| 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 | | 2094.51 | 358.97 | 6.10 | 0.00 | 746.45 | 3206.03 |
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| Saucony Ride 7 Miles: 93.35 | Stairmaster Miles: 592.90 | Bike Miles: 1095.50 | New Balance MR1400 Miles: 281.00 | Saucony Kinvara 2 Grey Miles: 25.55 | Salomon SpeedCross III Miles: 57.10 | Elliptical Miles: 27.25 | Rowing Machine Miles: 37.30 | Treadmill Miles: 70.80 | Nike Free 5.0 Black Miles: 78.35 | New Balance 890 Miles: 345.20 | Nike LunarRacer Blue V2 Miles: 68.30 | Altra Olympus Miles: 208.75 | Saucony Breakthru Miles: 81.10 | Nike LunarRacer Blue V3 Miles: 52.40 | La Sportiva Vertical K Miles: 22.00 | Nike Pegasus 31 Miles: 537.96 | Saucony Kinvara 2 Blue Miles: 12.50 | Altra Olympus Blue Miles: 158.65 | New Balance 1400v2 Miles: 133.36 | Nike LunaRacer +3 Miles: 28.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| New Year Run with Josh, Matt, Mike, Karl, Zak, Collin, Jon and Chase. Started on the JRP in Riverton but looped back on the streets because I am afraid of the ice. Great way to start the year.
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| Saucony Ride 7 Miles: 20.00 |
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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 | 6.50 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes of intervals on the stationary bike to give my achilles another day of rest. After the last interval my heart rate was around 190. These short/hard workouts hurt but they are an efficient use of time :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 8.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fun run with ice, hills, tunnels, turnsand wind along the Murdock trail with Matt, Jake, Mike, Zak, Reed and Scott. We warmed up a few then did an 8 mile out and back tempo. I didn't reset my watch so my 5 to 11 splits were 5:24, 5:29, 5:27, 5:33, 5:44, 5:32, 5:36. Afterwards Matt's wife treated us for breakfast where our cold hand coordination was tested while unpeeling hard boiled eggs. I need more practice.
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| New Balance MR1400 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.30 | 0.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| Casual run from Highland through Millcreek and Holladay with Jake, Adam, Nate, Josh and Collin. Clear skies! Hope it lasts longer than a day or two.
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| Saucony Ride 7 Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| Ran north on 15th east, up to 9th south, south to the grocery store for a loaf of bread and back home. It is difficult/awkward to run with a grocery bag.
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| Saucony Ride 7 Miles: 6.55 |
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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 |
| AM: ran/slid around the neighborhood in kinvaras
PM: boot camp full of planks, pushups, and several types of lunges and squats
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| Saucony Kinvara 2 Grey Miles: 6.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| stairmaster interval workout, It's possible, I promise. 9 x 2 mins off, 3 on with the 3 maxed out not touching bars.
Yesterday was an unusual day in that my alarm didn't go off or I just failed to set it. That happens about two times a year so it's a bit concerning that I already used one of them only 9 days into the year. My internal alarm clock did wake me up just in time to get to work on time. The internal clock must be broken too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Nice run through Millcreek and Holladay with Jake, Rob, Josh, Nate, James and Collin, Finished with a couple of faster miles around Sugar House. Still have a lingering achilles problem but at least it's not getting worse.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Josh and Adam down 13th/South Temple to 9th west, south to 17th south then wound our way back. Lots of flat running which was nice for a change and we got to cross train tracks.
PM: active yoga at about 95 degrees for 75 minutes. I probably lost about 5 lbs of water.
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| Saucony Ride 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| 6,6,5,3,3,3 minute intervals on the stairmaster. Hoping a few days off from running will fix the achilles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 59:20. Started slow and sped up with each mile. Last mile at 5:10.
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| Saucony Kinvara 2 Grey Miles: 10.00 |
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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 | | 1.00 | 1.00 | 0.00 | 0.00 | 8.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long/hilly (~1,450 ft) run with Josh from somewhere in Cottonwood Heights, up to the mouth of Little Cottonwood Canyon, south along Wasatch, up some more hills and back. We ran into Justin after 6.5 so he joined us for 11 of it. 24 miles of running from Sunday to Friday then 20.5 on Saturday. Maybe I should spread them out some more. Averaged about 6:35.
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| Saucony Ride 7 Miles: 20.50 |
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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 |
| Fun run with Nate and Adam on the Millcreek Canyon Pipeline trail. We did the 9.5 out and back then finished with a few on the road and past the gate. Sad that this was my frist run on that trail in about 4 years. It's a good one.
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| Salomon SpeedCross III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 60 minute SPIN class and 30 mins of rowing and elliptical. We did intervals and sprints that kicked by butt.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| Intervals on the stairmaster. 3,5,6,6,3,3 with a couple of minutes off in between each.
The gym's air was pretty clear today. I think my lungs are thanking my nagging achilles.
PM: bootcamp class. impossible (for me) hip flexor exercises, push ups, about 10 minutes of planks, stairs, and lunges. after the class all of us just sat on the floor not knowing what hit us.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.57 | 0.00 | 0.00 | 0.00 | 6.50 | 8.07 |
| stairmaster and 1/2 of a 5K on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| elliptical and 2 miles on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It was tempting but I decided not to run the winter series 5k today. I could have raced but I figured I had a lot more to lose than I had to gain. Last year I hobbled from race to race during the winter months only to end up being sidelined from april through june. Instead of the race I did a one hour interval workout on the recumbent bike at the gym. Intervals were 3,3,16 (~5k effort),3,5,3,3,3,3 with a couple of minutes rest in between each. Totaled 42 minutes on and 18 off. Pretty good effort AND the achilles was spared.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran west from Liberty Park with Allie, James, Josh and Collin to the JRP then back. We saw lots of geese and graffiti. One marking looked like F.V. (my initials) but at second glance I think it stood for something else.
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| Saucony Ride 7 Miles: 12.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| SPIN class (5,4,5,4,5 power intervals), a few miles on the elliptical and rowing machine, and calf exercises for the achilles. Despite the achilles, I feel like my hip strength imbalances are about 90% corrected.
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| Bike Miles: 21.00 | Elliptical Miles: 2.00 | Rowing Machine Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| stairmaster with 5.5,6 and 5 minute intervals to finish it off.
PM: bootcamp class. I don't really know what we did or what you call it but it was hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| intervals on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 10.50 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran about 7 miles around Sugar House with Rob, Jake, Josh, Jon, and Kramer then looped back to my car. We looked more official than the guys in the gym shorts running around the park.
After the run I drove to the gym and biked (3 min warm up, 20 min hard, 3 easy, 5 hard) then did lots of calf exercises and stretching.
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| Bike Miles: 10.00 | 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 | 4.00 | 4.00 |
| 70 minute spin class, 10 elliptical, 10 rowing and 10 stairmaster. Apparently I picked the right day for spin because the instructor raffled off prizes during the class to celebrate super bowl Sunday and she only played music from Jock Jams.
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| Bike Miles: 25.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 1.50 | Rowing Machine Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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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 |
| shoveling, 15 min elliptical, 70 min spin class (5 x 5 minute power intervals), 15 min stairmaster, 10 min rowing. 5 x 5 at threshold effort was tough.
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| Bike Miles: 22.00 | Elliptical Miles: 2.00 | Stairmaster Miles: 2.00 | 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 | 11.00 | 11.00 |
| AM crosstraining and PM bootcamp. We did push ups and planks then a 13 station circuit workout two times. Each station was a minute. I can't decide which station I hated the most.
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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 |
| 3,3,5,6,6,6 minute Intervals on the stairmaster with 1.5 minute rest in between. What's the deal these days with people ending every sentence with, "fun times"?
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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 |
| stairmaster, 2 miles of running on the TM and calf exercises. busy day at the gym.
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| Stairmaster Miles: 11.00 | Treadmill Miles: 2.00 | 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 | 4.25 | 4.25 |
| 60 minutes spin, then 10 mins elliptical, stairmaster and rowing. I did my own spin class today because the class on 9th east is far away and it's taught by a crazy woman. My class had no music and consisted of a 5 minute warm up then 11 x 3 on and 2 off. Simple.
Acupuncture in the afternoon. I am sure my ankle that has been swollen for 6 months and my achilles will be magically fixed.
I am going to try San Qi to help blood flow and Bromelgin for inflammation. My ankle hasn't changed size in 6 months so I figure it's worth a shot.
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| Bike Miles: 20.00 | Elliptical Miles: 1.25 | Stairmaster Miles: 1.75 | Rowing Machine Miles: 1.25 |
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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 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 15 min elliptical, 65 min spin, 10 min stairmaster and 10 min rowing. Best part about waking up early is getting the closest parking spot to the gym entrance.
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| Bike Miles: 20.00 | Elliptical Miles: 2.25 | Stairmaster Miles: 1.50 | Rowing Machine Miles: 1.25 |
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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 | 11.00 | 11.00 |
| AM stairmaster and PM bootcamp. We passed little cones while doing squats, pushups, planks, and several varieties of crunches. Our coordination was lacking.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 | 13.00 |
| hard session on the stairmaster then 1 mile running on the tm
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| Stairmaster Miles: 12.00 | Treadmill Miles: 1.00 |
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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 | 0.00 | 1.00 |
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| Bike Miles: 15.00 | Treadmill 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 | 3.00 | 3.00 |
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| Bike Miles: 15.00 | Elliptical Miles: 3.00 |
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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 | 6.00 | 6.00 |
| elliptical, 65 mins spin, stairmaster, arm bike, rowing machine and calf stretches/exercises. My legs were pooped after spin.
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| Bike Miles: 20.00 | Elliptical Miles: 2.50 | Stairmaster Miles: 2.25 | Rowing Machine Miles: 1.25 |
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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 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp that included sets of planks and pushups then 6 x 6 station circuits
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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
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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 |
| stairmaster and 1 mile on the TM
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| Treadmill Miles: 1.00 | Nike Free 5.0 Black Miles: 1.00 |
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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 | 3.25 | 13.25 |
| I decided to give running a try today on the treadmill. We'll see tomorrow if I did any damage. Warmed up 1 mile on elliptical then did 10 miles on the treadmill at 0% incline to prevent straining my achilles. First 5 miles in 33 mins and last 5 in 27. Last 5 were 5:55:5:42,5:25,5:10,and 4:50. I was surprised that my breathing wasn't too labored until I dipped under 5. The short and hard intervals on the bike and stairmaster at threshold over the last couple of months must be helping my aerobic system. All is never lost.
PM: casual ~19 mile FLAT bike ride on the JRP and Legacy Parkway. Nice to ride a bike outside for a change.
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| Bike Miles: 19.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 2.25 | Treadmill Miles: 10.00 | Nike Free 5.0 Black 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 | 5.50 | 5.50 |
| 60 mins self instructed spin with no music or fan. 12 x 3 on/2off. After 4 intervals I really didn't want to do another 8. Fortunately I started feeling better and managed to get it done. Stairmaster, elliptical, rowing, lots of calf raises and stretching afterwards.
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| Bike Miles: 20.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 3.50 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.55 | 0.00 | 0.00 | 0.00 | 2.00 | 6.55 |
| Easy day partly a result of getting a late start.
2 miles on stairmaster then 4.5 on treadmill. So far so good with the achilles!!
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| Nike Free 5.0 Black Miles: 4.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 1.50 | 5.00 |
| Mini brick workout of sorts. 1.5 mile elliptical, 1 mile run on TM, 65 minute spin (speed and endurance intervals) then 2.5 miles on TM. The legs held up pretty well until I took the stairs at work. Fortunately we only have 6 floors.
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| Bike Miles: 20.00 | Nike Free 5.0 Black 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 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp ~ 25 minutes of abs then a mix of lunges, curls, stairs, push ups, and floor touches
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 1.00 | 0.00 | 0.00 | 6.50 | 9.75 |
| stairmaster and 3.25 on TM
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| Treadmill Miles: 3.25 | Nike Free 5.0 Black Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| brick workout at the gym. I missed the 8 AM spin class so I did my own. 60 minutes of 12 x 3on/2off. For reps 3, 6, 9 and 12 I turned up the tension so I could only hold a cadence of about 80. My cadence for the other reps was probably around 105. After spin I ran 3.25 miles on the TM and then rowed 1 mile in 7.5 minutes.
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| Bike Miles: 22.00 | Rowing Machine Miles: 1.00 | New Balance 890 Miles: 3.25 |
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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 | 3.00 | 14.00 |
| 11 miles of running on the ROAD from Highland then a few on the stairmaster. Unfortunately I am not too excited about the achilles. My garmin was also in bad shape and didn't turn on because it hasn't been used in over a month.
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| Stairmaster Miles: 3.00 | New Balance 890 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| Warmed up on elliptical, 65 minute spin, a couple miles on stairmaster then one mile rowing. I tried my HR monitor for the first time during the class. For the class it averaged exactly 150 and for the last half it was probably around 160. During the last few intervals it got up to 175 which I suspect is 10-15 below my max. It's very apparent that I am somewhat efficient at or below 160 but over that gets progressively more difficult.
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| Bike Miles: 22.00 | Elliptical Miles: 3.25 | Stairmaster Miles: 2.25 | 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 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp. Circuit training galore.
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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 |
| intervals on the stairmaster
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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 |
| 5x10 minutes with 2 minutes rest in between on spin bike then 2 miles of running on a fancy TM during a biomechanics assessment. The assessment included ekg of glutes and TFL, side and frontal videos to measure angles, and force and pressure measures of each foot strike. The main takeway is that my right glute still isn't firing enough which is putting increased load on my IT band and possibly partly the reason why I strained my left achilles. Clam shells and hip raises are back in the routine.
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| Bike Miles: 22.00 | Nike Free 5.0 Black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 3.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| First real run in quite some time. Ran with Jake, Josh, Nate and Rob from HHS, through Tanner Park, along Wasatch Blvd., to Ruth's Diner in Emigration and back. I was only planning to run around 10 but couldn't resist going up Emigration for a few more. We picked it up a bit on the way back and got in a few miles around 5:35, one that included a dart across Foothill Blvd. Body parts held together decently and most importantly, the Garmin appears to still work. I clocked the third fastest time on the prestigious Strava segment "1900 E. Sunnyside to Redondo".
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| New Balance 890 Miles: 16.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| 2.5 miles on elliptical, 60 minutes spin, 3 on stairmaster then one mile rowing. I was pretty beat up Sunday after the run but oddly the achilles feels better today. Maybe compressing it on the downhill helped. Injuries are odd.
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| Elliptical Miles: 2.50 | Stairmaster Miles: 3.00 | Rowing Machine Miles: 1.00 |
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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 | 9.00 | 11.00 |
| AM: stairmaster and 2 miles on TM
PM: bootcamp that included lots of lunges, some sprints, squats, and stepovers. Good for the glutes.
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| Stairmaster Miles: 9.00 | Treadmill Miles: 2.00 | Nike Free 5.0 Black Miles: 3.00 |
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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 | 0.00 | 8.00 |
| Didn't go to the gym today. That's a change. Ran the basic loop up to Foothill through Research Park and back. There are still lots of cars on Foothill.
|
| New Balance 890 Miles: 8.00 |
| |
| | 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 |
| warmed up 5.25 on TM, 60 min spin (3 off/7on,10x2off/3on), cooled down 1.25 on TM.
|
| Bike Miles: 22.00 | Treadmill Miles: 6.55 | Nike Free 5.0 Black Miles: 6.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 4.00 | 16.00 |
| Ran from HHS through Tanner Park to the mouth of Millcreek and back through neighborhoods. Finished with a couple of fast laps on the Highland track. 4 on the stairmaster and glute exercises at the gym.
|
| Stairmaster Miles: 4.00 | New Balance 890 Miles: 12.00 |
| |
| | 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 |
| stairmaster and 1 whopping mile of running on the TM. Shooting for 40-50 miles this week.
|
| Stairmaster Miles: 10.00 | Nike Free 5.0 Black Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.50 | 6.75 |
| .5 mile warm up on elliptical, 2.75 miles on TM, 60 min spin (pyramid intervals), 3.5 miles on TM then some glute and calf work.
|
| Nike Free 5.0 Black Miles: 6.25 |
|
| | 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 |
| |
| Treadmill Miles: 1.00 | New Balance 890 Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiked Angels Landing in Zion.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran out and back on the Anasazi Trail in St. George.
|
| Nike Free 5.0 Black Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Josh from Memory Grove, through the U, down through Liberty Park and back. Perfect spring morning for a run. Planning to alpine ski this afternoon which will be the first time in 7 years and the 2nd time in 16 years. A helmet and parabolic skis should help.
|
| New Balance 890 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.50 | 7.50 |
| warmed up on elliptical, 3.25 miles on TM, 60 minutes spin class, 3.75 on TM.
|
| Bike Miles: 22.00 | Nike Free 5.0 Black Miles: 7.00 |
| |
| | 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 |
| Ran up to Foothill to confirm that the U's tack has blockaids on the inner lanes (it does), wound through the U and back through the neighborhoods.
PM: burpees, mountain climbers, bench press, leg press, a couple versions of squats and 100 times up and down the stairs. I will call that a mile.
|
| Nike Free 5.0 Black Miles: 1.00 | New Balance 890 Miles: 10.00 |
| |
| | 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 |
| easy day. 20 minutes on bike then 3.5 miles on TM.
|
| Bike Miles: 5.00 | Nike Free 5.0 Black Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran through Sugar House to the U and back down 15th east. Perfect running weather.
|
| New Balance 890 Miles: 9.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Josh, Jon and Nate from Highland out to 6200 S. on Holladay Blvd and back through the neighborhoods. Finished with a few around SHP. Around 7:10 pace for first 8, into the wind, then ran an 8 mile tempo back to Highland High. Splits were 5:46, 5:42, 5:41, 5:44, 5:52, 5:38, 5:34, 5:26. Felt pretty good about the run and pace considering there were lots of rollers on the way back.
This run puts me at 63 actual running miles for the week. It's been a few months since I did that.
|
| New Balance 890 Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 2.00 | 14.00 |
| Ran with Josh and Collin from Liberty through Sugar House. Ended with a couple of laps of the park and then a couple stairmaster miles at the gym. Didn't feel great but could have been worse.
|
| Stairmaster Miles: 2.00 | New Balance 890 Miles: 12.00 |
|
| | 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 |
| |
| Stairmaster Miles: 10.00 | Treadmill Miles: 1.00 | Nike Free 5.0 Black Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.50 | 0.00 | 0.00 | 0.50 | 11.00 |
| Starting to wean myself off spin class so today I did .5 elliptical, 4 on TM (2 at 6:30 / 2 at 5:30)e, 45 min spin, and then 6.5 on TM at about 6:20 pace. Ice, ice, ice!
|
| Elliptical Miles: 0.50 | Treadmill Miles: 10.50 | Nike Free 5.0 Black Miles: 10.50 |
| |
| | 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 the neighborhoods, around the Circle of Hope at Huntsman, and back down 2100 East. One of these days I will run south of 2100 S to avoid the traffic.
PM: bootcamp- 100 stepovers and lunges each leg, situps, planks, dips, curls, dumbell rows, 1 circuit and several laps in the parking lot
|
| New Balance 890 Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 2.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Short run as a warm up for tomorrow. Finished with two at 5:16 and 4:54 down 1900 east.
| |
| | Race: |
Striders Half Marathon (13.109 Miles) 01:10:32, Place overall: 6, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 13.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| This was my first race since CIM in December so I didn't really know what to expect. I drove up with Josh and did a 1.5 mile warm up with Seth and Bryant. During the warm up I also saw Scott, Ben, Jason, Jace and Nate so I knew it would be a competitive race. Started out in front with Scott and we ran together for about the first four miles until we came out of the canyon. Ben, Seth and Bryant then caught up to us and we worked together through about the half way point. I dropped back a bit because the legs were starting to fatigue and I still had 6 more miles. Thoughts of, "why am I doing this" started creaping in. I took a gu at mile 8 and I started feeling a bit better. Jace passed me at about mile 11 and went on to pass Seth and Ben. He ran a great race but the story of the day, which I didn't get to see obviously, was Scott out sprinting Bryant to take the win in his FIRST race in the masters division. He showed us young guys how to get it done. Cooled down with Scott and Josh for another 6.5 then caught up with Spencer, Ben, et al. at the finish. Despite those dreary moments in the middle I think I will run again tomorrow.
It's my grandmas 93rd birthday today so I will need to write more later.
Splits: 5:13,5:19,5:09,5:09,5:14,5:18,5:30,5:35,5:30,5:41,5:35,5:35,0:30
|
| New Balance MR1400 Miles: 21.00 |
| |
| | 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 |
| Ran with Josh and Adam around Millcreek and Holladay. Felt a bit sore and tired from yesterday but nothing too serious. Fortunately the achilles and other tweaks held up fine. Finished with 3 on the stairmaster and stretching at the gym.
|
| New Balance 890 Miles: 12.00 |
|
| | 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 |
| |
| Stairmaster Miles: 10.00 | New Balance 890 Miles: 1.00 |
|
| | 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 from the gym through Millcreek and Holladay and back around Highland High. I worked out some of the calf soreness from Saturday.
|
| New Balance 890 Miles: 13.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 2.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Ran over to east high in a roundabout way for 2x1 mile (5:15,5:05) and back home on 1900 e.
PM: no bootcamp. Leisurely 4 mile run around my office after work.
|
| Nike Free 5.0 Black Miles: 4.00 | New Balance 890 Miles: 10.50 |
| |
| | 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 up to the 7-11 on 4500 s. and back.
PM: ran from work to the 7-11 at the base of the canyons
|
| New Balance 890 Miles: 15.00 |
| |
| | 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 |
| Looped around Highland Park and Millcreek.
Ever since the half on Saturday the top of my foot feels bruised and it hurts when I raise my toes. Has anyone had that problem? It felt like the pain was caused from tightening my shoe laces too tight..
|
| New Balance 890 Miles: 10.00 |
| |
| | Race: |
Running for Relief 5k (3.107 Miles) 00:16:28, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.30 | 5.00 | 0.00 | 0.00 | 0.00 | 14.30 |
| Josh and I jogged to the race start from HHS and then I ran the kid's race with Nicolai. He placed a solid 3rd and the only two kids who beat him were at least two years old. He did take it out a little hard up the hill at the start but had enough left in the tank to finish in a sprint. He went home with lots of burritos, a slap stick, a chocolate Creamy and a few tickets to the aquarium that he won in the raffle.
I think this is one of the most honest 5ks around and quite possibly the best swag to go with it. You definitely get your money's worth. In total Strava says there is 191 ft. of climbing with 77 in the first mile. Two years ago when I ran the race my splits were 5:25, 5:30 and 5:30 which indicates I went out to hard.
Splits this year were a bit more even and faster: 5:13, 5:19 and 5:15. I am happy with this because it was about 45 seconds faster than two years ago and possibly a course record. Josh ran a great race and came in right around 17:15 which was 2 minutes ahead of #3.
The best part of this race are the post-race festivities and the raffle. I left with a bag of burritos (I still have one from two years ago), car air fresheners with a picture of the Virgin Mary, a free night at the University Guest House, free yoga for week and a few other odds and ends. The race director does an amazing job every year.
Josh and I did a tempo back to HHS. Splits were 5:49, 5:31, 5:24. I am happy with week's training and look forward to racing again next week.
|
| New Balance MR1400 Miles: 14.00 |
| |
| | 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 |
| 12 from Liberty Park with Allie and Josh, James for a bit and even Rob joined us for the first lap. Almost chilly.
|
| New Balance 890 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 | 1.00 | 1.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran through Sugar House and did a 5K tempo at ~16 mins (5:18,5:08,5:05). For the tempo I ran south on Guardsman and 1500 E. so it was aided. Ended with two laps of SHP.
|
| New Balance MR1400 Miles: 10.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| Up 15th and back on 19th.
|
| New Balance 890 Miles: 6.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Race warmup on TM. Did a couple of 800s and 400s at sub marathon pace. I wonder if everyone organizing easter egg hunts knows there is a race tomorrow.
|
| Treadmill Miles: 3.50 | New Balance MR1400 Miles: 3.50 |
| |
| | Race: |
Salt Lake City Marathon (26.219 Miles) 02:28:18, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| I am happy with today's race. I didn't really know how I would hold up and how the new course would treat me. Considering the circumstances I think I ran a good race. I can't remember the last time I ran a 5:49 in the 2nd mile of a marathon. :) This course is definitely more challenging/slower than any other version. There are a few steep climbs early on plus the climbs through SHP, up 27th and up Keller Lane. That said, I did like hitting the downhill miles at 22 and 23 and not having to run up State Street.
At the start it became was apparent that the half would be fast as Smythe, Macios from Colorado, Hales, Matt, Mike, Ben, and Justin were all racing. For the full there was BJ, Bret Ferrier, Nate Hornok and a few other guys I didn't know. BJ had mentioned he wasn't in great shape but I knew Bret or Nate could beat if I didn't run a smart race. The race started at a fast but not blistering pace through Federal Heights (first mile 5:25) then it climbed up to 11th avenue (2nd mile 5:49). Miles 3 through 5 are the fastest as they go down 11th Ave., Memory Grove and stretch on State St. (5:06,5:06,5:03). I didn't feel like I was working too hard to hit those splits so I went with it. Mile 6 went up South Temple (5:33) which actually wasn't too bad then the course took a right on 9th south. After about a mile on 9th east we took a left up a steep hill for at least a quarter mile that took us up to 11th east. That hill along with the hill up to 15th after we split from the half marathoners weren't fun. Miles 8,9,10 (5:37,5:28,5:54). Mile 10 turned out to be my slowest mile of the race. After we got to 15th the course does the standard SHP loop (Riley sighting), south on 17th, up 27th to 20th, up Keller to 23rd then we turn around at the new Holladay Center. Coming out of SHP when I saw Riley was one of the low points of the race but by the time I hit Keller Lane I regained some energy. Once I hit 23rd I was able to put in some decent splits (5:30,5:25,5:28) for miles 16 to 18. At that point I had no sense for where Bret was but I figured he was still within striking distance. The next mile went down 45th then looped past my sister's house on 15th east then climbed up Highland Drive right past Jake's house. Needless to say, I wasn't getting lost. Right before the turn down 27th south the biker guy said that Bret was within a quarter mile which was a surprise but motivated me to push the pace down the hill. We then turned right on 6th east and then reconnected with the half marathoners. Catching up with them was also helpful for the moral. We looped around Liberty Park and ~1.5 miles later, including a James sighting, I was done. This is the last time I attempt a mile by mile recap :), you're welcome. The rest of the splits are below. After the race I was escorted in circles for a few interviews then they quickly held the awards ceremony. I appreciated that.
Overall a good day and my fingers are crossed that the body is still in one piece. Congrats to all of the other runners out there, Allie for winning the half, and to Bret for a very solid marathon debut only two weeks out from winning a trail 30k.
| Mile |
Pace |
GAP |
Elev (ft) |
| 1 |
5:25 |
5:32 |
-31 |
| 2 |
5:49 |
5:41 |
26 |
| 3 |
5:06 |
5:38 |
-129 |
| 4 |
5:06 |
5:32 |
-108 |
| 5 |
5:03 |
5:47 |
-180 |
| 6 |
5:33 |
5:38 |
-26 |
| 7 |
5:23 |
5:24 |
-8 |
| 8 |
5:37 |
5:38 |
-14 |
| 9 |
5:28 |
5:38 |
-37 |
| 10 |
5:54 |
5:23 |
115 |
| 11 |
5:32 |
5:40 |
-35 |
| 12 |
5:34 |
5:23 |
40 |
| 13 |
5:37 |
5:28 |
32 |
| 14 |
5:43 |
5:32 |
43 |
| 15 |
5:44 |
5:28 |
56 |
| 16 |
5:30 |
5:32 |
-8 |
| 17 |
5:25 |
5:52 |
-108 |
| 18 |
5:28 |
5:35 |
-26 |
| 19 |
5:42 |
6:16 |
-127 |
| 20 |
5:47 |
5:36 |
36 |
| 21 |
5:53 |
5:41 |
41 |
| 22 |
5:32 |
5:37 |
-18 |
| 23 |
5:36 |
6:04 |
-106 |
| 24 |
5:46 |
5:55 |
-35 |
| 25 |
5:52 |
6:03 |
-46 |
| 26 |
5:47 |
5:33 |
33 |
| 0.6 |
5:45 |
5:49 |
-12 |
|
| Nike LunarRacer Blue V2 Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Casual ride on my bike to Little Mountain. Felt better than expected.
Good luck to everyone running Boston tomorrow!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on bike
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 | 4.00 |
| 30 minutes on bike, 6x 2 off 3 on. 3.5 miles on stairmaster and .5 miles on TM. Oddly my legs are less sore (specifically my calves) than they were after the Striders Half. That's a good sign.
|
| Bike Miles: 12.00 | Treadmill Miles: 0.50 |
| |
| | 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 |
| Up 15th east and back down 21st. Felt relatively good.
PM: bootcamp. Included planks, pushups and a couple of rounds of cone drills and circuit
|
| New Balance 890 Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I contemplated doing nothing today because I am extra tired for some reason. Compromised and just did 30 minutes on the bike at the gym. 2 off/8 on then 4 x 2 off/3 on. The last four reps of 3 on were at threshold.
| |
|
| | 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 |
| Went through the U, up to research park, past the zoo and back. I was jealous of the early morning golfers at Bonneville.
|
| New Balance 890 Miles: 11.00 |
| |
| | 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 in the rain with Collin from Memory Grove, 5 up and down City Creek, up 11th east and back. I was cold by the end.
|
| New Balance 890 Miles: 15.00 |
|
| | 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 Liberty Park with Allie, Rob, Collin and Adam. We went through Sugar House and did a serious 1/2 mile trail then looped back to the park for two more laps with Rob. Legs were tired. Perfect day for running.
|
| New Balance 890 Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 11.00 | 12.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 5.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Track workout with Nate at East High. I think this was my first track workout since November so I really just wanted to dust off the cobwebs. We switched off every other mile and did a lap in between. Didn't feel great but it was bearable.
5x1 in 5:16,5:14,5:14,5:10,5:04
|
| New Balance MR1400 Miles: 11.50 |
| |
| | 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 |
| I did the Highland Park grand tour today by running down every road between Alden and 21st east. Alden, Beverly, Chadwick, Dearborn, 15th, Filmore, Glenmare, Hartford, Imperial, 17th, Kenwood, 18th, Melbourne, Wellington, 19th and Preston St. I don't know why they stopped going in alphabetical order. Partly the reason for sticking close to home was because I wore the Altra Olympus shoes for the first time today and I didn't know if they would aggravate my achilles. To help prevent that I made the zero drop a 5 mm drop for the left foot and about 2 mm for the right foot by adding pads. Take that Altra. The shoes took a few miles to get used to but I really like the extra cushion. They might come in handy on revocery days.
PM: bootcamp. Included some jogging back and forth, planks, push ups and some others I didn't enjoy.
|
| Altra Olympus Miles: 11.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 5.00 | 7.50 |
| easy day
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 1.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| 15th to 19th loop. Threw in some 400s.
|
| New Balance 890 Miles: 5.75 |
|
| | Race: |
Provo City Half Marathon (13.109 Miles) 01:07:30, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 13.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| Ran the Provo City Half this morning. Woke up at 4, drove down and got to the race start with 90 minutes to spare. Should have slept for another half hour. Chatted with Brandon before the start and warmed up a bit. Brett Hales, Nate K,, Matt, Mike and Jason Holt were all there so I knew it would be a fast race. Started somewhat conservatively with a 5:07, considering the downhill, then picked it up a bit in the second mile (4:55). Hit Vivian Park and was feeling ok but Nate, Brett and Jason surged ahead. I didn't know how my legs would respond but surprisingly I was able to keep them in sight as we winded down the canyon. Brett and Nate were long gone after about 6 but I slowly caught up to and passed Jason at about mile 8. He didn't drop back much, however, and regained the lead at about mile 11. For the next mile we went back and forth and then in the last 1/2 mile of the race he pulled away. So I am bummed not to be in the top 3 but overall I felt pretty good about the race and my splits look fairly even, for once :) I was worried about how my legs felt at mile 3 but they hung in there. This is my new aided half PR and a 75 second improvement over the time I put up in 2012. Surprisingly 4 of us beat the course record and Brett shattered it with a 1:05:35ish. He is a half marathon machine. Nate also had a super solid race finishing in just over 1:07. Chatted with Matt and Mike a bit after the race then cooled down 8 with Brandon and Justin.
Splits: 5:07,4:55,5:11,4:55,5:04,5:03,5:11,5:07,5:12,5:18,5:20,5:14,5:12
| |
| | 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 |
| Sunday run around Millcreek with Allie, Jake the birthday boy, Josh, and Nate. Finished with 3 cross training and stretching at the gym.
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| Stairmaster Miles: 3.00 | Altra Olympus Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 11.00 | 13.25 |
| Cross training and 2 on the TM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Ran up to the Hospital, through the U, down 15th east and finished with a lap around SHP.
PM: ~2.5 around the office after work. Garmin (310xt) battery died even though it had 35% left. So much for 20 hours of battery life.
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| New Balance 890 Miles: 12.00 | Altra Olympus Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran over to East High for a mini workout. 2x1 mile @ 5:20 then 1x800 @ 2:25, and 2x400 @ 72. Legs still feeling it from the weekend so I didn't push it.
PM: 1 mile on the treadmill before and after bootcamp. Lunges, arm rows, static squats and leg extensions are not easy on a bosu balance ball.
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| Saucony Breakthru Miles: 12.00 |
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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 | 10.00 | 12.00 |
| Cross training and 2 miles on the treadmill. Achilles needed a little breather but it should be fine. ICE!
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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 |
| Rainy run through the U, up to the Hospital and back down 23rd east.
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| Altra Olympus Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 1.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fun mud run on the Jeremy Ranch Road with Jake, Josh, Matt, Chad and Nate. Threw in one mile at 5:30 that left like 5 with Matt. Matt kept going because he apparently likes mud, wind, altitude and hills.
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| Saucony Breakthru Miles: 15.00 |
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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 |
| Casual run through Sugar House and Millcreek with Jake and Collinthen lots of stretching and hot tub at the gym.
Happy Mother's Day!
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| Altra Olympus Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 3.10 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran up to the U then did a 5k tempo down 15th east in ~15:45 (5:14,5:04,4:56). I did this same run on the Tuesday before the SLC Marathon in ~16 mins. The course is definitely aided with the exception of having go through six four-way intersections. Fortunately I timed them all perfectly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| Up 15th and back down 19th.
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| Saucony Breakthru Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 1.75 | 0.00 | 0.00 | 0.00 | 3.50 |
| Pre race warm up on the treadmill. Did 3x800 and 3x400 at sub marathon pace. Looking forward to the race tomorrow. This will be my 9th Ogden Marathon. It's the best!
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| | Race: |
Ogden Marathon (26.219 Miles) 02:23:30, 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 |
| This was my 9th Ogden Marathon and after missing last year I was really looking forward to giving it another go. I felt like I had a good chance at running well considering I had a good performance at the Provo City Half two weeks ago. My B goal was to improve on my 2012 time (2:23:00) and beat the course record (2:22:51) and my A goal was to beat Bryant. I guess I just figured Bryant would beat the record, considering he barely missed it last year in the rain, so beating the CR would have to come first.
Race morning was fairly routine, i.e. PB and toast, almond milk, bus ride with Steve and Bryant, and a short warmup in unseasonably warm temps (~55). The race got off right on time and I immediately jumped out to the lead. First and second miles came in at 5:27 and 5:26 so I really don't think I was pressing too much. It seemed that Bryant, Jace, Steve and Jason were running somewhat conservatively for the first few miles but then they started closing the gap between the bottom of the canyon and the half way mark. My legs weren't feeling great for the first few but not bad enough to be too concerned. Just to be safe I took my first gel at about mile 7 which is 2-3 miles earlier than usual. I think it helped. When I went through the half (~1:11:15) I heard loud cheers close so they must have only been 30-45 seconds behind. This is where I was picked up my biker friend who I missed last year. As we took the 90 degree left turn out of Hunstville I was tempted to look back but I resisted and proceeded up the hill at mile 14. My legs were sucking wind up that hill but I know the course well enough that I knew they would be able to recover a bit with the ensuing downhill. In hindsight, I think I pushed that mile (5:41) too hard. Three gentle downhill miles later I hit the aid station near the dam and accidentally dumped red Powerade on my head. I did it earlier in the race too. Oops. Based on the cheers behind me someone, probably Bryant, was no more than 10-15 seconds behind. I figured I could only run so fast so I didn't bother to look back. After the dam is where the canyon starts and I really didn't know if my legs were up to running fast miles. Turns out that miles 18-23 were about 2 seconds faster than that same stretch in 2012 so not too bad but could have been better. As I left the canyon I wasn't hearing cheers behind me anymore but I still wasn't relaxed considering that Bryant ran his last 3 miles last year in around 16 and closed with a sub 5. If he had that in him today he would have passed me like I was standing still. Mile 23 was the highlight of the race (10 seconds faster than 2012) and I owe it all to Matt, Spencer, Josse and Amiee. They were great chearleaders during that curvy stretch through half marathoners. Sadly it was in miles 25 and 26 (thanks for the push Scott) where I lost the CR (5:41,5:40). I didn't MIH, DOH! Hopefully next time.
Candidly speaking, it was a bittersweet ending but definitely more on the sweet side. The Goal Foundation always puts on a fun race, the crowds are great, and the aid stations are primo. I guess next time I will just have to put the CR as my A goal :) Bryant will certainly get his revenge many times over in the future.
There were lots of other great performances out there, i.e. Devra set a new CR, Ben crushed the half, Matt ran well with Pepto-Bismol, Steve finished with a solid 2nd, and Justin is back at it and finished 4th.
After the race Nicolai and Amiee had a solid performance in the Kids 1K, despite the 80 degree temps. I considered, for 10 seconds, running the double.
Splits:
1- 6: 5:27,5:26,5:14,5:13,5:09,5:12
7-13: 5:17,5:23,5:30,5:28,5:33,5:26,5:34 (half ~1:11:15)
14-20: 5:29,5:41,5:26,5:28,5:06,5:17,5:19,
21-26: 5:24,5:19,5:14,5:27,5:41,5:40
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| Nike LunarRacer Blue V3 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 |
| Road biked up to Little Mountain and back. Amiee dropped me on the way down and I spent too much energy trying to catch up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on the bike. Nothing is too sore but I am in a fog of low energy. Hopefully I don't fall asleep in the four hour meeting this afternoon with the executives.
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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 | 0.00 | 0.50 |
| 35 minutes on the bike with 5- 2off/3on intervals then a whopping 1/2 mile on the TM. Energy is coming back.
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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 miles on TM and 30 minutes on the bike (6 reps of 2off/3on at threshold).
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| Bike Miles: 12.00 | Treadmill 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 | 0.00 | 0.00 |
| Road up Millcreek to avoid the wind. I couldn't get to the top because of the snow so I did a few repeats up to elbow fork.
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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 | 0.00 | 5.50 |
| Dirt road run near escalante then some slot canyon hiking with no flash floods.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran down the road starting at Hell's Backbone near Escalante. Crazy landscape and terrain up there.
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| Saucony Breakthru Miles: 6.50 |
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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 the out and back at Jeremy Ranch with Jake, Rob, Josh, Collin, Hille and James. Great to add a few more to the crew. Many of them did 20 but I was lazy and showed up late.
Afterwards we soaked in the cold creek. Hopefully that will kick start my legs which still feel super sluggish.
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| Saucony Breakthru Miles: 15.00 |
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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 through Tanner Park to the mouth of Millcreek Canyon and back. Average pace was 6:42; not as relaxing as I would have liked.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road up to the gate in Millcreek Canyon. Perfect day for a bike ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 5.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Mueller Park loop with Josh and Collin then soaked in the creek. Averaged around 7:50 going up (missed my first .9) and didn't push it going down. The trail going up is perfect even with the hikers and bikers.
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| Saucony Breakthru Miles: 14.00 |
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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 |
| Rode up Big Cottonwood and totaled 51 miles in just under 3 hours. Headwind was brutal coming down and one of my contacts fell out. Boo. The MarketStar guy dropped me on the way down because his calves are bigger than mine. Perfect weather for a ride.
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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 | 3.10 | 3.10 |
| 5k on the rowing maching. FUN!
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| Rowing Machine Miles: 3.10 |
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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 |
| 10 miles around Sugarhouse. I took a detour so I could run UNDER 1300th east on the new path. It will change your world.
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| Altra Olympus 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 |
| intervals on the stairmaster (3,3,6,7,6) with a minute in between each
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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 |
| Millcreek/Sugarhouse run.
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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 strength work at the gym
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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 |
| Raced the Porcupine Hill Climb up BCC. Since I am not a licensed rider I had to ride with the "citizens" who all started 30 mins before the CAT riders. Three of us went of the front from the beginning and black shirt young guy and I dropped the other guy as we went Storm Mountain. From there black shirt young guy and I traded off the lead every couple of miles. As we approached Silver Fork restaurant I decided to take the lead and put in a few hard surges. Unfortunately black shirt young guy countered all of them and held tight to my wheel. He stayed on my wheel right up to the Guardsman turnoff then sprinted up the hill and gapped me by about 10 seconds. From there it was only .5 miles to the finish and I didn't have the legs to counter. He ended up just under 1:12 and I finished in about 1:12:25. In hindsight I probably should have let him pull some of those last few miles. What make cycling different than running is times really don't mean anything. Wind conditions and race tactics can completey change from year to year so all you can really do is compare your time to the other racers on that day. For example, last weekend I did this same ride by myself slightly faster only because there was a much stronger headwind today.
After finishing I road most of the way up Guardsman then decided that was enough climbing for the day. Road down the canyon with lots of riders then hung out for the awards. Since I won the 30-39 age group I oddly ended up with the same awards as the CAT category winners, i.e. a Porcupine Growler, Jersey and a $20 gift card. I did finish second but my time pales in comparison to the CAT riders. The winner finished in 1:01. I probably could have been a couple of minutes faster riding with a larger group, a larger rear cassette and a $2,000 wheel set but I am still way off. If anyone wants a good beat down/humbling experience, jump in a bike race. All in all, I still had a fun time and it was definitely a good workout.
Total ride was 56.5 miles in 3:16 with about 6,000 ft. of climbing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Adam H. to the top of Grandeur from the Millcreek side then continued down Pipeline for a few more miles. My legs felt pretty beat. Totaled 12 very slow miles then soaked in the cold creek.
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| Saucony Breakthru 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 | 3.50 | 3.50 |
| 5k of Rowing and stairmaster at the gym.
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| Stairmaster Miles: 3.40 | Rowing Machine Miles: 3.10 |
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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 |
| Got on the road at 5:20 to meet a friend for a ride up Big Mountain. Only regret is I didn't have a camera to catch the sunrise at the top. Nice morning for a ride.
Ride time 2:24, about 43 miles
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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 |
| Semi typical sugarhouse/millcreek route.
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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 | 3.10 | 3.10 |
| 5k on rowing machine in just under 24 minutes. My legs were dead from bootcamp on Wednesday.
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| Bike Miles: 5.00 | Rowing Machine Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tempoish run from my house, through Tanner Park, up the road by Canyon Rim elementary and back. ~1,000 up. Averaged just over 6 min pace for the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran with Adam from Red Butte, up Wire and back on the BST. I climbed to the top of the lookout tower and got scared. That climb is a grind.
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| Salomon SpeedCross 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 |
| Bike ride up Millcreek Canyon. The weather is so nice my toes got cold on the way down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Possibly one of the worst ideas I have had in awhile. Attempted running up Mt. Wire pretty fast but half way up I strained my right lower calf. Probably a result of not wanting to strain my left achilles :) Hobbled the rest of the way up and now I have my leg in an ice bucket at work. Hope it heels before Saturday.
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| La Sportiva Vertical K Miles: 7.00 |
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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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| Salomon SpeedCross III Miles: 4.50 |
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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 |
| I HATE missing races especially when it's a race that has been on my schedule all year. Stupidly I strained my calf running Mt. Wire last Tuesday so I wasn't able to run the Steeplechase today, one of my all time favorite races. I didn't decide not to run it until noon yesterday. If I ran it I am sure I would have forced myself to finish and in doing so I likely wouldn't have finished well and I would have further injured my calf. Common sense? Maybe but I am still not fully convinced I made the right decision. |
| Salomon SpeedCross III 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 | 0.00 | 0.00 |
| Road up Emigration and Big Mountain. New wheels are speedy. 40 miles and 3,500 ft. | |
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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 |
| 5k on the rowing machine in just under 23 minutes.
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| Rowing Machine Miles: 3.00 |
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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 |
| Some version of the Millcreek route.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| short run around highland park
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| Altra Olympus Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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| Stairmaster Miles: 3.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.70 | 18.00 | 0.00 | 0.00 | 0.00 | 34.70 |
| RAGNAR!
Ran my first Ragnar (Ultra version) with the Wasatch Running Center team. I am glad I got to see the whole production with my own eyes because it was everything I thought it would be and then some. ~12,000 runners, 2,000 cars, thousands of cones, water cups, volunteers, sleeping bags, honey buckets, snack food, headphones, costumes, etc. You name, it's there.
I was runner 6 in van 2 with Brett Hales and Steve Shepherd so I ran legs 11/12, 23/24, 35/36. Some of it was fun, some of it really sucked and some of it was just plain ridiculous.
Leg 1 (11/12) 9.3 miles, 2,116 up, 670 down, 1:02:27, 6:36 pace, ran up to Snowbasin then did a two mile loop on the trail. Felt good and pushed the effort because I figured this was my hardest leg. Oh was I wrong. This leg started at 7 PM on Friday but I figure it would be easier to write one report.
Hung out at Snowbasin for a bit then tried sleeping in the car at East Canyon. No success.
Leg 2 (23/24) 12 miles, 1,073 up, 424 down, ~1:18:00, ~6:30, watch didn't work for awhile. Major stomach and equipment malfunctions and starting at 3 AM with zero sleep didn't help. This leg wasn't much fun.
Laid on the grass in Heber and might have slept 30 minutes. Multiple visits to the Honey Bucket.
Leg 3.1 (35) 10 miles, 448 up, 2,636 down! Surprisingly went better than expected and fortunately I held off the BYU guy (granted he started 4.5 mins behind me). Felt decent until around mile 9 when it flattened out. Just under one hour (5:56 pace).
This was the undoing
Leg 3.2 (36) 3.8 (book said 2.8!). Especially didn't need that extra mile and taking a wrong turn at the end. 472 up, 475 down, ~33 mins (8:14 average). After coming through the shoot at the high school the course goes up a single track to the top of Park City Hill then goes down the back on a very windy and rocky single track. Quads were pretty shot at the end.
Total 34.7 miles, 4,109 up, 4,205 down
"What doesn't kill you only makes you stronger." For this experience I am holding to that mantra.
Team MVP was Steve Shepherd. He ran a 19 mile leg starting at 1AM then had to end with the 8.3 mile leg (33/34) with 3,200 ft of climbing. He didn't blink on the climb and ran the 19 miles at around a 6:30 pace. Wasatch Running was also very gracious covering the entry fees, some of the snacks and cool singlets/jacket/calf sleeves/arm warmers.
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| New Balance MR1400 Miles: 20.00 | New Balance 890 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 | 1.00 | 1.00 |
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| Bike Miles: 10.00 | 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 | 5.00 | 5.00 |
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| Stairmaster Miles: 2.00 | Rowing Machine Miles: 3.00 |
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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 |
| Stairmaster and treadmill for 2.5. I think I have worked out most of the calf soreness from Ragnar.
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| Treadmill Miles: 2.50 | Altra Olympus Miles: 2.50 |
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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 |
| Standard run through Millcreek. It was blustery out there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Up to the loop and back in Montana.
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| Altra Olympus Miles: 7.00 |
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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 |
| Out and back on the Hebgen Lake Road with Josh. Big race tomorrow.
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| Altra Olympus Miles: 10.00 |
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| | Race: |
Sawtelle Stampede Half Marathon (13.109 Miles) 01:16:54, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| The ringers, i.e. Jake and Elijah, didn't show up so my decent time of 1:16:54 was good enough for the win. Jacob Howell and Josh were 2 and 3 and in the money. Highlight of the day was watching Josh and Charlie dart from the car straight through the start line because they arrived one minute before the kids' K. Josh even ran with the swag bag which ha to be a first. Overall another great showing at the Stampede. Amiee and my mom ran the 5k, Nicolai, Thomas and Charlie ran the kids' K and Josh and I ran the half. Most of the crew didn't stick around to see the half finish because they had to get to Weat Yellowstone to see the Argentina game. Luckily they won or else everyone would have been in a bad mood. Later in the day we crashed at our neighbor's cabin to watch the Netherlands/Costa Rica game because we don't have a TV. The Oranje won in a stressful shoot out. Even though most of us are of European descent I was the only person rooting for the Dutch. I don't think I can be blamed for that. I can't wait for the Argentina/Netherlands showdown in the semifinals.
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| La Sportiva Vertical K Miles: 15.00 |
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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 |
| Early run with Josh up the fireroad to a great look out spot and back. Josh and I raced part of the way down the trail and tied. Around 1,500 ft of climbing, 8:40 average up and ended the run with an average of 7:20.
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| Altra Olympus 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 |
| cross training day at the gym. Hip was a bit sore, maybe from the trails over the weekend, but I am sure the runs did more good than bad.
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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 up to Wasatch Blvd, over to the zoo and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| Ran through Research Park to the end of the dirt road near Red Butte and back. Sped up for a few miles on the way back. Some day I might try a flat run.
PM: a couple of miles around the office because I didn't make it to bootcamp. Stupid meetings.
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| Altra Olympus Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| 5 miles to and from the gym and 5 miles on stairmaster.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 1.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| 15th loop with one fast mile (5:06) down 19th. I worse my Altra Olympus's so maybe I can count that mile at 5:03.
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| Altra Olympus Miles: 6.75 |
|
| | Race: |
Hobbler Half Marathon (13.109 Miles) 01:08:20, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 13.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Left the house at 4 to run the Hobbler Half Marathon. Race started on time and immediately Dave Taylor sped to the front at about a 4:45 pace. I caught him at about .5 miles and then I ran with a young kid for about 2 miles until he dropped back. The scooter guy took the wrong turn at about mile 7 so I ended up running a .5 mile stretch down the road while the other runners stayed on the path. I figured this shortened the course by around .05 to .08 and then the course itself only measured around 12.95ish. So my time came in at about 1:06:45 but it was more like a 1:08:20 effort, which is about what I expected. I felt good in the middle miles and only so so towards the end. I cooled down 7 with Justin who finished second. I have always liked this race because of the rolling terrain and Hobble Creek provides great scenary and shade. The purpose of today was to put in a good effort and get at least 20 miles. The purpose was served.
I just really wish they still awarded the winner with a Little Ladder. I am still jealous of Brandon Hebbert who got one in 2011. A watch isn't the same. :)
Splits: 5:09,5:06,5:08,5:08,5:07,5:08,5:09,5:20,5:17,5:23,5:18,5:24
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| Nike LunarRacer Blue V2 Miles: 14.00 | Altra Olympus Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 2.00 | 14.00 |
| 12 mile with Allie and Josh around Sugarhouse. Maybe 1 mile of "trail' running (river crossings, single track, mud, dirt, rocks, etc.) and ended running through the SHTunnel. Action packed for a 12 miler.
After the run did a couple of crosstraining miles and stretching at the gym.
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| Stairmaster Miles: 2.00 | New Balance 890 Miles: 12.00 |
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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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| | 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 |
| 11 around Sugarhouse and the U.
pm: 3 around the office. Toasty
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| Altra Olympus Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 1.50 | 12.00 |
| Through Millcreek and around Olympus. My power was out when I returned which meant my car was locked in the garage. The work gods turned it back on right when I got out of the shower so I wasn't late.
PM: boot camp (burpees, circuits, lunges, situps, pushups)
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| Altra Olympus Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.15 | 0.00 | 0.00 | 0.00 | 9.00 | 13.15 |
| Crosstraining in the am then 4 after work
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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 |
| 15th east loop with one mile at 5:05 down 21st.
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| Altra Olympus Miles: 7.50 |
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| | Race: |
Draper Days 5K (3.107 Miles) 00:15:50, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 3.10 | 0.00 | 0.00 | 10.60 |
| The last time I ran this race my last mile was around a 5:30 so my main goal was avoiding doing that again. :) Warmed up on the course with Josh and got to the start line with 5 minutes to spare. I went out with the leaders (Steve, Teren, Jason and Nate) and fortunately the pace felt manageable. Went through mile 1 in 4:59 then Jason pulled ahead on the downhill. Mile 2 was 4:55 and I was still feeling ok but definitely slowing as the course flattened. Nate passed me at about mile 2.25 and I didn't have enough to catch back up. Finished mile 3 in around 5:18 which wasn't ideal but at least it didn't feel like I had to kill myself to do it. While I hate 5Ks I know they are good for me so I am glad I did it. This should be a good last tune up for Desnews!
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| Nike LunarRacer Blue V2 Miles: 10.60 |
| |
| | 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 |
| Through Research Park and back on 23rd east.
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| Altra Olympus Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.56 | 1.00 | 0.00 | 0.00 | 0.00 | 3.56 |
| Pre race warm up on the treadmill. 4x400 at under marathon pace. Feeling pretty good.
| |
| | Race: |
Deseret News Marathon (26.219 Miles) 02:25:55, 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 |
| This race had more ups and downs than usual. I woke up at 2:15 and immediately ate my new prerace breakfast, i.e. two pieces of toast with pb&j and a can of Monster Java. I used to drink chocolate almond milk but the Monster Java got me through Ragnar so I am sticking with it.
I got to the busses at 3:30 and the temp on my phone read 86 degrees. That seemed odd but it didn't really concern me at the time. The bus dropped me off at 4:15 and I considered spending the next hour searching for the watch I lost but then decided a nap was more important. I have accepted that my Garmin 305 is officially gone. :( The wind picked up a few minutes before the race which I wasn't excited about. The race got off on time and to no surprise Jon and I were running elbow to elbow down the mountain with a little guy in green right on our heels. At mile three I learned that he is from Mexico and had run a 2:40 in his only marathon. Interesting I thought. He dropped back as we started up Little Mountain never to be seen again.
1 to 5: 5:12,4:56,4:57,5:06,5:19
Feeling ok here but it seemed like we were working and breathing too hard to hit those splits considering the extreme downhill. The wind was definitely a drag.
As we passed Little Dell and started the climb I knew I had to back off a bit or else it could get ugly. Even backing off we were both breathing heavily to hit 6:02 and 5:55 for miles 7 and 8. I will just say I was very happy to get over Little Mountain.
6 to 10: 5:35,6:02,5:55,5:05,5:31
After getting over the hill my spirits were lifted and miles 9 through 14 felt pretty good, although my splits looked slightly slow. Jon and I, still elbow to elbow, went through the half at just over 1:10, about 1:30 slower than in 2011. I refuse to accept that I have gotten slower so I blame the wind :)
11 to 15: 5:17,5:24,5:17,5:24,5:26
At mile 15.5 we turned up the hill at the zoo. It was great to see my pops, sister and Amiee right before the make or break Wasatch out and back. By this point I sensed that Jon was working harder than me and seeing salt on his face wasn't a good sign. Sure enough I started to pull away just past the golf course.
16 to 20: 5:35,5:33,5:46,5:31,5:41
I was definitely slowing over these miles but it could have been worse. I never did look back for Jon but my dad did say at Foothill that he was "way back." I was surprised given that I only broke away three miles earlier. Just after passing my dad I hit mile 21 and saw a split of 5:59. Sweet I thought. Looks way better than 6.
21 to 26
5:59,5:29,5:47,5:40,5:49,6:10
At this point I was just trying to keep it together and not have a meltdown in the last few miles. The 5th south and south temple downhills were much appreciated and a special thanks goes to Rob for helping me through mile 25. The gradual climb up 8th south was as fun and long as usual but at least when I rounded the corner on 9th I was done.
The post race highlight was laying in the kids pool filled with ice with Josh. That will expedite my recovery by at least a day.
Congrats to all of the other racers, i.e. Allie for winning yet another desnews, Josh with a solid 4th place finish, Steve's second place finish in the half, James and Hille, etc.
Now off to Sun Valley for some river soaking, no running and mountain biking. Although I seem fine this race typically breaks seething so I won't be in a rush to start running again.
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| Nike LunarRacer Blue V3 Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| road bikes around Redfish Lake and saw some fancy/expensive cars called Bugattis. They only cost around $2M each. Redfish Lake is awesome.
| |
| |
| | 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 |
| Mountain bike loop around Stanley, ID then hot springs/river soaking. The temperature only ranged from 30 to 90.
| |
|
| | 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 |
| Amiee and I attempted an "advanced" level 10 mile mountain bike ride near Stanley. Not a great idea because we spent more time hiking than biking. Maybe with a year of practice I could be "advanced".
| |
|
| | 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 |
| 21 mile ride with Amiee near Ketchum. We thought we were doing a 12 mile loop but after 13 miles we realized we weren't looping so we retraced our path back to the car. I tipped over on one of the last climbs; a fitting end to an eventfull weekend in Idaho.
| |
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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 | 3.00 | 10.00 |
| First run since the marathon. Ran a lucky 7 miles around Sugarhouse and then 3 miles of crosstraining at the gym. A few tweaks here and there but overall felt relatively good. I ran a couple miles with Jake who at the time was jogging north on his way to work which is in Murray. It's a good thing he ran into me because I got him going in the right direction.
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| Stairmaster Miles: 3.00 | Altra Olympus 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 | 0.00 | 0.00 |
| early morning ride up LCC with a buddy from high school. Climb wasn't too bad but my legs were fried coming back. 2:45, 43 miles, 4,700 ft
| |
| |
| | 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 |
| |
| | 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 |
| Millcreek Canyon. Nice temps for a bike ride.
As reminded by Rob's race today, it's the one year anniversary of rolling my ankle at the Jupiter Peak Steeplechase. There is still residual swelling that won't go away.
| |
| |
| | 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 |
| Slugghish 6.5 up and down Mueller Park with Josh and Adam. Pretty much what I expected after a night of dancing. My watch said 13.12 so I am rounding to 13.1.
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| New Balance 890 Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| |
| Stairmaster Miles: 8.00 | Rowing Machine Miles: 1.00 |
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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 |
| sugarhouse loop.
Strava notified me that Rob Krar stole one of my CRs on a run in Millcreek Canyon. What a punk.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 2.50 | 12.75 |
| Ran with JP around Sugarhouse and Millcreek then to the gym for a couple xt miles.
PM: bootcamp
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| Stairmaster Miles: 2.50 | Altra Olympus Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Track workout with Josh, Adam and JP at East High. It's been awhile since I did one of these so I didn't have high expectations.
We did a ladder workout for a total of 5 miles with 1 lap in between. It's a start.
2x400(72,74),2x800 (2:34,2:32),2x1600(5:14,5:10),2x800(2:30,2:30),2x400(70,69)
There is a group run with Dean Karnazes tonight from the Salt Lake Running Company. I won't be there.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles with Jake and Josh in Park City. Snyderville Basin loop from Kimball Junction. Didn't feel good at first but warmed up over the course of the run. Averaged around 6:50.
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| New Balance MR1400 Miles: 20.00 |
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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 | 3.00 | 12.00 |
| Nice trail run with Adam, JP and Amiee from the top of Millcreek Canyon over to the Mid Mountain trail and back. All of the trails up there are perfect (smooth, shaded and not super super steep).
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| Stairmaster Miles: 3.00 | Altra Olympus 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 | 10.50 | 10.50 |
| |
| Stairmaster Miles: 10.00 | Rowing Machine Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran up to the gate above Red Butte Garden and back. At 7:30 people were already waiting in line for the concert tonight. Sounds like a fun day for them. Mixed in a couple of fast miles on the dirt road, one uphill and one down.
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| New Balance MR1400 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 5.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Track workout with Adam and JP and HHS. 2x400(74,71),1x800(2:32),2x400(71,72),2x400(72,72),1x800(2:29),1x1600(5:12),1x800 (2:29),2x400(72,69)
Felt slightly better than last week probably because I didn't do bootcamp the night before. No serious run ins with the footballers but they certaintly didn't hustle when crossing the lanes.
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| New Balance MR1400 Miles: 11.50 |
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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 |
| Ran with JP through Holladay.
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| Altra Olympus Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 7.00 | 10.50 |
| 3.5 on the TM and stairmaster. Probably the farthest I have run on a TM in months. This is a good thing.
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| Stairmaster Miles: 7.00 | Altra Olympus Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 4.00 | 0.00 | 0.00 | 0.00 | 20.25 |
| 20 mile run with Jon, Jacob and Mickey from Jon's house to the top of Little Mountain and back. We averaged around 6:55 up to the top then planned to just run by feel coming down. Of course that turned into us taking turns pushing the pace so we ended up running faster than I intended. Miles 13 to 18 were 5:36,5:26,5:26,5:26,5:08,5:36 and the total run averaged 6:18 with ~1,650 ft up and down. We ticked off many cyclists who apparently think it's a law to run/bike in a line.
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| New Balance MR1400 Miles: 20.25 |
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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 | 1.00 | 11.00 |
| Pipeline with JP then rowing and stretching at the gym.
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| Rowing Machine Miles: 1.00 | Altra Olympus 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 | 8.00 | 8.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| Track workout with Amiee and Josh at HHS. Paired it back to only three miles because of the race this weekend. My splits were better than expected and there were fewer runins with the footballers. The light rain was a nice addition.
6x800 2:24,2:27,2:25,2:25,2:27,2:25
In the reviewing the Pikes Peak Ascent results it is even more clear that Matt Carpenter is/was a freak of nature. Sage Canaday won the ascent in 2:10 but that is no where near Matt's Carpenter CR of 2:01 that he set while running the round trip.
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| New Balance MR1400 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 |
| Loop through the U.
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| New Balance MR1400 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 | 7.00 | 7.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 1.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| 15th to 21st loop. 1 mile at 5:05.
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| New Balance MR1400 Miles: 5.60 |
|
| | Race: |
Top of Utah Half Marathon (13.109 Miles) 01:08:01, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 13.10 | 0.00 | 0.00 | 0.00 | 17.50 |
| I didn't stay in Logan so I woke up at 3 and was picked up by my mom at 3:45 in order to get there by 5:30. Fortunately no delays, weather or traffic, during the drive so we arrived right on time and had an easy time getting our packets and onto the bus. Going into the race I really wasn't sure how I would fair considering my mileage has been relatively low since DesNews. So I was really banking on a couple of long runs and a few quality workouts. Maybe the lack of perfect preparation runs in the family because my mom is 66 and she hasn't run more than 10 miles in the last 30 days.
During my 1 mile warm-up I had the pleasure of running into Steve A. who was coming off a four hour flight from Chicago and a couple of weeks with 50 mile runs. Why he wanted to run I don't know but he miraculously managed to run a great race and finish second in masters. I finished the warm up and shortly after toed the line with the likes of Jake, John C., Jason, Steve S., Nate H., Josh and Ben. It was a solid turnout. The race got off on time for the first 4 to 5 miles Jake, Jason, Steve and I basically ran in a tight pack. After 5 or 6 Jake dropped back a bit and Steve forged ahead to put a gap of about 200 yards on me and Jason. I thought this was a bold move considering he put in a good effort at the Skyline Trail Marathon last Saturday. After we came out of the canyon at about mile 8 I seperated a bit from Jason although I didn't think that would be the last of him considering that he realed me back in and beat me at the Provo City. Surprisingly Jake was still no where to be found but sure enough at about mile 11.5 he methodically caught up and passed me and started reeling in Steve, who he finally passed just after mile 12. I didn't have it in me to stick with him but I was happy that he didn't pass me like I was stuck in mud and over the next 1.5 miles I thought I kept the gap respectable. I managed to close a bit on Steve and finished 13 seconds behind him and 24 seconds behind. I have never run this race and thought our times were good but they were no where near the top four times from last year (all under 1:07!). I guess I have a way of slowing down the field :) All in all I am happy with the effort and my place. Jake ran a great/smart race and Steve gets the eye of the tiger award for pushing the pace.
Cooled down 3 with Jake, Jason, Steve and John then hung out in the lovely weather waiting for the awards which promptly started at 10. TOU puts on a good race and I defintely plan to go back.
| 5:08 |
,5:09 |
,5:08, |
5:09 |
,4:58 |
,4:55, |
5:00 |
,5:14 |
,5:16 |
,5:14 |
,5:17 |
,5:32 |
,5:12 |
I am happy to announce that I just figured out how to paste my splits with very little formatting. $2 for the tip.
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| Nike LunarRacer Blue V2 Miles: 17.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| Ran with Adam on parts of the Flying Dog and 24-7 trails near Jeremy Ranch. There are perfect, endless trails up there although I did trip twice and cut up my hand. I was a bit clumsy because my legs were pooped.
I have about 200 miles on my Altra Olympus', many on roads, and both toes are already ripping off as well as a plastic peace in the back. Not impressed thus far.
|
| Stairmaster Miles: 2.00 | Altra Olympus 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 | 11.25 | 11.25 |
| |
| Stairmaster Miles: 11.00 | Rowing Machine Miles: 0.25 |
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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 with JP from HHS through the U and and Research Park. School must have started.
|
| New Balance 890 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Track workout with Adam and JP at the U. Yesterday the blockades on the inner lanes were down so we moved the workout from East to the U. Unfortunately they were back up again today so had fun weaving in and out of the inner lanes.
2x3200 at around 10:45 for each. My first miles were slower then I picked it up to around a 5:15 pace for the second miles. I didn't want to push it too much considering that I raced last Saturday. Felt better than expected.
PM: bootcamp
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| New Balance MR1400 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 5.00 | 11.50 |
| Circuitous route to the gym for some cross training and back through the tunnel.
|
| Stairmaster Miles: 5.00 | New Balance MR1400 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 15 with JP through Millcreek and Holladay to 6200 and back then 5 more through Sugar House.
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| New Balance 890 Miles: 20.00 |
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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 | 6.00 | 10.00 |
| Ran over to the gym at 4:30 to cross train because of a 7 am flight to Wisconsin. The Tunnel was well lit but the Hidden Hollow was a bit spooky. |
| New Balance 890 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.60 | 0.00 | 0.00 | 0.00 | 2.00 | 13.60 |
| Ran around Pine Lake with a few detours and only was lost for a half mile
PM: 2 mile canoe ride to eagle island. 42 minute roun trip. Lots of bird poop on the island.
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| New Balance MR1400 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran counter clockwise around Pine Lake. One mile at 5:15. My legs like the extra oxygen.
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| New Balance MR1400 Miles: 10.50 |
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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 |
| 11 miles around Oshkosh, WI. Crossed 4 bridges and maybe climbed 20 ft.
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| New Balance MR1400 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile semi tempo run out and back on the most prestine dirt trail ever in Oshkosh, WI. They basically carved a perfetly flat dirt path into a wooded forest. Averaged 6:16 for the run with the last 5 averaging ~5:50.
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| New Balance MR1400 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Quick run before leaving for San Fran. Adios Wisconsin.
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| New Balance MR1400 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Marin County! Ran from the Panoramic Highway, down and up the Dipsea Trail, through Muir Woods and back on the Fern and Panoramic Trails. Lots of stairs and roots but perfect otherwise.
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| New Balance MR1400 Miles: 9.25 |
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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 |
| Easy run on the Embarcadero to the Golden Gate Bridge and back. I avoided the steep streets as much as possible.
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| New Balance MR1400 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Nice run along the boardwalk in Monterey. Heading back to reality.
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| New Balance MR1400 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 | 12.50 | 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 |
| Easy run with JP from HHS through the tunnel to Liberty Park for a few laps and back.
I retired two pairs of shoes today (NB 1400, 860) and broke out the new Nike Pegasus 31. The NB 1400s were awesome so I have a new pair ready to go. The Pegasus are great for recovery runs.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 5.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Track workout with Nate and JP at HHS in my Kinvara 2s. I refuse to retire them.
2x400(72,70),2x800(2:32,2:32),2x1600 (5:19,5:14),2x800(2:31,2:30),2x400(70,70)
Not a great workout but it served its purpose.
PM: bootcamp. 1 hour of hip flexor exercises and core. Running tomorrow will be a struggle.
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| Saucony Kinvara 2 Blue Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Easy run with JP through Millcreek. Just over 7 minute pace. Felt better than expected considering all of the hip flexor exercises I did yesterday in bootcamp.
Broke out a new pair of Altra Olympus'. They are blue instead of grey so they should last longer than the last pair.
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| Altra Olympus Blue Miles: 11.30 |
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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 | 12.50 | 12.50 |
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| Stairmaster Miles: 12.00 | Rowing Machine Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 10.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| LR: Great run with Matt, Trevor, Jeff, Chris and Jacob from the soccer field in Orem, up South Fork and back. This has become the staple fall SGM marathon prep run. Just too bad that Brandon, Scott, Tony Dan, Reed, and Mike weren't there to join us. Left the house at 5 for the 6 am start time, The run up with Matt flew by and we got to the turn around right at a 7 min pace. On the down the plan was to run on effort rather than getting caught up with split times. I stuck to it farely well except for the last mile. Average for the run was 6:10.
10 mile splits back to soccer field:
4:56,5:01,4:55,5:11,5:06,5:07,5:12,5:16,5:22,5:14 (5:08 average)
Definitely in a better place going in SGM injury wise which bodes well. Cooled down with Trevor and Matt and finished by 8:30. These guys obviously accomplish a lot in a day.
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| New Balance 1400v2 Miles: 23.00 |
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| | 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 |
| Ran with JP from Memory Grove, up State St., up Virginia, down 11th ave,, up City Creek, then back down the trail and through Memory Grove. Intended this to be relatively flat/easy run but obviously picked the wrong route. Averaged 7:20 with about 1,350 ft. up.
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| Altra Olympus Blue Miles: 15.50 |
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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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| | 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 |
| Easy run with JP, Noah and Jason from HHS to Liberty for a few laps and back. Good to add a few new faces and good runners to the crew. Turns out Jason ran for Penn State and ran in the low 14s for his 5k. Another person to chase around the track.
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| Nike Pegasus 31 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 |
| Workout with Jason and JP. 2x2mile around the perimeter of SHP (5:25/5:20,5:25/5:16) then 1 mile (5:03). My hamstring is a bit sore so I didn't want to make it worse by presssing too hard. With some rolling, stick and massage it should be fine.
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| New Balance 1400v2 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| easy run from Feldman's through Hollady with Noah and JP. This morning I couldn't find my Garmin and just figured I left it at work. I went to work and looked around in the locker room and around my desk and couldn't find it. Panic set in. I retraced my steps from last night and miraculously found my Garmin in the garden next to the path to the parking garage. Apparently I have a knack for losing my Garmins in the weeds. Fortunately this time I found it.
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| Nike Pegasus 31 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 | 13.50 | 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Last long run before SGM. Ran with Collin from the zoo to little dell resevoir and back. Averaged 6:13 for the run with a total of 1,750 of climbing. I started a 8 mile tempo at the bottom of the hill before Little Mountain so my first mile went up 200 feet. The purpose was to simulate veyo and then get the legs moving once I got to the top. I tried to keep everything at no more than marathon effort.
Splits: 6:18,5:28,5:07,5:17,5:21,5:21,5:24,5:23
PM: 11 to 8 PM Datathon, no running required but my head got a workout and I got a paycheck
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| New Balance 1400v2 Miles: 20.00 |
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| | 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 |
| Ran with Adam and Collin on pipeline then down the canyon for another 7 miles. I figured a few more downhill miles could only help for SGM.
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| Altra Olympus Blue Miles: 16.50 |
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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 | 13.50 | 13.50 |
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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 |
| Easy run with JP, Noah and new guy, Evan, from HHS through the U and Research Park and back.
On a sad note all three of my fantasy teams lost this week.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 5.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Track workout with JP, Adam and Noah at East High.
3x1600(5:10,5:09,5:05),2x800(2:30,2:28),4x400(72,71,71,69)
Felt pretty good about it. 1600s and 800s felt good but I really don't like 400s...probably means I need to fun them more often. Afterwards I mowed my lawn. Hopefully I didn't wake up the neighbors.
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| New Balance 1400v2 Miles: 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 |
| easy run with JP through Sugarhouse and Millcreek
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| Altra Olympus Blue Miles: 12.50 |
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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 |
| easy day of crosstraining then 18 holes of golf at what might be the last season at Glendale. I think they could address the problem without closures if they priced according to demand rather than the same price for all courses. This would mean higher prices at Bonneville and Mountain Dell and lower prices everywhere else.
The golf game was respectable probably because I haven't played for a year and didn't over think it.
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| | Race: |
Utah Alumni 5K (3.107 Miles) 00:16:10, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.15 | 3.10 | 0.00 | 0.00 | 0.00 | 14.25 |
| I ran the Utah Alumni 5K as the standard 5k pre race tune up for SGM. The race starts at ends at the Alumni House on campus so the course is fairly challenging (+/- 179 ft.). I ran a 4 mile warm up from my house to the race start in the light rain. The race got after just after 8:30 and suprisingly right out the gate I was alone. It's more typical in races like this that a few college guys get excited and take it out super fast. Fortunately the rain let up in the hour preceding the race but it came back with a vengeance right at the 1/2 mile point and it didn't let up throughout the race. By the end I probably added a few pounds of water weight. My first two miles were quick and then the hills in the last 1.1 miles and my soggy shoes slowed me down to ~5:30 pace. The last 1.1 miles had three distinct hills and gained 110 ft and lost 63. I am fairly happy with the race and effort considering the course and conditions. Now it's time to pair it back and taper for SGM.
Splits: 5:03 +33 ft., 4:56 -96 ft, 5:28 +63 ft. (1.1)
I ran the Kids K with my nephew after the race. I couldn't keep up at first because he went out a 6 min pace and almost fell on his face. Finished with a 8 min pace, leg length adjusted must be ~5 min pace.
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| Nike Pegasus 31 Miles: 4.00 | New Balance 1400v2 Miles: 11.00 |
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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 |
| Easy run in the rain through Millcreek and Sugarhouse from 15th and 15th. I found out that the Starbucks at that location is closing today. Not really sad considering they have 20K+ stores but hopefully something good moves in.
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| Nike Pegasus 31 Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy run with JP, Jason and Evan from HHS to South Temple and back on 8th east.
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| Nike Pegasus 31 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.06 | 1.50 | 0.00 | 0.00 | 0.00 | 6.56 |
| Ran around SHP with Nate, JP, and Noah. They did 3 or 4 innerloops but I only joined them for 1. Averaged about 5:15 for the loop.
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| New Balance 1400v2 Miles: 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the TM at the hotel. One mile less than I usually run the day before a marathon so I should be extra fresh. I ran into Matt and Iain at a gas station in Parowan last night on the way down. I was torn between Subway and Taco Bell but like Matt and Iain, I chose the Subway. This means the Thursday night dinner can't be a deciding factor.
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| Nike LunaRacer +3 Miles: 2.50 |
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| | Race: |
St. George Marathon (26.219 Miles) 02:20:28, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Congrats to Aaron who ran a huge PR of 3 minutes and for breaking 2:20! Matt ran a great race (3 min PR!), Dave PR'd again (and fell at the finish again) and Clyde, Mike, Iain (steady as ever), Jon, Ben, Jacob (watch out for him in the future), Justin, Hille (3 min PR), and Collin (off the couch) all ran solid races.
As for me, I felt more prepared for this race than the past two years so I thought 2:18 was a stretch, but possible. And I thought sub 2:20 was very possible and anything above it would be disappointing. Alas, disappointment.
2012 1:10:05 / 1:11:09 = 2:21:14
2013 1:10:45 / 1:09:40 = 2:20:25
2014 1:11:25 / 1:09:03 = 2:20:28
Looking at this it appears I ran a smarter race, which I probably did, but I just didn't have it in me to run sub 2:20. I put it all out there, so I am happy for that, but something was slightly off. I ran the downhills super well but any mile with a hill or flat I was working too hard. This explains my slower first half where there are more hills. I would surmise that I just wasn't in the best shape for a marathon. More miles probably would have served me well. I only got up to around 75 running miles a week which is less than usual, even for me who isn't a big miles guy, obviously.
To the race. The race got started 15 minutes late because the busses were delayed. I didn't mind because the sun came out sooner and I didn't think heat would be a factor. For the first three miles we were in a big pack (Iain, Jon, Jacob, Aaron, and Japanese runner). There were probably a bunch of others right on our heals but I didn't look back. At around mile four Aaron and I picked it up a bit and put a slight gap on the group. Aaron and I then ran together up Veyo and through the half way point. I noticed that my Veyo and mile 10 splits seemed slow (5:58,5:50) but I tried not to worry about it. I was holding back ever so slightly but I was still working more than I wanted. Not good. Fortunately my spirits were lifted at miles 15 and 16 where I ran two 4:57s. Crazy at it sounds that was the moment Aaron broke away and gapped me by about 20 seconds. He didn't have a watch to confirm but I know he ran those miles in around 4:45! From 16 on the theme was hammer the downhills and struggle on the uphills and flats....all the way to the finish. The wheels never really fell off but nothing felt smooth. My neck and upper body, more than anything else, never felt loose which probably cost me some energy. Should have hit the hot tub yesterday :)
Anyway, I don't want to sound like a complete debbie downer. I placed second, which is awesome, and I ran my best. I can't ask for more than that and I will take away a few lessons learned for the future. For one, we are already planning a Big Mountain/Emigration or Monte Cristo downhill dash to prep for next year.
Doing the same thing and expecting better results won't cut it!
Splits:
5:15,5:32,5:19,5:15,5:18,5:01,5:08,5:58,5:43,5:33,5:50,5:30,5:15
5:15,4:57,4:57,5:08,5:08,5:32,5:19,4:58,5:22,5:14,5:15,5:30,5:33
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| Nike LunaRacer +3 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 |
| 35 minutes on stationary bike
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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 |
| 35 minutes on stationary bike
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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 |
| 45 minutes on the stationary bike
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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 Big Mountain with a friend starting at 6am. Half way up I was really regretting the decision because it was cold and dark but the fall views on the way down more than made up for it.
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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 |
| 15th east loop. First run since the race last Saturday and it wasn't great. Jon and Jacob ran by me going the opposite direction. We exchanged cordial remarks.
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| Nike Pegasus 31 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 | 0.00 | 0.00 |
| Road up BCC to see more of the colorful leaves. This time I was smart and wore my lobster gloves. Still a bit chilly.
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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 |
| Chilly bike ride with JP up Emigration, out Wasatch to 6200 and back. The fall colors more than made up for the frozen toes.
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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 |
| Easy run through Millcreek and Holladay with Nate, JP, Collin and Jason. There was a big debate on how deep the fields were in the 80's, particularly Boston in 1983.
The 1983 Boston Marathon produced the fastest, deepest men’s results an American marathon has ever seen–this in a marathon 30 years before the current “second running boom.” In 1983, 84 mostly North American runners broke 2:20, and 263 bettered 2:28:30.
By comparison, in the super-fast 2011 Boston, where Geoffrey Mutai and Moses Mosop ran 2:03:02 and 2:03:06, respectively, only 22 runners broke 2:20 (and half were East Africans), and 68 runners beat 2:28:30.
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| Nike Pegasus 31 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| Shortish run with JP from SHP, through the cemetary and back. Did a 1 mile pick up in 5:27 on the way back. I have a little tendinitis in my ankle so I am trying to be careful.
Oh, and the last month of my blog is gone. Let's hope Sasha's server is backed up.
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| Stairmaster Miles: 3.50 | Rowing Machine Miles: 0.50 | Nike Pegasus 31 Miles: 7.00 |
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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 |
| Easy run from HHS, up 15th through the U and back on Foothill.
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| Altra Olympus Blue 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 |
| easy run through Millcreek with Noah and Jason.
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| Nike Pegasus 31 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 |
| I didn't think I needed another long bike ride but I wanted to cross train so I went to the gym for a stairmaster workout. In 60 minutes I did 4,4,6,12,8,4,6,4 intervals at the highest speed and not touching the bars. 2 minutes rest in between. It was fairly hard.
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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 |
| Casual run with Collin from HHS through Millcreek and Hollday. I learned all about furniture restoration.
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| Nike Pegasus 31 Miles: 15.00 |
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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 |
| 7 miles on the TM at the hotel in Nashville. I am staying at the largest (2,881) non-casino hotel in the US outside of Las Vegas. Hopefully I can figure out how to get outside tomorrow.
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| Treadmill Miles: 7.00 | Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.56 | 0.00 | 0.00 | 0.00 | 0.00 | 15.56 |
| 9 miles in 60 minutes on the treadmill.
PM: 6.5 miles around Nashville. I thought I could easily find the running path but instead ended up running through mall parking lots and along the shoulders of a few highways.
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| Treadmill Miles: 9.00 | Nike Pegasus 31 Miles: 15.56 |
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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 |
| 8.5 miles in 60 mins on the treadmill at the hotel
PM: 5.5 more miles on TM. Not enough time between Herman Edwards speech and dinner to venture outside. Herman's speech was worth it.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 3.5 miles on treadmill before flight. No more treadmill running for awhile.
PM: 5 miles around neighborhood. One fast mile.
Bloodwork, borderline to low on everything which is fairly normal for me
Hematocrit 40.9L (41-53)
Hemoglobin 14.1 (13.5-17.5)
Platelets 158 (150-400)
RBC 4.55 (4.5-5.9)
Thyroid Stimulating Hormone 0.97 (0.45-4.67)
Iron: Ferritin 30 (22-275), Total Serum 64 (49-181), Transferrin 354 (212-360), Iron Binding Capacity 443 (226-450), Iron Percent Saturation 14L (20-50)
I need to learn how to interprete the iron levels but they don't look good.
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| Nike Pegasus 31 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Easy run with JP from HHS through Millcreek. Go Royals!
For one of the few times in the last 5.5 years I forewent going to the 7-Eleven to get coffee. Instead I tested out the new fangled lattte machine in the office with the hope that it could save me $1.23 every day and about 7 minutes. Unfortunately I just don't think it measures up to the vast selection at 7-Eleven and more importantly, Tami would miss seeing me every day. Back to 7-Eleven next Monday.
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| Altra Olympus Blue Miles: 10.60 |
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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 |
| Ran with Evan and Jason from HHS through Tanner Park and back down through Millcreek. I finally surpassed 80 miles of running this week which I think is the most running miles in any week this year. The next few weeks I hope to get into the 90s.
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| Nike Pegasus 31 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| LR with Nate, JP and Evan out on the Jordan River and Legacy Parkways. Inhaled lots of nats but perfect conditions otherwise.
Averaged 6:39 but no tempo miles. Those will come next week.
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| New Balance 1400v2 Miles: 20.50 |
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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 |
| Wound or winded through the U and Sugar House. Is winded or wound more correct?
PM: 2.5 miles around the office. I wanted to run more but some overpaid consultants kept me late.
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| Nike Pegasus 31 Miles: 11.50 | Altra Olympus Blue Miles: 2.50 |
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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 |
| Ran with JP and Jason from HHS through the U and back on 11th east. I had to break out the mittens.
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| Altra Olympus Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 5.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| First track workout since STG. East High 8x1K with Nate, Adam and JP.
Splits: 5@3:14/3:15,3:13,3:10,3:07. Felt ok for a chilly morning. At least they felt easier as we got going.
PM: 2.5 around the office
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| New Balance 1400v2 Miles: 14.25 |
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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 |
| I stood up James and JP because I set my alarm but didn't turn it on. Doh! Sorry guys. Even after the workout yesterday my legs felt really good. Kind of odd.
PM: 3 miles around the office. Funny how the only time people stay late is when they are decorating for Halloween.
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| Nike Pegasus 31 Miles: 12.00 | Altra Olympus Blue Miles: 3.00 |
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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 |
| Easy run with JP and Noah through Millcreek.
Lots of Halloweening going on at work today and my Lego Luke Skywalker costume isn't done.
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| Altra Olympus Blue Miles: 12.25 |
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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 |
| slight wrench/scalpel thrown into the training plan. All of the Halloween fun must have upset my gallbladder so it needed to be removed Saturday morning. Fortunately the doctor did a "laparoscopic cholecystectomy" so the recovery won't be as bad. The bummer is that I probably can't run CIM now. I was feeling really good about it because the added miles were coming easier than I thought they would and for some reason I have had more energy lately.
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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 |
| 7 miles on the treadmill. First run since the surgery two weeks ago. Nice change of pace from the bike and stairmaster.
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| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran with Adam and Evan around Millcreek. It was a bit chilly.
9 miles was plenty.
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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 with Evan from HHS through the U, up to Huntsman and back. Fall must be over because 7 Eleven switched the Pumpkin Spice to Pepperment Mocha.
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran with James and JP from 15th and 15th, up to Wasatch Blvd, south across Parley's Trail and then down through Tanner Park. There was even a Jon and Jacob sighting at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran with JP and Evan from HHS, to Liberty Park for a couple of loops and back.
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| Nike Pegasus 31 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.30 | 0.00 | 0.00 | 0.00 | 0.00 | 14.30 |
| Adam wouldn't let us run on the road today so we ran on the BST from the zoo, up Dry Creek then looped back through Research Park, just in time to miss the rain. Great day for a trail run.
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| Nike Pegasus 31 Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran with JP and Evan through Millcreek and Holladay.
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| Altra Olympus Blue Miles: 10.25 |
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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 |
| Ran with JP and James through the old neighborhood.
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| Nike Pegasus 31 Miles: 10.50 |
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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 |
| 10 miles with JP around Liberty Park.
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| Nike Pegasus 31 Miles: 10.00 |
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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 |
| Happy Thanksgiving! Easy 9 with Adam up City Creek then ran the Kids 1K with my nephews. They finished #1 and #2 at a 7:30 pace! I spent the 30 minutes after the race convincing #2 that he still was a winner. His excuse was that #1 is two months older. This is just the beginning of a lifetime rivalry.
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| Nike Pegasus 31 Miles: 10.50 |
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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 |
| Ran with JP and James through Sugarhouse and the U.
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| Nike Pegasus 31 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.60 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
| Broke out the trail shoes for a run with Adam and JP from City Creek and through the trails behind Ensign Peak that lead to bountiful. Fun new terrain. About 2,000 ft of up and down. Averaged ~7:35
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| Salomon SpeedCross III Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran Mt. Wire with JP. For some reason 2,000 ft. in ~2 miles never feels easy.
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| Salomon SpeedCross III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with JP, James and Noah from HHS and through Millcreek.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 2.80 | 0.00 | 0.00 | 0.00 | 12.30 |
| Ran over to Liberty Park with JP and Noah for a two tempo laps. Itwas the first mini workout in about two months. Pace for the two laps ended up 5:21 and 5:17 which was faster than expected.
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| New Balance 1400v2 Miles: 12.30 |
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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 |
| Big crew today. JP, James, Jason, Evan and I ran from north from HHS, along foothill, thorough federal heights and back along 9th. We basically tried to find the busiest roads possible so we could practice dodging cars and crossing busy streets.
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| Nike Pegasus 31 Miles: 12.00 |
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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 |
| JP and I did the alphabet run in Highland Park, i.e. Alden, Beverly, Chadwick, Dearborn, 15th, Filmore, Glenmare, Hartford, Imperial, 17th, Kenwood, 18th, Melbourne, Wellington, 19th and Preston St. The trees aren't quite as nice without the leaves but I still think I like 15th the best.
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| Nike Pegasus 31 Miles: 12.00 |
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| | 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 |
| Ran with JP and Jon from the zoo to the top of Emigration and back. Averaged about 6:32 for the run which felt like a decent effort.
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| Nike Pegasus 31 Miles: 15.60 |
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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 |
| Pipeline with Josh! (he's back), JP, Evan and Dan (new guy) then added 2.5 after around Olympus Cove. Josh forgot it was December and wore a t shirt with no gloves or a hat, while I was wearing my winter mittens. Very nice/sunny day for a run.
Today I was supposed to run CIM but couldn't get ready in time after my surgery on Nov. 1. I am definitely running it next year. 17 guys ran sub 2:18 today. Anthony Costales, who recently moved to Salt Lake, was the last to qualify by running a 2:17:48. We are putting together a recruiting campaign to get him to run with the group.
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| Altra Olympus Blue 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 | 8.00 | 8.00 |
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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 |
| Loop from HHS with JP, Evan, Dan and Neil through Holladay.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 3.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Jogged from HHS to East High with JP, James and Dan for 6x800 on the track.
Felt just ok. 2:35,2;33,2:33,2:31,2:28,2:27
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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 |
| HHS to Liberty Park for a couple of laps with JP and James. Enjoying the weather while it lasts.
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| Nike Pegasus 31 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.15 | 0.00 | 0.00 | 0.00 | 0.00 | 13.15 |
| Meandering route with JP from HHS through Millcreek.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Wasatch Blvd loop with Jon and JP. Started at Feldmans, past Skyline to Wasatch Blvd, out to the 7-11 and back through Holladay. Picked it up to about 6 minute pace for a few coming back. Averaged 6:35.
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| Nike Pegasus 31 Miles: 17.25 |
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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 run with some snowflakes on the JRP with JP.
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| Altra Olympus Blue 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 | 9.00 | 9.00 |
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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 |
| Easy run with JP and James through Sugarhouse and Millcreek.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 3.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Ran over to Liberty Park with JP, James and Evan for 2 tempo loops. Averaged ~5:13 pace, which is a slight improvement from two weeks. Evan kicked my butt and probably averaged around 5:03.
PM: bootcamp: lots of squat jumps, high knees, stairs, and planks. It could have gone worse considering I haven't gone to class since the middle of October before the surgery. I might feel differently tomorrow morning.
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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 run through Millcreek with JP and James. The 7:20 pace was plenty fast after doing bootcamp last night.
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| Nike Pegasus 31 Miles: 13.25 |
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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 with JP from HHS through the U and back on 9th and 11th.
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| Nike Pegasus 31 Miles: 11.00 |
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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 |
| AM #1: 6am with Scott and James starting at the Arby's
AM#2: 7am around Holladay on a Christmas run with Josh, James, Dan, Chad and bunch of random/nice people. Socialized a bit at the nice person's house then ran one mile back to the Arby's. Fun morning and well worth it despite the early start.
I finished the week with 82 miles of running which might be a record for December. The warmer weather helps.
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| Nike Pegasus 31 Miles: 17.00 |
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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 |
| chilly/wet Seattle-like run with Josh, JP and Dan. First 7 on the alphabet route then another 7 around Liberty Park.
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| Altra Olympus Blue Miles: 14.00 |
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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 |
| Another wet and soggy run with JP. Made it 7 miles before I stepped in a huge puddle.
PM: bootcamp
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| Nike Pegasus 31 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| easy run with James and Evan through Millcreek then added a couple around the neighborhood. The crsip weather was much preferred over the rain.
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| Nike Pegasus 31 Miles: 12.75 |
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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 |
| Fun run on the parkway with James, Evan and Emily. Averaged 7:00 min pace for the run. First mile was 8 because my legs were too sore from bootcamp two days ago. My hamstrings, groin, shoulders, and chest have never been so sore. I am second guessing this bootcamp thing.
Happy Christmas Eve!
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| Nike Pegasus 31 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Merry Christmas! Pleasant run up to the U and back along Foothill. I didn't have to look both ways while crossing the road.
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| jogged around the perimeter of the gated community. Lots of right turns, and sun!
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| Nike Pegasus 31 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran around ther perimeter again. I might venture out of the bubble tomorrow.
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| Nike Pegasus 31 Miles: 12.00 |
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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 |
| casual run around the neighborhood and over to the high school.
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| Nike Pegasus 31 Miles: 12.00 |
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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 |
| Ventured outside the gates, found some dirt, then had to run back on the highway.
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| Nike Pegasus 31 Miles: 12.00 |
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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 |
| Sunny and 65 degrees, again. Soaking up the vitamin D while I can.
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| Nike Pegasus 31 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 | 6.00 | 6.00 |
| cross training day (elliptical and bike and 15 minute cooldown walk on TM).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2094.51 | 358.97 | 6.10 | 0.00 | 746.45 | 3206.03 |
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| Saucony Ride 7 Miles: 93.35 | Stairmaster Miles: 592.90 | Bike Miles: 1095.50 | New Balance MR1400 Miles: 281.00 | Saucony Kinvara 2 Grey Miles: 25.55 | Salomon SpeedCross III Miles: 57.10 | Elliptical Miles: 27.25 | Rowing Machine Miles: 37.30 | Treadmill Miles: 70.80 | Nike Free 5.0 Black Miles: 78.35 | New Balance 890 Miles: 345.20 | Nike LunarRacer Blue V2 Miles: 68.30 | Altra Olympus Miles: 208.75 | Saucony Breakthru Miles: 81.10 | Nike LunarRacer Blue V3 Miles: 52.40 | La Sportiva Vertical K Miles: 22.00 | Nike Pegasus 31 Miles: 537.96 | Saucony Kinvara 2 Blue Miles: 12.50 | Altra Olympus Blue Miles: 158.65 | New Balance 1400v2 Miles: 133.36 | Nike LunaRacer +3 Miles: 28.70 |
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