| 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 | | 1262.10 | 290.25 | 0.00 | 0.00 | 137.00 | 1689.35 |
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| Green Brooks Pure Connect 2 Miles: 75.50 | Orange Nike Flyknit Trainer Miles: 123.75 | Blue Nike Flyknit One+ Miles: 441.00 | Skechers GoRun Ride 2 Miles: 45.00 | Blue Nike Lunaracer Miles: 137.00 | Saucony Progrid Mirage 2 Miles: 29.00 | Saucony Kinvara 4 Miles: 135.00 | Blue Nike Flyknit Lunar1 Miles: 427.70 | Volt Nike Lunaracer 3 Miles: 99.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 miles @ 7:30 7 miles @ 6:00 1 mile @ 8:00 |
| Green Brooks Pure Connect 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 |
| My foot has been bothering the las little while so I have been trying to rest it a little to get it feeling better. 1 hr on the 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 on the bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm up (7:21, 7:46)
6 mile pick up (6:27, 6:31, 6:36, 6:12, 6:14, 6:16), 6:22 average pace
2 mile cool down (7:23. 7:11)
Overall average pace of 6:48
Core Work Out
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| Green Brooks Pure Connect 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Foot has still been bothering me, so hit up the stair stepper. Did 7.5 miles.
Strength training.
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| Orange Nike Flyknit Trainer 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 |
| Still trying to rest the foot to get it better. Did 9 miles on the elliptical which somewhere I read equals 6 running miles. I doubt that, but will go with it. Core workout |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 miles on Stair Master
Strenth training
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| Orange Nike Flyknit Trainer Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay, 7:00 average pace
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| Green Brooks Pure Connect 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1 mile @ 7:30
7 miles @ 6:00
1 mile @ 8:00
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| Green Brooks Pure Connect 2 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 |
| 1hr 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 min on bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay, 7:21 pace
Core Workout
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| Blue Nike Flyknit One+ 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 |
| Treadmill workout, 8 miles @ 7:30 pace, various inclines from 1% to 6%.
Strength training
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| Blue Nike Flyknit One+ Miles: 8.00 |
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| | 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 |
| 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 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 on 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 |
| 1 hr on bike, The Rubber Glove
Strength Training
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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, Fight Club
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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 15 min on bike, revolver x 2
Core Workout
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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 15 min on bike, He'll Hath No Furry |
| | 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 min 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 on bike, A Very Dark Place
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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 15 min on bike, Extra Shot and the Wretched
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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 Core workout |
| | 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 |
| Ran today for first time in a couple of weeks after giving my sore foot some time off. Did easy TM run, 4 miles @ 7:30 pace. Foot didn't bother me during the run, we will have to see how if feels the next couple of days.
5.33 miles on elliptical
Weight Training
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| Blue Nike Flyknit One+ Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike, Fight Club
Core Workout
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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 |
| 5 miles @ 7:30
2 miles @ 6:00
1 mile @ 7:30
Strength Training
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| Skechers GoRun Ride 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 on bike, the Hunted
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Interval miles, 4 miles @ 7:30, 3 miles @ 6:00
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| Skechers GoRun Ride 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 miles @ 7:30 3 miles @ 6:00 2 miles @ 7:30 |
| Skechers GoRun Ride 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike, Downward Spiral |
| | 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 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 |
| 2 hrs 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 min 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 |
| AM - Strength training, crossfit type workout PM - 30 minutes cardiovascular work, plyometrics |
| | 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 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 |
| 21 miles on bike Strength Training |
| | 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 elliptical, 8.5 miles |
| | 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 |
| 45 min of stair stepper
15 min of rowing
Strength training
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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 45 min on 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 |
| 30 min elliptical 30 min stair master 15 min rowing 60 min cycling Strength training |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 21 miles 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 |
| 1.5 hrs 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 |
| 60 min on elliptical
Strength training
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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 min stair master
15 min rowing
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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 hrs on bike
Strength training
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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 min on 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 |
| 45 min stairmaster
15 min rowing
Strength Training
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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 min on 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 |
| 15 min elliptical
30 min stairmaster
20 min rowing
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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 min on bike
Strength Training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min elliptical
45 minutes HIIT cross-training
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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 min on 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 |
| 30 min strength training
60 min 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 |
| 15 min rowing
45 min 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 |
| 75 min on bike Strength training |
| | 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 |
| 45 min circuit strength training
30 min 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 |
| 60 min 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 |
| 30 min circuit strength training
30 min elliptical
15 min rowing
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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 |
| 25 min 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 |
| 1hr elliptical Strength training |
| | 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 on bike |
| | 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 |
| 2.5 easy miles, felt ok 30 min strength training |
| Green Brooks Pure Connect 2 Miles: 2.50 |
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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 miles down in St. George, 7:28 pace. Foot felt ok, hopefully it stays that way.
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| Green Brooks Pure Connect 2 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 |
| 2.5 miles to gym
Strength training and 30 min elliptical
2.5 miles home
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| Blue Nike Flyknit One+ Miles: 5.00 |
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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 @ 7:42 pace
Core Workout
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| Skechers GoRun Ride 2 Miles: 6.00 |
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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 @ 7:26 pace
Core Workout
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| Green Brooks Pure Connect 2 Miles: 6.00 |
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| | 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 |
| 8 miles around Holladay, 7:05 pace.
3 mile warm-up (7:23, 7:34, 7:34)
3 mile pick-up (6:47, 6:19, 6:18)
2 mile cool down (7:21, 7:22)
Strengtj Training
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| Blue Nike Flyknit One+ 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 |
| 7 miles pushing my son in stroller, easy 8:50 pace
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, no watch
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| Skechers GoRun Ride 2 Miles: 6.00 |
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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
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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 | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles total with average pace of 7:14. Did 4 mile tempo in the middle of the run (6:18, 6:18, 6:18, 6:36). Consistent the 1st 3 miles and then faded a little on the last.
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| Blue Nike Flyknit One+ Miles: 11.00 |
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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 easy pace, 8:15
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| Skechers GoRun Ride 2 Miles: 5.00 |
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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 |
| 8 miles on JRP, average pace of 7:16 with 2 pick up miles (6:11, 6:10).
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| Green Brooks Pure Connect 2 Miles: 8.00 |
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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 easy on wood chips at Liberty Park
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| Skechers GoRun Ride 2 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 easy pace
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| Blue Nike Flyknit One+ Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles around Holladay, average pace of 7:15. Did 4 pick-up miles in the middle of the run (6:15, 6:23, 6:20, 6:15). These were into a slight headwind and I finished stronger than last week, so I was happy.
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| Blue Nike Flyknit One+ Miles: 13.00 |
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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 stroller pushing miles, slow pace
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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 | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM workout: 1 mile @ 8:00 1 mile @ 7:30 1 mile @ 7:00 3 miles @ 6:30 |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on TM @ 7:30 pace. Had been on call all night and worked until 4:00 am and got up a few hours later, just glad to get it done.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:39 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:25 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 | | 11.00 | 5.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| On call so I had to do this on the treadmill.
8 miles @ 7:30
5 miles @ 6:15
3 miles @ 8:00
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| Orange Nike Flyknit Trainer Miles: 16.00 |
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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 easy miles, 7:49 pace
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| Blue Nike Lunaracer Miles: 5.00 |
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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 |
| 10 miles around Holladay @ 7:21 pace. 2 pick-up miles (6:22, 6:15) in the middle. Have had a cold recently and wasn't feeling it today.
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| Blue Nike Flyknit One+ 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 @ 7:50 pace, it was raining.
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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 | | 11.00 | 5.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles around Holladay, average pace of 7:18. Did 5 mile pick up in the middle of the run (6:19, 6:13, 6:12, 6:33, 6:37). Faded a little at the end, though those were the toughest miles with a gradual uphill most of the way.
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| Blue Nike Flyknit One+ 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 @ 7:30 on TM |
| 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 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total, average pace of 7:04. Did 2 pick up miles at the end. Didn't look at my watch for the 2 miles and ran by feel. Miles ended up being 5:57 and 6:00. Faster than I thought, so that was good. |
| Blue Nike Lunaracer 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 easy around Holladay. Not sure of pace, but slow because I was pushing my son in the stroller.
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| Blue Nike Flyknit One+ Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 5.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 mile run around Holladay, average pace of 7:23 Did the same 5 mile pick up in the middle that I did last week, only I didn't look at any of my splits and just ran. Mile splits were 6:06, 6:14, 6:11, 6:23, 6:34. Maybe a little faster than last week. Hoping to keep building.
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| Blue Nike Flyknit One+ Miles: 18.00 |
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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 @ 7:36 pace |
| | 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 |
| 10 miles total around Holladay with total average pace of 7:11. Did 4 miles warm up and then four 1 mile repeats with 0.5 mile jog between. Goal was to be under 6:00 on all the miles. Splits were 5:48, 5:51, 5:49, 5:55.
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| Blue Nike Flyknit One+ 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 from my parents house to mine, about 7:30 pace
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| Green Brooks Pure Connect 2 Miles: 8.00 |
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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 |
| 12 miles total around Holladay, 7:09 pace. 6 miles warm up, 4 mile pick-up (6:06, 6:16, 6:15, 6:19), cool down for 2 miles. Starting to feel more consistent on the pick ups.
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| Blue Nike Flyknit One+ Miles: 12.00 |
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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 this morning before work, James would be proud of my early morning run. Average pace of 7:25 with one sub 7:00 mile.
Alumni tournament basketball, goal is no injuries this year.
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| Blue Nike Flyknit One+ Miles: 8.00 |
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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 on wood chips at Liberty Park, 7:51 pace.
Alumni tournament basketball, luckily no injuries so far.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles up in Park City after work, 7:27 pace. Legs felt heavy, probably from basketball games the last 2 nights.
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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 | | 8.00 | 12.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Met up with James, Josh and Scott and drove down to Utah County to run with the crew down there. Piled 14 into a minivan and drove to near the start of the UV marathon in Wallsburg and ran down to Orem. Did 20 miles total at an average pace of 6:50. Did what turned out to be about an 11 mile tempo in the midde with and average pace of 6:34 through those miles. Worked with James and Spencer through the tempo and it definitely helped to work with them and push the pace. I felt good throughtout the run and went faster and longer than if I was alone. This was the best long training run I have done, so I was happy with how it went. It was fun to run with a big group, even though I was bringing up the rear, and I hope to join them in the future.
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| Blue Nike Flyknit One+ Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 2.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles up at Jeremy Ranch with Josh, James, Jake, Fritz, Rob and Collin. They were nice enough to let me and James tag along and try to hang with them. These runs are great for me because they make me push it a little, though it is nothing for those guys. 7:27 average pace for the run with a couple faster miles.
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| Blue Nike Flyknit One+ Miles: 13.00 |
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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 around Holladay, no watch, easy pace, probably around 7:45
Alumni Tourney basketball game at night
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| Blue Nike Flyknit One+ Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the wood chips at Liberty Park. Easy pace, watch died on the run but it was over an 8:00 pace.
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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 | | 10.00 | 8.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Had the day off today and will be busy most of the weekend so did my long run today. Did 18 miles around Holladay at average pace of 7:16. Warm up of 6 miles and then decided to do an 8 mile tempo. Splits were 6:39, 6:37, 6:26, 6:30, 6:35, 6:36, 6:24, 6:25. Average for tempo was 6:31.
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| Blue Nike Flyknit One+ Miles: 18.00 |
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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 |
| Treadmill run:
2 miles @ 8:00
4 miles @ 7:30
2 miles @ 6:30
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Didnt get off work until late, so run didn't start until after 10. 7 miles @ 7:27 pace with last mile @ 6:17.
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| Saucony Kinvara 4 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 |
| 8 easy miles, 7:42 pace
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| Blue Nike Flyknit Lunar1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles around Holladay. Didn't have it today, miserable run.
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| Blue Nike Flyknit One+ Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| Post-call treadmill run. 8 miles @ 7:30 pace
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| Orange Nike Flyknit Trainer Miles: 8.00 |
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| | Race: |
Zions Children of Haiti 5k (3.107 Miles) 00:18:51, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Did a small 5k at Sugarhouse Park for my friends charity this morning with the family. Warmed up for about a mile prior to the race. Like I said, this was a real small race with only about 50 runners or so. Not a ton of competitive runners, given the fact that I won the race proves this. Probably the only race I will win in my life. Anyways, used it as a good workout. Ran the 5k alone the whole time. Splits were 6:02, 6:21, 6:06 and :21. Happy overall as wanted to run sub 19. Haven't done many 5k's so this was good to see where I was at. Would have liked the 2nd mile to be a little faster though. After, ran the kids 1k with my boys. Then did 7 miles around Sugarhouse Park with average pace of 7:18.
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| Blue Nike Flyknit Lunar1 Miles: 11.00 |
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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 around Holladay, average pace of 7:23. One pick up mile in 5:59.
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| Saucony Kinvara 4 Miles: 8.00 |
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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
2 miles running with my wife and pushing stroller
3 easy miles
1 pick up mile (5:57)
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.75 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 TM miles, average pace ~7:30. 0.5 mile and 0.25 mile pickups @ 6:00
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| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles this morning with a couple short pick ups. Utah Valley half tommorow. Not sure what to expect, haven't had great runs the past little while. But will hope for the best. |
| Blue Nike Flyknit Lunar1 Miles: 2.00 |
| |
| | Race: |
Utah Valley Half Marathon (13.1 Miles) 01:23:07, Place overall: 21, 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 am happy with race. My runs havent felt great the past couple of weeks, so I didn't know what to expect coming in. Was hoping to run in the low 1:20's. Ended up at 1:23:07, 6:21 average, which is a half marathon PR for me by about 15 seconds and 4 minutes faster than when I ran this race 2 years ago. Temperatures were great for the race. There was some head wind as we came down the canyon, which probably slowed times a little for everyone. Probably could have pushed it a little more down the canyon as I felt better than usual the last couple miles and had my fastest mile at mile 12. Just have to continue to build on this.
Splits:
1- 6:08
2- 6:23
3- 6:30 (uphill part of the mile)
4- 6:30 (uphill part of the mile)
5 & 6- 12:50 (6:25 average, my watch lost satellite coverage so times got message up and had to do manual laps)
7- 6:12
8- 6:22 (out of the canyon)
9- 6:20
10- 6:21
11- 6:18
12- 6:06
13- 6:13
0.1- 0:49
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| Blue Nike Flyknit Lunar1 Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long TM run watching the USA game.
1 mile @ 8:00
16 miles @ 7:00
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| Orange Nike Flyknit Trainer Miles: 17.00 |
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| | 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 @ 7:30 pace on TM. Did this at 3:45 am after being up all night on call. Probably not the best idea. |
| Orange Nike Flyknit Trainer Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Down in St. George on vacation. 11 miles @ 7:37 pace Hiked to Angel's Landing in the afternoon. |
| Saucony Kinvara 4 Miles: 11.00 |
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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 on TM @ 7:30 |
| Saucony Kinvara 4 Miles: 4.00 |
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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, I mean real easy |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 5.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| TM workout
14 miles total in 1 hr 36 min or 6:51 average pace for the run
Did five 1 mile repeats in the run @ 5:45 pace
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| Blue Nike Lunaracer Miles: 14.00 |
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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 | | 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at Liberty Park, average pace of 7:25. Did 2 pick up miles in the middle (5:57, 6:11)
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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 | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles around Holladay. Average pace of 7:21 for the run. Did a 5 mile tempo run (6:13, 6:16, 6:16, 6:23, 6:29). Now off to baseball games for the afternoon.
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| Blue Nike Flyknit One+ Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy recovery miles. Hamstrings were fairly tight and achilles bothered me a little last night.
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| Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 6.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| TM workout
3 miles @ 7:30
6 mile pick up (5 miles @ 6:15, 1 mile @ 6:00)
4 miles @ 7:30
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| Blue Nike Lunaracer Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 7:30 pace |
| Blue Nike Lunaracer Miles: 12.00 |
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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 |
| 6 miles @ 7:30
2 miles @ 6:00
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| Blue Nike Flyknit One+ Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy @ 7:30 |
| Blue Nike Flyknit One+ Miles: 4.00 |
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| | Race: |
Murray Fun Days 5K (3.03 Miles) 00:18:11, Place in age division: 2 | | 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 |
| Ran the Murray Days 5k as part of a long run for me today. Ran from my house down the the race and then warmed up with James for a bit. Warmed up for about 4.5 miles before the race began.
Race started and I ran with James. Our plan was to run the first mile, which is uphill, at 6:00 pace and then try to maintain that pace for the rest of the race. Started out a little quick and then eased back into 6:00 pace. First mile split was 6:03, so just about right where I wanted to be. Made the turn around and started the downhill mile. James put a little distance between me and for whatever reason I couldn't match his pick up. Ran the rest of the race about 10-15 seconds behind him. Second mile split was 5:55. Third mile started and I felt reasonably well. I caught a couple people on the uphill part of the third mile going into Murray Park and then one more down the home stretch. Third mile split was 5:58. Finished in 18:11. Like everyone else has said, course was a little short but I would guess this would be 18:30's on true coarse. Happy with the run and that I was able to maintain consistent splits.
Ran up to my parents breakfast to finish off the 20 miles. These miles were really slow, just glad to get them in.
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| Blue Nike Flyknit Lunar1 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 |
| Right achilles has been giving me trouble the past little while, particularly after long runs. Decided to take the day off from running after I did 20 yesterday. Did 6 miles on the elliptical.
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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 |
| 2 miles @ 7:30 6 miles @ 7:15 |
| Blue Nike Flyknit One+ Miles: 8.00 |
|
| | 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 |
| 8 miles total around Holladay 6 x 800m (3:06, 2:39, 2:53, 2:43, 2:47, 2:52) - started off slow and not the most consistent in my times but it was on the roads so that may correlate with the ups and downs |
| Saucony Kinvara 4 Miles: 8.00 |
| |
| | 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 easy around Holladay. First 8 miles I pushed my son in his stroller. Last 4 miles alone at about 7:45 pace.
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| Saucony Kinvara 4 Miles: 12.00 |
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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 Flyknit One+ 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 miles @ 7:30
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| Blue Nike Flyknit One+ Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 6.50 | 0.00 | 0.00 | 0.00 | 20.00 |
| Group of 5 of us (James, Scott, Brayden, Jake and I) met up and ran down emigration to Liberty Park. Did a 3 mile warm up. James and I then did a 5 mile push trying to average 6:00 pace or so. Splits were 5:59, 6:01, 5:54, 5:56, 5:37. Didn't realize we had sped up on that last mile. Felt decent so I was happy with it. Did a couple other short pick-ups during the run. Finished with 5 miles or so around Liberty Park. Average of 7:03 for the run. Good workout.
Highlight of the run was James getting into it with a biker going up the canyon.
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| Blue Nike Flyknit Lunar1 Miles: 20.00 |
|
| | 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 |
| 1 mile @ 7:30 8 miles @ 7:15 1 mile @ 7:00 |
| Blue Nike Flyknit One+ Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| TM workout
4 miles @ 7:30
5 miles @ 6:00
1 mile @ 8:00
|
| Blue Nike Flyknit One+ Miles: 10.00 |
| |
| | 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 |
| 20 miles @ 7:15 pace, 3 miles @ 6:00 during the run |
| Blue Nike Flyknit One+ Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 7:30 |
| Blue Nike Flyknit One+ Miles: 12.00 |
|
| | 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 |
| Blue Nike Flyknit One+ 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 |
| 6 miles @ 7:15, about 1 pick up mile |
| Volt Nike Lunaracer 3 Miles: 6.00 |
|
| | 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 @ 7:30
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| Blue Nike Flyknit One+ Miles: 4.00 |
|
| | 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 easy miles with a couple short pick ups. Felt ok, will see how it goes tomorrow. | |
| | Race: |
DesNews Half Marathon (13.1 Miles) 01:23:28, Place overall: 28, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 13.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| So-so race for me. Can't say it was a total disappointment for me, but I was hoping for better. Same time for me as my last 2 half marathons, but I was hoping for improvement. Obviously, the elements (heat and wind) played a major factor in the race for everyone. Plan was to shoot for 1:20, which probably would have been tough for me on a good day, with James. Also met up with Jeff L at the top. Plan was to average 5:50's down the canyon. First 3 miles running with James and Jeff went as planned (5:56, 5:58, 5:58). Then boom, the wind hit. With no change in effort our pace dropped 20-30 seconds. Maintained our pace in the low 6:00's, but probably too much effort too early for that pace (6:07, 6:20, 6:13, 6:02). Came out of the canyon at about 6:05 pace, about 10 seconds slower than wanted. Knew 1:20 wasn't going to happen, but still wanted a decent time. Stayed with Jeff and James until the aid station on foothill, when they pulled away from me. It was hot down in the valley and my hydration was poor, so I started walking through them to ensure I was drinking enough. Was able to keep up a decent pace for the next couple of miles (6:29, 6:07). Then, I kind of blew up. Motivation wasn't great, I had lost Jeff and James and was running alone. So, definitely didn't finish the race strong (6:42, 6:51, 6:53, 7:01, 0:51). Not terribly upset about the race, but definitely not happy. Would have liked to finish stronger than I did. Ran the same time as UV half marathon a month ago, but much different feel after the race with how I finished. But, time to move on and get ready for St. George. I may need to take a few days off to try and heal up some aches. My right Achilles' tendon has really been bothering my lately. There is a big bump on the heel (Haglunds deformity) that has flared up lately. I have been working through it lately, but want to get it feeling better as I prepare for St. George. Will rest and cross train the next few days to see how it feels. Anyone with experience with this let me know what helps. Congrats to all who ran well on a tough day. Fritz was solid as always and Josh E had a great race. James and Jeff also ran great, wish I could have stayed with them. |
| Blue Nike Flyknit Lunar1 Miles: 14.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 6 miles on the stairmaster
IS
|
| Saucony Progrid Mirage 2 Miles: 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 |
| 1.5 hrs on the 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 |
| 7 easy miles @ 7:45 pace Achilles felt decent, will see how it later today/tomorrow IS |
| Saucony Kinvara 4 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 |
| 8 post-call miles on the TM @ 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 | 5.00 | 5.00 |
| Did a little bit of everything. Cycling/lifting/running/elliptical/swimming/hot tub.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| About the same as Saturday. Did some cycling, elliptical, rowing, swimming and lifting. | |
| | 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 |
| Biking/elliptical/lifting
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Met James this morning to run. Ran first 2 miles easy and then started a tempo run. First mile was 6:31 and felt decent. About another 0.5 mile later started having pain just below my left calf, but above my achilles. Felt tight, almost like it wanted to tear. No really crampy or anything. Couldn't get it to loosen up, so had to bag the run and walk back to the car.
Last few weeks have been frustating from a running standpoint. I have had issues with my achilles, hamstring and now this. Not quite sure where to go from here. I should be ramping up and getting ready for St. George, but I have been doing the opposite. I took last week off from running and it looks like I may need some more time off. Not too encouraging heading to St. George. If anyone has advice, that would be great.
Got home and rode an hour 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 | 8.50 | 8.50 |
| More cross-training fun, yea!! Elliptical/rowing. Hot tub.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| Warmed up on the bike for 20 minutes with some speed intervals mixed in. Tested out the calf on the TM. Ended up only doing 2 miles before calf started to feel like it was tightening up, so I called it quits. Not too encouraging. Lifted and did 30 minutes on the elliptical. Not feeling too good about St. George at the moment.
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| Blue Nike Flyknit One+ 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 @ 7:31 pace around Holladay. Didn't know what to expect for this run with the calf issues recently. Decided to test it out and stop at any signs of trouble. Calf behaved, but I kept it nice and easy and never really pushed the pace. Happy to get in 8 miles.
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| Saucony Kinvara 4 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, 7:28 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles around holladay, 7:55 pace.
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| Saucony Kinvara 4 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 in Cali, 7:34 pace
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| Blue Nike Flyknit Lunar1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run along beachfront down in Newport, 7:38 average. Good to get a long run in after not being able to for a couple weeks. |
| Blue Nike Flyknit Lunar1 Miles: 18.00 |
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| | 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 |
| 10 miles in Newport, 7:40 pace with the first 2 miles over 9:00 pace pushing a stroller. Did a 4 mile tempo type run (6:55, 6:52, 6:44, 6:38). Not quite marathon pace, but first faster miles I have done in a while. |
| Blue Nike Flyknit Lunar1 Miles: 10.00 |
| |
| | 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 |
| 10 easy miles along the beach, last mile sub 7:00. |
| Blue Nike Flyknit Lunar1 Miles: 11.00 |
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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 easy, 7:44 pace. Off to Disneyland now, pray for me. |
| Blue Nike Flyknit Lunar1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in Newport, 7:19 pace. Did 5 mile tempo (6:35, 6:42, 6:43, 6:44, 6:44). |
| Blue Nike Flyknit Lunar1 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 easy in newport before hitting the road.
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| Blue Nike Flyknit Lunar1 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 1.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Was supposed to run with James, Brayden and Scott this morning, but I was a wuss and bailed. Needed more sleep. Ended up getting out about 9, luckily is was a cooler day. Did 10 mile Holladay loop x2 for a total of 20 miles. 7:21 pace.
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| Blue Nike Flyknit Lunar1 Miles: 20.00 |
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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 Flyknit One+ Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 8.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total, average pace of 7:16
5.5 mile easy
8 mile tempo (6:37, 6:32, 6:26, 6:35, 6:50, 6:34, 6:38, 6:45) - 6:37 average
1.5 mile cool down
Struggled a little more on tempo than I would have liked, but overall ok with it.
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| Blue Nike Flyknit Lunar1 Miles: 15.00 |
| |
| | 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 on TM @ 7:30
Did mile 8 at 6% grade trying to simulate Veyo. It was hard.
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| Blue Nike Flyknit One+ Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 6.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Plans changed for the weekend and I wasn't going to be able to get a long run on Friday or Saturday. So had to fit it in this afternoon. Started on wasatch just above foothill and run up Emigration. 8.5 miles up. Picked it up a little coming down and did 6 miles in the 6:30-640's range. Added some miles to get to 19. Achilles seems to have held up ok with the uphill miles, but we'll see. |
| Saucony Kinvara 4 Miles: 2.00 | Blue Nike Flyknit Lunar1 Miles: 17.00 |
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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 easy, 7:30
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| Blue Nike Flyknit One+ Miles: 8.00 |
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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 easy before work, 7:44 pace |
| Volt Nike Lunaracer 3 Miles: 5.00 |
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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, 7:27 pace |
| Volt Nike Lunaracer 3 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 |
| 15 miles around Holladay, 7:23 average. Did 5 miles at marathon pace in the middle of the run (6:30, 6:27, 6:23, 6:33, 6:23) - 6:27 average.
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| Blue Nike Flyknit Lunar1 Miles: 15.00 |
| |
| | 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 on TM @ 7:30 pace, mile 8 at 6% grade |
| Blue Nike Flyknit One+ Miles: 10.00 |
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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 easy around Holladay, 7:52 pace but it felt harder than this.
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| Blue Nike Flyknit Lunar1 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 easy, no watch
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long run today with James, Scott and Brayden. Started at the top of Big Mountain to Little Mountain down Emigration Canyon to Liberty Park finishing with a couple of laps there. Tried to simulate STG as much as possible. Overall a good run.
Took it easy down Big Mountain, well as easy as you can down the steep parts. About a mile before Little Mountain started a tempo with James up Little Mountain to the bottom of the Canyon. James put a little distance on me going up Little Mountain, but I was happy with my pace going up. Started the faster miles down the canyon. Didn't look at my watch going down as I knew I was going faster than planned. I felt ok and stayed with James down.
Splits for the 10 (6:48, 7:37, 6:58, 6:10, 6:19, 6:07, 6:11, 6:05, 6:07, 6:08) - 6:27 avg
Finished the 21 miles with 6:49 average overall.
Happy with todays run, glad I could maintain faster splits down the canyon. Hopefully this bodes well for St. George.
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| Blue Nike Flyknit Lunar1 Miles: 21.00 |
| |
| | 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 around Holladay, 7:58 pace. Still fairly sore from Saturdays run. |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total
8 @ 7:30
7 @ 8:00
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| Blue Nike Flyknit One+ Miles: 15.00 |
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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 easy around Holladay, 7:37 pace
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| Saucony Kinvara 4 Miles: 10.00 |
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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 @ 7:30
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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 | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Last long run before St. George. Did 21 miles with average pace of 7:02.
Started about 2 miles above Little Mountain and run up it, down Emigration and back home to my house in Holladay. I have done this run the last 2 years before St. George, so it is a decent gauge of my fitness. Happy with the run overall. Did a 10 mile tempo in the middle of the run down the canyon and into the valley a little. Splits (6:09, 6:20, 6:18, 6:08, 6:11, 6:13, 6:16, 6:24, 6:16, 6:10) - 6:14 average. Went much better than expected. Didn't know how I would feel after hard run last weekend. Tired, but happy with the run.
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| Volt Nike Lunaracer 3 Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:00 pace
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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 | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 total miles. 7 easy miles on wood chips at Liberty Park.
Did 2 faster miles (6:39, 6:36)
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| Blue Nike Flyknit One+ Miles: 9.00 |
| |
| | 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 |
| 6 miles around Holladay, 7:27 average. 1 faster mile |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay. 3 pick up miles (6:22, 6:27, 6:21).
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| Blue Nike Flyknit Lunar1 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 @ 7:30
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| Blue Nike Flyknit One+ 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 |
| 15 miles around Holladay, 7:17 average. Did 5 miles at marathon pace, 6:30 average for those miles. Felt decent throughout.
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| Blue Nike Flyknit Lunar1 Miles: 15.00 |
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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 around the dog park in Holladay, ~8:00 pace |
| 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay, 7:11 average with 2 MP miles (6:20, 6:24).
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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 @ 7:30 pace |
| 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 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles total, 3 easy, 1 @ MP (6:25). Shorter run today, got stuck at work last night until 2:30 am and then had to be back a few hours later. So not much sleep.
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| Blue Nike Flyknit One+ Miles: 4.00 |
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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 easy miles around Holladay, 7:32 pace |
| Blue Nike Flyknit Lunar1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay with James and Scott. A little rain on the run, but it was not too bad. 3 MP miles in the middle (6:31, 6:24. 6:32). Felt good, hopefully ready for next week.
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| Blue Nike Flyknit Lunar1 Miles: 10.00 |
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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, 7:28 pace. 1 MP pace mile (6:16)
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| Blue Nike Flyknit Lunar1 Miles: 6.00 |
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| | 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 |
| 5 miles around Holladay, 7:16 average pace. 1 MP mile (6:17)
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| Volt Nike Lunaracer 3 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 around Liberty Park with a couple quarter-mile pick-ups. 7:45 average
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| Volt Nike Lunaracer 3 Miles: 4.00 |
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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 |
| A couple of easy miles with short pick ups. Tomorrow is the day, hoping for the best. |
| Volt Nike Lunaracer 3 Miles: 2.10 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:51:48, Place overall: 69 | | 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 |
|
Running the STG for the 4th year in a row. Had made improvements each time, so I hoped this year would be the same. Had some ups and downs during training dealing with some injuries (who doesn't), but felt like I had a solid block of training leading up to the race. Ended up running 2:51:48, which was a new PR for me by a little over 3 minutes. So I was happy with the time and felt like I ran just about as hard as I could.
Got a ride up to the start from my dad with my brother, my sister, James Scott and Brayden. Got up there at about 6. Time to relax a little, hit the port-a-potties and get ready to run. Felt decent up at the top, not as cold as last year but ok. Race started about 15 minutes late. Plan was to run with James and we were shooting for the 2:50 range.
Started out relaxed and easier pace. Miles flew by quickly. Started sweating heavier than I wanted, so I made sure to have good hydration at all the stations. Ended up drinking some gatorade and water at most stations along with dumping some water on my head. Got the the 5k point with a 6:32 average (6:38, 6:36, 6:21). Picked it up the next 3 miles and hit the 10k with a 6:23 average (6:15, 6:17, 6:10). Was happy to be at this pace approaching Veyo, maybe even a little faster than planned. Mile 7 was also pretty fast (6:08) and then started up Veyo. Still felt fresh and moving well. Went up Veyo and then subsequent few miles of climbing. Felt ok going through this. Pace was probably a little slower than I would have liked, but didn't want to push it too hard and blow up later on. Started getting a side stitch somewhere around mile 11, which is weird for me because I hardly ever get them. Luckily it went away fairly quickly and didn't bother me again. Miles 8-13 (7:12, 7:01, 6:51, 7:02, 6:43, 6:24). Hit the halfway point in 1:26:40, 6:37 pace. Our goal for the halfway point was to be 1:26:xx, so James and I were pretty much right on target.
Started the 2nd half of the race and hoping to make up some time on the downhill portions. We started to pick up the pace and had some fast miles here. Things still felt good and nothing much was really bothering me. Got to the 30k point with a 6:30 average pace. Miles 14-18 (6:20, 6:05, 6:07, 6:16, 6:20). This was right about where we wanted to be. Hoped we could still drop the pace a little over miles 20-23 to come in under 2:50.
Somewhere around this point James said his calf was starting to bother him a little. I remember telling him at mile 20 that we just had a 10k left to do. Miles 19-23 (6:47, 6:31, 6:16, 6:33, 6:38). Got into the valley and I am starting to hurt. My pace the last couple of miles has dropped a little despite some significant downhill. Just fatigued and pressing forward to finish. James has dropped back a little so we aren't running together anymore and it has gotten hot in the valley. I know sub 2:50 probably won't happen, but I can definitely PR and run a good race. Somewhere between mile 24 and 25, Angie passes me looking strong. I try to stay with her and do for maybe a half mile or so. I looked down at my watch and we were right around 6:00 pace at one point. Couldn't stay with here and finished up the last mile. Miles 24-end (6:39, 6:45, 6:52, 1:50). Finished the 2nd half in 1:25:08. So a little over 1 minute negative split to finish 2:51:48.
I was happy with the race and ran about as well as I could have on that day. Congrats to everyone on the race. Will see what comes next.
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| Volt Nike Lunaracer 3 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 min easy on spin bike, hot tub |
| | 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 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 |
| 60 minutes spinning
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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 the bike. Did 1 minute hard, 2 minutes easier for 30 minutes in the middle. |
| | 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 |
| Rode my bike for about 40 min before getting a flat, so I gave that up.
Decided to try running a little, first time since St. George. Did 4 miles, no watch. It felt funny.
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| Saucony Kinvara 4 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 | 8.00 | 8.00 |
| 8 miles on the elliptical. 40 min of interval. Strength training. |
| | 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 |
| Around 2 hours on the bike. Did 1 hr of intervals with 3 on, 2 off. | |
| | 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 |
| 4.5 miles on stairmaster with 3 on, 3 off intervals. Strength Training
| |
| | 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
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| Green Brooks Pure Connect 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 1 hr on the elliptical. 45 minutes on intervals with 2 hard, 1 easy. Strength training.
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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. 45 min of intervals, 3 hard, 2 easy.
|
| | 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 with 50 min of intervals, 3 hard-2 easy. Strength training
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 8 miles on the elliptical. 50 mins of intervals, 2 min hard, 1 min easy.
| |
| | 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 |
| Quick workout at home after being on call. Push-ups, planks, pull-ups, etc. 15 min of jump rope.
|
| | 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, no watch, ~7:30 pace
|
| Blue Nike Flyknit Lunar1 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 |
| Achilles was pretty sore after the run yesterday. 1 hr on spin bike (3,2). Strength training.
|
| | 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 |
| On call, but did some strength training on a break that I had |
| | 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 | 7.00 | 7.00 |
| 7 miles on stair master, strength training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 8 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 the bike. Strength training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 1 hr on elliptical. Strength training.
|
| | 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 |
| 1hr on stairmaster, strength training.
|
| | 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 spin bike, strength training |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| 30 min elliptical, 30 min stair master, strength training |
| | 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, strength training
|
| | 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 spin 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 on the bike, strength training
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
| 1 hr of elliptical, strength training |
| | 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, strength training |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
| 1 hr 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, strength training
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| 6 miles on elliptical 2 miles on TM @ 7:30 pace |
| Blue Nike Flyknit One+ Miles: 2.00 |
|
| | 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 |
| 30 min on bike. 1.5 miles on TM |
| Orange Nike Flyknit Trainer Miles: 1.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| 45 min elliptical. 2 miles on TM. Strength training. |
| Saucony Kinvara 4 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| 30 min on elliptical
3 miles on TM @ 7:30
Strength Training
|
| Blue Nike Flyknit Lunar1 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 |
| 30 min on bike. 3 miles @ 7:30 |
| Blue Nike Flyknit Lunar1 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.50 | 7.50 |
| 30 min elliptical. 4 miles @ 7:30 Strength training |
| Blue Nike Flyknit Lunar1 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 on TM @ 7:30
|
| Orange Nike Flyknit Trainer Miles: 6.00 |
|
| | 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 @ 7:30, strength training
|
| Orange Nike Flyknit Trainer Miles: 4.00 |
|
| | 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, no watch, probaly ~7:30
|
| Blue Nike Flyknit Lunar1 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 on TM @ 7:30
|
| Blue Nike Flyknit Lunar1 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 miles @ 7:30, strength training |
| Blue Nike Flyknit Lunar1 Miles: 6.00 |
|
| | 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 |
| 5.5 miles around Holladay, ~7:15
|
| Blue Nike Flyknit Lunar1 Miles: 5.50 |
|
| | 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 |
| 5 miles @ 7:30 |
| Blue Nike Flyknit Lunar1 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 @ 7:30 |
| Blue Nike Flyknit Lunar1 Miles: 6.00 |
|
| | 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 at 7:30 pace. Then increased my pace from 7:30 to 6:30 over the last 2 miles to get to a total of 10 miles. Strength training.
|
| Blue Nike Flyknit Lunar1 Miles: 10.00 |
| |
| | 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 |
| 5.5 miles @ 7:30 2.5 miles @ 7:00 |
| Blue Nike Flyknit Lunar1 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 @ 7:30 |
| Blue Nike Flyknit Lunar1 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 miles @ 8:00 pace, strength training.
|
| Blue Nike Flyknit Lunar1 Miles: 6.00 |
| |
| | 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 |
| 5 miles @ 7:30 3 miles @ 6:45 4 miles @ 7:30 Strength training |
| Blue Nike Flyknit Lunar1 Miles: 12.00 |
| |
| | 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 @ 6:45 |
| Blue Nike Flyknit Lunar1 Miles: 6.00 |
|
| | 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 |
| Post-call 4 miles @ 8:00, strength training
|
| Blue Nike Flyknit Lunar1 Miles: 4.00 |
|
| | 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, strength training. |
| Saucony Kinvara 4 Miles: 8.00 |
|
| | 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 @ 6:45 |
| Orange Nike Flyknit Trainer 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, no watch, easy pace.
Saw physical therapy this morning for my achilles and also did a running evaluation. Said I needed to shorten my stride and increase my cadence. Also, pick up my heels a little more while running.
|
| Blue Nike Flyknit Lunar1 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 5 miles @ 7:30
3 miles @ 6:40
2 miles @ 7:30
2 miles @ 6:30
1 mile @ 8:00
Strength Training
|
| Blue Nike Flyknit Lunar1 Miles: 13.00 |
|
| | 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
4 miles @ 7:30
1 mile @ 7:00
2 miles @ 6:30
Strength Training
|
| Volt Nike Lunaracer 3 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
|
| Volt Nike Lunaracer 3 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 late at 8:00 after being on call |
| Volt Nike Lunaracer 3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1262.10 | 290.25 | 0.00 | 0.00 | 137.00 | 1689.35 |
|
| Green Brooks Pure Connect 2 Miles: 75.50 | Orange Nike Flyknit Trainer Miles: 123.75 | Blue Nike Flyknit One+ Miles: 441.00 | Skechers GoRun Ride 2 Miles: 45.00 | Blue Nike Lunaracer Miles: 137.00 | Saucony Progrid Mirage 2 Miles: 29.00 | Saucony Kinvara 4 Miles: 135.00 | Blue Nike Flyknit Lunar1 Miles: 427.70 | Volt Nike Lunaracer 3 Miles: 99.30 |
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