| Location: UT, Member Since: Jan 17, 2008 Gender: Male Goal Type: Other Running Accomplishments: yearly mileage totals (actual running miles, not crosstraining etc)
2008 - 1,317
2009 - 2,654
2010 - 2,578
2011 - 2,618
2012 - 3,083 (ran everyday this year. PR's in half and full marathons, at age 48!)
2013 - 1,177
2014 - 1,716
2015 - 1,060
2016 - 951
2017 - 786
2018 - 1,058
2019 - 1,211
2020 - 1010
2021 - 1064.9
2022 - 1135.9 Short-Term Running Goals: reacquaint myself with my long lost running freak, and then proceed to get my running freak on
run faster
increase mileage in the Spring
keep running
Long-Term Running Goals: run
Personal: born in 1964. married 25 years. one wife one dog
6 ft tall, nation wide
"Engaging in a little suffering — however self-imposed, arbitrary and contrived — before breakfast each morning tends to demand some humility and injects some marked relief into the rest of the day, making things sharper, more inspired, more immediately aware of the powerful presence of being. And that seems really worthwhile." A. Krupicka
"I cruised down hills, churned up hills, and floated over the asphalt, existing in a world that seemed to lack the confinements of such ubiquitous rivets as time, obligation, or pain. I knew then that this was destined to be one of those serendipitous runs for which so many of
us strive yet so rarely achieve." J. Nevels
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| Asics 1130 Bronze Miles: 328.20 | Treadmill Shoe Miles: 306.55 | Asics 1130 Miles: 59.00 | Asics 2140 Miles: 558.30 | Asics DS 13 Miles: 188.50 | Trail Shoe Miles: 474.65 | GSS 3 Miles: 371.00 | Barefoot Miles: 5.75 | GSS 3 (2) Miles: 142.45 | Mizuno Wave 12 Miles: 221.05 |
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Got out around noon. Overcast skies, 40F, headwind no matter which direction I ran. Shorts, two top layers, glove liners.
Ran from the house North on Hwy 89 to Davis high school and back. It's about 4.5 miles to Davis high. I envision running out there in the summer to do speed work on the track, then running back home.
Just didn't feel it today. Heavy legs, low energy. Still better than the alternative.
9 mi/1:20:13/8:55 avg. |
| Asics 1130 Bronze Miles: 9.00 |
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6.7 millacious miles. 65F inside the house, a load of whites in the washing machine.
When I got home from work what I wanted to do was find a dark corner with soft blankets and pillows, curl up there in a fetal position, and enjoy the silence...instead I ran on the treadmill. Go figure.
6.7 mi./58:40/8:45 avg |
| Treadmill Shoe Miles: 6.70 |
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Easy run outside around the neighborhood. Mostly sunny, 25F, light breeze coming from the North. Shorts, long sleeve mock-T under short sleeves, glove liners, baseball cap (should've worn full winter hat).
The sun was out and so was I. Ahhhhh...
4.4 mi./38:30/8:45 avg. |
| Treadmill Shoe Miles: 4.40 |
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Started around 1:00 pm. Sunny, 19F, light breezes. Left from house, ran the Glovers Lane/cattle road loop. Pace was slow and easy today. Everything in good working order. |
| Asics 1130 Bronze Miles: 15.20 |
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PM thrills on the TM
Ran the first and last .25 of the 4th mile & the last .25 of the 5th mile @ 7:30 pace.
6 mi./52:34/8:45 avg. |
| Treadmill Shoe Miles: 6.00 |
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AM - TM
Really feeling wiped out this morning. Maybe all the snow shoveling! | |
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Embracing the treadmill this week...3 days in a row.
Very rough going still this morning. Don't know what's up.
6 mi./53:05/8:50 avg.
THIS JUST IN: The sun apparently still exists and is currently making it's first appearance around these parts in three days! AND it has stopped snowing, AND it's 36 degrees instead of 17 degrees. |
| Treadmill Shoe Miles: 6.00 |
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Nice, nice day. Warm before the storm. 48F, mostly sunny, no wind. Great to run outdoors again. From the house/fairground loop. Felt better today than the last couple of days.
8.2 mi/1:09:15/8:26 avg |
| Asics 1130 Bronze Miles: 8.20 |
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Nice weather again today, though not as warm. Sunny, 38F, light wind out of the north.
Ran in a new place today. I drove from work five miles to a place called Jensen park in west Layton. There is a parkway trail which I started on but the real meat was west into the sparsley populated farm lands. Long stretches of road, wide open fields and views of Antelope Ilsand, birds, cows and horses. I passed maybe a dozen cars, and this was during the rush hour time of day. I'll probably run there again as it's a good option for afternoon winter running.
After 3 miles I ran 8 x 1 min. @7:00-7:15 pace with 2 to 3 min easy inbetween.
8.2 mi./1:08:20/8:20 avg. |
| Treadmill Shoe Miles: 8.20 |
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Easy from house today. State/650 west. Sunny, 36F, no wind.
4.25 mi./36:23/8:34 avg. | |
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Finally got out of the house around 2:00. Overcast, gray skies, 36F. Unmotivated today and never really felt un-funky during the run. Not that I felt funky, you know, 'cause that could be construed as a positive feeling, "I felt so funky on that run, man." But I started the run in a cloud of funk, and the funk stayed with me throughout the run. So in a sense it was a funky run, but the run certainly was not - funky.
650 west/tour of the hood.
9.2 mi./1:20:30/8:45 avg. |
| Asics 1130 Bronze Miles: 9.20 |
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TM this afternoon. 2 mile warmup then 3rd mile at 7:40 (this is fast for me), 4th mile easy. Then 4 x 2 minutes (2 @ 7:20 + 2 @ 7:50) with 2 minutes easy in between. Short cooldown.
Remember: The treadmill can be a fun and safe way to spend quality time with your own sweat!
6 mi./50:30/8:25 avg.
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| Treadmill Shoe Miles: 6.00 |
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Run during lunch. Beautiful weather! Sunny, 44 degrees, windless.
Jensen park/West Layton, out & back.
Two "tiny dog" encounters today. The first one was a gentleman walking his dog who had one of those retractable leashes. Just a tiny white mutt but when he came running after me, the guy didn't push the little brake thingy, so the leash got longer, the dog got closer. I ended up having to jump over the dog. Good thing he was small. I only cursed alittle, under my breath. The second encounter was a tiny black mutt running across his front yard as I passed, I thought I had him beat but then could hear his little pawsteps coming up behind me, I turned and made threatening sounds and gestures and he turned tail and headed back home. Again, good thing it was a small dog, I could have step on him if neccessary. :-)
9.25 mi./1:19:47/ 8:38 avg.
Good day sunshine. |
| Asics 1130 Bronze Miles: 9.25 |
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Another lunchtime run. Sunny, 40F, light breeze. Jensen park/West Layton route.
Felt good all around. No dog dodging today.
10 mi./1:25:34/8:33 (Last mile/7:52) |
| Treadmill Shoe Miles: 10.00 |
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TM in the PM
5.5 mi./47:00/8:33 avg. | |
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Eight at lunch. (Get it..."eight" at lunch?).
Jensen park/west Layton
8 mi./1:08:17/8:32 avg (last mile 7:32)
A couple of slower headwindy miles in there. |
| Asics 1130 Bronze Miles: 8.00 |
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TM Active rest day.
3.5 mi./30:27/8:42 avg | |
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Started around noon. Sunny, 35F, light breezes made for a frozen face. Didn't feel too good starting out but ended up going farther than I had planned. Got a drink of water at the fairground (11.5 mile), and felt better.
LPT/Glovers Lane/Fairgrounds
15 mi./2:12:44/8:51 avg. |
| Asics 1130 Bronze Miles: 15.00 |
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Good easy recovery run. Sunny, 35F, light breezes. This is like the second or third day that the air quality in our stinky little valley is considered dangerous. Recommended no strenuous excersize outside etc. I ran 15 miles in it yesterday and 6 today and so far I feel fine. We need a storm to move in and wash out the dirty air!
Ran from the house to LPT, out and back. |
| Treadmill Shoe Miles: 6.15 |
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Afternoon delight. Lunch time run in the gobbledygook known as "The Inversion". I could taste the air when I began the run, but by the end I didn't notice it anymore.
Jensen park/west Layton, sunny, smarmy, 34F, freezing face breeze.
I dedicate this run to the Prez. |
| Asics 1130 Bronze Miles: 7.20 |
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Treadmill this morning. After 30 minute warm up I did 10 x 1 min. @ 7:30 pace w/1 min. easy inbetween, cool down.
7 mi./60:55/8:42 avg. |
| Treadmill Shoe Miles: 7.50 |
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From the house to LPT out and back. Overcast sky, 34F, no wind.
Just a good run.
9.1 mi./1:19:23/8:45 |
| Asics 1130 Bronze Miles: 9.10 |
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10 on the treadmil.
10 on the treadmil.
10 on the treadmil.
10 on the treadmill.
10 on the treadmill.
10 on the treadmill.
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| Treadmill Shoe Miles: 10.00 |
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6 more treadmill miles.
My body politely requested slow & easy today and we kindly obliged.
6 mi./54:26/9:04 | |
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Ran from the house to Legacy parkway trail, out and back. Snowing big fat wet flakes the whole time, 32F, no wind. Surfaces were wet and slushy, a little slippery in places.
Just going to take it real easy this week.
I'm registered to run the Ogden half marathon on May 16th. My goal is to run 1:50 or faster. I'll look for a 5k and/or 10k to run in March and April. |
| Asics 1130 Bronze Miles: 8.20 |
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Treadmillio
5 mi/42:48/8:34 |
| Treadmill Shoe Miles: 5.00 |
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A chilly (20 degrees, wind 7-12 mph = brrr!), but sunny lunchtime run starting from jensen park and down through west layton/syracuse.
10 mi./1:24:33/8:27 avg. |
| Asics 1130 Bronze Miles: 10.00 |
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7 easy for lunch today. Snowing lightly, 28F, too much wind.
Stopped three times during the run. Once for a dog, once to facilitate a code yellow, and once for cows.
THIS JUST IN: My wife likes the Bee Gees |
| Treadmill Shoe Miles: 7.00 |
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Lunchtime jaunt in West Layton/Syracuse. Sunny, 37F, light wind.
After 4.25 mile warmup I did 8 x 2 min. @ 7-7:30 pace with 2 min. slow in between, half mile cooldown.
Just for fun, here's my mile splits: 1) 8:23 2) 8:39 3) 9:12 4) 9:11 5) 8:12 6) 8:11 7) 8:11 8) 8:03 + .5 in 4:01
8.5 mi/1:12:03/8:29 |
| Asics 1130 Bronze Miles: 8.50 |
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Treadmill.
I took my running gear to work today in case I got a chance to get a lunch run in. Didn't happen. So, on the drive home from work, the skies were sunny and clear the temp was in the high 30's. As I drove through the streets near my house, I thought of how nice it was going to be to get home, change, and get a short run in before it got dark. I've run out by work all week, and I thought of how much I missed the tree lined streets that I begin my runs from home on. As I pulled into my driveway, I realized that I had left all my running gear at work...Hahahaha!! Somewhat deflated, I opted for a treadmill run. A blessing in disguise as I felt light headed and a little woozy going into the first mile and probably wouldn't have gotten much done on the road anyway.
3 mi./25:34/8:31
"A day without sunshine is like...night" Steve Martin? | |
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Beautiful weather today. Sunny, 39F, little wind. I drove from work to the Legacy Parkway trail and ran an easy 7 to end the month. I ran everyday this month, plus two days before the month started. I don't intend on a long running streak or anything, I just wanted to get the year off to a good start.
7 mi/1:01:42/8:49 |
| Treadmill Shoe Miles: 7.00 |
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From the house down to LPT out and back. Around noon. Sunny, 36F, not windless.
Lots of surface variety, dry asphalt, hard snow/slush, mud, ice.
14.25/2:06:49/8:54 |
| Asics 1130 Bronze Miles: 14.25 |
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Lunch run. Jensen park/syracuse. Forgot to pack socks. Sunny, 39F, light headwind in all directions. Ran last mile in 7:36 (I have to make note of my paces and times so that in September I can look back and see massive improvement).
7 mi/59:42/8:32
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| Treadmill Shoe Miles: 7.00 |
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Easy late lunch run today from Jensen park. Sunny, 40F, usual wind.
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| Asics 1130 Bronze Miles: 6.00 |
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Run at lunch. Sunny, 40F, wind in all the wrong places (I don't like wind).
3.5 mile warmup, 2 x 2 miles with .5 easy in between. 2 mile cooldown. I wanted to keep the two mile pace under 8:00 per mile. Blew it for the first mile, but made up for it with the other three. Here's the splits for the workout: 1) 8:07 2) 7:43 1/2 mile easy 3) 7:52 4) 7:49
This felt really good. I've noticed that when I run faster, I feel better during the run...does that make any sense?
10 mi/1:24:06/8:25 avg. |
| Treadmill Shoe Miles: 10.00 |
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Late afternoon 8.5 mile trudge along the LPT. Mostly cloudy, 52F, headwind in both directions (seriously!). Felt pretty beat up today, took it real slow.
Do any of you drink "Ensure"? I use it as a recovery drink. It's loaded with protein and carbs and vitamins and such. For some reason I associate Ensure with the elderly, and so felt a little sheepish the first couple of times I bought it, like I was buying adult diapers or something (which I know I'll be doing someday if I'm lucky enough to live that long). Anyway, the stuff tastes great. |
| Asics 1130 Bronze Miles: 8.50 |
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Sunset 6 on the LPT. Post rain, 40F, clean air!
It had rained all day and I assumed I'd be running on the treadmill tonight, but the rain stopped just as I was driving home from work. Easy run but when I turned around at mile three to come back, I had turned just ahead of a runner who was coming my direction and I used his presence to push a fast 4th mile out @ 7:43...fast for me anyway.
6 mi/51:31/8:35
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| Treadmill Shoe Miles: 6.00 |
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Rest day. EZ 4 on the LPT. Mostly sunny, 46F, light wind.
No treadmill for over a week...starting to feel human again. :-) | |
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Nice late morning run. Partly cloudy with temps in the upper 30's, light wind. Nothing special today. Didn't feel particularly great, had designs on going further but puttered out at 13.65 miles. I think it could be because I started late in the day and only ate a bagel and a bannana this morning.
This coming week should be a challenge keeping the mileage up. My wife and I have a floral shop and Valentines is this Saturday. This week should be long and crazy (hopefully!). Plus alot of moisture in the weather forecast this week portends some quality treadmill time if nothing else. We'll see.
13.65 mi/2:01:42/8:55 |
| Asics 1130 Bronze Miles: 13.65 |
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AM TM Need I say more?
6 mi./52:50/8:48
PM From the house to LPT out and back. Mostly cloudy, 37F, good wind heading out, tailwind coming back. Some unavoidable slush.
7.2 mi./1:02:43/8:43
I'm front loading the week in anticipation of work getting busier as the week progresses. |
| Asics 1130 Miles: 7.20 | Treadmill Shoe Miles: 6.00 |
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PM on the TM
Taking slow and easy to the extreme...for self preservation. |
| Treadmill Shoe Miles: 6.00 |
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Lunchtime run from Jensen park/Syracuse. Snowing, 31F, wind from the South.
After 2.5 mi. warmup I did 8 x 2 mins. @ 7:00-7:30 pace. Then cooldown.
Ugh. Usually if I don't feel good, my legs will still perk up after a couple of intervals, but not today. Still really glad to be able to get this run in, and glad it was outdoors as my forecast for the rest of the week calls for mostly treadmill with a 50% chance of goose egg. |
| Asics 1130 Bronze Miles: 8.15 |
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Five for fighting, on the treadmill tonight.
42:50/8:34 | |
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Easy 4 on the awesome treadmill.
33:32/8:23 |
| Treadmill Shoe Miles: 4.00 |
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| | Good long day working. Only three or four hours of sleep last night. No run today. Time for spaghetti! | |
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Didn't get out until 2:00. Ran on the roads around the neighborhood. Mostly sunny, 38F and some light wind. Test drove the new shoes, they felt great, better than I did.
After about 2.5 miles I had to stop at my house for a bathroom break, unusual for me. Also I realized that I very rarely stop during a run. Even for workouts or whatever. I think that mentally it's hard for me to stop and then start running again.
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Nice run this afternoon after a short day at work. Moslty cloudy, 45F, little or no wind. It was pretty warm out today. I've felt pretty sluggish the last two days, so after 4 sluggish miles today I tried to run miles 5 and 6 faster to see if that helped, and it did.
Mini tempo splits: 7:42 and 7:47.
7.5 mi/1:03:20/8:27 | |
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Treadmill this afternoon. After 2.5 miles I did 6 x 3 mins. @ 7:30 pace with 2 mins. easy in between, then cooldown to 7 miles. I walked for 4 mins. then ran another mile @ 8:36.
7 mi./59:16/8:28
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| Treadmill Shoe Miles: 8.00 |
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I managed a mid-morning escape, and ran in the sun, though it was pretty cold. Started about 9:30 am at jensen park/3000west/syracuse. Started really slow and after 4 miles tried to run a little faster for the next four.
Miles 1-4 avg 8:55 pace.
Miles 5-8 avg 8:11 pace. Mile 9 @ 8:36
total: 9 mi./1:17:09/8:34 | |
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Easy 8 on the LPT. Late afternoon run under sunny skies and 40 degree temps.
Legs were heavy and non-compliant throughout the run. |
| Asics 1130 Bronze Miles: 8.00 |
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10 miles for lunch. Sunshine, mid forties, light wind out of the North. Mostly a steady state run but ran the last mile a little faster @ 7:52. Legs returned to the team today.
10 mi./1:26:47/8:41 | |
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From the house to LPT out and back. Overcast sky, 40F, light wind. Got started around 12:30 pm. Never really got going today. Ran mile 8 in 7:32 to try to change it up a bit, but even with that my pace for the rest of the miles remained flat.
This next week may be an easier week as I want to start training in earnest beginning in March with an eye to the Ogden HALF marathon on May 16th. During the those 11 weeks I'll probably do minimal speedwork and mostly focus on building my mileage base to 60-70 MPW, hopefully running several 60+ weeks consecutively, with minimal taper, essentially training through the half marathon. If anyone has any suggestions/wisdom/advice they'd like to share regarding this rough plan, please do so as I've never really trained for a race before, and would greatly appreciate any insight(s) you have. | |
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Recovery run. Late lunch time on the LPT under mostly cloudy skies and warm 47 degrees with little wind. Felt good to run in short sleeves, first time in a couple of months. Took about 4 miles to feel warmed up. Starting at mile 7 I did 6 striders at .1 with .1 easy (40-45 seconds). Something must be wrong with my garmin because it shows my fastest pace in mile 7 as 5:09. If I was moving that fast it must have been for maybe .0001 second! I did feel good today though.
8.25 mi/1:11:46/8:41 |
| Treadmill Shoe Miles: 8.25 |
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Easy 8 for lunch. Mostly sunny, 55F, some wind. Jensen park/syracuse trail.
Aaahhh warmth! | |
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Easy six on the Syracuse trail. Mostly cloudy, some wind, 50F.
Glad it's an easy week because my legs have felt trashed, heavy, crampy the last couple of runs.
6 mi./51:50/8:38 |
| Asics 1130 Bronze Miles: 6.00 |
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I have a date with the treadmill tonight, 7:00 PM. I can hardly wait! What should I wear?
Well, the date went pretty well. We've been dating off and on all winter so we're comfortable enough with each other by now. Still I like to take it slow. She really gets my heart beating, and it seems like the longer we're together, the more sweaty I get. I have a feeling that no matter how long we're together, I'll only go so far with her. My mind does tend to wander when I'm with her...okay, I'm done. It wasn't that great a metaphor anyway.
6 mi/50:57/8:30
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Since it's an easy week for me I'm trying a little experiment. I'm not going to run today, I'll run 4-6 miles very easy tommorrow and then a long run on Sunday. I usually take Saturday off, but I've been wondering if it's better to run just a little the day before a race/long run/hard effort. So, we'll see if this works for me.
On another note, Snoqualmie has a discussion about cadence counts on her blog yesterday. I've never really thought much about how many steps I take each minute, but the discussion got me thinking so last night on the treadmill I counted my steps for a minute. I did this three seperate times at different paces, and each time my count was below 160! What the heck. I've been reading how the average should be between 160-180...so, is this something I should work on? Are my strides too long? Will my average pace per mile come down if I work on increasing my cadence? So many things to wonder. | |
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It's been three months since my last run on the fire break road (dec. 1st, '08). It was so nice to be up there again, dodging rocks, jumping puddles, climbing and descending. Since my last run there, I have increased my speed through running consistently all winter, and without even trying I pr'd this course substantially today! I may not be a particularly gifted runner, but I consider my ability to run a gift.
February ends, in my mind winter is over and I feel like I've met my goal of running consistently over the winter. I'm looking forward to ramping up the effort a bit this Spring as I prepare for the Ogden Half marathon, and then the real fun begins as I spend the summer getting ready for the TOU marathon in September. I've never been this fit before, especially at this time of year, and I look forward to venturing into new territory with higher mileage and more intense workouts over the next several months! |
| Asics 1130 Bronze Miles: 4.35 |
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Getting out the door at 5:00 AM for my run this morning had nothing to do with diligence, or necessity. It had everything to do with INSOMNIA. Around 4:30 am I decided to get up and get the run in before I was too tired to run at all.
This is the furthest distance since I starting running again last year. I think it went okay. I took the "run your long runs 1 to 2 minutes slower than your regular pace" recommendation to heart this morning as I focused on staying relaxed, steady, and mentally strong. Good weather with clear skies, about 30 degrees and some light winds. Lots of birds chirping, I think they're getting psyched for Spring too.
Registered for TOU marathon today... | |
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Late lunch run on the LPT. Cloudy, 42F, not much wind. Felt pretty good considering yesterdays long run. After two miles I felt good and thought I'd try 2 or 3 miles at a tempo pace, haha! After the first mile I realized that wasn't going to happen so I just tried to keep the pace faster than usual for the rest of the run.
7.2 mi/59:33/8:16 |
| Treadmill Shoe Miles: 7.20 |
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Run at lunch. Sunny, 64F!! wind 18mph etc.
Easy recovery run. Decided to scout out the area around my workplace. I haven't run from the shop before because the traffic around here is horrendous. It was about what I expected: lots of concrete, traffic, twists and turns. Not my cup of tea. However, there is a high school a half mile away and I figure I can run from here to the track and get in a good workout from time to time. So that's convenient.
Unfortunately the weather supposed to turn cold again soon, with rain/snow. But it'll be short lived and warm temps will soon be the norm...
THIS JUST IN: All headwinds are annoying, but less so when they're warm rather than cold. | |
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Run from house this morning to legacy park trailway, out and back. mostly cloudy, 55F, wind 16 mph with wind gusting to silly mph.
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Had to put one of our dogs down this morning (Farley). She was a great dog and we shared many adventures over the last nearly 10 years. Everybody loved her, she was a real sweet dog.
Lunch time run. Mostly cloudy, 40F, wind at 15 mph. Jensen park/Syracuse trail.
The run really helped to clear my head today, grateful to be a runner.
Did sort of a tempo run...I guess. After 4 miles easy I ran the last 4 faster. Here's the splits:
1 - 8:33
2 - 8:45
3 - 8:45
4 - 8:42
5 - 8:18
6 - 8:08
7 - 7:59
8 - 8:19
1:07:27/8:26 avg.
I felt better today than I have all week. Next week I'll try an actual tempo workout. I didn't have anything planned for todays run and it just sort of went this way.
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| Asics 1130 Bronze Miles: 8.00 |
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Nice and easy on the fire break road this afternoon. Mostly cloudy, light snow, 36F.
Me likey. |
| Asics 1130 Bronze Miles: 6.25 |
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Full on rest day.
This just in: Running is good for you. | |
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Started at 12:40 GST (Garmin Standard Time). Sunny, 48F, wind 9 MPH gusting to 20+. The wind sucked even more today for some reason.
After almost 7 miles into the wind I tried to run 3 miles at tempo pace, miles 8 - 10 averaged 8:09, then 2.25 mi. cool down. I'm tempted to feel discouraged about today's run because I was so wiped out at the end but I think those first seven miles took a lot out of me, so I guess I got in a pretty good workout although it's not reflected by my pace.
I've noticed that when I tire on a run, or struggle to keep the pace I want, it's almost always because of my legs. My lungs/breathing feel great, but my legs feel stiff or crampy. I stretch every night pretty thoroughly, but beyond that I don't know what else I should do to keep my legs from copping out on a hard run. It seems like there should be a magic beverage or something that will flood my legs with love and happiness and make them feel no pain and all gain. But I've yet to hear of any such wonder elixer. Please, let me know if there's something obvious I can do to help aleviate the situation.
My wife and I are celebrating our 12th wedding anniversary today. Although we've actually been together over 13 years. Life is good and I'm a lucky guy! | |
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Easy TM run.
This just in: it's remarkably easy to turn a treadmill OFF.
I just started reading "The Call Of The Wild" by Jack London. Oh my goodness! | |
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On the treadmill. Made up the workout as I ran based on how things were going.
2 mi. warmup
8 x 2 mins. @ 7:30 7:54 mpm range w/1 min. easy
.5 mi. easy
4 x 3 mins. @ 8:00 mpm w/ 1.5 mins easy
.5 mi. easy
2 x 1 min. @ 7:04 mpm w 1 min easy
1.6 mi. Cool down.
Felt pretty good throughout.
10 mi./1:25:17/8:32 |
| Treadmill Shoe Miles: 10.00 |
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Ran 7 miles easy from Jensen park North on the Syracuse trail and back. Sun, mid 40's, light winds.
1:01:32/8:48 | |
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Late afternoon trail run on the horizon!
(Time passes...)
Easy fiver on the hilly fire break road. Sunny sunshine, breezy breezes, 45- ish degrees.
I'll probably run a 5k on Saturday, so tommorrow I'll run even easier. If I run backwards will that deduct mileage from my weekly total? |
| Asics 1130 Bronze Miles: 5.00 |
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Easy 4.25 for lunch. Run North from jensen park/syracuse trail. Sun, 40F wind 5-8 mph.
Looking forward to the 5k tommorrow, my first race in almost six years.
Giggity. |
| Treadmill Shoe Miles: 4.25 |
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| | Race: |
Leprechaun Lope 5K (3.1 Miles) 00:23:26, Place overall: 38, Place in age division: 7 | |
Finally. My first race since being here on the blog. Now I have a 5k time I can use to more accurately gauge my workouts. I think my time was right around a PR I ran 12 years ago, at sea level, in LA. So, given that I'm 44 yrs old now, and the race was at about 4200 ft elevation, I guess I'll take it. Like I have a choice.
The race started at 8:30 am. I got there around 7:15, registered, and then warmed up 3.9 miles. I ran up into city creek canyon. I used to run up there all the time and it's been a few years so it was nice to see it again. Very peaceful up there with the creek gurgling, the birds chirping, and the day starting to light up. Cold temps and a brisk north wind.
The race starts uphill. The first over mile and a half is mostly uphill in fact. My slow gene had me breathing hard and loud within the first quarter mile...and it seemed I never really did get my breathing under control. I've never had this happen in training, I wonder if nerves played into this at all. I passed the first mile in 8:19. I was okay with this because it was uphill. I was worried that that was going to be my pace for the whole race though, and I tried to push harder. The second mile I ran in 7:39, that's better. I'd say the last quarter of mile 2 was downhill. The third mile was all downhill, and pretty steep at times. My split for mile 3 was 6:45. I found myself trying to stay with this kid (like 12 years old or something) throughout most of the race, (ah, the life of a middle of the pack guy!). He did pull way ahead of me in the final quarter. For the most part, I passed people the whole time and had just a couple of people pass me. I sprinted hard to the finish line. The clock said 23:15 but my Garmin said 23:25 for 3.11. So I'll call it 23:20 for 3.1 until/if I see official results. I felt a little nauseous for just a few seconds after I stopped but relaxed and took a few deep breaths and was fine.
Well, I'm not fast. But I do think I can improve. One thing different nowadays compared to when I ran before is that I can pick up my pace and surge when I want to, and maintain that for a minute or so. Whenever I heard footsteps coming up behind me, I had another gear I could go into, and the footsteps would fade. I've never been a competitve person, but I'm learning to use the other runners around me to get a better performance out of myself.
I cooled down with two easy miles.
Now I need to find a 10k for April.
Splits, according to the book of Garmin:
mile 1 - 8:19 (all uphill) "Gravity Hill" is definately uphill heading North.
mile 2 - 7:39 (about 3/4 up and 1/4 downhill)
mile 3 - 6:45 (all extremely downhill)
last .11 42.09 (6:13 pace)
I'm curious to see how I'll feel tommorrow. | |
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| | Ran on the pipeline trail in Millcreek Canyon. Some packed snow, slush, and mud, but some nice dry stretches too. Beautiful weather with sun, low 50's and light wind. I was in Salt lake this morning visiting with my dad, and brought my running gear along. Encountered lot's of hikers, other runners, and dogs. So many dogs. All friendly dogs with happy smiles on there faces! Nice slow pace for most of the run. |
| Asics 1130 Bronze Miles: 9.50 |
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Ran on the LPT, late afternoon, partly cloudy, windy (8 - 15+mph) 64F.
I was tired and very happy when today's run was done. Took it slow. |
| Treadmill Shoe Miles: 8.25 |
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Late lunch run from Jensen park on the roads and Syracuse trail. Sun, 60F, a little wind. Very easy pace. I'm increasing my mileage over the next few weeks so this week I'm laying off everything but nice and easy as far as my pace is concerned.
This weather rocks! | |
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AM: 7.6 mi. Run from the house this morning to LPT out and back. Clear skies, 37F, no wind.
PM: 4.5 on the fire break road with Buddy. Beautiful sunny skies, 64F. I began the run tired but felt a lot better after a couple of miles. |
| Asics 1130 Bronze Miles: 4.50 | Asics 2140 Miles: 7.60 |
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Lunch run at a new location, a nature preserve in west Layton. I parked outside the gate and ran in on a dirt road which became a boardwalk after .4 miles. The boardwalk felt like heaven on my legs and feet. Unfortunately it was only a mile long (1.04 actually), I had hoped the boardwalk went on indefinately. Anyway, beautiful 62 degrees under high thin clouds and calm winds. I don't think this will be a regular running spot because of the short loop, but maybe it will serve as a good second run from time to time. It does have the potential to be quite swarmed with bugs at times I imagine.
8.4 miles easy (9:10 mpm), with 3 "stridervals" of 1 min. @7:00 - 7:30 pace with 1 min. easy. | |
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| | Early lunch run from jensen park/syracuse trail. Sun, 60 degrees, calm winds.
My week total ending today is 66.25 miles, my highest week to date. I've been running consistently for only 7 and a half months (6-7 days a week, 45-60 mpw), but I feel like my body is definately adapting to the new workload. When I ran a couple of 60 mile weeks back in November I felt really run down, wiped out etc. This week I feel really good. Feels like progress.
Highlight of the run: I was running towards a mother and her child on a bike, as I approached and passed them, the young boy (4 yrs old?) looked up at me from under the brim of his big yellow cap and said "YOU'RE SWEATING ALOT!!" Funny stuff. |
| Asics 1130 Bronze Miles: 9.00 |
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Ran from the house up Farmington canyon onto the fire break road, then back down the canyon, through the hood to LPT and out and back, then home. Temps dropped from 56 to 46 degrees while I was out. The winds (12-15 steady with gust up to 30 mph) shifted from SSW to WNW also. It started to rain on me during the last mile or so.
A fun run with a variety of climbs, descents, asphalt, dirt, and nutty weather. |
| Asics 1130 Bronze Miles: 12.00 |
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Late afternoon run. It's been almost two weeks since my last TM run and I was jones'n for a little treadmill action. LOL! Progression starting at 8:57 pace for the first mile and worked up to 7:56 for the last mile. Went a little harder than I planned but the TM is gentle on the legs so I think I'll be alright.
Another thing I like about treadmill runs is I can wear shoes that have no business being still unretired.
1:08:26/8:33 |
| Treadmill Shoe Miles: 8.00 |
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| | Looking for that peaceful easy feeling on the Syracuse trail (all asphalt btw). Mostly sunny, 40F, winds 12-15+mph.
I planned on 8 miles, but the further out I got on the trail, the more rural the surroundings got, and what with the ideal temps, sunshine, pastures, and horses, I sort of got absorbed in thought and before I knew it the  mile alert went off on my watch and I was surprised to see I had gone out 5 miles. I felt good so I stretched it out to 5.5 miles then turned around and came back.
1:41:11/9:12
By the way, my old bud Lysa is on the blog now! Even though I was 27 yrs old when I first met Lysa, we kind of grew up together, we've both gone from wild single crazy party people lol! to "responsible" married, home owning, tax paying, child raising (for Lysa), and now running "adults". We've stayed in touch sporadically over the years. It's very cool that she's here! Give her a hello when you get a chance. Oh the times we had!! | |
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Easy 8 on the LPT late this afternoon. Cloudy skies, 40 degrees, calm winds. Good running weather. Legs felt stiff the whole time, but the run went by quickly.
Carolyn in Colorado is in Utah and she was nice enough to stop by my work today to say hello. It was nice to put a face with a blogger. Thanks Carolyn!
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| | PM - TM - KUER FM 1:00:26/8:38 | |
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6:15 AM clear, 25F, no wind really. VERY easy pace. Boy I like running in the mornings, I should do it more often.
1:30 PM sun, light wind, 45F. 6.7 miles on the 1 mile boardwalk loop at the shoreline preserve. Felt better than this morning. Tried to make a progression run out of it. Worked down to 7:40 for last 1.7 miles. |
| Asics 2140 Miles: 8.00 | Asics DS 13 Miles: 6.70 |
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| | It's dumping snow. I can hear my treadmill snickering at me from the corner of the room. It knows I'm powerless against the allure of the treadmill at times like this. Serenity now. Serenity now.
(Time passes...)
I wasn't looking for a workout today, just needed something to break up the monotony of treadmill miles, so I devised the Goal Pace Tempo Medley:
2 mile warmup
4 miles @ GMP (8:27)
1 mi. easy
1.5 miles @ GHMP (8:06)Â This is faster than my actual goal. I was going to go 2 mi. oops
.5 mi. easy
.5 @ G10kP (7:48)
.5 easy
.25 @ G5kP (7:24) Not a tempo. An interval of one?
1.75 warmdown
12 m i./1:45:20/8:47 avg.
My treadmill is stuck at 1.5% incline. Also the calibration is most certainly off on this old machine so none of these pacings really mean much. But it was a fun way to pass time while running on a hamster wheel. |
| Asics 1130 Bronze Miles: 12.00 |
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Afternoon on the Jensen park/syracuse trail. Mostly sunny, 37F wind 7-10 mph N.
1:07:12/8:24 | |
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6:15 AM, 8 miles, from house to LPT, out and back. Moslty cloudy, balmy 33F, light wind out of the North. Extremely slow and easy pace, except for the part where I raced a backhoe up an overpass. The backhoe won.
1:30 PM , 4.5 miles on the 1 mile boardwalk loop at the shoreline preserve. Overcast, 40F, wind 10 MPH NNE. Felt much better this afternoon than I did this morning. Same with Friday's double. Hmm. 38:52/8:38
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| Asics 1130 Bronze Miles: 8.00 | Asics DS 13 Miles: 4.50 |
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Afternoon run from Jensen park North on the Syaracuse trail. Mostly cloudy, 37F, wind from the North at 6-12 mph.
Did 5 x 30 second striders in mile 8 working each one to 6:45 pace. It's fun to feel like a rock start for 4 or 5 seconds at a time.
1:14:43/8:47 | |
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Well, it looks like I'll end up with a short run tonight (like 6 or 7 PM), either on the TM or the trail if weather permits. That's fine. It's good to shake up the routine once in awhile, I stale easily. Also, I'll have to (or get to) run 7 days this week to get my mileage goal since I won't be getting more than 4 or 5 miles today. Just writing it out here on the blog helps me to solidify a plan.
5 miles tonight on the fire break road with the dog. Mostly cloudy, 50F, wind 5-12 mph. Cool looking sky as a storm front is moving in.
Bad poetry alert!
Not a long run
But this course is hillified
My run jones is satisfied
I could have run more if I tried - but I didn't
So this run I'll abide. |
| Treadmill Shoe Miles: 5.00 |
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Around noon on the LPT. Mostly cloudy, 40F, wind WNW @12-20mph. Very frustrated with the wind am I.
2 mile warmup, 3 mile tempo (7:47, 7:53, 7:47), then 5 miles of push through the wind to get back.
1:25:50/8:35 | |
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| | Easy 6 under overcast sky, 40F, light drizzle, winds 3-7 mph. From the house, through the hood, 1 mile on the LPT. I didn't get started until 2:00 pm. I wanted to hurry and finish so the sun could come out. Now I'm done and the sun is out for the first time today. See how that works? I'm just saying... |
| Asics 1130 Bronze Miles: 6.20 |
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Got out just before 10:00 AM. Sunshine, temps started at 40 degrees and reached 47 by the time I got back. Light winds 1-6 mph. Glorious weather compared to the last week or so. Ran from the house to LPT out and back. Slow and easy.
Giving myself the option of cutting back this week depending on how I'm feeling, how work goes, and in anticipation increasing to 70 mpw training specifically for the Ogden half. | |
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Easy 6 on the Syracuse trail. Sun, 53F, light wind.
51:34/8:36 | |
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Noon on the Bluff trail (previously refered to as the syracuse trail), SUN, 65F, wind SE at 4-10. Beautiful weather brought everybody out, it was nice to have a little company on the trail.
Easy pace (like I ever run anything else). Picked a good week to cut back as my legs have been feeling a little un-alive the last couple of days. All in all feeling healthy, energetic and strong.
1:29:57/8:54 | |
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| | WIND! |
| Asics 1130 Bronze Miles: 7.50 |
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April showers.
Swamped at work.
Hope to get at least a short TM run tonight.
Maybe no run today though...
PM - Showers break, the sun comes out, I find time to take my dog on a 4 mile run on the LPT. Saved from the TM! | |
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5:23 AM (Garmin Standard Time), Couldn't sleep so I ran early. From the house to LPT out and back. Mostly cloudy, 43F, light wind. Very easy pace today. Good end to an easy week. Hope to do 60+ next week, then a couple of 70 mile weeks, then short taper, then Ogden Half, then start training for TOU marathon, then win the lottery, then get better looking.... | |
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| | From the house at 9:40 AM. to LPT, out and back. Sunny, 50F, winds variable 2-8 mph. 4 mile tempo @GHMP and 3 mile tempo @ GHMP (HMP = 8:15) 3 mile warmup 4 mile tempo (8:07,8:09,810,8:01) 8:07 Avg. 1 mile easy 3 mile tempo (8:11,8:16,8:17) 8:15 avg. 2.1 mile cooldown. I feel okay about this workout. A little dissapointed that I faded so much in the second tempo. But that's what this is for right? To push myself. If I can run the half with an 8:15 pace, that will be 1:48:05. My goal is to beat 1:50, so I'll keep working on the 8:15 target in my workouts. 1:54:24/8:44 | |
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| | Easy eight on the Bluff Trail. Sun, wind, warmth. | |
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High noon on the LPT. Weather: no comment.
Although not reflected by my pace, I felt gooder than usual today.
1:28:12/8:49 | |
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Early lunch. From the house to LPT out and back.
Weather: thank goodness it wasn't "60 dgrees and sunny, with calm winds" today, that would've really been a drag.
Exact same pace as yesterday. |
| Asics 1130 Bronze Miles: 8.00 |
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Got a late start (2:00 PM). On the Bluff trail. Light rain, 39F wind out of the NW 4-12 mph.
After the first mile I started feeling dizzy/vertigo. I thought maybe it was the strong crosswind playing with my sense of balance. I stopped at mile 3 to see how I felt and I felt weak and shaky...but I decided to press on another mile and turn around for 8. However, when I got to 4 miles I started feeling alot better so I kept going to 6 then turned around. On the trip back I started feeling really strong with my last 3 miles avg. 8:15/mile. So, optimism wins again.
1:46:56/8:55 | |
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Slogfest on the Bluff trail. Partly cloudy, 52F, wind variable 8-15mph. Weather looked better today than it has for awhile, so I won't complain about the wind...the windy wind...not going to complain...
Barely got my 60 for the week, but at least I did it in six days so tommorrow can be a rest day. Shooting for 70 miles next week. |
| Asics 1130 Bronze Miles: 9.00 |
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9:00 AM. From the house to LPT out and back. Sunny, 58F, light wind. Beautiful conditions.
I felt just okay today, and things were going well until about mile 14 then I just sort of bonked. Don't know what happened...I couldn't have stuffed any more carbs into myself yesterday...hope to get this figured out by Sept. marathon.
2:33:45/8:56 | |
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Oh beautiful day. Sun, 68F, light wind (just right for cooling). Lunch run, Bluff trail. As usual, felt good the day after a long run. It's the day after the day after a long run that I feel it.
Hoping to get a run in early tommoroow morning before rolling out of town. Camping = no computer = no blogging until late Friday. Hoping for some good miles in the South East desert of Utah. So, in case I don't have time to blog in the morning, have a good week y'all!
1:11:47/8:39 | |
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6:00 AM. 8 miles, from the house to LPT. Clear skies, 46F.
PM: 4 miles (pre-blogged) somewhere near moab...
(I'm writing this on Friday the 24th, now I'm back home...) Well, if I hadn't pre-blogged it, I probably wouldn't have done it. After driving all day in the heat and finally arriving at our camp, I just wanted to crack open a cold one and soak in the views. But I had to get a 4 mile run in. But first I had to set up my tent/camp etc. Then about 6 PM I ran 4 tired, hot miles. I knew within the first mile that I was going to be in for some tough runs this week. No matter which direction I go, I was going to have to run hills. Long, slow, often quite steep, hills. I think, this, my first 70 mile week, would've have been much easier without having to do these next couple of day's runs up and down these hills. But I realized that if I could pull this off without getting injured, then I might actually feel like I'm acheiving some kind of conditioning...I was looking forward to the punishment. |
| Asics 1130 Bronze Miles: 4.00 | Trail Shoe Miles: 8.00 |
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| | 7:50 AM. 4 miles up, 4 miles down. 2 miles of this climb gain 1,000 feet. This workouts to something like an 8 or 9 % grade, and in some spots it was steeper. I was extrememly tired this morning from running 37.5 miles in the three days previous (alot of miles for me), with 4 of those miles being on this same road last night. This road, by the way, is also very rocky, my feet were taking a beating. So a grueling climb. I was going to run 4 more tonight, but opted for rest instead. My legs are hammered and I'm hoping that tommorrow I'll feel more recovered... | |
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7:45 AM. 11 miles starting with a descent down to a flat campground area next to the Dolores River, with a nice 1/2 mile loop that I ran several times. My legs are still feeling very sore today, especially my quads, so I ran quite slow. By the time I climbed back up to camp, I had only run 7.25 miles, so I continued on to the wretched climb that I had done yesterday for more mileage. Around mile 10, my legs actually started to feel better (?), and the last mile was enjoyable. It was an encouraging mile because I've been running sore for the last 22 miles before this ONE mile.
6:00 PM. 4.5 miles down by the Dolores river and some flat loops around the campground before the climb back to camp. This was my best run of the trip in terms of how my legs felt, and I'm hoping that I'm recovered enough to finish off a 9 miler tommorrow for 70 miles for the week. It turns out that my week ending today I ran 70.3 miles! I feel very good about this especially given the tough miles these last couple of days. |
| Treadmill Shoe Miles: 4.50 | Asics 2140 Miles: 11.00 |
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Well, I decided to take a rest day today and finish the week tommorrow. Besides being a travel day, the wind howled through camp all night making sound sleep impossible, and it was blowing even harder this morning. It's just as well as my legs are still sore, especially the achilles...and the calves...and the quads...the feet...but hey, the knees feel solid. | |
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7:00 AM. Partly cloudy, fresh post-rain, 42F.
Felt good today. Very easy pace and very happy thoughts... | |
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This is the first Sunday I've not run since I started running six days a week last August...I must've found religion! LOL!! Actually, it works out perfectly as far as my training schedule goes. My body feels great, but my mind was tired this morning and I thought it through and decided this would be a good day to take my rest day for this week. So I'll be running Monday through Saturday to get my 70 miles this week. I might run next Sunday, which is the begining of a two week taper for the Ogden Half.
Today we're going to go pick up a new dog...a great dane...our cats will be so excited. Our other dog Buddy will be happy to have a companion again.
Have a great Sunday! | |
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6:15 AM. From the house to LPT out and back. Clear skies, 36F, light wind. Felt better today than I have in a week.
Hoping for more this afternoon...
Lunch time run on the Bluff trail. Sunny, 53F, winds 15-22 mph SSW. Pleasant enough day weather wise, the wind blew, but other than that no complaints.
Okay, this is going to sound like fiction but it really happened. Just as my run was ending...I was hit in the back of the head by a bird! I heard flapping wings going over my head then all of a sudden wham! It felt like getting hit with a bag of sand. The poor thing, a duck I guess, was waddling around in a daze. It looked like it was gasping for air and probably got the wind knocked out of it. I hope that's all anyway. My head hurt for a few minutes afterward, but I'm not dizzy or anything. I am feeling a little shaky though.
Mile splits for this afternoon: 1 - 8:16 2 - 8:05 3 - 8:42 4 - 8:16 5 - 7:51
41:10/8:14 |
| Asics 2140 Miles: 8.25 | Asics DS 13 Miles: 5.00 |
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Late lunch run on the Bluff. Partly cloudy, 55F, wind from the North 8-12 mph.
Was having a hard time focusing on the run so at mile 6 I started a series of 8 x 2 mins. @ 7:15 pace w/ 2 mins easy inbetween.
Mile splits 1) 9:09 2) 8:15 3) 8:30 4) 8:48 5) 9:17 (um...) 6) 8:27 7) 8:19 8) 8:23 9)8:17 10) 8:21 + .2 mi. @ 1:29 (7:26 pace).
1:27:14/8:33
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6:15 AM. Easy 8 miles. Clear, 40F, light wind. From house to LPT out and back. Legs feeling tired and stiff this morning, loosened up a little during run but not as much as I would have liked.
12:45 PM. Easy 5.5 at the nature preserve (1 mile boardwalk - loops). Mostly sunny, 56F, wind WNW 4-10 mph. Lots of birds, no collisions. |
| Asics 1130 Bronze Miles: 5.50 | Asics 2140 Miles: 8.00 |
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Lunch run. Bluff trail. partly cloudy, 60F, wind NW 4- 12mph.
The pace today was very, very slow and easy. With all that time to think, I came to the conclusion that I actually, really do like vanilla...
April '09...
My first 70 mile week.
My highest mileage month. (260.95).
First time in my life I've been 45 years old. | |
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AM - 9.1 miles, from the house to LPT out and back. Post rain, overcast, some light drizzle, 46F, light winds, some sun peeking through...very nice conditions for a run.
PM - 4 miles with the dogs on the hilly fire break road (or, Bonneville Shoreline Trail). Mostly cloudy, 60 + degrees. Just a real easy, mellow jog with lots of stops for the dogs at creeks, and for ATV's. |
| Treadmill Shoe Miles: 4.00 | Asics 2140 Miles: 9.10 |
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| | Well I waited until after work to run in hopes the rain would stop. When I started the run it was overcast with intermitent light rain. I could see little patches of blue in the western sky. Most of the second half of the run was in the sun, and 56 degrees temp.
I was relieved to find that my legs were recovered, they've been stiff and heavy for the last three days, but today they felt great. This is my second 70 mile week in a row/in my life actually. I'm pleased that I held up without anything breaking. It was touch and go for a couple of days there though. I think what really helped is that I've been sleeping really well, 7 or 8 hours a night. I still get woken up once or twice to let animals outside, but I always fall immediately back into a deep sleep. It's been years since I slept like this. Apparently, adaptation puts me to sleep. Another thing that made the increase in miles possible was that I ran most of those miles much slower than my usual pace.
Cutting back a bit over the next two weeks to make room for the Ogden Half on the 16th.
1:07:38/8:27
Â
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| Asics 1130 Bronze Miles: 8.00 |
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1:00 PM. Bluff trail. Mostly cloudy, 58F, light winds.
Eh...feeling unmotivated today. This too shall pass.
1:12:58/8:35 | |
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| | 5:25 AM. Overcast, 56F. From house to LPT out and back. "When life hands you insomnia, make lemona...er, I mean, get up and go run." | |
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Early lunch run on the Bluff trail. Sunny, 67F, SW wind 13-ish mph.
I'm ready for some taper time.
1:09:05/8:38 | |
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| | Late lunch run. Fire break rd. Lots of hills, sun, and cooling breezes. |
| Treadmill Shoe Miles: 8.00 |
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Most likely not running today. Swamped at work. Burned out. Brain's fried. Excuses, excuses. I got a million of 'em.
Hopefully get a good medium long workout done tommorrow AM. | |
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5:40 AM. Clear, 40F, wind free. Fairground/Glovers Lane loop.
First run in a couple of weeks that felt good. I guess my cut back on the mileage this week helped. Since I'm not very experienced with this kind of training, I was feeling down all week because it seemed like I was never going to feel good running again. I guess the higher mileage weeks just really wore me down and hopefully with another easy week I'll be feeling super come race day. If todays run is any indication, I should be able to reach my time goal for the half next Saturday!
1:52:56/8:37 | |
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3 PM. Clear, 67F, light wind out of the NW. Short run on the LPT.
Wasn't going to run today but needed to burn off some steam.
4 mile tempo run at my 2010 goal marathon pace.
0 miles - warmup
Tempo: 7:42, 7:34, 7:54 (had to do a 180 to head back), 7:40.
0 miles - cooldown.
30:50/7:43 | |
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Late lunch on the Bluff trail. High thin clouds, 70F, light breeze.
This was one of those runs that couldn't end soon enough. Gotta take the good with the bad. | |
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5:30 AM. Clear, 56F. From the house to LPT out and back.
Just trying to rest up and stay injury free for Saturday. | |
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Lunch. Easy six on the Bluff Trail. Sunny, 50F, wind NWN 8 or so mph.
Took 5 miles to warm up. |
| Asics 1130 Bronze Miles: 6.50 |
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Lunch. Hill work on the fire break road. Breezes kept me cool.
My next workout will be a big group run on Saturday...in Ogden...I'm planning a 13.1 mile tempo... |
| Treadmill Shoe Miles: 7.00 |
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| | Race: |
Ogden Half Marathon (13.2 Miles) 01:48:42, Place overall: 291, Place in age division: 24 | |
My alarm went off at 3:00 AM. I got about 4 hours of broken sleep but I felt fine because it was race day and I had no choice but to get moving. NOW I'm tired! Anyway, met my sis in law at her house and she drove us to Ogden. This was her first half and she did really good. I left her at about the halfway point and she maintained the pace we had been running the whole way through. Her time was 1:52:30-ish. The busses got us to the starting line with more than an hour and a half till starting time. I think next time I'll bring a throw away camp chair so I can take a nap while waiting. What a beautiful morning in Eden! I think that's the town where the race started.
My time of 1:48:41 is based on my Garmin, which showed a distance of 13.2 miles. I'll post my official/chip time when it becomes available.
Mile 1 - 8:54 - Pretty slow, but I wanted to be extra cautious, and this is where the only real hill is, and the first mile was my warm up. I started in about the right place because I just slowly passed people, pretty much throughout the race.
Mile 2 - 8:37 - getting warmer. I shed my winter hat at this point.
Mile 3 - 8:18 - This is about what I needed to average for the run to reach my goal of breaking 1:50 for the half, so I knew I needed to make up some time. No big deal, I had 10 miles left to make it up.
Mile 4 - 8:19 - Shed the gloves at this point. I think we entered the canyon somewhere in this mile. So far so good.
Mile 5 - 7:58 - Yep, we're in the canyon now, good downhill action, and a friendly tailwind to boot.
Mile 6 - 8:21 - I am being extra cautious in this race. I have a fear of going out too fast and blowing up at the end. I just want to make my goal and feel good throughout the entire run. So far, I've not forced my pace at all and am just kind of rolling down the hill. I had been running with sis in law up until this point. I felt pretty comfortable and starting thinking about the time I still needed to make up to reach my goal so I picked it up a little.
Mile 7 - 7:53 - Gravity assist.
Mile 8 - 8:00 - I like mile 8 because that leaves only 5 miles and it's easy to wrap my feeble little mind around that.
Mile 9 - 8:04 - Just comfortably moving along. Leap frogging with the same 4 or 5 runners at this point.
Mile 10 - 8:03 - Passing some runners now. I do feel a little worked as this is the fastest 10 miler I've ever done at 1:22:27. No worries, I've got some mileage base to lean on. In the past this wasn't the case, I'd be running slower and would be derailing by now.
Mile 11 - 8:04 - Such a beautiful canyon and morning!
Mile 12 - 8:22 - Gee, do you think we're out of the canyon and running on the flat part of the course now? How could you tell? I kind of enjoyed this section on the parkway, it was a nice change, and I could hear the crowds in town at this point.
Mile 13 - 8:16 - Even though the race was almost done, I didn't push too hard. I knew I had my goal and was just trying to stay even and soak in the crowd atmosphere a little.
.2 Mile - 1:33 (7:42 pace) - a little kick right at the finish.
What a great course and well organized event. I can see why it sold out so quick this year.
Well. I have to say that I'm not a fast runner, but this really is a great improvement over my "past" running life. Fast running blog has made a huge difference in the way I currently train and think about running in general. THANKS FAST RUNNING BLOG! Thanks to all of you readers and bloggers.
Now with the half behind me, I'm looking forward to training for the TOU Marathon this Fall. | |
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Complete and utter rest today. (Except for the mowing of the lawn, the washing of the dishes and the shopping of the food).
I loved reading the race reports from yesterday. Runners are a special breed... | |
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Early lunch run. Not early enough. I don't know what the temp was when I started, but it was 84 degrees when I got back.
I was going to run this morning but got woken up several times throughout the night. At 3:00 AM I was listening to the sound of a dog urinating on the wood floor in the kitchen...so I had to get up and clean that up. It's been a while since I last had to clean up dog urine in the house, I've really missed it. | |
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| | Hot lunch on the Bluff trail, 84 or so degrees, good times. Easy(easy,easy,easy) 8 miles. Another 5:30 alarm slept through. |
| Asics 1130 Bronze Miles: 8.00 |
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6:00 AM - 9 miles from the house to LPT out and back. Cloudy, light, 65F, some light rain for a bit.
My legs have been tired all week, today was no exception.
1:00 PM - 5 easy one mile loops on the boardwalk at the nature preserve. Sunny, 71 degrees and 10 mph breezes to cool me down. It's funny how in the winter even a 1 mph headwind will make me angry, but when it's hot outside almost any wind is a relief. |
| Asics DS 13 Miles: 5.00 | Trail Shoe Miles: 9.20 |
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| | Like an old car in need of a tune up, with an 1/8th tank of sediment, rolling on square wheels. | |
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Got out for an early lunch (10:30 AM) on the Bluff trail. Sun, 75F, light breeze.
Comparing todays run to yesterdays is like night and day; yesterday being nightmarish, today being all day-glo and happiness.
Got my 50 miles this week so I'm going to take a much needed day off tommorrow, which means only 5 days running this week (I took Sunday off also), so I can rest, and so I can get back on my Sunday through Friday running schedule for the Summer. | |
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10:00 AM. Faiground/Glovers lane loop. Rain soaked run.
Felt best since last Saturday's half...phew! | |
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Ran at 11:00 AM on the legacy park trailway. Mostly sunny, 68 degrees, light breeze, and a whole lotta people, the most I've ever seen on the parkway trail. Mostly bikers, maybe a half a dozen runners. I'm sure the smart runners got out early this morning before it warmed up.
Was finally able to run at my normal pace again. After 5 miles I did 10x1 minute w/1 min.easy @7:15-7:45 pace. During the easy minutes though I slowed down so much that my average pace for the run wasn't enhanced by the effort. Still good to move the legs a little faster, get the heart beating a little harder. | |
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6:00 AM. Clear, 55 degrees, breezy. 11 miles from the house to LPT out, came back on the cattle road. Such a nice morning outside! Ran easy pace.
If the fates allow, I'll run a short one later...
Thanks, Fates. Got out around 2:00 PM. Mostly sunny, 79 degrees, windy, and a little thunder where the clouds were bunching up against the mountains to the East. 5.5 miles at an 8:50 pace doing one mile loops on the boardwalk at the nature preserve. |
| Asics 1130 Bronze Miles: 5.50 | Trail Shoe Miles: 11.10 |
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| | Momma told me there'd be days like this... | |
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| | Two eights don't make a wrong. | |
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7:00 AM. Clear 65F. From house to LPT out and back.
10 miles slow and easy, on tired, heavy legs. | |
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| | Working, mowing, cooking, eating, sleeping. | |
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5:47 AM. Clear, 64 degrees, 67% humidity, no wind really. Fairground/Glovers Lane/LPT loop.
Moving slow this morning. Maybe I can blame it on the fact that I got eight hours of sleep over the last 2 nights combined...yeah, that's it. | |
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6:07 AM GST. Clear, 60 degrees. From the house to LPT out and back.
Koo koo ka-choo. | |
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Had the morning off so I didn't run until 7:30 AM. Clear and 65 degrees. Drove to LPT and ran less than I had planned. Thought I was ready for a workout today...WRONG. It took so much effort this morning to garner an 8:31 pace for 6 miles. Looks like this will be an easy week for me.
Mile splits: 1) 8:22 2)8:12 3)9:02 4)8:44 5)8:52 6)7:55
51:07/8:31
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Got out at 10 AM, 75 degrees and sunshine.
Feel better today. Going to take it easy this week, keep it around 50 miles etc., see where I'm at Sunday. Who knows, maybe a couple of weeks of lower mileage is required.
Well, now I have firefox...I'm change resistant...
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| | Early lunch run. Bluff trail/West Syracuse. Hot. Maybe I need to eat more strawberries.
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| | By the time my alarm went off at 5:30 this morning, I had gotten maybe 2-3 hrs of sleep. Given the kind of week I've been having, I decided to sleep another hour and not run today at all. I'll have to get my 6th day tomorrow, which is usually my rest day. So I've swapped rest days is all. It just means by my next rest day (Saturday the 13th) I'll have run 7 days in a row. Depending on how my "long" run this Sunday goes, next week may be another 50 miler if I'm not over this current funk. I think it's good my body is forcing me to rest up a little before I tackle some higher mileage weeks this Summer preparing for TOU. | |
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11:00 AM 66 degrees. Bluff trail. Felt good with 6 miles today. Mile splits: 1) 8:18 2) 8:19 3) 8:28 4) 8:20 5) 8:15 6) 8:05 49:43/8:17
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| | Easy 8 on the LPT. Mostly cloudy, post rain, low 60's. Still in a low ebb mode.
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| | Early lunch run. Bluff trail. 68 degrees, sunny. Easy eight. In fact, that might as well be my nickname this week, "Easy Eight". | |
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Early lunch run. Sunny, 73 degrees. Another eighter. Today I ran from the shop (this is literally only the second time I've done this because of the traffic and concrete), took a two mile route to the high school track and ran a few there. I ran miles 4 and 6 faster than the others. Mile splits: 8:35, 8:38, 8:38, 7:13, 8:43, 7:27, 9:20, 8:49 1:07:22/8:25 My right achilles has been whispering at me the last couple of weeks. It comes and goes. I'm icing, stretching, and running on it. Just saying. Any advice?
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| | EZ 8 for lunch on a cloudy day. Periods of light rain. Very nice. Achilles feels fine, but if I had to run that easy every time I would lose my mind, or at least get an ipod to listen to. | |
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| | Late lunch. Rain for most of the run, then sun the last 3 or 4 miles. 60 degrees. The easy eight's are really paying dividends. I felt energetic throughout the whole run today. It's been a couple of weeks. Achilles felt much better today. It's still a little tight. I've been icing it a lot and that seems to really help. Easy 8 tomorrow, rest Saturday, then hopefully long and pain free on Sunday.
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| | Eeee zeee 8, one mile grassy loops at Ellison park in Layton. 6x30 sec. striders barefoot in the grass at the end. This was the first time I've run barefoot. About a half mile total. I found that running very fast was easier than running very slow while barefoot. When I ran slow, my heel would feel it more on the landing. When I ran faster I would land more mid-foot and that felt more natural and smooth.
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| | 10 AM. Sunny, 63-68 degrees, unbreezy. Fairground/Glovers Lane loop.
I'm thinking June is going to be a base maintenance/recovery month. Recovery from what, I don't know. It's not like I've trained for and run a marathon. However, this is my "rookie" year in terms of running consistently, and I want to run much faster in a couple of years or so. That's one reason I'm running just one half and one full marathon this year. If I can keep up a mileage base through next Winter I'll be that much stronger and able to run quality races in 2010. Even then, that will only be my "Sophmore" year. Hopefully by the time I turn 50 years old, I'll be a really solid, strong runner and be able to place well in my age division in small local races. So in July, I'll start increasing my weekly mileage again and hopefully by the end of August I'll have run some 70 mile weeks before tapering for TOU. Anyway, just blogging out loud.
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| | Easy 8. Late. Mostly sunny and 73 degrees. From house to LPT out and back. Legs felt a little heavy, but the energy level is high. Lower right leg still sore. The pain seems to move around. Last week it felt like a tight achilles, but now it sort of feels like shin splints. Either way it doesn't feel right. Without the pain I might have gone further today but I'm going to be extra cautious until this clears up.
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| | Easy..........six? Bluff trail, sunny, 70 degrees. Leg felt good. Usually that would mean I'd run more, but the new me said "no, go easy and maybe you'll feel good tomorrow too." I'm becoming a better listener in my old age...
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Just biding my time here in Seattle, Utah.
Early lunch run. Overcast, light rain, 60 degrees, 79% humidity. 4 mile tempo run @ GMP. 2 miles warmup (9:29, 9:14) Tempo mile splits (8:20, 8:28, 8:19, 8:24) 2 miles cooldown (9:08, 8:45) Felt super. 1:10:05/8:45
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| | Birds, snakes, and airplanes... | |
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Early lunch. Sun, 74 degrees, light breeze. Bluff trail. Rest tomorrow. Medium long on Sunday. More 8's next week. Looks like I passed up last years mileage a couple of days ago. Even though 90% of last years mileage was done during the last 5 months of '08, it's still nice to see.
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The last time I took two days in a row off from running was July 22nd & 23rd, 2008. Almost 11 months ago. Yesterday was a planned day off. Today was unplanned, but I'm hoping a little extra rest now will allow me to train better for the marathon this Fall. My lower right leg issue, the Magical Mystery Moving Pain that started in my achilles three weeks ago and for the last week has been presenting as a shin splint-ish type of injury, has improved over the last few days. So just to be safe, I'm taking an extra day off, and icing, resting etc. Still plan another easy week this week of 50-ish total miles for the week. If it weren't for my dad, who was a runner in the 70's before running was cool, I probably wouldn't be a runner today. Thanks Dad! Happy Father's Day to all the blogging fathers! Happy Solstice, one and all!!
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| | 6:00 AM. Back to morning runs. Clear skies, 50 degrees. From house to LPT out and back. Taking the additional day off yesterday really helped. Felt no pain in achilles or shin today. We'll see tomorrow. Planning another easy week.
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| | 6:00 AM. Clear, 55 degrees. From house, extended loop to LPT, out and back. Feeling pretty good this morning. Still taking it slow so as to not aggravate lower right leg, which has definitely improved.
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| | 6:00 AM. Clear, 58 degrees. From the house to LPT, out n back. See a lot more runners out these days.
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| | 9:30 AM. PC, 78 degrees. Liberty Park. I was in SLC this morning so I thought to run in Liberty Park. I don't think I've ever run there before, even when I lived in Salt Lake. I was happy to see there was a soft bark chip trail going around the park. Unfortunately, my legs were leaden. I struggled the whole time and stopped at 6 miles. Oh well, another day...
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| | Just going to write this week off as recovery/get my head together week. I don't remember the last time my mileage total for the week was this low. Maybe last August. Anyway, woke up this morning with stomach issues, plus the lingering lower right leg issue is still present. Also, I haven't blogged about this, and probably still won't, but for the last several months we've been dealing with a major medical issue in my family. I've been training through it, and achieved my 1/2 marathon goal in May. But I guess the stress is finally catching up with me. So, I'm going to take today and tomorrow off from running, refocus my energies, stretch, ice, and hopefully get a grip on my diet again, then try for a run on Sunday. I hope this doesn't have a detrimental effect on my marathon effort in September... So, 'till Sunday bloggers and bloggettes!
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| | 6:30 AM. Not a cloud in the sky. 58 degrees at start, 69 degrees at end. Glovers Lane/Fairground loop w/extensions. A good time was had by all.
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| | 6:15 AM. Clear, 60 degrees. From house, meandering and back. Easy recovery run.
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Got to sleep too late, slept in till 6:30...no morning run. Escaped from work at 10 AM and got my hill/heat fix on the fire break road. 85 degrees never felt so good! PM - Couldn't leave my monthly mileage for June at 199.75 so I took the dogs on the fire break road for another 1.25. These pretzels are making me thirsty...
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| Treadmill Shoe Miles: 8.25 |
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| | AM - Around the hood. Looks like I picked the wrong week to quit sniffing glue...
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| | 6:04 AM. Clear, 68 degrees, muggy. From the house to LPT out and back. The days are long but the years fly by.
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| | 6:10 AM. Clear, 64 degrees. Humidity 78%. From the house around the hood/Lagoon trail. Most of my miles have been very slow and easy this week. My lower right leg issues (achilles/shin) feels about 90% healed at this point. I'll build up my mileage slowly over the next 9 weeks before tapering for TOU and hopefully stay injury free and lactose tolerant... Good luck to all the racers tomorrow! Happy 4th of July weekend to all. We're pretty lucky folks here in the USA!
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| | 1100 AM, 80-84 degrees, sunny skies. LPT. Drove to the legacy parkway trail and ran. Stayed up late. Slept late. Ran late. After 4.5 miles I ran 5 x 1/4 mile @ 7:50 pace with 1/4 easy. Was going to do 6 quarters but didn't have enough left. Hopefully running in the heat today will make the morning runs seem easier. Hopefully someday I'll be a faster runner. Hopefully I'll find $50,000 in a dusty old crate behind a false wall in the basement.
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| | Noon. Clear, hot (88F), and dry (humidity 18%). One mile boardwalk loops at the nature preserve. Except for the birds and critters, had the place all to myself today. Ran miles 3, 5, and 7 "faster" than the others, (7:50, 8:03, 8:02). There's something so cleansing about running in the heat.
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630 AM, clear, 65 degrees (nice). House/hood/LPT. Easy eight. 11:15 AM. Sunny, 79 degrees, humidity 29%. One mile boardwalk loops at the nature preserve. This location is ideal for 2nd runs in that the surface is flat and soft, and the environment is peaceful, quiet, and traffic free. 4.5 miles. As always my pace was notoriously...slow.
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| Asics DS 13 Miles: 4.50 | Trail Shoe Miles: 8.10 |
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| | AM -78 degrees. Easy, easy, easy on the fire break road with the dogs.
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| Treadmill Shoe Miles: 4.20 |
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| | Late lunch run. Sun, 85 degrees, light cooling breezes. It's been awhile since I last ran on the cattle road and out to the dykes the criss cross through the marshes of the bird refuge. It's awesome out there. No traffic, lots of birds and other critters, and bugs, especially at dusk/dawn. I carried my 16 oz. hand held water bottle w/strap and a 32 oz bottle of powerade. At 1 1/2 miles I turn off the cattle road and enter the marshes (hopping over two gates), find a place to stash the powerade, run 7 miles, refill, and it's a mile and a half back to the car. A little overkill on the liquids for a ten miler. But it's good to know I could do 15-17 miles in the heat out there with the same amount of hydrationary preparation. Achilles feels good. It's stiff in the mornigs and nags a little during the runs, but there hasn't been any pain for awhile. I'm still not confident about putting in any speedwork yet. Maybe next week.
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Supposedly I'm not running today... we'll see about that. (Time Passes)
No run today...run tomorrow. Ohhhh the drama!
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7:00 AM. Overcast, 75 degrees. Nice morning. Bluff trail. I lack experience with this consistent running/training stuff. I am a little frustrated that three or four months ago I could run twelve miles a half minute per mile average pace faster than today, AND today felt like it took a lot of effort. What's going on? I have been going easier for the last five weeks because of a sore achilles, but I've been keeping the weekly mileage around 50. Could I lose that much fitness that quickly? Is it my age? (45 yrs.). Is this normal? I know I'll never be a "fast" runner. But I was okay with that as long as I could improve/maintain. But lately it feels like I'm going backwards! Argh. That being said, I sure do love running... Add: In spite of my little whine fest, I should say that I felt stronger on this run than I have for a while.
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7:10 AM. Clear, 77 degrees, humidity 44%. Fairgrounds/Glovers Lane loop. 9 nice and easy. Lots of sweating.
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| | Spent the day dealing with sprinkler system issues. No heavy lifting, just lots of digging, sawing, glueing, 2 trips to Home Depot, exposure to heat all day, shook up my eating/drinking routine, frustration, etc. Now I'm stiff from being bent over for hours. No run. Good times!
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| | Early lunch. Sun, 74 degrees. Bluff trail out and back. Felt good at mile 6 so I did 6 x 2 mins. @ 7:30 avg with equal recovery. Then I basically bombed the last mile and a half.
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5:57 AM. 7 miles. Clear, 59 degrees. Round the hood/LPT etc. Moving really slow this morning. Passed a smoker, inhaled 2nd hand smoke...what's that, like, 48 seconds taken off my life? Early lunch run. 6 more. Clear, 80 degrees. One mile boardwalk loops at the nature preserve. There was a tour group out there today, about thirty people. I ran the opposite direction they were going. The boardwalk is 6 feet wide, as I was approaching the goup on the first lap, they parted for me and I ran through the middle of the group while they cheered, gave me high five's etc. It was pretty cool!
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| Asics DS 13 Miles: 6.00 | Trail Shoe Miles: 7.00 |
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| | Lunchtime run. Clear, 91 degrees. Heat and hills on the fire break road. | |
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Well, I'm not going to run today. Gasp! I'm pretty worn out for some reason. I feel fatigued all the time lately. I'm hoping an easy week will help me get rested and get the miles I need over the next six weeks to prepare for TOU, before the taper. It's 100 degrees today! For lunch I'll go get me a couple of books I've been wanting to read, "Born To Run", and "Once A Runner", and some GU since I've got to do some longer runs here soon. Good times! Add: I also picked up a book called "Why We Run" by Bernd Heinrich. Looks pretty darned interesting.
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| | Nice run this morning on the pipeline trail in Millcreek canyon with Lysa (on the blog) and Scott (not on the blog). Good to catch up with old friends, running in a beautful place on a beautiful summer morning!
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9:00 AM. Clear, 80 - 90 degrees. LPT/Fairground/Glovers Lane loop.
So much for a long run. It just wasn't in me today. Again, I couldn't get to sleep last night. My alarm went off at 430 AM, and at that point I'd gotten about 4 hrs of sleep. So I went back to sleep. I finally got the run started at 9:00 AM, 80 degrees, 90 by the time I finished. It felt hot but I figured I'm somewhat acclimatized so it shouldn't stop me from running 20 very easy miles. By mile 9 I knew I was done so I headed back to the car thinking if I felt better after refueling/resting a little, maybe I could do more. Nay. My demise today was probably due to several factors: poor sleeping the last little while, heat, accumlative stress over my dad's health issues, a general lack of conditioning. I'm not ready to throw in the towel yet for TOU, but if I don't have some kind of physiological epiphany soon, I may not be able to get in the training I need. I'll just keep plugging away I guess.
Still had a lot of fun out there today, in spite of my heat/fatigue induced pace. Found a new suburban trail called "Buffalo Ranch trail" and look forward to hittin' that again and seeing where it goes. Near the fairground I passed a guy who was doing some work in a creek that runs through the area. When I came back that way an hour and a half later, he was still there and the creek was transformed as he had built a small eath/rock dam that slowed the creek and created a little pond. Just him and a shovel was all it took.
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5:30 PM. Clear, light breeze, 93 degrees. Mystery field. Over the last year I've noticed this field, with an asphalt track around it, from the Legacy Parkway Trail, but I never knew how to access it until last week when I stumbled upon it during a road run. It has a huge parking lot, but no signs indicating I should stay out. Easy access, no locked gates, and I've never seen anyone there. So today after work the dogs and I went over to the "Mystery Field". Thusly named because I have no idea who owns it, what it's used for, or how it got there. Maybe it only exists in my head! Anyway, it turns out the track (about 5 ft wide) is a half mile long. Sprinklers were going on the east side of the field, and they bled over onto the track, so every half mile I got sprayed by a couple of different sprinklers. That, and the breeze kept me cool during the run. After 5 miles, I ran a 1/4 mile barefoot on the asphalt. Quite a bit slower as this was my first barefoot experience off grass. Very different foot strike of course, and much slower. The only discomfort was the bottom of both my big toes got very hot. I can still feel it, like a blister, but not. 5 miles/42:44/8:33 avg. .25 mile barefoot/10:12 pace.
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| Asics 2140 Miles: 5.00 | Barefoot Miles: 0.25 |
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6:03 AM. Clear, 67 degrees. From house/Lagoon trail/LPT. Easy 8. 5:12.39 PM. HOT. 3 more on the track, easy, while catching up with my brother who's in town from California. He's a triathlete.
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| Asics DS 13 Miles: 3.00 | GSS 3 Miles: 8.10 |
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Got out late (7:15:37 AM) so just ran 4 around the hood. 74 degrees. Sweating buckets. Scaring walkers. More miles later...
Early lunch (10:58:49 AM). Easy 8. Frickin' hot! Bluff trail. Probably the easiest pace I've run in a year..
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| Asics 2140 Miles: 4.10 | GSS 3 (2) Miles: 8.00 |
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| | 6:07 AM. Clear, 73 degrees. From house to LPT out and back. First time in shoes that were not manufactured by Asics. Getting out of my comfort zone; really thinking outside the box...I'm a renegade!
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| Mizuno Wave 12 Miles: 6.50 |
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5:52 AM. Partly cloudy, temps start 78 degrees end at 82 degrees. The intermittent cloud cover was a big help. Ran from my house, meandered to the fairground/glovers lane loop and back. Mile 15-18 were at the Mystery Field. 20.4 miles/3:15:02/9:34
I've been dealing with a lot of niggling little injuries the last few weeks, and some fatigue issues. I'm really glad to have gotten this long run in but I know I can do better. So, although my pace was slow here's the splits:
Miles 1-7 avg. was 10:12 per mile. I wanted to start real slow and make sure I could go the distance today. Miles 8 & 9 were MP 8:31, 8:25 (8:28 avg for the 2). Mile 10 & 11 9:31, 9:59 miles 12 & 13 were MP 8:44, 8:38 (avg 8:41, about 10 seconds off). Mile 14 & 15 10:05, 9:53 Miles 16 & 17 were MP 8:22, 8:10 (avg 8:16 for the 2). Miles 18 - 20.4 avg 9: 43. Probably drank around 40 oz. of water. Had gu at miles 14 and 18.
So, there it is... The bad: I'm slow, especially lately. The good: negative split of 4:12 for the run. My six miles of intervals (3 x 2 miles with equal recovery) averaged 8:28 per mile, my goal marathon pace is 8:30. My last 2 mile interval at miles 16 & 17 were good splits for me, and felt good to do them that far into the run. I finished feeling great, the run didn't wipe me out. My weekly mileage for Saturday through today is 71 miles!
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| | 7:02:37 AM. Clear, 75F, humidity 53%. From the house/Lagoon trail/fairgrounds. Easy 8. A real soaker.
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| Mizuno Wave 12 Miles: 8.00 |
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5:52 AM. 8.4 miles. Clear 68F, humidity 65%. From house, Lagoon trail/LPT etc.
2:30 PM 5 miles. Clear, 91F, nice breeze out of the West. Hill/trail action on the fire break road.
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| Asics 2140 Miles: 5.00 | GSS 3 Miles: 8.40 |
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| | Early lunch. Clear, 80F. One mile boardwalk loops at the nature preserve. Miles 1-7, progression run: 9:35, 9:12, 8:58, 8:39, 8:37, 8:17, 7:56, then 1.5 mile cooldown. 8.5/1:15:55/ 8:56
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5:54:12 AM. 9.3 miles. Clear, 68F. From the house, Lagoon trail/fairgrounds etc. Slog-O-Rama. Early lunch run. 5.7 miles. Sunny, 79F. Bluff trail.
Started feeling a little light headed/weak after a couple of miles. This happened a few months ago, and I remembered that it only lasted maybe a mile and then passed.. I wonder if it's a fuel issue. Like maybe I've depleted my carbs and my body is switching over to fat burning mode. I consumed probably about 1,000 calories between today's runs, in a period of 4 hours. So, who knows. My total mileage for the week ending today is 71.8!
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| Trail Shoe Miles: 9.30 | GSS 3 Miles: 5.70 |
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| | Taking. A day. Of rest. Hallelujah.
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5:30:01 AM. Clear, 66F. From the house, Clarke/Glovers lane loop. 4 mile tempo (miles 6 through 9) avg. 8:22. That's 8:22 average for the 4 mile tempo. Hopefully in a few weeks I'll be able to maintain that pace for about 6 times that distance...
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| | 8:30 AM. Clear and 70F. Lagoon trail/JR high field. Leisure morning. Slept late, ran late. 1/2 mile barefoot striders on the grass field at the jr. high.
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| GSS 3 Miles: 4.50 | Barefoot Miles: 0.50 |
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10:30 AM. P.C., mid 80's temp. Clarke/Glover lane loop. Hot & slow. So, it's been just over a year since I joined the blog. (I retro blogged my runs before August 1st. '08). I started blogging after lurking here for a while, and then when I felt ready to run 6 days a week, that's when I started blogging. In this one year, Aug. '08 through July '09, I ran 2,663.19 miles! I've gone from being a 10 min. per mile guy to 8:15 per mile for a half marathon! I won't know about my marathon pace until Sept 19th. Anyway, it's amazing to me how fast a year goes by. Life is so short!
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| Mizuno Wave 12 Miles: 10.00 |
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I woke up with the alarm this morning but this little sinus infection/head cold thingy kept my head plastered to the pillow for another hour. Feel fine now though. Looking forward to a trail run later this afternoon. The temps are only expected to get to 98F or so. Muy caliente!
1:37:54 PM. Sun, 95F. 10 miles. Started at Kaysville Wilderness Park and ran North on the Bonneville Shoreline Trail. Oh my that was killer. Killer climbs and descents. I didn't even care about the heat because I had to focus on staying upright and moving the whole time. It took me 2 hrs. to go 10 miles. 12 mins. per mile avg pace! My fastest mile was 10:35, my slowest 15:32. On the way back (I went out 5 miles), I couldn't speed up on the flats because my legs were so tired. I wanted to get one good trail run in before TOU marathon so I guess this will count. Good times! So I decided to download the software that came with my Garmin...I've had this since last August. Cool info. I don't know how get the information from there to my blog so I'll just write out the elevation manually: Total ascent - 2479 total descent - 2716 (not sure how that's possible, it might be because it wasn't strictly an out and back course, I did divert along the way a couple of times to follow streams alittle ways etc. and/or the garmin just isn't that accurate when it come to elevation tracking).
Mile Gain/Loss 1 395/118 2 229/200 3 140/183 4 322/172 5 580/235 6 173/674
7 145/294 8 159/127 9 196/318 10 140/395
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| Treadmill Shoe Miles: 10.00 |
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10:11:27 AM. Sunny, 86F. Bluff trail. I got up with the alarm but I didn't get out early. Looks like I picked the wrong week to quit sniffing glue. Edit: We've got this "wildflower patch" in our yard and for weeks I've been watching this sunflower grow...and grow...it's crazy! It's at least 12 ft. tall and just about to bloom. There are several other sunflowers sprouting out there as well, but most of them are only like 6 ft. tall. The stem for the giant sunflower is 3 or 4 inches round, still, I put supports around it. It looks like there are about 15 or so blooms coming out of this one plant. What's more, it's a volunteer!
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| | Early lunch run. Sun, 88F. Golden Ave/Davis High track loop. Ran from the shop today. Urban assault! Actually, it's not that bad now that I'm getting more used to running on the roads. Concrete, asphalt, grass, and rubber. Easy pace. 1/2 mile barefoot on grass at the high school.
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| Barefoot Miles: 0.50 | Mizuno Wave 12 Miles: 5.60 |
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| | Rest day. I seem to be dealing with some mental fatigue or something lately. My body feels fine (except for a nagging pain below my left knee, which I've been running through because it feels fine once warmed, but is stiff/sore in the mornings), but I can't seem to focus sharply enough to run any faster than a slogging shuffle. It's disappointing because last Spring the pace on most of my training runs was an effortless 8:40 or so, and now it's all I can do to beat the 9:00 mpm guy! So, I'm cutting back this week in hopes of putting in some high miles for the next 3 weeks before tapering for TOU. I need a new drug.
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6:06:44 AM. Clear, 55F. Hooray for mid-summer cold fronts. Clarke/Glovers lane loop.
Oh what a difference a day makes. Actually felt good on this morning's run. Must be all that spinach I ate yesterday. After warming up for 3 miles, I picked it up for the rest. Splits: 10:02, 9:19, 9:24, 8:42, 8:30, 8:36, 8:28, 8:03, 8:37, 9:17, 8:37. Still not as fast as I'd like but at least I felt strong to the end. SO, today I'm not dropping out of TOU, we'll see how I feel tomorrow. (just kidding). 1:37:37/8:52
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| | No run for me today. I've had a real easy running week. Yesterday's run felt so good. This morning when I woke up, my left knee was smiling at me...it was such a cute smile, I decided my knee deserved another day off. Back at it tomorrow... Congrats to all the racers this weekend!!
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| | 7:15:22 AM. Clear, temps were around 55F when I started, 65F when I finished. Fairground/Clarke/Glovers Lane loop. Stopped briefly at miles 15 and 18 for water and GU. My fastest mile was 8:19, my slowest was 10:17. I went .1 mile longer than my long run a couple of weeks ago, but I ran the distance almost 5 minutes faster. Average pace was 17 seconds per mile faster.
3:10:24/9:17 avg.
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6:30 AM. Clear, 58F. 'Round the hood. Easy recovery jog. Add edit: 1200 calories. 78 grams of fat. 3,420 mg sodium. 81 grams carbohydrate. 54 grams protein...what am I eating for dinner tonight? Hint: it's not tofu.
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| Mizuno Wave 12 Miles: 5.30 |
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| | 9:45 AM. Clear, 79F. Urban assault from the shop. Kind of a weird time of day for me to run, but that's how it had to go down today. I'm actually kind of liking running the roads around here. Early enough in the day the traffic isn't too bad. Around mile 6 I found myself at the high school track and did a couple of miles there. I ran a couple of quarters "fast". It wasn't speed work, I just wanted to see how fast I could go while still maintaining a relaxed form. the quarters were 97 and 95 seconds with a quarter easy in between. That's a 6:24 pace. I'm thinking maybe I could break a 6:30 for a mile today. In high school my senior year, our PE coach whimsically had us run a mile one day. Me and another kid, the high school "burnout", beat the class and ran around 5:40. I often wonder if I had gotten into track in high school how I would have done. I also wonder if I could break a 6:00 mile sometime in the future with a little work. Needless to say, I'm not a threat to the local elite runner.
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| | Early lunch. Sun, temps 85 - 91F. Bluff trail. Ugly. But done.
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6:30 AM. 7.2 miles. Clear, 72F. Clarke lane/Fairground loop. A lot of other runners out. Nice morning. We've got another cold front coming through this weekend! Lunch run. 5 miles. Mostly sunny, 90-ish degrees. One mile boardwalk loops at the nature preserve. My total miles for the week ending today is 71.3!
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| Asics DS 13 Miles: 5.00 | Mizuno Wave 12 Miles: 7.20 |
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| | Active rest run with the dogs on the fire break road. Looking forward to the cooler weather coming in tonight.
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10 AM. Clear, low 70's. Clarke/Glovers lane loop. I left for this run angry and frustrated at myself for running so slow all the time. My time for today's run matched my 10 mile PR which was achieved during miles 3-12 in the Ogden Half marathon this year. I feel today was a better effort because: a) I was running alone, and b) the ten miles of the half were a lot of downhill, whereas today was around 1200 ft. gain/loss. On today's run, at mile seven, I was actually averaging 7 seconds per mile faster than my previous 10 mile PR, but then sort of pooped out the last 3 miles, still ended up with my PR average. Splits 8:16, 7:56, 7:51, 8:05, 8:13, 8:09, 7:45, 8:20 (the pooping begins), 8:27, 8:24. 1:21:24/8:09 avg. 4:30 PM. Clear, 75F. Five more around the hood. Couldn't let the unseasonably cool temps go to waste, especially on a Sunday. Pace was extremely easy. Easy like Sunday morning, but it was afternoon.
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| GSS 3 Miles: 10.00 | Mizuno Wave 12 Miles: 5.10 |
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| | Early lunch. Clear, 72F. Round the town from work. 1/2 mile barefoot striders on grass.
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| Trail Shoe Miles: 6.00 | Barefoot Miles: 0.50 |
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| | Early lunch run. Warm. Bluff trail. Pace was...schmlogorrific.
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| Mizuno Wave 12 Miles: 9.00 |
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| | 10 AM. Clear, 77F. Run from work around town. Another niner.
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Looking forward to a trail run in 90+ degrees later this afternoon. Yummy.
Started the run at exactly 3:00 PM. Right around 90F. A nice breeze to take the edge off the heat, which wasn't that bad in the first place. Ran on the hilly, rocky fire break road. Had to do a lot of backtracking to get the miles I wanted. I stopped at mile 7.28 to soak my head in a creek and stretch a little in the shade. the 11:00 mpm guy and I traded the lead for most of the run and I was finally able to pull ahead of him during the last mile or so. 1:54:16/10:53 avg.
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| Treadmill Shoe Miles: 10.50 |
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Rest day. Long run tomorrow. This is how I want tomorrow's run to go: Miles 1-6 @ 9:30-10:00 pace Mile 7 & 8 @ 9:00-9:15 pace Miles 9-18 (10 miles) @ 8:30 pace or better miles 19-? @ whatever pace for cooldown. So, now it's in writing. However, I reserve the right to bail on the run at any time for whatever reason...because I'm disciplined like that. Good luck to all the Hobblecreekers and PC Marathoners and any others who are racing tomorrow!!
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Warning: Train Wreck Alert! Do not read if you're looking for soft fluffy clouds and golden streams of love and happiness! Lol! Actually, today's run was a good learning experience.
No long tempo run for me today. Excuses: 1) Not sleeping well at all this week, capped with maybe 3-4 hrs. of broken sleep last night. 2) Heat, 3) 6500 ft altitude? would that make a difference? It's about 2,000 ft. higher than my runs here at home. 4) Cumulative fatigue. When my alarm went off at 5:00 this morning I had gotten maybe an hour or two of broken sleep. The reasons are not important. So, I went to plan B, which was to try and get a couple of more hours of sleep, then drive up to Wanship and run on the rail trail (this is the same rail trail that starts in Park City). I was hoping it would be substantially cooler up there, but nay. It was over 80F when I started, and around 87F when I finished. It felt hot. The plan was to run 8 miles easy before doing 10 miles at MP (8:30) then a couple of miles cooldown to make 20. Not too much to ask for, just too many hits against me today. The good news is, these are all factors within my control, so basically, I made several rookie mistakes which added up to - failure. Anyway, the 8 miles went great, I took it real easy and felt good when I got back to the van to refill my water bottle and continue on the other direction. Mile 9, the first tempo mile, was a struggle for me at 8:58. So I knew it wasn't happening as planned. Still, I thought I could go 20 and maybe get at least a couple of MP miles in there. But the rest of the run was a struggle, I think the lack of sleep and the increasing heat just made things worse, so I wisely cut it off at 16 miles and called it a day. Rookie mistakes and solutions: 1 - get control of my sleep patterns. I tend to think too much in the middle of the night, and get worked up over things (like the impending workout the next day). This solves nothing, whereas sleep would be a much more productive use of the hours between 11:00 PM and 5:00 AM. 2 - Get up and do the run early if it's going to be a hot day. A no brainer, but a concept I seem to be struggling with. 3 - Plan better for water. Today I thought my little 16 oz. bottle was going to be enough for the last 12 miles of what was supposed to be a 20 mile run. You'd think I'd never done this before. 4 - Stay positive during the run in spite of the wheels not only falling off but shattering into tiny little pieces. I wasted a lot of mental energy during the run getting down on myself for flailing around like a moron, when I should have found positive things to focus on/work on during the run. I'm exaggerating a little I'm sure. PM edit: Watching the classic "Annie Hall" on PBS. Yes, I live large.
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| | Ran with brother Mike who's in town (again) from Cal. Easy run on 9th East/Van Winkle area, SLC. Much cooler temps than yesterday. | |
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Late, late lunch. Not much time so I decided to try 3 fast miles. Splits: 9:22, 7:17, 7:32, 7:28, 8:44. My time for the 3 was 22:17 with an average of 7:26 per mile. This is 8 secs. per mile faster than my 5k PR. Yipee. 40:25/8:05 avg.
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No sleep, again. This is getting old. I'm doing everything right. I fall asleep usually before 11:00 PM. Then two hours later I wake up...and stay awake until 5:00 AM. It's really starting to put a dent in my training. I'm really starting to consider dropping out of TOU. I've changed up my training so many times to accommodate the insomnia that I've strayed very far from where I wanted to be at this point, less than 4 weeks from the marathon! I've had to try to run more miles in the afternoons to make up for missed morning runs, but it's always much warmer in the afternoons,and I'm not getting in the mileage I had hoped for. Frustration. Seems like I've been whining a lot lately... Hope to get a run in later this afternoon. Ran an easy 4 on the fire break road.
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| Treadmill Shoe Miles: 4.00 |
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| | A delightful run meandering through the suburbs of Layton. Temps 72F - 81F. Felt great out. 6 miles into the run I found myself at a park. Ran a half mile barefoot on the grass there. Also re-hydrated at the water fountain. Worked my way over to the high school track and got more water there. Apparently There was a power outage at the high school so school was out today!
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| GSS 3 Miles: 11.50 | Barefoot Miles: 0.50 |
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| | Late lunch run. 89F and dry sunshine. Hillbilly fun on the fire break road. | |
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Oops. I had made an entry here meant for Friday. Friday was my actual rest day. Today, Saturday, I ran 21 miles. It went very well. Still not as fast as I'd like but I had good energy all the way through (well, it may have wavered a bit around miles 13/14, but then came back). I left the cabin I'm staying at (Bear lake, I can see almost the entire lake from here, nice!), and drove two miles down the very steep dirt road and parked on level ground. The run started at 6:15 AM. I first ran South to a farm road then west for a ways, then headed back towards the van, making a stop at 4 miles at a porta pottie for star #2. The POP was on the beach. I passed the van heading North on a nice bike path and ran to Bear Lake Marina, this was about 10 miles into the run. Ran out on a dock and watched the sun rise over the lake. Some high thin clouds made for a colorful sunrise. I refilled my water bottle in a bathroom facility then headed back. I was at mile 15.5 when I got back to my car, where I refilled my bottle, took a swig of powerade, stretched and headed South again to the farm road, then back to finish. My legs were tired but I had plenty of energy left. Phew!
Drove back to the cabin, showered, and now I'm waiting for my two brothers to get back from participating in a triathlon this morning!
I'm so relieved this run went well!
3:20:10/9:31 avg.
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| | Nice recovery run with Chad on the Bear Lake road. Legs felt fine after yesterdays long run. 8:53 avg. |
| Mizuno Wave 12 Miles: 5.30 |
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| | Hot lunch. Easy. Around Layton. | |
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AM - 9.2 miles. Clarke/Glovers lane loop. 61 degrees, partly cloudy. Moderate pace. So much nicer to run in the morning. 2nd run. 6.4 miles. From the shop, Golden Ave/Wasatch loop. 80F by the time I finished. Started this run less than 3 hours after finishing my first run this morning. A little tired at the start but felt better as the run progressed and had energy still when I finished. 69.4 miles for week ending today.
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| GSS 3 Miles: 9.20 | Mizuno Wave 12 Miles: 6.40 |
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| | Early lunch run. 82F, mostly sunny. From the shop, Golden ave/wasatch loop. Felt really fatigued all morning. Probably from logging 49.4 miles over 4 days, that's a lot for me. So I was happy to get 8 miles today at a decent pace. Today's run was definitely a case of mind over matter. I just did not want to run until about 3 miles into it, then everything sort of clicked in my head. My body/legs were still tired but I felt this surge of strength in my mind. Good feeling.
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| | Lunch run. 80 - 84F, sunny. Golden ave/wasatch/emerald park. Started out feeling great, struggled the last 3 or so miles. Ran mile 8 barefoot on grass at emerald park, where I also filled up on water.
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| GSS 3 Miles: 11.45 | Barefoot Miles: 0.75 |
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AM. 6.8 miles. Clarke lane loop. 64F, clear. Very tired this morning. PM. 4.5 miles. Late lunch run on the fire break road. Sunny, 90+ degrees. Felt much better than I did this morning. Yay! My first ever 80 mile week! It went like this: Sat. 21 miles, Sun. 5.3, Mon. 7.5, Tues. 15.6 (double), Wed. 8.3, Thurs. 12.2, Fri. 11.3 (double). Total = 81.2 miles.
I'm going to run tomorrow and Sunday, then take Monday off as the start of my taper for TOU.
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| Trail Shoe Miles: 4.50 | Mizuno Wave 12 Miles: 6.80 |
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10 miles. 80 degrees, mostly cloudy, light wind from WSW. 5 mile tempo (target pace 8:30). After 2 mile warmup: 8:42, 8:34, 8:36, 8:12, 8:16, (42:20/8:28 avg.). Then a couple of recovery miles, then last mile in 8:33. Felt sluggish to start but really strong once I got into a rhythm. 1:28:28/8:50
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| | 10:30 AM. 8.3 miles. 80-ish degrees. Good wind out of the South gusting to 14 mph. Easy does it today.
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| Mizuno Wave 12 Miles: 8.30 |
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Rest day. Ran 3 with the dogs. Tried to run 2nd mile fast, got 6:45. I figure on a good day, with fresh legs, cool temps, and someone to pull me along I can get under 6:30. I think if I work at it, I should be able to break 6:00 in 2010.
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Early lunch run. 8.5 miles. Sunny, 70F, it felt warmer. Easy eight.
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| | 11 days in a row and today seemed like a good day to take a break from running...and so it is. | |
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5:04:16 AM. 14.3 miles. Clear, 60F. 4 mile warmup followed by 3 x 2 miles with 1 mile recovery in between. Pace for 2 mile intervals were 8:22, 8:02, one mile easy, 8:27, 8:28, one mi. easy, 8:04, 8:15. 2.3 mile cooldown. 2:06:08/9:00
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Early lunch run. 5.3 miles. Sunny, 77F. 9:12 average pace.
The cut back in mileage this week is feeling good. The marathon is a week from tomorrow. My tentative plan is to run tomorrow, take Sunday off, run Mon. Tues. and Wednesday (maybe a short easy trail run). Off Thursday, and maybe a two or three mile run on Friday. Total miles for next week, before the marathon, in the low 20's. If any of my thousands of dedicated readers see some glaring flaw in my planned taper, or have any words of wisdom to impart please don't hesitate. I need all the help I can get.
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2:00 PM. 7 miles. Sunny, 85F. LPT. Good old fashioned fun.
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| Mizuno Wave 12 Miles: 7.00 |
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Early lunch. 10 miles. 80F, windy. From work out and about. Easy. Test driving the marathon shoes.
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AM - 3.7 miles. Mostly sun, 64F, light breezes. Short progression run around the workplace. 9:04, 8:12, 8:01, + .7 @ 8:00 30:49/8:21 avg.
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| | AM - 7 miles easy around the hood. 67F, breezy. I read on an experienced runners blog yesterday how his legs always felt sluggish during a taper, so I'm not going to worry about how sluggish my legs are feeling during this taper.
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Bib# 405 No run today. A real short and easy run tomorrow. I've run 3 marathons in my life. I was 31 yrs. old when I ran my first. My time was 4:23 - ish. My second was four years after that and my time was 4:21 - ish. My third was four years after that. I developed an injury in my foot and by mile 18 I was sitting on the side of the road waiting for the medical van to pick me up. It never came so I walk/jogged to the finish in 5:18 - ish. That was six years ago. My training for all 3 marathons consisted of very little training. I ran at most 4 days a week. I think I once ran a fifty-five mile week. I did manage to run at least one twenty miler a month before each marathon. But really, what was I thinking? So this time I've trained much differently than before. I'm 14 years older than I was when I ran my first marathon. Should be interesting to see what happens the day after tomorrow. PM edit: So I'm mostly packed. Trying to prepare for all contingencies. I anticipate it being rather chilly up Blacksmith Fork Canyon before the marathon, with maybe some wind. So I want to bundle up well, then strip down right before the start because it will probably nice and toasty by the time I'm halfway through. Better to be under dressed than overdressed while on the run IMO. I'm charging my garmin and making pancakes for dinner. Why am I blogging about this? Just nerves I guess.
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AM - 3.6 easy miles. 2nd mile @MP. Around the hood. Nice morning.
This thrills me more than woulda, muddy old river or reclining buddha...
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| | Race: |
TOU Marathon (26.2 Miles) 04:05:55 | |
Splits: 1)8:17 2)8:06 3)8:19 4)8:28 5)830 6)8:37 7)8:35 8)8:16 9)8:26 10)8:37 11)8:38 12)8:30 13)8:18 14)10:57 (long awaited POP stop) 15)8:30 16)8:35 17)8:30 18)8:54 19)9:48 20)11:21 21)9:17 22)10:07 23)12:06 24)12:10 25)11:00 26)10:42 +.45) 4:05 (9:00 pace)
I ran the first 18 miles in 2:35:10 (an 8:37 avg. pace, including 2+ mins. POP break). I ran the last 8.45 miles in 1:30:44 (a 10:44 avg. pace!). BONKAGE! Still, I had me a pretty good 18 mile tempo run today, with a long cooldown.
Yikes! Well, in spite of not getting a 3:45 like I had hoped. I did get a 15 minute PR, and I'm ten years older than when I ran my previous PR (albeit without training). So, I feel like it wasn't a complete disaster. At mile 18 I was on pace for a 3:45:45, then the wooden wheels began to crumble. The aid station at mile 19 resembled a war scene with runners walking, stopping to stretch, groaning, and no conversation going on. I knew I was in trouble. Even if I hadn't crashed, I wouldn't have run the last 8 miles fast enough to reach my goal, as the previous 18 miles were downhill, and mile 19 is where a lot of uphill began. I ended up taking walk breaks somewhere in mile 22, and they increased in frequency as I got closer to the finish. Yeah, good stuff. Marathons are fun!
So, a great experience for me. I got to meet some bloggers finally. Thanks to Paul for graciously offering a room at his house, AND for feeding me. I believe Paul's performance today had a lot to do with his new coffee maker. I was pleased to meet Ashbaker, as he stayed there too. I also met Allie and Redrooster at the pickup. At the start I got to tag along with the local elites on a journey to Oz (line - free bathroom facilities!), where I also met AdamRW, Cody and Sasha.(I don't know how I missed Jon, looking forward to meeting him down the road sometime). Everybody was great and offered words of encouragement and advice to me. I really think we have a group of outstanding individuals here on the blog. I'm looking forward to running another marathon again and improving on my time. I'll need to train better so I can maintain through those last 8 miles!
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| | As part of my recovery regimen, I did precisely one load of laundry today. | |
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| | It was remarkably easy to come to the decision to NOT run today. | |
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5 miles/9:02 average. 9:27, 8:44, 9:38, 8:42, 8:43. First run post marathon. Ideal weather with sunny skies and 60 degrees. Ran from work around town. No muscle soreness to speak of. After 2 miles a general fatigue seemed to wash over me but after about a mile the worst of it passed and the last two miles felt good.
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| Mizuno Wave 12 Miles: 5.00 |
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| | 6 miles. Sunny, 70F. From work, amongst the cars. 52:25/8:44 avg. 9:25, 8:56, 8:46, 8:44, 8:44, 7:50. The only conclusion I can come to is that Saturdays marathon really was just an 18 mile tempo run, and the 8 mile death march was the ideal cooldown. That plus 2 complete days of rest and I'm feeling pretty good.
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5 miles for lunch. Sun, 75F. Everyday gets a little warmer... 42:44/8:33 avg. 8:59, 8:34, 8:31, 8:17, 8:24 If you've got a couple of minutes, go check out Will's race report from last weekend. Read all his race reports. Good stuff. PM edit: I've been mulling through the race predictor here on the blog. It puts me right around 3:46 or so for the marathon, which I feel is right, it hits my 5k and half almost dead on. On a perfect day, I should be able to break 3:45. It just wasn't my day last Saturday at TOU. So I feel better about my current fitness being what I've worked towards. Now I just need to figure out why I ran out of juice at TOU. Fuel? Bad taper? Poor hygiene? Monster trucks?
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| | 3.2 miles. Sun and 65 degrees. Today felt like a marathon recovery run. Legs heavy and tired. 28:32/8:55 avg. 9:29, 8:44, 8:40, + .2@8:14
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| Mizuno Wave 12 Miles: 3.20 |
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| | Easy eight. Sunny, 76F. With AW riding along on her bike. 9:03 avg. | |
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Early lunch. 5.1 miles/43:15/8:29 avg. Sunny, 73F. Still tired, from the marathon I presume. I feel strong, just don't feel like going long. Splits: 9:15, 8:20, 8:26, 8:29, 7:56 + .1@7:50 pace.
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| | 4.3 miles/8:54 Mostly cloudy, windy, 76F. Nothing there today. Recovering from marathon, not training for anything, so I let this one go. Splits: 9:04, 8:46, 9:25, 8:33, + .3 @ 8:25 pace.
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| Mizuno Wave 12 Miles: 4.30 |
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9.5 miles/8:34 avg. Lunch run. Cloudy, light drizzle, 44F, light breezes. From home/glovers/clarke lane.
Nice running weather. Ran in shorts, long sleeve tech, gloves, and baseball type cap. Got the old furnace at home up and running. Splits: 8:37, 8:21, 8:37, 8:47, 8:31, 8:32, 8:42, 8:26, 8:38, +.5 @ 8:25 pace. This run has approx. 1,000 ft elevation rise/drop.
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| | 6.3 miles/54:18/8:37 avg. Early lunch run from work around town. Partly cloudy, light wind, 46F. Shorts, short sleeve, no gloves. A little chilly until I warmed up. Took about 4 miles before I felt like running. Splits: 9:03, 8:44, 9:02, 8:48, 8:19, 8:02, +.3@7:52.
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| | 5 miles/41:58/8:24 avg. Late lunch run. Drove to the Legacy Parkway Trail (LPT). Sunny, 60F. Wind blowing both North and South. At first my legs felt like lead, but felt great after warm up. Taking tomorrow off. Good luck to all the St. George marathoners and any other racers!! Splits: 9:10, 8:17, 8:23, 8:18, 7:48
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| | 8.5 miles/1:12:56/8:34 avg. Ran from the house down clarke lane to the "ranches" South to Glovers, East on Glovers to LPT then North to Clarke and East to home. AW rode along on her mt.bike. We got out around 11:30 with a break in the rain. 52 degrees. Perfect running weather if not for the strong South wind. Otherwise a good run. Splits: 9:48, 8:26, 8:14, 8:25, 8:40, 8:19, 8:31, 8:23, +.5 @ 8:08.
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| | Granting a request from the right calf to take the day off. Tune in tomorrow for another episode of "As The Runner Squirms"
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8.1 miles/1:11:28/8:43 avg. Sunny, 44 degrees. From work out and about suburbia. Calf is twangin' like a country music singer. Still runnable, just no pushing for awhile.
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| Mizuno Wave 12 Miles: 8.20 |
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| | Easy eight. 8:51 avg. Bluff trail. Sunny, 45F. Calf loosened up nicely as the run progressed. Lot's of grasshoppers on the parkway. Apparently, committing suicide by bike is popular amongst the grasshoppers...
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| | 9 miles/1:16:50/8:33 avg. Overcast, 50F. Excellent running weather! From work. 3/4 mile barefoot on grass at Emerald Park.
Splits: 9:18, 8:37, 8:32, 8:42, 9:01, 8:33, 7:57, 8:17, 8:02.
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| Trail Shoe Miles: 8.25 | Barefoot Miles: 0.75 |
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6.3 miles/55:11/8:46 avg. sun, 54F. From work. Splits: 8:47, 8:57, 8:41, 8:47, 8:52, 8:35, +.3 @ 8:31 PM edit: Just slightly busier than I want to be today through Sunday, however, there will be runs.
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Breakfast update: 1 banana, 1 can spinach, coffee, water... Black beans for lunch.
Ran 4 miles. 33:32/8:22 avg. overcast, 48F. On the LPT.Unintentional progression run.
8:42, 8:25, 8:22, 8:00 Snack: 1 cup lowfat "vanilla" yogurt. 1 "very large" pear (from the tree out back). Dinner: Bacon & eggs (with cheddar). Juice. Evening snack: bowl of raisin bran w/skim milk.
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| | 10.5 miles/1:29:20/8:30 avg .Overcast, 54F. Working today so I ran from the shop around Layton. Feel just so so today. No umph. Miles 5 and 6 were mostly uphill and I just didn't feel like pushing it. Came back down the same way so miles 7 and 8 were mostly downhill. Again, no umph today, so I didn't push it downhill either. Generally happy with where I'm at now 3 weeks after TOU. October is my "free" month as far as running goes, so I consider any running to be gravy. Whatever that means. Splits: 8:57, 8:33, 8:41, 8:21, 9:11, 8:56, 7:59, 7:58, 8:19, 8:23, +.5 @8:01
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| | 6.2 miles/53:37/8:38 avg. From work etc. Sunny, 58F. Happened to be running by the high school as the students were let out for lunch. Makes me wonder how we ever survived behind the wheels of our automobiles as teenagers. Seriously. Splits : 9:06, 8:52, 8:40, 8:24, 8:38, 8:15, +.2 @ 8:35.
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| | 7.4 miles/1:04:15/8:40. Partly cloudy, windy, 63F. Ran from work and zig zagged throughout a bunch of neighborhoods I've never seen before. Interesting how in just a block or two a neighborhood can go from rundown and unkempt to shiny and tidy. Splits: 9:05, 8:50, 8:44, 8:46, 8:37, 8:23, 8:34, +.4 @8:14.
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| Mizuno Wave 12 Miles: 7.40 |
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| | 7 miles/1:00:16/8:36 avg. Mostly sun, 62F, windy. Clarke lane/LPT. Clunky. Splits: 8:56, 8:33, 8:41, 8:29, 8:31, 8:41, 8:20
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| | James ran for nine days and on the tenth day...he rested. :-)
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8 miles/1:07:12/8:23 avg. Lunch run. Sunny, 59F. From work. Been a crazy couple of days. Running helps. 8:51, 8:27, 8:27, 8:24, 8:14, 8:21, 8:23, 8:02
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5 miles/39:43/7:56 avg. Sunny, 70F. On the LPT. Happy Saturday to everyone! 8:28, 7:55, 7:43, 8:07, 7:29.
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| | 4 miles. 9:00 AM. Clear, 62F. Nice and relaxed trail run with the dogs. The hills are on fire!
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| Treadmill Shoe Miles: 4.00 |
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8 miles/1:05:19/8:10 avg. Overcast, light rain, 49F. From work and about. The taper before, and the low mileage recovery weeks following the marathon have left me feeling fresh and spunky. Splits: 8:34, 8:16, 8:19, 8:00, 8:14, 7:55, 7:59, 8:02.
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| | Easy 8/1:08:35/ 8:38 avg. From work. Sunny, 48F. The weather gods are still with me. Splits: 9:03, 9:04, 9:00, 8:29, 8:33, 8:21, 8:14, 8:07.
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| Mizuno Wave 12 Miles: 8.00 |
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8.3 miles/8:41 avg. Partly cloudy, dark, 47F. 6:01:22 AM. Clark lane/fairground/LPT. First early morning run in several weeks. Need to do this more often. Edit: Working my way through a 29 0z. can of dark red kidney beans today. When I complete this task, I will have consumed: 780 calories, 132 grams of carbs, 48 grams of protein, an exorbitant amount of dietary fiber, and 0 fat or cholesterol. Red grapes. Chocolate milk. Raisin Bran (skim milk). Sweet pickle for dessert.
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| | Easy 8 /1:10:03/8:45 avg. Overcast, 50F. From work. Exploring more neighborhoods around town. | |
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| | 4.2 miles / 9:09 avg. Partly cloudy, post rain, 50F. 2 miles warmup. 2 miles cooldown.
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| | 6.2 miles / 8:22 avg. Ran with Chad this morning along 11th ave/city creek/capital area. Good conversation as always. Also a good challenge for me to try to keep breathing while running/talking with Chad. This Fall weather is crazy! | |
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| | 6 miles / 8:25 avg. From work etc. Sunny, 47F. Unintentionally progressive splits. 8:52, 8:39, 8:25, 8:17, 8:15, 8:01.
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8.5 miles / 1:12:15 / 8:30 avg. Overcast, intermittent snow, wind NNW gust up to 19mph. Jensen Park/Bluff trail.
Yesterday, I ran in shorts and short sleeves. Today I donned full winter regalia. Pretty miserable to start but great once I warmed up. I was feeling sluggish so after 3.5 miles I did 4 x 1/2 mile with 1/4 mile recovery, except before the fourth interval I took a 1/2 mile recovery. My splits on the half mile intervals were around 3:30 (7:00 pace). Splits: 9:08, 8:49, 8:59, 8:00, 8:27, 8:08, 8:06, 8:37, + .5 @ 8:04 pace.
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| Mizuno Wave 12 Miles: 8.50 |
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7.1 miles / 1:00:32 / 8:32 avg. Overcast, a little wind, 38F. Shorts, long sleeve capilene under long sleeve tech shirt from Ogden 1/2 marathon, light gloves, winter cap. From work, dropped a payment off at the bank, (it feels good to run errands on the run), then South around new neighborhoods I've not seen before. At 3.5 miles I stopped at Rosewood park and ran a mile with some striders barefoot on the grass. Definitely too cold for barefoot. With the first 1/4 mile my toes were completely numb. Felt really good though. Awkward trying to get my socks and shoes back onto numb, wet feet. Really pleased with how effortless today's run felt. 8:42, 8:41, 9:02 (uphill in a headwind :-)), 8:34, 8:04, 8:26, 8:17, +.1 @ 8:06 pace.
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| Asics 2140 Miles: 6.10 | Barefoot Miles: 1.00 |
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| | 10.6 miles / 1:30:02 / 8:30 avg. Sunny, 38F, wind. From work, up to Emerald park (6 mi.), for a drink of water but they've shut the water off for the Winter. With the temps at 38 degrees, hydration was not an issue. SLowest mile was 9:02, fastest 8:06.
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I feel a day off coming on...
6 weeks after the marathon. I believe the main reason I crashed was because I was over trained. Even though it was my fourth marathon I really consider it my first because it was the first time I gave a conscious effort at training, and had been 6 years since my last marathon. (I've really only had a mileage base going for a little over a year now). I may have done better if I had run bigger mileage in June/July as planned but I ended up with injuries and cut back to 50 - 60 MPW for most of the Summer. Then I tried to cram a few higher mileage weeks into August, and had a short, tired taper before the Sept. 19th event. My diet wasn't very good at that point either. Too much HFC in the form of Powerade and other sundry sugar filled items. I have since kicked the powerade habit and cut way back on other crap. The diet change, combined with several low mileage weeks in a row (40-45 MPW) have me feeling pretty good. Hopefully I can increase my mileage to 50-65 mpw over the next several months and remain strong for the next marathon training cycle, whenever that comes. Okay, done rambling.
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| | 5 miles / 42:54 / 8:35. Sunny, 50F. From work and South to Rosewood park and back. Lots of traffic on the roads today. Nice and easy run to end a nice and easy month.
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| Mizuno Wave 12 Miles: 5.00 |
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10 miles. Easy like Sunday morning. Sun, temps from 46F to 57F. From the house Clarke lane/fairground loop. Mile 7 faster at 7:35.
1:29:50/8:59 avg.
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| | 6.3 miles / 8:10 Avg. Sunny, 52F. From work through the streets, over the hills, over the freeways etc. Splits: 9:06, 8:14, 8:07, 7:55, 8:04, 7:38, + .3 @ 7:54
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6.75 miles / 9:07 avg. From work. Sun, 59F. 1/2 mile barefoot on grass at high school.
Weather=Great!
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| Barefoot Miles: 0.50 | Mizuno Wave 12 Miles: 6.25 |
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6 miles / 46:37 / 7:46 avg. Sun, 55F. From Jensen park/West Layton. Rural, flat. Splits: 7:58, 7:40, 7:46, 7:48, 7:52, 7:31. Over 2,300 miles for the year so far...
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5 easy shirtless miles on the fire break road with the dogs in November. 9:30 pace Now I'm off to mow the lawn.
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| Treadmill Shoe Miles: 5.00 |
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| | No run today. Run tomorrow. I just realized that every day is "Casual Friday" for me. In fact, as far as apparel goes, I basically dress the same today as I did in high school. Talk about arrested development!
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| | Race: |
Squatters Chasing Tail 5K (3.12 Miles) 00:22:46, Place overall: 30, Place in age division: 3 | |
7 miles total. 2.5 mi. warmup. 3.12 race. 1.38 cooldown. Perfect weather. Fun course. Good cause (therapy dogs). Lots of weaving around participants and their dogs. Very little sleep last night. Nausea in third mile is blamed for the slowdown. Still, a 40 second PR. Drove out with Chad (who is on the blog, so I won't say anything about his race), and Josh (who is not on the blog and so I can tell you he won the race). So let's see. At TOU marathon, I stay at Paul Peterson's house...and he WINS the race. I share a ride with Josh Steffan to the 5K today...and HE wins the race...interesting.
Splits for race: 7:12, 7:16, 7:29, + .12 @ 6:54 pace.
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| | Easy 9. Sunny and 50 degrees. Clarke/Glovers lane. 8:56 avg.
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| Mizuno Wave 12 Miles: 9.00 |
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| | 9 miles easy on the LPT. Zero motivation today. I finally dragged myself out for the run at 2:39:04 PM. Still great weather with mostly sunny skies and around 50 degrees. Avg pace 8:44. | |
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| | No running today. Hopefully, my recent consistency isn't overwhelming anyone. Back at it tomorrow.
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10 miles / 1:25:48 / 8:35 avg. Early lunch run. Overcast, temp 59F. Bluff trail from Jensen park going North.
It took a while to warm up but then I got to feeling pretty strong. Grateful to be in shape. 8:55, 8:51, 8:45, 8:49, 8:49, 8:27, 8:22, 8:30, 8:23, 7:56.
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8 miles / 1:06:54 / 8:22 avg. Late morning run. Sunny, 37F. One mile board walk loops at the nature preserve with my dad, who passed away recently... Splits: 9:04, 8:40, 8:24, 8:36, 8:23, 8:02, 7:57, 7:47.
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| Mizuno Wave 12 Miles: 8.00 |
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| | 4 miles / 34:27 / 8:37 avg. From work. Weather conditions deteriorating from 33 degrees to 29 degrees and light snow with a strong North wind. Yay Winter! Splits: 8:34, 8:46, 8:36, 8:29.
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| | 11.2 miles / 9:07 avg. Stunningly beautiful morning. Sunshine, started at 22F and ended at 32F. Nice and easy pace. Peaceful Sunday morning (except for the 20 minutes or so that folks were making their way to and from church).
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| | 4.2 miles. Easy. From work. Sunny, 37F. | |
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8 miles / 1:05:02 / 8:07. Bluff trail/Jensen park - North. Sunny, 40 degrees. At 4.5 miles I started 6 x 1/4 mile .1/4 mile rest. The first one was 1:45 (7:00 pace) the others were 1:40 (6:40 pace). Splits: 8:29, 8:22, 8:11, 8:13, 8:03, 7:48, 7:51, 8:01.
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| | 7 miles / 1:00:18 / 8:37 avg. On the Legacy Parkway Trail (LPT). Couldn't get out until 2:00 PM. Partly cloudy skies and 45 degrees. Everything easy except last mile @ 7:41. |
| Mizuno Wave 12 Miles: 7.00 |
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| | 4.7 miles / 48:10 / 10:15 avg. Sun, sun, sun. 46F. Easy trail run with the dogs at the Kaysville Wilderness Park. Temps are supposed to get up over 60 degrees tomorrow...I'm hoping I can squeeze a run in. Splits: 12:17, 10:18, 9:30, 9:55, +.7 @ 8:50 pace.
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| Treadmill Shoe Miles: 4.70 |
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| | No run today. Excuses: 1 - Too busy at work. 2- I'm "a little" under the weather. 3 - I've run seven days in a row and I need a break. (even though my mileage is very low). 4 - It's dang windy outside. 5 - I can't focus on anything because I'm too excited for Burt's marathon tomorrow.
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| | 6 miles / 49:16 / 8:12. Finally got out today around 1:30 PM. It was mostly cloudy and 45 degrees with some wind out of the WNW. I ran on the LPT from the parking lot to the "Mystery Field" which has a 1/2 mile long track around it. I got there in 1.72 miles and kept running until I hit 2 miles then sped up and made mile 3 my "virtual race" mile ala Carolyn and Tracy. I wasn't planning on doing this but I read Carolyn's blog today about her run, and was inspired by trhe fact that not only did she run a hard mile, she ran 14 miles today! Crazy. I have a little head cold going and haven't slept well for a couple of nights in a row. Also I was wearing my old clunky 2140's. So, given those circumstances I still achieved a "current" mile PR of 6:37, as per Garmin. I don't don't know how I'll ever match Aunteem's 6:10 by the end of the year! Anyway, 3 more miles back to the parking lot for a total of 6. Splits: 8:46, 8:36, 6:37, 9:01, 8:28, 7:45.
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| | 10.1 miles / 9:25 avg.. Mostly cloudy, 41 degrees but felt colder. Low energy today. No strength. Hopefully it's just because of this cold and not a symptom of an utter lack of fitness, which is how it felt. Tomorrow's another day. Brrr! |
| Mizuno Wave 12 Miles: 10.10 |
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| | 8.4 miles / 1:11:06 / 8:27 avg. Mostly sunny, 35 degrees. Started run at 12:02 PM. Ran on the Bluff trail from Jensen park North. Felt much better today than yesterday. Easy pace except the last half of mile seven I ran faster, (6:40 pace), just to stride out the legs a little. Splits: 8:38, 8:33, 8:44, 8:29, 8:28, 8:27, 7:37, 8:54 + .4 @ 8:03 pace.
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| | 8.1 / 1:08:09 / 8:25. Sunny, 35 degrees. From work and about the hood. Everything in good operational order. Splits: 8:54, 8:23, 8:23, 8:27, 8:18, 8:14, 8:21, 8:23, + .1 @ 7:46 pace.
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| | Taking the day off. Trottin' tomorrow. | |
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| | Race: |
Salt Lake Cold Turkey Trot 6K (3.86 Miles) 00:27:58, Place overall: 54, Place in age division: 3 | |
8.2 miles. Warm up 3.1 miles (9:05 avg). Race 3.86 miles (7:14 avg). Cool down 1.24 miles (9:17 avg). Met Chad at his house and we ran from there to the race for warm up. Ran into AdamRW and ran part of the warm up with him. Again, me, running with these elite guys (Chad and Adam). For some reason I had it in my head that this was a 5K. I had a full bladder at the start, awesome. The course started by the capitol, on gravity hill, and took us into City creek canyon before turning us around at 1.77 miles. So the first 1.77 miles were uphill. Some of that hill was steep. But then it was all downhill to the finish. Fun. At 5K I thought, "hmm, the course is long" at about 3.6 miles I thought "hmm, guess this is a 4 miler". When I saw the finish line was near and I was at 3.83 miles I thought "hmm, I've sure been wrong a lot this morning." Anyway, the footsteps that I heard pursuing me most of the last mile were from a jolly gentleman who informed at the finish line that the race was a 6K. My overall average pace for the race was 7:14 per mile. The 5K I ran a couple of weeks ago was a PR at 7:18 per mile. So I feel okay about today's effort.
Splits: 7:41, 7:57, 6:43, 5:36 for .86 mile (6:31 pace).
It's interesting that I went out the other day and ran a flat mile at 6:37, and today, with a big assist from gravity, in a race environment, I run basically the same speed...one would assume that I could run all out downhill faster than on a flat surface. Apparently not. Don't see how I'm ever going to get that sub six mile...
Happy Thanksgiving!
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| | I shan't be running today. I consumed too much sugar yesterday and my brain blew up. | |
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| | 10.5 miles / 1:28:28 / 8:25 avg. Bluff trail from Jensen park. 11:30 AM. Mostly sunny, 45F. Saw six cats out on the trailway. Got hit on the shoulder by bird poop. Splits: 8:39, 8:35, 8:33, 8:31, 8:45, 8:32, 8:20, 8:12, 8:17, 8:04, + .5 @ 7:50 pace.
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| | 7 miles / 8:43 avg. Sunny clear skies, 38 degrees. A big wind blew through last night and scrubbed the air, it was crystal clear out. Very nice. | |
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| | 9 miles / 8:51 avg. Sun, 42F. LPT/Cattle rd. Nice and easy today.
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| Mizuno Wave 12 Miles: 9.00 |
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I haven't completely ruled out the possibility of getting a short trail run in before the day is done.
Edit: okay, now I have completely ruled out the possibility of a run today. But on a positive note: I am eating ANOTHER doughnut.
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| | 8 miles / 1:04:51 / 8:06 avg. Sun, 35 degrees. One mile boardwalk loops at the nature preserve. The releasing of the stress.
Splits: 8:36, 8:21, 8:17, 8:21, 8:00, 7:52, 7:40, 7:38.
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Tonight will be my first treadmill run since like March I think. Couldn't get it done today. I won't run the roads at night. Early mornings are good because traffic is light. In the evenings however, especially near the holidays, traffic is ridiculous. Must be that 'ol Christmas spirit taking hold. I hope my old $75 treadmill still works. 5 miles /42:17 / 8:27 avg. +.5 mi. @ 9:00 pace barefoot. This was my first TM run in over 8 months. The few short barefoot runs I've done have been on grass, this was the first on a treadmill. Treadmill still works.
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| Treadmill Shoe Miles: 5.00 | Barefoot Miles: 0.50 |
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| | 8 miles / 1:08:38 / 8:35 avg. Sun, 29 degrees, wind out of the south was chilly. Splits: 8:44, 8:46, 8:48, 8:38, 8:33, 8:18, 8:32, 8:14.
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| | An exhilarating, adventurous, dynamic, awe-inspiring, life-on-the-edge inducing, 3 mile treadmill run. 8:40 pace.
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| Treadmill Shoe Miles: 3.00 |
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| | 13 miles. Slow-n-easy. Drove to the LPT and ran there.Mostly sunny, 21 degrees. Wind in my face no matter which direction I was running.
Something was whacked with my blood sugar maybe. I had zero energy, and started feeling light headed/dizzy in the last few miles. It was very frustrating because I've been running great lately, then,on the day I want to run long, this happens. My legs/body felt great, but when I tried to pick the pace up I would feel it for a few seconds and then everything just sort of fell apart. Hard to explain. After struggling to finish the run, I felt great, like I hadn't run at all. It's got to be something in my diet. ?
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I guess no run for me today.
PM edit: I guessed wrong. 6 miles / 50:42 / 8:27 avg. After running like a chicken with its head cut off all day at work, I came home and ran like a hamster on a wheel. After 2.75 mile warm up I did 6 x .25 mi. w/.25 recovery, then .5 mile cool down. The quarters were run at progressively faster paces with the recovery at just under 9 mpm. Interval splits:8:00, 7:30, 7:14, 7:04, 6:54, 6:40. I wasn't looking for a workout, just a way to get through a treadmill run without becoming comatose. It's because of the hard core example that many of my fellow bloggers set that I opted not to wimp out on doing a run today. Though I did settle for the treadmill instead of outdoors.
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| | I took last Tuesday off and this turns out to be a really good day not to run, so be it. When I was younger I loved Winter. I loved driving in Winter conditions. It suited my sense of adventure. Not any more! I'd rather find adventure curled up on a couch with a good book and coffee and classical music, while watching the cold snow fall outside...
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| | 8 miles / 1:07:22 / 8:25 avg. PM on the TM
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6 miles / 8:57 avg. Lunch run, from home. Sun! 19F. Roads weren't too bad. It's too cold for slush so that's nice. PM: 4 easy on the treadmill after work. 8:45 avg.
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| Treadmill Shoe Miles: 4.00 | Mizuno Wave 12 Miles: 6.00 |
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Easy 3 on the treadmill after work.
9:01 avg.
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| | 11 miles / 1:33:24 / 8:29 avg. Embracing my inner hamster on the treadmill today. 6 mile warmup / 52:19 / 8:43 avg. 5 mile workout incl. .8 mi. cooldown / 41:05 / 8:13 avg.
3 x 3 mins.@8:00 pace w/2 min recovery. 3 x 2 mins.@7:30 pace w/2 min recovery. 3 x 1 min.@6:31 pace w/1 min. recovery. I took 3 minutes of recovery between each set.
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| Treadmill Shoe Miles: 11.00 |
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| | 2.5 miles. Treadmill. I'm speechless. | |
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| | 8 miles / 1:09:11/ 8:39 avg. Partly cloudy, 39 degrees, a tropical paradise. So nice to be off the treadmill today.
So nice to be off the treadmill today. It took a bit to warm up, but things fell into place the last three miles. So nice to be off the treadmill today.
miles 1 - 4, 35:47 miles 5 - 8, 33:23 Splits: 9:21, 8:49, 8:46, 8:49, 8:41, 8:22, 8:20, 8:00 So nice to be off the treadmill today.
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| | 10.6 miles / 1:31:40 / 8:39 avg. Late, late lunch run. Bluff trail. Overcast and a couple of degrees cooler than yesterday. |
| Mizuno Wave 12 Miles: 10.60 |
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I'm taking today (Wednesday) off this week instead of yesterday (Tuesday).Looking forward to the run tomorrow (Thursday).
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10.5 miles / 1:30:42 / 8:39. Sun, 38 degrees. Lunch run. Awesomely perfect running weather. Bluff trail. Except for the first warmup mile and a kick the last .5 mile, I did pretty good at keepin' an even pace.
Splits: 8:52, 8:46, 8:37, 8:30, 8:40, 8:38, 8:36, 8:45, 8:49, 8:31, + .5 @7:52 pace.
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| | Often, I blog about how I'm not going to run on a particular day, and then before the day is done I end up running after all. I'm hoping this will be the case today. But I'm not holding my breath. But I probably should hold my breath because the air in this dirty little town is brown and thick today. So, it looks like December is going to be an easier month also. That's three full months of 40-50 mile weeks, and a couple or so 5 day weeks (instead of the consistent 6 days of running per week). I've built a good base the last year and a half, and it took a lot out of me leading up to the TOU marathon in September. I feel really well rested now and capable of pushing the mileage again starting in January as I prepare for the Ogden marathon in May.
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| | 13.1 miles / 1:51:34 / 8:31 avg. Bluff trail, mostly cloudy, 34 degrees. 1:30 PM. Boy that felt good! Splits: 8:49, 8:39, 8:46, 8:32, 8:40, 8:46, 8:47, 8:33, 8:26, 8:14, 8:24, 8:12, 7:57, + .1 @ 7:30 pace.
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No run today. Donning my pac boots and taking the dogs for a hike in the hills instead. So. That gives me a total of four days of running in the last week. Don't think I've done that in a while.
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TM in the PM. Details to follow.
PM: 10.5 miles / 1:27:43 / 8:21. Treadmill at home after work. 2.5 mile Warmup. 3 miles tempo (8:00, 7:50, 7:45) .5 mi. recovery 2 mile interval (8:00, 7:45) .5 mi. recovery 1 mile (8:00) 1 mile cool down. Edit add: I ate a mango.
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| Treadmill Shoe Miles: 10.50 |
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| | 5.5 miles / 48:54 / 8:53 avg. After work. Nice and easy on the lovemill. | |
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| | 8.5 miles / 9:00 avg. Mostly cloudy, 30 degrees. West Layton, where the cows dwell. |
| Mizuno Wave 12 Miles: 8.50 |
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| | 7 miles / 59:19 / 8:28 avg. 2:00 PM, sunny, 28 degrees. Bluff trail. It took 4 painful miles to warm up, but the last 3 miles were heavenly. Splits: 8:58, 8:47, 8:52, 8:49, 8:17, 7:58, 7:34. Happy Whatever and a Merry This and That to one and all!!
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| | 15 miles / 2:10:12 / 8:41 avg. Noon, sunny, 25 degrees. Clark/Glovers lane loop. | |
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| | 5 miles / 8:53 avg. 1:30 PM. Easy five on the treadmill. Recovery run . |
| Treadmill Shoe Miles: 5.00 |
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6.5 miles / 9:30 avg. Bluff trail. 10:00 AM. 18 degrees and hazy sunshine.
PM: 6 miles / 50:22 / 8:24 avg. On the TM after work. Bouncing Around the Room to the festive sounds of live Phish. After 2.5 mile warmup I did 12 x 1 min.@ 7:19 pace w/1 min. recovery. Then about .6 mile cooldown.
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| Treadmill Shoe Miles: 6.00 | Mizuno Wave 12 Miles: 6.50 |
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| | 4 easy on the TM after work. 8:37 avg. | |
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| | The cold I've been in denial about for the last three days is asserting itself pretty blatantly today. No run and hope to feel better tomorrow. | |
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9.2 miles / 8:46 avg. Noon, sunny, 31 degrees. A good stiff breeze out of the South. Nice and easy on the Bluff trail after a short day at work. Year in Summary: 57 days with no running...
Total miles = 2,654.15 # of runs = 331 #of days run = 308 # of doubles = 23 Avg miles per run = 8.02 Avg miles per day run = 8.62 Treadmill runs = 32 # of miles on TM = 194.05 Avg miles per TM run = 6.06 Biggest month = 260.95 miles (April) Most miles in a one week period = 81.2 (Aug. 29th - Sept. 4th) Non blogular. All within the Sun - Sat blog week format:
17 weeks I ran less than 50 miles 21 wks between 50-60 miles 10 wks between 60 - 70 miles 4 wks between 70 - 70.4 miles I ran one marathon (TOU PR of 15+ mins.) One half marathon (Ogden PR) Two 5K's (PR's) One 6K Not bad for my first real year of consistent running. I'm grateful, and frankly kind of amazed that my old body held up to this new regimen.
H
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| Asics 1130 Bronze Miles: 328.20 | Treadmill Shoe Miles: 306.55 | Asics 1130 Miles: 59.00 | Asics 2140 Miles: 558.30 | Asics DS 13 Miles: 188.50 | Trail Shoe Miles: 474.65 | GSS 3 Miles: 371.00 | Barefoot Miles: 5.75 | GSS 3 (2) Miles: 142.45 | Mizuno Wave 12 Miles: 221.05 |
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