| 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 | | 1721.88 | 324.69 | 11.90 | 0.00 | 854.90 | 2913.37 |
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| Treadmill Miles: 71.87 | Saucony Kinvara 2 Grey Miles: 104.00 | Stairmaster Miles: 514.30 | Saucony Kinvara 2 Blue Miles: 254.72 | Saucony Ride 6 Miles: 50.25 | Altra Instinct Miles: 19.25 | Elliptical Miles: 54.75 | Saucony Mirage Miles: 80.60 | Nike LunarRacer Blue Miles: 40.70 | Rowing Machine Miles: 90.35 | Salomon SpeedCross III Miles: 67.00 | Bike Miles: 398.00 | Nike Pegasus Shield Miles: 77.85 | Swimming Miles: 6.50 | Stepmill Miles: 13.00 | Arm Bike Miles: 4.00 | Saucony Mirage III Miles: 314.30 | Nike Free 5.0 Miles: 100.85 | Nike LunarRacer Blue V2 Miles: 92.27 | Nike Lunarvia Miles: 377.21 | Saucony Mirage 3 Miles: 11.00 | Saucony Ride 7 Miles: 236.96 | New Balance MR1400 Miles: 108.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.25 | 7.25 |
| TM, stairmaster and hip/hamstring PT. My new year running resolutions are to get more sleep, fewer nagging injuries, more RUNNING miles and to get faster, of course. |
| Treadmill Miles: 4.00 | Saucony Kinvara 2 Grey Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
| Still nursing the dumb hamstring with the hope that I can do a faster tempo workout this weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got a late start. Averaged around 5:40 with the last 3 at 5:27, 5:20 and 5:10. |
| Treadmill Miles: 7.00 | Saucony Kinvara 2 Grey Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
| Felt surprisingly good this morning after my first night on the CPAP. Hopefully last night wasn't an anomaly. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 3.00 | 0.00 | 0.00 | 1.00 | 18.00 |
| Fun yet cold run with Andrea, Jake, Scott, Matt, Mike and Chad. The plan was a 10 mile tempo on a loop course with a few warm up and cool down miles. I knew my hamstring wouldn't like the workout but I still wanted to go out with Matt and Jake to see long I/it would last. I ended up doing the first 3 in about 5:20 with Jake and Matt then backed it off and finished the 10 miles averaging about 5:40. Everyone had good runs and it was great that Scott was able to join. Matt is getting in great shape so we all better watch out. My hamstring definitely needs more work and I also need to pound the pavement more to get the legs in better running shape. Achieving both simultaneously could be tricky. :) After the run we were treated to great breakfast prepared by Andrea, who by the way, looked as quick as ever on her 7 mile run. Thanks Andrea and Jake for having us over. Ended up at the gym afterwards to get in some stretching and PT. |
| Saucony Kinvara 2 Blue Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 2.50 | 13.50 |
| Casual run around Millcreek and Sugarhouse with Jake, Andrea, pantless Allie, James, Adam W. and Adam H....if only Adam C. could have made it. Still a good turnout for a Sunday in 10 degree weather. A couple miles of cross training, PT and hot tub at the gym afterwards. It's always fun watching the crossfitters doing their crazy workouts like running up and down the stairs carrying dumbells or shaking a long weighted rope. |
| Stairmaster Miles: 2.50 | Saucony Ride 6 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 | 10.00 |
| some progress with the hamstring |
| Stairmaster Miles: 8.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in an hour through Sugarhouse and the U. I left the house completely bundled up but very quickly realized I was overdressed. 14 degree high on Saturday should make up for it. Oh, and I saw Jake driving to work which is a rare sight to see. |
| Saucony Ride 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| 30 minutes of shoveling then crosstraining at the empty gym. Between last night and this morning I have shoveled at least 18 inches from my driveway and I am looking forward to another round this evening. If this continues I will need to add an "Inches Shoveled" tracker to the blog. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 5.00 | 16.00 |
| Shoveling, again, then 11 miles on TM and 5 miles on the stairmaster. My back is holding up quite well. PT and stretching afterwards. |
| Stairmaster Miles: 5.00 | Altra Instinct Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.25 | 15.25 |
| Ran early with Adam H. and on our way to the capital we ran into Emily B. She joined us for the last few miles. Ended up at the gym for some crosstraining and PT (100 hamstring curls, 100 horizontal squats,100 abductions, 100 adductions, AIS and planks). I feel less broken today. Cold but beautiful day to get outside. |
| Saucony Ride 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| 5 miles on the elliptical with 3 of them at threshold. I would equate the effort to low 5 min. miles. Then 5 more miles on the stair master and 100 hamstring curls and abductions. |
| Elliptical Miles: 5.00 | Stairmaster Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 3.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 1 mile warmup then 7.5 at 5:45 pace. I will count that as 3 marathon pace miles. No time to stretch or PT afterwards so back to the gym I go tonight. |
| Saucony Kinvara 2 Grey Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My shoelace didn't come untied until mile 7.5. Not too bad. I am looking forward to watching the Lance interview tonight. |
| Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Group run starting from Highland High at 8 AM tomorrow. We will be doing a loop of 8 to 9 miles to get back to Highland and then some people will be continuing on to add another 10 or so. Everyone is welcome. I have to say that I was fairly disappointed and unimpressed with Lance's responses yesterday and it seems we are left wondering if he lied again when he said he didn't take any drugs after the tour in 2005. That said, it does seem apparent that all or most of the rider's were doping during his era so if it wasn't him winning by cheating it would have been someone else. Where I think he really screwed up is how he treated the people around him and his continuous denial that he never doped. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.25 | 0.00 | 0.00 | 0.00 | 0.00 | 20.25 |
| Fairly casual long run. We did a 10 mile loop up to the U with Adam H. and Chad then Collin, Kevin and I did 10 more through Holladay. We are meeting at the late hour of 9 at Highland tomorrow for the Sunday FunRun. |
| Saucony Ride 6 Miles: 20.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 3.15 | 16.25 |
| Ran through Millcreek and Holladay with Collin, Kevin, Rossy and Nate Krah. The new people made up for the dismal air conditions. Rossy and Nate would be great additions to the Saturday and Sunday runs so hopefully our slightly sub 7 un-Sunday like pace won't scare them away. :) I am pretty sure it won't. Afterwards I did a few crosstraining miles and then stretching, PT and the hot tub. I really think I need to be more diligent with the hot tub routine because I know it helps a ton. |
| Stairmaster Miles: 3.15 | Saucony Mirage Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 4.00 | 5.50 |
| Not much time during my whirlwind tour of Phoenix and I did not want to limit my sleep to 5 hours. Glad to know that the entire world is not freezing. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
| Still weary to start running everyday. At least it feels I am making some progress with the hamstring. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 5.40 | 11.00 |
| ~5.5 miles on stairmaster and TM. Last three on TM were at about 5:30. |
| Stairmaster Miles: 5.40 | Saucony Mirage Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.56 | 2.00 | 0.00 | 0.00 | 1.50 | 5.06 |
| Several quarter splits at 5:15, 5:10 and 5 min pace as a tune up for the 5k tomorrow. I never like 5ks but I am actually borderline semi-excited for this one. |
| Saucony Kinvara 2 Grey Miles: 3.50 |
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| | Race: |
SLCTC Winter Series 5K (3.107 Miles) 00:16:01, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 0.00 | 3.10 | 0.00 | 0.00 | 10.50 |
| First race of the year and it turned out just fine. I wanted to beat my 15:55 from last year but considering my inconsistent training, dirt-like air conditions and lack of races I am happy with the ~16:01. Warming up with Kevin I said I would go out in a 5:05 but sure enough I failed once again and went out with BJ in 4:54 and then just got slower. Mile 2 split was about 5:14 and mile 3 was 5:22. So if I had stuck to my plan I think I could have beat last year's time. One thing I was happy about was not letting a sophomore from East catch in the last stretch to the finish. With a 1/2 mile left he got within 10 ft. but I managed to speed up a bit down the final stretch to hold him off. The lungs didn't like that, however. B.J. made his 15:30 look effortless and it looked like Devra, Allie and Walter all had great races as well. Collin get the gutsy award for attempting a 5k after running a TM marathon on Wednesday and having to run home at 1 AM last night. Tomorrow a group of us are running from the Whole Foods in Park City starting at 8:45. For people who want to carpool we will meet at ShopKo on 1300 E. at 8:45. Kevin, Collin, Scott, Bill Cobler, Rossy and others will probably be there. |
| Saucony Mirage Miles: 3.00 | Nike LunarRacer Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 2.00 | 20.00 |
| As luck would have it the air clears on the one day I go to Park City to run. We still had a nice run with Kevin, Rossy, Chris (fast sophomore from East) and Bill. We started in Kimball Junction and ran on the packed trails up to Park City then we looped back on the snow packed rail trail. At least half of the run was on packed snow so our 7:10 effort for the run felt a bit harder. Chris and Rossy were the big champs today. Rossy ran four miles to the carpool, 18 in PC and then four miles back home because he wouldn't let me drop him off. As for Chris, he ran a road PR yesterday in the 5k and his longest run up until today was 15 miles. He didn't fade for a minute during the run and probably could have thrown in a couple of 5 minute miles at the end. With some fine tuning he might be able to give Connor a run for his money as a senior. |
| Saucony Mirage Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Running on the snow for 10 miles yesterday left my hip flexors super sore. I will probably pass on doing that again for awhile. | |
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| | 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 |
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TM: 1 mile warm up, 3 at 5:45, 4 at 5:30 and 1 at 5:05. I was planning to just run around 6's to not aggravate the hamstring. Then I thought 5:30 was ok and I couldn't resist one faster mile at the end. Felt pretty good for a Tuesday after shoveling for a couple of hours in the last couple of days. Can't wait to shovel more tonight. 4 of the top 5 in the Dubai marathon are Ethiopians and I think 3 of them were making their marathon debut. Bummer that 8 seconds cost the guy from Kenya $188,000 1) 2:04:45 (WL) - Lelisa Desisa (ETH) [Cash prize USD200,000]
2) 2:04:48 - Berhanu Shiferaw (ETH) [Cash prize USD80,000]
3) 2:04:49 - Tadese Woldegeberel (ETH) [Cash prize USD40,000]
4) 2:04:52 - Endeshaw Negesse (ETH) [Cash prize USD 20,000]
5) 2:04:53 - Bernard Kiprop (KEN) [Cash prize USD12,000]
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| Saucony Kinvara 2 Grey Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| Shoveling, TM then a few on the stairmaster. |
| Saucony Kinvara 2 Grey Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 | 10.00 |
| Sadly I didn't get to shovel this morning so I had to get my cross training done at the gym. I am subscribed to the "what works for me may not work for you" paradigm. |
| Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| 2 miles cross-training then 7 on the TM. Averaged around 6:30 with last 3 around 5:45. What will be your Space Jam? http://www.youtube.com/watch?v=l-gQLqv9f4o This kid is awesome. |
| Saucony Kinvara 2 Grey Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.25 | 0.00 | 0.00 | 0.00 | 1.00 | 21.25 |
| Fun run around Lehi and Alpine with Matt, Scott, Toni, Walter, Kevin and Mike. Always fun to run with this crew, the temps turned out to be perfect and I thoroughly enjoyed the "hill" at around mile 18. Gym and hot tub hamstring therapy afterwards. Fingers are crossed that I didn't seriously mess it up. |
| Stairmaster Miles: 1.00 | Saucony Kinvara 2 Blue Miles: 20.25 |
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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 | 15.50 | 15.50 |
| I was doing a decent job avoiding the gym on weekends but yesterday's hammy tweak forced me indoors again. Managed a fairly strenuous and sweaty workout on the stairmaster followed by some stretching, hamstring curls and hot tub. Unfortunately a guy who obviously wasn't in hurry monopolized the only powerful jet so the hot tub was worthless. I will have to double the time tomorrow. "The 2013 Super Bowl may set a record for viewership, but it’s unlikely
that it would set the mark for the best-rated program of all time. On Feb.28,
1983, the series finale of “MASH†was seen by over 50 million households, which
helped register a 60.2 rating." MASH??? I would have never guessed that. |
| Stairmaster Miles: 15.00 | Rowing Machine Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Stairmaster and one rowing mile. At lunch I shuffled across the street but it wasn't far enough to justify logging the distance. |
| Stairmaster Miles: 9.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Maybe this is a sign that I need to stop going to my gym. The window looks out to this: http://www.ksl.com/?sid=23966903&nid=148&title=body-pulled-from-pond-in-fairmont-park&fm=home_page&s_cid=featured-3 |
| Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 12.00 | 12.50 |
| Stairmaster, rowing .5 miles jogging on the treadmill and hot tub. The hamstring is definitely getting better. |
| Stairmaster Miles: 10.00 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 5.50 | 8.00 |
| 2.5 miles of running. After meeting with my PT I think I have a good game plan for fixing the hamstring, i.e. stretching, strength training and deep massage. Rocket science, right? I am mixing up the exercises so at least the routine will be a little different than what I do now. |
| Stairmaster Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 | 9.00 |
| Elliptical, stairmaster and TM. I wanted to mix in the rowing machine as well but I didn't have time. Hamstring is much improved! |
| Elliptical Miles: 1.50 | Stairmaster Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Race: |
SLCTC Winter Series 10K (6.21 Miles) 00:34:10, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.30 | 6.20 | 0.00 | 0.00 | 0.00 | 17.50 |
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My general plan today was to get in a long warm up and then run a tempoish pace during the race if the hamstring cooperated. Left the house in clear skies but by the time I got to the airport light snow started rolling in. Warmed up 7 miles then shed some clothes which turned out to be the mistake of the day. Started the race well back from the leaders and mile 1 came in at about 5:20. Passed a couple people in mile 2 (5:19) and mile 3 (5:13) and got to the turn around in about 16:30. The wind and snow immediately became a factor but fortunately I was able to get in a group with Scott, Walter, and East High guy that lasted for about a mile and then Scott and I worked together to about mile 5. At that point my entire core and hands were completely numb making the last mile less enjoyable. I think I finished in around 34:10 which is faster than I expecting going into the race. I did fail, however, in my attempt to run the last mile faster than the first. At the finish I got some blood flowing into my hands and then spent the next five minutes almost crying while they dethawed. I have to thank Albert for waiting for me. After I came to my senses I cooled down about 3.5 miles with Emily and Albert. It was great to see so many familiar faces despite the conditions. Riley, Jake and Matt took the podium for the men and Devra and Allie were there for the women. Andrea, Mike, Adam, Kevin, Paul, Scott, Collin and probably many others also had good showings.
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| Saucony Kinvara 2 Blue Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 3.00 | 15.00 |
| 12 miles around Millcreek and Holladay with Rob, Jake, Kevin, Nate and Rossy. We kept it over 7:15 which was nice and I even had to break out the trail shoes. |
| Salomon SpeedCross III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off. sick. getting to 4 at work was an accomplishment in itself. | |
| | 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 |
| day off. sick again but not as bad as yesterday. | |
| | 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 |
| Best part about running sick is when you are done it feels like you ran twice as far. Also my hamstring likes running slowly better. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
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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 | 8.25 | 8.25 |
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| Elliptical Miles: 1.25 | Stairmaster Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran with Kevin and Collin to the top of Emigration from the zoo. I was just glad to get in a decent run after a miserable week. Doubled my mileage for the week! |
| Saucony Mirage Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran on the road into Bryce Canyon. A little less air up here. |
| Saucony Mirage Miles: 10.00 |
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| | 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 |
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7 miles into Bryce Canyon and back. Perfectly clear day. Run starts at about 7,700 ft and topped out at about 8,100. Averaged about 6:54. |
| Saucony Mirage Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 11.50 | 13.50 |
| Crosstraining at the gym then a couple of miles at my PT session. I ran on a treadmill with a force plate and it showed that my left forefoot products 27 units of force (not sure the metric) while my right foot products 32.8. Besides that I have all sorts of alignment issues that make me even more inefficient. I can't wait to start chipping away at these issues because fixing them should make me a bit faster. |
| Rowing Machine Miles: 1.50 |
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| | 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 |
| 2 miles easy, 3 at 10 mph and 2 at about 10.5. Just enough to get blood flowing. The hamstring is feeling a ton better than last week! |
| | 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 |
| super sore today after my long PT session last night. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Got a late start because of shoveling. 5 miles in about 29 mins at 1% on the TM. Last two were 5:30 and 5:13. | |
| | Race: |
SLCTC Winter Series 15K (9.32 Miles) 00:58:30, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 5.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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I left the house at 8:30 with clear skies thinking that the weatherperson was crazy. As we approached Saltair, however, it was apparent that a storm was fast approaching. The storm hit right as we pulled into the parking which is exactly what happened last year. This year there was probably less wind but a lot more snow. It quickly became apparent that any fast times were out of the question and the purpose shifted to getting in some miles at a decent effort. Kevin and I warmed up/froze our faces for 3 miles and then sought shelter for the 15 minutes leading up to the start time. I had all of the clothes I needed except for a face mask. I ended up wrapping a jacket around my head like a turban which turned out to be very effective. The race started promptly at 10 and Kevin, Chris, BJ and I blazed through the first mile in 5:52. The next 3 got a little faster (5:45, 5:35, 5:32) and at mile 4 I passed BJ because he dropped his glasses. I was feeling ok at that point but immediately after the turn around and getting hit with the headwind my energy went to 0. My left leg and hip were dead tired and my turnover went from bad to worse. I really can't pinpoint what went wrong but I suspect I must have been low on energy going into the race and I could definitely feel the effects of my PT sessions on my left leg. BJ immediately passed me and Kevin were Chris weren't too far behind him. From there I just slogged my way back to the finish. Kevin and I ran another mile and then we called it a day. We regrouped with Adam and Collin in the building and chatted about how wonderful our races went. Run starting at 9 AM at Highland in case anyone is interested.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 3.00 | 13.50 |
| Leisurely run around Millcreek and Holladay with the Sunday crew and then crosstraining and hip PT at the gym. My hip gets tired when I run and then it gets tired doing my exercises. Will it ever get stronger??? I don't really like PT. | |
| |
| | 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 |
| With all of this talk of taking days off I decided to do just that. Hopefully it will help me get out of this funk and my hip should appreciate the day of rest. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| 65 minute SPIN class then 5 easy miles on the TM. I think spin is what has been missing from my life. Great workout with several threshold intervals. Truth be told Jake was at the gym and he was running on the TM. He wasn't wearing a singlet so I could barely recognize him. | |
| |
| | 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 |
| Another day of hip strengthening. I forgot to take my towel to the gym for the second day in a row. |
| Stairmaster Miles: 8.50 | Rowing Machine Miles: 1.50 |
| |
| | 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 |
| 10 miles around the U and through Sugar House | |
| | 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 |
| Stairmaster. I spent 30 minutes of the workout consciously pushing harder with my left leg. You would think that should help my imbalance but I have yet to see measure results. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| I got to the gym at 7:40 hoping there would still be spots for the 8 AM spin class. There were already 5 people on the waiting list so instead I ran 11 miles on the TM in my biking shorts and then I went to the step and strength class where I got to do lots of jumping, hopping, balancing and other contorted movements. It's a good thing I was at the very back of the room because I was usually going the opposite direction of everyone else. This will take some practice. |
| Saucony Kinvara 2 Grey Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.10 | 0.00 | 0.00 | 0.00 | 0.00 | 20.10 |
|
Great run in the Northwestlike rain with Kevin and Scott. We started at 6200 S., went south along Wasatch Blvd, through Tanner Park and back through Millcreek and Holladay. We were a bit worried that the weather could make a turn for the worse but it turned out to be perfect temps and running in the rain was actually quite nice. For a brief moment I was reminiscing about my short stint in Seattle and the rainy long runs in the Bay Area. We kept the pace semi brisk (averaged 6:37) but just slow enough for constructive and entertaining conversation. The time flew by and fortunately my right knee didn't act up too much. Phew!
|
| Nike Pegasus Shield Miles: 20.10 |
| |
| | 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 |
| Knee is sore from yesterday.....soreness WILL go away. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 6.50 | 12.00 |
| Brick workout at the gym. 65 minute spin class with 4 sets of intervals then 5.5. miles on the treadmill. My knee feels better the when I run faster so towards the end I got it down to around a 6 min pace. |
| Treadmill Miles: 5.50 | Saucony Kinvara 2 Grey 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 | 10.50 | 10.50 |
| A few days ago I put my fins and swimming suit in my car. Today I took the fins and swimming suit into the gym. The next step is to use them. PM: PT |
| Stairmaster Miles: 9.50 | Rowing Machine Miles: 1.00 |
| |
| | 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 |
| I woke up late on purpose so that I couldn't run too far and hurt my knee. 6:30 avg. pace around Sugar House and a couple of laps around SHP. Shorts weather! |
| Nike Pegasus Shield 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 | 9.00 | 9.00 |
| 8100 meters on the rowing machine in 38 minutes then 4 on the stairmaster. My rowing stamina wasn't as bad as I thought it would be. |
| Stairmaster Miles: 4.00 | Rowing Machine Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.10 | 8.00 | 0.00 | 0.00 | 0.00 | 20.10 |
| Fun run with Scott, Kevin, Mike, DAN, and Reed. We met in AF but decided it was too windy so we drove up to the Parkway in Riverton. We did a 10 mile out and back to the south at about a 7 min pace then started our tempo. There was a strong southerly wind going north so for the first 5 miles of the tempo we took turns leading the pack. Our splits were about 5:38, 5:44, 5:35, 5:35 and 5:32. This was a pretty solid effort into the wind so at the turn around I think we were all a little weary of hammering it back to the cars. Heading back we ran 5:19, 5:22, 5:25 then decided to back it off for the last two. The last two were about 6 and 5:45 making the average for the whole run 6:19. One of these days I will try taking it easy in the warm up to see how that affects me on the more important tempo at the end. I think the faster pace left the knee feeling better than it did after my long run last Sunday. The real test will be how it feels tomorrow. Tough runner award today goes to Mike to stuck in there for our blistery 5 miles into the wind. |
| Nike LunarRacer Blue Miles: 20.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 4.00 | 15.00 |
| Ran around Millcreek with Jake, Nate, John and Collin. Apparently traffic laws don't apply on Sundays because we cut off a cop while jaywalking across Highland Drive. Crosstaining and lots of PT at the gym afterwards. Except the achy knee I felt surprisingly good. |
| Nike Pegasus Shield 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 |
| rowing machine then the stairmaster at the clean and more spacious 24 hour gym. Andrea and I were boycotting the treadmills and running today. |
| Stairmaster Miles: 7.50 | Rowing Machine Miles: 2.50 |
| |
| | 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 |
| One mile on the TM at the end of another uneventful stairmaster workout. I wanted to run today but the knee needed another day of rest :( | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.50 | 0.00 | 0.00 | 1.50 | 8.00 |
| 2 mile warm up, 1 at 5:30, 2.5 at 5:15 then 1 mile at PT. Strength imbalance is improving and I have a few more fun exercises such as hopping up the stairs. |
| | 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 |
| SWIMMING and PT at the gym. I think this was my first swim in at least 1.5 years. Fortunately I haven't forgotten how to do flip turns and my rowing has kept my arms in decent enough shape that I didn't drown. The best part about swimming is that I know I am not agitating injuries, most likely I am helping them, and the downside is that it takes forever to get anywhere and it's hard to keep track of my laps. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.66 | 2.00 | 0.00 | 0.00 | 0.50 | 4.16 |
| 1.5 warm up, 1 at 5:12, half mile at 6, 1 mile at 5:05. Canyonlands Half tomorrow! | |
| |
| | Race: |
Canyonlands Half Marathon 2013 (13.109 Miles) 01:12:27, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 13.10 | 0.00 | 0.00 | 0.00 | 20.35 |
|
For all but the ~73 minutes of the race I had a great time down in
Moab for the Canyonlands Half. I drove down after work on Friday with
Brandon and Scott and stayed in a $27 room in Green River. For $27 you
can imagine how nice it must have been. It did have a color TV,
refrigerator, microwave, running lukewarm water, and electric outlets.
Everything else isn’t worth mentioning. We got to bed early, left for Moab at 6
AM and arrived at packet pick-up a little before 7, just before the crowd
arrived. We then napped a bit in the car, met up with Kevin, then boarded
the buses at about 8:15. It’s a good thing the buses leave so early
because we really needed that 1 hour and 20 minutes to sit around before the
race, which started at 10. At about 9:30 we stashed our bags and did a short
warm-up as we climbed up to the start line. At 9:50 we got to start line
and quickly figured out who would win, Patrick Smythe, an All-American from
Notre Dame who has run ~62 minute half marathon. He recently moved back
to Salt Lake City for graduate school and is coaching the Westminster cross
country team.
I went out with Patrick, a guy from Westminster and a green shirt
guy who I think won the race a few years ago. The first mile came in at
5:08 which didn’t feel too fast because there is a steep downhill right off the
start line. Mile 2 slowed to 5:19 because of a small hill and miles 3, 4
and 5 were 5:23, 5:25, and 5:36. Patrick and the Westminster runner put
a gap on me at about mile 3, green shirt guy dropped off for some reason at
mile 2 and a former UVU runner Zak James slowly passed me at around mile 4.
Mile 5 was really the low point of the race because I still had 8 miles left,
my left leg was already exhausted and my splits were starting to slow.
Fortunately this was when Scott caught up to me. He could have dropped
me in a second but instead he slowed the pace slightly to let me catch my
breath and to let me run behind him. He did all of the work for the next
few miles while I got back some of my rhythm. I can’t thank him enough
for that because if he wouldn’t have been there I am sure I would have lost
another minute. We were still together up and over the steep hill at mile
9 (which sucked all that was left in my quads) and down the other side.
Scott then pulled away and I really thought he would catch the Westminster guy
who was surprisingly still running very strong. I held on as best as I
could for the last couple of miles and finished in 1:12:27 about 30 seconds
behind Scott and 45 seconds behind the Westminster runner. 36 year old Zak who
passed me at about mile 4 ran a very impressive 1:11:13 and Patrick Smyth ran
away with it in 1:09:55. This course has a net drop of 77 feet but since
there is about 350 of climbing mixed in it is deceptively slow. Of course I wanted to run a faster time but at least it was a
great workout and just shows how much work I need to do in the next few weeks
if I am going to be able to run well at Boston. I have to thank Scott
again for helping me out during those middle miles. Without him it could have gotten really ugly.
After the race we chatted with Patrick and Zak for a bit while
they looked for our drop bags then Scott, Brandon and I changed our shoes and
ran back to Kevin’s campsite so Kevin could change his shoes too. We then
reconvened at the finish area and Scott and ran another 5 miles so we could
finish the day with 20. Unfortunately I think I ran one mile too far
because with a mile left I felt the twinge in my right knee. I won’t run
tomorrow to see if the day off will help.
After the cool down everyone had low blood sugar so we found a
little café for lunch then we hung out around Kevin and Amiee’s campsite for
the next couple of hours. I iced my knee in the river and hung out with
Kevin and Amiee while Scott and Brandon took a nap. It was nice to
get finally get some sun.
After the naps we packed up the car and drove back home. Fortunately
Scott and Brandon had lots of interesting stories to keep us
entertained. They are great guys to say the least.
| |
Elev |
Actual Pace |
| Mile 1 |
-98ft |
|
| Mile 2 |
28ft |
|
| Mile 3 |
-8ft |
|
| Mile 4 |
-2ft |
|
| Mile 5 |
5ft |
|
| Mile 6 |
-26ft |
|
| Mile 7 |
-12ft |
|
| Mile 8 |
-10ft |
|
| Mile 9 |
12ft |
|
| Mile 10 |
4ft |
|
| Mile 11 |
8ft |
|
| Mile 12 |
23ft |
|
| Mile 13 |
-12ft |
|
| 0.17
mi |
16ft |
|
|
|
| 1:12:27 |
|
| Nike LunarRacer Blue Miles: 13.10 | Nike Pegasus Shield Miles: 7.25 |
| |
| | 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 |
| Crosstraining and lots of PT and the hottub. Legs and knee are a bit sore from yesterday's race. 11 sets of 1 legged hops up the stairs, abductors, squats, glute raises, and abs. | |
| |
| | 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 |
|
Here is a short article on Lagat's longevity. Crosstraining again at the gym. One more day to let the knee rest then I have to start running at least 10 miles, 5 days a week. If the knee can't handle that then....
|
| Stairmaster Miles: 9.50 | Rowing Machine Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 | 11.00 |
| 1 mile on elliptical to warm up, 65 minute spin class with Amiee, 4 miles on the TM then PT and hot tub. We'll call it 7 crosstraining miles and 4 running. PT included 20 one legged hop reps up the stairs, squats, abductors and glute raises. I love hanging out at the gym for 2.5 hours. |
| Bike Miles: 18.00 | Elliptical Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Met Rob before work and ran north on Wasatch Blvd. and back. Rob had already done 4 miles so he was able to take it easy on me. Oh, big news. BYU won an NIT game. But does that justify a half hour discussion and the mention of Jimmer 10 times? My job is very stressful. |
| Nike Pegasus Shield Miles: 11.00 |
| |
| | 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 |
| 11 miles on the TM with the last 5 at 6 min pace. With the hamstring issue running faster would aggravate it but it's the exact opposite with an ITB problem. Not sure which one I like better. |
| Saucony Kinvara 2 Grey Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 5.65 | 10.65 |
| 5 miles of running and stairmaster. 4 days of running in row! I am becoming more optimistic about the knee. |
| Stairmaster Miles: 5.65 | Saucony Kinvara 2 Grey Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 4.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
Fun run with Jake, Scott, Mike, Rob, Jon, Kevin, and Adam H. 11 mile warm up around Holladay then 6 laps around SHP. I pushed the first two laps with Jon which wore me out so I slowed and settled into a 5:50ish pace and cruised along for the last couple of laps. Jake is definitely back from his post marathon hiatus as he powered up those hills like they weren't even there. Scott, Mike and Kevin also ran strong. Just a so so workout for me but the bigger purpose right now with Boston looming is to get some real miles under my legs. I know most people would say it's too late for that but I don't buy it and plus I have no other choice. With that said, it's paramount that I hit at least 80 miles on my FEET for the next two weeks. Great company to run with and best of all the knee wasn't any worse after the run than when I started.
|
| Saucony Kinvara 2 Blue Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Kevin, Collin and Oliver (runner from Westminster) from Highland out to 6200 s., up to Wasatch Blvd. and back. Collin looped back after 5. We averaged 6:50 pace to keep the knee intact. Felt pretty depleted at the end of the run but I was glad to get it done. |
| Nike Pegasus Shield Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
| Felt great this morning except for the knee. I tried one mile on the TM but that was probably one too many. Lots of ice and the roller today.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| elliptical, 65 mins of spin, elliptical, rowing machine then PT. Knee is no bueno. Running 20 miles two days in a row this weekend was not one of the smartest things I have done in awhile. |
| Bike Miles: 18.00 | Elliptical Miles: 4.00 | Stairmaster Miles: 1.00 | Rowing Machine Miles: 0.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Knee still felt very sore this morning so I was considering just rowing while I drove to the gym. When I got there I decided to test it out and made it through a mile ok. Continued on and slowly ticked up the pace as I started to feel it. First 5 at 6:30, next 5 just under 6 and last mile in 5:15. Didn't have time for PT so did the roller at work on the floor. People are used to seeing people on the floor because we have a perfect pushup station. |
| Saucony Kinvara 2 Grey 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 | 13.15 | 13.15 |
| Crosstraining today to ensure the knee is ready for tomorrow's long run. |
| Stairmaster Miles: 12.00 | Rowing Machine Miles: 1.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Jake and Kevin half way up Emigration and back down through Tanner Park. Averaged 6:37. Now I am at work wearing compression socks, icing, rolling and pounding the ibuprofen. |
| Saucony Kinvara 2 Blue Miles: 20.00 |
| |
| | 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 my road bike outside for the first time this year down near Escalante and Boulder. Great scenery. | |
|
| | 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 |
| Tried running in Torrey, UT but only made it .37 miles then had to turn around and walk back to the motel....I guess the run on Friday, or maybe all of the runs compounded over the last month, combined with the bike ride was the final straw for my knee (ITBS). I am a bit smarter this go round so hopefully it won't take 4 to 5 months to recover. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| 75 mins spin and rowing |
| Bike Miles: 20.00 | Rowing Machine Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 | 3.25 |
| Rowing fun at the gym. My PT prescribed a cortisone shot for the knee. Can't wait. |
| Rowing Machine Miles: 3.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| spin class, rowing and PT. |
| Bike Miles: 20.00 | Rowing Machine Miles: 2.50 |
|
| | 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 |
| 10 minutes on the stairmaster but that hurt my knee so I tried 30 minutes on the step machine that spins like a treadmill (called a Stepmill). This was the first time I have used one for over a few minutes. It is easier on my knee because I don't get into a running motion but it's still a good workout. Did 4 miles in 30 minutes. |
| Stairmaster Miles: 1.00 | Stepmill Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
| step machine, spin class, step machine, rowing and PT. My life is now in order because the instructor had us set goals for the day, year and decade. |
| Bike Miles: 20.00 | Rowing Machine Miles: 2.50 | Stepmill Miles: 3.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 | 7.60 |
| I didn't want to swim and I didn't want to hurt my knee so I rowed for 62 minutes and completed 12,300 meters or about 7.6 miles. Really exciting work out but it still hurt my knee. Dumb. PT afterwards. |
| Rowing Machine Miles: 7.60 |
| |
| | 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 |
| I swam back and forth in the swimming pool. Received a cortisone shot in my knee yesterday and now my knee is even worse or more sore. I think/hope this is just a temporary flare-up caused by the shot. | |
| |
| | 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 |
| short workout of rowing and stairmaster. knee didn't like the stairmaster. PM: first experience with acupuncture. the acupuncture Doc put needles in my left elbow to fix my right knee and recommended heat over ice. I am already a convert. |
| Stairmaster Miles: 3.00 | Rowing Machine Miles: 2.50 |
|
| | 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 |
| 8300 meters on the rowing machine |
| Rowing Machine 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 | 1.50 | 1.50 |
| fun day in the pool. The cortisone shot must have sucked all lubrication from my knee because now it creaks every time I bend it. Hopefully that goes away soon. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 | 7.80 |
| 12,600 meters (7.8 miles) in 60 minutes on the rowing machine. My next goal is to hit 8 miles in 60 minutes. Watched 2 rounds of Sportcenter and learned that Tiger cheated, again. |
| Rowing Machine Miles: 7.80 |
| |
| | 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 |
| ~1.5 miles of swimming at Steiner, 30 minutes on the spin bike then PT. The swim brought back lots of memories because I used to spend a ton of time in that pool. What's odd is that I now have a really hard time keeping track of my laps. I counted 500 yards then forgot to keep counting whereas I used to swim 4500 yards (180 lengths) without stopping and would never lose count. Maybe I have a more advanced condition of ADD. I think the creaking in my knee has improved ever so slightly because spin for 30 mins was bearable. |
| Bike Miles: 14.00 | Swimming 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 | 5.25 | 5.25 |
|
8500 meters of rowing. Good luck to Scott, Brandon, Dan, Kevin, Paul, RAD, Rob and probably others at Boston today. Scott #102, Kevin #676, Dan #822, Brandon #391, Rob #4174, Rachel #10905, Paul #6518 http://www.baa.org/individual.html |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 | 3.25 |
| spin and rowing. Better than last week at least. Still sickened and angered by the Boston trajedy. Justice must to be served. |
| Bike Miles: 20.00 | Rowing Machine Miles: 3.25 |
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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 | 0.00 | 0.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| elliptical, spin and rowing. | |
| | 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 |
|
8300 meters of rowing
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| Rowing Machine Miles: 5.15 |
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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 | 5.00 | 5.00 |
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biking, rowing, elliptical and PT and lots of IT band stretching. I don't think I have ever stretched one part of my body that much in my life. I hope I didn't break anything.
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| Bike Miles: 15.00 | Elliptical Miles: 1.50 | Stairmaster Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
| swimming, stair machine, PT and stretching |
| Swimming Miles: 1.00 | Stepmill Miles: 5.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
| 8500 meters of rowing. 40 minutes of rowing doesn't seem near as bad as it used to. |
| Rowing Machine Miles: 5.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| spin and rowing. no more spin for me for awhile. the knee has gotten worse. |
| Bike Miles: 20.00 | Rowing Machine Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
| 10100 meters of rowing |
| Rowing Machine Miles: 6.25 |
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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 | 0.00 | 0.00 |
| random weight training at the gym |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 | 8.15 |
| 13,150 meters on the rowing machine in 60 mins. I will need to buy my own machine so I can put it outside. |
| Rowing Machine Miles: 8.15 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Happy Mother's Day to all of the mother's out there! For the last couple of weeks I have been tinkering around at the gym with some weights, a little rowing and few days of swimming. I am basically doing the least I possibly can and still keep my sanity. I saw another sports med doc at the U and he gave me my second cortisone shot which didn't do anything. The creaking on the outside of the knee is still as bad as ever. This is quite discouraging and limits me from doing anything requiring my knee to bend a lot. Running and biking just happen to be two of those things, which stinks. On the bright side I have been able to spend lots of time in my yard so it looks nice and I get to spend extra hours at work which is always fun. I was also just introduced to Parks & Rec so if I get really bored I can start watching from the first season.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.06 | 0.00 | 0.00 | 0.00 | 0.00 | 2.06 |
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2.06 miles of RUNNING on the treadmill (3% incline and 7:30 pace). First run since March 29th so I get to count the .06. At least it's a start. Also did 30 minutes on the bike, 15 minutes of arm biking and lots of PT. After 3 ineffective cortisone shots I finally got an MRI last week. It didn't show any tears, which was good, but it did reaffirm that I have/had a bad case of ITBS. The bone at the insertion point was irritated and there was still fluid under the band which was causing the creaking and friction when I bent my knee. I wanted to stick a pin in my knee to release the fluid but Matt didn't think that was a great idea. I have to give a special thanks to Matt for reading the results on a weekend and for overcoming multiple technical issues. So after about eight weeks of doing weights, some biking, swimming and the arm bike, lots of rowing, and PT almost everyday I am finally seeing some progress. I think I will start trying to run every other day and slowly inch up the miles.
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| Bike Miles: 12.00 | Treadmill Miles: 2.00 | Altra Instinct Miles: 2.00 | Arm Bike Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 2.00 | 6.25 |
| My plan to run every other day didn't last very long. It was too nice outside. I started at the gym and did one loop around Sugarhouse Park. I almost went far enough to justify using my Garmin which has been in hibernation for over two months. After that I did 1 more mile on the TM for a total of 4.25. The knee got a little creaky towards the end but nothing worse than if I had tried to bike for 30 minutes. After running I did the arm bike for 20 minutes or 2,050 revolutions and then PT. I have no idea how 2,050 revolutions translates to miles but I am counting it as 2 because it's miserable. |
| Treadmill Miles: 1.00 | Altra Instinct Miles: 4.25 | Arm Bike Miles: 2.00 |
| |
| | 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 |
| You know you haven't run in a while when you run four miles and the next day your legs feel like you ran the downhill dash. PT and arm cycle. | |
| | 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 |
| I had to take two days off from running because my calves and ankles were super sore from my epic 4 miler on Sunday. 1 hour of a cross-fit type workout with a personal trainer then 2 miles of running. The workout kicked my butt but I think doing it consistently will do me some good. |
| Altra Instinct Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles! 2 laps around SHP then meandered through the neighborhood to prevent getting too far from home. I actually got to use my garmin for the first time in 2.5 months and it appears to still be working. The knee felt somewhere between good and terrible; I consider that good. Averaged 6:33 for the run. I didn't ice afterwards because, "stress is a good thing, it forces the body to adapt, repair itself, and come back stronger." Interesting article claiming that we might be inhibiting our long-term adaptation by preventing or calming inflammation. The last paragraph is a good one, "Of course, even during heavy training there are times when your body needs help—like after going harder than you’ve ever gone before, when the benefits of an ice bath might outweigh the lost adaptation. Ultimately, the trick is to learn how many recovery aids you really need. That goes double for weekend warriors, who are often more obsessed with recouping than elite athletes are. “Is there too much recovery for an Olympic rower training three times a day?†asks Stellingwerff. “I don’t think so.†But for recreational athletes, recovery (and the fear of overtraining) has been “shoved down their throats,†he says. “If you’re running three times a week, you don’t need to worry about recovery so much. You might be sore and tired, but sore and tired isn’t overtraining.†In fact, the new research suggests, it’s the whole point." I wore the Mirage III's that have been sitting on my shelf for three months for the first time. They are a big improvement over the Mirage I's as they are a bit more cushioned, have a tighter fit and the uppers are more comfortable.
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| Saucony Mirage III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road my bike over Little Mountain to Little Dell Reservoir and back. It was nice to see more than the gym machines on a warm Sunday. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.50 | 8.00 |
| Ran around SHP and back to the gym for PT and rowing. I was proud of myself for not doing two laps of the park. |
| Rowing Machine Miles: 2.50 | Treadmill Miles: 1.50 | Nike Free 5.0 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles around Millcreek after a PT class. For the class we basically did a core workout for an hour. It was fun in an odd way. I really like the Nike Free 5.0s that I am wear testing. |
| Nike Free 5.0 Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nice bike ride up Millcreek Canyon and then out on Wasatch Blvd. Weather couldn't have been better and my knee felt pretty good, much improved over last Sunday's ride. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran through Millcreek and Holladay with Josh and Nate. Knee is coming along slowly but surely! |
| Saucony Mirage III Miles: 11.50 |
| |
| | 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 around sugar house at the U. Great to get outside before work for a change. The knee is getting better by the day, or maybe every other day. Threw in one sub six mile for fun. 9 miles in the Free's is about as much as my ankles can handle for now. |
| Nike Free 5.0 Miles: 9.00 |
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| | 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 |
| Ran to PT class and then back home. Class included planks, lunges with weights, bench stepovers, multiple types of crunches, pushups, static squat and stair reps. It was tough. |
| Saucony Mirage III Miles: 7.00 |
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| | 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 |
| Ran to PT class and back. Today we did 6 minutes of planks with pushups mixed in, single leg lunges with dumbbells, dumbbell press, dips, ankle squats, and 10x3 reps up and down the stairs. |
| | Race: |
Sugarhouse Relay Carnival (3.11 Miles) 00:17:04, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.10 | 0.50 | 0.00 | 0.00 | 7.60 |
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Ran the 5k solo then the 800 leg of the DMR. I had no idea how I would feel running around a track and running faster than I have run in three months. The 5k turned out a better than I expected and I think I even managed to even split the miles which is very unlike me in a 5k. I had never raced an 800 so in hindsight I think I went out a bit too conservatively. Finished in around 2:25 but I felt like I could have gone faster....sorry guys. Our DMR team of Rob (1200), Kevin (400 in speed suit), Fritz (800) and Jake (1600) finished behind some lads from BYU and UVU. Below are pictures of the women's DMR winnners (Kim, Amiee, Devra, Abby), Men's winners from BYU and UVU, Coed winners (John, Josh, Lindsay, Walter) and the Men's first runner ups. The real winners were Allie and James who did all the work to put this together and they even brought super pops for post race nourishment. Thanks Allie and James!    
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| Nike Free 5.0 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I wasn't planning to run today but when I woke up I didn't feel like biking either so I headed to the gym to either run on the TM or bike on the machine. When I got to the gym that sounded like a dumb idea too so I started running towards sugarhouse park. Felt a slight tweak in my knee after a 1/4 mile and headed back. Figured the TM would be a safer bet, which it was, and ended up running 10.5 miles at about a 7 min pace. Everything held up ok. |
| Treadmill Miles: 10.50 | Nike Free 5.0 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran around the U, up to HCI and back home. Sluggish today so the 6:40 pace was harder than it should have been. |
| Saucony Mirage III Miles: 10.00 |
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| | 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 |
| Ran to and from PT class. Nobody else showed up so the trainer had me do tons of hip, quad and core exercises. My run home was super slow. |
| Saucony Mirage III Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Dirt road in Montana |
| Saucony Mirage III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Nike Free 5.0 Miles: 4.00 |
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| | Race: |
Sawtelle Stampede Half Marathon (13.1 Miles) 01:21:30, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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Annual Sawtelle Stampede near Island Park, Idaho. This is typically a fairly casual race but a few fast guys and Jake were there this year which made it more competitive on a per runner basis than almost any race around. Warmed up with Jake then ran the 1k with my nephew. The 6 min pace (per 1k) was a solid performance and he also did a great job not getting trampled or falling in the mud puddles. Half Marathon started at 9:30 after the National Anthem and kid's race. I went out with the fast guys but fell off after about 3 miles because the sub 6 pace at 7000 ft on rolling hills wasn't sustainable for 10 more miles. Jake and two others had about 1 minute on me at the turnaround and that turned into about 6 mins by the end. Another guy passed me at about mile 7 which put me in 5th for the race. I wish I could have seen the finish because Jake and a high schooler got into a dead sprint at the end and both finished in a crazy fast time of about 1:14:50 and definitely a CR. Probably a finish Jake wasn't expecting. I will let Jake talk about the stroller issue at the end. Amiee and Andrea also ran well in the 5k and were great photographers. All in all a good effort, with good friends and a great event.
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| Nike Free 5.0 Miles: 16.00 |
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| | 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 |
| Nice cool run in Montana. With a mile left I heard some branches crack. Looked over my shoulder only to see a black bear peering down on me from the hill above the road. I sped up and did not look back. |
| Saucony Mirage III Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day from running and did my own PT workout at the gym. Lots of lunges, squats, extensions and push-ups. | |
| | 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 around the U and through research park. |
| Nike Free 5.0 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran through the U (everything is under construction) and back to SHP on 15th east. PM: boot camp class that included running up and down the stairs a bunch, sprints in the parking lot, several versions of squats, curls, rows, lunges, planks, presses, one leg floor touches and sit-ups. |
| Saucony Mirage III Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran up to the nursing school and back on 19th east. Figured I should speed up on the way home so my last 3 miles were 5:33 (includes at least two jaywalking violations across Foothill Drive), 5:19 and 5:01. These are aided miles but it still felt good to move faster. |
| Nike Free 5.0 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 quick miles in Park City before a day full of golf, whiffle ball, soccer penalty kick shoot out and most importantly, the beer race. |
| Saucony Mirage III Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.40 | 0.00 | 0.00 | 0.00 | 0.00 | 20.40 |
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Great run with Josh on the Jeremy Ranch road then soaked in the creek. We were planning 16 to 18 then just decided to make it an even 10 on
the way out, thus 20 for the total. Longest run since the end of March but felt pretty good. Averaged just around 7. |
| Saucony Mirage III Miles: 20.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Did my own boot camp work out full of squats, leg presses, hamstring curls, lunges, stairclimbers, 1 mile on the TM, and a few sprints in the gym. |
| | 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 |
| Ran around Millcreek with a few loops around the cemetery. Averaged 6:45. |
| Saucony Mirage III Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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Ran up to the mouth of Millcreek Canyon and back. Averaged 6:55 pace. PM: boot camp. Core, core and more core and lots of stretch band exercises that I can't explain in writing. Pooped. |
| Nike Free 5.0 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 | 6.55 | 6.55 |
| cross training at the gym today. It's been awhile since I used the stairmaster and my achilles was a bit sore. | |
|
| | 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 wasn't creative enough to think of a loop route so I did an out and back to 11th avenue. |
| Nike Free 5.0 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.20 | 3.10 | 0.00 | 0.00 | 0.00 | 16.30 |
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Met Josh and Jon K. at the zoo. Jon only wanted to run 10 so we did up and down 5 with him then Josh and I ran back up 3 because we wanted to run the last 3 a bit faster. Surprisingly I felt pretty decent at the turnaround (mile 13) so my last 3, all aided, were 5:16, 5:04 and 4:55. I added .1 to make the 5k about 5:45. Average for run was 6:37. 73 miles for the week is the most I have run since September. I guess I need to run a marathon.
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| Saucony Mirage III Miles: 16.30 |
| |
| | 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 |
| 1 mile plus 2.5 of hiking in BCC. |
| Nike Free 5.0 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up and down 19th east. Mixed in two 800s in about 2:25 on the way back. |
| Nike Free 5.0 Miles: 4.00 |
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| | Race: |
Deseret News Half Marathon (13.109 Miles) 01:07:44, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 13.10 | 0.00 | 0.00 | 0.00 | 16.60 |
| Today I ran the first and hopefully last (marathon is way better) DesNews Half Marathon which was my first real road race since Canyonlands in March. Finished 3rd overall behind Brett and Riley but I felt good about the effort and was especially happy to be back racing and getting to see the gang of local runners. Five years ago today I ran the DesNews 10k in 39:35 one day after finishing my last round of chemo at Huntsman. So I am also grateful to be healthy and running faster than I did then (aided by a few more red blood cells).
I woke up at 3:30 and on my way to Rice Eccles I stopped by the trusty 7-11 that is open 24hours. Sadly they didn't have any coffee prepared which makes no sense because I don't know what else someone would be buying at 7-11 that early in the morning. I reluctantly settled for the ice coffee that would full of energizing caffeine and sugar. Boarded the bus and arrived at the starting area at 4:25, 95 minutes before the start. In hindsight I should have gotten a ride to the start and slept in for another hour. For the next 45 minutes I laid on the asphalt and my shoe served as a surprisingly good pillow. Then chatted with Kevin and Brandon and few other familiar faces until the race started.
Went out with Riley and Brett but after ½ a mile I backed it off a bit but still went through the first mile in 4:40, a bit too fast. From there Riley and Brett slowly inched away and I ran the next 6 miles down the canyon at right around a 5 min pace. At the bottom of the canyon Riley and Brett were about a minute ahead but it was encouraging to see that their lead wasn’t growing. My momentum really slowed as I turned onto Foothill and I ended up finishing that mile (#8) in a relatively slow 5:21. At that point I was concerned that I had gone out too hard but fortunately my legs came back on yet another downhill and finished the next mile in 5:05. From there I just tried to hold on, keep my form and not fall apart before the last mile. Seeing Amiee on her bike down South Temple was also a good distraction. My goal was somewhat accomplished as I felt like I still had some strength going up 9th south but I still finished that mile in 5:30, which I guess isn’t a complete disaster. It was great to see Scott and Spencer on that last stretch and fun to try to outkick a 10K’er probably 10 years older than me who was wearing gym shorts and a t-shirt.
Overall I would consider the day a success mostly because I didn’t reinjure myself and I set a very aided half marathon PR. It was also great to catch up with Brett, Rob, Mike, Matt (who doubled today after a big exam), Kevin, Collin, Kassi and Melody after the race.
Splits: 4:40,4:56,5:03,5:05,5:05,4:59,4:58,5:21,5:05,5:21,5:20,5:19,5:30
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| Nike LunarRacer Blue V2 Miles: 16.60 |
| |
| | 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 |
| super sore from yesterday and the bootcamp class last night didn't help. Ended up doing 10 minutes on the bike, stretching and light strength training at the gym. A big bike ride might be a good option for the weekend. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Road up BCC with Justin. He is a machine. He had already ridden LCC and didn't break a sweat on the way up while I was laboring. I suppose I am still feeling the effects from the race and I am generally not in good shape, let alone canyon climbing shape. Justin continued on with me on Wasatch until Parley's Canyon then headed back. So he probably ended up with 70 to 80 miles with LCC and BCC mixed in between. I hope he gets back to running soon because he should run some great marathons this fall. Ended up with 50 miles. | |
| |
| | 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 |
| 10 miles around Sugarhouse with Josh, Adam and Kevin. My legs were still tired but much less sore than the last few days. |
| Saucony Mirage III 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 | 10.00 | 10.00 |
| Hamstring is still a bit sore so I refrained from running. Instead I did a hard workout on the stairmaster (6 minutes at max then 90 seconds off) to prep for the jupiter peak steeplechase this weekend. The stairmaster isn't a trail but at least it works the quads. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I wouldn't call these easy because I went straight up a hill for 5.5 miles at 7,000 ft. then turned around. But they were slow. |
| Salomon SpeedCross III Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Out and back on dirt road. Averaged around 7. |
| Salomon SpeedCross III Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Salomon SpeedCross III Miles: 4.00 |
|
| | 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 |
| |
| Salomon SpeedCross III Miles: 3.50 |
|
| | Race: |
Jupiter Peak Steeplechase (16 Miles) 01:55:00, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 16.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
Ah shucks. Finished 2nd with a decent time 5 minutes behind a La Sportiva guy and about 7 minutes ahead of Jace Nye. Unfortunately I heard a pop in my ankle with 5 miles left and twisted it again with 3 miles left. Of course i didnt want to do that again so i tipped towed the rest of the way to the finish. Sitting at the IHC now hoping the xray is clean and that it's just a bad sprain. As for the race, it was harder terrain than i had imagined and my lack of climbing training didn't help. The first mile really stunk as it went straight up the ski slope. I don't think i caught my breath for the next 3 miles. Fortunately that 1st mile took the wind out of the other guys so I nded up passing #2 La Sportiva guy at about mile 3 and I put some distance on Jace. At about mile 4 we hit mid mountain trail so i felt like a runner again and managed some sub 7 miles. At mile 6.5 we hit the last climb and there was no way i was going to run it. I hiked with a heart rate of about 180 to the top. Got going again until we hit the last climb to he second peak. Made it over that with some quads left then turned it lose down the steep descent. I was cruising along until about mile 11 when i came to an intersection with an aid station. Looked up just long enough to turn my ankle! Oh no. Nothing was sticking out of my leg so I figured I was good to go. Then as luck or stupidity would have it I did it again at about mile 12 but this time it was better because I didn't feel or hear a pop. I wised up and slowed down and treppidly ran through the last few miles. I was thankful to be done because I didn't want to run on it anymore, oh and my quads were pretty much shot too. Amiee and the medic were great post race helpers and it was great to chat with Teena who unfortunately took the one wrong turn that many others took. Now I am hungry and I don't want to use this apple product anymore. Xrays are clear of breaks! Spin class this week and running in 6 days. 
|
| Salomon SpeedCross III Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 | 7.50 |
|
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| | |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| AM at the gym and PT at boot camp class. My neck, shoulders and core were ruined in a good way. | |
|
| | 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 |
| |
| Saucony Mirage III Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Nice early morning run on the Jeremy Ranch Road with Adam, Kevin, Jon, Nate and Pete. The temps couldn't be better and at times I even wished I had a camera. Foot and ankle are still a bit swollen and a nice shade of purple but it didn't affect the run much. |
| Saucony Mirage III Miles: 15.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Casual Sunday run with Nate around Sugar House and Millcreek. Nice way to start the week and finish the weekend. I am doubling down on the ice bucket for the ankle today. |
| Saucony Mirage III Miles: 16.00 |
|
| | 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 |
| Took a day off from running because the ankle/foot swelling stubbornly won't go away and the 31 miles over the weekend didn't help. It should be slightly better tomorrow. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran south through Millcreek. Mixed in some strides along the way. Averaged 6:46 |
| Saucony Mirage III Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 | 9.00 |
| |
| Elliptical Miles: 8.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
|
| | 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 |
| |
| | Race: |
Park City Marathon (26.219 Miles) 02:39:39, Place overall: 1, Place in age division: 1 | | 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 decided to run this race since I haven't run a marathon since SGM last October and I needed a reminder of the journey. This course is set up for a negative split because it's a loop and the first half is a gradual uphill and the last 10 are mostly downhill. I didn't quite accomplish that as I went through 13 at just under a 6 min pace and then miles 14 through 16 that climb up to Deer Valley and a few super steep hills through town wore me out. Overall it was still a great workout and it should set me up well for SGM. If you have never run this race I highly recommend it. It was great to catch up with the women's half champ Rachelle and meet another blogger Dale(?) after the race. Sorry if I don't have that name right. Now it's time (after some easy days) to hit some track workouts. Garmin does a great job dramatizing elevation charts by truncating the y-axis. It looks like we climbed Everest. The course was great with the exception of the little dagger they threw in there at mile 17.5 
| Mile |
Pace |
Elev (ft) |
| 1 |
5:36 |
-5 |
| 2 |
5:56 |
85 |
| 3 |
6:07 |
92 |
| 4 |
5:55 |
-27 |
| 5 |
5:41 |
-73 |
| 6 |
6:02 |
79 |
| 7 |
5:45 |
-47 |
| 8 |
6:02 |
23 |
| 9 |
5:58 |
31 |
| 10 |
6:01 |
36 |
| 11 |
6:05 |
59 |
| 12 |
6:08 |
40 |
| 13 |
6:12 |
111 |
| 14 |
6:33 |
89 |
| 15 |
6:54 |
210 |
| 16 |
6:40 |
101 |
| 17 |
5:59 |
-50 |
| 18 |
6:06 |
-88 |
| 19 |
5:54 |
-175 |
| 20 |
6:18 |
-42 |
| 21 |
6:01 |
-134 |
| 22 |
6:10 |
-52 |
| 23 |
6:16 |
-91 |
| 24 |
6:11 |
-89 |
| 25 |
6:26 |
-24 |
| 26 |
6:16 |
-61 |
|
| Saucony Mirage III Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 | 8.00 |
| |
| Elliptical Miles: 1.00 | Stairmaster Miles: 6.50 |
|
| | 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 |
|
Leisurely run around Sugar House. So much for the safe morning runs. School started up at Highland High. What is the purpose of this LinkedIn link? PM: boot camp class and 2 easy miles. Too many squats and lunges...but it will serve me well.
|
| Saucony Kinvara 2 Blue 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 | 8.00 | 8.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| |
| Saucony Kinvara 2 Blue Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Nice run from the zoo to the top of Little Mountain and back with Kevin and Josh. It's almost starting to feel a bit like fall. Averaged around 7 for the run. This time I think we can blame Josh for pushing it on the downhill. |
| Saucony Kinvara 2 Blue Miles: 16.50 |
| |
| | 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 |
| Leisurely run through Holladay with Nate and Josh. A mile or two of the run were on roads never ventured which made it very exciting.
|
| Saucony Mirage III Miles: 12.00 |
| |
| | 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 |
| Meandered my way around Millcreek. Tomorrow is the first big track workout at the U's track starting at 6:30 AM. Everyone is welcome to join us (me, Kevin, Adam and Nate)
|
| Saucony Mirage III Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| First track workout in who knows how long. Jogged to the UofU track to meet up with Adam, Kevin and Nate. The gate wasn't open when we got there so Adam and I jumped the fence. Adam said it was ok because he works at the U.
Workout was as follows: 2x400 (74,74) 2x800 (2:30, 2:33), 2x1600 (5:13, 5:16), 2x800 (2:31, 2:33), 2x400 (71,70). I need to practice using a normal watch so these could be off by +/- 2 seconds. Splits weren't great by any means but I did get in a good effort and I didn't tweak anything.
The UofU track is super nice and the views are awesome. Plus the four of us had the track to ourselves which seems a little odd considering it sits on a campus of 25,000 students. It's too bad these guys weren't around to race.
|
| Saucony Kinvara 2 Blue Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 4.50 | 12.50 |
| AM: 7 miles on TM at about 6:30 pace then 4.5 on stairmaster.
PM: 1 mile on the TM before bootcamp. I am sure the workout will leave me super sore tomorrow but I think it's worth it.
|
| Stairmaster Miles: 4.50 | Treadmill Miles: 8.00 | Saucony Mirage III 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 | 11.50 | 11.50 |
| Hamstring is a little sore so I didn't want to aggravate before the weekend run.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| Ran around the neighborhood.
|
| Saucony Mirage III Miles: 6.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 4.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| First time down in the UC in quite some time. It was great to get out there with the crew, i.e. Scott, Matt, Brandon, Toni, Bryce and Zak, again and run the standard 10 up and down Provo Canyon. We averaged 6:53ish on the way which was a bit faster than usual then started the tempo down. At the start I really wasn't sure how long I would hang with the guys and how long my hamstring would hold up. Ended up with only a four mile tempo (5:10, 5:07, 5:01 and 5:18) then backed it off while Matt and Zak sped down the canyon for another four. Fortunately I ended the run in as a good as shape (minus the tired legs) as I started which bodes well for the next few weeks while prepping for SGM. The whole crew looked super strong today and the conversation was productive. We came up with the genius idea to nominate Toni as a swimor underwear model. The guy is ripped.
|
| Saucony Kinvara 2 Blue Miles: 22.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 1.00 | 14.25 |
| Ran from SHP along scenic the Highland Drive to the famous Horsepark loop for a couple of laps and back. There was a Rob siting at SHP but he was running too fast for me to catch him. Felt very muggy and more humid than usual.
|
| Stairmaster Miles: 1.00 | Saucony Mirage III Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| Ran the Jeremy Ranch road with Danny. The ominous clouds and morning rain kept the temps perfect. It's the best time of year up there.
|
| Stairmaster Miles: 1.00 | Saucony Mirage III Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 3.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Abbreviated track workout with Nate. He did 5x1 and I did reps 1,3,5 with 6 minute miles in between. Splits were 5:16, 5:15, 5:10. Nate would take out the first lap in 80 then I would hold 80 for laps 2 and 3 then speed up for the last lap. I felt better than expected considering the ramped up miles over the last few days and excessive yard work over the weekend. The pace felt manageable.
As an added bonus we had to battle with the basketball team for space on the track. The stocky point guard looking guy enjoyed standing in the inside lane for some reason. I suspect he will sit the bench this year because he has a bad attitude.
|
| Nike LunarRacer Blue V2 Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 6.00 | 13.00 |
| AM: TM and stairmaster at the gym. FYI, Pumpkin Spice Latte is back in stock at 7-Eleven. Just another reason why the fall season is the best.
PM: 1 mile warm up on the TM then boot camp that included running up and down stairs, sprints in the parking lot, circuit training, lots of planks, push ups and step overs.
|
| Treadmill Miles: 6.50 | Saucony Kinvara 2 Blue Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran around Millcreek at about 7 minute pace. It's a good sign that I am not getting as sore the morning after boot camp.
|
| Saucony Mirage III Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 5.00 | 10.50 |
| TM and stairmaster at the gym. Nike just sent me a pair of bright pink Lunar flats. I think I jinxed myself the other day when I commented on how much I dislike the color pink.
|
| Nike Lunarvia Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.15 | 3.00 | 0.00 | 0.00 | 0.00 | 23.15 |
| Drove down to St. George on Friday night with Matt, Scott, Reed, Brandon, Toni, Zak and Dan. We woke up early and ran 22 miles of the SGM course with a tempo starting 5 miles into the run at the bottom of Veyo. I kept the pace brisk but not marathon pace like some of the other guys. Thanks to Matt and Scott for driving and to Matt for letting us use his condo. |
| Nike Lunarvia Miles: 23.15 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 2.00 | 16.00 |
| Trails, road, track, treadmill and stairmaster day. Met Adam at the JCC for a run up the BST. Funny that we haven't run the BST the entire summer and then we picked the one day with rain. We went up the not so dry Dry Creek Canyon and added a couple of more miles before we ran into 4 inches of mud. We headed back after Adam took a spill and our shoes were weighing about 5 lbs. We ended up with 7.5 miles. I then headed out on the road and over to the UofU track where I jumped the fence and did 2x400 at 70 seconds. I thought getting the legs moving after the long run yesterday would be helpful. Finished the workout at the gym with a few on the treadmill and two on the stairmaster. It was nice to have some energy for a change the day after a long run. The fitness is getting there slowly but surely.
|
| Stairmaster Miles: 2.00 | Treadmill Miles: 3.00 | Salomon SpeedCross III Miles: 7.50 | Nike Lunarvia Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 | 13.50 |
| Morning of cross country then ran a few miles in uncharted territory around a random neighborhood while waiting for my car.
|
| Stairmaster Miles: 10.00 | Nike LunarRacer Blue V2 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 4.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran with Adam at the UofU track. Ended up doing 20x300 and jogging the 100s in between. Kept the quarters a bit under 90 seconds. The basketball team was nice enough to stay out of our way today.
|
| Nike Lunarvia Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 9.50 | 13.75 |
| Gym and boot camp. PT coach asked if any of us had any running races this weekend because he knew the leg workout would be killer. It was a dousy. |
| Treadmill Miles: 4.25 | Saucony Kinvara 2 Blue Miles: 4.50 | Nike LunarRacer Blue V2 Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| First time in my ~10 corporate career that I left work in the middle of the day for a run. Quite monumental. The 1AM poker night hindered my plans for a morning run so I was considering taking the day off. I ended up running an out and back along Holladay Blvd and averaged around a 6:15 pace. I felt much much better than I usually feel when I start my morning runs. Maybe my body just takes more time to get warmed up for the day because in the mornings I am dragging.
|
| Nike Lunarvia Miles: 7.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 8.00 | 0.00 | 0.00 | 0.00 | 22.50 |
| Great run down in Orem with Matt, Scott, Mike, Josh, Zak, and Reed. We did the standard 10 up and down from Cemetery Field in Orem. At the turnaround up South Fork Canyon we started the tempo. Ended up with 8 tempo splits at 4:54, 4:57, 4:53, 5:16, 5:04, 5:04, 5:10, 5:05 (average of 5:04). It was great to feel good after a few weeks of less than successful long runs. Thanks to the guys for pushing me along.
|
| Nike Lunarvia Miles: 22.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 2.00 | 17.50 |
| Hillier run than usual for a Sunday. Josh and I ran through the Aves, up Virginia, down 11th, up City Creeek and down the trail. Totaled 15.5 miles and about 1,400 ft. of climbing. Perfect weather and time of year for a run. Finished at the gym with 2 crosstraining and stretching.
|
| Saucony Mirage III Miles: 15.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 | 14.00 |
| Productive workout at the gym.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 5.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| 10x800 with 200 jog in between with Adam and Nate at the UofU track.
Splits were 2:28,2:30,2:30,2:32,2:33,2:31,2:33,2:33,2:33,2:25
As we were running the basketball players were doing a two mile workout. Coach Krystkowiak said hi to us as we lapped his players.
|
| Nike Lunarvia Miles: 13.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 10.75 | 14.25 |
| AM: crosstraining and a few miles on the TM
PM: 1 mile TM warm up and boot camp. Crunches, lunges, several band exercises and lots of planks. Doesn't bode well for tomorrow morning.
|
| Stairmaster Miles: 10.75 | Saucony Kinvara 2 Blue Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.60 | 0.00 | 0.00 | 0.00 | 0.00 | 15.60 |
| AM: Easy 9 miles along Wasatch Blvd. I think it is glove weather.
PM: 6.6 miles around the neighborhoods in Cottonwood Heights. It's always very exciting to run on roads never run.
|
| Saucony Mirage III Miles: 15.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 8.25 | 9.25 |
| easy day at the gym
|
| Treadmill Miles: 1.00 | Saucony Kinvara 2 Blue Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 8.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Another and probably last run down in Orem before SGM. The temps and crisp air couldn't have been better. The group grew this week to 13 (Scott, Matt, Nate, Josh, Zak, Mike, Brandon, Chad, Reed, Chad's friend and Jeff), which made it easy for us to push aside the traffic going up the canyon. This time we ran up and down 8 miles with a two mile cool down on the grass. Splits for the eight were 5:18, 5:14, 5:08, 5:09, 5:13, 5:10, 5:20, 5:13 for an average of 5:13. Slowing the pace from last week felt much better. My only regret for the run was that I mistakenly wore blue when of course I should have been sporting the RED. The whole crew is looking well tuned for the big day in two weeks.
|
| Nike Lunarvia Miles: 19.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 1.00 | 18.00 |
| Easy run with Josh partly along the SLC Marathon course and back through the wooded neighborhoods of Holladay. We ended with a loop of SHP on the new ashpalt path which has been years in the making. Some day the tunnel under 13th East will be complete that I think will connect to a path that goes to the Jordan Parkway.
Finished at the gym with 1 mile on the elliptical (both stairmasters are broken) and some stretching. Preventive maintenance is a good thing.
|
| Elliptical Miles: 1.00 | Nike Lunarvia Miles: 17.00 |
| |
| | 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 |
| Elliptical and rowing machine at the gym. I am not in great rowing shape but that's ok because I am not training for rowing races.
|
| Elliptical Miles: 5.00 | Rowing Machine Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 5.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Track workout with Nate and Kevin, who fortunately made it back from Provo safely on Sunday morning. 5x1 with the plan to keep it at around MP and a quarter mile jog in between. Ended up with 5:15,5:14,5:14,5:13,5:06. Nate and I would take turns running the first 800 at about 2:40 then we would pick it up for the last 800. I parked a bit further from the track so I could get in some extra miles. The legs felt pretty good today so the little hill up to my office was a cinch.
PM: 3.25 around my office. My new peanut butter has Omega 3s so I might start running more doubles.
|
| Nike Lunarvia Miles: 17.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 5.00 | 11.25 |
| 5 TM, 5 Elliptical
PM: 1.25 mile warm-up then bootcamp. I think we were training to be football players today because my shoulders are now broken.
|
| Elliptical Miles: 5.00 | Treadmill Miles: 5.00 | Nike Lunarvia Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 6.75 | 10.00 |
| |
| Stairmaster Miles: 6.75 | Treadmill Miles: 3.25 | Nike Lunarvia Miles: 3.25 |
|
| | 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 |
| 9 miles around Sugar House and the U. It's fall!
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| Nike Lunarvia Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.90 | 3.10 | 0.00 | 0.00 | 1.00 | 16.00 |
| Ran with Nate and Josh from Highland over to Jake's loop for a simulated/free 5k and then looped back through Millcreek for a total of 15. The temperature gauge said 37 at the start so it took several miles to get warmed up. Splits were 5:08,5:14,5:17 for a total of ~16:10. I felt rather sluggish and I didn't want to push it too much but at least it is much improved over the 16:55 I ran last year at the Chasing Tail 5k on the same Saturday. It's too bad they cancelled that race this year. I am looking forward to the easy week ahead.
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| Stairmaster Miles: 1.00 | Nike Lunarvia Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Big group run, possibly record setting for a Sunday, from Highland through Millcreek and Holladay. In alphabetical order: Allie, Andrea, Jake, James, Josh, Kevin, Nate, Pete, Seth and Steve. We get honked at less with a group of this size hogging the road.
Finished with a mile on the treadmill and quad stretching at the gym.
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| Treadmill Miles: 1.00 | Nike Lunarvia Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| stretching and hot tub at the gym because I spent yesterday painting and my neck is sore. The painting was still much preferred over moving to a new house, which is what I did last year on that day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.50 | 0.50 | 0.00 | 0.00 | 10.00 |
| mini track workout with Adam, Kevin and Nate, I only did 1x1600 (5:00), 1x800 (2:28) and 2x400 (70,68) while they did 4k,3k,2k,1k. I finished with a few sprint/strides on the turf field.
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| Nike Lunarvia Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.56 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| Ran up to the hospital and back. Crossing 7 lanes of traffic during rush hour is always exciting. Feeling pretty good.
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| Nike Lunarvia Miles: 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.12 | 0.00 | 0.00 | 0.00 | 3.12 |
| Standard TM run with 1 mile fast. Fortunately the treadmill went up to 12 mph and the hotel had Cap'n Crunch for breakfast. Ready to go. |
| Treadmill Miles: 3.12 | Nike LunarRacer Blue V2 Miles: 3.00 |
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| | Race: |
St. George Marathon (26.219 Miles) 02:20:25, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| First off, hats off to Bryant for taking it out early, never looking back, and for crushing the course PR that was set back in 2007. It was his race today which became very clear in the first two miles when he pushed the pedal without any hesitation. A big congrats also goes out to many friends who set big PRs or who had solid races including Zak (2:21 debut), Brandon (2:32), Mike (2:25), Josh (2:36, 14 min PR!), Reed (2:38), Hille (2:54, 7 min PR), Jon (2:20), Iain (PR and Master's CR), Ben (2:26), Holt (2:26) and Scott (2:23). I know Riley and Matt felt like they could have run better but they still improved their previous bests by several minutes. Both of them will hit it out of the park soon, no doubt. Also I have to thanks Amiee and my mom for heading the cheer squad, the Utah County Crew and Joe H. (bootcamp sargent) for getting my butt in shape and Nate, Kevin and Adam for getting me on the track for once in my life. As for my race, I am very happy with my 2nd place finish considering the depth of the field and a slight PR. My pacing and execution, however, still leaves lots of room for improvement, especially those last 3 miles, so I am already looking forward to improve at CIM. On the bright side, I think I did manage a very small negative split (1:10:45, 1:09:40) which at least saved me from losing a bet and having to drive to Vegas for the night. But as we all know, the best times on that course are run with a 3 to 5 minute negative split. Next year it will be done! To my surprise, at least from my perspective, the race was rather uneventful. Bryant separated from me and Riley at about mile 3, I inched away from Riley and around mile 4 or 5, and then I ran solo to the end. I felt solid through 20 and was still able to hit some fast times from there to 24 (miles 21 was 5:01) but I really tanked once it flattened out at around mile 24.5 and finished with a couple of 5:30+ wobbly miles, which cost me a sub 2:20. Little did I know that those splits and hanging on for dear life were fortunately just enough to hold off the rest of the field, i.e. Jon, Iain, Zak, Aaron and Scott who finished right on my heels. I can only imagine there was some drama down the stretch amongst that group. So another marathon down (I think this was 43), a new PR, slightly wiser than the last, and now itching to get it done again, only faster.
Splits: 5:29,5:34,5:06,5:05,5:07,4:57,5:04,5:41,5:38,5:25,5:45,5:43,5:28 (HM 1:10:45),5:22,5:01,4:59,5:10,5:13,5:37,5:22,5:01,5:20,5:14,5:18,5:30,5:35
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| Nike LunarRacer Blue V2 Miles: 26.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| stationary bike and hot tub
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 30 mins stationary bike and hot tub
PM: hot tub #2. Somebody hit my legs with a hammer while I was sleeping.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stationary bike. After work we wished Kevin a farewell. He will be missed on our group runs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: stationary bike
PM: bootcamp class that included lots of squats, stepovers, planks and pushups. I also ran a bit on the treadmill and up and down stairs. The calves are loosening up but the quads are still tired.
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| | 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 |
| 1 mile of running on the treadmill after the stationary bike.
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| | 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 |
| 30 minutes stationary bike with about 12 minutes of it at threshold then 1 mile of running. Attempting a real run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Casual run with Allie,James,Josh,Jake and Chad. Energy levels are good. Hammy preventive care (curls and hot tub) at the gym afterwards.
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| Nike Lunarvia Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Easy run with Nate,Jake,Josh,Steve and Colling from Liberty Park and through the Aves. Finished with a few on the treadmill at the gym then some PT. Nice day for running.
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| Treadmill Miles: 3.25 | Nike Lunarvia Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran up to the UofU track and did a few 300s and 1x800. I just wanted to get my heart rate up so I never looked at my pace.
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| Nike Lunarvia Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 5.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Jake and Nate at SHP. I did the first 5k with them at just under 17 minutes then did 2x1 mile. All of the miles were at about 5:30 pace, which wasn't easy because of those blasted hills. It was chilly!
PM: bootcamp that included jump roping among other things. I am not as good as Rocky, yet.
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| Nike Lunarvia Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 1.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran through research park, a couple miles up Emigration and back. Nice views of the fall colors. Average a little under 7 for the run.
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| Nike Lunarvia Miles: 10.25 |
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| | 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 |
| 5 miles up and down the Porcupine Rim trail in Moab then ran back to the campground. It was fun to get out on the trails for a change. And I didn't roll my ankle
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| Nike Lunarvia Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 7.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran 10 miles in just under 60 minutes up the road that parallels the Colorado River to the finish line of the Other Half race. 7 of the miles were at marathon effort but slower than MP because of the hills. I was planning to just run easy but I got a late start and wanted to get to the finigh line to meet up with Nate for a cool down. He won the race in 1:11:xx which is a great time on that rolling course. |
| Nike Lunarvia Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 1.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran through the U, on the track for a couple of miles and back home.
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| Nike Lunarvia Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 6.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran with Nate and Adam at the UofU track. We did 3x3200 at a good but not overly taxing pace. 5:43/5:28,5:30/5:24,5:28/5:15
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| Nike Lunarvia Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Reverse death loop run. It is quite a bit easier than the standard counterclockwise route up the Tanner Park trail.
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| Nike Lunarvia Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.10 | 0.00 | 0.00 | 0.00 | 0.00 | 20.10 |
| Ran on the Jordan River Parkway with Nate and Josh. We started at 1840 N. and ran 10 out towards Farmington and back. The middle ~10 miles were right around a 6 minute pace and the total run averaged 6:20. It was nice to run on the flats for a change. It was a great route for flat marathon training and the cookie cutter houses, refinery and cattails made for great scenary.
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| Nike Lunarvia Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran a few miles before meeting up with the Sunday crew for a run through Millcreek.
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| Nike Lunarvia Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Cross training day. Worked out just hard enough to forget about my spreadsheet project.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 5.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Track workout with Jake and Nate at HHS. Ended up with 8x1000 at 3:06,3:05,3:10,3:10,3:10,3:11,3:11,3:08. I led part of rep 2 which wasn't a good idea because I spent reps 3 to 5 trying to recover. It's crazy that I can feel somewhat comfortable at ~3:10 and only 5 seconds faster kicks my butt. It was a great morning to run.
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| Nike Lunarvia Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 | 13.00 |
| AM: crosstraining and 1 on the TM
PM: bootcamp and a couple of miles sprinting and TM
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| Stairmaster Miles: 11.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around SHP and Millcreek. Running the morning after bootcamp is never enjoyable.
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| Saucony Mirage 3 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 0.00 | 0.00 | 6.50 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.56 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| Ran around Carmel. It's a nice spot.
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| Saucony Kinvara 2 Blue Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.30 | 8.00 | 0.00 | 0.00 | 0.00 | 20.30 |
| Ran with Nate and Mickey on the JRP and Legacy Parkway. Luckily the weather cleared a bit right before we got started. 7 mile warm up then 8 at 5:32,5:23,5:23,5:22,5:22,5:22,5:28,5:28. The last two felt harder than the others yet they were slower so I think those miles have some rollers. It was great to get this one done and have a couple of guys to do it with.
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| Saucony Kinvara 2 Blue Miles: 20.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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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 |
| Ran up to the U and then a few miles through Millcreek. It was a tights day.
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| Saucony Ride 7 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.00 | 3.00 | 0.00 | 0.00 | 13.50 |
| Track workout with Nate at the U.
12x800. 2:29,2:32,2:34,2:33,2:33,2:34,2:33,2:33,2:32,2:32,2:30,2:27. I really only remember the first 3 and last 2 but I know we stayed in the 2:32 to 2:34 range for all of the middle splits. I will call it 3 at MP and 3 at Threshold because the pace was under MP. The weather turned out to be perfect.
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| New Balance MR1400 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Ran through Sugar House and U
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| Saucony Ride 7 Miles: 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 5.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Ran with Josh and Zak out on the JRP and Legacy Trail. After 10 miles we mixed in 5 at MP (5:11,5:26,5:21,5:21,5:14) then I did four more at around 5:50. Ended with 6:04 pace for the run.
After a gettting a bloody toe on Wednesday from the once worn NB MR1400s I wised up and wrapped the toe in electric tape. No problems today. For never wearing NB's I really like the shoes thus far. Thanks to Zak and Josh for joining me on the run. The weather was much improved over last Sunday.
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| New Balance MR1400 Miles: 21.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran with Danny around Park City and Kimball Junction. Legs felt heavy today.
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| Saucony Ride 7 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 12.00 | 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Up to the U and south through Tanner Park. I found a fortune cookie on the ground that reads, "you will be fortunate with the opportunities presented to you." Great!
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| Saucony Ride 7 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 6.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Warmed up then three laps around SHP with Jake and Nate at MP then 3x1600 on the Highland track. Splits around the park were around 5:25 and the mile repeats were 5:12,5:10,5:05. Jake had already done 3x1600 when we started the SHP loop and he did 4 laps instead of 3. I am glad Nate was there so I didn't feel too lazy :) Nice workout for everyone and great morning to run.
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| New Balance MR1400 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Ran in the rain up to the U
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| Saucony Ride 7 Miles: 5.75 |
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| | Race: |
Saltair Half Marathon (13.109 Miles) 01:11:00, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 13.10 | 0.00 | 0.00 | 0.00 | 20.10 |
| I ran the inaugural Saltair Half Marathon this morning. Weather forecast didn't look good but it turned out to be bearable conditions. The wind picked up a bit after the turn around and my hands felt like bricks afterwards; but for the most part I was expecting a lot worse. Warmed up 3 with the group and the race started right on time. I accidentally built a slight lead in the first three miles -5:15,5:16,5:14- because that pace felt comfortable then I backed it off slightly and did the next three in 5:24,5:27,5:22. At about mile 6 I started to hear footsteps from Jake and Nate and we all went through the turnaround in right around 35 flat. From there they immediately put a gap on me and at that point I knew I wasn't going to be able to finish with them. My last seven miles were: 5:21,5:27,5:26,5:27,5:43,5:36,5:22. I think the 5:43 at mile 10 was into the heaviest winds because I didn't feel like I slowed down that much. I ended up about a minute behind Jake and Nate who both ran great and barely broke 1:10. Overall I am happy with the effort but I kind of wish I had just stuck with Jake and Nate from the get go to see if working off of them would have helped. Oh well...after the race we cooled down then attended the awards ceremony. Consistent with the Saltair scene, we had Fat Boy ice cream sandwiches and Dr. Pepper for post race snacks.
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| Saucony Ride 7 Miles: 7.00 | New Balance MR1400 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Casual Sunday around around SHP with Nate, Jake, Josh, Allie, Collin and James. I wasn't counting but I must have done 9 laps. It was nice to run on a soft surface for a change. The 7 Eleven next to Liberty Park still has pumpkin spice so that's another excuse to run at the park more often.
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| Saucony Ride 7 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 | 12.50 | 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran up to the U, south past the zoo, along Wasatch Blvd. and back. Dunkin' Donuts next to SHP opened today...but I didn't go.
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| Saucony Ride 7 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 6.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Jogged over to the tempo loop to run 5 miles with Jake and Nate. Splits were 5:25,5:17,5:15,5:14,5:11. On the way back I did one mile at 5:30 so 6 MP miles for the day. Jake added another mile after the 5 then did another set of 6 miles. I think he's in good shape :)
PM: 1 mile and bootcamp. I left my gym clothes at work so I did the workout with slip on shoes and pants. My shoe only fell off 3 times.
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| New Balance MR1400 Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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| Stairmaster Miles: 12.50 | Saucony Ride 7 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran around SHP up through the U and research park. The run was not fun. The wind almost tripped me several times and even when there was a tailwind my back got cold. Fortunately the porta-potties and trees around the U were already blown over when I passed through and I couldn't feel my legs because they were numb.
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| Saucony Ride 7 Miles: 11.00 |
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| | 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 |
| Casual ran with Josh, Jake, Adam and Nate from Memory Grove, through the U and back through Liberty Park. After yesterday running in the wind I didn't like running but now I like it again.
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| Saucony Kinvara 2 Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 10.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Last longish run before CIM with Nate, Jake and James out on the JRP/Legacy Parkway Trail. We did 8 easy going north then started our tempo. After one mile into the tempo we turned around for the 9 miles back. There was a bit of a head wind going back but nothing terrible. Everything considered, we lucked out again on the weather. The plan was to start at around 5:45 and progressively work down to the teens. Splits: 5:47, 5:37, 5:31, 5:28, 5:27, 5:24, 5:19, 5:14, 5:15, 5:14 Pretty much went as planned for a change :)
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| New Balance MR1400 Miles: 19.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 13.00 | 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Zigzagged up to the U, over to the zoo, down Wasatch and Foothill and back.
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| Saucony Ride 7 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran along 11th avenue and back to Sugar House through the U.
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| Saucony Ride 7 Miles: 10.00 |
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| | Race: |
City Creek Cold Turkey 6K (3.86 Miles) 00:20:07, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 3.80 | 0.00 | 0.00 | 12.00 |
| Today I ran the City Creek Cold Turkey 6k which has always been a family tradition on Thanksgiving. This was the 10th year I have run the race. I won the race two years ago, a week before CIM, but last year was a disaster because I was still dealing with some lingering injuries and the post SGM funk. So this year had to be much better. I warmed up with Josh then ran the inaugural kid's 1k with my nephew Nicolai. He got off to a blazing start and soon found himself sitting in 4th place. 2nd and 3rd went out way too hard and obviously weren't in Nicolai's soccer/hockey/swimming shape so he caught both of them right before the turnaround. From there he turned on the burners again and started closing the gap on the big kid who was in 1st. The big kid saw him coming with a worried face and picked up the pace. Nicolai finished the race 2nd overall and probably ran around a 9 minute pace, which for a 5 year old 45 inches tall has to equate to a sub 4:30 mile. :) He was the champ today.
Shortly after his race we got going and lucky for us Miss USA was the starter. Typical of every year a few young guys got off to a quick start but I caught up and passed them at the half mile point. At that point I could hear a few other footsteps but after we turned up City Creek all I could hear were the big footsteps of BJ Christenson. BJ and I had went back and forth up City Creek and we went around the turn around together. BJ immediately picked up the pace a bit and gapped me by about 200 ft. I thought he would continue to break away but I managed to keep that gap until we hit the top of Memory Grove. From there I was trying to surge more down the steeper sections and I noticed that I was slowly gaining ground feet by feet. With a half a mile left BJ was only a few seconds ahead so I knew if I pushed it I might have a chance. I finally caught him right at the gate to the park with about 300 yards left to go. I started sprinting which I probably haven’t done since playing football in high school and amazingly it worked. BJ ended up falling off and finished about 4 seconds behind. For the win I got a pre-cooked smoked turkey that will have to wait until summer to be eaten. Splits were 5:28 (+123 ft), 5:48 (+95 ft), 4:52 (-184 ft.), 4:32 pace for .8 (-188 ft.). BJ always kicks my butt in anything less than a half marathon so it was great to finally beat him. He hasn’t really done any hard workouts since Kona in October so I can understand why he didn’t feel great.
Josh and I cooled down another 4 and we barely made it back for the awards. Then I had to get on a Black Friday call for work which was dumb because I missed all of the post race festivities in the nice weather. Overall a good workout and prep for CIM. I was also glad to get in a few fast downhill miles which I haven't done since St. George.
Happy Thanksgiving!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 1.00 | 6.50 |
| I ran to bootcamp this morning then waited 20 minutes for the instructor to show up "I went to a movie and didn't set my alarm." I thought only students were supposed to have dumb excuses. Ran back home after an abbreviated class. The roads were very quiet today.
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| Saucony Kinvara 2 Blue Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Fun run with a Matt, Scott, Mike, Nate, Josh, Karl, Adam and Zak. Those guys were nice enough to make the commute. We ran a few miles up and down City Creek and introduced Matt to a trail for the first time, possibly, then headed up 11th avenue. Sadly I carried my phone on the run, which was the first time ever, and even managed to text my boss while running. I apologize to the running gods. I will never do it again.
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| Saucony Ride 7 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 5.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Met Nate, Josh and Cameron at Liberty Park for the last solid workout before CIM. Warmed up 5 then did 5 at 5:13,5:18,5:17,5:21,5:07. It definitely felt like a workout but the pace felt semi-comfortable especially compared to where I was at a few months ago. The week before SGM I did 3 miles at a slightly slower pace and that felt much harder. So it's nice to see that my fitness has improved since then. Lucked out again on the weather. The upcoming storms and cold weather might actually make this taper easier to manage.
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| New Balance MR1400 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 | 0.00 | 0.00 |
| Day off and busy Cyber Monday at work
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| | 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 |
| Ran up to the U and back and I was pelted with salt by the snow truck.
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| Saucony Ride 7 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 3.25 | 0.00 | 0.00 | 0.00 | 8.00 |
| Rather cold and icey outside so I ran at the gym on the TM. 3x1mile with 1% incline at 5:13,5:07,4:58. Finished with 1x400.
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| Saucony Kinvara 2 Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.56 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| Ran up through Research Park. Only a few close calls on the ice.
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| Saucony Ride 7 Miles: 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.17 | 1.00 | 0.00 | 0.00 | 0.00 | 3.17 |
| Short run on the TM, trip to Dunkin' Donuts then off to the airport. The storm is waiting for me to leave, obviously.
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| Saucony Kinvara 2 Blue Miles: 3.17 |
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| | Race: |
California International Marathon (26.219 Miles) 02:31:54, Place overall: 40, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 20.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Congrats to Jake with a new PR and to Nate for running a solid 2:23.
The picture below and the splits basically tell the story for me. I was in good shape going in, better than before SGM, but it turned out to be probably my worst marathon ever. Bonked extremely hard at mile 19ish and dizzyly wobbled and walked my way in. I was happy to see the finish, to say the least :) I felt pretty numb by mile 18 so I couldn't tell if nutrition or just the cold was the issue.
First half with Nate & Jake 1:09:31 (5:18 pace), felt ok
Miles 14 to 20 (5:16,5:18,5:16,5:19,5:30,5:32,5:38)
Here is where it gets good: 6:05, 6:16, 6:50, 7:43, 8:00, 7:53. I figured I was running 10 minute miles at the end so this actually isn't as bad as I thought. It's also good to see that I negative split that last mile as compared to mile 25. That's always a good sign.
I think the only thing I want to remember about this race is the few people saying I looked great at mile 23.
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| Nike LunarRacer Blue V2 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling refreshed after yesterday. Probably because I didn't/couldn't run hard the last 6 miles. Instead of shoveling today I used my gas blower and it worked perfectly. Why I haven't I been using that forever? Now I get to use my power tools in the winter too. Bring on the snow.
20 minutes on the bike at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First run since Sunday with Jake, Andrea, Allie, James and Josh. Nothing is broken, I think. We ran through the smog and didn't die.
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| Saucony Ride 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| 3.25 up a long hill and back down near Lava Hot Springs, ID. It's a fun place to visit because of the super hot hot springs and a few fun forms of gambling, i.e. bingo and pull tabs.
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| Saucony Ride 7 Miles: 6.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran up to the U's track and back. I thought for a minute it might be clear to run on but apparently snow doesn't melt when it is less than 30 degrees. Two faster miles on the way back.
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| Saucony Kinvara 2 Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran with Josh up to Huntsman, through Research Park and Sugarhouse and back to Memory Grove. I only stepped in one puddle.
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| Saucony Ride 7 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran from Highland with Adam and Josh up to the bottom of Millcreek Canyon and back.
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| Saucony Ride 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Josh from Highland to the mouth of Big Cottonwood and back along Wasatch. The roads were a bit too slick for the Kinvaras today.
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| Saucony Kinvara 2 Blue Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran up to Foothill Drive so I could experience crossing that road with little to no traffic. It was pleasant.
Merry Christmas!
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| Saucony Ride 7 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran around the gated community near Palm Springs in the SUN. I hopped up on a few curbs so total elevation gain was about 2ft.
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| Saucony Ride 7 Miles: 11.00 |
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| | 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 |
| Ran to the gym, 10 mins on TM, 50 minute boot camp workout with sister and brother in law then ran back home. It's really sunny outside.
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| Saucony Ride 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around the golf community in 62 minutes. Got down to 5:30.
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| Saucony Ride 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 | 6.55 |
| Abbreviated workout on the stairmaster to give the achilles a day of rest. The gym was hopping today. Better getting in a workout on the last day of the year than never.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1721.88 | 324.69 | 11.90 | 0.00 | 854.90 | 2913.37 |
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| Treadmill Miles: 71.87 | Saucony Kinvara 2 Grey Miles: 104.00 | Stairmaster Miles: 514.30 | Saucony Kinvara 2 Blue Miles: 254.72 | Saucony Ride 6 Miles: 50.25 | Altra Instinct Miles: 19.25 | Elliptical Miles: 54.75 | Saucony Mirage Miles: 80.60 | Nike LunarRacer Blue Miles: 40.70 | Rowing Machine Miles: 90.35 | Salomon SpeedCross III Miles: 67.00 | Bike Miles: 398.00 | Nike Pegasus Shield Miles: 77.85 | Swimming Miles: 6.50 | Stepmill Miles: 13.00 | Arm Bike Miles: 4.00 | Saucony Mirage III Miles: 314.30 | Nike Free 5.0 Miles: 100.85 | Nike LunarRacer Blue V2 Miles: 92.27 | Nike Lunarvia Miles: 377.21 | Saucony Mirage 3 Miles: 11.00 | Saucony Ride 7 Miles: 236.96 | New Balance MR1400 Miles: 108.35 |
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