| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 137.97 | 14.00 | 0.00 | 0.00 | 130.50 | 282.47 |
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| Saucony Ride 7 Miles: 83.35 | Stairmaster Miles: 119.00 | Bike Miles: 87.00 | New Balance MR1400 Miles: 15.00 | Saucony Kinvara 2 Grey Miles: 16.55 | Salomon SpeedCross III Miles: 12.00 | Elliptical Miles: 7.00 | Rowing Machine Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| New Year Run with Josh, Matt, Mike, Karl, Zak, Collin, Jon and Chase. Started on the JRP in Riverton but looped back on the streets because I am afraid of the ice. Great way to start the year.
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| Saucony Ride 7 Miles: 20.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes of intervals on the stationary bike to give my achilles another day of rest. After the last interval my heart rate was around 190. These short/hard workouts hurt but they are an efficient use of time :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 8.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fun run with ice, hills, tunnels, turnsand wind along the Murdock trail with Matt, Jake, Mike, Zak, Reed and Scott. We warmed up a few then did an 8 mile out and back tempo. I didn't reset my watch so my 5 to 11 splits were 5:24, 5:29, 5:27, 5:33, 5:44, 5:32, 5:36. Afterwards Matt's wife treated us for breakfast where our cold hand coordination was tested while unpeeling hard boiled eggs. I need more practice.
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| New Balance MR1400 Miles: 15.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.30 | 0.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| Casual run from Highland through Millcreek and Holladay with Jake, Adam, Nate, Josh and Collin. Clear skies! Hope it lasts longer than a day or two.
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| Saucony Ride 7 Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| Ran north on 15th east, up to 9th south, south to the grocery store for a loaf of bread and back home. It is difficult/awkward to run with a grocery bag.
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| Saucony Ride 7 Miles: 6.55 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| AM: ran/slid around the neighborhood in kinvaras
PM: boot camp full of planks, pushups, and several types of lunges and squats
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| Saucony Kinvara 2 Grey Miles: 6.55 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| stairmaster interval workout, It's possible, I promise. 9 x 2 mins off, 3 on with the 3 maxed out not touching bars.
Yesterday was an unusual day in that my alarm didn't go off or I just failed to set it. That happens about two times a year so it's a bit concerning that I already used one of them only 9 days into the year. My internal alarm clock did wake me up just in time to get to work on time. The internal clock must be broken too.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Nice run through Millcreek and Holladay with Jake, Rob, Josh, Nate, James and Collin, Finished with a couple of faster miles around Sugar House. Still have a lingering achilles problem but at least it's not getting worse.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Josh and Adam down 13th/South Temple to 9th west, south to 17th south then wound our way back. Lots of flat running which was nice for a change and we got to cross train tracks.
PM: active yoga at about 95 degrees for 75 minutes. I probably lost about 5 lbs of water.
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| Saucony Ride 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| 6,6,5,3,3,3 minute intervals on the stairmaster. Hoping a few days off from running will fix the achilles.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 59:20. Started slow and sped up with each mile. Last mile at 5:10.
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| Saucony Kinvara 2 Grey Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 0.00 | 0.00 | 8.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long/hilly (~1,450 ft) run with Josh from somewhere in Cottonwood Heights, up to the mouth of Little Cottonwood Canyon, south along Wasatch, up some more hills and back. We ran into Justin after 6.5 so he joined us for 11 of it. 24 miles of running from Sunday to Friday then 20.5 on Saturday. Maybe I should spread them out some more. Averaged about 6:35.
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| Saucony Ride 7 Miles: 20.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Fun run with Nate and Adam on the Millcreek Canyon Pipeline trail. We did the 9.5 out and back then finished with a few on the road and past the gate. Sad that this was my frist run on that trail in about 4 years. It's a good one.
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| Salomon SpeedCross III Miles: 12.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 60 minute SPIN class and 30 mins of rowing and elliptical. We did intervals and sprints that kicked by butt.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| Intervals on the stairmaster. 3,5,6,6,3,3 with a couple of minutes off in between each.
The gym's air was pretty clear today. I think my lungs are thanking my nagging achilles.
PM: bootcamp class. impossible (for me) hip flexor exercises, push ups, about 10 minutes of planks, stairs, and lunges. after the class all of us just sat on the floor not knowing what hit us.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.57 | 0.00 | 0.00 | 0.00 | 6.50 | 8.07 |
| stairmaster and 1/2 of a 5K on the treadmill.
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| elliptical and 2 miles on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It was tempting but I decided not to run the winter series 5k today. I could have raced but I figured I had a lot more to lose than I had to gain. Last year I hobbled from race to race during the winter months only to end up being sidelined from april through june. Instead of the race I did a one hour interval workout on the recumbent bike at the gym. Intervals were 3,3,16 (~5k effort),3,5,3,3,3,3 with a couple of minutes rest in between each. Totaled 42 minutes on and 18 off. Pretty good effort AND the achilles was spared.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran west from Liberty Park with Allie, James, Josh and Collin to the JRP then back. We saw lots of geese and graffiti. One marking looked like F.V. (my initials) but at second glance I think it stood for something else.
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| Saucony Ride 7 Miles: 12.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| SPIN class (5,4,5,4,5 power intervals), a few miles on the elliptical and rowing machine, and calf exercises for the achilles. Despite the achilles, I feel like my hip strength imbalances are about 90% corrected.
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| Bike Miles: 21.00 | Elliptical Miles: 2.00 | Rowing Machine Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| stairmaster with 5.5,6 and 5 minute intervals to finish it off.
PM: bootcamp class. I don't really know what we did or what you call it but it was hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| intervals on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 10.50 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 137.97 | 14.00 | 0.00 | 0.00 | 130.50 | 282.47 |
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| Saucony Ride 7 Miles: 83.35 | Stairmaster Miles: 119.00 | Bike Miles: 87.00 | New Balance MR1400 Miles: 15.00 | Saucony Kinvara 2 Grey Miles: 16.55 | Salomon SpeedCross III Miles: 12.00 | Elliptical Miles: 7.00 | Rowing Machine Miles: 1.50 |
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