| 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 | | 1499.97 | 572.35 | 50.64 | 0.00 | 475.38 | 2598.34 |
|
| Saucony Omni 6 Miles: 334.87 | Nike Structure Triax +12 Miles: 322.46 | Saucony ProGrid Omni 7 Miles: 467.59 | Elliptical Miles: 273.45 | Stairmaster Miles: 92.37 | Bike Miles: 954.67 | Nike Structure Triax +13 Miles: 279.18 | Rowing Machine Miles: 20.50 | Montrail Mountain Masochist Miles: 91.70 | Nike Lunar HM Miles: 182.73 | Nike Lunar Elite 2 Miles: 118.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 3.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 14 miles in the morning than 6 more in the afternoon on a golf course. For some reason the 6 on the golf coure at a 6:30 pace was easier than the 14 in the morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Felt like 15 miles because it was COLD. Last time I will forget my head warmer. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.16 | 0.00 | 0.00 | 0.00 | 10.16 |
| 1:01:30 on treadmill. Felt good even after a day of running in what felt like the arctic tundra. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 0.00 | 0.00 | 0.00 | 4.00 | 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.36 | 0.00 | 0.00 | 0.00 | 8.36 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.06 | 0.00 | 0.00 | 0.00 | 0.00 | 11.06 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| starting up again after surgery. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.16 | 0.00 | 0.00 | 0.00 | 0.00 | 5.16 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.36 | 1.00 | 0.00 | 0.00 | 0.00 | 9.36 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.36 | 0.00 | 0.00 | 0.00 | 0.00 | 4.36 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.36 | 1.00 | 0.00 | 0.00 | 0.00 | 7.36 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.33 | 5.33 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.03 | 0.00 | 0.00 | 0.00 | 0.00 | 9.03 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.36 | 0.00 | 0.00 | 0.00 | 0.00 | 5.36 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.36 | 0.00 | 0.00 | 1.06 | 9.42 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 1.15 | 5.15 |
| |
| | Race: |
SLCTC Winter Series 5k (3.1 Miles) 00:17:09, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.10 | 0.00 | 0.00 | 7.10 |
| Felt ok for early year race in the cold. Not much kick in me but was steady throughout. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 4.16 | 10.38 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 1.16 | 0.00 | 0.00 | 9.16 |
| Easy treadmill run |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 2.00 | 8.22 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 2.00 | 8.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1 hour on the bike in the gym |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.20 | 0.00 | 0.00 | 0.00 | 0.00 | 13.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 2.00 | 8.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.50 | 0.50 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 2.00 | 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.50 | 0.66 | 0.00 | 0.00 | 5.16 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 5.00 | 11.50 |
| 5 miles of cross country skiing |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
| 5 miles of cross country skiing |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 2.00 | 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.70 | 0.00 | 0.00 | 0.00 | 2.00 | 8.70 |
| |
| Saucony Omni 6 Miles: 6.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 1.26 | 10.01 |
| |
| Saucony Omni 6 Miles: 8.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 2.00 | 8.50 |
| |
| Saucony Omni 6 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 4.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Not sure what was wrong today. I have been running a lot outside so I decided I would put in some time on the treadmill (I know I am crazy to run indoors today). When I started I didn't have a set distance I wanted to run but a common workout I do is 10 miles at 10 mph. After one mile I up'd the pace to 10.1 with a 1% decline. My quads felt really tired but I thought they would feel better after I got warmed up. This didn't happen. My quads felt really tired for the entire run and I felt like I was working unusually hard for that pace (maybe I warmed up to fast?). For the first time I actually took along my heart rate monitor and surprisingly my heart rate was at about 180-185 for last three miles. Although I haven't used a monitor on a treadmill before I know for a fact that my heart rate is never that high at 10 mph, which is close to my marathon pace. I am not sure what to conclude from this. Any thoughts? I have been running often, about 6 times a week, but I really haven't been putting in many miles. What it is interesting is that I have run my best marathon times when I only ran 4-5 times a week for longer distances each day and on off days I cross trained (biking or swimmming). At least for me, I think my body responds better when I run fewer days and include more cross training. Fortunately the weather appears to be changing so I am looking forward to getting out on my road bike; my quads will be whipped into shape in no time. |
| Saucony Omni 6 Miles: 4.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.51 | 0.00 | 0.00 | 0.00 | 0.00 | 17.51 |
|
Wow. That was really a pain to get those stats posted. Does anyone know of an easy way just to export information from the Garmin Training Center into excel? Several hours later.....I found a solution. I downloaded some new software, SportTracks, which allows me to simply copy the data from the Activity Screen. As for the run, I think I did a good job to redeem myself from yesterday's poor performance on the treadmill. I ran north from Holladay and turned around at Myriad Genetics and returned on a similar route. My slowest mile in 7:07, lap 8, included about a half a mile up Wakara Way, which is the first part of the Deseret News10k.
Yesterday I was dying at 10.1 mph, 1% grade for 4 miles but today I managed to average 6:36 for 17 miles on a fairly hilly route. Maybe the treadmill was lying about the speed. :) Go figure. Also, my heart rate today looked much better. Averaged 147 bpm, which is about what I would suspect for my effort. |
|
| 1 | 6:56 | 1.00 | 10.1 | 159 | 191 | 116 | | 2 | 6:41 | 1.00 | 9.8 | 173 | 190 | 118 | | 3 | 6:41 | 1.00 | 10.2 | 163 | 177 | 119 | | 4 | 6:29 | 1.00 | 9.8 | 140 | 156 | 117 | | 5 | 6:37 | 1.00 | 11.0 | 154 | 186 | 118 | | 6 | 6:46 | 1.00 | 9.6 | 135 | 159 | 119 | | 7 | 6:52 | 1.00 | 9.5 | 135 | 153 | 118 | | 8 | 7:07 | 1.00 | 9.8 | 140 | 165 | 119 | | 9 | 6:22 | 1.00 | 10.5 | 138 | 162 | 116 | | 10 | 6:33 | 1.00 | 10.2 | 137 | 149 | 118 | | 11 | 6:35 | 1.00 | 10.1 | 154 | 171 | 118 | | 12 | 6:06 | 1.00 | 10.5 | 137 | 156 | 115 | | 13 | 6:28 | 1.00 | 10.2 | 136 | 158 | 118 | | 14 | 6:28 | 1.00 | 9.9 | 140 | 148 | 118 | | 15 | 6:37 | 1.00 | 9.8 | 149 | 159 | 117 | | 16 | 6:24 | 1.00 | 10.3 | 147 | 156 | 117 | | 17 | 6:27 | 1.00 | 10.3 | 152 | 161 | 118 | | 18 | 3:34 | 0.51 | 9.8 | 156 | 166 | 60 |
|
| Saucony Omni 6 Miles: 17.51 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 2.33 | 7.58 |
| A little sore after yesterday's run. I will probably do some cross training tonight.Â
|
| Saucony Omni 6 Miles: 5.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.80 | 0.00 | 0.00 | 0.00 | 2.00 | 8.80 |
| Legs were still tired. Felt ok at the end of the run. Probably around 7 min pace. |
| Saucony Omni 6 Miles: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| |
| Saucony Omni 6 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.06 | 0.00 | 0.00 | 0.00 | 2.03 | 10.09 |
|
| Time |
56:19:00 |
| Distance |
8.06 |
| Split pace |
6:59 |
| Elev. chg. |
-27 |
| Avg. HR |
149 |
|
| Saucony Omni 6 Miles: 8.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.66 | 0.00 | 0.00 | 0.50 | 5.16 |
|
TM 10 mph, 1% incline, ~160 bpm I went a mile farther than my usual pre-race routine because I felt good and the race is only a 15k ;) I am convinced that the treadmill I used last Saturday was not calibrated correctly because my heart rate was at 185 bpm for the same 10 mph pace. My run today validated my assumption that at my marathon pace my heart rate averages about 160 bpm. Considering my max heart rate is about 195 I think I should be able to run a marathon with an average heart rate of 165-170 (about 85% of max). To get there I will need to start doing more interval training or track work.
|
| Saucony Omni 6 Miles: 4.66 |
|
| | Race: |
SLCTC Winter Series 15k (9.32 Miles) 00:51:30, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 7.32 | 0.00 | 0.00 | 13.32 |
|
Today was one of those rare days when I didn't feel like I was working that hard but I was still going at my pace. I wasn't wearing my Garmin so I will have to rely on my manual watch clicks. It sure didn't feel like my last 5k was faster than my first but I suppose that's because I was working harder and the miles felt longer. Overall I felt really good and relaxed so I guess I will have to take some mental notes on how I prepared. I am crediting the pre-race hot chocolate.
|
Splits |
5K Pace |
Mile Pace |
| 5k |
17:03:00 |
17:03:00 |
5:30:00 |
| 10k |
34:30:00 |
17:27:00 |
5:37:45 |
| 15k |
51:30:00 |
17:00:00 |
5:29:02 |
| Last Mile |
0:05:31 |
|
|
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.64 | 0.00 | 0.00 | 0.00 | 0.00 | 10.64 |
|
Legs were a little sore after yesterday's race. Ran over to Sugarhouse, did a couple of laps, did 2 miles on the treadmill, then ran home. I am a big believer of running on softer surfaces on days following races. 6:51 pace
|
| Saucony Omni 6 Miles: 10.64 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.52 | 0.00 | 0.00 | 0.00 | 2.00 | 8.52 |
| Leg were more sore today than yesterday. 7:11 pace. Will probably do some cross training this evening. |
| Saucony Omni 6 Miles: 6.52 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.01 | 0.00 | 0.00 | 0.00 | 0.00 | 10.01 |
|
I usually don't run in the evening so this was a change for me. Felt a little sluggish at first but was feeling good by the end. 1:07:48, 6:46 pace, started near Sugarhouse Park and ran up past zoo and back.
Time Dis Split SD SpPace Elev. chg.
0:49:02 7.01 49:02 7.01 6:59 +285
0:55:19 8.00 6:17 0.99 6:24 -121
1:01:34 9.00 6:14 1.00 6:13 -95
1:07:43 10.01 6:08 1.00 6:08 -81
|
| Saucony Omni 6 Miles: 10.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.02 | 0.00 | 0.00 | 0.00 | 2.06 | 9.08 |
| 7.02 miles at 7:02 pace. Ran through the neighborhood I grew up in near Millcreek. Ahhhh....how nice. |
| Saucony Omni 6 Miles: 7.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.06 | 0.00 | 0.00 | 0.00 | 2.02 | 9.08 |
| 6:58 pace. I was dreading the change in weather but it wasn't so bad. Fortunately the roads weren't icy. |
| Nike Structure Triax +12 Miles: 7.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.08 | 0.00 | 0.00 | 2.16 | 9.24 |
|
Based on the relationship of my heart rate and pace during my run today I should be able to run a 4 minute mile at heart rate of 182 bpm. No problem, right? I think a logarithmic equation would be more accurate but to get a good estimate of that I would need more data. With this data I have here using a log equation results in a heart rate of 184 for a 4 min. mile and 203 for a 3 min. mile. My heart rate might be able to get to 203 but I am certain that I can't run a 3 min. mile. I wish.
Linear: Time = -.0665 * HR + 16.109 Log Equation: Time = -9.495 * ln(HR) + 53.696
| Split |
Distance |
HR |
Time |
| 1 |
1.00 |
125 |
7.51 |
| 2 |
1.00 |
135 |
7.11 |
| 3 |
1.00 |
139 |
7.03 |
| 4 |
1.00 |
148 |
6.28 |
| 5 |
1.00 |
144 |
6.04 |
| 6 |
1.00 |
154 |
5.40 |
| 7 |
1.00 |
161 |
5.37 |
| 8 |
0.08 |
|
0.30 |
| TOTAL |
7.08 |
|
46.25 |
|
| Nike Structure Triax +12 Miles: 7.08 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.28 | 0.00 | 0.00 | 1.50 | 7.28 |
| |
| Nike Structure Triax +12 Miles: 5.78 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
I was very unmotivated when I woke up but it turned into a decent run. Maybe I was in a hurry because I forgot to turn my clock forward and woke up an hour late. I ran from 30th S. 9th E. north, up I street to 11 avenue, east on 11th ave, down virginia, and back home on 15th avenue. The head wind going south wasn't fun. 6:37 average pace, average heart rate 147 bpm
| Time |
Dist. |
Split time |
Elev. chg. |
Avg. HR |
| 0:07:20 |
1 |
7:20 |
26 |
136 |
| 0:13:58 |
2 |
6:37 |
-21 |
143 |
| 0:20:19 |
3 |
6:20 |
-58 |
137 |
| 0:26:45 |
4 |
6:26 |
48 |
142 |
| 0:33:33 |
5 |
6:48 |
156 |
149 |
| 0:41:44 |
6 |
8:10 |
355 |
160
|
| 0:48:07 |
7 |
6:22 |
-143 |
148 |
| 0:54:37 |
8 |
6:30 |
-4 |
148 |
| 1:01:19 |
9 |
6:41 |
-66 |
151 |
| 1:07:37 |
10 |
6:17 |
-115 |
146 |
| 1:13:56 |
11 |
6:19 |
-78 |
147 |
| 1:20:32 |
12 |
6:35 |
-27 |
148 |
| 1:27:00 |
13 |
6:28 |
-35 |
149 |
| 1:32:56 |
14 |
5:55 |
-52 |
153 |
|
| Nike Structure Triax +12 Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.00 | 0.00 | 0.00 | 2.06 | 9.56 |
|
Flat run over to Liberty Park. I must have been asleep during the first mile because it was still dark outside. Average pace 6:41
| Split |
Distance |
Pace |
| 1 |
1.00 |
7.59 |
| 2 |
1.00 |
6.52 |
| 3 |
1.00 |
6.40 |
| 4 |
1.00 |
6.38 |
| 5 |
1.00 |
6.33 |
| 6 |
1.00 |
6.29 |
| 7 |
0.50 |
6.26 |
| 8 |
1.00 |
5.51 |
| TOTAL |
7.50 |
50.18 |
|
| Nike Structure Triax +12 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.46 | 5.00 | 0.20 | 0.00 | 2.00 | 8.66 |
|
I wussed out and went to the gym to run on the treadmill instead of running on the icy roads. On the bright side, I am sure I got a better workout for the distance. I love workouts like this. Sometimes I think I should just go back to my days of pounding out 6 miles at a 5:30 pace on the treadmill and forgetting about doing the long/slow stuff. It's a much more efficient use of my time but of course it isn't ideal for marathon training. Played tennis for an hour in the evening. I need to practice more often. Total time 40:30, Distance 6.66 miles, average pace 6:05, ~average heart rate 153
| Min |
MPH |
Pace |
Distance |
| 3.03 |
8.60 |
6.59 |
0.46 |
| 6.27 |
9.30 |
6.27 |
1 |
| 22.26 |
10.10 |
5.56 |
4 |
| 5.40 |
10.60 |
5.40 |
1 |
| 1.00 |
12.00 |
5.00 |
0.20 |
|
| Nike Structure Triax +12 Miles: 6.66 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.08 | 0.00 | 0.00 | 0.00 | 2.06 | 9.14 |
| 7:08 Pace, Millbrook loop counter-clockwise |
| Nike Structure Triax +12 Miles: 7.08 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.53 | 2.00 | 0.00 | 0.00 | 2.00 | 10.53 |
| 6:49 pace, Sugarhouse loop, counter clock-wise |
| Nike Structure Triax +12 Miles: 8.53 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 6.50 | 0.00 | 0.00 | 2.00 | 10.00 |
|
I woke up a few minutes late so I had to run a little faster than I was planning. Same route as Monday (9th East, around Liberty) but 4 mins faster. Maybe my new hair cut helped. As I write this my hands are still thawing out. I don't get it because I was wearing my big mittens.
Next week I am determined to do some track work because I am sure some 800s would do me some good.
Average pace 6:11, average HR 153
| Split |
Distance |
HR |
Pace |
| 1 |
1.00 |
129 |
7:17 |
| 2 |
1.00 |
147 |
6:09 |
| 3 |
1.00 |
149 |
6:01 |
| 4 |
1.00 |
154 |
5:57 |
| 5 |
1.00 |
159 |
5:47 |
| 6 |
1.00 |
162 |
5:42 |
| 7 |
0.50 |
163 |
6:00 |
| 8 |
1.00 |
167 |
5:34 |
| 9 |
0.50 |
158 |
6:29 |
|
| Nike Structure Triax +12 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran to the gym for a 60 min spin class. It was good to mix it up and hopefully build more quad strength. |
| Nike Structure Triax +12 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 1.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
About the same run as last Sunday. Ave Pace 6:38, HR 143. HR a little lower than last time. Didn't feel great. Runner's World for $12 a year
| Time |
Dis. |
Split |
Pace |
Elev. |
HR |
| 0:07:16 |
1 |
7:16 |
7:17 |
22 |
136 |
| 0:13:52 |
2 |
6:35 |
6:34 |
-38 |
142 |
| 0:20:24 |
3 |
6:32 |
6:33 |
17 |
142 |
| 0:26:53 |
4 |
6:28 |
6:28 |
-4 |
148 |
| 0:33:49 |
5 |
6:56 |
6:57 |
140 |
162 |
| 0:42:00 |
6 |
8:11 |
8:13 |
383 |
161 |
| 0:48:23 |
7 |
6:23 |
6:25 |
-166 |
149 |
| 0:54:51 |
8 |
6:27 |
6:27 |
-14 |
147 |
| 1:01:54 |
9 |
7:02 |
7:03 |
95 |
142 |
| 1:08:14 |
10 |
6:19 |
6:20 |
-95 |
142 |
| 1:14:24 |
11 |
6:09 |
6:09 |
-94 |
128 |
| 1:20:52 |
12 |
6:28 |
6:30 |
-38 |
142 |
| 1:27:10 |
13 |
6:17 |
6:16 |
-94 |
140 |
| 1:33:27 |
14 |
6:17 |
6:18 |
-69 |
130 |
| 1:39:21 |
15 |
5:54 |
5:57 |
-60 |
124 |
|
| Nike Structure Triax +12 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.18 | 4.00 | 0.00 | 0.00 | 0.00 | 10.18 |
|
Ran from 9th E. to about 3200 E. and back. Total time 54:10, Average pace 6:46. Very slow up but felt good coming down. Not quite the same as the Berkeley Hills.
| Dist. |
Pace |
| 4.03 |
7:47 |
| 1.00 |
5:58 |
| 1.00 |
5:58 |
| 1.00 |
5:36 |
| 1.00 |
5:19 |
Two easy miles on the treadmill after work.
|
| Nike Structure Triax +12 Miles: 10.18 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.18 | 0.00 | 0.00 | 0.00 | 0.00 | 10.18 |
|
Perfect morning to run. Liberty loop clockwise. Took it easy and felt good. 6:39 pace
|
| Nike Structure Triax +12 Miles: 10.18 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.23 | 0.00 | 0.00 | 0.00 | 0.00 | 10.23 |
|
6:52 pace, south on 9th east, east on 45th S., north on ~17th east, west on 33rd A little colder today but not bad. Felt OK.
|
| Nike Structure Triax +12 Miles: 10.23 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 3.00 | 7.20 |
| Took it easy because I am running the Canyonlands' Half on Saturday. I also need to conserve my energy to watch some serious b-ball. Go Utes, CAL, and UW! |
| Nike Structure Triax +12 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.90 | 0.25 | 0.00 | 0.51 | 4.66 |
| Pre-race prep. Average 5:47 pace on treadmill, |
| Nike Structure Triax +12 Miles: 4.15 |
| |
| | Race: |
Canyonlands Half Marathon (13.1 Miles) 01:13:01, Place overall: 4, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 13.10 | 0.00 | 0.00 | 14.10 |
|
Today I ran the Canyonlands Half Marathon.
I finally gave in and wore a heart rate monitor during a race. After going out too fast, especially in mile 2, I quickly learned that a HR of 180 was unsustainable for 13 miles. I pulled back slightly and made sure to keep the rate at around 170 until the last few miles when I wanted to put in a final push. I am guessing that my threshold HR is about 175-180. Staying over that for any length of time in a long race is probably a race killer.
The overall results were good and I actually got a couple guys in the last half mile, which is uncommon.
Some things I could have done better: 1. Not eaten Taco Bell the night before. Hmmm....I wonder why.
2. Take the first couple of miles a little bit easier (first mile was downhill so the 5:12 wasn't a shocker). I think I overdid the 2nd mile, based the high HR rate. Not sure how much this affected me in the end.
2. Probably could have taken a GU at mile 7 or 8 or so. It could have only helped so why not?
3. A longer warm up and don't take one of the earlist busses to the start. Maybe because of the high number of runners they start bussing people to the start line at 8 AM and the race doesn't start until 10. As usual, I didn't bring enough clothes and was shivering at the start area for over an hour. Not fun.
| Time |
Distance |
Split time |
Elev. chg. |
Avg. HR |
| 0:05:12 |
1 |
5:12 |
-58 |
167 |
| 0:10:36 |
2 |
5:24 |
-13 |
180 |
| 0:16:07 |
3 |
5:31 |
16 |
167 |
| 0:21:39 |
4 |
5:31 |
-37 |
170 |
| 0:27:19 |
5 |
5:39 |
51 |
171 |
| 0:32:56 |
6 |
5:36 |
-72 |
171 |
| 0:38:32 |
7 |
5:36 |
32 |
172 |
| 0:44:08 |
8 |
5:36 |
-13 |
173 |
| 0:49:42 |
9 |
5:34 |
-22 |
173 |
| 0:55:26 |
10 |
5:44 |
-2 |
172 |
| 1:01:06 |
11 |
5:40 |
3 |
174 |
| 1:06:46 |
12 |
5:39 |
-17 |
177 |
| 1:12:17 |
13 |
5:30 |
43 |
181 |
| 1:13:04 |
13.16 |
0:47 |
11 |
185 |
|
Name |
|
Pace |
Chip |
Rank |
Sex |
| 1 |
EWEN |
NORTH |
0:05:25 |
1:11:01 |
30 |
MOVERALL |
| 2 |
RYAN |
ANDRUS |
0:05:31 |
1:12:25 |
29 |
M25-29 |
| 3 |
JOSHUA |
STEFFEN |
0:05:33 |
1:12:44 |
28 |
M25-29 |
| 4 |
FRITZ |
VAN DE KAMP |
0:05:34 |
1:13:01 |
29 |
M25-29 |
| 5 |
B.J. |
CHRISTENSON |
0:05:35 |
1:13:08 |
30 |
M30-34 |
| 6 |
KEN |
PLISKA |
0:05:35 |
1:13:10 |
43 |
MMASTER |
| 7 |
DAVID |
DANLEY |
0:05:37 |
1:13:41 |
28 |
M25-29 |
|
|
|
|
|
|
|
|
| Nike Structure Triax +12 Miles: 14.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 around Grand Junction, CO. Seems like a nice place. Legs were a little slow from yesterday's race. I didn't eat any fast food today so I expect tomorrow will feel better. Back to the pb&j diet.
|
| Nike Structure Triax +12 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.15 | 0.00 | 0.00 | 0.00 | 3.18 | 8.33 |
| Easy run on the treadmill and elliptical. Almost back to normal. |
| Nike Structure Triax +12 Miles: 5.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.55 | 2.00 | 0.00 | 0.00 | 0.50 | 10.05 |
| I decided to go to the gym again because it seemed a little cold outside. Brrr...
Wasn't sure what I was going to do so I started on elliptical. Did 5 five mins than thought, "this is dumb. Why don't I just run easy on the treadmill." I started at a 7 pace then progressed over an hour to about 5:45 at the end. Last two miles were sub 6. Treadmills force motivation, at least for me.
9.55 miles, 6:26 pace
|
| Nike Structure Triax +12 Miles: 9.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.08 | 0.00 | 0.00 | 0.00 | 0.00 | 10.08 |
| I ran outside today! 6:43 pace |
| Nike Structure Triax +12 Miles: 10.08 |
|
| | 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 |
| 1 hour on the elliptical. Machine read 9 miles but I don't think that is possible. My shoulder has a problem and the pounding from running irritates it. Hopefully it improves soon. |
| | 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 |
| Ditto yesterday except I went .02 miles farther. Making progress. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 2.10 | 0.00 | 0.00 | 10.10 |
|
So much for taking it easy today and letting my shoulder heal. I really wanted to run the 5k but considering the intensity and downhill course I am sure I would have aggravated my shoulder even more. Looks like the competition was blazing fast. Wow. I have run a lot of races in California and the competition out there doesn't come close to the what I see at the local races in SLC. If there was some type of state competition I think Utah could hold its own with anybody.
Instead of the race I went to the gym to see how it would feel to run on the treadmill. Started out at 7 min pace, then 6:30, then 6, then ended with two miles under 5:30. Average pace 5:56. 0.5% incline. Run felt good.
The shoulder felt ok while I was running but now it's a little sore. Hopefully I can redeem myself next week at the Strider's Half. We'll see.
|
| Nike Structure Triax +12 Miles: 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.50 | 0.00 | 0.00 | 3.15 | 8.65 |
| Ran at the gym again. Winter is back... |
| Nike Structure Triax +12 Miles: 5.51 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Visiting Berkeley for an interview so I ran my usual rate: up Spruce, into to Tilden and down. Too bad I didn't have my Garmin because I probably set a record time. The extra oxygen was great. |
| Nike Structure Triax +12 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.28 | 0.00 | 0.00 | 0.00 | 0.00 | 10.28 |
| Legs felt a little beat up after my hilly run yesterday. I must be getting old. 6:49 pace. |
| Nike Structure Triax +12 Miles: 10.28 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
| |
| Nike Structure Triax +12 Miles: 9.50 |
|
| | 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 |
| Road the stationary bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.26 | 0.00 | 0.00 | 1.00 | 6.26 |
| Treadmill at 6 minute pace. |
| Nike Structure Triax +12 Miles: 5.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 4.00 | 6.25 |
| |
| Nike Structure Triax +12 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
21 miles, 6:22 pace. Ran out 9th east to 8600 s. up to Highland Dr. and back.
I haven't run this far in awhile but it felt good and I didn't get overly tired. Maybe it had something to do with being lazy the past few days. Go figure. The most exciting event of the run was at about mile 16 when a large bug flew into my mouth. Carbs would have been better so I spit it out.
| Time |
Distance |
Split time |
Elev. chg. |
| 0:06:40 |
1 |
6:40 |
0 |
| 0:13:03 |
2 |
6:22 |
12 |
| 0:19:36 |
3 |
6:33 |
-2 |
| 0:25:58 |
4 |
6:22 |
8 |
| 0:32:26 |
5 |
6:27 |
87 |
| 0:38:57 |
6 |
6:31 |
35 |
| 0:45:17 |
7 |
6:19 |
20 |
| 0:51:34 |
8 |
6:17 |
49 |
| 0:58:21 |
9 |
6:46 |
183 |
| 1:04:59 |
10 |
6:38 |
100 |
| 1:11:01 |
11 |
6:01 |
-169 |
| 1:17:29 |
12 |
6:28 |
24 |
| 1:23:36 |
13 |
6:06 |
-180 |
| 1:29:44 |
14 |
6:07 |
-55 |
| 1:35:52 |
15 |
6:08 |
-45 |
| 1:42:11 |
16 |
6:19 |
16 |
| 1:48:31 |
17 |
6:20 |
-15 |
| 1:55:10 |
18 |
6:38 |
78 |
| 2:01:19 |
19 |
6:08 |
-48 |
| 2:07:31 |
20 |
6:11 |
-36 |
| 2:13:38 |
21 |
6:07 |
-53 |
|
| Nike Structure Triax +12 Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.26 | 0.00 | 0.00 | 0.00 | 3.26 | 9.52 |
| 6+ miles at 6:36 pace on treadmill. Started at 7 and slowly increased to 6. Felt really good and could have easily gone faster. |
| Nike Structure Triax +12 Miles: 6.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.33 | 1.00 | 0.00 | 0.00 | 1.00 | 9.33 |
| 6:38 pace on treadmill. Legs feel better so tomorrow I am back on the road. |
| Nike Structure Triax +12 Miles: 8.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy run through Holladay. Sadly I noticed that after 20 years the TGIF's has shut down at the corner of Highland and 48th South. I remember the days of hanging out at that mall, playing in the arcade, and throwing pennies off the balcony. What are kids supposed to do now? Play their Wii's at home? Give it a few years and businesses will come back. |
| Nike Structure Triax +12 Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.53 | 6.53 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 8.00 | 0.00 | 0.00 | 1.00 | 10.00 |
|
6:06 ave. pace. I wasn't really planning to run hard but then I saw my time for my second mile and I didn't think I should slow down. Funny how that works. At least for me, if I start at a fast pace I rarely let myself slow down for the course of a run, regardless of how tired I might be or how hard the first mile is. One day I will actually try some intervals. That's a novel idea.
| Split |
Dist. |
Pace |
| 1 |
1.00 |
7:05 |
| 2 |
1.00 |
6:13 |
| 3 |
1.00 |
5:45 |
| 4 |
1.00 |
5:56 |
| 5 |
1.00 |
6:04 |
| 6 |
1.00 |
6:01 |
| 7 |
1.00 |
6:07 |
| 8 |
1.00 |
5:56 |
| 9 |
1.00 |
5:42 |
|
9.00 |
|
|
| Nike Structure Triax +12 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| After yesterday's experience I knew I couldn't take my watch. Nice day to run. |
| Nike Structure Triax +12 Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 6:32 pace. Taking it easy this week to prep for big race on Saturday. I can't wait. |
| Nike Structure Triax +12 Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.07 | 0.00 | 0.00 | 0.00 | 0.00 | 8.07 |
| 6:46 pace. Hopefully the weather Saturday morning is the same as it was today. |
| Nike Structure Triax +12 Miles: 8.07 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| My head got really cold today. |
| Nike Structure Triax +12 Miles: 7.00 |
|
| | 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 |
| 0 = perfect |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 3.16 | 0.00 | 0.00 | 0.50 | 4.16 |
|
I ran for the first time in the shoes I will wear for the race. Most people wouldn't recommend it but I have done it several times (all with the same model) and never had problems. Some would characterize these shoes as "army boots" because they weigh 12.1 oz.. One day I might try racing in some marathon flats but now isn't the time to test that out. Amazingly I got bib #8! That is my favorite sports number because I used it in football in high school and it's lucky for the Chinese. The stars are aligned.
|
| Saucony ProGrid Omni 7 Miles: 3.50 |
| |
| | Race: |
Salt Lake City Marathon (26.2 Miles) 02:36:08, Place overall: 6, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
During my four month layoff from marathons I think I forgot that they
can be quite tiring. Fortunately tomorrow I will forget and start
looking forward to the next.
Don't you wish there was a direct correlation between the degree of
suffering and your race times? If there was, I would have definitely run a
sub 2:30. Instead, I still sufficiently suffered starting at mile 18 and ended up with an
average finish. For some reason things just didn't click and I am
partly to blame because I probably went out a bit fast (1:15 out and
1:21 back). One thing I was really looking forward to during this race
was gauging my HR and never getting above 165. To my great
disappointment the HR function on my garmin didn't work for some
reason and I ended up lugging that heavy strap for 26.2 for no reason (at least +10 secs, right?). Of course after the race I turned the garmin off and then on
and it worked perfectly. Doh! Lesson to be learned is to turn on your
Garmin at least 15 mins before a race to ensure everything works.
Back to the not clicking part of the race. I thought I did everything
right, i.e. waking up at 4, showering, eating a good breakfast, and
getting to the race early. What I can't figure out is that my stomach
still felt really full throughout the entire race and I didn't even
have the appetite to take a Gel. I did force one down at mile 16
because I knew I needed it but it left me feeling nauseous. I think
next time I will get up even earlier and avoid all fats in my breakfast
because I don't think I can digest them as quickly. This means PB will
have to go, at least for one meal. :) My legs also felt a little dead and I never felt that gliding/effortless sensation at any point in the race.
All was not lost however and I still finished a respectable 6th, one place
out of the money. My time was 3 minutes faster than my previous
fastest time at SLC and I think this course was about 1 minute slower.
I would like to know who decided to have us go all the way to south
temple on state street instead of turning at about 4th south like in
the past. That hill killed me (6:42 mile).
Congrats to everyone who ran today at SLC and everywhere else! Aren't we lucky to have so many races to choose from? Those half runners were blazing fast.
No HR :(
| Time |
Distance |
Split time |
Elev. chg. |
| 0:05:22 |
1 |
5:22 |
-97 |
| 0:10:58 |
2 |
5:35 |
18 |
| 0:16:22 |
3 |
5:24 |
-150 |
| 0:21:48 |
4 |
5:25 |
-115 |
| 0:27:34 |
5 |
5:46 |
-48 |
| 0:33:24 |
6 |
5:49 |
-2 |
| 0:39:22 |
7 |
5:58 |
54 |
| 0:45:14 |
8 |
5:51 |
10 |
| 0:51:20 |
9 |
6:05 |
71 |
| 0:57:01 |
10 |
5:41 |
-74 |
| 1:02:46 |
11 |
5:44 |
-56 |
| 1:08:47 |
12 |
6:00 |
31 |
| 1:14:53 |
13 |
6:06 |
43 |
| 1:20:39 |
14 |
5:45 |
-83 |
| 1:26:27 |
15 |
5:48 |
-80 |
| 1:32:20 |
16 |
5:52 |
-55 |
| 1:38:11 |
17 |
5:51 |
13 |
| 1:44:11 |
18 |
5:59 |
-42 |
| 1:50:14 |
19 |
6:03 |
-5 |
| 1:56:23 |
20 |
6:07 |
1 |
| 2:02:36 |
21 |
6:13 |
22 |
| 2:08:51 |
22 |
6:15 |
-29 |
| 2:15:17 |
23 |
6:25 |
19 |
| 2:21:41 |
24 |
6:24 |
-24 |
| 2:28:24 |
25 |
6:42 |
86 |
| 2:34:56 |
26 |
6:31 |
-79 |
| 2:36:27 |
26.24 |
1:31 |
90 |
|
| Saucony ProGrid Omni 7 Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.10 | 0.10 |
|
Finally got out on my new road bike. I was planning a leisurely ride to help my legs recover but it turned into a 25 mile grind up Millcreek Canyon and then north towards the U. I just couldn't let my sister kick my butt. The legs still feel better than yesterday but the ride today probably wasn't the smartest thing to do a day after a marathon. Oh well. I have a few weeks to recover before the next one.
So what's the deal with no spot for biking miles? Are runners not supposed to ride a bike? These miles should count for something, right? :) Oh well. I will accept the fact that this is the "fastrunningblog" and biker geeks aren't allowed. I am still giving myself .1 for cross training because I also mowed the lawn.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.16 | 0.00 | 0.00 | 0.00 | 0.00 | 2.16 |
| Road the stationary bike and then ran slowly on the treadmill for about 2 miles. The aches are going away so I should be able to gradually increase the miles each day. |
| Nike Structure Triax +12 Miles: 2.16 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.33 | 0.00 | 0.00 | 0.00 | 3.75 | 8.08 |
| Easy miles on treadmill. |
| Nike Structure Triax +12 Miles: 5.83 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 6 miles on stair stepper. Building up those quads... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
|
Two days ago I decided to run a couple of miles at the gym after work. I did one mile and was feeling good so I sped up the pace. Suddenly I felt a twinge in my left hamstring. I stop the wheel and stretched and stupidly hopped back on. After about another minute I felt the hamstring tighten again and then a sharp pain. I jumped off immediately but I am afraid the damage was done. I definitely don't think it is torn but I am sure I won't be able to run for awhile. This isn't the first time I have done this so I am getting better at the rehab, i.e. stretch, roller, ice, heat (jet in hot tub), cross train (eliptical, stairstepper, bike, rowing), and NO RUNNING. Today I did a great workout at the gym, as defined by sweat output. 1 hour spin class, 30 mins on the eliptical, 3 mins on the rowing maching, 20 mins of lifting, stretching and core. The hamstring is feeling better but I am not going to attempt to run until at least Wednesday.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
|
I was planning to get out on my bike but I hate riding in the cold so I hit up the gym again. 1 hour on the stairstepper (450 floors), 30 mins eliptical, 15 mins core and strength, and 5 mins stretching and hot tub.
Maybe I overestimated the injury but my hamstring is feeling MUCH better already. Now I think I will be able to test it out running in just a couple of days. Wednesday should be interesting because I am racing in a bike criterium at the DMV. I just hope I don't break my collar bone again like I did in August. Should be a good workout and lots of fun! Bring on the Roadies!
|
| Elliptical Miles: 4.00 | Stairmaster Miles: 8.00 |
| |
| | 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 |
| Road the bike for 55 mins. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.26 | 0.00 | 0.00 | 0.00 | 7.80 | 8.06 |
|
I RAN a quarter mile on the treadmill and I didn't re-injure myself. There is no need to do anything crazy yet but I will definitely need to put in some good miles next week in order to make a respectable showing at Ogden. Just for fun here is a breakdown of the 502 best marathon performances by country. The US has some catching up to do and Khalid Khannouchi from Morocco gets credit for 5 of the ten. Looks like this might have been updated at the end of 2008.
Here are the other 5 from the US:
| 2:06:17 |
Hall, Ryan |
USA |
London |
5 |
4/13/2008 |
| 2:08:24 |
Hall, Ryan |
USA |
London |
7 |
4/22/2007 |
| 2:08:47 |
Kempainen, Bob |
USA |
Boston |
7 |
4/18/1994 |
| 2:08:51 |
Salazar, Alberto |
USA |
Boston |
1 |
4/19/1982 |
| 2:08:53 |
Beardsley, Dick |
USA |
Boston |
2 |
4/19/1982 |
| Country |
Total |
| AUS |
9 |
| BEL |
2 |
| BRA |
9 |
| CHN |
1 |
| COD |
1 |
| DJI |
4 |
| ERI |
3 |
| ESP |
27 |
| EST |
1 |
| ETH |
39 |
| FRA |
7 |
| GBR |
7 |
| GER |
1 |
| ITA |
12 |
| JPN |
45 |
| KEN |
236 |
| KOR |
12 |
| MAR |
24 |
| MEX |
7 |
| NED |
2 |
| POR |
11 |
| QAT |
2 |
| RSA |
16 |
| SUI |
2 |
| TAN |
9 |
| UKR |
3 |
| USA |
10 |
| Grand Total |
502 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 1.00 | 3.50 |
| Road in the DMV crit. Got gapped off early in the race so it turned into a time trial. Definitely a different experience than running. Much more strategy and positioning is everything. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.06 | 3.00 | 1.00 | 0.00 | 0.00 | 9.06 |
|
Decided to the give the running thing a shot today. Started out very easy on the treadmill but over the course of the run I really started to feel good. Last 4 at 6 min pace, last mile at 5:20. I am looking forward to getting back on the road. 6:40 pace overall.
|
| Saucony Omni 6 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.08 | 2.00 | 0.00 | 0.00 | 0.00 | 9.08 |
|
Ran on the road for the first time since the SLC Marathon. It felt like I forgot how to run and I thought I was going really slowly but turned out that I averaged about 6:26/mile. Last mile in 5:40. Two weeks of only cross training probably kept me in shape but there is something about running that can't be replicated in any other exercise. I guess it's that "runner's high" that makes the difference.
Yesterday I received some exciting news. I was given a competitive entry into the Pikes Peak Marathon. They only give out 10 to men for the marathon so I feel very privileged. What is even more exciting is that the person who notified me was Matt Carpenter, quite possibly the best ultra runner ever. He holds the ascent and marathon record for Pikes Peak (ascent record was set on day he did the marathon!) and just last year he won the North Face Endurance 50 miler which might have had the most competitive field of any ultra event in the country. Oh, and he was 44 years old! The guy is unbelievable. He holds course records everywhere.
Lung capacity: 90.2
VO2, recorded 9/13/90 at the Olympic Training Center in Colorado
Springs, CO at an altitude of 6,100'. This is the highest known
recorded VO2 by a runner (average rate for non-athletes is 44-51;
average for athletes is 60-84).
http://www.skyrunner.com/bio.htm
|
| Saucony Omni 6 Miles: 9.08 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.16 | 7.00 | 0.00 | 0.00 | 0.00 | 13.16 |
|
I was planning on a medium to long run outside but the rain kept me inside on the treadmill. Turned out to be a great workout, although I think it was more tiring than it should have been. Warm up - 3.16 @ 7 min/mile 5@5:56 3@6:22 2@5:50 Total = 13.16, ave. 6:18 pace
|
| Saucony Omni 6 Miles: 13.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.06 | 0.00 | 0.00 | 0.00 | 0.00 | 19.06 |
|
6:40 / mile. Fairly hilly run north on 9th, up E street to 11th ave, east to virginia st., through the U, up to foothill, and back. I felt like I could have gone longer and a bit harder but I didn't want to overdue it considering this was my 4th day back running. I plan to put in about 80 miles this week then back off next week to prepare for Ogden.
|
| Saucony Omni 6 Miles: 19.06 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.03 | 0.00 | 0.00 | 0.00 | 0.00 | 10.03 |
| Easy run on Holladay route. Felt ok considering workouts over the weekend. |
| Saucony Omni 6 Miles: 10.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 5.55 | 6.55 |
| |
| Saucony Omni 6 Miles: 1.00 | Elliptical Miles: 5.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I can't identify when I did it but after I left work yesterday it felt like I had slightly pulled my groin muscle. After just getting over the hamstring issue this was the last thing I wanted to happen. I stretched and did some exercises last night and today I was just planning to ride the bike at the gym. On my way to my car I figured I would test out a 0 foot jog just to see how bad it is. FORTUNATELY running didn't hurt at all so I set off on my run without any expectation for how far or fast I would go. Turned out to be a great 10 mile run around Liberty Park at about a 6:40 pace. I know I need to stop taking for granted the ability run and do a better job to prevent future injuries. All it really requires is to stretching after EVERY run and mixing in some leg strengthening exercises a few days a week. I will write this on my watch so I never forget again. I think having a short memory is a trait of runners because we forget the painful parts of races. However, at least for me, this short memory also is a bad thing because I often forget or I am too lazy to do the stuff I know is good for me, i.e. hydration, rest, ice, recovery, sleep, stretching, strength training. Live and learn I guess.
|
| Saucony Omni 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.06 | 5.00 | 0.00 | 0.00 | 0.00 | 11.06 |
| Ran from 9th east through Tanner Park to Wasatch Blvd and back. 6:47 / mile.
|
| Saucony Omni 6 Miles: 11.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.07 | 4.00 | 0.00 | 0.00 | 0.00 | 11.07 |
| Flat'ish run around Liberty Park and along 9th east. Mixed in some short intervals. 6:17 / mile. 5:34 last mile. |
| Saucony Omni 6 Miles: 11.07 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.55 | 0.00 | 0.00 | 0.00 | 0.00 | 13.55 |
| Ran through Holladay, to the gym, and home. 6:39 / mile. |
| Saucony Omni 6 Miles: 13.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| Ran up to 3300 east and back through Sugarhouse. Looking forward to the taper before Ogden. |
| Saucony Omni 6 Miles: 10.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Maybe 5 miles at marathon effort/pace. 6:18 / mile average around Liberty Park and back on 9th East. |
| Saucony Omni 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 1.25 | 0.00 | 0.00 | 4.50 |
| Speed workout! well not really enough to call it that. 3-400s and 1-800. |
| Saucony ProGrid Omni 7 Miles: 4.50 |
|
| | 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 |
| Golfed for the first time in 2 years! Of course I got a cart because I didn't want to walk. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.40 | 3.10 | 0.00 | 0.00 | 0.50 | 4.00 |
| The usual pre-race tempo run on the treadmill. |
| Saucony ProGrid Omni 7 Miles: 3.50 | Elliptical Miles: 0.50 |
|
| | Race: |
Ogden Marathon 2009 (26.2 Miles) 02:37:31, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.38 | 0.00 | 0.00 | 0.00 | 26.38 |
|
Not sure what to think about this race. On the bright side, my legs felt better than I did at Salt Lake, I placed well, and I can actually walk today. The unfortunate part was that my stomach gave me major problems again (had to take a pit stop at mile 10) and my time was slower than my goal. Looking at my splits, I realize that I really missed the boat from miles 18-23. Those are super fast miles so I think I should have been in the 5:40s if not faster. The reality is that the 2.5 weeks of 0 running after the SLC Marathon due to a hamstring problem didn't help my cause and I am guilty of completely slacking on speed work. Stupidly the fastest I ever run is in a marathon so how in the world can I ever expect to get faster??? Duh. I think over the next few weeks I will run less but at a faster pace and I will mix in more biking and trail running. I am looking forward to the Steeplechase in June and then capping off the summer with the Pikes Peak Marathon in August. Bring on those hills!
Congrats to Seth and Nick, who were probably done with their massages by the time I finished, and to the other bloggers who ran the half, full, 5k and relay. I forgot to give a special thanks to Dave at the aid station near mile 17. After watching me drop 2 cups of water in the aid station I guess he really wanted to make sure I was hydrated. He grabbed a cup and started chasing me down. After a few hundred yards I heard some footsteps and I remember thinking to myself, "oh wow. Walter must be feeling really good now because he is gaining on me fast." I turned around to see what was up and instead of a runner I was amazed to see a middle aged man in jeans chasing me down with a cup of water. I grabbed the cup and thanked him for his effort and also had time to get his name. Thanks Dave!
| Time |
Distance |
Split time |
Elev. chg. |
Avg. HR |
| 0:05:15 |
1 |
5:15 |
-90 |
170 |
| 0:11:03 |
2 |
5:46 |
2 |
173 |
| 0:16:44 |
3 |
5:40 |
-139 |
174 |
| 0:22:25 |
4 |
5:40 |
-59 |
175 |
| 0:28:04 |
5 |
5:39 |
-78 |
164 |
| 0:33:44 |
6 |
5:39 |
-44 |
157 |
| 0:39:29 |
7 |
5:44 |
-81 |
158 |
| 0:45:22 |
8 |
5:52 |
-27 |
158 |
| 0:51:21 |
9 |
5:59 |
14 |
160 |
| 0:57:20 |
10 |
5:58 |
7 |
157 |
| 1:03:33 |
11 |
6:13 |
-6 |
160 |
| 1:09:36 |
12 |
6:03 |
-20 |
157 |
| 1:15:45 |
13 |
6:07 |
33 |
159 |
| 1:21:47 |
14 |
6:02 |
-40 |
158 |
| 1:28:11 |
15 |
6:23 |
54 |
160 |
| 1:34:14 |
16 |
6:03 |
-2 |
159 |
| 1:40:24 |
17 |
6:09 |
2 |
157 |
| 1:46:20 |
18 |
5:56 |
-119 |
154 |
| 1:52:15 |
19 |
5:54 |
-64 |
156 |
| 1:58:21 |
20 |
6:05 |
-40 |
157 |
| 2:04:25 |
21 |
6:04 |
-113 |
158 |
| 2:10:29 |
22 |
6:03 |
-100 |
157 |
| 2:16:29 |
23 |
6:00 |
-167 |
155 |
| 2:22:44 |
24 |
6:14 |
-32 |
161 |
| 2:29:01 |
25 |
6:18 |
-30 |
162 |
| 2:35:19 |
26 |
6:16 |
-12 |
165 |
| 2:37:52 |
26.38 |
2:33 |
7 |
169 |
|
| Saucony ProGrid Omni 7 Miles: 26.38 |
| |
| | 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 |
| | |
|
| | 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 |
|
Stair stepper | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.33 | 0.00 | 0.00 | 0.00 | 0.00 | 4.33 |
| 30 mins on bike and 30 easy mins on treadmill |
| Saucony Omni 6 Miles: 4.33 | Bike Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| |
| Bike Miles: 15.00 | Elliptical Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.33 | 0.00 | 0.00 | 0.00 | 0.00 | 9.33 |
| |
| Saucony Omni 6 Miles: 9.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 6:45 / mile. Felt like a lot of work for 8.5 miles. Probably not recovered from the marathon. |
| Nike Structure Triax +13 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.30 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| I was planning to ride my bike but my bike doesn't like getting wet. Instead I decided I would jog to the gym and then depending on how I felt run on the treadmill or ride a stationary bike. I got about about a mile from my house and figured I would just keep going. I got very wet but I am glad that I stayed outside. If the weather cooperates tomorrow I will ride my bike up immigration and then up big mountain. |
| Nike Structure Triax +13 Miles: 13.30 |
|
| | 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 |
| 2:14. Hilly bike ride above the zoo, up immigration, half way to Big Mountain and back. ~18 mph. The beauty of bike riding is that I can get a great 2 hour + workout and do it again the next day. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:47 pace up 27th E. and around Sugarhouse Park. |
| Nike Structure Triax +13 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.33 | 1.00 | 0.00 | 0.00 | 5.00 | 7.33 |
| |
| Nike Structure Triax +13 Miles: 2.50 | Elliptical Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| |
| Nike Structure Triax +13 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Walked 9 holes of golf in the company tournament. 2-0 after two years of not playing isn't too bad. |
| | 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 |
| 2,100 ft. of climbing. Dry Creek to Bonneville Shoreline. It was fun to get out on the trails and the views were incredible. |
| Nike Structure Triax +13 Miles: 12.00 |
|
| | 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 |
|
~18 mph. 2:21. Road over Little Mountain and then to the top of Big Mountain. About 3,500 ft of climbing. Caught up with some roadies on the way down Emigration so the descent was faster than usual. Perfect weather to ride!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.38 | 2.00 | 0.00 | 0.00 | 0.00 | 10.38 |
| Run through Holladay. 6:38 / mile. |
| Nike Structure Triax +13 Miles: 10.38 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 3.75 | 1.75 | 0.00 | 0.00 | 11.00 |
| I had to run on the track today for a self assessed fitness test. I ran over to Highland High but quickly realized that the track is under construction. Apparently the city forgot to tell me. :) I felt that I had to do the test today so I continued on to East. Did one 300 meter (odd distance I know) in 51 secs and a 1.5 mile in 8 mins. If I didn't have to run to East I would have been MUCH faster. Yeah right. Anyway, it was good to get my heart rate up and to run in circles. 5.5 miles at 7:30 pace, 1.5 at 5:30, 4 at about 6
|
| Nike Structure Triax +13 Miles: 11.00 |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.70 | 1.80 | 1.00 | 0.00 | 0.00 | 6.50 |
| 3.7 miles to and from gym at about 7:30 15 mins at .5% incline (10 mins at 5:25 and 1 mile at 5 min pace) 5 minute mile was hard but not death. Felt good.
|
| Nike Structure Triax +13 Miles: 6.50 |
| |
| | Race: |
Crack of Dawn 10 miler (10 Miles) 00:54:16, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 7.00 | 3.00 | 0.00 | 0.00 | 13.00 |
|
They aren't kidding about the crack of dawn. The race started at 6 AM at the Little Dell parking lot, ascended Little Mountain, down Emigration Canyon and ended at This Is The Place Monument. It's probably not the best warm-up for the Steeplechase but at least I got in some good threshold miles and beat up my knees a little bit. Barry "The Lung" Makarewicz (cross country, runner, triathlete) took second in about 58. He is 47 years old and will probably kick my butt next week in the Steeplechase. As for the race, the second mile to the top of Little Mountain was rough and for the rest I just tried to let gravity do its trick and keep my legs churning. Although nobody was around me I did manage to make the finish memorable and now I am sure the people in the finishers shoot think I am crazy. When I crossed the line my garmin totaled only 9.92. I couldn't be shorted the .08 so after they pulled my bib I sprinted into the parking lot until I got to 10. Considering this minor delay I am certain that my last mile would have been sub 5. My chip time was 54:16 but I think it should be closer to my garmin time of 54:47. Of course 16 looks better so that's what I put for my Race Time. :)
| Time |
Distance |
Split time |
Elev. chg. |
| 5.56 |
1 |
5:56 |
89 |
| 12.34 |
2 |
6:46 |
213 |
| 18.12 |
3 |
5:29 |
-195 |
| 23.26 |
4 |
5:14 |
-267 |
| 28.39 |
5 |
5:13 |
-185 |
| 33.54 |
6 |
5:15 |
-162 |
| 39.13 |
7 |
5:18 |
-129 |
| 44.31 |
8 |
5:18 |
-125 |
| 49.44 |
9 |
5:13 |
-128 |
| 54.47 |
10 |
5:02 |
-119 |
|
| Nike Structure Triax +13 Miles: 13.00 |
| |
| | 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 |
| Day at the gym. Probably lost 8 pounds of water. |
| Bike Miles: 10.00 | Stairmaster Miles: 9.00 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Ran around Sugar House. I love the rain! |
| Nike Structure Triax +13 Miles: 9.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Nike Structure Triax +13 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 3.13 | 0.00 | 0.00 | 0.50 | 4.13 |
|
Although the race tomorrow is up a mountain I still did my pre race warm-up on the treadmill. 1 warm up, 3 at 5:52, .5%, 2%, and 3% incline. Except for the early start I can't wait!
| |
| |
| | Race: |
Wahsatch Steeplechase 2009 (16.5 Miles) 02:19:47, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
You know it's a great course when the garmin goes haywire and one of my splits (mile 7) is slower than my 5k time. The website claims the course is 17.5 miles with 9000 ft of elevation loss and gain. My garmin fell short on both but that's probably because the hills were sooooo steep and there were many sharp turns. I think it worked to my advantage that I haven't run this race since 2003 because I didn't realize what I was getting myself into. Those hills seemed to never stop and they just got steeper and steeper. Then once the hills were over I got to risk my life climbing over crags then risk my life again (as Jun (Craig) can attest with his war wounds) descending the back side of the mountain. The race was an adventure to say the least full of tripping, falling, hiking, running, and trying not to let the wheels fall off. I led for the first 4 or 5 miles until I was passed by Evan from Idaho Falls on a really steep hill. Over the next couple of miles he distanced himself enough so that he had about a 2 minute lead at the summit. At that point I didn't think I would see him again because he was obviously stronger on the climbs and he also seemed to have plenty of speed to go with it (come to find out he ran a 15:10 5k in college). However, after descending for a couple of miles out of nowhere Evan rejoined the trail and I was again in the lead. Apparently he took a wrong turn, which probably cost him at least 2 minutes. From the point where he rejoined me up until 1 mile from the finish (probably about 6 miles), the gap between us was never more than 10 ft. I pounded the downhills in an attempt to drop him but he never budged. Then as I suspected he surged with a mile left and my already decimated legs couldn't respond. He finished about 15 seconds ahead of me but really he beat my by about 2 mins because of the detour he took on the descent. Despite losing to him I am glad we were able to run side by side because I am sure I wouldn't have run that fast or hard if I was alone. I hope I helped him push the pace too. At the finish I immediately jumped in the conveniently located creek in Memory Grove. Hopefully the cold water will help the knees I just abused for 2+ hours. To cap off the day I also got to meet Jon and Craig, albeit very briefly. I hope you guys had a good time!
| Time |
Distance |
Split time |
Split pace |
Elev. chg. |
| 0:07:05 |
1 |
7:05 |
7:05 |
220 |
| 0:16:23 |
2 |
9:18 |
9:25 |
555 |
| 0:24:31 |
3 |
8:07 |
8:10 |
323 |
| 0:32:39 |
4 |
8:08 |
8:13 |
332 |
| 0:41:46 |
5 |
9:07 |
9:09 |
361 |
| 0:51:29 |
6 |
9:42 |
9:41 |
458 |
| 1:09:12 |
7 |
17:43 |
17:49 |
1,131 |
| 1:25:02 |
8 |
15:49 |
16:01 |
-82 |
| 1:34:52 |
9 |
9:50 |
9:51 |
-1,280 |
| 1:41:37 |
10 |
6:45 |
6:43 |
-576 |
| 1:46:56 |
11 |
5:19 |
5:22 |
-345 |
| 1:52:36 |
12 |
5:39 |
5:41 |
-222 |
| 1:59:05 |
13 |
6:28 |
6:31 |
-132 |
| 2:05:30 |
14 |
6:24 |
6:26 |
-246 |
| 2:12:10 |
15 |
6:39 |
6:39 |
-204 |
| 2:17:47 |
16 |
5:37 |
5:38 |
-205 |
| 2:20:11 |
16.27 |
2:23 |
7:16 |
-70 |
|
| Nike Structure Triax +13 Miles: 16.50 |
| |
| | 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 |
| Found a window in the weather and road my bike up Emigration. Legs are feeling better than expected. | |
|
| | 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 |
| Hmmm....more sore than I was yesterday. Maybe more of the rowing machine and bike tomorrow. |
| Bike Miles: 10.00 | Rowing Machine Miles: 1.50 |
|
| | 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 |
| |
| Elliptical Miles: 4.00 | Rowing Machine Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.50 | 0.00 | 0.00 | 6.50 | 8.00 |
| Tried running for the first time since Saturday. My legs remember how but they weren't very happy. Maybe tomorrow will be better. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Tried out the treadmill again. Better than yesterday but not great. The people in the gym are probably getting sick of me so tomorrow I will need to go outside. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran around Sugar House and then two fast miles at the gym. |
| Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.55 | 2.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| |
| Nike Structure Triax +13 Miles: 6.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.05 | 2.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| |
| Nike Structure Triax +13 Miles: 7.00 |
|
| | 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 |
| | |
|
| | 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 |
| |
| Bike Miles: 10.00 | Elliptical Miles: 2.00 | Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 |
|
Felt sick the last few days but I think I am back on track. 6:31 pace Isn't it annoying to have to run behind cars because you know they won't look both ways before pulling out of a driveway or intersection? Sometimes I want to run in front just so they get the point but then I realize I would be the who would die if they didn't see me.
|
| Nike Structure Triax +13 Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.16 | 0.00 | 0.00 | 0.00 | 5.16 |
| 6:20 pace on treadmill. Last two about 5:30 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.05 | 2.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| Woke up late. Oops. Last mile in 5:15 |
| Nike Structure Triax +13 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 2.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Will I ever wake up feeling like I want to run? Felt ok once I got going. 6:30 pace. Bike ride tomorrow.
|
| Nike Structure Triax +13 Miles: 10.25 |
|
| | 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 |
| Road up Big Mountain with my sister in about 2:47. Perfect day to ride.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Nike Structure Triax +13 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| |
| Bike Miles: 5.00 | Elliptical Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 3.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Same route as last Wednesday. 6:25 per mile. 6 seconds per mile faster. |
| Nike Structure Triax +13 Miles: 10.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.15 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 |
| |
| | Race: |
Sawtelle Stampede Half Marathon (13.1 Miles) 01:20:48, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.25 | 13.10 | 0.00 | 0.00 | 0.00 | 14.35 |
|
This race has been a tradition for me and my mom since 2002. Our family has a cabin near West Yellowstone so its a perfect way to spend the 4th. The race starts near Island Park, ID and weaves its way through the forest on ATV trails. The loop course is quite challenging because its at 6,500 ft, the dirt surface is very uneven, and its relatively hilly. Back in 2002 there must have been only 20 racers but it has grown to about 150 (split across 5k, 10k, and 1/2) because the directors do everything they possible can to promote the race including a great performance of the national anthem, music at the aid stations, a raffle, and money for the top three. The top three, men and woman, this year got "boxes of gold", literally (gold 1 dollar coins) totalling $125 for #1, $100 for #2, and $75 for #3. I can't think of another race of this size that even comes close to paying out that much.
My experience with this race dates back to 2002 when I barely held off a runner from Boulder who was driving through the area. That race ranks as one of the most memorable because I never suspected that I would be running stride for stride with another runner in the last quarter mile of a race in the middle of nowhere with only 20 runners. Plus it was one of the few times where I pulled out a close victory with my final kick. From 2003 to 2006 I won without much competition probably winning with times in the 1:25 range. Unfortunately I had to break my win streak at 5 because in 2007 I was in Seattle working and then last year I missed the race because I was doing chemotherapy. I was looking forward to regaining my title but soon after arriving I realized I would have to work for it because a former UVU runner, Ryan Gurr, decided to show. For the first three miles we ran side by side but he slowly got away on the downhills and he ended up beating my by about 1.5 mins. Since I didn't know who he was I thought he might fade but he held strong throughout. I was still happy with my run because it was about the same time or faster than what I did in 2002, I worked hard, and I still won 100 coins of gold! If you are ever in the Yellowstone area over the 4th you should definitely check it out.
|
| Time |
Distance |
Split time |
Elev. chg. |
| 0:05:47 |
1 |
5:47 |
46 |
| 0:11:56 |
2 |
6:07 |
46 |
| 0:18:08 |
3 |
6:12 |
38 |
| 0:24:05 |
4 |
5:56 |
-53 |
| 0:29:59 |
5 |
5:54 |
-17 |
| 0:36:03 |
6 |
6:04 |
-46 |
| 0:42:11 |
7 |
6:07 |
-17 |
| 0:48:42 |
8 |
6:31 |
77 |
| 0:55:04 |
9 |
6:21 |
24 |
| 1:01:28 |
10 |
6:24 |
23 |
| 1:08:15 |
11 |
6:46 |
43 |
| 1:14:26 |
12 |
6:10 |
-99 |
| 1:20:19 |
13 |
5:53 |
-68 |
| 1:20:48 |
13.09 |
0:28 |
-14 |
|
| Nike Structure Triax +13 Miles: 14.35 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 min pace. Felt good today probably because I didn't run yesterday and I ran slowly. Go figure. |
| Nike Structure Triax +13 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 1.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| |
| Nike Structure Triax +13 Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran up to Wasatch Blvd and back on Holladay Blvd. Windy and fairly hot for 7AM. 6:50 pace |
| Nike Structure Triax +13 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 2.25 | 0.00 | 0.00 | 5.00 |
| |
| Nike Structure Triax +13 Miles: 5.00 |
|
| | Race: |
Canyon to Canyon Half Marathon (13.1 Miles) 01:17:05, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 13.10 | 0.00 | 0.00 | 0.00 | 17.10 |
|
Another half marathon and another 2nd place. The race started at the East Canyon Resort then headed south along the highway for about a mile. From there it was an out and back along the dirt road that connect East Canyon to Parley's. The first half has more elevation but throughout the race there are some good sized hills. I think my second half was about 1 minute faster than my first. The guy who won obviously ran a better race because he was patient enough to wait until the half way point to pass me. I managed to stay near him for the next mile after the turn but then he slowly got away. Considering the hilly course and elevation his time of about 1:15:30 was very impressive. One annoyance however, was that from mile 5 to the turnaround I was running into a decent headwind and the guy who beat me was drafting the entire way by running about 5 ft. behind me. I realize the benefit isn't close to as much as biking but it still makes a considerable difference when running in windy conditions. With a few exceptions in biking it isn't acceptable to stay on a wheel without doing your fair share of work. Is there similar etiquette in running or should the front runner just slow down or move to the side if it bothers him or her? When I have been the trailing runner in the past I have always offered (or just jumped ahead) to take turns because it makes sense to me.
| Time |
Distance |
Split time |
Elev. chg. |
| 0:05:49 |
1 |
5:49 |
104 |
| 0:11:52 |
2 |
6:02 |
52 |
| 0:18:12 |
3 |
6:19 |
137 |
| 0:24:29 |
4 |
6:17 |
55 |
| 0:30:40 |
5 |
6:10 |
12 |
| 0:36:43 |
6 |
6:03 |
47 |
| 0:42:27 |
7 |
5:44 |
-7 |
| 0:48:12 |
8 |
5:45 |
-25 |
| 0:54:12 |
9 |
6:00 |
-48 |
| 1:00:14 |
10 |
6:01 |
-69 |
| 1:06:10 |
11 |
5:56 |
-131 |
| 1:12:08 |
12 |
5:57 |
-73 |
| 1:18:03 |
13 |
5:55 |
-45 |
|
| Nike Structure Triax +13 Miles: 17.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.15 | 0.00 | 0.00 | 0.00 | 0.00 | 17.15 |
| Today was the first day EVER that I have worn sunglasses while running. I figured it's better late than never to protect my eyes and today they
were especially helpful because I didn't start until 10:30. Early on the sweat around the nose piece bothered me but by the end I didn't even notice it.
I ran from 30th South North to 11th Ave., east through the U and back on 23rd East. Average pace was 7:03, including the slow mile up L St. Felt ok considering I raced yesterday.
|
| Nike Structure Triax +13 Miles: 17.15 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| One of those days where I woke up with no plan. Started packing my bag for the gym then decided I would jog over instead. 2 miles to the gym, 4 at the gym on the treadmill, and 2 back home. The treadmill surprisingly felt really good so I ran the last mile in about 5:50. |
| Nike Structure Triax +13 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 5.56 | 0.00 | 0.00 | 1.20 | 8.26 |
| 5.5 miles on treadmill with .5 - 2% incline at 6 min pace. |
| Saucony Omni 6 Miles: 8.26 | Elliptical Miles: 1.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.26 | 0.00 | 0.00 | 0.00 | 11.26 |
| Route through Holladay. Last 3 - 6:01, 5:47, 5:27 Average 6:19. I need to get on the roller because the hamstring is very tight. |
| Saucony Omni 6 Miles: 11.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.06 | 0.00 | 0.00 | 0.00 | 6.00 | 7.06 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran north around Liberty Park and back through Sugar House. 6:45 pace |
| Saucony Omni 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 1.00 | 0.00 | 0.00 | 0.00 | 8.30 |
|
I decided not to the Draper Days 5k because I have raced the last two weekends and I have the SF Marathon next Sunday. I am sure the speed workout would have been helpful but I just wasn't up for it. Instead I slept in and then jogged around Sugar House and went to gym. 1 mile on the treadmill at 5:30. Felt fairly sluggish so after tomorrow I will be taking it relatively easy. |
| Saucony Omni 6 Miles: 8.16 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.06 | 0.00 | 0.00 | 0.00 | 0.00 | 14.06 |
| Ran through Sugar House, above the zoo, through Research Park and back. The heat wasn't too bad but I was very thirsty when I got home. I need to start looking for water fountains because I am too lazy to carry my own bottle. |
| Saucony Omni 6 Miles: 14.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 6.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| My team lost in the final four of our company golf tournament yesterday so I decided to let out some frustration on the treadmill. I purposely chose the treadmill that maxes at 10 mph so I wouldn't overdo it. Ran 3 easy, 6 at 6:00 min/mill then switched to the fast treadmill for the last 1.25 miles. Last mile in about 5:10. This is a typical Tuesday pre-race workout and it felt relatively easy. Considering this and the extra oxygen in San Francisco I am hopeful for a good race. |
| Saucony Omni 6 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run to and from the gym. 2.5 miles on the treadmill at the gym along with stretching and some core. |
| Saucony Omni 6 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.40 | 3.10 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill warm-up |
| Saucony ProGrid Omni 7 Miles: 3.50 |
|
| | Race: |
San Francisco Marathon (26.2 Miles) 02:34:01, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.60 | 0.00 | 0.00 | 5.00 | 31.60 |
|
Ugh...woke up at 3:15, race at 5:30, dumb friend took me and his brother on a walking tour up, down and around SF (hence the 5 ct miles), flight left at 8:30 PM and just got home at midnight. Not much energy or brain power left so I will have to comment more later. Looking forward to 0 productivity at work tomorrow. Winner was 2:25:32 and 2nd was 6 seconds ahead of me. Doh! 5,036 finishers.
Very small PR but on a considerably harder course. Felt pretty good as splits will show. Not sure about at the 26.59. I definitely wasn't trying to round the corners. 7.6 Mi:
44:47 Pace: 5:54 First Half:
1:17:35 Pace: 5:56 Second Half: 1:16:26 Pace: 5:50
Finish:
2:34:01 Pace: 5:53 Race Notes:
This race was a lot less painful than the SLC and Ogden Marathons. My stomach didn't have issues and my legs didn't get beaten up as badly. The legs holding up better was probably a combination of the course (up and down) and the fact that I have more races under my belt at this point in the year. I am realizing that despite the terrain I usually end up with about the same time. This either means that I am really good at courses with variable terrain or I am relatively bad at downhill courses like Ogden. Of course it has to be a combo of the two and just shows that to be good at courses around here I need to do something to improve my downhill stamina. The lack of stomach issues must have had something to do with my breakfast (chocoloate milk and Clif Bar two hours before vs. toast, PB, and cereal). Regardless of how early I wake up I plan to remove peanut butter from the pre-race routine because I think it takes a long time to digest. Not having to deal with this was a huge relief and it made it much easier to manage my fuel throughout the race (~2.5 GUs). Something obvious that must have also helped was running at sea level.
Every time I trained at sea level and raced at elevation my legs felt
terrible. This time the cards were turned and my legs felt fresh from
the beginning. As for race strategy, I decided to do away with the HR band and go entirely by feel. I only looked at my time at the half way point and mile 20. I knew on a course like this that I would have fast and slow miles so I didn't think it would help to watch every split. I distanced myself from a pack at the Golden Gate Bridge and ran by myself until about mile 10. At that point the guy who took second caught up to me and we ran shoulder to shoulder until about mile 25, when he started to pull away. The guy spoke very little English so after mile 11 my Spanish was exhausted and we had to run the rest of the race in silence. What's amazing about this guy is that he is 45 and his previous PR was 2:40. Unless he lied about his PR, I really don't know how he held up so well and how he was able to manage a decent kick with a mile left. He definitely had more in the tank at the end than me.
For awhile on Sunday I was thinking about how nice the Bay Area is and why it is that I decided to leave. All it took was the 2 hour public transportation commute from SF to the OAK airport and the $4 bagel to convince me that I made the right decision to leave.
| Time |
Distance |
Split time |
Elev. chg. |
| 0:05:42 |
1 |
5:42 |
30 |
| 0:11:24 |
2 |
5:42 |
14 |
| 0:17:18 |
3 |
5:53 |
-46 |
| 0:23:04 |
4 |
5:45 |
21 |
| 0:28:50 |
5 |
5:46 |
-8 |
| 0:35:22 |
6 |
6:32 |
251 |
| 0:41:06 |
7 |
5:44 |
-5 |
| 0:46:50 |
8 |
5:43 |
-56 |
| 0:52:47 |
9 |
5:57 |
31 |
| 0:58:43 |
10 |
5:55 |
33 |
| 1:04:12 |
11 |
5:29 |
-194 |
| 1:10:18 |
12 |
6:06 |
129 |
| 1:16:12 |
13 |
5:53 |
-26 |
| 1:21:48 |
14 |
5:36 |
-68 |
| 1:27:40 |
15 |
5:52 |
-7 |
| 1:33:32 |
16 |
5:51 |
63 |
| 1:39:31 |
17 |
5:59 |
105 |
| 1:45:04 |
18 |
5:32 |
-47 |
| 1:50:51 |
19 |
5:46 |
-2 |
| 1:56:38 |
20 |
5:47 |
71 |
| 2:02:03 |
21 |
5:24 |
-160 |
| 2:07:33 |
22 |
5:29 |
-122 |
| 2:13:25 |
23 |
5:52 |
27 |
| 2:19:10 |
24 |
5:44 |
72 |
| 2:24:52 |
25 |
5:41 |
-54 |
| 2:30:38 |
26 |
5:46 |
-41 |
| 2:34:06 |
26.59 |
3:27 |
106 |
|
| Saucony ProGrid Omni 7 Miles: 26.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| |
| Bike Miles: 10.00 | Elliptical Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
| |
| Bike Miles: 5.00 | Stairmaster Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.26 | 0.00 | 0.00 | 0.00 | 0.00 | 3.26 |
| Tried running for the first time since the race. Felt like was at about mile 10 of a marathon but that was expected. |
| Saucony Omni 6 Miles: 3.26 | Bike Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Packed the bag for the gym then decided to give the roads a shot. Felt decent but slow. |
| | 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 |
| Road up Millcreek Canyon. I was dying at the bottom but felt better towards the top. Coming down is always a fun time. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.56 | 0.00 | 0.00 | 0.00 | 0.00 | 13.56 |
| Very slow. Ran from parking lot on Wasatch Blvd, up Millcreek Canyon, left turn up pipeline trail, left turn to top of Grandeur Peak, turned around at peak, back on same trail and then added a few mile going out and back on pipeline. |
| Saucony Omni 6 Miles: 13.56 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran from 9th east through Tanner park and up 3700 east above Wasatch Blvd. Since I was so slow going up I had to work harder than I wanted on the way home to get under a 7 min pace. Last mile in 5:40, 6:59 average pace. It made me tired. |
| Saucony ProGrid Omni 7 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.06 | 0.00 | 0.00 | 0.00 | 4.06 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 1.75 | 0.00 | 0.00 | 4.50 |
| Physical fitness test. Had to run 300 m and 1.5 m. 300 in 45 secs and 1.5 in 7:54. Probably could have done better but I did much better than what was required. Oddly the average person doesn't train for distance. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.12 | 0.00 | 0.00 | 0.00 | 0.00 | 13.12 |
| Ran from 9th east, through Tanner Park, and up into the hills. Faster on the way up but wasn't very speedy on the way down. ~7:20 pace. |
| Saucony ProGrid Omni 7 Miles: 13.12 |
|
| | 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 |
| Road up Millcreek then to the zoo. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| Hilly run in Montana in my new trail shoes. |
| Montrail Mountain Masochist Miles: 16.25 |
|
| | 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 |
| Swam across the lake and back. First swim in a year! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.26 | 3.00 | 0.00 | 0.00 | 0.00 | 9.26 |
| Another run up the mountain. Feeling pretty good for Pikes Peak on Sunday. |
| Montrail Mountain Masochist Miles: 9.26 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.26 | 3.00 | 0.00 | 0.00 | 0.00 | 10.26 |
| |
| Montrail Mountain Masochist Miles: 10.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.56 | 3.50 | 0.00 | 0.00 | 0.00 | 4.06 |
| Pre race warm up |
| | Race: |
Pikes Peak Marathon 2009 (26.2 Miles) 04:22:13, Place overall: 10, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
My goal was to be within 45 mins. of Matt Carpenter. He beat me by 45:11..close enough. The guy is a freak of nature. He is 45 and dominates everyone. I think he beat me to the top by 36 mins and then he beat me by another 9 mins on his casual decent. What is crazy is that his ascent during the marathon was faster than any of the times in the ascent race on Saturday and the guy who won the ascent on Saturday is on the TEVA trail running team.
My other goal was to finish in the top 10, which I was able to accomplish, barely. I finished 10th overall which gets me an entry to next year's race, more trail shoes, and a cool plaque with a rock from the mountain. Something I wanted to avoid was crashing but unfortunately at about mile 19 after the really steep and rocky part I must have relaxed too much because I soon found myself sliding face first down the path. Fortunately this time I only broke my watch and ran away with a few scraps and a bruised hip.
I was happy with my downhill time of 1:34 because it was competitive with everyone except Matt and #2. Where I lost time was on the ascent. I just haven't done enough hill and bike training to sufficiently build the quads and the altitude didn't help. Apparently at that altitude there is 40% less oxygen then at sea level. I suspect Salt Lake has about 10% less (need to confirm that). I think if I put in some 4 hr. hilly bike rides and ran more in the mountains around here I could take off at least 10 mins.
The crash might have something to do with the garmin showing 25. Or maybe the garmin also didn't like the altitude and those huge steps at the top
| Time |
Distance |
Split time |
Elev. chg. |
Approx. Elev. |
| 0:06:53 |
1 |
6:53 |
212 |
6712 |
| 0:17:48 |
2 |
10:55 |
679 |
7391 |
| 0:30:10 |
3 |
12:22 |
740 |
8131 |
| 0:42:26 |
4 |
12:15 |
665 |
8796 |
| 0:54:13 |
5 |
11:47 |
598 |
9394 |
| 1:03:53 |
6 |
9:39 |
360 |
9754 |
| 1:13:37 |
7 |
9:44 |
325 |
10079 |
| 1:26:21 |
8 |
12:44 |
603 |
10682 |
| 1:40:53 |
9 |
14:32 |
750 |
11432 |
| 1:57:19 |
10 |
16:25 |
765 |
12197 |
| 2:13:20 |
11 |
16:01 |
627 |
12824 |
| 2:30:19 |
12 |
16:58 |
724 |
13548 |
| 2:50:23 |
13 |
20:03 |
574 |
14122 |
| 3:00:58 |
14 |
10:35 |
-749 |
13373 |
| 3:09:16 |
15 |
8:18 |
-727 |
12646 |
| 3:18:11 |
16 |
8:54 |
-746 |
11900 |
| 3:26:28 |
17 |
8:17 |
-769 |
11131 |
| 3:34:19 |
18 |
7:50 |
-659 |
10472 |
| 3:41:24 |
19 |
7:04 |
-650 |
9822 |
| 3:48:34 |
20 |
7:10 |
-267 |
9555 |
| 3:54:55 |
21 |
6:21 |
-436 |
9119 |
| 4:02:16 |
22 |
7:20 |
-649 |
8470 |
| 4:09:28 |
23 |
7:12 |
-778 |
7692 |
| 4:16:40 |
24 |
7:12 |
-796 |
6896 |
| 4:22:00 |
25 |
5:19 |
-357 |
6539 |
| 4:22:52 |
25.06 |
0:51 |
8 |
6547 |
|
| Montrail Mountain Masochist Miles: 26.20 |
| |
| | 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 |
| Stationary bike at the gym. Felt good in the morning but very sore and tired in the afternoon. | |
|
| | 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 |
| | |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.26 | 0.00 | 0.00 | 0.00 | 0.00 | 3.26 |
| I can run again. Great. |
| Saucony ProGrid Omni 7 Miles: 3.26 | Bike Miles: 8.00 |
|
| | 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 |
| Road to Little Dell over Little Mountain and back. Some guy hopped on my wheel on the way up immigration and it took me about 10 mins to drop him. I wasn't planning on having to work so hard but I guess I am glad I did. 1:50. About 17.5 mph.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.03 | 0.00 | 0.00 | 0.00 | 0.00 | 15.03 |
| I had no plan when I stepped out the door but after a mile warm up I found myself running up 33rd South. I ran to the top from 9th East then north over the freeway and back down through Sugar House. My extra mile in Sugar House park paid off because I found $1 in the grass. Maybe I will run extra miles more often. I felt surprisingly good. Paved hills at 4500 ft. simply don't compare to 15% grades at 12,000 ft. I guess I need to run faster. Average 7 min/mile.
|
| Saucony ProGrid Omni 7 Miles: 15.03 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Didn't run too hard because I have my fantasy football draft tonight. |
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.58 | 0.50 | 0.00 | 0.00 | 0.00 | 9.08 |
| Tried out a new pair of lightweight trainers/running flats from Nike. Surprisingly they provided plenty of cushion and the light weight felt great. |
| Nike Lunar HM Miles: 9.08 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on treadmill |
| Elliptical Miles: 1.60 | Nike Lunar HM Miles: 5.00 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 1.75 | 0.00 | 0.00 | 8.25 |
| Somehow ended up at the Highland track so I decided to do some tempo running. The new surface is great but the fumes might be an issue. Beware. |
| Nike Lunar HM Miles: 8.25 |
|
| | 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 |
|
Road from Sugar House to the top of Little Cottonwood. About 3 hrs and 16 mph. I considered turning around at Tanner's Flat but luckily I caught my wind at a relatively flat stretch of the road and then felt great the rest of the way. Coming down was a little sketchy.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 | 5.15 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.26 | 8.00 | 0.00 | 0.00 | 0.00 | 10.26 |
| Ran around Liberty Park and back on 9th East. Average 6:05 (final 5:23). Today I was grateful for the road construction on 9th because I had to use their port-a-potty. |
| Nike Lunar HM Miles: 10.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran to the gym and then 5 on the treadmill. Took awhile to warm up. |
| Nike Lunar HM Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.06 | 5.06 |
| |
| Bike Miles: 5.00 | Elliptical Miles: 5.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.26 | 2.00 | 1.00 | 0.00 | 0.00 | 11.26 |
| Ran up to East and back on 15th. Would have died 5 times if the I didn't go behind cars taking right turns. Felt better and better over the course of the run. Last mile in 5:18. Averaged 6:30. |
| Nike Lunar HM Miles: 11.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.78 | 1.50 | 0.00 | 0.00 | 0.00 | 10.28 |
|
Ran through Sugar House and then a couple of miles on the treadmill. |
| Nike Lunar HM Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.26 | 0.00 | 1.00 | 0.00 | 0.00 | 13.26 |
| Ran my old Holladay route. Things over there look more dreary by the day. When/if Eat-A-Burger goes out of business it is all over. Averaged 6:35, last mile in 5:30. Fairly sluggish today. |
| Nike Lunar HM Miles: 13.26 |
|
| | 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 |
| | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 0.00 | 1.50 | 0.00 | 0.00 | 3.25 |
| Passed my physical fitness test! Am I up for a double? That would be weird. |
| Nike Lunar HM Miles: 3.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| Nike Lunar HM Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.42 | 3.10 | 0.00 | 0.00 | 0.00 | 3.52 |
| Pre race warm up. Breaking out the trails shoes! |
| Montrail Mountain Masochist Miles: 3.53 |
| |
| | Race: |
Mid Mountain Marathon 2009 (26.2 Miles) 02:57:45, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
This is my kind of race. Leisurely 30 minute drive to start line, plenty of parking, warm lodge and ritzy bathrooms with no lines for pre-race, great scenery, rolling terrain, good competition, and great post race festivities. And it was nice not having to stare at a 14k foot mountain at the start.
All of that made for a great experience and the only downer was that my legs felt terrible after mile 10. Even the slightest incline hammered my quads and I never really felt quick on the downhills. Despite the struggle I suppose my time was respectable because it broke the uncofirmed course record. Of course that means that the three guys ahead of me broke it as well and the winner, Cody Moat, finished in a ridiculous time of 2:45. If you have run the course you will know how fast that really is. #2 was 2:54 and 3 was about 2:56. What's even crazier about the winner's time is that it was his first marathon ever and he was able to do it in fairly baggy gym shorts. Usually the guys in gym shorts fade fast but not this guy. After the race I chatted with him a bit and offered to be his agent. Apparently he ran for SUU, he is 31, and he hasn't raced much since finishing college. Hopefully the pacer on the bike, who almost died trying to stay ahead, and I convinced him to race more often. Everyone watch out if this guy gets more motivated.
I cannot pin point my problem exactly but it really felt like my quads were still suffering from Pikes Peak. Somehow between now and St. George I have find a way to inject some life and speed back into my wussy legs. If anyone has any quick fixes please let me know. :) Overall it was still a great day and I am looking forward to running this race again. Although I picked a bad day to run it, the terrain was a lot fun and along with the scenery and avoiding the roots and rocks, there is no way you can get bored. Right now I don't even want to look at my splits but I may post them later. Oh, maybe for the best, I was one place out of winning a gigantic apple pie but I do get to add another set of trail shoes to the collection.
|
| Montrail Mountain Masochist Miles: 26.20 |
| |
| | 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 |
| Easy ride up immigration. I am proud of myself because I let myself get dropped on the way down by a guy in his 50s. I hope I made his day. | |
|
| | 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 |
| | |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| |
| Bike Miles: 4.00 | Stairmaster Miles: 4.00 | Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.35 | 1.00 | 0.00 | 0.00 | 1.65 | 7.00 |
| Ran on the treadmill after warming up on elliptical. Surprisingly felt good but sort of tweaked my hamstring towards the end. I think I should stay away from treadmills after races. 6:30 pace |
| Elliptical Miles: 1.65 | Nike Lunar HM Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.66 | 6.66 |
| | |
|
| | 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 |
| Road up Millcreek. ~37 miles, 2:15. Perfect day to ride a bike. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I was a little worried about this run since I haven't run on the road since last Saturday (9.12) and I tweaked my hamstring on the treadmill last Thursday. Considering all of that I am just glad that I was able to maintain a decent pace (6:44) and not get injured. |
| Nike Lunar HM Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 3.16 | 9.36 |
| Started on elliptical and ended with 6.2 on treadmill. I felt better with each mile. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in Vegas. No hills in sight. |
| Nike Lunar HM Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.26 | 2.00 | 0.00 | 0.00 | 1.00 | 10.26 |
| |
| Elliptical Miles: 1.00 | Nike Lunar HM Miles: 10.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.26 | 6.26 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.26 | 4.00 | 0.00 | 0.00 | 0.00 | 9.26 |
| Ran around Sugar House. Perfect weather. |
| Saucony ProGrid Omni 7 Miles: 9.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.23 | 2.00 | 0.00 | 0.00 | 0.00 | 12.23 |
| ~6:40ish pace |
| Saucony ProGrid Omni 7 Miles: 12.23 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.07 | 2.00 | 0.00 | 0.00 | 0.00 | 11.07 |
| Ran to Rice Eccles because I felt bad for missing the game last night. Go Utes! |
| Saucony ProGrid Omni 7 Miles: 11.07 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.26 | 2.00 | 0.00 | 0.00 | 0.00 | 6.26 |
| |
| Saucony ProGrid Omni 7 Miles: 6.26 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.56 | 3.10 | 0.00 | 0.00 | 0.00 | 3.66 |
| Pre race warm up. Trying out the lighter shoes tomorrow. |
| Nike Lunar HM Miles: 3.66 |
|
| | Race: |
St. George Marathon 2009 (26.2 Miles) 02:26:46, Place overall: 7, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
I went into this race hoping to break 2:30 but I wasn't very confident it would happen. To give myself a chance I took it very easy the week after my last marathon on 9/12 and I only ran 10 miles in the 5 days leading up to the race. Apparently my lazy strategy paid off because I set a PR by 7 minutes and I placed 7th overall. Turns out I was only 1 minute out of third place but I felt fortunate enough to finish where I did. I am fully aware that the course had a lot to do with my time plus the weather couldn't have been better. I also decided at the last minute to wear lighter shoes (Nike Lunars) and I think those helped as well. Never again will I road race in my Saucony Omni army boots.
|
Split |
Pace |
| 1st Half |
1:15:07 |
0:05:44 |
| 20 Miles |
1:52:54 |
0:05:39 |
| 26.2 Miles |
2:26:46 |
0:05:36 |
Before the race I told my sister that I should go out conservatively with a 1:15 half so I could take full advantage of the downhills in the second half. Although I wasn't watching my first half splits my first half time turned turned out to be exactly that but I wouldn't exactly say that my effort up to that point was conservative. Guaging my effort I would have guessed my split to be closer to 1:14. This worried me a bit for a few miles but fortunately I caught a couple of guys at mile 15 and started to get into a rhythm. My 16 and 17 splits renewed my confidence and at that point I knew 2:30 was within reach as long as my hamstrings didn't snap. At mile 20 I dropped the two guys and by mile 22 and I had three more guys in sight. Unfortunately I couldn't bridge the gap enough to catch them. At mile 23 I considered stopping to stretch my right hamstring because I seriously didn't think it could get any tighter. Of course stopping wasn't a realistic option so I just tried to take shorter steps to reduce the strain. My hamstrings sucked it up and I finished without causing significant damage. This was my first SGM and I must say I was very impressed with the organization, post race festivities, and awards ceremony. They gave overall awards to the top 10 and to my surprise I also got $100 from Murdock Chevrolet for being the first Salt Lake County finisher. Congrats to Jeff McClellan, who finished 2nd, Walter, Sasha and all of the other bloggers who I sadly do not know. Like Jon, I might semi retire from the road and take my game to the trails.
| Time |
Distance |
Split |
| 0:05:35 |
1 |
0:05:35 |
| 0:11:30 |
2 |
0:05:55 |
| 0:16:59 |
3 |
0:05:29 |
| 0:22:22 |
4 |
0:05:23 |
| 0:27:52 |
5 |
0:05:30 |
| 0:33:07 |
6 |
0:05:15 |
| 0:38:24 |
7 |
0:05:17 |
| 0:44:43 |
8 |
0:06:19 |
| 0:50:44 |
9 |
0:06:01 |
| 0:56:39 |
10 |
0:05:55 |
| 1:02:54 |
11 |
0:06:15 |
| 1:08:50 |
12 |
0:05:56 |
| 1:14:30 |
13 |
0:05:40 |
| 1:20:10 |
14 |
0:05:40 |
| 1:25:34 |
15 |
0:05:24 |
| 1:30:50 |
16 |
0:05:16 |
| 1:36:15 |
17 |
0:05:25 |
| 1:41:44 |
18 |
0:05:29 |
| 1:47:29 |
19 |
0:05:45 |
| 1:52:54 |
20 |
0:05:25 |
| 1:58:09 |
21 |
0:05:15 |
| 2:03:39 |
22 |
0:05:30 |
| 2:09:05 |
23 |
0:05:26 |
| 2:14:31 |
24 |
0:05:26 |
| 2:20:06 |
25 |
0:05:35 |
| 2:25:37 |
26 |
0:05:31 |
| 2:26:46 |
26.24 |
0:01:09 |
|
| Nike Lunar HM Miles: 26.20 |
| |
| | 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 |
| | |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.33 | 6.33 |
| | |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 | 8.30 |
| | |
|
| | 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 |
| Road up Emigration Canyon to Little Dell and back. My hands got really cold. Just a sign of things to come. | |
|
| | 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 |
| ~ 3 hours at 18 mph. Road out Wasatch to the top of Sun Crest. That hill is quite steep and coming down at 45 mph with crosswinds was scary. It's funny that I think 90 miles on the bike this weekend is a lot. That used to be an easy days work years ago. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.53 | 0.00 | 0.00 | 0.00 | 1.50 | 6.03 |
| Ran for the first time since St. George. Fantastic. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| averaged about 6 mins per mile on treadmill |
| | 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 |
|
Finally decided to run outside. I am really a wuss when it comes to running in cold weather but I always like it once I get going. I think I spent too much time in California. 6:28 average per mile through Sugar House.
|
| Nike Lunar HM Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Amazing weather. |
| Nike Lunar HM Miles: 9.00 |
|
| | 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 |
| Road up Millcreek Canyon. The leaves were unbelievable and the weather was perfect. About 2.5 hrs.. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| | |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Working is killing me and I have been too lazy to wake up early to get in a long run. At least I got in some quality miles today. In the next 10 hours I have to figure out exactly how many people will buy 25 featured products for xmas and decide how to price them. Easier said than done....
|
| Nike Lunar HM Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 1.50 | 6.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.63 | 1.50 | 0.00 | 0.00 | 0.00 | 5.13 |
| |
| Rowing Machine Miles: 1.00 |
|
| | 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 |
| |
| Bike Miles: 16.00 | Elliptical Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.26 | 0.00 | 0.00 | 0.00 | 0.00 | 13.26 |
| Nice fall morning for a run. 6:40 pace.
|
| Saucony ProGrid Omni 7 Miles: 13.26 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.65 | 0.00 | 0.00 | 0.00 | 5.35 | 7.00 |
| |
| Saucony ProGrid Omni 7 Miles: 7.00 | Elliptical Miles: 5.35 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Today was the first day since SGM that I have felt motivated to put in a good workout. Of course because I am a wimp the cold kept me inside but I did get in 6 good miles on the treadmill and I lost at least 3 lbs in sweat. Before the week is done I WILL run outside in the morning. 2 mile warmup, 6 at 10 mph
|
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.33 | 0.00 | 0.00 | 0.00 | 4.00 | 6.33 |
| |
| Saucony ProGrid Omni 7 Miles: 6.33 | Elliptical Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.07 | 0.00 | 0.00 | 0.00 | 0.00 | 5.07 |
| I think I am going to run at a 7:30 pace more often. It's rather enjoyable. |
| Saucony ProGrid Omni 7 Miles: 5.07 | Elliptical Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.50 | 0.00 | 0.00 | 11.00 |
|
Co uldn't be better weather.
|
| Saucony ProGrid Omni 7 Miles: 10.50 |
|
| | 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 |
|
Road up Emigration Canyon and then part of the way up Big Mountain. I wore short sleeves and people still don't think there is global warming.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.33 | 0.00 | 0.00 | 0.00 | 0.00 | 7.33 |
| |
| Saucony ProGrid Omni 7 Miles: 7.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.26 | 0.00 | 0.00 | 0.00 | 1.37 | 5.63 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| Saucony ProGrid Omni 7 Miles: 5.00 | Elliptical Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.06 | 0.00 | 0.00 | 0.00 | 0.00 | 10.06 |
| 6:45 pace. A sluggish after a night of tennis. |
| Saucony ProGrid Omni 7 Miles: 10.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.16 | 0.00 | 0.00 | 2.50 | 7.66 |
| I was planning to ride the bike and maybe run a mile or two on the treadmill. I just find it very difficult to stop or run slowl when someone is running next to you. |
| Saucony ProGrid Omni 7 Miles: 7.66 | Elliptical Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8 miles pre tennis workout to the gym and back. 1.5 hrs of high intensity tennis with my friend. I won the bet for free lunch but then lost when he challenged me to double or nothing. |
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
| 1.5 hrs at the gym on the bike and stair stepper. I probably should have ridden my bike because it is NICE outside. Maybe some tennis this afternoon. |
| Saucony ProGrid Omni 7 Miles: 7.50 | Bike Miles: 16.00 | Stairmaster Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.66 | 0.00 | 0.00 | 0.00 | 0.00 | 5.66 |
| |
| Saucony ProGrid Omni 7 Miles: 5.66 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran around the track in Berzerkeley. Nothing changes. |
| Saucony ProGrid Omni 7 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 1.50 | 7.00 |
| |
| Saucony ProGrid Omni 7 Miles: 7.00 | Elliptical Miles: 1.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 2.25 | 3.25 |
| |
| Bike Miles: 8.00 | Elliptical Miles: 2.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran my old route along the Bay to Emeryville. My legs are still destroyed from my mid week race against the old man on the bike up Claremont Ave. I don't think I have ever been this sore after a mid week 8 miler. At least I beat the old man up the hill. |
| Saucony ProGrid Omni 7 Miles: 13.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
| |
| Stairmaster Miles: 3.50 | Rowing Machine Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.33 | 5.00 | 0.00 | 0.00 | 0.00 | 8.33 |
| Treadmill at the gym. 5 miles at about 5:45 |
| Saucony ProGrid Omni 7 Miles: 8.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.33 | 0.00 | 0.00 | 0.00 | 8.33 |
| Avg ~6 mins/mile on the TM. Last few miles at 5:30 |
| Saucony ProGrid Omni 7 Miles: 8.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.33 | 3.33 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.10 | 3.00 | 0.00 | 0.00 | 0.00 | 14.10 |
| First day in awhile that I felt good from the start. Ran past Rice Eccles stadium in a blue shirt. That was dumb. 6:30 pace |
| Saucony ProGrid Omni 7 Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 4.25 | 11.25 |
| |
| Saucony ProGrid Omni 7 Miles: 7.00 | Stairmaster Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
| 6 min pace on the treadmill. |
| Saucony ProGrid Omni 7 Miles: 1.00 | Bike Miles: 8.00 | Elliptical Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| average 6 min pace on TM. |
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.50 | 0.00 | 0.00 | 2.50 | 5.00 |
| |
| Saucony ProGrid Omni 7 Miles: 2.50 | Elliptical Miles: 5.00 |
|
| | Race: |
City Creek Cold Turkey Trot 6k (3.8 Miles) 00:20:45, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.80 | 2.00 | 0.00 | 0.00 | 9.80 |
|
Any distance less than a half marathon scares me because it means I have to try to run really fast. Despite my fear I think I ran a smart race. The highlight was catching two young guys after the turn around. Luckily I get faster with age.
Mile 1 - slight uphill toward City Creek Canyon (5:49) +112 ft
Mile 2 - City Creek gate to turn around (6:11) +128 ft
Mile 3 (4:55) -186 ft .8 Miles 3:50 (4:49 pace) -215 ft.
Total 20:45 ~5:27
Overall I felt good about my effort and I was glad to have some zip on the downhill. More importantly, I was glad my hands thawed out because I seriously thought they were frostbitten when I finished the race. Too many 2nd place finishes in 2009. Now that I am 30 I think I can remedy that next year.
|
| Saucony ProGrid Omni 7 Miles: 9.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.30 | 0.00 | 0.00 | 0.00 | 6.20 | 7.50 |
| |
| Saucony ProGrid Omni 7 Miles: 1.30 | Elliptical Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| |
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | 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 |
| |
| Bike Miles: 9.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Too busy to log my miles because it's Cyber Monday! |
| Saucony ProGrid Omni 7 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Averaged about 6 min/mi. 0.5% incline Harder than it should have been. |
| Saucony ProGrid Omni 7 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Saucony ProGrid Omni 7 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
| |
| Bike Miles: 11.00 | Elliptical Miles: 1.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6:45 pace. My hands didn't completely freeze. That's progress. |
| Saucony ProGrid Omni 7 Miles: 11.00 |
| |
| | 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 |
| |
| Elliptical Miles: 2.00 | Stairmaster Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the iceless treadmill. |
| Saucony ProGrid Omni 7 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| |
| Elliptical Miles: 3.00 | Rowing Machine Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
| I left the house last so I only had 50 mins to run at the gym. I did my best to get tired. ~5:55 pace with .5% incline. I am not sure why that pace wasn't easier. |
| Saucony ProGrid Omni 7 Miles: 8.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.85 | 5.85 |
| 30 minutes on the rowing machine. My arms got tired. |
| Elliptical Miles: 1.35 | Rowing Machine Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Saucony ProGrid Omni 7 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.75 | 0.00 | 0.00 | 0.00 | 0.00 | 16.75 |
| I ran the Holladay Holiday 10 miler and then jogged home. The pace was pushed throughout and the winning group finished in a blazing ~1:11. Incredibly we ran through and around fences and fields and even managed to go down a slide at Cottonwood Elementary. Credit goes to the race organizer(s), Sam, et. al, for staking out the route with pink ribbons and allowing a bunch of sweaty runners to mess up their house afterwards. |
| Saucony ProGrid Omni 7 Miles: 16.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
| |
| Elliptical Miles: 2.25 | Stairmaster Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I found a secret treadmill at the gym that goes 15 mph. I got up to 13.5 mph but I didn't want to push it for fear that I would ruin my hamstring. I always knew this but I never calculated the numbers. This obviously explains why it gets harder and harder to go faster. Going from 8 to11 mph you decrease 2 mins per mile but from 12 to 15 you only decrease by 1 min. Not only that but you expend exponentially more energy as the speed goes up.
| MPH |
Pace |
| 15 |
4.00 |
| 14.5 |
4.08 |
| 14 |
4.17 |
| 13.5 |
4.27 |
| 13 |
4.37 |
| 12.5 |
4.48 |
| 12 |
5.00 |
| 11.5 |
5.13 |
| 11 |
5.27 |
| 10.5 |
5.43 |
| 10 |
6.00 |
| 9.5 |
6.19 |
| 9 |
6.40 |
| 8.5 |
7.04 |
| 8 |
7.30 |
|
| Saucony ProGrid Omni 7 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| Nike Lunar Elite 2 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.33 | 4.50 | 0.50 | 0.00 | 3.00 | 8.33 |
| I like my new Lunarlites! |
| Elliptical Miles: 3.00 | Nike Lunar Elite 2 Miles: 5.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.50 | 1.00 | 0.00 | 0.00 | 7.50 |
|
On the treadmill, again.
3 miles at 7:00, 3.5 at about 5:45 and last mile at 4:50. 0.5% incline.
|
| Nike Lunar Elite 2 Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
| |
| Elliptical Miles: 2.00 | Rowing Machine Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 2.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Ran up 33rd south, north over the freeway and back through Sugar House. ~6:30 pace.
|
| Nike Lunar Elite 2 Miles: 14.25 |
|
| | 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 |
| |
| Elliptical Miles: 2.00 | Stairmaster Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 7.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
3 @ 6:40 4 @ 5:50 3.25 @ 5:30
|
| Nike Lunar Elite 2 Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| |
| Elliptical Miles: 3.00 | Nike Lunar Elite 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
2 @ 7 2 @ 6 5 @ 5:30 |
| Nike Lunar Elite 2 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| ~6:20 pace on treadmill |
| Nike Lunar Elite 2 Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 2.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| ~6:30 pace. Pretty much a ghost town running at 8 AM on Christmas. |
| Nike Lunar Elite 2 Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6:40 pace |
| Nike Lunar Elite 2 Miles: 9.00 |
|
| | 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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| Elliptical Miles: 77.00 | Stairmaster Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| 6:32 pace. The weather in Palm Springs is quite nice. |
| Nike Lunar Elite 2 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 3.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran around the perimeter of the gated golf community in Palm Springs twice. Biggest hill was running over a curb. They should organize a 4 lap marathon. 6:28 pace
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| Nike Lunar Elite 2 Miles: 13.25 |
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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 | 7.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Very sore after playing tennis for two hours. |
| Nike Lunar Elite 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1499.97 | 572.35 | 50.64 | 0.00 | 475.38 | 2598.34 |
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| Saucony Omni 6 Miles: 334.87 | Nike Structure Triax +12 Miles: 322.46 | Saucony ProGrid Omni 7 Miles: 467.59 | Elliptical Miles: 273.45 | Stairmaster Miles: 92.37 | Bike Miles: 954.67 | Nike Structure Triax +13 Miles: 279.18 | Rowing Machine Miles: 20.50 | Montrail Mountain Masochist Miles: 91.70 | Nike Lunar HM Miles: 182.73 | Nike Lunar Elite 2 Miles: 118.33 |
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