Elite Jogging For Dummies

July 2010

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Location:

Salt Lake City,UT,USA

Member Since:

Jul 23, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).


Short-Term Running Goals:

Compress six months of marathon training into six weeks.

Long-Term Running Goals:

Stay curious.

Personal:

I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
71.800.000.000.002.5074.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.300.000.000.000.005.30

This morning a group of four of us drove up to Park City to run on the trail with Dr. Bruce.  It was a long way to go for five miles of running, but it was a gorgeous morning with some awesome single track that took us into Thaynes Canyon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

I swam a mile at Steiner. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

We headed up to Bear Lake for a weekend at the Cabin.  I finally accessed a trail system that I had my eye on for a long time.  The area is called Richardson Canyon, the trails are primarily snowmobile/ATV trails, but early in the morning it's amazing, unoccupied, rolling double track that seems to go on forever. I was only out for an hour and a half just kind of scoping things out, but I can't wait to go back. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Planned morning run foiled by early departure plans. Happy Birthday to my little guy Jack, who is 3 years old.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Eight miles on the newschool route, out to 1300 So. and back.  Just trying to burn off some of the overconsumption of a long weekend away. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I rode 22 miles on the bike, from home up to the Pinecrest turnaround in Emigration Canyon.  It was very windy at the start but the winds calmed as I got further up the canyon. Next time I'm going to shoot to get up to the top of Little Mountain, but it may mean transporting my bike by car over to the canyon to save time. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

Out of bed at 4:30 am, met up with the insane water bozos at 5am, drove up to East Canyon and began the open water swim at about 5:50.  After about a mile of swimming, we enjoyed the sunrise and some snacks in the little dirt parking area. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running. Rode the bike from the bottom of Emigration Canyon up to the top of the aptly named Big Mountain and back. 30 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Three miles on the treadmill, trying to preserve the hamstring. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Mark came over and to work some massage magic into the hamstring.  Felt better, but I'm a long way from healed. No running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Three miles on the treadmill, early.  Heading to Los Angeles with the boys to meet up with Heather.  Staying the remainder of the week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Three hum drum drumming miles on the Biltmore hotel treadmill. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Downtown Los Angeles.  From the Biltmore hotel, I ran north to the Museum of Contemporary art for a few loops around its scenic plaza.  Then on to the Frank Ghery designed Disney Concert Hall for a thorough inspection of its architectural details as I ran around its perimiter and up and down its stairs several times.  Then down to the Mark Taper Forum for a taste of classic modernism.  Hamstring felt ok on the run, but not great later in the car. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.504.50

I parked at Steiner Aquatic Center.  I ran 4.25 miles and then swam a half mile in the pool.  Later rode the bike to work to complete the morning tri. The hamstring is still in bad shape--even after just four miles it was aching all day long. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rode the bike from the house, out and back to the gate at the bottom of Millcreek Canyon, 20 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running, again.  I got a massage on the hamstring, knee and lower back from Mark at 6am.  Hurt as bad as most interval workouts. After the massage I headed up to Steiner and swam 600m in the pool, all I had time for today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Up at 4:40, met up with the utterly mad pre-dawn swimming crew at 5am. We drove up to East Canyon Reservoir, arrived about 5:45, and swam about a mile in the warm open water. Beautiful morning, water temp was about 70 degrees, which was ideal with the wet suit. 

 Hamstring still giving too many problems to run, but the swimming is becoming more enjoyable.  The early start is hard, but once you're in the water it feels almost decadent.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rode the bike from the mouth of Emigration up and over Little Mountain to Little Dell Reservoir and back, 19 miles. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Three miles on the treadmill while Heather ran the Des News 10k (44:56, big PR -- awesome!). I have determined that my hamstring issue isn't a problem with the muscle but a symptom of some issues with my lower back. I'm now doing a regimen of manipulations to try to realign that part of my body. It's helping, but slowly.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Starting at about 7:30 am, I rode the bike from my house over to the mouth of Millcreek Canyon and then up to the Upper Big Water parking lot.  Wow. There are some serious grunt climbs going up that canyon. I was pretty taxed at a few points, but that is exactly what I wanted. It felt great to actually exert myself.  The ride down the canyon was actually pretty chilly.  No leg soreness the rest of the day. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I decided to give running a try again this morning and see if the back has loosened up enough to keep my hamstring from flaring up.  The answer is "sort of." A few miles into the run I started to get some discomfort in the leg, so I kept it to 5 miles.  After the run I swam at Steiner for 3/4 of a mile. 

When I got home I put the ice pack on the hamstring. At work, it's still giving me problems sitting in my chair.  More work to do on this, particularly in the patience department.  Running just doesn't help.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

You know, some people just never learn.  Against my better judgment, I went out and ran part of the workout with the Black Sheep this morning. I know I have been complaining about hamstring pain and "speed work" cannot really help that, but I convinced myself that I would benefit from some "quality" running--even just a little. And I did do a pretty good job of keeping the total amount of running in check.  I did a 3/4 mile warmup and then 10 x 400m ranging between 77 and 87 seconds each with 100m jog recoveries.  While the rest of the group was doing another 4 x 800, I decided that was enough quality for the day for me and I ran another three laps to cool down. My leg was actually feeling just fine until a few twinges in the last couple of 400s. 

 I went up to the pool at Steiner after the workout and swam a mile. I'm no thing of beauty in the water, but I felt stronger today than I usually do. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day. I had Mark work on the hamstring and low back--opened it up a little bit but it's still painful after running. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Open water swim at East Canyon reservoir. Beautiful morning. Swam about a mile, probably more. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Met up with Jwood and ran 6 easy miles around our hood.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Met up with a few folks at the mouth of Emigration Canyon at 6am. We biked up the canyon to the top of Little Mountain and turned around.  We then switched out of the bike shoes and into the running shoes, and ran five miles on Wasatch Blvd.  It really is a strange sensation to go from bike to run like that. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
71.800.000.000.002.5074.30
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