easy miles with Jared out in Davis county.
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| GoRun Ultra Road Orange Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.44 | 0.00 | 0.00 | 0.00 | 20.44 |
| 5:22 for the ON section
7:02 for the OFF section
12X(4 min on/3 min off)
PM
4.10 miles on the Tready at work
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| GoMeb Razor Green(RETIRED) Miles: 20.44 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Davis County North with Dave and Riley
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| GORUN 5 Night Owl Miles: 10.41 |
| |
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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 |
| Treadmill Run at home
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|
| | Race: |
Pleasant View 5K 2017 (3.1 Miles) 00:15:20, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Race splits
5:07; 4:50; 5:06
3 seconds off of a PR in the middle of marathon training. Pretty happy with the effort since this was my first 5K in almost a year!
Warmed for a little over 4 miles
Cooled for 3.3 miles
|
| GoMeb Speed 3 Boston 2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.41 | 0.00 | 0.00 | 0.00 | 17.41 |
| Big group on the trails this morning. Ran wheeler canyon up to snow basin then came down ice box canyon.
Way fun run. Pulled my muscle in my groin again. Almost put me to a walk on the downhill. Hopefully I can losen it up and be good for some summer training.
PM
4.10 miles on the treadmill at work.
Thinking that my groin pull actually isnt a muscle pull at all. Thinking its more of a pinched nerve. All the symptoms point in that direction, more investigation to come.
|
| Nike WildHorse Miles: 13.30 | GORUN 5 Night Owl Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Canal Rd. with Jonny boy
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| Hoka Clifton(RETIRED) Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.21 | 0.00 | 0.00 | 0.00 | 20.21 |
| WORKOUT|WEDNESDAY
Warmup with Dave from Smiths
Workout today was 8X(5 min/1K off) 5 minutes at -10 MRE(Marathon Race Effort).
If my workout was going to feel like my warm up I most likely would've bagged it and ran easy.
Halfway through my first set I started feeling great and was about 6+ seconds faster than previous weeks.
Overall workout was phenomonal. Average 5:16 pace for the 5 min portion and 6:56 pace for the 1K portion.
Probably one of the better workouts that I have done.
PM
5.71 miles with Matty and Taylor in Ogden.
|
| GoSpeed 2 USA Miles: 14.50 | GORUN 5 Night Owl Miles: 5.71 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Recovery run on the treadmill.
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| GoMeb Razor Green(RETIRED) Miles: 10.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| ANother tready run. Legs are pretty exhausted.
|
| Hoka Clifton(RETIRED) Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Resting the groin.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.51 | 0.00 | 0.00 | 0.00 | 10.51 |
| Ran some hill segments in North Ogden. Way hot morning, temps were in the 90s by the time I got out. Nice cold shower when I got home.
|
| LunarGlide (RETIRED) Miles: 10.51 |
| |
|
| | Race: |
Cherry Days 5K 2017 (3.1 Miles) 00:15:40, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.72 | 0.00 | 0.00 | 0.00 | 16.72 |
| CHERRY DAYS 5K
North Ogden Annual Cherry Days race.
Showed up nice and early and started to warmup. Noticed that it was quite warm, also noticed that there was a headwind from the East so knowing that helped for a little strategy for the first mile at least.
3.20 mile warm with 4X20 second strides, 1 minute @ race effort.
Got to the start line and there was a good mix of highschool kids that I didnt recognize. So competition wise I didnt know how it was going to be. Jake Lee was there so I knew it was going to be a race. He is fit right now and I barely got him in the Pleasant View race.
Went out in the first mile pretty conservative around 5:20 pace or so. Had a couple highschool kids in front but stayed relaxed knowing there was a headwind and also a 130+ climb coming up as well. Started the climb and within 20 seconds into the hill I was in first place. I hit the first mile in 5:29 which was 10 seconds slower than I normally hit on that hill. Going into mile 2, looked back and Jake was still there about 5 secoonds back. I started feeling good and rolled with the hills on fruitland and came through mile 2 at 4:57 by now I got a little bigger gap and kept the same effort and came through mile 3 in 4:59 and kicked intot the finish around 4:45 pace. Jake was about 10 seconds back or so.
Fun race, glad to keep the win streak alive.
Ran back and ran Jaerdy in. Way proud of him he ran 25:30 and that was a couple minute PR for him. Ran back again and ran in with Mr. Grady and Nikki. Grady was super cute running with my Ogden Marathon bib on. Always a fun race and glad to spend the morning with family.
PM
8.40 miles on the tready while the kids and Nikki napped.
|
| GOMeb RIO Miles: 5.10 | Adidas Supernova Miles: 8.40 | GoMeb Razor Green(RETIRED) Miles: 3.22 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Layton trails with Riley. Way warm up, but cool trails to run on.
|
| Nike WildHorse Miles: 9.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.41 | 0.00 | 0.00 | 0.00 | 15.41 |
| Trails above Mt. Ogden golf course with Bret, Riley and Colby.
PM
Tready at work
|
| Nike WildHorse Miles: 15.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.31 | 0.00 | 0.00 | 0.00 | 11.31 |
| To the elk and back
|
| Adidas Supernova Miles: 11.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 0.00 | 0.00 | 0.00 | 21.40 |
| Ben Lomand to Willard then to Grizzly Peak with Bret, Riley and Colton. Awesome lake behind Willard and natural spring with amazing drinking water. Awesome way to start a Saturday morning.
|
| Nike WildHorse Miles: 21.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.12 | 0.00 | 0.00 | 0.00 | 15.12 |
| East Layton miles with Toby, Jared and Riley
PM
Layton loop 5.10 miles in 90 degrees
|
| LunarGlide (RETIRED) Miles: 15.12 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| DC loop with Jared
|
| LunarGlide (RETIRED) Miles: 10.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| AM
Warm; 8X2k with 1K jog
pace for the 2K was 5:20; 1K was 6:58
Had a solid pace going until valley drive. Headwind took me for a loop and lost pace
avg 5:39 for the last 2 sets.
PM
3.14 shakeout miles on the canal
|
| GoSpeed 2 USA Miles: 17.10 | Nike WildHorse Miles: 3.14 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Solo run in East Layton. Dave was a no show. Did the recovery route.
Legs felt somewhat heavy but ran well. 7:11 avg/pace
|
| LunarGlide (RETIRED) Miles: 10.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Sleep in Day. Treadmill run
|
| Hoka Clifton(RETIRED) Miles: 10.41 |
| |
|
| | Race: |
Draper Days 5K 2017 (3.11 Miles) 00:15:52, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.22 | 0.00 | 0.00 | 0.00 | 13.22 |
| 3.11 mile warm with Strides
Race
Not much to say. Legs just didnt have it today. Went out at 4:57 first mile, gradual uphill, felt fine. 2nd mile was gradual down and I just didnt have the turnover like I wanted, went 5:03. 3rd mile breathing was just off, got a pain in the middle of my chest, almost felt like a sideache. It altered my breathing pretty good, went 5:23 which shouldnt have happened. With the last mile I should've been closer to 5:10 or so.
7 mile cooldown with Riley, Sariah and Merilee.
|
| GOMeb RIO Miles: 3.11 | LunarGlide (RETIRED) Miles: 10.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| This run was done on July 23rd. Wanted the miles to match with my strava.
Easy 30 on the tready
|
| LunarGlide (RETIRED) Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.02 | 0.00 | 0.00 | 0.00 | 18.02 |
| Wheeler Canyon loop with Colton, Riley, Dave, and Jared.
Nice push for the trails, we ended sub 8 min.pace with 2K vert.
Broke out some Hoka SpeedGoat 2s, and they were phenominal. Solid trail shoe. Thinking I will rotate between the Hoka and the Nike. Good fun today.
PM
4.80 miles on the tready at work
|
| Speed Goat 2 Miles: 18.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.21 | 0.00 | 0.00 | 0.00 | 11.21 |
| Davis County run with Dave, Jason and Jared. Layton Parkway loop
|
| LunarGlide (RETIRED) Miles: 11.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.02 | 0.00 | 0.00 | 0.00 | 21.02 |
| Workout|Wednesday
3K warm
6X3K with 1K recovery
3K repeats were @ 5:21 min/mile; 1K off was @ 6:50 min/mile
.21K cool
Workout went very well, very happy with the results. Starting out at 5:10am it was 81 degrees.
So I am glad that the body responded well to the heat. Feeling stronger every week. Gunning for the TOU half Marathon. Would love to go under 1:07 there.
PM
4.10 tready run at work
|
| GoMeb Razor Green(RETIRED) Miles: 21.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.52 | 0.00 | 0.00 | 0.00 | 13.52 |
| Recovery run on the trails with the cookie monster in Layton, Fernwood Trails.
Hate, hate, hate recovery days. Legs feel like crap regardless of the pace that is ran.
PM
4 miles on the tready at work
|
| Speed Goat 2 Miles: 13.52 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.71 | 0.00 | 0.00 | 0.00 | 10.71 |
| 6 mile warm; 5X8 second hill sprints; 30 min cooldown
|
| LunarGlide (RETIRED) Miles: 10.71 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
| Attempted long run and bailed. Got 80 minutes in and just had no energy. Going to do this run on Monday.
|
| LunarGlide (RETIRED) Miles: 11.51 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.84 | 0.00 | 0.00 | 0.00 | 21.84 |
| Finally got Saturdays long in today. Felt really good for the most part, got a little hot towards the end. BUt I found a drinking fountain and dumped water all over my body which helped me finish my run at decent pace.
avg pace 6:49 min/miles
|
| LunarGlide (RETIRED) Miles: 21.84 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Solo, bono in Davis County today. Run was awesome with a lite drizzle the entire run. I will take that in July.
|
| LunarGlide (RETIRED) Miles: 10.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.95 | 0.00 | 0.00 | 0.00 | 16.95 |
| 1.50 mile warm
10 mile tempo run @ 5:36 min/miles
1.25 cool
Felt really good today and relaxed. Not going to lie I am a little shocked because of my Monday long run. Good sign for things to come.
PM
4.20 miles on the tready at work
|
| GoMeb Razor Green(RETIRED) Miles: 16.95 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Recovery run through Ogden and Riverdale with Jared and Jon Coyle
|
| LunarGlide (RETIRED) Miles: 11.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.21 | 0.00 | 0.00 | 0.00 | 11.21 |
| 6 mile progression warm
5X8 second hill sprints with 2 min walkabout
30 minute cooldown
|
| LunarGlide (RETIRED) Miles: 11.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.01 | 0.00 | 0.00 | 0.00 | 18.01 |
| 7 mile warm
8 mile tempo @ around 5:40 pace
Didnt feel the best today. Legs felt zapped for some reason.
3 mile cooldown
|
| GoMeb Razor Green(RETIRED) Miles: 18.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| AM
12 miles with Jason, Dave, Riley and Jared
PM
4.10 miles on the treadmill at work
|
| LunarGlide (RETIRED) Miles: 16.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| Easy miles in East Layton with Jared.
Legs feel tired for some reason. Need to start hydrating more after my second run of the day.
Had a fun time last night watching all the kids do sprints in the backyard. All of them were so fun to watch. Little Lyla needs to work on her form a bit, but I think she has plenty of time to improve. ;-}
|
| Hoka Clifton(RETIRED) Miles: 10.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.41 | 0.00 | 0.00 | 0.00 | 21.41 |
| 3k warm with strides
5X4k with 1K rest.
4k repeats @ 5:22 min/mile average
1k rest @ 6:48 min/mile average
Headwind down Valley Drive was insane. I really need to quit going down that road. need to find an alternate route. Sucks the life out of ya and you can't get going well again. Something to plan next week.
PM
4 miles on the tready
|
| GOMeb Speed 3 Black Miles: 21.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Recovery miles on the 31st parkway
|
| GoRun Ultra Road Orange Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Sleep in day. Legs felt beat so I skipped the hill repeats.
|
| LunarGlide (RETIRED) Miles: 10.50 |
| |
|
| | Race: |
South Weber 5K (3.1 Miles) 00:15:55, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.75 | 0.00 | 0.00 | 0.00 | 23.75 |
| AM
Met Riley at his place and headed over to the South Weber Park. We warmed up just about 10 miles then I jumped into the South Weber 5K. Ran 15:55 for the 5K with splits of 5:03; 5:00 and 5:18. Shut it down the last mile with about a quarter left in the race.
Cooled for a little over 5 miles and called it a morning.
17.31
PM
Skyline trail heading south from the North Ogden Divide with Riley. Legs were extremely tired and beat. Shattered my iphone while running, thats what I get for being clumsy on the trails.
6.45
|
| GORUN 5 Night Owl Miles: 17.30 | Speed Goat 2 Miles: 6.45 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.11 | 0.00 | 0.00 | 0.00 | 17.11 |
| Nice half mary to start the weekday off right with Ken, Dave and Riley.
PM
4 miles on the tready at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| Golf course loop with Jared and Jason from Kent's in Davis County
|
| LunarGlide (RETIRED) Miles: 11.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.45 | 0.00 | 0.00 | 0.00 | 19.45 |
| Original Aerobic builder route with Manny, Ken, Colton, Denver and Matty. Colton and I did 4 miles with the guys then added 11 more together.
avg pace 7:15 min/miles
PM
4.10 miles on the treadmill at work
|
| LunarGlide (RETIRED) Miles: 19.45 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| Nice easy slow run up on the trails north of 12th street with Riley.
|
| Speed Goat 2 Miles: 10.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
| 6 mile progression starting from 7:50 pace to 5:50 pace
7X8 second hill sprints with 2 minute walk/jog to full recovery
2.60 mile cool
Did this run up in Lava Hot Springs Idaho. Beautiful small town and weather
|
| GORUN 5 Night Owl Miles: 10.61 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
| Monte Cristo run
2 mile warm up from the dirt parking lot. Started an 11 mile progression. Went 6:09 down to the last 3 miles around 5 flat.
2 mile cooldown
Awesome morning run
|
| LunarGlide (RETIRED) Miles: 15.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.31 | 0.00 | 0.00 | 0.00 | 15.31 |
| Aerobic Builder loop extended with Dave, Riley and Colton.
Had Jared, Ken, Matty, and Denver for the first bit as well.
|
| LunarGlide (RETIRED) Miles: 15.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 10.81 |
| Tready Run at home.
|
| LunarGlide (RETIRED) Miles: 10.81 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| WORKOUT|WEDNESDAY
2.1 mile warm
4X5K with 1K recovery.
average pace for 5K effort was 5:20 min/miles
1.7 mile cooldown
|
| GoMeb Razor Green(RETIRED) Miles: 18.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
| Fernwood trails with Dave, John Coyle, Riley and Jared.
PM
5 miles easy in Layton
|
| Speed Goat 2 Miles: 15.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Tired legs in North Ogden. Ditched hill sprints.
|
| LunarGlide (RETIRED) Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.01 | 0.00 | 0.00 | 0.00 | 20.01 |
| 3.90 mile warm
13 mile tempo @ 5:34 min/miles
3.10 mile cool.
Today felt alot harder than it should've. But to nail the workout at a 2 second average faster than my 10 mile is great to see especially at the end of a 90 mile week.
|
| LunarGlide (RETIRED) Miles: 20.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.42 | 0.00 | 0.00 | 0.00 | 13.42 |
| Easy run from Kents with Riley, Dave, Jared, Jason and Jake.
|
| LunarGlide (RETIRED) Miles: 13.42 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.31 | 0.00 | 0.00 | 0.00 | 16.31 |
| 6 miles easy; 8 mile progression Tempo; 2.3 mile cooldown
Splits for progression- 5:56; 5:52; 5:41; 5:26; 5:26; 5:17; 5:18; 5:10
|
| GORUN 5 Night Owl Miles: 16.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Nice easy recovery run with Dave from Kneaders in Ogden.
|
| GoRun Ultra Road Orange Miles: 10.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| Easy trails today. Started at 29th street trailhead, made our way to bues then ran back. Taking it easy the rest of the day and tomorrow. Hoping to run well on Saturday.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles easy on the Tready. Race day tomorrow.
|
| LunarGlide (RETIRED) Miles: 4.10 |
| |
|
| | Race: |
Top of Utah Half Marathon 2017 (13.1 Miles) 01:09:17, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| TOP OF UTAH HALF MARATHON
2.4 mile warm with 3X20 second strides
RACE
Pretty deep field today. Aaron Fletcher, Riley, Bryant, Jason, Fritz, Nate, Myself. Probably the most stacked race of the year other than the upcoming St. George Marathon.
Gun went off and there was a group of 7 of us through the first mile. I came through around 5:06 and felt way comfortable. Thinking that going out a little slower was a little better to do.
Settled into a pace and hit the first 7 miles yo-yoing back in forth with Nate and Fritz.
Splits were 5:08; 5:05; 5:10; 5:01; 5:01; 5:03.
To be honest the pace actually seemed pretty difficult leg wise. Breathing was on, felt relaxed, legs just didnt have the pop in them that I wanted or expected. The downhill I think saved a disasterous race. Once the race leveled a bit the splits slowly started to go in the wrong the direction.
5:12; 5:25; 5:26; 5:35; 5:54; 5:33
The 5:54 split came at the time I gave up on the race. I knew I wasn't going to catch Fritz, I looked back and didn't see a soul insight. Also 6th place, first out of the money. BOOM! Motivation out the door!
Took the last mile with ease as well and came in a little over 1:09.
Disappointed for sure. Thought I could roll a 1:07 or so but..... I also haven't done any speed work at all since April. I have been doing long intervals around 5:20 pace and body is ready for a marathon.
1.7 mile cool
|
| GOMeb RIO Miles: 13.10 | GoRun Ultra Road Orange Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Parker Drive off of 31st street.
Big group Jon, Bret, Riley, Dave, Ken, Denver and Jared.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
| Solo run in North Ogden. Canal Rd to Pleasant View. Stomach wasn't feeling that great today for some reason. Started feeling better around 6 miles in, once the body felt like it was finally awake.
|
| Hoka Clifton(RETIRED) Miles: 10.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| Wheeler canyon run with Dave, Jason and Riley
https://www.strava.com/activities/1159691913
Pretty dang funny run!
|
| Speed Goat 2 Miles: 11.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Treadmill run at home. Watched GOLD. Pretty interesting movie.
|
| LunarGlide (RETIRED) Miles: 10.61 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 10.81 |
| Sleep in Day, Treadmill run at home
|
| LunarGlide (RETIRED) Miles: 10.81 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy treadmill run
|
| LunarGlide (RETIRED) Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| 8.6 mile progression on the canal
PM
4.1 mile loop to Big Rock with Ken and Riley
|
| Speed Goat 2 Miles: 12.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 10.81 |
| 8 miles easy with Jared and then added on around Kent's to make it almost 11 for the morning.
|
| GoRun Ultra Road Orange Miles: 10.81 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 0.00 | 0.00 | 0.00 | 19.30 |
| 1.9 mile warm up with Jon
WORKOUT|WEDNESDAY
4X5K @ 5:16 avg/mile
Felt really solid for the first three sets. Last set was a struggle to hold pace at 5:25. But overall really happy with the effort and should benefit greatly from this workout
3.1 mile slow jog back home
|
| GOMeb Speed 3 Black Miles: 19.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| Easy recovery run with Jon and the canal rd.
|
| Hoka Clifton(RETIRED) Miles: 8.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
| Sleep in Day: Treadmill
| |
| |
|
| | Race: |
The Classic Race (6.3 Miles) 00:33:32, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| 8.3 miles warm and cool
6.30 miles race
|
| GoMeb Speed 3 Boston 2 Miles: 6.30 | LunarGlide (RETIRED) Miles: 8.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Easy run with Riley in Davis County
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
| Out and back on the Canal rd with Dave and some with Jon.
|
| Hoka Clifton(RETIRED) Miles: 11.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
| Long run with Riley. Had no energy so I bailed on my workout
|
| Razors Team Color Miles: 15.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy 30 on the treadmill
|
| Nike FlyKnit Racer Miles: 4.20 |
| |
|
| | Race: |
Top of Utah Marathon 2017 (26.3 Miles) 02:29:55, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.30 | 0.00 | 0.00 | 0.00 | 26.30 |
| 18 mile tempo @ 5:32 pace
8.30 miles @ 6:00-6:15 pace
|
| Nike FlyKnit Racer Miles: 26.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.01 | 0.00 | 0.00 | 0.00 | 14.01 |
| Loop around South Ogden and Ogden with Jon, Ken and Riley
PM
Tready at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Rainy, Windy, Cold Tuesday run out in the DC.
Dave showed then bailed 4 minutes in because he was too cold.
Jared and Jason did the southh route from Kent's with me.
|
| LunarGlide (RETIRED) Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
| Colwater Canyon trail climb workout. Effort roughly 34 minutes at threshold climbing pace.
Took 4 course records so the workout went well.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| 9 guys this morning to start our run.
Met at the riverdale parkway and looped through the getto of Ogden.
Dave woke some homeless dude up and yelled blow me to him.
Pretty funny stuff.
|
| Razors Team Color Miles: 10.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Easy day on the tready. Legs are feeling a little sore due to the trail run on Wednesday. Weird!
|
| GORUN 5 Night Owl Miles: 10.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy 30 on the tready before heading to work
|
| GoMeb Razor Green(RETIRED) Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| Stazza's 20K shunts
Average pace for the 10K on portion was 5:15 min/miles
Average pace for the 10K off portion was 6:25 min/miles
felt good for the most part. Was supposed to be around 5:40ish pace for the off portion but just didnt have it in me for some reason.
|
| Razors Team Color Miles: 13.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Nine guys out this morning for a run. Good to see everyone. Did the old monroe route. Legs are super heavy from yesterdays workout. Almost time to taper for the big race!
Double
TM at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.11 | 0.00 | 0.00 | 0.00 | 9.11 |
| Cold miles with Jared. Balmy 35 degrees out
|
| Hoka Clifton(RETIRED) Miles: 9.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
| 2 mile warm
8 mile tempo @ 5:29 pace or +10 RDE(race day effort)
2 mile cool
Felt really good today, my down hill running form is garbage, need to get a massage so I can feel like I can extend, that will help lengthen my stride, spend less energy.
|
| Razors Team Color Miles: 12.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Davis County North with Jared, Dave and Riley.
|
| Razors Team Color Miles: 10.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Cut the run short. Slept in a little too long. Was going to double this afternoon but I figure since the marathon is next week it will be better to rest then over do it.
|
| Hoka Clifton(RETIRED) Miles: 6.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 2.5 mile warm
4 mile tempo @5:07 avg/miles Splits- 5:08; 5:10; 5:04; 5:06
4 mile cool
|
| Nike FlyKnit Racer Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.22 | 0.00 | 0.00 | 0.00 | 9.22 |
| Legs are feeling good. Finally really getting excited for the ST G marathon this week. Hoping and praying for a PR.
avg pace 6:54 min/miles
|
| Hoka Clifton(RETIRED) Miles: 9.22 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 mile warm; 2 mile pickup; 2 mile cool
|
| Razors Team Color Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Run through Central Ogden
|
| GoRun Ultra Road Orange Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| 3 miles easy; 6X30 second strides(equal distance recovery)short cool
|
| Nike Flyknit Racer Colors Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| Loops around the condo
|
| GORUN 5 Night Owl Miles: 2.10 |
| |
|
| | Race: |
St. George Marathon 2017 (26.3 Miles) 02:26:28, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.30 | 0.00 | 0.00 | 0.00 | 26.30 |
| First 7 miles was around 5:18 pace
Came through half way at 5:35 pace
and came into the finish with a time of 2:26:30. Maybe a slight negative split in the race.
Felt like garbage the entire run. Fought tooth and nail not to drop out of my first STG. But gutted it out and even though its not my best time at least its another STG under 2:30.
|
| Nike Flyknit Racer Colors Miles: 26.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Mesquite loop from condo
|
| Razors Team Color Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Tready
|
| Hoka Clifton(RETIRED) Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Loop in North Ogden with Taylor and Jon
|
| Hoka Clifton(RETIRED) Miles: 8.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.71 | 0.00 | 0.00 | 0.00 | 8.71 |
| Easy loop in Pleasant View with Jon. Legs and hips are trashed still. Bummer........
|
| GoRun Ultra Road Orange Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Evening Tready Miles
|
| GoRun Ultra Road Orange Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Out and back from the office to the rail trail
avg pace 6:59min/miles
|
| LunarGlide (RETIRED) Miles: 10.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| Easy miles in South Weber from Riley's house with Riley, Jared, Dave and John Coyle.
|
| Razors Team Color Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Treadmill at home |
| LunarGlide (RETIRED) Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Treadmill at home |
| GoRun Ultra Road Orange Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.41 | 0.00 | 0.00 | 0.00 | 14.41 |
| Early morning run with Ken, Dave and Riley. Met at Smith's off of 42nd and did the usual Monday route down to Ogden.
PM
4.10 miles on the Tready at work
|
| Razors Team Color Miles: 14.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.41 | 0.00 | 0.00 | 0.00 | 11.41 |
| Nice 60 degree plus day out on the Rail Trail from work.
Felt really good today. 6:43 min/miles
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.61 | 0.00 | 0.00 | 0.00 | 12.61 |
| Easy around the tempo and hospital loop with Coyle, Ken, Riley, Jared and Dave.
PM
4.10 miles on the treadmill at work
|
| Razors Team Color Miles: 12.61 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| Run around Davis County with Dave and Riley
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
| Easy trails into cold water canyon |
| Speed Goat 2 Miles: 10.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
| Treadmill |
| Hoka Clifton(RETIRED) Miles: 10.61 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Tready
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
| Ogden Parkway with a solid group of guys.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.21 | 0.00 | 0.00 | 0.00 | 12.21 |
| PM
5.2 miles; Treadmill at work
PMM
7 miles on the trails above my house
|
| Speed Goat 2 Miles: 7.01 | Razors Team Color Miles: 5.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.22 | 0.00 | 0.00 | 0.00 | 12.22 |
| AM
8 miles with Jared on the railtrail in Clearfield
PM
4.11 treadmill miles at work
|
| Hoka Clifton(RETIRED) Miles: 12.22 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.11 | 0.00 | 0.00 | 0.00 | 15.11 |
| Looped north down to the rail trail from the office. 64 degress out felt fantastic for a run. I could take this weather all of November.
PM
4.30 miles on the treadmill at home |
| UA Orange Miles: 10.81 | GoRun Ultra Road Orange Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Sleep in day- Treadmill PM 4.50 miles on the trails above my house |
| GoRun Ultra Road Orange Miles: 10.60 | Speed Goat 2 Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.65 | 0.00 | 0.00 | 0.00 | 17.65 |
| AM Met Riley and Jake at the pond. Riley warmed 5 miles with us and then Jake and I proceeded to run the Aerobic builder route. Beautiful morning for a run. PM 4.30 miles on the treadmill while watching American Horror Story |
| UA Orange Miles: 4.30 | LunarGlide 7(RETIRED) Miles: 13.35 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.21 | 0.00 | 0.00 | 0.00 | 14.21 |
| AM
10 miles with Riley, Jared and Jake. Great weather this morning. Loving the morning temps in the 30s. Could run in that all year around. Took a basketball coaching job at Ben Lomand. Tryouts today, should be fun.
PM
4.20 miles on the tready at work
|
| LunarGlide 7(RETIRED) Miles: 14.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.03 | 0.00 | 0.00 | 0.00 | 10.03 |
| AM
Run with Jason and Jared from Kent's Market in Clearfield.
|
| LunarGlide 7(RETIRED) Miles: 10.03 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| AM
Slept in. Had to run on the treadmill at work.
PM
7.10 miles on the treadmill at work
|
| LunarGlide 7(RETIRED) Miles: 14.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.21 | 0.00 | 0.00 | 0.00 | 14.21 |
| AM
DC run with Jared
PM
Tready at home
|
| Hoka Clifton(RETIRED) Miles: 4.20 | LunarGlide 7(RETIRED) Miles: 10.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Tready Run
|
| LunarGlide 7(RETIRED) Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.01 | 0.00 | 0.00 | 0.00 | 16.01 |
| Canal rd with Ken. Did a little pickup, nothing to crazy. Averaged around 6:10 pace for 4 miles or so.
|
| LunarGlide 7(RETIRED) Miles: 16.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Tready Run.
Retiring the Hoka Clifton’s today. Great shoe. Got a little over 500 miles on them. Definitely will get another pair down the line. But now its time to burn through some shoes in my closet.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.22 | 0.00 | 0.00 | 0.00 | 15.22 |
| AM
10.12 miles with a nice solid group of guys.
avg pace 7:25 min/miles
PM
5.10 miles at home
|
| LunarGlide 7(RETIRED) Miles: 15.22 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.31 | 0.00 | 0.00 | 0.00 | 14.31 |
| AM
10 miles Jared and Dave in Davis County
PM
4.3 miles on the treadmill before practice
|
| LunarGlide 7(RETIRED) Miles: 14.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.05 | 0.00 | 0.00 | 0.00 | 15.05 |
| AM
Nice loop out West with Jared and Dave. Warmed with Ken, Jason, Riley and John before they did there workout.
PM
4.30 miles on the tready at work
|
| LunarGlide 7(RETIRED) Miles: 15.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| PM
Treadmill run with about 5K under just under 6 min/pace.
avg pace 6:36 min/miles
|
| LunarGlide 7(RETIRED) Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.22 | 0.00 | 0.00 | 0.00 | 16.22 |
| Coldwater loop with Colton
PM
7.2 miles on the tread
|
| UA Orange Miles: 7.20 | Speed Goat 2 Miles: 9.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 2 mile warm
6X1 mile with 3 min jog @ 9 mph
Mile repeats were from 6 min/pace down to 5:27 pace.
Will gradually increase workouts until I’m down to 5 min/pace
|
| LunarGlide 7(RETIRED) Miles: 12.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.61 | 0.00 | 0.00 | 0.00 | 15.61 |
| AM
Easy mileage with Riley, Jake and Jared in Davis county from Kent's Market.
PM
5.10 miles on the treadmill at home
|
| UA Orange Miles: 5.10 | LunarGlide 7(RETIRED) Miles: 10.51 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.81 | 0.00 | 0.00 | 0.00 | 11.81 |
| AM
11.8 miles out west off of 31st street. Ran with Dave, Jared and Riley
|
| LunarGlide 7(RETIRED) Miles: 11.81 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.23 | 0.00 | 0.00 | 0.00 | 16.23 |
| AM
Run with John, Dave, Jared and Jake. Layton Parkway route.
PM
Treadmill miles at home
|
| UA Orange Miles: 11.13 | LunarGlide 7(RETIRED) Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| AM
North Ogden and Canal with Dave
PM
Big rock run with Jaerdan, he killed it, proud father moment
|
| Speed Goat 2 Miles: 4.60 | LunarGlide 7(RETIRED) Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| AM
Parkway heading south with Dave
PM
Parkway heading north from striders
|
| GoRun Ultra Road Orange Miles: 11.10 | LunarGlide 7(RETIRED) Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 4 mile warm
20 minute tempo @ 5:27
5 min jog
3 minutes @ 5:15 pace
3 min jog
2 minutes @ 5:08 pace
2 min jog
1 minute @ 5:00 pace
10 minute cooldown
|
| LunarGlide 7(RETIRED) Miles: 12.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.81 | 0.00 | 0.00 | 0.00 | 15.81 |
| AM
10.71 miles with Dave, Ken, Riley and Colby. 59 degrees this morning felt awesome! Short sleeves and shorts. Probably the last time that will happen this year but I will take it for being the 27th of November.
PM
5.10 miles on the treadmill at home
|
| UA Orange Miles: 5.10 | LunarGlide 7(RETIRED) Miles: 10.71 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Tready run during lunch break at work
|
| LunarGlide 7(RETIRED) Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Tready run at home
|
| LunarGlide 7(RETIRED) Miles: 10.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Treadmill run at work; enjoying the down week
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Tready
|
| LunarGlide 7(RETIRED) Miles: 10.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Tready
6:53 avg
|
| LunarGlide 7(RETIRED) Miles: 12.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM
13 miles in the some good snow and some icy roads. First snow run of the season was epic, now it sucks! Summer you coming back soon???
|
| LunarGlide 7(RETIRED) Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.51 | 0.00 | 0.00 | 0.00 | 15.51 |
| AM
10 miles with Jason and Jake in Davis
PM
treadmill at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| west haven in the morning
PM
treadmill at home
|
| UA Orange Miles: 4.20 | LunarGlide 7(RETIRED) Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| ogden with kenny g
|
| LunarGlide 7(RETIRED) Miles: 11.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Tready run again at home.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Tready run while watching the curse of oak island.
decided to throw in 3X2 mile starting @ 6 min pace and working down to 5:30 pace. Then added 5X1 min strides @ 5 min/effort. Cooled down to 14 miles
|
| LunarGlide 7(RETIRED) Miles: 14.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Freezing fog and beard cicles. Nice way to start out the day.
Finished the run with 6X30 second strides
PM
4.10 miles on the tready at home
|
| LunarGlide 7(RETIRED) Miles: 16.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| PM
6.20 miles on the treadmill @ work.
|
| LunarGlide 7(RETIRED) Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM
Nice run around Ogden with Colton and Dave. 22 degrees actually felt pretty awesome today. Great run.
|
| LunarGlide 7(RETIRED) Miles: 11.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.70 | 0.00 | 0.00 | 0.00 | 15.70 |
| AM
10.10 on the treadmill at work
PM
5.60 on the treadmill at home
|
| UA Orange Miles: 5.60 | LunarGlide 7(RETIRED) Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| AM
6.6 on the tready with 6X30 second strides
PM
8.6 miles on the tready
|
| UA Orange Miles: 8.60 | LunarGlide 7(RETIRED) Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Tready run at home
|
| LunarGlide 7(RETIRED) Miles: 13.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick. Vomiting and achy
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovering from being sick.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM
7.4 miles on the treadmill @ work. Hopefully will be able to sneak in another run tonight.
|
| LunarGlide 7(RETIRED) Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| PM
Feeling better. Almost got 400 hundo on the LunarGlides, that means some new shoes coming my way.
PMM
5.30 miles on the Tready at home watching the Jazz game.
|
| UA Orange Miles: 5.30 | LunarGlide 7(RETIRED) Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| AM
Treadmill @ Work.
Just retired the LunarGlide 7. Phenomanal shoe if you ask me. A little over 400 miles. Firm yet responsive feel. I will definitely give another pair a go. Here's to the LunarGlide 8 Olympic Edition.
PM
5.10 miles on the tready
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM
30 minute warm; 12X1 min @ 4:58 pace w/1min @ 6:40 pace; 30 min cool
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| AM
Christmas Eve run up Malan’s
PM
Treadmill run @ home
|
| Speed Goat 2 Miles: 4.50 | LunarGlide 8 OC Miles: 10.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| Treadmill @ home
|
| LunarGlide 8 OC Miles: 10.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM
Great run with the Cookie Monster in south ogden. Broke out some new adidas and they are fantastic. I can tell that this is a start to a beautiful relationship.
PM
5.20 miles on the Tready @ work
|
| Adidas UltraBoost ST Miles: 15.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| AM
10 miles with Jared and Dave in East Layton. Just if winter will stay in the 20s for the morning then I will be happy runner. First race of the 2018 is going to be a 10K in STG. Work will start next week. Give me about 9 weeks or so to train, hopefully I will get some speed back in the legs and redeem myself from this garbage year of racing.
PM
5.10 miles on the treadmill @ work
|
| Adidas UltraBoost ST Miles: 15.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.53 | 0.00 | 0.00 | 0.00 | 15.53 |
| AM
4.70 mile warm
18X1 minute w/1 minute recovery. Average pace around 5:10 min/miles
5 mile cooldown
|
| LunarGlide 8 OC Miles: 15.53 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.23 | 0.00 | 0.00 | 0.00 | 16.23 |
| Hills of North Ogden and Pleasant View with Ken and Riley
|
| UA Orange Miles: 4.20 | Adidas UltraBoost ST Miles: 12.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4049.66 | 26.20 | 13.14 | 0.00 | 4089.00 |
|
| Nike WildHorse Miles: 190.26 | UA Orange Miles: 376.07 | Adidas Supernova Miles: 412.00 | GORUN Reds Miles: 60.64 | GoSpeed 2 USA Miles: 89.51 | Hoka Clifton(RETIRED) Miles: 319.28 | GoMeb Speed 3 Boston Miles: 28.10 | GoMeb Speed 3 Boston 2 Miles: 73.07 | GoRun Ultra Green Miles: 156.10 | SKECHERS GOmeb Speed 3 # 2 Miles: 20.50 | GoStrada 2 Miles: 11.40 | GoMeb Razor Miles: 174.48 | GoRun Ultra Road Orange Miles: 219.13 | GOMeb Speed 3 Black Miles: 130.67 | GoMeb Razor Green(RETIRED) Miles: 190.74 | GORUN 5 Night Owl Miles: 166.50 | LunarGlide (RETIRED) Miles: 358.48 | GOMeb RIO Miles: 21.31 | Speed Goat 2 Miles: 143.86 | Razors Team Color Miles: 117.31 | Nike FlyKnit Racer Miles: 41.00 | Nike Flyknit Racer Colors Miles: 31.00 | LunarGlide 7(RETIRED) Miles: 393.27 | LunarGlide 8 OC Miles: 36.83 | Adidas UltraBoost ST Miles: 42.41 |
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