| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 3028.10 | 195.80 | 130.50 | 0.00 | 0.00 | 3354.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| After we returned from the cabin, I took a short run on the Bonneville Shoreline Trail, up to the 7 way intersection. After feeling like the floor of a taxicab for several days, the run seemed like one bright spot. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running-still feeling ill. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM-Radda run. It was a light crew, just 4 of us. I wasn't feeling great, only managed 7 miles. Had a good time talking with Casey after the run.
PM--A day of work and lots of tea seemed to help improve things. I ran home from work for the first time this year, taking an extended route up Memory Grove to the Bonneville Shoreline Trail, the Meadow, and then nose dived down through the Avenues to get home. 5.5 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Still dealing with the cold/sore throat/chest thing that has bothered me all week. We ran from Foothill with a hardy group of six or seven. It was raining extremely hard and we were all thoroughly soaked within five minutes. Casey and I managed to extend the run to the firehouse on 11th Ave. What the run lacked in length it made up for in precipitation. It was snowing by the end. Well, I managed 25 miles for the week--a long time low. The illness took a lot out of me. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Feeling much better today. All I could think about were hills as I was waking up, so I ran up the hilly streets in in the Avenues and Federal Heights until there were no more streets to run. Popped out at the little trail that accesses the cement U and then connected with the Bonneville Shoreline trail for a bit before heading home through the University. Finally felt like a runner for the first time this year on the last, slightly downhill mile. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
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AM: A cold 18 degrees this morning, and icy. Once again feeling much better and more recovered from the recent illness. I planned to run the Ensign Elem loop, but missed a turn without thinking. So I ran a research park/guardsman loop. A lot of traffic, stoplights, and ice, but I made the most of it.
PM: I ran home from work, 2.25 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| AM: fun "workout" with the Black Sheep. We ran over to the golf course at the U and did surges on each fairway through the snow. It's tough but invigorating. Then we played a big game of gang tag, which was definitely one of the more aerobically taxing things I have done in a long time. All that added up to just four miles, so I added some extra at the end with a few folks. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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AM: 8.25 miles with Josh, Megan and Amy in the snow. We had about three inches of fresh snow, I would guess. We ran up into City Creek, which was quiet and very pleasant. On our way down memory grove, Josh and I were passed by a runner neither of us recognized (partially at least because he was wearing a balaklava). We were just running easy pace, so no big deal, but that doesn't happen very often and we joked about it for a while.
PM: I ran home 5 miles from Sugarhouse after work. I had to handle some car issues and it was easiest to run home. Listened to the Bill Moyers conversations with Joseph Campbell on Lil' Trooper II. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
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AM: Radda run. The conditions were fairly good--still pretty cold. Kim, Lisa and myself ran a loop up through the school field to get some snowy running in--it wasn't easy. Lisa and I did a little surge at the end of our run and I am impressed with her speed. She is planning to run Ogden and should run well if she trains consistently.
PM: Ran home from work, stopped at Hatch Family Chocolates on 4th Avenue and E Street and bought two dark chocolate turtles for our dessert. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ensign Elementary loop on slick roads, easy pace. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Heather and I were flying out of town early so I ran on my own this morning--I ran an icy loop out to Sugarhouse Park and back via the Country Club and Foothill Blvd. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| Powell, Wyoming. We were visiting Heather's grandparents who had not yet met the baby. They have about 80 acres of land and I ran around that, scaring a bunch of cattle along the way. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out and back from the grandparents' house along a lonely road amidst virtually nothing. It was as good as it could have been. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| No time for speedwork with the Black Sheep this morning. I ran the Ensign Elem. route, with 4 surges of between .5 and 1 mile, 6 min pace or faster. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ensign elementary loop in 12 degree weather. I was a little overdressed and overheated a bit. Easy pace, that's all. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Gilmer loop, easy. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Avenues loop. Handful of surges in last mile, otherwise, easy. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Short run this morning in cool weather, too much to do today. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy run through the Avenues with Heather and Jack. It was warmer, 32 degrees or so, and Jack enjoyed it (so did we). |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: woke up to a bunch of snow on the ground. I had planned to get in a decent run, i.e, more than 8 miles, but after helping a woman try to get her car out of a snowbank, and generally trudging more than running in the snow, I had to cut it short. I dipped down through the cemetery off of 11th Avenue. I came across two small deer herds, each about 9-11 deer. I can't say I "chased" them, but I did sort of follow them around as I weaved my way down through the cemetery to 4th Ave. that was the highlight of the run. Shoveled snow three times from the driveway before leaving for work. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Though an easy pace run, the run wasn't very easy; I was jumping snowbanks, dodging traffic, taking VPB stops, etc etc. Oh, and it was really cold at the mouth of Emigration Canyon. However, that was my favorite part of the run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Colder this morning, 12 degrees. I have this Asics Thermopolis top--a light performance fleece with spandex underarms--that I picked up through St. George Running Center and it works great under my jacket; my core stays warm without overheating. Two layers of gloves, headband under hat, etc. One pair of tights is enough, though, my legs don't get very cold while running. I ran around the U and then up past Ensign school, decided to detour briefly up onto the Shoreline trail for a visit to the meadow. So I climbed and climbed and then ran a half mile or so on the snow, with a great view, mostly quiet. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Back with the Radda crew for the first time in a couple of weeks. A few of us braved the canal route, which was kind of an adventure, but not too bad. On Wander, Lisa M. and I ran a couple of spicy miles. She's training for Ogden and I'm trying to convince her that tempo runs are the key to success (as well as blogging, but she's not taken me up on that yet . . . ). |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I'm leaving town this afternoon for the weekend so I wanted to run slightly longer today. Twelve miles is slightly longer than 8 or 9, so that's what I did. I don't know how much I'll get to run this weekend. Anyway, it was an eventful run. While I was getting ready to head out the door I saw a deer walking down the sidewalk across the street (a fugitive from the cemetery herd no doubt). While running, within the span of 3 minutes, I thought I had an achilles tear, turned my ankle, and fell to the ground after slipping on some black ice. I believe I don't have to worry too much about any of these, but we'll see. I ran up into Emigration canyon. On my way down, I saw a huge buck elk with a big rack of antlers perched on the hillside. We waved at each other, said hello, etc. The return run to home actually felt really good. For the first time in weeks and weeks I felt like I have some hope of regaining actual fitness at some point.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles on the treadmill at the Hard Rock Hotel & Casino in Las Vegas. Not a highpoint in my running career. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ensign Elementary loop. The temperature was great (almost 40), but the wind made it feel quite cool. I was dressed for 25 degree weather and felt fine. Aside from a few patches of ice, the conditions were very good. Nice to see some clear skies. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Monday night I experienced a vicious battle with stomach flu/gastroenteritis. It was ugly. Didn't go to work Tuesday. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running again. I feel a little bit better, but very much in recovery mode. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I felt good enough this morning that I thought I might try running again. It was cold, 15 degrees, but clear and quite a beautiful morning. For most of the run I felt pretty sluggish. I think my body is still only about 65%-70% recovered from the stomach flu. The major stuff is over, but it seems like it's taking a few days to bounce back. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Feeling 80% today. I ran a loop in the snow around the Aves and Federal Heights. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
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Finally felt something like normal today after a tough week of recovery from the gastro problems. Met up at Radda with Casey & Kathryn and we ran a loop around the streets of Holladay. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Family run with Jack and Heather. We had Jack quite bundled up as it was pretty cold. While out running, we ran into a high school friend of mine who was out running and pushing her twins! We chatted for a bit, then went home, dressed, and had a big breakfast at Avenues Bakery. nice morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Extended Ensign Elementary loop. Surprise . . . it snowed again last night. As a result, the run was again slow. I feel like I have not run fast in weeks. I am certainly not ready to race yet, I need at least three weeks of consistent training. Hopefully I can get in 50-60 miles over the next few weeks with a little speed mixed in and some consistency. January was a tough month for running for me. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A cold run with the Black Sheep. There were only about 7-8 of us. The temperature was very cold. We started out running on Bonneville Golf Course, but the snow was too cold and we were post-holing. So back to the roads and over to This is the Place for some hill repeats, then a run back to Steiner. Josh and I pushed the hills nicely. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met up with Josh and Megan at 5:45. We ran up to City Creek, up to the one mile mark and back down. We saw Adam right at the mouth of the canyon, moving at a good clip. We didn't see any animals like he always does. I added one more mile after dropping Josh and Megan at their place. It was really snowing hard by the time I was finishing my run. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.20 | 2.50 | 0.00 | 0.00 | 0.00 | 9.70 |
| Radda run. I showed up ten minutes early and ran a mile on my own before connecting with the group. A handful of us opted for a modified Mansion tour. We started a 3 mile tempo at mile 4 into the run. However, the first mile crossed the field of an elementary school and involved much trudging through snow for a quarter mile, so the split was 7:25. (I really can only count that mile as .5 of tempo considering we couldn't really run hard). Then two miles in earnest along the wandering hills of Wander Lane, 6:11 and 6:07. These times are fine for this time of year on these rollers. I would like to get down to an even 6 minutes though. Lisa Madsen was about 45 seconds behind me, looking strong. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I ran from home up through This is the Place and to the Donner Party monument in Emigration Canyon. A stunning morning for running, cold but clear. I saw two moose (cows, no bulls) at the base of This is the Place. They were just hanging out, staring at me. I get a little nervous any time I'm within 100 feet of a moose, but this was fine. The coolest image of the morning was watching these two horses corralled at the stables at This is the Place, both with long blond manes (basically twins), running around and playing in the snow with the sunrise and mountains in the background. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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Run from 15th/15th with a group of 8 or so. I hooked up early with Jan and Lisa and we ran 3 miles (seemingly all uphill) before circling back to meet up with the 10 mile group at 6am. We ran through campus to Federal Heights/Avenues/Firehouse. Return via Fort Douglas. Added a couple of spicy miles on the return (some nice downhill) at about 5:40+ pace. I think this was my longest run this year.
Heather is representing our family in the SLC Track Club series. She ran 49:48, which is great, just under 8 minute miles. I think I'll be ready to jump into a race within a few weeks. I'm still working out some winter kinks. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| No running today. However, Heather and I did take Jack snowshoeing on the Grandeur Peak trail in Millcreek. It was a beautiful day, very warm. We hiked 4 miles. I'll call it 3 miles worth of easy running since it included a lot of climbing while carrying Jack in the pack on my back. There are a lot of words that rhyme with Jack. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: 7.75 miles, out and back to the Harvard/Yale/Gilmer neighborhoods. Some nice real estate on this run. PM: Ran home from work, 2.25 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Didn't get out of the door in time to catch up with the Black Sheep. Decided to run from home down to Liberty Park for a four mile marathon pace tempo run. As usual, warmed up three miles from home, through the Avenues, and over to 600 South and 600 East to start the tempo. I ran conservatively in the first couple of miles, just observing everything going on with the body and the form, trying to get a gauge on where I'm at right now. Miles were 6:09 and 6:12. Having made it around the park once, I found a little more groove in the third mile, 5:58. In the last mile, I knew I was running faster but my pace was not terribly consistent. When I focused on what I was doing, I ran well. When I thought about how far I had to go or what my pace was, I slowed a little. I had to concentrate on bringing my mind back to what my body was trying to do! Anyway, the last mile was 5:50--a little better. It's been at least two months since I've run this kind of effort.
So I guess that's 6:09 pace for four miles on a flat course. That's where I'm at right now, folks! I'll continue to focus on the base miles and the tempo runs to check the fitness and steady the mind.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Hooked up with Josh and Megan at 5:45 am. We ran nine miles together, easy pace, around the U, back to the Avenues, around the horseshoe at the top of Memory Grove, over to the Capitol, and returned via 4th Avenue. I added another mile after we went by Josh & Megan's place. I had to make a quick bio-stop but otherwise it was a good run at a nice even pace. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.90 | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 |
| I'm sure James Barnes would love the mileage total I've entered here. Anyway, I was out the door at 5:30 but spent the first 20 minutes shoveling snow, so I started running about 5:50. So even though the road conditions were poor and there was a lot of snow and ice, I still had time to get in a decent run. I ran the St. Mary's/Golf Course loop. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ensign Elementary loop. Much colder today, 16 degrees. But clear skies and the roads were only a little icy. I went skiing yesterday afternoon and I'm still feeling that in my legs. I'm planning to run the Striders series, 5k is tomorrow. I view it as a workout. | |
| Race: |
Striders Winter Series 5k (3.1 Miles) 00:17:54, Place overall: 2, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.25 | 0.00 | 3.10 | 0.00 | 0.00 | 10.35 |
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Striders Series 5k. I decided to run this race yesterday when Sasha encouraged me to take the comp to run the whole series. I was vaguely planning to run a couple of the races, but I had not anticipated starting this weekend. I ran this 5k last year and it's pretty painful so I knew it would just make a good workout, particularly because I haven't yet raced this year.
The race was much different than last year when we had a bunch of ringers in the race, Corbin, Bob, Paul, Sasha etc. To give you an idea of the difference in the field; I took 10th last year running just one second slower than this year. It's all about who shows up. On that note, I was glad to see Cody, Jon & Andy there. I imagine there were other bloggers as well, but I didn't get a chance to see/talk to any. I hope all had good races.
We started slow, in my opinion. Tim Wight was out front for the first mile. I kind of sat back and tried to figure out what kind of race this would be. At the top of the hill at 1.4 I made a move into first. Jon Allen surged and caught me briefly. He would do that several times on the descents. I held the lead from 1.5 until about 2.75 when Ben VanBeekum caught up to me. I made another move and again held the lead for another .10. He surged at about mile 3 and I didn't respond well. Jon caught up to me and put on a move, at which point I realized I actually did have a kick in me. I nearly caught Ben, who finished .06 ahead of me in 17:53.6.
I didn't come to the race expecting a win, and I didn't get one. Figure that out. I suppose I'm happy with the race considering I haven't been in a race mode so far in 2008. It did feel good to move the legs, however, and I look forward to subsequent races in the series. I think I can find a little more in the tank. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Easy family run with Heather and Jack. We did a nice loop through the University, to 900 South and back through the U to home. Heather kept a nice pace the whole way, her fitness is continuing to improve. She was pushing it in the last mile as I huffed along with the baby jogger. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Out the door at 5:40 with a plan to meet up with the group running the HCI (med school) loop from 15th/15th at 6am. I had to make a stop at the Top Stop and missed them at the point I planned to run into them. So I played catch up once I saw they had crossed Foothill and eventually met up with them. I ran about 5 miles with them before turning from 900 South toward Guardsman to run home. Got to hear about Casey's trip to Paris over Valentines. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| This morning I ran from home at 5:40 am over to Red Butte to meet up with the Black Sheep for the hill workout. It was brutal. We did three loops of a circuit that included four different hills, each with its own special flavor of punishment. Short recoveries between each effort. Then a cooldown around Fort Douglas, then I ran home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
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This morning I ran from home out to Sugarhouse Park, return through the Country Club neighborhood, north to Foothill and through the U. It was slow, 1:29. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.30 | 3.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| Radda run. There was some new snow on the ground this morning, but nothing too serious, and not enough to keep me from driving to Holladay at 5:30am. I ran 1.3 on my own and then met up with the group at 6am. We did the 'gas station' loop, as opposed to the canal loop. Not a very sexy name, but the name reflects the fact that we diverge from Holladay blvd. at a Sinclair gas station and hang a right. Lisa M and I included three spicy miles. They were uphill and not terribly fast, but the effort felt right. I don't have my splits--but I was running 5:50's on the flats, 6:30-6:45 on the long uphill Casto section. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 34 degrees this morning, which was great, but pretty much means snow is on the way. I ran the St. Mary's Bonneville Golf Course loop, which works out to exactly 11 miles on the Garmin. I ran into John Straley on 4th Ave on my way home and we ran together until I got to my house. Tonight I'm planning to drive up to the cabin at Bear Lake. I don't know what kind of run I will be able to get in tomorrow morning before skiing--I'm hoping for five miles or so. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
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Up at the cabin at Bear Lake. Very little time to run before going skiing. I'm amazed at the snow on the roadside, up to 7 foot drifts in places from all the snow removal. Quite different from when we were up here over new years. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| After unwinding (and unpacking) after getting home from the cabin, I managed to squeeze in a little run from home up toward City Creek. I ran into Adam Wende on the way and reversed course and ran back toward Popperton where his car was parked. It was good to catch up with him and hear about his training. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Though I didn't get out the door as early as I would have liked, I did manage to run over 10 miles-- which was the goal. Around 6 miles into it the snow started to fall fairly hard and I thought I was going to end up soaked, but it didn't last very long. Easy pace today, slow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.75 | 4.50 | 0.00 | 0.00 | 0.00 | 11.25 |
| Started easy from home, ran downtown, around Temple Square, up 1st Ave to 600 E. I started my tempo run after these three easy miles, heading toward Liberty Park. First mile was 5:59, second mile--in the park--was 6:05. I was asleep, not paying attention, etc. Third mile in 5:54, fourth mile in 5:48. I decided to tack on another .5, which I backed off the pace a bit, and ran in 3 minutes. The second mile is always toughest for me--early enough to feel like I've got a ways to go, and late enough that I can project the feeling of fatigue. I'll try to work on that more. After the tempo run, I finished the loop around Liberty Park and returned home through the Avenues. I ran into Brad Phippen who was out doing a fartlek run and I talked with him for a moment. He'll be in Moab, with a sub 1:20 goal. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Half mile on my own, then 6 miles with Josh & Megan, and then 3 more miles with Josh, then a half mile on my own. Lots of deer out this morning. One was standing in the middle of the road in Federal Heights. This prompted Josh told some crazy story about a guy he knew whose grandfather kept a deer as a pet. The end of the story wasn't pretty, and basically highlights the risks of being a deer around people. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Arrived at Radda at about 5:40, ran 2.25 by myself and then joined the group at 6am. Several of us ran the canal route, which was surprisingly clear of snow and ice. It was nice to be on that road again. On the return, Lisa M. and I ran 2 spicy miles on Wander Lane from Blue Spruce to the Mafia House. Total of 9.2 with the group.
PM: Ran home from work, 2.6 mile route. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy 11th Ave. loop. Fairly warm out this morning.
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| Race: |
Striders Winter Series 10K (6.2 Miles) 00:36:33, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 6.20 | 0.00 | 0.00 | 14.20 |
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Striders Winter Series 10K. It was one of those mornings where it was very difficult to figure out what kind of race it was going to be. Jack was up much of the night crying and I didn't sleep well and I woke up pretty tired. The weather looked like it could be good, but wind was a threat. I had a decent warm up, five miles on part of the course, saw the monster hill that greets you at mile 4.5. Just had to race it to see how it would go.
The leaders in this race included basically the same group as at the 5k: Jon, Cody, Ben V. Tim Wight, and me. We started together and then those guys pulled ahead in a fairly close pack. Mile 1 in 5:38. I perceived that the pace seemed a little aggressive, so I just sat back 20-40 meters to see how things would develop. Mile 2 in 5:12, that seemed quick, even given the big descent. Mile 3 split was 5:38. Just after mile 3 the lead group slowed noticeably. I didn't really make a move so much as they all sort of slowed down and I kept my pace (maybe added a little bit) and took the lead. There were a few attacks from Ben and Tim that I recall. I didn't think about all this very much. I knew that the race would sort itself out on the hill. Mile 4 in 5:48. On the hill, Tim was putting in a good fight. Close to the mile 5 mark I could hear he was having some issues and I just tried to keep running my race. Mile 5 in 6:29 (it's a big hill). I couldn't hear any footsteps at this point. The hill continues until about mile 5.75. I couldn't hear any footsteps at this point either. Mile 6 split in 6:29 as well ( that was a surprise, I thought it would have been a little quicker). Then just tried to keep it up through the finish. I feel I did a better job today than a couple of weeks ago in the 5k as far as having a good balance between executing a race plan and responding to the realities of the race as it unfolded.
It was a great showing for the FRB Racing team with a 1-2-3 finish. I'm excited for Jon and Cody, both of whom had great races. Also congrats to Andy, Brent, Sylvie, Dee and any others I missed. We were fortunate to have very good racing conditions today.
Cooled down on the course after the race, ran in Heather's cousin Annette, for a total of 3 additional miles.
Once I got home, Heather and I headed to Delta for the Snow Goose Festival. We saw some geese, but the weather was mostly bad. We found a great shop that sells rocks and minerals, however. We bought a piece of tiffany stone and a piece of honeycomb calcite. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five miles with Heather and Jack (in the baby jogger, of course). It snowed a couple of inches yesterday and last night but this morning was clear. We ran through the cemetery, which is beautiful after the snow. We saw 20 or so deer. Heather said that if we ever moved she would miss living next to the cemetery as much as anything. It is a peaceful place. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| Easy run this morning on the Ensign Elem. loop. I can still feel a little bit of Saturday's race in my legs, but it just seems like normal fatigue. Congratulations to the FRB racing team for the awesome performance at Del Sol. You guys are amazing. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| This morning all I could think about was running uphill. That thought was enough to trump speedwork with the Black Sheep or a tempo run. So I ran from home over to Red Butte Canyon and ran up to the gate (still some ice and snow on the road). Then I headed over toward Dry Creek via the Shoreline trail. It's the first time I've been on this section of trail in months--it was good to be up there again. I dropped down to 11th Ave through Popperton Park and then headed then up up up to 18th Avenue. From here I connected on to the Shoreline trail again for a loop around the meadow. Now it was time to descend to home via 11th Ave, Virginia and 4th Ave. to home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| This morning I headed out around 5:45 with a plan to head up toward the H Rock and then down to Wasatch Blvd for the return. I meandered through the St. Mary's neighborhoods and turned downhill just before the dirt road that heads to the H Rock. I startled a couple of deer on my descent when I detoured onto a trail in a small gully, but I ended up making friends with one of them. On the return, I headed through This is the Place park. The snow is all melted and it's all runnable now. Nice to have those access points as an option again. For the rest of the run I just tried to stay consistent, pay attention to my breathing. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM: Made it over to Radda at 5:35, enough time to get in three easy miles before joining the group at 6am. We ran the canal route, which is easily accessible now. After the mansion tour, ran three spicy miles. First mile was a long uphill because I missed the turnoff (I forgot to check the split). Then back down to the rolling hills of Wander Lane for two more miles, 6:02 and 5:52. I still need to concentrate more on staying in the groove in that second mile, but overall this felt pretty good. We ran 9.3 together. Johanna Nielsen is back in town from Paris, this time for good. I should try to get her on the blog so she can join the team. She is coming off of injuries, but is speedy, speedy. PM: Ran home from work, 2.3 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Catching an early flight to go to Palm Springs for a wedding. Out the door at 5:10 and all I had time for was 7 miles before I had to get home and try to get us out the door on time. Ended up having plenty of time at the airport waiting for the flight. I ran a modified Avenues loop. It was nice and quiet being out that early. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 |
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Palm Springs, CA. Heather and I came down here for the wedding of my longtime friend Eric, a college friend and roommate. The wedding was great, we had a really enjoyable time.
On Saturday morning (I'm writing this Sunday evening), Heather and I ran 7.5 together, and then I did 6.5 on my own. We cruised through the neighborhood very close to our hotel and then found a trail behind the Palm Springs Museum of Art and climbed probably 800-900 feet before realizing that it wasn't going to get flat anytime soon and our time was better spent on the road if we wanted to avoid getting cooked on the trail without enough water. So we dropped back into the neighborhood and followed a bike path that took us through a neighborhood with the most amazing collection of mid-century modern homes that I have ever seen. I understand that this architecture is not everyone's thing . . . many people prefer "homier" styles. But man, I just go nuts over desert modernism. Later in the day we went back to the museum and looked at an exhibit of photos by Julius Shulman--one of the master's of modern architectural photography. Some of his best work is in Palm Springs. Here are a couple of examples:
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
| Between the change in daylight savings, and a long day of travel yesterday from the Westcoast, I didn't feel particularly rested this morning. Once I got out the door, however, the run was enjoyable. I headed up through This is the Place to the St. Mary's hood, around the golf course and return via TiTP. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 14.00 |
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I had a work meeting at 7:30 this morning, so I had to get up pretty early (5:10) to get in the workout before heading into the office. It being Tuesday and all, I decided to take another crack at the Liberty Park tempo run. I warmed up 3.3 miles through the Avenues and downtown and then started the tempo run at 600 E/600 South and headed toward the park. The objective today was to run the second mile in under 6 minutes, which has been very difficult the last couple of times I did this. I don't know why, something about losing concentration. First mile 5:51. Second mile, in the park, trying to keep it together, sort of falling asleep, body feeling sort of sluggish, but 5:55, so I hit that mark. Then I felt sort of spent already, but with 2 miles to go. Third mile, another 5:51. For the last mile, I wanted to run 5:45, but ran 5:46. Then cooled down back to the Avenues and home for a total of 11 for the morning.
PM: Three easy miles with Heather and Jack (in baby jogger). The weather was great and I wore shorts.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I ran about a mile on my own and then hooked up with Josh and Megan for a 9 mile run. I got to hear all about their Canyonlands races. Both were awesome. Josh was 7th overall in 1:13, Megan was 5th overall in 1:26. Speedy! After dropping those guys off at their house, I ran a little more to make it 11 for the morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Although I am not going to be able to get in all the miles I would have liked today, I did have an enjoyable run this morning on the St. Mary's/This is the Place loop. It was 39 degrees out. One degree more and I would have worn shorts. But it was comfortable with light tights. I pushed a couple of hills, but otherwise not much to report performance-wise. Tonight Heather and I are going to hear Michael Pollan at Abravenel Hall. The title of the lecture is The Omnivore's Dilemma: Looking for the Perfect Meal in a Fast Food World.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight easy miles this morning on the U/Avenues loop. It started to snow a little bit after a couple of miles. I would have been underdressed if it had turned into a blizzard, but things mellowed out after about 20 minutes. I enjoyed the clean feeling of the air moving in and out of my body. |
| Race: |
Striders 10 Miler (10 Miles) 01:00:43, Place overall: 5, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 10.00 | 0.00 | 0.00 | 18.50 |
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Striders 10 Miler. I knew that this would be a very different race than the 10k, and it was. The first big difference was the field. Adam RW and Walter both joined us, along with a guy Mike [I forgot the last name already]. They all beat me. The other big difference was the solid race that Jon Allen ran today. He ran smart and strong.
Heather has my watch with all my splits on it, so I can't give the full split report right now, but I remember a few. We went out at 6 min pace for the first mile, but Mike was already out front. I won't say anything else about him because I didn't see him much after that. He finished in 58 minutes. Adam was holding second, then Walter, then a pack of Jon, Cody, Ben and me. Pace was esssentially conversational. Everyone knew from the 10k experience that the first 2 miles were not the place to try and shine. Second mile was 5:21. That's fairly quick, but it has a steep downhill. I think it was 5:12 at the 10k for me. Nothing eventful through the 4.5 mile mark as everyone held their places more or less. We hit the first big hill at 4.5. I thought I might make up some ground on the leaders, but didn't. Plus Jon stayed with me stride for stride. Time on the hill was 6:34 (compared with 6:29 in the 10k). The next big hill begins just after mile 6. It's a relentless climb, essentially a full mile. I was 7:11, I believe. On that hill, the race really started to take shape. Walter, Adam, Jon and I were within 20m or so. Jon started to pull away. I kept my pace but wasn't able to pick it up to follow. Jon passed Walter, and then passed Adam. He threw down a 5:02 for mile 8. I ran 5:21--not enough to make any ground. Around mile 9, I had Walter in sight and thought I could grab a ride to the finish, but he kept enough distance on me. Mile 9 was 5:40. Mile 10, which has a big climb, was 5:55.
So, I was 5th today. But I had a really enjoyable race, had smile on my face for some reason most of the race. I think it was just the enjoyment of being away from the office and doing something completely different. I ran hard today, but I can run harder. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| I was out the door a few minutes before 6am with a plan to run 12. I ran to Sugarhouse Park and did a loop around the park, then wound my way back north taking various detours along the way. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.15 | 0.00 | 4.00 | 0.00 | 0.00 | 12.15 |
| This morning I wanted to work on downhill turnover, which was a problem for me late in the 10 miler this past weekend. I warmed up over to the U and then did 4 x 200m hill repeats just to get the legs moving a little. Then some jogging on to Wasatch Drive for another .5 pickup. Then I ran through Federal Heights to 11th Ave. I started the first of three one-mile surges just before the fire station. This has a nice downhill grade, not too steep. First mile in 5:02. Then jogging over to City Creek Canyon and up just past the one mile mark. I turned around to begin the second mile. Again, this is a nice downhill grade, a few twists and turns but very runnable. Second mile in 5:08. Then some more easy running to the bottom of the canyon and down around the horseshoe before heading into Memory Grove where I began the third mile. This is a very consistent grade, not too steep, just right for this kind of workout. Mile 3 in 5:05. Then easy running home on 4th Ave. I ended up with a little more than 12 miles today which was a little more than I had expected. More importantly, I was able to get the feel of fast turnover on the downhill sections. Breaking it up into three parts (rather than running a 3 mile tempo) helped me to focus on form during each one without breaking down too much.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
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Out the door at about 5:40. I ran about .8 on my own and then hooked up with Josh & Megan. We ran the loop up around This is the Place, with a golf course extension. Felt like a lot of climbing when it was all said and done. Pace was easy, but an enjoyable run. I came across this list today (may have been posted by other bloggers, I don't know) of the fastest men's marathon times in 2007. Dustin Ence squeaked in to round out the list. I would say bloggers are well represented. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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The weather outside right now looks amazing, but it was sure different on the run. I made it to Radda at about 5:50, enough time to run 1.8 before meeting up with the group for a nine mile run. At first the weather wasn't so bad, but then it just started to pour and we (Kim, Sam, Johanna and me) got thoroughly soaked. We did the canal route. My clothes must have weighed ten pounds at the finish. PM: Ran home from work, adding some distance on the trail in Memory Grove. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
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Strange run this morning--I didn't have a fixed plan where I was headed and ended up going up Red Butte Canyon. It was still dark and quiet up there on the road up to the gate. At that point (about 3.25 into the run), I took in the scene with the birds chirping, water rushing down the creek, daylight emerging. Headed down the canyon on the trail and connected with the Shoreline trail above the U. Once I got to the bottom of Dry Creek, I was compelled to run up that trail too, so I headed north up the canyon and took the big switchback that goes out to the overlook. Then headed back from the overlook, down the canyon, hit the metal pipe with a rock (took five tries), and then home via 11th Ave and the cemetery. I was out a long time for the distance I covered. Still, it was great to be on the trail for most of the run today. Helped to clear the mind. I need to get a sweet beard like this.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| I parked at the Foothill Sbux at 6am and ran 7 miles on my own before hooking up with the group at 7am for another 10 miles. It was surprisingly chilly this morning. Pace was generally about 7:15, nice and easy. There was a fair amount of climbing, as I dragged the group back up to TiTP on the way back. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| Easy run with Heather and Jack. We ran up through the U and up to the gate in Red Butte Canyon. Surprisingly warm this morning. We were way overdressed--fortunately the jogging stroller has a little basket where we could ditch our excess clothes. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Out the door at 5:50 am with a plan to run 12. I headed out past TiTP and into the St. Mary's 'hood. I swear that my Garmin skipped about a mile in here, but whatever. I ended up sort of weaving around the U and Research Park a bit on the way back. I was fairly sluggish early in the run, but seemed to loosen up after a while. Heather is going out of town from Weds to Sunday for a conference in DC, which leaves me in charge of Jack for most of the week. It will be tough to get in the runs with the baby, but I will hopefully figure out a way to make it work. If it's warm in the mornings, then I'll feel alright taking him out. Probably have to split up runs most days. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I had originally planned to hook up with the Black Sheep for a track workout, but I wanted to be able to get in a few more miles than that plan would allow. So I headed out the door at about 5:25 with a plan to do a five mile warmup, five mile tempo, and five mile cooldown. The warmup miles were nice, I headed up City Creek and back around toward the Capitol before zigzagging up 1st Ave to South Temple and on to 600 E. I was at 5.4 when I arrived at 600 So. where I started the Liberty Park tempo run. My goals was to run sub 5:53 per mile, which I thought was somewhat ambitious for me for a couple of reasons. First, I've only been doing four mile tempo runs on this route and adding another mile would be like . .. well, running another mile. Second, my legs are a little tired. Okay, so the splits were 5:53, 5:56, 5:56, 5:52, 6:04. I don't know what happened on the last mile. Mentally I was really hanging with it, but the legs just weren't responding. Overall, I felt good, though it was a little bit slower than I would have liked. After the tempo run, I had a nice 5 mile wander back home.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
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AM--I made it out the door at about 5:50 and ran up to TiTP, and did the St. Mary's/Golf Course Loop. On the way back, I hopped on to the Shoreline Trail north of the zoo at the mouth of Emigration Canyon and headed toward Dry Creek Canyon. Great to be on the trail this morning, my legs appreciated the break from the pavement--if only for 4 miles of the run. Hit the metal pipe on the second try with a roundish rock. PM--four miles with Jack in the running stroller. The air temperature was nice, but it was windy. I think Jack tolerated it better than I did. We stopped at Cafe Shambala on the way home and I picked up some Tibetan food for myself (I shared a little of the rice pudding with Jack after he had his carrot/oatmeal mush).
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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I had planned to run with Jack this morning in the running stroller, but the freak snowstorm changed that plan.
So I went to work for a few hours and then ducked out to run at about 11:30. The air was still a little brisk and there was some wind, but I wore shorts and it ended up being a great run. By the end, the sky was as clear as a bell and from 11th Ave I could see all the way down to Utah County. It's interesting how the emergence of spring never feels more certain than after a March snowstorm. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Still flying solo with Jack, so I drove out to my mom's house in Sandy this morning and she watched him while I ran for an hour. I basically just ran northeast on Dimple Dell Road. At about 3.25, I hopped on to the trail at Dimple Dell Park and ran along a nice flat wood-chip trail called the "Sleepy Hollow" trail. I've been driving by this park for much of my life, but never spent any time there. I only saw a sliver of it this morning, but it looks like it would be worth exploring. I think a lot of people take horses in there and stuff, so I am imagining that early morning is the best time to check it out. It was enjoyable to see a different view of things today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Stayed out in Bluffdale last night to get more family help with Jack while I went running. I ran from the house to the Jordan River Trail and then north on the trail. Steady headwind on the way out. Ran into James Barnes out with his team. . The return was nice, though I was a little overdressed. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
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We received about 3-4 inches of snow overnight. It was easy to shovel because the ground was still relatively warm. After shoveling, I ran the Ensign Elem. loop. It was quite slushy out and I had to dodge getting splashed by passing vehicles. The descent down Memory Grove was memorable. Lots of fresh, untracked snow under the morning sky. Just easy pace this morning. PM: I ran 4 miles after work. The sky was clear, but a little chilly. But I had a great run. I bounded through the still-untracked snow on the golf course and thought to myself . . . this is why I run! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.20 | 0.00 | 4.00 | 0.00 | 0.00 | 12.20 |
| Finally made it out for a workout with the Black Sheep. I ran from home and met those guys over by the U. We ran back into campus for a little more warm up and then did a round on the Golden Mile. Josh & I finished together in 5:30. Then Straley showed up and had us chase each other fox & hound style up the center of campus. So that was 8 x hill repeats with distances between .20 an.50. I felt great on the short ones, plenty of power. On the longer ones, I lagged behind Josh a bit, couldn't get the turnover. After all this, I ran another mile or so with Josh & Megan and then ran home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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We had some rain this morning, but it stayed very light. I ran down to Josh & Megan's house and we ran their Sugarhouse/11th E./8th E. ten mile loop. It's a nice loop, though all the climbing is at the end. They're both getting ready for Boston, I look forward to seeing their results, which should be very good. I ran home after dropping them back at their place. Total time 1:28. PM: Easy four mile run with Heather and Jack. We ran down to Memory Grove, up the canyon a bit, and returned more or less the same way. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Sadly, our beloved Radda Cafe in Holladay has closed. It's a tragedy, really. The bake some of the best muffins and scones around. So the group had to switch up plans. One of the Radda Crew, Frank Dolce, is now a part owner in RawBean cafe on 600 South and West Temple downtown. So we met there at 5:30 am for a run. We had a big group, like 14 people, and we ran up Main Street through downtown and up into Memory Grove, to 11th Ave., and out past the fire station. We returned via the same route. Running through downtown with that big of a pack was interesting, I've never done that outside of a race context. The few people that were out no doubt thought we were a very strange sight. That's too bad. People are fully equipped to be running everywhere, all the time. It's interesting that the people traveling by their own power are unusual and the one's safely tucked inside of a vehicle get no notice at all. At any rate, at the end of the run, Frank hooked us up with lots of goodies at RawBean, making it a fun morning. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| This morning I ran up through the U and up to the gate in Red Butte Canyon. From there, I jumped on the trail and canvassed the mountainside over to the bottom of Dry Creek. I hit the metal pipe with a rock and then continued home via Federal Heights and 4th Ave. Easy, easy pace.
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| Race: |
Striders Half Marathon (13.1 Miles) 01:16:17, Place overall: 7, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 13.10 | 0.00 | 0.00 | 0.00 | 20.10 |
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Striders Half Marathon. I knew this would be the most competitive of these winter series races to date, and appearances by Teren and Aleksander only confirmed that suspicion. Plus Logan and Clyde and Ashbaker, Walter were there, so it made for a really strong turnout. The race is well timed for those running Salt Lake, Ogden, Boston ... basically any spring marathon.
I arrived at the start and got off the bus with only 20 minutes to go before the start. I got in a warm up of just under two miles. At the start, I was hanging with Cody and Ben and another guy named Mike, who is an air force lieutenant stationed at Hill Field. We stuck together for about 4-5 miles and then started to separate. I was running alone behind Walter most of the race, usually within about 50m or so, though that lead fluctuated. I just couldn't make up the ground. Anyway, I was basically on my own for the second half of the race except when Lt. Mike came up and caught a ride. We ran together at about 9.5-11.5 and then he pulled away a bit. Others have documented the wind factor and it was significant. I had just one mile under 6 minutes in the last five miles. The wind probably cost a minute overall when it's all said and done. It was also cold, though I didn't notice that too much (headband and gloves go a long way when you're wearing just a singlet and shorts).
The course was interesting, nice grade for the first 10km or so, and then it starts to roll for several miles. In fact, once the wind started, it felt like it never really stopped rolling. No big climbs, just some terrain change.
So here are the splits:
1) 5:31
2) 5:44
3) 5:39
4) 5:38
5) 5:38
6) 5:42
7) 5:45
8) 5:52
9) 6:03
10) 6:00
11) 6:04
12) 5:53
13) 6:08
.1) 33.39
Overall, I'm actually pretty content with the race. I always want to push more in the final few miles. At about mile 12, I asked myself whether I was really pushing as hard as I could at that point, and I was pretty close. I didn't have a big surge in me at the end today, but one of these days I'm going to find that other gear. It just requires a more complete acceptance of some temporary pain.
After the run, cool down for two miles with bloggers. Then a 3 mile cooldown with Bill Cobler. Then standing around in the cold for awards. Good job to all the bloggers today in tough conditions. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.15 | 0.00 | 0.00 | 0.00 | 0.00 | 10.15 |
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Jack kept us up for an extended period last night and it was not a restful evening. I woke up to run and it was raining. So I went back to bed for a bit. I woke up and it was snowing. I prefer running in snow to running in rain, so out I went for a quick 6 mile tour. It was very slushy for the first 3 miles, but improved once I got off the trafficked streets. By the time I got to Memory Grove, the snow had stopped completely and it was a nice little tour back to the house. PM: Easy run from home and up into Memory Grove with Heather and Jack, pushing the babyjogger. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Ok, 28 degrees on this brisk February . . . err . . . April morning. The sky was clear and the conditions were actually pretty nice, so I won't complain. I still feel a little bit of soreness in the quads from Saturday's race,
enough to deter speedwork or a tempo run, but not enough to stay home.
I ran from home over to TITP and did a little meandering through a couple of trails before heading over to the St. Mary's hood and the golf course loop. On the return, I headed back into the farflung reaches of TITP, with observation stops at the Original TITP monument (a smallish white obelisk built in 1921, see photo below), the pioneer cemetery, pond, Smith adobe, etc. Lots to see. Then more easy running to get home.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| It rained this morning, but seemed to finish up before I went out to run. I didn't make it out until 6:30, so I gave the rain plenty of time. I ran the Ensign Elem. loop with a little extension up City Creek Canyon before heading down Memory Grove. The post-rain atmosphere made for ideal conditions. The pace was easy. No more soreness to speak of from the race. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.40 | 0.00 | 0.00 | 0.00 | 0.00 | 15.40 |
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AM: With Radda closed, we met at Blue Star Cafe at 2300 E/2800 So.. We had a group of 10 or so. Four of us split off for a little longer route through Holladay--Erik L., Aimee Larkin, Lisa Madsen and Johanna Nielsen. The girls were running strong today. My legs felt dead and I wasn't feeling particularly spicy. We finished back at Blue Star, which was blasting some bad generic alternative metal band over the speakers. It lacked the Radda coziness. Next week, we're trying Grounds for Coffee at 2100 E/3300 So. PM: After work, I ran from the office up Memory Grove to the horseshoe, turned around and headed back down, then on to 4th Ave. Stopped at Hatch Family Chocolate and picked up a couple of sweets, then finished the .75 to home carrying the small bag. Total of 5 miles.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
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This morning I had two thoughts for the run as I was heading out the door: 1) run 10 miles; 2) run a significant portion of it on a trail. As I headed east up 4th Ave, I decided to do the Cucina Loop on the Bonneville Shoreline Trail, from Dry Creek Canyon to City Creek Canyon. It takes about 15 minutes to run up to the trailhead at the bottom of Dry Creek (it's a pretty steady climb to that point, though it's only about 1.6 miles). Then I vanished into the womb of Dry Creek. It was still a little dark, but no visibility problems. The trail was still frozen, which was good because I think it would have been muddy otherwise. At the first overlook above the switchback in Dry Creek, there is a great view of the city. I noticed that someone had etched a message into the now-frozen ground with large letters, reading "THIS IS HOW WE MANIFEST IMPERMANENCE." I agreed. After the overlook, the trail rolls nicely, with only one notable climb and a couple of other little grunts. I descended into the meadow above City Creek and then dropped down through the upper Avenues, Ensign Elem., and the cemetery. I did some drills on the grass near the cemetery offices to finish the run: skipping, knees, carioca.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 20.25 | 0.00 | 0.00 | 0.00 | 0.00 | 20.25 |
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Long run this morning with the usual cast of characters--there were about 8 or so in the group. We started at Foothill Village and ran a south loop out on Wasatch to the foot bridges over the freeway, then contining on Wasatch before dropping down to 33rd So. and a zigzagging return to Foothill. I felt sluggish and just ran conversationally. Back at foothill, this was the end of the first loop, just over 10 miles. Most of the group is not training for anything longer than this, so that was it for them. Lisa Madsen and I continued on for the second ten mile loop, a northern route that covered much of my usual TTIP/Research Park/Federal Heights run. I was feeling better on the second loop, but not as good as Lisa, who was running really strong. I told her she was "kicking my butt today." To which she replied, "I can slow down, if you want." Ouch!! She's running Ogden and should do really well. Sub 3:10 seems extremely likely, sub 3, a distinct possibility depending on the conditions and what kind of day she's having. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run with Heather and Jack, pushing the babyjogger. We ran up to the gate in Red Butte Canyon. It was warm!! We ran into Brian Kamm, who was finishing a long trail run, and chatted for a couple of minutes as we were heading home. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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The thermometer said 42 degrees this morning, which means one thing . . . shorts! This is the first weekly training run I have done in shorts in a long time, probably since 2007. I hear its supposed to dip back down into the 30s later this week, so I'll just enjoy it while I can. I ran out on the standard TTIP route via the grass going up to the monument, and then did the St. Mary's Golf Course loop (with some fairway running). Next, I jumped up on to the Bonneville Shoreline trail trail access at the zoo and climbed up to the main trail, eventually winding over to the bottom of Dry Creek Canyon. Hit the metal pipe on the third throw (my shoulder hurts from the first two throws ... too hard). I ran a few drills on the grass at the end; carioca, high knees, skipping. PM: Jack and I ran a few easy miles after work, out and back to Memory Grove.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 0.00 | 5.00 | 0.00 | 0.00 | 12.00 |
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Arrived at the zoo trailhead at about 5:40, enough time to get in a mile before meeting up with Lisa M. Our plan was to run five easy miles up Emigration Canyon, and then run a five mile tempo down the canyon. The crazy thing today was that the wind was blowing up the canyon, rather than down the canyon. It is very rare that I have had a tailwind going up. If it's windy, it's almost always blowing in my face while I climb. It made for a smoother ride up, but on the way down it was a battle.
Lisa came down with a cold after the weekend, however, so she decided to back off a bit and she ran up to the 4 mile mark and back down easy. That's a good move, as she's planning to do the SL Half and probably needs the rest anyway.
So I continued on up the canyon to about the 5.5 mile mark (about .5 past the Sun & Moon Cafe). Turned around to start the tempo run and felt sluggish from the start. I haven't done anything quick since the half last weekend and I was concerned I would feel stale the whole time, so I just played it by ear and do all I could. First mile was 5:56, which reflected my sluggishness. I picked it up a bit in the second mile, 5:43. At some point I started to concentrate on letting go of the little mental blocks telling me that I was too slow today and that I should just be in bed. Third mile in 5:40. With two miles to go, I was approaching Ruth's diner. The grade in this part of the canyon is very runnable, but it does flatten out a bit. I think that's probably a good thing. During the fourth mile, Kevin Tuck drove up along side me and started talking about running. I love Kevin to death, but I was too deep into the run to slow down and focus on the conversation. I did manage to squeak out a few sentences. Fourth mile in 5:32. Okay, one mile to go. This is the flattest part of the canyon, but also probably the section I know best. I tried to concentrate on my best downhill form. Mile 5 in 5:27. Then a little cool down back to the car. The headwind coming down the canyon was definitely a factor, but nothing to do about it.
I feel like I needed this workout today to get over the hump of just running slow for the past several days. At some point, there's no such thing as an "easy" day if all the days are easy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Well, it was back to being cold again this morning. I knew the warmth couldn't last . . . though it is at least comforting to know it is possible. At about 5:40, I ran down to Josh's house and we ran 8 miles together, through the Avenues and up to the 1 mile mark in City Creek. We chatted a lot about Josh's upcoming race at Boston. I predict 2:38, or faster. (His PR is 2:45) . After we circled back to Josh's house, I tacked on a few more miles, heading up to the U and back down through Federal Heights. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A group of 7 met at Grounds for Coffee at 5:45. I arrived in time to get in .5 before we started. This is close to the traditional Radda route, so we did the canal route. I anticipate this will be the new staple as it allows basically the same course everyone knows and it's close to all of the Holladay runners. I added another mile at the end to finish things off. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| This morning I ran the Ensign loop with a short jaunt up City Creek Canyon to add a little fun and excitement. The creek is really starting to move now, as the water descends from the mountains. Easy pace during the run, total time of 1:17 for 10 miles. Then I added a series of drills on the grass--high knees, skipping, carioca, glute kicks. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.00 | 6.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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For the last several days, many people (mostly non-runners) have been asking, well actually assuming that I was running the Salt Lake Marathon. The logic goes something like: 1) I'm a run marathons; 2) I live in Salt Lake; 3) therefore I am running the SL Marathon. I suppose I understand the logic, but there is this strange kind of disappointment that surfaces on people's faces when I tell them I'm planning to run Ogden next month. They feel sort of let down, or at least that's what I pick up. It's actually kind of funny, now that I think about it.
Anyway, although I wasn't registered this year, I did manage to participate in an unofficial capacity. A couple of days ago I volunteered to pace Adam RW for the last 6 miles of the race in his quest for marathon speediness. I guess he thought I would help more than hurt, and agreed to let me tag along.
I left my house at about 8am and ran out to about the 20 mile mark, about 6 miles from my house. I had a pretty serious headwind on the way out and I knew that must be driving the racers nuts. I was a little early to the 20 mile mark , and just kind of ran up and down the street (5th East), waiting for the action to arrive. The lead group, all Kenyans as far as I could tell, cruised through in a pack of about five, though I didn't count carefully. Next through, about five mintues back, came Sasha, followed closely by Alexander Tomas. Then Matt Harmer from the WRC team. Next came Adam, looking strong, and we took off.
The stretch of fifth east is a long stretch, and we had a little tailwind--the opposite of what they had endured in the first half. Adam caught Matt and Alexander, which says a lot as these are very, very strong runners. Then we ran into the half marathon/5k crowds. The SL Marathon does a terrible job of keeping the course clear for the race leaders. You have to weave around lots of people and it's kind of unnerving. Rather than let it wear Adam down, I tried to put the crowds on the road to his advantage--trying to get others to give him some encouragement, and trying to clear the path when there was a traffic jam.
The splits on my watch for the stretch I ran were between 5:57 and 6:15. I'm sure Adam's post will give a more complete run-down.
As we got into the Gateway, I bailed out and Adam surged on to the finish--sub 2:40 and a PR. Great job!
Then I ran back along the course to 5th East and 2100 South, where my wife and her friends were gathered watching the race. So I managed to get in a nice run today with some pace work. Congrats to all the finishers on a windy, warm day! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.80 | 0.00 | 0.00 | 0.00 | 0.00 | 13.80 |
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Easy run this morning, out and back to TTIP/St. Mary's/Bonneville Golf Course. It was cold again--29 degrees. I was wearing my thick Asics Thermopolis top, which is more or less my heaviest running shirt. I always worry it will get too warm, but it breathes well. After the run, I did about 10 minutes of drills on the grass--high knees, butt kicks, skipping, carioca. PM: Easy run pushing Jack in the babyjogger. We ran up and over to 9th Avenue, dropped into Memory Grove on the switchbacks (a little treacherous pushing the stroller), and then return via 4th Ave. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| This morning I planned to get in a five mile tempo run, but keep the intensity moderate, i.e., Tinman Tempo. So I headed over the usual route to TITP. After four miles of easy running, I started the tempo while still in the TITP parking lot. From here, I would have a grunt climb up Crestview behind the Zoo, then a descent on Wasatch through the golf course, then some flat/rolling terrain along Wasatch, as I headed south. The initial climb was no problem and the downhill through the golf course was nice and easy. Mile 1 in 5:59. Then it flattened out and climbed a bit. Mile 2 6:08. I had a 180 degree turnaround in the middle of the third mile: 6:00. The fourth mile had a nice easy grade: 5:53. Mile five took me through the golf course up along Wasatch, peaking at Crestview. Ugh. I run this hill all the time, but never at tempo pace. It's a gut-kicker. Like mile 6/7 the Ogden 10 miler. Well, not quite that bad--but it is a steady half mile climb nonetheless. Anyway, even with the .3 of downhill after the climb I only managed a 6:42 for that mile. Then an easy 4 mile run home, trying to keep my form together--thinking about the drills. Total time: 1:34. Oh, at Boston yesterday, Josh Steffen ran 2:36:53, an awesome time on that course. His wife Megan ran 3:14. Great finishes.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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The weather was fairly warm this morning and I decided I would run the trails to celebrate. I ran the Cucina loop (City Creek Canyon to Dry Creek Canyon via Bonneville Shoreline Trail). Lots of climbing in this run--at least 1500 feet, most of it within the first 3 miles--but I took it nice and easy. I ran a few drills on the grass when I got home: butt kicks, high-knee skipping, quick feet, carioca. After work, Heather and I ran a couple of easy miles while I pushed Jack in the babyjogger. Heather dusted me at the end. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Met at GFC at 5:45 and ran the canal route with the Radda crew. We had some nice weather, and then rain mixed with snow. I was pretty wet by the end, but it wasn't too bad. I'm conditioned to accept less than ideal weather this year. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop run via the U/Federal Heights/11th Ave/Memory Grove this morning. It was a "warm" 30 degrees. This morning I really emphasized putting one foot in front of the other. | |
| Race: |
Striders Winter Series 30k (18.6 Miles) 01:53:10, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 3.75 | 18.60 | 0.00 | 0.00 | 0.00 | 22.35 |
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Striders 30k this morning, the last race in this five race series. It was a little chilly when I arrived (28 degrees), but looked like it was going to get warmer without too much weather craziness. I ran a couple of warm up miles out and back on the course.
At the start, we had the core series competitors, I didn't recognize any new faces that looked like they were going to want to push the pace. As could be expected, the pace was easy from the start as Cody, Jon, Ben and I chatted. At the first mile the Garmin said it was low on memory and couldn't store more data. and I messed with it trying to clear data, but ultimately I stopped and reset my watch and the bottom line is I don't have splits for some of the race. Oh well.
Cody and I pulled away from those guys around mile 4 or 5. Pace was still easy. Cody says we were averaging 6:13 through these miles. The wind was a little bit persistent, but it wasn't much of a factor, except that it seemed to be blowing against whatever direction we were running--but not bad.
At about mile 9, Cody started to drop off the pace a bit, or I might have picked it up a little. Soon enough we were heading back toward Eden and I did pick up the pace, running around 5:45 for a handful of miles between 10 and 13.
The last five miles are filled with rolling hills (the same hills that we ran in the half M, and also add character to the Ogden Marathon). I felt like I had some distance on Cody, but didn't spend a lot of time worrying about the gap. I just settled into my race and didn't focus on much else than moving forward and keeping my form together. I didn't have much incentive to push the pace, beyond simply trying to run an honest thirty kilometers at approximately marathon pace. So I just followed the Sherriff's truck to the finish and that was that. I thought about the series in the final stretch, and how fun it has been to be competing with my friends on the blog, and how I appreciate the support from a lot of different kinds of people in my life.
I watched Cody finish and then Jon (battling it out in the final half mile) for second and fourth respectively in this race. My race today was enough to wrap up the series win as well. More significantly, it was a 1-2-3 sweep for the blog in the race series overall. We all left with a little more cash than when we arrived.
It was agreed before the race that the series winner would buy breakfast for the others. So Jon, Cody and I had a nice breakfast at "The Oaks" in Ogden Canyon. Stop and check it out during the marathon if you think you need to catch up on your carbo loading. Try the "Canyon Cakes." Jon couldn't finish the short stack, but we won't hold that against him.
Each part of the series--the ups and the downs--was a lot of fun. It's a pretty substantial commitment, but it does allow you time to build fitness and check your progress over a couple of months. It also strikes me as pretty effective preparation for the marathon.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Cody was in Salt Lake and agreed to drive over to my house at 6am for a run. We ran the U/TiTP/St.Mary's/Golf Course route, out and back. Nice to have good company on this run. We added a little bit at the end to make it eleven miles even. Cody was impressed with the number of porta potties that line this route intermittently, and noted that Jon would be even more impressed. We had great weather today. I don't really have any particular soreness from Saturday's race, just a little less spring in the legs. I was far more beat up after the half marathon, leading me to believe that fighting that wind took a lot more out of me than I realized. I did come down with a little head cold on Saturday night (better after the race than before), so that's a little annoying. But it's not terrible right now. I'm planning to keep it easy an consistent this week. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I hooked up with the Black Sheep at East High this morning, but I can't really call what I did a "workout." With this little head cold and just enough race-fatigue, I simply wanted to do some up-tempo running without too much stress. The main parts of the run were 2 x 1 mile and 5 x 800. I didn't time anything so I don't have specifics, but it wasn't too quick or too hard. I just ran by feel and focused on keeping everything moving with decent form. I think this was the right thing to do today. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Met up with Josh on 3rd Avenue. We ran a meandering route up through the U, to Red Butte Canyon Gate, and then back north via the Shoreline Trail. After the trail, we headed west on 11th Ave, dropping down from 9th Ave. via the concrete switchbacks in to Memory Grove, then home via 4th Ave. Easy pace, nice conversational run. I was pretty congested at the start, but things improved after a couple of miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM: Easy miles with the Holladay crew. It was snowing when I left my house, but not too bad on the run. In fact seeing the snow on the blossoms was pretty nice. Included a couple of short surges, but nothing too notable. PM: I ran home from work. On the way, I saw Sam walking down State Street. Then I ran into my friends Dave & Keli out for a run. Dave never runs, so this was a surprise. I ran with them up Memory Grove and around the horseshoe back toward the Capitol. Then I dropped down to Memory Grove again, and ran home on 4th Ave. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| This morning was cold (surprise!) on the thermometer, but the conditions were actually very good. I did most of the Ensign Elem. loop and added a couple of miles by running up City Creek to the 1 mile marker. Water is starting to move quickly in the creek now. Almost everything looks like it's turning green. I have no idea what my pace was. |
| Race: |
Law Day Run 5k (3.1 Miles) 00:17:21, Place overall: 6, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 3.10 | 3.00 | 0.00 | 0.00 | 17.10 |
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Law Day Run 5K today. I have to go to the airport right now and don't have time for a full report, but here's the executive summary: I managed to recruit a very fast Speed Team to represent my law firm (Manning Curtis Bradshaw & Bednar) in the Speed Team Division. Our "A" team for the five-person Speed Team Division included Sasha, Jeff M, Josh Steffen, Megan Call and Johanna Nielsen. (I was on the B Team). The A Team rocked the house and held off the Workman Nydegger team led by BJ Christensen and his friends. BJ won overall, but we got to keep the speed team trophy for another year (It's now ten years in a row for our firm). In the end, it wasn't all that close, particularly because oure women were VERY fast. Our "B" team placed third.
I finished 6th overall, running what for me was a decent race amidst some very good competition. Thanks to everyone for running! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| TTIP/Golf Course loop, nice and easy with good weather conditions. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.25 | 0.00 | 5.00 | 0.00 | 0.00 | 12.25 |
| The original plan this morning was to do a tempo run in Liberty Park, but having just run there on Saturday, I decided to mix it up. I ran down to Memory Grove and up to the horseshoe at the bottom of City Creek. I decided to do a series of mile repeats along the road between the horseshoe and the Captiol, also known as Gravity Hill ("I found my thrill ... on Gravity Hill ..."). It's more or less flat, slightly downhill in the direction I was running the tempo (north to south). First mile was conservative as I was still waking up, 5:27. Then I jogged back to the start and ran the second one, feeling much friskier, 5:04. Then I elected to mix it up with a two mile effort. So I ran back two miles easy to 11th Ave and G Street. I turned around and started the two mile run. The first mile has the nice 11th Avenue grade, and then some nice drop to the horseshoe, 5:02. The second mile was out to the Capitol on Gravity Hill, I struggled a little at the horseshoe where there is a tiny little gain in elevation, but managed to finish reasonably strong, 5:17: two miles in 10:19. I jogged back to the horseshoe and decided to run one final mile down Memory Grove: 4:48. It's a nice downhill.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Met up with Josh and Megan this morning. We ran an easy 8 mile loop via the U/11th Ave/Memory Grove. We ran into Casey and Kathryn, also out for a run, and chatted with them for a bit. Those guys are planning to do the relay at Ogden. They should be pretty quick. After dropping off Megan and Josh, I added a couple more miles, including some drills on the grass at the end: butt kicks, high knee skipping, carioca. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Run with the Radda crew from GFC. We had thirteen people in our group this morning, and for once the men barely outnumbered the women. We were like a herd. The conditions were amazing this morning, nice and cool with post-rain shimmer on everything. The canal section is like running Oregon--very lush. Quite a contrast with the ice and snow from only 7 weeks ago. Pace was easy this morning. I need to take more time after the run to stretch, as I feel a little tight. I'll try to do it tonight. Need to keep things loose for the next week. PM: Heather ran down to my office pushing Jack and then we all ran home from my office together. We stopped at the little play area on 4th Ave on the way home so we could push Jack in the swing for a minute. Strange thing happened. There was another little boy we didn't know there playing in the sand, probably four years old. When we arrived, he looked up at me and very earnestly asked "are you Jack?" Sort of startled, I said, "no, but he is"--pointing to my son. The boy didn't offer anything more to provide any clue about his intuition. He just sort of acknowledged that Jack was now there and he continued playing. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I came to work early this morning, 6:45 with the plan to take off at 11am and hook up with Kevin Tuck for a run up City Creek. I met him at the bottom of Memory Grove and we ran up past the water treatment station. It was sort of raining a bit on the way up, but the weather was ideal overall. On the way down, Kevin's hamstring started to give him trouble and he urged me to go on. I felt like a bad friend leaving him, but he insisted and I genuinely believed he wanted me to keep going, so I continued my easy run down the canyon. I hope he made it down ok! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| This morning I met up with Adam RW, Steve and Josh at Foothill Sbux for one last semi-long run before the marathon. We ran a pretty nice loop with plenty of variety. We headed up through the golf course, caught the Shoreline trail at the bottoom of Emigration Canyon, and then headed north on the trail to Red Butte. We ran to the Red butte gate, down to Shoreline again and to the bottom of dry creek. We threw rocks at the pipe. Steve hit it on the first shot, it took me like seven tries. Next we cruised down 11th Ave to Memory Grove, then down to the 4th Ave stairs to start the long climb back toward Foothill. I had to stop at my house for a quick deposit, and we continued on through the U to foothill and the finish. Really easy pace this morning. It was a fun run and I enjoyed talking a bit to new Steve. We cooled down at the Sbux where Adam and Josh brought me up to speed on the highs and lows of a life in the sciences. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy U/Avenues loop this morning. Oregon-like post-rain conditions. Really great for running. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy run out to the mouth of Emigration Canyon via TITP. Picked up the pace on the return, just to feel the legs turning over a bit and to get a sense of form, but nothing special. 37 degrees at the start. It's May 13th. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Easy Avenues loop. I'm at the point in the taper where anything faster than 8 minute pace feels like really hard work and it is impossible to imagine running 26 miles all at once. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
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Same route as yesterday, Avenues loop via Memory Grove. Since I have felt like I'm made of lead the last couple of days, I thought it would be a good idea to run one decent mile in the middle of the run today. So I ran a mile on 11th Ave down to B Street in 5:43. This felt ok. The upside of this run was that the conditions were great, 55 degrees and beautiful out. Birds singing, flowers blooming, unicorns flying . . . | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles easy this morning, just to feel the legs moving. Mark gave me a massage last night and that seemed to loosen things up a bit. Of course, the calves are always a potential danger point in the marathon no matter what I do pre-race. With the heat, I'll need to be particularly careful to stay well-hydrated and try to avoid cramps. Good luck to everyone who is racing tomorrow! |
| Race: |
Ogden Marathon (26.2 Miles) 02:40:50, Place overall: 6, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.00 | 26.20 | 0.00 | 0.00 | 0.00 | 27.20 |
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Ok, Ogden Marathon.
While I feel like I could write a novel about the race, I'll try to keep it semi-brief. If I did write a novel, though, it would be called "If Eden is this Hot, Who Needs Hell?"
Ok, to be fair, Eden wasn't that hot. But it did get very warm toward the end of the race as we approached the valley floor. All kinds of weird things happened to me during this race, some of which I will address below. Others, hopefully, will just fade out of memory.
Pre-Race: The night before the race I stayed up above Eden at my friend Kathryn's vacation house. Kathryn (a black sheep) and a few of our other black sheep friends, Derick, Casey, Johanna and Mark, were all running together as a relay in the marathon (team name "the Stinging Sturgeons" ... it's a long story). Also joining us up there was Lisa Madsen who had trained hard for the marathon and was primed to race well (she finished in 3:07, a 20+ minute PR!). We watched "Alone in the Wilderness," which, if you have not seen it, you should.check out this you tube excerpt. A great testament to patience, persistence and ingenuity. I suppose one could analogize those things to the marathon. I didn't make the analogy until just now, however, and my race shows it. Nevertheless, the Stinging Sturgeons won the relay overall so they got it right at least.
Race:
The pre-race was mostly uneventful. I stand in line for the porta potty next to Jeff Galloway pretty often, so nothing unusual there. The one thing that was a real concern was the weather--too nice at 6:30 a.m., way too nice. I had a jacket on, didn't need it. Didn't need a hat. Wore gloves for a while more out of habit than anything. When I finally stripped down to the singlet and shorts, I don't think I felt chilly even for one second. The sun was already beginning to beat down. This was not a good sign.
On Friday, Jeff Shadley and I exchanged messages about running together. He was shooting for 2:35. I told him that was ambitious for me, especially if the weather was going to be a factor, but I said I would hang on as long as I could. My pre-race goals were: 1) sub-2:37 for a great race; 2) sub-2:40 for an acceptable race. Although I would end up tanking toward the end, I think going out with Jeff was the right call. It gave me someone to work with and break up some of the race. On a better day, I would have been able to hang longer.
Anyway, the gun goes off and we're rolling down the canyon. The river is rushing with cold water, we're feeling good. Running in 5th and 6th place we were already totally alone between the pack of four ahead and the other chase packs behind us by mile 2. It was like being out for a long run, no one in sight.
It was within the first couple of aid stations that things started not to go well. With the heat, I knew it would be important to hydrate at every opportunity. The problem was that things weren't staying down very well. It's not uncommon for me to burp up a little bit of my pre-race nutrition and hydration during the early miles of a race. You can't call it puking, more like spitting up. Usually that goes away quickly, but in this race, for some reason, I continued to do that all the way until about mile 20. As I reflect, I think this took a toll in this long race. I needed to be able to keep down all the fluid I was taking in, but I just kept foaming it back up. (Mmm...that was some good red Powerade, let's see that again!). It probably also brought up some of the gels I was taking too, depleting me even more. One reason I suspect this was a factor is that after the race I was immediately very hungry, eating everything I could get my hands on. Usually, it takes me ten minutes or so before anything other than a bit of orange or banana sounds good. On a side note, the only significant change in my pre-race routine was that I had quite a few grilled vegetables the night before along with my pasta. Usually I just go with pasta. (Note that the veggies were great, however).
Back to the race. So, we're cruising along through mile eight and I'm foaming up a storm, tyring to assure Jeff this was normal (even when it was becoming quite abnormal). Splits were 5:53, 5:59, 5:49, 5:45, 5:43, 5:45, 5:48, 5:48 for miles 1-8 (based on my Garmin, the markers were off). Mostly, this felt good, but I didn't have that feeling like I was just going through the motions. I knew I would have to work through the next section to get through Eden and to the Canyon. Jeff and I started to trade leads every half mile or so, which worked fairly well for a while. Neither of us was being very militant about sticking to a schedule and there was some flexibility in it.
So then we're rolling towards Eden. I'm glad I had the Striders series experience to guide me through all of this a couple of times. It is a tough section for any race, particularly a marathon. The toll that rollers take from you on the uphill is almost always greater than the benefit you get from the moderate downhills. The goal was to hit the half in about 1:18. We rolled into Eden around 1:17 something, and this seemed like we were right on pace. There was an exchange point for the relay and a good crowd and I almost missed the aid station, but that was probably my last hurrah in the race. Mile splits for 9-13 were 5:55, 5:57, 6:07, 6:04, 6:08. Slowing down would be come a significant trend very soon.
We climed up through the hill at 15 which wasn't so bad since we took it so easy. Once we were winding toward the mouth of the canyon, I was still foaming at the mouth like a rabid dog at each aid station, but I caught a little second wind and I was looking forward to the descent into Ogden at 18. Mile splits 14-18 were 6:02, 6:28, 6:06, 6:07, 5:51. Around 17.5 or so, Jeff started to pull away. No problem, I knew I would have to run my race. But I was still looking forward to the descent so I could really pick up some time. But as soon as I started to drop into the canyon, I suddenly had this realization ... "hey, wait a minute ... I can't run very fast!" I realized that I was beginning to tank at the very point in the race that I should have been picking up time. The first couple of miles into the canyon have a pretty runnable grade and it was wasted on me. I realized I was hitting the wall--something that hasn't happened in a long time--and I knew I had to improvise. Too bad I couldn't come up with anything useful other than just to keep going. I had a few momemts where I felt like I was recovering, but for the most part, I was fighting many factors. My calves started to cramp up intermittently (which is my own personal death rattle in the marathon) and it was way too early for that. The thing is, there is no graceful exit. You either quit or you keep going. I kept going. It was painfully ugly, but I kept going. Splits from 18-23 were 6:07, 6:14, 6:15, 6:09, 5:57.
At about mile 23.5 or so, I saw Josh Steffen and his wife Megan standing on the grass during the trail section. Josh yelled "CARBOOM!" which usually makes me laugh my butt off, but instead I merely turned my ankle on a curb and almost ate it. Nice. Josh jumped in to join me for a couple of miles. We were winding through half marathoners and trying to get water at aid stations. Josh keeps me laughing all the time when we're running, but I was pretty much brain dead at that point ... phoning it in. Josh said that I really needed to "dig." To which I replied ..."yeah, dig a grave." I'm usually not quite that morose. The trail section we were running at that point was nice and would be great in training, but I actually found it a little bit tedious with all the turning and little hills and having to dodge half marathon walkers, etc. It makes sense to have it in the race, but I wish I had prepared for it a little more.
So now the mile splits are really suffering, just like me. At some point, we emerged on to Grant Street and there is this painfully long straightaway to the finish. Being nearsighted, I am accustomed to having blurred vision of faraway objects, but this was ridiculous. Where was the finish, Draper? Josh dropped off at mile 26 to let me bask in the glory of my calf-cramped limp to the finish line, struggling to keep my composure and redeem some sense of dignity. I'm so glad I can laugh at this now, but it stunk at the time! Mile splits for 24-26.2 were 6:24, 6:32, 6:47, and 2:58. My watch had 26.44 overall, so that last split is for almost a half mile. That pretty much sums it up.
When it's all said and done, I placed excactly how I should have placed, though I think I should have been a minute or two faster. The heat and my nutrition/hydration problems took a toll. I know from my bad attitude toward the end that it had to be a glycogen problem. I get moody when I'm hungry, and I was really, really moody.
After the race, I stood in the river for 10 minutes with Johanna and Mark. That seemed to help my calves, which feel pretty good today all things considered.
Although I think times were slow across the board, it was great to see the FRB Team putting in so many great finishes. It's an honor to run with so many talented men and women. Congrats to you all. After the race, Josh and Megan stopped by my house and Josh presented me with a small reward for my race, a vanilla creme filled donut covered with chocolate, sprinkles, and orange stripes. They thought I wouldn't eat it. Ha! I devoured it in not time! It was awesome.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 1.30 |
| This morning I drove over to the Steiner swim complex, parked, and ran 1.3 miles around the adjacent park at Guardsman/Sunnyside. I just wanted to move my legs a little and see how things were working after the marathon. For the most part, things were working well. The calves feel good and the quads are surprisingly resilient. Mostly, my legs just feel heavy. The only pain is in my left hip, I think it is an IT band issue. I'll roll it out later today. After my little jog, I swam 500 meters in the indoor pool. The outdoor pool is open now, but there was construction just above the pool and they were blowing dirt right over the water. No thanks! This was my first time swimming this year, and it felt really good. I still a pretty bad swimmer, but I didn't lose as much technique as I thought I might (not that I had anything significant to begin with). I hope to swim a couple more times this week to give my body a little break after the marathon. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Yep, I'm really cranking out the miles now. I had an early meeting to get ready for and since I didn't get out of bed until 6:20, I decided two miles would be just fine. And you know what? It was! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| Continuing my recovery week ... I parked at Steiner and ran around the park and the University Village. I had planed to really amp up my miles and go for three, but it started to rain pretty hard and got very cold at about 1.5. I had no hat or gloves and that was enough to lure me back to Steiner. I then swam 500 meters in the indoor pool. That felt really good. I wish I had more time to swim, it's pretty relaxing. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| I know, now I'm just getting cocky with the miles. More easiness this morning. I parked at Steiner Aquatic Center and ran over to Miller Park for some Oregon-like trail running in the misty greenness. Then I swam a bit in the pool, but didn't have much time. Still felt good though. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy six miles this morning before packing up and heading to the airport to spend the weekend in Victoria, BC. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Victoria, BC. No running today. I didn't bring my stuff because I thought I could benefit from the time off. Boy was I wrong about that. The weather was ideal and there is so much good running terrain. It's quite a charming, beautiful town. Note to self, always bring running gear no matter what. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| This morning I started running again. A week of easiness after the marathon was quite enough to give my legs and mind the break they needed. Being in BC over the weekend and lamenting that I had not brought my stuff to run, and not being able to run, made me really anxious to get back out there. So even though it was raining pretty steadily this morning I headed out and did the Ensign Elem loop. Mostly easy pace, but I did pick it up in a few sections to test my leg turnover. I still have that slightly heavy, uncoordinated feeling after the marathon, but not too bad. I have also gained a few pounds since the race, which I hope not to keep. You can't eat like you're running 80 miles a week when you're only running 15 mpw without getting a few too many calories.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| The plan was to go 10, but I had some tightness in the left hip early in the run that was enough to have me back off. After a few miles, though, things loosened up well. I threw in some fartlek-style point-to-point surges (nothing longer than .5) just to see how those would feel. Mostly, they were good. I felt like I had something resembling "fitness" this morning--but it was only a resemblance. I ran the same Ensign route as yesterday, but was four minutes faster today because of the surges.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Met up with Josh and Megan this morning. I got to hear all about the 5k fireworks at Magna and the speedy times galore. I wonder what the times at that race would be like if Demetrio did it in September at the end of everyone's summer training? Anyway, we ran up to 11th Ave and then to the 1 mile mark up City Creek. A very small amount of sprinkling at the beginning, but the weather was great overall, warmer than expected. I still generally feel really sluggish. I have a massaged planned for tonight, and maybe that will wring out some of the staleness in my legs.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Run with the Holladay Crew this morning, from GFC at 5:45. A few sprinkles, but overall nice conditions. I had a massage last night from Mark and that seemed to help open things up a bit. He worked on my psoas which helped me feel better as soon as I got off the table. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| This morning I ran over to This is the Place, then I hopped up on to the Shoreline Trail and headed north. When I hit the construction at Red Butte, I turned back west and ran home through the U and Federal Heights. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Cucina loop with a giant herd of runners. In fact, we had a group of 18 at the start! It felt less like a run than a migration. What a great morning to be out with so many others to enjoy the big climb, the stellar views, and the speedy descents. The route goes from Cucina at 2nd Ave and Q Street up and over through the Avenues to to City Creek, to Shoreline Trail to Dry Creek with the Special Deluxe Extension to Red Butte Canyon and then back through the U to Cucina. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| This morning I ran out and back to This is the Place and up to the St. Mary's hood (no golf course loop). For the first time since the marathon, I felt I had finally regained full range of motion in my body, so my form felt much more at ease. Also, my hip, which had tightened up a lot after Saturday's run, didn't give me any big problems. I spent a fair amount of time yesterday working the TP massage ball and that seemed to help. It's still something I'm keeping a close watch on, however. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 3.50 | 0.00 | 4.50 | 0.00 | 0.00 | 8.00 |
| Black Sheep Workout at East High. This was my first time back on the track in a while and I could feel it. After 1.25 warmup, we ran 4 x 400 with 300 at intensity and 100m easy. Then the infamous "Penny Run" which would take too long to explain, but basically it's an "equalizer" run that is designed so that everyone in the group should finish each interval together. Thus, while Josh was running 700m, I was running 670-680m, and some were running less than 600m. We did eight of these intervals and I am here to tell you they hurt. I have no track speed, and thus no 5k speed. I would like to push that VO2 element a bit in the next couple of weeks to boost my capacity and make the endurance work that follows more meaningful. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met up with Josh and Megan on 3rd Ave at 5:45 and we ran the U/Ensign Loop with a 2 mile extension up and down City Creek Canyon. My quads are a little sore from the track workout yesterday, but everything else felt pretty loose. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| The plan this morning was to run out to 4800 South to pick up my car from Mike Bailey's shop, but it was raining and this particular car is not suited for wet weather so I had to figure out something else to do. In my early morning fog I even decided to lay down and try to fall asleep for a few more minutes. Didn't really work. Finally headed out the door around 6:15 with no real plan and a bad attitude. It was raining and I was tired ... So I ran what can only be described as a meandering route out to the Harvard/Yale neighborhoods with lots of zigzagging and going down streets I usually don't run. I guess mixing it up was the only way I could keep it interesting today. It was one of those runs where you feel like you're stopping every five minutes for some dumb reason or another (bathroom, gear adjustment, etc). As the run went on my mood improved slightly, but I still felt like BA Baracus. I pity the fool who don't remember what BA stands for!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| The skies were fairly clear this morning so I ran from my house out to Murray (4800 So./200w) to pick up my little British car from Bailey's. After I got to Liberty Park, I basically ran on 5th East all the way out to 4500 South and then down to State, etc. There is a serious camber on 5th East and I ran a lot on the sidewalk, which isn't my favorite, but it worked. On the upside, the car runs great now and I look forward to getting it back on the road for a couple of drives this summer. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Met up with Johanna at 6:30 at Foothill Sbux. We ran a north loop via Bonneville Golf Course, TiTP, Research Park, Fort Douglas, U, Federal Heights, Avenues. Johanna keeps the pace spicy and although neither of us felt great, we ran fairly hard overall. My watch showed 1:34 for the distance and that includes a couple of times I didn't stop the watch when we stopped briefly. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy family run with Jack and Heather. I pushed Jack. Heather turned around for 4 miles so she could make her yoga class. I added a little more and then turned around. Jack and I stopped at Cucina and picked up a little breakfast, which we enjoyed on our back patio when we got home. It was a nice morning. Great to spend quality time with the kid. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Easy miles this morning with Josh and Megan. We ran the Ensign loop, with an extracurricular tour around the Capitol building. There is a gravel path that runs nearly the entire circumference of the Capitol complex and it would make a good place to do some intervals one of these days. PM: Ran home from work, 2.25 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.50 | 4.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Black Sheep workout at Highland High track. Warmed up around Sugarhouse Park, then grouped up at the track. Ran 800m of speed changes. Then the meat was 12 x 400 meters, followed by 1 x 800. We ran the 400's in 3 sets of 4 with 100m walk between intervals and 1 lap easy jog between sets. I don't have my watch with me, but I think I can remember most of the splits (I'll make any modifications later). Josh and I were shooting for 80s per 400 as a goal, but ended up quicker.
Set 1: 75-74-75-74-71 Set 2: 77-73-73-73-73
Set 3: 75-74-74-74-71 Then 1 x 800m. The goal was to run the first lap at the same pace as the slowest 400 from the prior set and the second at the fastest pace. However, we ran 76/76. Too slow on the first 200 of the second lap. Then another mile cooldown around Sugarhouse. Unlike last week, I felt like I had a little more in my legs on the track today. I think we can shoot for 20 x 400 in the next few weeks.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
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I saw a little bit of moisture in the air and the ground was a little wet and 46 degrees when I got up this morning. So I wore a hat, gloves and the Mountain Hardwear Ghost Anorak I picked up on sale at REI recently (it is an incredibly light and packable windproof water resistant shell). Well, I'm glad I dressed for weather because it only got nastier once I headed out the door. Wind, rain, a little bit of hale--this run had it all! My route was fairly random, a loop out to Harvard/Yale via the U and VA campus and then up to Research Park for a return on my regular Federal Heights route. My legs were pretty numb by about mile 7 due to the wind and rain. Then the rain stopped and it was a pleasant run home. Amazingly, my torso remained almost completely dry under the windshirt. I'm impressed with how it shed moisture. I wonder if it will be able to do the same thing after several wearings/washings. PM: I ran with Jack from Steiner (where Heather went swimming) to our house.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.80 | 0.00 | 0.00 | 0.00 | 0.00 | 12.80 |
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Holladay mansion tour with the Radda crew. Course looks ready to go for Heart of Holladay with new freshly painted arrows on the ground. I won't be there, but I'm sure it will be a competitive race. The canal route was very wet from the recent rain. My shoes got a little soaked. 1:09 for the 9.3 miles. PM: Ran home from work and added a little tour on the trail in City Creek to extend the fun. My stomach felt awful. I ate too much late in the day. That reminds me that I need to be careful with the food during WBR. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just an easy run this morning--asleep as Sasha might say. I ran the U/11th Ave loop. Spent some time by the bank of the creek in City Creek canyon enjoying the sound of the surging run-off. | |
| Race: |
Bear Lake 7.15 Mile "10K" (7.15 Miles) 00:41:42, Place overall: 3, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 7.15 | 0.00 | 0.00 | 15.65 |
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Ugh, I just lost a long race report. I'll have to redo a full version later.
In a nutshell: Learned about this race earlier this week and since Heather and I were planning to be up at the Bear Lake cabin, it seemed to make sense. I also persuaded Jon Allen to drive over from Logan to join me. The race had a lot of inaugural pains, such as a major problem with the distance. It was at least 7 miles, even if my Garmin was reading really long, as the times reflect. Jake Rushton won in 40 something. Jon was second, about 30 seconds ahead of me. I was with Jake through 2 and then he gapped me. I was ahead of Jon through 4, when he surged and I had no response. I felt just fine, no complaints about stomach, body, or mind. I just didn't have the turnover to keep up today. I had no punch at mile 6, as my awful split shows. Jon ran really well and it was fun to race with him again.
It's a nice course; relatively flat with a few variations in the terrain, but nothing you could legitimately call a "hill." They need to start the race much earlier, get the aid stations set up early, get some mile markers in place, and most of all get the course certified.
Here are the splits:
5:34/5:40/5:48/5:53/5:52/6:10/5:53/0:53 (for .15) | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| These miles are from Monday 6/16, but not posted on that date due to technical difficulties: AM: 10.6 with Josh and Megan. PM: 2.5 pushing Jack in the baby jogger from Steiner Aquatic Center to our house. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Worked out a decent new route this morning that I think will work with a few little permutations. Headed out toward TiTP as usual, but looped back around Research Park, then up into Red Butte to the fence, down the trail to Shoreline. Headed north on the upper Shoreline trail and then back south on a new section of trail that begins at the switchback behind the JCC. Then return via the U/Fed Heights, etc. Tons of wildflowers out this morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I met up with Josh at 5:45 on 3rd Ave. We ran essentially the reverse version of the route I did yesterday, except that I steered us off course in a couple of places. Easy pace as we were both not feeling totally awake (not that we would have been running fast anyway). Running the trail gives you plenty of reasons to keep the pace moderate anyway. Plus, we were distracted by the fauna. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: I ran the Holladay Canal/Mansion route with the Holladay crew. Nice, relatively cool morning. Easy pace, 1:13 for the run. The legs felt better today than yesterday. On the return, I saw Bill Cobler driving on 2300 East. Funny, I thought he ran everywhere he went! |
| Race: |
Wasatch Back Relay (7.4 Miles) 00:00:00 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.00 | 0.00 | 7.40 | 0.00 | 0.00 | 8.40 |
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My first leg of the WBR started at about 7:20 pm. It was a 7.4 mile climb up to Avon pass on a dirt road. The uphill grade is a challenge, but it's actually quite runnable. It's also shady, which was a change from the first four legs, which looked like a hot death march.
At the end of mile 2, I noticed what appeared to be some kind of tan colored wild beast lurking in the grass next to the road up ahead of me about 150 yards. A Cougar? Bobcat? Wild Boar? Wolverine? Sabertoothed Jackalope? I was not feeling like I wanted to get close too to find out and slowed down considerably and even stopped briefly for a moment. I thought it might just be a dog, but I didn't see any humans anywhere nearby. When our van pulled up along side me, I pointed it out, they drove up and saw the fearsome creature. It was a dog. And not a particularly wild or fierce one. It was just enjoying the early evening, snitffing the flowers and watering the soil. I lost at least a minute in this adventure.
So I kept climbing, and despite my not-quite-Wild Kingdom hiatus, I started to pass a few runners and finished the leg fairly strong.
Here are the splits: 1) 6:40; 2) 7:40 (dog mile); 3) 6:40; 4) 6:35; 5) 6:40; 6) 7:00; 7) 7:34.
So total time was 51:34, which was a little more than a minute off of my projected time. I would have hit it pretty easily without my slowing at mile 2.
I handed off to Jon who took off at a rabid pace and tore down the backside of Avon pass toward Huntsville.
I'll give myself a mile of easy running for the little warmups and cooldown in this section. | |
| Race: |
Wasatch Back Relay Legs 17, 29 00:00:00, Place overall: 3 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.00 | 0.00 | 10.10 | 0.00 | 0.00 | 11.10 |
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WBR Leg 17. I started this leg at about 1am. The route winds along some rolling hills toward East Canyon. I felt very good through most of this leg, although I was not always hitting the splits exactly where I wanted them. This is, ultimately, an uphill leg--and fairly long. In fact, both Sasha and I measured it as over 6 miles (it was supposed to be 5.9). But the moon was out and the cool temperatures were ideal. I passed many runners. I was a shade over 37 minutes overall. Here are the splits: 6:09, 6:05, 6:03, 6:00, 6:07, 6:23. The last mile had the most climb. My stomach did not feel great, but otherwise no real complaints. I tried to run as hard as I could.
Leg 29: We had about an hour or so of sleep at exchange 24 before it was back on the road for us in Van 1. My leg, 29, starts at the overlook above Jordanelle reservoir and drops down into Heber. It's a 4.1 mile downhill cruiser, with a very steep 8% grade. My projected pace was 5:11 per mile overall. I knew that sounded way too ambitious, especially given that the last 1.5 are fairly flat and there is even a little hill in there. But I wanted to give it my best shot. I wish I had started faster, I think that's where I lost the most time. I didn't really feel warmed up until I was into the second mile. Splits: 5:21, 5:02, 5:17, 5:40.
And then I was done! We had a great race overall. We were competitive, but mostly it was just fun to be with some great runners and great guys. Thanks Paul for driving us around! My Van 1 compatriots were Mitch Zundel (who ran amazingly), James Barnes (who beat all his projections), Dustin Ence (who also beat his projections), Jon Allen (who smashed his projections) and me and Steve Hooper (who had to balance out the other guys by merely "looking good" even if we weren't running as fast as projected. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I'm in Las Vegas for a couple of days for a conference, staying at the LV Hilton. I woke up this morning around 6am and headed out for a little run. It was already way too hot by 6:30. I managed 5.5 miles before time ran out and I had to get ready for the conference.
PM: After the day's presentations, I went to the workout room here at the hotel and ran 4.5 on the dreadmill, er treadmill. It was 186 degrees outside, so running indoors was the only practical option. It wasn't too bad when it was all said and done, but while it's being done it seems to take forever. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Still in Las Vegas. I ran two three mile loops around the Hilton and the Convention Center and a third 2 mile one, starting at 5:56 am. It was already in the mid 80's and only got worse. This route had four virtues: 1) it was flat; 2) only one intersection to cross; 3) partially shaded on the convention center side; 4) included part of the "walking track" ( a semi-rubberized surface) around the Hilton.
Total time: 52 minutes & change. Pace for the run was 6:37. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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I flew home last night and was not in bed until 11 pm. Jack woke up at midnight and stayed up until about 4 am. He cried for a long time, then he just talked and talked. And talked. It's cute, but it was also late! Met up with Megan at 5:45 on 3rd Ave and we ran the U / Ensign Loop with a city creek extension. It was so much nicer and cooler than Las Vegas. Nice to be home, even while sleep deprived. PM: Heather drove up to Steiner to swim. Jack and I caught a ride with her. While she swam, I ran home with Jack. Easy 2.5 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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Met up at 23rd/33rd at 5:45 with the Holladay crew (a small group today). We ran the canal route. Man, it is started to feel like summer here, but after being in Las Vegas, I don't mind it much at all. At least we have trees here that provide some shade. Better than relying on the shadow of a casino to cool the air.
PM: I ran with Heather and Jack (with me pushing Jack) up to 9th Ave, then down into Memory Grove via the long switchbacks on the hillside. Home via 4th Ave. The air was cooler than expected. 3.25 miles in 32 minutes.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
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This morning I ran the This is the Place/Bonneville Golf Course loop. On the return, there were about 40 people assembled in front of the Monument Cafe at TiTP, most dressed in something resembling Pioneer garb.
PM: Mountain biking at Mueller Park with other attorneys from my firm. We climbed at least 1500 feet on the climb, the ride was about 8 miles. I know converting bike miles is all the rage, but much more difficult with mtn bike miles. I can say, by effort, though, that it's worth at least 2 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
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I drove up to Park City High School with Josh, Megan and Adam RW where we met up with Steve C., Walter, Jeff Mc, and St. George visitor Clyde. The run plan was loose,something like "maybe 12-18." And let me tell you we kept it loose. After two miles, Walter and Jeff ditched us. Either we smelled bad, our jokes weren't funny, or we were just too slow.
From the HS, we headed out through some nice neighborhoods over toward the bike path that parallels the highway. It was very nice running back there, great terrain. At some point, we spotted a mountain and it occurred to us that if we just ran over that mountain that we could make turn the run into a loop course and make it back to the HS. Well, after trying a few different routes, and failing, we finally made our way to a road that led us to the base of the hill we needed to climb. We bushwacked our way up (it wasn't too bad, just sage brush etc.) and made it up to the top of the hill, ending up in someone's backyard. We weren't quiet, did not get shot or yelled at though. Next we got back onto some neighborhood roads, eventually making our way to the bike path along the highway. It was a fun little adventure.
To our surprise, Walter and Jeff came out of nowhwere and hooked up with us. They had run 17 miles. We had run about 14! We then circled back toward the school. Once we got there, a few of us ran another mile on the PCHS track, which is very nice, to make it 16.5 total.
Had breakfast afterward at the Eating Establishment. I had my butt kicked by a dish called the Hungry Miner.
It was a good time. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.75 | 4.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| I'm usually a Tuesday workout kind of guy, but hey, why not mix it up? I ran three miles easy over toward Liberty Park. I started the 4 mile Tinman tempo at 500 South. The goal pace was 6:10-6:15. First mile was 6:14, and felt a little sluggish. I always have a hard time sustaining pace on the second mile once I get to the park, but I overcompensated a bit--6:07. On the third mile, my Garmin was showing 6 min pace most of the way. So I had to back off and take a ride in the "Relaxy Taxi" as Josh would say. Split was 6:06. Same deal on the fourth mile, riding a fine line between real effort and simply tempo pace, 6:02. So the times were off and I need to find that Tinman pace zone and not be afraid to go with it rather than pushing too hard. I think that switching from the park to a more variable terrain will help take the mind off the splits and put it more on the effort.
After the tempo, I ran another loop and a half around Liberty (watched the geese gobble up the millions of gnats that were flying around). Then I headed back toward the Avenues, backtracking a bit to get to twelve miles. Then I did 8 x ~100m on 4th Ave. These felt surprisingly good, but I need to find a place to do them on grass. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Since I was asleep during the first mile of this run, I ran up Arlington Ave instead of Alta Street. So instead of doing the U loop, I headed toward This is The Place. Once I got there, about 3 miles into the run, I decided to wander up some of the back roads of the site. I rarely do this because it's a long steady climb, but it was nice to see something different. For instance, they are building a little train track that goes around the little duck pond next to the grass amphitheater. And there is a teepee set up there as well. Did anyone else see a teepee on their run today? No? I didn't think so. Eventually I climbed up to the Shoreline trail and headed north. I ran up to the gate at Red Butte Canyon (about 6.75 into the run), passing the new amphitheater. Did anyone else see two amphitheater's on their run today? No? Well, I'll try not to get too smug about it. Then I continued over to the bottom of Dry Creek on the shoreline trail. It took me five tries to hit the metal pipe with a rock. I'm a little rusty, I guess. I also used square-shaped rocks, which don't have the same beneficial aerodynamic qualities as round ones. So about 70% of the run was on trail, which was quite good. It was a very slow run. Relaxi Taxi the whole way.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: Met up with Josh on 3rd Ave at 5:45. We ran the U/Avenues loop with an extension up to the 1 mile mark at City Creek Canyon. Easy pace for 10.5 miles. Talked about 4th of July races. I took the bus to work for the first time and it rocked! Ten minutes on the bus with a five minute walk to the office. It's ideal.
PM: I ran home from work via Memory Grove, up to 11th Ave and down through the cemetery. A nice 4.5 mile run, but I need to figure out a route that still has no traffic but with less climbing.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Met up at 5:45 with the Holladay gang. We ran the standard canal route, mostly easy pace. I ran 8 x ~100m toward the end. The group caught up with me during my little jogs between surges. Did anyone see the men's 800m final in the trials? Nick Symonds had an amazing kick for the win, starting at about 120m. You can see the video on nbc.com. I wish they had postings of the 5000's. | |
| Race: |
Oakley Freedom Run 5k (3.25 miles) (3.25 Miles) 00:19:33, Place overall: 4, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.75 | 0.00 | 3.25 | 0.00 | 0.00 | 10.00 |
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Heather and I headed up to Oakley on Thursday night and watched the Rodeo with Jack. I have no way to harmonize my views about the ethical treatment of animals with going to a rodeo. It can't be done, except to say that I like mixing up my experiences and getting a little bit of small town culture. No better way to do that than spend the 4th of July in a place like Oakley. Jack liked the rodeo (or maybe just the crowds and the cheering) and we had a pretty good time.
After the rodeo we drove back to Park City and stayed at our friends' house. This morning we got up and headed back to Oakley to run in the annual Oakley Freedom Run 5k. Now, I know there are many racing options on the 4th of July, but none of them actually excite me that much so I figured as long as we were in the 'hood, we should run this race. When I say "we," I mean Heather, me and Jack.
Heather has grown tired of being on kid duty all the time while I race so this time I thought I would give her a break. We agreed that I would push Jack in the baby jogger and she would try to crack the top 3 in the women. All I wanted to do was get in the workout anyway.
I warmed up 3 miles before the race. The race started at 10am, which is way too late. It was already 80 degrees at least. At the start, I didn't see anyone I knew but there were a couple of fit looking guys. When the race started it took me a bit to moving quickly because of pushing the jogger. After that, I made my way into fourth place and stayed there behind a group of three guys who were battling it out for the lead more or less the whole race. The race is a loop, with the first mile a slight downhill grade, then a little bit of a climb back up. First mile was 5:32, which isn't bad pushing the jogger. The flatter second mile was 5:53. The third mile was sort of a joke. I was dodging the floats that were lining up to start the parade, avoiding getting kicked by clydsedale horses, that sort of thing. This is easier to do without a running stroller to push. Then there was a 180 degree turn that was tough with the jogger too. Oh and it was hot and slightly uphill. So those are my execuses for running 6:24 for mile 3.
Since this was a small race (117 runners) and very low key, I doubted the distance would be accurate to 5k. I was right. It was at least 3.25 (my watch said 3.28). I had to push through a gravel ditch also becuase the course wasn't marked at one point.
So, that was my small town 5k. It was really hot, but I enjoyed doing the workout with Jack. The winning time was just under 19 minutes.
Heather ended up either 3rd or 4th in 24:55. She didn't feel great and the heat got to her. I think she's glad she ran, however!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.65 | 0.00 | 0.00 | 0.00 | 0.00 | 14.65 |
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Trail run with lots of climbing. Adam RW and I drove over to Millcreek where we met JoHo for 2.25 miles before meeting up with the main Black Sheep group. We drove up to the Upper Big Water trailhead at the top of Millcreek. It was nice and cool up there, about 52 degrees. We ran the Great Western Trail, clockwise. So lots of climbing up to the ridge separating Summit County from Salt Lake County, a couple of thousand feet at least. I know we crossed 9500 feet at some point. We descended via Desolation Lake, then Dog Lake and back to the Big Water Trail. It was a big group today and a lot of fun. Everyone ran strong. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy run up 4th Ave, over to the U and through the VA campus and back. Running at the VA campus is like being on a military base. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.40 | 0.00 | 0.00 | 0.00 | 0.00 | 15.40 |
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AM: Met up with Josh & Megan on 3rd Ave. at 5:45. Heard about Megan's big win in the Blacksmith Fork 15K, which was awesome. She got some press too, which I heard was very nice. So, we ran up to This is the Place and did the Golf Course loop. On the return, we took a detour up into the upper reaches of the park, past the original monument. Took a shortcut through a playground to get back into Research Park. Somehow managed to pass up the slide and swings. With all the detouring, this was a longer run than usual. Pace was easy, which was good. Jack's first birthday was this weekend and I am now made of cake--need to work off a bit of it. PM: I ran home from work, trying to figure out the most sensible five mile route. I went up State Street around the capitol on the new gravel path, up (or down?) Gravity Hill to the horseshoe, to 11th Ave and then zigzagged down through the Avenues. I prefer running down Memory Grove to zigzagging the Avenues.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Workout this morning. Warmed up four miles through the U, to Federal Heights to 11th Ave. At about the Firestation, I began the five mile tempo. The goal was to run at 6:10-6:15 effort, even though the terrain would be variable and my actual pace would be different. First mile down 11th Ave, comfortable in 6:12. Second mile, more downhill and then up into City Creek Canyon, enough of a climb to slow things to 6:25. Then a full mile up City Creek Canyon. This grade is runnable, but requires actual effort as it is relentlessly uphill. I was fine with clocking 6:47 for mile 3. The difficulty of the grade was manifest after I turned around and was immediately running sub 6 minute pace with very little effort. Mile 4 (back down the canyon) was 5:51. For the last mile, I headed out the canyon, toward the Capitol, again nice and easy in 5:53. Even though my splits were all over the place, my effort was much more balanced this week than last week, and I think that is more important than running flat and trying to nail 6:10 every mile. For the cooldown, I ran another four miles, down Memory Grove, to State Street, to 1st Ave, and then gradually made my way home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.85 | 0.00 | 0.00 | 0.00 | 0.00 | 10.85 |
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Met up with Josh and Megan on 3rd Ave at 5:45. None of us were feeling particularly spicy this morning. Well, Megan had some spring in her step. I was dragging. Not sore, just slow. We ran the Ensign Elem. loop, easy pace. When I was in Peru a few years ago, our guide on the Inca Trail had this expression he always used, "easy peasy lemon squeezy." That's what this run was like. PM: I ran home from work via the most direct route, 2.25 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 5.50 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met up with Josh at 5:45 on 3rd Ave. He agreed to join me for a little Thursday morning insanity. We warmed up 3 miles over to 15th E. and then ran 2 miles at Tinman tempo pace, 6:12 and 6:13. We didn't try singing the Star Spangled Banner or anything, but it felt pretty good. Soon enough, we had arrived at Sugarhouse park. After a couple of minutes of cooldown while I tried to set my watch to display all the fields I wanted to see, we started the fartlek part of the run in the park. We ran 5 x 3 min with between 1:30 and 2 min jog between intervals. The fartlek parts were all run at sub 5:35 pace, with the fastest at 5:26 pace. This is over variable terrain in the park: some flat, some climbs, some descents. Then we headed back toward home via 15the E. At Sunnyside Park, I ran 6 x ~100m on the grass. Not terribly fast, but enough to get my body moving properly. Then just easy peasy lemon squeezy for the rest of the run home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run this morning on the U/11th Ave loop. It was slow, slow, slow. In fact, it was so slow that I swear I heard some snails were making fun of me. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Met up with folks at Kmart at 5:45. Drove up to Mtn Dell. We climbed up to Little Mtn, headed into Emigration and dropped into the canyon. Steve & Adam took off while the rest of us enjoyed a long run, trying to dodge bikes, of which there were seemingly hundreds. Pace didn't dip below 6:40. Headed back to the parking spot at Kmart and the day was done. Overall, the effort was relatively modest. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run pushing Jack over to the VA campus. It's like taking a trip back in time over there. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: Limited time this morning so I only ran 8.5 on the U/Avenues Loop. I took the bus to work and plan to run home, but it's not likely to be more than 3 miles. PM: I ran home from work, 2.5 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| First workout of the week this morning. I figured I would run the same route as last week and try to get a comparison of the pace and effort from last week to this week. Warmed up four miles via the U and Federal Heights. I started the 5 mile Tinman Tempo just before the fire station. Just after I started, the hydration pack I was wearing started to come loose and bounce all over the place. So I was trying to run 6:10 pace and manage this little problem. At about .5, I saw Adam RW jogging toward me. I was pretty annoyed with the little gear problem I was trying to fix while running at pace so I can't say I gave the friendliest of greetings. Sorry Adam. Anyway, he took off like a demon after he saw me. I did manage to run the first mile in 6:01, which was about 10 seconds faster than last week. The second mile was down to the horseshoe and then up into City Creek about .30. I slowed to 6:18 (last week was 6:17). I tried to chat with Adam for a moment at the gate while still running at pace and he said he was doing mile repeats. That's why he took off so fast. The third mile is what I wanted to concentrate on the most this week. Last week I gave an even, honest effort and ran 6:47 up the canyon. This week, I wanted to run faster than that while still not feeling like I was going to blow a gasket. I ran 6:35 for mile 3 this week, which is an improvement in time, but it took quite a bit more effort. On the fourth mile, back down the canyon, I could tell I had run harder on the uphill mile because it took me a couple of minutes to settle into a downhill pace that was quick but without much effort. Fourth mile was 5:46 (compared to 5:51 last week). The fifth mile heads out from the bottom of the canyon toward the Capitol. It's flatter, but I suspect it is actually a little downhill. They don't call it Gravity Hill for nothing. Anyway, I ran 5:48 on that last mile (5:53 last week). So, to summarize, I did make improvements in time, but it did require more effort. I think the course tool would probably show this was equivalent to about 6:05-6:07 pace on a flat route, maybe a little faster but not much. I have to remember that for these runs the point is not to focus on pace or splits but to fine tune the sense of relative effort over the distance. After the tempo, I headed down Memory Grove, then down to 1st Avenue. While running east toward home I added 8 x ~ 100m striders. These were definitely not fast, but they did push my form back together and keep me from getting sloppy in the final couple of miles after the workout.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.20 | 0.00 | 0.00 | 0.00 | 0.00 | 14.20 |
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Is it possible to run an out and back or loop course that is entirely uphill? I'll leave it to the GIS specialists among us to provide the scientific explanation, but it's basically how this run felt. Met up with sometime sub-bloggers J & M on 3rd Ave at 5:45--we headed up to TiTP and then up to Shoreline trail and then up Red Butte and then back up to the Shoreline Trail toward the JCC, and then down slightly and then back up on the new trail section back toward the University. And then maybe we had some downhill back through the U and the Avenues, but my memory is a little fuzzy. About half the run was on trail today. PM: I ran home from work via a 2.6 mile route. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.10 | 2.00 | 2.50 | 0.00 | 0.00 | 14.60 |
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Workout this morning with Josh. We ran from 3rd Ave toward 15th E. After a four mile warmup, we ran 2 miles at Tinman tempo pace, 6:07 & 6:05. That's more Josh's pace than mine, but it felt fine. Then we cooled down for a few minutes as we headed into Sugarhouse Park to face our maker at critical velocity pace. The plan was 4 x 4 minutes at 5:25-5:35 pace. First interval felt pretty good and considering it included the big hill on the northwest corner (we were running clockwise), not too bad at 5:38 pace. We picked it up on the second interval, 5:28 pace. Third interval, things started to get a little silly--5:22 pace (covered .75). We paid for it on the last interval, which included the same hill as the first, 5:42. We were pretty cooked at that point. Still had five miles to run home. On the way back on 15th East we heard a guy yelling for help from the front yard of one of the houses. He was hidden behind some large shrubs. He continued to yell out for someone and we went over to check on him. We discovered this very large man who, while pruning a large rose bush, had apparently fallen through or over a wooden railing directly onto said rose bush. It was sort of an "I've fallen and I can't get up" sort of situation. He more or less ignored our requests to help until his housemate came out to help. As we pulled him out of the bush, there was a ton of blood rushing down his face underneath his eye from where the bush had cut him. It was pretty nasty. Seeing as we could apparently be of no further assistance, we continued our run. A few moments later a German Shepard almost busted off of its leash in an effort to attack us. That was enough adventure for the morning. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Last night I had a massage from Mark. That helped loosen things up, but I can't say I felt completely peppy this morning. That may have more to do with not eating enough last night than anything.
For the run, I headed up and around the U and once I got to 11th Ave decided to just keep going uphill and I ran up to the meadow and took in the view while I ran the loop. Then the typical divebomb down through the upper Aves and the cemetery to finish the run.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 17.30 | 0.00 | 0.00 | 0.00 | 0.00 | 17.30 |
| Heather was gone for the night in connection with her cousin's wedding. I didn't have Heather's usual Saturday morning help with Jack so I did the long run pushing Jack in the baby jogger. I ran two loops of the U/Avenues/Memory Grove route. This was by far the longest I have run with the baby jogger. It's not something I would like to do every weekend, but I suppose it's good to know I can do it when needed. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Heather, Jack and I stayed at my Mom's house in Sandy last night. This morning I ran five easy miles out and back on Dimple Dell Road. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| With Des News on Thursday, I figured it would be a good idea to run a workout today rather than tomorrow. I warmed up through the U. While heading toward Research Park, I crossed paths with the Black Sheep doing the HCI loop and joined them for a few minutes. I turned off when I hit mile 4 so that I could start the 6 mile Tinman Tempo. The first mile included some trail and some climbing, so 'moderately' paced at 6:32. Second mile, still a little more climbing heading toward This is the Place, 6:21. Third mile, some downhill by the golf course and then some flat, 6:02. The fourth mile was on the flattish section of Wasatch Blvd, 6:10. After a 180 turn at Wasatch at 2100 South, the mile 5 split was 6:01. Then some more coasting into the golf course and then another 180 turn to head down to Foothill and 1300 South, so 5:52 for mile 6. Cooled down four miles back to the house via Steiner/VA/U/Federal Heights.
Aside from a little sleepiness in the first couple of miles, I think this was an appropriate effort level for this run.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
I was looking forward to the easy run this morning, but ended up kind of dragging along for ten miles. No real complaints, just a little sluggish. I ran the U/Federal Heights/Ensign Elem loop with an extra mile around the path at the school. Beautiful morning with enormous cumulus clouds and lots of color in the sky. (10 miles).
PM: Easy run from home to Memory Grove. (4 miles). Apparently the rain during the day caused some kind of mass hatching of gnats. As I ran alongside the water, they were dying in droves as they stuck to my skin and were inhaled into my lungs. By the time I got home I had a beard of dead gnats. Will likely be the only beard I ever have. Ran for a bit with a guy named Kenny who runs local races in town. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met up with Josh & Megan at 5:45 on 3rd Ave. We ran the U/11th Ave loop at an easy pace. I added an extra mile and 6 x strides at the end. |
| Race: |
Deseret News 10k (6.2 Miles) 00:33:13 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 6.20 | 0.00 | 0.00 | 15.50 |
| Deseret News 10k. It took me a while to make up my mind about running this race, but I'm glad that I did. It takes a toll in terms of effort and recovery time, but it is a good test of fitness and the field is so full of strong runners that you're never wanting for company. My plan was to try to run a smarter race than I did last year and hopefully run faster too--with the ultimate goal of running sub 33. I decided I would go out a little more conservatively and then try to push miles 5 & 6 a little harder at the end since that's where I was losing time last year. I did run a smarter race, but not a faster one. I warmed up 3 miles before the race (2 w/ Josh & Megan). Lots of fit runners at the start. It's so loaded with talent (of both genders) that I am happy to just get lost in the mix. I nearly did get lost in the mix as the race started and I was cut off in the worst way by a woman that I would end up passing very soon. Nearly forced me into the gutter. Last year my splits were 4:53 and 4:56 for miles 1 & 2. This year I wanted to back off to ~5:00 pace. And I was close, 5:04 and 5:01. I started running with Adam at mile 2 and we were stride for stride through about mile 3 when he put a little gap on me and I just hung back a bit. Albert Wint, who I understood to be taking a break from racing, was with us too. Also a couple of speedy women were in the mix. One of them would end up crushing me. Mile 3 split in 5:24. (My goal for that mile was 5:20, so a little off pace). Albert and Adam were battling for a while and then Albert dropped back a bit behind us. I was feeling physiologically good, but the brain's messages to the legs to "run faster" were not being well understood. We made the turn to 200 E. along the Parade route. Spectators much nicer this year--probably because I was with the lead women and they were getting lots of cheers. Mile 4 in 5:19. Goal was 5:15, so now I'm thinking that I'm losing time I can't regain in miles 5 & 6. The goal for mile 5 was another 5:20, but I only managed 5:25. At this point, it seemed a challenge to get under 33 without a huge mile 6, but that mile is tough to make up any time on. The goal was 5:40 and I ran 5:44. As we closed for home, Albert had overtaken Adam and they were both about 20 feet in front of me. With a tenth or so to go, I decided that it was worth contributing a solid kick to the morning at least to see if I could test myself a little to put in a good effort while hurting. I nipped Adam and Albert and maybe a high schooler or two. As I finished, I saw the clock turn to 33:13, so I assume that will be my official time. It's possible with the chip timining I may be 33:12 and change, but the bottom line is it's pretty much exactly the same time I ran last year. At the end of the day I did run a smarter, better proportioned race than last year. But I think I got a little comfortable in spots where I needed to keep the gas pedal down. That's the challenge in 5k and 10k almost without exception--push the entire race and never let up. Cody met up with Adam & I at the end and we ran back toward the start. We missed the marathon leaders, but saw Bill Cobler come through running completely by himself on Foothill Dr. It looked pretty lonely, but he was strong. Adam & I tacked on a little more so I got 6.3 for the cooldown. After the run, Cody treated me to a delicious breakfast at Cucina on 2nd Ave. Thanks for the chow. I wonder if I may have hit my maximum speed on this race, considering I didn't improve over last year. A better question is whether it is important to me to run faster than I have on this course. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.85 | 0.00 | 0.00 | 0.00 | 0.00 | 10.85 |
|
I allowed Josh & Megan to drag me up around the U and the Avenues for 8.5 this morning. I am really sore from watching fireworks last night ... though it may have been the 10k I ran yesterday. My quads feel just fine, surprisingly. It's my hamstrings that are talking to me today.
PM: I ran home from work, 2.25 miles in 100+ degree heat. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
Long run on the Jordan River Parkway with Josh, Megan & Adam RW. We started at 5400 South and ran north. Surprisingly, we were able to make it out nine miles before running out of parkway. Lots of interesting sights and sounds: roosters, horses, emus, barking spiders. We managed to make it back before it got too hot. Pace was easy and very relaxy-taxi. My legs actually feel a little better after that run than they did before. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.40 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
|
I was not feeling great when I woke up this morning--stomach was turning like a top. May have been too much chili flavored dark chocolate last night. It took me a few minutes to collect myself and get out the door to run. I figured I would just go and see how I felt and turn back if things got ugly. I never had to turn back, but things did get kind of ugly. I was 'refluxing' gatorade for much of the run, kind of like the Ogden marathon again. My energy level is still low now. I am just going to eat and hydrate normally and see if I can get my equilibrium back. I ran the TiTP/Golf Course loop. Very slowly.
PM: still not feeling great, 3 miles from work to home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Heather was with her mom this morning and I had Jack. Once he woke up I put him in the baby jogger and off we went. I still wasn't feeling great (and still am not now). Stomach not in great shape, low energy, generally fatigued. Anyway, I pushed Jack for 10 miles on the hilly U/Aves/Ensign Elem loop with some additional stretches here and there to boost the mileage a bit and get up to 10.0. Saw Adam out tearing it up on 11th Ave.
I was supposed to run again this evening, but events and my general crappy feeling conspired against it. I feel like I need some rest, and to have my stomach rung out. I hoped that some Bragg's Apple Cider Vinegar mixed with water and a little Maple Syrup would resolve things, but it didn't. Neither did the Kombutcha, or, the probiotics I took after dinner. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| Still feeling like crapola! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Feeling noticeably better this morning--probably 80%, whereas the rest of the week has felt like 55%-60%. That is to say, my stomach stopped feeling like it was trying to digest broken glass. I don't know what has been going on, but I think it must be some kind of GI virus. Jack started throwing up this morning, much the way I did on Monday, primarily bile. Maybe Heather will elude it. So I've missed a couple of workouts this week and have had to content myself with slow recovery runs. But I think that's exactly what my body has needed to try to get over this little virus or whatever it is.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.10 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
|
After feeling decent most of yesterday, I had a relapse last night and didn't eat dinner (except a banana shortly before bed). I felt better when I woke up this morning and managed to get in 8 miles. I ran much of it with John Straley, who was running into work but diverted his course to run with me. Got to catch up with him which was nice.
PM: After I got home from work, I had a little bit of extra time and a little bit of extra energy so I pushed Jack for three miles out and back to Memory Grove. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 18.30 | 0.00 | 0.00 | 0.00 | 0.00 | 18.30 |
|
I ate enough last night and felt decent enough this morning that I figured it was ok to try things out on a long run. I ran from home to Emigration Canyon via TiTP and then up the canyon to the five mile mark at approximately the Sun and Moon Cafe. On the way down the canyon, I ran at a slightly elevated pace (no faster than 6:25 per m). Since I had left the house kind of late (6:40 am), it was getting pretty warm and sunny on the return. I had just one bottle with me, which I polished off with four miles to go. However, in front of the Monument Cafe at TiTP there was an unopened bottle of Arrowhead water. There was no one around to claim it, so I helped myself. I will try to return the favor to the universe somehow.
The body felt fine after the run--it just felt the way a longer run should feel. I think I can try to return to normal training next week. It's been a very strange week. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy out and back run to the southernmost reaches of the VA complex. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Easy run this morning, 10.75 miles. At some point after a little detour up to Ft. Douglas to find a porta-john, I saw Josh and Megan ahead and managed to catch up to them (not easy). We ran the rest of the Avenues/Memory Grove loop with a little detour up City Creek. Legs were moving at a somewhat normal pace and I think I can give a tempo run a go tomorrow. PM: I detoured to Liberty Park on my way home from work and ran 3 loops around the park, 4.25 miles. I wasn't just riding the relaxy taxi, I was getting passed by it. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 7.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| This morning I ran my first workout since Deseret News. Last week I felt like it was unlikely I could ever move my legs somewhat quickly ever again, but I felt good enough today to give it a go. I warmed up 4 miles over to This is the Place. At the far east end of the park (close to mouth of Emigration Canyon), I started the seven mile tempo run. I ran west down Sunnyside, into research park, down to Foothill, over to 2100 E., then a nice cruise down past 2100 So to the gully, then down to Highland High area and then back north on 1600 E. The route was generally downhill, but included some flat sections. I tried to keep the effort in the 6:10 range, even though the route made for some faster splits. Splits were 6:15, 6:10, 5:58,5:50, 5:49, 5:58,6:08. After the tempo, I finished the run with a slow four mile cooldown along 1500 E. to Guardsman, up past Steiner, then through the U, Federal Heights, and home.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: Like running through gravy on legs made of mashed potatoes (12.25) PM: Ran home from work, 2.75 mi version.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| I drove to Holladay this morning to join that crew for a run. It's been ages since I have met up with them. We ran the canal route and had a nice morning. The weather was ideal. Pace was easy, 1:10 for 9.3 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy eight miles this morning on the U/Avenues/Memory Grove loop. It was overcast and slightly humid. Some people think it feels muggy, but I like it. It's been nice to have a couple of very easy days in advance of the Provo River Half tomorrow. Here are my goals: 1) make it to the starting line on time. 2) successfully adapt to unexpected changes in route, start time, etc. 3) complete race in approximately 1:14. | |
| Race: |
Provo River Half Marathon (13.1 Miles) 01:12:42, Place overall: 5, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 0.00 | 13.10 | 0.00 | 0.00 | 20.10 |
|
Provo River Half. It's late and I'm ready head to bed, so I'll just give a short entry and maybe improve on it tomorrow.
Ideal conditions for the race--started at about 6:40 am, which is awesome. Never too hot, finished by 8am. Good competition today. We had a little pack in the first couple of miles. I surged at 4 to get some momentum on all the steep dowhills. Adam caught me at about 6.5 on the long climb on the highway. I was within striking distance the rest of the race, but never could close the gap. He had a very good race. I feel like I had a really good race as well, just about 14 seconds off of a PR and on a somewhat more honest course than Hobble Creek.
The blog had a 1-10 sweep, which is pretty impressive. Congrats to all. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles with Heather and Jack. We ran out and back to the VA complex. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM: Met up with Josh and Megan at 5:45 on 3rd Ave. We ran out toward TiTP like we were going to do the standard loop, but then got all crazy and switched it up and ran south on Wasatch and down into the neighborhood where I grew up. So it was a trip down memory lane. Easy pace. My legs actually feel pretty decent. I think the 10 minute dip in the river after the half on Saturday helped.
PM: After work, I drove up to the meadow above I street and ran five loops. Ideal conditions in every respect. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
I had a 7:30 am meeting this morning, which meant getting up even earlier than usual, 5:10 am, to get in a decent run before going to work. I ran the U/Avenues/Memory Grove loop, but added a couple of extra miles out and back through Fort Douglas. I was basically asleep for the first seven miles. My legs felt better when I was asleep. When I woke up I noticed I still had some fatigue. Since I'm still in race recovery mode, no workout today. I will shoot for Thursday for some spiciness.
PM: I ran home from work, 4.2 mile version. This included a little out and back extension on the trail in Memory Grove.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met up with Josh at 5:45 on 3rd Ave. We ran a loop, most of it on Bonneville Shoreline Trail, from the bottom of Dry Creek over to the mouth of Emigration Canyon, with a little extension up and down Red Butte. The footprint for the new Natural History Museum is coming into place and it's going to destroy that nice section of trail. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 2.00 | 5.00 | 0.00 | 0.00 | 15.50 |
| Workout this morning. I met Josh on 3rd Ave at 5:45. We ran over to 15th E and started the 2 mile Tinman Tempo. Had a little bathroom break in the middle, but the splits were 6:15 and 6:03. The second mile took us into Sugarhouse park where we jogged over to the Highland Track. The plan was 8 x 1000m at CV pace. We were remarkably consistent: 3:24/ 3:25/3:24/3:23/3:23/3:24/3:24. I think that's around 5:15 pace or so, but I should do the math. For the 8th one, we ran back north on the road. It was slightly uphill and a slower, 3:50. We were pretty spent, but glad to have the workout behind us. Cooled down 4.5 miles back home. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I thought I would be pretty sore from yesterday's workout, but I didn't feel too bad on this run. I just kept the pace very easy and spent most of the run sorting out all the things I need to do between now and Sunday when we leave for Europe. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
|
Easy run this morning with Josh, Megan, Lisa M., and Straley. Derrick and Frank joined us for the first 8 or so and then turned back. We ran out and back from 15th and 15th, starting at 5:30 am. We made it out to some neighborhood in Cottonwood Heights before turning back. Straley told jokes the whole way--it was a fun run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Travel day. SLC to Paris--Paris to Geneva. Geneva to Chamonix. Long day, no run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Went to bed late enough to try to adjust to the time change. Woke up at 6:45 and ran on the roads and trails that lead east out of the Chamonix valley. Connected on a double track paralleling the l'Arve river. Ended up gaining some altitude on a single track that climbed up the mountain side. Views of Mont Blanc over the glacial mist. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Another outstanding run in Chamonix. Paralleled the river,
tremendous climbs on single track forest trail surrounded by moss
covered stones, the sound of rushing glacial water, and overcast skies.
Top five, ever. There are trails everywhere. I could run here for a long, long time and never get bored. PM: First day of our trek along the Haute Route (Chamonix to Zermatt, Switzerland). Easy day of climbing up from the village of Le Tour, the highest village of the
valley of Chamonix, to Charamillon mountain pasture, 6,076 feet. From
there, easy traverse across the mountain until we were met with an amazing view of the "glacier du
Tour". Spent the night in "Albert 1er" hut, height 8,865 feet. Great view, terrible food and accommodations otherwise. We hiked 4 miles, I'll count it as 2 easy since we're carrying giant packs. It would be much easier to run 2 easy miles than do this. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Haute Route, Day 2. We started hiking before dawn, roped up, put on crampons, and took out our ice axes for the first day of glacier climbing. We climbed up to the pass of Le Tour, 10,768 feet, on the
Swiss border. Heather was freaked by the climb and rock scramble up to the pass. Great views of the glacier of Trient, the " Aiguilles Dorées
", and all the summits of the Swiss Valais, including the Matterhorn. After the pass, we crossed over the Trient plateau to Orny pass, 10,164
feet, and Orny hut.
Had our first taste of Croute d'ouef et fromage (basically oil-dipped toasted bread covered with cheese and two eggs ... wow!). Followed the trail across Orny and took the Breya chairlift, 7,178 feet, down to Champex
village, 4,724 feet. From there, we shipped some stuff on to Zermatt because we had all overpacked and were burdened like pack mules! Took a mini-bus to the Chanrion hut, 8,077 feet,
right in Valais mountains. Had a terrifying ride that made me car sick.
Approx 6 hours of hiking, Length
: 10 miles. Difference of elevation: 1,902 feet up, 3,596 feet down.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Haute Route Day 3: Left the Chanrion hut just before sunrise. Had a three mile hike along great trails to the base of the Otemma glacier. This is an enormous expanse of ice that apparently moves down of nearly one foot
per day, due
to the persistent thrust of the glaciers of its basin. The climb along the glacier was fun, but very long--10k of basically straight walking with gentle elevation gain throughout. Our minds numbed during four hours of walking, we devolved into playing games like "Name a Fruit ... Any Fruit." There were no more rules than that. Nearby were the high, sharp peaks along the Italian border (Singla, 12,185 feet, Grand
Blanchen, 12,067 feet). We had a steep scramble up a boulder strewn ridge and were met with an awesome view of the Vignettes hut, which clings perilously to the mountainside. It has been described as an eagle nest built on the top of a vertical wall.This was unanimously the best hut on our trip. Great food and the hutkeepers were awesome. Our group of six (plus our guide) were the only ones there, except one other couple.
Hike duration: ~
6 hours.
Length : 9 miles.
Difference of elevation: 2,776 feet up, 492
feet down.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Haute Route Day 4. The plan was to leave the Vignettes hut and ascend the Evêque pass (11,128 feet), on the Italian border.
However, an overnight snowstorm and low visibility sent us on a different route. We climbed down the glacier below Vignettes and the Pigne d'Arrola to the bottom of the mountain and then climbed slowly back up the steep side of another mountain along winding single track. From Plans Bertol, we took the trail up along the moraine ridges until we encountered a small glacier. Above us loomed the Cabane Bertol, which made the Vignettes hut location look easy by comparison. We were roped up and climbing along narrow rock ledges with 500 foot exposure to reach steep ladders that accessed the hut. Spent the night in the hut at 10,863 feet. Duration of walking:
7 hours. Length : 10 miles. Difference of elevationl : 3,770 feet up, 3,268 feet down.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Haute Route, Day 5. We woke up at 3am and left the hut at 4am. It was still extremely dark outside, but visibility was good and we were treated to spectacular stars. I saw a shooting star and thought of Jon Allen. We had to descend out of the hut to the glacier below, which was no small feat. It took about 20-25 minutes to navigate the ladders and exposure and get everyone down safely. It was thrilling and I felt very alive to be doing that at 4am. Once we were on the glacier, we had the best part of the entire hike. We crossed the Mount-Miné glacier for about two hours in the morning darkness darkness, under the thick stars and a silvery sharp moon. Our climb led us to the highest point of the hike at sunrise, Tête Blanche, 12,218 feet. To the west was the imposing site the Matterhorn, which we would keep in view all day.
(not my pics by the way--will post ours soon). With the Matterhorn looming above us or along side of us, wedescended into Zermatt, across glaciers and crevasses, huge expanses of rocky morraine, and then finally nice easy downhill walking along well-developed footpaths. An extremely long day--10 hours of hiking, and it rivaled any long run I have done for its challenge.
Duration of walking: 10 hours. Length
: 15 miles. Difference of level : 1,880 feet up, 7,441 feet down. From Zermatt, more great views of the Matterhorn.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Despite a lot of fatigue from the hike, I managed to get up and go out for a run in Zermatt. I gained 1000 feet during the course of the run. It was spectacular! The rest of the day was travel: from Zermatt back to Chamonix to pick up gear, then from Chamonix to Geneva to spend a night before flying home.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running, extremely long travel day. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met up with Josh and Megan at 5:45 on 3rd Ave. I bored them to tears with the detailed version of our Haute Route trip. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 4.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| I met up with Josh at 5:30 to run a workout. We ran up through the U and over to Resesarch Park. At the end of a three mile warmup we started the first chunk of the workout: 10 x 2 minute fartlek at CV pace with ~ 1 minute recovery. The first few we did on the road, heading up above the zoo. Then we hopped on to the fairways at Bonneville Golf Course and ran the rest of the intervals on the grass. This afforded us a nice surface with some variety in grade. We were running hard and were pretty spent by the end of these. Josh was still coming off his smoking half marathon at TOU and I was coming off, well, not running. Anyway, we survived.I don't have my watch with me to write down the distances/splits, but we were generally around 5:25-5:30 pace. Next up was 3 miles of Tinman Tempo. We ran out and back on Wasatch Blvd and then through the golf course again on the return. Splits were 6:04/6:03 and 6:11. The last mile was tough. It started with a favorable downhill but got ugly when we made a hairpin turn and headed back uphill. Four miles of recovery to get us home after the workout.
My body is still feeling a little jetlagged, but getting better. I woke up at about 4:15 again this morning (went to bed at 9:20). Maybe it will improve in the next couple of nights.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| At 5:20 am, I ran from home over to Foothill Village, in time to get in four miles and catch the 6am group running the H Rock route. That route includes, of course, the brutal climb from Wasatch Blvd up and up and up 21st South to Carrigan Canyon. Then its a nice easy descent to Foothill. Hung out with the group at Starbucks for a while. Caught a ride home from Josh and Megan. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Met up with a group of six at Foothill at 5:30. We ran north toward the Firehouse on 11th Ave. A couple of folks turned back and the rest of us pushed on toward City Creek. We turned back at the Capitol and ran to 11th Ave and Federal Heights. I split off from the group as they were only running 13. I had to stop at home to take care of a couple of issues ... Then I continued back toward Foothill via This is the Place. Just missed seeing the leaders in the Salt Lake Half Marathon come out of Emigration Canyon. I ran into Josh, however, who was out watching the runners and he told me he had just seen Adam come through in second and looking good. Nice work, Adam, considering the injury issues this week. I watched a couple of runners come through and then headed up into St. Mary's neighborhood and wandered around. Then headed back down to Foothill. This was a really challenging run, I never felt that great and had to work mentally to stay with it. However, I did get it done and that's the key. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| JD came by and picked me up and we headed to Millcreek Canyon. We ran out and back on the Pipeline Trail from Burch Hollow. The sky was threatening rain, but it turned out to be really ideal. Great recovery run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: I slept in until 6:15 because it's a holiday. Then I ran 11 miles on a loop route, most of it on the trail. I ran from home up to the bottom of Dry Creek Canyon and then south on Shoreline Trail (with Red Butte up and back detour) over to the mouth of Emigration, where I added a bit before turning around to head back via my standard TitP route to home. This run helped to work out some kinks. I brought my iPod, which I rarely do these days, and listened to The National.
PM: Heather and I drove with Jack up to the Eden valley. We visited the Monastery in Huntsville (bought some honey) and then drove over to Eden and parked at Red Moose Lodge. From there we ran a four mile out and back on the neighborhood roads around Eden. It was nice, Jack enjoyed being pushed and looking at horses and other signs of rural (well, semi rural) life. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| For the past few weeks, I have been looking ahead to this workout on the training calendar with a feeling of dread. The plan called for a total of ten miles at marathon pace (~6 min), broken up in four intervals as a descending ladder. The intervals are: 4 miles/3 miles/2 miles/1 mile with a 2 minute recovery between intervals. I warmed up two miles over to Steiner Aquatic Center and started the first interval, four miles. The first mile was dominated by a steady gradual climb up 900 South and I focused on the effort, rather than the pace. First mile in 6:15. Then some flat and a nice gradual descent down 20th E. I started to feel better, the next two miles were 6:04 and 5:46. I continued the brisk pace until the last mile brought me to the steep climb out of the gully on 20th East and slowed things down, but not too bad, 6:02. After two minutes of easy jogging, I started the second interval, 3 miles. These were all flat miles, 6:01, 5:54, 5:54. Another two minutes of jogging and I was thinking just three more miles at pace to go--I can hang on. 5:54, 6:02. The last interval, one mile, was brutal. I was running north on 15th East which includes some challenging climbs. I ran 6:18, but the effort was much harder than that. After that, I ran 3 miles easy back home through the U. This is the most marathon specific workout I have done so far, and I knew it would be tough. It didn't disappoint. I chose a good course with plenty of variability in terrain. On the flats I was able to hold 6 minutes or faster just fine, which is probably the best barometer for me on this workout. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.35 | 0.00 | 0.00 | 0.00 | 0.00 | 15.35 |
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Met up with Josh & Megan on 3rd Ave at 5:47 (I was late). We ran an eleven mile adventure loop out to my old neighborhood and back. Pace was not as easy as I would have liked, but it felt ok overall. Wore my neon yellow gloves this morning again because it was kind of chilly, but really ideal for running. PM: I ran home from work. I took a new route, running west from my office toward 300 West, then by the Salt Palace, Delta Center, Triad Center, and then east on 200 N., to N. Temple up to Memory Grove, then 4th Ave to home. I liked this route, downtown is flat--which is nice for the second run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.10 | 0.00 | 0.00 | 0.00 | 0.00 | 15.10 |
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Drove to Holladay and ran with that crew, eleven miles total. I ran easy with Derrick and Casey while Johanna, Aimee, et al. blazed ahead. I felt fine, just no reason to rush this morning. Planning to race the half m at Spanish Fork this weekend so no workout today. PM: I ran home from work. Once again, I headed west before heading north and then east. Downtown is a ghost town after 5pm, so it's actually quite relaxing to be running around here at 6:30-7pm. The only hassle is the traffic lights. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran an extended U/Ensign Elem loop this morning. Great weather, 50 degrees. I just took it easy and tried to focus on keeping my form loose. I've got a few tight spots in my upper hamstring and glute, but nothing too serious. | |
| Race: |
Spanish Fork Half Marathon (13.1 Miles) 01:15:23, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 13.10 | 0.00 | 0.00 | 0.00 | 21.10 |
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This was the second time I've run the Spanish Fork Half Marathon, last year was the first. It's not a fast course compared to the usual downhill Utah screamer. It's got a lot of flat with some substantial rollers and a couple of attention-getting climbs. In short, a very honest course-perhaps even a little too honest. The course is also beautiful, tracing the rural farm roads that flank Spanish Fork.
I had a variety of goals today, some were met, others not. Last year I placed second in 1:17:45 and I wanted to beat that time and also beat Chris Rogers' winning time from last year of 1:16:08. From what I knew about the field, I also thought I would have a good chance to win the race this year, so that was a possibility as well. Most importantly, I wanted to do all of this without running so hard that I would have any substantial recovery time.
Well, Sasha decided to come run and that got in the way of winning the race, but on every other score I'm satisifed.
I ran what added up to 4 miles of warm up before the start, a bit on the course, a bit not.
We started fairly conservatively and then Sasha gradually took off, building a one minute lead that I couldn't make a dent in and, since this isn't a goal race, I saw no reason to kill myself to do so. So he jogged it in to victory in 1:13:55.
Other than running with James for the first mile or so, I ran entirely on my own. This was good for a training run because it forced me to run within myself and observe my race closely as it developed.
Here are my splits:
1-5:52
2-5:58
3-5:50
4-5:55
5-5:45
6-5:59 (climbing)
7-5:59 (climbing again)
8-5:27 (rolling downhill)
9-5:39
10-5:52
11-5:41
12-5:46
13-5:35
I cooled down for four miles, mostly chatting with Holly Hagerman, who had won the 5k outright. I gave her a little blog pitch. Hopefully she'll at least lurk a bit :) | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Five easy miles pushing Jack up to Fort Douglas and back. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I didn't have a lot of real soreness from Saturday's race, which is a good thing. I do have plenty of general fatigue in the legs, though, and I felt that this morning. I ran very slowly on the Golf Course loop, adding a little extra up Emigration Canyon. Total of 11.25 miles. A massage is sounding good about now. PM: I ran home from work, via the 3.75 mile westside route. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
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AM: I had a chance to stretch out a little bit last night and I felt better running this morning. However, I didn't have enough in my legs to run a full workout. So I did some fartlek on the Shoreline Trail and up in Red Butte Canyon, eleven miles total. The surges felt good, but the run was mostly easy pace. I'll shoot to run the workout on Thursday.
PM: Drove to Liberty Park PM: After letting my car sit in the parking garage at work for two days, I drove up to Liberty Park at about 6:30 and ran 4 miles, bobbing and weaving through the park and nearby neighborhoods. The sky looked like it was going to dump buckets of rain, but it ended up not happening. . . at least while I was running. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: I met up with Josh and Megan at 5:30. I had an early meeting so I had to run a little earlier today. We did a nice loop around the U, Federal Heights, Ensign, and over to the Capitol. Nice temperatures, though a little muggy. Eleven miles for the run, ~ 1:30. By the way, I watched Sammy Wanjiru win the Olympic marathon on the NBC Olympics site the other night. They have an encore video that is about an hour and a half long. Wanjiru is 5' 4" and 112 pounds. The runner from Ethiopia who took third appeared to be about half a foot shorter. I had to ask myself ... if that is the ideal size profile, what business do I have thinking the marathon is the event for me? I should probably be throwing the shot put or something. PM: I ran home from work, via the west downtown route. The AST Dew Extreme Sports ExtremeExtravaganzapalooza is going on by the Delta Center and I got to see, well, hear mostly, some supercross bikes flying through the course. That mixed things up at the end of the day. Four miles total.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Met up with Josh at 5:30 this morning for the workout. We warmed up two miles, heading up to the U. The plan was ten miles of tempo, gradually accelerating from Tinman pace, to marathon pace, and beyond. We ran the same route I did last Tuesday, only this week there were no 2 minute jogging breaks between sets to provide any relief--just ten miles of running. We started the tempo near the VA. The first mile had a little descent and then some climbing up 900 South, past Guardsman. I was concerned when the first split was 6:23, as it seemed we were working harder than this. The second mile smoothed out a bit and had a little descent on 20th E., 6:10. That's right on Tinman pace. We continued the nice descent for mile three, 5:50--but it still seemed we were working pretty hard. Mile four was flat and then we had to climb out of the gully, 6:06. Mile 5 was flat again on 20th E, heading south between 27th So and 33rd South, 6:04. So, five miles in ~30:33. We picked things up in the second half, which was encouraging. We ran out to 3900 South and our 180 degree turnaround, 5:53 for mile 6. We're now heading north. Mile 7 was 5:46, just 5k to go. 5:50 for mile 8. Then 5:53 for mile 9. The last mile was tough, as it includes a nasty climb up 15th East, but managed a 5:50 which shows a little surge at the end to finish the workout. Total of 29:12 for the last five miles. Finished the ten miles in 59:45, so we managed to break an hour. Then we jogged back home, four miles easy. I can't say I felt "fresh" for this workout in the least. My legs are pretty tired and I'm looking forward to not running this afternoon and running easy tomorrow. The important thing, of course, is that the workout is done. Josh is running super strong, by the way. He'll do great at SGM.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Out the door at about 6am this morning for an easy nine mile run around the U, Ensign, Memory Grove. The temperatures were cool, but nice for running.
PM: I ran three miles with Heather and Jack before going out to dinner to celebrate Heather's birthday. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 22.65 | 0.00 | 0.00 | 0.00 | 0.00 | 22.65 |
| Josh and I drove up to Foothill Sbux and met up with a big group of runners for a 5:30 am start. Most of the group ran an 8 mile loop. After circling back to Foothill, Josh, Lisa and I headed up Emigration Canyon with a few of Lisa's friends. We ran up just past the Sun and Moon Cafe, nearly to the turnaround at Pinecrest. We took it very easy the whole run and there were many stops along the way. On the way down the canyon, the pace got mildly spicy, but we never cracked 6:30 pace for very long. We had a few surges in there which felt good, but that was about it. Overall, Josh, Lisa and I all finished feeling pretty good and no worse for the wear after this run. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Twelve miles this morning, via the U/Federal Heights loop with a major uphill detour to the Morris Meadow for a loop around the meadow, before heading down to finish the run via Memory Grove and 4th Ave. Slow today, but steady enough to feel like I was actually running. PM: I ran home from work, via the west downtown route.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.60 | 0.00 | 5.50 | 0.00 | 0.00 | 18.10 |
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I ran a little workout this morning. I headed out the door at about 5:35 and warmed up four miles to the U, Ft. Douglas, and This is the Place. At TiTP, I started the workout, 7 x 3 minutes at CV pace. For me, that pace should be around 5:30-5:35 per interval. I ran 2 minutes easy between intervals.
The first one--starting at the bottom of TiTP was uphill into a major headwind blowing out of Emigration Canyon; 6:21 pace and it felt hard. Second had some downhill by the golfcourse, heading onto Wasatch, 5:21 pace . Third was flattish with a little rise on Wasatch, 5:36 pace. Fourth was still on Wasatch, heading toward Foothill Boulevard, 5:25 pace. Fifth one, past Christine Brimley's water fountain on Foothill, heading toward the footbridges, very slight uphill with a headwind, 5:38. Sixth one, heading back north from the footbridge, slight downhill, 5:17. Seventh one, back up on to Wasatch Boulevard, 5:17 again. Then a five and a half mile cooldown back to the house. I felt pretty good about the workout overall, even though it seemed to go by very quickly. I wore a new pair of Asics flats (the Hyperspeed) that I am considering racing in at SGM. Overall, they felt light and quick but I wonder about wearing them over 26 miles. I'm fine wearing flats on the half M, but haven't worn them on the marathon. I have always worn the Asics DS Trainer instead. I think I will use these new shoes a couple of more times in workouts to get more information from my body and then I can make up my mind. PM: I ran home from work, 2.6 mile version.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy run with Josh and Megan, around the U/Federal Heights/Avenues/Capitol etc. I don't know why I call it "easy" as it was actually really slow and hard! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 7.00 | 0.00 | 0.00 | 17.00 |
| Workout with Josh this morning. We met up on South Temple and ran up through the Avenues to the U, Fort Douglas, then over to TitP, and headed up into Emigration Canyon. Our plan was to run a seven mile tempo, with five of the miles being downhill to get a little taste of St. George.I thought it would be pretty good if we could keep 5:30-5:35 on the downhill miles. After two miles of easy running up the canyon (just past Ruth's Diner), we started the uphill portion of our tempo run. The first two miles, up the canyon with a little headwind, were tough but felt workmanlike. First mile was 6:19, second mile 6:25. Not bad, all things considered. Then we made the turnaround to head back down the canyon. We both knew the first mile after the turn would be tough because we would have to change gears quickly, and we were right! Mile 3 was 5:31. The fourth mile still felt a little rough, but improved slightly, 5:30. We eventually settled into a better groove, mile 5 was 5:24. We were about a mile from the mouth of the canyon at this point and we just kept on rolling down, 5:19 for mile six. For the last mile, we headed out of the canyon and through the lower parking lot at TitP, then made a right turn into Research Park, 5:15 for mile seven. We picked it up a little bit there at the end, but it didn't feel like we were pushing too hard. Then we had about four miles of cooldown back to the house for a total of 17 for the morning.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I got to bed a little late (11:40) and slept a little late this morning (6:15). So I ran nine easy miles on the ol' Avenues/U/Federal Heights/Ensign/Memory Grove loop. Tonight we're planning to drive to Moab. My buddy Sam is running a 50 miler in Moab tomorrow and we're going to make sure he gets enough to eat and drink when he is done.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 18.25 | 0.00 | 0.00 | 0.00 | 0.00 | 18.25 |
| We left Salt Lake for Moab at close to 6 pm last night. It took a long time to get down here, having stopped in Helper for 40 minutes to feed Jack and get a bite to eat for ourselves. We didn't eat very well, just sandwiches etc. Arrived in Moab at 10:30 pm. Sam and Kelli and their daughter, Samantha, were already asleep. Sam got up at 3:45 to head out to catch the bus to run the 50 miler today. His race started at 6am. So, as we speak, at 10:45 am, he has been running for 4.5 hours and probably has another 4-6 hours to go. They have a massive climb in the beginning and then the last half is fairly flat. I can't wait to hear his report. For myself, my plan was to head out for 18 miles, the last "long" run before SGM. The house where we're staying is out near the road that heads up to the Slickrock Trail. So, I ran out on the Mill Creek road, heading south, wondering how far I could go before running out of road. Turns out I could have gone a lot farther than I did. I had lots of company on the road since there was a 100 mile supported bike ride on the same road. I saw a couple of people that I know out there on the road. The run itself was fun. The road out had a nice little uphill grade that was easy, but still a climb. I finished the first nine miles in about 1:10. Then I turned around and had a nice cruise. The pace was faster but still easy. The last few miles were in the 6:20 range, with mile 18 in 6:04. Overall, I think this was a pretty quality run, not just because of the distance, but because I kept the effort more consistent over the distance than I have in my last couple of long runs. Ok, so time to start a little taper action. Hope the TOU runners had good races, I look forward to the reports. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Out the door at 5:45. I grabbed a hat before I left because the sky looked like it could rain. Indeed, about half way through my run, a little rain started to fall. But the bigger deal was the wind, lots and lots of wind. It was pretty brutal running toward City Creek canyon. The run was overall at easy pace, but I also added 8 x 100m strides to get some leg turnover. I felt ok, but a little heavy from the weekend and the long drive. Yesterday we hiked out to Delicate Arch at Arches NP, three miles round trip. I carried Jack in the toddler pack. He did really well, not as much fuss as when we have hiked in the past. It was a good time.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| Easy run this morning, but with some climbing. I headed up to the Shoreline Trail at the mouth of Dry Creek and ran south on the trail, up into (and then down) Red Butte, then continued south to the site of the new Natural History Museum. It's a mess up there, although they did add a new little section of trail to get around some of the work. But it hardly makes up for the giant imposition the new building will create, considering it's right in the middle of the trail. Farewell open space! Oh well, we can always make more of it. Oh, wait, no we can't.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.50 | 0.00 | 3.50 | 0.00 | 0.00 | 15.00 |
| I ran the last real workout on the schedule this morning, 4 x 4 minutes at CV pace with 15 miles total running. I warmed up over to TiTP, then up to the golf course. I started the first interval and ran for about a minute before realizing I had not hit the split on my watch, so I stopped for a second to fix my watch and then started the first interval from scratch. Pace was 5:29 on semi-rolling terrain on Wasatch Blvd. I felt like I was working pretty hard. On the second interval, I tried to relax a bit, but thinking it didn't make it happen. Pace was, again 5:29. On the third interval, I turned from Wasatch and headed along Foothill toward the footbridges. This one has a little up, a little down, a little flat, and then a little more up again into a little Parley's Canyon headwind. Pace was 5:35. After jogging down to the end of the first footbridge, I turned around to start the last interval, retracing essentially what I had done on #3, although I had the benefit of a little more downhill. Pace was 5:25. I then ran easy back home via the same route I took on the way out.
My overall impression of this workout? Eh. It was good to get the miles, but I figured I would feel all speedy and snappy and it just wasn't there. I was legitimately working to keep pace. I will say that 4 minutes at CV pace feels a lot different than 3 minutes at CV pace. Add another minute and you're pretty much doing mile repeats. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.35 | 0.00 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM: I ran 8.10 miles on the U/Avenues loop, easy pace. PM: I ran home from work, 2.25 mile version. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: I ran 7 miles via a modified Federal Heights/Ensign Elem. loop. I set my alarm last night for 5:30 pm, so that wasn't very helpful. I woke up at 6:30, glad I didn't have a long run planned. I added 8 x ~ 100m strides during the run.
Since Mark O. is out of the massage world with an injury for the time being, I had a massage at noon over at the Eagle Gate College, right by my office. It's $30 for 50 minutes. The guy I have gone to is pretty good and it's a great deal.
PM: three easy miles, from home out and back to the gate up Memory Grove. Nice and easy, felt good. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I slept in until about 6:40 am and that made me feel pretty lazy. But since I only had 15 miles on the schedule, I figured I could indulge.
For this run, I traveled the same route as my Wednesday workout, out to the footbridge at Parley's canyon and back. After the turnaround, I did some progression miles, picking up the pace from 7min, to 6:45, to 6:30. This generally felt pretty good. It was nice to feel my legs turning over, but I'm to that point now where I have no idea how I am possibly going to run as fast as I plan to run in the marathon. Oh well, as they say, the hay is in the barn. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight easy miles over the U/Federal Heights/Avenues loop. For the first couple of miles I was stuck wondering how I'm ever going to drag my body through 26 miles at the end of the week, but fortunately I loosened up a bit after a while. This taper is making me a little anxious ... I think I preferred running > 90 mpw. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Yesterday morning I received word that my oldest friend, Ryan Jensen, whom I have known since kindergarten, had taken a serious downturn in his fight against an invasive bladder cancer. I have seen him as recently as May and, although not completely well, he was relatively strong and was able to do almost whatever he wanted to do. That has all changed in the past couple of weeks. He has been moved to a hospice near his home in Portland. So I booked a ticket and, along with my high school buddy Frank, we flew up to Portland last night at 6:50pm. We arrived at the hospice at about 8:30. Ryan was mostly asleep, but had a few lucid minutes where we could engage him. He is so gaunt it is hard to believe it is my friend. His body has been ravaged with this disease. I could see traces of the friend I have known, but it is not easy. Still, there was no where else I would rather have been. We spent time catching up with Ryan's dad and one of his Portland friends. When it became clear Ryan needed to continue to rest for the night, we headed off to bed. The hospice has a guest room that we stayed in and that was ideal--it definitely beat staying in some faceless freeway motel. This hospice, by the way, is an amazing environment. They care greatly for the patient, but the grounds and warm interior also provide a lot of support for families and friends. A very peaceful place. Although we were only going to be in town for a short time, I decided I would get up early and get in a run--try to clear my head a bit and process this experience. I headed out a bit after 6am in the warm Portland morning under partly cloudy skies. I ran a couple of miles around a neighborhood and stumbled on a nearby high school that had a nice track. I wanted to move my legs a little bit and I thought the repetition of the track might give me some focus. I ran 2 x 1 mile--5:23 and 5:25. Then some jogging and back to the hospice. Ryan was still sleeping after I showered so Frank and I spent some time wandering around the facility, talking. When Ryan woke up we got to have some very good quality time with him. The pain management slows the mind considerably, but we were able to communicate, just keeping things light. Ryan's wife and his dad came over and we spent a few more minutes with them. Then, too soon, it was time for Frank and I to head back to the airport to come back to Salt Lake. I had a moment alone with Ryan and shared a thought or two with my old friend. His parting words were "I'll see you. . . " as if it were nothing at all.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I drove up to the top of I Street this morning and ran 10 laps around the meadow. It's a bit sketchy running on the trail in the dark, but I know that ground like the back of my hand. This was the right place to run today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy tune up from Foothill Sbux w/ Josh and Megan. |
| Race: |
St. George Marathon (26.2 Miles) 02:36:53, Place overall: 11, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| St. George Marathon. It wasn't the race I wanted to have or expected to have, but it was a really interesting race and overall a good experience. The lesson: it all comes down to the day. It was raining on the bus ride up to Central for the start. When we arrived, all the flags were blowing northward, that is to say, in the wrong direction. It was clear we would have a headwind, the question was for how long? The answer, it turned out, was "the entire race." The air temperature was not cold, so the rain was not too much of a factor other than waterlogging some shoes, but the wind was relentless in its persistence. I started with the lead pack through the first mile. Then I heard Clyde say the pace was too slow and most everyone took off. Josh and I didn't go with them, but hung together through mile 9 when Josh had to pick it up as I was not holding the pace we needed. It was clear he was planning to run a super time no matter what. I was struggling a bit from the bottom of Veyo all the way through Dammeron Valley and my splits reflected that. I hit the half in 1:18:42 and it was clear that I would have to have a phenomenal second half to get a PR, let alone run anything near 2:30. After Josh took off, I ran the entire race by myself except for a couple of guys I passed in the last mile. So it was a long solitary race for me. While cruising through the rain I had lots of ups and downs, mostly mental, but worked through the tough patches pretty effectively. I had a side stitch at mile 18, but that was the only notable physical problem. I had no calf cramps, which is significant for me. Most of the struggle was in dealing with the wind as it was sucking my energy and my splits were not reflecting the effort I felt like I was putting into the race. When I hit 20 miles in 1:59, it was evident that my effort was not yielding dividends sufficient to reach my primary goals. What I was left to do was try to run a strong, competent final 10k, make sure I didn't get passed, and try to track down whomever happened to be within sight. I passed a couple of guys in the final two miles, fought off a surge in the last half mile from Bernie Boettcher, and finished feeling all right in 2:36:53. Talking to other runners after the race, it was clear that I was not the only one that had a hard time fighting the wind. Seems like it took its toll across the board. Amazingly, after leaving me at mile 9, Josh pushed through the wind and ran his way to 4th in 2:30:05. Really impressive. Overall, I think that without the wind, I could have run 2:32 something today. I don't think that I would have run sub-2:30. Maybe. Who knows? I do know I was in better shape for this race than I was last year. Like I said, though, it all comes down to the day. Here are my splits (from the Garmin, which were almost dead on with the mile markers): 1-6:01 2-5:52 3-5:33 4-5:40 5- 5:42 6-5:23 7-5:31 8-6:37 (Veyo) 9-6:20 10-6:17 11-6:37 12- 6:18 13-5:58 14- 6:02 15- 5:43 16- 5:39 17- 5:54 18- 5:50 19- 6:20 20- 6:08 21- 5:52 22-6:06 23-6:00 24-5:57 25- 5:59 26-6:12 So, there you have it. It all comes down to the day. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 1.70 |
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This morning I ran 1.7 miles around the meadow. My friend Ryan (whom I visited last week in Portland) passed away over the weekend and I thought a lot about him.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Cranking up the mileage to 2.0. Down to the end of 4th Avenue and back. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| More easy mileage around the meadow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| This was my first run resembling an actual "run" since the marathon. I ran from home up to Dry Creek nearly to where the big switchback begins. It was dark on the trail, and cool, but I enjoyed it. Legs are coming back nicely, but no sense in pushing it. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| I ran from Foothill with the H Rock crew, though we skipped the H Rock run and just ran out and back to the footbridge at the bottom of Parley's Canyon. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| I ran the Pipeline Trail in Millcreek Canyon this morning with Jwood, Kim & Andy. Nice run, but cold! The sky was still dark when we started. It was pretty nice for a few minutes after it got light, and then the clouds moved in and we started to get a little snow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Hey, eight miles, I'm cranking it up. I ran the U/Avenues loop. It was cold. I wore tights, long sleeve, gloves, headband. That's winter wear, dear reader. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Trail run this morning from the trailhead at the meadow, out and back to the three mile overlook. It took me 38 minutes to run the first three miles, owing to a very long VPB. I saw about 10 deer. It was 32 degrees out. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy seven miles with Josh and Megan up and around the Capitol. Took advantage of the gravel path that circles the building. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Out the door around 6am for an easy run up to the Shoreline Trail, the gate at the top of Red Butte, and back home via the roads. I enjoy the trail runs in the dark. Needless to say, there's not a lot of traffic.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I had to be up in Park City before 7am for work, so no morning run. After work, however, I had a very nice run in the sun and relative warmth on the shoreline trail. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Another Saturday, another run on the Pipeline trail. We had a good group of six. The colors are still very nice in Millcreek canyon, and at sunrise especially so. We started at Burch Hollow and ran out and back to the Rattlesnake Gulch overlook. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run with Heather and Jack. Great weather and awesome views of the changing leaves coming down Memory Grove. We stopped at Smith's to pick up some essentials on the way home, which weighed down the running stroller considerably. I now know what it would be like to push Jack if he weighed 50 pounds. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| I ran the Avenues/U/Ensign/Memory Grove loop. I felt like I was really moving at one point, but was only running ~ 7:30. Ha. I feel so out of shape already. I also feel like my body needs more easy days. I had some weird lower back pain after the run which has eased up now, but I'll see if it means anything. It could just be from carrying Jack around all day yesterday. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| This morning I ran a loop that took me south to the edge of TiTP and then back north to Red Butte and the Bonneville Shoreline trail, then back to home through Federal Heights and 4th Avenue. I listened to Cormac Mcarthy's "The Road" on audiobook on the ipod. Not exactly a mood enhancer, but very interesting and well written. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Another trail run in the dark, listening to "The Road." |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Avenues/U/Ensign loop. 32 degrees, cold enough for tights, but overall very good weather. Still listening to "The Road." It's very engaging. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Avenues/U/Ensign loop. 37 degrees, cold enough for tights, but overall very good weather. Still listening to "The Road." It's still very engaging. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
| I met up with JD at his house at ~7am. He introduced me to the Legacy Parkway Trail, which is quite a nice little running asset to have in the backyard. Some interesting things we saw at various points: a large blue heron in a field, a pumpkin patch, a family of moose (in a pen behind Lagoon), ducks fleeing hunters, a makeshift graveyard, and two runners enjoying themselves (us). | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Feeling fully recovered this morning, I ran the U/Avenues loop in 1:02, which is practically a sprint compared with recent paces since the marathon. I finished listening to "The Road." What an incredible book. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I had planned to get up and drive over to Sugarhouse to run with the Black Sheep. But I overslept by about 15 minutes, so not today. Oh well. I wasn't that excited about a speed workout anyway. Instead, I ran easy! I headed up through TiTP and up above the Zoo. I was short on time or would have done my usual loop to get 10 miles. Anyway, I felt like I had something resembling form today--albeit not running that quickly. Now I need to think about how to handle the extra five pounds I have accumulated since the marathon. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Met up with Josh at 5:45. We ran up to the entrance to Shoreline Trail up behind the JCC. Then we ran the trail up to the gate at the top of Red Butte. No moon this morning, and very dark! I can't quite explain why I enjoy running the trail in the dark, but I do. Perhaps its the lingering ultrarunner in me. Anyway, it wasn't all on the trail this morning. We ran back through TiTP, Research Park and the University. Nice run today. Good to catch up with Josh. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| I drove out to hook up with the Holladay crew this morning. It was a small group today. Only Brad A. and I ran the 9.3 mile canal route. It was very dark on the canal section. We had a good run, however--easy pace. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Another tour of the U/Avenues/Ensign Elem. loop. Great weather again. I know it can't last, but these are the best days of running weather in the entire year in my opinion. I'll just enjoy it now. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
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A great run on the Cucina route, from the Avenues up to Shoreline Trail, and back down Dry Creek Canyon. We had a group of about 8, and enjoyed warm weather and great visibility. The scones at Cucina at the end were particularly grand. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Given the gift of daylight savings time I was able to feel relatively rested waking at 5:30 this morning, For the first time in more than a month I ran the Bonneville Golf Course loop. The wind was blowing out of Emigration Canyon, but I never got cold on the run. It was nice to see the sky brighten a bit around 6:40. It's been so dark in the mornings recently. Felt good to really run today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Run with the Black Sheep this morning. It was a small group, but it worked. This was my first attempt at running "fast" since October 4th (St. George). The wind this morning reminded me of the wind of a month ago at points. Since we were running on the track at East High, however, there was only a headwind half of the time. After the standard warm up loop, we ran an 800 with speed changes and then 4 x 400, 4 x 800, 4 x 400. I don't remember all the times but the fastest 800 was like 2:37 and the fastest 400 was 71 seconds. It felt pretty good to move the legs but I can feel it a bit this afternoon. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
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Snow! Not enough to accumulate on the roads or sidewalks, but it covered the yards pretty well. I ran the U/Avenues/Ensign loop. I saw either a fox or coyote (more likely a fox) dart in front of me about 100 meters away as I was heading into the little trail section behind Ensign. That was cool. So it felt like a legitimate winter run today with glove, hat, tights, vest etc. FYI: this story about a fox and a runner turned out differently than mine:
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| It was very chilly this morning, 27 degrees, and yet I somehow overdressed for my run. I ran the Bonneville Golf Course loop and on the return did 3 x 2-3 minutes of sub-tinman/~CV pace. These little surges felt pretty good and made me think I'm not really the lumbering bovine I have imagined myself to have become since the marathon. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| I only ran 6.1 this morning. I have some pain in my lower right abdominal muscles that is sensitive on impact when I hit the ground while running. It has been somewhat lingering for a while, became more noticeable yesterday, and did not improve today. It could be some muscle tear, tendonitis, or the injury du jour--a sports hernia. It hurts, and that's no fun. The pain subsided after I was warmed up but it was always present. Rest? We'll see about that. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run. The abdominal thing was giving me too much trouble and I thought I could benefit from some more rest. I did eat a lot, however, to make up for the lack of running. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run with Heather and Jack. We ran up to Research Park and back. Abdominal pain was less noticeable today--didn't really think about it much at all on the run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I had to get into work by 7am, which meant no early run. I brought my running gear to work with me, but since it was raining I decided to run on the treadmill at the gym. I've had a membership there for a year but I dislike running indoors enough that this is the first time I have gone. So I got in a $120 run on the treadmill. Good thing its only $10 per month. Running five miles seemed to take an eternity, but it was actually like 37 minutes. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.35 | 0.00 | 0.00 | 0.00 | 0.00 | 10.35 |
| An actual run this morning! It was raining when I woke up but had stopped by the time I hit the pavement. I thought I might be overdressed, but it turned out fine. I ran the Bonneville Golf Course loop and had a nice run overall. I suppose it would have been nice to run with the Black Sheep, but I woke up too late! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with Josh on my street and we ran the U/Avenues loop. It was drizzling most of the time, but wasn't coming down too hard. I wasn't soaked when I got home at least. If it were a little colder, I think we would have snow for sure. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| It was a little damp out this morning, but I figured a little running on the trail would be ok. I headed up onto Shoreline and over toward Red Butte and up to the gate. The end of daylight savings means it was pretty light out and I didn't have to run in the dark. I am listening to another Cormac McCarthy book ... Blood Meridian.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Slow getting out the door (again) this morning, 6:20. I really need to start getting up within the first five snoozes on my alarm. Anyhow, I ran the U/Ensign loop. Discovered the porta potties are no longer up at the Ensign field (soccer season is over, I guess). They will be missed. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Met up with a group of about 10 at Foothill Sbux at 6am. We ran a northern route, basically covering the terrain that is part of many of my weekly routes. The upside is that I was more accustomed to the long climb on 4th Ave from A street to Federal Heights than some, but it was still a bit of a slog. Johanna kept the pace honest, as always. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Easy run pushing Jack in the Baby Jogger. Same route as last week. There was a memorial service going on in in the Ft. Douglas Cemetery in front of the World War I monument to German soldiers, pow's, that died here. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Jack was playing with the clock radio alarm yesterday and the AM/PM thing got messed up and ... blah blah blah I woke up at 6:50 instead of 5:45. I ran 8 miles via the U/Avenues loop listening to Blood Meridian which seemingly gets more and more gory with each passing moment.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Workout with the Black Sheep. We ran several sets of hill repeats on the residential streets above Wasatch Boulevard in the St. Mary's area. These were hard. Thus, while the mileage was not significant, the effort felt pretty significant. Still, I feel like I should run again later today. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy run this morning with Josh. We headed out toward This is the Place, but did a return route via 20th East, Guardsman and the U to make it a loop instead of out and back. We ran into Eric, aka Phoenix, on the road and he joined us for a few miles and we chatted at 7:45 pace. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| I managed to drag myself out of bed in time to make the drive to Holladay for the 5:45 run with that crew. Most cut it to six miles but four of us ran the longer loop. It was windy. We were being passed by several leaves moving at 5:20 pace, easy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| U/Avenues loop, listening to Blood Meridian.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| We spent the weekend up at the Bear Lake cabin. I ran from the house down to the lake, did a little loop, and headed back up. The climb is probably between 1500-2000 feet, so there's some work in there somewhere. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Easy run this morning, 26 degrees out. I ran the U/Avenues/Ensign loop. I continued to listen to Blood Meridian. I now understand the Moby Dick comparison that the Phoenix mentioned to me more completely.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Early meeting, had to run at 5:15am. Did so, slowly, running to Liberty Park and back.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| I ran the Shoreline/Red Butte loop, in the total darkness. No moon, not light in Red Butte canyon. Single track trail ... I almost ate it a couple of times. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Met up with a bunch of turkey eaters at Foothill Sbux at 6am and we ran out and back to the Firehouse on 11th Avenue. Indulged in some extended conversation over a rooibos tea at the end. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| I ran the Shoreline/Red Butte loop again. This time at 8:30 am, so plenty of light. I think I prefer the darkness, however. It's more ... mysterious. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
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A "long" run today, 12.4 miles. I ran from Divas on 33rd South with the Holladay crew. The big group split, some running 6, others 9, and just Johanna and me for 12+. The run was good, Johanna always keeps the pace honest and since she's now training for Boston that won't change. Divas, by the way, is a worthy replacement for Radda (RIP). They have a great vanilla rooibos tea. The brioche is great too. Plus, we had specialized homemade sugar cookies. Mine had a "P" for 'powder' on it.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I ran with Josh this morning, via the TiTP loop that takes us down to 20th East. It was good to be out moving the legs. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| I left the house at 5:45 and ran up to the U and met up with the Black Sheep. We ran John Straley's painful flowerpot hill workout. I know that something that includes the word "flowerpot" can't be that bad, but trust me, it is. Basically, it involves running as hard as possible up the middle of campus multiple times. It made me think of a possible first name and middle name for a baby girl, "Anna Robic." I ran home with Josh post-workout, easy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ok, December 3rd, still running in shorts. I wore gloves and a headband too, but they were probably not even that necessary. I ran the U/Avenues/Ensign loop. Abdominal pain has returned--feels like some kind of tear that I keep aggravating. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| I cut the run short this morning because of continued pain in my abdomen. It doesn't seem to be getting much better, probably needs some real rest. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day to give the abdomen a break. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
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This morning was the second annual Holladay Holiday Ten Miler, hosted by my buddy Sam. It's a ten mile tour of the depths of Holladay--styled as a "race" but it's mostly in name only. Sam had marked the course well, which is good because it's not easy to follow if you don't know the area. The person that gets the most lost receives a boomerang as the reward. We had a group of at least 25-30 which made for quite a pack from the start. It was a lot of "slap and tickle" to use Josh's phrase for the first few miles. After a while, the group started to make sub groups. Cody Draper was in town from Logan and he joined Josh and I up front. I don't have the splits handy but I bet we were averaging 6:20 for the last half of the race. So it was a nice little "workout" but more importantly a lot of fun. At the bottom of Sam's street, I suggested that we do the final "kick" to the finish backward, which meant Josh, Cody and me were backpedaling at top speed. I don't know who crossed the finish line first, I was laughing too hard. The race was great but my abdomen hurt most of the second half of the race and I didn't run much of a cooldown after the race for that reason. i think i'm going to take at least three days off and see if that makes a difference. I'll try to swim and see if that does any good.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running, trying to give the abdomen a rest. Instead, I swam 500m at Steiner. I can assure you of one thing ... I am not a strong swimmer. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Abdomen pain + early meeting = another day off. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| I thought I would get out the door this morning and test the ab pain. For the first few miles, the big problem was feeling like I weighed 225 pounds and sluggishly moving up 4th Ave. That's what "rest" gets you. I mostly felt ok, no sharp pains (certainly nothing like Saturday), but I decided to keep it short and test it again tomorrow. There is some discomfort on both sides of the abdomen and I wonder if there is something other than a muscle tear going on. The time to get checked out is probably approaching. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Yep, still cranking out the big miles. In other words, no improvement on the abdominal pain issue. I think it's some kind of muscle tear (hopefully) and not a hernia. It really is difficult to run past 5 miles without real pain. The first few miles aren't bad.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Another day, another 5.5 miles of abdominally impaired mileage. I could blame the gift basket of holiday treats I devoured yesterday, but that would be unfair and not entirely accurate. I'll try to get in 8-10 tomorrow and see how it goes. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Running with the group, a loop course starting and ending at Cocoa Cafe where they sell hot chocolate with the consistency of pudding. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Avenues loop. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Avenues loop in the snow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| I ran through the U and then up the hill to 18th Ave and ran a loop around the meadow in the snow. It was 16 degrees, clear, and invigorating. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
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Josh and I drove to Holladay for the mansion tour. The snow on the canal route slowed things down, but not too bad. We were running with Aimee and Johanna and they pushed the pace, as usual. Thanks to everyone that has commented and expressed concern about my little ab injury. The bottom line is I have no idea what it is. And because I can run 6-8 miles on it without being in brutal pain, I haven't seen a doctor to get treated. I realize that this not a smart strategy. But one can hope that these things will disappear on their own, right? If I were training hard for something, I wouldn't waste any time getting into the doc. Work has been extremely busy and I have had very little blog time, so I apologize to all of my blogger friends that I haven't done a good job of checking in. Hopefully I will find a bit more time in the next few weeks. Once I get healthy, I think my enthusiasm will return too. My motivation is in hibernation mode.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Enjoyable run up on the Shoreline trail and over into This is the Place. I saw a camel, of all things, in one of the corrals. Did the pioneers have camels? I was unaware. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, Merry Christmas. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| I ran up in the meadow through a foot of fresh powder at sunset listening to Bob Dylan's "Highway 61 Revisited." |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| I hooked up with the group and ran a short out and back loop. The ab problem persists and doesn't improve much, though it hasn't gotten worse either. At about 8 miles, I'm done, but I'm ok before that. It's frustrating because I know that the thing that helps most is "no running" and that is just not something I've been able to manage very well. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| These were cross training miles. I went skate skiing up at Mountain Dell, my first time this year. Wow, what a workout! It's as if any fitness I have from running simply does not translate. Surprisingly, I managed to ski fairly well (for me), though I still don't have the "glide" down. I'm more of a clomper than a glider. The real upside is no ab pain while skiing. I should do it more. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run via the U/Avenues loop. Felt good until mile 6 and then ... well, you know. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I drove over to Steiner to meet up with the Black Sheep but on this cold morning it was just Stan and me. Too icy for much of a workout, so we just ran a loop around the U and TiTP. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| This morning I met up with Connor Kamm, who is on break from Williams College, and we ran a northernly loop from the Zoo trailhead parking lot. Connor's a good kid--I got to hear about his six month study abroad in Argentina. Easy pace, which is good because Connor could have put the hurt on me if he wanted to. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 3028.10 | 195.80 | 130.50 | 0.00 | 0.00 | 3354.40 |
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