Elite Jogging For Dummies

December 2006

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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
208.7011.500.000.000.00220.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

Worked late, lingered in bed. Got out the door at 6:40 and ran the Research Park Loop.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Skiing today; no running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Out the door late, I ran a south route that took me out along Wasatch Blvd. to 2100 So. and back via a more western route. Easy miles in the cold sunshine.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

15th/15th to HCI. It was cold! My chin got kind of numb on the return.

***one more thing***

As the holidays are upon us and we think about giving back to those who have given to us in the last year, I hope my fellow bloggers will take a minute and send a donation to Sasha for running this site. Think about all the things you pay for on a daily basis that are much less useful than this free site. I am sure any kind of donation would be appreciated. The guy has 5 kids and a new house; let's rally and give them a hand this season.

I know this message will reach only the few folks that read this blog, so others may want to pass along a similar thought in their own blog if they agree with the spirit of this message.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.500.000.000.007.50

I had an early meeting, so I did a fartlek/hill workout in the avenues instead of hooking up with the group. I ran through the cemetary to 11th Ave. where I started some surges, with the longest being about .8 miles at sub 6min pace. Then I did the dreaded "up and over" through the Avenues, which taxes my heart rate severely. I cooled down back to home via Federal Heights.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Bonneville Golf Course Loop. The first hole fairway has crunchy old snow that is hard to run on, but it's still a nice destination.

I had a little flare up in my left calf yesterday that I've been paying attention to. It didn't bother me much today; I think I just need some light stretching and easy pressure on it.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

From Radda on 23rd E / 3300 So., we ran a loop through Holladay. Brisk easy pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.750.000.000.000.009.75

Wow, what a sight this morning. I ran from home through Fort Douglas and Research Park to the Zoo and up toward Emigration Canyon. There was a slight wind coming out of the canyon, and the clear sky above the mountains was free of the valley haze. I was running east toward the mountains, looking up toward the ridgeline, when I saw this incredible meteor shooting through the sky. At first, I could just see white light--like a regular shooting star--but then it turned into this fireball that screamed through the sky at incredible speed. I could see bright orange flames! When it passed over the mountains, I literally paused for a second, bracing myself for the aftershock of its certain impact. Well, I'm sure it was probably entering over Chile or some place, but it seemed really close at the time. That certainly woke up my run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

From Foothill Village to City Creek Canyon and Memory Grove, return via 4th ave. and University. Surprisingly warm out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

From 15/15, we ran the HCI loop in the snow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.004.000.000.000.007.00

Liberty Park workout with the Black Sheep. Warmed up one lap on the road. Then one set of fast quater-loops, followed by one hard loop, and another set of fast quarter-loops. I felt decent.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Limited time this morning; I ran to the Subaru shop to pick up my car and then drove it home.

By the way, anyone interested in buying a 1999 Subaru Outback with 104k miles on it, let me know. I'm selling well-below blue-book price.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

From Radda on 2300E/3300 So., a group of 10 or so started together; a few peeled off and ran 6, a few of us continued on and ran a slightly longer loop. Easy pace. Aimee Larkin and I agreed that we need to figure out how to make this route at least 8 miles. I feel a little lazy running less than 8 if I otherwise have the time to do it.

***Afternoon Revision***

My friend Jan gmapped the route we took today and it came up as 8 miles. http://www.gmap-pedometer.com/?r=587672

So I guess I can feel good about the mileage today and continue to hope Santa gets me a Garmin 305.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.750.000.000.000.008.75

Bonneville golf course loop. The rain and warm weather took care of all of the snow on the brief fairway portion, so I decided to give the route a try. Added a little bit more mileage up through Fort Douglas and Research Park on my way to Sunnyside. So warm out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

I ran from home to meet a group of folks at 9th/9th. From there, we ran down to Main Street, up through Main Street Plaza, up Memory Grove to the base of City Creek, up to 11th ave, east to Virgina, down Virginia to So. Temple, then winding back to 9th/9th. Nice chilly morning with some dry snow fluttering around. Aimee Larkin and I pushed the pace up most of Memory Grove, but otherwise easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

HCI loop from 15th/15th. We had a special guest appearance from Johanna Nielsen this morning. She is in town from France for a few days, and is as fit as ever. She's planning to run the Paris Marathon in April. Really great to catch up with her.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.004.000.000.000.007.00

Black Sheep workout in the cold. We met up at the entrance to Red Butte and ran a mile warm-up. John Straley was leading the group today and he loves to bring some prop for people to use. John has managed to incorporate the use of used pennies, potatoes, colored chalk, and many other props into the workouts. Today it was neoon glo-sticks about the size of a straw. The workout involved each runner using the glo stick as their own start/stop marker for a series of timed intervals, 80-90 seconds. Then we ran a few longer intervals through research park, with the longest being about a mile. Then a long cooldown. It was certainly chilly, but we warmed up pretty quick.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Zoo/Bonneville Golf Course loop. I ran into Brian Kamm above the golf course and he ran with me for about five miles and we got to catch up. Pace was easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

A group of 8 or so ran from Radda (2300E/3300S) and did the expanded Casto loop. The pace was generally faster as Johanna joined us again. Casey and I did about a .75 surge at Mile 6.5 and that felt hard, but necessary.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Took a little more work than usual to stir myself out of bed. In fact, my wife was out the door before me for her run with our neighbor, which is pretty unusual. It was snowing and the streets were white and once I was out the door I felt fine. Footing on the snow wasn't great though, and when I would occassionally run across some dry patch it felt like running on grip tape. I've been listening to episodes of "This American Life" on my iPod on the last few solo runs and that has been very entertaining. The show I listened to today had a very entertaining story written by Jhumpa Lahiri. There was also a sappy David Sedaris piece that was not nearly as funny as his other stuff.

On my way over to Bonneville Golf course, I ran a couple of snowy fairways on the U of U golf course. Then the snowy fairways at Bonneville. This is usually safe only when the snow is fresh, as frozen chunky snow is a little treacherous. Anyhow, I enjoyed the contrast between white expanse of the fairways and the cold, dark morning sky.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

A group of six of us took off from Foothill Village at 6:30. We ran a north route through the University and into the Avenues, up to 11th Ave, and down to B street and then back. We had a couple of surges, on 11th Ave. on the way back, and then again in Federal Heights.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy miles with a few folks around Liberty Park at 7am.

Then at 10am, I met up with Kim, Andy & Jan up at Mountain Dell and they gave me my first lessons in skate skiing. I picked up some gear a couple of weeks ago and it was my first time out. It was pretty tough, but I started to get a feeling for it. Most important, I had a good time and I'm very confident that it is a great way to get a cross training workout that translates very well to running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Diligently set my alarm, planning to run before the xmas onslaught began. Maybe next year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.750.000.000.000.008.75

We had planned to do speedwork at sugarhouse park, but only a handful of people showed up and we all decided just to go for a run instead. I felt surprisingly spry considering that I have done my body no favors in the last several days of holiday merry making.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.750.000.000.000.008.75

Bonneville golf course loop in the warm late December air.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Radda run. Easy, with a 1.5 mi tempo burst at the end, just for the pure excitement of it.

My wife got me a juicer for Christmas, which I've been using for a couple of days, although it leaves a monumental mess. This morning's concotion, straight from the recipe book of the Juiceman himself, included carrots, cucumber, kale, and some green bell pepper. It was surprisingly good!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.750.000.000.000.008.75

AM: Bonneville Golf Course loop, easy.

PM: 10k of skate skiing up at Mtn Dell. Much improved this time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

From 9th/9th, I met up with Jan and Derek at 5:30 and we ran a few up in the Gilmer Dr neighborhood before meeting up with the rest of the group at 6am for a downtown, Memory Grove, 11th Ave. return.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
208.7011.500.000.000.00220.20
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