| 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 ~5,700days (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 < 4years.
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 Im in trouble,
and you will answer me. - Psalm 86:1-7 Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2844.61 | 729.00 | 118.96 | 14.00 | 3706.57 |
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| Saucony Stratos 2 Miles: 212.65 | Saucony Stratos 1 Miles: 256.40 | Saucony Tornado 3 (T3) Miles: 106.60 | Saucony Tornado 2 2008 (T2) Miles: 29.10 | La Sportiva Fireblades Miles: 12.50 | Saucony Stratos 3 Miles: 28.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M run on a beautful, but crisp day. Nice easy run that I underdressed for (starting getting cold all over by the time I stopped). Good pace for the slicker conditions on the pathway (6:45). Good start to the new year.
2007 recap:
2963 miles (a new mileage high) including highs for weekly (89 miles) and monthly mileage; 3 marathons all under last year's PR (2:41, 2:44, 2:32) and a new PR this year by 14 minutes; new PR in 5K, matched PR in 10K; won a half marathon and placed 8th in a very tough HM; started on the FRB!.
total time: 40:28 (Fireblades - 35.5 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.10 | 0.00 | 0.00 | 10.10 |
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4M run on the TM at home before my wife went to work early again...this was all that I could stand this morning. I will get out again at lunch.
total time: 25:45 (Saucony Trigon - 128 miles)
6.1M run around the river at lunch. 1M warmup with my buddy Dan (starting his training program for the Ogden marathon...he got in a 6.5 mile run, yeah!) then a "fartlek" type run...slower on the ice and snowy parts, tempo on the dry pathway (5:30-6:10ish spurts). Good run overall on a beautiful day...clear, no wind, 12 degrees.
total time: 40:00 (Saucony T2 - 262 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 5.00 | 0.00 | 0.75 | 12.40 |
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7.5M on the TM at the gym this morning. Did this as a MP run in preparation for the Jan. 13 race. I warmed up 1M easy (6:50), then hit goal MP for 3M (5:52), 1M slow MP to get rid of stich in my side (6:25), 1M at MP (5:52), .25M easier (6:30), 0.5M at VO2max (5:00), 0.25M cooldown (6:35), 0.25M VO2 max (5:00), 0.25M cooldown (6:45). Overall a good TM workout trying to get body acclimated to goal MP for PF Chang's.
total time: 45:15 (Saucony Trigon - 132 miles)
4.9M run at lunch in really cold weather (10 degrees, 3 degrees with wind chill) at an easy 6:45 pace. Just a easy run to keep legs fresh and taper madness down.
total time: 33:00 (Saucony T2 - 267 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7M run after walking my son to school today (day off every other Friday). Very cold again (10 degrees) and dressed warm including a neck gaiter. Overall a decent run, just easy on the snow cover pathways and shorter since my wife had to get to an appointment shortly after I got home. Getting excited about the marathon in a week and especially about getting someplace warm!
total time: 50:16 (Fireblades - 43 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M run this morning in warm temps (32 degrees) which made the pathway slushy and slippery, so easy was the result. Feeling really good, no pain or issues heading into taper week. Next week plan for about 35-40 miles.
Spent almost the whole day organizing and cleaning the house...taking down all the Christmas stuff and organizing the kids bedrooms while they were at a birthday party...man am I beat.
total time: 43:25 (Fireblades - 49 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5M run in the afternoon and slick and slushy roads in a stiff breeze which made it pretty cold. Just easy miles to start off taper week before PF Chang marathon. Afterwards my left foot was twingy...will watch it this week.
Total time: 37:58 (Fireblades - 54 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 1.00 | 1.00 | 7.00 |
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7M run on the TM at the gym so I could get some speed work. 1M warmup at 6:30 pace, next 6M at 5:52 base pace with some pickups thrown in...between 0.25M to 0.5M at between 5:27 and 5:00 pace. Good workout...pace felt good and manageable. Foot feeling better after a night sleep. Feeling ready for PF Chang if I can just take it easy this week (I hate taper).
Total time: 40:40 (Saucony Trigon - 139 miles)
No lunch run today due to taper and the fact that I am slightly feeling my left foot under ball and at the toes again. So, this could be a very easy week, plus ensuring that I am wearing the right shoes (dress shoes are NOT the best support). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 5.00 | 0.75 | 0.75 | 12.15 |
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7.5M on the TM at the gym again this morning for some MP work. 1M warmup at 6:50, then next 6.5M at base pace of 6:20ish with some pickups of at least 0.33M at between 5:00 and 5:40 pace. Good workout, still feeling good for Sunday. Left foot still has some feeling in it,mainly walking barefoot or in dress shoes but not is my running shoes. I will watching and take ibuprofen over the next week to keep it healthy.
total time: 45:50 (Saucony Trigon - 146 miles)
4.65M easy run around the greenbelt at lunch. Snowy and a bit slick, but not too bad a day to run. Still just taking it easy.
total time: 32:25 (Saucony T2 - 272 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
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5.35M on the TM at home early before finishing packing and readying for trip to Phoenix. Snow storm hit south of IF and I am concerned about the roads to SLC...will take it easy and give ourselves plenty of time to get to the airport for tonight's flight.
total time: 35:30 (Saucony T3 - 411 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.25 | 0.00 | 0.00 | 7.25 |
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We made it to Fountain Hills last night, met our friends at the airport and got to there place for a little evening cheer (and the kids went wild playing together). The drive to SLC yesterday wasn't too fun (especially through Ogden which was slammed with the winter storm, but SLC had nothing!).
7.25M this morning in the Arizona sun and warmth. 4M with my friend Rachel (who is running the PF Chang HM on Sunday). 3.25M at MP (5:50 -6:05ish) around the fountain in Fountain Hills. Good workout, nice running and talking with Rachel. Nice to run at the lower elevation.
Heading to the Phoenix zoo with the families then hopefully some time in the pool this afternoon. Ah, the life in warm weather....
total time: 53:40 (Saucony Stratos - 99 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.75 | 0.00 | 0.00 | 4.75 |
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Easy 4.75M run around Fountain Hills. Ran from our friends house around the fountain then up to the Fountain Hills Middle School (Exchange 24 for Del Sol Relay). Relaxed easy run in cooler temps (for AZ).
Going to hit the expo today and take the kids to the AZ Science Center right next to the expo. Getting excited (and nervous).
Ok, more nervous now...I just read that 13 Kenyans had to withdraw from PF Chang due to political strife in Kenya and couldn't make it, only 2 runners from Kenya are scheduled to run...could I make a top 10 finish??? Based on last year's times, I would be about 17th if I hit a 2:35. Don't think about it, Jeff, just run...
total time: 33:30 (Saucony Stratos - 105 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3M easy run this morning just to keep the legs fresh. Ran in a singlet and light gloves at 7:30am to mimic the start tomorrow and it was perfect at about 42 degrees.
Ran in my Tangents this morning and they felt pretty good, a little tight on the right foot but worked it out by the end of the run. Trying to decide which shoes to run in...Tangents to gain the racing weight advantage (ran the Poky marathon in them but not a marathon yet) or my Stratos which I have run every marathon in but are a bit heavier. Argh!
Take it easy today playing with the kids, doing a short hike with the families, walk with Kami, pasta dinner then early to bed. My buddy Rob is going to drive Rachel and I to the start in the morning and then bring the families down to the finish later. Ready to go!
total time: 21:17 (Saucony Tangents - 97.5 miles)
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| | Race: |
PF Chang Rock and Roll Marathon (26.2 Miles) 02:39:20, Place overall: 33, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Overall result of 2:39:20 (28th overall, 4th is age class according to early results). Final results now show 30th male.
Got up at 4:00am to get ready for the race. Hit the road by 5:30 and get to the start at about 6:15. Rachel and I head the starting corrals amidst a big crowd. Hit the porta potties, do some warmups on the side streets, ditch the clothes in the gear bag and head to the Preferred corral. Thoughts of a top 10 finish evaporate after seeing lots of fast Russian runners and half of the Hanson Brooks distance running team in the elite corral. Watch the wheelchair athletes go off, move to the start. Here we go.
1 - 5:40 Running easy, right in between two groups by myself but feel good.
2 - 5:44 More of the same, looking for someone to run with but still solo.
3- 5:49 Still solo, but the support truck is next to me and yelling encouraging words.
4 - 5:48 Hook up with another runner, but he takes off at a pace that I am not ready to run. Let him go.
5- 5:55 First 3 women catch me with their pacesetters. Run with them for about a mile. Another runner named Sean hooks up with me and we decide to run together for the rest of the race to a 2:35 goal. Nice to have the company.
6 - 5:51 Still running strong and feeling good. Take my first GU.
7 - 5:56 Still feeling good, but we decide to back it off to 6:00 to save some energy and just cruise for a few miles.
8 - 5:54 Right on 2:35 pace and feeling good.
9 - 6:00 Start of our cruise miles and feeling good still.
10 - 6:05 A bit of a hill, but still in cruise mode with Sean. Another couple of runners run with us for a while but take off as we keep to plan.
11 - 6:05 Still feeling good, just taking it easy in the middle miles.
12 - 5:51 Second GU. Push the pace back down to keep us on track.
13 - 6:03 Feeling good and just moving at an easy pace.
14 - 5:56 Right on target still.
15 - 6:07 First slower mile (sign of things to come) as my legs start to feel a bit heavy in my quads.
16 - 6:07 Still ok, but taking it easy but legs are feeling it.
17 - 6:17 Slower mile as legs are feeling the lactate build up. This mile is "up" hill and into a headwind, so we don't worry too much. Third GU to try and help with the legs and make sure no cramps come on later.
18 - 6:05 Reach the peak of the course, pass a couple of runners in this mile. Still feeling ok.
19 - 6:08 4th gel as I take a few at the Powergel stop. Feeling ok on the curves in this section.
20 - 6:11 Slowing now as my legs/quads start to feel the lactate acid building up. Slowing up Sean but he is trying to drag me along.
21 - 6:23 Tell Sean to go for it as my legs are burning and I start to feel the onset of going anaerobic. Take 5th gel pack. Sign of things to come.
22 - 6:22 Try to push the pace, but no speed left. Now looking for sub 2:40.
23 - 6:27 6th gel pack to stave off cramps as the lactate is killing my quads. Just hang on for 2:40.
24 - 6:31 Just hang on and finish now! Legs are trashed... but I can see the stadium.
25 - 6:28 Pushing to try and catch the guys who passed me and make dang sure the guy I passed at 18 does not get me back...this will not happen!
26 - 6:22 Push hard to get done fast. Crowds are picking up and this helps, as does seeing my family at 26.1 to get me the support for a kick at the end.
0.2 - 1:20 (5:41 pace) Finish with all I have left to stay under 2:40. Damn am I glad that is over.
Overall, feel pretty good with the result. I learn that I probably went out too fast considering my winter distance training (nearly none of quality) and not training for this long and flat of a race. I am used to hills and the ups and downs to give the muscle groups a bit of a rest.
Head off with family and friends to watch Rachel finish the HM (1:59, beat her stated goal by over 10 minutes!!!). Home for some lunch, time in the pool with the kids, beer and football games before dinner of Mexican food and margaritas.
Do I really have to head back to wintery Idaho on Tuesday!?!?
(Tangents - 126 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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Nice and easy 4.3M run down around the fountain just to shake out the legs. I feel really good, and running on a bit of hilly terrain was great on the legs. Plus, I had to get one last run in the Arizona sunshine before heading back to the tundra in Idaho.
total time: 32:38 (Saucony Stratos - 109 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy 3M run around the fountain early (5:00am) before getting ready to leave AZ. Not ready for the cold weather, but ready to get home.
Total time: 20:30 (estimate) (Trigon - 156 miles; extra miles to count all our walking in these shoes) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 2.00 | 0.00 | 13.00 |
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Made it home yesterday on good roads all the way from SLC to Idaho Falls. Good to be home, not ready for the 5 degree temp this morning!
8M run on the TM at the gym this morning...no residual soreness from Sunday's race left. Most of the run at 6:27-6:10 pace with some 0.25M - 0.4M pickups at 5:40 pace and one 0.5M pickup at 5:00 pace. Felt great!
total time: 50:15 (Trigons - 164 miles)
5M at lunchtime. 1.5M easy with Jeff Fogg then kicked it up to about a 6:50ish pace. Overall a good run on a clear, very crisp day on slippery trails. Legs are feeling great!
total time: 36:22 (Saucony T2 - 277 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 5.50 | 2.00 | 0.00 | 12.25 |
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7.5M run this morning on the TM at the gym. Good run with 8 0.25M pickups at between 5:00 - 5:50 pace. Rest of the run at about a 6:25 pace. Legs feel great and runs are really good.
Total time: 44:50 (Saucony Trigon - 172 miles)
4.75M at lunch on very slick and snowy path around the river. 3M with Dan S at a decent clip for the conditions, then I picked in up for a while. Met up with Dan again and we finished the last 0.25M at a 5:55 pace! Way to go Dan!
total time: 36:27 (Saucony T2 - 282 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M on the TM at the gym at an easy 6:30 pace. Roads were very slick and it was cold so I decided to go inside on my day off. Listened to "Journey's Greatest Hits" and the album just ended when I stopped. Good easy run for the TM.
total time: 1:05:00 (Saucony Trigon - 182 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
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9.2M run early this morning with Jon Allen in dark on kinda slick roads and cold temps (~15 degrees). Good easy run at a pace that we held a great conversation, nice to have the company.
Heading to Ogden later today for my buddy's 40th birthday party. May or may not get a run in tomorrow before we head back to IF.
total time: 1:09:50 (Fireblades - 65 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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5K on the TM at home after getting back from Ogden, visiting my folks to have dinner and pick up the kids and watch the game wrap-up. Kicking myself for not running this morning...nice warmer morning in Ogden but we got up later (after being up til about 1am for my buddies party) and got talking before breakfast and then we left for home.
After my run, my 8 year old son asked "How old do you have to be to run on the treadmill?" and he wanted to run a mile. So I set him up on the TM and watched him closely as he finished a full mile! Now he wants to do it every night! My runner in the making!
Total time: 19:30 (Saucony T3 - 414 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.50 | 2.50 | 0.00 | 12.00 |
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12M on the TM at the gym this morning since it was 3 degrees outside (-4 degrees with wind chill). Easy mile warmup, easy MP miles for 2M, sped up to a 6:15 base speed then threw in some 6:00 miles and about 5 pickups between 5:00 and 5:35 over the remainder of the run. Overall a good run, but hard to be on a TM that long!
Day off today for Martin Luther King, Jr. Day. Volunteer in my daugther's class this afternoon and I will buy tickets for "Spirit of the Marathon" today.
My kids both ran on the home TM again tonight...Justin did 2M and my 5 year old daugther did 0.5M! Justin is excited to run on it every night (I will ease him into it first) and he said that Ryan Hall better watch out because here he comes! Katelyn looked great and it could really benefit her fitness for her dance and gym classes.
total time: 1:14:55 (Trigon - 194 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
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7.25M on the TM at the gym this morning, averaging 6:25ish per mile. Nothing special just a good easy run.
Weather note: When I drove to the gym this morning, it was -11 degrees and when I went to work it had actually dropped to -18 degrees with the windchill at -35 degrees! Every school north of Blackfoot (at least) has closed for the day. Phoenix temp at the same time: 46 degrees! Rachel we are coming back to stay with you some more!
total time: 46:20 (Saucony Trigon - 201 miles)
4.75M on the TM at gym at lunch as it was a beautiful sunny day...only -14 degrees when we left for the gym! Uneventful except Dan had to try about 4 TM before he found one that would stay on or keep speed...dang club needs to hurry up with the renovation and equipment upgrades fast!
total time: 30:20 (Saucony T3 - 415 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 6.00 | 0.00 | 0.00 | 9.25 |
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6M on my TM at home early as I had to be at work early to head to the site. Not too motivated this morning and my legs felt heavy. TM at home is ok, but not too exciting, plus the darned fused tripped about 1M into the run and I had to wait a couple of minutes for it to reset and get going again. Will wait and see what the weather is like at lunch for a run as it is still pretty cold.
total time: 38:40 (Trigon - 207 miles)
3.25M at lunch outside in -3 degrees. Bundled up well and felt great in the nice sunny weather...nose and earlobes got a little cold but not bad. Would not want to be out any longer, though.
Total time: 22:49 (Saucony T3 - 418 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 2.00 | 0.00 | 12.00 |
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8M run on the TM at the gym this morning as it is still frigidly cold here this morning. 6:25 base pace, with some pickups of 5:30-5:50 pace for 0.5M and a 0.25M at 5:00 pace. Overall a good run on the TM, but I am getting sick of it and it is not helping promote my best form (I lean back way too much).
Justin has continued with his running...the past 2 days he ran a mile each night at about a 12 minute pace and wanted to go longer but I am keeping him short to build it up slowly. This is so cool....
total time: 49:50 (Trigon - 215 miles)
4M on the TM at the gym at lunchtime. Nice day outside but still really cold and my ear is still stinging from yesterday's run. So I didn't even bring my outside clothes and went for a very boring run at the gym. On a plus note, saw my wife heading into the gym when I was leaving so that was a nice pick-me-up!
total time: 26:10 (Saucony T3 - 422 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 6.00 | 1.00 | 0.00 | 14.80 |
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8M strong on the TM at the gym this morning. 1M warmup, then the rest at an avg. sub-6:00 with 4 0.25M 5:00 pace pickups during the run. Pace felt great and the run was good.
My son ran another mile on the TM last night and is doing great and is excited every night to run. His smile was huge when I told him he was running at 5 mph!
Went and saw "Spirit of the Marathon" last night. Overall a good documentary with a good mix of elite and regular marathoners mixed in. Interesting to see the how the different training programs work across the country...amazed by the organization of the Chicago area runners association group runs. I am much more like the Lori gal in doing most my stuff solo, but enjoy the company when I get it!
total time: 47:35 (Trigon - 223 miles)
6.8M easy run at lunch time around the greeenbelt. Heat wave today as the temp during my run reached 22 degrees, sunny and no wind! Uneventful run after a good tempo run this morning. My right achilles was a bit twingy, but the more I ran the better it felt.
total time: 50:00 (Saucony T2 - 289 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14M easy in the early afternnon after the temperature warmed up to about 27 degrees. Just easy pace (7:10) as I just couldn't get my legs to really go any faster today. Nice to have a bit of warmth again.
My son Justin ran a mile again this morning for a total of 8M for the week and he is showing no signs of wanting to quit. Shoot for 12 miles next week.
As a way to get some cultural understanding for our kids, we visited the open house at the Rexburg LDS temple today. Nice place.
total time: 1:40:00 (Trigon - 237 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7M easy early this morning on the Sunnyside path in 10 degrees. Nothing special, just slow and easy on a mix of slick and dry surfaces.
total time: 52:06 (Fireblades - 72 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 3.00 | 2.50 | 0.50 | 12.65 |
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7.5M on the TM at the gym. 2M easy (6:45, 6:30), 1M at 5:45, then fartleks the rest of the way with pickups between .25-.75M and pace between 5:00-5:35. Good run overall though it was hard to get up this morning, my motivation for the first 2M was low and my lower back was a bit stiff.
Total time: 45:40 (Trigon - 244 miles)
5.15M at lunch in the very windy and pretty slick conditions. The temp wasn't too bad, but the wind was howling steady at about 20mph and gusts to 40mph. I did 5 loops around the 1M Freeman Park pathway. Splits: 1-7:11, 2-6:55, 3-6:55, 4-6:49, 5-6:49, 0.15-1:00. Pretty good run actually, when I would start getting a bit cold due to the wind, I would turn and have it at my back and warm up.
The weather here, mostly wind, is causing this entire part of the state to close down. The entire INL in the desert closed down and they had to evacuate the workers via a caravan behind a state snowplow!
total time: 35:40 (Saucony T2 - 294 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 1.00 | 0.00 | 13.00 |
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7M run on the TM at the gym this morning. First 2M slower trying to wake up, then a 5:45 paced mile and the remaining 4M with fartlek style run with pickups between 5:00-5:52 pace and between 0.25 - 0.75M. Overall a good run.
My wife is not feeling well today so I am home with my daughter this morning and will try to get a lunchtime run in (either outside or on the home TM) if possible.
total time: 43:05 (Trigon - 251 miles)
Easy 6M on the TM at home after taking my daughter to school. My wife is still feeling crappy and is sleeping pretty hard and the weather outside is windy and snowy. So I just hit the TM while waiting to make her some lunch.
total time: 40:40 (Trigon - 257 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.35 | 3.00 | 2.00 | 0.00 | 7.35 |
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7.35M on the TM at the gym again this morning. Taking me about 2M to get into the run...my right hip has been a little tender the last couple of days upon waking up, but after 2M it feels better. Also, my right shoulder has been very stiff/sore!?!? After the warmup, the rest of the miles were at a base pace of 6:15 with 5:00-5:45 pickups between 0.25-0.5M for about half of each mile. Becoming my standard morning run on the TM.
Total time: 44:30 (Trigon - 265 miles)
No run at lunch today as we are at the site and the air temp is -1, wind chill is -12 degrees. Dan and I ran in this last week and it was not fun. So, just enjoy our lunch inside today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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6M on the TM at home this morning as Kami had to be to work by 5:30am. Just nice and easy at about a 6:30 pace. Dang TM kept tripping its breaker (twice) so I had to wait a couple of times for it to reset, but overall a decent morning run. I will try to get outside today at lunch for a run as well.
total time: 38:50 (Trigon - 271 miles)
5M at lunchtime around the greenbelt on a pathway that was slick as snot! Got back to my building just as the snow started to fall. Slow easy run in warmer but wind conditions.
Total time: 35:15 (Saucony T2 - 299 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M on the TM at home this morning. Got up early when my wife got up to get ready for work and finished off the full 10M as I watched a movie. Ok run, for the home TM.
total time: 1:04:15 (Trigon - 281 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 2.10 | 1.00 | 13.10 |
| 13M on the TM at the gym this morning as it was snowing pretty good outside on top of lots of ice buildup over the past couple of days...man am I tired of this winter! Overall a great run at an overall avg. sub-6:00 pace. 2M easy, then started bumping up the speed with a base pace of 6:07 and pickups in the 5:45 to 5:00 pace. A couple of miles at 5:42 pace. Felt great and would have probably gone a bit longer but the pressure was building at the gym to let others run as well. Andrea McDowell was training next to me (running Ogden) and was trying to get in her 17 miler, so I thought I would get off the TM.
Followed up by little over an hour in the pool playing with my kids and 45 minutes at home shoveling snow. Good workout day.
total time: 1:18:00 (Trigon - 294 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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9M on the TM at home early this morning watching "Eraser" on TV. Was going to go outside but again it was somewhat windy with a fresh dusting of snow over the icy surfaces, so I didn't want to risk it (plus I was not motivated for the cold). I may try to go outside after church and before heading to the neighbors for the Super Bowl.
total time: 59:35 (Trigon - 303 miles)
4.1M outside in the late morning. 32 degrees, no wind but snowy and slick on the pathway with about 2 inches of fresh snow over the slick base of ice and snow. Just easy to get some more mileage in, to get outside for fresh air and to work up an appetite for tonight at the neighbors.
total time: 31:51 (Fireblades - 76 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 4.00 | 0.50 | 0.50 | 13.10 |
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7M on the TM at the gym this morning. 2M easy, then fartleks the rest of the way with a base pace of 6:05, pickups between 5:00-5:45 pace. Overall an ok run. Had a bit of a hip twing about 0.5M into the run, but it went away quickly. Got home and had to shovel about 2-3 inches of snow off the driveway.
What a game last night...how Eli got out of that sack and then for Tyree to make such a fantastic catch. The Giants put the hurt on the Patriots.
total time: 43:30 (Saucony Trigon - 310 miles)
6.1M at lunchtime around the greenbelt. The city had plowed the pathway which was really nice, but is was still snowcovered and a bit slick at the temperature is warming up (32 degrees) with a pretty good wind from the south. But, it was gloriously sunny and bright! Good easy paced run.
total time: 43:47 (Saucony T2 - 305 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 2.00 | 3.00 | 1.00 | 13.30 |
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8M on the TM at the gym doing my now standard morning run there...a couple of easy miles, followed by MP base miles (6:10ish pace) with some 5:00 to 5:45 pickups of varying length (.25M - 0.75M). Overall a good run. Windy and cold outside and am getting too tired of the cold to want to try and wake up in wind 10 degree weather. I will try to get outside at lunch.
total time: 48:35 (Trigon - 318 miles)
5.3M at lunch time around the river pathway with Dan S at the start. It was pretty slick out, so I wore my Ice Joggers at they worked pretty good. Nice easy pace on a cold gray day, but it was nice to get fresh air.
total time: 39:09 (Saucony T2 - 310 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 3.00 | 3.00 | 0.50 | 14.80 |
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8.5M at the gym this morning following my standard morning run format mostly. 1.5M slow (6:30), then 1.25M at 5:45, ~2M at 6:15 base pace with 5:27-5:42 pickups, mile 6 at 5:35 pace, mile 7 at 5:50 pace, then 1.5M at a 6:15 base pace with 0.25M pickup at 5:00, and some 5:30 pickups (0.5M).
Overall a good morning run that had to be done inside as when I got up we had 4 inches of new snow on the ground and it was 9 degrees. By the time I got home, antoher 2 inches had fallen when I started to shovel the drive. My wife took off to hit the gym and came back less than 5 minutes later after watching several cars do 360's on the roads! So she is doing the shoveling (and continuing to try and keep up with the snow) to augment her workouts today. Supposed to head the site today...no way! To top it off, another storm is supposed to roll in tonight and tomorrow and drop several more inches of snow!
total time: 50:50 (Trigons - 327 miles)
6.3M around the river at lunchtime with Dan S. Slow run with some of the run through deeper snow (even though the pathway was plowed) including some "bounding" over snow piles. Timed the run perfectly, the snow had stopped, beautiful sunny sky with just a light breeze until the end when the wind started to kick up. After showering and changing, walked back to the truck and the sky was cloudy and it was windy and cold.
total time: 52:15 (Saucony T2 - 316 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 2.00 | 1.00 | 12.00 |
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Standard 8M run on the gym TM again this morning...following same pattern as the rest of the week for an avg. pace of 5:59 for the run. My lower back is a little stiff this morning, but it feels better when I am running than when I am just sitting around. I will stretch a lot during the day today.
total time: 47:50 (Trigon - 335 miles)
4M easy on the TM at the gym on my lunch break as it is blizzard outside with 30 mph winds! Kind of a crappy run as my intestines really started acting up at about 2M and they haven't settled down yet.
total time: 26:00 (Saucony T3 - 426 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 2.00 | 0.00 | 12.00 |
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7M on the TM at the gym in standard format (easy miles, 6:15 base with pickups for remainder). Right hip a bit twingy at start but went away immediately and I felt better as I ran. Overall a decent TM run (again, dang crappy weather).
total time: 42:50 (Trigon - 342 miles)
Very crappy 5M around the river at lunch today. Clear, sunny day with 30mph winds out of the west so I always buffetted by them (and blowing snow a lot of the time). Worse than that, my gut started acting up again about 2.5M in and I barely made it back to the office/locker room in time. Man my insides have been in turmoil the last couple of days.
total time: 37:14 (Saucony T2 - 321 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 1.00 | 1.00 | 15.00 |
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15M at the gym this morning as the wind outside was still whipping around at about 25 mph and I just didn't want to deal with that and the slick roads/paths. Overall a really good run at an avg. 6:10 pace. Easy couple of miles, then mostly MP pace with some pickups at 5:45 - 5:00 thrown in. Got the mileage in and feel really good afterwards (lower back was a bit still but after some stretching and ibuprofen it feels great). Mileage high for me!
total time: 1:32:30 (Trigon - 357 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
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Easy 4M run outside this morning in nice weather...warmer (30 degrees), no wind. The pathway was a bit slushy at places and even some dry. Nice easy run with about 1M at MP.
After church, took the kids for about 3 hours of sledding in beautiful weather...no wind, sunshine, almost 40 degrees! Great afternoon.
total time: 28:30 (Fireblades - 80 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 3.00 | 0.50 | 14.50 |
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Standard run this morning at the gym on the TM...8.5M following similar pattern as my other runs except I did 1.5M straight at a 5:40 pace from 2-3.5M followed by pickups for the remainder of the run.
total time: 50:50 (Trigon - 365 miles)
6M at lunchtime around the river greenbelt on a beautifully sunny day. The path is still very inconsistent...mostly slushy with some icy spots and a few dry spots. Pace was easy and controlled with some increased pace sections on the dry areas. Overall a good run.
total time: 41:10 (Saucony T2 - 327 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 3.00 | 3.00 | 1.00 | 14.40 |
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8M on the TM at the gym in the same standard format at a overall good clip this morning (gym opened a bit late so I had to hustle to get my mileage in before heading back home). Nothing particular to report. Could have gone outside as the wind was light and the temp was warm (30 degrees) but just wasn't prepared/awake enough to get layered up a bit and to tackle the slick streets in the 4:30am dark.
total time: 47:30 (Trigon - 373 miles)
6.4M around the river pathway at lunch...nice warm day, pathway still very inconsistent (slush, dry, ice) combination that made it hard to keep any consistent speed. So, overall just nice and easy.
total time: 44:00 (Saucony T2 - 333 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7M outside this morning in 14 degrees with no wind. Ran down Sunnyside road (no traffic at 4am) on dry pavement so footing was great. Tired this morning as I just couldn't get to sleep last night, so only about 5 hours of sleep and I had to run early as we are at the Site this morning. Likely this is my only run for today due to work and family schedule issues.
total time: 48:45 (Fireblades - 87 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.10 | 4.00 | 0.00 | 14.10 |
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8.1M on the TM at the gym, just didn't feel like dealing with the cold north wind this morning. Pretty standard gym run, except more threshold miles. Miles 3 and 4 at 5:35 pace, then pickups for rest of run. Feel like I am coming down with a cold (as is everyone in my office area), so this was a good run considering how foggy my head is, luckily it is not in my chest.
total time: 48:00 (Trigon - 381 miles)
6M at lunchtime around the greenbelt pathway on a glorious day...fairly warm (27 degrees), sunshine, cold light wind out of the north, pathway getting clearer. Overall a good run at and avg. 6:39 pace, but faster on much of the non-icy parts (6:00-6:30ish range).
total time: 40:54 (Saucony T2 - 339 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 3.25 | 0.00 | 0.00 | 10.00 |
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10M early this morning, a combination of 6.75M outside in 15 degrees and 3.25M on the TM at home after my wife left for work. Nothing special to report except my TM needs some maintenance work as the fuse keeps tripping (and frustrating the crap out of me!).
total time: 1:09:35 (Fireblades - 94 miles; Saucony T3 - 429 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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9M outside this afternoon in decent weather and clearing pathway. Weather reported earlier that it was supposed to get sunny and near 40...nope, cloudy and only 27 degrees. Only feeling about 70% (just can't seem to shake this cold) so took it mostly easy, but did get up to MP (6:20ish) pace for a couple of the miles with clear roads. Almost didn't get out, but feel better after the run.
total time: 1:01:16 (Fireblades - 103 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
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10M outside this morning before church in cloudy and cool (21 degrees) weather, but no wind. I am getting so tired of the cold, making it hard to get warmed up and to get up to speed. I can only seem to do easy or slow MP outside in this chilly weather right now. Just want some warmth!
total time: 1:09:40 (Trigon - 391 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 3.00 | 1.00 | 13.00 |
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13M on the TM at the gym this morning, I just couldn't motivate myself to get outside in 17 degree weather. Standard format, but felt good and decided to go longer as I have today off. Hit the 10M mark at 59:40 then took the last 3M easy (6:25ish avg. pace) to cool down.
total time: 1:18:45 (Trigon - 404 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 4.00 | 1.00 | 0.00 | 12.75 |
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Standard 8M at the gym this morning (5 degrees outside, no way) with warmup miles, fartleks, then a cool down mile. Ran in new Brooks Adrenaline 7's this morning to try them out (bought them yesterday on sale) to see if I like them for trainers or if I will return them...jury is still out. Not bad, but don't seem as comfortable as the Trigon Ride's.
total time: 48:56 (Adrenaline 7 - 8 miles)
4.75M at lunch on a clear and cold day. Pathway is about 50/50 very slick/icy and dry. Hard to get any real tempo or momentum going, so I just took it easy.
total time: 33:44 (Saucony T2 - 343 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 3.00 | 0.00 | 12.00 |
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Standard 8M on the TM at the gym. Started off easy, speed up to MP for base mileage, threw in a few pickups. Also, ran two separate miles at 5:20-5:30 pace and finished off last .25M with a 5:00 paced kick. Overall a good early morning run.
total time: 47:20 (Trigon - 412 miles)
4M at lunch in the clear but very cold weather in the desert. Started off very cold and almost turned around at 1M, but started to warm up and get into a groove for a bit and finished off an easy run.
total time: 26:45 (Saucony T3 - 433 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 5.00 | 0.00 | 0.00 | 12.35 |
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7M on the gym TM this morning. 2M easy, then 5M at a steady 6:18 pace just to have an easier run this morning rather than harder speed work. Will try to get out at lunch today as well.
total time: 44:20 (Trigon - 419 miles)
5.35M around the river pathway at lunch on a clear, cold and slick day. Almost went down about 3 times and did take a slight spill once. Just an easy run today.
total time: 36:30 (Saucony T2 - 344 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 6.00 | 0.00 | 0.00 | 13.40 |
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8M on the TM at the gym, same format as yesterday. 2M easier pace (6:30) then the remainder at MP (6:18 - 5:50 pace). Had a hard time getting motivated and started today, lower back bit stiff but loosened up during the run and I ended up going 1M longer than planned when I started.
total time: 50:00 (Trigon - 427 miles)
5.4M run around the river at lunch in warmer weather, but the pathway is still a mix of dry and very slick. Overall a good run to end the work week.
total time: 36:40 (Saucony T3 - 439 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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11M run around the river pathway after dropping my son off at a science discovery class and while my wife and daughter had a "date" at a movie. Overall a miserable run...sloppy/slushy and slick pathway, a bit windy which it feel a lot colder than 32 degrees. My feet and shoes were absolutely soaked by the time I finished. I never did get into the groove of this run, so ended it about 3-4 miles short of my starting goal.
total time: 1:19:07 (Trigon - 438 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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5.25M early this morning in the warmer weather (32 degrees) but a good snow coming down in big flakes. Luckily not much wind. I am surprising tight after yesterday's crappy run, so this is just an easy run before getting ready for church. The rest of the day is booked with church, swimming with the kids, working on taxes, cleaning the house, and having my folks over for dinner.
Getting very excited to get out of here and heading to warmer AZ for the Del Sol relay and the fun with the Blog guys at the race.
total time: 38:23 (Fireblades 108 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 5.00 | 1.00 | 0.00 | 13.65 |
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Standard 8M on the TM at the gym this morning. Overall felt great, even running about 3M at a 5:45ish pace. Getting ready for the relay this weekend.
total time: 48:05 (Trigon - 447 miles)
5.65M around the river greenbelt on a fairly miserable morning with a freezing rain/mist. My sunglasses would be completely covered with ice and would make it hard to see the somewhat slick path. But I got 'er done.
total time: 39:00 (Saucony T2 - 350 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 5.00 | 0.00 | 0.00 | 12.35 |
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7M on the TM at the gym again this morning (icy and slick outside this morning). 2M warmup at 6:30ish pace, then the remaining 5M at MP (~6:05). Feeling good, no issues to speak of...excited to head out tomorrow for the relay!
total time: 43:40 (Trigon - 454 miles)
5.35M at lunchtime around the river pathway on a warmer but still overcast day. First 3M with Dan S, then I picked it up to about a 6:35 for remainder of the run. Feeling good, just nice and easy for this run.
total time: 37:30 (Saucony T3 - 444 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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8M outside this morning along Sunnyside Road. Started off with easy warmup (7:30ish pace) for the first 2M, then bumped it up to a slow MP (6:30ish) for the next 5M, then 1M cooldown at about 6:45ish. Lower back was stiff this morning and when I pushed the pace up, my left hamstring got really tight so I didn't push too hard and will instead save it for the relay this weekend. Lots of stretching today, then I leave for Provo this afternoon.
total time: 54:14 (Trigon - 462 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1M in Orem with Ted, Steve, Kory and Josse. Nice hilly workout at an easy pace. Heading out for Phoenix in a little while and will likely drop by the St. George Running Center on the way. Look out Del Sol, here we come. total time: 48 and change (Tangents - 132 miles)
| |
| | Race: |
Del Sol Relay Day 1 (182 Miles) 17:04:37, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 7.62 | 0.00 | 12.62 |
|
In downtown Phoenix, we wake up about 8am after staying up late to adjust our bodies to the test ahead. Steve, Walter, Kory and I went out for a shake out run of about 4M (with 3 striders thrown in). We then head to James and Lybi's to grab food and Sasha and make the 2 hour drive to Wickenburg to meet up with the rest of the team at the start.
total time: 26:30 (Tangents - 136 miles)
Man this is getting exciting now with the whole team together. We chat, decorate the vans and get ready for the start. Once Dave heads out, we fly out to exchange 6 to await our turn. As James hands off to Adam, we have about a 4 minute lead on second place and hear that they are confident that they will catch us as their 2 fastest runners are in the second van. The pressure is on as everyone in the first van blew away their estimated times and we had no intention of letting the team down.
After the first four legs of our van, I take the hand off from Sasha around 11:15pm in complete dark. This is the strangest and best running conditions that I have ever run in as you had no reference point, so you just ran hard and kept it up and only really knew what you were doing we the splits rang out on the GPS. This 7.6M leg was amazing..rolling hills in the darkness. I hit great splits and came in at 41:55, for a 5:30 avg. pace. This run alone gave me a race PR in the 5K (16:50) and the 10K (34:10). Splits were 5:15, 5:36, 5:28, 5:15, 5:30, 5:54, 5:44 and the last 0.62 in 5:11 pace. On this leg I pass 7 runners. During Steve's run, I talk to a gal who just finish my leg at 7:00 and she asks if I was the guy who flew past her, when I respond yes, she jokingly says "I hate you!".
This is the most intense athletic experience I have every had...pure adrenaline and rush to support the team in extreme conditions (sleep wise at least). What a fantastic experience.
At the end of our vans second leg, we have open the lead to 7:30. Way to go van 2!
Warm up and cool down for an additional mile or so. Off the next major exchange point for some sleep, if possible.
total time: 41:55 (Tangents - 148 miles) | |
| | Race: |
Del Sol Relay Day 2 (182 Miles) 17:04:37, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.87 | 0.00 | 8.87 |
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After catching a little bit of sleep on the ground in a couple of sleeping bags with Ted and Adam, we wake up about 3am and start getting ready for our next leg. James comes flying in and Adam is off and we are on our way. This whole rotation is mostly short legs (4 or less) except Steve so it should go fast.
At about 5am, we are getting ready for the handoff. A women's team from North Dakota is there waiting as well and they ask when we started. We told them 6pm and the laugh that we started 9 hours behind them and are already passing them!
So, I get the hand off for my uphill 2.75M leg. Man it is hard to get going, but again the adrenaline just takes hold and you go as fast as you can. As this is short, I just put my head down and go, but the hill is worse than I thought. Splits were: 5:45, 5:44, 5:19 pace for last 0.75 for an avg. 5:35 pace.
total time: 15:24
We head to the Saguaro Lake campground for some more rest after Steve's leg. Ted, Adam and I again lay out the sleeping bags, this time on hard concrete. Ted gives up before even starting and Adam and I lay down. I manage to somehow fall asleep and get about 2 hours of hard sleep (Adam is amazed that I could even drift off). We awake to sunshine and start getting ready for our last leg, expecting to be way ahead but still wanting to pour it on. Adam gets the hand off from James and we are away.
I get the hand off from Sasha for the second to last leg and head out for a flat 4.12M leg. The team heads out to scout the course and get Steve to the start of his leg. As I am running along, a guy pulls up with a video phone and asks me "So this is what first place looks like, how do you feel?" I yell and scream for the team, then he asks "So, how fast are you running right now?" I look at my GPS and yell out "5:14 pace!". He hollers and takes off (I still don't know who he was). As I past 1M, I see a dog wandering in the road ahead, I stop to pick up a hefty rock and keep on running towards the dog, cross the road and am ready to let the rock fly if the dog moves. Luckily he is more wary of me and leaves me alone. So, I keep powering on. As I approach mile 3, it is a major intersection and Ted heads out into traffic to clear me a path and the all the cars stop for us! I turn the corner at 4M and hammer it with my loud dog-bark breathing to kick to the finish. Splits are: 5:27,5:41, 5:43, 5: 40 and last .12M in 5:18 pace. Steve is off. About .5M warmup and 0.5M cool down scouting the course for Steve and running into the finish with the team.
total time: 23:07 (Tangents - 154 miles)
Running with this team was awesome and inspiring. They all pushed me beyond what I thought I could do as I beat all of my estimated finish times. They are all great guys who I am glad I got a chance to know better. Thanks to James and Lybi for their hospitality and support (James you are da man! for driving). Thanks to Steve H and Sasha for putting this racing team together and to Ted for captaining the team. An experience I will never forget!
Only real downside...The awards ceremony at the end was a total joke. We got to the finish before anyone was their (they weren't even done setting up for the event) and they totally messed up all the awards for every category, so we received our dinky little first place batons with nearly no one in attendance. Google, the third place team, got a new treadmill from Nordictrack for winning the "corporate" event...what a joke. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ugh, a 15 hour drive home to IF from Phoenix. Thanks Ted for the use of your van, and to Walter, Kory, Ted and Steve for the awesome companionship on the ride. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M easy this morning in 20 degrees down Sunnyside and back as a recovery run from the weekend. Feeling really good, just did not want to push it (plus it is freaking cold again!).
total time: 1:10:18 (Saucony Stratos - 119 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 4.00 | 2.00 | 0.00 | 13.10 |
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8M on the TM at the gym again this morning in mostly standard format. I did throw in a 5:24 mile at 4M, then several pickups through the remainder of the run. A little tight in the hammy's and groin, but overall feeling good.
total time: 48:30 (Saucony Stratos - 127 miles)
5.1M with Dan S. around the river on a cool, windy day. Nice and easy paced as my groin muscles are a bit tight. Fun to run with company again and we got going up to a 7:14 for the fourth mile, way to go Dan!
total time: 37:37 (Saucony T2 - 355 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.10 | 0.00 | 0.00 | 11.10 |
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6M on the TM at the gym this morning. Had to cut it short to get to work early today. Overall a good run, groin tightness is going down significantly.
total time: 38:04 (Saucony Stratos - 133 miles)
5.1M outside in 35 degrees, wore shorts, long sleeve and a fleece vest! Good run, 3 easy miles between 6:50 and 6:30, and 2 MP miles (6:18, 6:22). Felt really easy. Ran after I dropped off my son at his tennis lessons and instead of sittng there, decided to get in a shorter run. My wife thought I should have stayed the whole time to watch.
total time: 33:13 (Trigon - 467 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 6.00 | 1.00 | 1.00 | 12.75 |
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Pretty standard 8M on the TM at the gym this morning, start easy, ramp it up, hit some pickups and a short cool down. Hit a 5:00 pace for 0.75M from 5-6M, so that was really good. Ran to blow off some steam this morning.
total time: 48:08 (Trigon - 475 miles)
4.75M around the greenbelt on a sunny but cool day (25 degrees with a nothernly wind). Nothing special, pace at 6:35 avg (1M at MP - 6:20). Short due to a late start.
total time: 31:07 (Saucony T2 - 360 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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7M easy on the TM at the gym this morning. It was 7 degrees outside and I just did not feel up for battling that temp. 1M warmup at 6:35ish, 1M at 6:25, then 5M at 6:17 pace. Hamstrings a little tight this morning and I needed to just get in some easy miles.
total time: 44:50 (Trigon - 482 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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15.5M easy today with Dan S. on a fairly nice day, a bit warmer with no wind. Paced Dan for a good MP for his training run and just an easy recovery run for me to get some aerobic mileage in for preparation for next week's Shamrock marathon. Overall a really good run, running with company especially on a longer run is much better than solo.
total time: 2:02:00 (Trigon - 497 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12M run outside on a nice day...51 degrees with a little wind and some sun. 2M to Community Park where I met up with Deborah N, Jeff C, and Tim Roney for an easy 10M at about a 8:00 pace with the group. Nice easy run to go with yesterday's 15.5 miler, now all shorter stuff this week with a few speed workouts to be ready for the 2:45 women's OTQ gig at the Shamrock marathon.
total time: 1:32:08 (Saucony T3 - 456 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 4.50 | 1.00 | 0.00 | 10.75 |
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6M on the TM at the gym this morning in my standard format (easy, MP with pickups). Starting taper for Shamrock though I may throw in a short easy run at lunch today. Feeling pretty good, but want to be really fresh for Sunday so mileage this week will be low (~40 miles). I think I will retire my Trigons after this morning's run, the wear on the outsole indicates it is time.
total time: 36:15 (Trigon - 503 miles)
4.75M progression run at lunch. First 2.3M wit Jeff Fogg at a good pace (8:08, 7:36) then he went longer as I turned back around the Broadway Bridge then I picked it up a little. Next 2M a bit faster (7:14, 6:55) then punch it up a bit during the last 0.75M to MP. Felt really good to be outside on a beautiful day!
total time: 34:50 (Saucony T2 - 365 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5M easy run outside along Sunnyside this morning. Several things motivated me to run outside this morning: 1) Need outside running, not TM training; 2) warmer temp and no wind and weather is supposed to get worse today; 3) Slower easy run planned; 4) Late getting up so I didn't want to rush to the gym.
Overall a good run, a little twing in left ankle but went away. Still hard to get muscles warmed up in 20 degrees.
total time: 47:15 (Trigon - 509 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.75 | 0.00 | 0.00 | 4.75 |
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4.75M very early this morning as I had to be at work by 6:00am to head out to the desert. Easy progression run from a 7:44 pace to a 6:35 pace with about 0.75M at around my MP for this weekend (6:18). Felt pretty good and the weather was great (30 degrees, no wind), but I almost did not get up as I was dead tired last night and thought about skipping the run for an extra hour of sleep, but alas I awoke at just before 4am and could not get back to sleep. Taper continues so no lunch run today.
total time: 33:57 (Trigon - 514 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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TAPER MADNESS!! Got to resist the urge for more mileage!! Getting a bit nervous for Sunday, but that is normal taper mind tricks going on.
Nice and easy 6M this morning outside along Sunnyside. Nice morning, 22 degrees, no wind. As I head out to work, I find...it is SNOWING!! When will this end?
Leave for Virginia Beach tomorrow, so no more running until Saturday morning, easy 3M or so. Maybe hook up with Jeremy (on the blog) for a run along the boardwalk.
Total time: 44:58 (Trigon - 521 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Travel day to Virginia Beach and what a day it was. Got up early and got the IF airport no problem. Only about a 30 minute layover in SLC. After take off, we are cruising along and I notice my ears keep popping, then the pilot comes on the PA and says we are making an emergency landing in Denver as the cabin is losing pressurization and says that when we land the City of Denver has activated the fire department and fire trucks will escort us to the gate, but don't worry everything is ok. Now, I have a 45 minute layover in Cincinnati...no chance of making that.
We land in Denver, get off the plane and the maintenance crew starts working on the plane with a need to get it fixed so they can clear that gate. Of course, I am in the back of the plane and by the time I get out the line and the gate is huge. But I get to the agent and she is able to book me on the last flight to Norfolk out of Cincy, but still not sure if I can make it there. The agent says the Cincy flight that leaves Denver from the next gate at 2:20 is full, so don't even try and this flight should be back in the air by then.
About 2:00pm, plane still not fixed so I head next door and ask if I can get on standby, this agent says "sure!". About 2:10, they call my name for the flight! At the same time, our original flight indicates that they have fixed the problem and they should be underway by around 2:30. I opt for the sure thing, but I can see my bag out on the tarmack awaiting to be reloaded on my original plane and there is no way to get it on my new flight.
So, I get to Cincy and my connection is about 25 minutes. I sprint through the airport and make my flight (I was on standby but got a seat!). I watch for my bag, hoping that it makes it too. Upon landing in Norfolk, of course my bag does not make it and should be delivered Saturday afternoon (earliest flight arrives around 11am). I get to my hotel after 10pm but am here! So, I did pack my running gear for the marathon, but not much else!
I get ahold of Jeremy (from the blog) and we are going to try and hook up for a short run later Saturday morning in beautfiul weather. I will hit the expo real quick before that and probably again after the run. Tonight I attend the elite marthoners dinner (for the women's OTQ race). But, tonight a major storm is supposed to roll through with pouring rain, thundershowers and high winds and last until the early morning hours...nice weather for a marathon!
Auspicious start to this adventure. More to come. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3M easy with Jeremy on warm and windy day along the boardwalk on VA Beach. Nice to run with someone. Met his lovely wife Rachel and friends Chuck and Jill who had just finished the 8K race.
Went to the expo and checked in, met a few of the ladies I will be pacing. Rick and Steve were very gracious to arrange for a room for me on the boardwalk so I don't have to drive 10 miles down to the start. Weather tomorrow is still looking rough, but hopefully the course will help with wind breaks where we head into it and have the wind at our backs from 16 miles on.
My bag has arrived in Norfolk, just not to me yet. I will hang in the HGI for a while see if it shows up before I head back off to the expo to see where I will be staying and to hit the dinner tonight (maybe lounge by the beach).
At the marathoners dinner, met a lot of the elite women and got to know each other a little and talk race strategy. Also, the Hanson-Brooks Distance Project team was there for the HM and I talked with them for a while and got a picture with the team! I also met and talked with John Piggott (a great runner from VA) who is a very nice guy (sponsored by marathonguide.com).
total time: 25:40ish (Tangents - 157 miles) | |
| | Race: |
Shamrock Sportsfest Marathon (26.2 Miles) 02:48:56, Place overall: 18, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 26.20 | 0.00 | 0.00 | 27.70 |
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Well, my first pacing gig is over...and I wasn't able to pull any of the women through to the trials. Here is the story...
Weather last night was horrible with tornado warnings all over and massive wind and rain. When I woke up at 5am, it was still raining a bit but the wind was pushing 20-25mph steady out of the NNW. Showered, ate something, drank coffee then Gatorade, watched the runners for the HM make their way to the 7am start then headed down to the course. Met up with Aimee and Claire to warmup and check the weather...windy which made the 46 degrees really cold.
Lined up at the start and saw Katie (Danner) Aldridge from the Blog going for the OT! We had all dressed in singlets as it seemed to be warming up, no rain and some glimpses of the sun.
Gun fires and we are off. Now my charge was to try and run fairly steady for a 2:45 -2:47 finish, which meant between 6:18-6:22 pace. With the wind factored in, I knew we would need to use the wind at our backs to run some quicker but even effort miles to make up for the effects of the headwind. Miles 1-5 wind was mostly at our backs, 6-16...HEAD ON plus mile 6-7 had the only uphill (over an overpass). Miles 16-19 still into the wind but somewhat protected, miles 20-22 crosswind, 23-26.2 wind at our backs. So I wanted to go a little faster, say 6:15ish at first, allow for the wind to slow us up for the next stretch. Miles 1-6 went pretty much according to plan with couple of quicker miles but right on target. However, by 5M my GPS was already measuring the course 0.15M long. I was trying to keep steady, but the gals were kinda all over except for Jessica, Claire and the twins, Katie Danner and a couple I never met, so we did not have a consistent pack. Mile 8-11 was a really #$% as we hit the boardwalk with the wind head on. I jumped to the front to take the wind and push a little back onto the OTQ pace and quickly started losing some of the gals By 13M it was pretty much Jessica, me, Alan from NY who was helping out and another guy. I asked Alan to take Jessica while I tried to get the remains of the pack back up with us. By 16M, Jessica and Alan were up by about 25 seconds and I was trying to pull Claire along in second (no one else in sight at the time). Claire was struggling, running low on fuel through 20M. At around 21M, notice third place women (Karissa) coming up fast and notice that Jessica had dropped Alan. So I put on the burners to catch her by 23M and try to pace her back down to see if we could get the 2:47. She was running well, but everytime I tried to push back to OTQ required pace, she could only hold a 6:27 (which is what she was holding from about 16M on until I caught her). We turned onto the boardwalk, saw the finish and saw 2:47 click over. I burned ahead a little so Jessica could have the glory shot of 1st place by herself and she clicked in at 2:49 and change. The rest of the women started rolling in, with the top 15 or so breaking 3:00.
So, I was kind of a failure in my pacing gig. If I would have held the 2:45, I would have dropped everyone so I held back to try and help the ones that I could. By 16M, it was down to place, not OTQ so I tried to help 2nd along for a while but feel I let Jessica down if I would have been there to push her a bit more.
I forgot how much sea level makes a difference! Never even breathed hard once, even when I ran my sub 6:00 pace at 22-23M. If I had been running for me, I think I could have beat the 2:35 guy, which could have put me about 6th. Oh well, maybe next year.
On that note, this could be a good men's OTQ for the FRB, but the weather can be vary unpredictable and could be a dream killer (as it was for these women).
Splits:
1-6:32
2-6:13
3-6:04 (a downhill helped here)
4-6:13
5-6:15
6-6:19
7-6:10
8-6:27 (first mile into the wind on the boardwalk)
9-6:19
10-6:29
11-6:17
12-6:28 (starting to slow for the pack)
13-6:17
14-6:41 (stop to wait for the pack to catch up)
15-6:39 (pack struggling, only Claire hangs on)
16-6:35 (trying to coax Claire thru the next few miles)
17-6:32
18-6:34
19-6:35
20-6:50 (a bit of uphill and a nasty crosswind)
21-6:20 (see 3rd coming on, start to chase down Jessica)
22-5:51 (in pursuit of Jessica)
23-5:55
24-6:27 (pushing Jessica, but could not get her any faster)
25-6:27
26-6:27
0.2-~3:00 (put I have the last stretch at more like 0.5M)
So, overall I enjoyed it but wish I could have helped the women to OTQ...any of them. Kind of bittersweet. The gals and assistant elite program Director all said I did all that I could do to help, but...All the women racers were very nice and I want to thank them all for the opportunity and trust they put in me to help them out. I don't remember all their names, but it was great meeting Allison, Brandy, Aimee, Jessica, Claire, Katie and Katie, Jennifer, Karissa and Bev (who has run all 6 OT to date but did not make it today for this next one) and the others that names escape me at this late hour.
Now, off to DC for a week of training in a really swank hotel in Foggy Bottom.
(Tangents - 185 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 21.20 | 0.00 | 0.00 | 26.20 |
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5M easy on the TM at the gym in the hotel...a vision of the future for my hometown gym. TM had a TV screen right on the machine, a built in fan, easy to use controls and a wide fast deck. Miles felt great, not pain or issues but still took it short to easy back into the week after yeterday's run. Probably will try to go outside this afternoon after the class for a short run then go out for St. Patty's day.
total time: 34:00 (Stratos - 138 miles)
6M after my training class today along the Potomac River down to the Lincoln Memorial and up to the WWII memorial. Spent a little time observing the WWII memorial (not here the last time I was down here) then returned to the hotel via Georgeown. I am feeling REALLY good. As I was running down the path, I had to do a u-turn at a construction site and ended up getting behind a guy who was running along at a good clip. As he heard me behind him, he started to kick it into gear...my competitive juices got the better of me and I started to push the pace and past him doing a 0.5M at about a 5:15 pace. As I went by him, I commented on his good pace. Well, at dinner one of the ladies we were dining with indicated that DC has a very large gay population, and I look back now and realize he probably thought I was checking him out! Dang, I have to remember this is not Idaho and I was just being nice to a fellow runner (as I blew past him).
Nice dinner at a Georgetown restaurant with some good folks. City life is sure different than our smaller town.
total time: 38:25 (Tangents - 191 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.53 | 0.00 | 0.00 | 0.00 | 11.53 |
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5M easy on the TM in the very nice gym...working off the beers from last night's fun dinner. Conference starts today then a run down to the mall and Jefferson Memorial on tap for afterwards.
total time: 33:40 (Stratos - 159 miles)
6.53M with Tony from Princeton after the conference in cool and cloudy conditions. Ran thru Georgetown to the Lincoln, Jefferson and Washington memorials and back. Nice easy paced run with great conversation. It is really cool running around this area!
total time: 56:53 (Stratos - 165 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 5.00 | 0.00 | 0.00 | 13.10 |
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10.1M early this morning along the C&O canal towpath. Nice run, except the smell..whoa! Got in behind a guy who was pushing the pace pretty good so I just stayed with him. Achilles got a little tight, but not bad.
total time: 1:08:00 (Stratos 175 miles)
3M after work and souvenir shopping in Georgetown. Easy light run just to shake out the legs after sitting in a conference all day.
total time: 20:30 (Stratos - 178 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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7.1M early this morning along the towpath on a very windy day. Achilles is feeling better.
total time: 51:14 (Stratos - 185 miles)
6M outside after class on a VERY windy afternoon down to the Mall and up to the Natural History Museum.
total time: 41:23 (Stratos - 191 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M on the TM at the gym this morning before the last day of class. I didn't feel like running outside in the cooler temps with the clothes I could borrow from the gym and didn't want to stink up mine before packing them in the suitcase. Leaving for home today...hooray! Get to see my family after being gone for a whole week!
Likely no run tomorrow as we have lots of family/Easter activities for the kids planned.
total time: 39:20 (Stratos - 201 miles) | |
| | 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 as I feel like up like total crap, caught some kind of bug on the plane. | |
| | 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 or most likely this week as I have a bad case of influenza. I can barely get out of bed and even thinking of running makes my chest hurt. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Looks like this week will be a total loss as I am still recovering from the flu...this one wipe me out. I made it to work today to clear email, check the phone messages and such but not much more.
Maybe, maybe, Saturday an easy short run if the weather is nice, but I am not holding my breath (because I can't!). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M on the TM at the gym. Easy run as this is my first run post flu. Felt ok but still not 100%. Weather outside is aweful...windy, cold, snowy...not the type for a first run after being sick. I will try to go longer tomorrow weather depending then get back on schedule next week.
total time: 40:00 (Trigon - 527 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M easy this afternoon in calm and cloudy 36 degree weather. Nothing special, just nice and easy trying to get back into the swing of things.
total time: 45:28 (Trigon - 533 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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4M on the TM at home as Kami had to work early this morning. First 4:30am run in about 3 weeks, tough to get going so this was a short run. Yawn, now to stay awake at work.
total time: 27:36 (Trigon - 537 miles)
5M at lunchtime on a windy, cold dreary day...where is spring!??? Overall an ok run at best. Ran with Dan S and the company was good, but between the cold, my coming off of the flu and getting back to 5000 after a week at sea level, a 7:30ish pace was about all I had.
total time: 37:06 (Saucony T2 - 370 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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5M easy on the TM at home early again as Kami works again today. A little more motivated, and today's lunchtime run should be much better as the weather looks great right now.
total time: 33:45 (Trigon - 542 miles)
6.25M around the greenbelt at lunchtime on a very nice (a bit cool) day. Nice and easy 7:00 pace, not hard but still not up for pushing much more than this. My energy level is getting back on track, maybe by the end of the week I can get back to a tempo pace.
total time: 43:46 (Saucony T2 - 376 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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5M easy early (4:15) this morning as we are heading out to the desert today for work. Hard to get going today but it was nice being outside in the morning for a change (24 degrees, no wind). Will get a lunchtime run in at the site.
total time: 37:30 (Trigon - 547 miles)
5M at lunch on a beautiful day on the desert. Temps were ok (31 degrees) but it was gloriously sunny! Picked up the pace a bit to a 6:34 avg...felt pretty good but still about where I could run comfortably. Try to do a 6:15ish pace tomorrow.
total time: 32:49 (Trigon - 552 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 4.00 | 0.00 | 0.00 | 14.25 |
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7M very easy this morning as I just couldn't get up to pace and my left hammy was a bit stiff. Nice and easy run on a nice morning (20 degrees, no wind). Will try to get a faster run in at lunchtime.
total time: 54:45 (Trigon - 559 miles)
Nice 7.25M run at lunch today on a beautiful day. 1M with Dan S, then 4M at MP followed by a couple easier miles for an avg. 6:31 pace for the run. Left hammy didn't feel as tight.
splits: 1-7:21, 2-6:11, 3-6:15, 4-6:13, 5-6:21, 6-6:37, 7-6:37, 0.25M-6:50 pace.
total time: 47:10 (Saucony T2 - 384 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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7M easy again early this morning on a very nice morning to run...no wind, 30 degrees (overdressed for this run actually). My left hammy and glutes were tight again this morning so it took me a while to get going and I never did get going very fast. Will hopefully get a run in at lunch today and hope that tomorrow does NOT get too nasty for our planned 20 miler (thanks for catching my typo Adam!).
total time: 54:34 (Trigon - 566 miles)
5M around the greenbelt at lunch on a nice day...a little overcast but warm. First mile was at MP, then had to slow down a bit (6:35ish) as my insides started acting up a bit. Ran the last 2M with a need to hit a pitstop, but I had just past the last option so I just boogied on back to the office.
total time: 32:51 (Saucony T2 - 389 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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20M with Dan S and Deborah (who is running Boston!). Nice easy paced run for me on a weird day...some sun, lots of wind, some snow, some calm times. Overall a decent day but a hard day to dress for as we went from hot to cold for the entire run. Ran out Sunnyside road from Community Park and back for a 12M leg, then ran to the greenbelt and back for our 8M leg. Dan and Deborah both did great (Dan's first 20M in prep for Ogden). Had a pitstop so I got in a couple of faster miles catching up with them in the middle miles.
total time: 2:34:00 (New Trigons - 20 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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Easy 10K this morning before church on a very nice day (sunny, warm-35 degrees). I feel really good after yesterday's 20 miler, but I still could not get up to speed early in the morning. Overall a nice start to the week.
total time: 45:00 (Old Trigons- 572 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Nice 7M early this morning (4:30) on a good morning...25 degrees, no wind, a bit of fog. Overall a good run at an easy pace. Early morning runs along Sunnyside have very little traffic but I use the cars I do hear/see as a "race" to try and beat the car to the next lightpost/tree, driveway, etc. which helps get a little better pace going.
total time: 52:05 (Old Trigons - 579 miles)
8M around the greenbelt with Jon Allen. Nice run on a overcast and cool day. Good conversation and a fun run. Time and distance approximated to an extent due to pressing the wrong button on the GPS but close as Jon had the time and I know the course well.
total time: 55:00 (Saucony T2 - 397 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5M early this morning. Easy pace, right glute tight for first 2M, then better and pace picked up a bit. Only run for the day as I am heading to the desert for all day meetings today.
Can you believe the game last night? Memphis had the championship in their hands and let it squeak away due to such poor free throw shooting in the stretch.
total time: 58:00 (Old Trigons - 587 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Another very early morning run as I have a full day of meetings at the site. 8M easy out and back on Sunnyside on a pleasant morning (25 degrees, no wind). Overall a good run, I did have a twing in my right ankle at about 5M but it went away quickly. Likely only 1 run again today due to work.
total time: 1:00:30 (Old Trigons - 595 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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9.5M run this morning. A little later (6am) than usually as I am taking the day off to help Kami with some honey-do's around the house (shampoo carpets, declutering, taking in donation items, etc.). Nice run this morning...more of a meandering run to get new scenery. Overall a good run in ok weather (25 degrees, windy) and I got done just before the...SNOW! Come on spring!
total time: 1:10:00 (New Trigons - 29.5 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.50 | 0.00 | 0.00 | 14.50 |
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A crappy run...literally. I could tell something was off from the very start as my stomach just did not feel right. Started off at the mall (Kami and I were doing a little shopping and I left for my run after we were done). Headed out on Sunnyside east towards the 'big hill'. Insides were jumping around a lot, but it was manageable. Ran 2M up the hill (from the start of the 2nd leg of to Bone and Back race) then turned around. It was a windy day and it seemed to come right in your face unless you were heading due south. Around 8M, my stomach screamed for a pit stop, but there was no good place to stop. Somehow managed to get to the Speedi-Mart at 10.5M...that was close. Stomach was even worse afterwards and could only crawl home at a 7:30ish pace. Got 'er done...but not well.
total time: 1:38:30 (New Trigons - 44 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.10 | 0.00 | 0.00 | 13.10 |
|
10M this morning on a beautiful day...over dressed for the run. A really good run, 2M warmup then the remainder at a 6:30 to 6:45 pace around the greenbelt from home. A big improvement over yesterday's run.
total time: 1:08:15 (New Trigons - 54 miles)
Faster 5K run after getting all the summer stuff out of the shed (seat cushions, toys, etc.) and before BBQ-ing up the burgs! Good speed, not quite back to where I want to be.
total time: 19:10 (Old Trigons - 598 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
|
6M easy this morning on a beautiful day...near 30 degrees, no wind, sunshine. Nice easy run at a 6:54 pace around the neighborhoods. Left hammy a bit tight and sore, but not bad.
total time: 41:23 (Old Trigons - 604 miles)
4M this afternoon on a warm and a bit windy day. Nice pace (slow MP - 6:20ish) as my stomach acted up in the first mile and couldn't get up to full speed...but still an ok run on a great day. Got chased by a smallish dog running through the neighborhood but was able to outrun it...one of those "yippy" dogs that I should have turned around and just kicked away.
total time: 25:12 (New Trigons - 58 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 1.00 | 0.00 | 11.00 |
|
Once again have to be at work early to head out to the desert for a surveillance, so 6M run at 4:15 this morning. Actually a really good early morning run. Weather was great (38 degrees, no wind) and the pace was good (7:13). Left hammy still a bit tight. Will try to get a run in at lunch.
total time: 43:15 (New Trigons - 64 miles)
What a beautiful day, almost 60 degrees and a light wind! 5M run at lunch on the desert...tempo workout. Overall a good workout, 4M at MP (5:50-6:15) and 1M of pickups during the run at a slightly faster pace (5:30-5:40). Nice, but I was hoping for a sub-6:00 avg. pace. Will try later this week before our Florida trip.
total time: 30:35 (Saucony T2 - 402 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
6M early this morning that were not "easy". Decent temp (37 degrees) but what a wind...25 mph steady with huge gusts made it tough going this morning which was early again (4:15) as Kami had to leave for work by 5:30. This morning I am staying home with my daughter as our kid sitter (my dad) is unavailable today. Will try to get a run in after I drop her off at school before I head into work.
total time: 44:59 (Old Trigons - 610 miles)
Walked my daugther to school then ran 4M around the neighborhood in very gusty and strong winds. When I was running south, really had to work hard to stay anywhere near pace.
total time: 27:30 (New Trigons - 68 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
|
A good easy run this morning early as I am heading to the site for work today. 4M progression run from 7:32 to 6:50 pace. Ok temp (25 degrees) but the pathway was slick at times from the SNOW we had yesterday! Will try to get a short 4M run in at lunch.
St. Pete here we come to soak up the 80 degree temps and sunshine on the beach!
total time: 36:11 (Old Trigons - 615 miles)
4M at lunch at a 6:14 avg (slow MP). A lot nicer outside than I expected so I way overdressed. Good temp and just a bit of wind at one point, otherwise a great day. Did not get up to the pace I wanted though. My left hammy is still a bit tight and I think that is affecting my toe-off. Will try to stretch it a lot the rest of this week.
total time: 24:50 (Saucony T2 - 406 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7M easy this morning early before heading to the airport to fly to St. Pete for our anniversary trip. Nice morning (26 degrees, no wind) and a decent pace for an early run. Now to get to the really nice weather.
total time: 49:15 (Saucony T2 - 413 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
8.5M along the streets and beachfront in Treasure Island, FL. What a beautiful morning...65 and a slight breeze. Ran down the beachwalk to St. Pete Beach, back through Sunset Beach and up to John's Pass. Nice run, but ran too much along busy street. Tomorrow I am going to run on the beach.
Spent the day up at John' Pass and took a dolphin tour boat of the intercoastal waterway. Saw LOTS of dolphins and a wonderful houses. Then spent several hours on the beach and ate at Sloppy Joe's...nice place and good food. Then we sat on the beach and watched the sunset. Our hotel is right on the beach and we have a great beach view from our balcony. Unfortunately, Kami got a bit sunburned on the boat ride (forgot the sunscreen and she kept saying she was ok, I should have known better).
Aw, I can see why people retire here. Treasure Island (and all the beaches here) have a very sleepy, relaxed feel to them.
total time: 58:45 (Saucony Stratos - 210 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
|
8.5M on the beach on another great morning. Ran most of the time looking for shells (found lots of conch shells and was running with two handfuls for the second half of the run).
More fun on the beach planned.
total time: 1:00:00 (Saucony Stratos - 218 miles)
~5M equivalent of good walking on the beach with Kami today in wonderful weather. I am going to count it for today as we walked quite a ways.
Total time: 3 hours | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
|
3M walking on the beach with Kami this morning looking for shells.
4M up-pace run (5:49) down along the beach and down the main road to Sunset beach and back in wonderful weather...75 degrees and a light wind out of the norht.
Leave for Idaho Falls today...back to the kids (yeah) but away from the beach. Got back to IF and it was 25 degrees...yikes!
total time: 23:15 (Saucony Stratos - 222 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
|
5M early this morning after a short night sleep due to late arrival time...only 5 hours. 5M easy this morning in 17 degrees and no wind...this is a lot colder than I remember!
Total time: 36:40 (Old Trigons - 618 miles)
6M at lunch today in windy and cold conditions. Where the $#%* is spring? 1.5M with Dan S. then picked it up for the rest of the run. GPS went dead (battery charge needed) so I approximate the rest of the story with 1/2 MP miles, and 3M at easy pace and approximate the time at 39 minutes. Left hammy started to tweak with about a mile to go and got pretty tight. Need to stretch a lot better and get a massage (or two) before Ogden.
total time: 39:00 (Saucony T2 - 419 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Good 5M at 4:00am this morning before heading out on business travel on an early flight. Nice run...27 degrees and no wind. Decent pace (7:10 avg) with last 2M at sub 7:00 pace (6:48, 6:53). Left hammy still tight, need to get that massage soon.
total time: 35:48 (Old Trigons - 623 miles)
6M trhrough the neighborhoods around our hotel.
total time: 39:56 (Saucony Stratos - 228 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
|
18M over the course of the day before and after meetings on a warm and very windy day.
- 7M in 49:43
- 7M in 46:54
- 4M in 28:58
Saucony Stratos - 246 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
|
5M after returning from business trip and before other obligations.
Total time: 31:45 (Old Trigons - 628 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10M after walking Justin to school and a cold day with a light wind. When is spring going to show up, I am tired of dressing in tights, fleece, gloves, etc.
total time: 1:11:13 (Saucony Stratos - 256 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
15M early this morning in calm but chilly conditions, only 22 degrees. Went out early so I could get in a longer run before coaching both of my kids soccer games this morning. Kinda a crappy run, never could get up to speed, had to make a pit stop and my left hammy is still tight so I was much slower than I wanted to be, but at least I got is some base miles.
Maybe get in a tempo workout this afternoon if time allows.
total time: 1:52:08 (Saucony Stratos - 271 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
5.25M on a beautiful morning. Pushed the pace up a bit from the usual early morning run, but still just easy. Need to get some good speed work runs during the next couple of weeks to be ready for Ogden.
total time: 36:00 (Saucony Stratos - 276 miles)
30 minutes of bike riding with the family today after doing some yard work. Biked over to the tennis courts and hit around with Kami, Justin and Katelyn for a while then back home. A wonderful afternoon to be outside! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 7M early this moring. A slight progression run, ranging from 7:51 pace to a 6:50 pace for the last 2 miles. Left hammy STILL tight (maybe a little bit from the bike ride yesterday). Supposed to be a great day today, so I will get in a tempo run at lunch.
total time: 50:14 (Saucony Stratos - 283 miles)
7M MP run at lunch today on a beautiful day...sunny and 60 degrees. The pace (6:15 avg) felt pretty good and it was not too hard on the hamstring. Nice progression run: 1-6:27; 2-6:18, 3-6:11, 4-6:02, 5-5:59, 6-6:15, 7-6:32 (cooldown started at about 6.5M mark). Gave me a little confidence that the speed is still there for Ogden. I will get a couple more up tempo runs in before the race.
total time: 43:43 (Saucony T2 - 426 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
6.5M recovery run early this morning. Kind of a weird run this morning as I could just not get going today. My GPS was acting funny as it would indicate a pace that was about 1 min/mile slower than the splits would indicate. I also got a stitch from mile 3-5 that was painful and I had to stop. Once I stopped and recovered from it, the last 1.5M was fine and my pace felt better.
Crappy start to the workday. I will try to get a nice run in at lunch.
total time: 49:34 (Saucony Stratos - 290 miles)
6M around the greenbelt at a easy pace with Dan S, who did great. We were averaging about a 7:10 pace into the wind for the first 3M and then maintained this most the way back. Hamstring a little less tight, but didn't want to push it today, plus it was nice running with company.
total time: 43:00 (Saucony T2 - 432 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.10 | 0.00 | 0.00 | 9.10 |
| 6M early this morning as Kami had to leave for work by 5:30. Nice progression run from 7:50 to a 7:05 pace on a cool and windy day. My hamstring was great this morning, no real tightness (just a bit cold due to the temp and wind). I will try to get another run in at lunch time depending on meetings.
total time: 44:05 (Saucony Stratos - 296 miles)
5K at lunch in between meetings and snow storms. It is amazing, yesterday I was running without a shirt in 70 degrees, today I am running in snow, 30 degrees wearing tights, vest, long sleeve shirt, gloves, etc. Nice even split run today hitting 6:04-6:06 splits on the nose and feeling very comfortable.
total time: 18:50 (Saucony T2 - 435 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.55 | 0.00 | 0.00 | 0.00 | 12.55 |
|
Early morning 6.5M before Kami went to work at 5:30am. Best early morning run I have had in quite a while, a good progression run from a 7:42 pace to a 6:36 pace that felt very easy the entire time! Splits: 7:42, 7:14, 7:01, 6:57, 6:43, 6:41, 6:36 (for 0.5M). Overall a really good run except one thing...I was running in a SNOW storm! It is now May, what the #$%@?
total time: 45:34 (Saucony Stratos - 302 miles)
Good 6.05M run at lunchtime. The weather was cooperating and had stopped snowing and got a bit warmer. Nice pace steadily between 6:30 to 6:40 for the whole run which felt nice and easy. My hamstring tightness is nearly all gone.
total time: 40:00 (Saucony T2 - 441 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 2.00 | 0.00 | 13.00 |
|
Nice and easy 7M this morning on cool (27 degrees) but nice day...no wind and it is expected to hit the mid 50's today...very nice after yesterday's snow! Nice progression run from a 7:49 to a 7:10 pace. Kinda got distracted thinking about work during the run so I was not focused on pushing the pace. I will try to get a good run in at lunch with a few tempo paced miles today (sub-5:45?).
total time: 51:29 (Saucony Stratos - 309 miles)
Nice 6M on a beautiful day at lunch (should have run longer it was SO nice!). 1M warmup with Dan S, then two miles tempo and 3M at a solid MP. Mile 4 was a breather and I was going to hit mile 5 again at tempo but did not quite hit tempo pace. Last mile was a slower MP to cool down. Nice to know I can hit tempo on flat/more up than down route. Splits: 1-6:58; 2-5:40, 3-5:34, 4-6:04, 5-5:55, 6-6:13. Overall avg. a 6:03.
total time: 36:20 (Saucony T2 - 447 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
|
2M this morning as a referee for both of my kids soccer games.
10.5M up and back down the Sunnyside Hill. This is the IF equivalent of Vejo and Dammeron at the St. George marathon...approximately 1200 feet elevation gain in 5M. Going up, ran the 5.25 miles on 40:00 (hit 5M at 38:20 which is close to if not a PR). 5.25M down in a little less than 30M, which while not back I could have done better. Did hit a mile at a 5:14 split and I remember seeing 4:40 on my GPS at one point. Overall a good run considering when I started I didn't think I would make it up 2M (a little tired and sore from sleeping on the floor of the museum last night with my son).
total time (10.5M only): 1:09:55 (Saucony Stratos - 319 miles...RETIRED as they appear to be losing all cushioning). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
5.25M recovery run on a beautiful morning before church...45 degrees, no wind. Felt the effects of yesterday's run as today was a bit stiff but not too bad.
total time: 40:14 (Trigons - 73 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
|
Easy 7M progression run early on a beautiful morning...35 degrees and no wind. Progessed from a 7:56 to a 6:53 pace over the run. Ran in shorts, long sleeves, light fleece and light gloves. It felt warmer that 35 degrees, maybe this is the "spring" version because it had no bite to it. A little tight in my left calf from Saturday's run, but overall a good start to the week.
total time: 50:50 (Trigons - 80 miles)
7M run on a gorgeous afternoon at lunchtime. 1M warmup with Jeff Fogg, then hit some MP miles (6:14 - 6:05 avg) and then a couple of slow MP (6:28ish) to cool down. Did not want to come inside in was such a nice day. Lots of runners on the greenbelt today!
total time: 44:48 (Saucony T2 - 454 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
Easy 7M run early on a beautiful morning...45 degrees and no wind. Just a real easy recovery run (avg. 7:33), not too motivated to try and pick it up this morning. I have meetings all day long but will try to get a short lunch run in.
total time: 52:44 (Trigons - 87 miles)
5M around the greenbelt at lunch today...62 degrees with no wind! Took it easy (7:00 pace right on) and had to make a pit stop at 4.8M because my stomach wasn't feeling right. Then I did 4 strides and 4 bounding strides on the grass in the park then jogged back to the office. Now back to work for a 3 hour meeting...ugh!
total time: 35:00 (for the 5M portion) (Saucony T2 - 460 miles)
2M around the pathway at Community Park while Kami ran 3M and I ran with the kids while they were riding their bikes. This is the furthest they have ever ridden and Kami is back out running!!!!
(Trigons - 89 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.00 | 0.00 | 0.00 | 11.50 |
|
5.5M early this morning before heading out ot the desert, so I had to go a bit shorter. Great morning...45 degrees and just a slight breeze. Slow progression from from a 8:03 pace to a 6:44 pace. Slight twing in my left quad at the start but it went away. I will try to get a lunch run in depending on meetings today.
total time: 40:22 (Trigons - 95 miles)
No run at lunch today as my meetings ran long. I did get a run in after dinner tonight when I took my daugther to gymnastics practice. I ran 6M on a windy evening. Hit 6:46ish splits for 5 of the 6 miles in 20mph winds, the other mile was a 6:15 as the only mile that I did not have a head wind (wind was swirling during the entire run). Ran from the gym, down Sunnyside across the new bridge and into the new development along the river. Man, when this development (a mix of residential, commerical, retail and entertainment) gets down, it will be fantastic.
total time: 40:00 (Trigons - 101 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 2.00 | 0.00 | 0.00 | 13.75 |
|
8M early this morning in cool but calm conditions. It had rained overnight and it was also quite foggy. Very easy paced run (7:30 avg) as I just couldn't quite wake up and get the legs moving. Will try for a run later today as I may stay home to get some 'honey-do's' done as part of a mother's day gift for Kami (depends on the weather a bit as most of the projects are outside).
Total time: 1:00:01 (Trigons - 109 miles)
0.75M running back and forth to my son's school to drop him off and then go back for his reading group.
5M run after reading group in decent weather, nice temp and a pretty good wind. 3M easy, 2M at a MP (6:05ish) for an average 6:28 pace.
total time: 31:58 (Saucony T2 - 465 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
|
11M run today up the backside of the Sunnyside hill and down back to Dan S. house. We started off together for about the first 2M, then I picked it up a bit for the next 5M (doubling back twice to run with Dan S on the downhill and at the bottom of the hill). We ran the last 4M or so together back to his house. A lousy day for a long run, cooler, clody and extremely windy (about 25-30mph headwind for most of the run). Overall a good run, downhill's were about 5:30ish pace easy running.
total time: 1:15:01 (Saucony T2 -476 miles, time to retire) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
5M easy this morning before kids soccer games on a very foggy morning. I kept having to wipe my glasses free of the moisture building up on them.
I had an unfortunate event last night. I was at a store picking up some things and when I came out, someone had hit and run my truck and crushed the front bumper and grille of my truck and did not leave a note or wait around. $500 of repairs (my deductible) that I was not planning on!
total time: 35:25 (Trigons - 114 miles)
1M while refereeing my kids soccer games.
2M running with my kids while they biked around the pathway at Community Park. Kami ran 3M. | |
| | 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 as I focused on getting more honey-do's done around the house for Kami for Mother's day, took the family to lunch and had my mom and dad over for dinner. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
|
7M easy early this morning, nothing special just got in some easy taper week mileage. Will try to get a faster run (shorter) in at lunch today after meetings.
Hopefully get my truck into the repair shop today to get it fixed up this week.
total time: 51:53 (Trigon - 121 miles)
5M at lunch around the greenbelt on a cooler and windy day. Averaged a 6:15 mile with a 0.5M warmup and a hickup mile in the middle (6:24) that I can't explain. Not as fast as I wanted, but overall an ok taper week run.
total time: 31:20 (Saucony T2 - 481 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
|
4M very easy this morning in cold temps...27 degrees (I had to wear tights again, dang it!). Taper, taper, taper...
Taking truck to the shop for repairs this morning (should be done by Thursday!). Overall estimate is below the limit that does not increase my rates due to a claim!
total time: 30:11 (Trigons - 125 miles)
5M around the greenbelt at lunch on a glorious day, I hope Ogden is like this. Easy warmup for 2M miles, then slow MP for 3M for a final avg. pace of 6:28 for the run. Legs felt a little heavy and I could feel my left hammy and calf, but that is just taper nerves I think. I am getting a massage after work tonight and hope that helps.
total time: 32:18 (Saucony T2 - 386 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5M easy early this morning. Easy progression run from a 7:45 to a 7:06 pace on a nice morning. Legs felt really good after the massage yesterday, the tightness in my left left is gone and they don't feel as heavy. It really seems to have cleared out a lot of the lactic acid. Total time: 36:21 (Saucony T2 - 491 miles) | |
| | 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, planned day off. Good thing as work would not have allowed any time to run today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
|
4M on a beautiful morning. 3M at a very easy pace with about 1M of MP pickups (5:50ish) pace just to get the feeling in the legs of what to expect tomorrow.
Feeling really good and ready to go. Heading down to Ogden today after the kids get out of school. Will stay with friends in Pleasant View tonight and Saturday. Hope to make it over to the bloggers party to say hi, otherwise will see folks at the buses or the firepits in the morning.
total time: 29:06 (Trigons-130 miles) | |
| | Race: |
Ogden Marathon 2008 (26.2 Miles) 02:37:29, Place overall: 5, 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 |
|
Updated report: Finished in 2:37:29 and 5th overall.
It was a really nice day for a race, but the sun did heat things up too quickly and impacted nearly everyone I talked to. Overall feel really good about the results, even though I would have liked to have been in the 2:35 range, but I will take it. I ran with Chad Derum through about 17.5M then pushed it on the downhill after the dam. It was a real blessing to have Chad to run with as there were times in the middle miles where my legs were feeling really heavy and without Chad there to help keep us on track (both on pace and from pushing too hard which he reminded me of more than once). The water stops never felt good (either from an organization standpoint in getting the hydration or how it went down). Then, once on the Ogden valley floor things slowed down just a bit but this was expected. I started to cramp up just before 26M mark and had to slow up and shake out the leg so I could finish, otherwise I think I could have been under 2:37. I had the course at 26.34M, most likely due to the tangents I took on the course.
Great day for the blog, as we took 8 of the top 10 spots and had the 2nd place female finisher (congrats to Michelle!).
All my IF buddies did really well in their races as well as our friend we are staying with in Ogden (Pam did great in the HM!).
Once again, Ogden marathon experience is a great one!
Splits:
1-5:54 Running nice and easy with Chad, chatting a bit to get to know one another, keeping the lead pack in sight.
2-5:59 Still just rolling down the hills feeling good.
3-5:57 The lead pack is now starting to pick it up and Chad and I are starting to put some distance on the 2:40 pack.
4-5:47 Still running nice and easy with Chad, the miles are feeling pretty good right now.
5-5:46 The sun is starting to come out and hit our backs a little, but the temp is still good (for now!) First Gu in this mile.
6-5:45 One of the lead pack guys (Ken) is starting to come back to Chad and I, we are still running smooth and easy, awaiting the start of stage 2 of the race.
7-5:48 I think it is this mile, or mile 6, that we pass Ken and the heat is now starting to come on as the sun is rising to hit our backs full on.
8-5:49 Off the initial descent, onto the rolling hills above Huntsville. Now the patient stage of the race begins, where the pace will decrease slightly and we must run nice and relaxed (as Chad will remind me). We start taking turns at 0.5M lead changes about here.
9-5:58 Rolling hills and heat building up.
10-5:58 Still running patiently, but I can start to feel the legs getting a bit heavy. So I make sure to take good hydration and take a second Gu at the water stop.
11-6:07 Legs are feeling heavy, but with Chad's help keep running at our expected pace.
12-6:03 Pretty good mile in the growing heat and rolling hills and we start to come to the reservoir.
13-6:10 Heading into Huntsville and the halfway mark. I think with hit the HM at 1:17:30ish. Take another Gu coming into the waterstop (I think).
14-6:02 Pass the HM start and crowds and we get ourselves ready for the only real hill.
15-6:32 Try to power up the hill and stay relaxed without burning ourselves up on the ascent, which again was not that bad.
16-6:06 On the rollers above the dam, Chad is pushing the pace everytime I take the lead. I am hoping that I was not holding him back at this point. Legs are feeling kinda heavy and think about telling Chad to go if he feels like it, but I refuse to give in.
17-6:07 Rolling on towards the dam. Take a Gu at the water stop and marshal on. This water stop kinda sucked as I missed the water when the volunteer dropped the cup. As we were running, however, a young guy came speeding up with a cup of Powerade and said "It looked like you needed this!". What a great volunteer! A slight downhill to the dam, but can't seem to get the legs moving to use the slight decline. Just being patient until we cross the dam.
18-5:44 Cross the dam and hit the hill hard and start pulling away from Chad, but hoping he would stick with me. Hit sub-5:00 at one point coming down here. Start passing more and more slower HM runners now.
19-5:54 Running relaxed and using the hill, but the legs are still having problems getting going. Grab another Gu at the water stop just before 20M mark.
20-6:02 This mile flattens a bit and also a slight uphill. Legs still heavy and the heat is still coming up.
21-5:57 Just running and trying to get the most out of these late miles!
22-5:48 Looking forward to this mile and mile 23. Running pretty well here. Starting to have to weave at times through HM'ers and calling out to move over so I can try to hit the tangents right.
23-5:30 Let it loose on this part of the hill and really feeling good, but I know what is coming up.
24-6:04 Hit the valley floor and the pathway, dodging HM'ers and now on the curves and up and down. Take another Gu.
25-6:23 Just want this to be done now.
26-6:19 Turn onto Grant street and can see the finish line ahead. Left leg threatens to cramp just before the 26M marker, hobble a bit to keep it going.
2:07 (last 0.34M or 0.2M) See Jeff and Maria with 0.1M left and hit the chute with whatever I have left.
(Tangents - 217 miles)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M easy at lunch on a beautiful day, sunny and 73 degrees. Just an easy run. I slept in this morning to catch up on sleep so no early morning run (even though it was perfect running weather).
Left leg is still a bit stiff, but not bad.
Total time: 40:52 (Saucony T2 - 497 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7M very easy early today on a beautiful morning, 49 degrees and no wind. Left leg still a bit stiff and sore. Went very easy down Sunnyside this morning, nothing exciting.
Taking my daughter to the zoo today as part of a school activity, so no lunch run. I will probably run with the kids tonight while they ride bikes around Community Park. Kami will run and get in 3-4M tonight...yeah! Reality: No run with family as other activities took precedence and the weather started to turn nasty.
total time: 55:00 (Trigons - 137 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5M easy miles very early this morning in rain and wind, a far cry from the sun and warmth we have had the last few days. I may get a lunch run in depending on meetings and weather. No lunch run due to meetings running long and the 40mph winds outside that I just did not want to run in.
total time: 37:17 (Trigons - 142 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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7M easy early this morning in wind and rain and 37 degree temps. Not the best running conditions...my hands were pretty cold by the time I got back even with my light gloves on (they were pretty wet). All stiffness is gone in the legs and looking forward to running in warm weather next week in Florida!
total time: 51:20 (Trigons - 149 miles)
6.1M around the greenbelt at lunch in a light rain. Not bad running conditions.
total time: 40:50 (Saucony T2 - 503 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M easy this morning. Slept in a bit on my day off and didn't get out until 6:30. Nice day for a run, no wind and no rain and the sun was actually out for most of the run. Nice easy pace running down Sunnyside, through the neighborhoods to Community Park and back down Sunnyside to Yellowstone Hwy and then home. The last 4M were my fastest miles, with mile 10 clocking in at a 6:30.
Now to get some chores done around the house like tilling and planting the garden. Told our kids last night that we are going to Florida next week! Getting ready to head out on Sunday morning.
total time: 1:10:05 (Trigons - 159 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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9.5M this morning for the first IF runners Saturday group run. Ran 1.5M to Community Park, then 6.3M with McKay, Deborah, Rachel and Amy at a nice easy 8:25ish pace as a group. It was a pleasant morning but rather cool at 36 degrees. The group run was fun, hope it sticks together thru the summer. Then ran the last bit back home to get ready for kids soccer games.
total time: 1:14:00 (Trigons - 169 miles)
1.5M refereeing at kids soccer games. Both kids teams did great today.
Got the run, soccer, gardening and lawnmowing in before the heaviest rainstorm I have seen in IF in years hit. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5M easy early this morning before heading out for Florida. Looking forward to some warm weather after the past week's rain weather. Can't wait to watch the kids playing on the beach and sitting back and watching the glorious sunset. Ah!
Est. total time: 35:00 (No garmin) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M this morning before the family awoke. 5M on the roadways then the last 5M on the beach. Paced slowed as I was also shelling as I ran and ended up with 2 handfuls of shells to take back to the kids.
Hit the breakfast at the hotel, took the kids to the beach to play then took them on a dolphin boat ride. Our camera broke as the boat was leaving so no pics! Then returned to the beach for the remainder of the afternoon, now the family is beat. Great weather...warm and partial sun.
total time: 1:10:14 (Trigons - 179 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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7M early this morning. A bit stiff this morning so it was a really easy 7:30 pace. It was still dark so I stayed on the roads, early because I am taking the kids shelling for the big ones at sunrise. Kami ran 3M on the beach this morning while I am with the kids playing on the beach.
More beach time planned for today.
total time: 52:25 (Trigons - 186 miles)
3M throughout the day with the kids on the beach playing and running around...very relaxed. Sitting by the pool, watching the sunset, drinking a nice cold beer, enjoying fresh KeyLime pie...ah this is the life! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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10.25M early this morning before the family woke up (in the dark!). Not very motivated and my back was a bit stiff, so this was very easy (~7:45 pace). Just ran around Treasure Island on the roads as it was too dark to run on the beach.
Kami did a 3M run on the beach. Spent the day at the acquarium and at the science museum to take a break from the sun and heat today, but took the kids to the hotel pool after we got back. Sitting by the pool, watching the sunset, drinking a nice cold beer, enjoying fresh KeyLime pie...ah this is the life!
total time: 1:16:30 (Trigons - 196 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M early this morning up over the John's Pass drawbridge and to Redington Beach. Decent paced run, but liked running south better as it has much less traffic. Some fantastic houses along this stretch.
More relaxed play time planned for today as we leave for home tomorrow afternoon.
total time: 1:13:20 (Trigon - 206 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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6M early this morning...just an easy run around Treasure Island. We are leaving for home today, so shorter run to have time to get ready to go.
Going to the Tampa Zoo at Lowery Park before heading to the airport. Lots of walking at the zoo, count it as 1M.
total time: 45:20 (Trigon - 212 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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9M this morning on a nice day. We got home really late late last night, but I got a good night sleep in my own bed. Got up early to meet others for the newly formed IF group run, but noone else showed up. So, I just ran an easy run to finish off the week. Got back in time to get ready to take our kids to soccer games and get back to do house/yardwork that needed to be done after being gone for a week.
total time: 1:03:45 (Trigon - 221 miles)
1M of running while refereeing my kids soccer games. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M on a nice morning. Wasn't feeling great on the run this morning, nothing bad just not into the run so again an easy run. 2 weeks of easier running after the Ogden marathon has felt pretty good as a break from the more high mileage training.
Traveling all this week so I hope to get in 2 runs a day depending on meeting schedules and routes available.
total time: 43:14 (Trigon - 227 miles)
Laid pavers for a new patio we are putting in our backyard all afternoon. Looks pretty good, just have to let it settle in and finish the final sand application and it will be done. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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6M easy paced (7:24) miles early this morning before catching my flight for my business trip this week. Not a good run as I just couldn't get going again. Ran in my Fireblades because I had already packed my Trigons.
total time: 44:23 (Fireblades - 114 miles)
4M from the hotel at an easy pace. I ran after dinner and had a very heavy stomach which did not agree with the run. Back to the hotel to watch the end of the Yankees game.
total time: 28:50 (Trigon - 231 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
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6M early this morning before meetings. A fartlek run with about 2M in increments between a 5:30 and 6:00 pace. Overall a good run on a humid morning.
total time: 41:19 (Trigon - 237 miles)
4M run after dinner from the hotel up to Devou Park...2M straight up hill. Then a nice 2M downhill run back! Dinner was a bit lighter than last night, but I don't like running after eating (no choice, the group went and I go with the crowd).
total time: 27:56 (Trigon - 241 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 1.00 | 0.00 | 11.00 |
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5.35M easy this morning before taking off for meetings. Got up a bit late, so I had to cut the run short of the 6M goal. Nice run along the river amongst very nice houses with 10 hill repeats (0.07M) during the run.
total time: 36:55 (Trigon - 246 miles)
5.65M after returning from meetings today. Ran the hill up to Devou Park and a bit of additional trail running then back down to the hotel in time to beat the thunderstorm rolling in. As I was heading into the park, I spooked a dear out of the brush and it bolted out of the trees 5 feet in front of me and across the road, much closer and we would have run into each other. Got the run in before dinner and drinks this time which made the run much more pleasant.
total time: 36:45 (Trigon - 252 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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8M early this morning along the river and through the nice neighborhood again with 16 hill repeats this time. Leaving for home today...yeah!
total time: 58:20 (Trigon - 260 miles)
1M at soccer practice with my kid's team. Glad to be home, but man am I tired. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M this morning in cold crappy weather...windy, rainy and just cold. Hip was feeling weird for the first mile then went away, but just couldn't get going fast so I just got the miles in. Will try to do chores around the house and yard with my father in law (Kami's honey-do's) today weather permitting.
total time: 1:13:30 (Trigon - 270 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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12M early this morning in cold and windy weather...it should not be 37 degrees in June! I ran 4.5M by myself before heading over to the Community Park for our group run. Met up with Andrea and Deborah and ran for about 3.5M with Deb and 5.5M with Andrea before parting ways, then ran the last 2M by myself home. I was cold and my hands were numb (even with gloves) by the time I got home. Ran easy with the gals (7:35ish) and did some 6:45ish miles during my solo time.
total time: 1:29:30 (Trigon - 282 miles)
2M while refereeing my kids soccer games...the last two games of the season, now we get our Saturday's back! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M this morning in cold weather once again...37 degrees and wind (at least no rain this time, but it was threatening). Just nice and easy. Now that I am home, this week I will do more up tempo runs at lunch per my norml routine.
Try to get a couple of honey-do's done around the house with my father in law while he is here. Got the Basketball poll installed in cement, but we hit the sprinkler pipe and had to do a repair on it as well.
total time: 44:15 (Trigon - 288 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Easy 7M run early this morning...back to the 4am runs. Easy progression run from a 7:40 warmup mile to the last 2M at 6:40ish pace. Good run on a nice morning...weather tomorrow is supposed to stink again.
total time: 50:00 (Trigon - 295 miles)
6M at lunch time on a windy and cloudy but warmer day. Not a very good run...left hammy was twinging, right hip was creaky and my stomach was sloshing for the last couple of miles. Got it in and a bit faster than this morning, but not quite the run I was looking for.
total time: 40:07 (T2 - 509 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.25 | 0.00 | 0.00 | 12.25 |
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A weird morning for motivation for the run. Hit the snooze button about 3 times before getting up a bit later than planned, then checked the weather outside to find very gusty wind and rain (but a balmy 52 degrees!) and almost went back to bed. Got dressed and went outside to start the run and was hit with a downpour...thought about it and decided to head to the gym for a TM run. So I changed clothes and started driving to the gym (not enthusiastically) and noticed the rain had settled down and then I saw a guy out walking and determined that if he can walk, I can run. So, back home to change back into outside clothes (jacket and cap) and out I went for a now planned 5M. As I was heading back from my 5M turnaround point, decided the weather wasn't that bad (in fact I overdressed) and plodded on for an extra mile. As I hit my house at 6M, I further decided that I was being a wimp and went for 1 more mile around my neighborhood to finish off a 7M early morning run. So, I went from almost not running to running 2M more than planned when I started.
total time: 51:15 (T2 - 516 miles)
5.25M at lunch in 35 mph winds, not fun. Sunny and relatively warm. Ran for a while with Dan S. Last 1.25M ran at a 6:20 pace to end the run which felt good.
total time: 32:25 (Trigon - 300 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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4M early this morning in cold, windy and wet conditions. It was only 36 degrees with a stiff breeze and I encountered rain, hail and snow during a 4M run! This is June, what is going on? As I was driving to work, I had to go through a snow storm...argh!
total time: 30:25 (T2 - 520 miles)
4M run at lunch in the very strong wind. First 2M mostly with the wind and good MP splits (5:59, 6:03) then the 2M back were against a 32mph headwind (6:28, 7:05) which was not fun. At least the temp was decent.
total time: 25:38 (Trigon - 304 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 6.00 | 0.00 | 0.00 | 12.25 |
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Pretty standard 6M early really easy run in cool temps and a pretty good breeze...nothing exciting just miles.
total time: 46:00 (T2 - 526 miles)
6M MP run around the greenbelt with a 0.25M cooldown on a nicer day (slight wind but not bad). Decent splits: 1- 6:19,2- 6:15,3- 6:18;4- 6:12,5- 6:01,6- 6:05, 0.25M - 1:38. Hit 6M at 37:10 and may last 2M were my fastest and included the most uphill. Right quads is a bit twingy after the run, but not bad.
total time: 38:48 (Trigon - 310 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 5.00 | 0.00 | 0.00 | 14.60 |
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After a horrible night of sleep (only about 4 hours of real sleep), I got up to a nice morning...cool, but NO WIND!! A decent early morning run with slow warmup mile (7:42) then progressing to a 6:40ish pace for the last 3.5M. It is supposed to be a great day so I will go long at lunch to enjoy the weather.
total time: 46:10 (T2 - 532 miles)
Nice day at lunch time so I went a bit longer and got in a 8.1M run. First mile warmup with Dan S these a mile at about 6:29 to ease into MP. The next 5M were at MP ranging from 6:18 to a 6:08. Last 1.1M at a ease 6:55 pace. Overall a really good run, but I have a bit of a twing in my left hammy and right quad. Plan to stretch today to help loosen things up.
total time: 52:33 (Trigon - 318 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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9.25M early on this beautiful morning...what a day 45 degrees, no wind and a beautiful sunrise. Ran over to Community park to see if anyone would show up for the group run...no one! I even got a cool raffle prize from the RD of the Pocatello marathon: for ever IF group run you show up for between now and July 26, you get 1 entry into raffle for a free entry in the race of your choice at Poky on August 30.
I stopped short of my planned 10M as right achilles started really twinging hard about 8.5M, and at 9M in knew I just needed to stop so I headed home via a shortcut.
Had a weird animal encounter this morning...I was running along Sunnyside and all of a sudden 4 small black birds start pacing me while chirping away. Suddenly, they start diving at me and swooping right by my head! They followed me for about 1/4 mile before stopping.
Yard work this afternoon and some play time with the kids. Took them to see "Nims Island" last night, cute family movie.
total time: 1:08:22 (T2 - 541 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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A very easy 6M early on this beautiful Father's day morning. Ran around Tauphaus Park and through my neighborhood just running easy and thinking about my 2 kids and the blessings they have brought into my life. The last 2M my right achilles started getting pretty twingy again starting off with a dull pain then progressing to some sharp stabs. Will have to baby it this week to be ready for WBR.
total time: 46:30 (T2 - 547 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
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An uneventful 6M along my normal Sunnyside Road route. Achilles a bit sore after the run...I could start feeling it about 4M into the run again. Stretching and some ice today to help it recover.
total time: 44:45 (T2 - 553 miles)
7M MP run at lunch on a beautfiul warm and windless day. 1M warmup (6:18) and last mile cooldown (6:18), the middle 5M were between 5:53 -6:08. Achilles didn't bother me during this run at all. Thanks to Jon for reminding me that my T2's are long on the tooth and need replacing and that should do the trick.
total time: 42:45 (Trigon - 325 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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7 easy miles early on a glorious morning once again, 50 degrees and no wind. It is supposed to get to 88 degrees today! Broke out a new pair of Saucony Trigon Rides for my run this morning to address my sore achilles...worked like a charm as there was no pain whatsoever (old shoes can hurt you!). I will try to get another run in at lunch today after meetings and going to a chiropractor visit with my wife.
total time: 52:02 (Trigon 2 - 7 miles)
6.5M at lunch on a warm and wonderful day. Just an easier run, 6:39 avg. pace, to keep my legs fresh for this weekend.
total time: 43:11 (Trigon 1 - 332 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Wow, the nicest morning yet...55 degrees and no wind, just beautiful. 5M easy early (4am) as I head to the site today (every Wednesday) so I had to cut it short. Will get a 5M in at lunch on the desert trails.
total time: 37:30 (Trigon 2 - 12 miles)
6.5M after work today on a windy but warm afternoon. Couldn't get a lunch run in today due to meetings and driving schedule, so I went right after I got home as the family were all gone to friends houses. Nice run, did not push just ran easy at about a 6:40ish pace.
total time: 43:30 (Trigon 2 - 19 miles)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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Standard early morning 6M run down Sunnyside. Getting pretty jacked for WBR, looking forward to seeing the teams!
total time: 46:00 (Trigon 2 - 25 miles)
6.1M fairly easy (6:38 pace) around the greenbelt at lunch on a beautiful day...hope for this kind of weather the next 2 days, not too hot, not too cold, not too windy...Just right!
total time: 40:35 (Trigon 1 - 338 miles) | |
| | Race: |
Wasatch Back Relay (181 Miles) 17:54:16, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 6.93 | 0.00 | 11.93 |
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3M this morning to get the legs going at around a 6:15 pace (ran without the GPS). 3 1M loops around the neighborhood to check on sleeping kids since I ran after Kami left for the gym. Heading out for SLC this morning to hook up with Walter and Kimball to drive to the start of WBR! Let's go FRB (well, white team anyways).
(Trigon 2 - 28 miles)
Wasatch Back Relay - Day 1
Picked up Deborah (on team The Bunions) and drove to Pocatello where we switched trucks to ride with Kory Wheatley and headed out for Odgen. In Ogden we dropped off Deborah to hook up with her team and headed for South Jordan to catch a ride back to Logan with Walter and the team drive for van 1 (white), Kimball. We arrived at Paul's, got coordinated and introduced to all the team members then headed to the start. In white team van 1 was Jeff M, Hayden, Tyler, Walter, Sasha and myself. Van 2 was Taylor, Dave, Adam, Seth, Logan and Clyde. At 5pm the gun sounded and we were off. We could tell from the start that BYU had brought the best team. The team ran well through the first legs in the heat.
My first leg was Leg 6 - 6.93M at 8:01pm
Splits were as follows: 1-6:22 (uphill), 2-6:04 (uphill then start of smoking down), 3-4:46 (steep downhill on gravel), 4-4:46 (still steep SOB), 5-5:31 (leveling off), 6-6:01 (flat now feels like a hill!), 0.93M-5:33 2M in 9:32 and 5K in 15:40! Way new PR and so fast that I passed and beat 3 vans down to the pavement! This was an awesome downhill but it was so steep that it trashed my quads for the rest of my legs. After the blue team arrived, I talked with Jon and found out he beat me by somewhere between 1- 4 seconds, mostly with more left in the last 3M.
total time: 39:04 (Fireblades - 121 miles)
2M of warmup and cooldown for this leg. After our handoff we were already 12 minutes behind BYU and knew at this point it was likely a battle for second and third with FRB Blue. Everyone ran well, but the heat really took its toll. After handing off to Van 2, head to find something to eat at the Subway in Huntsville, but the line was huge so we hit the gas station (I had a Lunchable...yum!) and drove to exchange 12 (what a mess and way crowded!). No sleep (except for Jeff and Tyler who took every opportunity to get some shuteye!). | |
| | Race: |
Wasatch Back Relay (181 Miles) 17:54:16, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.66 | 0.00 | 10.66 |
|
Wasatch Back Relay Day 2
After taking back the baton at leg 12 from Van 1, BYU was still widening the gap. Everyone was getting pretty tired due to lack of sleep but we were running on some pretty good adrenaline. Jeff M ran an amazing leg, and the other guys ran well in the dark (but we had a full moon so that added a bit of light to these legs).
Leg 18 - 5.11M at 1:10am
Got to the exchange 17 and parked the van. I got out to use the restroom before my leg. After leg 1, my insides were a bit topsy turvy from the fast running and high quality diet in the van! Went to the gate to wait for Sasha and really noticed that a good headwind had developed which was not going to be fun. Saw Sasha heading in and noticed I was the only team member at the exchange. Took of my long sleeve shirt and gave it to the volunteer to get to Sasha after the handoff. Took off in the dark to tackle the hill ahead. Splits started off ok, in the 6:17 to 6:35 pace through 3 miles, but then fatigue, wind and the hill took its toll and the next 2.11M were slower at 7:09 to a 7:31 pace. Came into the exchange with the volunteers yelling our number...but no Taylor. Waited some period of time (not sure) and then Taylor came bolting out of the crowd to grab the baton. Found out van 1 fell asleep and did not make it to the exchange before me, so van 2 had no idea when I was coming in. When I hit the exchange, I pressed the wrong button on the GPS (lap rather than stop) so my clock kept running and I told Sasha the wrong split time. My pace was still back about 1 minute from prediction and I was disappointed again in my performance. The only real thing that kept me going was the runners I was passing...lost count at 35 (because I probably couldn't count anymore due to fatigue and lack of ability to count in my head at this point).
Back into the van and off to the high school for some sleep. Once there, most folks grabbed their bags and hit the grass for some sleep. I ended up just laying down in the van and caught about 1.5 hours of sleep. At 4am, the alarm went off the head to the next major exchange.
total time: 34:40 (Tangents - 222 miles)
Leg 30 - 3.55M at 7:25am
My legs are totally thrashed and I am working on fumes from lack of sleep. The team is still performing well, but we are now about 40 minutes back of BYU and about 40 minutes ahead of the blue team in a solid second place. Took the handoff from Sasha (after running a great leg) and headed down the dirt road. First mile in 5:38 and feeling ok, then the wheels fell of and the next 2 were in 5:59 and 6:14. My quads were dead and heavy with lactic acid and just wouldn't go. Again focused on passing runners to get through the finish with a 6:02 pace for the 0.55M left. DONE! Now just time to relax and watch van 2 perform and come in strong to the finish. Talked to Jon after his leg for the blue team and found out he beat me in all 3 legs by about 2 minutes! Great work Jon.
total time: 21:09 (Tangents - 230 miles including wu and cd)
Drove to the finish line to rest and await the teams to come in. The team ran in with Clyde as the fourth team to finish, second place overall behind BYU by 35 minutes. Finally got to have a beer with Adam (only took 2 relays to get it done!). Overall a good performance by the team. I am disappointed that I didn't hit any of my projections and contributed so much to our missing mark. I think the lack of any real speed work since Ogden contributed to this. It was great to see all the guys and meet a few of the folks on the blog face to face.
After the race, got everyone situated, drove back with Walter, Kimball, Cody, Steve Hooper and Deborah and made the trek home after a couple of drop offs. Thanks to Sasha, Steve and Paul for contributing so much to the teams. Thanks to Kory for driving his truck down and back (and staying awake for the drive!). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Woke up this morning after about 10 hours of sleep and my legs were trashed. No thought of running today. Spent the day with the kids and helping Kami with some yardwork. Then we biked over to my parents house for dinner and back home, about 5 miles which I will count as 1 easy mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4M easy early this morning. Legs still very sore so this was very slow.
(Trigon 2 - 29 miles)
5M easy around the greenbelt at lunch, very slow once again as the legs are still recovering.
(Trigon 1 - 343 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
My legs are still pretty trashed, so this was a slow easy run again this morning. Slept in a bit since I am taking the day off for my daughter's 6th birthday, big party this afternoon that we have to get ready for...a tea party with 16 little girls.
Got a call last night out of the blue from a nice guy in Illinois who asked me to be on his mixed master's Hood to Coast team (a team that is almost always in the top 3 master's category). Kinda cool and flattering, not quite sure how he got my name. Would be fun, but can't do it due to other family commitments and too much other racing travel.
Trigon 2 - 35 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
|
4M easy early this morning before heading into work at 6am. Legs are feeling a lot better this morning, but still ran really easy (7:55 pace) to let the legs come back. I was playing with the kids last night and my son kneeled on the side of my leg and I screamed in pain, so they are not fully back yet.
May try for a short run at lunch today to continue the recovery.
(Trigon 2 - 39 miles)
Got in a good 4M run at lunch today. Decided it was time to get a little speed back into the legs, so I went a bit faster today. I had a rabbit to catch on the road today and track him down...passed him going out at 1.80M and then caught him on the way back at 3.25M. Splits were good: 1-6:32, 2-6:38, 3-6:13, 4-6:04. Legs felt good and actually better after the run.
total time: 25:25 (Trigon 1 - 347 miles)
Very tired today, had to take a quick nap once I got home from work. After dinner we biked over to Community Park and I played with the kids while Kami ran a couple of miles. Biked home right before dark, 4M round trip count it as 1 easy mile. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Slept in a bit this morning since I was so tired yesterday. Got out at about 5am for 5.1M easy this morning around the neigborhood as Sunnyside was freshly chipsealed and it was dusty and smelled like tar. Real easy 7:45 pace as my left glute (or Priformis) is a bit sore this morning...nothing really bad but I sure can feel it. Feels better when I run but I don't have back or leg pain with it.
Plan on registering for the Firecracker 5K today which is a race right down the parade route just before the parade on the 4th. I will see if I can keep up with/hold off Ken Richardson this year (assuming he shows up which I expect).
total time: 39:29 (Trigon 2 - 44 miles)
7M at lunch on a warm and windy day, not a bad day for a run. Was planning on going a bit faster again today but 0.5M into the run I was stung by a bee right under my right arm! It stung like a bugger for the next 3M and I felt it the whole time. I didn't have a bad reaction, but it wasn't the best start to a run and through me off my groove.
total time: 47:09 (Trigon 1 - 354 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
Standard easy 7M along Sunnyside this morning. About the coolest 52 degree temps I remember (it felt cooler)...very easy this morning, just couldn't get going. I just got into an easy groove since this is a recovery/easy week before getting back into full training mode in a couple of weeks for TCM.
I will try to get a short 4-5M in at lunch before heading to Layton with friends to hit Lagoon and Raging Waters this weekend.
total time: 46:40 (Trigon 2 - 51 miles)
4.5M easy at lunch befoe heading home to pack up and drive to Layton with our friends.
total time: 29:40 (Trigon 1 - 358 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
10K with Briam in Layton up to the foothills and back then to the hotel lobby for a cup of coffee and a good talk before waking the families for the day. Nice easy run and conversation. Now off to a day at Lagoon with the family and friends. Expect this to be a long day of walking around the park!
total time: 46:40 (Trigon 2 - 57 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
|
8M easy this morning from the hotel up into the foothills and back. Easy run after spending 12 hot hours at Lagoon yesterday having a blast with the kids and friends. A decent run once I found a bathroom, but I did get a little back pain around 4M and got a stitch at 6M that took almost a mile to get rid of.
Epliogue: EVERYONE was still asleep, so back out the door for another 2M at a 6:28 pace.
Now for a day at Raging Waters with family and friends before heading home.
total time: 1:12:56 (Trigon 2 - 67 mles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 0.50 | 0.00 | 10.00 |
|
Standard 7M early morning run down Sunnyside Road. Nothing special to report for this nice and warm morning. Will try to get a run in at lunch depending on meetings and other obligations.
total time: 52:34 (Trigon 2 - 74 miles)
Kami worked today and my Dad had an appointment, so I went home for a couple of hours to watch the kids before Kami returned. I took the kids to the schoolyard for them to play while I ran on the 0.25M pathway. I did 2 1 lap repeats in 1:17, 1:20 then the kids wanted to run/ride their bikes with me so I had to slow down for the remainder of the run. Kids were getting hot and tired (91 degrees out) so we cut it short so I could get back in time to feed them lunch and for me to get a quick shower before returning to work. May try to go tonight with Kami!
total time: 21:22 (Trigon 2 - 77 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.15 | 0.00 | 0.00 | 13.15 |
|
7M very seasy early this morning...could not get going today so this was a super slow run. Kind of starting getting a groove around 5M, then nature called and made it home for a pit stop then went back out for another mile before Kami had to get to work.
total time: SLOW (Trigon 2 - 84 miles)
6M at lunchtime in the heat...only about 85 degrees but it sure felt hot! 1.25M warmup with Dan S. then next 2M at 6:30 pace. Stopped for water and Dan S. caught up so I ran with him for the rest of mile 4 then took off for the remaining 2.15M back to the office at 6:30 pace. Overall a good run but it sure felt like I was working hard for that slow MP.
total time: 41:16 (Trigon 1 364 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
|
5M very early this morning as I had to get into work to drive to site (typical Wednesday schedule). A bit more up tempo for my early morning workout due to time, first 2 miles easier (7:40, 7:20) then last 3M a bit faster (7:00, 6:38, 6:20). Will try to get another run in at lunch or after work.
total time: 35:00 (Trigon 2 - 89 miles)
6M after work in the heat of the day since meetings did not allow me to run at lunch (which is good because at lunch I would have only done 4M). 2M of easier pace (6:45ish) and 4M slow MP (6:29ish) from home to Community park, a few loops and back again. Decent run, the pace felt very easy even with the 90 degree heat.
Taking the family to see "Iron Man" tonight, my son is very excited.
total time: 39:10 (Trigon 1 - 370 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
12M this morning down to the river greenbelt and back to our house. Beautiful morning, slept in a bit which was nice. Ran down to the new Snake River Landing development and ran through it and check out the new pier over the river...this is a great looking area. Nice easy pace this morning (about 7:20) but it felt good, should be ready for tomorrow's 5K.
total time: 1:28:00 (Trigon 1 - 382 miles) | |
| | Race: |
Firecracker 5K (3.1 Miles) 00:17:03, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 3.50 | 0.00 | 9.60 |
|
3.5 warmup on my way to the Firecracker 5K run along the parade route this morning. Threw in a couple of 0.2M pickups at about 5:10-5:30 pace. Overall feeling pretty good and fairly peppy.
Firecracker 5K -
Got to the race and was looking around for the competition. I see Alex Nielson and some high school kids who look well trained. Don't see Ken Richardson this year, but do see Dustin Bybee, a recent grad of BYU who just moved to IF...uh-oh!
At the start, I am standing with Alex and a young kids is next to us talking about his camp and his race. We tell him to stand to the side so he doesn't get run over, but he doesn't do it. At the gun, about 5 little kids take off at a 5:30 pace and are just getting under foot and burning themselves out, so I kick it up to clear them and for the first 2/3 mile am running in front with about 4 guys right with me. At 2/3 mile mark, a couple of young guys and Dustin pass me and run as a group, for the rest of the run I am by myself in between the groups. 1M in 5:23, then the same thing that happened last year appeared again...an unexplainable slow mile 2 at 5:42. No reason, just slow. Dustin is pulling away but second and third are not gaining. At the 2.5M mark, third place is coming back, I pass him and tries to surge to keep up. I put my head down and push a bit more and drop him and start to track down 2nd. Mile 3 in 5:28 and last 0.1M in 28 seconds not quite catching 2nd place.
Overall: 17:03 and 3rd place. Disappointed with the time as I was shooting for a 16:30ish, took the first mile slow, but I don't know why I ran such a slow 2nd mile.
Afterwards, ran a 1M cooldown with Alex, chatted with Dustin (5000M PR of 14:12 this spring!) and his wife (who took 1st women!) for a bit, talked with Jeff Fogg and others whom I knew in the race then ran home (2M) to get the family and bike back to watch the parade.
Happy 4th of July everyone.
(Tangents - 232 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
|
14.8M run this morning on beautiful day. Ran 11.5M with Jon Allen. We met at Community Park then ran down Sunnyside, through the new Snake River Landing development and around the greenbelt at the river and back. Stop back and my house for a water break and I decided to call it a run. It was great running with company again...great conversation and fun to just run and talk.
Now off to restain the deck and do yardwork before taking my son to birthday party.
total time: 1:48:30 (Trigon 2 - 104 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7M easy this morning before church. Ran down Sunnyside to the new Snake River Landing development and down to the new Iggy's and back home. Nice run on a beautiful morning. I love running thru this development right now because the road is still not officially open so there is no traffic, it is along the river and the road is nice and smooth.
More yard and house work today along with playtime with the kids riding bikes, shooting hoops, jumping on the trampoline, etc.
total time: 51:50 (Trigon 2 - 111 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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8M early this morning along the standard Sunnyside route...very easy for the first 3M, then picked it up to near 7:00 pace for the remainder of the run. Typical early morning run, felt good to get out. Will get a lunch run in around the greenbelt.
total time: 1:00:15 (Trigon 2 - 119 miles)
6M on a warm day at lunchtime around the greenbelt. Decent splits: 6:44, 6:01, 5:58, 6:21, 6:24, 6:08. MP felt good and not hard, even though I took a couple of easy MP miles in there as well. A good start to the week!
total time: 37:37 (Trigon 1 - 388 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 5.00 | 0.00 | 0.00 | 15.10 |
|
8M super slow motion early this morning. Just could not get going up to any kind of pace, so I just kept going and got in a good distance for O'Dark:30. Started feeling more peppy after 4M, but the last mile was a grind again. Oh well, got the miles in and will get another good run in at lunch.
total time: 1:02:49 (slow!) (Trigon 2 - 127 miles)
What a beautiful day for a lunch run...72 degrees, light breeze and sunshine! Wanted to get some more fast MP work in today, but the body did not really agree with my mind. Easy first mile (6:54) then 4 6:00ish miles, a slower MP mile 6 at 6:20 then a cool down for 1.1M at about 6:32 pace. Overall 7.1M decent miles at an avg. 6:18 pace...nice way to spend lunchtime!
total time: 44:37 (Trigon 1 - 395 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
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Yawn, grumble, stumble...somehow got through a 6M sleep run this morning at an embarassing slow pace. I don't remember much of the run, just leaving and somehow getting home. Getting out the door at 4am is just too early to run, but typical Wednesday means being at work by 6am to drive an hour to the site for meetings and facility stuff. Coffee, where is my coffee...Ma'am, may I get that as an IV drip please?
total time: 50:20 (Trigon 2 - 133 miles)
4M at lunch in 85 degree heat. Limited time, so I ran this at MP (felt like tempo due to heat) but it felt pretty good. Had a really hard time cooling down and stopping sweating though.
total time: 23:55 (Trigon 1 - 399 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
|
My standard course for 8M this morning and about a 7:40ish pace. 1st mile slow, then avg. 7:35ish for remainder of the run. Got a really bad side stitch at 4M and had to stop to get a breather, I think I was just extending my frame too much and stretched my diapraphm. Once I relaxed I got back into the easy groove.
Will likely do about 7M at lunch today as I will stay late tonight so I can pick up my son from his birthday party after work.
total time: 1:01:55 (Trigon 2 - 141 miles)
6M at lunch today due to time limitations. GPS battery died 0.3M into the run, so the time is approximate, but it was a good clip today in the heat. Tried to catch Jeff Fogg who took off about 5 minutes ahead of me...saw him cross Broadway about 0.05M ahead of me at the 2.3M mark. Passed Pat B. going the other way at the Brownstone and made it a race to reach John's Hole bridge (summer connector) before him...did it! Then did 1 addtional loop around Freeman park. Estimate 1 easier mile (6:40ish), 4 good MP miles (6:00-6:10) and 1 easier mile (6:30ish).
total time: 38ish (Trigon 1 - 405 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Standard early morning run today on a warmer morning (59 degrees). Nothing special to report, just a slow and easy 7M run. Looking forward to a 20 miler tomorrow with the IF Group Run folks, it may be a large crowd tomorrow running anywhere from 10-20 miles.
total time: 56:12 (Trigon 2 - 148 miles)
7M around the greenbelt with Dan S on an absolutely beautiful day...~75 degrees with a light breeze and sunny. Nice conversational pace with Dan who ran well (even if he had "lead" legs today). Got a bit of heartburn about 5M into the run, must have been the plum crisp that Kami made yesterday which I ate way too much of last night and this morning.
total time: 51:28 (Trigon 1 - 412 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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IF group run this morning with a good turnout! Tami, Eric, McKay, Deb and Andrea and myself turned out on a beautiful morning (with a cool start at 45 degrees). I warmed up with a 2.5M run from home to the park, then we all took off down Sunnyside and onto Snake River Parkway. Eric and Tami turned back at 3.5M to return to start and hit the club to swim (triathletes!). We kept running along the greenbelt and a decent clip (about a 8:15 avg) with good conversation (McKay told us about attending the Olympic Trials!). McKay turned around at 6M into the run as he is just getting back from injury and was running well but was feeling it. Deb, Andrea and myself headed into Freeman park then headed back. At about 12M into the group run, we stopped for a breather and I took off to try and catch McKay at the park but he had already left. The gals caught up and then ran back to my house to help finish off their 18M run. Overall a good run and a good start to a fun day...having a party to send me over the hill. BEER...Yeah, baby!
total time: 2:36:30 (Trigon 2 - 168 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 1.00 | 0.00 | 6.00 |
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Great party last night, lots of good friends, good food, good times! Drained the keg and kept the party rockin' til the wee hours, with the last guests leaving around 12:30 after spending some time around the firepit.
Got up this morning with a bit of the hair of the dog, but once out of bed and with a cup of coffee in me, started to feel better. Kami and I still were kidless since the kids were at my parents, so we went for a run together!!! Don't get to do this often...Kami was running well and finished 4.1M today at a good clip. I ran with her for about 3M and did the other 3M around the loop at Community park at a faster pace, 1M at good MP, 1M at threshold (5:30-5:45ish). Great workout with Kami! Gotta get her on the blog now that she is running more.
total time: 45:30 (Trigon 2 - 174 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 1.00 | 0.00 | 19.00 |
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Another beautiful morning for a run. So I headed out the door at the normal early hour, feeling good and did a easy 9 miles this morning, progressing from an 8:30 to a 7:30 pace over the course of the run. Ran the standard route (Sunnyside) with a couple of neighborhood loops thrown in. Nice reflective run as I ponder turning 40 today...dang how did that happen? Will get out for a 6-8M lunch run today as well.
total time: 1:10:56 (Trigon 2 - 183 miles)
10M at lunchtime from the office, down the greenbelt and through Snake River Landing to Sunnyside road. A beautiful day to run, not too hot (but warming up as the run progressed) and no wind (although a little breeze would have been nice). Started easy, then about 3M with 0.5M fartleks at MP (5:36-6:15) with 0.25M rest. Turned around at the 4.7M mark then just ran comfortable (6:35ish) all the way back. Nice run...think of finishing off about 6M tonight to hit the 40K mark for my 40th birthday, we'll see if time allows.
total time: 1:06:00 (Trigon 1 - 422 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
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6M very slow this morning before my wife went to work early. A little stiff in the legs and back today...felt better by about 4M into the run.
total time: 50:19 (Trigon 2 - 189 miles)
7M on a hotter and humid day around the greenbelt at lunch. Still tired and stiff from yesterday's run, so nice and easy today with only about 1M at MP. Almost stopped at 6M, but decided to stretch it out.
Heading to Boise tomorrow on our way to Cottonwood for Kami's 20 year HS reunion and family campout. Looking forward to staying with friends and hopefully getting a run in with my buddy on the Boise greenbelt.
total time: 47:32 (Trigon 1 - 429 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10M on a nice morning down Sunnyside to Ammon Road and back. Longer run this morning as it will be the only one today due to our drive to Boise. Ah, vacation time!
total time: 1:18:05 (Trigon 2 - 199 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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8M with my buddy John around his neighborhood running on about every type of surface...pavement, gravel, trail, etc. Nice run, he was pushing the pace (more than my normal morning pace) but it was ok and the conversation and company was great. Our kids finally got to meet and had a great time together. Now off to Cottonwood. time:~55:00 (Trigon 2 - 207 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 5.00 | 0.00 | 0.00 | 14.25 |
| 10.25M early this morning in Cottonwood. Hills, hills, hills...rolling or steep are the choices. Ran out towards the Butte and back...good uphill out, nice fast downhill back. Got back to the house to run with Kami and she still wasn't ready, so I ran 4M around Cottonwood, literally around the entire town and through the middle! 1:07:30 (Trigon 2 - 217 miles)
4M with back out towards the Butte..she ran great for tackling her first real hill workout. Great workout with my wife. Now off to get stuff ready for camp and headout with the family to set up camp. Then back to town for Kami's 20 year high school reunion. Time: ~36:00 (Trigon 2 - 221 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 5.00 | 0.00 | 0.00 | 14.25 |
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11.25M this morning after a late night at Kami's reunion. This was a good hill workout that rivaled the Sunnyside Hill in IF...5M up to the base of the Butte with an elevation gain near 1100 feet! Grinder on the way up, nice MP back down to town and a mile through town to boot. Figure the hills are worth a couple of miles so I didn't go quite as long as I would have with the slow day planned for today.
3M run with Kami around town followed by 4M power walk where we just talked and enjoyed each others company (count as 1M).
A great relaxing/slow day with Kami. Now for a nap before the "formal" part of Kami's reunion tonight and another anticipate late night.
(Trigon 2 - 235 miles)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 2.00 | 0.00 | 0.00 | 9.20 |
| 6M this morning after a late night at Kami's high school reunion. We had a great time last night catching up with old friends and meeting a few new ones. I am not hung over as I took it easy last night but Kami was a bit. Nice run up through town and onto the Cottonwood Butte hill again and back. Nice and easy up and easy back with only 2M at a MP (6:15ish). 3.2M with Kami after I got back from my run, nice and easy to burn off the hangover. Now heading up to camp for a couple of days on the Selway river with family and friends. The kids have been with grandma and grandpa for the past day and half, let's see how everyone did! Trigon 2 - 244 miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.50 | 0.00 | 0.00 | 10.50 |
| 9.5M from camp this morning. Beautiful road to run on along the Selway River in central Idaho. Warmup for 0.5M to end of campground, then 4.25M down the road. On the way back, run into a young guy from San Diego who's family has a cabin and is there for a week. Run with him (Alex) most the rest of the way back at MP. Total time: 1:05:00
Go for a 3M powerwalk with Kami after breakfast, count as 1M. (Trigon 2 - 255 miles)
Go for a 6M float trip down the Selway, with me as the guide with Kami's mom and aunt. Have a great time, hit a few holes and 1 in particular that gets us all very wet. After 3 hours of rowing and guiding, I am pretty tired.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 10M run from camp along the Selway River again. Out 5M, then return and run with Alex again for about 2.5M back to camp. GPS loses signal, good thing I tracked the mileage yesterday! After the run, we packup camp and head back to Kami's hometown literally minutes before the rain hits! Total time: 1:08:00 (Trigon 2 - 265 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 easy miles up the road to Cottonwood Butte on a misty morning. Nice and easy, just a relaxing run before getting in the car for 10 hours to drive home to IF today. We have had a great time, but looking forward to being home. total time: 44:08 (Trigon 2 - 271 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 4.00 | 0.00 | 0.00 | 11.25 |
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4.25M easy this morning. Short today as the power went out and I got up late. Will go out again at lunch.
total time: 31:55 (Trigon 2 - 275 miles)
7M at lunch today on a windy day but a nice temp. 3M at about a MP (6:20) alternating with just slightly slower (6:35ish) for an overall avg. of 6:31. Felt good and easy effort for being back at altitude.
total time: 45:24 (Trigon 1 - 436 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.05 | 0.00 | 0.00 | 0.00 | 17.05 |
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7.05M easy this morning for my normal early morning run. Started slow and sped up to stay about 7:30ish for the last 3M. Nice morning, clouds starting to roll in but will try to get between 7-9M at lunch today then a long run (18-20) tomorrow with Andrea and McKay.
total time: 55:24 (Trigon 2 - 282 miles)
10M at lunch with Pat Bragassa, a high quality runner and 2008 US Master's Biathlon National champion!! Had a nice 6:55/mile paced run with great conversation. This was a fun run, one we have been trying to get together to run for a while and we happened to hit the locker room at the same time.
(Trigon 1 - 446 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.70 | 6.00 | 0.00 | 0.00 | 23.70 |
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20M early this morning. Started off the first 7M with Andrea, then McKay and Deborah joined us for another 6M or so. Did some fast tempo and MP loops around the Community Park pathway to finish up the 20M. Nice run, good company. Ended up with a 7:30 avg. for the entire run (first 13M were 8:00, last 7 were 6:30 or less). Because I was going slower, I did this as a depredation run, only had an Access bar before the run, 2 water stops and 1 GU.
Total time: 2:30:05
Got home, did some chores and ate a little bit then went out with Kami for 3.7M to community park and back. No time, just at Kami's pace.
Longest training day ever, besides running a race!
(Trigon 2 - 306 miles)
Watched the Allan Butler Twilight Criterium bike race tonight...man those pro riders just fly around this 1K course in downtown IF. It was cool to watch and to support these athletes (a really small crowd for such a cool thing to see.) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M very easy this morning. Recovery from yesterday...legs are a little stiff but not sore at all (plus at 5:30, still waking up!). Saw my friend Kristy and ran together for a bit to say hi. Easy day today. Maybe a run later with Kami as well.
Trigon 2 - 312 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.50 | 0.00 | 0.00 | 10.50 |
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Standard early morning 6M run along Sunnyside on a warm morning. Very easy, right hip and left quad a bit stiff at the start, but was able to run some sub-7 portions of the last 3M.
total time: 46:02 (Trigon 2 - 318 miles)
4.5M at lunch. Had to make an unplanned visit to the desert today for meetings, so the run was shorter than usual. Hot! Decent paced run (6:35 avg) with a slower first mile then 3M right at 6:30.
Trigon 1 - 451 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
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Standard easy run this morning down Sunnyside. A really easy first 2M then started picking up the pace to a 7:30 clip. I "felt" my knees a little bit this morning, not a pain or issue, just could feel them. I will take some ibuprofen just to ensure no inflammation is happening.
Trigon 2 - 325 miles
7M at lunch on a warm and windy day. 1M warmup with Jeff Fogg (8:00) then hit some slower MP miles (6:15-6:20ish) for 4 of the next 5M and 1M of cooldown at 6:45. Good run, felt pretty solid but was working a bit harder than I wanted (maybe the wind and heat) and I still "felt" my knees a bit. Mini-taper for the rest of the week heading into the HM this weekend.
Total time: 45:45 (Trigon 1 - 458 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Standard 6M early on this warm morning (66 degrees at 4:30am!) on Sunnyside. Took me about 4M to feel like I was even running, so this was a super slow-mo morning run. Felt ok, just had no juice. In blog lingo, I was not even close to the "8 minute guy". At least I didn't have a skunk for running company like Jon on his early morning run.
Trigon 2 - 331 miles
No lunch run today due to meeting conflicts. At least I am in a mini taper so it is not so bad. Maybe a few miles tonight? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.00 | 0.00 | 0.00 | 13.50 |
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Much more peppy for this morning's early run. Standard route, only 5.5M as Kami had to get to work early and I am trying to "mini-taper" for Saturday. Ran in my new Tangent 3's to try them out...light but a bit tight. Once I got the lacing right they were ok. Good pace this morning (7:20ish) for the run which was about 1 minute faster per mile than yesterday. I WILL get in 6-8M at lunch today.
Total time: 40:12 (Tangent 3's - 5.5 miles)
8M at lunchtime on a beautiful day, a little breeze and not too warm. Ran this at an avg. 6:33 pace, kinda alternating miles between "fast" easy and "slow" MP, keeping it between 6:40 and 6:20. Felt really good!
total time: 52:15 (Trigon 1 - 464 miles)
Monthly mileage PR by a big stretch this month! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Standard 6M this morning down Sunnyside and through the Shamrock park neighborhood. Nice and easy as a taper for tomorrow. I had to go early again since Kami had to be at work by 5:45, so I may get another few miles in this morning after the kids get up.
Total time: 47:00 (Tangent 3 - 11.5 miles)
3M after the kids woke up, running laps around the block to keep an eye on them just to finish off some miles today and be ready for tomorrow.
total time: 20:10 (Trigon 2 - 334 miles) | |
| | Race: |
Run, Rock and Roll Half Marathon (13.1 Miles) 01:16:42, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 13.10 | 0.00 | 0.00 | 19.10 |
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3rd Annual Run, Rock and Roll HM here in IF. I won it in 2006, didn't run it last year and hit it again this year as a training run.
Overall a good run. 1st place overall, new course record, ran a comfortable pace that I hope to keep at TCM and got a new pair of Asics shoes (any model!) to boot for the win.
The RD changed the course this year to make sure it was closer to the right length and because the county told him to make some changes on Thursday. I had it just over 13M, but with the tangents it should be right near 13.1M. Only about 35 runners, no other fast men but a great race on the women's side with the top 4 breaking 1:40! My friend Andrea was neck and neck for third until Lynette out kicked her with less than 0.1M to go!
I had forgotten how hilly this course really was. Started off fast (5:44) during the flat/uphill first mile (had to back-off to a 5:44, started way faster and knew I needed to slow down) then eased into a groove at around 5:50ish. But the hills started accumulating, especially 7-11. Mile 7 was all uphill, and miles 8-10 were uphill on a wash-board gravel road, so really bad footing and my slowest mile at mile 9 (6:08). Overall happy with the pacing considering the course though. Makes me feel pretty confident for TCM and for Poky and Salmon as training runs.
Did a 2M wu, 3M cd.
After the race, got home, showered and took the family to Craters of the Moon National Monument for the day and some hiking on the cinder codes and in the caves. About 4M of hiking, will call it 1 easy mile.
We also stopped at the Experimental Breeder Reactor - 1 National Historic site to show the family about the birth of nuclear energy and to explain how a nuclear reactor works. The kids really enjoyed playing with the hot cell manipulators!
Tangents - 248 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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7M recovery run this morning on the standard path down Sunnyside with a couple of loops around Shamrock Park. Nice run, no soreness and good pace considering yesterday's run, did a 7:35ish pace. Feeling good and ready for another higher mileage week, shooting for 85-95 miles.
total time: 53:13 (Trigon 2 - 341 miles)
1M playing "tag" and racing my son in the backyard for about an hour...he is fast! Essentially did a whole bunch of barefoot strides. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Standard 7M early this morning down Sunnyside. Felt great this morning, so I pushed the pace a little more than usual and ended up with a 7:15 avg. for today. The last 3M were actually sub-7:00. Will try to get a good lunch run in today, kinda hectic week as I am acting for my boss while he is on vacation, so a lot more meetings than usual.
Bought Kami new running shoes yesterday that are a 1/2 size large so she can run without causing blisters on the end of her toe from rubbing. She broke them in this morning with a 4M run, and she was excited to get back out running...yeah!
total time: 50:45 (Trigon 2 - 348 miles)
7M at lunch on a beautiful day, a little breeze and about 77 degrees. Easier first mile (6:35) then 2M at slower MP (6:13, 6:24), a easy mile (6:34), then 3M at slow MP (6:21-6:24) for an overall avg. of 6:26. Felt great, a good day of running.
total time: 44:59 (Trigon 1 - 471 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 3.00 | 0.25 | 0.00 | 16.00 |
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Not feeling very peppy this morning at 4:30 when I got out the door for the run, so instead of trying to run faster, I ran a bit longer. 8M down my standard Sunnyside pathway and back home at just under an 8:00 pace, tacking on a mile towards Yellowstone Highway. OK run, started feeling like a runner about mile 5 and my last 2M were my fastest at around a 7:37 pace. Will get out for a run at lunch and maybe a bit with Kami tonight around Community Park.
Trigon 2 - 356 miles
Nice run at lunch in the heat (83 degrees with no wind). Started off with a slightly upset stomach from the midmorning snack...Tabasco Cheez-it's are not good before a run! Kind of a "step-down" progession workout today. 1.5M warmup (7:00 pace), 1.5M MP (6:00), 1M slow, 1M MP (6:12, felt left hammy tighten slightly so pace slower than I wanted), 0.5M slow, 0.5M MP (6:05), 0.25M slow, 0.25 TP (5:37), 1.5M cooldown. Nice run with an overall average of 6:35. Good running day!
total time: 52:40 Trigon 1 - 479 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8M early morning on standard Sunnyside pathway, similar run to yesterday morning. Slow - a tad over 8:00 pace - but felt ok, just a bit tired. This may be my only run for today due to work schedule, but I will try to squeeze a 4M run in at lunchtime if possible.
Trigon 2 - 364 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.00 | 0.00 | 0.00 | 18.00 |
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10M early this morning. A warm morning (65 degrees at 4:30am) with a slightly breeze out of the NE which is unusually. Went longer today as I was feeling guilty for only getting in 1 run yesterday. Good pace this morning, ending up with a 7:33ish avg. pace. Started off a bit quicker (8:02) then pushed it up to the 7:30 range then saw another "rabbit" runner and pushed down to a 7:00 pace for the next mile to catch her (a good runner name Nikki who was moving this morning!). From then on averaged about a 7:25 pace for the remainder of the run which felt nice and easy. I WILL get a lunch run in today (7 or 8 miles).
Trigon 2 - 374 miles
8M at lunch on a nice bu warm and very humid day so it was hard to really get a good gear for this run as I ended up with a 6:49 avg. Ran 1.5M wu with Dan S then increased the pace some and got 1 MP mile in, then the humid started taking its toll. Ran around a 6:40ish pace for the remainder of the run.
Trigon 1 - 487 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13M on a very nice morning, warmer and a bit muggy due to rain storm that blew through last night. Slept in a bit more this morning as I am taking the day off to help with my son's birthday party so I started with a bit more energy that usual morning run. Nice easy run consistently averaging 7:33, ran through Snake River Landing and around the greenbelt down to Northwind and then back. By the end I was getting tired and very hungry, but it was a good run. Saw my buddy Scott riding his bike to work, good to see a friendly face!
Trigon 2 - 387 miles total time: 1:38 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
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17M run early this morning with the IF running group. Started off early and ran 2M to Community Park to meet Deb and Andrea for a 3M out an back to the hospital. Met up with McKay, Brian M. and Briam J. after returning to the park. We then did a 7M loop out to Sandcreek Golf Course and back to the park. Briam had to leave and Deb should have due to her knee issue. Then continued on to Snake River Parkway for a 6M out and back. I dropped off as we passed my neighborhood as McKay and Andrea went back to the park to finish of their run. Overall a good run with about 2M of MP thrown in at point, overall avg 7:55.
Total time: 2:14:30 (Trigon 2 - 404 miles)
After heading home, we back to the park to pick up soccer stuff for my kids teams this fall and stayed around for a coaches clinic and did some drills and practice to get ideas for the kids, about 1M of additional running.
Went to friends house for BBQ last night and met the track/XC coach from Skyline high school. Chatted for a bit with him and may help run with the boys this fall sometimes. Also got a see a friend whose son was a stellar runner for Arkansas in college and talked with him for a while. His son will be in town in a few weeks and I hope to hook up for a run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7M on a warm and muggy morning down Sunnyside and through Snake River Landing to the Iggy's and back. Nice early morning run, the pace started to pick up as the run went on, including charging the 0.75M long uphill at about a 6:50 pace. Nice start to the week and feeling good after yeterday's easy long run.
total time: 53:58 (Trigon 2 - 411 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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8M on a much cooler and windier day than yesterday, but it was still pleasant (55 degrees). Ran the same route as yesterday through Snake River Landing and then added another mile through our neighborhood. Easy pace (8:00 avg) and my left achilles was tender after the run. I only have ~420 miles on these shoes, but it feels like it is time to retire them.
total time: 1:04 (Trigon 2 - 418 miles)
5M run at lunch on a beautiful day...70 degrees and a slight breeze. Short run due to work conflicts, but just as well as my left achilles started getting really tight at about 2M and I had to slow up to about a 6:45 pace for the remainder of the run (trying for some quicker stuff, but from the get go couldn't do it because of the achilles). Better after the run, but need to stretch and ice it tonight.
total time: 32:50 (Trigon 1 - 492 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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7M easy early this morning. My achilles was still a bit sore, so I broke open new pair of shoes to see if that help, and it did for a while. At about 5M, I started feeling it a little again but nothing like yesterday. So, I think it is time to retire both pair of Trigon's Rides (between 400-500 miles each). Overall a decent run at about a 7:40 avg. pace. Saw 1 shooting star and 3 other runners out at 5am (I knew all 3 of the women, good for them getting out this early).
Saucony HRC Stratos - 7 miles
6M at lunch on another perfect running day. Unfortunately, not a perfect day for my body running. My left achilles is still aching pretty good so my pace today was an easy one (planned some speed work!). In addition, my GPS went out about 0.33M into the run, so the time is approximately, but it felt like and ended being about a 7:00 pace. Will stretch and try to ice the achilles tonight and I may take some time off the remainder of the week to get it feeling better.
Saucony Stratos - 13 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Well, I took my own advice and took it easy this morning and only did 4.25M at a easy 7:10 pace. After icing my calf last night, it felt a lot better and was feeling good this morning but I still wanted to be cautious. So, I slept in an additional hour and got up at 5:00 which only left me time for a short run. No real issue with the calf, though I did ice it while watching Olympics highlights. Most likely only run for the day due to work schedule. First soccer practice for my son's team tonight as well. I may try to get a short 3-4M in later tonight, but not pushing it.
Trigon 2 - 422 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Got up early this morning and got in a solid 9M at a decent pace (7:38 avg) on a pretty cool morning. Calf/achilles is feeling better although I did feel it but it didn't hurt at all. Afterwards I iced it for about 20 minutes which helped. Only run today due to work schedule.
Trigon 2 - 431 miles Total time: 1:08:35 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12M on a breezy and cool morning. I got up early and did the first 8M at a decent pace (7:35ish) before Kami had to head to work. After the kids got up, I went back out and finished off another easy 4M at about a 6:45ish pace. Passed the IF girls soccer team out for a run around Community Park during this portion of the run...need to work on their cardio conditioning. Calf/achilles is feeling a lot better, still noticed it but no pain. Still take it easy this weekend (mileage might be low if we are out camping, but I will try to get in 10M tomorrow some how).
total time: 1:30:05 (Trigon 2 - 443 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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Up at camp in Island Park at 6200 feet. Got up early and it was cold! I brought a long sleeve shirt but no gloves, so my hands got cold! Ran about 3.25M through the campground then came across a fellow camper from our group who offered a hot cup of coffee, so I ended the run there!
Took the family on the float trip down the North Fork in the late morning/early afternoon and had a great time. After we got back, most folks kicked back and the kids took off on the bikes to play and explore. I went for a 4.75M run through the camp for a couple of loops and spent the last 0.75M racing the kids on the bikes.
Trigon 1 - 500 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
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4M in the morning after getting up a bit later to allow it to warmup (3M easy, 1M tempo) then got back to came to break it down and head home. Family had a great time, starting getting Kami and I to think that we need to look into a camper as we are outgrowing the tent approach.
Trigon 1 - 504 miles Total time: 26:17
4M in the early evening after getting home and the rest of the family resting/watching a movie. Easy mile (6:35), MP (6:16), slow MP (6:26) and a final slow MP mile (6:28).
Trigon 2 - 447 miles Total time: 25:57 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
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8M early this morning down standard Sunnyside route. Nice and easy 7:45ish pace. Left leg about 99% back, right ankle twinging a bit but nothing to worry about. Felt good. Will try to get a good run in at lunch then the next 3 days on business travel so I have no clue what kind of mileage I will get in.
Trigon 2 - 455 miles Total time: 1:02:44
6M at lunch on a hot and calm day. Got in 1 MP mile and the rest were between 6:35-6:50. Overall an ok run but started to feel a cramp coming on in my leg hamstring so I just finished it up easy at an avg. 6:38 pace for the run.
HRC Stratos - 19 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.75 | 0.00 | 0.00 | 15.75 |
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Out the door at 4:15 for my standard 8M on the Sunnyside route. Nothing special to report, just a nice easy run with a pit stop at home at 7M. Now off on business trip where I hope to get at least a few runs in before and after meetings and flights.
Total time: 1:02:00 (Trigon 2 - 463 miles)
Arrived in Maryland and got the hotel, then went out for a run before hooking up with the other guys for dinner. 5.75M around town at a decent clip with a 6:20 and a 6:06 mile in there. Found the HS track and did a 1/4 in 65 seconds then headed back to the hotel. Good weather for Maryland in August, not too hot, low humidity and a slight wind.
total time: 35:30 (HRC Stratos 26 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.65 | 2.00 | 0.00 | 0.00 | 13.65 |
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7M around town from the hotel early (4:45) as we have early meetings today. Same basic route as yesterday to downtown and back via the HS, only this time did 5X400 with 200m rest. Slow 400's as I was still trying to wake up (avg. 1:32) but at least got some MP work in. Now off to meetings and maybe a run this evening (unless we go to an Orioles game!)
Total time: 50:45 (Stratos - 33 miles)
6.65M on a beautiful evening in Baltimore. Went out after a good dinner with the guys, but too soon after such a big dinner (too much salad bar, and that last beer was too much!) About 2M in, I had to stop and puke as the pressure on my stomach was too much. Feeling better but still running a little slower, I followed the map I had for a 5M run, but obviously got a bit lost and ended up going long on a pretty hilly course. Heading back tomorrow, but plenty of time in the morning for a good run.
Stratos - 40 miles Total time: 48:30 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
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9M on a very nice morning and feeling a lot better than on the run 9 hours ago. Took the same basic loop as last night but in the light this time. Got onto the BWI trail for a while, I will have to run this one the next time I am in town (it is a nice looking 9M loop around the airport). Felt good for a early morning hill workout.
Total time: 1:05:35 (Stratos - 49 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 2.00 | 0.00 | 14.00 |
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After a long day of travel yesterday (a 3 hour delay in Cincinnati due to mechanical problems with the plane), I got out for an easy 7M on a chilly morning. Started out wearing my Trigon's and immediately ran back home to change shoes and retire these as my achilles started feeling it right away. After changing into the Stratos, a good run at a 7:27 pace. Will get out for 6-8M at lunch today. It is good to be home.
Total time: 52:10 (Stratos - 56 miles)
Nice 7M run on a beautiful day at lunch...65 degrees, sunny and a light wind. 1M warmup (6:39), then some 50/50 miles of tempo and MP for the next 5M, then a cooldown mile. The total run ended up with a nice and easy 6:22 avearge pace. Felt great, no pain or any fatigue, just a simply fun run.
total time: 44:30 (Stratos - 63 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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16M solo run early this chilly morning. Got up early to start the run at 5:15 and head to Community Park to see if anyone would show up for the group run (no one did). Went out for the rest of the uneventful run at an avg. 7:35ish pace for the entire run. Not too motivated this morning as I had not run this cold in a while, so I almost quit at 8M but kept going to finish it off.
Total time: 2:02:00
2M with the kids at a Kids Run this morning. Ran 0.75M with Katelyn as she finished 6th out of about 100 kids. Then I ran 1.25M with Justin with him finishing 7th out of about 90 kids. A fun event put on by a local ped's clinic to promote physical activity. Every kid got a medal, a t-shirt and a backpack...and it was free!
New Stratos (2) - 18 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8M on a beautiful morning...56 degrees, no wind crispness in the air. Started off slow and not too motivated (8:15) then saw a rabbit up ahead about 1/2 mile and kicked it into gear for the rest of the run averging about a 6:45 pace which felt pretty good. Nice start to the week.
Time: 56:00 (Stratos 2 - 26 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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8M early this morning on the standard pathway. Started way slow, then bumped up to around a 7:30 avg. for the last 7M. Good early morning run, nothing to write home about.
Total time: 1:01:30 (Stratos 2 - 34 miles)
Stayed late at home to get the kids off to their first day of school, then had to head right to the site for a meeting and got back late for lunch. Got out for a quick 5M run in hot and very windy weather (probably windiest day in IF this summer!). Overall an ok run, but couldn't get my energy level up for a tempo run.
Total time: 32:56 (Stratos 1 - 68 miles)
1M with the soccer team for a scrimmage helping the kids understand positioning, spacing and passing to get ready for Wedneday nights game. Got a good sweat up! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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7M early this morning on a VERY WINDY day...felt like a hurricane out there at times, especially when I was heading south. Luckily, most of the run was down Sunnyside Road which is an east/west connector so I just had a heavy cross-wind for the run. Overall a decent run for 4:15 in the morning. Left hamstring was a bit tight during the run, but not worried about it right now.
I talked with my friend Pat who ran and won the Mesa Falls marathon last weekend. He indicated that the portions of the run on the gravel road (13 or so miles) were especially tough this year as it was very dry, washboard and slippery and let his calves really feeling strained. With this in mind, I am really rethinking running Salmon as nearly 20 miles of the race are on gravel roads and I am sure they will be no better than those in Island Park for the Mesa Falls race. I just don't think I need/want to cause that much strain on my body before TCM just for a training race and a possible win in the marathon. I would rather be fresh and healthy heading into the Master's championships with a solid last few weeks of training. I will likely call the RD in the next day or two to discuss this more, but I am leaning heavily to not running.
Total time: 55:30 (Statos 2 - 41 miles)
5.25M around the greenbelt on a very windy day with Pat B. He is still recovering from Mesa Falls marathon, so we just took it easy and had a great conversation about work, family, running.
Total time: 41:30 (Stratos 1 - 73 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.00 | 0.00 | 0.00 | 8.50 |
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4.5M very early this morning on the Sunnyside route as it a my usual Wednesday at the site. Easy first mile, then ran the rest at about a 7:35 avg. Overall felt really good. I will try to get another 4-5M in at lunch today.
(Stratos 2 - 46 miles)
4M at lunch in between meetings and tours. Went hard to simulate race pace for this weekend and ended up avg. 5:55 for the run. I was not too happy with my power/kick, but the turnover felt pretty good.
Total time: 23:40 (Stratos 1 - 77 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
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Easy 5M on a cooler morning down the standard Sunnyside road route. Legs felt great this morning as I started my mini-taper for Saturday's race. The pace was easy, but I ended up with last couple of miles just under 7:30 and it felt like 8:00 pace. I will get a 5 miler in at lunch today at around a 7:00 pace just to keep the legs fresh for the race.
Total time: 38:45 (Stratos 2 - 51 miles)
5.75M easy around the greenbelt at lunch, running with Dan and Pat. We ran easy (7:30ish) and just talked the whole time. About 4M in, I had some serious intestinal distress and had to make a stop at 4.5M and it never really got much better for the rest of the run.
My GPS battery died right before the run...the avg. battery life is getting crappy right now (maybe 7 hours), anyone else with a 205 having issues with their batteries? I am going to check the Garmin website and send them a note.
Stratos 1 - 83 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Day off today so I slept in a little and got out for an easy 6M at around 5:30am. Nice day, good temp and no wind. Ran down through Snake River Landing to get a little rolling hill work and ended up averaging 7:17 for the run, the last 3M just under 7:00 pace.
total time: 43:38
After dropping the kids off at school, Kami and I went out for 4M from our house over to Community Park for a lap and back home (her normal route). Ran into some friends and chatted for a bit. Kami did great averaging 9:00 pace and making it look easy.
Looking forward to tomorrow's race!
Stratos 2 - 61 miles | |
| | Race: |
Pocatello Half Marathon (13.1 Miles) 01:15:36, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 13.10 | 0.00 | 21.00 |
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Great day today. Got up early and caught a ride down to Pocatello with Lynette and McKay. Once there, met up with Andrea and did a 3M warmup then got on the buses to the start. Stomach issues from yesterday continuing but not too bad up to the start. Right before we get on the buses, see a young guy in an ISU warmup suit and chat with him for a bit. He indicated a goal of 1:10, so I knew I was in trouble for the overall win.
At the start, the weather had settled down and the high winds in Poky had died out in Inkom at the start. This race is all rolling hills despite what the profile shows so keeping a consistent and maintainable pace is the trick. The gun goes off.
1- 5:21 Go out hard with the ISU guy, John Ricardi. The pace feels ok, but I know that I likely cannot sustain it for the whole 13 so I back off to run my race and let him go.
2- 5:34 Just crusing through the rollers.
3- 5:41 A bit more uphill here but still rolling and passing marathoners.
4-5:49 More hills.
5- 5:32 A bit of downhill section so I pick up the pace.
6- 5:39 Still feeling really good. The next mile is where I got my side stitch last year so I just focus on nice a steady running
7- 5:45 Feeling good. Take a Gu right about here.
8- 6:06 The hill under the freeway up to Century high school. Not too long but a momentum killer.
9- 5:58 Over the worst of the hill and now just catching my breathe and rolling on the uphill through here.
10- 5:49 Breathe back, but now starting to feel a little intestinal distress.
11- 5:51 Intestinal issues getting a little worse, just focusing on keeping consistent.
12- 5:55 Ok, insides not feeling good. Trying to decide whether to stop at a porta pottie or keep going...I keep going.
13- Made the turns into the park and I can see the finish...and the blue huts!
0.13 - 0:45 Finish with all that my insides will allow.
Overall I secured a second place finish, the 1st Master and take 3 minutes off my time from last year! Young ISU runner John smoked the run in 1:09:xx with a great race.
As for our little IF running group, Andrea won 1st overall in the HM, Lynette was 1st Master just behind her and McKay was 3rd in his AG! Not to bad for the IF group.
Afterwards, did a 2M cool down with Lynette, then a 4.9M cooldown with Andrea. After the awards, my family had driven down after my daugther's soccer game and we spent the afternoon at the Ross Park water Park. What a great day!
Kory W. deserves huge kudos for a smoking 2:36, new course record and outrunning Chuck Engle! His training was superb and he peak just right to blow the marathon away!
Tangent 3 - 26 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5M easy before church just to loosen the legs up a bit. Felt really good after yesterday.
Total time: 37:45 (Stratos 2 - 66 miles)
Took the family to the East Idaho State Fair and walk around all afternoon...the last couple hours in the rain running from building to building.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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15.25M easy early on a very cold and windy morning. 40 degrees and good winds made me dress for the first time in warmer clothes (gloves, long sleeves, vest) and I was still cold. Did 7M by myself the met Lynette and Andrea for the last 8.25M. We zipzagged through the numbered streets to take advantage of the trees to block the wind. Had a good run at about a 8:00 pace and lots of good conversation.
Stratos 2- 81 miles Total time: 1:56:40 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.25 | 0.00 | 0.00 | 12.25 |
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6M easy early this morning down the standard Sunnyside route on a cool morning once again (40 degrees)...fall is here in Idaho. Nice run, nothing special to report.
Total time: 45:30ish (Stratos 2 - 87 miles)
6.25M at lunchtime on beautiful day...60 degrees and no wind. 1M easy (6:30) then the rest at MP (5:59-6:17) which felt really good. Officially withdrew from Salmon marathon as I didn't want to risk any injury/muscle issues from running on 21M of rocky/gravel/washboard roads. I am planning on a hard 20+M with Pat B (sub 7:00 pace). on that Friday before the Salmon race instead.
Total time: 38:45 (Stratos 1 - 89 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.00 | 0.00 | 0.00 | 8.50 |
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4.5M very slow miles really early this morning. Nothing good to report about this run as I just could not get going, didn't really wake up and had to get back as the insides were turning once again by the end of the run. Got'er done is about all I can say about that (Larry the Cable guy meets Forrest Gump...what a visual).
Stratos 2 - 92 miles
A quick run in between meetings at lunch today. 4M at fast MP (5:52 avg.) on a beautiful day! Nice run, pace felt comfortable hard but maintainable for longer (I just didn't have the time). Good hard run!
Stratos 1 - 93 miles total time: 23:28 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7M early on a pretty nice morning. Standard morning run on standard route, nothing special to report.
Stratos 2 - 99 miles
6M on a nice running day but a crappy run, literally. 3 bathroom stops made this not a very fun run. First 2.5M with Jeff Fogg, then the rest I tried to speed up then nature started calling.
Stratos 1 - 99 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.65 | 0.00 | 0.00 | 0.00 | 17.65 |
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Standard early morning run this morning, 7.5M in chilly weather (40 degrees) so I wore long sleeves, gloves and a light vest. Overall a decent early run at around a 7:45ish pace. Will try to get 7-8M at lunch today pending no stomach issues today!
Stratos 2 - 106 miles
10.15M on a beautiful day at lunch. Nice and easy conversational paced run (7:07) with my buddy Pat, where talked all kinds of things from business travel to collegiate runners. Overall a really nice run, except my intestinal issues were gurgling from mile 4 on, never enough to stop but enough to feel it. I wonder if my bowl of cereal every morning and the milk associated with it is now not agreeing with me?
Stratos 1 - 109 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
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A nice run this morning with the IF running group (Andrea, Lynette, McKay, Jeff F). 3M faster warmup to the park, then 14M with the group at about a 7:55 avg. Overall a nice run from the park through Snake River Landing. At 5M we stopped at a restroom and Jeff indicated he was going to finish his run a bit slower. Got back to the park for a quick food break, then ran back to the park. I peeled off just before the park to head home and finished off the last 1.5M of my run solo. A great morning for a run!
Total time: 2:10:XX Stratos 2 - 124 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Nice early morning run before church. 7M on a beautiful morning, kinda a progression run, starting at 8:11 pace then last mile at ~ 7:00 pace. Felt nice and easy the whole time and no stomach issues...yeah!
total time: 52:40 (Stratos 2 - 131 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.50 | 0.00 | 0.00 | 13.50 |
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7M on a cooler (41 degrees) and windy (out of the north, brr!) morning. Saw more traffic on Sunnyside at 4:30am than I have ever seen. Nice run though, avg. 7:30ish and felt really fresh. Looking forward to a good week of running topped off by a 20M with Pat B at a faster pace on Friday.
Total time: 52:50 (Stratos 2 - 138 miles)
6.5M MP miles (6:07 avg) around the greenbelt on an absolute gorgeous day at lunchtime. Wanted to get a bit of a tempo run in, as this started out good but the nature call came up again and slowed up my last couple of miles. Decent splits (6:13, 5:50, 6:02, 6:05, 6:14, 6:14, 3:06) to start off the workweek.
Stratos 1 - 115 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
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Nice and easy 8M on a nice morning...46 degrees and no wind. Started off thinking 6M was all I was going to get due to some soreness and not being awake, but by 3M in I was feeling pretty good and the pace was picking up so I pushed the route out and finished 8 miles. Last 4M were about 20 secs per mile faster than the first.
Stratos 2 - 146 miles
Wow, what a beautiful day for a run. Had planned 6M, but due to the weather got in 7M. Kinda a fartlek run with part of evey mile fast, part easy and then mostly alternated MP and easy pace miles. Splits: 6:49; 6:20; 6:38; 6:23; 6:24; 6:30; 6:47. Overall a great run (no nature stops!! Had a bagel, cream cheese and homemade plum jam for breakfast today instead of my usual big bowl of cereal and milk). Maybe I am developing an issue with dairy?
Also, I got 7.5 hours of workouts on my Forerunner this past time, that even off of less than a full charge. Maybe the unit was just getting angry for a couple of weeks and now is maybe closer to normal!
Stratos 1 - 122 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
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A very hard 5M run this morning...not physically but emontionally and mentally. I learned last night of the death of a very dear friend of mine and I am still having a hard time really believing and understanding it. Steve lived life to the fullest and was the one person I knew who truly lived life with the motto "Carpe Diem". He was the person who took me on many a grand adventure (many memorable mountain biking trips to Moab, UT) and who I could always call up to hear about his lastest excursion around the country or world. From Moab to Maui, from Sturgis to the Costa Rica, from the Gallopogas Islands to Russia, Steve lived life to the fullest! He was a person you could count of for having the biggest smile around and a ready willingness to be there for a fun time, a beer, or just to share his friendship. I miss him terribly and have a very heavy heart today.
I will miss you, Steve!
4M at lunch as hard as my legs and heart would take me, which wasn't much as my heart was heavy and thus so were my legs. 1M ok (6:11) as I was working off anger, 1M slower as I fought to keep it together and then repeated this cycle again. The last 0.5M was very slow as I struggled to keep it together and even not get light headed...could not have run any further.
Stratos 2 - 151 miles; Stratos 1 - 126 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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7.5M easy this morning on a cooler day (37 degrees), I even slept in a little and didn't get started until 4:30am! Nice easy paced run (avg. 7:50) but a slight progression from 8:30 to 7:25 for the last 0.5M. Will try to get another run in at lunchtime between meetings, another easy run in preparation for tomorrow's 20M with Pat B. Planning this as the last really good long run, a progression run up to race pace!
Stratos 2 - 159 miles
7.75M at lunch on a gorgeous day! First 4M with Dan S. then the last 3.75M a bit faster. Just a nice run overall. Overall avg. 7:12.
Found out more about my friend Steve's memorial services and looks like I am heading to Phoenix next Thursday for the funeral and good ol' knock down party in Steve's honor...the way he would want to be celebrated!
Stratos 1 - 134 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
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20M progression run with Pat B this morning on a beautiful day...perfect for a long run. Started off with 1M easy (7:15) then started progression up to a 6:30 by mile 10. Second 10M we pushed the average up to 6:15 and hit the last few miles at 6:10-6:18. We were hoping to get the last 4-5M at closer to 6:00 pace, but this still felt pretty good and hard for a training run. Nice conversation and glad to have someone there on a harder long run like this. Tried to do the run on minimal fuel, only 2 Gu's and a little water and Powerade. Overall I was really happy with the run...good solid effort after a solid but emotionally draining week.
Stratos 1 - 154 miles Total time: 2:11:07
Took the family to the Tiger-Grizz XC Invitational at Freeman Park, the largest XC meet in SE Idaho outside of State Championships. Over 40 teams, 800 runners and 4 major races on a gorgeous day! Lots of fun. Ran about 1M around the park to observe the races and check out the course which I hope to run next week at lunch to try my time against the varsity boys results (top time was about 16:30...fast on this course!). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
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Nice and easy 13.25M run on a beautiful morning (this is awesome weather for runners!) with McKay and Lynette. Nothing special, just nice and consistent with good conversation. I actually felt really good this morning after yesterday's long hard run so it was great to get this run in and having it feel so easy.
I may try to get back out this afternoon when the kids have a playdate and Kami is visiting with a friend for another 6M+ to get my first 100 mile week.
Total time: 1:45:02 Stratos 2 - 172 miles
6.25M in the early afternoon with Lynette who wanted to go back out and finish off a long day (19M for her!). 100M+ for the first time ever, a new mileage high for me!
Total time: 45:26 (Stratos 1 - 160 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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8M easy early this morning before church. Started off pretty easy (8:15) then progressed up to a 7:00 pace for the last mile and felt really good during the run. Then, after breakfast and resting a bit, going to church, I started to get really tired. I didn't sleep very well last night, and on top of 50 miles in the last 2 days, I was not surprised. Tried to catch a couple little eye rests during the day.
Total time: 1:00:45 Stratos 1 - 168 miles
13.5M bike ride with Kami after my folks came and got the kids for a playdate. Took off from home, through Snake River landing and to Freeman Park and back. We rode hard the whole way (avg. 14 MPH) and Kami really kicked my butt on this ride...she has strong, powerful legs and pounded me on the uphill climbs! It was a glorious day and we had a blast riding together. I will count this as 4M running easy (though my legs are trashed as I write this).
Tomorrow on easy short run before work (Kami works early so it has to be short) then I am pacing the Skyline HS XC boys up the Sunnyside hill for a hard workout at the request of the XC coach. Hopefully I will have gas in the tank to push them pretty hard (though I have doubts about the pace the coach wants...mostly for me!). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 6.60 | 0.00 | 0.00 | 14.50 |
| 6M nice and easy on a good morning through Snake River Landing. Thought I would still be pretty sore and fatigued but I wasn't that bad. First mile really easy (8:20) then progressed up to a 7:20ish pace at the end of the run.
Stratos 2 - 178 miles
No run at lunch today (most likely) as I will be pacing the Skyline HS XC boys up the Sunnyside hill this afternoon. Got up to the hill a little before the team and did 1M warmup on the warm afternoon (85 degrees) with no wind. Once the kids got there, did another 0.5M warmup then talked to the coach about what he wanted. He had his top 50 fastest times for the 6.6M out and back up the hill (ranging from 39:22 by David Jankowski - who went on to run collegiately for Oklahoma State - to just over 46 minutes) and wanted me to push his 3-5 fastest boys to a low 40's time. So we took off at a good clip and the top 2 boys hung tough for the first mile (6:50 ish) then it was the #1 boy, Isaac, and me for the rest of the run. I kept the pace pretty steady (~7:00ish) to push him and I talked to him about his form, breathing and motivation to keep him going. The pace felt really easy, which was very encouraging. We hit the 3.3M mark at around 24 minutes then hit the downhill back. I could tell the kids were not used to downhill as I was just coasting and holding back, trying to help Isaac with the mechanics of downhill but he was struggling a bit and never did quite get his breathing or cadence quite right. We ran steady and hit a final time of 43:11 for the 6.6M (6:36 avg.). Felt good to help push Isaac (who beat his time from last year by over 1.5 minutes!) and to see how easy this felt. If I were running this for me, I think I could have easily beaten the time by Jankowski. Overall a good day of running (finished off with about 0.5M cooldown back to the truck).
Stratos 1 - 176 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 3.13 | 0.00 | 13.26 |
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Out early for an easy 7M run on a nice morning. Just nice and easy today, nothing special. At lunch I may try to run the course from the Tiger-Grizz XC meet last week (3.125M) to see how close I can come to the times the boys laid down.
Stratos 2 - 185 miles
A beautiful day for a lunch run. Dan S. and I decided to run the HS XC course (3.125 miles) from last weekend's Tiger-Grizz Inviational. First lap easy to get to know the course, we ran it in 24:30 and realized it is a pretty hard course. Then took about 5 minutes to rest for a hard run at it. I was targeting 18-19 minutes, Dan 23:00. First mile felt tough and my legs were feeling heavy from the last week and yesterday's hill workout, but hit it in 5:47. Next mile felt about the same, but with more uphill work (5:54), then mile 3 I was just trying to hang on...6:03. Last 0.125M is an uphill finish and ran it in 47 seconds (6:20 pace, ouch!). Overall really happy with the time (18:30) considering the fatigued legs, so I am going to log these as Threshold miles due to the fatigue factor. I may run this as a last hard workout on Monday, Sept. 29 (taper week) before the TCM and try to get close to the 16:34 winning time from the meet.
Stratos 1 - 182 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
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Wednesday...site day once again which means a very early run (out the door at 4am) for a shorter run and a usually short, if any, run at lunch. So, 5.5M on a nice morning at a very slow pace. Felt tired and a bit sore this morning...I think the accumulation of miles over the past week has caught up. Maybe it will be nice to just have a short easy day today.
Stratos 2 - 190 miles
Got back from the site early, so I went out for an easy run around Freeman Park on a warm afternoon. Just nice and easy pace (6:48) for 4.25M to keep the mileage up.
Stratos 1 - 186 miles
Take off for Mesa, AZ tomorrowfor my friend Steve's funeral, so planning a longer run in the morning before driving to SLC for the flight. Sad occasion, but it will be nice to have the closure, see some old friends and celebrate Steve's life and impact on all of us. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Slept in a little this morning and spent some time with Kami before the run. Got out the door about 6am for a nice 10M through Snake River Landing to Broadway and back. Easy but better than usual (6:55 pace) for the entire run which felt great!
Stratos 2 - 200 miles
13M bike ride with Kami after dropping the kids off and school and scanning in pictures of my friend Steve for the collage/slide show tomorrow. Good pace, once again Kami rode hard and really pushed me. I will count this as 4M at an easy pace.
Drive to SLC right after lunch then hook up with a couple more friends in Mesa tonight before the funeral activities tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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7.25M easy down Main Street in Mesa as the sun was coming up. Running with a nasty hangover is $)#*%! Averaged 7:30 somehow...therapy before today's activities and my body revolting against the massive amount of cerveza that we drank last night. Met lots of Steve's family and friends and had a good time remembering his impact on our lives. Now, off to puke...
Stratos 1 - 193 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice easy run through Mesa on Main St as the sun was coming up at just under a 7:00 avg.. Felt a lot better this morning (only 1 glass of wine and a shot in Steve's honor last night) and got a bit more sleep. Flying back to SLC today and driving back to IF with 3 friends. Looking forward to seeing Kami and the kids. Stratos 1 - 203 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 1.00 | 0.00 | 0.00 | 7.75 |
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7.75M before church this morning on a cool and windy morning. Overall a good run avg. just before 7:00 pace (1M at 6:10!). A good start to the taper week.
Stratos 2 - 208 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
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Easy 6.25M progression run (7:40-6:45) early on cool and windy morning. Nothing special to report. Had to get up very early so we can drive to Pocatello and get on a 8:00 flight for our business trip this week. Hopefully some more good runs in new places during the taper week.
Stratos 2 - 214 miles 5.5M from the hotel after dinner, which was a huge mistake as the food did not sit at all well with me during the run. The run was slow due to the stomach issues and I had to hit the bushes as I got back to the hotel...felt a bit better afterwards but man, that was not a good run. On top of that, the area where our hotel is has horrible lighting and patchy sideways at best. Most of the run was on worn down paths in the dark, so I was running by feel and luck. Stratos 1 - 208 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 5M easy (7:30 pace) early this morning around the streets near the hotel. The sidewalks and shoulders here suck as there is no room on the road and the sidewalks almost don't exist. Short this morning due to early start to the day to get to our meetings. I will try to get another short one in this afternoon after we get to our next destination.
Stratos 1 - 213 miles
After some great meetings this morning, we drove to our next meeting location and got the hotel in late afternoon. I changed and took off from the hotel thru a little neighborhood and found a reservoir with a trail around it and got in some good MP miles (6:15 avg) during daylight. A good run and a good run for tomorrow morning before more meetings.
Stratos 1 - 219 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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11M early this morning. Ran to the reservoir and did 4 loops around the 1.9M perimeter pathway in the dark then back to the hotel. Nice run but had to go a bit slower (7:34 avg) to watch my footing on the trail. Nice and peaceful run.
Most likely won't get in a run tonight due to schedule nor tomorrow as our flight leaves too early to run before hand.
Stratos 1 - 230 miles
Got done with some more good meetings and facility tours today then drove back to our original hotel by the airport. After a lighter dinner, went out for a run on a much better road with a good shoulder and much less traffic. Good evening 5M run except for the bugs which were out again but not biting like they were on Monday night. Will try for a short run very early before leaving for the airport at 5:20am.
Stratos 1 - 235 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4M VERY early (you don't even want to know), good thing I can sleep on the plane. Nice and easy (7:16) down the empty road from last night. Good to be heading home, can't wait to see my family. Stratos 1 - 239 miles Total time: 29:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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After sleeping in a bit this morning, I got out for a nice 7M easy paced run down Sunnyside. First 3M were 7:45-7:09, then I ran the last 4M under 7:00 pace, averaging about a 6:45. Good run and a nice week of tapering. Tomorrow get in between 8-15M depending on time, running partners and family commitments.
Picking up our new camp trailer today and getting it ready for a camping trip tomorrow, most likely out at Craters of the Moon for its maiden voyage with our family.
Stratos 1 - 246 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 3.10 | 0.00 | 0.00 | 12.60 |
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12.6M this morning with a good group of friends...John Allen from Logan, Andrea and Lynette. 2M warmup to Community Park at about a 7:30 pace, then ran about 7.5M with the group at an easy 7:50ish pace through Snake River landing and back. 3M back home with Jon at about a 6:30 pace felt really good.
Now off to coach a soccer game then go camping with the family at Craters of the Moon. UPDATE: Craters campground was closed, so we camped up at Warm Springs near Ashton instead (got to see the colors changing on the trees, it was gorgeous!).
Stratos 2 - 228 miles Total time: ~1:33 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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We had a great time camping last night up near Ashton and the camper is awesome, perfect for our family right now and easy to tow behind my 1/2 ton pickup. We had all the stuff we needed to outfit in already from our tent camping supplies, so set up was a snap once we got the site. Had a great time with the family hiking, cooking, playing games. Got up after a long night sleep in the warmth of the camper (sweet!) and made a good breakfast, played around with the kids then broke camp (25 minutes to get it all packed up! Awesome, I am going to love this!) then headed home.
Went out for a 5M run in mid afternoon and hit some decent splits, avg. 6:25 for the run. Got up to goal MP at TCM (or even better at points) for portions of the run and it felt great except for the side stitch at 2.5M that took about 0.5M to get rid off.
Stratos 2 - 233 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.75 | 2.00 | 0.00 | 10.00 |
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4M easy early this morning to help front load the taper week. Decent pace (7:15 avg) for an early morning run, getting psyched for TCM this weekend. Forecast right now for TCM...scattered showers, low 50, high 68. Temp perfect, not happy about the showers but things can change in 6 days!
Can you believe what Haile did at Berlin...2:03:59 for a 4:44 average pace! Amazing!
Stratos 2 - 237 miles
Great 6M run at lunch on an awesome day. 1M warmup with Pat B (7:20), 2M at Threshold pace (5:35, 5:26), 2.5 at MP (5:58, 5:48, 5:50ish) and a 0.25M cooldown back to the office. Overall the pace felt very manageable and comfortable, though the 5:26 mile was fatiguing and took my breath away a bit. A good last hard paced run before TCM. Ran in my Tangent's that I am planning on using for the race just to make sure they are feeling good and are comfortable.
Saucony Tangent 3 - 32 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Great 7M run on a beautiful day at lunch. Ran the first mile with Dan S. and Jeff F. at a nice and esay pace. I then picked it up to a comfortably easy pace for the remaining 6M, around a 6:35 average. Very good run for my last longer taper week run. Next couple of days only 4-5 miles each, Friday off then Saturday 2-4 miles.
Stratos 1 - 253 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Yesterday afternoon my throat started to feel really scratchy and my head started to hurt...what a time to come down with a summer cold! So today I am staying home and resting and trying to kick this or get over it quickly before Sunday's race. Feel ok, but the throat is still a bit raw and my ears are plugged up and have some body aches. Lots of vitamin C, echinechea and rest on tap for today and possible staying home tomorrow as well. Mind over matter....I will not be sick, I will not be sick!
On a good note, the IF airport opened today after a month long closure for runway repairs. So my flight to Minneapolis on Friday is on! Yeah! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5M easy around the greenbelt. Nice day, good company (ran with Dan S for about 2M) and a good shakeout run for this cold. I actually feel a lot better after the run! I kept it nice and easy for the run and threw in 3 MP strides at the end. No problems.
Heading out tomorrow, looking forward to the events!
Total time: 36:00 Stratos 1 - 258 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Got to Minneapolis/St. Paul no problem today. Once at the airport, the support from the TCM staff and volunteers has been amazing. Friendly folks who are very willing to help and make the experience the best. Got to the host hotel via a van with just me and the driver who was great. Met Ed Torres (from the CU Buffalos, I just read about this guy) and Chad Johnson from Hanson-Brooks team. Got checked in at the hospitality suite, signed up for massages and then headed to my hotel about a 5 minute walk away. The driver who drove me to the hotel was from Pocatello, ID...small world.
Waited at the hotel until Logan, Seth and Megan called then walked over to meet them at the "suite". They got checked in, then we went for a easy ~4M (32:00) run along the Mississippi River. As we were heading back, we ran into Alberto Salazar and Kara Goucher out for a run and said hello! How cool is that!
Got showered and then went to the VIP reception with Logan and Seth (and Megan) for some food and to listen to the presenters...man the TCM does a lot for kids charities and to promote kids health. Then Logan and I went to the "suite" for the massage and had a nice relaxing and revitalizing massage. Met and talked with Tracy Lokken, last year's Master's champ.
Now off to sleep, then and easy run in the morning, a course tour, technical meeting, souvenir shopping and the pasty party. Then, the race on Sunday!
Tangent 3 - 36 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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After a decent night sleep, Logan and I got up early (7:00am) and did a nice easy 4.5M run up to the Capital and finish line area, saw the happenings with the preps for the 5K race and ran up the last 1.1M of the marathon past St. Paul cathedral just to get a taste of the hill. Returned the same way to the hotel, got showered and ate a good breakfast at the hotel. Then we headed over for the tour of the course with Seth and Megan and about 25 other folks. The tour took about 2.5 hours and I talked quite a bit with Tracy Lokken, Tim Rieger and Kristen Fryberg about the course. From the bus, the hill from 21-24ish didn't look bad (we would learn differently on race day).
Got back in time for the technical meeting...WOW I have never been that close to that many FAST people. Saw Katie Koski and Brandy Erholz and said hello. Talked to the Hanson brothers from the Brooks-Hanson Distance Project and talked a bit with John Piggott and Mike Wardian.
Logan and I then did a little souvenir shopping at the expo, the Science Museum and Macy's before taking a nap at the hotel. Man was that nice!
Back to the expo for the pasta party where we sat and talked with Mike W. and John P. for a bit then hit the hotel early for as much sleep as we could muster. About 2:30am, the room above us was having a huge wedding party and we had to call down to the front desk to get them to quite down (as did the whole 9th floor)!
Tangent 3 - 41 miles |
| | Race: |
US Master Marathon Championships @ TCM (26.2 Miles) 02:44:17, Place overall: 13, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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Overall result...2:44:17 which was good enough for 13th Master (10th 40-44) in the Championships and I believe 75th male and 83rd overall. Not quite what I was hoping for, but considering the conditions, it is ok. It was an amazing experience just being here at a US Championship race! Here is the race report. My GPS had the race at 26.5M, but that was probably due to the clouds and tree lined streets so my splits on the GPS were way off from mile 8 on.
Got up with the alarm feeling pretty good. Logan and I hit the road and got to the buses early and got the starting line for the wait. The weather was cool and a bit rainy but not bad. Got a 1M warmup in and got the start and found Kristen Fryberg so we could run together.
The gun went off. Miles 1-2 were good, averaging a good clip under expected time, but then the rain started and it poured through mile 19! I ran with Kristen and May Akor from mile 3-9 (cool pacing two Olympic Trials women runners!) Kristen took off here and Mary fell back. By the half, I was ready to quit. Hit the HM point spot on 1:18 (about 1 minute behind my goal time). I couldn't feel my feet from mile 10 on as I was soaking wet and cold. I hit mile 14 and thought of my friend Steve P. (to whom I dedicated this race) and that gave me the strength to go on. Up to this point, I was the 9th master.
At mile 15, 2 master's runners caught me and I ran with them until mile 17 when they (and another master) took off. I thought of going with them, but wanted to save something for the hill and hoped they might come back to me. About this point I remember my left foot/shoe feeling funny, like I had a pencil under the middle of my foot. I stopped to check if my sock had rolled down under my foot (since it was soaked I thought it might have come down), but alas it was fine. Looking back, I think this is where I first felt a problem that led to issues later in the month (thought it wasn't a Jone's fracture in my foot, but just really angry tendons!). Yet another "excuse" for slowing down in the second half. At 18M, another master passed me (whom I would catch and pass at 24M). Caught Kristen F. again at 20M where she was dying on the hill (sorry, Kristen! You are a super strong runner!). At 22M, another master passes me but I keep him in sight and striking distance, bidding my time for a "surge".
The hill is very steady from 20-25.5M. The rain has stopped, but the headwind picks up and it drops 5 degrees and I just can't get my muscles warm to put any push on. I sucked during this section and ran a 43 minute last 10K! I was trying to fuel, but just didn't have anything left. I tried to grab a Gu out of my back pocket around 21M but couldn't get it out with my wet/cold hands and my shoulder cramped up as I was reaching back to get it...ouch!
As I was coming up on 25M I thought of pushing to catch the master in front of me, but I wait too long and he hits the downhill at St. Paul cathedral and takes off, and I end up finishing about 100M behind him, dang it. I was 3 minutes off of 10th place, but don't know if I could have caught him, whom by the way was my friend John Piggott (he hit the HM in 1:14ish, so he was coming back to me but is too strong a runner). Overall not bad to be the 13th fastest master in the US for 2008!
Now a week or so later, looking back I am most disappointed in my mental collapse at about 14M. This is where mentally I went from "race" mode to "finish" mode and it showed up when the other master runners passed me. In race mode I would have went with them (and I think I could have stayed with them), but in finish mode I let them go. How could I let this happen in such a big race?
Lesson learned: Respect the hills and do more hill training for the next race. Need to build the strength in the legs to manage the uphills better next year. A keep focused and mentally strong.
Splits may come later if I really want to look at them and post them.
Splits: 1-5:37, 2-5:58, 3-5:52, 4-5:49, 5-5:47, 6-5:54, 7-5:55, 8-5:49, 9-6:02, 10-5:49, 11-5:51, 12-6:08, 13-6:09, 14-6:10, 15-6:11, 16-5:50, 17-6:11, 18-6:16, 19-6:18, 20-6:18, 21-6:35, 22-7:00, 23-7:04, 24-6:48, 25-6:50, 26-6:59, 0.2(0.5 on GPS)-3:00.
Tangent 3 - 69 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run planned today to let my legs have a break and because the cold seems to have come back and landed more in my lungs this time. I am coughing non-stop right now. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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3.2M easy around Freeman Park on a nice day at lunch (probably one of our last!). Left leg (calf and hamstring) are still very tight and my right arch was a bit achy. Cold still here and still coughing but not too bad and I wanted to have a day of decent weather running this week.
Stratos 1 - 261
Ran another 3.2M in Freeman Park after work before going to a church activity with my son. Nice but windy afternoon and had time to kill before meeting my son and my daughter and wife were busy, so what the heck. Felt pretty good actually.
Stratos 1 - 264 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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4M very easy early before heading to work on a still warmer day but windy. Supposed to get into the low 30's by tonight and by the weekend our lows are in the 20's, highs only mid-30's! We were planning on camping this weekend, but not looking to likely now.
Stratos 2 - 241 miles
Kory, this story is for you! My son's soccer game was tonight and I ended up refereeing the whole game (no ref, other coach did not have whistle/stopwatch and I have a cold that I didn't want to pass along) with no issues. The team has really developed this year and play solid ball and have learned a great deal on how to run the offense (spreading out, passing, crossing, positioning, communication). The team we played had some good kids but tended to bunch up and not work together so my guys were winning (3-0 final score, which could have been higher but for shots on goal off the mark). Once we got up 3-0 in the last quarter, I asked my boys to stop trying to shoot and practice passing. This is where the story starts to get bad.
I have one boy who is good, but awfully full of himself, is a ball hog and is very emotional on the field (even in practice he gets mad at his teammates if they don't get him the ball!). I had called back a goal he scored earlier because he kicked the ball out of the goalies hand (a no-no in AYSO). So, the boys were playing and this particular player and one from the other team were battling for the ball, the other player goes down and the ball is underneath him and as he is trying to get up, my player steps over him and nearly steps ON him to kick the ball. In the interest of the kid's safety, I call a halt to play and awarded a free kick to the other team (remember we are up 3- with 2 minutes left!). My playere throws a tantrum and kicks the ball directly at a player on the other team and stomps off. I stop him, indicate that is not good sportsmanship and ask him to apologize which he did reluctantly.
Then, after the game, my player didn't even want to shake hands. As I was leaving the field after shaking hands with the other coach, this players father acosts me and demands to know why I made his son apologize then in a fit of frustration continues to degrade me for my refereeing, coaching, manlihood, etc. He is red faced and is looking like he is going to explode. I calmy explain why I did what I did and walk away. He then indicates "they are done with me" for the last game and calls me more names. I guess the apple doesn't fall far from the tree. This is now the third incident this fall at soccer games...I am done coaching AYSO for a while!
Oh, I am claiming 1M easy running during the refereeing of the game (while my cold is turning into a sinus infection and my head feels like it is going to explode!). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4M easy around Freeman park on a cold and windy day at lunch. Just recovery, nothing much to talk about. Still working off emotions from yesterday's run in with a parent from my soccer team. Crappy weather expected for this weekend...yuck.
Stratos 1 - 268 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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4.25M this morning after walking my son to school. A chilly morning as it was only 29 degrees when I ran...brr! Wore tights and even a cap today.
3M with Kami after she got done volunteering at school and taking our daughter to school after her doctor appointment. First run for Kami in a month...we averaged 9 minute miles. Her foot did ok during the run but is now hurting tonight as I enter this. Hope we can keep the PF on the mend.
Stratos 2 - 248 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9M this morning on a cold and windy day. 4M solo and 5M with Lynette and McKay. Nice easy run with some friends made the cold weather not quite as bad. At least it wasn't snowing, it waited until after noon to do that! My left foot is sore on the outside, I think it is slightly bruised as is my right arch. Tomorrow will be rest day to allow some healing.
Stratos 2 - 257 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5M easy before church this morning in the cool (27 degrees) and wet (snowing, 1 inch on the ground) weather. I am NOT ready for this weather, however it is supposed to get back into the 60's by later this week. Feet are feeling better, I think it was the old running shoes I was wearing around as my "knock around" shoes that were creating the problem.
Stratos 2 - 262 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8M easy mid morning today after dropping off the kids at school (I have today off as it is Columbus Day!). Nice easy run (averaged just under 7:00 pace) in cold weather (28 degrees but no wind). My feet are hurting again, along the side on left foot and a little in the right arch. I thought about going 10M, but the pain told me to stop when I did. I know it is just a bit of bruising, but when it hurts...it hurts! May be a lower mileage week to let this heal up.
Stratos 2 - 270 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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4M very early this morning as I had to got to the site today (Tues and Wed will now both be site days!). Colder (23 degrees) but no wind. Feet still hurting. Might get another 4M in at lunch depending on how the feet feel and schedule.
Stratos 2 - 274 miles
4M easy at lunch on nice (sun, 37 degrees) day. Feet felt ok.
Total time: 29:00 Stratos 1 - 272 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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I decided to rest my feet this morning and not do a morning run before work to help them heal up. At lunch, I ran 4M in approximately 25 minutes in the cooler weather. Feet felt good, legs felt great and I feel totally recovered. Was planning a longer run but meetings/issues at work got in the way.
Stratos 1 - 276 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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7M easy early this morning. I overdressed as it was warmer (36 degrees) than I anticipated. Not the best run as my left foot was painful again and made the run less than fun. Ran without Garmin, pace felt easy except for struggles with foot pain which slowed me down a bit. Hope it starts feeling better soon or I will just have to take a week off to let it heal.
Total time: ~54:00 Stratos 2 - 281 miles
7M on a beautiful day at lunch...48 degrees, partly sunny with a slight breeze. Easy run, just over 3M with Dan S. then the rest by myself. I picked up the middle 2M to slower MP and the feet felt great during the run. Now, sitting down afterwards they are hurting again (maybe it is my work shoes?). Overall a good run, time of 47:10.
Stratos 1 - 285 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 today to let the foot rest. Based on the location of the pain, I think I may have a stress fracture of the fifth metatarsal. I have an appointment for next Tuesday to check it out to see if it a possible avulsion or Jones fracture (No Jones fracture...please!). Looks like rest or cross training for at least the next few days. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Resting my foot until at least Tuesday when I have the Doc appointment (I am betting on a Jones fracture). 16.2M on the stationary bike at the gym this morning pedalling hard on a hill workout. Haven't done this for a while...got up a good sweat but not the same as a good run. I will count 4.5M easy run mileage.
My daughter's last soccer game today (won 1-0)...yeah! We get our weeknights and Saturday mornings back. It would have been a great weekend to go camping but alas we had other things scheduled (game, party, volunteer appreciation movie).
Got some yardwork done as well in preparation for winter, at the end of the day I could feel my foot. I need to borrow my buddies boot to see if that helps until Tuesday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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No running again. However, it was such a beautiful fall day that Kami and I got outside for a good 13M bike ride together after my folks grabbed the kids for the afternoon. Nice pace, good conversation, awesome spending time with my wife! We rode from our house down to Freeman Park and back along the river. A great day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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16.2M early on the stationary bike at the gym. Not as bad as I thought it was going to be...taking off a bit of time from running actually might be good to have a change and to be more inspired once I come back.
Busy day today at work then my son's soccer party after work to officially end the season! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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My current routine...16.2M on the stationary bike at the gym in 45 minutes. Good tunes (Kenny Loggins) kept me going. Going to the Doc this morning to see about the foot...using a buddies walking boot today to see if that makes it feel better before the visit and he will let me borrow it if I have a fracture (save a few $).
No fracture! Just angry tendons that need some rest, Ibuprofen and icing. Looks like RICE for the next 1-2 weeks! Yeah!!!
I was so excited I ran to the gym before getting lunch and did about 25 minutes of upper body weights (my pectorals were so sore from last Friday's workout) then went home and ate some pizza before heading back to work! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Yet another morning of cross training, riding 16.2M on the stationary bike at the gym. At least a full week off from running to let the tendons recover before slowly starting back up. Will count this as 4.5M easy again.
Busy day at work! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Still resting the foot, so another morning on the stationary bike for 16.2M (4.5M easy runnning equivalent) rockin' to "Journey's Greatest Hits". Foot is feeling a lot better, I may go for a easy run on Saturday with the IF Group (those who aren't rehabbing from injuries that is). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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6M run this morning! Foot felt great during the whole run. Nice and easy early in the dark (22 degrees, no wind) so I dressed in tights, cap, gloves, and fleece which was nice and toasty. Yeah!
Stratos 2 - 280 miles
0.5M running back and forth from school to drop off/pick up kids. Got to go to "doughnuts with Dad" with my kids at school today, pretty cool!
After doing some errands around the house, Kami and I went on a 13M bike ride together on a nice but cooler day. Had a great time spending time together. I wil count this as 4M easy running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
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12.6M this morning with Lynette. Nice easy paced run, but picked it up a bit in the second half and we were running 7:30ish for the last 5M or so. Foot feels great! Now the rest of the day is with the family (taking kids swimming while Kami works out at the gym, playing) and some chores around the house. Gotta love Saturday's!
Stratos 2 - 293 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6M early this morning before Church. Nice day for a run at a decent 7:05 pace. The first mile was an easy 7:30 pace and the rest were between 6:50 and 7:05. Foot felt great. The rest of the day will be spent with family carving pumpkins, making chili and just enjoying each other's company.
Stratos 2 - 299 miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
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7M easy early on a cool (25 degrees) clear windless morning. Overall a good run, starting at about 7:35 pace, then progressing up to a 6:45 pace for the last mile. Foot felt great, looking forward to a faster lunch run today. (Stratos 2)
7.2M at lunch around the greenbelt with Pat B. Nice easy run on a beautiful day and good conversation (always nice to run with company!). Left hamstring started feeling twingy about half way in and stayed that way, not but just noticable. (Stratos 1)
Running the next 2 days will be spotty as I have to go on a 1 day business trip. Hope to get 2 runs in tomorrow but likely no run on Wednesday due to schedule. |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6M early on a chilly morning. Left hamstring was still tight and made the run a bit slower and painful. Got the run in, but it wasn't a fun run this morning. (Stratos 2) |
| Saucony Stratos 2 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6M easy at dawn before heading out for business meetings and flying back to Idaho Falls. (Stratos 1) |
| Saucony Stratos 1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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6M early this morning very slow (I ran without a watch) as I was tired from getting in late last night. Left hammy was tight this morning so that didn't help either. (Stratos 2)
7.1M at lunch with Pat B. on a wonderful day (I didn't want to come back in knowing the weather that is coming in this weekend!). Nice and easy conversational pace (7:15) which was good since my left hammy is still sore and tight. Need to work it with the Stick tonight and do some good stretching (which I don't do enough of) to help it relax. (Stratos 1) |
| Saucony Stratos 2 Miles: 6.00 | Saucony Stratos 1 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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6M very easy early this morning. Weather was fine, hammy was stiff and energy level was low so I just gutted out the mileage running without a watch and not worrying about time. I will try to get another run in at lunch (possibly in light rain). Taking kids out for Halloween tonight, they are excited! (Stratos 2)
6.1M at lunch on a warmer, overcast day. Tried to pick up the pace a little today and ran most miles at a Slow MP (6:26 avg, ranging from 6:40 to 6:15). Left hammy still tight and the faster running did not shake it out. It didn't hurt, I just knew I couldn't push much harder today. Had a few rain sprinkles on me, but nothing bad. However, looking like it could be wet for the kids tonight. (Stratos 1) |
| Saucony Stratos 2 Miles: 6.00 | Saucony Stratos 1 Miles: 6.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 very slow miles solo early on a warmer (46 degrees) morning. A pretty crappy run as my left hamstring is still tight and sore and I could not get any power out of it, so I was SLOW and it didn't feel really good. I will try to stretch and massage it well today. |
| Saucony Stratos 1 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6M easy miles (6:58 - 6:30 paced, progession) mid morning. It was in a steady rain, almost had flashbacks to TCM! But, I was dressed right and it was not near as bad. The hammy was still a bit stiff, but not as bad after massaging it last night.
Off to the gym so Kami can workout and I will swim with the kids. |
| Saucony Stratos 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.10 | 0.00 | 0.00 | 13.10 |
|
6M slow on a warmer morning (40 degrees) with a bit of wind. Just an easy run for a 4:15am start in 46 minutes. Hammy feeling ok. (Stratos 2)
7.1M at lunch on a cool overcast day, not bad for running. Started with 3 easy warmup miles (6:35 avg.) then ran 4.1 M at MP (6:04 - 6:14) to just get the blood pumping and it felt good, overall avg of 6:22. Hamstring was pretty good today too. Shoes may be close to their limit as I felt a little stress in my right achilles today. (Stratos 1)
My friend Lynette ran the Zeitgeist HM in Boise over the weekend and scored 2nd Master (1st in AG) with a 1:39..smokin' time and yet another great showing for her (after winning the Master at the Poky HM). |
| Saucony Stratos 2 Miles: 6.00 | Saucony Stratos 1 Miles: 7.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
I got up early to run (early day at work every Tues and Wed from now on) and it was pouring rain outside, so that didn't look enviting. Plus my hamstring was sore, so I laid down for about 20 more minutes and finally convinced myself to get up and hit the TM in the basement...I am not ready for the TM yet. 4M at a 6:40 pace watching sportscenter. Hot, sweaty, unmotivating. I will try to get a decent run in at lunch today. (Stratos 2)
4M at lunch in between work activities so it was short. Also short due to the weather: 40 degrees with 35mph sustained winds (26 windchill) swirling so almost always buffetted by them making it a slow go. Ran in shorts, long sleeves, gloves and a vest so not exactly the best gear for the conditions. (Stratos 1) |
| Saucony Stratos 2 Miles: 4.00 | Saucony Stratos 1 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
|
5M run very early this morning so I could leave for work by 5:45. Got outside today on a decent morning (30 degrees, a little wind, no precip) without a watch. Ran the first 2.5M easy. At 2M, I passed another runner heading the opposite direction. I turned around at 2.5M and didn't see him right away, but by around 3.5M into the run, I saw him so I used this as motivation to push the pace up to catch him, which I did by mile 4. Ran the rest of the way at a decent clip, so I will count 1 MP mile. (Stratos 2)
No run at lunch today. I was just about to change and head out when I got notified of a need to be at a meeting which took 2 hours to finish up. So, I will maybe try to get a run in after work or maybe just call it good for today (no real need to push mileage right now anyway, just habit).
4.5M easy after getting home from work, 0.5M playing tag with the kids in the backyard for about 30 minutes. Felt much better for getting out. (Stratos 1) |
| Saucony Stratos 2 Miles: 5.00 | Saucony Stratos 1 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
7M very slow this morning in the cold (20 degrees). Nothing really to report, slow, hammy ok. (Stratos 2)
7M at lunch on a nice but chilly (32 degrees) day with Pat. Just easy (6:58 pace) and conversational, nice run. (Stratos 1) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.50 | 2.30 | 2.50 | 9.30 |
| My wife convinced me to sleep in this morning and go to the gym with her to run since it was cold, windy and rainy outside. After dropping the kids off at school, we hit the gym. I did a 15K fartlek run on the TM. 1M easy warmup then starting hit it hard. I did a lot of work at a fast pace, including 2.5M (1K, 1K, 0.25M) at 4:50 avg. pace! This was a pretty hard workout this morning. 56 minutes for 9.3M (avg. 6:00 pace). Felt good and hamstring not a problem. (Stratos 1 |
| Saucony Stratos 1 Miles: 9.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
|
My quads are sore from yeterday's tempo workout! I would roll over it bed last night and wake up from the twinges in my quads. Today's run was therefore just nice and easy. 13M this morning in foggy and cool (34 degrees) with Lynette and McKay down to the river through Snake River Landing and back down Sunnyside a ways. Just an easy run at 7:30 pace (they both had hard days yesterday so we didn't push too hard). My last 3 miles I ran at 6:45ish pace just to try and push a little running home alone during this stretch. Had to end at 13M so my wife could head to the gym before some other appointments.
It was such a nice day and the kids and I were having some fun playing tag and doing yardwork outside. So, my son and I went for a run. We did 1M together in 10 minutes flat then I finished off a 5K before my wife had to leave for a movie with a friend. |
| Saucony Stratos 1 Miles: 16.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
6M before Church this morning in 30 degrees and no wind or rain. Nice and easy as my quads are still quite sore (not too sore running, but going up stairs, oh man!). Nothing special and no time as I ran without a watch (felt like about a 7:00 pace).
After Church, went to the pool with the kids for about 1.5 hours while Kami workout out. 1M with my son after playing at the pool. |
| Saucony Stratos 1 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.50 | 0.00 | 0.00 | 14.00 |
|
8M early this morning in a light rain but warmer (40 degrees) so I ran in shorts, long sleeves, vest and gloves. Nice easy paced run except for 0.5M at MP to catch a "rabbit" I saw on the road. At about 6M into the run, left achilles started acting up, probably time to retire these Stratos shoes. (Stratos 2)
6M at lunch on a cool, windy day but I beat the rain. Decent run at an easy pace (6:54) with nothing special to report. (Stratos 1) |
| Saucony Stratos 2 Miles: 8.00 | Saucony Stratos 1 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
I have the day off today for Veteran's Day, so I ran 14M late this morning when my wife went to work. Conditions were not ideal (40 degrees, howling wind, overcast) as it right at that temperature when you were either hot or cold, so I went for warmth today as I was going a bit longer. The wind wasn't bad heading out (east and north) but coming back it was not fun. My left leg was bothersome from the start (mainly hamstring) and my energy/enthusiasm for this run was not the best so I ended up cutting it short of what I was shooting for. I almost stopped at 11, 12 and 13M but forced myself to keep going. Broke out som new shoes as the Stratos were getting long of tooth and are only good for a few more short runs. (Tornado 3)
Total time: 1:42:45 |
| Saucony Tornado 3 (T3) Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 5M early in a light rain and 37 degrees. Hard day to dress for again as I got really hot on the way out and had to keep adjusting the fleece I wore. I also wore tights which was also probably overkill as my legs were really warm! Out to the site today and the weather actually looks better out here than in town so the lunch run hopefully will be nice.(Stratos 2) 5M at lunch today on a nice afternoon (35 degrees, no wind, no rain) at a slow MP. Overall felt good and would have gone longer but needed to get back for meetings. (Stratos 1) |
| Saucony Stratos 2 Miles: 5.00 | Saucony Stratos 1 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
|
6.5M on the TM this morning as I did not feel like plowing through 40 mph winds outside. Ran 1M easy, then hit the next 5M at MP between 5:45 and 6:18. I don't like the TM! Plus my MP3 was dead so now music and no TV! Will try to get a lunch run in, hopefully the wind will die down. (Stratos 2) Time: 40:30
5.5M at lunch on a windy but warmer day. The temp was over 50 and the wind had died down from this morning but it was still swirling around pretty good. Easy run with Dan S for 4M, then 1.5M by myself around Freeman Park. My left leg was was twingy today all around...quad, hammy, calf. (Stratos 1) |
| Saucony Stratos 2 Miles: 6.50 | Saucony Stratos 1 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
7M early this morning before my wife had to head to work. Good morning for a run, 28 degrees and no wind but my left leg is still twingy so this was a really easy run. May be the only run today due to meetings, maybe an early lunch run. Ran with no watch. (Stratos 2)
4.5M at lunch on a very nice day, cool but sunny with little wind. Easy run and short due to meetings and work commitments today. Left leg felt better than this morning. (Stratos 1) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
Nearly perfect morning for a run, mid to high 20's, no wind and clear skies. I got up at near my usual time and decided to get out early before meeting the IF runners. Got in 5.25M before stopping at Community Park to meet McKay and Andrea. Andrea is recovering from shoulder surgery so she is just starting to run again. We ran 2M with her then she headed back. McKay and I continued on up to the cementary on Sunnyside Road then back to the park. Just over 10M together with good conversation and a decent pace (~7:30). I then finished off the run solo. My left leg felt fine but I could tell it was there, especially the hammy but not enough to say it hurt. Much better run than Tuesday. No water and no fuel during the run and I felt fine at the end.
Got home, ate quickly then back to the gym to swim with the kids while Kami worked out.
Tonight we are having a year end party for the IF Running Group at Iggy's, should be fun.
Total time: 2:10:51 |
| Saucony Tornado 3 (T3) Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
7M really easy early on a nice morning, cool but clear and calm. Just easy nothing special to report.
Putting up Christmas lights today since the weather is nice and I would rather do it while I can feel my fingers.
11M bike ride with Kami while the kids were at a church activity in the early afternoon. Wanted to enjoy the nicer weather before it goes away. Will count it as 3M easy run. |
| Saucony Stratos 2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 2.00 | 0.00 | 0.00 | 13.50 |
|
7M early on a cool, calm and clear morning. Started off really slow and kinda progressed faster but still moving slow. At 4.5M I was passed by a bicyclist which was finally some motivation to get moving. So I started running faster to keep up with him and at 5.5M I passed him back and he never caught me again! I was running in the 6:20ish range for this mile and it felt much better than the 7:30 I was doing before and finished off the rest of the run at around a 6:40ish pace. (Statos 2)
6.5M at lunch on a beautiful day! Sunny, warmer and no wind. Good paced run (6:35) with some pickups thrown in, but nothing really fast. I did pass Pat B. during the run, not something anyone says very often (he was a bit under the weather and just running easy, but still!). Great day for a run. (Stratos 1)
Leave on a business trip tomorrow and I hope I can get a few decent runs in.
|
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
Easy 4.5M early this morning before leaving on a business trip. (Stratos 2)
8M after business meetings and before dinner with the gang. (T3) |
| Saucony Stratos 2 Miles: 4.50 | Saucony Tornado 3 (T3) Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
8M early before meetings (later morning meetings so I didn't have to go too early).
4M easy after work before dinner and drinks.
(T3) |
| Saucony Tornado 3 (T3) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4M really early before heading to the airport. (T3)
After getting home, spent time putting up Christmas lights in the good weather. Then I went to the pool with the kids while Kami worked out, so no second run today. |
| Saucony Tornado 3 (T3) Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
11M early on a breezy morning before family got going. Pool again with the kids then a day just spending time with the family. (T3)
Most likely heading to SLC/Ogden tomorrow to get out of town, visit some friends and take Kami to get fitted for running shoes. |
| Saucony Tornado 3 (T3) Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
14M solo this morning in calm but cold (19 degrees) weather. It actually wasn't too bad due to lack of wind and wearing my slightly heavier gear today. Felt strong for the entire run and ended so I could get back home with the family to start off the day (slept in a little today!). (T3)
No going to SLC today due to issues with our mini-van, so instead will spend time with family today and probably go to a movie (and maybe look at cars, our van is starting to be more trouble...about $600 in repairs to fix the current problems, but it is paid for!). |
| Saucony Tornado 3 (T3) Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6M easy before church on calm and cool (30 degrees) morning. Nothing special, just an easy run. |
| Saucony Stratos 2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
|
7M easy early on a cold (15 degrees) and calm morning. Just nice and easy. The other day I was running and a biker who I usually see every morning passed me and I used him as motivation to speed up and then caught and passed him back. Well, since that morning whenever I see him, he totally turns his head the other way and ignores me instead of our previous hello's! LOL that he is upset about me running faster than he bikes! (Stratos 2)
5M on a beautiful day at lunchtime around the greenbelt. A bit faster run at MP (6:08, 5:57, 6:05, 6:19. 6:16) but not pushing too hard. I will register for the Thanksgiving day 10k in the next couple of days. My son wants to run the 1M loop and I am trying to convince my wife and daugther to come out and we will register at the family rate. Hopefully the nicer weather will stick around. (Stratos 1) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
6M easy early this morning in cold (17 degrees) but calm weather. No paperboy on a bike this morning though! (Stratos 2)
5M on the trails out at the site, 3M with Dan S. at about a 7:30 pace, the other 2M at around a 6:40 average. Nice day, cool (36 degrees) but no wind and some sun. A good lunchtime run. (Stratos 1) |
| Saucony Stratos 2 Miles: 6.00 | Saucony Stratos 1 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
7M easy early this morning in cool but nice weather. (Stratos 2)
My son and family want to do the 1M run/walk tomorrow at the Run to Feed the Hungry, but my son said he will run it only with my wife or I, and she wants to escort our daughter so it looks like I am being told to skip the 10K and do the 1M. This is ok if it motivates my son to keep with running and get more interested (he says he wants to train for a 5K in the spring).
6M easy at lunch. Ran first mile solo at 6:20 pace then ran 4M with Saige (a local fast women runner) and had a good conversation at a slower pace (she is pregnant but she was still moving sub 8:00 pace!). Finished last mile a bit faster around the park. (Stratos 1) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
|
11.1M run early on a nice morning. 2M solo to Commuity Park then 9.1M with Lynette and Jon at a easy conversational pace. A good run with good company before heading to the river for the fundraiser race with the family.
1.1M with the family at the Run to Feed the Hungry. My son was the first finisher in the 1M and my daughter was the second kid and 4th overall. My son even got interviewed for the local news. It was a fun event on a nice but chilly morning since the race started about 1/2 hour late due to the number of participants trying to get their race numbers. About 500 participants and $10,000 for the local food bank!
Met Ali and Desi from Utah and hope to hook up with her and Jon tomorrow for a noontime run. |
| Saucony Stratos 2 Miles: 12.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
7M easy miles early this morning in cool (30 degrees) and slightly windy weather. Lots of traffic at 4:30am with the the people hitting the deals for Black Friday! (Stratos 2)
7M at lunch on a cool, cloudy and slightly windy day. Ran with Dan S, Jon and Ali around the greenbelt at an easy conversational pace. Nice to run with 4 bloggers in Idaho Falls! (Stratos 1) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7M easy early this morning since my wife had to be at work at 5:30am. Warmer (33 degrees) than usual so I overdressed a bit. Ran by the newspaper delivery kid twice and he is still mad at me and wouldn't look at me.
Probably only run today since my wife works unitl noon then it is Christmas decoration day and we will be busy for a few hours trading in her mini-van for a new (to us) car today. |
| Saucony Stratos 1 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7M easy on a warmer morning with a slight wind. Just logging the miles. Gym later with the kids to play in the pool while Kami works out then to my parents for turkey potpie...yum! In between keep working on decking the house out with Christmas decorations. |
| Saucony Stratos 1 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
7.25M early this morning before my wife left for work at 5:30. Nice warmer day (36 degrees) with no wind. Ended up staying home today to look after my daugther because she is sick and has pink-eye. (Stratos 2)
4.25M on a very nice and warm (48 degrees) after dropping my son off at tennis lessons. Afterwards watched him at the lessons, he is doing pretty well he just needs to play more than once a week to improve. (Stratos 1) |
| Saucony Stratos 2 Miles: 7.25 | Saucony Stratos 1 Miles: 4.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No run this morning as I woke up feeling crummy, most likely the cold my daughter has and passed on to me. Maybe a bit of an issue from the flu shot I got yesterday. A lunch run is possible, but most likely just let today be a rest day to get over the crud. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick at home, no running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick at home, no running. Went to the doctor to have my throat examined as it is really sore, just a virus. Also had a plantars wart frozen off my right foot which was starting to bother me. Hopefully feeling better by tomorrow for a short run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4M easy today just to see how I feel trying to recover from this nasty cold. Throat is still a bit sore, but I wanted to get out a little as I have been cooped up all week. Felt ok and throat did ok but still hurts. |
| Saucony Stratos 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11M on a cold morning (19 degrees) but no wind. 3M solo and 8M with Andrea a bit slower as she is coming back from shoulder surgery but is doing great. Nice conversation on beautiful morning, we got to see a wonderful sunrise. Throat is still sore but it did not bother me on the run. |
| Saucony Stratos 1 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7M easy early this morning before church. Throat still scratchy and I am still not 100%, but feeling a bit better. Last night I felt like crap, so hopefully on the mend since I have to go on business travel tomorrow. |
| Saucony Stratos 2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9M easy this morning early in cool (31 degrees), snowy and windy weather. Pace was easy (7:30ish), and the combo of wind and snow was kinda nasty (the snow stung when it hit my face!). Leave on business trip today and don't know if I will get a run in the next few days, hopefully the weather will be nicer at my destinations. |
| Saucony Stratos 2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
6M this morning at just under a 7:00 pace on a cool morning during business travel. The temp was about 37 degrees, but I only had shorts and a long sleeve running shirt, so a bit cold. It started to snow as I was finishing, so between this on frozen hands, I stopped at 6 miles.
4M late night run after getting to the hotel and just felt the need to get a run in. |
| Saucony Stratos 1 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 4.00 | 0.00 | 0.00 | 13.25 |
|
8.25M in the morning before meetings.
5M after meetings in the late afternoon. 1M easy, then 4M at a slow MP. |
| Saucony Stratos 1 Miles: 13.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6M before meetings and flying home. |
| Saucony Stratos 1 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7M early this morning back home in cold but no wind. Not too awake or energized, so this was a very easy run. (Stratos 2) 5M run at lunch on a beautiful but cool day. Wanted to run a slow MP pace, but just didn't feel it so ran a 6:50ish pace. (Stratos 1) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Stratos 1 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| I woke up this morning hoping to get in a 20 miler, but the weather did not agree. It was super windy, snowy, cold and very slick outside so I decided to hit the gym instead. I ran 13.1M on the TM in 1:21:05 to get in a long MP run. I needed to get home and also just couldn't stomach any more time on the TM. I really wanted to go outside, but it was nasty! |
| Saucony Tornado 3 (T3) Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4M easy in the late afternoon. Really cold (10 degrees) outside and the roads/sidewalks were deep with snow as they hadn't been plowed from the storm that dropped about 6 inches. My legs are sore from yesterday's hard run (left lower leg worst) so this was just an easy recovery run. |
| Saucony Tornado 3 (T3) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 1.00 | 0.00 | 0.00 | 10.10 |
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5M easy on the TM at home since my wife had to work early this morning, it was very cold (1 degree) outside and my legs still hurt. Nearly quit before I started as my leg really hurt just 1 minute into the run but as I got going it felt a little better. Pace was ok, ended up finishing in 33:20. (Stratos 2)
5.1M at lunch on a cold day around the greenbelt. The trail was plowed pretty well so it wasn't too slippery. Just a nice easy run as my leg is still a bit sore. Ran in new shoes that are better for winter, Saucony Tornado 2's. |
| Saucony Stratos 2 Miles: 5.00 | Saucony Tornado 2 2008 (T2) Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.50 | 0.00 | 0.00 | 11.50 |
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I was expecting frigid temps again this morning and was getting ready to hit the gym and then checked the weather and it was 18 degrees and no wind. I had already got my mind around going to the gym so I wimped out and didn't go outside. 3M at easier pace (6:30-6:45) and 3.5M at MP (6:25-6:10) pace. Left leg still a bit sore with a bit of a sting but not too bad especially once running. I will try to get out at lunch again today. (T3)
5M around the river at lunch with Dan S in the cold and snow. Not a good day for a run, but at least the pathway was not too slick yet. Slow and easy with good conversation. (T2) |
| Saucony Tornado 3 (T3) Miles: 6.50 | Saucony Tornado 2 2008 (T2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.25 | 0.00 | 0.00 | 6.25 |
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6.25M on the TM at the gym again this morning. Easy pace (6:35ish) for the first 3M, then bumped up to slow MP (6:25ish) for the remainder of the run. Nothing special, would have gone longer but needed to get home so Kami could head to the gym. Will try to get a lunch run in depending on meetings. (Stratos 1)
No run at lunch due to meetings and frigid -2 degree weather. We did run is this type of weather last year and it was a mistake I didn't want to repeat.
Went back to the Doc and had the wart on my foot frozen again as the first treatment didn't finish it off. This time it is stinging afterwards and it is kinda painful to walk in barefeet. |
| Saucony Stratos 1 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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7M on the TM at the gym again this morning. Legs are feeling good, just still not loving the TM but it is a neccessity. 1.5M at easy pace (6:40) then 5M at slow MP (6:20ish) with a 0.5M cooldown. Not sure about another run today due to schedule but I will try to slip in a 5K around lunchtime. (Stratos 1)
3M at lunch really quick in between meetings outside. Nice day and the temp said 14 degrees, but once I was out there it didn't feel that warm. Roads were snowy and slick, so this was a easy paced run that was tough on the legs. (T3) |
| Saucony Stratos 1 Miles: 7.00 | Saucony Tornado 3 (T3) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.50 | 0.75 | 0.00 | 15.25 |
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6M early this morning at the gym on the TM. Still trying to wake up, but ran it in just under 40 minutes, with 1.5M slow, 4.5M at slow MP. (Stratos 2)
Went back to the gym with Kami and ran 9.25M in just under 62 minutes on the TM. Some easy pace, most slow MP, but I did throw in 3 0.25M pickups at 5:15, 4:50 and 5:00 pace as well as the last 0.25M at 6:00 pace. Now I am tired and hungry. (Stratos 1) |
| Saucony Stratos 2 Miles: 6.00 | Saucony Stratos 1 Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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6.6M at the gym on the TM early. 6:30 avg. pace. Had to quit at this distance to make it home in time to get to my daughter's gymnastics show off event, then back home in time to meet Kami's friend for them to start a full day of making cookies. I took the kids to the pool to swim. (Stratos 2)
When we got back, it was a nice day outside so I went for 8.5M run outside (sunny, no wind, 16 degrees). Slick and had to trudge through about a dozen snow drifts but it was nice being outside. (Fireblades) |
| Saucony Stratos 2 Miles: 6.60 | La Sportiva Fireblades Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5M this morning on the TM at home before the kids got up. We stayed up late last night for a Christmas party at the neighbors and had some good times, the kids even got to see Santa at the party and get an early Christmas gift. The Santa was great and told the kids that everyone over 7 years old should clean their room before Christmas as part of their responsibilities! Now for a day full of delivering gifts to friends and getting more things ready for the rest of the week. (Stratos 1) |
| Saucony Stratos 1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
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7M early at the gym this morning. 3M easy (6:40ish) then 4M at slow MP (6:25ish). Nothing special about the run. We got 6 inches of snow over night so the roads up here are nasty right now. It is warm however, so I might try to get a run at lunch in the snow with the Ice Joggers. (Stratos 2)
5M at lunch with Pat B in a white-out blizzard. Really overcast and snow coming down pretty good but warm (28 degrees). Kinda fun to be out in the white stuff when it is not frigid cold. Wore the Ice Joggers which really helped today. The path was mostly clear but we did have some drifts and sections that were deep and a good strength workout. (T2) |
| Saucony Stratos 2 Miles: 7.00 | Saucony Tornado 2 2008 (T2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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7M early at the gym, nothing special just a decent run on the TM. (Stratos 1)
After getting home and waiting for Kami to leave for the gym, I decided to finish off today early and did 3M on the TM at home before breakfast. (Stratos 2) |
| Saucony Stratos 2 Miles: 3.00 | Saucony Stratos 1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
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8M on the TM at the gym early. Nice and easy today, nothing special to report. Probably only run for today as I forgot to bring my stuff to run at lunch and we are all dismissed early anyway so I will work through lunch and get home to help get things ready for dinner tonight with family and friends.
Merry Christmas! |
| Saucony Stratos 1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off for Christmas to spend with family. Told the kids today that we are taking them to Disneyworld in January as our big vacation for next year (got a great deal to get the family there!). I am going to run the Disneyworld marathon while we are down there at the beginning of our vacation as well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 12M on the TM at home this morning watching "The Italian Job". Kami went out early to check on the after Christmas clearance stuff and was gone 3 hours! I decided to hit the TM at home instead of waiting to go to the gym once she got home. So, after spending an hour outside shoveling the driveway clear of 2 foot drifts, I hit the TM. 5M easy pace (6:30-6:40), then 6M at MP (6:25-6:15) followed by a cooldown mile. Overall one of the better runs at home on the TM in a while. Weighed myself after the run and I had lost 5 lbs., so yesterday's indulgences had been worked off! Broke open new shoes to go for this longer run as well. (Stratos 3) |
| Saucony Stratos 3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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8M on the TM at home while my wife went to the gym in the morning. 5M easy and 3M at MP. (Stratos 1)
We were going to head up to Driggs to visit some friends and stay the night in their condo but were a little concerned about the roads and the impending storm, so we stayed and played in IF. We took the kids cross country skiing for their first time around Tauphaus Park and they did great! They took to it well and had a great time and didn't fall that much. It was a great day for skiing and we finally now feel like we are participating in winter. We will get all of us out to do this a lot more often! |
| Saucony Stratos 1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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5M cross country skiing with the family around Tauphaus Park again and the kids did even better. 3.5M with the family and 1.5M with my friend Doug who we saw at the park. We went quite a bit harder for a couple of good loops!
4M around the neighborhood in a good snow, but it was warm and it was slick! The temp in warming up and starting to melt the snow and it getting slick and slushy. (Fireblades) |
| La Sportiva Fireblades Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 3.50 | 0.00 | 0.00 | 13.00 |
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8M on the TM at the gym. I thought about going outside as it was really warm (32 degrees) but with all the melting the roads were very slick and icy. Decent run even though my quads are a bit sore from the cross country skiing over the weekend. 4.5M easy pace (6:31-6:40) and 3.5M at MP (6:25-6:22) with a 0.25M burst at 5:39 pace. (Stratos 3)
5 slushy miles outside at lunch with Dan S. It is really warm (40 degrees) and melting like crazy and the path way a wet and sloppy mess. A little wind but not bad with the temps. Even with this slop, my wet feet were still dry compared to the TCM experience. (T2) |
| Saucony Tornado 2 2008 (T2) Miles: 5.00 | Saucony Stratos 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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8M easy early at the gym. Legs still a bit sore from the weekend's x-country skiing and I was a bit tired this morning but started feeling better around 5M and pushed myself to finish the full 8 miles. (Stratos 3)
4M at lunch with Dan S. The river pathway was VERY slick with ice, but we found part of the roadway dry so we ran 2M back and forth on the road. Mile 4 was at full MP (6:00ish) which felt really easy. (T2) |
| Saucony Tornado 2 2008 (T2) Miles: 4.00 | Saucony Stratos 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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7 easy (6:40ish pace) miles on the TM at home. My wife had to work this morning, so I slept in a little bit and ran downstairs while watching "Hitch". Had a hard time getting into the run today and had to really work to keep going. I stopped at 4M to say goodbye to Kami, then ran the remaining 3M which were a lot better. (Stratos 2)
Last run of 2008 at lunch on the dry westside of the river pathway. 5M at easy pace (7:00) on a pretty nice day. This run seemed to go so much faster and better than the TM run even though I was running up and down the same pathway, I was outside and it makes a huge difference! Just something about being outside...(T2)
It's official, I registered for and booked flights to the Boston Marathon in April. It will be fun to be back there with my IF friends and Walter.
Looking back, it has been a great year...at home with the family, at work and running wise. Looking forward to 2009 to being just as good (knock on wood).
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| Saucony Stratos 2 Miles: 7.00 | Saucony Tornado 2 2008 (T2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2844.61 | 729.00 | 118.96 | 14.00 | 3706.57 |
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| Saucony Stratos 2 Miles: 212.65 | Saucony Stratos 1 Miles: 256.40 | Saucony Tornado 3 (T3) Miles: 106.60 | Saucony Tornado 2 2008 (T2) Miles: 29.10 | La Sportiva Fireblades Miles: 12.50 | Saucony Stratos 3 Miles: 28.00 |
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