| Location: Spanish Fork,UT,USA Member Since: Aug 01, 2006 Gender: Male Goal Type: Marathon Finish Running Accomplishments: I started running about ten and a half years ago. I have ran three marathons. SGM in 2005, Ogden in 2006, and SGM 2006. My best time in a marathon is Ut. Valley Marathon 3:59:46. I have ran seven half marathons, some 10k's and 5k"s. My favorite marathon is SGM.I have ran 13 Marathons, will be during my first Ultra in march of 2013, it will be the Antalope Island Buffalo Run, a 50k.
2008 SGM PR 4:02:23 The best is yet to come. Short-Term Running Goals: Short term running goal is to increase my four days a week of running to five to six days a week. Do more speed work this coming year. Bring my times down. I would like to do SGM in 4 hrs or less. Long-Term Running Goals: Keep up with my Brother Clay in a marathon, someday do a sub four hour marathon, and BQ. Personal: I have been married for 34Years, and am still madly in love with my wife Wendy. I have four children and six Grand children.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1591.00 | 71.79 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 1662.79 |
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| Asics Kayano 16's Red And Black Miles: 59.59 | Kayano 17's Green Miles: 368.11 | Asics Gel Nimbus 12 Miles: 192.77 | Asics Kayano 17's Blue Miles: 343.91 | Asics Kayono 17's Blue Miles: 271.75 | Asics 17's Blue Two Miles: 365.16 | Kayano 18's Miles: 22.35 |
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| Night Sleep Time: 1185.00 | Nap Time: 0.00 | Total Sleep Time: 1185.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
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I headed out the door this morn at 12:00 noon and the temp was a balmy 13 degrees. It was the coldest running day for me this year, at least the sun was out and it did feel good to get some vitamin D the good old fashion way. I ran out over Harry's Hill into Salem today, then came out by the Stk Center on Canal Rd. The roads were really snow packed but was able to get some good trackion. I then headed back to Gu Corner to Home, all in all it was still a great run evne though we are in the very deep part of winter. The view from top of Harry's looking over the valley was awesome, we really do live in a beautiful place. It has been a good week of training.
Happy New Year !!!! |
| Asics Kayano 16's Red And Black Miles: 12.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Another very cold run this morn. I dressed in full winter running gear today tight's and all. The temp was another balmy 16 degrees a slight warm up from sat 13 degrees. There was also a good breeze coming out of the canyon so I opted not to do a golf course loop today as I new the wind would be blowing harder up that way. So I headed out to harry's hill and back, My legs had good energy today seemed to recover well after sat longer run. I did experiance ice build up my eye lashes today which I have not had before. But for the most part I was warm enough and was still a great run, after the run I did my crunches and hit the big blue foam roller. I have the Painters Half Marathon coming up on the 22nd of Jan. Should be a good time. |
| Asics Kayano 16's Red And Black Miles: 6.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.35 |
| Nice run around the golf course today, warmer temps which helps make it a bit more injoyable. Kind of feeling on the tired side today so we kept things kind of easy. I did 25 min on the bowflex upper body and finished with 200 crunches. |
| Asics Kayano 16's Red And Black Miles: 6.35 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.35 |
| It was a running shorts day today, nice run around the golf course. ran across thr river bottms to power house rd, then headed east around the course. It was a great run. |
| Asics Kayano 16's Red And Black Miles: 6.35 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Another shorts day and a great run feeling good just want spring to come in a bas way. I did 25 min on the bowflex, upper body. Then finished with 200 crunches and hit the big blue roller. I will take tomorrow off and hpe for a nice long run sat. |
| Asics Kayano 16's Red And Black Miles: 6.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| Nice long run this morn, I headed out over Harry's Hill into Salem and came out by the Stk Cntr. on Canal Rd. Then back to Gu Corner recharged with some sports drink and did a Golf Course loop. My legs hung in there good did get kind of tired the last mile but ground it out. Be a great week of training and another great run. |
| Asics Kayano 16's Red And Black Miles: 15.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Another golf course loop, ran in shorts the temps were in the low 20's not to bad. I did 25 min on the bowflex mostly upper body, then finihsed with 200 crunches. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| It was about 10 degrees colder for todays run around 13 which made for a very brisk run. I ran out to Harry's Hill, stopped about a mile short and turned back. My face was frozen and I just felt cold all over, Pushed hard coming back so was able to mix some speed work in. I did 25 min on the bowflex again and finished with 200 crunches. Starting to do some leg lifts for the lower tummy and it is a bit on the sore side. |
| Kayano 17's Green Miles: 6.70 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Only had time for a quick run today, Some running is better than none. |
| Kayano 17's Green Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Another golf course loop, legs are tired and whack today. I will rest them on friday and get them ready for a long run on sat. I also did 25 min on the bowflex with 200 crunches and some legs lifts. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.16 |
| Nice long run today, I headed out to little Bros. house in Salem hopping to run into him along the way. He was at gu corner, so I ran to his house and back. It was good to have the company today. Made for a very injoyable run, I did feel pretty good most of the way and hope that I am ready for Painter's Half next week. We shall see. |
| Kayano 17's Green Miles: 12.16 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.33 |
| A nice easy run around the golf course today, nice temps in the med 40's have not had that foe a while so it help make the run even nicer today. I did 25 min on the bowflex, upper body and 2oo crunches. I have Painter's Half Mrathon in SG this weekend, should be a great time. |
| Kayano 17's Green Miles: 6.33 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| Today I ran the river trail, I have not been on that for while it was nice and peacfull. No traffic to worry about. My legs had the whack feeling today not sure what that is all about. Hope they recover for the half this weekend. I did another 25 min on the bpwflex again and finished with 200 crunches. |
| Kayano 17's Green Miles: 6.34 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Another nice easy run around in the river bottoms. Colder today, not to bad though was still an injoyable time. It is nice to see that the days are starting to get longer, spring will be here in no time. |
| Kayano 17's Green Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Today a nice easy run throught the neighborhoods, I stayed out of the river bottoms today to give thelegs some rest. I will take tomorrow off and travel to St. George for the half marathon on sat. Should be good weather atound 60 for a high. |
| Kayano 17's Green Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
Painters Half Marathon (13.1 Miles) 01:48:15, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| This was a fun half that I was able to experiance with my son and brother. We will give details later. |
| Kayano 17's Green Miles: 13.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs are still whack from sat half marathon, so I hoped on the eliptical today for 30 min. Then did 25 min on the bowflex upper body and finished with 200crunches. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.35 |
| I ran to old bishop storehouse and back, my legs are doing a little better today but still whack. Another 25 min on the bowflex and 200 crunches. |
| Kayano 17's Green Miles: 5.35 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did a full golf course loop today my legs are getting a little better each day. They are still tired though. So we will go easy for this week. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| I ran the river trail today for a change was kind of fun. No time for anything else today time to go to Drill Comp. |
| Kayano 17's Green Miles: 6.80 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.35 |
| Nice run again around the golf course legs did good after having some days away. I hope to get a better week of training in, last week was just kind of crazy. I did 25 min on the bowflex and finihsed with 200 crunches. |
| Kayano 17's Green Miles: 6.35 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.52 |
| Very cold today about 18 degrees with a very cold wind coming out of the north east . I ran the bishop storehouse loop today, It was good to get out and get it done even though it was cold. I did 25 min on the bowflex and 200 crunches. |
| Kayano 17's Green Miles: 6.52 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Another very bold run today about 18 degrees and enough wind to make it even seem colder. I did a golf course loop it was still a great run with the cold and I was able to see about 12 head of deer next to the road, kind of made it interesting. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.52 |
| Warmer today than has been for a few, in the med to upper 20's which means it's a shorts day. I ran out past little Bro's mini gu corner and back. I am feeling good and hope to do a long run on sat if the weather holds. I did 25 min on the bowflex and worked the upper body then ended with 200 crunches. |
| Kayano 17's Green Miles: 6.52 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| Nice long run today it was good to get out and run for a while. I went out over harrys hill, then into salem and came down by the stk center on canal road. My legs did good today and I think they have healed up nicely from the half marathon of a few weeks ago. |
| Kayano 17's Green Miles: 12.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| As I arrived home from work this afternoon I could tell the weather was going to change fast as a very fast moving cold front was getting ready to come through. So I went ahead anyway and made the run work. It was very windy by the time I made the turn at the golf course it was begining to rain hard and then it turned to hail. It was stinging my face hard as I made my way down power house road. It was still a fun run and I did mt best to just embrace the elements. It was actually fun. I did 150 crunches after the run and then hit the blue roller. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.31 |
| I ran to the Old Bishops Storehouse and back just tryed to work on speed today. I wprked good and hard was tuckkeredout when I was done. Did the old crunches and finished with the roller. |
| Kayano 17's Green Miles: 5.31 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run around the golf course, my legs are on the whack side after yesterdays speed workout. I did some work on the Bowflex today and finished with some more crunches. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice day today and I was able to run in one layer, no bennie it was just a comfy temp. i ran out past Little Bro's Mini Gu Corner and just enjoyed the run it was fun one. I came hole and worked out on my boeflex for 25 min upper body and finished with 100 crunches. |
| Kayano 17's Green Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Beautiful day with some very nice afternoon temps, I did an exended golf course loop today took the little trail that is above the course was some snow in a spot or two, but for the most part it was clear. It did have some good sized rocks on it so you kind of had to watch your footing. I came home did 25 min on the bowflex and finished with some crunches. |
| Kayano 17's Green Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Another nice day for a run, well every day is a nice day for a run. But todays weather was very nice again, ran in shorts and short sleeve shirt it was great. I ran out past mini gu corner to my 3.5 mile marker and then back. I did feel like pushing the tempo a bit today and was able to hang in. Sorry no pace times those are for my eyes only because a snail has been known to run faster than I can. I did another 25 min on bowflex with some upper body core work. Then I hit the blue roller for a bit. |
| Kayano 17's Green Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Holy Hurricane Batman, how can anyone run in this wind? Well I hung in there and was able to make a golf course loop. The wind was at my back for about half the run and then the other half was running into it. Was slow go for the most part but still a great run. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| I am totaly whacked out today just had that very tired feeling throughout my whole run today. But I was able to get another one under my fudge pack for the week. I will be taking tomorrow off and rest a bit for sat long run. Tomorrow is mt birthday, maybe that's why I am tired, just getting to darn old. |
| Kayano 17's Green Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.36 |
| I had the day off today and decided to do a longer seeing how I missed it on sat. I went out over harry's hill and did the slame canal route back to home. very nice weather the sun was blazing away and felt good to be outside. It is my goal for this week to have a good week of training cross my fingers. |
| Kayano 17's Green Miles: 12.36 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.36 |
| I did the golf course loop today kinds of windy, well not kind of. The wind was coming strong from the southwest made for a difficult run at times. It was still a great run though. I did spned 25 min on bowflex upper body and some crunches. |
| Kayano 17's Green Miles: 6.36 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| My legs are feeling real whack today so I kept things on the easy side today. I did the Old Bishop Storehouse route with some graduale to flat downhill and uphill. Nice weather for a run the best this week, sounds like things will go downhill weather wise for the rest of the week. We will just try and hang tuff. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did the old golf course loop, was not even going to go out wind was blowing hard and it looked like snow. So I changed my attitiude and was able to get it done. My legs this week have been tired this week. I will take tomorrow off and hopfully get in a long run on sat. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.27 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.27 |
| Today my legs were feeling good the foirst few miles so I made the decision to try and get in a good long run today. I went up over harrys hill into salem and came out by the stk center. Headed back to gu cornoer and did the golf course loop to home. Nice morning even though I had to put up with a few snow showeres here and there. I would rather run in snow than rain. It has been a good week of training, feeling good at this point. |
| Kayano 17's Green Miles: 15.27 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Such a nice for a run, the temps are in the med to upper forty's, hardly a whisp of wind just perfect conditions for a run. My legs did good today after sat long run, they seem to recover well. I ran out past Rambo Jr's. mini gu corner and back just had a good ol time. I finished todays workout with 25 min on the bowflex upper body and some crunches. |
| Asics Gel Nimbus 12 Miles: 7.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Today was my first tank top run of the year, nice temps in the med to upper fifties just was a nice day. I did an extended gof course loop, kind of on the tred side today, I should start to get to bed earlier. I was able to spend some time on the bowflex did some more upper body and some crunches. |
| Kayano 17's Green Miles: 7.40 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wow realy whack legs today just no get up and go. So I staued at an easy steady pace even walked some. It was still a great run and very enjoyable. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| My were not as whack as yesterday but a recivery run none the less. I did the Bishop Storehouse run today at a nice easy pace. After the run I did 25 min on the bowflex and some crunches. I will take tomorrow off and hoefully do a long run on sat. |
| Kayano 17's Green Miles: 6.25 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.40 |
| Nice long run today, I was nit sure the firat few miles I kind of felt a bit whach. But by the time I made Harrys Hill the legs decided to get up and go and worked will thriugh out the rest of the run. I did my usual sat long run up over Harrys into Salem, came down by the stk house on canal road. ran over to little Bros {Aka Rambo Jr.s} house to see if he was awake. Found out he was out on his run and ran into him coming up power house rd. He was running well and seemed to be in great spirits. I also threw in a golf course loop to home. Was a nice run still had good legs at mile 16. Been a great week of training. See ya next week. |
| Asics Gel Nimbus 12 Miles: 16.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| I did the golf course loop today, alot better weather than yesterday. I also did the river trail to add some more miles. The legs did good and are feeling good. I spent 25 min on the bowflex with some upper body and some crunches. |
| Kayano 17's Green Miles: 8.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| What a nice day temps were in the med to upper 50's I think the rocky mt.'s are begining to crawl out of winter. I ran out past little bros's mini gu corner today to my mile 4 mark and then back home. My legs did okay kind of on the whack side but good. Lots of people out running, riding bike and walking. It was wonderful to have the sun on the old face and get dome vitamin D. |
| Kayano 17's Green Miles: 8.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| I hit the wall at mile 7 today just very dead legs no energy. I had a feeling of intense hunger, I know I eat plenty during the day. It was just a real whack run. I did the golf course loop, seen some deer and the golfers were out. Great weather very enjoyable. |
| Kayano 17's Green Miles: 7.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Nicelong run today with great weather and temps. I did the usual sat long run route, up over harry's hill. Came out by the stk. house on canal rd. back to gu corner, and then a golf course loop to home. It has been a great week of training. I have 10k next sat. in St. George the Spectrum 10k. I will be running with my son and his wife and My brother Rambo jr. see ya next week. |
| Asics Gel Nimbus 12 Miles: 15.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| I ran out past mini gu corner, did okay for the most part still have whack legs. I think for the est of the week I will do a taper down and get ready for the Spectrum 10k this sat. I did 25 min on the bowflex, upper body and some crunches. |
| Kayano 17's Green Miles: 8.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I only had time for 6 miles today, it was a good thing my legs are just whack. Not sure how well the race will go on sat, just try and do my best. It was a very nice day temps in the med 60's which made for a very nice run. We will see what tomorrow brings. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.35 |
| I stayd out of the river bottoms today and kept to the flat stuff. My legs are still feeling whack today maybe I have tryed to do increas miles to quickley the last few weeks. I may not run thurs or friday just rest and recoup for sat race. |
| Kayano 17's Green Miles: 3.35 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| A nice little run to shake things out for tomorrows 10k race. |
| Asics Gel Nimbus 12 Miles: 3.60 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Spectrum 10k (6.2 Miles) 00:47:47, Place overall: 153, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Nice race I really enjoy doinfg this one, I also had the opportunity to run this with my Son Bryan, and his Wife Katie. Also my Brother Clay ran with us or I shuold say by us like a bolt of lighting, he said he was injured but I think he was playing possum. My mile splits are as follows.
Mile 1. 7:28
2. 7:48
3. 7:31
4. 7:51
5. 7:54
6. 8:04
.2 6:42
The weather was great not to cold or to hot, I thought it was just right for me. Now that I have completed the runner series I should be in SGM for this year as long as I pay my $85 bucks. What an expensive sport this can be. I enjoy it so. |
| Asics Gel Nimbus 12 Miles: 6.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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This week will be a recovery week after sat 10k race. I am feeling alot better than I thought I would, legs are little bit on the whack but not to bad. I stayed at an ever easy pace today and enjoyed the run. I did some work on the bowflex 25 min upper body work and some crunches. Then i hit the big blue roller and rolled out the legs. |
| Kayano 17's Green Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| Today I did a very slow golf course loop as my legs are still in recovery mode. It took a few miles to get into the run but things finally loosened up a bit and it turned into a nice run. I spent some time on the bowflex 25 min on upper body and some crunches. |
| Kayano 17's Green Miles: 6.34 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
| Nice run today, I went out past mini gu corner to my 3.5 mile mark and came back. So just a little out in back to work out some of the soreness from sat 10k race. They are feeling much better today and should be ready for a long run on sat. Been a great day another great run. |
| Kayano 17's Green Miles: 7.14 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Today I ran the Bishop Storehouse route with 20 to 25 mile hour wind. It was kind of a brutal run but we stuck with it. Legs are feeling much better today and should be ready for a long run on sat. I spent some time on the Bowflex upper body work and finished with some crunches. |
| Kayano 17's Green Miles: 6.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Nice long run even though the wind was quite strong at times from the southwest. I did my over harrys hill into salem and back home run today. Feeling preety good legs are still a bit whack from last sat Spectrum 10k. I will now start to get ready for the Utah Valley Marathon in June. It has been a great week. |
| Asics Gel Nimbus 12 Miles: 12.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Another windy run around the golf course, it seemed today any direction I ran the wind was in my face. It was still a great though, I did some crunches and some work on the big blue roller. |
| Kayano 17's Green Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
|
I got out late today, not until 6 pm or so. I don't like running in the river bottoms when it's dark. It is way spooky and it creeps me out. So I cut it just bit shot today and hopefully tomorrow will go better. I did spend 25 min on the bowflex upper body work and finished with some crunches. |
| Kayano 17's Green Miles: 6.40 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| I did the golf course loop today my legs this week are sure on the whack side. Not sure why maybe not enough sleep and lots of hours at work. But it was still a great run and enjoyable. |
| Asics Kayano 16's Red And Black Miles: 6.34 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
| Nice long run today with great temps, I went out over harrys hill and up woodland hills rd to the turn around and across the salem foothills. I came down by the stake, center. to canal rd and back to home. Now time to watch Gen. Conf. and to enjoy the spirit. It has been a good week of training. |
| Asics Gel Nimbus 12 Miles: 13.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
| Nice run today, I ran around 1 pm the sun was blazing and after a mile warm up the sun felt good. I ran out past mini gu corner to my 3.5 mile mark and back. So just an out and back today after sat longer run. Legs did okay kind of took a few miles of running before they did feel like going then we got into it. I did 25 min pn the bowflex upper work and some crunches. |
| Kayano 17's Green Miles: 7.14 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| What difference a day makes in temps, on my way home from work today it was 70 and I was pumped. So I took off around 5:30 and no wind kind of overcast by the time I hit the top of the golf course it began to rain, and it rained all the way untill home and I was soaked. Weird weather, I did 25 min on the bowflex and some crunches. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did a quick run around the golf course brfore the weather turned to winter again. What a wet spring this has been, My legs did good today everything at this point is feeling good. I did 25 min on the bowflex on some upper body strenghtening and some crunches. |
| Kayano 17's Green Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| For my long run today I went out over harrys hill, then up to the turn around on wooland hills rd. Headed west to mt. loafer rd, then down to the canal rd to home. I did feel good today although the winter weather we continue to have in april is getting a bit tireing. It sonwed the whole way today but was not sticking to the road. It was a great run and very enjoyable. Utah valley marathon is fast approching, hope I can be ready in time. |
| Kayano 17's Green Miles: 14.75 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Finally a day without rain, snow or wind, it was a nice run this afternoon. I did the extended golf course loop today, legs are feeling good after sat longer run. I hope this will be a great week of training. |
| Kayano 17's Green Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 |
| Todays run took me past mini gu corner and back. Just a little out in back, although I did feel like oushing the pace a bit today. My legs are feeling fine right now and hope they will hang in for the Utah Valley Marathon in June. I finished todays workout with 25 min on the bowflex and some crunches. |
| Kayano 17's Green Miles: 7.22 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
| Today I did another extended golf course loop, nice run but a bit windy for my taste. We hung in there and got the run in. My legs are a bit on the whack side today so we took it easy. I did 25 min on the bowflex upper body work today and some crunches and leg lifts. |
| Asics Kayano 17's Blue Miles: 7.12 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Today I ran the river trail, I have not done that one for a while. The heavy snow storm we had a few weeks ago sure took it's toll on alot of the trees along the river. Many where down and some of those tress are big. I seen a Marmot today he was making alot of noise when I came up the trail. Kind of cool. Better weahter today a bit on the cool side but still very nice. I will take tomorrow off and hopefully get in a long run on sat morn. See ya then. |
| Asics Kayano 17's Blue Miles: 6.70 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.60 |
| My goal today was to get in a desent long run and to feel good in the process. I head out over harry's hill, up to to the turn around and across to Mt. Loafer Rd. I came down to canal rd. and headed back to gu corner, then did a golf course loop to home. My legs hung in thier really good and still had great energy miles 13 through 17. Utah Valley Marathon is geeting closer sure hope I will be ready for this one. After todays run I did some ice treatemnt on the knees, I feel like this has been a great training week. See ya monday. |
| Asics Gel Nimbus 12 Miles: 17.60 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice run around the golf course and up the river trail above the course. Lots of water in the river with the snow melt and rain. I kept things at an easy pace today a little recovery run after sat long run. I put in 25 min on the bowflex upper body work. |
| Asics Kayano 17's Blue Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Today I did another golf course loop and headed up the trail along the river. Nice run had a good time, things still seem to be feeling good. Another 25 min on the bowflex upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| Nice run today still feeling good, not alot to report. It was just a good run. |
| Asics Kayano 17's Blue Miles: 6.34 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.34 |
| I had a Holiday from work today so I did a very easy 5 miler this morn. I will do a long run tomorrow. |
| Asics Kayano 17's Blue Miles: 5.34 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice long run today I really injoyed and had a great time. Although going over harys hill it was a bit on the windy side. Lots of runners out today was good to see some of the oldies but goodies. |
| Asics Kayano 17's Blue Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Just time for a quick golf course loop today, kind of in hurry catch ya later. |
| Asics Kayano 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Very cold and a srong north west wind today which made for a challenging run. I did the old bishop storehouse route today, tryed to stay below and close to the ridge to minimize the wind. It was still a nice run with some hill work today. I worked for 25 min on the boeflex, upper body work and some crunches. |
| Asics Kayano 17's Blue Miles: 7.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice run out past mini gu corner, my are real whack today not sure why. But it was still a great run. I worked out on the boeflex doing some more upper body. I really need to start eating better, find a good runners diet plan and still have energy for the run. |
| Asics Kayano 17's Blue Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Today I did my extended golf course loop had to fight the south wind today. I don't think we have had a day without wind either from the the NW or the SW. It is gettingold plus tomorrow is supposed to snpw again, come on winter go away and let us have a spring before the hot weahter gets here. My body seems to be holding it's own with all the training, hope it will hold out stay strong through the Utah Valley Marathon. I will take a full rest day tomorrow and hope for a long run early sat morn. |
| Asics Kayano 17's Blue Miles: 7.10 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 16.25 |
| Nice long run this morn in Jan like temps, 29 degrees when I headed out the door just after 6 am. It just will not stop snowing here. Next week promises to be better weather more spring like. I will keep my fingers crossed. I enjoyed the run very much. |
| Asics Kayano 17's Blue Miles: 16.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice run around the golf course today, I did the extended route and just went easy has the legs a re still a bit whack from sat long run. It was nice to have full sunshine today temps were around 60 and it felt good. I did a 25 min routine on the bowflex upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| Today I did just an out and back, went out past mini gu corner and turned around. Nice run enjoyed it very much and the legs are feeling good. So knock on wood and in just a few short weeks begin to taper. I did 25 min on the bowflex some more on the upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 8.15 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Just a quick golf course loop today, that is all we had time for. Still feeling good and what a nice day. |
| Asics Kayano 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
| Nice run today out past mini gu corner, the legs are doing fine and feeling good. Nice temps hottest of the year, had lots of sweat today. I will take fri. off and do along run early sat morn, I will be be out at 5 am. Sat is a busy day again. |
| Asics Kayano 17's Blue Miles: 7.14 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.13 |
| I headed out the door at 5 min to 5 am this morn, still on the dark side and used the head lamp which helped alot as I droped into the abyss of the river bottoms. Very warm morn which was nice for a change, still feeling good. See you next week. |
| Asics Kayano 17's Blue Miles: 18.13 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Today I did an out and back, ran out past mini gu corner and tryed to keep things on the flat today. My legs are a bit whack from sat long run. Legs did feel pretty good though, had to fight with a steady kind of misty rain. It was still a great run, I spent 25 min on the bowflex on my upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
| Today I did the golf course loop with the side trail along the river. The river is running high and muddy, I don't think I have ever seen it that high before. Legs are feeling a bit whack today so I went easy. did 30 min on the bowflex and somemore crunches. |
| Asics Kayano 17's Blue Miles: 7.08 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.13 |
| My legs did feel a bit better today than hey have this week. I did another out oand back past mini gu corner. Nice temps around 60 with a little bit of a breeze which gave a nice cooling affect with the sweat buildup. Should be nicer weather the rest of the week. |
| Asics Kayano 17's Blue Miles: 8.13 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
| Today I ran the river bottoms trails, the river is still runnng high but has come down a bit. My legs were whack today, I will take tomorrow off and do a long run on sat. I di danother 25 min on the bowflex and some crunches. |
| Asics Kayano 17's Blue Miles: 7.14 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice long run today this is a cut back week, next week I will do a final long run and then taper for Utah Valley. |
| Asics Kayano 17's Blue Miles: 15.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Today I did the golf course loop, seem to have a slight injury inside left leg muscle above the knee. I was able to run ok just a bit sore and stiff afterwards. Needless tosay I did use the ice today after the work out. I will have to keep an eye on it and hope it wont hinder my running the marathon in a few weeks. Just bad timing again I guess. I spent 25 min on the bowflex working on my upper body and did some crunches. |
| Asics Kayano 17's Blue Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| The leg is still not feeling well, what bad timeing. Tkar a few days off and evaluate then. |
| Asics Kayano 17's Blue Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.15 |
| I did full golf course loop today, and the legs seem to be fine. A little on the tored side but ok, I did 25 min on the bowflex with most of the workout on upper body. |
| Asics Kayano 17's Blue Miles: 7.15 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Thought I would try a run today and see if the leg will hold out. I have problem walking, no pain, things did feel good for about 4 miles and then the discomfort came back, I can't figure this out. No pain walking and there is no swelling. I guess it will need more rest, oh well this to shall pass. |
| Asics Kayano 17's Blue Miles: 8.75 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| Today I kept things slow and easy as The leg has been a bother the past week. Tryed to keep to the flat surfaces as much as possable. I did the river trail and then back home . My leg seem to tolarate the run better today just kind of noticable. We will see what tomorrow brings. I spent 25 min on the bowflex upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 6.12 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.26 |
| I just had time for a 4miler today, I get to go to mu daughters dance preformance in payson. My leg did good really no bother again, so hopefully what ever last week was about not real sure. So I will knock on wood and hope for things to be good. I will try a little longer run tomorrow. |
| Asics Kayano 17's Blue Miles: 4.26 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.15 |
| Golf course loop again the legs seem to be fine, and a workout on the bowflex. |
| Asics Kayano 17's Blue Miles: 7.15 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Today I ran out oast mini gu corner, very nice afternoon run with great temps. My leg seems to be fine, no problems at the moment. Not sure what happened last week. It's a miricale I'm healed? |
| Asics Kayano 17's Blue Miles: 7.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.28 |
| Nice long run today, I did my usual sat morn route. Up over harry's hill, and the up wooland hills rd. to the turn around. Then over to Mt. Loafer Rd and down to canal rd back to home. My legs did good no issues at this time to report and just enjoying the taper before Utah valley Marathon in a couple og weeks. |
| Asics Kayano 17's Blue Miles: 15.28 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| Nice to have a day off from work and get in a early morn run. I did the river bottoms trail, the river was running high. I seen Patrick and Kent they looked good and fit as ever. I kept things kind of easy, not really pushing any miles as my legs are still a bit whack from sat long run. They are feeling good though, a few more weeks and it will bw time for Utah Valley Marathon. |
| Asics Kayano 17's Blue Miles: 7.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Nice run around the golf course today, kind of on the windy side. Nice temps I actually was sweating hard today, it did feel good. About a week and a half until Utah Valley Marathon starting to get excited. My legs are doing good kind of on the tired side , we will go easy the next week and a half. I did 25 min on the bowflex, upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 7.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Nice run today out past mini gu corner and back, the legs felt kind of whach at the begining. But seem to get into it the longer I went. Nice day and is finally starting to warm up, the sun feels good. |
| Asics Kayano 17's Blue Miles: 7.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
| A very windy run today, i stayed to the river bottoms trail to the park and back. I spent 25 min on the bowflex with some upper body work, finished with crunches and leg lift's. |
| Asics Kayano 17's Blue Miles: 6.13 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Nice easylong run today as I am at the end of my taper for the Utah Valey Marathon. I guess I'm as ready as I can be so bring and lets have some fun. Very nice morn and it was good to have a calm morn with the sun. I ran over to Rambo Jr's house in Salem and back, hoping I woulf see him out this morn. He has really been struggeling with injuries for a while. Wish he could get past it, I really miss him out on the road. Get better Bro. |
| Asics Gel Nimbus 12 Miles: 12.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| What a windy, it was hard to get into any rythum, I did a golf course loop and called it a day. I did 25 min on the bowflex and some crunches. |
| Asics Kayano 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Today I did the river trail, just a little out and back. Nicer weather no big hurracaine like yesterday, nice and warm though. I will do four tomorrow and another one on thurs. Take friday off and hopefully be ready for the marathon on sat. |
| Asics Kayano 17's Blue Miles: 5.40 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just a nice easy run this afternoon and stayed on the flat. No hills just letting my old body rest up for the marathon on sat. |
| Asics Kayano 17's Blue Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 03:59:44, Place overall: 438, Place in age division: 34 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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I never like to make public my predictions before a race. I awoke at 2:45 a.m. to begin my prep. for ths mornings marathon, the reason I don't like to make predictons is this. You can train your guts out for one of these insane events, and race morn is a crap shoot. One never knows how one will feel, I was not feeling good about the morn as the sleep just did not happen very well the night before. Loaded the bus and up the canyon we went to the drop off point, it sure seemed a lot longer then a 26.2 mile bus ride. No rain which was a good sign, warmer at the start than I was thinking it would be, should be a good run. The first 7 miles things were feeling good, made the hill at the lake to the dam in good shape and tryed to just let things happen. I would much rather run up hill than down any day, exspescially when alot of the dowmhill was on cement rd. I was feeling good at the halfway point, so I did my best to push it a little bit, thought maybe I could finally make one of these things under 4 hours. By the time I hit the mouth of the canyon my calfs were screaming bad as they began to cramp up. Tryed to push more fulids at each fuel point but did'nt seem to help much, I just tryed to hang on the last 6 miles. All in all it was my best marathon finish at 3:59:44, which brings hope that maybe I can BQ at SGM in Oct. Utah Valley Marathon is a good, seemed very popular this year and I think is becoming that I wil look forward to each year.
My Splits are as follows:
1.9:31 Warm up the old muscels
2. 8:16
3. 8:15
4. 8:14
5. 8:34
6. 8:27
7. 8:30
8. 9:16 Hill time
9. 9:18
10. 8:28
11. 8:29
12. 9:00
13. 8:44
14. 8:49
15. 8:41
16. 9:06
17. 8:49
18. 8:45
19. 8:59
20. 8:59
21. 9:46 Cramping begins and the wheels are coming off, hang on baby
22. 10:12
23. 10:50
24. 10:48
25. 10:57
26.2 9:29
It was fun did better than I had hoped and would like th do this again next year. |
| Asics Gel Nimbus 12 Miles: 26.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My first run back after the marathon, my legs have stopped hurting. But they are still on the whack side it will take a few weeks to start feeling normal again. In the mean time I will keep my base miles up and take each day as it comes. I did an out and back today, just aneasy 4 miler and did good for the most part. We will see what tomorrow brings. |
| Asics Kayano 17's Blue Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another easy out and back this morn, very nice morn and another great run. My legs did feel better today but are still not fully recovered from last weks marathon. I will continue to do easy miles until they tell me other wise. See ya next week. |
| Asics Gel Nimbus 12 Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Another nice run around the golf course loop, my legs did much better today and should feel better each day from here. Knock on wood, It's time to get ready for the SGM. Should be a fun summer of training. I did 25 min on the bowflex, upper body and some crunches. |
| Asics Kayano 17's Blue Miles: 6.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Another golf course loop today, very warm but enjoyd the heat alot. Worked up a good sweat. The legs did feel a little more on the whack side but good. |
| Asics Kayano 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| Very hot run this afternoon, the sun was blazing down good it did feel grear. I ran out past little gu corner and back today, kind of a sluggish run. I think the heat got me a bit. I did 25 min on the bowflex snd ended with some crunches. |
| Asics Kayano 17's Blue Miles: 6.40 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Another hot run this afternoon, middle 90's and still felt good. I did the river trail today all the way above the golf course and back. I seen alot of varmits crossing the trail today they are very noisey. The heat did get to me the last mile and zapped my strength. I will take tomorrow off and do a long run on sat morn. I did another 25 min on the oeflex and some cruches with leg lifts. |
| Asics Kayano 17's Blue Miles: 7.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.25 |
| Nice long run this morn, I headed out the door at 5 am and it was beautiful. My legs seem to be feeling really good from the marathon of a couple weeks ago. I wanted to see how they would react to a longer run today, I was surprised that they ahve recover ed as fast as they have it was a really nice run. I went out over harry's hill upto the mailboxes on woodland hills dr. then across over to mt. loafer rd to the canal rd and back to gu corner. I did a glf course loop and met Wendy on the river trail to finish the run out with her. It has been a great week of training. |
| Asics Gel Nimbus 12 Miles: 19.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice run out past mini gu corner and back. Hot temps but I'm lovin it. It did 25 min on the bowflex and some crunches. |
| Asics Kayano 17's Blue Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Nice run on the golf course loop route and the river trail. I had fun dodging the lighting. Very wet at times but stuck it out. See ya tomorrow. |
| Asics Gel Nimbus 12 Miles: 7.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice run around the golf course with hot temps again, lovin it though. I did do 25 min workout on the bowflex with some added crunches at the end. I will take friday off and do a long run sat. |
| Asics Gel Nimbus 12 Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice long run this morn, did the usual route up over harrys into salem and back to home. I did see lots of runners out early. It was good to see little Bro. Simmons out this morn, I hope his injuries are on the way out so he can get into a good solid routine. |
| Asics Gel Nimbus 12 Miles: 15.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| I did'nt get out until about noon, it was hot and a bit on the muggy side. But it was still a great run. I did a golf course loop today and down the river trail. |
| Asics Gel Nimbus 12 Miles: 6.12 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| I ran to the trail head head above the golf course and back, gave me some graduale uphill going out. Then some gentile downhill coming back. Hot and mugy run but still injoyable. I also did 25 min on the bowflex and some crunches. |
| Asics Kayano 17's Blue Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Short long run today as I am resting a leg that has been a bother this week. Lots of runners out this morn good to see everyone. Hopefully next week training will go better. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
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Another nice run around the golf course very warm and muggy again today. This is strange weather for a dessert enviorment. I also did 25 min on the bowflex and some crunches. My left calf is still a bit of a bother, will monitor it this week and see how things go.
Today is mine and my eternal companions 32nd wedding aniversary, Time really does fly. I love you Wendy, your the nest. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I am in Las Veagas foe a few days, have not ran sense monday as my left calf has been a bother for the past couple of weeks. it was a bit stiff at the begining of the run today but loosened up and better the urther I went. So I will come back slow and easy, we will see what monday brings and go from there. |
| Asics Kayono 17's Blue Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Hot Vegas morning low 90's I'm guessing, I don't know how people survive this heat day in and day out. Oh it ended up being 110 today. |
| Asics Kayono 17's Blue Miles: 4.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Just got home from Vegas and unpacked, took an easy run in the river bottoms. |
| Asics Kayono 17's Blue Miles: 4.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| I did a little out and back, the left calf is still a bit on the bothersome side. Having a hard time getting this injury to go away. I did 25 min on the bowflex, upper body and some crunches. Time for some ice on the calf. |
| Asics Kayono 17's Blue Miles: 5.25 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I took a week off to see if I could get contol of my left calf, give it a rest. I ran out to gu corner and back today to see how it would do. Did well for the most part, I will do some lite runs for the next few days and see how it holds up. My goal is to get back in full training mode on Monday of next week if things go well the next few days. I was ablet to do some time on the bowflex each day and work the upper body finish with some crunches. |
| Asics Kayono 17's Blue Miles: 3.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Today I did and out and back, went easy to see how the leg would handle the run. It was a little stiff at the begining, but seemed to loosen up as I got into the run. I can't believe how much I have lost the last three weeks. My training has been very spotty as to the injury. I will put together a full week of training this next week and see how things progress. My goal is the following week to resume my regular training schedule. SGM is comomg very fast, were did the summer go? |
| Asics Kayono 17's Blue Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Todays run I was like a Zombie coming back to life, uncordinated and out of control. I can't believe how fast things go physicaly when taking an injury brake. I hope it will come back quick, I did the golf course loop, took things easy and enjoyed the run. I did 25 min on the bowflex, upper body and some crunches. |
| Asics Kayono 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Today I did an out and back, went past little Bros Mini GU Corner and back. Very warm this afternoon and muggy again, felt like I hit the wall at mile five from the heat I guess. Tired legs today going to take some time to get it all back. I did 25 min on the bowflex upper body and some more crunches. |
| Asics Kayono 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Very wgack legs today, how unfortunate. I knew it would be rough coming back after the lay off. Just got to hang in . |
| Asics Kayono 17's Blue Miles: 4.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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My training is pittafull, Whack legs again today, no energy just having a hard time going. My calf is still givining me troubles, it may be a lottle bit better not mucn though. If things don't start to turn around next week and see some improvement may have to take more time off. I just can't aford to do that at this point.
I did 25 min on the bowflex with some upper body work and some crunches. Has anybody seen my legs, I think they have taken a vacation. |
| Asics Kayono 17's Blue Miles: 4.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| I was not sure how things would go this morn for my long run as to the calf problem I have been dealing with the pas month. So I just took each mile as it came and evaluated at the end to see how things were feeling, went from there. I went up over harry's hill, then up to the round about top of woodland hills rd. Then headed over to loafer canyon rd, and down to the canal rd to home. For the most part I did ok, had dead legs the last three miles do to the less training the past month. I know that will get better if I can just stay consistant with my training. I will see what monday brings and go from there, Oh, I did see lots of deer this morn, a real nice four point coming down loafer canyon rd. He was right out in the middle of the rd with four doe. Look liked a lucky buck to me. They were only about twenty yrds from me, pretty cool. |
| Asics Kayono 17's Blue Miles: 14.75 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| I did an easy run on the river trail today. legs are a bit whack from sat longer run. But they are ok, the calf is still a little bit on the whack side as will. I think I do feel some improvement though. I will continue to go easy this week and hope that next week things will have setteled down. I did 25 min on the bowflex today and some crunches, and leg lifts. |
| Asics Kayono 17's Blue Miles: 5.60 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run today, temp was 96 at 4 pm this afternoon. I ran up to the top of the trail above the golf course today, nice and shadedy in spots which help keep some of the heat stroke at a min. I was also able to put some time on the bowflex 25min, Upper body and some crunches with leg lifts. |
| Asics Kayono 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| My legs today are real whack, no energy I can't believe how kaput I feel. My traing for the past month has just not be going the way I would like. My calf today was real whack and yesterday it did good. Go figure, I will not run tomorrow or friday, give it a rest and see what sat morn brings. Shucks I can't afford this at this point in the marathon training. |
| Asics Kayono 17's Blue Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| The first three miles of my long run was brutal today, Dead legs and the calf was a bother. Almost bagged it for the day, I hung in there until the bas of harrys hill and it seemed to get better the further I went. So I stayed with it and got in just over 15 which was good considering how things where feeling at the begining. It was a great run and enyoyed it. See what next week brings? |
| Asics Kayono 17's Blue Miles: 15.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run today, I ran up to the trail head above the golf course. Kind of on the warm side, 90 which got the sweat glands going good today, stayed at a nice easy pace as the legs are kind of whack from sat longer run. But on the other hand they were surpriseingly did well. I did not have the real whack feeling that has been a bother the last few weeks. So maybe things are on the up swing? I also was able to get in about 25 min on the bowflex and ended with some crunches. |
| Asics Kayono 17's Blue Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
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I ran along the river trail today where thier would be some shade, kind of on the warm side but not as hot as yesterday. My calf was a bother the whole run today, it is crazy how it did feel so good yesterday and today it was all I could do to run. I did forget to ice after yesterdays run, that might have been the prob. I have to remember to ice everyday from here on out.
I did 25 min on the bowflex with upper body training today and ended with some crunches. For the next few days I will be running in Vegas, I will have to get out before the sunor it will be trouble. |
| Asics Kayono 17's Blue Miles: 5.60 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| I did a little run early this morn before we bugged out for Vegas. I was going to wait and run thier this evening, but it will be will over a hundred. I will get up eary tomorrow and run it will be a little bit cooler, may med 80's. My calf was still a bother this morn also, just wish it would get better. |
| Asics Kayono 17's Blue Miles: 4.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Nice run this morning, I am in Vegas this morn was able to get out at 6:30 am and it was very warm. The heat here is brutal. We stuck with it though and it was a very good run. My daughter lives on the north west side up next to the mountains. So anywhere you run you are going up hill or down, so was able to get in alot of hill work today. I did ice my left calf alot yesterday and that seems to make a difference the next days run. Today the calf was not so much an issue. I will take tomorrow off and get on the road by 5 am sat morn and beat most of the intense heat. Should be a fun long run. |
| Asics Kayono 17's Blue Miles: 6.70 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
| I was able to get out at 5 am this morn, at that time here Vregas it really is nice. High 70's but as soon as the sun popped up it warmed up quickly. I did lots of up hill and down hill today remineded me alot of SGM, some very long hills. My calf did real good today, really was not much of an issue so I am hopeing that things have finally mended? My family and i will be headeding home tomorrow and the Kids are back in school on monday. Oh where oh where did the summer go. it was way to fast. |
| Asics Kayono 17's Blue Miles: 15.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
| Today I did a little out and back past little gu corner, my legs were a bit on the whack side from the long run on sat and all the hills. My calf seems to be doing better each week and it is my hope that by SGM it will not even be an issue. I did 25 min on the bowflex, upper body and some crunches. |
| Asics Kayono 17's Blue Miles: 7.12 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Today I ran to the top of the river trail above the golf course and back, I did ok but the heat did get to me the last couple of miles. Just had know energy and just had a very whack feeling all the way around. I did do some more work on the bowflex and some crunches. Hope I will have more energy tomorrow. |
| Asics Kayono 17's Blue Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Very whack legs today, not sure what is going on just have not been in the groove for tha past few months. I'm always tired and warnout. I hope my legs will find thier mojo before SGM. |
| Asics Kayono 17's Blue Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.20 |
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I was up and out the door at 5 am this morn, stayed dark until I made the top of harry's hill. I do not like the fact that the days are getting shorter and in a few months colder. I could be good with San Diego weather all the time and be happy as a pig in mud. I am glad that I had my head lamp to help me see until the light came, it is spooky runing across the river bottoms in the dark. i did see some deer in the middle of the road going across, thier eyes were bright in the light of the head lamp.
My legs did real good today, my injury was not an issue and was feeling good as I have ever felt. So I hope the injury is behind me now and does not return. Jusy want to stay in good shape for SGM and have a great experiance. Been a good week of training, looking forward to the next couple of weeks. |
| Asics Kayono 17's Blue Miles: 18.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
| Nice run today around the golf course, finally starting to feel good again. Best run since before Utah Valley Marathon, hopefully things will stay up beat for SGM. I did 25 min on the boeflex, some upper body, crunches and leg lifts. |
| Asics Kayono 17's Blue Miles: 7.12 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Today I ran out past mini gu corner and back, it was hot again and amde for a slow run. My legs seem to be doing a little bit better this week. The really whacked me out today though. I did another 25 min on the bowflex and finished with some crunches and leg lifts. |
| Asics Kayono 17's Blue Miles: 6.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just had time for a quick 5 miler today. I did push the pace some which did feel good for a change. Still hot though. |
| Asics Kayono 17's Blue Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
| I did another extended golf course loop today, a little bit cooler which was nice. great run and feeling pretty good, maybe 90%. I will take tomorrow off and go long early sat morn. 5 am. |
| Asics Kayono 17's Blue Miles: 7.12 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.10 |
| Nice long run today out over harrys hill into salem, I did a golf course loop then aloop around the neighborhood. Feeling pretty good, not 100% yet but getting close. Well off to enjoy the weekend with the family. Happy Labor Day everyone. |
| Asics Kayono 17's Blue Miles: 19.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| My legs are a bit whck from sat long run but not to bad, I did a golf course loop very windy at the mouth of the canyon. Nice run though. |
| Asics Kayono 17's Blue Miles: 6.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| I did an extended golf course loop today, cooler temps around 78 degrees and a touch of fall in the air. I like fall, but I do not like winter and summer was way to short this year. My legs seem to be feeling good finally, so I am hopeing for a good SGM. I did 25 min on the bowflex, upper body work and some crunches. |
| Asics Kayono 17's Blue Miles: 7.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Today I did the river trail, just a quick out and back. Legs are bit whack today the temp is warmer also. Just not alot of energy today. It was still a great run though. |
| Asics Kayono 17's Blue Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
| Ran out past mini gu corner today. Legs are feeling a little bit more energy today. Pushed the pace a bit for the first half, then backed off to finish the run. I did 25 min on the bowflex upper body and some more crunches. I will take off friday and go for my last real long run on sat. then it will be time to taper. |
| Asics Kayono 17's Blue Miles: 7.14 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
| My legs were whack right from the start today, it was a very different long run today. I just did nothave the energy. Oh well taper time. |
| Asics Kayono 17's Blue Miles: 17.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| I ran to the top of the river trail and back today, just a nice easy out and back. I did 25 min on bowflex upper body and some crunches. My legs did feel a little bit better today. I hope that the taper will be a good recharge for them. |
| Asics Kayono 17's Blue Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| I stayed on the river trail today, nice run and very relaxed. I was able to get some time in on the bowflex with some upper body work and crunches. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I ran ot past mini gu corner today, feeling ok and still trying to shake the whach feeling of the past month. Just no mojo in my old age. |
| Asics 17's Blue Two Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Well it was whack right from the start today, really having a hard time getting into the flow of things. I hope in the next couple of weeks my mojo retruns. AHHHH. |
| Asics 17's Blue Two Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I was awake at 4 am and ready to go for my long run, very tired and it started to rain hard. So I crawled back into bd and caught a few more hours of zzz's. Headed out at 8am and the conditions were perfect other than the legs are still whack. I think i have the Jim Simmons syndrome. I hope I will have a good SGM this year. |
| Asics 17's Blue Two Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice easy run along the river trail, very nice weather today. My legs are feeling a bit better today. I did 25 min on the bowflex upper body and some crunches. I am excided for SGM. |
| Asics 17's Blue Two Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Another nice run along the river trail stayed below the golf course today and enjoyed the the run and the nice weather. I did another 25 min on the bowflex and some crunches. |
| Asics 17's Blue Two Miles: 5.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
I only had time for a quick out and back today. Feeling ok, getting excited for the SGM. |
| Asics 17's Blue Two Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
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Nice easy long run this morning with my son Bryan, he came over ran with me which made for a nice run. Bryan will also be running in SGM next wekend along with my Brother Clay.
I guess I'm as ready as I can be for next weekends marathon, no real injury issues at the moment, I have been feeling some problems with my stomach muscels. They feel kind of sore after run a ways, and are bothersome when coughing. other than that I should be good to go. |
| Asics 17's Blue Two Miles: 11.70 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I will go easy this week, 4 more days until SGM. Hope I'm ready. |
| Asics 17's Blue Two Miles: 3.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Another easy run out to gu corner and back, I'm feeling ok and my injury of a month ago seems to be gone. I am still feeling on the tored side, not enough sleep. Aothough the plan is to get to bed early the rest of the week. Heading to SG tomorrow , I can here the fat runner getting ready to sing. Oh wait that's just me. |
| Asics 17's Blue Two Miles: 3.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A nice little run around the condo complex with wendy, what a nice day. |
| Asics 17's Blue Two Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 04:23:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 26.29 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.29 |
|
As always SGM is a great one, they really know how to put on a great event. The temps this year were hotter than last, and I think that took it's toll on me around mile 20 this year. Last year the heat never was a factor. I was strong through the whole run. My mile splits are as follows.
Mile 1. 9:39
2. 9:56
3. 9:40
4. 9:10
5. 9:05
6. 8:54
7. 9:09
8. 11:03
9. 10:11
10. 10:28
11. 10:37
12. 10:25
13. 9:36
14. 9:53
15. 8:51
16. 9:22
17. 8:54
18. 9:55
19. 10:16
20. 10:15
21. 9:15
22. 10:31
23. 11:31
24. 11:02
25. 12:29
26. 11:08
Not my worse time or best, just a tweener, I nedd o work on shedding some pounds over the winter and come back liter. Me and my Brother got into the runners series for next year. So I am looking at races to do in Dixie ove the next several months. I will also be doing the Utah Valley Marathon in June. Hope everyone has a great winter of runing. |
| Asics 17's Blue Two Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
|
I took the week off after the marathon and just let my body rest and recover a bit. Todays run run was just an easy out and back to gu corner. I did see Tom and Kim Lee out they were going good as usual. I need to get lite and give those tow a run for thier money some day. My goal is to stay off the junk and eat better, I am a chocahalic but I have had none this week. My next goal s to get off the pop.
My legs did good today going out to gu corner, on the way back they did feel a bit on the whack side. A marathon is really hard on your body. We will ease back into the routine next week. |
| Asics 17's Blue Two Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Nice river trail runthis afternoon, very comfu temps. Nice fall run, my legs are starting to feel better, they are much than they were on sat. I will go easy fro while a just ease back into training. I was able to pick up on the bowflex with some lite work out on the upper body. No chocolate today, week two of trying to eat better. |
| Asics 17's Blue Two Miles: 5.60 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice run today, I did the golf course loop and had lots of energy. My legs are coming back quick from the marathon which is a nice feeling. Love the nice weahter this week, these are bonus days this time of year. |
| Asics 17's Blue Two Miles: 6.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice run this afternoon with very nice temps in the med 60's. I ran out past mini gu corner today, the old legs did good. Will try and keep the miles up for a long run on sat. |
| Asics 17's Blue Two Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| I did alittle out and back today, that is all I had time for. My legs are whach today not a whole lot of energy. To many hours at work and not enough sleep. I was to crunch in some time on the bowflex today and some crunches. I will take tomorrow off and rest, shoot for a longer run on sat. |
| Asics 17's Blue Two Miles: 4.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.77 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.77 |
| I had to go into work at 4 am this morn until 10 am. So by the time I was able to get my long run in it was around 11am. Needless to say it was very warm by the end of my, the sun did feel good today though. These are bonus days for sure. I ran out up over harrys hill today, then up to the round about on woodland hills rd. I cut over to Mt. Loafer rd. down to the canal rd then headed for home. I was only planing on doing 13 but was off on the miles and ended up being longer than I wanted to. The last few miles I was feeling whack, got it done though. Been a good week of training. |
| Asics 17's Blue Two Miles: 14.77 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run around the golf course, still have whack legs not much energy these days. I guess cutting out the garbage is taking my bodu longer to get used to. I did 25 min on the bowflex, upper body and some crunches. |
| Asics 17's Blue Two Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| I did an out and back today, ran out past mini gu corner and back, spent dome time on the Bowflex and ended with some crunches. Nice weather this weel perfect temps for running in the afternoon, I am soakin in all I can. |
| Asics 17's Blue Two Miles: 6.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Nice little run this afternoon, I ran out to gu corner and back. Great weather just enjoyed the time. |
| Asics 17's Blue Two Miles: 3.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice run today out past mini gu corner, down woodland hills drive back to home. Got to love these nice days, this has been a great fall. |
| Asics 17's Blue Two Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Another nice run today, I did the golf course loop with a nice easy pace. Great weather still but it was a bit on the windy side though, still a great run. I quess the weather will go down hill later tonight as a cold front is going to come through. Yuck I really am not a winter guy anymore, I could do Arizona year round and a happy clam. I did 25 min on the bowflex with some upper body work and finished with some crunches and leg lifts. |
| Asics 17's Blue Two Miles: 6.30 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I ran out to gu corner and back. |
| Asics 17's Blue Two Miles: 3.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| Asics 17's Blue Two Miles: 3.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| Asics 17's Blue Two Miles: 3.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run around the golf course, I do not like the time change as it is almost dark by the time I get done with my run. The alst couple of miles it did get on the cold side as the wind picked up pretty good. I did 25 min on the bowflex with some crunches. It is my hope that I can get back into a routine this week. It has been a rough couple of weeks with the passing of my Grandaughter Emma. We miss her alot but we feel her love and know that she is near. I love you Emma |
| Asics 17's Blue Two Miles: 6.30 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did another golf course loop today, the air a bit warmer than mondays run. I just enjoyed finally geting out again, I need to do better with greater effort and consistancy. I did do 25 min on the bowflex upper body and some crunches. |
| Asics 17's Blue Two Miles: 6.30 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Today I did an out and back, went out past mini gu corner. Very nice day temps were in the med 50's, ran in short sleeve which made for a very nice run today. I was to do some more work on the bowflex and some crunches. My legs are still a bit whack after not running much the las t few weeks. Just trying to build my base back and go from there. |
| Asics 17's Blue Two Miles: 6.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Oh my heck is was like trying to run in a hurricanie today, I ran out past mini gu corner today and it was a grind all the way out. It was head first into the wind and times it was as though I was not moving. Oh well got it done and it was still enjoyable. |
| Asics 17's Blue Two Miles: 10.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice easy run down through the river bottoms, very nice day weather wise. I did 25 min on the bowflex and some crunches. |
| Asics 17's Blue Two Miles: 6.30 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice run tonight through the river bottoms, it gets dark way to soon. I don't like it. |
| Asics 17's Blue Two Miles: 6.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Another nice run through the riverbottoms and a very nice day. Here come the snow again tomorrow. Yuck!!!! |
| Asics 17's Blue Two Miles: 6.75 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
Nice long run today and good conditions, we did get a good snow fall last night but the roads were clear by the time I made it out. I went to the top of harry's hill, actually felt real good today. Nice energy and the old legs had some go in them. It has been a good week of training, hopefully be ready for the half marathon un January. |
| Asics 17's Blue Two Miles: 12.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| I only had time for a short run today, legs did feel good after sat. longer run. I was able to get in some time on the bowflex and some crunches. |
| Asics 17's Blue Two Miles: 5.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I got out on my run this evening, so I opt to do some 400 meter hill repeats. It did feel good to push the repeats, even though the miles were lower today I feel like it was still a very quality workout. I am feeling good at the moment not tip top but we will get there. |
| Asics 17's Blue Two Miles: 4.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
|
I am down in Las Vegas, my son Bryan and I went out for a run. I like running here lots of hills and variation's of places to run. Nice trails and roads to run on, feeling good nice weather tempswere in the med to upper 50's for the run today. Should be in the upper 60's by days end.
Thinking alot about family members who are with us today in spirit. It has been a year sense my Brother Shane passed away. I miss him alot and wonder often what he is doing. Also it has been a month sense my Granddaughter Emma passed away. My heart is a bit on the heavy side as I think of both of them and the great lifes they both lived. Each an inspiration of facling lifes battles with courage, faith, and great strength. I love you both and miss you dearly.
Have a Happy Thanksgiving all. |
| Asics 17's Blue Two Miles: 6.75 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Drove out to red rocks this morning and did a trail run with Haylie, Bryan , Katie, and Wendy. It was fun and a bit different running on a dirt trail. Cool scenery and grear company. The trail was steep in areas which made for a great workout. I have done lots of hill work this week. |
| Asics 17's Blue Two Miles: 3.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.77 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.77 |
| Another nice run this morning, did more hills today with My son Bryan. I have not got in alot of distance this week. But I do feel that the quality of the workouts have be good with all the hill work. I was not planing on doing that many hills this week, it just worked out that way. Heading home tomorrow, it has been a fun few days with the family and being able to be with Haylie. Emmas passing is still fresh on everyones minds and hearts. I will never forget her. |
| Asics 17's Blue Two Miles: 4.77 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did a golf course loop today and things did feel pretty good. My hope for this week is to get in a real good week of distance. I did 25 min on the bowflex with some upper boddy work today. |
| Asics 17's Blue Two Miles: 6.30 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice run through the river bottoms, enjoying these nice days and nice weather. I know it's not going to last, so I am soaking it in. I also did 25 min on the bowflex with some more upper body lean workout and some crunches. |
| Asics 17's Blue Two Miles: 6.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice run through the river bottoms today, it was a bit colder and some wind. But it was still a good run. |
| Asics 17's Blue Two Miles: 6.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| Nice run today through the river bottoms really cold had to run in the long running gear for the first time this winter. I don't like it to much but we will get thorugh it . I did 25 min on the bowflex and some crunches. |
| Asics 17's Blue Two Miles: 6.60 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| I ran out to gu corner and back today did some hill repeats and had a good run. Feeling pretty good at the moment so I will knock on wood and hope it will hold out. I did25 min on the bowflex with some more upper body and core work. |
| Asics 17's Blue Two Miles: 6.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Today I did an extended golf course loop, nice run and nice day. Legs were feeling a bit more tired today, I think do to the longer hours at work. Up way to early and to bed way to late. Just got to get through the big push at work for the end of the year. I did do some crunches and hit the big blue roller after. |
| Asics 17's Blue Two Miles: 7.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Today I did 3 miles of hill repeats feeling pretty wore out, pushed them good and hard. Tomorrow I eill take off and shoot for a long run on sat. morn. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| Nice long run today, had to go into work again for while so I did'nt get out until about 10:00 am. Nice temps very comfy was able to run in shorts whic is always a bonus this time of year. I went up over harry's hill into salem and back, have not run that route for about a month it was just good to get out an relax. |
| Asics 17's Blue Two Miles: 14.75 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I just had time for a quick run today, was able to get some time in on thr bowflex also. |
| Asics 17's Blue Two Miles: 3.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run around the golf course today, feeling pretty good. |
| Asics 17's Blue Two Miles: 6.30 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice easy run, did'nt feel much like pushing things today. Just enjoyed the run and being outside in the fresh air. was able to get some time in on the boeflex, upper body work and some crunches. |
| Asics 17's Blue Two Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Today I did lots of hill repeats, vert tired now will go to bed. I hope to do another long run on sat. |
| Asics 17's Blue Two Miles: 3.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.22 |
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I did'nt have to go to work this morn was able to sleep in. The first 8hrs of sleep I have had in months, did feel good for a change.
For my long run this morn I ran out over harry's hill then up to the trun-around on woodland hills rd. I ran over to loafer canyon rd. down to the canal rd and back home. My legs did kind of tired the last few miles, but for the most part it was a great run. take of tomorrow and start to hit it again on monday. |
| Asics 17's Blue Two Miles: 17.22 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice easy run today, legs are a bit whack from sat long ru. But they are ok, also did some upper body stuff on the bowflex, and finished with some crunches. |
| Asics 17's Blue Two Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I seem to have come down with a cold, did not feel much like running today. I forced a 4 miler. Hope this does not last long. |
| Asics 17's Blue Two Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
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First run back after being sick for a few days, coming back easy. |
| Asics 17's Blue Two Miles: 3.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| starting to feel better, but the cold is kind of hanging on. I will work my way back easy this week. |
| Asics 17's Blue Two Miles: 5.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| Nice run through the river bottoms tonight, nice weather today it is nice to see the sun. Ran in my new Kayano 18's, I think they will be some noce shoes. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another nice run through the river bottoms and anice day. I like the middle forties for a nice temp to run in. I finished with some crunches and used the big blue roller on the legs. | |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.85 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.85 |
| A nice run on the golf course loop today, very enjoyable with wonderful temps. Who would of thought that on Dec 29th it would be fifty degrees in spanish fork. I ran with no beannine or gloves, I even seen people playing golf. | |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| I just did not have the mojo today for my long run. I must still be fighting this cold a little bit, but the legs were just not there today. So I will lick my wounds and shoot for another day. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1591.00 | 71.79 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 1662.79 |
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| Asics Kayano 16's Red And Black Miles: 59.59 | Kayano 17's Green Miles: 368.11 | Asics Gel Nimbus 12 Miles: 192.77 | Asics Kayano 17's Blue Miles: 343.91 | Asics Kayono 17's Blue Miles: 271.75 | Asics 17's Blue Two Miles: 365.16 | Kayano 18's Miles: 22.35 |
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| Night Sleep Time: 1185.00 | Nap Time: 0.00 | Total Sleep Time: 1185.00 | |
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