| Location: Salt Lake City,UT,USA Member Since: Jun 23, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon
St. Louis Marathon (2008) - 3:46:23
St. George Marathon (2009) - 3:30:16
St. George Marathon (2011) - 3:23:52
DesNews Marathon (2012) - 3:29:03
St. George Marathon (2012) - 3:03:43
St. George Marathon (2013) - 2:54:52
St. George Marathon (2014) - 2:51:48
Boston Marathon (2015) - 3:15:43
St. George Marathon (2016) - 2:57:36
Half Marathon
Utah Valley Half (2012) - 1:28:45
St. George Half (2013) - 1:25:45
Hurricane Half (2013) - 1:28:56
Timpanogos Half (2013) - 1:23:22
Utah Valley Half (2014) - 1:23:07
DesNews Half (2014) - 1:23:28 Short-Term Running Goals: 2:45 marathon 1:20 half marathon Personal: Married, 3 boys. Work as an anesthesiologist. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1484.05 | 357.25 | 0.00 | 0.00 | 0.00 | 1841.30 |
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| Blue Nike Lunaracer Miles: 296.70 | Saucony Progrid Mirage 2 Miles: 582.50 | Blue Nike Flyknit One+ Miles: 180.50 | Orange Nike Flyknit Trainer Miles: 390.00 | Green Brooks Pure Connect 2 Miles: 7.00 |
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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 |
| 8 miles @ 7:01 pace |
| Blue Nike Lunaracer Miles: 8.00 |
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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 |
| 8 miles @ 7:30 pace on TM, weightlifting |
| | 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 @ 7:30 on TM | |
| | 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 |
| 13.1 miles at 7:15 pace |
| | 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 |
| Starting running on TM and had gone about 1 mile when I got called into work, ended up doing 1 hour on bike at home later that night |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles @ 7:30, 1 mile @ 6:30, then some weightlifting. |
| | 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 |
| 7 miles @ 7:30 pace, 1 mile @ 7:00, weightlifting |
| | 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 on TM @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 | 0.00 | 0.00 |
| 1 hour on bike at home |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles @ 7:30, 1 mile @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 mile @ 8:00, 3 miles @ 7:30, 1 mile @ 6:30 |
| Blue Nike Lunaracer Miles: 5.00 |
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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 |
| 45 minutes on bike at home |
| | 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 @ 7:30 pace |
| | Race: |
St. George Half Marathon (13.1 Miles) 01:25:45, Place overall: 31, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| First race of the year and overall I was happy with the results. It was pretty cold in the morning and I stayed warm in the car until about 10 minutes until the race started. Hit the bathroom and got to the starting line. My feet were numb for about a mile and my hands until about mile 4 or 5. Goal was to try and run with the 1:25 pace group which was about 6:30 pace. Stayed with that pace until between mile 10 and 11 when I slowed a little. Ended up finishing 1:25:45 for 6:32 pace. Pleased with how it went and hopefully a start to a good year. Splits- 1-6:35 2-6:37 3-6:36 4-6:29 5-6:40 6-6:51 7-6:45 8-6:18 9-6:19 10-6:31 11-6:52 12-6:31 13-6:24 |
| Blue Nike Lunaracer Miles: 13.10 |
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| | 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 |
| Weightlifting and 6 miles on the elliptical |
| | 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 |
| 1 mile @ 8:00, 1 mile @ 7:00. 6 - 0.5 mile intervals @ 6:00 with 0.5 mile @ 7:30 in between. Total of 8 miles in 55:30. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour on the bike at home |
| | 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 |
| 1 mile on elliptical, 4 miles on stair master and weightlifting |
| | 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 TM @ 7:30 |
| | 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 |
| 3 miles @ 7:30, 3 miles @ 7:00, 1 mile @ 6:30, 1 mile @ 6:00 then some weight lifting. |
| | 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 |
| 1 hour on the bike |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| | 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, no watch |
| Saucony Progrid Mirage 2 Miles: 6.00 |
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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 |
| 1.5 hours on the bike at home |
| | 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 |
| 6 miles @ 7:30 and 2 miles @ 7:00 |
| | 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 |
| 6 miles on the elliptical and weightlifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 2.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 half mile intervals at 6:00 for a total of 2.5 miles and 7:30 for the remaining 3.5 miles |
| | 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 |
| 1 mile elliptical, weightlifitng and 4 miles stair stepper. |
| | 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 |
| 4 miles @ 7:30, 2 miles @ 7:00, 2 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 2.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Half mile intervals @ 6:00 for a total of 2.5 miles and remaining 3.5 miles @ 7:30 |
| | 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 @ 7:30 |
| | 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, no watch |
| Saucony Progrid Mirage 2 Miles: 8.00 |
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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 |
| Elliptical 1 mile, weightlifting, 20 minutes cycling and 800 m swim |
| | 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 |
| 5 miles @ 7:30, 1 mile @ 7:00, 2 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 mile elliptical, weightlifting, 30 minutes on spin bike, 2 miles @ 7:00, 1 mile @ 6:00 |
| | 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 @ 7:30, weightlifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 2 miles @ 7:30, 1 mile @ 6:30, 750 m swimming |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes on spin bike and 750 m in pool |
| | 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 |
| 6 miles @ 7:30, 1 mile @ 6:30, 1 mile @ 6:00, weightlifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 45 minute on the bike, 2 miles @ 7:00, 1 mile @ 6:00 |
| | 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 |
| Weightlifting, 6 miles @ 7:30, 750 m swimming |
| | 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, 7:12 pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 40 minutes on bike, 3 miles @ 7:00 |
| | 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 |
| 6 miles @ 7:30, 750 m in the pool |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 40 minutes on bike, 2 miles @ 7:00 and 1 mile @ 6:00 |
| | 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 |
| 750 m swim |
| | 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, watch died at mile 4, was about 7:15 pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 40 minutes on bike, 2 miles @ 7:00, 1 mile @ 6:00 |
| | 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 |
| 5 miles @ 7:30, 1 mile @ 6:30, 1 mile @ 6:00, 750m swim |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, about 7:00 pace |
| Saucony Progrid Mirage 2 Miles: 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 | 0.00 | 0.00 |
| 1 hr 10 min on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 mile run around Holladay, 7:15 pace |
| Saucony Progrid Mirage 2 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 40 min bike, 1 mile @7:00, 1 mile @ 6:30, 1 mile @ 6:00 |
| | 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 |
| 6 miles @ 7:30, 750 m swim |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 miles @ 7:30, 5 miles @ 7:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 40 minutes on bike, 2 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile, Weightlifting, 750 m swim |
| | 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 |
| 8 miles @ 7:30, 3 miles @ 6:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 40 minutes on bike, 1 mile @ 7:00, mile @ 6:30, mile @ 6:00 |
| | 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 |
| 6 miles @ 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 13 miles on bike (18.5 mph), 3 mile @ 6:40 |
| Saucony Progrid Mirage 2 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 |
| 8 miles about 7:10 pace |
| Saucony Progrid Mirage 2 Miles: 8.00 |
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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 |
| 1mile warmup, 750 m swim |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 3.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles around Holladay, last 3 miles at marathon pace, 6:30, average pace of 7:03 |
| Saucony Progrid Mirage 2 Miles: 13.10 |
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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 |
| 45 minutes on bike |
| | 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 |
| 4 miles pushing my son in stroller at 9:00 pace, 6.5 miles @ 7:17. |
| Saucony Progrid Mirage 2 Miles: 10.50 |
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| | 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 |
| 12.5 miles biking @ 18 mph, 6 miles @ 7:21 pace |
| Saucony Progrid Mirage 2 Miles: 6.00 |
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| | 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 |
| 0.5 mile warmup, weightlifting, 4 miles @ 7:30, 2 miles @ 6:30 |
| | 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 @ 7:35 pace |
| Saucony Progrid Mirage 2 Miles: 8.00 |
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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 |
| 4 miles @ 7:30, 1 mile @ 7:00, 2 miles @ 6:30, 750 m swim in 14:05 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 30 minutes on bike, 3 miles @ 7:00, 1 mile @ 6:00 |
| | 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 |
| 60 minutes on bike |
| | 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 at 7:08 pace |
| Saucony Progrid Mirage 2 Miles: 8.00 |
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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 |
| 14 miles around Holladay, about 7:10 pace |
| Blue Nike Lunaracer 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 |
| 60 minutes on bike |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| | 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 ~7:30 pace |
| Saucony Progrid Mirage 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| 9.3 miles ~7:15 |
| Saucony Progrid Mirage 2 Miles: 9.30 |
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| | 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, ~7:15 pace |
| Saucony Progrid Mirage 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total @ 7:15 pace, two 1/2 mile pickups @ ~6:15 |
| Blue Nike Lunaracer Miles: 6.00 |
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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 |
| 4 miles about 7:30 pace |
| Saucony Progrid Mirage 2 Miles: 4.00 |
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| | Race: |
Hurricane Half Marathon (13.1 Miles) 01:28:56, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Overall I was happy with the race. Overall, a more difficult course than previous races I have run in the past. There is an overall elevation gain for the race with a big hill coming out of sand hollow around mile 6. Faded a little toward end of the race, but not too bad. My training had been a little less than I wanted because I had my anesthesia boards last week and had been spending most of my time studying for those. Then we went on vacation for 5 days after my test, so fewer miles than wanted. Unfortunately I had to stop at mile 10 to use restroom, GI issues. It was the first time I have had to do that in a race and probably cost my about a minute or so. Here are my splits: 1- 6:32 2- 6:44 3- 6:53 4- 6:43 5- 6:57 6- 8:03 - majority of this mile is hill out of sand hollow 7- 6:36 8- 6:41 9- 6:40 10- 7:31 - bathroom break 11- 6:35 12- 6:29 13- 6:33 Overall pace of 6:47 |
| Blue Nike Lunaracer 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 |
| 12 mile bike ride |
| | 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 @ 7:30, 750 m swim |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 750m swim - 14:30 12.5 mile bike - 39:15 - 18.8 mph 3.1 mile run - 20:15 - 6:31 pace |
| Saucony Progrid Mirage 2 Miles: 3.10 |
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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 |
| 19 mile bike ride 2 miles @ 7:03 |
| Saucony Progrid Mirage 2 Miles: 2.00 |
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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 |
| 8 miles @ 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 16 miles on bike 3 miles running pushing son in stroller ~8:30 pace |
| Saucony Progrid Mirage 2 Miles: 3.00 |
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| | 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 |
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4 miles @ 7:30, 1 mile @ 7:00 750m swim
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 40 min on bike 2 miles @ 7:30, 1 mile @ 7:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
30 min on bike 500m swim |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 750m swim 12.5 mile bike ride 3 mile run, 1st mile 6:12 pace, overall pace of 7:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Alumni Tourney Basketball Game |
| | 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 |
| Basketball Game 30 minutes on bike |
| | 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 mile @ 7:30 500m swim Basketball game: Was running down the court in my game and felt a pop in the back of my left leg and leg was difficult to walk on after. Looks like I pulled my hamstring, not a good thing. |
| | 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 |
| 60 minutes on bike |
| | 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 |
| 1 hr 20 minutes on bike |
| | 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 on elliptical |
| | 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 |
| 1 hr on bike |
| | 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 |
| 1 hr 15 min on bike |
| | 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 on elliptical, hamstring starting to feel a little better. |
| | 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 |
| 1 hr on the bike, going to see a physical therapist tomorrow about my hamstring. |
| | 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 |
| 1 hr on bike. Saw PT today about my hamstring. Seemed like it was helpful. Hopefully, this will help to get it better and back to running. |
| | 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 |
| 10 min on bike for warm-up 3 miles on treadmill. First time running since I hurt my hamstring. Ran at 6% incline because PT said this would cause less strain on my hamstring. Ran at 6 mph, which according to their chart is like 8:00 pace with no incline. Felt alright, not great. We'll see how it feels tomorrow. 1 mile cooling down on the elliptical. |
| Saucony Progrid Mirage 2 Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the elliptical, 15 min on bike and some PT on hamstring |
| | 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 bike |
| | 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 bike, hamstring PT |
| | 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 |
| 15 minute on bike for warmup 40 min on treadmill at 6% grade - hamstring felt much better today than last week, so I am feeling good about that and hopefully it will continue to improve |
| Saucony Progrid Mirage 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran a total of 60 min on TM. Did 1st 30 min at 6% incline and 2nd 30 min at 4% incline. Overall, the hamstring felt good. It didn't bother me, during the run. Hopefully, that is a good sign and I will be able to get back to more regular running. |
| Saucony Progrid Mirage 2 Miles: 7.00 |
|
| | 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 |
| 4 miles at 6% incline on TM 4 miles on elliptical Hamstring felt pretty good after run yesterday. |
| Saucony Progrid Mirage 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1hr on bike |
| | 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 |
| 5 miles on TM, 6% grade |
| Saucony Progrid Mirage 2 Miles: 5.00 |
|
| | 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 |
| 6 miles on TM at 2% and 3% grade |
| Saucony Progrid Mirage 2 Miles: 6.00 |
|
| | 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 |
| 9 miles on TM at 4%, 2% and 0% incline |
| Saucony Progrid Mirage 2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay, 7:11 pace. First time running on the road since I hurt my hamstring. Felt ok during the run, maybe tightening up a little afterwards. |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 5 miles, 7:29 pace in 95 degree weather, way too hot. |
| Saucony Progrid Mirage 2 Miles: 5.00 |
| |
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles @ 7:30, 1 mile @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 6.00 |
|
| | 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 |
| 5 miles @ 7:35 pace |
| Saucony Progrid Mirage 2 Miles: 5.00 |
|
| | 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 miles @ 7:21 pace |
| Saucony Progrid Mirage 2 Miles: 13.00 |
|
| | 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 |
| 5 miles @ 8:00 |
| Saucony Progrid Mirage 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay, 7:16 pace with a couple of miles at marathon pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 4 miles @ 8:00, 2 miles @ 7:30 PT session |
| Saucony Progrid Mirage 2 Miles: 6.00 |
|
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 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 |
| 6 miles @ 7:30, 2 miles @ 7:00 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
|
| | 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 |
| 10 miles @ 7:30 pace, 5 miles @ 7:00 |
| Saucony Progrid Mirage 2 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 5 miles @ 6:00 with 0.25 mile jog between, 1 mile cool down |
| Saucony Progrid Mirage 2 Miles: 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 |
| 10 miles around Holladay, 7:25 pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 5 miles, 7:45 pace |
| Saucony Progrid Mirage 2 Miles: 5.00 |
|
| | 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 up to my parent's house, 7:31 pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 7.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran 7 miles up Emigration Canyon, average pace of 8:25 up the canyon. Then, 7 miles at marathon pace down the canyon, 6:27, 6:29, 6:25, 6:40, 6:31, 6:49, 6:28. Cooled down with 4 more miles. Average pace for the run was 7:33. |
| Saucony Progrid Mirage 2 Miles: 18.00 |
|
| | 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 @ 7:30 pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm-up to track. Track workout, 6 x 800m (2:48, 2:50, 2:51, 2:55, 2:58, 2:52) with 400m jog/walk in between. 4 x 400m (all between 1:20-1:25). 2 mile cool down back home. |
| | 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 @ 7:30 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
|
| | 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 |
| 4 easy miles, 7:55 pace |
| Blue Nike Flyknit One+ Miles: 4.00 |
|
| | 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 |
| 20 mile run, 5 miles @ marathon pace. Overall pace of 7:20. |
| Blue Nike Flyknit One+ Miles: 20.00 |
|
| | 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 |
| 4 easy miles, 7:45 pace |
| Saucony Progrid Mirage 2 Miles: 4.00 |
|
| | 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 |
| 6 miles, ~7:40 pace |
| Blue Nike Flyknit One+ Miles: 6.00 |
|
| | 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 |
| 1 mile @ 8:00, 5 miles @ 7:30, 1 mile @ 7:00, 1 mile @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 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 |
| AM - 6 miles @ 7:31 pace PM - 4 miles @ 7:47 pace |
| Blue Nike Flyknit One+ Miles: 10.00 |
|
| | 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 |
| 6 miles @ 7:33 pace |
| Blue Nike Flyknit One+ Miles: 6.00 |
|
| | 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 |
| 20 mile run. Started at sunnyside and ran 8 miles up emigration, about 8:30 pace up. 5 mile pick-up down the canyon (6:35, 6:22, 6:24, 6:21, 6:22). Finished up last 7 miles at about 7:45 pace. Struggled a little at the end. Overall pace of 7:49. |
| Blue Nike Flyknit One+ Miles: 20.00 |
|
| | 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 |
| 2 miles on TM @ 8:00, leg started to tighten up a little so I did 3 more miles on elliptical |
| Saucony Progrid Mirage 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles @ 7:30, 1 mile @ 6:30, 1 mile @ 6:00 |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 9 miles @ 7:30, 1 mile @ 6:00 |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 9 miles @ 7:30, 2 - 0.5 mile pick ups at 6:00 pace |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 5 miles easy @ 8:21 pace |
| Orange Nike Flyknit Trainer Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 mile shakeout with a couple short pick ups |
| Blue Nike Flyknit One+ Miles: 1.50 |
|
| | Race: |
Timpanogos Half Marathon (13.1 Miles) 01:23:22, Place overall: 14, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Overall, it was a good race for me. I was hoping to run sub 1:25 today and I accomplished that goal. Got up at 3:45 and headed down to Utah County. Got up to the starting line around 5:15 or so after the bus ride. Just before the start of the race, met Josh E and James, runmehappy, from the blog. James wanted to run about the same time I did and Josh was going to pace him down the canyon before picking up the pace a little bit in the valley. They were nice enough to let me tag along with them and it was fun to have someone the run with down the canyon. They were planning on running around 6:10 pace down the canyon, a little faster than I had planned to but I figured it would be worth it to run a little faster to have someone to run with. Race started and it was pretty quick down the canyon, but I felt pretty good down. Even threw in a couple of sub-6:00 miles, which was faster than I had done in a race. My shoelace did come undone about mile 1, so I had to stop and tie it which was more annoying than anything. Got out of the canyon at about average pace of 6:06, much faster than I had planned but I felt good so I was happy. Once in the valley it got a little tougher and pace slowed down. The small rolling hills through the golf course were harder than expect. Faded a little towards the end and finished up at 1:23:22. This was a PR, obviously aided, for me so I was happy with the race. Ran 3 cool down miles afterwards and waited through the long awards ceremony. It was good to meet some guys from the blog hanging around after the race. Splits 1- 6:02 2- 6:15 3- 6:17 4- 6:11 5- 5:55 6- 6:00 7- 5:59 8- 6:11 9- 6:51 10- 6:37 11- 6:43 12- 6:46 13- 6:52 .1- 0:37 |
| Blue Nike Flyknit One+ Miles: 16.10 |
| |
| | 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 easy miles around Holladay. Fairly sore today so took it nice and slow. Pushed my son in stroller for about 3 miles, average pace of only about 8:45. |
| Orange Nike Flyknit Trainer Miles: 13.00 |
|
| | 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 |
| Worked up in Park City today, so decided to take my stuff up their to run. Still sore today so I took it nice and easy again. Route was fairly hilly and going downhill was not very fun. 10 miles @ 8:18 pace. |
| Orange Nike Flyknit Trainer Miles: 10.00 |
|
| | 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 |
| 4 miles around Holladay late, no watch, easy pace. |
| Orange Nike Flyknit Trainer Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Long run today. Probably wasn't ready for it yet after the half marathon on Saturday, but I will be real busy the next few days and not sure when I would have time for a long run. So I decided to give it a try. Started out ok, but struggled mightily the last few miles. I guess that is not unexpected. Anyways ran around Holladay and averaged about 8:15 pace or so. |
| Blue Nike Lunaracer Miles: 19.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile @ 8:00, 6 miles @ 7:30, 1 mile @ 7:00 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles @ 7:30, 2 miles @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles @ 7:30, 1 mile @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles @ 7:30, 2 miles @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 6 miles @ 7:30, 1 mile @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 7.00 |
|
| | 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 |
| Stayed in St. George last night on our way down to Newport Beach for vacation. Ran 5 easy miles before hitting the road. 7:35 pace |
| Orange Nike Flyknit Trainer Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 3.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Down in Newport Beach on vacation with the family. Did my long run on the boardwalk down Newport and Huntington Beach. Fun running along the beach. Happy with the run and felt pretty good. Finished with average pace of 7:22. |
| Orange Nike Flyknit Trainer Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 3.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in the morning at Newport. Great weather for running. Did 3 miles @ ~7:30 then 3 miles @ ~6:30. Then ran with my wife for 3 miles, ~9:00 pace. Finished with last 4 miles @ ~7:40 pace. |
| Orange Nike Flyknit Trainer Miles: 13.00 |
|
| | 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 |
| 11 miles from Newport to Huntington Beach and back, 7:37 pace |
| Orange Nike Flyknit Trainer Miles: 11.00 |
|
| | 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 easy miles around Newport. Watch died halfway through run, but would guess about 7:45 pace |
| Orange Nike Flyknit Trainer Miles: 10.00 |
|
| | 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 |
| 7 miles @ 7:30, 1 mile @ 6:30, 2 miles @ 6:00 |
| Saucony Progrid Mirage 2 Miles: 10.00 |
|
| | 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 |
| 12 miles, 7:39 pace for the run overall |
| Blue Nike Lunaracer Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 miles, 7:37 pace PM - 4 miles total, 1 mile @ 8:00, 1 mile @ 7:30, 1 mile @ 7:00, 1 mile @ 6:30 |
| Blue Nike Lunaracer Miles: 6.00 | Saucony Progrid Mirage 2 Miles: 4.00 |
|
| | 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 |
| 6 miles @ 7:30, 2 miles @ 6:30 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 7.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run today. Did 20 miles total. Ran up emigration canyon. Took it pretty easy up the canyon as I have been sick the past few days. Picked up the pace coming down the canyon for 7 miles with a few miles at marathon pace. Nice and easy for the last few miles. Overall 8:15 pace |
| Orange Nike Flyknit Trainer Miles: 20.00 |
|
| | 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 |
| 10 miles around Holladay, last mile at marathon pace. Average pace of 7:23, last mile at 6:31. |
| Blue Nike Lunaracer Miles: 10.00 |
|
| | 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 |
| 6 miles before work, 7:30 pace |
| Blue Nike Lunaracer Miles: 6.00 |
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| | 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 |
| AM - 6 miles around Holladay, 7:21 pace
PM - 6 miles around Holladay again, different route though, 7:15 pace
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| Blue Nike Lunaracer Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 4.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm up @ 7:30, 5 - 1/2 mile intervals @ 6:00 with 1/2 mile @ 7:30 in between, 1 mile @ 7:30 and last 2 miles @ 6:30, 10 miles total
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| Saucony Progrid Mirage 2 Miles: 10.00 |
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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 | 0.00 | 7.00 |
| 6 miles @ 7:30, 1 mile @ 6:30
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| Saucony Progrid Mirage 2 Miles: 7.00 |
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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 |
| Met up with james (runmehappy) and did 18 miles around Holladay. Good early morning run. Added 2 miles on at the end to get to 20. 7:53 pace
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| Orange Nike Flyknit Trainer Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total...2 miles @ 8:00, 4 miles @ 7:30, 2 miles @ 7:00
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| Saucony Progrid Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles @ 7:30, 2 miles @ 6:30
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| Saucony Progrid Mirage 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 12.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Treadmill workout
1 mile warm-up @ 8:00
6 miles @ 6:18
1 mile @ 8:30
6 miles @ 6:18
1 mile cool down @ 8:00
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| Saucony Progrid Mirage 2 Miles: 15.00 |
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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 |
| Worked late and didn't get to run until 9:00 pm. 8 miles on treadmill @ 7:30 |
| Saucony Progrid Mirage 2 Miles: 8.00 |
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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 |
| 10 miles @ 7:30
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| Saucony Progrid Mirage 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 8.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run today. Started 2 miles above Little Mountain. Ran up Little Mountain and down Emigration Canyon back home. A couple of warm up miles before hitting little mountain and then ran about 7 marathon pace miles down Emigration Canyon, 6:30. Took it easier the rest o the way home. Finished with 7:12 pace. Felt pretty good overall.
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| Orange Nike Flyknit Trainer Miles: 22.00 |
| |
| | 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 6 miles, 8:00 pace
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| Saucony Progrid Mirage 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 miles @ 7:30 then 1 mile @ 6:00, did this set 4 times for a total of 12 miles
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| Saucony Progrid Mirage 2 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 |
| 10 miles before work around Holladay, 7:33 pace |
| Orange Nike Flyknit Trainer Miles: 10.00 |
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| | 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 |
| Woke up a little late, so a little shorter run. Raining the whole time, but not too bad. 5 miles @ 7:33 pace. |
| Orange Nike Flyknit Trainer Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 5.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Last real long run before SGM. Did the same run that I did last week, up Little Mountain and down Emigration Canyon to my house. Did 5 mile pick up at marathon pace or faster down Emigration (6:26, 6:23, 6:38, 6:10, 6:12). Finished up the run with an average of 7:04. I did this run faster than last week and definitely felt better this week. So, hopefully that is a good sign for SGM.
As I was coming down Emigration Canyon and just about to the bottom of the canyon, I am almost positive I saw a mountain lion. I was about 0.5 mile from Hogle Zoo and there is a cement barrier on the south side of the road. As I approached the barrier, I say something sitting on it. It looked like a cat, only it was big. I immediately stopped running. It jumped off and went down the hillside. Then I saw two of them together, it looked like a mom and her cub. Luckily they ran off with no issue. I tried to get some pics, but wasn't able to get anything good.
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| Orange Nike Flyknit Trainer Miles: 22.00 |
| |
| | 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 |
| 6 easy recovery miles, 8:05
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| Blue Nike Lunaracer Miles: 6.00 |
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| | 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 |
| Warm up of 1 mile, then ran about the last 7.5 miles of the Big Cottonwood Marathon with james (runmehappy). He ran a great race and finished with a sub 3:00 time. It was fun to be on the course for a few miles. Finished up with 2.5 miles on the track with some 400m pick ups to get to a total of 11 miles.
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| Orange Nike Flyknit Trainer Miles: 11.00 |
| |
| | 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 mile run around Holladay. Did 5 pick-up to finish the run, averaged 6:06 pace for that. Averaged 7:25 pace for the run.
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| Blue Nike Lunaracer Miles: 10.00 |
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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 |
| 1 mile @ 8:00, 5 miles @ 7:30, 2 miles @ 6:30
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| Saucony Progrid Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles around Holladay. 4 miles at about 7:30 pace, 3 pick up miles at around MP (6:45, 6:36, 6:26). Last 2 miles @ 7:30 or so. Average pace of 7:15
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| Orange Nike Flyknit Trainer Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in Park City after work, 7:47 pace.
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| Orange Nike Flyknit Trainer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Last longish run before St. George. Did a total of 15 miles. Warmed up for 6 miles. Did 4 miles at MP (6:37, 6:29, 6:35, 6:41). Picked it up for 1 more mile in 5:50. Cooled down the last few miles to get to 15. Average pace of 7:11 for the run. |
| Blue Nike Flyknit One+ Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay. Â 2 MP miles (6:19, 6:30). Â Average pace of 7:27.
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| Orange Nike Flyknit Trainer Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay. Â 2 MP miles at the end (6:12, 6:28) Â Average pace of 7:07
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| Blue Nike Lunaracer Miles: 6.00 |
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| | 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 |
| 5 miles on TM. Worked late and didn't get to gym until 9. 5 miles @ 7:30. Not a great run tonight, felt sluggish. Also, found out I didn't get into Boston next year. I was 21 seconds to slow. The cut off was 1:38 under qualifying time and I was 1:17 under. I am disappointed because I was looking forward to running it. |
| Saucony Progrid Mirage 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total. 2 miles @ MP (6:28, 6:20). Average of 7:10 for the run. Felt much better than yesterday.
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| Orange Nike Flyknit Trainer Miles: 6.00 |
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| | 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 |
| I decided to run this morning on the TM because I have been dealing with a cold the past few days. I took yesterday off from running because of it. I wanted to stay out of the cold this morning, so hit the gym. Did a total of 11 miles.
1 mile @ 8:00
1 mile @ 7:40
3 miles @ 7:30
3 miles @ 6:30, Marathon Pace
3 miles @ 7:30
Average pace of 7:17
Actually felt decent during the run considering I have been dealing with the cold.
|
| Orange Nike Flyknit Trainer Miles: 11.00 |
|
| | 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 |
| 7 miles around Holladay, 1 mile @ MP (6:17). Average pace for run of 7:36
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| Blue Nike Flyknit One+ Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay, 1 mile at MP (6:43). Average pace of 7:40 |
| Blue Nike Lunaracer Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.75 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 3 - 0.25 mile pick ups at MP, 7:48 pace for the run.
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| Orange Nike Flyknit Trainer Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, headed down to St. George
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| 2.1 easy miles, 3 short pick ups.....ready to roll tomorrow |
| Blue Nike Flyknit One+ Miles: 2.10 |
|
| | Race: |
St. George Marathon (26.2 Miles) 02:54:52, Place overall: 122, Place in age division: 20 | | 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 |
| Going into to the race my goal was to run sub 3:00. I ran 3:03 last year and wanted to improve on that. I felt my training was improved from last year coming into the race, but you never know come race day. I thought if I ran a great race, I could maybe get down into the low 2:50's. So, overall I am very happy with the race. Conditions were good for a fast day. Got up to the start about 6:00 am, hit the bathroom and got ready to go. Miles 1-7 - I felt good through these miles. Had to force myself to slow down a couple of times so that I kept these miles nice and relaxed making sure I didn't take it out too hard early. Hit Veyo Hill with an average pace of 6:30. This was just about where I wanted to be at this point, maybe a little quicker than I thought. Miles 8-13 - Felt decent going up Veyo and the gradual incline miles. Still tried to keep it nice and easy through these miles, not pushing myself too much to feel good for the back half of the marathon. Hit the halfway point in 1:28:04, average pace of 6:43. Once again, I was hoping to be at an average pace here between 6:40 - 6:45, so feeling pretty good at this point. Miles 14-20 - Had some good downhill miles here and made up a little time through these miles. Got down to an average pace of 6:40. Was hoping to make up more time through these miles, but just didn't have it too push it much more. Felt like I would crash later in the race if I pushed it to hard. Miles 21- 26.2 - Continued to maintain about a 6:40 pace through these miles. Started to really feel it between miles 23 and 24. Just keep going and managed to run the last to miles in 6:40's. Finished in 2:54:52 with 6:40 average. Like I said, overall very happy to run sub 2:55. Would have liked to finish a little stronger, but no complaints. Ran second half in 1:26:48, so happy with a negative split. PR by a little over 8 minutes. Congrats to Fritz, Josh E and everyone else from the blog on their great races. 1- 6:42 2- 6:57 3- 6:30 4- 6:21 5- 6:34 6- 6:15 7- 6:17 8- 7:12 9- 7:01 10- 6:54 11- 7:05 12- 6:43 13- 6:42 14- 6:34 15- 6:27 16- 6:37 17- 6:23 18- 6:27 19- 6:52 20- 6:38 21- 6:28 22- 6:38 23- 6:40 24- 6:37 25- 6:44 26- 6:47 0.2- 1:33 (6:24 pace) |
| Blue Nike Flyknit One+ 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 |
| 30 minutes stationary bike followed by the hot tub. Legs fairly sore today. |
| | 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 |
| 30 minutes easy on the elliptical. |
| | 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 |
| 25 minutes on stationary bike
350 m swimming
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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 |
| 8 easy miles around Holladay. First run since SGM. Felt more tired and sluggish than I thought I would have. Averaged pace of 8:09
|
| Orange Nike Flyknit Trainer Miles: 8.00 |
|
| | 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 |
| 6 miles around Holladay, 7:30 pace. Felt better than last run, but still taking it easy. Strength training after, an area I need to improve.
|
| Blue Nike Lunaracer Miles: 6.00 |
| |
| | 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 around Holladay, 7:25 pace
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| Blue Nike Lunaracer Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill workout:
3 miles @ 7:30
3 miles @ 6:00
2 miles @ 7:30
Finished with some strength training.
Actually felt pretty good during the 3 miles @ 6:00. Think I am going work on improving my speed this winter.
|
| Orange Nike Flyknit Trainer Miles: 8.00 |
| |
| | 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 |
| 6 miles, Holladay loop, 7:42 pace
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| Blue Nike Lunaracer Miles: 6.00 |
|
| | 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 miles, ran on the wood chips at liberty park, 7:38 pace
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| Orange Nike Flyknit Trainer Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay. Did 3 pickups of 0.5 miles (2:52, 2:35, 2:33). Average pace of 7:19.
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| Blue Nike Lunaracer Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with James, Scott and Tyler. During the run did 6 quarter mile repeats (1:25, 1:23, 1:21, 1:12, 1:10, 1:09). Good workout and fun to run with group.
Short strength training once I got home
|
| Blue Nike Lunaracer Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got home from work later than I thought, so didn't have time for run. Ended up doing 50 minutes on bike trainer at home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total around Holladay. 2 mile warm-up. Then did 4 mile tempo run, with a brief stop at mile 2 for a red light. Splits were 6:04, 6:03, 6:04, 5:57. Pretty consistent so I was happy. Overall pace of 6:35.
|
| Orange Nike Flyknit Trainer Miles: 6.00 |
| |
| | 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 |
| 6 easy miles around Holladay, 7:41 pace. Strength training afterwards.
|
| Orange Nike Flyknit Trainer Miles: 6.00 |
|
| | 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 |
| 14 miles easy around Holladay, 7:43 average pace. Ran with James, Tyler and Scott. Enjoyable run that went by quickly, other than the early start time which I blame James for. |
| Blue Nike Flyknit One+ Miles: 14.00 |
|
| | 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 |
| 8 miles total-
2 mile warm-up at 7:30 pace
Then did 4 half-mile intervals in 2:30 or 5:00 pace with a half-mile in between at 7:30 pace.
Finished with 2 mile cool down at 7:30 pace
|
| Orange Nike Flyknit Trainer Miles: 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 |
| 8 easy miles, 7:30 pace
Strength training afterwards
|
| Orange Nike Flyknit Trainer Miles: 8.00 |
|
| | 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 |
| Had been real busy the past few days and didn't get out to run unfortunately. Ran 15 miles with James, Tyler and Scott. Average 7:49 for the run.
|
| Blue Nike Flyknit One+ Miles: 15.00 |
|
| | 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 |
| 9.5 miles around Holladay with James, average pace of 7:41. James was an animal pushing his daughter in a stroller the whole time. |
| Blue Nike Lunaracer Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 mile warm-up @ 7:30
4 miles @ 6:00
1 mile cool down @ 8:00
350m swim
|
| Saucony Progrid Mirage 2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total @ 7:30 pace, 0.5 mile pick up @ 6:00 |
| Saucony Progrid Mirage 2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| I ended up doing a short triathlon down in Orem this morning. My wife had been training and wanted to run one, so we did it together. Unfortunately, she got a flat tire during the bike portion. It was a reverse triathlon so we started with the run, then biked and finished swimming. I hadn't really trained cycling or swimmining, so wasn't sure what to expect. I did the 5K in 19:11 or 6:07 pace. I was pretty happy about it, but would have like to have been a little faster. But, I didn't really push it at the end knowing I still had to run. Did the the 10 mile bike in about 30 minutes. Finished with the swim, not sure how long that took, but I suck at swimming. Ended up taking 2nd in my age group and I think 12th overall. So not too bad.
|
| Blue Nike Flyknit One+ Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2 miles @ 7:30
5 miles @ 6:00
1 mile @ 8:00
|
| Orange Nike Flyknit Trainer Miles: 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 |
| 8 miles around Holladay pushing my son in stroller, really easy pace. Strength training afterwards. |
| Blue Nike Lunaracer Miles: 8.00 |
|
| | 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 |
| 6 miles around Holladay, 7:26 pace
|
| Blue Nike Lunaracer Miles: 6.00 |
|
| | 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 |
| Treadmill Workout:
2 mile warm-up @ 7:30 pace
6 half-mile intervals in 2:30 (5:00 pace) with half-mile in between @ 7:30 pace
2 mile cool down @ 8:00 pace
|
| Orange Nike Flyknit Trainer Miles: 10.00 |
|
| | 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, 7:30 pace
Strength training
|
| Orange Nike Flyknit Trainer Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2 mile warm-up @ 7:30
5 miles @ 6:00
1 mile cool down @ 8:00
|
| Orange Nike Flyknit Trainer Miles: 8.00 |
|
| | 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 miles around Holladay, no watch but probably around 7:45 pace.
|
| Blue Nike Lunaracer Miles: 13.00 |
|
| | 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 |
| 5 miles on elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill Workout:
2 mile warm-up @ 7:30 pace
5 half-mile intervals in 2:45 (5:30 pace) with half-mile in between @ 7:30 pace
1 mile cool down @ 8:00 pace
|
| Orange Nike Flyknit Trainer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles @ 7:30 2 miles @ 6:00 Strength Training |
| Orange Nike Flyknit Trainer Miles: 10.00 |
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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 |
| 8 miles around Holladay, about 7:30 pace
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| Blue Nike Lunaracer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:00 with one 1/2 mile pick-up @ 6:00
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| Orange Nike Flyknit Trainer Miles: 5.00 |
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| | Race: |
St. George Gobbler 10K (6.214 Miles) 00:39:01, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.30 | 6.20 | 0.00 | 0.00 | 0.00 | 7.50 |
| Was down in St. George for thanksgiving and decided to do this race. Not too big of a race. Ended up in 4th place overall, 1st in age group.Time of 39:01 (6:16, 6:24, 6:15, 6:18, 6:24, 6:17, 1:05). Fairly happy, would have liked to have finished a little stronger. |
| Blue Nike Flyknit One+ Miles: 7.50 |
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| | 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 easy miles in St. George |
| Blue Nike Flyknit One+ Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 3 mile warm-up then a 5 mile tempo run (6:13, 6:22, 6:19, 6:22, 6:21)
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| Blue Nike Lunaracer Miles: 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 | 0.00 | 0.00 |
| 45 minutes on bike trainer
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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 |
| Treadmill Workout
All miles @ 7:30 pace
1 mile @ 0% incline
1 mile @ 1% incline
1 mile @ 2% incline
1 mile @ 3% incline
1 mile @ 4% incline
1 mile @ 2.5% incline
2 miles @ 1% incline
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| Orange Nike Flyknit Trainer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 2 mile warm-up @ 7:30
6 half mile intervals (4 @ 5:30 pace and 2 @ 5:00 pace), half mile in between @ 7:30 pace
1 mile cool down @ 8:00
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| Orange Nike Flyknit Trainer Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:30 pace
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| Orange Nike Flyknit Trainer Miles: 7.00 |
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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 |
| TM - 8 miles @ 7:30 pace
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| Blue Nike Lunaracer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up @ 8:00 6 miles @ 6:00 1 mile cool down @ 8:00 Strength training |
| Blue Nike Lunaracer Miles: 8.00 |
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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 |
| Left foot has been bothering me a little so I did 3.5 miles on stairmaster and 3.5 elliptical.
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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 |
| 1 hour on the bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 2 mile warm-up @ 7:30
6 half mile intervals (1 @ 5:30 pace and 5 @ 5:00 pace), half mile in between @ 7:30 pace
1 mile cool down @ 7:30
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| Blue Nike Lunaracer 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 |
| 50 minutes on the 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 |
| Been working too late these days, 45 min on bike
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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 |
| Been crazy at work and haven't been able to get a workout in the last couple of days. Worked 30 straight hours at one point over Wednesday and Thursday.
TM
2 miles @ 7:30
2 miles @ 6:00
5 miles @ 7:30
2 miles @ 6:00
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| Blue Nike Lunaracer 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 |
| 10 miles @ 7:30 pace |
| Saucony Progrid Mirage 2 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 |
| 45 minutes on bike |
| | 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 |
| On call at the hospital all day. Ran in between case. Got 4 miles in before I got called for a case. |
| Orange Nike Flyknit Trainer Miles: 4.00 |
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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 |
| 8 miles @ 7:30 |
| Blue Nike Lunaracer Miles: 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 | 0.00 | 0.00 |
| 1 hr on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 7.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 miles @ 7:30
7 miles @ 6:00
2 miles @ 7:30
1 mile @ 7:00
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| Blue Nike Lunaracer Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike
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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 |
| 6 miles @ 7:30
1 mile @ 7:00
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| Green Brooks Pure Connect 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1484.05 | 357.25 | 0.00 | 0.00 | 0.00 | 1841.30 |
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| Blue Nike Lunaracer Miles: 296.70 | Saucony Progrid Mirage 2 Miles: 582.50 | Blue Nike Flyknit One+ Miles: 180.50 | Orange Nike Flyknit Trainer Miles: 390.00 | Green Brooks Pure Connect 2 Miles: 7.00 |
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