| 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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| Virrata Miles: 116.00 | Kinvara3 III Miles: 282.70 | MR00 Miles: 51.00 | Mt101 Miles: 5.00 | Kinvara3 II Miles: 309.20 | Mt101 The 2nd Miles: 50.00 | Kinvara2 The 2nd Miles: 102.50 | Kinvara3 Miles: 152.00 | Virrata 1 Miles: 288.10 | Virrata 2 Miles: 222.50 | Green A5's Miles: 16.00 | Pebblegripper 3 Miles: 100.00 | Kinvara2 The 3rd Miles: 21.00 |
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| | 4 miles / 8:46 avg. from home - south/campus/green loop.
WT 11 miles
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| | 8 miles / 9:00 avg. from work - minority/colonial/wasatch
WT 13 miles
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| | 5 miles on the treadmill. 8:38 avg.
WT 13 miles
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| | 3 onthetready.
WT 16 miles
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| | 6 miles / 8:39 avg. from home - cemetary loops. slushy.
WT 14 miles
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| | 7 miles - rio grande - south. 9:00 avg. felt hard today.
Wt 21 miles
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| | i've let myself get out of shape over the las few months - here's an example of the kind of baby steps i'll be taking the next few weeks as i get back some conditioning: i didn't run today because yesterdays run gave me the highest two day total miles in 2 months (13 miles), and also the highest 7 day total in nearly 3 months (21 miles).
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| | 4 miles on the treadmill. late afternoon. 8:21 avg.
WT 20 miles
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| Mt101 The 2nd Miles: 4.00 |
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| | 8 miles / 8:50 avg. from work - minority loop + eastside appendage.
wt 25 miles
first FRB post 6 years ago yesterday
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| | 5.2 miles / 8:39 avg. from home - south/campus loops
WT 30.2 miles
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| | 6 miles / 8:31 avg. from work - minority loops.
WT 23.2 miles
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| Kinvara2 The 2nd Miles: 6.00 |
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| | 4 miles / 10:01 avg. rio grande - south
WT 27.2 miles
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| | 10 miles / 8:51 avg. from work - north east loop. hilly.
WT 25.2 miles
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| | 8 miles / 8:54 avg. from home - south/campus loops.
WT 28 miles
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| | 8 miles / 8:27 avg. rio grande/south
WT 30 miles
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| Kinvara2 The 2nd Miles: 8.00 |
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| | 4 miles / 9:10 avg. treadmill.
WT 30 miles
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| Mt101 The 2nd Miles: 4.00 |
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| | 11 miles / 8:33 avg. from home - south/campus loops, then north to the cemetary for some loops then back home.
WT 23 miles
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| | 6 miles / 9:24 avg. from work/minority loops.
WT 21 miles
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| | 7 miles / 8:47 avg. from work - minority loops + 6 x 30 second hill reps on golden ave.
WT 24 miles
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| | 10 miles / 8:28 avg. from work - minority/golden/valeria/colonial/adamswood/wasatch
good run for me.
WT 34 miles
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| | 7 miles / 8:40 avg. from home to the cemetary for some zig-zags.
WT 30 miles
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| | 5 miles / 8:45 avg. treadmill. after work.
WT 29 miles
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| | 8 miles / 8:56 avg. from work - rio grande parkway out and back.
the weather had been so mild this morning and i was really looking forward to a longer run but by the time i got out the door a north wind picked up and got so strong at times that it was almost pushing me backwards. then the hail started. the weather got progressively, comically worse as the run went on so i cut it short.
WT 20 miles
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| Kinvara2 The 2nd Miles: 8.00 |
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| | 5 miles / 9:02 avg. from work - minority loopage.
WT 18 miles
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| | 7.2 miles / 9:18 avg. from home - cemetery zig-zags. first time in over five months i've run three days in a row...
WT 20.2 miles
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| | 10 miles / 8:53 avg. bluff trail from jensen park north out and back. first 5 miles @ 9:26 avg, last 5 miles @ 8:20 avg.
WT 30.2 miles
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| | 10 miles / 9:01 avg. from work - minority/golden/valeria/whitesides/adamswood/wasatch.
WT 40.2
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| | 7 miles / 9:15 avg. from home south for some campus loops.
WT 39.2 miles
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| | 8 miles / 8:56 avg. from work - usual north-east route.
WT 35 miles
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| | 8 miles / 8:45 avg. bluff trail from jensen park.
WT 43 miles
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| Kinvara2 The 2nd Miles: 8.00 |
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| | 5 miles / 9:33 avg. from work - minority loop.
WT 38 miles
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| | 12 miles / 9:07 avg. rio grande parkway from kaysville going south just into centerville then back.
WT 33 miles
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| | 6 miles / 9:30 avg. rural road west of jensen park.
WT 23 miles
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| | 6 miles / 8:42 avg. from work - minority loop, fartleked my way to golden ave for some hill repeats (6 x 30 sec.), then back.
WT 29 miles
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| | 3 miles / 7:54 avg. from work - frontage rd. only had time for a short one today.
splits: 8:16, 7:52, 7:35
WT 27 miles
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| | 5 miles / 8:56 avg. from work - minoritorium.
progression run, short and easy.
splits: 9:15, 9:12, 9:01, 8:49, 8:29
WT 32 miles
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| | 6 miles / 8:52 avg. from home south for a mile loop then to the cemetary for loops and back.
WT 26 miles
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| | 5 miles / 8:35 avg. treadmill.
WT 31 miles
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| Mt101 The 2nd Miles: 5.00 |
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| | 10 miles / 9:02 avg. from home. i decided to get a proper tour of the neighborhood finally (instead of my usual two routes: campus loops or cemetary loops). i discovered that no matter what route i run from my house, it will include lots of hills!
WT 35 miles
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| | 9.3 miles / 9:10 avg. old commute route from work to house in farmington.
wt 38.3 miles
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| | 10 miles / 8:35 avg. from home - campus loops.
splits: 9:16, 8:53, 8:43, 8:32, 8:14, 8:16, 8:15, 8:34, 8:40, 8:27
WT 40.3 miles (another 40 mile week!)
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| | 5 miles / 8:52 avg. treadmill
WT 34.3 miles
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| | 6 miles / 9:05 avg. from home. cemetery. loops. didn't feel warmed up until the last mile (8:27).
WT 30.3 miles
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| | 3 miles / 7:56 avg. from work. short on time today.
splits: 8:24, 7:50, 7:37
WT 24 miles
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| Kinvara2 The 2nd Miles: 3.00 |
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| | 7 miles / 8:42 avg. from work - minority/church/golden/rainbow/valeria/whitesides/wasatch/church.
WT 31 miles
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| | 10 miles / 9:01 avg. from home, more neighborhood exploration + zig zags at the cemetery.
WT 31 miles
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| | 7 miles / 8:38 avg. treadmill. first 3 miles @ 9:21 avg. next 3 miles @ 7:55 avg. last mile @ 8:34.
WT 24 miles
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| Mt101 The 2nd Miles: 7.00 |
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| | 4 miles / 8:45 avg. from work - minority loop.
WT 21 miles
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| | 6 miles / 8:10 avg. from home - campus loops, usually reserved for sundays when there are no classes but it's spring break.
splits:8:21, 8:21, 8:11, 8:03, 7:41, 8:22.
WT 17 miles
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| | 4 miles / 8:34 avg. treadmill.
WT 21 miles
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| | 8 miles / 8:41 avg. minority/golden/valeria/whitesides/sherwood/church
WT 18 miles
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| | 10 miles / 9:07 avg. from home - park-n-ride loop plus southern extension had me at 6+ miles as i passed my house on the way to the cemetery for some loops and back. sluggish legs.
WT 22 miles
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| | 6 miles / 8:46 avg. from home - park-n-ride loop.
9:23, 8:51, 8:58, 8:30, 8:20, 8:37
WT 24 miles
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| | 4 miles / 8:31 avg. from work - minority loop. easy progression splits: 8:53, 8:40, 8:27, 8:07
WT 20 miles
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| | 6 miles / 8:50 avg. minority/church loop w / 6 x 30 second hill repeats on golden ave.
WT 26 miles
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| | 4 miles / 8:47 avg. from home - parknride loop.
9:11, 9:08, 8:39, 8:12
WT 30 miles
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| | 6 miles / 8:29 avg. from work - minority/church loop.
8:43, 8:48, 8:30, 8:30, 8:11, 8:09
WT 26 miles
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| | 10 miles / 8:58 avg. from work - north east and back.
WT 30 miles
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| | 5 miles / 8:32 avg. from home = cemetary loop.
WT 21 miles
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| Kinvara2 The 2nd Miles: 5.00 |
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| | 6 miles / 8:36 avg. treadmill
WT 21 miles
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| Mt101 The 2nd Miles: 6.00 |
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| | 7 miles / 8:35 avg. treadmill.
WT 28 miles
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| | 4 miles / 8:27 avg. from work - minority loop.
9:04, 8:44, 8:18, 7:42
WT 22 miles
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| | 4 miles / 8:50 avg. treadmill. rough morning. first mile was 9:38...
WT 26 miles
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| | 10 miles / 8:26 avg. from work - minority loop + eastern extensions. cold, windy.
8:36, 8:39, 8:11, 8:44, 8:17, 8:42, 8:17, 8:35, 8:10, 8:09
good run for Current Day Jimmy.
WY 31 miles
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| | 6 miles / 8:54 avg. from work - minority loop + 8 x 30 second hill reps on golden ave.
9:22, 9:21, 9:04, 8:40, 8:04, 8:51
WT 31 miles
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| | 5 miles / 8:54 avg. minority loop. easy after 3 days off in a row. went camping. didn't run but got a little hiking in. i logged my hiking miles on my hiking blog.
WT 21 miles
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| | 9 miles / 9:26 avg. rio grande parkway. started off good, had three miles (3-5) at OMP, then crashed and burned. probably a combo of not eating enough and not running much lately. all part of the process.
WT 30 miles
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| | 4 miles / 9:40 avg. from home - park-n-ride loop. sometimes after a train wreck run (like yesterday) my next run is super. but today i just felt worse. muddling through.
WT 24 miles
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| | 7 miles / 8:32 avg. treadmill. 3 mile warmup (8:55 avg), then 12 x 1 minute@7:30 pace with 60-90 seconds easy.
WT 25 miles
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| Mt101 The 2nd Miles: 7.00 |
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| | 4.3 miles / 8:21 avg. from work - minority loop. too bad i didn't have more time this morning as i felt pretty good.
8:38, 8:26, 8:27, 7:58
WT 29 miles
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| | 6 miles / 8:16 avg. treadmill after work.
WT 35.3 miles
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| Kinvara2 The 2nd Miles: 6.00 |
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| | 6 miles / 8:23 avg. treadmill.
WT 23.3 miles
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| | 6 miles / 9:10 avg. bluff trail from jensen park. felt quite poopy today. mile 4 was 9:45, last mile was 8:29. so...
WT 29.3 miles
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| | 12 miles / 8:52 avg. from work - emerald park loop.
WT 30 miles
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| | 4 miles / 9:34 avg. from work - minority loop.
WT 28 miles
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| | 5 miles / 9:02 avg. from work - wasatch/valeria/whitesides
WT 33 miles
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| | 5 miles / 9:00 avg. from home - park-n-ride loop. short and easy progression run.
9:46, 9:17, 8:44, 8:38, 8:36
WT 32 miles
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| Kinvara2 The 2nd Miles: 5.00 |
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| | 7 miles / 9:12 avg. from work - sherwood delight/eastern style loop. the first two miles of this run had me convinced that i was done running. for life. luckily i stuck with it and ended up feeling much better for the last three miles.
splits: 9:51, 9:49, 9:07, 9:19, 8:41, 8:53, 8:43
WT 33 miles
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| | 7 miles / 9:15 avg. from work - minority loop. still feeling like stale turd so i gave up on pace today and just made sure to get enough miles for my first 40 mile week in over two months.
WT 40 miles
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| | 8 miles / 8:57 avg. from work - whitesides/mortuary/adamswood
WT 32 miles
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| | 4 miles / 9:35 avg. golden minority. hopefully "Slow Week" is over. didn't have even one run where i felt good. it still felt good to run though.
WT 31 miles
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| | 8 miles / 8:37 avg. from home - south for some campus loops.
WT 39 miles
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| | 4 miles / 8:53 avg. golden rainbow loop. just an easy jog around town thinkin' about dead people, including those among the living, and how grateful i am that i'm not one of them...yet.
WT 38 miles
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| | 10 miles / 8:47 avg. from work - minority fru-fru/golden mortuary loop.
WT 34 miles
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| | 6.5 miles / 8:46 avg. from work - minority/golden/wasatch - 6 x 30 sec hill reps on golden. progession run.
9:38, 9:11, 8:53, 8:38, 8:28, 8:02, .last .5@8:15 pace.
WT 28.5 miles
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| | am - 6 miles / 8:35 avg. from work - minority loop.
8:56, 8:43, 8:50, 8:21, 8:21, 8:18
pm - 4 miles / 8:57 avg. commute home in the heat. like an amateur.
WT 26.5 miles
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| Kinvara3 Miles: 4.00 | Kinvara3 III Miles: 6.00 |
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| | 4 miles / commute to work. very slow.
WT 30.5 miles
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| | ill.
ridiculous.
not training or anything so just going to take a break and not try to "run through it".
mystery as to how i got sick. annoying.
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| | 5 miles / carb slumbering pace. minority loop -
WT 25.5 miles
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| | 6 miles / 9:01 avg. from work - minority/golden/church
WT 31.5 miles
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| | 5 miles / 9:19 avg. from work - wasatch/whitesides. another weak week. hope to pull out of this funk soon.
don't hate me because of my awesome progression splits:
9:40, 9:25, 9:20, 9:16, 8:51
WT 30 miles
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| | 10 miles / 9:01 avg. rio grande parkway. still got nothing, riding the poop train is getting old, but grateful i can at least get out and move.
WT 40 miles
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| | 6 miles - from work minority loops etc.
WT 32 miles
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| | 6 miles/8:50avg. from work - minority/church loop
WT 38 miles
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| | 4 miles / 9:12 avg. church loops.
WT 37 miles
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| | no running today. traveling to Leadville Colorado to run the Heavy Half in the morning. a race which i have absolutely NO business running. looking forward to getting out for a day in the mountains though. should be interesting.
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| | Race: |
Leadville Heavy Half Marathon (15.5 Miles) 03:21:17, Place overall: 104, Place in age division: 6 | | this was kind of a spontaneous trip as my buddy Craig had decided wednesday he was going to run the Leadville marathon saturday and asked if i wanted to do it too. this year i've been running about 30 miles a week average. all roads, not one trail run, no runs over 12 miles. uh...no Craig, i'm not going to go run the leadville marathon this weekend. thanks, have a good time. so he tells me they have a half marathon. i could run that. i could do real well. no Craig, i'm not really running this year, i have no business running a 15.5 mile run that starts at 10,152 ft and runs up to 13,781 feet before coming back down. i'll explode, it will be a real mess. but, sais Craig, they have free bananas. oh well then, yes i'm in let's go! yeah, so made the eight hour drive late friday, slept a little, got up saturday morning and ran. i had absolutley no idea what to expect but i had looked up the previous years results and based a goal time on what the leaders ran, and also how the other 50-59 year old geezers did. using my usual 20+/-% placing that i get at races i figured that if i were trained i could run it in the 3 to 3:15 range. but considering how ill prepared i was for this race, i told myself that getting in under four hours would be an accomplishment.
the race started at 8 am. the first couple of miles or so are uphill, then there's a bit of downhill before climbing again, relentlessly up to Mosquito pass. i skipped all the aid staions on the way up. i had a hand held bottle and the temps were cool. i walked quite a bit of the steep sections but made sure i was walking quickly, and i ran as much as possible. i tried to stay on it and not slack, and i steadily passed people all the way up and most of the way back down. the last mile or so of the climb was pretty intense. not only steep and very rocky, technical. all along the upper part of the course there was water runoff which created a little creek like surface and some muddy sections. finally with a couple of miles left to go my lack of fitness reared it's ugly but legitimate head and i crashed pretty hard. even walking for a couple of short moments downhill. i didn't care, i knew where i was at fitness wise and i was just surprised the crash didn't come sooner. my quads were shot and i could no longer open up on the flat downhill but just had to shuffle along to get it done. it was such a great course and crowd, and a well organized event. i'm looking forward to actually training for this run next time and seeing how much i can improve my time.
slowest mile was mile 7 @ 21:30, fastest was mile 15 @ 8:41. average pace for the run - 12:59
i placed 109/453 overall (24%), 53/257 dudes (21%), 6/30 geezers (20%).
WT 41.5 miles
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| | being out of shape means that recovery comes much slower after a tough run - even after two days off my quads still feel bruised from saturday's race, so i ran two easy ones on the treadmill with 5 minutes of fast walking before and after, hopefully this will help boost the recovery process along somewhat.
WT 27.5 miles
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| Kinvara2 The 2nd Miles: 2.00 |
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| | 4 very easy miles from work / crestview loop.
WT 25.5 miles
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| | easy 8 / 9:08 avg. from work - wasatch/whitesides/valeria/rainbow/crestview
WT 29.5 miles
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| | 6 miles - from work - minority/crestview/church. all my miles have been very slow this week, so i was happy to run my last mile today @ OMP (8:24).
WT 35.5 miles
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| | 5 miles / 9:29 avg. from work. crestview loop + 6 x 32 sec. hill reps on golden ave. just plain slow and tired today. i'm trying for some consistency these days, i know it's the only way to get fit again. so for now i trade whatever medicore speed this old body might still possess for daily runs. i know it will pay off, decrepitude demands slower adaptation though.
here's some progression splits to bring tears to your eyes: 10:14, 9:59, 9:23, 8:57, 8:54.
WT 25 miles
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| | 6 miles / 8:47 avg. rio grande parkway. wt 31 miles | |
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| | 7 miles - minority/crestview loop(s). still not feelin' it.
WT 36 miles
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| | 6 miles - adamswood/mortuary loop via wasatch/valeria/golden/church
WT 38 miles
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| | 12 miles / 9:01 avg. from work - minority/golden/east rainbow etc. didn't get started until noon, nice temps.
WT 36 miles
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| Kinvara3 III Miles: 12.00 |
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| | 4 miles of ease. crestview loop.
WT 35 miles
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| | 6 miles - from home/campus loops
WT 35 miles
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| | 5 easy / owen/crestview/church.
WT 40 miles
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| | 3 miles treadmill.
WT 36 miles
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| Mt101 The 2nd Miles: 3.00 |
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| | 6 miles / 8:51 avg. minority/crestview/church. swollen head today.
WT 36 miles
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| | 6 miles / 8:42 avg. tready.
wednesday afternoon i poked my eyeball in a shrub out in the yard and tore my cornea a little. the pain was pretty bad and i didn't sleep a wink that night. in fact in hurt a lot just to wink. yesterday i went to the doc and got it patched up with a temporary contact lens and got some antibiotics. it feels a lot better today. anyway, so that's my excuse for no run yesterday. i needed the break anyway. todays run felt great.
WT 30 miles.
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| Kinvara2 The 2nd Miles: 6.00 |
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| | 5 miles / 8:39 avg. crestview loop. i did not beat the heat.
WT 31 miles
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| | 4 easy on the treadmill in the heat. started at 1:00 pm, hadn't eaten anything but a half banana, coffee, water.
WT 29 miles
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| Kinvara2 The 2nd Miles: 4.00 |
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| | 10 miles / hot minutes per mile. from work - crestview/church/golden/rainbow/valeria/whitesides/mortuary/wasatch.
WT 31 miles
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| | 4 miles on the treadmill. it's hot, i'm old and out of shape. other than that everything is just peachy! :-)
WT 29 miles
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| | 6 miles. from work - crestview + 12 x 30 second hill reps on golden ave.
WT 35 miles
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| | 6 miles / 8:56 avg. minority/crestview loop.
WT 35 miles
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| | 10 miles / my slowest ever. commute to work/cemetary & rosewood loops.
WT 40 miles
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| | 4 miles. 8:35 avg. treadmill.
WT 40 miles
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| Kinvara2 The 2nd Miles: 4.00 |
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| | 6 miles/ 8:45 avg. minority loop + crestview. warm out.
WT 36 miles
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| | easy 8 - wasatch/valeria/apartment complex/mortuary/adamswood/east gordon (aka: east rainbow)/nayon/layton commons...loop.
WT 40 miles
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| | 7 miles / 8:48 avg. minority/crestwood loop.
WT 41 miles
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| | 5 miles / easy. wasatch/golden/rainbow with a driveby through whitesides.
WT 40 miles
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| | 10 miles / easy pace. from home - all over the neighborhood including park-n-ride and campus loops.
WT 40 miles
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| Kinvara3 III Miles: 10.00 |
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| | 5 miles / 8:53 avg. easy progression to OMP. crestview loop.
9:24, 9:08, 8:56, 8:33, 8:19
WT 41 miles
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| | 8 miles / 8:44 avg. golden/rainbow/whitesides/wasatch. started rough as usual but had an unexpected rally for the last three miles. just enough to keep me hopeful that all this slogging around this summer will pay off sometime.
9:08, 8:57, 9:01, 8:57, 8:58, 8:00, 8:37, 8:14
WT 43 miles
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| | 7 miles / easy. wasatch/sherwood/valeria/whitesides/adamswood/golden/church.
WT 42 miles
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| | 8 miles / 8:29 avg. church/owen/minority/crestview loop.best run i've had in many weeks.
8:31, 8:30, 8:20, 8:24, 8:37, 8:34, 8:15, 8:37
WT 38 miles
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| | easy 8 / from work - emerald park loop (hills!)
pm - 4 treadmill miles / 8:45 avg.
WT 40 miles
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| MR00 Miles: 4.00 | Virrata 2 Miles: 8.00 |
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| | 6 miles / 8:48 avg. church/minority/crestview. easy progression.
9:11, 8:58, 8:57, 8:46, 8:38, 8:19
WT 41 miles
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| | 7 miles easy from work - incl. 10 x 30 second hill reps on golden ave.
WT 40 miles
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| | easy 8 - owens/church/backwards minority/crestview.
WT 41 miles
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| |
| |
| | 6 miles / easy easy easy pace. tired and heavy legs. wasatch/sherwood/whitesides
WT 47 miles
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| | 8 miles - easy progression splits through mile 6 then easier the last two. golden/rainbow/valeria/whitesides/wasatch.
9:47 (!), 9:26, 8:54, 8:52, 8:37, 8:27, 9:15, 8:45
WT 47 miles
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| | 10 miles easy pace - north to cemetary loops then south to campus loops then home.
WT 45 miles
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|
| | easy 8 - super post rain morning. convoluted minority/golden rainbow
WT 47 miles
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| Kinvara2 The 2nd Miles: 8.00 |
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| | 2 miles. well that sucked. just had zero energy or strength or anything. didn't feel like dealing with it or "pushing through" today so i quit at 2 miles. carry on.
WT 42 miles
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| | 13 miles / easy pace. emerald loop. moved slow but felt energetic the whole time. legs started getiing tired the last couple of miles. water stop at emerald park (9.2 miles).
WT 41 miles
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| | 6 miles - recovery pace - whitesides julie aircraft loop.
WT 39 miles
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| | 7 miles - 6 of which were on the high school track. nice and easy on the legs.
WT 36 miles
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|
| | 6 miles / 8:42 avg. north from home/cemetary loops. easy progression splits:
9:31, 9:17, 8:55, 8:28, 8:11, 7:55
WT 42 miles
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| Kinvara2 The 2nd Miles: 6.00 |
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|
| | 6 miles / easy - minority conglomerate.
WT 40 miles
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| |
|
| | 10 miles / very easy pace. fastest mile was my last @ 8:53. minority/crestview/minority/rainbow/nayon cherry nalder/wasatch
WT 48 miles
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| | 4 miles / 8:19 avg. easy street out and back. progression run.
8:51, 8:31, 8:15, 7:42
WT 52 miles (my first 50 mile week since june 2013...)
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| | easy 8 from work - north east/mortuary/whitesides
WT 47 miles
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| | 16 miles / slow jam. from home - park-n-ride/campus/botanical garden/cemetary.
a good week with wednesdays run giving a 7 day total of 52 miles, my longest week in 14 months. todays 16 miler is my longest single run in 23 months. so i feel confident in now proclaiming to be headed in the right direction.
WT 50 miles
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| | busy catching up on yard/house work - perfect timing for a two day mini break while i build a mileage base back into my body. I'm hoping to get at least 20 more years of healthy running out of this bag of bones - 🏃
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|
| | 11 miles - easy. crestview/golden/rainbow/mortuary. intermitent light rain.
WT 39 miles
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| |
| |
| | 7 miles / easy pace. nayon/cherry/nalder.
WT 42 miles
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| |
| | 4 miles / 8:00 avg. from work - easy street. short progression run.
8:35, 7:58, 7:52, 7:37
WT 38 miles
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| | easy 8 - crestview/wide church
WT 46 miles
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| |
|
| | 11 miles / 9:01 avg. from work, rio grande north o&b
WT 41 miles
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| |
|
| | 10 miles - 9:00 avg. from work - minority/adamswood. last two miles were the fastest @ 8:31, 8:35.
WT 51 miles
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| Kinvara3 III Miles: 10.00 |
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| |
| | 5 miles. minority/church. felt like a pile of junk this morning. pushing through a run like this always pays off -
WT 45 miles
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| | 13 miles - bluff trail from jensen park. super tired when the alarm went off this morning and i knew the temps were going to be cool today so i opted for a later run. got started around 10 am. first couple of miles were hopeful then it became clear this would just be a run for miles - no pace. felt fine at the turn around point but started to notice my pace slowing with each mile even though my effort felt the same. the last four miles were extremely difficult mentally. the desire to stop and walk was super strong. but i knew to just keep shuffling along and that it wasn't the end of the world, though it felt like it. all in all a good crash. 9:21 avg.
WT 51 miles
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|
| | 6 miles sorting out yesterdays mess. easy/golden/church
WT 53 miles
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| |
| |
| | 6 miles - wasatch/adamswood/mortuary
WT 51 miles
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| |
|
| | 12 miles / 8:45 avg. from home, north to the cemetary for loops then south to the campus for more of the same.
WT 52 miles
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| | 4 obnoxiously weak miles. crestview/church. hopefully it was better than nothing. :-)
WT 46 miles
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| | 10 miles / easy. crestview/rainbow/adamswood/mortuary. felt okay today. pace was slow but i had plenty of energy. fastest mile was the last @ 8:38
WT 51 miles
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|
| | 8 miles of boardwalk loops at the nature preserve. easy.
WT 46 miles
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| |
|
| | 6 miles / 8:34 avg. minority rounds.
9:03, 8:38, 8:48, 8:27, 8:29, 8:07
WT 46 miles
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| |
|
| | 10 vreasy miles - rio grande north out and back.
WT 50 miles
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| |
|
| | 11 miles / 8:37 avg. minority/rainbow/cherry. the rest this weekend did me good. i felt better on this run than i have the last several. negative split and the 3 miles that were OMP or faster were in the last 4 of the run.
WT 45 miles
|
| Kinvara3 III Miles: 11.00 |
| |
| |
| | 13 miles / 8:47 avg - full minority/mortuary/deja vu minority. i'm fit enough now to do 10+ mile runs, so this week i'm taking more days off and trying to get the longer runs in. just for fun.
WT 40 miles
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| |
| | 4 miles / 7:45 avg. easy street (refers to my route, not my pace. unfortunately.)
8:16, 7:42, 7:36, 7:28
WT 38 miles
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| |
| |
| | 10 miles - commute to work with campus and cemetery loops attached. in a word: poo.
WT 38 miles
|
| Kinvara3 III Miles: 10.00 |
| |
|
| | 6 miles / 8:46 avg. from work - minority church.
WT 33 miles
| |
| |
| |
| | 12 miles / easy. minority/crestview/cherry
WT 32 miles
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| |
| |
| | 4 miles - church/easy st. repaved.
WT 36 miles
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| |
| |
| | easy 8 / 9:01 avg. half minority/church - 10 x 30 sec. hill reps on golden ave. mile 4 @ omp (8:21).
WT 40 miles
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| |
| |
| | 10 miles / 8:28 avg. from work - rio grande north. progression splits through mile 9 with the last mile @ omp. solid 10 miler for me in my current state.
8:54, 8:47, 8::44, 8:40, 8:33, 8:28, 8:14, 8:04, 7:58, 8:24
WT 40 miles
|
| Pebblegripper 3 Miles: 10.00 |
| |
| |
| | 6 miles / 8:53 avg. minority/church.
WT 40 miles
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| |
| |
| | 14 miles / easy pace (9:10) from work - convoluted minority do-si-do/emerald park. felt pretty good until the climbing started around mile 7 then the pace, already slow, really suffered. got water around mile 10 at emerald park.
WT 42 miles
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| |
| | 4 miles / - easy st.
WT 42 miles
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| |
|
| | fighting some minor under the weatherness (head malaise low energy) the last several days so i decided to take a couple of days off in a row.
| |
|
| | 5 miles / very easy afternoon run. my head is cleared up but my GI is still squirrelly so i was going to take a third day off but ended up going out for a short and easy, mostly for my mind.
WT 29 miles
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| |
|
| | 6 miles / 8:49 avg. minority loop. rough start but felt great the last couple of miles. unintentional progression splits:
9:24, 9:08, 8:50, 8:48, 8:24, 8:18
WT 29 miles
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| |
|
| | 3 miles - easy st.
WT 32 miles
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| |
| |
| | 15 miles - bluff trail from jensen park north out and back/with some rural roadage in the middle.
an mlr at an lsd pace.
WT 33 miles
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| |
| |
| | 5 miles - easy st/minority
WT 34 miles
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| |
|
| | 6 miles - rio grande north out and back, from work. rare stop for #2, or rather #1.75 based on consistency.
WT 40 miles
|
| Pebblegripper 3 Miles: 6.00 |
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|
| | 6 miles / cemetary loops, the streets around here were calm and peaceful, a rarity for sunday morning.
WT 41 miles
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| |
|
| | 7 miles / easy minority lobster church.
WT 42 miles
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| |
| |
| | 10 miles / 8:22 avg. minority loops + whitesides. progression splits except for mile 8 which involves a lot of climbing for the first .6.
9:04, 8:54, 8:38, 8:28, 8:24, 8:23, 8:00, 8:07, 8:00, 7:54
WT 34 miles
|
| Pebblegripper 3 Miles: 10.00 |
| |
| |
| | 2 miles - kays creek parkway. been having a lot of GI issues the last couple of weeks. this morning i thought i had everything cleared out and ready to go but a mile out i realised i'd better just get back for another deposit. a real sphincter clincher that mile was. decided to not go back out for more miles. another day.
WT 31 miles
| |
| |
|
| | easy 8 / lower minority + rite aid. 8:50 avg. (last mile@8:08)
WT 39 miles
| |
| |
|
| | 7 miles / slog. rio grande north and back.
WT 40 miles
| |
| |
| |
| | 10 miles / 8:39 avg. minority whitesides loop. last mile @ 8:10
WT 37 miles
| |
| |
|
| | 4 miles / easy. from home - park-n-ride loop.
WT 41 miles
| |
| |
|
| | 6 miles easy. minority hulabaloo,
WT 37 miles
| |
| |
|
| | easy 8 - minority crestview church.
WT 43 miles
| |
| |
|
| | 6 miles - east end girls. 1st mile@10:07 last mile@8:16
WT 41 miles
| |
| |
|
| | 12 miles / 8:41 avg. from work rio grande - south out and back. attempted a progression run got through mile 6 and took a conscious break in mile 7 then intended to continue the progression but faltered in the final miles finishing strong with an 8:12. didn't feel super today, so this run took a lot of effort. almost a 2 minute negative split!
splits: 9:24, 9:02, 8:56, 8:38, 8:37, 8:25, 8:58 (break time), 8:15, 8:35, 8:31, 8:45, 8:12
WT 46 miles
|
| Pebblegripper 3 Miles: 12.00 |
| |
|
| | 6 miles / 8:18 avg. minority florida. progression run.
9:29, 8:29, 8:18, 8:00, 7:50, 7:40
WT 42 miles
|
| Kinvara2 The 2nd Miles: 6.00 |
| |
| |
| | 4 miles easy - rosewood/wasatch
WT 42 miles
| |
| |
|
| | 12 miles / 8:41 avg. bluff trail from jensen park. last mile@8:15. felt pretty good today.
a 90 second negative split.
WT 48 miles
| |
| |
| |
| | 4 miles - easy. from home - one mile with Loki (church loop), then 3 more over to the cemetery for a couple of loops and back.
WT 44 miles
| |
| |
| |
| | 7 miles - easy. minority diamond loop.
WT 45 miles
|
| Kinvara2 The 3rd Miles: 7.00 |
| |
|
| | easy 8 - minority/church loop.
WT 41 miles
|
| Pebblegripper 3 Miles: 8.00 |
| |
|
| | 10 miles / easy peasy. from home - park-n-ride loop then over to the cemetery for some serpentine-age then more climbing through some neighborhoods to the east. avgerage pace was 9:03 per mile for the run. slowest mile was 10:11 (big climb) fastest mile was the last one @ 8:21.
WT 45 miles
| |
| |
|
| | 7 miles - minority/church loop. last mile@8:08.
cold out.
pm - 2 miles on the treadmill.
WT 50 miles
|
| Mt101 Miles: 2.00 | Kinvara3 II Miles: 7.00 |
| |
|
| | 6 miles - minority/church loop. late morning run. ultra easy pace.
pm - 3 more on the treadmill.
WT 47 miles
|
| Kinvara2 The 3rd Miles: 3.00 | Virrata 2 Miles: 6.00 |
| |
| |
| | 7 miles - bluff trail at jensen park. the first 3 miles were horrible. seriously. then things started coming back in mile four and felt normal the rest of the run.
WT 50 miles
| |
| |
| |
| | 15 miles / undiluted minority/crestview/church/rainbow/whitesides/mortuary/emerald park/wasatch. 9:21 avg. my goal marathon pace is ~8:00 per mile, and currently 15 miles is my long run so i'm okay with my pace for this run. i could tell from the start that i wasn't feeling super so that makes me super okay with a 9:21 avg. my only water was at emeradl park (mile 12ish). my last two miles were the fastest, both @ 8:53.
WT 50 miles
| |
| |
|
| | 3 miles - treadmill.
WT 53 miles
|
| Kinvara2 The 2nd Miles: 3.00 |
| |
| |
| | 10 miles / 8:18 avg. from home - one campus loop then over to the cemetery for the rest, and back. a really good run for me today. the bulk was at the cemetery which means half uphill and half down. though not steep.
8:34, 8:48, 8:44, 8:44, 8:18, 8:14, 7:55, 7:53, 8:11, 7:44
WT 53 miles
|
| Kinvara3 III Miles: 10.00 |
| |
| |
| | no run today. three hours of yardwork however. them spiders were runnin'!
| |
|
| | 11 miles / 8:54 avg. from work - north east routes. just a nice autumn stroll through town. last mile the fastest @ 8:24
WT 46 miles
| |
| |
| |
| | 5 miles / 8:07 avg. easy/golden/church. short progression run.
8:35, 8:22, 8:14, 7:56, 7:26
really pleased to have a strong run the day after an 11 miler. good sign that i'm recovering quickly - getting in shape.
WT 44 miles
| |
| |
| |
| | 6 miles / easy. park-n-ride loop
WT 50 miles
| |
| |
|
| | 6 miles / 8:52 avg. from home, campus loop lope.
WT 38 miles
|
| Pebblegripper 3 Miles: 6.00 |
| |
|
| | 4 miles on the treadmill
WT 32 miles
|
| Kinvara2 The 2nd Miles: 4.00 |
| |
|
| | 7 miles / 8:42 avg. minority loop. felt okay this morning. finished "strong' with an 8:11 for the last mile.
pm - 3 on the treadmill.
WT 42 miles
|
| Kinvara2 The 2nd Miles: 3.00 | Kinvara2 The 3rd Miles: 7.00 |
| |
| |
| | 7 miles / easy. golden rainbow whitesides. includes 12 x 30 second hill reps on golden ave. chilly.
WT 38 miles
| |
| |
|
| | 6 miles / treadmill. first 30 minutes very easy then 10 x 1 min. on/off @ goal mp. then a couple of minutes easy and 2 minutes@ gmp.
WT 39 miles
|
| Mt101 The 2nd Miles: 6.00 |
| |
|
| | easy 8 / boardwalk loops at the nature preserve.
WT 41 miles
|
| Pebblegripper 3 Miles: 8.00 |
| |
|
| | 10 miles / 9:00 avg. - minority/crestview/church. ran late today (12:30pm). very little sleep last night. last mile@8:18
WT 51 miles
|
| Kinvara3 III Miles: 10.00 |
| |
| |
| | 10 miles / easy - from home/park-n-ride/campustache/cemetery.
WT 51 miles
| |
| |
|
| | 10 miles - bluff trail from jensen park. slow moving today but i managed a 1:53 negative split on a relatively flat course. 9:10 avg going out, 8:48 avg, coming back.
WT 51 miles
| |
| |
| |
| | 12 miles - from home, climb, climb, climbing up through the north east neighborhoods via crestwood/thornfield, mutton hollow etc. then back down, with a dash through campustache at the end.
WT 42 miles
| |
| |
|
| | 8 miles on the treadmill. 8:48 avg. miles 3,5 & 7 @ gmp(8:00).
WT 40 miles
|
| Mt101 The 2nd Miles: 8.00 |
| |
|
| | 4 miles - treadmill. 8:44 avg. first two miles@9:10 avg then 4 x 2 minutes@7:30 pace w/2 minutes easy. last two miles avg. 8:17
WT 34 miles
| |
| |
|
| | 10 miles / 8:45 avg. from home - started with a campustache then to the cemetery for some loops then wound around the streets before finishing.
wt 34 miles
| |
| |
|
| | 5 miles - easy st/wasatch
WT 39 miles
| |
| |
|
| | 13 miles / 8:33 avg. lower forty-eight + whitesides. good solid run with plenty of climbing.
9:08, 8:57, 8:44, 8:45, 8:15, 8:09, 8:16, 8:44, 8:29, 8:48, 8:27, 8:30, 8:12'
WT 40 miles
|
| Kinvara3 III Miles: 13.00 |
| |
| |
| | 10 miles / 9:22 avg. much slower than yesterday, but happy to run 10 today after 13 yesterday.
wasatch/whitesides/mortuary/cherry/emerald park.
WT 50 miles
|
| Pebblegripper 3 Miles: 10.00 |
| |
|
| | 7 miles / nice-n-easy. from house/campustache/cemetery/hood.
pm - 3 tm
WT 48miles
|
| MR00 Miles: 3.00 | Kinvara3 II Miles: 7.00 |
| |
|
| | 8 miles / 8:15 avg. concentric minority. progression run.
8:49, 8:42, 8:30, 8:20, 8:03, 7:52, 7:34, 8:12
pm 3 on the treadmill
WT 44 miles
|
| Kinvara2 The 2nd Miles: 3.00 | Virrata 2 Miles: 8.00 |
| |
|
| | 4 miles of languor on the boardwalk loops at the nature preserve.
WT 48 miles
| |
| |
| |
| | 6 miles / easy. buffalo ranch trail starting from the fairgrounds.
WT 41 miles
| |
| |
|
| | 10 miles 8:28 avg - minority/crestview (figure eights)/minority - progression run
9:42, 9:25, 8:53, 8:39, 8:26, 8:24, 8:11, 7:48, 7:48, 7:33
WT 41 miles
|
| Pebblegripper 3 Miles: 10.00 |
| |
| |
| | yard work instead of running.
| |
| |
| | 12 miles / easy. minority/golden/rainbow/mortuary/up-n-over/wasatch/church.
WT 43 miles
|
| Kinvara3 III Miles: 12.00 |
| |
|
| | 4 miles - easy - wasatch/golden.
WT 36 miles
| |
| |
| |
| | i didn't choose easy week, easy week chose me...
| |
| |
| | 4 miles. easy street loop.
WT 30 miles
|
| Kinvara2 The 3rd Miles: 4.00 |
| |
| |
| | 13 miles / 8:16 avg. campus loops from home and back. temps in low 30's and light snow - ideal conditions. really good run.
8:45, 8:31, 8:38, 8:11, 7:59, 8:10, 7:58, 8:21, 8:17, 7:59, 8:17, 8:12, 8:11
WT 33 miles
|
| Pebblegripper 3 Miles: 13.00 |
| |
|
| | 4 easy on the treadmill
WT 37 miles
| |
| |
|
| | 10 miles / 8:37 avg. bluff trail from jensen park. easy progression run -
9:13, 9:06, 8:56, 8:37, 8:33, 8:27, 8:18, 8:10. 7:58, 8:54
WT 31 miles
| |
| |
|
| | 11 miles / 8:56 avg. from work/northeast territory. great weather, just took it easy and finished better with the last two miles @ 8:25 and 8:14.
WT 38 miles
| |
| |
| |
| | 7 easy from work minority/golden/whitesides
WT 45 miles
| |
| |
|
| | 7 miles / 8:31 avg. minority/crestwood gumbo. well dangit. i was having a great run. had a lot of energy and was thinking i could go maybe 12+ miles today. then a twinge in my achilles in mile 7 suddenly became a very sharp pain, so i hobbled my way to 7 miles then had to walk another mile to get back. hopefully the walk did good. i'll stretch today and see how things feel tomorrow. a twinge in the achilles is common enough, i'm thinking it's strained because i've been taking so many days off lately.
WT 35 miles
|
| Pebblegripper 3 Miles: 7.00 |
| |
|
| | yep. the ol' achilles feels pretty jacked up today. i may try a gentle treadmill run on friday.
| |
|
| | 3 miles easy on the treadmill. i think i've nipped an otherwise serious injury in the bud. the achilles wasn't nearly as painful after two days rest and today's 3 miles on the treadmill actually had it feeling a little stronger towards the end of the run. i think i'm going to stick to the treadmill for the next couple of runs and just continue to take it slow. before this injury, i was hoping to start "training" at the beginning of january for the winter series - but now i'll just have to play it by ear. i'll see how next week goes but todays jog was very positive.
WT 17 miles
|
| Kinvara2 The 2nd Miles: 3.00 |
| |
| |
| | 5 miles - 1.5 on the treadmill and 3.5 on the road (from work - crestview/easy street). achilles sore but not broken.
WT 15 miles
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| Kinvara2 The 2nd Miles: 1.50 | Kinvara3 III Miles: 3.50 |
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|
| | 6 miles on the rio grande parkway. no achilles pain, just feels a little tired. i felt really good and wanted to run farther but decided to do the smart thing - hopefully i can maintain that attitude through the rest of this week.
WT 21 miles
| |
| |
|
| | 5 miles - easy street/crestview. things are okay with the achilles. going to take caution to the extreme for another week before speeding up in preparation for the 5k on feb. 7th - and the many races beyond.
WT 19 miles
year end summary: 2014
things started out sort of blah, finally rising to mediocre by october or thereabouts, then finished the year with a big whimper.
hopefully 2015 will bring better, and more, running.
7 year basic stats:
year total miles avg per day run weekly avg.
2008 1317 6.6 25
2009 2654 8 51
2010 2578 9.2 49
2011 2618 9.4 50
2012 3083 8.4 59 (ran every day)
2013 1177 6.7 23
2014 1716 7.2 33
(one)
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| |
| |
| |
| Virrata Miles: 116.00 | Kinvara3 III Miles: 282.70 | MR00 Miles: 51.00 | Mt101 Miles: 5.00 | Kinvara3 II Miles: 309.20 | Mt101 The 2nd Miles: 50.00 | Kinvara2 The 2nd Miles: 102.50 | Kinvara3 Miles: 152.00 | Virrata 1 Miles: 288.10 | Virrata 2 Miles: 222.50 | Green A5's Miles: 16.00 | Pebblegripper 3 Miles: 100.00 | Kinvara2 The 3rd Miles: 21.00 |
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