my makeup may be flaking

UNICEF 5k

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2019: 10:29 2 mile, 16:33 5k, 27:14 8k, 55:50 15K, 1:16:04 HM

Post Mayan Apocalypse PRs:

200 31.13 (2016, ATC all comers)

400 69.96 (2015, ATC all comers)

800 2:19 (2016, ATC all comers)

Mile 4:58 (2017, ATC all comers) 

3000 9:34 (2017, ATC all comers)

2mile 10:29 (2019, CNW Grand Prix)

5000 16:33.6 (2019, CNW all comers)

5k 16:50 (2018, Green Lake Gobble)

8k 27:14 (2019, Beat the Bridge)

10K 35:16 (2017, Eastside Beltline)

15K 55:10 (2018, Magnuson Park Memorial Day)

10-mile 60:29 (2017, Atlanta 10 mile)

HM 1:16:04 (2019, Lake Sammamish Half)

30K 2:01:56 (2014, Striders WRC 30K)

Mar 2:50:07 (2013, Sojo Marathon)

 

Fiddy "Classic" Accomplishments (before I forget)

2:03 800, 4:11 1500, 9:47 3200, 15:26 5000, 32:30 10000, 1:11:15 HM (unaided), 2:32 marathon (Boston)

Seattle Half Marathon '08-'11: 2nd (1:13), 4th (1:11), 5th (1:14), 2nd (1:13)

2nd MI half 2010 (1:11)

10th Seattle RNR 2009 (2:35)

97th Overall @ Boston 2010 (2:32)

2011 3rd Place @ Des News (2:35) and Top of Utah (2:33)

I once beat 14 year-old Connor Mantz (2011 Utah Valley Half 1:11) and 16 year-old Ben Saarel (2011 Flat as a pancake 16:23 in the f-ing snow)

2011 Salt Lake Half 1st place (1:14), Capitol Half 1st place (1:14), Provo City 4th place (1:16, unaided)

2011 Ragnar Ultra 1st place Wasatch Back Relay

7th place SLC half 2009 (1:11)

2009 Fremont 5k 16:00, 2010 Dart Challenge 16:05, 2011 Draper Days 16:02

2009 Running of the Leopards 15:03, aided

2009 Striders 10mile 1st place (58 mins)

2007 3rd place SCIAC 5k 15:26

2006 D3XC nationals, 184th (of 280)

Short-Term Running Goals:

5/18 Bart the Brodge

6/9 RicknRail Murothin

Long-Term Running Goals:

get busy living or get busy dying

Personal:

Crop rotation in the 14th century became considerably more widespread after John.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adizero Rocket Lifetime Miles: 323.35
Asics Hyperspeed Lifetime Miles: 369.13
Mizuno Waverider Lifetime Miles: 509.70
Adistar Ride Lifetime Miles: 520.40
Saucony Type A Lifetime Miles: 253.60
Adistar Rideb Lifetime Miles: 236.30
Waveriderb Lifetime Miles: 466.70
Nimbus Lifetime Miles: 570.30
WhiteHyperspeed Lifetime Miles: 268.50
RedFree Lifetime Miles: 405.55
Saucony Hattori Lifetime Miles: 46.10
NimbusFIRE Lifetime Miles: 260.50
WhiteHyper2 Lifetime Miles: 100.20
WaveriderC Lifetime Miles: 203.95
NimbusVampire Lifetime Miles: 357.50
CelticMirage Lifetime Miles: 312.00
NeonFree Lifetime Miles: 17.80
Nimbus FireB Lifetime Miles: 2.50
Nimbus FireC Lifetime Miles: 0.00
Total Distance
2836.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM RHR 60

2.5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Fri, Mar 01, 2013 at 15:49:59 from 98.165.232.107

Hello. Welcome to the blog.

From allie on Fri, Mar 01, 2013 at 19:04:03 from 64.134.146.227

fiddy!

From Redd on Sun, Mar 03, 2013 at 16:15:35 from 67.182.221.190

Holla!

From Bonnie on Sun, Mar 03, 2013 at 16:26:34 from 196.3.39.209

There he goes again with the verbose musings about running, life, and mathematics -- could you just keep it simple already??

Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.50

Ran

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Mar 08, 2013 at 17:46:18 from 97.117.95.226

uh huh

Total Distance
2.50

AM HR 52

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.70

AM HR 58 

Did a pretty pathetic 5k tempo in 19:16 on the Liberty Park (Demetrio) course. 1k splits (3:45,3:44,:3:56,3:54,3:57). My heart was fine, but I got a pretty bad headache that just got worse and worse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.20

Ice soccer loop with Allie. Longest run in 6 weeks. AM HR 57.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From CollinAnderson on Sun, Mar 10, 2013 at 12:00:34 from 70.208.0.245

Nice to see you running some miles. Let's hope things keep getting better.

From Jake K on Sun, Mar 10, 2013 at 18:07:27 from 67.177.11.154

This was a 10K marathon?

Total Distance
0.00

AM hr 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.50

AM HR57 5

PM 2.5 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

AM HR 55

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Rob Murphy on Sat, Mar 16, 2013 at 18:28:06 from 24.10.249.165

I am sucked into the narrative power of these blog entries.

Total Distance
6.20

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

AM HR 58

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.60

AM HR 62

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

AM HR 65

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

AM HR 64

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.70

AM 6.2

PM 4.5

Did another 5k time trial. Slightly better than the 1st but I still do not feel comfortable pushing very hard. I should slap on a HR monitor for these in the future. I'll bet my HR was in the 170s.

1k splits (3:38,3:45,3:48,3:48,3:46)


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.20

AM 2.5

PM 4.7 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.80

AM 2.5

PM 5.3 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

AM 5.2 Running

PM 4.8 Running plus clues

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.50

AM HR 68

PM 7.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

AM HR 72

AM 4

PM 4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.00

AM HR 68

AM 2.5

PM 4.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: UNICEF 5k (3.11 Miles) 00:18:19, Place overall: 2
Total Distance
11.50

First race since Thanksgiving.

My heart rate was actually 68 this morning which meant that I was not really comfortable pushing. I decided that I would just try to stay right on the highest pace I could go without caused my heart to skip. Some other guy ran right next to me for about 4k until realizing that I couldn't run any faster and then he sprinted away.

Very happy with this overall. Just hoped to break 19 and I ran 18:19 and felt pretty good. Course may have been ~15 seconds short, but there were some weird turns so this is certainly better than the 18:45 TT I did before getting sick. Also, won Skechers GoRun shoes which is pretty decent.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM HR 60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

AM HR 57!!2.5

PM 7.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Wed, Apr 17, 2013 at 12:05:22 from 161.38.221.168

zing!

Total Distance
10.90

AM HR 52!!! 3.7

PM 7.2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Thu, Apr 18, 2013 at 17:24:29 from 97.117.80.97

whoa.

you have officially taken over the supply of healthy juice.

Total Distance
6.60

AM HR 61 4.1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sat, Apr 20, 2013 at 10:10:48 from 97.117.80.97

destroy!

Total Distance
11.50

HR 58

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM HR 56

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.80

AM HR 58

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.20

AM HR 53

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Apr 26, 2013 at 20:50:44 from 97.117.82.92

the sands of time are like rain on a tin roof. never stopping. never ceasing. now, watch me PUNK stephen king.

From Lily on Sat, Apr 27, 2013 at 17:09:35 from 198.228.216.144

Are you still having a heart issue James?

Race: Cookie Chaser 2k and 10k (6 Miles) 00:37:30, Place overall: 1
Total Distance
18.00

2k in 6:47 (6:22 in 2011)

'10k' in 37:30. They said at the start that the course was short and it turned out to be about 6. However there were some decent size hills in the race that the course tool says makes up for the fact that it was short. Time is worth maybe 37:50 on flat. After the first mile or so I ran alone, but I kept a steady pace. Pretty happy with this one. Next goal: sub 1:20 at Provo City half.

 Afterwards, Allie had to leave to I waited for awards. Then I ran to the Trax via the JRP, which I began to realize was a bad plan. After about six miles I stopped at a lemonade stand run by some little girls. It makes sense, because this was my highest mileage for a single day since the Des News last year. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sat, Apr 27, 2013 at 17:30:51 from 97.117.91.49

you forgot to mention that you were carrying tree stumps and thousands of cookies on your back.

thank you for supporting the young entrepreneurs.

From Jake K on Sat, Apr 27, 2013 at 17:47:41 from 67.177.11.154

This entry is missing resting heart rate data

From CollinAnderson on Sat, Apr 27, 2013 at 22:31:52 from 70.208.22.139

Awesome, that's fantastic. A win is always fun!

Total Distance
10.10

AM HR 51

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Mon, Apr 29, 2013 at 10:56:02 from 161.38.221.168

59, too much wine.

From Lulu Walls on Mon, Apr 29, 2013 at 11:16:00 from 155.100.212.147

Or not enough?

Total Distance
10.00

AM HR 56

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM HR 56 2.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.50

AM HR 53

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

AM HR 59.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, May 03, 2013 at 09:59:02 from 97.126.221.226

hilarious.

Race: Provo City Half Marathon (13.1 Miles) 01:19:18, Place overall: 17, Place in age division: 3
Total Distance
18.00

Felt OK for the first 7 miles: just a few heart jumps but nothing serious. As I knew there were no mile markers, I ran with my garmin. My cumulative pace was holding steady at 5:50 until we left the canyon when I started to slow down. Reached 9 miles in about 53 flat and then hung onto about 6:20 pace the last bit. The last four miles were very painful. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sat, May 04, 2013 at 14:26:25 from 97.126.221.226

fist pump.

From Bonnie on Sat, May 04, 2013 at 14:29:21 from 64.119.33.134

Another fist pump here (not two fists because that would mean something different).

Seriously, this is a great start, James!

From bdase on Sat, May 04, 2013 at 14:36:19 from 160.7.242.251

It was very cool to see you running the half today. Sorry to have missed you afterward.

From CollinAnderson on Sat, May 04, 2013 at 14:48:22 from 70.196.199.175

This is a huge step in the right direction, even if it's not a PR again yet. Congrats!

From Tara on Sat, May 04, 2013 at 16:03:26 from 75.169.142.215

Good job today, it was fun seeing you!

From Lily on Sat, May 04, 2013 at 16:18:26 from 67.199.178.95

3rd fist pump!

You and Allie are the sharpest couple. You guys crack me up.

We should have a coughing party. I'll provide all the hand touched food.

From Jake K on Sat, May 04, 2013 at 17:46:39 from 67.177.11.154

Ben Saarel ran 8:49 yesterday, and since you beat him before, I'd say this Half-Marathon is worth about 8:42 for 2 miles. So well done!

From SpencerSimpson on Sat, May 04, 2013 at 18:58:22 from 66.60.125.98

james it was fun running with you for a bit. I know you are just getting back into it, but you looked good today. Glad to say hi...

From RileyCook on Sat, May 04, 2013 at 20:15:30 from 65.130.68.80

It's great to see you out racing again James. I hope you can get your racing form back this summer!

From seeaprilrun on Sun, May 05, 2013 at 09:13:31 from 68.102.189.33

Way to go!

From Rachelle on Mon, May 06, 2013 at 10:38:53 from 159.212.71.77

Great come back race James and most importantly it is good to see you running healthy again.

From Steve on Mon, May 06, 2013 at 11:12:52 from 66.87.113.231

Within just a few seconds of what you told me you were going to run at the start. Smart race.

Total Distance
2.50

AM HR 63

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.80

HR 60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Tue, May 07, 2013 at 19:14:43 from 97.117.93.32

this is a prank.

Total Distance
7.70

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Rob Murphy on Thu, May 09, 2013 at 09:13:39 from 163.248.33.220

6.6 tomorrow?

Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.50

AM 5.5

Been feeling really terrible this week. Did  7*(1min on - 2min off) in an attempt to get my legs moving. Felt ok. Fortunately, there was a math problem embedded in the workout.

1st loop of liberty park contained 4 minutes of fast running and 6 minutes of slow running.

2nd loop of liberty park contained 3 minutes of fast running and 7:27 of slow running.

A loop of liberty park on the wood chips is 1.46 miles.

Assuming that my fast and slow running speed stayed constant throughout the workout, what were those speeds (in mins/mile)? 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Josh E on Fri, May 10, 2013 at 15:22:02 from 198.228.216.147

Assuming 6:00 is fast and working from there, I got 7:30 for the slow. Sorry I have no equation to back it up bit I think the math works...

From allie on Fri, May 10, 2013 at 15:49:46 from 97.126.223.200

for k = 1 ... m: Find pivot for column k: i_max := argmax (i = k ... m, abs(A[i, k])) if A[i_max, k] = 0 error "Matrix is singular!" swap rows(k, i_max)Do for all rows below pivot: for i = k + 1 ... m: Do for all remaining elements in current row: for j = k + 1 ... n: A[i, j] := A[i, j] - A[k, j] * (A[i, k] / A[k, k]) Fill lower triangular matrix with zeros: A[i, k] := 0

From fiddy on Fri, May 10, 2013 at 15:52:26 from 97.126.223.200

Allie is correct! Assuming you can provide the correct A[i,j], an implementation of the algorithm and an interpretation of its result.

Josh, close but wrong.

From Josh E on Fri, May 10, 2013 at 17:17:00 from 166.137.119.41

Holy schnikes! Well they say that lawyers suck at math.

From fiddy on Sat, May 11, 2013 at 11:47:54 from 97.126.223.200

Just to be clear, the answer doesn't require complicated math.

From allie on Sat, May 11, 2013 at 11:56:29 from 97.126.223.200

i disagree.

From ACorn on Sat, May 11, 2013 at 17:12:44 from 71.213.40.95

Roughly 8:05 for the slow and 5:34 for the fast.

From Bonnie on Sat, May 11, 2013 at 17:39:07 from 64.119.33.134

Ha ha ha ... The best thing about allie's approach is that is a general solution that is not dependent on your particular workout. However, I am not sure that her approach adjusts for the variability that might be present --- might I suggest incorporating a little error variance, by way of a m by m variance-covariance matrix, V? Maybe start with a little auto-correlation?

From allie on Sat, May 11, 2013 at 17:47:25 from 97.126.223.200

hahaha. bonnie, i have been waiting for you to arrive. you are my "phone-a-friend" for this problem.

From runningafterbabies on Sat, May 11, 2013 at 19:06:56 from 208.54.4.180

My guess is faster than Tinker Bell but slower than Jake from the Neverland Pirates. That's what my 4 year old says. Next time borrow that sweet Garmin you gifted Jake.

From fiddy on Sat, May 11, 2013 at 19:59:13 from 97.126.223.200

ACorn is correct.

Melody may also be correct.

Bonnie, I think that would overfit the data.

From ACorn on Sat, May 11, 2013 at 20:11:19 from 71.213.40.95

Thanks for the problem, I enjoy brushing up on my math!

From Bonnie on Sat, May 11, 2013 at 20:53:39 from 196.3.39.209

Nice!!! While I think you might have enough observations, I think it might be possible that the model might be non-identifiable.

Total Distance
8.00

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM HR 63

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.60

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.80

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.20

AM HR 67

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.10

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.00

AM HR 59 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

AM HR 72

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.50

AM HR 70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Andrea on Mon, May 20, 2013 at 12:20:55 from 72.37.171.52

Allergies?

From fiddy on Mon, May 20, 2013 at 13:13:33 from 155.101.96.138

Probably, I just refilled my prescription.

From allie on Mon, May 20, 2013 at 20:53:23 from 97.126.223.200

thank you, smiths, for your convenient pharmacy hours.

Total Distance
10.40

AM HR 66

Next Goal: Sub 28 at Crack of Dawn 8k (6/1)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Lily on Tue, May 21, 2013 at 12:40:29 from 67.199.178.95

Yes!

From allie on Tue, May 21, 2013 at 15:29:39 from 161.38.221.168

time for a showdown.

From runningafterbabies on Tue, May 21, 2013 at 15:48:26 from 71.195.219.247

May the best moore win!

Total Distance
11.30

AM HR 69

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.50

AM HR 69 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.50

AM HR 66

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.10

AM HR 67

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.60

AM HR 66

Run along Utah Marathon course then south on Wasatch to Big Cottonwood. Run started out OK, but I started to really suffer the last two miles. Both my arms were killing my towards the end of this run. Ear canals closed up a bit but not too bad and my heart rate was fine.

When I finished I felt very nauseous and dizzy for a few minutes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Tue, May 28, 2013 at 07:27:20 from 161.38.221.168

you also turned purplish-whitish, but it's cool. nothing breakfast can't fix.

Total Distance
12.40

AM HR 72

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.90

AM HR 74

AM 5.3 48:50 155/182 704/239

PM 7.6 63:22 159/200 671/1093

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.40

AM HR 77! Noooooooooooo

Ran 5.4 to school this morning. I tried to run slow enough to keep my HR in the 'easy' zone. This apparently requires running 11+min/mile (albeit uphill with a backpack) and even that was raising my heart rate into the 150s. I think I waited too long to use the HR monitor. Hopefully a rest day will get me back into a manageable condition.

5.4 (60:17 146/167 699/277) (11:09/10:45) 10:29/10:06 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Fri, May 31, 2013 at 13:08:29 from 67.177.11.154

77... you must have had a really bad dream.

Race: Crack of Dawn 8k (4.97 Miles) 00:26:49, Place overall: 3, Place in age division: 1
Total Distance
10.20

AM HR 69

Flat time equivalent: 29:29

Not sure how accurate my garmin was in the canyon. It said I was running 1:11 pace on my warmup.

 Mile Time Avg HR Max HR
 1 5:09 173 226
 2 5:16 186 230
 3 5:27 184 190
 4 5:16 181 186
 The Rest (.97) 5:42 183 191

 Plan was to keep my HR in the 180s, which worked out fine. Not sure what to make of those ridiculously high numbers. My max HR was always been kind of nuts (I would routinely break 200 on runs in HS). Those spikes in the first couple of miles seemed to occur will my heart rate was finding the right zone. I felt pretty comfortable after the first 5 minutes or so.

I think the downhill really negated my heart issues as it's mostly about turnover, form and strength. When we turned onto wasatch in the last half mile I slowed to over 7min pace and Allie almost caught me.

Hit 5k in 16:20, but with the drop it's probably more accurate to look at my 17:48 for 3.35 miles. Even the adjusted time is generous, I don't think I could run that on a flat 5k right now. 

5:50adj pace 181 avg hr 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Sat, Jun 01, 2013 at 11:25:04 from 208.54.39.133

Nice job James. It's good to see you racing again even if it's not as fast as you'd like.

Your max heart rate is nuts! I have never seen mine go above 186. I'm sure I could get it above 190 if I ran all out uphill for two miles.

but the difference between your resting and your max is similar to my gap.

From Dave Taylor on Sat, Jun 01, 2013 at 11:46:59 from 174.23.74.247

I would suspect sensor trouble - I get max heart rates in the 220s during the first mile and I guarantee you 100% I am not there. I don't even break 173 in a 5k.

From fiddy on Sat, Jun 01, 2013 at 12:08:14 from 97.126.208.93

Yeah, I'm not really sure about that 230 reading, but getting over 200 is possible for me.

From allie on Sat, Jun 01, 2013 at 13:27:21 from 97.126.208.93

rematch at UV half.

From Rachelle on Mon, Jun 03, 2013 at 10:05:40 from 159.212.71.69

Nice job...1:11 pace is pretty sweet. :) I'm excited to see who wins the rematch this weekend.

Total Distance
5.00

AM HR 72

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.40

AM 4.1 37:03 156/194 522/316 8:56/8:53 (8:25/8:23)

PM 5.3 39:04 165/198 493/692 7:21/7:17

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Mon, Jun 03, 2013 at 22:24:47 from 97.126.222.242

198. ahhhh.

Total Distance
13.30

AM HR 70

AM 8.0 1:11:51  156/187 800/378 9:00/8:36 (8:33/8:11)

PM 5.3 38:06  164/207 257/676 7:12/7:09

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.30

AM HR 70

AM 2.5 Went to see a heart Dr today. They said I had an ectopic atrial rhythm, which is common among athletes and usually not a problem. He thinks it is causing me problems however. They're going to be giving me a HR monitor in a few days.

PM 8.8

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

AM HR 73

AM 4 40:46 149/167 571/151 (missed first .1) 10:10/9:44 (9:28/9:04)

PM 7.9 58:53 160/213 436/850 7:26/7:17

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

AM 5 49:09 134/153 75/75 134/153 9:44/9:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.90

10.9 1:26:08 7:55 (didn't time 1 mile)

Includes 4 miles downhill in 24:50, felt pretty controlled but not easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.40

AM HR 70 

7.4 1:00:51 148/168 91/91 8:12 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.00

AM HR 65 

AM 13.0 1:56:14.4 8:56/8:23 130/160

Another terrible long run, but this time I got some data from it. My hr dropped dramatically when I stopped at crosswalks and this made me feel quite faint. Definitely a symptom of low blood pressure. At my last checkup my bp was 108/60. It seems like my blood pressure has been declining in the last year and that possibly means that I am more prone to feeling faint when I get dehydrated.

Below is my heart rate profile from today. At around the 50 min mark, I picked up my pace a little but then I started hitting a lot of lights. At each stop light I experience a pretty dramatic drop in heart rate and this lead to some dizziness. I would get going again and feel fine. At the same time, I experience the same hearing loss that I got a couple of times last year. 

Des News!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.80

AM HR 66

Weird morning run. My HR refused to move out of the 130s. I felt very sluggish and uncomfortable. Then suddenly at about the 4 mile mark, it was like the breaks came off and I felt unstoppable(ish). It's definitely odd that on some days my HR seems to be absurdly high and on other days it remains really low.

 I've heard that when you are in better shape, it takes longer to warm up. Allie laughed when I said this, but I used to feel better and better while running until about the 2hour mark. Unfortunately, this effect seems to come with some tough side effects, such as dizziness and nausea.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Tue, Jun 11, 2013 at 15:35:51 from 161.38.221.168

i just laughed because two hours seems like a really long time to go without ever hitting a lull. i will agree that i feel better at five miles than i do at two, but anything beyond an hour or so and i go through cycles. highs and lows, or at least stable at medium, but very rarely will i feel better and better with every mile.

i don't think i've ever experienced a run longer than 10 miles where i just kept feeling better and better and better without some sort of dip or lull in pace, even if just for a brief moment. probably the only exception to that would be the first half of a gentle, downhill marathon (TOU), but still, that's well under the two hour mark. even if things don't get outright difficult for another seven miles or so, running becomes uncomfortable. at least for me. maybe i have just never been in that good of shape.

Total Distance
8.70

First day running with my new event monitor. I have to stick four electrodes to my chest and attach a wire to each one. Those wires connect to a monitor that hangs around my neck. The monitor is connected via bluetooth to a blackberry that I carry in my pocket. If I feel a heart problem then I squeeze the monitor then take out the blackberry to select my symptoms and current activity level. At least, that's how it's supposed to work. Today I ran until I started to feel my heart misbehave, squeezed the monitor and pulled out the phone. It said "Poor Cell Reception"...

Update: That was because I hadn't activated it, now fixed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Wed, Jun 12, 2013 at 10:32:44 from 161.38.221.168

OMG. i hate those wires and electrodes. the blackberry is cool though. you should walk around campus screaming into the phone about your block trades.

Total Distance
11.90

AM HR 66

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Jun 14, 2013 at 20:49:27 from 97.126.223.62

http://goo.gl/Y4xVw

From allie on Fri, Jun 14, 2013 at 20:52:28 from 97.126.223.62

http://goo.gl/cBlkv

From allie on Fri, Jun 14, 2013 at 20:54:30 from 97.126.223.62

http://goo.gl/DM5X0

Race: South Jordan Countrytime Riverbottom Loop-de-loop Runathon 5k (3.26 Miles) 00:19:23, Place overall: 3, Place in age division: 3
Total Distance
11.50

Splits 5:42,6:10,6:10 then 81 seconds for the final .26...I think that works out to about an 18:30-18:40 if the course had actually been a 5k. gmaps got it at 3.23, garmin at 3.26

I was actually leading this race at 3 miles but I didn't realize it. There were 3 guys way out in front but they all went the wrong way. I closed pretty well but I ran this race wearing a really awkward ekg machine and I had a giant cell phone in my pocket. I ended up getting outkicked by two guys right at the line.

My heart was really not great today which makes it difficult to run 5k pace. I feel like I could have kept up those 6:10 miles for a while though. Hopefully I got some good data so I won't have to wear this monitor for much longer. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.40

AM HR 72

6.4 8:58/8:40 128/154 240/240 

Oddly low averge HR today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.20

AM HR 68

13.2 7:51/7:35 No HR

Not an amazing run or anything...but no fainting spells! And when I was finished I could still see AND hear!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Mon, Jun 17, 2013 at 21:59:57 from 97.126.223.62

it's the magic black bean burgers.

Total Distance
7.90

AM HR 64

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

I got an email from the Heart and Lung institute saying that they have enough data and that I should call to reschedule my appointment. I call them up and give the scheduler my name. She says "OMG, James Moore! Yeah, we're rescheduling you for Friday. Your race on Saturday actually melted our servers so they wanted me to tell you not to run until your appointment."

Hence 0 miles

AM HR 67 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.10

AM HR 63

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

Dr says they got consistent recordings of 220 HRs and that there were a couple of 280s in there. I am HR champion!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Fri, Jun 21, 2013 at 14:10:51 from 184.49.228.79

Is 280 even possible?

From allie on Fri, Jun 21, 2013 at 15:12:54 from 97.126.220.58

their/there. you're killing me.

i hope you are running up a mountain right now.

From Andrea on Sun, Jun 23, 2013 at 13:20:32 from 67.177.11.154

So what's the plan now??

From allie on Mon, Jun 24, 2013 at 15:00:20 from 97.126.220.58

bzzzzzzzzzz. "please check electrodes."

Total Distance
10.10

AM HR 58

So of course now that I have a HR monitor my resting hr goes back down. Did 10.1 miles in 67:07 which is about as hard as I can run anyway. My heart rate behaved during.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.70

AM HR 58

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.10

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.50

AM HR 62

First track workout in a long time. 4*400 76,75,76,76 then I did 6*100.  What's weird is that my HR was pretty low even after a lengthy warmup (it was in the 80s). I've had this issue the last couple of days where it's taken my heart rate about 30mins to rise. Fortunately, it was only 400meters.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.00

AM HR 64

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.50

AM HR 60

2*2miles 12:11 (5:59,6:12) and 12:12 (6:10,6:02)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

AM HR 62

A JAJA(K) run(/bike)! I only got dropped once!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.20

Yeah Pendleton river trail! I have now run every trail in Pendleton 6 times, pretty good considering we MAY have spent 12 waking hours there.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Tue, Jul 02, 2013 at 11:30:20 from 50.135.48.103

yes, and we even know the town's biggest secret.

From fiddy on Wed, May 24, 2017 at 16:44:48 from 170.140.243.176

What was the town's biggest secret? I remember lots of sheep. A terrible hill with gazelles, creepy guy living on the bike path and an overpriced Italian restaurant.

From allie on Wed, May 24, 2017 at 18:09:24 from 71.56.28.146

i don't remember but i think it was the woman who was eating lemon heads out of a purse made of lemon heads

Total Distance
20.10

In honor of the heat wave, I decided to run 20 miles for the first time since Des News. I felt fine, probably because of sea level air.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Rob Murphy on Tue, Jul 02, 2013 at 11:22:37 from 24.10.249.165

Things seem to be coming together for you running-wise James. I'm pulling for you.

Total Distance
10.50

5x1600 (5:41,5:38,5:38,5:37,5:41) with about 3 mins rest between each one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.60

AM HR 62 10.6 Mill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.80

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.50

AM HR 64

AM 2.5

PM 8 Track workout

4*800 w/90 seconds rest (2:51,2:48,2:47,2:47)

lap jog (4 mins total rest)

4*400 w/60 seconds rest (77.4,74.7,76.0,78.0)

6*100 strides

Those 400s did not feel good, full of lactic acid by the end of the last two. The 800s felt pretty smooth, but my heart was misbehaving.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

AM HR 67

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM HR 65

Easy day. Tour de Run tomorrow. My goal is sub 1:22 which is just under 6:00 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Fri, Jul 12, 2013 at 12:54:05 from 67.177.11.154

Your schedule is RUINED!

http://www.runnersworld.com/races/septembers-utah-marathon-is-canceled

Race: Tour De Run Stage 1 (3.107 Miles) 00:18:42, Place overall: 10
Total Distance
12.10

AM HR 60

AM 4.1

PM 3 up, 3 race, 2 down

Tour De Run! Pretty sweet race/course. Plenty of competition but I felt pretty bad.

5:32 for the first mile which is way too fast. It felt pretty easy but I could feel bits of my legs falling off as I ran. Second mile has a decent downhill, but I slowed to about 5:50 and I think my right foot fell off.

Third mile was 6:30 and it was a complete meltdown. I really felt awful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Tour de Run 2 & 3 (10.6 Miles) 01:08:30, Place overall: 9
Total Distance
14.60

Stage 2 was a 40:24 10k. I never really felt good in this one, which included a 7:22 mile 3 up a steep hill. I started off pretty conservatively but my heart was skipping almost immediately. It was cool to run with allie for the first little bit and then gradually watch her disappear off into the distance the last 3 miles. I held it together ok, as my last 3 miles were the fastest.

Stage 3 was a 4.4 mile run which was just terrible and pretty much epitomizes all of my races for the last year. I tried to go out pretty conservatively and ran a sub 6 first mile feeling like it was pretty easy. The second mile was downhill and I slowed down to about a 6:10 second mile. I completely died after that though, running just under 7 minute pace the rest of the way to finish in 28:06.

Tour de Run itself is a great event and really well organized, I think everyone agreed that they did a fantastic race. However my races were all terrible and it didn't really come as much of a surprise. I think I have a lot of work to do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

AM HR 72

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

AM HR 65

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

AM HR 64

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.50

AM HR 59

PM Track workout. 3x1600 with 90seconds rest. 5:50,5:51,5:48

Then 6x100m strides

Ran a slight negative split for all of these miles and felt pretty good doing it. Also, I felt a lot better after the workout than before. It probably helped that I forced myself to run the first 400m in about 89seconds before speeding up. I ran the first quarter of tour de run in about 77 and I never really felt good again. At Des News 10k, I'm going to have to be sure to start off slowly, so I'll probably do one more workout to see what that feels like.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Thu, Jul 18, 2013 at 14:37:43 from 161.38.221.168

10:00 pace down wakara. then, destroy.

Total Distance
8.10

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Jul 19, 2013 at 11:51:22 from 97.117.85.152

8.1333

Total Distance
6.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.00

AM HR 58

Today I wanted to see what race pace would feel like on the Des News Course. I ran a 3 mile warmup from my house to the start line and then did 3*1mileish with about 2 mins rest in between.

First repeat was along Arapeen, Wakara and Foothill Drive to Mario Capecchi. It was .84 miles in 4:27. 5:18 pace/5:37 pace adjusted.

The second segment was simple, straight down 5th south to 13th E. .93 miles in 5:02. 5:24/5:47. I definitely tried to relax this repeat as the first one was fast and I felt like I was holding something in reserve. 

Final segment I deviated from the course and just went from 13thE&5thS to 9thE&8thS. This last segment had a lot of steep grades and tight turns. It was 1 mile exactly in 5:09, (5:36 adjusted pace).

All of these miles felt like there were pretty easy and sustainable. If I didn't know matter, I'd be thinking about a sub 34 on Wednesday. Unfortunately, I'm still concerned about what happens if I try to run hard for more than 1 mile continuously.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Des News 10k (6.214 Miles) 00:36:19
Total Distance
12.00

Splits: 5:17,5:26,5:56,6:02,13:39 (6:09 pace). 5ks: 17:25,18:54

An almost exact replica of my 2010 race but about 10% slower, which has been a pretty consistent pattern this year across all races and workouts. Going by comparison to 2010, the weakest mile was the 4th and then I rallied slightly at the end. As usual, the opening mile felt pretty easy, but I was already sick of the downhill by about mile 1.5 and my legs were dead on South Temple.

Approx adjusted time is 37:50, exactly the same as Cookie Chaser.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.10

AM HR 61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

2*2miles at Liberty Park

11:47 (2:55,3:00,2:57,2:55)

Then 7.5 minutes rest

11:42 (2:52, 2:58,2:57,2:55)

This is the first time that I've run back to back sub 6 miles this year. And I did it twice. Did two 12:10s the last time I did this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

AM(barely) HR 61

15 miles: Tanner Park + Zoo. Pretty hot and I had some dizziness during this run, but I was fine while I was running (as opposed to stopped at stoplights). Helped a lot to have Allie cycling next to me.

Average pace of 7:55

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.10

AM HR 62

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.00

AM HR 64

PM Track workout

3*1000 w/90 seconds rest 

3:30.6,3:27.6,3:28.3

5.5mins rest then repeat 

3:25.5,3:27.9,3:27.4 

I've been using the following: Take my 2007-2011 race/workout time and add about 10%. This gives me a benchmark to compare to, rather than always feeling like a failure. "Old James" would have been able to average 3:10 for this workout, but it would have been hard. Adding 10% gives a 3:29 average, which I easily beat today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Fri, Aug 02, 2013 at 21:00:46 from 174.52.234.49

Ah, not a bad idea.

I think you're on the right path. Don't worry about the past, just focus on improving from the present on. Nice 1000s by the way. I love 1000 meter reps.

Total Distance
8.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.50

AM HR 66

4x400 w/90seconds rest 80.0,74.6,73.3,73.8

3mins rest

Repeat 74.5,73.5,74.0,72.4

Was planning on doing more, but this ended up being harder than I thought it would.

There was a pretty nasty wind during the workout. My first 400 went 37-43 due to the wind coming up the homestretch. I really had to raise my intensity level to get those other ones in. Looking up the weather yesterday, it looks like I picked the exact windiest possible time to do the workout as there was a steady 25mph wind coming from the south, with gusts into the 40s (at about 10:45pm). Obviously I didn't feel the full effects of that, as the track has some shelter, but the wind was super tough to fight through.

Using Daniels formulas doing 400meter repeats in a 20mph wind going along the straights slows you down by about 10%, meaning 7% a lap. I don't really think that I could have average 67s without the wind, but it will be interesting to see what happens next time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Fri, Aug 02, 2013 at 13:52:36 from 67.177.11.154

It was a day for 200s!

Total Distance
11.50

am hr 66

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.50

Pretty tough long run today. Even though I have been feeling better, every run over 10 miles is still an adventure for me. I went to Jeremy Ranch to run with the big group, which was probably a mistake. I started to struggle about 4 miles in and I was barely able to keep up the turnaround, which we reached in about 52mins.

On the way back, things went downhill fast. I lost the group after about 100meters and they were quickly out of sight. Then I started to get my typical low blood pressure symptoms:headache, earache, nausea, pain in both my arms. My breathing and HR stayed at a reasonable level and my legs felt fine, but I was also stuck going very slowly, particularly on the uphill. Once I got to 1:50, I decided to stop, walk and wait for the Cobblers to come get me. Even as I type this, I still have a pretty bad headache and I've been done for an hour.

I think runs like this are something I just have to live with, but I think if I can get more used to the pace+distance then it will be mitigated. In addition, I need to hydrate (+saltate?) better prior to these runs. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sat, Aug 03, 2013 at 12:47:03 from 97.126.221.66

too many words.

From Bonnie on Sat, Aug 03, 2013 at 13:15:33 from 207.253.19.2

wow ... you are verbose these days!

From Jake K on Sat, Aug 03, 2013 at 13:58:48 from 67.177.11.154

I didn't realize the wheels came off like that for you on the way back. You looked great for the first half.

My sweat was salty today so I was a little embarrassed... now I know how allie felt during the marathon last week.

From allie on Sat, Aug 03, 2013 at 14:16:47 from 97.126.221.66

yeah, it's a hard thing to go through. now every pioneer in salt lake city knows how much soy sauce i drink.

From Andrea on Sat, Aug 03, 2013 at 14:20:31 from 67.177.11.154

My sweat was perfectly watery. Must have been that Mac and cheese i had last night.

Total Distance
11.10

AM HR 64 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sun, Aug 04, 2013 at 17:28:27 from 97.117.82.154

LO, praise of the prowess of people-kings

of spear-armed Danes, in days long sped,

we have heard, and what honor the athelings won!

Oft Scyld the Scefing from squadroned foes,

from many a tribe, the mead-bench tore,

awing the earls. Since erst he lay

friendless, a foundling, fate repaid him:

for he waxed under welkin, in wealth he throve,

till before him the folk, both far and near,

who house by the whale-path, heard his mandate,

gave him gifts: a good king he!

To him an heir was afterward born,

a son in his halls, whom heaven sent

to favor the folk, feeling their woe

that erst they had lacked an earl for leader

so long a while; the Lord endowed him,

the Wielder of Wonder, with world’s renown.

Famed was this Beowulf: far flew the boast of him,

son of Scyld, in the Scandian lands.

So becomes it a youth to quit him well

with his father’s friends, by fee and gift,

that to aid him, aged, in after days,

come warriors willing, should war draw nigh,

liegemen loyal: by lauded deeds

shall an earl have honor in every clan.

Forth he fared at the fated moment,

sturdy Scyld to the shelter of God.

Then they bore him over to ocean’s billow,

loving clansmen, as late he charged them,

while wielded words the winsome Scyld,

the leader beloved who long had ruled....

In the roadstead rocked a ring-dight vessel,

ice-flecked, outbound, atheling’s barge:

there laid they down their darling lord

on the breast of the boat, the breaker-of-rings,

by the mast the mighty one. Many a treasure

fetched from far was freighted with him.

No ship have I known so nobly dight

with weapons of war and weeds of battle,

with breastplate and blade: on his bosom lay

a heaped hoard that hence should go

far o’er the flood with him floating away.

No less these loaded the lordly gifts,

thanes’ huge treasure, than those had done

who in former time forth had sent him

sole on the seas, a suckling child.

High o’er his head they hoist the standard,

a gold-wove banner; let billows take him,

gave him to ocean. Grave were their spirits,

mournful their mood. No man is able

to say in sooth, no son of the halls,

no hero ‘neath heaven, — who harbored that freight!

Now Beowulf bode in the burg of the Scyldings,

leader beloved, and long he ruled

in fame with all folk, since his father had gone

away from the world, till awoke an heir,

haughty Healfdene, who held through life,

sage and sturdy, the Scyldings glad.

Then, one after one, there woke to him,

to the chieftain of clansmen, children four:

Heorogar, then Hrothgar, then Halga brave;

and I heard that — was —’s queen,

the Heathoscylfing’s helpmate dear.

To Hrothgar was given such glory of war,

such honor of combat, that all his kin

obeyed him gladly till great grew his band

of youthful comrades. It came in his mind

to bid his henchmen a hall uprear,

a master mead-house, mightier far

than ever was seen by the sons of earth,

and within it, then, to old and young

he would all allot that the Lord had sent him,

save only the land and the lives of his men.

Wide, I heard, was the work commanded,

for many a tribe this mid-earth round,

to fashion the folkstead. It fell, as he ordered,

in rapid achievement that ready it stood there,

of halls the noblest: Heorot he named it

whose message had might in many a land.

Not reckless of promise, the rings he dealt,

treasure at banquet: there towered the hall,

high, gabled wide, the hot surge waiting

of furious flame. Nor far was that day

when father and son-in-law stood in feud

for warfare and hatred that woke again.

With envy and anger an evil spirit

endured the dole in his dark abode,

that he heard each day the din of revel

high in the hall: there harps rang out,

clear song of the singer. He sang who knew

tales of the early time of man,

how the Almighty made the earth,

fairest fields enfolded by water,

set, triumphant, sun and moon

for a light to lighten the land-dwellers,

and braided bright the breast of earth

with limbs and leaves, made life for all

of mortal beings that breathe and move.

So lived the clansmen in cheer and revel

a winsome life, till one began

to fashion evils, that field of hell.

Grendel this monster grim was called,

march-riever mighty, in moorland living,

in fen and fastness; fief of the giants

the hapless wight a while had kept

since the Creator his exile doomed.

On kin of Cain was the killing avenged

by sovran God for slaughtered Abel.

Ill fared his feud, and far was he driven,

for the slaughter’s sake, from sight of men.

Of Cain awoke all that woful breed,

Etins and elves and evil-spirits,

as well as the giants that warred with God

weary while: but their wage was paid them!

WENT he forth to find at fall of night

that haughty house, and heed wherever

the Ring-Danes, outrevelled, to rest had gone.

Found within it the atheling band

asleep after feasting and fearless of sorrow,

of human hardship. Unhallowed wight,

grim and greedy, he grasped betimes,

wrathful, reckless, from resting-places,

thirty of the thanes, and thence he rushed

fain of his fell spoil, faring homeward,

laden with slaughter, his lair to seek.

Then at the dawning, as day was breaking,

the might of Grendel to men was known;

then after wassail was wail uplifted,

loud moan in the morn. The mighty chief,

atheling excellent, unblithe sat,

labored in woe for the loss of his thanes,

when once had been traced the trail of the fiend,

spirit accurst: too cruel that sorrow,

too long, too loathsome. Not late the respite;

with night returning, anew began

ruthless murder; he recked no whit,

firm in his guilt, of the feud and crime.

They were easy to find who elsewhere sought

in room remote their rest at night,

bed in the bowers, when that bale was shown,

was seen in sooth, with surest token, —

the hall-thane’s hate. Such held themselves

far and fast who the fiend outran!

Thus ruled unrighteous and raged his fill

one against all; until empty stood

that lordly building, and long it bode so.

Twelve years’ tide the trouble he bore,

sovran of Scyldings, sorrows in plenty,

boundless cares. There came unhidden

tidings true to the tribes of men,

in sorrowful songs, how ceaselessly Grendel

harassed Hrothgar, what hate he bore him,

what murder and massacre, many a year,

feud unfading, — refused consent

to deal with any of Daneland’s earls,

make pact of peace, or compound for gold:

still less did the wise men ween to get

great fee for the feud from his fiendish hands.

But the evil one ambushed old and young

death-shadow dark, and dogged them still,

lured, or lurked in the livelong night

of misty moorlands: men may say not

where the haunts of these Hell-Runes be.

Such heaping of horrors the hater of men,

lonely roamer, wrought unceasing,

harassings heavy. O’er Heorot he lorded,

gold-bright hall, in gloomy nights;

and ne’er could the prince approach his throne,

— ‘twas judgment of God, — or have joy in his hall.

Sore was the sorrow to Scyldings’-friend,

heart-rending misery. Many nobles

sat assembled, and searched out counsel

how it were best for bold-hearted men

against harassing terror to try their hand.

Whiles they vowed in their heathen fanes

altar-offerings, asked with words

that the slayer-of-souls would succor give them

for the pain of their people. Their practice this,

their heathen hope; ‘twas Hell they thought of

in mood of their mind. Almighty they knew not,

Doomsman of Deeds and dreadful Lord,

nor Heaven’s-Helmet heeded they ever,

Wielder-of-Wonder. — Woe for that man

who in harm and hatred hales his soul

to fiery embraces; — nor favor nor change

awaits he ever. But well for him

that after death-day may draw to his Lord,

and friendship find in the Father’s arms!

THUS seethed unceasing the son of Healfdene

with the woe of these days; not wisest men

assuaged his sorrow; too sore the anguish,

loathly and long, that lay on his folk,

most baneful of burdens and bales of the night.

This heard in his home Hygelac’s thane,

great among Geats, of Grendel’s doings.

He was the mightiest man of valor

in that same day of this our life,

stalwart and stately. A stout wave-walker

he bade make ready. Yon battle-king, said he,

far o’er the swan-road he fain would seek,

the noble monarch who needed men!

The prince’s journey by prudent folk

was little blamed, though they loved him dear;

they whetted the hero, and hailed good omens.

And now the bold one from bands of Geats

comrades chose, the keenest of warriors

e’er he could find; with fourteen men

the sea-wood he sought, and, sailor proved,

led them on to the land’s confines.

Time had now flown; afloat was the ship,

boat under bluff. On board they climbed,

warriors ready; waves were churning

sea with sand; the sailors bore

on the breast of the bark their bright array,

their mail and weapons: the men pushed off,

on its willing way, the well-braced craft.

Then moved o’er the waters by might of the wind

that bark like a bird with breast of foam,

till in season due, on the second day,

the curved prow such course had run

that sailors now could see the land,

sea-cliffs shining, steep high hills,

headlands broad. Their haven was found,

their journey ended. Up then quickly

the Weders’ clansmen climbed ashore,

anchored their sea-wood, with armor clashing

and gear of battle: God they thanked

for passing in peace o’er the paths of the sea.

Now saw from the cliff a Scylding clansman,

a warden that watched the water-side,

how they bore o’er the gangway glittering shields,

war-gear in readiness; wonder seized him

to know what manner of men they were.

Straight to the strand his steed he rode,

Hrothgar’s henchman; with hand of might

he shook his spear, and spake in parley.

“Who are ye, then, ye armed men,

mailed folk, that yon mighty vessel

have urged thus over the ocean ways,

here o’er the waters? A warden I,

sentinel set o’er the sea-march here,

lest any foe to the folk of Danes

with harrying fleet should harm the land.

No aliens ever at ease thus bore them,

linden-wielders: yet word-of-leave

clearly ye lack from clansmen here,

my folk’s agreement. — A greater ne’er saw I

of warriors in world than is one of you, —

yon hero in harness! No henchman he

worthied by weapons, if witness his features,

his peerless presence! I pray you, though, tell

your folk and home, lest hence ye fare

suspect to wander your way as spies

in Danish land. Now, dwellers afar,

ocean-travellers, take from me

simple advice: the sooner the better

I hear of the country whence ye came.”

To him the stateliest spake in answer;

the warriors’ leader his word-hoard unlocked:—

“We are by kin of the clan of Geats,

and Hygelac’s own hearth-fellows we.

To folk afar was my father known,

noble atheling, Ecgtheow named.

Full of winters, he fared away

aged from earth; he is honored still

through width of the world by wise men all.

To thy lord and liege in loyal mood

we hasten hither, to Healfdene’s son,

people-protector: be pleased to advise us!

To that mighty-one come we on mickle errand,

to the lord of the Danes; nor deem I right

that aught be hidden. We hear — thou knowest

if sooth it is — the saying of men,

that amid the Scyldings a scathing monster,

dark ill-doer, in dusky nights

shows terrific his rage unmatched,

hatred and murder. To Hrothgar I

in greatness of soul would succor bring,

so the Wise-and-Brave may worst his foes, —

if ever the end of ills is fated,

of cruel contest, if cure shall follow,

and the boiling care-waves cooler grow;

else ever afterward anguish-days

he shall suffer in sorrow while stands in place

high on its hill that house unpeered!”

Astride his steed, the strand-ward answered,

clansman unquailing: “The keen-souled thane

must be skilled to sever and sunder duly

words and works, if he well intends.

I gather, this band is graciously bent

to the Scyldings’ master. March, then, bearing

weapons and weeds the way I show you.

I will bid my men your boat meanwhile

to guard for fear lest foemen come, —

your new-tarred ship by shore of ocean

faithfully watching till once again

it waft o’er the waters those well-loved thanes,

— winding-neck’d wood, — to Weders’ bounds,

heroes such as the hest of fate

shall succor and save from the shock of war.”

They bent them to march, — the boat lay still,

fettered by cable and fast at anchor,

broad-bosomed ship. — Then shone the boars

over the cheek-guard; chased with gold,

keen and gleaming, guard it kept

o’er the man of war, as marched along

heroes in haste, till the hall they saw,

broad of gable and bright with gold:

that was the fairest, ‘mid folk of earth,

of houses ‘neath heaven, where Hrothgar lived,

and the gleam of it lightened o’er lands afar.

The sturdy shieldsman showed that bright

burg-of-the-boldest; bade them go

straightway thither; his steed then turned,

hardy hero, and hailed them thus:—

“Tis time that I fare from you. Father Almighty

in grace and mercy guard you well,

safe in your seekings. Seaward I go,

‘gainst hostile warriors hold my watch.”

STONE-BRIGHT the street: it showed the way

to the crowd of clansmen. Corselets glistened

hand-forged, hard; on their harness bright

the steel ring sang, as they strode along

in mail of battle, and marched to the hall.

There, weary of ocean, the wall along

they set their bucklers, their broad shields, down,

and bowed them to bench: the breastplates clanged,

war-gear of men; their weapons stacked,

spears of the seafarers stood together,

gray-tipped ash: that iron band

was worthily weaponed! — A warrior proud

asked of the heroes their home and kin.

“Whence, now, bear ye burnished shields,

harness gray and helmets grim,

spears in multitude? Messenger, I,

Hrothgar’s herald! Heroes so many

ne’er met I as strangers of mood so strong.

‘Tis plain that for prowess, not plunged into exile,

for high-hearted valor, Hrothgar ye seek!”

Him the sturdy-in-war bespake with words,

proud earl of the Weders answer made,

hardy ‘neath helmet:—”Hygelac’s, we,

fellows at board; I am Beowulf named.

I am seeking to say to the son of Healfdene

this mission of mine, to thy master-lord,

the doughty prince, if he deign at all

grace that we greet him, the good one, now.”

Wulfgar spake, the Wendles’ chieftain,

whose might of mind to many was known,

his courage and counsel: “The king of Danes,

the Scyldings’ friend, I fain will tell,

the Breaker-of-Rings, as the boon thou askest,

the famed prince, of thy faring hither,

and, swiftly after, such answer bring

as the doughty monarch may deign to give.”

Hied then in haste to where Hrothgar sat

white-haired and old, his earls about him,

till the stout thane stood at the shoulder there

of the Danish king: good courtier he!

Wulfgar spake to his winsome lord:—

“Hither have fared to thee far-come men

o’er the paths of ocean, people of Geatland;

and the stateliest there by his sturdy band

is Beowulf named. This boon they seek,

that they, my master, may with thee

have speech at will: nor spurn their prayer

to give them hearing, gracious Hrothgar!

In weeds of the warrior worthy they,

methinks, of our liking; their leader most surely,

a hero that hither his henchmen has led.”

HROTHGAR answered, helmet of Scyldings:—

“I knew him of yore in his youthful days;

his aged father was Ecgtheow named,

to whom, at home, gave Hrethel the Geat

his only daughter. Their offspring bold

fares hither to seek the steadfast friend.

And seamen, too, have said me this, —

who carried my gifts to the Geatish court,

thither for thanks, — he has thirty men’s

heft of grasp in the gripe of his hand,

the bold-in-battle. Blessed God

out of his mercy this man hath sent

to Danes of the West, as I ween indeed,

against horror of Grendel. I hope to give

the good youth gold for his gallant thought.

Be thou in haste, and bid them hither,

clan of kinsmen, to come before me;

and add this word, — they are welcome guests

to folk of the Danes.” [To the door of the hall

Wulfgar went] and the word declared:—

“To you this message my master sends,

East-Danes’ king, that your kin he knows,

hardy heroes, and hails you all

welcome hither o’er waves of the sea!

Ye may wend your way in war-attire,

and under helmets Hrothgar greet;

but let here the battle-shields bide your parley,

and wooden war-shafts wait its end.”

Uprose the mighty one, ringed with his men,

brave band of thanes: some bode without,

battle-gear guarding, as bade the chief.

Then hied that troop where the herald led them,

under Heorot’s roof: [the hero strode,]

hardy ‘neath helm, till the hearth he neared.

Beowulf spake, — his breastplate gleamed,

war-net woven by wit of the smith:—

“Thou Hrothgar, hail! Hygelac’s I,

kinsman and follower. Fame a plenty

have I gained in youth! These Grendel-deeds

I heard in my home-land heralded clear.

Seafarers say how stands this hall,

of buildings best, for your band of thanes

empty and idle, when evening sun

in the harbor of heaven is hidden away.

So my vassals advised me well, —

brave and wise, the best of men, —

O sovran Hrothgar, to seek thee here,

for my nerve and my might they knew full well.

Themselves had seen me from slaughter come

blood-flecked from foes, where five I bound,

and that wild brood worsted. I’ the waves I slew

nicors by night, in need and peril

avenging the Weders, whose woe they sought, —

crushing the grim ones. Grendel now,

monster cruel, be mine to quell

in single battle! So, from thee,

thou sovran of the Shining-Danes,

Scyldings’-bulwark, a boon I seek, —

and, Friend-of-the-folk, refuse it not,

O Warriors’-shield, now I’ve wandered far, —

that I alone with my liegemen here,

this hardy band, may Heorot purge!

More I hear, that the monster dire,

in his wanton mood, of weapons recks not;

hence shall I scorn — so Hygelac stay,

king of my kindred, kind to me! —

brand or buckler to bear in the fight,

gold-colored targe: but with gripe alone

must I front the fiend and fight for life,

foe against foe. Then faith be his

in the doom of the Lord whom death shall take.

Fain, I ween, if the fight he win,

in this hall of gold my Geatish band

will he fearless eat, — as oft before, —

my noblest thanes. Nor need’st thou then

to hide my head; for his shall I be,

dyed in gore, if death must take me;

and my blood-covered body he’ll bear as prey,

ruthless devour it, the roamer-lonely,

with my life-blood redden his lair in the fen:

no further for me need’st food prepare!

To Hygelac send, if Hild should take me,

best of war-weeds, warding my breast,

armor excellent, heirloom of Hrethel

and work of Wayland. Fares Wyrd as she must.”

HROTHGAR spake, the Scyldings’-helmet:—

“For fight defensive, Friend my Beowulf,

to succor and save, thou hast sought us here.

Thy father’s combat a feud enkindled

when Heatholaf with hand he slew

among the Wylfings; his Weder kin

for horror of fighting feared to hold him.

Fleeing, he sought our South-Dane folk,

over surge of ocean the Honor-Scyldings,

when first I was ruling the folk of Danes,

wielded, youthful, this widespread realm,

this hoard-hold of heroes. Heorogar was dead,

my elder brother, had breathed his last,

Healfdene’s bairn: he was better than I!

Straightway the feud with fee I settled,

to the Wylfings sent, o’er watery ridges,

treasures olden: oaths he swore me.

Sore is my soul to say to any

of the race of man what ruth for me

in Heorot Grendel with hate hath wrought,

what sudden harryings. Hall-folk fail me,

my warriors wane; for Wyrd hath swept them

into Grendel’s grasp. But God is able

this deadly foe from his deeds to turn!

Boasted full oft, as my beer they drank,

earls o’er the ale-cup, armed men,

that they would bide in the beer-hall here,

Grendel’s attack with terror of blades.

Then was this mead-house at morning tide

dyed with gore, when the daylight broke,

all the boards of the benches blood-besprinkled,

gory the hall: I had heroes the less,

doughty dear-ones that death had reft.

— But sit to the banquet, unbind thy words,

hardy hero, as heart shall prompt thee.”

Gathered together, the Geatish men

in the banquet-hall on bench assigned,

sturdy-spirited, sat them down,

hardy-hearted. A henchman attended,

carried the carven cup in hand,

served the clear mead. Oft minstrels sang

blithe in Heorot. Heroes revelled,

no dearth of warriors, Weder and Dane.

UNFERTH spake, the son of Ecglaf,

who sat at the feet of the Scyldings’ lord,

unbound the battle-runes. — Beowulf’s quest,

sturdy seafarer’s, sorely galled him;

ever he envied that other men

should more achieve in middle-earth

of fame under heaven than he himself. —

“Art thou that Beowulf, Breca’s rival,

who emulous swam on the open sea,

when for pride the pair of you proved the floods,

and wantonly dared in waters deep

to risk your lives? No living man,

or lief or loath, from your labor dire

could you dissuade, from swimming the main.

Ocean-tides with your arms ye covered,

with strenuous hands the sea-streets measured,

swam o’er the waters. Winter’s storm

rolled the rough waves. In realm of sea

a sennight strove ye. In swimming he topped thee,

had more of main! Him at morning-tide

billows bore to the Battling Reamas,

whence he hied to his home so dear

beloved of his liegemen, to land of Brondings,

fastness fair, where his folk he ruled,

town and treasure. In triumph o’er thee

Beanstan’s bairn his boast achieved.

So ween I for thee a worse adventure

— though in buffet of battle thou brave hast been,

in struggle grim, — if Grendel’s approach

thou darst await through the watch of night!”

Beowulf spake, bairn of Ecgtheow:—

“What a deal hast uttered, dear my Unferth,

drunken with beer, of Breca now,

told of his triumph! Truth I claim it,

that I had more of might in the sea

than any man else, more ocean-endurance.

We twain had talked, in time of youth,

and made our boast, — we were merely boys,

striplings still, — to stake our lives

far at sea: and so we performed it.

Naked swords, as we swam along,

we held in hand, with hope to guard us

against the whales. Not a whit from me

could he float afar o’er the flood of waves,

haste o’er the billows; nor him I abandoned.

Together we twain on the tides abode

five nights full till the flood divided us,

churning waves and chillest weather,

darkling night, and the northern wind

ruthless rushed on us: rough was the surge.

Now the wrath of the sea-fish rose apace;

yet me ‘gainst the monsters my mailed coat,

hard and hand-linked, help afforded, —

battle-sark braided my breast to ward,

garnished with gold. There grasped me firm

and haled me to bottom the hated foe,

with grimmest gripe. ‘Twas granted me, though,

to pierce the monster with point of sword,

with blade of battle: huge beast of the sea

was whelmed by the hurly through hand of mine.

ME thus often the evil monsters

thronging threatened. With thrust of my sword,

the darling, I dealt them due return!

Nowise had they bliss from their booty then

to devour their victim, vengeful creatures,

seated to banquet at bottom of sea;

but at break of day, by my brand sore hurt,

on the edge of ocean up they lay,

put to sleep by the sword. And since, by them

on the fathomless sea-ways sailor-folk

are never molested. — Light from east,

came bright God’s beacon; the billows sank,

so that I saw the sea-cliffs high,

windy walls. For Wyrd oft saveth

earl undoomed if he doughty be!

And so it came that I killed with my sword

nine of the nicors. Of night-fought battles

ne’er heard I a harder ‘neath heaven’s dome,

nor adrift on the deep a more desolate man!

Yet I came unharmed from that hostile clutch,

though spent with swimming. The sea upbore me,

flood of the tide, on Finnish land,

the welling waters. No wise of thee

have I heard men tell such terror of falchions,

bitter battle. Breca ne’er yet,

not one of you pair, in the play of war

such daring deed has done at all

with bloody brand, — I boast not of it! —

though thou wast the bane of thy brethren dear,

thy closest kin, whence curse of hell

awaits thee, well as thy wit may serve!

For I say in sooth, thou son of Ecglaf,

never had Grendel these grim deeds wrought,

monster dire, on thy master dear,

in Heorot such havoc, if heart of thine

were as battle-bold as thy boast is loud!

But he has found no feud will happen;

from sword-clash dread of your Danish clan

he vaunts him safe, from the Victor-Scyldings.

He forces pledges, favors none

of the land of Danes, but lustily murders,

fights and feasts, nor feud he dreads

from Spear-Dane men. But speedily now

shall I prove him the prowess and pride of the Geats,

shall bid him battle. Blithe to mead

go he that listeth, when light of dawn

this morrow morning o’er men of earth,

ether-robed sun from the south shall beam!”

Joyous then was the Jewel-giver,

hoar-haired, war-brave; help awaited

the Bright-Danes’ prince, from Beowulf hearing,

folk’s good shepherd, such firm resolve.

Then was laughter of liegemen loud resounding

with winsome words. Came Wealhtheow forth,

queen of Hrothgar, heedful of courtesy,

gold-decked, greeting the guests in hall;

and the high-born lady handed the cup

first to the East-Danes’ heir and warden,

bade him be blithe at the beer-carouse,

the land’s beloved one. Lustily took he

banquet and beaker, battle-famed king.

Through the hall then went the Helmings’ Lady,

to younger and older everywhere

carried the cup, till come the moment

when the ring-graced queen, the royal-hearted,

to Beowulf bore the beaker of mead.

She greeted the Geats’ lord, God she thanked,

in wisdom’s words, that her will was granted,

that at last on a hero her hope could lean

for comfort in terrors. The cup he took,

hardy-in-war, from Wealhtheow’s hand,

and answer uttered the eager-for-combat.

Beowulf spake, bairn of Ecgtheow:—

“This was my thought, when my thanes and I

bent to the ocean and entered our boat,

that I would work the will of your people

fully, or fighting fall in death,

in fiend’s gripe fast. I am firm to do

an earl’s brave deed, or end the days

of this life of mine in the mead-hall here.”

Well these words to the woman seemed,

Beowulf’s battle-boast. — Bright with gold

the stately dame by her spouse sat down.

Again, as erst, began in hall

warriors’ wassail and words of power,

the proud-band’s revel, till presently

the son of Healfdene hastened to seek

rest for the night; he knew there waited

fight for the fiend in that festal hall,

when the sheen of the sun they saw no more,

and dusk of night sank darkling nigh,

and shadowy shapes came striding on,

wan under welkin. The warriors rose.

Man to man, he made harangue,

Hrothgar to Beowulf, bade him hail,

let him wield the wine hall: a word he added:—

“Never to any man erst I trusted,

since I could heave up hand and shield,

this noble Dane-Hall, till now to thee.

Have now and hold this house unpeered;

remember thy glory; thy might declare;

watch for the foe! No wish shall fail thee

if thou bidest the battle with bold-won life.”

THEN Hrothgar went with his hero-train,

defence-of-Scyldings, forth from hall;

fain would the war-lord Wealhtheow seek,

couch of his queen. The King-of-Glory

against this Grendel a guard had set,

so heroes heard, a hall-defender,

who warded the monarch and watched for the monster.

In truth, the Geats’ prince gladly trusted

his mettle, his might, the mercy of God!

Cast off then his corselet of iron,

helmet from head; to his henchman gave, —

choicest of weapons, — the well-chased sword,

bidding him guard the gear of battle.

Spake then his Vaunt the valiant man,

Beowulf Geat, ere the bed be sought:—

“Of force in fight no feebler I count me,

in grim war-deeds, than Grendel deems him.

Not with the sword, then, to sleep of death

his life will I give, though it lie in my power.

No skill is his to strike against me,

my shield to hew though he hardy be,

bold in battle; we both, this night,

shall spurn the sword, if he seek me here,

unweaponed, for war. Let wisest God,

sacred Lord, on which side soever

doom decree as he deemeth right.”

Reclined then the chieftain, and cheek-pillows held

the head of the earl, while all about him

seamen hardy on hall-beds sank.

None of them thought that thence their steps

to the folk and fastness that fostered them,

to the land they loved, would lead them back!

Full well they wist that on warriors many

battle-death seized, in the banquet-hall,

of Danish clan. But comfort and help,

war-weal weaving, to Weder folk

the Master gave, that, by might of one,

over their enemy all prevailed,

by single strength. In sooth ‘tis told

that highest God o’er human kind

hath wielded ever! — Thro’ wan night striding,

came the walker-in-shadow. Warriors slept

whose hest was to guard the gabled hall, —

all save one. ‘Twas widely known

that against God’s will the ghostly ravager

him could not hurl to haunts of darkness;

wakeful, ready, with warrior’s wrath,

bold he bided the battle’s issue.

THEN from the moorland, by misty crags,

with God’s wrath laden, Grendel came.

The monster was minded of mankind now

sundry to seize in the stately house.

Under welkin he walked, till the wine-palace there,

gold-hall of men, he gladly discerned,

flashing with fretwork. Not first time, this,

that he the home of Hrothgar sought, —

yet ne’er in his life-day, late or early,

such hardy heroes, such hall-thanes, found!

To the house the warrior walked apace,

parted from peace; the portal opended,

though with forged bolts fast, when his fists had struck it,

and baleful he burst in his blatant rage,

the house’s mouth. All hastily, then,

o’er fair-paved floor the fiend trod on,

ireful he strode; there streamed from his eyes

fearful flashes, like flame to see.

He spied in hall the hero-band,

kin and clansmen clustered asleep,

hardy liegemen. Then laughed his heart;

for the monster was minded, ere morn should dawn,

savage, to sever the soul of each,

life from body, since lusty banquet

waited his will! But Wyrd forbade him

to seize any more of men on earth

after that evening. Eagerly watched

Hygelac’s kinsman his cursed foe,

how he would fare in fell attack.

Not that the monster was minded to pause!

Straightway he seized a sleeping warrior

for the first, and tore him fiercely asunder,

the bone-frame bit, drank blood in streams,

swallowed him piecemeal: swiftly thus

the lifeless corse was clear devoured,

e’en feet and hands. Then farther he hied;

for the hardy hero with hand he grasped,

felt for the foe with fiendish claw,

for the hero reclining, — who clutched it boldly,

prompt to answer, propped on his arm.

Soon then saw that shepherd-of-evils

that never he met in this middle-world,

in the ways of earth, another wight

with heavier hand-gripe; at heart he feared,

sorrowed in soul, — none the sooner escaped!

Fain would he flee, his fastness seek,

the den of devils: no doings now

such as oft he had done in days of old!

Then bethought him the hardy Hygelac-thane

of his boast at evening: up he bounded,

grasped firm his foe, whose fingers cracked.

The fiend made off, but the earl close followed.

The monster meant — if he might at all —

to fling himself free, and far away

fly to the fens, — knew his fingers’ power

in the gripe of the grim one. Gruesome march

to Heorot this monster of harm had made!

Din filled the room; the Danes were bereft,

castle-dwellers and clansmen all,

earls, of their ale. Angry were both

those savage hall-guards: the house resounded.

Wonder it was the wine-hall firm

in the strain of their struggle stood, to earth

the fair house fell not; too fast it was

within and without by its iron bands

craftily clamped; though there crashed from sill

many a mead-bench — men have told me —

gay with gold, where the grim foes wrestled.

So well had weened the wisest Scyldings

that not ever at all might any man

that bone-decked, brave house break asunder,

crush by craft, — unless clasp of fire

in smoke engulfed it. — Again uprose

din redoubled. Danes of the North

with fear and frenzy were filled, each one,

who from the wall that wailing heard,

God’s foe sounding his grisly song,

cry of the conquered, clamorous pain

from captive of hell. Too closely held him

he who of men in might was strongest

in that same day of this our life.

NOT in any wise would the earls’-defence

suffer that slaughterous stranger to live,

useless deeming his days and years

to men on earth. Now many an earl

of Beowulf brandished blade ancestral,

fain the life of their lord to shield,

their praised prince, if power were theirs;

never they knew, — as they neared the foe,

hardy-hearted heroes of war,

aiming their swords on every side

the accursed to kill, — no keenest blade,

no farest of falchions fashioned on earth,

could harm or hurt that hideous fiend!

He was safe, by his spells, from sword of battle,

from edge of iron. Yet his end and parting

on that same day of this our life

woful should be, and his wandering soul

far off flit to the fiends’ domain.

Soon he found, who in former days,

harmful in heart and hated of God,

on many a man such murder wrought,

that the frame of his body failed him now.

For him the keen-souled kinsman of Hygelac

held in hand; hateful alive

was each to other. The outlaw dire

took mortal hurt; a mighty wound

showed on his shoulder, and sinews cracked,

and the bone-frame burst. To Beowulf now

the glory was given, and Grendel thence

death-sick his den in the dark moor sought,

noisome abode: he knew too well

that here was the last of life, an end

of his days on earth. — To all the Danes

by that bloody battle the boon had come.

From ravage had rescued the roving stranger

Hrothgar’s hall; the hardy and wise one

had purged it anew. His night-work pleased him,

his deed and its honor. To Eastern Danes

had the valiant Geat his vaunt made good,

all their sorrow and ills assuaged,

their bale of battle borne so long,

and all the dole they erst endured

pain a-plenty. — ‘Twas proof of this,

when the hardy-in-fight a hand laid down,

arm and shoulder, — all, indeed,

of Grendel’s gripe, — ‘neath the gabled roof’

MANY at morning, as men have told me,

warriors gathered the gift-hall round,

folk-leaders faring from far and near,

o’er wide-stretched ways, the wonder to view,

trace of the traitor. Not troublous seemed

the enemy’s end to any man

who saw by the gait of the graceless foe

how the weary-hearted, away from thence,

baffled in battle and banned, his steps

death-marked dragged to the devils’ mere.

Bloody the billows were boiling there,

turbid the tide of tumbling waves

horribly seething, with sword-blood hot,

by that doomed one dyed, who in den of the moor

laid forlorn his life adown,

his heathen soul,-and hell received it.

Home then rode the hoary clansmen

from that merry journey, and many a youth,

on horses white, the hardy warriors,

back from the mere. Then Beowulf’s glory

eager they echoed, and all averred

that from sea to sea, or south or north,

there was no other in earth’s domain,

under vault of heaven, more valiant found,

of warriors none more worthy to rule!

(On their lord beloved they laid no slight,

gracious Hrothgar: a good king he!)

From time to time, the tried-in-battle

their gray steeds set to gallop amain,

and ran a race when the road seemed fair.

From time to time, a thane of the king,

who had made many vaunts, and was mindful of verses,

stored with sagas and songs of old,

bound word to word in well-knit rime,

welded his lay; this warrior soon

of Beowulf’s quest right cleverly sang,

and artfully added an excellent tale,

in well-ranged words, of the warlike deeds

he had heard in saga of Sigemund.

Strange the story: he said it all, —

the Waelsing’s wanderings wide, his struggles,

which never were told to tribes of men,

the feuds and the frauds, save to Fitela only,

when of these doings he deigned to speak,

uncle to nephew; as ever the twain

stood side by side in stress of war,

and multitude of the monster kind

they had felled with their swords. Of Sigemund grew,

when he passed from life, no little praise;

for the doughty-in-combat a dragon killed

that herded the hoard: under hoary rock

the atheling dared the deed alone

fearful quest, nor was Fitela there.

Yet so it befell, his falchion pierced

that wondrous worm, — on the wall it struck,

best blade; the dragon died in its blood.

Thus had the dread-one by daring achieved

over the ring-hoard to rule at will,

himself to pleasure; a sea-boat he loaded,

and bore on its bosom the beaming gold,

son of Waels; the worm was consumed.

He had of all heroes the highest renown

among races of men, this refuge-of-warriors,

for deeds of daring that decked his name

since the hand and heart of Heremod

grew slack in battle. He, swiftly banished

to mingle with monsters at mercy of foes,

to death was betrayed; for torrents of sorrow

had lamed him too long; a load of care

to earls and athelings all he proved.

Oft indeed, in earlier days,

for the warrior’s wayfaring wise men mourned,

who had hoped of him help from harm and bale,

and had thought their sovran’s son would thrive,

follow his father, his folk protect,

the hoard and the stronghold, heroes’ land,

home of Scyldings. — But here, thanes said,

the kinsman of Hygelac kinder seemed

to all: the other was urged to crime!

And afresh to the race, the fallow roads

by swift steeds measured! The morning sun

was climbing higher. Clansmen hastened

to the high-built hall, those hardy-minded,

the wonder to witness. Warden of treasure,

crowned with glory, the king himself,

with stately band from the bride-bower strode;

and with him the queen and her crowd of maidens

measured the path to the mead-house fair.

HROTHGAR spake, — to the hall he went,

stood by the steps, the steep roof saw,

garnished with gold, and Grendel’s hand:—

“For the sight I see to the Sovran Ruler

be speedy thanks! A throng of sorrows

I have borne from Grendel; but God still works

wonder on wonder, the Warden-of-Glory.

It was but now that I never more

for woes that weighed on me waited help

long as I lived, when, laved in blood,

stood sword-gore-stained this stateliest house, —

widespread woe for wise men all,

who had no hope to hinder ever

foes infernal and fiendish sprites

from havoc in hall. This hero now,

by the Wielder’s might, a work has done

that not all of us erst could ever do

by wile and wisdom. Lo, well can she say

whoso of women this warrior bore

among sons of men, if still she liveth,

that the God of the ages was good to her

in the birth of her bairn. Now, Beowulf, thee,

of heroes best, I shall heartily love

as mine own, my son; preserve thou ever

this kinship new: thou shalt never lack

wealth of the world that I wield as mine!

Full oft for less have I largess showered,

my precious hoard, on a punier man,

less stout in struggle. Thyself hast now

fulfilled such deeds, that thy fame shall endure

through all the ages. As ever he did,

well may the Wielder reward thee still!”

Beowulf spake, bairn of Ecgtheow:—

“This work of war most willingly

we have fought, this fight, and fearlessly dared

force of the foe. Fain, too, were I

hadst thou but seen himself, what time

the fiend in his trappings tottered to fall!

Swiftly, I thought, in strongest gripe

on his bed of death to bind him down,

that he in the hent of this hand of mine

should breathe his last: but he broke away.

Him I might not — the Maker willed not —

hinder from flight, and firm enough hold

the life-destroyer: too sturdy was he,

the ruthless, in running! For rescue, however,

he left behind him his hand in pledge,

arm and shoulder; nor aught of help

could the cursed one thus procure at all.

None the longer liveth he, loathsome fiend,

sunk in his sins, but sorrow holds him

tightly grasped in gripe of anguish,

in baleful bonds, where bide he must,

evil outlaw, such awful doom

as the Mighty Maker shall mete him out.”

More silent seemed the son of Ecglaf

in boastful speech of his battle-deeds,

since athelings all, through the earl’s great prowess,

beheld that hand, on the high roof gazing,

foeman’s fingers, — the forepart of each

of the sturdy nails to steel was likest, —

heathen’s “hand-spear,” hostile warrior’s

claw uncanny. ‘Twas clear, they said,

that him no blade of the brave could touch,

how keen soever, or cut away

that battle-hand bloody from baneful foe.

THERE was hurry and hest in Heorot now

for hands to bedeck it, and dense was the throng

of men and women the wine-hall to cleanse,

the guest-room to garnish. Gold-gay shone the hangings

that were wove on the wall, and wonders many

to delight each mortal that looks upon them.

Though braced within by iron bands,

that building bright was broken sorely;

rent were its hinges; the roof alone

held safe and sound, when, seared with crime,

the fiendish foe his flight essayed,

of life despairing. — No light thing that,

the flight for safety, — essay it who will!

Forced of fate, he shall find his way

to the refuge ready for race of man,

for soul-possessors, and sons of earth;

and there his body on bed of death

shall rest after revel. Arrived was the hour

when to hall proceeded Healfdene’s son:

the king himself would sit to banquet.

Ne’er heard I of host in haughtier throng

more graciously gathered round giver-of-rings!

Bowed then to bench those bearers-of-glory,

fain of the feasting. Featly received

many a mead-cup the mighty-in-spirit,

kinsmen who sat in the sumptuous hall,

Hrothgar and Hrothulf. Heorot now

was filled with friends; the folk of Scyldings

ne’er yet had tried the traitor’s deed.

To Beowulf gave the bairn of Healfdene

a gold-wove banner, guerdon of triumph,

broidered battle-flag, breastplate and helmet;

and a splendid sword was seen of many

borne to the brave one. Beowulf took

cup in hall: for such costly gifts

he suffered no shame in that soldier throng.

For I heard of few heroes, in heartier mood,

with four such gifts, so fashioned with gold,

on the ale-bench honoring others thus!

O’er the roof of the helmet high, a ridge,

wound with wires, kept ward o’er the head,

lest the relict-of-files should fierce invade,

sharp in the strife, when that shielded hero

should go to grapple against his foes.

Then the earls’-defence on the floor bade lead

coursers eight, with carven head-gear,

adown the hall: one horse was decked

with a saddle all shining and set in jewels;

‘twas the battle-seat of the best of kings,

when to play of swords the son of Healfdene

was fain to fare. Ne’er failed his valor

in the crush of combat when corpses fell.

To Beowulf over them both then gave

the refuge-of-Ingwines right and power,

o’er war-steeds and weapons: wished him joy of them.

Manfully thus the mighty prince,

hoard-guard for heroes, that hard fight repaid

with steeds and treasures contemned by none

who is willing to say the sooth aright.

AND the lord of earls, to each that came

with Beowulf over the briny ways,

an heirloom there at the ale-bench gave,

precious gift; and the price bade pay

in gold for him whom Grendel erst

murdered, — and fain of them more had killed,

had not wisest God their Wyrd averted,

and the man’s brave mood. The Maker then

ruled human kind, as here and now.

Therefore is insight always best,

and forethought of mind. How much awaits him

of lief and of loath, who long time here,

through days of warfare this world endures!

Then song and music mingled sounds

in the presence of Healfdene’s head-of-armies

and harping was heard with the hero-lay

as Hrothgar’s singer the hall-joy woke

along the mead-seats, making his song

of that sudden raid on the sons of Finn.

Healfdene’s hero, Hnaef the Scylding,

was fated to fall in the Frisian slaughter.

Hildeburh needed not hold in value

her enemies’ honor! Innocent both

were the loved ones she lost at the linden-play,

bairn and brother, they bowed to fate,

stricken by spears; ‘twas a sorrowful woman!

None doubted why the daughter of Hoc

bewailed her doom when dawning came,

and under the sky she saw them lying,

kinsmen murdered, where most she had kenned

of the sweets of the world! By war were swept, too,

Finn’s own liegemen, and few were left;

in the parleying-place he could ply no longer

weapon, nor war could he wage on Hengest,

and rescue his remnant by right of arms

from the prince’s thane. A pact he offered:

another dwelling the Danes should have,

hall and high-seat, and half the power

should fall to them in Frisian land;

and at the fee-gifts, Folcwald’s son

day by day the Danes should honor,

the folk of Hengest favor with rings,

even as truly, with treasure and jewels,

with fretted gold, as his Frisian kin

he meant to honor in ale-hall there.

Pact of peace they plighted further

on both sides firmly. Finn to Hengest

with oath, upon honor, openly promised

that woful remnant, with wise-men’s aid,

nobly to govern, so none of the guests

by word or work should warp the treaty,

or with malice of mind bemoan themselves

as forced to follow their fee-giver’s slayer,

lordless men, as their lot ordained.

Should Frisian, moreover, with foeman’s taunt,

that murderous hatred to mind recall,

then edge of the sword must seal his doom.

Oaths were given, and ancient gold

heaped from hoard. — The hardy Scylding,

battle-thane best, on his balefire lay.

All on the pyre were plain to see

the gory sark, the gilded swine-crest,

boar of hard iron, and athelings many

slain by the sword: at the slaughter they fell.

It was Hildeburh’s hest, at Hnaef’s own pyre

the bairn of her body on brands to lay,

his bones to burn, on the balefire placed,

at his uncle’s side. In sorrowful dirges

bewept them the woman: great wailing ascended.

Then wound up to welkin the wildest of death-fires,

roared o’er the hillock: heads all were melted,

gashes burst, and blood gushed out

from bites of the body. Balefire devoured,

greediest spirit, those spared not by war

out of either folk: their flower was gone.

THEN hastened those heroes their home to see,

friendless, to find the Frisian land,

houses and high burg. Hengest still

through the death-dyed winter dwelt with Finn,

holding pact, yet of home he minded,

though powerless his ring-decked prow to drive

over the waters, now waves rolled fierce

lashed by the winds, or winter locked them

in icy fetters. Then fared another

year to men’s dwellings, as yet they do,

the sunbright skies, that their season ever

duly await. Far off winter was driven;

fair lay earth’s breast; and fain was the rover,

the guest, to depart, though more gladly he pondered

on wreaking his vengeance than roaming the deep,

and how to hasten the hot encounter

where sons of the Frisians were sure to be.

So he escaped not the common doom,

when Hun with “Lafing,” the light-of-battle,

best of blades, his bosom pierced:

its edge was famed with the Frisian earls.

On fierce-heart Finn there fell likewise,

on himself at home, the horrid sword-death;

for Guthlaf and Oslaf of grim attack

had sorrowing told, from sea-ways landed,

mourning their woes. Finn’s wavering spirit

bode not in breast. The burg was reddened

with blood of foemen, and Finn was slain,

king amid clansmen; the queen was taken.

To their ship the Scylding warriors bore

all the chattels the chieftain owned,

whatever they found in Finn’s domain

of gems and jewels. The gentle wife

o’er paths of the deep to the Danes they bore,

led to her land. The lay was finished,

the gleeman’s song. Then glad rose the revel;

bench-joy brightened. Bearers draw

from their “wonder-vats” wine. Comes Wealhtheow forth,

under gold-crown goes where the good pair sit,

uncle and nephew, true each to the other one,

kindred in amity. Unferth the spokesman

at the Scylding lord’s feet sat: men had faith in his spirit,

his keenness of courage, though kinsmen had found him

unsure at the sword-play. The Scylding queen spoke:

“Quaff of this cup, my king and lord,

breaker of rings, and blithe be thou,

gold-friend of men; to the Geats here speak

such words of mildness as man should use.

Be glad with thy Geats; of those gifts be mindful,

or near or far, which now thou hast.

Men say to me, as son thou wishest

yon hero to hold. Thy Heorot purged,

jewel-hall brightest, enjoy while thou canst,

with many a largess; and leave to thy kin

folk and realm when forth thou goest

to greet thy doom. For gracious I deem

my Hrothulf, willing to hold and rule

nobly our youths, if thou yield up first,

prince of Scyldings, thy part in the world.

I ween with good he will well requite

offspring of ours, when all he minds

that for him we did in his helpless days

of gift and grace to gain him honor!”

Then she turned to the seat where her sons were placed,

Hrethric and Hrothmund, with heroes’ bairns,

young men together: the Geat, too, sat there,

Beowulf brave, the brothers between.

A CUP she gave him, with kindly greeting

and winsome words. Of wounden gold,

she offered, to honor him, arm-jewels twain,

corselet and rings, and of collars the noblest

that ever I knew the earth around.

Ne’er heard I so mighty, ‘neath heaven’s dome,

a hoard-gem of heroes, since Hama bore

to his bright-built burg the Brisings’ necklace,

jewel and gem casket. — Jealousy fled he,

Eormenric’s hate: chose help eternal.

Hygelac Geat, grandson of Swerting,

on the last of his raids this ring bore with him,

under his banner the booty defending,

the war-spoil warding; but Wyrd o’erwhelmed him

what time, in his daring, dangers he sought,

feud with Frisians. Fairest of gems

he bore with him over the beaker-of-waves,

sovran strong: under shield he died.

Fell the corpse of the king into keeping of Franks,

gear of the breast, and that gorgeous ring;

weaker warriors won the spoil,

after gripe of battle, from Geatland’s lord,

and held the death-field. Din rose in hall.

Wealhtheow spake amid warriors, and said:—

“This jewel enjoy in thy jocund youth,

Beowulf lov’d, these battle-weeds wear,

a royal treasure, and richly thrive!

Preserve thy strength, and these striplings here

counsel in kindness: requital be mine.

Hast done such deeds, that for days to come

thou art famed among folk both far and near,

so wide as washeth the wave of Ocean

his windy walls. Through the ways of life

prosper, O prince! I pray for thee

rich possessions. To son of mine

be helpful in deed and uphold his joys!

Here every earl to the other is true,

mild of mood, to the master loyal!

Thanes are friendly, the throng obedient,

liegemen are revelling: list and obey!”

Went then to her place. — That was proudest of feasts;

flowed wine for the warriors. Wyrd they knew not,

destiny dire, and the doom to be seen

by many an earl when eve should come,

and Hrothgar homeward hasten away,

royal, to rest. The room was guarded

by an army of earls, as erst was done.

They bared the bench-boards; abroad they spread

beds and bolsters. — One beer-carouser

in danger of doom lay down in the hall. —

At their heads they set their shields of war,

bucklers bright; on the bench were there

over each atheling, easy to see,

the high battle-helmet, the haughty spear,

the corselet of rings. ‘Twas their custom so

ever to be for battle prepared,

at home, or harrying, which it were,

even as oft as evil threatened

their sovran king. — They were clansmen good.

THEN sank they to sleep. With sorrow one bought

his rest of the evening, — as ofttime had happened

when Grendel guarded that golden hall,

evil wrought, till his end drew nigh,

slaughter for sins. ‘Twas seen and told

how an avenger survived the fiend,

as was learned afar. The livelong time

after that grim fight, Grendel’s mother,

monster of women, mourned her woe.

She was doomed to dwell in the dreary waters,

cold sea-courses, since Cain cut down

with edge of the sword his only brother,

his father’s offspring: outlawed he fled,

marked with murder, from men’s delights

warded the wilds. — There woke from him

such fate-sent ghosts as Grendel, who,

war-wolf horrid, at Heorot found

a warrior watching and waiting the fray,

with whom the grisly one grappled amain.

But the man remembered his mighty power,

the glorious gift that God had sent him,

in his Maker’s mercy put his trust

for comfort and help: so he conquered the foe,

felled the fiend, who fled abject,

reft of joy, to the realms of death,

mankind’s foe. And his mother now,

gloomy and grim, would go that quest

of sorrow, the death of her son to avenge.

To Heorot came she, where helmeted Danes

slept in the hall. Too soon came back

old ills of the earls, when in she burst,

the mother of Grendel. Less grim, though, that terror,

e’en as terror of woman in war is less,

might of maid, than of men in arms

when, hammer-forged, the falchion hard,

sword gore-stained, through swine of the helm,

crested, with keen blade carves amain.

Then was in hall the hard-edge drawn,

the swords on the settles, and shields a-many

firm held in hand: nor helmet minded

nor harness of mail, whom that horror seized.

Haste was hers; she would hie afar

and save her life when the liegemen saw her.

Yet a single atheling up she seized

fast and firm, as she fled to the moor.

He was for Hrothgar of heroes the dearest,

of trusty vassals betwixt the seas,

whom she killed on his couch, a clansman famous,

in battle brave. — Nor was Beowulf there;

another house had been held apart,

after giving of gold, for the Geat renowned. —

Uproar filled Heorot; the hand all had viewed,

blood-flecked, she bore with her; bale was returned,

dole in the dwellings: ‘twas dire exchange

where Dane and Geat were doomed to give

the lives of loved ones. Long-tried king,

the hoary hero, at heart was sad

when he knew his noble no more lived,

and dead indeed was his dearest thane.

To his bower was Beowulf brought in haste,

dauntless victor. As daylight broke,

along with his earls the atheling lord,

with his clansmen, came where the king abode

waiting to see if the Wielder-of-All

would turn this tale of trouble and woe.

Strode o’er floor the famed-in-strife,

with his hand-companions, — the hall resounded, —

wishing to greet the wise old king,

Ingwines’ lord; he asked if the night

had passed in peace to the prince’s mind.

HROTHGAR spake, helmet-of-Scyldings:—

“Ask not of pleasure! Pain is renewed

to Danish folk. Dead is Aeschere,

of Yrmenlaf the elder brother,

my sage adviser and stay in council,

shoulder-comrade in stress of fight

when warriors clashed and we warded our heads,

hewed the helm-boars; hero famed

should be every earl as Aeschere was!

But here in Heorot a hand hath slain him

of wandering death-sprite. I wot not whither,

proud of the prey, her path she took,

fain of her fill. The feud she avenged

that yesternight, unyieldingly,

Grendel in grimmest grasp thou killedst, —

seeing how long these liegemen mine

he ruined and ravaged. Reft of life,

in arms he fell. Now another comes,

keen and cruel, her kin to avenge,

faring far in feud of blood

so that many a thane shall think, who e’er

sorrows in soul for that sharer of rings,

this is hardest of heart-bales. The hand lies low

that once was willing each wish to please.

Land-dwellers here and liegemen mine,

who house by those parts, I have heard relate

that such a pair they have sometimes seen,

march-stalkers mighty the moorland haunting,

wandering spirits: one of them seemed,

so far as my folk could fairly judge,

of womankind; and one, accursed,

in man’s guise trod the misery-track

of exile, though huger than human bulk.

Grendel in days long gone they named him,

folk of the land; his father they knew not,

nor any brood that was born to him

of treacherous spirits. Untrod is their home;

by wolf-cliffs haunt they and windy headlands,

fenways fearful, where flows the stream

from mountains gliding to gloom of the rocks,

underground flood. Not far is it hence

in measure of miles that the mere expands,

and o’er it the frost-bound forest hanging,

sturdily rooted, shadows the wave.

By night is a wonder weird to see,

fire on the waters. So wise lived none

of the sons of men, to search those depths!

Nay, though the heath-rover, harried by dogs,

the horn-proud hart, this holt should seek,

long distance driven, his dear life first

on the brink he yields ere he brave the plunge

to hide his head: ‘tis no happy place!

Thence the welter of waters washes up

wan to welkin when winds bestir

evil storms, and air grows dusk,

and the heavens weep. Now is help once more

with thee alone! The land thou knowst not,

place of fear, where thou findest out

that sin-flecked being. Seek if thou dare!

I will reward thee, for waging this fight,

with ancient treasure, as erst I did,

with winding gold, if thou winnest back.”

BEOWULF spake, bairn of Ecgtheow:

“Sorrow not, sage! It beseems us better

friends to avenge than fruitlessly mourn them.

Each of us all must his end abide

in the ways of the world; so win who may

glory ere death! When his days are told,

that is the warrior’s worthiest doom.

Rise, O realm-warder! Ride we anon,

and mark the trail of the mother of Grendel.

No harbor shall hide her — heed my promise! —

enfolding of field or forested mountain

or floor of the flood, let her flee where she will!

But thou this day endure in patience,

as I ween thou wilt, thy woes each one.”

Leaped up the graybeard: God he thanked,

mighty Lord, for the man’s brave words.

For Hrothgar soon a horse was saddled

wave-maned steed. The sovran wise

stately rode on; his shield-armed men

followed in force. The footprints led

along the woodland, widely seen,

a path o’er the plain, where she passed, and trod

the murky moor; of men-at-arms

she bore the bravest and best one, dead,

him who with Hrothgar the homestead ruled.

On then went the atheling-born

o’er stone-cliffs steep and strait defiles,

narrow passes and unknown ways,

headlands sheer, and the haunts of the Nicors.

Foremost he fared, a few at his side

of the wiser men, the ways to scan,

till he found in a flash the forested hill

hanging over the hoary rock,

a woful wood: the waves below

were dyed in blood. The Danish men

had sorrow of soul, and for Scyldings all,

for many a hero, ‘twas hard to bear,

ill for earls, when Aeschere’s head

they found by the flood on the foreland there.

Waves were welling, the warriors saw,

hot with blood; but the horn sang oft

battle-song bold. The band sat down,

and watched on the water worm-like things,

sea-dragons strange that sounded the deep,

and nicors that lay on the ledge of the ness —

such as oft essay at hour of morn

on the road-of-sails their ruthless quest, —

and sea-snakes and monsters. These started away,

swollen and savage that song to hear,

that war-horn’s blast. The warden of Geats,

with bolt from bow, then balked of life,

of wave-work, one monster, amid its heart

went the keen war-shaft; in water it seemed

less doughty in swimming whom death had seized.

Swift on the billows, with boar-spears well

hooked and barbed, it was hard beset,

done to death and dragged on the headland,

wave-roamer wondrous. Warriors viewed

the grisly guest. Then girt him Beowulf

in martial mail, nor mourned for his life.

His breastplate broad and bright of hues,

woven by hand, should the waters try;

well could it ward the warrior’s body

that battle should break on his breast in vain

nor harm his heart by the hand of a foe.

And the helmet white that his head protected

was destined to dare the deeps of the flood,

through wave-whirl win: ‘twas wound with chains,

decked with gold, as in days of yore

the weapon-smith worked it wondrously,

with swine-forms set it, that swords nowise,

brandished in battle, could bite that helm.

Nor was that the meanest of mighty helps

which Hrothgar’s orator offered at need:

“Hrunting” they named the hilted sword,

of old-time heirlooms easily first;

iron was its edge, all etched with poison,

with battle-blood hardened, nor blenched it at fight

in hero’s hand who held it ever,

on paths of peril prepared to go

to folkstead of foes. Not first time this

it was destined to do a daring task.

For he bore not in mind, the bairn of Ecglaf

sturdy and strong, that speech he had made,

drunk with wine, now this weapon he lent

to a stouter swordsman. Himself, though, durst not

under welter of waters wager his life

as loyal liegeman. So lost he his glory,

honor of earls. With the other not so,

who girded him now for the grim encounter.

BEOWULF spake, bairn of Ecgtheow:—

“Have mind, thou honored offspring of Healfdene

gold-friend of men, now I go on this quest,

sovran wise, what once was said:

if in thy cause it came that I

should lose my life, thou wouldst loyal bide

to me, though fallen, in father’s place!

Be guardian, thou, to this group of my thanes,

my warrior-friends, if War should seize me;

and the goodly gifts thou gavest me,

Hrothgar beloved, to Hygelac send!

Geatland’s king may ken by the gold,

Hrethel’s son see, when he stares at the treasure,

that I got me a friend for goodness famed,

and joyed while I could in my jewel-bestower.

And let Unferth wield this wondrous sword,

earl far-honored, this heirloom precious,

hard of edge: with Hrunting I

seek doom of glory, or Death shall take me.”

After these words the Weder-Geat lord

boldly hastened, biding never

answer at all: the ocean floods

closed o’er the hero. Long while of the day

fled ere he felt the floor of the sea.

Soon found the fiend who the flood-domain

sword-hungry held these hundred winters,

greedy and grim, that some guest from above,

some man, was raiding her monster-realm.

She grasped out for him with grisly claws,

and the warrior seized; yet scathed she not

his body hale; the breastplate hindered,

as she strove to shatter the sark of war,

the linked harness, with loathsome hand.

Then bore this brine-wolf, when bottom she touched,

the lord of rings to the lair she haunted

whiles vainly he strove, though his valor held,

weapon to wield against wondrous monsters

that sore beset him; sea-beasts many

tried with fierce tusks to tear his mail,

and swarmed on the stranger. But soon he marked

he was now in some hall, he knew not which,

where water never could work him harm,

nor through the roof could reach him ever

fangs of the flood. Firelight he saw,

beams of a blaze that brightly shone.

Then the warrior was ware of that wolf-of-the-deep,

mere-wife monstrous. For mighty stroke

he swung his blade, and the blow withheld not.

Then sang on her head that seemly blade

its war-song wild. But the warrior found

the light-of-battle was loath to bite,

to harm the heart: its hard edge failed

the noble at need, yet had known of old

strife hand to hand, and had helmets cloven,

doomed men’s fighting-gear. First time, this,

for the gleaming blade that its glory fell.

Firm still stood, nor failed in valor,

heedful of high deeds, Hygelac’s kinsman;

flung away fretted sword, featly jewelled,

the angry earl; on earth it lay

steel-edged and stiff. His strength he trusted,

hand-gripe of might. So man shall do

whenever in war he weens to earn him

lasting fame, nor fears for his life!

Seized then by shoulder, shrank not from combat,

the Geatish war-prince Grendel’s mother.

Flung then the fierce one, filled with wrath,

his deadly foe, that she fell to ground.

Swift on her part she paid him back

with grisly grasp, and grappled with him.

Spent with struggle, stumbled the warrior,

fiercest of fighting-men, fell adown.

On the hall-guest she hurled herself, hent her short sword,

broad and brown-edged, the bairn to avenge,

the sole-born son. — On his shoulder lay

braided breast-mail, barring death,

withstanding entrance of edge or blade.

Life would have ended for Ecgtheow’s son,

under wide earth for that earl of Geats,

had his armor of war not aided him,

battle-net hard, and holy God

wielded the victory, wisest Maker.

The Lord of Heaven allowed his cause;

and easily rose the earl erect.

‘MID the battle-gear saw he a blade triumphant,

old-sword of Eotens, with edge of proof,

warr

From DaleG on Sun, Aug 04, 2013 at 18:56:16 from 98.202.43.67

Omg, I'm glad I scrolled down or I would have tried to read the entire thing.

From Derunzo on Mon, Aug 05, 2013 at 20:24:37 from 24.218.179.128

Copy & Paste?

From Jake K on Mon, Aug 05, 2013 at 20:31:38 from 67.177.11.154

Just finished reading this. Took most of the day, but after seeing all 3 movies, it was nice to finally read what I can only assume is the Lord of the Rings trilogy.

Total Distance
7.90

AM HR 66

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

AM HR 66

3x(1600-1min rest-400) with 3 mins jogging in between.

5:51.4 78.1

5:51.4 77.7

5:48.9 77.4

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Wed, Aug 07, 2013 at 13:25:25 from 67.177.11.154

Try to keep those splits a little tighter next time. You were all over the place! :-)

From allie on Wed, Aug 07, 2013 at 13:41:36 from 161.38.221.168

i don't see how you could see anything while doing this, unless you taped down your indiglo button.

From fiddy on Wed, Aug 07, 2013 at 20:25:28 from 155.101.96.138

I don't use a watch for these. I just count alligators (the english alternative to Mississippi). Outloud for the 1600s and in my head for the 400s.

Total Distance
9.30

AM HR 70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.90

AM HR 65

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Fast Running Mommy on Thu, Aug 08, 2013 at 13:58:01 from 72.250.218.114

Thank you so much to you and Allie for letting Sasha stay with you..it was very kind of you. Love the blog title!

Total Distance
8.00

AM HR 65

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Bluffdale Badlands 10k (6.214 Miles) 00:37:52, Place overall: 3
Total Distance
14.10

Big improvement from my last couple of races today. The first couple of miles contain quite a bit of climbing. My first mile felt very easy effort wise, but my heart was occasionally skipping beats. This could have been due to the zero warmup we got or to the fast pace (first mile was uphill).

Splits 6:03,6:30,6:20,5:52,5:53,5:55 pace for last .2

Adjusting for grades

5:42,5:52,6:09,6:11,6:07,559

Adjusted time from course tool is 37:12, my best of the year.

I ran the last 3.2 in 18:57. Compare to DesNews:19:33 or Tour De Run #2:20:20

This race was $15 and the course was well marked and pretty nice. The 10k course was accurate, but we think the 5k was short.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sun, Aug 11, 2013 at 21:11:19 from 97.126.222.234

you looked so much better today. stronger. better form.

i think you will be back in the 17's at dc.

Total Distance
17.10

Waterwheel loop

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sun, Aug 11, 2013 at 12:30:12 from 97.126.222.234

suicide loop.

From Andrea on Sun, Aug 11, 2013 at 22:03:03 from 67.177.11.154

80 miles this week! That's great!

Total Distance
7.00

AM HR 67

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

AM HR 71

2*1600 w/90seconds rest 

5:49.4,5:50.5

4mins rest

4*800 w/90seconds rest

2:49.1,2:44.6,2:42.4,2:40.6

The miles felt pretty difficult, I didn't think I had another gear for the 800s. Turns out I had two more gears. The wind was blowing from the East, which meant a head wind on the first curve and a tail wind on the last. Mentally, that helped a lot.

This workout doesn't give me much confidence about sub 18 Saturday, which is 5:46 pace for 1600meters.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Wed, Aug 14, 2013 at 12:57:52 from 67.177.11.154

Just read a few pages of Exericse for Fitness and that'll get your confidence right back up!

From allie on Wed, Aug 14, 2013 at 13:08:28 from 161.38.221.168

your pink jogging suit should be here by friday, so you'll be fine.

you know this already, but racing is different than solo workouts on the track in the dark, windy night. remember bluffdale badlands? you only have to run half that distance. and no hills. i think you can do it.

Total Distance
8.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Thu, Aug 15, 2013 at 10:03:50 from 97.126.222.234

so grateful.

Total Distance
12.00

AM HR 61

A "tempo" run. I went down then up then down again.

5:56,5:55,6:26,7:02,7:17,7:38,6:10,5:52 pace for final .45 

Flattening out the splits with the course tool

6:17,6:11,6:30,6:23,6:30,6:47,6:12,6:07 pace for last .45

That 5th mile felt really, really bad. My legs were burning, but my lungs were fine which seemed odd. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Fri, Aug 16, 2013 at 11:35:38 from 67.177.11.154

You look different than that British guy in the World Champs. In hindsight, you might have been better off picking Somali/British parents.

From fiddy on Fri, Aug 16, 2013 at 13:15:20 from 155.101.96.145

So would your mother.

From Jake K on Fri, Aug 16, 2013 at 13:28:45 from 67.177.11.154

I know. Although there is a Polish guy who ran 2:07 a few years ago so I can't blame my ancestry too much :-)

Total Distance
5.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Dart Challenge XC (3.107 Miles) 00:18:07, Place overall: 21, Place in age division: 4
Total Distance
11.00

AM 63 

Back in March I time trialed a 5k in 18:45. Then I ran an 18:20 (I called it 18:35 because the course was short) a few weeks later. Since then, I've been kind of stuck. Even though I've been doing more miles and have had some non-terrible workouts, I've been unable to run any faster at the 5k.

So...an 18:07 today is a big improvement, but I didn't pass the 10% test. That means that I was more than 10% slower than my peak form. This is a threshold that I have been able to get under in some workouts, but no races.

Splits were 5:34,5:59,6:04,30 for the last .1

As usual the first mile 5:34 felt pretty easy. I think I could have run a sub 5:20 first mile and this may be the way to actually go sub 18, I don't know. After that, I felt like I was running in sand, which is what Allie said that it looked like when she passed me at about half way. Like in my tempo run on Thursday (and in Des News and Provo City Half) my legs just tightened up. I actually take solace in this, because this, I feel, has nothing to do with my heart. That means that it is hopefully something that I can fix through training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
16.60

AM HR 63

Long run around Salt Lake with Allie and then up Emigration Canyon to Ruth's Diner and back down. Just under 8 min pace for the run. 6:40 average from Ruth's back home felt ok.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sun, Aug 18, 2013 at 13:32:02 from 97.117.89.133

emergen-c!

Total Distance
8.10

AM HR 65

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.50

AM HR 61 

1600-800-400 (5:45.8,2:41.0,73.9) 90 seconds rest

4mins rest

800-1600-800 (2:39.8,5:50.4,2:42.0)

4mins rest

400-800-400 (75.4,2:40.2,73.8)

 Clearly my 400 and 800 times are improving, but my 1600 times are not. On the second 1600 rep, I felt my legs starting to lose power.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Wed, Aug 21, 2013 at 18:29:02 from 97.117.89.133

5 x 1600m coming up!!

Total Distance
10.30

AM HR 67


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.60

AM HR 67

Ran with Collin so I modified the math "10" miler to end at his car.

Total time of 62:24 was actually pretty good.

Segment splits

18:35,12:33,19:28,11:38

Overall pace was 6:31 (approx 6:17 adjusted) Collin helped me run even by slowing me down (a little) on the downhill sections and then dragging me on the uphills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Thu, Aug 22, 2013 at 22:41:59 from 97.117.89.133

P!NK's real name is barbara.

From Scott Ensign on Thu, Aug 22, 2013 at 23:29:19 from 65.130.115.93

whats with all the new weird icons in the posts.. I clicked one and something happened... geez I dont blog for a few months and the whole layout changes...

From allie on Thu, Aug 22, 2013 at 23:39:02 from 97.117.89.133

scott -- it's a brand new addition -- appeared yesterday. it's the FRB "like/share" button(s).

will we be seeing you at TOU 1/2 this weekend?

Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Top of Utah Half (Pacing) (13.109 Miles) 01:34:53
Total Distance
20.40

20 miles without fainting OR turning purple. The first time I've done that at altitude since June of last year. Also, highest mileage week in a year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sat, Aug 24, 2013 at 18:09:38 from 97.117.89.133

yay, no purple/white/green.

From Jake K on Sat, Aug 24, 2013 at 19:05:51 from 74.214.234.19

You're finally turning the corner after getting dragged down by that marriage!

From allie on Sat, Aug 24, 2013 at 20:02:05 from 97.117.89.156

^4realz.

Total Distance
14.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.50

4*1000 with 90seconds rest

(3:23.5,3:22.3,3:28.0,3:26.5)

4mins jogging

4*1000 with 90seconds rest

(3:29.4,3:31.4,3:28.2,3:28.3)

Goal was to average 3:30, which is 8km at 17:30 5k pace, ended up at 17:16 pace (17:23 without the first two). Basic speed is not a problem- I ran a 77! for the first lap of the second rep. My first lap of the 6th rep was only an 86 so I actually had to negative split that one to keep it respectable. I was actually pretty low on energy during this workout so I don't think I pushed myself as hard as I normally do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Wed, Aug 28, 2013 at 15:38:32 from 161.38.221.168

more crepes.

From Sasha Pachev on Wed, Aug 28, 2013 at 16:01:08 from 69.28.149.129

Of course speed is not the problem. It would be odd if it was. The heart needs to start working.

Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
17.30

AM HR 68

PM 11 miles with 6 5minute pickups. Rope course/metal moose loop. My heart didn't feel good today making the 5 minute pickups pretty pathetic even though they were hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.30

AM HR 73
Ran at 10000ft!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.00

AM HR 72

Ran in Silverton, did two by 400 in 85, 86. It wasn't as hard as I was expecting, but it felt weird. Running here is actually preferable to running in SLC. It is cooler and has better air quality.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

AM HR 72

Started at just shy of 11000 then gained about 500ft in 3 miles. It was really tough. I ran the first 5k in 31:30. Ran that 5k portion in about 21 minutes on the way down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.80

AMHR 65

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

AM HR 67

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2.50

AM HR 58

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Layton Classic (6.1 Miles) 00:36:45, Place overall: 4
Total Distance
19.50

First race: Layton Classic. As a race it was pretty uneventful, I was in 4th pretty much the whole way. I knew that I had a shot at sub 37 as long as I hit 3 miles in 18:30. I came through in 18:32, but I still managed it somehow. My legs felt pretty dead at about 4 miles, but I held it together ok.

Splits:5:36,6:27,6:29,5:44,5:46,6:41 for the last 1.1.

That's right, I think the classic is about .1 short in the last mile. Every year I seem to run a ridiculous split for the 6th mile, which is slightly uphill. According to garmin,gmaps and the course tool, it is 6.1. There is simply no way I ran 5:34 pace the last mile. That also explains how I consistently run close to my Des News time here.

Anyway, despite the shortness, it doesn't make up for the hills. Course tool says this is worth about a 36:15 for a flat 10k. To put this in perspective, that's the same pace as my best 5k this year. I'm not totally suprised by this though. I feel like the worst part of every race is about from mile .5 to mile 2.5. It's during this part that my heart seems to have trouble finding the right pace. After that, everything seems to settle in for a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Sat, Sep 07, 2013 at 22:40:59 from 174.52.234.49

Nice race James. It was fun to see you finish and have a smile on your face, happy with your effort. I'm glad you had a good one! Nice double at Alta too!

Race: Alta Peruvian Downhill Dash and Barbecue Bash 8k (4.97 Miles) 00:24:47, Place overall: 7, Place in age division: 1
Total Distance
6.80

This race was actually on Saturday, but I moved the race report here.

Hmm, this race was kind of nuts. I mostly just felt like I wanted to vomit after about 2 miles. I thought I could go sub 25 though and I just barely managed to do that, but I think I could go quite a lot faster on that course now that I've run it once.

Splits 4:57,4:50,5:05,5:01,4:54 for .97

I split 14:52 for three miles, which the course tool tells me is equivalent to 16:51 for 5k.  I slowed down a little on the fastest part of the course (the end) so Sasha's predictor says only 17:21 for the full distance. In any case, that's my two best races of the year in the same day.

Actual Sunday run, was the JAJA group up at Alta. My legs still had some life in them so I decided to stamp out the rest of it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Rob Murphy on Sun, Sep 08, 2013 at 21:48:26 from 24.10.249.165

Great race James. It was great to catch up with you guys.

From allie on Thu, Sep 12, 2013 at 13:37:31 from 161.38.221.168

you should have worn compression gear on your sinus area.

Total Distance
2.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Flat as a Pancake 5k (3.107 Miles) 00:17:41, Place overall: 1
Total Distance
15.00

4th straight year winning this, BUT I was only first male.

We started out with a pretty good pack of about 4 guys plus Allie. My heart was jumping all over the place. Fortunately, no one wanted to take the lead from me so I just tried to keep it relaxed. After about 1 mile, Allie and I separated from the rest of the field. We hit the turnaround in about 8:10 (for 1.45 miles) and then Allie took the lead. I knew that we were on a good pace so I just tried to stay close. Allie slowly pulled away over the last mile so there wasn't much drama. I ran about 5:37 pace to the turnaround and then 5:43 pace thereafter, which is pretty encouraging.

My legs felt much better during this race than during any previous one, but my heart still refuses to cooperate. This was my fastest 5k since dart challenge last year, but I think I can still go faster.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bonnie on Sat, Sep 14, 2013 at 12:42:17 from 64.119.33.134

Whoohoo! Looks like a good day for everyone, James. Faster times are on their way!

From Sasha Pachev on Sat, Sep 14, 2013 at 13:11:56 from 72.250.218.114

How about this for a headline? "Man with a broken heart gets outkicked by his wife"

Nevertheless, 17:47 is a good recovery performance on the way out of trouble.

From RileyCook on Sat, Sep 14, 2013 at 13:27:47 from 174.52.234.49

Seasonal PR is great James. Keep it up.

From Jake K on Sat, Sep 14, 2013 at 14:27:04 from 97.65.172.196

Good run James - you need another Silverton trip. It worked wonders! Glad to see its coming back for you.

I like that headline, Sasha. :-)

From allie on Sat, Sep 14, 2013 at 14:42:26 from 161.38.221.168

a little more of old james comes back with every race. of course you can go faster, and you will. seattle!

From Amiee on Sat, Sep 14, 2013 at 14:53:31 from 166.70.240.95

Yay for fastest 5K this year! Good thing you didn't get beat by someone else's lady friend :)

Yes new headline please! Who knew Sasha could be so witty :)

Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.30

AM HR 59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.80

AM HR 67

I tried to do a track workout today but I quit after only 3 laps. I was pushing pretty hard, but I was well off from what I needed. (laps of 89,88,90 when I wanted to average 86-87)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.10

AM HR 63

To make up for yesterday I did my math '10' miler.

Segment splits: 17:31,11:34,18:57,11:45=59:47

I cracked at almost exactly the 10k mark (which I reached in about 37:30). This is not good timing as that the start of the most brutal part of the run. I managed to keep the pace in the 6:40s as opposed to the 7:40s, which is progress and I even managed 5:40 for the final mile through campus. Avg pace was 6:13, 6:00 adjusted.

I was roughly 3 minutes faster than the last time I did this workout, but I think that undersells the improvement. I had every single light turn green for me apart from 4th south (which is about half a mile in), whereas last time there were many stops.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.80

JAJA
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
19.40

Random run through Logan, Providence and Millville with a few miles on Hollow road. 7:37 avg!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Sun, Sep 22, 2013 at 08:02:46 from 67.177.11.154

And first place in the marathon prediction contest!

Can you predict something in the low/mid 64 range for me in about 6 weeks?

From allie on Sun, Sep 22, 2013 at 12:11:56 from 97.126.223.228

7:37!

good week of training for you.

From fiddy on Mon, Sep 23, 2013 at 15:55:29 from 155.101.96.145

Umm, can you time trial a 31:00 flat 10k with splits of 15:40 and 15:20? If so then yes, I predict low/mid 64 half for you.

From Jake K on Mon, Sep 23, 2013 at 20:30:12 from 67.177.11.154

I like that idea. I did something similar about 2 weeks out from Long Beach in 2011 (but slower). I think I'll plan to do that about 10-14 days out.

Total Distance
12.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.80

AM HR 64

PM Zeno's Workout

3200 in 11:45.9 2mins rest

1600 in 5:32.7 90secs rest

800 in 2:44.9 1min rest

400 in 76.5 1min rest

200 in 33.8 1min rest

100*sum(2^(-n),n=0...infinity) in 32.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Fritz on Tue, Sep 24, 2013 at 09:40:22 from 65.116.116.6

That's a fun looking workout. We have been doing trackouts at the UofU track on Tuesday mornings at 6:30 in case you are interested.

From fiddy on Tue, Sep 24, 2013 at 19:26:34 from 155.101.96.145

AM or PM?

From Fritz on Tue, Sep 24, 2013 at 19:45:54 from 74.82.68.162

AM. Today Nate and Kevin were there and we did 5x1 mile.

From allie on Tue, Sep 24, 2013 at 22:14:33 from 97.117.90.140

nice 1600

From allie on Tue, Sep 24, 2013 at 22:16:49 from 97.117.90.140

so the tortoise has a bad achilles?

Total Distance
11.80

AM HR 69

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.70

PM (Cold) Track Workout

1x1600 at a 'sustainable effort'=best case scenario half marathon pace=5:50.8.

I did this without look at my watch just to see what it was.

Then 90seconds rest followed by 4*400m with 1 min rest (74.1,75.7,76.0,75.8)
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jenruns on Thu, Sep 26, 2013 at 12:01:34 from 98.202.196.31

Yes, it was cold last night! you are brave to go to the track anyways! Hey, what's with the name "fiddy?" My maiden name is Fidler and I was called Fiddy in high school. :)

From fiddy on Thu, Sep 26, 2013 at 17:04:25 from 155.101.96.145

It was a college nickname. It's short for fifty pence...because I'm british. I acquired this nickname after being on campus for about 2 hours and it stuck.

From Chad Robinson on Thu, Sep 26, 2013 at 17:12:54 from 66.29.168.98

Nice speed workout. FYI I and running SOJO full as well and targeting the same time frame.

From Jake K on Thu, Sep 26, 2013 at 17:31:39 from 67.177.11.154

Do you really believe the Saltair 1/2 is on 11/19? A Tuesday?!

I like how they misprinted every flyer in the TOU marathon packets.

Also, I like the double fall marathon idea. Its all the rage!

Total Distance
9.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Hunstville Half Marathon (13.109 Miles) 01:18:41, Place overall: 3
Total Distance
18.50

Splits: 5:19,5:34,5:43,6:07,5:58,6:16,5:53,6:02,5:54,6:38,5:58,6:29,6:09,:41

The first couple of miles were pretty aided explaining the faster splits. After that, it was an interesting course not especially challenging or aided. It was not as long, straight and flat as I had feared it would be especially near the end. I think some of the miles markers were off so I was probably running about 6:20 miles at the end. That is fine, but I know I can do better. It was a bit cold and I ran by myself the whole way. Still, the elevation profile is either hard than Provo City or about the same and I ran 30seconds faster.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Steve on Mon, Sep 30, 2013 at 15:40:59 from 107.0.237.20

Nice race! 1:18!

From RileyCook on Mon, Sep 30, 2013 at 16:18:02 from 132.3.57.81

I just typed up quite a long comment and it didn't post...

So if you get two comments, that'd be why.

Anyway, I think this is a good race for you. I think Provo is faster than this course (having run Provo last year and having done two long runs on Huntsville this year).

The course is certainly fast to begin, but after mile 4 or so, it's not super fast. You have to give a pretty honest effort to hit splits from there on out (especially the last 4 miles).

But, I talked to Bret Ferrier this morning on our run and he liked the course alot. He thought it was aided enough to help you roll, but not enough to hurt your legs.

From Tara on Tue, Oct 01, 2013 at 11:24:14 from 75.169.139.248

Very Nice, James! Plus, your heart stayed in your chest! That's always a plus.

From Oreo on Thu, Oct 03, 2013 at 09:03:52 from 206.81.136.61

Nice to met you at the finish Mr. James. Great race.. Stellar!

From AngieB on Fri, Oct 04, 2013 at 09:38:37 from 159.212.71.173

Nice race James. I didnt get a chance to tell you personally thank you for running that last mile in with me. It helped A TON!!!

Total Distance
15.50

Yeah, there were other people around...makes it easier.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Mon, Sep 30, 2013 at 17:46:47 from 161.38.221.168

sunday parade.

Total Distance
5.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.00

Started a workout of 5min on-5mins off. After 3 reps (feeling good), I had some pain on my Extensor Hallicus Longus. I seem to get these types of injuries when I enter high mileage and from experience I know the best thing to do is to stop running. I stopped running and called Allie who came and picked my up as I hopped along foothill. It already felt better the next day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Toby on Fri, Oct 04, 2013 at 16:50:06 from 74.81.235.5

What do you do to get rid of EHL?

From fiddy on Fri, Oct 04, 2013 at 19:10:54 from 155.101.96.145

Ibuprofen + Rest

Total Distance
2.50

Ran only once today to let my foot recover.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
21.20

Long run in Park City:JAJANAK. Felt pretty good through about 16 miles then the run got hilly. In addition, I wasn't really fueled properly. Feeling pretty confident now though, as my legs feel fine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

After pain in my EHL last week, I have graduated to pain in my FHL. Got through this run feeling ok, but I'm backing of the mileage for a couple of days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
16.40

Met up with Collin for a long run. We did 14 miles with the last 5:6:26,6:22,6:19,6:03,5:58. This workout was much easier than I thought it would be...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From CollinAnderson on Fri, Oct 11, 2013 at 11:14:38 from 155.98.15.41

They were actually 6:26, 6:21, 6:18, 6:01, 5:55, if it matters to you. My watch goofed slightly every time I stopped and started at lights. Good run!

Total Distance
13.10

AM 2.5

PM 10.6

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

Wanted to do a progression run, but had low blood pressure. After a few 6:30s, I slowed down and ran with Allie.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.80

Draper to Fashion Place.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Tue, Oct 15, 2013 at 17:20:58 from 161.38.221.168

the best route.

Total Distance
6.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Prerace marathon miles of 6:22 and 6:05. The 6:05 was very difficult

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Sojo Marathon (26.219 Miles) 02:50:07, Place overall: 5
Total Distance
26.22

Just barely outside of my prerace range of 2:45-2:50. I think mostly that I'm just unprepared to run a marathon. That doesn't bother me much, because I haven't gotten my mileage back up to where it needs to be. My plan was to roll on the downhills and take it very easy on the uphills. This plan may have worked if not for the fact that I'm woefully out of shape.

The mile markers where all over the place, so the times don't add up properly:

For the first three miles, I ran with a large group of Chad, Tony, Garrett Jones, Trevor and Taylor Monson (defending champ). 6:06,6:03,6:09 These were quite aided and felt really slow even though they were faster than I would have liked. I mostly wanted to stay with the group because it was cold and windy.

The next section was rolling hills culminating with a about a two mile long climb. In this section, Garrett and initially got dropped, caught back up and then were dropped again. Going up the big hill, Garrett pulled away from me and we both passed Chad and Tony (who went to the bathroom). Taylor and Trevor started put a lot of distance on me here. I felt really cold and slow. (6:25,6:34,7:27).

In the seventh mile (6:22), we crested the hill and I could see that the three ahead of me were not getting further away, but were probably about 30-40 seconds ahead. The course started going down again and I knew that if I wanted to catch back up I had to do it then. I did want to catch back up so mile 8 was 5:41, 9 was not quite so down, but I still ran 5:53.

I caught up and we were a group of four again, but now I had a head of steam. I was now feeling warmer and fast and my stride felt easy. Also, it seemed like maybe I was breathing less hard than Trevor and Taylor. I had little confidence that I could hold it together for the rest of the race so I just decided to run and see what happened.

10-13 were 5:52 (still down) 6:18(flat), 6:08,6:08. I think I had the lead when we crossed halfway. I had felt great during that stretch and very much in control of the race, but this feeling quickly evaporated. My legs started to lock down like it was mile 21, right at mile 13.

I backed off a little, but the others did not, mile 14 and 15 are basically flat (6:30,6:33) and I was dropped for a third time. I told myself that if I just kept my pace respectable than I might catch up on the next downhill. Unfortunately, the next downhill was pretty short and steep I sped up to a 6:12 for mile 16, but then we turned into a slight uphill with a terrible headwind. I could still see all three leaders here, but it looked like they were getting further away. Mile 17 was 7:05, including a steep hill. As I crested the hill I caught my last glimpse of Garrett and Taylor turning the next corner (Trevor was already gone), but they must have been half a mile ahead at this point.

I got to the same corner and finally turned out of the terrible wind I looked back to see Tony was closing in on me. A bit more downhill running 6:42,6:29 then one final climb in mile 20 (7:02). Mile 21-24 is all downhill so I was hoping to be able to roll, but my legs were really fried: 6:48,6:32,6:43,6:46. Allie joined me at about mile 22, which helped me a little. In the 25th mile (7:05) Tony passed me, but there was nothing I could do. I picked it up a little bit at the end to finish the last 1.2 at 6:49 pace.

Overall, it seemed like my legs betrayed me more than anything. After about mile 7, I never felt stressed aerobically. Hopefully, it's just a matter of getting more miles in.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Trevor Baker on Sun, Oct 20, 2013 at 12:55:54 from 174.27.248.209

excellent run for where your fitness is at. It was great running with you through the half. You are a strong runner and thanks again for holding my jersey in my freakout moment at the start. haha.

From steve ash on Sun, Oct 20, 2013 at 15:20:23 from 174.52.100.252

Definitely a good time considering the course and what it has taken for you to come back with all the challenges you have had. Agree with you on the miles part and taking some more time. You have the natural speed, just more time on the feet, conditioning, and strength to sustain it.

From Bonnie on Sun, Oct 20, 2013 at 15:48:38 from 64.119.33.134

Solid race, James, especially given the mileage constraints. This are definitely looking up!!

From Bonnie on Sun, Oct 20, 2013 at 15:49:04 from 64.119.33.134

That was 'things' not this :-)

From Rob Murphy on Sun, Oct 20, 2013 at 16:33:48 from 24.10.249.165

Garrett Jones - Alta High alum from my state championship team in 2008.

Not bad James. Hopefully this is just your first big step back. I think what you said at the end about your legs is probably right.

From Andrea on Mon, Oct 21, 2013 at 09:39:39 from 72.37.171.52

You beat your time from Des News last year :)

I really like this photo of you racing - https://lh4.googleusercontent.com/-RPdqOtSYrd0/UmLNdk1HBaI/AAAAAAAAskk/lGgHD-_yKTA/s912/IMG_4153.JPG

From allie on Mon, Oct 21, 2013 at 11:10:25 from 97.117.83.140

great warm up for the seattle 5k.

Total Distance
2.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.90

Tanner Park

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.80

Tempo run 7.8 miles at 6:15 pace.

Splits:

0-3.1 19:49 (6:24 pace) To 1300E/2100S

3.1-5.76 16:32 (6:13) To 700E/900S

5.76-7.3 9:29 (6:09) 1loop of LP+a little

7.3-7.83 3:09 (5:57) Home

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.20

AM 2.5

PM 8.7

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
18.20

AM 14.1 with big group

PM 4.1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.90

AM 4

PM 9.9 6*(5min off-5min on) Ran with my backpack going home (about 5lbs). on/off pace was very roughly 6:20/7:30, although without the climb up to wasatch past the zoo, it was more like 6:00/7:15. Mostly looking to build strength with this run so I tried to keep it fast on the rest parts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.60

6:44 avg for 12.6 miles

0-4.7 33:21 (7:06 pace) From U to first Parley Bridge

4.7-7.7 20:02 (6:41) To 2000E/2700S via Tanner Park

7.7-9.4 10:57 (6:26) To 1300E/2100S

9.4-12.6 20:32 (6:25) Home

Last week did that 3.2 mile stretch in 19:43 at the end of an 8 mile run sans backpack.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

AM 4

PM 4 I think the wind slowed me to a complete stop at one point.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Nov 22, 2013 at 11:17:36 from 97.126.219.219

baaahaha. poofy wind hair.

Total Distance
6.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.10

AM 15.1 I must never forget.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Sat, Nov 23, 2013 at 17:05:43 from 67.177.11.154

Allie should make you a blanket from that results sheet like the wolf picture.

Total Distance
17.00

On legacy trail. Started off with the varsity (fritz, jake, nate) before they did a tempo. I turned around early and did a tempo on the way back. The first 4 miles heading back were into a slight headwind.

Out 8.22 miles in 58:14 (7:04 pace)

Back in 51:20 (6:15 pace)

Splits: 6:14,6:26,6:15,6:20,6:13,6:07,6:03,6:18 (blergh),6:01 for last .22

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Sun, Nov 24, 2013 at 18:44:20 from 67.177.11.154

What's a blergh?

Good run this morning, glad you came out.

Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.20

AM 6.1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Wed, Nov 27, 2013 at 12:23:41 from 199.190.170.22

Good luck this weekend. May Starbucks be with you.

Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.70

Pre-SHM moderate effort.

55:09 for 8.7 miles (6:20 pace). Pretty good for an early morning run.

Only 30 seconds faster than last year, but I was 30 seconds slower after 3 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.00

Pre-SHM 1600 (86.0,84.5,84.0,81.7)=5:36.2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Seattle Half Marathon (13.109 Miles) 01:20:16, Place overall: 13, Place in age division: 2
Total Distance
15.00

My sixth time running this race. So far, there have been 3 windy years (2009,2011,2013). I actually haven't even written a race report for the last 2 years. Two years ago, I was close to winning this race. I had the lead up until the giant hill and then Brian Masterson destroyed my over the second half of the course. That was my last race before everything fell apart. Last year, I was totally buried in 27th. I actually ran a little slower this year, but placed 13th due to 25mph winds gusting to 35mph. There is an added difficulty in that the more exposed parts of the course are also the parts that run into the headwind. Here are some people who ran the race both years. There is a halfway split both years and about a 4.2 mile split for this year.

Name

Split1 Split2 Time Split12 Time12 Difference
Brian Masterson 23:30 35:11 1:12:07 34:16 1:10:08 1:59
James Moore 25:46 39:00 1:20:16 38:34 1:19:31 0:45
Martin Pletcher 25:41 39:32 1:20:32 37:25 1:16:25 4:07
Sean Bonato 25:33 39:09 1:20:27 40:25 1:22:09 -1:42
Ben Rush 25:22 38:33 1:20:42 37:27 1:18:18 2:24
Kyle Hedges 25:24 38:45 1:20:50 37:28 1:17:08 3:42
Michael Ogliore 26:06 39:33 1:23:02 41:49 1:22:53 0:09
Peter Lessler 25:54 39:40 1:23:21 39:13 1:19:16 4:05
James Grant 26:40 40:44 1:23:37 38:44 1:19:49 3:48
Samuel Bradley-Kelly 27:57 42:07 1:24:37 42:28 1:25:13 -0:46
Aaron Campbell 27:39 41:23 1:24:46 37:07 1:15:56 8:50
Alonzo Lewis 26:55 40:33 1:25:04 39:47 1:20:27 4:37
          Median 3:03
             

Based on this table, it's pretty safe to say this was a better performance than last year.

I started off in about 30th-40th place in the first mile (5:58). I was anxious to find a nice pack to run with to help with the wind, but after a mile we go up the first of many hills and the race started to break apart. I was in no-mans land in mile 2 (5:54 net downhill) which had some really nasty cross winds. At mile 2 I was still somewhere in the 30s. The third mile was uphill and had a brief tailwind (5:56) I passed maybe 10 people in this mile. I hit 5k in 18:25-depressingly one of my better 5ks of the year. I picked it up as I got into the Mt Baker Tunnel (5:52) but I had to bridge a gap to the next group. My legs were already feeling weak and I knew it would be asking a lot to continue to run 5k pace.

Got out of the tunnel on Lake Washington Blvd and really started to feel bad. This was the only other place where I felt a slight tailwind and I tried to make the most of it. I caught and passed a few more people but it was getting very spread out. Next two miles were only 11:59 and I could feel myself weakening. After I passed mile 6 I could only see two more people ahead of me, Kyle Hedges and Ben Rush. Mile 7 has a mini precursor hill in it. I felt I climbed the hill strongly but my quads weren't prepared for running fast down the other side. I ran 6:10 which is a reasonable split. I then only managed a 6:53 for Mile 8, should have been 10 seconds faster on that mile, but I was not losing ground on the people I could see. In Mile 9 (5:52) I made a big push to pass Kyle and Ben to make sure they couldn't latch on. Mile 10 is a gradual climb (6:06) and I couldn't see anyone ahead of me.

I just tried to survive the final 5k. I was completely by myself and there was a lot of wind wipping around. Last year I had been in a pack of 3-4 during this stage and so I probably closed much faster. I ran 6:24 for mile 11 (head wind, climbing) and then a 12:29 for 12-13 (wind up and down).

Due to all of the bridges and tunnels, this course is immune to accurate course tooling. My estimate is that it is about 2minutes slower than flat, roughly canceling out the effect of sea level vs slc altitude. Putting this together, it seems that perhaps I can run a 1:17-1:18 flat half in SLC.

I think I'm gradually learning how to train and run with my circulatory problems, but it will take some time to rebuild my fitness. Aerobically, 5:50 pace felt pretty reasonable, but my legs aren't used to running fast for that long. Time for long miserable winter tempo runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bonnie on Sun, Dec 01, 2013 at 14:29:03 from 64.119.33.134

Nice!!! Great job, James!

From allie on Mon, Dec 02, 2013 at 12:00:32 from 97.126.219.219

looks like aaron campbell's day was slightly rougher than mine. your 0:45 difference is impressive.

2014: destroy. petrol. cheese.

From CollinAnderson on Mon, Dec 02, 2013 at 18:40:51 from 70.196.207.211

Great race! You're always welcome to join me for treadmill tempo runs at the campus gym when I start picking them up in January. Hah! Let me know when you want to get in a run.

From Jake K on Wed, Dec 04, 2013 at 13:58:55 from 199.190.170.24

Nice race James. I'm glad you are making solid progress and getting things figured out. With enough long, miserable winter tempo runs, 2014 can be a really good year for you :-)

When we looked up the weather in Seattle on Sunday morning, I felt bad for allie and happy for you - perfect James conditions!

Total Distance
12.20

AM 3.1

PM 9.1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.50

AM 2.5

PM 9 including 45 laps of field house track reversing directions every 15 laps.

1st 15 12:40 for 1.97 miles 6:26 pace

2nd 15 13:20 for 2.05 miles 6:24 pace

3rd 15 12:10 for 1.97 miles 6:11 pace

Total 6:21 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.70

Emigration MArgh!ket loop

What comes next?

1 11 21 1211 111221 312211

PM 3xLP

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Thu, Dec 05, 2013 at 12:13:12 from 161.38.221.168

duop. la la la. SIIINGGGG ah ah ah ah ahhhhh.

From allie on Thu, Dec 05, 2013 at 12:22:05 from 161.38.221.168

cold enough for bloodshot thighs.

From Kilia on Thu, Dec 05, 2013 at 20:44:30 from 67.182.235.213

13112221 :-))))))

From Jake K on Fri, Dec 06, 2013 at 10:13:47 from 199.190.170.29

4

Total Distance
10.30

AM 2.5

In yesterday's sequence

1 11 21 1211 111221 312211 13112221

what is the largest digit that can appear? (i.e can the number contain a 4? or a 5?...)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Dec 06, 2013 at 17:01:43 from 174.23.137.233

3

From Kilia on Fri, Dec 06, 2013 at 19:35:42 from 67.182.235.213

I'm with Allie. I say 3!

Total Distance
15.10

AM 10.1 w/ Allie

PM 5 to school and back

At James Zwick's Levan Turkey Trot, the winning prize is awarded in a rather odd manner. The winning athlete is given the choice of three boxes, one of which contains a 10lb turkey, and the other two each contain 10lbs of slugs. The winner chooses one box but doesn't open it, then the race director opens ONE of the other two boxes to reveal 10lbs of slugs leaving the third box unopened. The race director gives the winner a chance to switch his choice to the third (unopened) box. Should he stay with his original choice, switch or does it make no difference? This question assumes that the 10lb turkey is more desirable than 10lbs of slugs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Kilia on Sun, Dec 08, 2013 at 17:38:56 from 67.182.235.213

It makes no difference unless you can hear the slugs move side to side in the box when you shake it!!??

From fiddy on Mon, Dec 09, 2013 at 16:21:07 from 155.101.96.138

Answer: You should switch! You have a 1/3 chance of selecting the turkey on the first try. You have a 1/2 chance of getting the turkey is you switch. This may seem wrong, but you can find some slugs and turkeys and prove it to yourself.

Total Distance
13.70

Miserable Winter Tempo #1 19F and sunny

9 loops of Liberty Park first 3 with Allie

7:47,7:21,7:12,6:57,6:43

Then the tempo

6:12,5:57,6:05,6:08,6:01,6:07,5:54

Felt ok.

You’re in a room with four holes, and through each hole is a button. Each time you press the button, it toggles between on and off, but you don’t know what it is to begin with and can’t tell the difference when you press the button. You have two hands, so you stick them through any two holes you choose, then either press the buttons or not. After you press the buttons, they spin around a random number of quarter turns. You can then do it again, but you don’t know whether you’re pressing the same or different buttons as last time. You’ll be free from the room when all four buttons are on or all four are off. How can you escape the room with 100% accuracy in finite time?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From CollinAnderson on Sun, Dec 08, 2013 at 17:53:31 from 70.196.194.52

Saw you guys out there running while driving by. Good run!

From Fritz on Mon, Dec 09, 2013 at 01:31:18 from 98.202.9.237

There are 5 combos. 4 on, 4 off, 2 on/off, 3 on/1 off, 3 off/1 on.

Does the room open automatically when 4 are on or 4 or off? If so, every time you hit two buttons there is a 2/5 chance you will end up with 4 on and 4 off. So I think after 15 tries there is a 99.95% chance you will have ended up with 4 on or 4 off. I think that is close to 100%. =1-(3/5)^15

I could be off because I don't know how you could know with 100% certainty that 4 are on or 4 are off, unless the door opens automatically.

From steve ash on Mon, Dec 09, 2013 at 13:15:41 from 174.52.100.252

Forgive my ignorance as my background in math is kind of weak. I suppose this is a statistics probability question?

Might sound like a dumb question I know but I never attained enough math skills other than what was necessary to solve basic electronic calculations.

From fiddy on Mon, Dec 09, 2013 at 14:05:45 from 155.101.96.138

Fritz, yes it opens automatically. However, I'm looking for a method that gets you out EVERY time.

Steve, no math is required to solve this problem.

Total Distance
6.50

23 laps of fieldhouse track in 18:10 (6:01 pace) plus strides and plyos

One hundred of the world's greatest logicians are stuck on an island. They are all either wearing a red hat or a blue hat. There are no mirrors on the island and the logicians are rendered unable to remove their hats, speak or communicate in anyway, presumably by the same authority that placed them on the island and gave them hats in the first place. The logicians will be free if they can figure out what color their hats are. Everyday at noon, the logicians gather into a circle, anyone who has figured out the color of his hat must announce the fact. If they are correct, they go free otherwise they are shot. A logician will therefore only announce the color of their hat WHEN THEY ARE ABSOLUTELY SURE.

They know there is at least one hat of each color.

All the logicians can escape the island alive. How?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Tue, Dec 10, 2013 at 14:18:05 from 199.190.170.22

Does the island have "others" and is Sawyer one of the logicians?

From Bam on Tue, Dec 10, 2013 at 14:45:57 from 89.126.28.24

As they are on an island, each of them could look into the water that surrounds the island, see their reflections, and then 'know' the colour of their respective hats. Now, enlightened, they could announce the colour of their hats.

Alternatively, they could build a boat and sail away.

From Kilia on Tue, Dec 10, 2013 at 17:11:46 from 67.182.235.213

1 blue or red/99 blue or red. The single logician has to start because he sees everybody else and knows he's the only one of that color. After, all the others will know that they are the opposite color. (Mom helped me on that one :)

From fiddy on Tue, Dec 10, 2013 at 18:02:45 from 155.101.96.138

Kilia, you are close. What if there are 2 Red and 98 Blue? Or three Red and 97 Blue?

From Kilia on Wed, Dec 11, 2013 at 20:45:33 from 67.182.235.213

Thought 1/99 was the only way to be absolute sure!?

Total Distance
12.80

AM 8.8

PM 4

A population of bacteria is growing inside a glass Jar. At 8:00am there is a single bacterium, at 8:01am there are 2, at 8:02am there are 4, at 8:03 there are 8, etc. The jar fills up at 9:00am. When is the jar half full?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Wed, Dec 11, 2013 at 10:41:10 from 161.38.221.168

i'm getting so behind on these problems. i'm still working on the button map.

From allie on Wed, Dec 11, 2013 at 15:57:06 from 161.38.221.168

8:59am. drrrp.

From Kilia on Wed, Dec 11, 2013 at 20:39:12 from 67.182.235.213

8:59

Total Distance
9.00

PM 9 including a 4 mile tempo in Liberty Park:5:49,5:48,5:50,5:49. Temp was 14F. Probably split about an 18flat 5k.

I was shooting for half marathon pace (predicted to be 5:5x) and exceeded my expectations. Would have fallen off this pace at 1.5 miles in August.
 

You are in a room with 3 light switches, but the lights are in a different room. You want to figure out which switch goes to which light. How can you do this if you can only enter the room with the lights once?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jake K on Thu, Dec 12, 2013 at 14:50:21 from 159.212.71.25

Use the flashlight on your iPhone.

Good riddle, but better workout! Nice progress there.

From Fritz on Thu, Dec 12, 2013 at 15:07:59 from 65.116.116.6

Turn two lights on for two minutes then turn one of them off. Go into the room. You see one on and two off. Touch the two that are off. The one that is on is the one you left on. The one that is hot is the one you turned off. And the other one is the other one.

From fiddy on Thu, Dec 12, 2013 at 17:02:33 from 155.101.96.138

Ding Ding

From Fritz on Thu, Dec 12, 2013 at 17:37:51 from 65.116.116.6

Four people need to cross a rickety rope bridge to get back to their camp at night. Unfortunately, they only have one flashlight, and it only has enough light left for seventeen minutes. The bridge is too dangerous to cross without a flashlight, and its only strong enough to support two people at any given time. Each of the campers walks at a different speed. One can cross the bridge in 1 minute, another in 2 minutes, the third in 5 minutes, and the slow poke takes 10 minutes to cross. What is the smallest time in which all the campers can make it across?

From Brandon Dase on Thu, Dec 12, 2013 at 17:40:42 from 160.7.242.251

1 minute and 2 minute cross, 2 minute comes back - 4 minutes. 10 minute and 5 minute cross, 1 minute comes back - 11 minutes plus the 4 = 15 total minutes. Then 1 minute and 2 minute cross - 17 minutes. Now they can party hardy. :)

Nice to see you getting stronger fiddy. Bro!

From Fritz on Thu, Dec 12, 2013 at 20:23:44 from 98.202.9.237

Correct! When asked this question in an interview I just said you could throw the flashlight back and forth. Not quite the answer they were looking for.

From Brandon Dase on Thu, Dec 12, 2013 at 20:28:03 from 160.7.242.251

That's initially where i went with it and thought 12 minutes. I can't imagine being asked that in an interview.

Total Distance
15.00

AM w/Allie A Loop and a loop and a skosh

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.00

Mini math loop 47:16 for 7.45 miles (6:09 adjusted pace)

Also did this loop August 15th and ran 49:01

Splits Distance Time (8/15/13 Time) (pace)

0-2.93 17:58 (17:37) (6:07 pace/6:24 adjusted)

2.93-4.17 7:56 (8:43) (6:23 pace/5:46 adjusted)

4.17-5.92 11:46 (13:06) (6:43 pace/5:58adjusted)

5.92-7.45 9:36 (9:35) (6:16/6:20 adjusted)

The August 15th run was weird because I completely fell apart in the middle. This time I sped up in the middle relative to the difficulty, but I think that's mainly because the ice has a larger effect on downhill than uphill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Josh E on Tue, Dec 17, 2013 at 13:44:17 from 205.235.104.4

Nice run. Good improvements of late. Looks like its coming back slowly but surely.

Total Distance
14.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
6.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
16.50

AM Half marathonish time trial (around island) in 1:20:49 6:09 pace (5:55 according to course tool). "Only" 5 mins off of my best workout on the course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.50

Slough run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.40

AM 11 Arboretum to Gasworks and back.

PM 3.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
12.60

AM 17:30 5k on Middle school track. Fastest unaided 5k of the year.

km splits 3:29,3:31,3:32,3:31,3:27

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Rob Murphy on Tue, Dec 24, 2013 at 17:08:22 from 24.10.249.34

Nice!

Merry Christmas to the Moore's from the Murphy's.

From Jake K on Tue, Dec 24, 2013 at 17:10:55 from 174.240.194.38

And a negative split! Nice!

You have a week to beat this now :-)

Total Distance
13.10

Round the island in about 1:45

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.00

AM 9.9 with Allie

PM 5.1 south tip tempo in 31:31 (6:08 pace/5:49 adjusted) I think my best time for this tempo course is 30:43, so that's not a bad effort. There are a few very steep hills, trails and steps that slow you down a little.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Fri, Dec 27, 2013 at 23:25:08 from 174.27.212.73

nice PM run. it helps when you don't have woman in pink along who keeps complaining about being hungry and thirsty and tired.

i caught a goose in SHP and she lives in the tub now, just FYI.

Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
17.90

17.9 miles in 1:59:36 (6:41 pace)

0-1.75 11:49 6:45 pace

1.75-4.05 15:29 6:44

4.05-9 34:17 6:56

9-13.7 32:25 6:54

13.7-15.4 10:54 6:25

15.4-17 9:26 5:54

17-17.9 5:15 5:49

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Sat, Dec 28, 2013 at 17:22:32 from 208.54.38.164

ah yeah!

From Jake K on Sat, Dec 28, 2013 at 18:47:56 from 67.177.11.154

Holiday Sea Level Training Camp (HSLTC) is the best.

Total Distance
12.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.80

0-2.48 14:14 5:44 pace

2.48-4.13 5:55 pace (5:41 adjusted)

4.13-6.93 6:30 pace (5:53 adjusted)

6.93-8.72 5:53 pace (5:54 adjusted)

Because of the early dark here (and the fact that most roads don't have sidewalks) have to do these runs earlier than I'm used to. My stomache was a little upset during this run and that was probably my biggest difficulty. 8.72 miles in 52:42 6:03 pace (5:49 adjusted).

Last day of low altitude training camp and I feel pretty good about this one.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Tue, Dec 31, 2013 at 15:47:34 from 174.27.212.73

yaaay, homzies.

Total Distance
7.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
2836.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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