| 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
2016 Races Personal: Support from
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2608.96 | 174.66 | 11.61 | 0.00 | 345.67 | 3140.90 |
|
| Nike Pegasus 31 Light Blue Miles: 326.10 | Altra Lone Peak 2.5 Miles: 62.25 | Bike Miles: 540.00 | Stairmaster Miles: 296.25 | Nike LunarLaunch Miles: 74.75 | Treadmill Miles: 25.75 | Rowing Machine Miles: 13.25 | Saucony Kinvara 2 Grey Miles: 14.50 | Elliptical Miles: 15.50 | New Balance 890v4 Miles: 41.25 | Saucony Kinvara 2 Blue Miles: 6.50 | New Balance 1400v2 Miles: 10.50 | Salomon SpeedCross III Miles: 77.50 | Nike LunaRacer +3 Miles: 33.50 | Nike LunaRacer V3 Camo Miles: 26.20 | Swimming Miles: 0.67 | Nike Pegasus 33 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| New Year's run with Scott and Matt on the parkway in Riverton. It was 4 degrees when we started with a windchill of -4. A bit chillier than California but too bad. Great to catch up with them.
|
| Nike Pegasus 31 Light Blue Miles: 16.00 |
|
| | 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 |
| Riverton Parkway run again with an even bigger group: Scott, Matt, Jon, Mike, Justin, Reed and Dan. We decided not to race because of the snow.
|
| Nike Pegasus 31 Light Blue Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran with Roo from the gate at Millcreek, up to the top and back down. Roo ran laps around me while chasing every dog and skier. He will log 14 miles, most of which were at top speed. Managed 3 miles at ~5:35 on the way down on the packed snow.
|
| Altra Lone Peak 2.5 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| |
| Bike Miles: 10.00 | Stairmaster Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran through Highland Park and Millcreek. Averaged 6:26 with 1 fast mile.
|
| Nike LunarLaunch Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| 25 minutes on the bike at around 5k effort then cooled down on stairmaster
| |
|
| | 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 |
| very ginergly ran around Sugar House on the ice. I ran down the middle of the road, in the gutters and on the sidewalks and only found a few stretches of road that werne't ice. I was happy and lucky to finish the run without hitting the ground.
|
| Nike Pegasus 31 Light Blue Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| 27 minutes on the stationary bike at threshold then cool down on stairmaster
|
| Bike Miles: 10.00 | Stairmaster Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles around the U and the avenues with Jon and Dan Bishop. Anthony joined us for a few at the start.
|
| Nike Pegasus 31 Light Blue Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.50 | 0.00 | 0.00 | 13.50 |
| Ran with Josh from HHS around Millcreek and finished with a loop around the park. Pleasant conditions for running.
|
| Nike LunarLaunch Miles: 13.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 16 minutes of bike intervals in 30 minutes and stairmaster
|
| Bike Miles: 10.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 mile loop in Millcreek
|
| Nike LunarLaunch Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| 25 minutes of threshold intervals on bike, 1 treadmill and 4 on stairmaster
|
| Bike Miles: 12.00 | Stairmaster Miles: 4.00 | Treadmill Miles: 1.00 | Nike LunarLaunch Miles: 1.00 |
|
| | 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 miles around Millcreek with Dan, Daniel and Andrew
|
| Nike Pegasus 31 Light Blue 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 | 4.00 | 4.00 |
| 28 miles at threshold on the bike. Not easy. Then some stairmaster.
|
| Bike Miles: 13.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 2.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| 16 mile Holladay/Millcreek loop with Jon, Daniel, Dan and Anthony. Picked it up at the end for 4 miles at around 5:45.
|
| Nike LunarLaunch Miles: 16.25 |
|
| | 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 |
| Slow and slopps out and back on pipeline with Josh and Roo then 1 lap at Liberty Park with Roo.
|
| Altra Lone Peak 2.5 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 | 5.00 | 5.00 |
| bike and stairmaster
|
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Millcreek. Too much black ice for my liking.
|
| Nike LunarLaunch Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
| |
| Stairmaster Miles: 10.00 | Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| bike, 1 on treadmill, stairmaster and rowing
|
| Bike Miles: 12.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 2.00 | 16.00 |
| Big group run around the U from HHS with Josh, Dan, Daniel, Nate K., Nate B., Andrew, Anthony and Scott T. Hamstring is...ok maybe. Finished with a couple miles of rowing, stretching, lifting and rolling at the gym.
|
| Rowing Machine Miles: 2.00 | Nike Pegasus 31 Light Blue Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in the slush around Liberty Park and downtown with Josh, JP, Dan and Anthony. Always good to see Mr. Campos.
|
| Nike Pegasus 31 Light Blue Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 | 13.25 |
| Stairmaster and rowing and lots of sweat because my hamstring is sore :( getting better though
|
| Stairmaster Miles: 12.00 | Rowing Machine Miles: 1.25 |
|
| | 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 |
| hamstring still a bit sore so 16 mins then 10 at threshold on bike then 3.5 running on treadmill
|
| Bike Miles: 12.00 | Saucony Kinvara 2 Grey Miles: 3.50 |
|
| | 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 |
| 6:10 average around Millcreek. Hamstring feeling much better.
|
| Nike Pegasus 31 Light Blue Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| |
| Bike Miles: 10.00 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
|
| | Race: |
SLCTC Winter Series 5K (3.107 Miles) 00:16:40, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 3.11 | 0.00 | 0.00 | 11.11 |
| A "Winter" series it was. The roads were covered with a couple inches of snow but not too much ice which made it runnable. I wore my trail shoes and ran about a minute slower than I wanted to. Even if the conditions were perfect I still probably wouldn't have broken 16. It was incredible that Garek ran a 15:21 and Riley a 15:29 despite the road conditionas, running into a guy on the way back and having to come to complete stop at the turnaround. I suspect Garek would have run ~14:45 on a good day which would have broken the CR.
Warmed up 3.5 solo then cooled down 4.5 with a group of guys. Finished out of the "money/gift card" behind Garek, Riley, and Nathan Peters. Not bad company.
I estimate around 250 people ran the race which is a great turnout considering the conditions. The SLCTC always does a great job and the organizers are the best.
|
| Altra Lone Peak 2.5 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 3.25 | 13.50 |
| Easy run from HHS through the U and back along Foothill. Hamstring was tweaked again at the race yesterday and started to get really tight have way through this run. I will best served to not run for a few days.
Afterwards I went to the gym for 3.25 on the stairmaster, lifting and stretching. Unfortunately the hot tub is under repair and the roof is leaking again. The Sugar House 24 Hour Fitness really is a sight for sore eyes.
|
| Stairmaster Miles: 3.25 | Nike Pegasus 31 Light Blue Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| rowing and stairmaster. Hamstring no bueno.
|
| Stairmaster Miles: 10.00 | Rowing Machine Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 | 3.50 |
| intervals on bike, 1 mile on TM and stairmaster
|
| Bike Miles: 12.00 | Stairmaster Miles: 1.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| sweaty workout on the stairmaster. Hamstring might be getting better.
| |
|
| | 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 |
| bike intervals and stairmaster
|
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 2.00 | 15.25 |
| Tested the hamstring today because I wanted to run a bit with James during his 32 miles / 32 year fun run around Liberty Park. Ended up running with James and a fairly large group for a few laps then ran back to HHS with Kotter. James made it to 32! Hamstring held up ok.
|
| Nike Pegasus 31 Light Blue Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
| Casual Holladay loop with Collin and Andrew.
|
| Nike Pegasus 31 Light Blue Miles: 12.60 |
|
| | 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 |
| 30 minutes on bike with 25 minutes at threshold and stairmaster
| |
|
| | 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 on the treadmill. I was only planning 5 to 7 but 10 seemed better in the end.
1:03:30, ~6:20 pace
|
| Saucony Kinvara 2 Grey 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 | 4.50 | 4.50 |
| 26 minutes of threshold intervals on the bike and stairmaster
| |
|
| | 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 mile loop around Liberty Park and back through Highland Park. Not great for my lungs or hamstrings.
|
| Nike LunarLaunch Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | 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 |
| 13 miles around the Bar M trail near Moab with Roo. Snow, rock, dirt, ice and then mud. Roo loved it.
|
| Nike Pegasus 31 Light Blue Miles: 13.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Moab then a 5 mile hike with Amiee and Roo at Little Wild Horse Canyon near Goblin Valley. Beautiful spot!
|
| | 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 |
| 25 minutes threshold intervals on the bike and 5 miles on stairmaster
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| stairmaster fun. Hamstring problem is not going away!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| 25 minutes threshold intervals on the bike, 4 miles on stairmaster and 1 mile running easy on the treadmill
|
| Bike Miles: 13.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 | 11.50 |
| stairmaster then 1.5 miles easy on the treadmill
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles with James, Daniel and Andrew around Millcreek. The hamstring still didn't like the 7:30 pace :(
|
| | 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 |
| I resisted the temptation to run and rather went to the gym for a sweaty workout. 25 minutes of hard intervals on the bike, 8 miles on the stairmaster then 1 mile of rowing. I barely beat my neighbor in the rowing race.
|
| Bike Miles: 12.00 | Stairmaster Miles: 8.00 | Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
| 10.5 miles on the elliptical in 60 minutes then 3 mile cooldown on the stairmaster. I don't mind the gym but would rather be running outside.
|
| Elliptical Miles: 10.50 | Stairmaster Miles: 3.00 |
|
| | 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 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
| stairmaster, hamstring seems to be getting better
|
| Stairmaster Miles: 12.00 | Rowing Machine Miles: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| 27 minutes of threshold minutes on the bike, 1 mile running on tm and 3 on stairmaster
|
| Bike Miles: 13.00 | Stairmaster Miles: 3.00 | Treadmill Miles: 1.00 |
|
| | 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 around Millcreek then 5 on the stairmaster. Hamstring was too tight to go farther.
| |
|
| | 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 |
| intervals on the bike and stairmaster
|
| Bike Miles: 12.00 | Stairmaster Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| rather hard day at the gym on the stairmaster and rowing. 650 floors.
|
| Stairmaster Miles: 13.50 | Rowing Machine Miles: 1.50 |
|
| | 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 |
| Backcountry skiing with Amiee near Alta! It was my first time backcountry skiing and my first time skiing in three years. I think I will givef it a go again. Best snow conditions of the year, for me.
| |
| | 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 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| |
| Elliptical Miles: 5.00 | Stairmaster Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| Bike Miles: 13.00 | Stairmaster Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 1.00 | 6.50 |
| Actual running on the treadmill. Hamstring held up ok.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 3.00 |
|
| | 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 |
| Tested the hamstring on the treadmill. It's about 80% but probably would have acted up if I went farther.
|
| Bike Miles: 2.00 | Treadmill Miles: 10.25 |
|
| | 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 with JP through the U and research park then some crosstraining at the gym. The hamstring felt better than expected and it was especially nice to finally run outside.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran along some busy roads in Paradise Valley, AZ, which is near Phoenix. One mile under 6 min and the hamstring felt ok!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 3.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| Ran on the dirt path next to canal in Paradise Valley/Scottsdale. Last 5 just under 6 min pace. Running legs are coming back just have to be careful with the hamstring.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.26 | 0.00 | 0.00 | 0.00 | 0.00 | 10.26 |
| 10 miles with JP around ASU's campus. I think Phoenix has more chain restuarants and stores than Utah.
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
| Trail run on the BST with JP and Andrew. We met up with Cody at the top of VanCott so we ran with him after that. From VanCott we went east along the ridge where we found some great post holes. We couldn't figure out how to drop into dry creek so we had to bushwack are way down into Red Butte Canyon which is a big no no. We followed what appeared to be deer trails where we could but most of it was cutting through shrub oak. We finally got down to the Red Butte road and were quickly greated with "This is a restricted area" automated voice from the cameras. We jumped the barbwire fence to get out and were fornuately not greated by security.
|
| | 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 Scott and JP on the JRP. Great way to start a Sunday.
|
| Nike Pegasus 31 Light Blue 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 | 10.00 | 10.00 |
| | |
|
| | 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 |
| Run through Millcreek with Noah and Andrew
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran with Adam around Sugar House (Miller and Laird Parks) then a quick jaunt home. First mile was 8:46 and last mile was 5:09.
| |
| | 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 |
| hard bike workout and 4 miles on stairmaster
|
| Bike Miles: 13.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Ran with Jon and Dan from the zoo to the top of Little Mountain and back. It was windy and chillier than expected. My legs were beat by the end probably because it was my longest run in at least a month and I wore Nike Frees. 7:05 pace up and averaged 6:32 for the run without pushing it on the downhill.
|
| | 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 |
| Slow but not that easy run with Andrew. Legs tired from yesterday I guess. Ran up to Wasatch, across the bridge, down through Tanner Park and back through Millcreek.
|
| Nike Pegasus 31 Light Blue Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hard bike workout at the gym in Vegas.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Run on the treadmill at the casino in Las Vegas with $20 skateboarding shoes I bought at Ross Dress for Less on the Vegas Strip. I forgot my running shoes, only had shoes without laces and I didn't want to buy dumpy running shoes that I would only wear once. I got down to a 5 minute pace at the end right at the time I was started to get a blister.
|
| | 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 |
| Semi hard workout on the bike because I didn't dare to run again in the skate shoes.
| |
|
| | 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 |
| Casual run with Adam along Wasatch and back through Tanner Park. Nice to use real running shoes again.
|
| | 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 with Jon from HHS, through the U, down 11th Ave and Memory Grove and back.
|
| | 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 |
| 4 miles with Roo and Adam around Liberty Park. On the first lap a guy asked to use our phone because his car was stolen and the on the second lap there was a huge fire on the west side of the park. The fire engines were on their way.
|
| | 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 with JP then closed on a new house
|
| | 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 |
| 10.5 with JP, Daniel and Andrew.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 1.00 |
|
| | 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 |
| 10 miles with Adam and Daniel around the U and the Red Butte road. Moving Day!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| |
| Bike Miles: 13.00 | Stairmaster Miles: 4.00 |
|
| | 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 |
| 15 over to the Horse Park with Josh, Adam, Jon and Daniel then added 5 around Sugar House.
|
| | 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 not so fast miles with Andrew on the BST.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| |
| Bike Miles: 12.00 | Stairmaster Miles: 4.00 |
|
| | 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 Adam south through Millcreek
|
| Nike Pegasus 31 Light Blue Miles: 10.25 |
|
| | 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 |
| Wednesday Wire with Amiee and Roo. Actually felt pretty good and ran the entire climb.
|
| | 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 |
| Slow but tiring run with Adam and Daniel.
|
| | 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 |
| Progression workout on the stationary bike.
| |
|
| | 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 |
| Ran to the zoo then 6 on the BST with Adam and Andrew.
|
| Nike Pegasus 31 Light Blue 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 | 0.00 | 0.00 |
| bikeride with Amiee and Josh up Emigration
| |
|
| | 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 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 |
| Sugar House run with Adam
|
| Nike Pegasus 31 Light Blue Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| I aspirations of doing a short track workout at HHS but the fence wasn't open and they are doing more construction near the north endzone. Ended up doing one semi-hard lap around SHP then ran back home at marathon effort along 21st east.
|
| Nike Pegasus 31 Light Blue Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| |
| Nike Pegasus 31 Light Blue Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Intervals on the bike
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| Ran wire with Adam and took one minute off my PR. Ouch! Then I ran the last 6 miles of the BST Marathon with Amiee and Roo. Fun!
|
| Altra Lone Peak 2.5 Miles: 16.00 |
|
| | 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 |
| 10 miles easy with Josh, Dan, and Anthony up and down City Creek Canyon.
|
| Nike Pegasus 31 Light Blue 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 | 9.00 | 9.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Random loop around Sugar House and Liberty Park. Mixed in some fartleks and finished with the climb up 9th South that didn't feel good.
|
| Nike Pegasus 31 Light Blue Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| 2 miles of rowing and 3.5 stairmaster
|
| Stairmaster Miles: 3.50 | Rowing Machine Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with Roo over to SHP, for a less than circuitous lap, then back along 15th east and through Miller Park.
|
| Nike Pegasus 31 Light Blue Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Up and down Emigration with Jon and Daniel
|
| New Balance 890v4 Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Van Cott with Amiee, Roo and Tele. Beautiful spring morning! Only bummer of the day was a sprained my ankle on the way down wearing my Altras...hmmmmm. At least it's only the size of an orange and not a grapefruit.
|
| Altra Lone Peak 2.5 Miles: 5.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| My ankle sprain is on the up and up and the swelling has gone down considerably. Ran on the treadmill with only minor pain.
6.55 miles in 41:30
|
| Saucony Kinvara 2 Blue Miles: 6.50 |
|
| | 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 |
| Tanner Park look with Daniel and Andrew. Ankle can handle roads but probably not trails quite yet.
|
| | 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 |
| 15 with Jon around the U and SHP. Picked up Roo for the last 5.
|
| New Balance 890v4 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Impromptu Wire run with Roo. We weren't planning to run Wire but Roo was leading the way and I had to follow him. At the top the winds must have been around 60 mph. I can't recall ever experiencing windier conditions. Roo wasn't blown away, so that was good.
|
| Altra Lone Peak 2.5 Miles: 7.00 |
|
| | 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 with Roo around the neighborhood. He is mixing in a bit of road running now.
|
| | 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 |
| 10.25 with Adam and Daniel around Sugar House. Picked up Roo for the last 4.
|
| New Balance 890v4 Miles: 10.25 |
|
| | 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 |
| 8 with Adam then 2.5 with Roo through Miller Park.
|
| New Balance 1400v2 Miles: 10.50 |
|
| | 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 |
| 14.5 miles with Jon and Adam on the BST. This was a run to remember because Jon might run a trail once or twice a year.
|
| Salomon SpeedCross III Miles: 14.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles up and down City Creek in the rain with Roo and Adam. I hope Roo learned his lesson that he can't attack large moving vehicles.
|
| Salomon SpeedCross III Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| | |
|
| | 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 |
| Casual run with Adam and Daniel. We reversed the Tanner Park run meaing running up instead of down the Park's path.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
| stairmaster/rowing
|
| Stairmaster Miles: 6.50 | Rowing Machine Miles: 1.00 |
|
| | 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 with Adam and Roo. 4 roads miles to get to and from the BST and 5 on the trail. Temps were high 40s and Roo still had to stop for a drink and bath in every puddle.
|
| Nike Pegasus 31 Light Blue Miles: 9.50 |
|
| | 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 with Andrew on the Pipeline from Rattlesnake Gulch to Elbow Fork and back.
|
| Salomon SpeedCross III Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran with Adam from Laird Park, to the Zoo, along the BST, up VanCott and back. Must improved/drizzly weather compared to Saturday.
|
| Salomon SpeedCross III Miles: 13.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| gym was closed so I ran around Fairmont Park and did push up and pull ups at the playground.
|
| Nike Pegasus 31 Light Blue Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with Adam on Bonneville Golf Course
|
| Nike Pegasus 31 Light Blue Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran with Roo over to SHP
|
| Nike Pegasus 31 Light Blue Miles: 6.50 |
|
| | 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 |
| Big group run. Ran arond Sugar House with Adam, Noah, Daniel and James!
|
| Nike Pegasus 31 Light Blue Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| I ran/hiked/walked and nearly cried through the obvioulsy misnamed run called the "Grandeur Fun Run". It goes up the west face of Grandeur (2.2 miles and 3,400 ft), descends down to Church Fork and then loops back to the trailhead mostly along the Pipeline trail. To make matters much worse, cold rain, high winds, and some sleet/snow set in about 20 minutes into the race.
In summary, I was the first to the top by a good margin, quickly took a wrong turn down a super steep hill, took 10 minutes to realize I would be screwed if I kept going down, hiked back up, found other people and the correct trail, one mile later rolled the same ankle I sprained badly a few weeks ago, stood in a daze for a few minues, refused ibrupofen from some nice hikers possibly from the Orient, watched many people run by, realized I would freeze to death if I didn't start moving again, hobbled my way down the pipeline trail, turned down Rattlesnake Gulch because I was too cold, injured and didn't want to get lost again, quickly hitched a ride in a strangers car back to the car, drove to the finish to meet Amiee in a shiver, jumped in the passenger seat because Amiee didn't think I could drive, got home, jumped in a hot bath and sat there for 30 minutes until I felt better. I can't say whether the mountain, ankle or weather conditions made this a less than fun run. But I am sure running the Ogden Marathon would have been worse. I don't envy anyone who ran it today.
At least today was memorable as it was a first for many things: ascending the west face of Grandeur, not finishing what slighly resembled a race, needed to hitch a ride on a run,
And it was a day for some not so memorable repeats: getting lost in a race, spraining my ankle, and dying while trying to maintain a sub 20 minute mile
|
| Salomon SpeedCross III Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
| |
| Stairmaster Miles: 12.00 | Rowing Machine Miles: 1.00 |
|
| | 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 |
| Ran with Roo to SHP and back on 15th east.
|
| | 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 |
| 9.5 miles with Adam up to the BST then 1.5 miles with Roo over to Miller Park.
|
| Nike Pegasus 31 Light Blue Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Sugarhouse and Millcreek with Adam, Daniel and Andrew
|
| Nike Pegasus 31 Light Blue Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| After last Saturday's fail I decided to atempt the Grandeur loop again today. Made it to the top in about the same time as last week and avoided turnning my ankle on the way down. Ran with Noah, Daniel, Noah's brother, August, and Murphy the dog. Daniel ran into a tree towards the end blood was pouring out of his head. We wrapped his head with a shirt and carreid on.
|
| Salomon SpeedCross III 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 | 0.00 | 6.50 |
| Amiee and Roo up wire, down red butte ridgeline, through upper and lower living rooms and then back to the zoo. Amiee and Roo handled the rocky terrain better than me.
|
| Salomon SpeedCross III Miles: 6.50 |
| |
| | 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 |
| Bike ride up Emigration
| |
|
| | 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 with a big crew, Adam, Noah, August (Noah's brother), Daniel and David (Daniel's brother). Roo and I finished with 2 miles through Miller Park.
|
| | 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 |
| Neighborhood with Roo
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.70 | 0.00 | 0.00 | 0.00 | 0.00 | 13.70 |
| Ragnar trail relay in Snowmass with Amiee, Noah and Ricky Gates. We DNF'd because we didn't want to run in the ultra division and only had 4 runners. Now that I have run both road and trail Ragnar relays I don't ever need to run another one again. There is more appeal to the trail version, at least for me, because you aren't stuck in a car and can socialize more with your team and other entrants. We played music with Ricky's instruments (guitar, acordian, ukulele and huge bell). I pretended to play the ukulele.
|
| | 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 |
| Third leg of the Snowmass ragnar at 12 AM, 5 miles with Noah on mountain trails in the morning, then a 5 mile run/hike near Maroon Bells.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 mile loop around near Aspen with Amiee, Noah, Ricky and some folks who work for Salomon. Awesome trails and good company!
|
| | 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 |
| Tanner Park run with Adam, Daniel, Noah, and Andrew.
|
| | 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 |
| Out and back on pipeline from Rattlesnake Gulch with James, Noah, Adam and Roo.
|
| | 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 |
| short run with Roo around the neighborhood. Taper for the Steeplechase.
|
| | Race: |
Wahsatch Steeplechase (16.5 Miles) 02:11:03, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| The Wahsatch Steeplechase! And first real race since SGM last year. I haven't been that motivated to keep my miles up enough to run marathons but I have been keeping in shape with shorter and much steeper runs near home.
Apparently it paid off because I finished first overall against some stiff competition (Nathan Peters, Andrew, Daniel, John Tribbia) and set a new CR by 30 seconds and bettered by PR by over 3 minutes. I am happy with the result because it affirms that I can still get out with the leaders and should have lots of fast races left in me, whether it be road or trail.
I have said this before and I will say it again, the Wahsatch Steeplechase is the coolest race around. It has a home town feel, it attracts good runners, the organizers are super awesome and there isn't a course I can think of that compares. It has something for everyone, i.e. uphill road, smooth flat trail, ridiculously steep uphill trail, jumping/climbing over crags on cliffs, ridiculously steep downhill and then it finishes with fast miles on the road down City Creek Canyon. FUN!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| easy bike at the gym. I haven't been there much these days which means I am not injured!
| |
|
| | 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 |
| 8.5 creaky miles around Millcreek with Adam, Dan, Henry and Nate.
|
| | 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 |
| 8.5 miles on the pipeline starting at Rattlesnake a big group (Nate, James, Dan, Anthony, Henry and Jake) plus Roo.
|
| | 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 (Laird Park to the BST) with Adam, Josh, and Nate. Finished with 1.5 miles around the neighborhood with Roo and a stop at Laird Park so Roo could chase his ball.
|
| | 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 |
| AM: 1 mile with Roo over to Laird Park
PM: 2 miles on the bike with Roo over to Miller Park
| |
|
| | 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 |
| Jeremy Ranch Road out and back with Adam, Andrew, Daniel, Jon, Anthony and Henry. Rob and Abby sighting as we finished. Perferct morning for a run.
|
| | 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 Roo in Millcreek Canyon. Church Fork up Pipeline to Elbow Fork along the Terraces and back down Pipeline. Roo was a his best behavior and took a bath in the every stream we crossed.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| short run around the neighborhood with Roo then golf at the SLCC
|
| | 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 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 10 with Adam, Nate, Pete, Daniel and Roo up to the BST then some laps and ball chasing at the park
|
| | 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 |
| over to SHP with Adam, Nate and Daniel then a couple miles and the park with Roo
|
| | Race: |
Discrete Series Deer Valley (9 Miles) 01:26:00, Place overall: 9, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Started out in about 5th place but the 1100 ft up in the first mile kicked my butt. Got passed by a few before the top then did my best not to crash on the way down. Cool event and course and the competition was incredible. Hales finished 2nd behind an Olympus nordic skiier.
3 early with Roo and cooled down with Andrew.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Pipeline with Josh, Nate, Anthony, Andrew and Roo.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9, yes 9, guys turned out for the run this morning. Could be a Sugar House record for a weekday (Josh, Adam, Nate, James, Daniel, Dan, Henry and Pete). Finished with 1 mile over to the park with Roo.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Pipeline with the crew and Roo. Had to stop to go around a Rattlesnake on the trail.
|
| | 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 |
| Neighborhood run
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Run up the fireroad with Amiee and Roo
|
| | Race: |
Sawtelle Stampede Half Marathon (13.109 Miles) 01:16:26, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 13.11 | 0.00 | 0.00 | 0.00 | 17.61 |
| 20th anniversary of the Sawtelle Stampede Half Marathon near Island Park, ID. Amiee finished 1st place and took home 100 $1 coins. I finishes 2nd behind Elijah Armstrong who ran around 1:15. He was the 5th fastest freshman in the NCAA Cross meet so I can live with 2nd place. Surprisingly I bettered my PR by about 20 seconds.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles up the fire road near the cabin. Definitely bear country.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on the Hebgen Lake road with Roo
|
| | 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 |
| 8 easy with Nate, Daniel and Pete then added 2 with Roo over to the park
| |
| | 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 on pipeline with Roo, Nate, Dan, Anthony, and Henry. Fortunately no rattlesnakes today. Roo loved wading in the river after the run and he probably drank his weight in water.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| |
| | Race: |
Hobbler Half Marathon (13 Miles) 01:06:59, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 13.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Decided to dust off the road flats and race the Hobbler Half. Race went better than expected and possibly a PR for the course, which slightly changes every year. Finished just under 1:07 but the course was about .10 short so probably around a 1:07:40. The course is 1,200 ft down with 200 ft up. Ran solo from the get go and caught up with Justin after the race. He finished 3rd.
Splits 5:04,5:07,5:06,5:06,4:59,5:07,5:06,5:09,5:16,5:14,5:09,5:22,5:04
|
| Nike LunaRacer +3 Miles: 13.00 | Nike Pegasus 31 Light Blue Miles: 8.50 |
| |
| | 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 |
| Fun reunion run at Alta with Jake, Andrea, Allie, James, Rob, Abby, Kevin and several of Jake and Andrea's friends from out of town who attended their wedding the night before.
Jake and Andrea picked a very fitting spot for their wedding with the backdrop being the south face of Superior and the party at the Alta Peruvian Lodge. It was special night for them and I was honored to be there. Rob also did an excellant job as the Marriage Officiant.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| |
| | 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 |
| Neighborhood run with the gang and a couple miles afterwards with Roo over to the park.
|
| | 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 from the history museum, up dry creek and back with Noah, Adam, Quincy the dogs Roo and Murray.
|
| | 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 |
| Neighborhood run with Nate and Adam then added a couple with Roo over to the park.
|
| | 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 (6 road, 4 BST) with Nate and Roo
|
| | 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 |
| Flying Dog loop in Park City with Nate, Daniel, Adam and Pete. +2k ft. The single track is perfect. We thought the loop was only 15 miles so we got some bonus miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran 7 out and back with Nate with a push on the way back. First totally flat run in quite awhile.
|
| | 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 |
| |
| | 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 |
| BST with Nate and Adam
|
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| | Race: |
Deseret News Marathon (26.219 Miles) 02:25:47, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| 7th time running this race and 4th time running the silly route that starts at the top of Big Mountain. I was a little weary going into the race because although I have kept my fitness up this summer I only did one run run over 20 miles and has two weeks at 70+ miles. Despite that I was feeling optimistic considering I ran a course PR at the Hobbler Half a couple of weeks ago. Still I knew beating Kotter would be a difficult feat.
Race morning I woke up at 2:20, ate breakfast then got on the bus at 3:40. Hung out for an hour chatting with Nate, Daniel, Steve Anderson and a few others then got ready to go. Race started at 5:30 on the dot and we were off zipping down the mountain. From the get go and until mile 24 Jon and I literally ran shoulder to shoulder and must have bumped elbows at least 10 times. We chatted for the first 13 or so miles then started to get more serious, and tired. Neither of us hinted at a blow up along Wasatch which is where we have parted ways in the past. I randomly threw in a few surges along Foothill Drive but every time Jon countered with no effort. That wasn't a good sign because I wasn't getting any faster and my legs were getting heavy. I stuck with Jon as we turned west on South Temple and pushed ahead of Jon one last time but again he seemed to easily counter and get back ahead of me. As we turned south on 200 east he slowly got away from and I could do anything to counter. He gapped me by about 30 seconds in mile 25 and ended up beating me by about 40 seconds. He ran a strong race so I give all of the credit. A guy from Michigan who won the US 100k road championships can in 3rd a couple minutes behind me and Daniel and Nate finished 4th and 5th. Miraculously Steve A. finished 8th overall while pushing Elsha in a stroller. Elsha was technically the first woman finisher. Congrats to Ben and Riley for 2 and 3 in the half and to any other bloggers who braved a semi warm warming and some calf busting downhill miles.
|
| Nike LunaRacer V3 Camo Miles: 26.20 |
| |
| | 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 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 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.67 | 0.67 |
| annual swim across the lake
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| out and back on the Hebgen Lake Road
|
| | 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 |
| out and back with Roo and last mile with Amiee. last day at the cabin :(
|
| | 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 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 Roo up to the BST and back. Roo out maneuvered 3 fierce and fast dogs who were out to get him.
|
| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy 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 |
| Holladay loop run with Nate and Daniel.
|
| | 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 |
| Out and back with Nate on the Jeremy Ranch Road. Last mile at 5:55 was hard.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran with Roo over to Sugar House Park and back.
|
| | 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 |
| Sugar House loop with Nate, Pete and Adam, then Roo to the park
|
| | 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 |
| up to the BST with Adam
|
| | 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 |
| biggest crew in awhile: Nate, Adam, Daniel, Henry, Dan and Andrew. Casual run around Sugar House.
|
| | 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 |
| Run with Roo through Miller, Fairmont, Sugar House and Laird Parks. Of course stopped at Laird to play ball.
|
| | 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 |
| extended flying dog loop with Noah, Quincy, Andrew, Henry and Dan for part
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran around upper Millcreek with Roo and Amiee. Roo was on his best behavior.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy 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 |
| Millcreek loop with Nate and Daniel, then to the park with Roo
|
| | 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 |
| Tanner Park loop with Daniel
|
| | 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 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 |
| Run with Josh
|
| | Race: |
Top of Utah Half Marathon (13.109 Miles) 01:07:58, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 13.11 | 0.00 | 0.00 | 0.00 | 20.61 |
| I am happy with the race. A course PR by 5 seconds and almost the exact same split times as 2014. I ended up by myself in 3rd place, behind Ben and Riley, from miles 3 until 6 when Bryant caught up and easily passed. He always runs a smart race. He continued on to catch Ben and finished in 2nd. I still felt good at the point and kept my splits in the 5:1xs. At mile 11 I heard footsteps again and thought it was Jason Holt but was pleasantly surprised to see Nate Krah who was right on my tail. We went back and forth for the rest of the race and he out kicked me with .1 left in the race. Fortunately it only cost me $25 :) It was fun to run head to head with him considering that many of our training miles have been run together lately. Congrats to Ben, Bryant and Riley for finsihing a strong 3,2,1.
SPLITS: 5:02,5:12,5:08,5:10,4:58,4:57,4:58,5:06,5:16,5:14,5:19,5:35,5:13,5:09
|
| Nike LunaRacer +3 Miles: 20.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| recovering run on the pipeline with Nate and Josh
|
| | 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 with Roo
|
| | 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 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 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 |
| |
| Nike Pegasus 33 Miles: 12.00 |
|
| | 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 |
| Liberty Park with Josh, Adam and Nate
|
| | 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 |
| Hiking/running with Amiee and Roo near Lander, WY
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran up and down Sinks Canyon Road (+2,600 ft). Good trading run for STG. Averaged 6:26
| |
| | 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 out and back on a random dirt road outside Lander, WY. I do know I ran at least 2 miles on the Oregon Trail.
| |
| | 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 Sugar House and Millcreek with Nate and Pete. Then to the park with Roo.
|
| | 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 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 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 5.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| This is a run I have thought would be useful for STG prep. I decided to give it a go today. I started about 2.5 miles from the top of Emigration Canyon, ran to the top, ran down the back side then ran to the top of Big Mountain. About +2,533 ft up and down with the 4 miles leading up to Big Mountain accounting for more than half of it.
PM: 1.5 miles back home from the Utah/BYU game! UTES, Win, Again!
| |
| | 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 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 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 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 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 |
| neighborhood with Nate
|
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 9.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Drove down to Orem with Nate for the standard pre-STG tune up and down Provo Canyon with Matt, Mike and a few others. This year we mixed it up and did 3x3 miles at around marathon effort. One interval included miles 4 to 7 and on the way up and the other intervals were on the way down from miles 9 to 12 and 13 to 17. Felt good enough.
|
| | 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 Nate and Andrew from HHS through Millcreek and Holladay
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| |
| | 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 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 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 intervals becasue my achilles is a bit sore. Hopefully won't be an issue for STG.
| |
|
| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles up and down Logan Canyon.
|
| | 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 |
| |
| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| pre race day treadmill run
| |
|
| | Race: |
St. George Marathon (26.219 Miles) 02:21:45, Place overall: 5, Place in age division: 2 | | 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 really should have written this closer to the race because now I have little motivation to recap the results in detail. I have to hand it to Riley and Bryant for going after it and both running 2:16s. Also good to see Kotter get his first sub 2:20, Metler running another 2:19 and Ben getting a big PR.
My race was a mixed bag. On the one hand I am happy to finish 5th amongst a stacked field but on the other hand I felt like I had a decent chance at sub 2:20. I ran the first 7 miles with the leaders (Riley, Bryant, Kotter, Hawks and Metler) who but all Hawks beat me in the end. So considering they all beat me handily (minus Hawks who back off with a calf problem) it obviously it doens't appear wise that started out that fast. I would estimate that may have cost me at most 1 minute. I did let them go when they charged up Veyo then I was in no man's land for the rest of the race. I went though the half feeling good about my time (1:11:07) because a 2:08 negative split didn't seem out of the question. I held onto the pace through 21 or so then I just didn't have the legs to finish fast. Minus the first year I race this race in 2009 I have never run over a 3 minute PR which I think is how you need to run this race to get a fast time. Patience isn't my virtue :)
5:26,5:26,5:05,5:07,5:11,4:58,4:59,5:53,5:52,5:33,5:52,5:35,5:20 = 1:11:07
5:22,5:08,5:04,5:16,5:12,5:35,5:20,5:05,5:27,5:20,5:26,5:34,5:46 = 1:10:38
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hike with Roo and Amiee in Kinarra Canyon near Cedar City. Very cool!
|
| | 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 |
| 6.5 painful miles with Nate
|
| | 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 more painful miles with Nate
|
| | 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 |
| 15 miles around the U from HHS with Kotter. Amazingly we both agree on something...Trump shouldn't be our President.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road my road bike for the 2nd time of the year! Sad. Went up Millcreek which was amazingly colorful but also very cold and icy. I had to take it slow on the way down and fortunatley didn't crash. Definitely felt like fall.
| |
|
| | 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 |
| run with Roo
|
| | 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 |
| SHP loop with Nate, Daniel, Pete and Adam
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| |
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Ran with Jon and Daniel around Millcreek and Holladay
|
| | 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 |
| Roo, Noah, Quincy and Murray on the BST
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with Roo and Josh in the freezing rain
|
| | 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 |
| |
| | 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 |
| |
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| A first today. Jordan River Parrkway form work with Bryant.
|
| | 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 miles on the BST with Andrew, Daniel and Roo
|
| | 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 |
| Ran the trails behind the capital with Andrew and Roo
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| First ever JARF run (Josh, Amiee, Roo and Fritz)
|
| | 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 |
| SHP with Roo and Andrew
|
| | 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 |
| SHP with Adam
|
| | 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 |
| Loops of SHP and LP and back up 9th south
|
| | 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 |
| Tumalo Falls near Bend, OR!
http://static1.squarespace.com/static/515f82d7e4b0e13a2585470b/t/51fbeea3e4b02373879f5fe9/1375465134607/tumalofalls?format=1000w
|
| | 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 |
| Deshutes River Trail with Roo.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| Ran with Roo and Amiee on the trails around Bend, OR. Probably the best trail running terrain I have ever run. Hero dirt is everywhere. Roo also loved it and made sure to run through ever puddle. Afterwards we got breakfast then drove 10 hous straight back to SLC in terrential rain and wind.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Casual run with Roo and Adam then to the park for fetch
|
| | 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 |
| Tanner Park loop
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on BST with Roo
|
| | 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 from work to the north on the JRP with Bryant
|
| | 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 |
| Jeremy Ranch Road with Andrew and Daniel
|
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | 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 |
| |
| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| run that resembled a tempo. last 9 miles at around 5:50 pace.
|
| | 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 |
| |
| | 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 |
| |
| | 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 miles with Adam on the BST and golf course
|
| | 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 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 with Roo in the rain on the golf course. he loves the golf course.
|
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Wire with Amiee and Roo in the snow!
|
| | 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 |
| |
| | 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 |
| City Creek loop with Jon from HHS. 2 mile warm up then 13 tempo and just under 6 min pace. Jon is a jerk.
|
| | 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 |
| BST with Andrew and Anthony
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| SHP loop with Roo and Adam then to the park for fetch
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| golf course with Roo
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| snowy golf course run with Roo. Roo chased off a fox.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| | 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 |
| Emigration up and down fom the zoo with Jon
|
| | 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 Roo on the BST and golf course
|
| | 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 |
| Sugar House Park loop with Adam and Roo
|
| | 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 |
| Golf course loop with Roo
|
| | 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 |
| UofU loop
|
| | 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 |
| Golf course with Roo, no fox
|
| | 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 |
| |
| | 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 |
| Cold and rainy morning run with Andrew, Jon and Anthony up and down Emigration Canyon.
|
| | 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 |
| Out and back in Lava
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran with Noah and Murray through the U then to the park with Roo
|
| | 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 |
| |
| | 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 |
| Run with Roo and Adam on the golf course
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| easy trail run with Collin and the dogs then ran over to the park
|
| | 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 |
| golf course with Roo and another wild fox chase
|
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 4.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tromp through the snow on the BST with Amiee and Roo. Merry Christmas!
| |
| | 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 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 |
| |
| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| |
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2608.96 | 174.66 | 11.61 | 0.00 | 345.67 | 3140.90 |
|
| Nike Pegasus 31 Light Blue Miles: 326.10 | Altra Lone Peak 2.5 Miles: 62.25 | Bike Miles: 540.00 | Stairmaster Miles: 296.25 | Nike LunarLaunch Miles: 74.75 | Treadmill Miles: 25.75 | Rowing Machine Miles: 13.25 | Saucony Kinvara 2 Grey Miles: 14.50 | Elliptical Miles: 15.50 | New Balance 890v4 Miles: 41.25 | Saucony Kinvara 2 Blue Miles: 6.50 | New Balance 1400v2 Miles: 10.50 | Salomon SpeedCross III Miles: 77.50 | Nike LunaRacer +3 Miles: 33.50 | Nike LunaRacer V3 Camo Miles: 26.20 | Swimming Miles: 0.67 | Nike Pegasus 33 Miles: 12.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|