| 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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| GSS 3 Miles: 10.20 | Mt101 Miles: 283.80 | Junk Shoes Miles: 89.90 | Bandito's Miles: 197.40 | Hyperspeed 4 Miles: 177.50 | Bandito's (2) Miles: 312.40 | Asics DS 13 Miles: 42.60 | Musha 2 Miles: 420.00 | GSS 3 (2) Miles: 9.00 | Montrail Rockridge Miles: 91.50 | Musha 3 Miles: 288.10 | Hyperspeed 4 (2) Miles: 275.20 | Hattori Miles: 183.75 | Kinvara2 Miles: 199.00 | Hattori The 2nd Miles: 31.20 |
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| | 10.2 miles / 8:48 avg. From home to the mystery field track for a few laps then back. Sunny, 18F. WT 57.6 miles
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| | 6 miles on the hard snow packed fire break road with the dog. Partly sunny, balmy 25F. WT 55.1 miles
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| | 10 miles / 8:43 avg. From work. Mostly cloudy, 25F. WT 56.9 miles
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12 miles / 8:18 avg. Bluff trail. Overcast, 23F. Felt better today than I have in over a week. Refreshing. Still, took a while to warm up.
Splits: 8:29, 8:37, 8:44, 8:10, 8:17, 8:16, 8:10, 8:29, 8:06, 8:02, 8:37, 7:46 WT 55.2 miles
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| | Easy 8. From work. SUN, 28F. WT 57.2 miles
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| | 10 miles / E-C pace. Bluff trail. Some sun, 23F. Pretty much the most miserable run I can remember enduring in recent times.I had originally planned to run 8 but since it was going so poorly I thought I'd better do 10 and at least salvage some mileage from the effort. WT 67.2 miles
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| | 7 days in a row = day off. Hopefully this little storm that's supposed to come in tomorrow will scrub some of the doo-doo out of the air. | |
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| | 10 miles / 8:23 avg. From work. Overcast, low 20's temp. I'm a broken record this week. Splits: 8:37, 8:24, 8:21, 8:28, 8:18, 8:15, 8:42, 8:17, 8:24, 8:15 WT 56 miles
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| Bandito's (2) Miles: 10.00 |
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| | 5 miles easy at the Mystery Field Track with the young, large dog. Sun, 21F. WT 55 miles
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| | Excuses for not running today: 1) I'm not really training for anything yet. (Though maybe I should be). 2) I've had this little lingering cold for two weeks that won't go away. 3) Every fiber of my being sais "don't run today" and I'm just not inclined to fight it. WARNING: RAMBLE AHEAD.
Maybe I'm not cut out to be a high mileage runner. I hit a high week of 67 miles last Thursday, but I certainly won't be repeating that again this week. It seems like my body can handle 60-70 mpw for a couple of weeks in a row but then needs a break. Perhaps it's age and my mileage buildups just need to come slower. It could be that I'm expecting too much after just a couple of solid years of running (really, 2 1/2 years). Maybe it will take four or five years before I can handle several 70-80 mile weeks in a row. For now I'll just keep plugging away as best as I can and hope that someday all the work will allow some breakthroughs here and there. The long term plan is to reach my running prime in my early 50's (I'm 46 yrs old). I've got to be patient and do it right; stay healthy, avoid injury. I'm certainly grateful to be healthy and running today.
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10 miles / easy. From home, clark/glovers loop. 20F
WT 35 miles.
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| | 8.5 miles / 8:50 avg. From work. 28 degrees and sunny. WT 33.5 miles
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| | 4 miles / Trudge-a-palooza on the Bluff trail. Mostly sunny, 32F. WT 37.5 miles
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| Bandito's (2) Miles: 4.00 |
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| | 13.1 miles / 1:46:44 / 8:09 avg. Overcast, 38F. Started at the nature preserve in west farmington and did the glovers/clarke loop. Nice to have a good run after a week of poop running. Splits: 8:19, 8:12, 8:24, 8:11, 8:13, 8:02, 8:11, 8:26, 8:02, 7:59, 8:15, 7:59, 7:50, + .1 @ 7:00. WT 40.6 miles
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| | Easy 5 at the MFT with dog. Light rain, 38F. WT 40.6 miles
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| | 10 miles / The Very Easy. Bluff trail. Kind of sunny, 41F. WT 50.6 miles
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| | No run today. Six runs in a row = day of rest. At least that's how I'm playing it this week. | |
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AM - Easy 8 / 9:24 avg. Progression run. From work. Mostly sunny, 35F, windy out of the North. Proud of myself for exercising a little discipline over my pace today. If it's just for miles, and not a workout, there's no reason to push the pace. Splits: 10:05, 9:53, 9:38, 9:27, 9:20, 9:07, 8:55, 8:42.. PM - 4 miles / Easy on the MFT after work with dog. Sun, 40F. WT 52.6 miles
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| Asics DS 13 Miles: 4.00 | Musha 2 Miles: 8.00 |
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| | 12.6 miles / 8:36 avg. From work. Mostly sunny, 35F. All easy today except miles 7, 8, and 9, which I put more effort and focus into, so kind of like a 3 mile tempo @ HM pace. Splits: 9:19, 8:51, 8:53, 8:37, 9:00, 8:52, 7:47, 7:47, 7:41, 8:58, 8:42, 8:40, + .6 @ 8:44. WT 56.7 miles
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Easy 5 miles on the LPT. Overcast, 40F. WT 57.7 miles
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| | 17.4 miles. Long slow distance today. Where does endurance go? Commute run home from work. Cloudy, sunny, calm, windy, warm, chilly, and some light snow in the last mile. 9:12 avg. WT 62 miles
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| | Not a runner today. Too bad because it's sunny and 40 degrees. | |
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| | 4.3 miles / easy. From work. Sunny 38F. Short on time and sleep today. Maybe more tonight. WT 51.3 miles
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| Bandito's (2) Miles: 4.30 |
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AM - Easy 8. Bluff trail. SNOW, 32F. 9:40 avg.
PM - 4 miles breaking trail on the fire break road with the dog. Headlamp and such. Really nice night. after snowing most of the day, the skies were mostly clear and the stars were crazy bright. 12:14 avg.
WT 63.3 miles
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| GSS 3 (2) Miles: 4.00 | Musha 2 Miles: 8.00 |
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AM - 10 miles / 8:41 avg. From work. Overcast, 31F. PM - 4 miles on the MFT with both dogs. Clear, dark, and temps in the low 30's. WT 65.3 miles
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| Asics DS 13 Miles: 4.00 | Bandito's Miles: 10.00 |
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11 miles / 8:26 avg. From work. The sun eventually burned through the muck and it was pretty nice out there. Temps in the low 30's. 3 mile warm up. 6 x 1/2 mile with 1/2 mile easy in between. Shooting for 7:00 pace on the intervals: 3:30, 3:30, 3:32, 3:28, 3:34, 3:32. I've done zero speed work the last couple of months so this will have to do. It's funny, I did 3 miles warm up, then the intervals which got me through mile 9, then one would presume that my last 2 miles would be a cool down pace, but my pace for the last two miles was the same as the interval miles.
Mile splits: 9:02, 8:54, 8:45, 7:57, 8:18, 8:15, 8:12, 8:21, 8:20, 8:22, 8:16. WT 58.7 miles
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| Bandito's (2) Miles: 11.00 |
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| | 10 miles / 8:23 avg. LPT/Cattle rd. loop. Overcast 32F. WT 51.3 miles
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Easy 8. From work. Weathery and cold.
WT 55 miles
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| | 11.5 miles / 8:52 avg. From work. Sunny, windy (no joke), 15F. WT 54.5 miles
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| | 8.2 miles / easy. From work. It was sunny and cold. WT 48.7 miles
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| Bandito's (2) Miles: 8.20 |
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| | 10.3 miles / 8:46 avg. From work. Sunny, cold. Not as cold as yesterday, but still, cold.
WT 59 miles.
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| | No excuse for not running today. Maybe a short run tonight.
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18.1 miles / 2:36:52 / 8:40 avg. Extended commute run home. Overcast 42F. 3 mi. WU - 8:47, 8:43, 8:36
6 miles @ MP (target pace 8:30 per mile) - 8:24, 8:31, 8:26, 8:21, 8:22, 8:12 (50:16 / 8:23 avg).
2 rest miles - 9:10, 9:28 4 miles @ MP - 8:34, 8:26, 8:11, 8:09 (33:20 / 8:20 avg).
3 miles CD - 9:20, 9:29, 8:47 Felt okay today. Not super or anything. I basically rag dolled my way through the last 3 miles. No fuel during the run. I stopped for water at the fairground at about mile 9 and mile 14. WT 56.1 miles
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| | In light of all the Plank-mania sweeping the blog as of late, I decided to try my first one, ever. After about a minute and a half I stopped, and have determined that you planksters are all masochists! | |
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7 miles / easy recovery run. Occasionally sunny, temps in the mid 40's, lot's of wind out of the south. One mile boardwalk loops at the nature preserve.
WT 55.1 miles So I registered for the Buffalo Run 50 miler today. Guess I'd better increase my Fruit Loop consumption.
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AM - 8.2 miles / Super Easy. From work. Sun, cold, some wind. PM - 4.2 miles on the fire break road. Dark, cold, windy, headlamp, dog. I had my first fall of the season when some renegade rock popped up out of the ground. Fortunately I pitched forward instead of back and rolled out of it (as only a middle aged man can) relatively unscathed. WT 55.9 miles
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| Junk Shoes Miles: 8.20 | Mt101 Miles: 4.20 |
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| | Feeling a little funkified today so I'm going to skip the run. Sore throat, run down, malaise in the head etc. In addition, this is our busiest time of the year at work (floral), so running is somewhat on the back burner. I'll find a way to squeeze in some mileage though, but probably only 3 or 4 days running this week.
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12 miles / 8:42 avg.. From work. Mostly cloudy, windy, and cold. Still feeling a little bit of the funk, but I got a solid 9 hours of sleep last night and felt okay for the run today. WT 49.5 miles
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AM - 9.2 miles / Easy pace. Commute run into work. GREAT weather this morning.
PM - 10 more easy paced miles commuting home. Sun and temps in the upper 40's.
WT 50.6 miles
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| Bandito's (2) Miles: 10.00 | Musha 2 Miles: 9.20 |
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| | Definition # 373 for IRONY: having piles of time all Winter long to run in sub-freezing weather, but when the first mid-winter 60F degree days come, being too busy with work to get out on a run. | |
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| | 10.5 miles / Easy commute run home the majority of which was into the wind. Mostly sun, 58F. First run in months with short sleeves, no gloves, and no hat or cap. Felt a little weird the first couple of miles. WT 41.7 miles
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6.5 miles / Breaking wind at an easy pace. Ran from work. Nice temps.
WT 48.2 miles
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12.2 miles / 8:34 avg. From work. Mostly sunny, temps in the mid 30's. I've been really dragging lately, and today was no exception. I've been battling some weird cold for the last month. It doesn't ever seem to completely go away, and I've felt run down. I was hoping that with the light mileage during the last week or so I would be up for a good workout. I tried today but never really felt any smoothness or got into a good place. My right piriformis (?) has been nagging at me over the last year but really started to be a hindrance on todays run. It felt worse during my slow miles. Anyway, my small workout went like this: 3 mile warm up then 3 x 1 mile @ HM pace (7:34, 7:50, 7:53). 1 mile rest, then 2 x 1 mile @ HM pace (7:53, 7:55). 1 mile rest, then 1 mile @ HM pace (8:00). 1 mile cool down. As you can see, my intervals just got slower and slower as I just felt worse as the run continued. My rest miles were much slower than usual. Just didn't have it today so this makes me extra glad that I put some effort into the run. Made for good practice trying to push through discomfort. WT 48.4 miles
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am - 7.3 miles / 11:32 avg. BST going North form the Kaysville Wilderness Park. Mostly cloudy, temps in the mid 40's. Great trail run to give my feet, legs, hips, and mind a break from the Winter roads. Dynamic trail conditions with soft packed snow, some mud, some dry rocky sections, and choppy ice in the canyon bottoms. Good debut for the new shoes. These are the first heavy shoes I've run in for a couple of years. I got them just for conditions like these. My minimal MT101's are great trail shoes, but better suited to dry trails. I thought these Montrails might be good for the 50 miler in March, depending on conditions come race day. pm - 6 miles / 8:18 avg. In the dark on the Mystery Field Track with young dog under starry skies and temps in the low 40's. Unintentional progression run. Splits: 8:38, 8:25, 8:18, 8:16, 8:08, 8:06. WT - 61.7 miles
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| Hyperspeed 4 Miles: 6.00 | Montrail Rockridge Miles: 7.30 |
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| | I was going to run today. But now I'm not. Koo-koo-ka-choo. | |
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| | 7.1 miles / Easy snow slog. From home to the LPT out and back. Making tracks in 6 - 8" of fresh, wet, heavy snow. Temps in the 30's and snowing. WT 49.6 miles
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| Montrail Rockridge Miles: 7.10 |
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Easy 8 / 9:01 avg. From work. Mostly cloudy, temps in the mid 30's.
WT 57.6 miles
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| | 15.3 miles / 8:46 avg. From work Mostly cloudy, temps in the low 40's, wind out of the south. Steady state run. Except for a couple of miles with bigger hills, my splits were within 10 seconds of each other. WT 62.9 miles
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| Bandito's (2) Miles: 15.30 |
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am - 10 miles / Bluff trail. Sun, 36F. This was an easy paced run. I was jogging along the bluff trail pretty slowly. At about mile 5 1/2 a runner passed me going the opposite direction. At around mile 6 1/4 I turned around and saw that he was now running the same direction as me and was less than a quarter mile back. I'm not competitive but I like using other runners to boost my own performance. So to make a long story short, the first 6 miles I averaged a 9:37 per mile pace. The last 4 miles I averaged 8:28 per mile. Avg. for the run: 9:09. pm - 5 miles at the MFT with both dogs. Dark, cold. 9:18 avg. Since I infrequently run 70 miles in a one week period, please forgive my indulgent display of celebration: woo-hoo.
WT 70.9 miles
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| Asics DS 13 Miles: 5.00 | Musha 2 Miles: 10.00 |
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| | Rest day. Just signed up for the S.L. Half in April. The Buffalo Run 50 miler should be a good training run for the half. Lol!
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10 miles. From house to LPT out and back. Overcast, temps in the low to mid 30's. Really hard to get out the door this morning. Really easy pace. Really glad I ran today.
WT 55.4 miles
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22.2 miles / 9:09 avg. Bluff trail/roads all over north west Davis County (Clinton, West Point, Hooper etc). Lot's of horses and large pickups. Mostly cloudy, 30 degrees, unfriendly breeze out of the North. Felt okay today. Legs a little tired from the mileage this week. First stop at mile 13 at my vehicle where I took a drink of water and a bite of banana, grabbed my water bottle and a couple of Gu's and continued. I had Gu at miles 16 and 19. WT 77.6 miles
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| | Easy 8. From work. Mostly sunny, temps in the upper 30's, an at times hefty south wind. Legs tired. WT 70.5 miles
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| Bandito's (2) Miles: 8.00 |
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8 miles / 8:00 avg. From work. Sunny, 43F. I knew I was running shorter today so I tried to keep the pace up. Splits: 9:01, 8:05, 7:50, 7:42, 7:43, 8:01, 7:58, 7:39. WT 63.2 miles
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am - 10 very easy paced miles. From work. Overcast, mid 40's temps. pm - 5 miles on the BST from Kaysville. Slow going (12:50 avg.pace!) as the trail was a soupy amalgam of soft snow, slush, and mud. Really nice out with pristinely clear air and warm temps. Everyday as I go about my business driving to work, running, taking out the garbage etc. I usually have a view of Antelope Island from wherever I am. Some days it looks majestic, regal, and peaceful. Other days, like on tonight's run, it looks like an evil jester; mocking my every slow foot strike as I prepare for this nonsense on the 26th...
WT 63.2 miles
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| Montrail Rockridge Miles: 5.00 | Musha 3 Miles: 10.00 |
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| | 5 ugly ones on the LPT. Overcast, 50F. Taking tomorrow off for rest. Hopefully go long on Saturday. WT 68.2 miles.
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| Bandito's (2) Miles: 5.00 |
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24 miles / 10:12 avg. Met some bloggers this morning for a run on Antelope Island. Jun, Dorsimus, Kelli (and Scott), and Brian (non-blog?). As we got started on the run we ran into a guy named Eric, who is on the blog, but not blogging much lately. Jun and crew (some additional runners joined up, but I don't know who they were) took off at a fast pace, so it was nice to start my run off with Eric. We ran up to a weather station (I don't know the names of the trails we were on today), about 3 miles, and that's where Eric turned to go back, I continued south and ended up making an 8.5 mile loop back to the car. I hadn't seen the group yet so I figured I'd run another loop and probably run into them somewhere along the way. About 13 or 14 miles in I found them so I turned around and ran back to the parking lot with the group. Kelli was nice enough to run with me for a bit and it really helped my pace. In fact I ran the second 12 miles of the day 2 minutes faster than the first 12 miles. We spent about 15-20 minutes at the parking lot ( I had 18 miles at this point, the rest of the crew were about a mile ahead of me with 19 miles) before continuing with a six mile loop. Knowing I would be slower, I went the opposite direction and met up with those guys as they came around the other way (good suggestion Jun, thanks). I felt really good at the end. In fact my fastest mile split was the last mile at 8:22. Mile 15 was an 8:29. My slowest mile was a 12:50 for mile 21. I've learned that for me and fueling, less is more, at least in the early stages of a run. I ate two gu's today, one at mile 16 and another around mile 21. For the fifty miler, I'll probably start fueling a little earlier and hopefully avoid emptying the tank. But for today's slow 24 miles, that was all I needed. I finished strong and felt good.
Antelope Island is a GREAT place to run. The trail was relatively soft, even sandy in places, and mostly smooth with some rocky sections thrown in. A great run. Good to meet for the first time Jun, Dorsimus, and Eric. Good to see Kelli and Scott again. Kelli brought some delicious "muffin tops" for after the run, yum, thanks Kelli! I saw Jim Skaggs (Ultrajim) who is directing the Buffalo Run, but I didn't get a chance to meet him. So many runners out today, I'm sure I crossed paths with several others from FRB, but haven't met. Perfect weather conditions; overcast, 50-ish degrees. It was great to run parts of the course for the 50 miler coming up in 3 weeks. The mt101's should work well for the race. Not including the break at mile 18, I ran for a little over 4 hours. A good solid trail run. I'm also pleased to have a long run two weeks in a row. I usually take two or three weeks (or much more) in between long runs. WT 60 miles
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| | Easy 8. From work. Mostly cloudy, low 40's. Today's run had RECOVERY written all over it. WT 60 miles
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| | Top excuses why I'm not running today: 1) It's a brilliantly sunny day, and who wants to run under those conditions. 2) Pretty busy day at work, can't get away because... 3) It's my 14th wedding anniversary so my wife and I are going to have a nice lunch together. 4) My back's been a little tweaked the last couple of days, so a little break might be good. So there you have it. No run. I've taken a lot of days off this year. But I've been conscious of that and have tried to run bigger days when I do run. Because of this I'm way ahead of my mileage for the same time last year. Still, I'll be trying to work in more consistency as the year continues.
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am - 13.1 miles / 8:32 avg. From work. Overcast, mid 40's.
pm - 7 miles / 9:02 avg. Sunset run at the bird refuge with young dog. WT 57.1 miles
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| Hyperspeed 4 Miles: 7.00 | Musha 3 Miles: 13.10 |
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5.5 miles / pretty darn easy pace! From work. Sunny, 60F. WT 57.6 miles So this is interesting to me. Last year at this point I had accumulated 491.25 miles, this year 540.5. So I'm 49.25 miles ahead of last year. Also, the first 10 days of March 2010 totaled 85.2 miles, this year I'm blazing ahead with 85.6 miles. Lol!
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8.2 miles / Super easy pace. From work. Super nice weather. I just haven't felt human these last two days. Perhaps I'm a dancer.
WT 65.3 miles pm note: My quantcast number, which usually hovers around 40 people, shot up to over 400 today. Obviously something's messed up. Anyone else ever experience this?
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26.2 miles / extremely easy, ultra-trail running pace. Antelope Island. Mostly over cast, temps in the 50's. I wanted to try and get some miles out of my very tired legs. I think I succeeded. I did an 8 mile loop back to my car and drank water, ate some banana, grabbed my hand held water bottle and went out for a second loop, which included the the climb I had missed last week on the switch backs. Once on top I took the single track that heads west (elephant head?) once the trail veered south for a bit I took a couple of minutes soaking in the rare view and utter silence of the west side of the island. This was around 15 miles. Then headed back getting to the car again at just over 22 miles. I was considering calling it a day at that point, but after a few minutes I decided I felt good enough for a few more. Plus it was an opportunity to switch from the rockridges to the mt101 and experience the contrast between the two shoe models. I've determined that the rockridges are the way for me to go for the buffalo run. The 101's are a great minimal shoe, but I can only handle 30 miles in them. I'm just not that efficient of a runner yet. Plus I need to lose another 10 pounds and that would help. Even though this run wasn't quite as far as I was originally hoping to go today, I think it was a good training run because I went into it already very tired, especially my legs. The whole run felt hard today, and that's good. Plus it's three weeks in a row that I got a long run in. I plan to take it very easy the next two weeks before the race. WT - 68 miles
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| Mt101 Miles: 4.10 | Montrail Rockridge Miles: 22.10 |
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10 miles / 8:52 avg. From work. Some sun, 60F. WT - 70 miles
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| Bandito's (2) Miles: 10.00 |
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10 miles / 8:10 avg. From work. Slightly sunny, 39F. Feels good to feel good again. Splits: 8:30, 8:12, 8:02, 8:14, 8:21, 8:14, 8:16, 8:13, 7:55, 7:45. WT - 54.4 miles
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| | 12 miles / very easy pace. From house. Not one of those joyous runs. WT - 32 miles
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| Bandito's (2) Miles: 12.00 |
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| | Easy 8 / From work. Overcast, 50F. WT - 40 miles
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| | Tapering. Wondering what I was thinking when I registered for this race. :-) | |
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| | 8.2 miles / easy. From work. Sunny, a little wind out of the south, 49F. WT 38.2
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| | 3 hours of sleep last night. Weather going to crap. I can feel myself waffling already... | |
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| | Race: |
Buffalo run 50 miler (50 Miles) 10:10:39, Place overall: 54, Place in age division: 15 | |
I don't know my official time yet, I think it was 10:10:something. Met my goals for my first 50 miler: 1) I finished, and 2) I finished between 10 and 12 hours. Thankfully it was closer to 10 hours. I won't bore you with the minutiae, suffice it to say my prowess for slowness continues to degrade me. But I'm not at all disappointed with the day. I got a good long run in, which will benefit my overall training, and I made a goal and saw it through. I also had a lot of fun. Chatted with Jun and Kelli before the start, and saw Dorsimus on the course as he was running his 50k, met Lily for the first time, she was volunteering at the white bay aid station, and of course got to see Ultrajim do his thing. He puts on a great race! About a 1/4 mile from the finish Kelli cheered me on, which was a nice boost. Then in the distance I saw (and heard) Lysa (on the blog) and her husband Scott, and of all people, my wife, all cheering me in! It was an awesome surprise and it really put a nice finishing touch to my day to have them there. Thank you so much Lysa - and thanks for the thoughtful gift, of which I am currently imbibing at this very moment. :-) I keep a paper log at home of my running, and it was really weird to log the number "50" for the miles... WT 66.2 miles I forgot to mention at the finish I threw in a little heel click, in honor of Nevels. Thanks for the inspiration bro. Next day edit: okay, maybe just a little minutiae... I started cramping up pretty badly about half way through. My knees and ITB, on both sides but mostly my right leg. I briefly entertained the idea of a DNF at this point because I knew that this would be painful for the remaining 25 miles. But I've had experience running long with this pain before, and decided to just keep plugging along. A DNF was never a question after that. I ended up running with a girl for the first 33 miles, to the Ranch aid station. It was awesome, kind of like having a pacer. She really helped me get through the first 20 miles back to White Bay, then we swapped pacing duties out to the Ranch. She was having some stomach issues about mile 28. I got to the ranch just ahead of her, ate some noodles and pbj and was ready to leave when she got in. She had great family support along the way, and she was picking up a pacer at this aid station, so I chose to continue on without her. Turns out her stomach issues became severe and she was vomiting and dropped out. I had no idea until I ran into one of her friends at the finish. I had just one drop bag, at Lower Fraery (?). Fortunately, my pacer buddy let me drop my hat and gloves in her bag at elephant head after we got through the split rock loop. As we ran past the parking lot after leaving white bay (mile 20 ish), I ran over to my car and dropped my jacket. I was thankful for that jacket in the cold windy run through split rock. At lower fraery, I changed from my sweaty black long sleeve shirt to a dry white long sleeve shirt. I also exchanged my eyeglasses for a pair of sunglasses. By the time I got back to fraery it was cloudy again so I changed back to my eyeglasses. I didn't bring my headlamp. I figured it would be light in less than an hour after the start, so I just had to make sure and not get separated from people on the climb up to elephant head. Fortunately it was plenty light by the time I got there for the out and back section. I didn't carry any gu's with me. After a couple of hours I realized I hadn't eaten anything yet. My pacer pal gave me a roctane which helped a lot. At elephant head on the way back, I had some pbj and took a couple of gu's with me for later. Throughout the day I ate 4 gu's, 7 or so "quarters" of pbj, a cup of ramen, a couple of banana halfs, a chocolate chip cookie, one potato chip, and a boiled potato. I really liked the pbj's, great running food. I drank a whole bunch of water throughout the day, and a couple of bottle fulls of whatever the drink was they had at the aid stations. I also mixed in a couple of emergen-c's throughout the day. I'm not pleased with how my legs performed. I think it slowed me down significantly over the 50 miles. However, I'm really pleased that I had no breathing - lung issues, and my energy level was pretty high throughout the day. The last ten miles were extremely slow as I stopped several times to try and stretch, and took many walking breaks. I got as close as I ever want to get to a buffalo around mile 46 right before the last aid station. There was a herd of 5 crossing the running path. I ended up walking calmly and slowly between them, two on my right and three on my left. One of the buffalo on my right stopped and took note of me, turning my direction and snorting a couple of times. I'm not familiar enough with buffalo to know if this was some kind of a challenge/warning, or if it was just trying to encourage me on my effort to finish the race. Either way, I was glad to get beyond them. More fun facts: my fastest mile was mile 10 @ 9:18, my slowest was mile 28 @ 16:43 (lower fraery aid/drop bag stuff). My garmin still has two bars on the batter life indicator, so there's still 2 - 3 hrs of battery life after over 10 hours for the race. This garmin is 2 1/2 years old. I take great pride in the fact that I read the owners manual when I bought this watch, and have followed the battery recharging instructions as written.
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| Montrail Rockridge Miles: 50.00 |
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4.5 miles / easy. From work. Post 50 miler test run. Aside from some general fatigue, a weak left quad and right achilles (chronic), I felt good. WT 62.7 miles
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| Bandito's (2) Miles: 4.50 |
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Day off. Surfing a wave of fatigue today.
PM edit:
The Treadmill Avoidance Project (TAP) has been a rousing success. Even though there will still be days of inclement weather before Summer, I feel confident in my ability to avoid the TM. For the record, I did not set foot on the TM once throughout the Winter. As a result, my TM at home has become a repository of all ambiguous and misplaced household items, whose future use is indeterminate, in addition to being a "safe place" for the cats to hang out.
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| | 8.6 miles / easy pace (that didn't actually feel all that easy). Sunny, 55F, a welcome cooling wind out of the West (10-ish mph). WT 63.1 miles
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| | 8.2 miles / exact easy average pace as yesterday. From work. Sun, 60-ish degrees. WT 71.3 miles
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| | 6 short and easy to round out my recovery week. On the LPT. Warm (69F?) strong wind out of the South. WT 27.3 miles
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| | 12.2 miles / 8:32 avg. Commute home. Thin overcast, mid 40's temp. After 3 miles warm up I did 1 mile@HM pace/1 mile easy through mile 10 then 2.2 miles cool down. My pace on the HM miles was 8:01, 7:42, 7:50, 7:43. Legs are definitely not quite back from the long run nine days ago, so this was a good way to simulate how the legs might feel towards the end of a half marathon. I guess. Really I'm just scrambling around in the dark here. WT 39.5 miles
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| | No run today. Everything but my legs feels totally recovered from the 50 miler. Actually I've got some tingling in my toes on my left foot, like my foot is trying to fall asleep or something. Weird. Maybe I should give my foot some mela"toe"nin to help it along. | |
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12 miles / 10:07 avg. From work. Mostly sun, persistent wind out of the south, mid 40's temp. I was determined to run very easy today. It felt so great to just kick back and tour the neighborhoods. Traffic was really light, because of spring break I guess. I can't get over how good this felt; very therapeutic, like a thank you note to my legs. WT 47 miles
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| | No run today. No doubt I'll be well rested for thhe half at the end of next week. Mostly I just wanted to test a post from my new Kindle! Yes I love technology. | |
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7.3 miles / easy pace. From work. Weather: a soggy train wreck.
WT 37.5 miles
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10.4 miles / 8:15 avg. On the LPT, after work. Snowing, wet and cold. No wind. 2 mi. wu 6 mile HM tempo (7:41, 7:41, 7:42, 7:43, 7:43, 7:53) 46:23 / 7:44 avg. 2.4 mi. cd WT 41.9 miles
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| Bandito's (2) Miles: 10.40 |
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| | 6 miles / easy. On the LPT with dog. Partly gloriously sunny. WT 47.9 miles
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| | Feeling light headed, slightly nauseous, and generally "flu-ish". This has been going on for a few days but is a little worse today, and not going away as the day progresses. Skipping the run and hoping to get out again tomorrow or Wednesday depending. | |
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| | 9.3 miles / easy commute run home. Overcast / 50F. WT 45 miles
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10 miles / Easy. Commute into work. Sun, mid 40's temp. After 4 very easy miles I did 10 x 1 min @ 7-7:15 pace / 1 min. easy. Then 5 minutes easy. Then 5 x 2 min. @ HM / 1 min. easy. Then about 1.5 mile cool down. WT 43 miles.
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5 easy miles / From work. Pretty dang nice weather.
WT 41 miles
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| | Race: |
Salt Lake Half Marathon (13.1 Miles) 01:43:34 | |
Official time 1:43:34. A 49 second PR. I was 45/143 for my age division, and 460/4444 overall. Midpack man is alive and well.
Again, like last year, I quit around 10 miles. So from this I take it that the best I can do is 10 miles at around 7:45 average pace. Why no speed...it''s a mystery. Fortunately though, I love to run. Participating in races is just a nice way for me to change things up once in awhile. I love the high I get from running, and the personal challenge of getting out the door as much as possible and keeping consistent over time. I can think of worse hobbies. I ran a mile for warm up right before the start. For entertainment purposes I'll post my Garmin miles for this year with my Garmin miles from last year in parenthesis: mile 1: 7:55 (8:18) Good. mile 2: 8:03 (8:08) Okay. mile 3: 7:40 (7:45) mile 4: 7:45 (7:24) #*@%! mile 5: 7:56 (7:57) mile 6: 7:40 (7:55) Good. mile 7: 7:44 (7:49) Back to okay. mile 8: 7:49 (7:56) mile 9: 7:59 (7:49) Excrement. mile 10 8:20 (8:15) Piling up mile 11 8:23 (8:09) Really getting smelly now. mile 12 8:33 (8:34) Somebody must have opened a vent. Phew. mile 13 7:29 (7:37) Good. Somebody flushed. So there you have it. My splits speak for themselves. After the race I met for the first time, bloggers Walter and Steve Anderson. Both ran very good races (though they both had excuses for only getting 1:11's for this downhill course) Lol! Speed really is relative isn't it. After my half, I grabbed a bottle of water and ran slowly back up the course to find Lysa, who was pacing her brother Cam in his first half marathon. He did great, and it's always inspiring to see people triumph over extreme discomfort and conquer themselves! As we closed in on the finish, I heard, then saw, Kelli, as she was cheering for me. She looked a little confused like: "why is JD coming in around 2:30 for his half?" Lol! Her husband Scott ran the marathon today, I hope it went well for him. This, and the extended jog back to my car, netted me an additional 4.3 miles, giving me 18.4 miles for the day. Ogden Marathon in 5 weeks. WT 48.7 miles
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| | 6 miles easy. From work. In the rain. It was raining. 50F...and raining. WT 48.7 miles
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| | 10.2 miles / easy. From work. Mostly cloudy, mid 40's temps. Recovery is coming slow this week. WT 49.6 miles
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| Bandito's (2) Miles: 10.20 |
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am - 6 miles / Easy run on the fire break road with the dog on a crisp April morning. pm - 6 more easy ones on the LPT after work. Clouds, sun, wind, and rain. WT - 51.6 miles
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| Bandito's (2) Miles: 6.00 | Mt101 Miles: 6.00 |
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| | Easy 8 / A rare early morning run from the house. Partly cloudy and 34F. WT 54.6 miles
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| | 11.3 / Easy commute run home. Overcast, 49F. WT 47.5 miles
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7 miles / Easy. From home fairground loop. Overcast, temps in the low 50's. WT 54.5 miles
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10.3 miles / Easy. From work. Mostly cloudy, 45F - ish. All my runs since the S.L. Half have been a struggle. I've just felt flat and slow. Today there were a couple of moments of normalcy. So I'll just keep muddling through and hopefully be back to normal before Ogden. Also my right ankle has been sore since the half. There's no swelling evident so I haven't had anything to ice. I've been able to run on it, and have been cautious. It hasn't gotten any worse or better. WT 58.8 miles
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4 miles / 8:13 avg. From work. Mostly cloudy, 40F, very windy. Short progression run splits: 8:52, 8:30, 7:58, 7:32. Ankle getting better each day. WT 52.6 miles
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10 miles / 8:36 avg. From work. Mostly sun, 45F, light wind. Finally feel normal again. WT 50.6 miles
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| Hyperspeed 4 Miles: 10.00 |
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| | Easy 8 / From work. Partly cloudy, 60F, super windy. WT 58.6 miles.
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| Bandito's (2) Miles: 8.00 |
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| | Today, I'm a Restafarian. | |
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| | 11 miles / 8:43 avg. Stopped at the LPT on the way home from work and ran. Mostly cloudy, temps in the 40's. First 4 miles were a 9:12 per mile average. The last 7 miles were 8:27 avg. WT 50.3 miles
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| | 10.2 miles / 10:09 avg. Ran from my house UP Farmington canyon to the BST, then out south and back. Good trail running to start May off. Mostly sunny but a little chilly in short sleeves. WT 53.5 miles
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| | 6.3 miles / easy. From work. Weather: NICE. WT 49.5 miles
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| Hyperspeed 4 (2) Miles: 6.30 |
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| | 12.5 / beyond easy pace. Commute home. Overcast, temps in the low 60's, pretty good wind coming out of the North, so the majority of my run was with a nice tailwind. "They're" extending the parkway trail that constitutes 4.5 miles of my commute. Since the trail runs at an angle through the neighborhoods I pass through, it will cut my minimum required distance each way from 9.1 miles to less than 8 miles. So a two way commute will only require 16 miles for the day, which is easily extended if I choose. WT 58 miles.
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| Hyperspeed 4 (2) Miles: 12.50 |
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| | 6.5 miles / easy, from work. Mostly sun, temps in the low 50's, light wind. Sucky. wt 54.5 miles
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| | Too busy with work to get in a run today (maybe tonight). I kind of need the break anyway. All you shirtless bloggers are making me jealous! Enjoy the great, sunny, warm weather!
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| | A square peg. A round hole. | |
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| | This is the 4th day in a row with no run. My right achilles is feeling a lot better. So is the nervy piriformis pain in my right leg, and the pain in my right ankle, which I've determined are tendons that have been straining as my achilles gets tighter and tighter. My whole right side in fact, has been in pain for a while now. I guess I've been in denial. Nothing was so bad that I couldn't run, and I'm positive there is no serious or permanent damage. But I'm taking a couple of more days off - a full week total. This is unprecedented for me on this blog. Duh! I should be taking a good break like this once, or twice a year. Anyway, I feel really great about this decision. Ogden Marathon is a large question mark at this point. I'll probably hold off on the decision until the day before. No big deal if I don't run it; just a real expensive long sleeve tech shirt. In any event, I'm really looking forward to the next run to see if the rest has helped at all. I'm also looking forward to many miles in decent weather (if it ever comes) this Summer and Fall. I'm not a racer, I'm a runner. I love to run, and to reap all the benefits of being a fit runner, and being able to carry my body over long distances over all sorts of terrain under my own power. Time to get more in touch with the spiritual side of running again.
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| | 10 miles / easy. From work. Mostly sunny, temps in the low 50's. The achilles is still tight. No where near how bad it was last week, but still...probably just going to run very easy for a while, focus a lot on form, and hopefully strengthen the problem area. The piriformis didn't whine at all, yay. Most likely no Ogden, unless I get in a stupid mood at the last minute and go for it. WT 10 miles.
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| Hyperspeed 4 (2) Miles: 10.00 |
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| | 3.3 miles / easy. From work. Warm, sunny. Physical therapy run.
WT 13.3 miles.
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| | 8.3 miles / From work. Sunny, temps in the low 70's! Super. WT 21.6 miles
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| | 5.3 miles / Easy. Went to Kamas to visit friends and ran on a dirt road adjacent to Jordanelle Reservoir. Great find for a place to do a long run. No traffic, nice soft surface, beautiful surroundings. Nice cap to an easy week trying to get my achilles to settle down. Today's run felt great.
WT 26.9 miles.
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| | 10 miles / easy. From work. Overcast, temps in the low 50's. Moving pretty slow. Achilles still a little tight. On a scale from 1 to 10 with 10 being the worst, my achilles was about a 3. Progress. WT 36.9 miles.
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| | 7.3 miles / Easy. From work. Rain, clouds, sun, and wind. Running is starting to feel good. Still going to keep everything easy indefinitely, until I'm confident I won't re-injure anything. WT 44.2 miles.
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| | 10.5 miles / 9:12 avg. From work. Light drizzle of rain until mile 7, then heavy rain for about a mile, then spotty sunshine for the rest. Nice running weather.The achilles feels about 80% now, but the ligaments on the outside of my right ankle are still tugging a bit. The easy paces seem to keep everything heading in the right direction. WT 41.4 miles
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Picked up my packet for the Ogden marathon which I won't be running tomorrow. I at least salvaged a nice long sleeve tech out of it. I've got to vent about how rude and offensive the packet pick up situation is for this years Ogden marathon. I can hardly find words to express how unreasonably they've got things set up over there. Instead of just going in and picking up your shirt and bib ("goodie bags" have evolved to nothing more than advertising mailers), they've got you walking through various vendor corridors to reach three separate locations to retrieve first your bib, then scan your bib in another part of the building, and then basically set you off on your own to find the little corner where they've hidden the shirts. If I want to shop at the vendors booths while I'm there, I'll do it. But setting things up this way just makes me want to get my stuff and get the hell out of there as fast as possible. Sorry, I just had to get that out of my system. I realize there are far worst things in the world that can befall a person. So, I'm still holding out that 1% chance that I'll magically awaken at 3 AM tomorrow morning and have a burning desire to hye on over to the busses by 5 AM and run the marathon. Not likely, and it wouldn't be wise given my current achilles/ankle issue - but you just never know. It's not going to happen so let's just not even entertain the idea. PM edit: Yeah, no more drama - I'm absolutely NOT going to run a marathon tomorrow. Silly to even consider it at this point. Things aren't 100% in the right leg, and I haven't trained like I would've over the last five weeks if not for the injury. The only thing keep me considering doing it for the last few days is my ego. Good luck to all the marathoners (and other racers) tomorrow!!
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7.4 miles / 8:45 avg. Sun and low 60's, wind @ 10-ish mph. I ran the half mile from work to the high school track and ran easy through mile 3 then ran 6 x 1/4 mile with a 1/4 mile rest in between. The first four quarters were at 5k pace (6:45 - 7:00) the last two were at HM pace (<8:00). Then jogged an easy 2 miles back to work. Felt good, the right leg started to get a little wonky, hopefully I did more good than harm though. It's a good thing I didn't run Ogden this morning. Mile splits: 9:36, 9:14, 9:03, 7:51, 7:53, 8:36, 9:08, + .4 @ 8:42. WT 35.2 miles
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| Hyperspeed 4 (2) Miles: 7.40 |
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| | 9.1 miles / easy. From work. Sweaty warm. WT 34.3 miles
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4.5 miles / Easy from work. Mostly sun, a little wind. Therapy run. WT 31.5 miles
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10 miles / Trail run - on the BST (or BoSho, as Dorsimus calls it) running north from Kaysville. To get 5 miles out, I had to run a quarter mile up the steep section on the Great Western Trail. Just as I was turning around to head back, I ran into another runner heading down the mountain (he had been up to the snowline), a strong 58 year old ultra runner. I got to run with him for a mile and a half to Fernwood where he was parked, then I had 3 1/2 miles to go. Achilles held up really well. My legs overall started feeling generally fatigued, no doubt due to the fact that I'm down to about half my usual mileage for the month. All in all a great day to be running in the hills. WT 41.5 miles
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| | 7.4 miles of trail running love. From my house up to the fire break road (Farmington's BoSHo). Nice temps, slow climbs, good times. WT 38.4 miles
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| | 11.3 miles / Nice easy cruise to work this morning. Mostly cloudy, but with some sun, 50F. WT 42.3 miles
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| Hyperspeed 4 (2) Miles: 11.30 |
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10.2 miles / easy. From work. Sun, temps in the low 60's.
WT 38.9 miles Edit: May 2011 was my lowest mileage month since July '08.
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10 miles on the BST starting in Kaysville and heading north along the wasatch 100 course. High thin overcast, 75 - ishF. After getting a PR for this route going out, I was reduced to a floppy bag of poo for the last couple of miles coming back. Still, rewarding to finish a run under those circumstances. WT 38.9 miles
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| | Sick. Sore throat. Want to run but feel blah. Time for a nap.
Tune in tomorrow.
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6.5 miles / easy from work. Sun, not hot.
WT 38 miles
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AM - 8.8 miles / easy commute to work. The new parkway extension only cuts .3 miles out of my shortest route to work, but it takes me off a dangerous section of road that is really narrow and has a couple of blind hills. Great temps this morning. Started out at <50F, then the sun came out and warmed it up to about 60F by the time I got to work. The commute home should be interesting as it's supposed to get up around 80 degrees today.
PM - 9.4 miles / easier commute home. It was only 75F by the time I got home. Perfect baby step to hot weather running. There was some kind of "event" going on a section of the parkway. Maybe a ribbon cutting type thing for the new extension to the trail. So at each road crossing they had little aid stations set up, and the many walkers and bikers who were out there participating were checking in at each stop, I guess. It was certainly by far the most people I've ever seen on the parkway. Based on what I saw today, I believe the recent statistic I read somewhere that "1/3 of American adults are obese, and many more are over weight", is not an exaggeration. So, I think any event that gets people out the door and moving around a little is good reason to celebrate. Hopefully, some of these participants took the first step of many today on their way to a more active lifestyle. WT 44.9 miles
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| Musha 3 Miles: 9.40 | Hyperspeed 4 (2) Miles: 8.80 |
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5 easy / systems check run. On the mystery field track this morning before it got hot. Sun and 60F. Followed by the mowing of the lawn. Followed by the eating of the bacon. WT 49.9 miles
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12.2 miles / Mega easy pace. From work. Beautifully perfect weather. WT 51.9 miles
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| Hyperspeed 4 (2) Miles: 12.20 |
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9.2 miles / Easy commute run to work. A very nice morning w/sun and temps in the 60's. WT 51.1 miles
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| Bandito's (2) Miles: 9.20 |
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| | Unplanned dental procedure today. Good times. Maybe run tomorrow, maybe not. Geez, just when I was feeling healed and getting some energy back too. Root canal in a couple of weeks. Lortab take me away! | |
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10 miles / 8:44 avg. From work. Sun, temps in the high 60's. Today was the best I've felt in weeks - but the real test is how tomorrow's run goes.
WT 54.6 miles.
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4.6 miles / From work. Pleasantly overcast, temps in the low 60'. Felt off today. Cut it short. Tomorrow's another day.
WT 41 miles
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11 miles / Easy. Overcast , light spotty rain, 61F. From work, checking out the new rail parkway extension going north, taking me from residential, to rural, to industrial landscapes and back.
WT 47 miles
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Easy 8. Sunny, mid 60's. From work.
WT 42.8 miles
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| | 6.5 miles / Cattle road with the long legged quadruped. Sunny and 67F. 4 x 1/2 mi.@HM w/equal recovery. WT 40.1 miles
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| | 10 miles / Languid. From work. Mostly cloudy, 63F. WT 50.1 miles
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6 miles / easy from work. Sunny, 60F. Ran some miles on the high school track - nice soft surface.
WT 46.1 miles
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| | 12 easy miles commuting to work this morning. Really nice out. WT 53.5 miles
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| Hyperspeed 4 (2) Miles: 12.00 |
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Easy 8 / from work. Sun and mid to upper 50's for temps. Easy miles except the last two which were 8:19, 8:10.
WT 50.5 miles
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| Bandito's (2) Miles: 8.00 |
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7 miles / Easy. From work. Sun and 70 degrees. Ran 4 miles on the road then a mile on the high school track, then a mile barefoot on the football field grass, then a mile back to work. WT 49.5 miles
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| | No run today. Two hours in a dental chair, with the laughing gas and the root canal and procedures on three other teeth ("as long as we gotcha all numbed up, you see."). The numbing still hasn't worn off so I'm just waiting for the love to begin - I'm sure it will be a doosie. The mouth wasn't made to be contorted like that for 2 hours straight. Hoping I'll be ready for a run tomorrow. Hope everyone is enjoying the long awaited heat - upper 80's today and mid 90's tomorrow! | |
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10 miles / 8:50 avg. From work. Sun, 77F. Felt very hot.
WT 37 miles.
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| | 10 miles / easy. From work. Sun, 70's. WT 35 miles
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| Bandito's (2) Miles: 10.00 |
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| | 7 miles at the mystery field track. Ran everything easy except miles 3 and 5 (6:39, 7:08). Last mile barefoot on the grass. Avg. for the run 8:37. wt 42 miles | |
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Easy 5 miles. From work. Sun, low 70's.
WT 39 miles.
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9.2 miles / doldrums. Sunny, warm. From work.
WT 41.2 miles
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| Hyperspeed 4 (2) Miles: 9.20 |
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Took the dog out for an easy 4 miles on the fire break road this morning. Mostly cloudy and warm, wind out of the south. WT 45.2 miles
I don't know what's up with my body lately but I haven't really felt decent for a couple of weeks. This morning was such a struggle. It's frustrating because I'm not doing anything different as far as diet goes, and my miles, while on the low end, should still be enough to maintain whatever meager conditioning I had achieved over the Spring. Well, there is one change, but I really have a hard time accepting that this could be why I'm not "feeling it" on my runs lately. About a month ago I quit taking most of the vitamin supplements that I've been using the last several years. There's just nothing out there that I can find that indicates vitamin supplements make any difference at all. So I thought I'd try going without vitamins for a while (except Emergen-C, which I still use everyday). So, I stopped my daily multi-vitamin, the extra 500mg of vitamin C, and the B vitamins. So, this could be one of those "well no kidding you feel lethargic Jimmy!" But really? Vitamin supplements? Anyone have an opinion about this?
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6.2 miles / Sunset run on the fire break road. Felt good and was able to push at will.
WT 51.4 miles
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| | 5 miles / Pretty much the most uneventful run ever. 1/2 mi. barefoot on school field. WT 46.4 miles
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| | Race: |
Centerville 5k Freedom Run (3.1 Miles) 00:22:07, Place overall: 79, Place in age division: 5 | |
5 miles / Ran a 5k in Centerville with a 2 mile warm up before the race. Ran it 30 seconds slower than last year. I'm fine with it because I haven't been training well, and last night, this is no exaggeration, I literally slept about an hour. I took some allergy meds around 11:00 PM. Usually I fall asleep before they kick in so it's not an issue, but last night for some reason I didn't fall asleep at my usual time and just tossed and turned until the wee hours of the morning. Then I had to get up for the race. It was a lot of fun though. Lysa and her husband Scott ran, as well as Scott's brother (my old buddy Gary), and my wife Annie. This is the second year in a row that we've all done this (Gary's first year), so it's dangerously close to becoming a tradition. Good start to the weekend. Achilles made no protest at all (maybe just the slightest tweaking, maybe). A good little workout for me. WT 41.5 miles
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| Hyperspeed 4 (2) Miles: 5.10 |
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10 miles / easy. Cloudy, mid 70's. Being out of shape is hard.
WT 30.3 miles
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6.4 miles / easy. From work. Dang hot! Easy 4 miles, then 4 x 1/4 mi. with 1/4 rest, then half mile cool down. Quarters were 1:35, 1:40, 1:41, 1:42. I just need to keep doing speed work more consistently.
WT 32.7 miles
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| Bandito's (2) Miles: 6.40 |
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11 miles / easy. From the house - LPT/cattle road loop. Started at 6:15 AM (nice). Set out to run 6 or 7 but was feeling fit this morning so I kept going.
WT 37.5 miles
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| Hyperspeed 4 (2) Miles: 11.00 |
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6 miles / easy. From work. Warm and muggy, nice cloud cover. All easy except the last mile in 8:05.
WT 38.5 miles
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| | 13.1 miles / 2:18 / 10:33 avg. My own private trail half marathon this morning. I started from my house at 6:30 AM and made the steep climb to the BST and ran south, out and back. I didn't really feel warmed up until I was headed back, but then felt really good the last 4 or 5 miles. Slowest mile was 12:31, fastest was the last mile @ 7:41 (downhill). So nice to be out early and beat the sun for the most part. A couple of cold creek crossing felt nice on the feet. A snake sighting, birds chirping, critters scurrying. WT 46.5 miles
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4 miles / eeezy. 3 miles on the MFT + 1 mile barefoot on the grass. Pretty warm. WT 50.5 miles
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12 miles / 9:00 avg. From work. Mostly rain. Mugged by moisture.
WT 52.5 miles
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| | 12 miles / 2:08:36 / 10:43 avg. Trail run. Didn't get started until 6:15 PM. Ran from home up to the BST south out and back. Same route as Saturday only one mile shorter and 10 seconds peer mile slower avg. Temps in the 80's, but a well timed cloud cover and breeze made the heat manageable. WT 58.1 miles
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| | 4.4 miles / easy. From work, sunny, temps in the high 70's, windy (felt nice). Tired legs. WT 51.5 miles
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| | 17 miles / easy pace. From home - LPT/fairground/KWP out and back. Started around 8 AM and it got kind of warm toward the end of the run. Embarrassed to report that this is my longest single run since the Buffalo Run at the end of March. 9:05 avg. WT 49.4 miles
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| Hyperspeed 4 (2) Miles: 17.00 |
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| | 5 miles / 8:21 avg. Got started around 10:30 AM, temps in the low 80's is feels a lot more comfortable than just a couple of weeks ago. Also, I seem to be having better recovery between runs -First 3.5 miles on the LPT then 1.5 miles barefoot on the grass.
Splits: 9:08, 8:14, 7:51, 8:19, 8:16
WT 50.4 miles
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| Bandito's (2) Miles: 3.50 |
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| | 10 miles / easy. From home - clark/fairground/glover loop. Mid to low 80's and I was soaked by the time I finished. Felt worn down. Maybe the heat and poor sleep. Or perhaps I'm 40 years older than I think I am. WT 48.4 miles
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| | 10 miles / easy. From work. Sunny, temps in the mid to high 70's. I tried to freshen things up a bit by running on different streets and different patterns around town. Very thirsty today. Stopped at Emerald park (mile 4) for water, then at Chevron (mile 7.5), and again with just a half mile to go at the high school track. WT 46.4 miles
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| Hyperspeed 4 Miles: 10.00 |
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| | Longer runs planned for the long weekend - so I'm taking it easy(er) for a couple of days. | |
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25 miles / 10:19 avg. LSD on the Rail Trail today. Elevation ranged from around 5,480 ft. to 6,380 ft. (compared to my usual runs at around 4,500 ft.), I left my house about 6:15 AM and made the hour drive to Wanship where there is parking and access to the rail trail, and a restroom also. My run started at 7:22 AM. I ran towards Echo Reservoir first, turning around just after 7 miles and about a 300 foot drop, then came back, climbing the 300 ft. Back at my car, I refilled the water bottle, took a big drink, grabbed some fuel, then took off the other direction heading towards Park City. I knew I need to go about 5.5 miles out before turning around to get 25 miles. The run towards PC is a steeper hill, climbing about 600 feet by the time I turned around. Shortly after turning around I suddenly felt like crud. There happened to be a picnic bench in the shade just ahead, so I sat for a couple of minutes and collected myself. I was disappointed that I wasn't going to be able to take advantage of the 5 mile drop back to my car that I had earned from climbing. Luckily after I got going again I felt a lot better. No bonk. Still, kept it pretty slow those last few miles. Thankfully heat was not a factor today. Probably about 60F when I started and mid 70's when I finished. I figure I took in about 500 calories during the run. I ate a slice of bread before I left the house and a banana on the drive up. A good long run for me. For accountability's sake, I want to mention that I intend to get a three day total of at least 45 mile over this holiday weekend - I think that would be a record for me. If I can manage 10 miles tomorrow and Monday I'll get it. But any variation will do. WT 50 miles
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7 very tired miles. Fairground loop - 7:30 AM WT 52 miles This run was so ugly, even my shadow was running away from me.
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| | 13 miles / easy. From home - LPT/cattle road loop. Warm at 7:30 AM but without the cloud cover it would have been worse. Made my goal of 45 miles in three days: Saturday - 25 miles, Sunday - 7 miles, Monday - 13 miles. Weekly total of 65 miles (Tues - Mon) which I did with 5 runs giving an average of 13 miles per run. Congratulations to all Deseret News racers today! WT 65 miles
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| Bandito's (2) Miles: 13.00 |
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6 miles / From work. Sunny and warm. Ran to the HS track and ran some miles then ran back to work. Trying out the new Hattori's. Love them. It's like running barefoot comfortably on the road.
Splits: 8:40, 7:52, 8:01, 8:07, 8:04, 8:14
WT 51 miles
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| | 7 miles / easy. From work. Sunny n warm. WT 58 miles
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| Hyperspeed 4 (2) Miles: 7.00 |
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| | This week - James demonstrates how to put the "king" in slacking. | |
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10 miles / easy. MFT/LPT - mostly cloudy, temps mid 80's. The cloud cover makes such a huge difference. I was feeling great until about mile 7. I ran the last 2.25 miles barefoot on the grass...which seems a little redundant since the Hattori's are basically like running barefoot but I had developed a hot spot on the inside arch of my right foot, so I shed the shoes and finished the run on the grass. The hot spot can easily be managed and will adapt to the shoe (I'm running sock-less in these shoes). WT 36 miles
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| | 12 miles / easy. From work - Partly cloudy, temps in the high 70's. Stopped for water at Emerald park (7.5 miles) and elementary school (10.25 miles). 9:00 avg. WT 35 miles
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| | 6.1 miles / MP - from work - sunny and warm = completely soaked with sweat. Splits: 8:43, 8:26, 8:30, 8:21, 8:03, 8:52 / 8:28 avg. WT 35.1 miles
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| | 5 miles easy. From work. Sunny and warm. Hill repeats on Golden Ave. 6 x 30 seconds. WT 33.1 miles
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| | 10 miles from work, Sunny and warm. Splits: 9:19, 8:50, 8:39, 8:50, 8:14, 8:07, 8:48, 8:44, 8:34 / 8:41 avg. WT 43.1 miles
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11.7 miles / commute run to work. Sun, temp in the high 60's. Run was going okay, then I ran and chatted with another runner around miles 6 through 8. He was keeping a much faster pace than I was but I stayed with him, and then paid dearly for it after we split. It got pretty ugly towards the end. On a normal day I would usually run the extra 3 tenths of a mile to make the run an even 12 miles. Not today. I got to the end of the line and was DONE. WT 54.8 miles
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3.5 miles / from work. Sun, warmth etc. Well, something's up with my body. Yesterday I was wiped out. I probably accumulated 3 hours of extra sleep throughout the day as all I wanted to do was lay down and sleep all day. I have days where I'm tired and need a nap, but yesterday was different. Today's run was a struggle every step of the way. I had to focus just to keep from walking. I have no idea what's going on. I can't blame high mileage or diet...just have to try again tomorrow. WT 48.3 miles
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| Hyperspeed 4 (2) Miles: 3.50 |
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| | I mowed the lawn - really fast! | |
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10 miles easy / from work. Sunny, warm. Phew! Looks like Monday's little episode was an anomaly - felt just fine today. Still, I'd like to know what caused the fail. I'd hate to encounter that on race day. I'm a little sleepy today due to several nights now of 3 or 4 hours of sleep per night. Broken sleep at that. 8:47 avg. WT 40.2 miles
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7 miles / easy. From work. I couldn't get out until 11:00 today and it was very warm. After 3 miles I did 10 x 30 second hill repeats on Golden Ave.
WT 42.2 miles
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7 miles easy from work. Sun, warm etc. A week from tomorrow I'm pacing a friend at Leadville for 50 miles, so I'm okay with low and slow miles this week.
WT 39.2 miles
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| | 10 miles / 8:23 avg. From work. Sun, temps in the low 80's. Ran around the streets and some on the high school track. Tried to keep myself from slogging. Mile 7 (7:27) was an effort at keeping a good pace for the whole mile. Splits: 9:07, 8:32, 8:41, 7:58, 7:56, 7:58, 8:35, 7:27, 8:51, 8:45 WT 37.5 miles
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| | 6 miles / easy. MFT/LPT. Sunny, 80. Last mile @ MP WT 43.5 miles
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| | 5.2 easy miles from work. Muggy. WT 45.2 miles
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| | 10 miles / super easy. From work. Sunny and warm, only half as muggy as yesterday. After around 2.5 miles I did 4 x 30 second hill repeats on Golden ave. Then hied on to the track for some easy laps with a fast quarter in each mile. WT 55.2 miles
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| Bandito's (2) Miles: 10.00 |
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| | Driving to Leadville Colorado today. Saturday I'll be pacing my buddy Craig through the last half of his 100 miler on Saturday. Offline until next Tuesday (maybe Monday night). | |
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| | 10.5 miles - Craig dropped at 60.5 miles - not his day. Thorough report of my experience at Leadville forthcoming... | |
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So I traveled to Leadville CO (8 1/2 hr. drive) Wednesday to meet with old friend Craig and his wife and 3 children at a great campground called "Sugarloafin' " to pace Craig on the last 50 miles of the Leadville Trail 100 come Saturday. This campground rocked btw. HOT showers, clean bathrooms, laundry etc. This is very luxurious to me as I usually just do primitive camping, ie; no running water. Beautiful country in the pines, lakes, sitting at over 10,000 feet elevation. I spent the next three days getting the full on Leadville 100 experience sans actually running 100 miles. So, if I ever decide to do this run, I'll at least know my way around the town. Thurs was packet pick up, weigh in etc. and the carbo load dinner in the evening. Friday was a mandatory pre race meeting, which was quite inspiring but the hall was hot and stuffy with the adrenaline charged breathing and efficiently beating heart rates of 800 + runners and their crew and pacers. A seriously awesome vibe existed throughout the whole "scene" over the course of the weekend. Friday night a huge rainstorm moved in accompanied with thunder and lightning. I guess at 10,000 ft. this is not uncommon. I fell asleep around midnight praying that the rain would stop before the 4:00 AM start of the race the next morning. It did, though I slept until 7:00 AM as I wanted to be rested knowing I wouldn't start my pacing duties until sometime between 4-6 PM. I got a ride with some campground neighbors to the Twin lakes aid station where I was planning to meet the crew (Craig's wife Kathy and kids) and help out there, and then to the Winfield aid station where the turn around was. The course is out and back. I got to Twin Lakes about 3 hours before my runner was expected to come through. I found a shady spot and enjoyed watching the runners come down the very steep approach (some of them slipping/sliding) as they checked in at roughly 40 miles into their runs. Chatted with people, pet dogs, and tried to eat and hydrate as much as I could. Kathy called me saying they were having trouble getting into the crew area, so I walked out about a half mile and met her. We found a place for her to quickly stop and unload some of the gear needed for Craig's stop. I found a good parking spot just up the road and she parked there and set up. I walked back to the neutral aid station and once Craig got checked in we walked/jogged the half mile to his crew. He was only about 35 minutes ahead of the cut off for this aid station. He was hoping to stay about an hour ahead as he missed the cut off at the half way point last year by about 12 minutes and had to drop. His next leg would be the 10.5 mile run to Winfield climbing up and over 12,600 ft Hope Pass. We (the crew) made our way to Winfield and found ourselves stopped in traffic a full 4 miles from the aid station with the other crews trying to get there before their runners. Apparently this is a common bottleneck but made worse this year by the record number of runners participating. I had set a time of 4:00 PM as when I would change into my running duds and run to the aid station so as not to miss Craig. We did however get there around 5 pm. If Craig had a good leg, he could show up at any time. I quickly changed, we got the aid set up and nervously waited. The cut off was 6:00 pm and around 5:50 I was beginning to lose hope. At 5:53 one of our camp neighbors who was crewing another runner spotted Craig and ran with him informing him he just had a few minutes to get checked in. The runners had to be out of Winfield by 6. He barely made it, losing the 35 minute cushion. It was going to be a hard push to go back over Hope Pass and get to Twin Lakes by the next cut off at 9:45 pm. I was just glad to get a chance to get on the course and run. There was a slim chance we could make it, if Craig rallied somehow. We ran the 2 miles down to the trail head which began the climb over the pass. The running then became power hiking, then walking. Craig was pretty much done at this point. (For good reason, as I'll explain later). Still he pushed back up and over the pass and and we made slow but steady progress forward. He never stopped, never complained. Just kept moving forward. The descent is pretty brutal, steeply dropping to an aid station called "Hopeless", which, when we arrived, turned out to be appropriately named, as it was 9:00 pm and we had only 45 minutes to get to Twin Lakes by the cut off time. A hard task even on fresh legs. So we took a few minutes extra drinking soup and refilling liquids for the long walk to where Craig would have to drop. It was an awesome journey though. I was so grateful to be in the high Colorado mountains on a clear cool evening, with the stars so close and a creek running next to the trail in the thick woods, and my buddy Craig grimly gutting out the final miles of a long 60 mile day, which was a mere blip in an 8 week odyssey as he pursued completing the "Leadman" race series. It took about 2 1/2 hours to descend the mountain, including a river crossing (rope aided) and several ponds/swamps all within the last mile or so. In a deranged way I found myself really liking the icy cold water crossings, and being chilled to the bone after over 5 hours of high altitude motion. I'm really pleased with how well my body responded to working hard at altitude. I felt strong the whole way, my breathing always felt controlled and deep. Aside from a little tightness in the chest near the top, I noticed no ill effects. We strolled into the mostly empty check in at Twin Lakes around 11:45 pm to a relieved crew and volunteers. I wondered aloud if we had in fact, missed the cut off. Lol! Once we got back to camp, I spent about 20 minutes under a hot shower, then dropped right off to sleep around 1:30 am. Sunday was spent just kind of zombie-ing around camp, napping, eating, swapping the successes and disappointments with other runners in the camp ground, a couple of whom had stellar performances in the race. For the first time in recent adult memory, I was asleep by 8:00 PM that night! Monday I packed up and drove home. Craig is an amazing athlete. He helped me through my first marathon in 1995. Helping me train and running the first slow half with me before polishing off the second half somewhere in the 1:30's. Running basically "off the couch" with no real training. Just that kind of natural ability. His main sport is cycling. Anyway - my theory as to why Craig had such an off day at the Leadville Trail 100 might best be explained with a quick summary of his racing over the last 8 weeks as he tried for the "Leadman", a series of races in Leadville Co, all at high altitude. Plus, he couldn't resist a couple of extra races, because that's how he rolls. June 25th - Logan Peak. Ended up being only 11 miles because of snow. But an exceptionally grueling climb. July 3rd - Leadville Trail Marathon July 15th - Leadville 50 mile Mountain bike race. Followed the next day with... July 16th - Leadville 50 mile Trail run. Thus earning the "Silver King" award for completing the two races back to back. July 29th - Speedgoat 50k at Snowbird! (Look this race up, it's a monster!).
August 13th - Leadville 100 mile mountain bike race. Follwed the next day with... August 14th - Leadville 10k trail race August 20th - Leadville Traill 100 mile - of which he ran 60 miles. That's some crazy ass racing Craig! Without a doubt, the trail 100 is yours if you go into it rested and with fresh legs - but maybe not as fun.
But wait, there's more! He's not done yet. LaToJa is next in a few weeks followed by the Bear 100 couple of weeks after that. These last two events are in his back yard so to speak, so this should be a piece of cake. Oh, I should mention, Craig pulls all this off while working as a full time EMT, a firefighter with Unified, and monthly stints with the national guard, while raising three children. Their youngest born 11 months ago. So although this whole blog post has very little to do with MY actual running - I wanted to write it out as Craig is an athlete and a human being who I can truly look up to and is an inspiration! It was a privilege and an honor to be a part of his team for the 100 this year!
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| | 5 miles / 8:20 avg. From work. Very hot. WT 15.5 miles
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| Hyperspeed 4 (2) Miles: 5.00 |
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| | 8 miles / 8:36 avg. From work. Very hot. WT 23.5 miles
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| | 10 miles / Super, mega, ultra easy. From work. Very hot. WT 33.5 miles
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Easy 8 / From work. Stupid hot. * If anyone is in the market for WEAKSAUCE I've got a surplus of the stuff this week and would love to unload it quickly. * WT 31 miles
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| | 12 miles / easy. From house - Clark/Glovers loop. Glorious Sunday morning run in all my shirtless, brown bodied, bearded glory! Lol! WT 43 miles
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| Bandito's (2) Miles: 12.00 |
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| | Easy 8 / from work. Sweatiest run of the year today. WT 51 miles
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| | 3.4 miles / excremental pace. This run resembled a pile of turd nuggets. Felt like a dropped chalupa right from the get go. After mile 2 I realized that good ol' fecal feeling wasn't going to pass so I headed back and called it a short and easy bowel movement of a run. WT 49.4 miles
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| | A record breaking month for me. August 2011 is my lowest mileage month in 3 years! (Not counting May of this year when I was coping with my first real injury since on the blog. This month my only excuse is Laziness). So yeah. Celebrate! Seeings how September is "The month of promises" - I promise myself to get back up to my normal mileage range in Sept. (200+ miles). | |
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| | 10 miles / 8:18 avg. From work. Noticeably cooler. WT 41.4 miles
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| Hyperspeed 4 (2) Miles: 10.00 |
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| | 5.3 miles / Easy, from work. WT 46.7 miles
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| | 10 miles / 8:40 avg. On the LPT. WT 48.7 miles
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| Hyperspeed 4 Miles: 10.00 |
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| | It's been a very busy and productive week for me, and I was planning on running today but my body demanded rest. I guess I'm not 42 any more... | |
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| | 15 miles / Easy pace. Mostly cloudy, temps in the low to mid 70's. Drove to the nature preserve in west Farmington and ran a bunch of the 1.2 mile loops on the flat dirt trail there - then ran the 1/2 mile to the buffalo ranch trail and ran that 4 mile loop then back to the preserve for a couple more loops. Felt kind of blah today, slow pace but just plugged steadily along.Nice to get 2+ hours of running in, it's been a while.
WT 43.7 miles
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7 miles / 8:06 avg. From work - post rain. Comfortable temps. Felt good so I tried to pace up a bit. For my ability level, an 8:06 average pace represents a solid effort training run. Splits: 9:00, 8:04, 7:52, 8:05, 7:54, 7:55, 7:53 WT 47.3 miles
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| Bandito's (2) Miles: 7.00 |
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| | 10 miles / 8:28 avg. From work. Sunny and warmbutnottoowarm. Splits:9:12, 8:22, 8:23, 8:14, 8:17, 8:31, 8:26, 8:31, 8:17, 8:29 WT 57.3 miles
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| Hyperspeed 4 (2) Miles: 10.00 |
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4 miles / beyond easy pace.
51.3 miles
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| Bandito's (2) Miles: 4.00 |
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| | 6 miles / easy. From work. Blah, blah, blah. WT 52 miles
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| | 8 miles / 8:28 avg. LPT @ 1:00 pm. Sun, 82F. WT 50 miles
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| Hyperspeed 4 (2) Miles: 8.00 |
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| | 6 miles / 8:15 avg. MFT/LPT Splits: 8:41, 8:17, 8:09, 8:44, 7:43, 7:52 WT 56 miles
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10.3 miles / easy. From work, mostly cloudy, nice temps. WT 51.3 miles
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| Bandito's (2) Miles: 10.30 |
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| | 6.2 miles / easy does it. From work. I wasn't going to run today, but then I did. WT 50.5 miles
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| | 12 miles / easy. From work. Really, super, nice, uber, excellent weather for running. WT 52.5 miles
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| | 7 miles / 8:45 avg. From work. WT 55.5 miles
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| | 10 miles / 8:26 avg. From work. Weather to run for. WT 59.5 miles
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| | 11 miles / 8:18 avg. Progression run. I ran from work to the high school track (.5 mi.) and ran10 miles on the track (my legs really needed that soft, flat surface today), then .5 miles back to work. Splits: 9:14, 8:54, 8:31, 8:38, 8:22, 8:14, 8:07, 7:51, 7:32, 7:29, 8:34. WT 62.5 miles
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AM - 6 miles / 8:28 avg. MFT with the wife and dogs. Nice day out there. PM - 5.2 very easy miles at the bird refuge. Taking advantage of this amazing weather.
WT 67.7 miles
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| Musha 2 Miles: 5.20 | Hyperspeed 4 (2) Miles: 6.00 |
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5.2 miles / 9:38 avg. From work. "Day off" run. WT 62.4 miles
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| Bandito's (2) Miles: 5.20 |
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| | Easy 8 / From work. Same weather as the last 6 days. WT 64.4 miles
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| | 11.2 miles / easy from work. Status quo on the weather. WT 63.6 miles
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| Hyperspeed 4 Miles: 11.20 |
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10 miles / from work. Kind of an interesting run. The first 5 miles I wasn't feeling too great and was at 47:27 (9:29 avg.) so I thought I'd just head back and make it an easy 6 mile day. But then I realized that I was feeling warmed up and loose, so I tried picking it up. I ran the last 5 miles in 41:24 (8:17 avg.). So I'm glad I didn't quit. Splits: 9:57, 9:19, 9:31, 9:40, 8:59, - 8:26, 8:27, 8:26, 8:08, 7:56. / 8:53 avg for the run. WT 66.6 miles * Over the summer I had gotten in the habit of inconsistency , missing 8 to 10 days a month. So for September I'm trying to get back in the habit of running everyday. I've missed one day so far, and have run the last 18 days in a row. Other, more experienced runners are always saying consistency is key to becoming a stronger runner - I'm learning that this is definitely true.
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| | 7 miles / easy. From work. Weather. WT 63.6 miles
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| | 11 miles / 8:29 avg. From work. Mostly sun, temps in the low to mid 80's. I ran an easy 3 miles (9:05 avg.) to the H.S. track then ran 7 miles with a goal of keeping the pace under 8:20. Splits for miles 4 through 10: 8:17, 8:19, 8:18, 8:14, 7:58, 8:07, 8:13 (7 miles/8:12 avg). Cool down mile 8:44. WT 63.6 miles
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| Hyperspeed 4 (2) Miles: 11.00 |
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| | Easy 8 / 9:03 avg. MFT/LPT. Weather: Ideal. WT 60.4 miles
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| | 4 miles / sad little run. Count this as a rest day.
WT 59.2 miles
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12.2 miles / easy. From work. The weather just sucks these days! 9:02 avg.
WT 63.2 miles
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| Hyperspeed 4 (2) Miles: 12.20 |
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| | 10 miles / 8:17 avg. From work. 2 miles warmup felt good so I decided to do 1 mile on and 1 off. Splits: 9:13, 8:47, 7:39, 8:39, 7:32, 8:47, 7:40, 8:46, 7:27, 8:19. I ran in my mt101's, a super lightweight, minimalistically inclined trail shoe that happens to make a mighty fine road shoe as well. WT 62.2 miles
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| | 6 miles / 8:23 avg. MFT. 85F - didn't get out until 2:30 PM. WT 58.2 miles
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| Bandito's (2) Miles: 6.00 |
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| | 6 miles / easy. From work. It felt good to go real easy today. I could feel my legs processing the information they've received this week. 9:35 avg. WT 57.2 miles
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AM - 9.2 miles / easy commute into work. Super nice peaceful morning.
PM - 9.3 miles / not as easy as this morning, but still, easy. Commute run back home. Running south into a warm head wind most of the way. Very thirsty when I finished. WT 64.7 miles
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| Musha 3 Miles: 9.30 | Hyperspeed 4 (2) Miles: 9.20 |
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| | 6 miles / easy progression recovery run on the MFT. Mostly sun, low 70's, nice breeze out of the south. Splits: 9:58, 9:19, 9:02, 8:19, 7:58, 7:18 / 8:39 avg. WT 62.7 miles
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| | Easy 10 / from work 9:10 avg. WT 68.7 miles
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| Bandito's (2) Miles: 10.00 |
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10 miles / from work to H.S. track. During the first couple of miles I felt really crappy and decided I was just going to struggle through 4-6 miles and call it a day. During the third mile I was feeling better so I did 1 on/1 off. 3 miles warmup @ 9:25 avg. miles 4-10 @ 8:04 avg. I ran the last 2 miles on the road back to work. 30 days in a row.
Splits: 9:47, 9:45, 8:42, 7:31, 8:31, 7:16, 9:02, 7:21, 9:15, 7:30 / 8:27 avg for the run. WT 66.5 miles
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4.2 miles / rest day. From work. Cloudy, windy. WT 60.7 miles
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| | 10 miles in the cold wind and rain. Under dressed. Numb. From work. I didn't realize how intensely cold and numb I had gotten during the run until a few minutes after I had finished. I must have looked a little crazy to my coworkers - in a daze, bloody nipples, and a big grin.8:26 avg. WT 64.7 miles
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Easy 6 / from work. Cloudy, cool.
WT 64.7 miles
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AM - 9.2 miles / commute into work. Excellent running weather this morning. Took my time.
PM - 10 miles / back home. Much quicker pace than this morning, but still, easy. WT 65.4 miles
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| Musha 3 Miles: 10.00 | Hyperspeed 4 (2) Miles: 9.20 |
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| | 7 miles / 8:17 avg. MFT. Sunny and cool. Progression run Splits: 9:25, 9:00, 8:40, 8:04, 7:31, 6:56, 8:30. WT 66.4 miles
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Oh man. I don't know if I can handle another week of beautiful, perfectly ideal running weather!
Easy 8 / from work. WT 64.4 miles
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| Hyperspeed 4 (2) Miles: 8.00 |
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| | 6 miles / easy. From work. Mostly cloudy, light intermittent rain. Great running weather. Tired legs the last two runs means I should probably take a cut back week this week. I've run 4 weeks in a row with over 60 miles a week (62.5, 63.6, 64.2, and 65.4 miles) and I've felt strong most of the time. I want to build up to where I can handle 70+ miles weeks regularly by the end of the year so I'm trying to play it smart and not over do it. WT 60.4 miles
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13.4 miles / 8:54 avg.. From work. I dragged myself through the first four miles a little bummed that I still wasn't feeling good. I knew I could still get the miles I wanted, but it's always more enjoyable when I get to run those miles on legs that feel fresh. Knowing that my pace was just going to get worse unless I did something to take my mind off the situation I ran 12 x 1 minute @ 10k to hm pace with a 1 min. break in between. Then I took about a 1.5 mile break on the climb to Emerald park where I got a drink of water, mile 8.7), which was very slow. Then did another 12 x 1 min on/off. Finished the run with about a mile cool down. Whatever. The whole run was basically a 13.4 mile cool down. WT 69.6 miles
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| Bandito's (2) Miles: 13.40 |
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| | 7 miles / 8:45 avg. From work. weather WT 66.6 miles
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| | 4.2 miles / easy. From work. Pretty much a rest day. Phenomenal Phall weather we're having this year! 40 days in a row. WT 64.8 miles
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| | 13.3 miles / easy. Commute into work. First 4 miles @ 9:45 avg. Next 8 miles (5 through 12) @ 8:36 avg, 1.3 mile cool down @ 9:00 avg. WT 58.9 miles
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AM - easy 5 on the pipeline trail with Chad this morning. Great temps, beautiful colors in the mountains, good conversation - this is what running is all about. Surprisingly few people in the canyon.
PM - 7 miles / 8:20 avg. MFT. Overcast, low 70's, light breeze out of the north. I got maybe two hours of sleep last night and I felt fine on this mornings run, but when I got home I was wiped out and slept for 3 hours. Around 2:30 pm I felt good enough to go do my standard Sunday progression run. Splits: 9:34, 8:58, 8:40, 8:12, 7:30, 6:44, 8:45. WT 63.9 miles
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| Mt101 Miles: 5.00 | Hattori Miles: 7.00 |
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| | 7.2 miles / from work. Cool temps, sun. Pretty tired today. WT 63.1 miles
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| | 12.3 miles / easy. From work, but instead of the usual route heading East through the neighborhoods I ran West to the Rio Grand parkway and headed north, turning around at 6 miles and coming back. I ran the first 6 miles very easy averaging a 9:40 pace. On the way back I averaged 8:31 per mile, with the last 3 miles at HMP (8:08, 7:54, 7:51). Feel good about the way I finished this run. WT 69.4 miles |
| Hyperspeed 4 (2) Miles: 12.30 |
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| | Easy 8 (point six) / from work. Very Struggly today. WT 64.6 miles | |
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| | 11 miles / easy. Drove to west farmington and ran on the buffalo ranches trail, it's a 3.7 mile loop. I ran two loops and covered the rest on the roads. Sun and 60F = running paradise. WT 68.6 miles | |
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| | 9 miles / 8:31 avg. Ran from work to the high school track, did some laps, and ran back. Hey look, over 70 miles in the last week. Grateful to have been able to take advantage of the great fall weather these last several weeks.
WT 73.4 miles
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10 miles / 8:51 avg. Awesome run down Millcreek Canyon with Lysa this morning. Good temps, good fall color action. Good times. WT 70.1 miles
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| | 9 miles / 8:24 avg. MFT. Sun, warmth. Progression run. Splits: 9:49, 9:09, 8:38, 8:33, 8:14, 8:03, 7:36, 6:50, 8:46. WT 67.1 miles
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Easy 8 (point 2) / 9:15 avg. From work. Cold front moving in tomorrow - My recent effort at consistency has netted me 50 days in a row running so far.
WT 68.1 miles
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| Bandito's (2) Miles: 8.20 |
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11.8 miles / 8:43 avg. From work. Overcast, temps in the high 40's. I was kind of dragging today. I had about a half mile left, which would have given me 10.5 miles, but I passed a runner who turned around and asked to run with me. Totally made my day - this guy was fast.We quickly fell into a 6:30 pace, and I had to tell him that it was too fast for me. I guessed him to be a 2:30 to 2:40 marathoner and I was right - 2:36 something. A local guy, his wife and he live in Florida now - Like most runners, he was totally supportive and encouraging. Anyway, good to chat with another runner and it really helped me finish an otherwise lackluster run on a high note. WT 67.6 miles
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| Hyperspeed 4 Miles: 11.80 |
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9 miles / easiest. From work. Cold, sun. WT 68 miles
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| | 14.1 miles / 8:34 avg. From work to the rio grand parkway, then north and back. First 4 miles warmup @ 9:30 avg then 3 x 2 miles with 1 mile rest in between. A mile is a long break but I'm not training for anything, just giving myself something to do during a 14 mile run. My splits on the 2 mile intervals: [7:48, 7:45], [7:40, 7:34], [7:44, 7:35]. Then 2 miles cool down (8:56, 8:41). WT 71.1 miles
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| | 7 miles of rest. From work. WT 69.1 miles
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| | 11.5 miles / very easy pace. Parked at the frontrunner station in Farmington, ran south on the LPT about a mile then about a mile of road to the KPT heading north, with forays into northwest farmington/kaysville area, and back. Never warmed up, in fact felt weaker as the run continued. Rough, character building run. WT 70.6 miles
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| Bandito's (2) Miles: 11.50 |
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9.2 miles / 8:41 avg. from home 2 miles to the MFT for some laps then back home. Slow, tired progression run today. Splits: 9:47, 9:33, 9:08, 8:47, 8:21, 8:17, 7:52, 7:06, 9:18 WT 70.8 miles
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10 easy ones from home - clark/glovers loop on a spectacularly beautiful Fall morning... Highest mileage month ever! WT 72.6 miles
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| Hyperspeed 4 Miles: 10.00 |
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| | 5 miles / from work. I ran yesterday's ten miler at an extremely easy pace. I ran today's 5 at an even easier pace. WT 65.8 miles
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11 miles / 8:48 avg. From work. Nice sun, cool temps. Mean driver day. Was chased by a little dog with tiny legs for a block or so. I really enjoy these moments, it helps me increase my pace. I rounded a corner and there were a group of junior high boys out in front of the school who saw me being chased by the yapping dog, I started flailing my arms around and mock screaming. The kids really seemed to get a kick out of it.
Splits: 9:33, 9:09, 9:01, 8:45, 9:07, 8:47, 8:44, 8:44, 8:30, 8:19, 8:20. WT 67.8 miles
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easy 8 / from work / rio grand prkwy - sun, temps in the early forties, stiff south wind. i've run 60 days in a row...but i probably will break the streak this saturday. i never intended for this to be a streak anyway - i just wanted to get back to running consistently...i think i've achieved that and hopefully will run everyday most of the time. but saturday is looking like a good day to take off in terms of weather poop, and busy at work, plus it's a cut back week anyway.
WT 61.7 miles
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10 miles / easy. drove to the front runner station in farmington and ran south on the LPT for five miles into a very strong wind, then back. 8:49 avg. WT 64.7 miles averaged 9.16 miles per day for 61 days (559 miles). not bad for a middle aged, average joe, mid pack hack. running is definitely making aging a little more palatable to this body and mind.
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| | 7 miles / 8:09 avg. MFT. Sun, mid thirty temps, southern breeze. splits: 9:41, (7:45, 7:54, 7:41, 7:40, 7:30), 8:46. (5 mile "tempo" 38:30 / 7:42 avg)
Just for this week I'm going to try something different. I've always felt that a big factor in my lack of speed is my mind. I feel like I've got a weak mind when it comes to running. So I'm going to attempt to shake my lazy brain out of its lethargy this week on each run by running 5 miles straight at under an 8:00 pace (my HMP is 7:54). So for each run this week I'll run a warm up mile, which can be any pace, then 5 miles < 8:00, which will put me at 6 miles for the run, then I have the option of stopping there, or running a cool down mile, or keeping the pace going for mile 7. This means I'll be running either 6 or 7 miles each day. I'm hoping by keeping the mileage low, my body will better handle my little daily speed test. This will just be through friday, on saturday I'll run enough to get my mileage for the week to at least 50 miles. Then next week I'll ramp up the mileage again. Anyway, should be an interesting experiment - WT 51 miles
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6.5 miles / 8:12 avg. from work/rio grand prkwy. partly cloudy, 30's. splits: 9:16, (7:58, 7:58, 7:53, 7:50, 7:56), + .5@9:12 avg. 5 mile "tempo" / 39:35 / 7:55 avg.
WT 47.5 miles
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7 miles / 8:05. from work to the high school track, some laps, and back. Sun, 30's. splits: 9:03, 7:49, 7:57, 7:42, 7:43, 7:34, 8:45 5 mile "tempo" 38:45 / 7:45 avg. WT 49.5 miles
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7 miles / 8:33 avg. bluff trail / jensen park. sun, cold. day 4 of experiment = massive fail (with a minor win). first the 5 mile "tempo" splits: 8:16 (fail, but I can make it up), 8:40 (holy crap!), 8:54 ( FAIL), 7:58 (ahhhh...) 7:37 (partial redemption). 5 miles / 41:27 / 8:17 avg
okay, so i felt tired starting out, but i've felt that way the last couple of days. today, i took my time on the warmup mile, i was in no hurry to get to the tempo part of my run. the first mile of the tempo i could tell that i was struggling, with an 8:16 i still had a chance to go fast enough the next 4 miles and get under an 8 minute per mile average for the 5 miles. But it wasn't to be. the second tempo mile was an 8:40! it was frustrating, i couldn't seem to get my mind to push my body at all. my form was sloppy, especially my foot strike. it was interesting because i could feel the gears in my head slipping, unable to get traction, and i don't know why. neural fatigue? towards the end of the third tempo mile i was starting to feel a little better and suddenly everything was back to normal? it was like a switch went off and all of a sudden my form was right, my brain felt strong, and i could push at will again. the last two mile were 7:58, 7:37. i'm learning a lot with this experiment this week. for example, i have found that mental focus is where it's at. this is obvious to most, and i've always known it, but i'm getting a nice practical, literal example of how important focus is. i've developed a bad habit of just letting my mind drift while running, which is good for some runs, but not ALL the time. so it's taking some work to stay on task during these tempo sections. and today was definitely about building some strength in that department as i struggled to stay focused in spite of the horrendous fail, and it paid off! also today offered me a great illustration of how different my form is when running poorly as opposed to running well. WT 45.5 miles
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| Hyperspeed 4 (2) Miles: 7.00 |
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7 miles / 8:10 avg. Drove to the front runner station in farmington and ran on the LPT. sunny and 50F. short sleeves, no gloves. splits: 9:25, 7:55, 7:57, 7:51, 7:45, 7:38, 8:35 5 miles "tempo" 39:08 / 7:50 avg. WT 44.5 miles
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| | 7.2 miles / 8:06 avg. one mile boardwalk loops at the nature preserve. overcast, 45F. Felt really loose and strong today, probably because of the low mileage, but in spite of the daily 5 mile tempo runs @ < HM pace.
splits: 9:20, 8:00, 7:35, 7:48, 7:50, 7:36, 8:35, + .2 @ 8:17. 5 miles "tempo" 38:49 / 7:46 avg. yay the experiment is over. the main thing i've learned is that i'm a stronger runner than my mind wants me to believe i am. i'm looking forward to increasing my miles again and going into workouts with a little more confidence.
WT 41.7 miles
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| Hattori The 2nd Miles: 7.20 |
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| | sick. it's been quite awhile so i guess i was due. it's all in the throat and i feel pretty run down, slightly achy joints. it started yesterday but doesn't feel any worse today so maybe by tomorrow i'll feel safe to run. super. | |
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| | 11 miles on the LPT - mostly cloudy, low 40's. 8:53 avg. WT 45.7 miles
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8.2 miles / very easy pace. one mile boardwalk loops at the nature preserve. mostly sun, 47F. WT 47.4 miles
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| Bandito's (2) Miles: 8.20 |
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| | 8 miles / from work. mostly sunny, temps somewhere in the 40's. 8:38 avg. wt 48.4 miles
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5 miles / easy. rio grande prkwy. sun, 38F.
WT 46.4 miles
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| | 10.5 miles on the LPT. late start @ 3:30 PM. mostly cloudy, temps 50+ degrees. 8:39 avg. splits: 10:00, 8:43, 8:40, 8:39, 8:50, 8:22, 8:29, 8:21, 8:38, 8:18, (+.5@8:02 avg.) WT 49.9 miles
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| | easy 8 / from work, some on the high school track. cloudy, mid 40's. WT 50.7 miles
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10.5 miles on the LPT (exact same course as the day before yesterday). mostly sunny, low 30's. 2 x 3 miles @ <HMP splits: 9:16, 9:08, (7:41, 7:39, 7:40), 9:04, (7:45, 7:53, 7:58), 8:49, .5@8:26. The first interval went well with a 7:40 avg. for the 3 miles. i was tired by the time i to the second set with 7:52 avg - 12 seconds per mile slower than the first./ 8:17 avg. for the run.
WT 61.2 miles
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| | 12 miles / MFT/LPT mostly cloudy, 44F. felt good today after a profound rest yesterday. tried to keep the pace steady. pretty good negative split. (first 6 miles - 8:30 per mile avg./ second 6 miles - 8:07 per mile avg). 8:18 avg for the run.
splits: 9:00, 8:30, 8:26, 8:05, 8:36, 8:25, 8:13, 8:07, 8:13, 8:07, 8:05, 7:57. WT 54 miles
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| Hyperspeed 4 (2) Miles: 12.00 |
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| | 6 miles of slow at the nature preserve. NICE weather. WT 52 miles
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| | 10.6 miles / from work to the rio grande parkway. i would like to marry the weather. still slow and tired today. WT 57.6 miles
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| Bandito's (2) Miles: 10.60 |
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4 easy miles at the MFT (track) with wife and dogs. i woke up feeling slightly under the weather and wasn't going to run today but figured it was better to get a little fresh air and light exercise rather than do nothing at all. so this makes three runs in a row of feeling poopy. that's a lot of poop. hope whatever it is passes soon. now off to dinner gathering #1 of 3 this weekend. let the germ swapping begin! happy Thanksgiving fellow blogules!
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| | easy 8 / had a couple hours at work this morning so i ran afterwards from the shop. i was quite discouraged after yesterdays run, the worst of a three day stretch of bad runs. so it was with great relief that i covered 8 miles today and began feeling some of the old familiar strength back in my legs, i took it real easy and just enjoyed the great weather and relatively quiet roads. now i'm late to Thanksgiving gathering #2 of 3 ( #3 is sunday night). grateful for this running habit. WT 51.1 miles
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| Hyperspeed 4 (2) Miles: 8.00 |
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12 miles nice and easy on the LPT after a short work day. Got started around 12:30 pm under sunny skies, temps in the low 40's and a chilly northwest breeze. 9:02 avg.
WT 52.6 miles
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| | 9 mile progression run on the MFT. / 8:30 avg. sun and 40F. splits: 9:37, 9:17, 8:48, 8:36, 8:11, 7:54, 7:43, 7:23, 9:00 WT 61.6 miles
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| | 7.3 miles / from work, easy pace. overcast, 42F. WT 56.9 miles
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| | 11.5 miles from work to the rio grande parkway - out and back. nice weather...maybe the nicest for awhile. very easy pace today. WT 62.4 miles
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| | 7 miles from work and about (hilly). started out overcast and the storm moved in during my run. the last mile was steady rain with a hint of snow mixed in. 8:12 avg. splits: 9:00, 8:08, 8:09, 8:18, 7:52, 7:51, 8:09 WT 58.8 miles
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| Hyperspeed 4 (2) Miles: 7.00 |
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| | 10.3 miles / 8:45 avg. from work touring the destruction from yesterdays hurricane force winds. i stopped by my in- laws house just as a crane was lifting a 3,100 pound chunk of tree from the roof of their house. another tree crushed their car. we got lucky at my house, we had two trees uprooted, no damage to the house, and our power never went out.
WT 57.1 miles
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| | 8.3 miles easy pace from work - 5 of the miles on the high school track. sunny, cold, and breezy. WT 53.4 miles
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| | easy 8 / MFT/LPT. slow and cold. now back to the cleanup. WT 52.4 miles
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| | easy 8 / jensen park - bluff trail. brrr! felt a little like a feckless turd out there today.
WT 53.1 miles
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| | 3 miles / LPT. sun and cold. something just isn't right these last few days - i have lows now and then, but this week seems even lower than the regular lows. kind of a sub-low low. nothing in my diet has changed, my mileage is about where it always is...i'm sleeping like i usually do...hmmm. not going to stress about it, just hope it passes soon. today's run really sucked though. 10:18 avg. WT 44.6 miles
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| Bandito's (2) Miles: 3.00 |
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| | what i'm doing is not running today. what i'll be doing tomorrow is running.
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12.3 easy paced miles from work to the rio grande parkway - out and back. pretty much back to normal today, which really makes me wonder what happened on tuesday. such an extreme difference! 9:01 avg.
WT 49.9 miles
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| | easy 8 from work. it's tasty air season again. WT 47.6 miles
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| | 12 miles / easy pace commute run home under hazy sun and temps in the mid 30's. 8:53 avg. WT 51.3 miles
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| | 10 mile - progression run on the MFT. high noon, sun? 35F. splits: 9:45, 8:54, 8:35, 8:24, 8:14, 8:01, 7:47, 7:33, 7:17, 8:41. avg pace for the run was 8:18 per mile. not bad considering my first mile was 9:45. WT 53.3 miles
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| Hattori The 2nd Miles: 10.00 |
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| | easy 8 from work. pretty good weather for running. 8:44 avg. WT 53.3 miles
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| | easy 8 from work. continuous snowfall and comfortable temps (33F?). had to move pretty slow and cautious on the roads with the inch or two of snow. once i got to the track i was able to pick it up a little and managed a couple of MP miles. felt a little conspicuous running the roads in a snowstorm with shorts on and my lime green Hattoris.
WT 58.3 miles
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| | 10 miles / 8:19 avg. bluff trail from jensen park out and back. no sun, 31F. good weather for a run. same average pace as my 10 mile progression run on sunday, but without the progression.
splits: 8:31, 8:25, 8:15, 8:26, 8:23, 8:23, 8:10, 8:33, 8:17, 7:57. WT 68.3 miles
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6 easy on the LPT. cold, dark. couldn't get out until late afternoon. nice run, everything is feeling swell. 8:50 avg.
WT 62 miles
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| Hattori The 2nd Miles: 6.00 |
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| | 7 miles of slow from work. cold air, dirty sky. WT 61 miles
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| | 12 miles on the LPT from the farmington front runner station running south then back. 8:30 avg going out, 8:20 avg. coming back. 8:25 avg overall. it was cold. splits: 8:27, 8:36, 8:15, 8:34, 8:31, 8:38, 8:14, 8:19, 8:31, 8:28, 8:11, 8:16. WT 61 miles
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| | was on the fence about running today. i've run 10 days in a row, and i feel great. but figured no harm would come from a rest day. turns out the sun is out for the first time all week. figures. i was outside doing yard work and thinking that i might just as well go for a short run, but after an hour in the cold i decided that i'm a little burnt out on running in the cold so i've made a final decision that i absolutely, positively, and unreservedly will NOT run today.
lol!
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| | 13.1 miles / 1:46:52 / 8:09 avg. bluff trail/roads. oversmog, <30F. felt great today. after the first 3 miles i decided to do 1 mile on/1 off for the rest of the run. each "on" mile got faster, which is good. as an added bonus i ran this in my super light weight, zero drop Hattori's.
splits: 8:35, 8:26, 8:22, 7:45, 8:38, 7:37, 8:25, 7:37, 8:35, 7:33, 8:47, 7:27, 8:18. WT 56.1 miles
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| | 10 miles / easy pace. didn't get started until after 4:30 pm. ran from work to the high school track (that's 9 miles on the track, for those of you who are keeping count), then back to work. wasn't sure what to expect today after yesterdays solid run. though my pace was slow today, i felt strong and energetic. 9:25 avg. WT 58.1 miles
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| | 7 miles easy from work. some sun, cold. WT 55.1 miles
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| Hyperspeed 4 (2) Miles: 7.00 |
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10.5 very easy miles. from work. sun, temps were warm (30F+) but there was a brisk north west wind which kept things cool. legs were tired right from the start. i've found that if i just go easy and put some miles on tired legs, it pays off in the next run or two. my first two miles were 10:00 and 10:02. ended up averaging 9:25 avg. for the run. WT 59.1 miles
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| | 10.2 easy miles from work to rio grande parkway, out south and back. sun, cold (thanks to the breezes).9:18 avg. WT 62.8 miles
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| | 10 miles / commute home from work. sun, not warm. WT 60.8 miles
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| | 11.3 miles from work. very quiet on the roads. nice running weather. easy @ 9:08 avg. WT 59 miles
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8 miles from work. overcast, cold. from work - 3 mile warmup on the road, three mile tempo on the HS track, 2 mile cool down back to work. 8:23 avg. for the run.
splits: 9:17, 9:17, 8:56, (7:37, 7:32, 7:15), 8:30, 8:40 WT 57 miles
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| | 6 miles from work. same weather as yesterday. my wife's grandpa's funeral today, plus work, left little time (or desire) to run but i managed to sneak in an easy 6... WT 56 miles
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| Bandito's (2) Miles: 6.00 |
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| | 12.3 miles easy from work/ rio grande prkwy north out and back. great weather with overcast sky and temps in the high 40's. started off feeling pretty good but faded substantially the last 4 miles. 8:54 avg. WT 57.8 miles
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easy 8 from work. felt odd the first few minutes with no hat, gloves and wearing short sleeves. WT 55.6 miles posted 3 specific running goals for 2012 on the left under "short-term running goals."
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| Hattori The 2nd Miles: 8.00 |
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5 miles on the MFT. very, very, very easy pace.
WT 50.6 miles some stats for 2011: total miles - 2618.8 # of days run - 279 # of days off - 86 # of doubles - 14 avg miles per day run - 9.4
avg miles per run - 8.9 biggest month - 302.7 (oct.) lowest month - 150.1 (may) biggest week - 77.6 (feb 20-26th) longest streak - 61 days (sept. 5th - nov. 4th) longest break - 6 days (in May for an achilles rest)
2011 was my third full year of "consistent" running. with 86 days off for the year, (coincidentally the exact same as 2010!), i hesitate to call this consistent running - but these last 3 years have surpassed any other running i have done in my life. i used to run 2 or 3 times a week and throw in a 20 miler or two, then run a marathon and call myself a runner. so, things are different now. since joining the blog i have run only 2 marathons, but i've cut over a half hour off my old pr from a decade ago. i only ran 3 races in 2011. the buffalo 50 miler is the longest - i ran it in 10 hours 10 ish minutes. i was pleased to get it done. i got pr's in the s.l. half in May (1:43: something) and in a 4th of July 5k (21:33). i know i can run faster than this and want to race at least once a month in 2012. Happy New Year!
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| GSS 3 Miles: 10.20 | Mt101 Miles: 283.80 | Junk Shoes Miles: 89.90 | Bandito's Miles: 197.40 | Hyperspeed 4 Miles: 177.50 | Bandito's (2) Miles: 312.40 | Asics DS 13 Miles: 42.60 | Musha 2 Miles: 420.00 | GSS 3 (2) Miles: 9.00 | Montrail Rockridge Miles: 91.50 | Musha 3 Miles: 288.10 | Hyperspeed 4 (2) Miles: 275.20 | Hattori Miles: 183.75 | Kinvara2 Miles: 199.00 | Hattori The 2nd Miles: 31.20 |
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