| Location: Idaho Falls,ID,USA Member Since: Apr 21, 2007 Gender: Male Goal Type: Other Running Accomplishments: 2007 St. George Marathon 2:32:06 (marathon PR)
2014 St. George Marathon 2:32:45 (close to old PR...7 years later!)
2014 Boston Marathon, 2:39:00, 298th OA, 8th AG, 1st Idahoan
2013 Lake Lowell Marathon, 2:48:34 (Course Record), 1st Overall (#6)
2012 Boston Marathon, 2:43:26 (HOT!!), 114th OA, 9th Master OA, 1st Idahoan
2010 B&A Trail Marathon (MD), 2:40:18, 1st Overall (#3), Master's Course Record (still!)
2010 Mesa Falls Marathon, 2:48:55, 1st Overall (#4)
2009 Pocatello Marathon, 2:37:22, 1st Overall (#2)
2011 The M.A.D. Marathon, 2:55:14, 1st OA (training run) (#5)
2006 Teton Dam Marathon, 2:50:48 1st Overall (#1)
2015 Hood to Coast Relay (195 miles), 1st Masters Team (6th OA), 19:59:57, 6:03 avg pace for the team
2008 Ragner Relay Del Sol (182 mile relay) 1st place team 17:04:37, 5:38 pace avg for the team
50,000 lifetime miles from spring 2000 to October 2019. Computer logged 50,000 miles from Jan 2005 to September 12, 2020.
Logged (on computer) 49,802 miles (2 x circumference of the earth) in ~5,700 days (8/23/20)
Logged (on computer) 24,901 miles (circumference of the earth) in 2,889 days (11/29/12) http://jeff.fastrunningblog.com/blog-My-alarm-went-off-I-got-up-eventually-/11-29-2012.html Short-Term Running Goals: Keep on running, enjoy it for the sake of running, relax and enjoy life...de-stress. Stay fit as I enter retirement in 2025.
No racing, retired. Long-Term Running Goals: Keep running until this old body says no, running for fun. Personal: I started running competitively in 2005 and ran my first marathon in 2005. Now retired from competitive racing.
Bend down, O Lord, and hear my prayer;
answer me, for I need your help.
Protect me, for I am devoted to you.
Save me, for I serve you and trust you.
You are my God.
Be merciful to me, O Lord,
for I am calling on you constantly.
Give me happiness, O Lord,
for I give myself to you.
O Lord, you are so good, so ready to forgive,
so full of unfailing love for all who ask for your help.
Listen closely to my prayer, O Lord;
hear my urgent cry.
I will call to you whenever I’m in trouble,
and you will answer me. - Psalm 86:1-7 Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1927.28 | 886.77 | 142.75 | 6.50 | 2963.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 7.00 | 0.00 | 0.00 | 11.35 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.42 | 0.00 | 0.00 | 9.42 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 8.00 | 0.00 | 0.00 | 12.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.25 | 0.00 | 0.00 | 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 3.10 | 0.00 | 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 5.00 | 0.00 | 0.00 | 9.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.40 | 0.00 | 0.00 | 3.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 5.00 | 0.00 | 0.00 | 9.45 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 6.00 | 0.00 | 0.00 | 10.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 6.20 | 0.00 | 0.00 | 10.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 6.20 | 0.00 | 0.00 | 10.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 6.20 | 0.00 | 0.00 | 10.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 7.00 | 0.00 | 0.00 | 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.10 | 0.00 | 0.00 | 9.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 5.00 | 0.00 | 0.00 | 9.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 4.10 | 0.00 | 7.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 4.45 | 0.00 | 0.00 | 11.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.25 | 0.00 | 0.00 | 9.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.10 | 0.00 | 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 3.10 | 0.00 | 9.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.50 | 0.00 | 0.00 | 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 5.00 | 0.00 | 0.00 | 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.97 | 0.00 | 0.00 | 0.00 | 11.97 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 6.75 | 0.00 | 0.00 | 12.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.05 | 0.00 | 0.00 | 10.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.05 | 0.00 | 0.00 | 8.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.05 | 0.00 | 10.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| | Race: |
Race to Robie Creek (13.1 Miles) 01:27:02, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| Race to Robie Creek, Overall 8th, 2nd in AG. Went out fast at 6:03 pace, doing ok thru 4, hill from 5-6 a bitch. Levels off a bit through 7 (felting like quitting at 7 & almost walked, but kept legs moving). 7.5-8.5M the steppest I have run. Peak at 1:02:20. Down back side (4.5M) at about a 5:15 pace, passed 5 people. Bad luck at 12M as I had to stop to tie shoe, lost 15-20 sec that I couldn't make up to catch 6th place and lost momentum to stay ahead of 1st pl. women. Kicked in last .1M but when I saw finish, if I knew it was there, I would have kicked sooner to catch 6-7 place. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.10 | 0.00 | 9.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 5.40 | 0.00 | 0.00 | 10.90 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 4.00 | 0.00 | 0.00 | 9.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 6.00 | 0.00 | 0.00 | 10.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 5.12 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| | Race: |
Ogden Marathon (26.3 Miles) 02:41:44, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
A new PR by 5min! Overall felt great afterwards, the best after any marathon so far! Goal time was 2:45 and I was able to beat that by over 3 minutes.
Splits: 1-6:09, 2-6:04, 3-5:58, 4-5:57, 5-5:57, 6-6:00, 7-6:00, 8-5:58, 9-6:11, 10-6:10, 11-6:21, 12-6:10, 13-6:17, 14-6:09, 15-6:29, 16-6:14, 17-6:19, 18-5:55, 19-6:06, 20-6:10, 21-6:11, 22-6:00, 23-5:40, 24-6:11, 25-6:33, 26-6:32, 0.2-2:04 (0.34M on my GPS).
This course is probably the best I have ran so far. I saw Paul P. and his friends at the start and I was able to hook up with a few guys for the first 14 miles (thanks Ted and James) which really helped. The first half felt very easy and controlled, running great. At 14M we hit the hill and I decided to push the pace up and charged up hoping that Ted and James would come along. I ran pretty easy through mile 18, then came the new real downhill and let it out again and caught Logan at aroun 18.5M. I ran well through the rest of canyon and let it out again for mile 23 (wasn't expecting a 5:40, but I will take it). At 24M hit the parkway and slowed due to the heat, flat and crowd (trying to bust through the walkers during this section kind of sucked). Turned onto Grant and could see the finish and started to speed up. Saved a kick for when my GPS ticked off 26M and then pushed with what I had left at about a 6:09 pace). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy 4.1M recovery run this morning just to loosen the legs followed by a 3.1M very easy run at lunch (felt a twing in my achilles, so made it very easy). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Achilles is still a bit sore today and the weather outside is crappy, so today is a rest day from running and instead hit the gym for a good weight workout. Since ramping back up this spring, my weight routine has dropped way off. Today felt good and not that bad lifting performance. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Nice easy run early AM. Left achilles tendon still a bit stiff at start of the run, but by about 3M it had totally loosened up. Feels great after run.
6.1M at lunch time a little bit faster (~6:42) pace. Achilles a bit stiff again and a slight knee pain below the left patella, but not very bad. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Nice easy run again this morning. Felt a slight knee twing at start, but focused on my form to make sure my kick was tracking straight and the pain subsided. I think my tight calf pull my form off and started the knee pain. Think I have it under control and will watch it before registering for Teton Dam, but I think I am still looking good for that race. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 6M at an easy pace, my knee is still a bit twingy. Really bad stitch at 4M slowed me down considerably. Then I paced my wife for 3.1M in preparation of her first ever 5K race. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run again today, still working the knee isssue. Not really painful and it tends to get less after a few miles and doesn't hurt the rest of the day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 4.10 | 0.00 | 0.00 | 7.20 |
| Nice MP run (knee pain less at faster pace and focus on form), following by a run pacing my wife. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
|
Easy running day with a quick warmup near MP for 1.6M then pacing my wife in her 5K race. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2M early this morning, knee issue back a little bit more this morning. Again it lessened as I pick up the pace and focused on form. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting my knee today so instead I did a good weight workout this morning. Iced my knee last night and this morning and feeling better. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.25 | 0.00 | 0.00 | 6.25 |
| Nice lunch time run at MP. Felt my knee a bit, but not bad at faster pace and it actually felt really good afterwards. Looking good to be ready for Dam marathon. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 5.45 | 0.00 | 0.00 | 8.55 |
|
Nice easy early moring 3.1M run, felt the knee a bit more than I wanted to. Iced it after the run and by midmorning it was feeling really good.
Nice run at lunch at MP (6:18 avg), knee felt great before the run, started to twing in the first mile, then felt better as the run went along. Knee felt great afterwards as well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got up early to run, but my knee was pretty twingy and it kind of hurt when I tested it out before starting my run. So, I decided it was best to rest it rather than push for mileage at this point in my prep for Teton Dam marathon. Plan on a 6-8 miler tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.50 | 0.00 | 0.00 | 6.50 |
| Good run this morning with no real knee pain...I can feel it but it doesn't hurt really and after the run, knee felt good (except if I kneel on the ground on it). Overall a good run this morning with the middle miles close to MP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
|
Nice easy early morning 5M run...knee pretty good. I will test it with a short MP at lunch today then really get into the taper to rest it for remainder of the week.
Nice 5M MP run...no pain in knees at all! Great splits (5:54-6:04) until mile 5 then heat caught up with me and I slowed to a 6:17. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice easy early morning run with no pain in the knee. Just a maintenance run in prep for Saturday's race. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| Quick run at near MP, short due to time (had to be to work very early today). No knee pain. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, just a day of light lifting. Planning a very short easy run tomorrow just to shake out the legs as I prepare for Teton Dam. As of yesterday, I heard there were over 180 runners in the marathon, great growth from last year. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy running day, 3.1 at 6:40 then another 3.1M pacing my wife (around 8:50). Picked up race packet in Rexburg and ran into William Mandler. Looking forward to tomorrow's race. |
| | Race: |
Teton Dam Marathon (26.2 Miles) 02:44:05, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
The day was perfect for a marathon. I drove up to Rexburg with a friend also going the distance (at a bright 4:30am) and met up with Clyde and Kory at Madison high school. I sat with Clyde on the bus ride up to the dam site and chatted about running, life, etc.
The weather was perfect, low 40's and no wind. At the gun, Clyde and I started together and took the first mile easy then started to push the pace. We caught the lead relay guy about 4M as we are now averaging about a 5:45-5:50 pace. Clyde is running really well and I am right there with him through about 9M. Starting at 9M, the ghosts of Odgen Marathon from 3 weeks ago start to haunt me...my hamstring starts to tighten a bit and I beginning to feel some "twinges" in my left knee. So, I start to back it off a bit knowing that if I keep this up, I will really pay for it at the hill. At 10M, Clyde has about a 15 second lead and is running strong. I just settle into a 6:10ish pace that feels pretty comfortable and wait for the hill to start around 15M. At 16M, the real torture begins and miles 17 - 19 really just suck and the pace drops way off as I just stuggle up the hill and attempt to keep Clyde in sight (approximately 2 minutes back at this point, but I can still see him!). Mile 20 is a little better as it begins to level off and then finally mile 22-23 comes around and allows for a breather due to the downhill, which I am only able to run at a 6:07. As we then hit the city and the flat part of town, the last 2M are just survival. Try to save a bit of a kick as I approach the finish but can't quite hit the sub-2:44.
Final time of 2:44:05, knocking almost 7 minutes off my time from last year and good enough for second place behing Clyde. Kory comes in strong for 3rd place!
Overall a really good run and a good test of my fitness to finish two faster marathons in 3 weeks time. I am really happy with my time considering how hard this course truly is.
It was great meeting and talking with the other bloggers. Look forward to seeing Clyde again in St. George (if not before...BTW, send me a copy of the picture of the two of us if you could). Looking forward to a rest week this week, just some easy miles later in the week. I will pace my wife next Saturday in her second 5K in 3 weeks (just started running in January!) at the big Idaho Falls race (Scenic River Classic). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
|
No running today. Feeling pretty good, but can feel that I need to rest my left knee and have some recovery time. So, a good hard day and the gym lifting weights.
My wife convinced me to pace her for a training run this afternoon. Good pace for her training (8:42 avg) while I pushed our daughter in the jogger. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Nice easy recovery 4M run early this morning. No muscle soreness and no issue with my knees. Still, I am going to take it very easy this week.
Nice moderate 5M run at lunch. Wanted to run with my buddy Dan, he took off early as I waited for the GPS to acquire (it took a while) and I never did catch him before he turned to go long. Felt good, no knee issues at all. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Kind of a crappy run. I felt like I was pushing it more, but only averaging a 7:00 pace. Only had time for a 5K and it was very early (around 4:20am) due to needing to be to work early, maybe just not awake yet. Won't be able to do a lunch run today, so chalk this up to a recovery day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
| Easy 6.2 M run this morning at just under a 7:00 pace. Beautiful morning with a great temp and just a little wind. Legs felt great with no knee issues at all.  My wife did a early 5K run this morning avg. 8:30, so she is looking good for her race this weekend. I will be her rabbit for a sub-8:30 pace.
Nice 6.3M MP run. Splits: 6:27, 6:37, 6:17, 6:17, 6:15, 6:15, 0.3M at 6:34. Pace felt great with pretty easy effort and no issues.
  | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 5.00 | 0.00 | 0.00 | 8.10 |
|
Very easy early morning 3.1M run early this morning. Short due to time constraints (wife had to go to work early) and actually my knees acting up a little.
Nice 5M run at lunch near MP (6:30). Felt great and no knee pain at all. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Nice easy warmup before pacing Kami in the Scenic River Classic 5K.
Paced Kami in SRC. She finished 80th out of 198 runners, 5th in her division (largest division in both races!). She did great! I took her out a bit fast, and she struggled at 2.5M but had a great kick at the end! Today, she became a runner as she pushed past her own perceived limit and finished strong. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.33 | 0.00 | 0.00 | 0.00 | 6.33 |
| Nice easy run in the AM, very windy!! No knee pain. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 6.25 | 0.00 | 0.00 | 12.45 |
|
Nice easy 6.2M progession run early in the AM (7:25-6:35). Feeling good a week after the TDM.
Nice near MP 6.25M run (6:20). A little knee twing here are there, but nothing bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Very easy 5M run this morning, just couldn't get the pace up, knees a little bit soft this morning. A bit tired this morning, so I went short as well. Try to make it up at lunch today.
Estimated 5.25M (distance and time with no GPS but pretty accurate from knowledge of course and clock in office building) run at lunch at moderate pace (6:25). Good run, no knee pain and pace was easy.
I am looking at my race calendar, targeting St. George as my goal race and am reconsidering running Mesa Falls marathon in late August and instead thinking of Deseret News in July. How is the course for DNM, does it beat you up? I want to get in 4 marathons this year and want to be ready for a low 2:30's at SGM. Any thoughts?
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 5.05 | 0.00 | 0.00 | 12.25 |
|
Nice easy 10K run early this morning. First 3M at 7:00 pace, last 3.2M at ~ 6:45 pace. Legs felt a bit heavy, but no knee issues.
Warm 6.05M run at lunch at MP pace (through 5M avg. 6:15, last 1.05M at more like 6:40). Good up tempo run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
|
Nice easy 5M run early this morning. Legs felt a bit heavy, so just went with the pace that felt comfortable.
Easy 5.15M run at lunch. Hot today but it was beautiful day for a run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Easy run before a 5 year olds birthday party and all the preparation that goes into pulling that off. Afterwards, heading down to Farmington to take the family to Lagoon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Nice run from the hotel this morning. A little tired from all the walking yesterday at Lagoon with the family. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
|
Short, slow 4.3M run this morning. Tired after a fun day at Raging Waters and then the drive home (got home about 11:15pm).
Very easy 4.35M run at lunch with a nasty 30mph headwind for 2.5M out. Feet are still sore from this weekend!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 6.30 | 0.00 | 0.00 | 12.50 |
|
Nice easy 6.2M run this morning. First mile in 7:10 then avg. 6:42 the rest of the run.
Good 6.3M MP run at lunch. A little twingy at times in the left hamstring and right quad but did not bother me.
I have about 90% decided to run the Des News marathon. I will do it mostly as a prep/training run to get ready for St. George, shooting to keep myself at around a 6:00 pace and focus on doing a negative split.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
|
Nice easy 4.1M run. Short day today as I had to get to work early to get out to the facility on the desert.
So, what is with the young kids nowadays. Here I was, out running this morning around my neighborhood at 4:30am, when here comes a couple of yahoos driving in circles around the streets with their lights off (kinda like they were casing the houses). On their third pass by me, they drive right at me and yell a derogatory comment at me. What the #%$! is that about? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
|
Nice early morning 7M run. Progression from 7:17 to 6:36 pace (couldn't get legs moving this morning until mile 3).
Good 7M MP run at lunch in very warm temps. First 6M pace between 6:06 and 6:24. Last mile in more like 6:40 for avg. pace of 6:21.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Easy paced 7M run early this morning. Very comfortable, a bit of a stitch during run which I tend to find I get more if I run in the 7:00+ pace range, I think running at this pace throws off the breathing rythm of my diaphragm.
Easy paced 6.1M run at lunch, nothing particular to note. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy paced run (between 6:56 and 6:27). Short today due to visitors and family activities. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 1.60 | 0.00 | 0.00 | 17.10 |
| Good run out Sunnyside road and into foothills (up Township to Comera Loma). Good strong 6:55 pace on flats, 7:40ish up the hill, 5:45ish back down. Should have finished off 18-19! Felt strong and relaxed throughout the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 1.00 | 0.00 | 10.50 |
|
Short 3.1M easy run at 5am as my wife had to leave for work by 5:30am. Felt great after yesterday's long run.
7.4M run at lunch. Wanted it to be a tempo/threshold run for at least half of it, but legs were very heavy at the start and could only manage a moderate pace (6:43-6:32). Mile 4 was better at 6:29 and in mile 5 through in some threshold pace (5:25-5:50) and avg. 6:17. Mile 6 was about the same at 6:22 and mile 7 came in at a more moderate 6:30. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Drove up to Island Park Reservoir last night and camped with some friends. We spent the whole day today on the lake...absolutely beautiful. Glassy water all day...great for skiing and tubing. Packed up in the late afternoon and drove home. |
| | Race: |
Firecracker 5K (3.1 Miles) 00:17:05, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.10 | 0.00 | 6.10 |
|
4th overall, 1st in class. Winner was Ken Richardson out of Ogden (wife Janae won the women's) in about 16:40. Overall I am dissappointed in the run, wanted to be closer to 16:30. First mile was strong in 5:19, but mile 2 sucked at 5:41, mile 3 at 5:38 and last .1M in 26 for a 5:03 pace. Don't know what happened in mile 2 to slow down so much!
1.3M warmup, and 1.67M cooldown (including a sub 6:00 mile back to house to get family ready to walk back to the parade). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 1.00 | 0.00 | 0.00 | 14.05 |
|
Nice early moring 8.75M run with Jon Allen. Good even paced with a good conversation. Don't get to run with someone, so this was a real treat. We are planning to hook up tomorrow morning for a run as well.
Hot lunch run of 5.3M. Bad run, got a stitch in my side at 1.5M and had to stop, then again at 2.5M and couldn't really shake it for the whole run. Total time of 35:50 for 5.3M wasn't a bad easy training run time, just didn't feel good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
|
2M warmup to Community Park. Met Jon Allen for a 8.5M run down to the river and back at an easy conversational pace. Stitch developed in my side around 7.2M that I never did fully get rid of through rest of run.
Kami wanted me to pace her, so went for a short run after getting back. Got 1.6M into run when she said her knee hurt, so we walked 1.2M home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.05 | 0.00 | 0.00 | 10.05 |
| Sunnyside hill to the dump. Reached top in just over 40 min (5 miles). Came down in comfortable pace of about 5:40 avg (except very steep part where I was running about 4:45 for 0.5M). Good run, didn't think I would make the top but pushed through. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Nice easy run. Legs a bit heavy after yesterday's hill workout. Started out slower (7:00 pace) then bumped up to 6:35ish for middle miles, then finished last two in 6:43ish. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 6.10 | 0.00 | 0.00 | 11.50 |
|
Easy 5.4M run early this morning. Legs still felt heavy from hill workout. Stopped due to need for pit stop.
Good lunchtime 6.1M run at MP. Felt controlled and easy, legs not heavy at all. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
|
Hard run this morning, I could not get my legs moving at all. Calves were sore at the start but loosened up over the course of the run. Slow paced, but went for 6M when I wanted to stop at 4M.
Nice moderately paced (6:37 pace) 5.1M run at lunch, not as hot today. Nothing else much to report. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 2.00 | 0.00 | 0.00 | 9.15 |
|
Easy morning 5M run. Couldn't get started again this morning so first mile was slow.
Good 4.15M lunchtime run (short due to time restrictions). 2M at MP, 2.15M at moderate pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Nice easy paced run early this morning. First mle slower again, rest of the miles at a very comfortable 6:55-7:10 pace. Probably won't get a lunch run today due to company picnic. Getting ready for a 10k race here in IF this Saturday (Hopefully my friend Pat Bragassa will run the 5K...he's fast!!!) and hope to pick up a win on my birthday...one year left before Master's class.
Went to gym and lifting for the first time in a while for about 30-40 minutes (my usual upper body routine). Surprised that my strength hadn't diminished much at all. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 4.00 | 0.00 | 0.00 | 11.25 |
|
Easy early morning 5M run. Once again, a slow run as I just can't seem to get going in the mornings right now.
Hot lunchtime run. Near MP for 4M, easier sub-7:00 pace for 2.5M. |
| | Race: |
Race Ya to the Playgound (6.5 Miles) 00:37:45, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.50 | 0.00 | 8.50 |
|
Race Yato the Playground 10K: 2nd overall to Pat Bragassa in 37:45. Hot and very humid. Ran in front with Pat and Alex for most of race. At 2M Pat was moving further ahead and I knew this was not a PR day, so I settled into a easier pace (~5:50-6:05) for rest of race. Course way long according to everyone's GPS (6.5M) and times! This course was also a 4 loop course and had a total of 28 90 degree turns which take away some momentum.
1M warmup before race and a 1.1M family fun run at a friends BBQ in the afternoon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning 7M run at a relaxed pace. Good morning for a run! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 4.00 | 0.00 | 0.00 | 13.20 |
|
Early morning 7M run. Tough start again with hips a little sore and hard to get up to any speed. Avg. 7:18 for run, so really easy this morning.
Nice lunchtime 10K run, good pace with 4M of MP and 2.2M of moderate pace (6:30-6:35). First day in weeks with cooler weather this time of day...clouds, low 70's, a little humid but what the heck. Wanted to go out for longer but have a meeting right after lunch. Taking my wife out for her birthday tonight and maybe a little run with the family. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
|
Very easy 6.25M run this morning. Avg. 7:25 pace, just couldn't get moving. My early runs have been doing this lately...just can't get my pace below 7:00. First mile is hard...motivation and body both struggling to want to run. By 4M, feeling better but struggle to up the pace.
Nice moderately paced 5.1M run at lunch. Two days in a row with clouds and cooler temps have made for great running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 2.00 | 0.00 | 0.00 | 9.05 |
|
Yet another slow early morning run...5M. Started off at 7:47 and could only muster about a 7:16 pace the last 4M. Just can't seem to wake up...lower back and hips a little stiff and legs just don't want to move. At least I got some miles in even if they are slow.
4M trail run at site at lunch. Started off with Ron and Chris Novich and Dave Arzola. Dave ran with me through 2M, then I bumped it up to a 6:14 pace for last two miles. Hot but fun on the trails.
Passed 1400 miles YTD today (1403 miles). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 6.30 | 0.00 | 0.00 | 12.55 |
|
Easy early morning 6.25M run. First mile at 7:40, the rest at 7:05ish. Better run than the rest of the week. Easy and relaxed on a day with a good wind.
Nice lunchtime 6.3M run at a near marathon pace that felt very comfortable. Ran for a about 0.5M with Dan from 3-3.5M at about 7:30 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Nice even run this morning. 1M warmup pace at 7:16, then rest of way averaged 6:35-7:05. A little lethargic to start and almost went shorter, but forced myself to make turns away from home to ensure the mileage. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Nice morning run. Easy to moderate pace that was very comfortable. Busy day today with lots of picnics and parties, so no afternoon run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Good even paced comfortable run this morning after a late night at a going away party (e.g. a little hung over). Ate too much yesterday and am feeling it today (as is the scale). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
|
Crappy early morning 5M run. Hip and right leg a bit stiff this morning and pace was really slow. Wanted to quit almost right away and it was about all I could do to just do my neighborhood 5M course.
Nice evenly paced 5M run at lunch...hot! Moderate pace (6:30) and none of the fatigue or soreness from this morning. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
|
Easy morning 10K run. Felt ok until 5.5M then developed a killer stitch which I had until end of the run.
Humid 5M run at lunch. Even comfortably easier pace (6:45). Everytime I tried to push harder, a stitch started to come on again. Seemed to help when I ensure I ran tall and leaned forward a bit more. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.25 | 0.00 | 0.00 | 8.25 |
|
Nice MP run at lunch today in hot, humid conidtions. Pace felt good and easy. Couldn't pull myself out of bed this morning so I skipped my early run and went a bit longer than usually at lunch. Right hip and knee a bit twingy, but nothing that seems to be a problem. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
|
Nice easy early morning 4.5M run. Right ITB still a bit tight as is right hip at start of run. After 1M, everything feels better. Short this morning due to late start.
Nice fartlek 5.5M run at lunch. First 1.5M easy, 1M tempo, 3M MP, 1M easy. Knee still a little twingy, only laterally. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
|
Easy paced early morning run. No pain in knee or hip, but lower back a bit stiff today.
Heading out today for a 4 day camping trip with my wife's family on the Selway River in central Idaho. Will try to get in some good mid-long runs in the mornings at least 3 times if possible. The rest of the time with be spent floating the river, riding the four wheelers, fishing, kicking back, having a few beers and just enjoying the peaceful outdoors with friends and family. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.80 | 0.00 | 0.00 | 12.80 |
| Ran with John Jackson in the Boise Foothills. 10M on trails, mostly all single-track. Great hill workout. About 3M through town back to vehicles. Nice to run with someone again and to catch up with John. He is gearing up his preparations for St. George, hopefully he can get full trained up. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Nice morning run at camp. Ran up the Selway River road. Caught a couple of runners at 5M that I used as rabbits to keep going. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice MP run during camping trip to finish off 300 miles for July. Paced felt comfortable and a good run! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 4M walk with Dad at camp. Count as 1M. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice longer run up the Selway River Road. Caught a runner at 5M (again) that I used as a rabbit to keep going until 6M turnaround. Good run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
|
4M walk with Dad, count as 1M. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
| Run in Cottonwood. First 2.5M uphill at easy pace, last 2.5M at threshold pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice easy paced run. Good to be back in Idaho Falls. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.25 | 0.00 | 0.00 | 12.25 |
|
Early morning 6M run...not used to this after a week long vacation. Not bad, actually faster than most lately.
Nice 6.25M MP run at lunch. Miles 1-2 at 6:05, 3-5M at 6:20ish, 6M at 6:17, last 0.25M at 6:40ish cool down. Paced felt good, except for the fall off from 3-5M. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
|
Very easy early morning 6M run. Right hip a bit sore this morning. Planned 5 miles and gutted out 6, but not fast.
Nice easy paced 5.15M run around the river. GPS wouldn't turn on, so time is estimate (distance is certain due to knowledge of the course). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
|
Nice easy early morning run. Lower back a bit stiff at start, so first 3M slower, but picked up to an avg. 7:00 mile for last 4.3M. No lunch time run today as I am taking Justin out for lunch for his 8th birthday then helping Kami get ready for his party this afternoon.
Got my GPS working again with the help of the Garmin website. Seems like it may be a common problem for the unit to not want to turn on after charging (had a canned answer on the website) as it needs to be "reset." |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 5.00 | 1.00 | 0.00 | 12.30 |
|
Nice early morning 6.3M run. GPS was off for the first mile by 0.3M, so splits are a little goofy, but the avg. 7:00 pace felt very comfortable. Lower back a bit stiff again, need to do more stretching.
Nice MP 6M run at lunch in warm weather. Pretty good splits: 6:23, 5:52, 6:06, 6:23, 6:25, 6:15. A little stomach/bowel discomfort for miles 4-5 slowed me up a bit, but overall a good run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.30 | 0.00 | 0.00 | 9.30 |
|
Very easy 5M run this morning. Lower back a bit stiff and eft achilles a bit twingy at start of run (felt better after about 1/2 mile), achilles has been a bit off for the last few days...not enough to worry but to at least note. Shorter due to later start and being a bit tired.
Saw a very bright shooting star at start of run...very bright light moving fast across the sky with a very long tail...lasted about 3 seconds and then was gone. Pretty cool.
Nice 4.3M MP run on a beautfiul day at lunch. No achilles pain during this run.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice early morning run. No pain and pace felt great (faster with each additional mile). Stopped due to time...need to get ready for trip to Twin Falls. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.05 | 0.00 | 10.05 |
| Sunnyside hill. 5M up: 40:30, 5.05M down: 28:33. Good run, uphill hard this time and downhill was ok (first 2M good pace, last 3M slowed more than I wanted). Very good hill training day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 1.00 | 0.00 | 0.00 | 10.80 |
|
Easy 5M run this morning. Left ankle very sore before I started (almost didn't run). After shaking it out a bit, it felt fine, but man it hurt when I first tried to run. Legs really fatigued from yesterday's hill workout. Hope to get a lunch run in today, depends on work (acting for my boss this week).
Nice lunchtime 5.75M run. Legs still fatigued, so pace still a bit slower (6:37 avg.) One good MP mile due to good nice looking "rabbit" to catch! No pain in ankle during this run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
Slow, easy 7M run early this morning. Legs still a bit fatigued (??). Hope to get a faster run in today at lunchtime if work will allow.
Kinda crappy 6M run at lunch. Just couldn't get going today so the pace was slower than I wanted (6:40). No pain, just lethargy I guess... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 6.00 | 1.00 | 0.00 | 17.50 |
|
Short easy 4M run this morning. Legs are feeling a lot better. Longer (16-18M) downhill training run planned for tonight with Brett Hill.
Hard 13.5M run with Brett Hill in the evening out of Wolverine canyon. The run, which he said was downhill, was as much up as down. Splits: 6:11, 5:59, 5:47, 5:48, 5:52, 5:57, 6:15 (including big hill), 6:42 (recovery & more hills), 6:53, 6:54, 7:04, 7:00, 7:12, 3:25. Both of us had bad stomach issues from dinner for the entire run. Brett was fading hard the last 5M so we slowed up to his pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Easy run at lunch today. Legs not too fatigued after yesterday's hard run, but still took it pretty easy at a 6:50 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Willed myself through 8.1M this morning...I had nothing in the tank it seems as this was a very slow run (avg. 7:37). Just gutted it out (wanted to quit at 4M really bad) to get the miles in. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 1.50 | 0.00 | 0.00 | 7.30 |
| Nice loop from our hotel in Bozeman,MT. Average a little slower as I was making sure I knew where I was going in the early morning darkness. Overall good run, no fatigue left in legs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice run in Belgrade, MT from our friends house on a beautiful but cool morning. Nice pathways on sides of the roads to run on. Drive back to IF today after stopping at Virginia City, MT. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Decent early morning run in the howling wind. Even paced, just easy. Probably no run at lunch today as I am taking my daugther to her first day of kindergarten. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 2.50 | 0.00 | 0.00 | 12.20 |
| Nice easy early morning 6M run in the wind and rain (overdressed for rain, but it didn't come down much at all).
On the way to work this morning, I was driving my dad's pickup to work (wife's minivan is in the shop, so we are swapping cars around) and the rear tire fell off! All 4 lugnuts were missing...obviously an intentional act as that doesn't happen by itself! Luckily no damage, but what a wakeup! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Easy early morning run. A little stiffness in left calf and achilles.
Likely no run at lunch as we are going to the funeral service for Dan'l Dooley, a very nice young guy who was killed in a motorcycle accident earlier this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 5.10 | 0.00 | 0.00 | 12.20 |
|
Easy early morning 7M run. Left achilles a little stiff again. Progressively faster each mile in the run. Good run this morning at around a 7:05 pace.
Good MP 5M run at lunch (6:05 pace). Achilles still a bit stiff but not bothersome. Nice run in great 70 degree weather. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 7.00 | 0.00 | 0.00 | 13.25 |
|
Nice easy 6.25M runin the early morning once again. Left achilles a bit still at the start, but felt much better as the miles ticked off. Looking forward to a nice run at lunch again today.
Had soccer practice for both of my kids teams (I am coaching) last night back to back. 6 year olds and 8 year olds...kids are actually looking ok, we will see for their first game this Saturday morning. For the next 10 weeks, I don't have any Saturday's free (unless I get another dad/mom to coach, which will have to happen for the SGM!).
Awesome 7M run at lunch. Weather was great...great pace...no achilles pain...can get much better than this.
Anyone need a place to stay for the SGM? I have a coworker from here in IF who has a 3 bedroom condo rented, but 2 guys back out on him so he has two rooms available for ~$100 a night (Friday and Saturday). Need to let him know before the end of the month or he is going to let his reservation go. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Good longer morning run. Avg. 7:00 for run. Achilles feeling a little less tight. After runs, coached/refed 2 soccer games, walked around a dairy tour and played with my son at a swim party for two hours, so I spent all day in the sun! I am tired today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Good run...avg. 6:40 for all miles except first 2 (warmup). Achilles feeling much better. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.25 | 0.00 | 0.00 | 13.25 |
|
Nice morning 7M run...avg. less than 7:00 for all miles except 1M warmup at 7:30. First sub-7:00 early run in a while. Getting ready for Poky HM.
Good MP 6.25M run in VERY windy weather at lunch today...30mph gusty headwinds. Slower first mile for a warmup (6:20) then a couple faster miles (5:59, 6:04), two slower one (6:13, 6:12) then a 6:08 for last full mile. Not at fast as I wanted it to be, but the wind was pretty brutal here today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 4.50 | 0.00 | 0.00 | 10.60 |
|
Nice easy pace early morning 6M run. Planned a quick 5M, ended up at 6.1M.
Good low MP 4.5M run at lunch. Shorter due to time crunch (meetings before and after lunch).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Good early morning 5M run. Warmup first mile, then a consistent 7:05 for last 4M as I get into a mini taper for the Pocatello half marathon this weekend.
No PM run due to work commitments and my wife's girls night out last night, so today was pretty light. Chalk it up to rest for the race Saturday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.10 | 0.00 | 10.10 |
|
Pretty easy early morning run. Started off thinking only 4M, but ended up with 6M as I was feeling good and the pace was easy and a bit faster for a 4:30 start time (all miles under 7:00 pace except first mile warmup). Easy run at lunch today. Looking forward to hopefully a fast Pocatello half marathon on Saturday.
Fast, short frustration 4M run at lunch. 0.5M slower warmup with Dan and a 0.25M cool down in 24:30.
Was planning on an easy run, but I am total frustrated with my wife's minivan and the repair shop. It has been in and out of the shop for the past month. Each time (after 2 weeks diagnosis) they "fix" it, something goes wrong on it again (usually something that was fixed!). This morning, it just wouldn't start because the newly installed security module did not want to recognize our keys! ARGH! So, test driving a new GMC Acadia...nice but, dang cars are expensive now (we haven't had a car payment for two years and are not looking forward to one now).
Passed 1800 miles for the year today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy early morning run to blow the carbon out for tomorrow's race. Very warm this morning. |
| | Race: |
Pocatello Half Marathon (13.1 Miles) 01:18:46, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
|
1st overall. I knew this was going to a harder day as when I got into the car to drive to Pocatello at 6:30, the temp was already 65. Did a easy 2M warmup with Andrea McDowell (who ran in 1:43 for a 5th overall!).
At the start, it was already 75ish, so it was going to be bit warm. Splits:
5:33- Ran to the front alone and feeling good on this easy downhill
5:49 - rolling hills start, but still feeling good running alone
6:04 - rolling hills continue, hard to get into my desired groove pace (5:48 target)
5:46 - Good mile on pace, still rolling hills
5:49 - Still on track
6:11 - More of the uphill this leg and temp continuing to rise.
6:14 - Don't know what happened here, but this mile was slow. Now I remember, I got a little side stitch and slowed a bit to help work it out before the hill.
6:26 - This is the mile with the step uphill under the freeway, short but steep and a momentum killer.
6:01 - Recovering and getting back on track, but now in town and the temp is still rising.
6:07 - No explanation, but pace slipping.
6:03 - Better mile, but had to swerve through the 5K starters (but helped get the pace back as I now had some rabbits to chase).
6:15 - Once again, a very crappy mile. I think I got into cruise mode as I thought I was ahead by a ways and knew I would get my target.
5:50 - At just over 12M, suddenly a guy is on my shoulder (where the heck did he come from?). Start pushing now to see what he's got. Push then pull back a bit to see if he will surge and/or keep up. Running slightly ahead to 13M.
:38 (5:18) - Put my head down and kick with all I have left. I separate and he is not able to match. Last 100 yards I have a good lead and cruise in, expected him to kick but nothing came.
Guntime: 1:18:56 (race started 10 sec. later than "gun" due to train going by start and starter waited to send us off so we could hear the gun, but timer/computer started on time).
Pretty disappointed in time (target was 1:16) but the heat and the hills didn't let me get into a good groove. Downhills felt great (5:30ish on all downhills and they felt easy). Need to do a bit more hill workouts in the next month to get my uphill pacing better.
3M shakeout run after the race to get in a full 18M for the day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Shake out run from yesterday's race. Pace (7:00) felt very easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Nice easy run. Side stitch at 8M caused me to break, but got back on groove after a short rest. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 5.10 | 0.00 | 0.00 | 12.20 |
|
Easy recovery 7.1M run. Quads still a bit sore, but feeling good for a tempo run at lunch today.
Nice MP 5M run at lunch (6:10 pace). Even miles, no fatigue in quads. Would have gone longer but needed to get back to take our secretary out to lunch for her birthday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.50 | 0.00 | 0.00 | 11.50 |
|
Very early morning 6M run today as I have to head to the site today. Good pace for so early (4am), first mile slow warmup, then last 5M at about 6:50 pace.
5.5M trail run in the desert in cloudy, rainy conditions at MP during lunch. Good run in cool conditions. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Very easy early morning 7M run in a light rain and light breeze. Just went slow and easy this morning, but I still developed a stitch at about 4.5M...I was able to work it out, but what the heck, at a 7:30 pace?
Moderately (6:30) paced 5M run at lunch today in beautiful weather. Left hamstring was a bit tight at the start. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 6.00 | 0.00 | 0.00 | 16.50 |
|
7.5M easy run at 4:30am on a cool morning. First mile warmup (7:57), the rest between 6:49-7:00 pace. Left hamstring tight at first but felt better by mile 3. No stitch today!
Nice slower MP 9M run at lunch today in pretty windy conditions. The wind seemed to be constantly swirling so it always felt like it was in my face. Averaged 6:25, but varied between 3 slower miles (6:40-6:43) to some faster MP miles (6:05-6:15). Overall a good run, albeit I wanted a few miles under 6:00. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Longer early morning run, cut short due to time. Cool this morning at 45 degrees. Pace was easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice run in the early afternoon. Stronger wind today (mostly head on it seemed). Moderately paced run at 6:30ish. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
|
Easy early morning run in cold temps (40 degrees). Dang, not used to this, had to wear a light jacket and gloves!
Great 5M run at lunch today at very up tempo pace on mostly flat course (downhill first mile, uphill last mile). Pace felt great, had a mental lapse on mile 3, but overall a great run. Splits: 5:58, 5:59, 6:13, 6:06, 5:56. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
|
Nice early and easy 6M run on a cool morning. Nothing particular to report, just easy does it.
Nice fast MP 5M (6:06) run at lunch (short due to time limitation). Not quite as fast as yesterday, but still felt pretty good about the run and my energy level and how the pace felt. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 7.05 | 0.00 | 0.00 | 12.60 |
|
Nice easy early morning 5.5M run. Not too motivated this morning and feeling pretty tired, so went a little shorter. First 2M slow, next 3.5M a bit faster at 7:00 pace. Will go longer at lunch today.
7M at lunch today at MP. Overall felt pretty good. The mileage is still going well and the easy MP I ran today was very comfortable and not hard at all (6:20ish). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 6.35 | 0.00 | 0.00 | 12.65 |
|
Nice early morning easy progression 6.3M run from 7:40 to 6:55 pace. Left leg a bit twingy at first (hamstring, ankle, knee) but all worked out by mile 2.
Cruise pace 6.35M lunch run today, not pushing it but not an easy pace either (call it a slow MP run). Weird thing happened starting about 3M in to the run...all of a sudden it felt like I wasn't there running, body kind of on autopilot and my mind way off somewhere else. At first I felt almost light headed, but that subsided and for the remainder of the run I really just felt like my body was going where it wanted. Afterwards, I am feeling fine, not light headed and focused. Hungry as all get out, but feeling good. Kinda wierd out of body type experience. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.50 | 6.60 | 0.00 | 13.10 |
| Great downhill run today. Started at the top of Sunnyside hill and ran home. First 6.5M downhill, then pancake flat. 10K mark in 33:36. Mile 2 at 5:06 pace! Last 2M sped back up (after hitting cruise mode) at 6:15 pace. Total time 1:17:50 for a 5:57 pace (better than my Poky HM result in a training run...albeit with a very good downhill). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy early morning 5M run. both calves a bit tight this morning after yesterday's run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Calves still sore this morning...couldn't get up early because they were so stiff. Decided to go out a little later this morning so I had to go short. Pushed it a bit and it felt better, but still an easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 6.00 | 0.00 | 0.00 | 14.15 |
|
Easy 8.15M run this morning...calves still a bit stiff, but felt better the longer into the run that I got. Will try to do a faster run at lunch today.
Good slower MP (6:24) run at lunch in pretty windy conditions...but the temp was perfect. Calves feeling better, left one still a bit tight. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 7.00 | 0.00 | 0.00 | 12.10 |
|
Very easy early morning 5.1M run. Calves stiff again and not too motivated this morning, so slow and shorter with plans for a faster longer run at lunch.
Moderately paced 7M run at lunch (6:30 pace, slow MP). Pretty easy and controlled throughout, calves still noticable but getting better. Just kind of put it in cruise mode today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 6.00 | 0.00 | 0.00 | 12.10 |
|
Easy early morning 6M run. Calves feeling better, averaged 7:05 after first warmup mile. Getting colder around here, so I am having to dress up more for these early runs...long sleeves and gloves.
Nice 6M MP (6:25) trail run in the desert today. Nice temp, fun running the trails instead of the streets,but a bit windy coming back in. Calves felt better for this run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
|
Shorter easy 5M run this morning. A bit tired as my wife was up quite a few times last night (sick), so a little late and not too motivated. Will try to get a longer (7M) run in at lunch today.
Nice easy cruise pace 7M run (6:31) at lunch. Overall felt ok, but I was a little lethargic so this cruise/slow MP was about all that I could muster today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
|
Slow 6M run early this morning. Had a hard time getting up and had little energy, so the time for this run was slow, but at least I got the miles in. Will try for a better run at lunch today.
No lunch run today due to wife not feeling good and needing to take my daughter to school, then appointments, etc. So, a light slow day today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Didn't feel like getting up this morning, but I did get out for a 9.3M because I knew I wouldn't get out this afternoon due to schedule and weather. Slow run (7:00 pace). Heading to SLC tomorrow and Monday for a dr. appointment for our daughter, so don't know about running this next week (work is slammed next week with visitors and no lunch runs!). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| TM at home due to weather and time. Heading to SLC today in crappy weather...visit the museum with the kids and enjoy the pool at the hotel. No run likely tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
|
Good early morning run. First mile warm up, the next 7M at 6:45-6:55 pace. Overall a good run, legs felt good with no fatigue. Will try for a run later today depending on work schedule (meeting/visitors all day).
Good MP 4M run after work today. Got home a little early and got a short run in before family church activity. 6:19 pace felt very easy today (felt like a 7:00 pace). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Good early morning 7M run at a sub-7:00 pace. No pain or fatigue, felt good this morning, just hard to get going at 4:30! Will try to get a short run in after work today if time allows. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 7.00 | 0.00 | 13.15 |
|
Early morning easy 6.15M run. Nothing particular to report...a little tired this morning, so just a relaxed pace (7:10). Faster MP run at lunch today.
Good tempo run at lunch today...7M at a 5:57 pace. The first 4M were at about a 5:50 pace (rolling downhill course), last 3 were at 6:10ish (rolling uphill course). Felt really good...pushing a bit but not full out which built my confidence for my 5:48 pace need at St. George. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Nice 7M run this morning. 3M warmup at 6:45 pace, then the last 7M at a 6:25 pace (slow MP). Heading to Boise for a meeting tomorrow and will hook up with John Jackson for a run tomorrow morning. Head back to IF after the meeting. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.36 | 0.00 | 0.00 | 0.00 | 12.36 |
| Nice easy paced run with John Jackson in Boise along the greenbelt (from Eagle to the fairgrounds and back). Great run, great company for this run. Pace was easy going out and a little faster coming back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.15 | 0.00 | 0.00 | 5.15 |
| Nice MP (6:08) run on a beautiful afternoon on a pancake flat course today...felt very easy like I was running closer to 7:00 pace. Thick of the taper, so shorter run at a faster pace today was great. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.85 | 0.00 | 0.00 | 9.85 |
|
Easy early morning 4M on a chilly morning. Felt good...get a good 5-6M in at lunch today and then coast through the rest of the week. St. George here I come!
Good MP 5.85M run at lunch today...felt great and not hard at all for a 6:20 avg. pace (even heading into the strong wind). Now, all easy miles for the rest of the week (5-6M each the next 2 days, Thurs off, Fri a short 2-3M). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Pretty easy 5M run at lunch today averaging 6:34 pace. Splits were pretty good: 6:44, 6:40, 6:30, 6:33, 6:23. Pace was very easy...feeling good for this weekend, no aches, pains, injuries (knock on wood right now). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Nice easy 4.8M run at a 6:34 pace that felt pretty effortless. Ran in my marathon race shoes, unless I wear my Saucony Tangents. No run tomorrow and we are off to St. George! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Planned day off. Drove to St. George on about the windiest day ever! Had the gas floored a few times and it seemed like we were barely moving. ALso got stuck in a major traffic jam in Sandy, Utah...45 minutes to clear a wreck.
Got to town, checked into Hilton Garden Inn Hotel, grabbed some dinner, took the kids swimming in the pool (bumped into Brett Zundel from Rexburg!). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
|
Nice easy 3.5M run on the trails behind the HGI and Dixie Center at 6:30am this morning in 23:29. Just a quick shakedown run to keep the legs moving.
Looking forward to seeing everyone today and about running the race tomorrow.
Going to the expo early probably, then taking the kids to the dinosaur museum and my wife shopping. Heading to the bloggers party tonight. |
| | Race: |
St. George Marathon (26.2 Miles) 02:32:06, Place overall: 20, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
Great race overall! Nice day for a race...the weather really cooperated after the winds the past few days. Cool but not bad at the start. Hooked up with the bloggers in the starting area. Gun went off early (barely had dropped our bags when it sounded!).
1st half: 1:18:36
2nd half: 1:13:30
Felt great afterwards, but feel I left it out all there for this race. Great meeting and running with all the Bloggers! Way to go everyone.
Splits:
1-6:00 Running with James Barnes and Brett Hill. Cold but not bad, glad I have the gloves but anymore clothes would have been too hot.
2-6:05 Easing into the race here still on the uphill.
3-5:42 First downhill.
4-5:37 Downhill feeling good so opening up a bit
5-5:47
6-5:32 Pass the first place woman
7-5:29 First GU.
8-6:35 Vejo Hill, what a climb
9-6:20 Recovering after the hill.
10-6:16 (I remembering hearing a 59:25 time at this point).
11-6:33 Don't know what happened here, but slowed for some reason
12-6:10 The end of the hills!
13-5:51 Half way mark in 1:18:36ish.
14-5:47 Drop Brett Hill and running with the 1st place woman again. She indicated a goal of 2:34.
15-5:27 Drop first place woman. Second GU.
16-5:14 Great downhill and feeling good. Start to feel my left hamstring...a little tight but nothing bad and it feels better when opening up on the downhills.
17-5:30 One guy passes me here (Pepi Peterson).
18-5:31
19-5:56 Pretty good hill here. Pass 2 guys.
20-5:42
21-5:21 Nice downhill, pass 3 more guys, including first place master. 3rd GU. Look at my GPS and see a 4:23 pace on the screen, at 21 miles!
22-5:51 Can see town and the downhills continue.
23-5:31 Feeling strong.
24-5:27 Nice downhill into town. Pass 2 guys here.
25-5:44 Still feeling pretty good and running strong.
26-5:54 Pass a guy before the turn onto 300 South, feeling great!
0.2-1:17 (5:31 pace). Push hard at the end but can't quite make sub 2:31, but very happy with the result...right on target!
Great race, ran with James Barnes (through 3) and Brett Hill for the first half and then solo for rest of race. Much more uphill than anticipated or advertised but second half is a fast course (new HM PR of 1:13:30ish!). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice easy 6M run at a 7:15 pace just to stretch the legs out. Feeling good...even better after the run (I was a little stoved up when I woke up). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
|
Nice easy early morning 5K. Got up late so I went short, again to stretch the legs out. Will try for a good easy run at lunch today.
Nice 6M run at lunch at a decent easy pace (6:42) that felt really good. Recovery is coming along nicely. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice easy 6.5M trail run in the dessert at an easy 7:12 avg. pace. Left hamstring/groin is a bit tender, so I backed off the speed and distance today...may have pushed it too much yesterday at lunch (but not bad). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Nice easy early morning 5M run. Legs are continuing to feel even better. Left hamstring is nearly there and calves are mostly back.
Good 6:42 avg. pace 6M run at lunch. Legs are getting nearly back, still feel left hamstring the most.
Not looking forward to next week...I am on an audit team for the next two weeks and next week will be slammed at work from 7am - 6pm pretty much every day. I hate it when work gets in the way of my running! Hope to get in a moderate amount of miles next week...40 maybe! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Good 9M run in the early afternoon at a good pace (6:48). Left hamstring is still a bit tender but otherwise feeling great.
Kami and I are going out with one of her best friends tonight for her birthday at "Lost Horizons", a $100 a couple 7-course Asian restaurant in Alta, WY. Heard good things about it, it had been there for 37 years and I have never been to it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Decent 7M run this morning. Left hamstring feeling better, a little tenderness in right calf and hip. OK pace at 7:09 for a cool early morning.
Dinner at "Lost Horizons" last night was a mixed bag. Food - really good! Atmosphere - very eclectic but fun. Hosts - Very sweet old couple who have traveled the world and were extremely nice! Company - Horrible! Kami's girl friend (birthday girl) was fine as was the other couples wife. But the other 2 guys were jerks...making fun of the food and hosts right in front of them constantly. The other guy, whom I had never met, upon introduction and hearing that I was a marathon runner, called me an idiot to my face because he used to run cross country and couldn't hack the mileage! Additionally, they monopolized the conversation with talk of the legal cases and golf and never once asked about us. Fun stuff. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
|
Early morning 7M easy run with no pain or soreness left after SGM. Feeling good.
Afternoon 7M run at a decent pace (6:40ish). Getting in extra mileage due to this weeks's work schedule. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy early morning 5.5M run. Ugh, I don't want to go to work this week! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy early morning run. Very tired as I couldn't fall asleep last night, about 4 hours of sleep. Work this week sucks...12 hour days all this week and most of next week, so light running week is expected. Man, do I hate auditing! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Approximately 4M (GPS died) in the wind and rain this morning. Short due to having to be at work early to get to the site. Audit going ok, but another 12 hour day expected. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Good early morning 6M run at an avg 6:45 pace. Felt really good in the cold and wind.
Work load is going good this week (despite 13 hour day yesterday). Still, no lunch time run possible today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
|
5M run on the TM at home...too wet, windy and cold to want to run outside this morning plus have to get to work early again. Good run at a 6:25 avg pace (last 0.75M at 6:00 pace and 3.5% incline).
Good fast 4.1M run at lunch (6:18 - 5:51 pace). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5M morning run on TM at home due to weather outside and time. Yuck. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good early morning 10M in the cold (25 degrees). First run of the season with cold weather gear (tights, cap, thermal gloves). Much better than yesterday's crappy 5M on TM! Feeling good, but looking at a light week again due to work. Avg 7:00 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Nice early morning 5M run. Progressively faster from a 7:22 pace to a 6:40 pace. Short due to work (early again!). Weather was nicer this morning...no wind and warmer (37 degrees!).
I was looking at the option of running the Tri-cities marathon in Richland, WA this weekend but family commitments and work have nixed this thought. Now I am most likely looking at running the Zeitgeist Half in Boise, Id on Nov. 3. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.15 | 0.00 | 0.00 | 14.15 |
| Really good early moring 7.75M run at MP (6:25 pace). GPS screwed up and logged the third mile a 4 minutes and 4th mile at 7:30 and recorded 8M, so I estimated a .25M reduction based on route knowledge. Will be able to put a run in at lunch today. Very nice 6.4M MP run (6:15 pace) at lunch on a beautiful sunny fall day. No wind, temp just right, pace felt great...can't ask for much more! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 2.50 | 0.00 | 0.00 | 12.00 |
|
Early morning 6M run at an easy pace. Checked the temp before heading out, but it seemed colder than the 35 degrees indicated so the first few miles were a bit chilly. Will try to get another run in at lunch today...work is slowing up a little as the audit is coming to a close (report writing now trying to get 15 people to generate one consistent report).
Nice easy 6M run at lunch today. Middle 2.5M at easy MP (6:25ish), rest more up near 6:35-6:40. Wonderful day once again...sun, no wind and great temp. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 3.10 | 2.00 | 0.00 | 12.30 |
|
Nice easy 7.2M run early this morning. Temp a bit cold again (35 degrees)...did not push the pace (7:17 pace) but did go longer than initially planned. Hope to get a lunch run in today.
Very nice up tempo/MP 5.1M run on a beautiful day at lunch. Great pace and splits: 1-6:28, 2-5:49, 3-6:08, 4-5:55, 5-6:15, .1-:36. This was a good running day! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Early morning weight training. I could tell this was my first weight day in quite a while...my strength was way down from the last time I lifted. Took it really easy on upperbody routine and hit core exercises about the same as usual.
Good long run at noon time on a pretty nice day, a bit cool to start then it warmed up. Took it nice and easy at a endurance building pace (6:52). Felt great.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
|
Very easy early morning 5.55M...could not get up any momentum today, so just took a easy 7:30 paced run. Still feeling yesterday's workouts.
I am going to try to head over and watch the state XC championships being held today in Idaho Falls...cheer for Brett Hill's teams and see what kinds of time these young folks can drop on a pretty decent course. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
|
OK 7.1M morning run in pretty cool temps. Nice morning, but just couldn't get going so it was an easy run today.
It was fun watching the Idaho State XC championships here yesterday...some great young runners. I will try to run the course a couple of times next week at lunch.
It was such a beautiful day I had to go out for an afternoon run. After we finished carving pumpkins and before dinner, I went out for a 4M MP run...can't beat days like this. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.10 | 0.00 | 11.10 |
|
Nice early morning 6.1M easy paced run on a great morning...40 degrees felt great. Just took it easy this morning and will try to go hard at lunch, maybe run the XC course at the park and see how my time compares to the state champions.
Ran the Idaho State Cross Country Course in Freeman Park...3.1M in 18:05. I can tell that this is a whole different type of racing from straight road races...hairpin turns, hills and uneven terrain. Man those kids were fast! I take solace in that I ran 6M this morning and ran it in my trainers...yeah, that's the reason I was so much slower.
Followed it up with 1.9M cooldown run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.80 | 0.00 | 0.00 | 9.80 |
|
Very easy early morning 5M run. Left achilles was bothering me a bit, so I took it slow.
Running into a little scheduling issue for running Zeitgeist, seeing if we can still get away this weekend...also my motivation to drive 4 hours over there is waning.
Easy MP (6:28) 4.8M run on IF hills...which means VERY small hills. 4 loops around Freeman Park (on wet, slick asphalt path) then one up to the memorial and back to the office...at least it wasn't raining. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.10 | 0.00 | 0.00 | 10.10 |
|
Nice easy early morning 5M run...a bit cooler today (32 degrees) but no wind.
Very nice MP (6:17) 5.1M run at lunch on a beautiful crisp day. Pace felt very relaxed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slow early 5M run...left achilles really started bothering me about 3M in, so I slowed way down. After the run, it has been painful and hurts a bit when I walk. I have been massaging it and took Ibuprofen, but still hurts. Haven't registered for Zeitgeist HM (deadline today) and am now very uncertain if I should do it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.10 | 0.00 | 0.00 | 13.10 |
|
Easy early morning 6M run...planned 4M but went longer at a slow (7:16) pace as achilles was not too bad...still couldn't push off as much as I would like. Probably best that I scratched Zeitgeist HM as the hills would not have been good on the achilles. I am still somewhat pissed that I scratched another planned race...also considered doing the Tri-cities marathon last weekend but couldn't quite get travel arranged...looking at the results it would have been a likely win.
Nice day for a lunchtime run...7.1M at moderate/very easy marathon pace (6:33). Achilles felt ok on flats, but on the hills I could feel it and felt like if I pushed any harder it would really not do well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
|
Good longer run after watching the OT recap (motivation for my run). First 8M at good pace (6:10ish), last 7M at crappy pace as the wind really kicked up and my leg started bothering me. Overall an ok run.
Total time: 1:36:50.
Congratulations to Paul and Sean! What a shame to hear about Ryan Shay...you just don't think this can happen to an elite athlete...my prayers are with his family on this sad day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
|
Easy 10M run down Sunnyside and back. Nice run on a beautiful day...3M at MP, the rest at an easy 6:35-6:44 pace.
1M run with my 8 year old son and my 5 year old daughter in the jogger. Justin did great running it in about 13 minutes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.15 | 0.00 | 0.00 | 14.15 |
|
Nice easy early morning 7M run down Sunnyside. Just took it easy at a 7:10 pace today...actually saw another runner out at 4:30! Total time: 50:18
Looked up the results for the Zeitgeist HM...winner was 1:15 and change, fast time for this course! A friend of mine got 7th overall in 1:25ish.
Nice 7.15M MP run on a beautiful day at lunch. Achilles is now feeling a lot better...I did feel it in the cold this morning but not a bit at lunch. Pace was really good (avg. 6:21) with 1M warmup, then the last 6.15M at a good MP (6:14ish). Total time: 45:26 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.35 | 0.75 | 0.00 | 14.10 |
|
Nice early morning 7M run at an easy pace (7:15) under clear cold skies. First run in new shoes (retired a pair with 500 miles on them, starting to feel like cardboard).
Total time: 50:40 (Saucony T2 - 7 miles)
Nice 7.1M run at lunch...beautiful day once again. Warmup, some MP work with 8x50m strides thrown in over 4 miles, then 2M at about 6:33 pace to cool down. No pain in the achilles during this run.
Total time: 45:38 (Saucony T3 - 320 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
|
Easy early morning 9.05M run...no pain in achilles, just nice and easy avg. 7:18 for the run (including about 2M warmup pace of ~ 7:30-7:40). Work will likely not allow a lunch run today.
Total time: 1:06:02 (Saucony T2 - 16 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.70 | 0.00 | 0.00 | 13.70 |
|
Nice easy early morning 7M run. Nothing particular to report, will try to get another run in at lunch today.
Total time: 50:12 (Saucony T2 - 23)
Oh, work sucks!
Nice 6.7M MP run at lunch today (6:20 avg)...weather was great, pace was great. Took a Melaleuca Access bar before run and did it help with energy level today due to lack of fuel earlier in the morning (work got in the way of my morning snack!).
Total Time: 42:24 (Saucony T3 - 327) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Good paced (6:57) 5M run early this morning...planning on 10+ miler at lunch today (day off!). If the weather is decent tomorrow, should hit an all time weekly high mileage.
total time: 34:46 (Saucony Stratos 92 miles)
10M run in late morning...clouds rolling in and temp just about right. Could not get up for a fast pace, so did a moderate pace (6:39). Overall an ok run.
total time: 1:06:34 (Saucony T2 - 33 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
|
Nice 13M this morning while daughter was at ballet practice...warmup, some MP miles, 2M cooldown. Good run on a very beautiful morning. New weekly mileage high!
total time: 1:27:23 (Saucony T2 - 46 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4M run on the TM at home while watching "Over the Hedge" with my son. Just an easy run on a planned short day. Crappy weather outside as well, so the TM was the choice of the day.
total time: 26:55 (Saucony T2 - 50 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Nice and easy early morning 11M at an easy pace (7:12). Run was good on a brisk morning (25 degrees). Veteran's day off...spend time with the family today...good thing because I don't want to go back to the big old mess that I have facing me at work this week. Dang I hate bureaucracy and in-trenched bureaucrats!
Total time: 1:19:11 (Saucony T2 - 61 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 1.00 | 0.00 | 13.00 |
|
First TM at the gym of the season...went ok actually. Nice run...slow for first 2M, then MP for next 4M, then a Threshold pace last mile (5:30). Never felt hard. Good run.
total time: 45:00 (Saucony T2 - 68 miles)
OK 6M MP run around the river at lunch in the rain and strong winds. Overall kept up a slow MP (6:24), which in these conditions wasn't bad.
total time: 38:24 (Saucony T3 - 333 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 4.00 | 0.00 | 0.00 | 10.20 |
|
10K easy run very early this morning in the coldest temps yet (19 degrees), but no wind! Good easy run...will try to get a run in at lunch at the dessert.
Total time: 45:03 (Saucony T2 - 74 miles)
Nice slow MP (6:26) 4M run out on the dessert trails on a glorious day...sunny, cool (33 degrees), no wind...ahh what a day for a run (especially after yeterday's crappy weather).
Total time: 25:45 (Saucony T3 - 337 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 2.00 | 0.00 | 0.00 | 13.10 |
|
Nice easy early morning 6.1M at a 7:03 pace. Nice morning, no wind, 22 degrees, picked up pace to 6:44ish for last 3M.
total time: 42:58 (Saucony T2 - 80 miles)
OK 7M run on a nice day at lunchtime. Got a side stitch around 3M and couldn't ever really recover from it. Overall just a mediocre run at a moderate 6:39 pace. Meetings got in the way of my normal mid-morning snack and I didn't get any fuel in before the run, so I felt pretty flat today. Will try to compensate and do a tempo run at lunch tomorrow.
total time: 46:30 (Saucony T3 - 344 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.10 | 0.00 | 0.00 | 14.10 |
|
Very easy paced (7:21) 7M run early this morning. First 2M really slow warmup, then picked it up to low 7:00's. Warmest morning this week (31 degrees), overdressed this morning as I was a bit warm.
total time: 51:26 (Saucony T2 - 87 miles)
Nice 7.1M run on a beautiful day (again!) at lunch. 2M into wind at moderate pace (6:35) then 5.1M at MP (6:17ish avg.). Nice run...not the tempo that I wanted, but it felt good to get out and pick it up for those last 5M.
total time: 45:25 (Saucony T3 - 351 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
10.1M moderate paced (6:45) run this morning...warmer and cloudy with no wind. Didn't push hard, just took it out at comfortable pace around the river while my daughter was at ballet rehersal. Overall a good run to end the week.
total time: 1:08:04 (Saucony T2 - 97 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
|
Nice 6M run this morning in windy but warm weather (46 degrees). 2M of warmup (6:55 pace), then 4M at MP, last 2M at 6:19 and 6:12. Legs felt great, best morning run in while.
total time: 39:27 (Saucony T2 - 103 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
|
Nice early morning 8M run. First 3M at 7:20ish pace, last 5M at 6:52ish pace. Felt great...nice weather, have to get out at lunch again to maximize it before the bad weather comes.
total time: 56:21 (Saucony T2 - 111 miles)
Nice MP (6:21) 7M run at lunch on a nice but very windy day. Heading out (3M) at avg. 6:30 pace, but coming back averaged more like 6:15ish (with the wind for most of this part of the run).
total time: 44:24 (Saucony T3 - 358 miles)
Kind of cool statistic observed today...noted 15 people from my office out walking/running/excercising at lunch, approximately 5% of my office...man are we a healthy bunch!
Other note..took my wife to see the orthopedic doc today...see started running this past spring and ran in two 5K's in May/June, but stopped running after her knee started really hurting her. I suggested rest, ice, anti-inflammatory...kinda of work (I figured she had chondromalcia). The Doc confirmed the chondromalcia...due to a structural issue in her knee. Her kneecaps actually ride at a 45 degree tilt over her knee under flexion and therefore cause a lot of pressure on the outside of edge of the connective tissue and create a quite a bit of roughing and inflammation. Nothing to really do about it (at least for now) besides meds, ice, strengthening of the quad muscle (which she has strong quads!). But has turned her off of running after a good start this spring. Dang it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.00 | 1.00 | 0.00 | 14.00 |
|
8M run at an avg. 6:24 pace on the TM at the gym (ugh..). First 2M slower, 5M at MP, last mile at threshold (5:40ish). Good run except for being inside...I didn't want to deal with the wind and snow outside this early in the morning.
total time: 50:18 (Saucony T2 - 127 miles)
Got an email yesterday indicating that I got a comp entry into the PF Chang's marathon in Phoenix on Jan. 13, 2008. Now, I just need to figure out and final travel plans and ensure it fits into the budget (especially this close after Christmas). We have friends to stay with, so it is just the travel expense and deciding who is going (just me, my son and I or the whole family) which dictates the window of travel.
Pretty good 6M run at lunch at a moderate pace. Intenstinal issues the last 3M and ran a bit with a buddy at a 7:20ish pace. Got the mileage in but nothing special.
total time: 39:53 (Saucony T3 - 364 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.80 | 0.00 | 0.00 | 9.80 |
|
Nice and easy early morning 6M run in chilly temps (13 degrees) but no wind. Just an easy day to rest for tomorrow's 10K race. Kind of cool about the race tomorrow, at least 8-10 of my coworkers are running it as well...should be fun (and the forecast is for a sunny but cold morning).
My wife is really bummed about her knees even though the doctor said there is not a problem, just something to be aware of for the future when her knees hurt. The "runner's knee" pain is getting better, but she thinks the structural issue will keep her from exercising (despite what the doc said) and getting back into running. She doesn't want to run if she has to have any pain. I told her that all runners experience some pain at least now and then and you pay attention to what it is telling you...and that if running is not something that she enjoys, she doesn't have to do it. She is a monster on the elliptical and in the weight room (she takes great pleasure in getting on a machine after a guy and adding weight to it!).
total time: 43:58 (Saucony T2 - 125 miles)
Short 3.8M run around the loops of Freeman Park. Paced my buddy through a 6:50ish first 2M in preparation for tomorrow's 10K race. Did last 1.8M at a 6:10ish pace. Stopped because my fingers were icicles (kinda underdress for the weather...shorts long sleeves, fleece vest and two pair of light cotton gloves in 22 degrees).
total time: 24:11 (Saucony T3 - 368 miles) | |
| | Race: |
Run to Feed the hungry (6.2 Miles) 00:35:48, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
|
Run to Feed the Hungry
2nd overall behind Ken Richardson
Splits: 1-5:27; 2-5:42; 3-5:43; 4-6:03; 5-6:09; 6-5:49; 0.2-0:55.
Cool but beautiful day for a run. Middle 2M not quite sure what happened but crappy miles. Ran with Ken or about 10 secs. behind until mile 5, then he started to pull away as I faded for some reason.
Won a pair of La Sportiva trail running shoes.
1M easy warmup, 1M easy cooldown.
(Saucony Tangent - 87 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.10 | 0.00 | 0.00 | 9.10 |
|
Nice 9.1M run on a crisp (18 degrees) but calm and sunny morning. Nice and easy, but picked it up to MP (6:25) for the last mile.
Good morning for a run after my wife went to the gym. Looking for a new bed for my daughter today (after convincing my wife not to do the crazy shopping morning mess).
Total time: 1:00:36 (Saucony T2 - 135 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 6.00 | 0.00 | 0.00 | 8.10 |
|
Good morning run...1M warmup, 6M at MP, 1M cooldown. Nothing special to report.
Total time: 52:11 (Saucony T2 - 143 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
|
Easy 7.1M on a cool bright morning. Just easy around the park at an avg. 6:50 pace...a good start to the week.
Today we will take advantage of the good weather to finish putting up Christmas lights.
total time: 48:28 (Saucony T2 - 150 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 4.00 | 0.00 | 0.00 | 9.30 |
|
Very slow easy and short 4M this morning after I got up late and only had time for a short run on about 4 hours of sleep. I had a horrible case of insomnia last night...you ever have one of those nights where you are exhausted and ready for sleep but you just lay there and your mind won't turn off? Not thinking of anything in particular...just random activity and just as you are about to doze off...BAM! you mind wanders back to consciousness again. This went of for 3 hours last night...man am I tired this morning.
total time: 30:41 (Saucony T2 - 154 miles)
Good 5.3M MP (6:24) run at lunch today in cool weather. Felt pretty good for running on lack of sleep...
Decided I am probably going to order a pair of La Sportiva Fireblades as my free shoes from the turkey day race.
total time: 33:58 (Saucony T3 - 373 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.40 | 0.00 | 0.00 | 13.40 |
|
Good easy paced (7:10) 8M run early this morning. Almost overdressed due to higher temps until I turned around at 4M mark and hit the wind face on. Within half and hour of finishing my run, the snow started and man did it make for slick driving to work today.
total time: 57:23 (Saucony T2 - 162 miles)
Good 5.4M MP run at lunch around the river...had to watch footing to make sure there was no ice as the path was quite wet. Pretty good wind coming out of the south made for one of those runs where you are cold going one way, hot coming the other.
total time: 35:01 (Saucony T3 - 378 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.25 | 0.00 | 0.00 | 9.25 |
|
4M on the TM at home as I had to be at work early to head to the desert. 1M warmup then 3M at faster MP (6:10ish). Try to get another run in at lunch after we get back to town.
There must be something bad in the water in IF right now...I just heard about some good friends who are getting divorced. This is the 4th person/couple in the past 3 weeks alone (in the past 2 years, we have known about 12 couples/friends that have gotten divorced, many from our church!). Dang, how can you not find a way to work hard at a marriage in which you have invested your soul, commitment and, hopefully, spiritual focus on God? My wife is flabergasted as am I.
total time: 25:20 (Saucony T2 - 166 miles)
Good MP 5.25M run at lunch today is sunny, cool and windy conditions. Got out a bit late, so it was warmer and I kinda overdressed but didn't heat up to bad.
total time: 33:36 (Saucony T3 - 384 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.75 | 0.00 | 0.00 | 12.75 |
|
Good easy pace early morning 6.5M run. Temps not too bad, wind light, light dusting of snow on the pathway...good morning for a run. Try to get another run in at lunch then later today we are putting up the Christmas tree with the kids.
total time: 46:30 (Saucony T2 - 172 miles)
Easier 6.25M run at lunch. First 2M with Jeff Fogg at easy (7:35 pace), next 1.5M with Dan Shirley at 7:20 pace then had to take a bathroom break. Next 2.75M at MP (6:15ish). Stomach issues clouded an otherwise ok run.
total time: 43:35 (Saucony T3 - 390 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
|
Easy 5M run early in the morning in the coldest temps yet (13 degrees) but no wind. Shorter run as Kami had to leave for work by 5:30am.
total time: 37:09 (Saucony T2 - 177 miles)
Good 6M at lunch on a decent morning. Light winds and not bad temps. 3M at moderate pace, 3M at slow MP.
total time: 39:21 (Saucony T3 - 396 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Planned day off due to Kami's work schedule and other commitments. Also, haven't had a day off in a month and a half, feeling a bit of over-training burnout, hip and feet hurt a bit...blah, blah, blah. Plan for a longer run (12-15 miler) tomorrow.
Finish some of the Christmas decorations and get a jump on the shopping today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
|
Nice easy run on a pretty nice day with warmer temps and some wind (mostly on the way back). OK run except I had stomach issues for most of the run, I think I ran too soon after eating.
Found a great deal on shoes today...Saucony Trigon 4 Ride for $50 a pair (plus I got a 25% discount on one pair). Bought all the shoes they had in my size (which was 2).
total time: 1:15:48 (Saucony T2- 188 miles)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.30 | 0.00 | 0.00 | 11.30 |
|
Nice 7M run at an easy pace early on a warm morning with no wind. Nice start to the work week.
total time: 51:35 (Saucony T2 - 195 miles)
Nice 4.3M MP run on the trails out in the desert today. Good run on a pretty warm day with a light wind.
total time: 27:47 (Saucony T2 - 200 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.30 | 0.00 | 0.00 | 13.30 |
|
Very erasy early morning 7M run on a very warm morning...40 degrees! Not the best run...felt a bit tired, feet ached a bit and I could feel some stiffness in my right hip. Got'er done though and planning on a better run at lunch.
Tonight is my wife's company Christmas party...quite an event. The entertainment is Ryan Shupe and the Rubber Band and the owner usually gives away many thousand's of dollars in gifts/prizes even up to several trips (e.g. Disneyland, cruises, etc.). Kami has won something at one his two big events each year for 12 of the 14 years she has been with the company.
total time: 52:00 (Saucony T2 - 207 miles)
6.3M run at lunch at MP (6:27 avg). 1M warmup (6:44) then 6:24, 6:25, 6:14, 6:26, 6:21, 0.3M in 1:57. Great running conditions (47 degrees, partly cloudy, 10mph wind) but the toes/metatarsals on my left foot really started to hurt about 3M into the run and made it hard to toe off. Still tender after the run. Ice it and ibuprofen today to see if that helps...hopeful just sore from use (and not something like a stress fracture).
total time: 40:35 (Saucony T3 - 403 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No morning run. My foot is still pretty tender especially pushing off on it. The middle toe is the sore one and I can definitely tell there is swelling. I am thinking it might be a stress fracture or hopefully just Metatarsalgia. Neeed to rest it now I think so I can be ready for the Jan. 13 marathon. Also looks like ibuprofen and icing should help.
Probably take today off, but may do a very easy and short run at lunch on the trails in the desert...we'll see. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
|
Nice easy 7M run early this morning. Great weather...30 degrees and no wind. Foot is feeling better, can still tell it was there but no issue on the run. I tried a new pair of shoes and they worked great. In fact, I went back and bought 2 more pair of the Trigon 4 Ride shoes at a cost of only $37.50!
May try a short run at lunch today.
total time: 50:15 (Saucony Trigon Ride - 7 miles)
Great 5M tempo run at lunch today...6:12 avg. pace. No pain in my foot at all! I registered for the PF Chang's Rock and Roll marathon this morning...Phoenix here I come! Now I need to book my flights...it is going to be a surprise "dad and son" trip and we will stay with friends (one of my son Justin's best friends) in Fountain Hills so it should be fun.
total time: 31:00 (Saucony T2 - 212 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Nice 12M run at a moderate pace in cloudy and snowy conditions but relatively warm (30 degrees). Nice run, foot felt good and the Trigon's are a great shoe!
total time: 1:21:30 (Saucony Trigon - 19 miles) | |
| | Race: |
Jingle Bell 5K (3.1 Miles) 00:16:54, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.10 | 0.00 | 6.85 |
|
Ran with Kory Wheatley and Alex Nielson (2nd and 3rd respectively) and got a new PR. Ran 1M in the lead with Alex right with me. Mile 2 I let Alex take the wind and I followed closely behind. At about 1.5M, he started to fade a bit so I pushed up the pace and had a 5 sec lead by 2M. At 2.5M cut back into the park and looked back to see Kory take over second place...ran pretty well for the last 0.5M to hit a new PR with Kory coming in at 17:00 and Alex at 17:02. Overall very satisfied with the race especially on the cold day and slushy/slick conditions. Won some new technical gear!
Warmup for 1.75M and cooldown for 2M.
(Saucony Tangent - 94 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Good 7M easy early morning run on a chilly (9 degrees) but calm day. Pathway was kind of slick in lots of areas so I had to really watch my foot placement and kick. This is all the running for today as the Sunday School Christmas program is today (my wife is the organized/Superintendant) and we are going out for lunch afterwards. Then play time with the kids before my wife heads to the Christmas Cantata with a friend.
total time: 50:32 (Saucony Trigon - 26 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Easy 6M run early this morning in decent weather (20 degrees, light snow) but the pathway was slick with the fresh snow. So, pace was very easy as couldn't push off much at all.
Try to get another run in at lunch today. I might make this an easy week until Saturday (rest my foot, legs, etc.) then do a longer run (18 miles) in prepare for Phoenix in January.
total time: 45:15 (Saucony Trigon - 32 miles)
Easy 5M run in the snow at lunchtime...accummulation was getting pretty deep in places (about 2 inches). Warmer, but the snow was coming down...luckily it is a light fluffy snow so it was actually fun to run in.
total time: 34:45 (Saucony T2 - 217 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 5.00 | 1.00 | 0.00 | 8.25 |
|
0 degrees this morning, not motivated to go outside...went and ran on the treadmill at the gym. 1M warmup at 6:50 pace, 1.5% incline. Next 5M at 6:00-6:30 pace at various hill elevations between 3.5% and 6.5% incline. Mile 7 was a speed mile at 5:10 avg. pace and 1.5%. 1.25M cooldown at 6:50 pace and 1.5% incline.
No run at lunch today...still very cold, resting my foot (feel it a bit again) and just taking this week a bit easy.
total time: 52:00 (Saucony Trigon - 40 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 2.00 | 1.00 | 12.00 |
|
TM at the gym again (wearing my FRB gear). 1M warmup (7:00), 3M at approximately 6:15ish pace and 2.5% incline, 2M at 5:30ish pace (including 0.5M at 5:00 pace) and 2% incline, 1M cooldown at 6:10ish pace at mostly 2% incline (6% for .3M).
total time: 42:50 (Saucony Trigon - 47 miles)
Nice and easy 5M at lunch today in clear but cold conditions. Just easy and relaxed...a fun run.
Total time: 35:00 (Saucony T2 - 222 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
|
Good 7M run on the TM at the gym this morning...it actually hasn't been too bad getting back in there seeing friends and really working pretty hard in the morning. It has helped the last couple of days having the MP3 player to listen to...yesterday was Def Leppard "Vault" and today "Huey Lewis and the News Greatest Hits". As for the run, 1M warmup (6:50), 2M at around 6:20ish, 1M at 6:00ish, 1M at 5:15ish, 1M at 6:10ish, 1M at 6:30ish. All miles at 2.0-2.5% incline.
Total time: 43:20 (Saucony Trigon - 54 miles)
Nice and easy 5M run at lunch today in the snow...pathway wasn't too slick. Tried out the new Brooks running mittens I got from Steve at St. George Running Center and they kept my hands pretty warm.
total time: 34:45 (Saucony T2 - 227 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Easy early morning 6M run in good conditions (18 degrees, no wind). The pathway was ok, it had been plowed but was still a bit slick. Probably no run at lunch today to rest my foot and rest up for tomorrow's 18 miler. Also my wife and I are going to a brunch at the Museum of Idaho today.
(Saucony Trigon - 60 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
Got my 18 miler in today in the early afternoon under cloudy skies and 26 degrees. I did 3 loops around the greenbelt. First loop of 6.5M in about a 6:55 avg. pace. The next 5.5M I ran with my friend Dan Shirley at closer to a 7:45 pace. I then finished off the next 6M in about a 7:15 pace. Good run, but glad that I am done with it. At the end, I was pretty cold...I had to have someone else open the door to my truck because I could turn the key my hands were numb!
total time: 2:12:00 (Saucony Trigon - 78 mile) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Nice easy 4M run this morning in nice conditions (27 degrees, no wind). Just an easy shake out run after yesterday and before we head off for church and a busy day (Kami is throwing a baby shower for a friend so we have to get the house ready).
total time: 28:10 (Saucony Trigon - 82 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 2.00 | 2.00 | 13.00 |
|
8M on the TM at the gym. 1M easy warmup, 1M at MP, 1M at VO2max (5:15), 2M at threshold (5:50) (at 3-4% incline), 1M at VO2max (5:20), 1M at MP and 1M cooldown easy. Overall a good workout. Minimum incline of 2-2.5%.
Total time: 49:10 (Saucony Trigon - 90 miles)
5M run at lunch is relatively warm weather with snow and a slick pathway around the greenbelt. Pace was actually pretty good considering the conidtions. Good run.
Total time: 33:40 (Saucony T2 - 232 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 3.00 | 0.00 | 0.00 | 13.25 |
|
Easy 6.5M run early this morning in nice conditions...28 degrees, no wind. The pathway was a bit slick in areas but overall a nice easy run. Went shorter this morning due to time as my wife wanted to hit the gym before having to leave early this morning. Will try to get a 6M+ in at lunch today.
total time: 48:23 (Saucony Trigon - 96.5 miles)
6.75M run at lunch in warm and sunny weather...and lots of slush! OK avg. pace (6:35) for the run, but I never did quite get in a good groove. A little headwind heading out (3M) slowed me up, then pace got better as I headed back and took off a layer (I way over dressed!).
total time: 44:45 (Saucony T2 - 239 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
6M easy early morning run in interesting conditions...relatively warm (32 degrees) with a slight wind and a light freezing rain. At least the pathway wasn't slick, but it was pretty slushy. Didn't want to get out of bed this morning but forced myself up and out the door by 4:30. My wife then hit the gym so I could get to work by 7am...why do I do this to myself?
total time: 44:22 (Saucony Trigon - 102 miles)
Easy paced (6:55) 4.5M run at lunch on the desert roads. Strong crosswind (20 mph) didn't help the pace, but the temp wasn't bad. Nothing particular to report.
total time: 31:10 (Saucony T2 - 243 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 4.50 | 1.00 | 0.50 | 12.25 |
|
7.25M run on the TM at the gym this morning. 1M warmup, 1.5M at MP (6:20ish), 0.5M at 5:07 pace, 1M at 6:15ish, 1M at 5:50ish, 1M at 6:05ish, 1M at 6:15ish, .25M at 6:45 cooldown. Overall a good run considering the "hair of the dog" from last night's "staff meeting" with friends at a local pub...got a stitch at 2M but was able to run it out.
total time: 45:30 (Saucony Trigon - 109 miles)
5M run at lunch at a 6:46 avg. pace. Decent run in wet and windy conditions, but pretty warm. Dodging puddles the whole run but otherwise a good run in between the storm weather periods (snowing before and after my run).
total time: 33:53 (Saucony T2 - 248 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Easy 8M run early this morning. 14 degrees and 2 inches of fresh snow so it was pretty slick even wearing my ice jogger slip-ons (they work good on ice and packed snow, but not powdery). Pretty good run for today as it will be my only one as family and other commitments have the rest of the day booked.
total time: 1:01:43 (Saucony T2 - 256 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 4.00 | 3.00 | 10.00 |
|
Fast run at the gym this morning...I didn't feel like braving the cold, wind and snow and wanted to get some speedwork in. 10M in 59:40! 1M warmup (7:00), 2M at about 6:15-6:30, then some speed work. All the rest of the miles were at less than 6:00 pace, including some work at 5:00 pace. Last 2.25M at below 5:30 pace. Overall a great workout!
Now, family time for the rest of the day including delivering gifts, making cookies, and a party tonight.
Total time: 59:40 (Saucony Trigon - 119 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7M run early this morning in a freezing mist...by 2M my glasses had iced up, and by 6M I couldn't even see through them so I was running rather blind! Then, I got home and my mother in law had accidently locked me out. So I was knocking on the door and she was not sure if she should open up for a guy dresses in black peeking throught the window. Ran in my new LaSportiva Fireblade trailrunners that I won at the Thanksgiving race...not too bad. The sticky rubber soles give pretty good traction.
Total time: 52:42 (LaSportiva Fireblades - 7 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8M run this morning...11 loops around Community Park in dicey weather...not windy just icy rain/snow, the pathway wasn't too slick especially after the plow came by. Ran in my new Fireblades...they were great and have awesome soles that grips very well in snowy weather. Almost didn't get up this morning as I feel the beginnings of a cold coming on but drug myself out the door. Was going to run with Jon Allen, but he had a mishap at home and couldn't make it. Glad I went early today as right now it is a raging winter storm outside!
Merry Christmas everyone.
total time: 57:00 (Fireblades - 15 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running since Monday as I came down with a killer cold...sore throat, headache, cough, over lethargy. Finally back to work this morning and considering a lunch run on the TM at the gym. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
|
Snowy run this morning with Jon Allen. 7.1M miles at an easy pace (about the only pace the conditions would allow). 2-3 inches of snow in 16 degree temps. Nice run, good company and good conversation. This was about all I could handle coming off my illness but it felt good to get out running. Afterwards, I took the kids swimming at the indoor pool while my wife worked out at the gym.
total time: 1:02:56 (Fireblades - 22 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
7.25M run on a nice morning. Roads and sidewalks are still very slick so pace was slower, but better than yesterday (7:28ish). Feeling better and starting to get ready for PF Chang's marathon in 2 weeks. Now, my whole family is coming down to Phoenix as my wife got the day off from work and wanted to come along with our daughter...so it is now a family affair, yeah!
Total time: 54:02 (Fireblades - 29.5 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 5.00 | 0.00 | 0.00 | 11.75 |
|
5M early this morning on our home TM because my wife had to be at work 6:00am. Not too motivated and still waking up with a bit of the crud but it is improving each day. Pushed myself just to get 5, but at least at a decent clip. Try to get a longer run at lunch today depending on how things go with getting my truck checked out.
Total time: 32:00 (Saucony Trigon - 124 miles)
6.75M run at lunchtime around the river with Jon Allen. We planned on hooking up and decided about 1 hour before the run to go for it even with the pretty bitter cold (weather site said 7 degrees with -10 degree windchill before I left for the locker room) but beautifully clear skies.
After dressing down into my winter running gear, discovered I forgot one thing...my running shoes! I had taken the home to run in over the holidays and forgot to bring my locker room shoes back with me today. So, I ran in my Rebok hikers that I wore to work today...a bit on the heavy side but they did the trick.
Great run with Jon at a nice even 7:00 pace...once again good company and conversation. Heading south into the wind was really cold, but coming back with the wind at our backs was not too bad.
Happy New Years to everyone!
Total time: 47:45 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1927.28 | 886.77 | 142.75 | 6.50 | 2963.30 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|