| Location: Perry,UT, Member Since: Sep 23, 2009 Gender: Male Goal Type: Other Running Accomplishments: Started running September 2008 to combat type II diabetes.
First race:
11-1-2008 First Dam Run 5K - Logan, Utah
Since then finished:
5k 25
4 mi. 1
10k 3
15k 1
10 mi. 1
Trail 1/2 Marathon - 5
Canyon-to-Canyon 2009
Crazy Bob's Bairgutsman 2009, 2010
Mountain View Trail 2009
N.U.T.S. 2010
25k - 2 (Antelope Island Buffalo Run 2010, 2011)
30k Striders Winter 2010
33k - 2 (Moab's Red Hot 2009, 2011)
Marathons:
Park City 2009
Ogden 2010
Ultras:
40k Logan Peak Trail Run 2010
50k Antelope Island Buffalo Run 2009
50k Sapper Joe 2009 Short-Term Running Goals: Get back in trail ultra shape for 2013.
2013 Schedule:
Mountain View Trail 1/2 Marathon
A bunch of 5k's with my wife. Long-Term Running Goals:
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Run the Wonderland Trail (96 miles) around the base of Mt. Rainier
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Rim2Rim2Rim in the Grand Canyon
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Run in races with my wife, children, and grandchildren.
Personal: Married to Dawn (she has gone from a hesitant supporter to runner girl since mid-2010) , one son and three daughters, 3 granddaughters, 1 grandson. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 56.22 | 726.90 | 149.20 | 0.00 | 0.00 | 0.00 | 25.10 | 932.32 |
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| La Sportiva Fireblade #2 Miles: 224.90 | Mizuno Wave Rider Miles: 80.50 | Merrell Overdrive II (#2) Miles: 155.40 | La Sportiva Fireblade #1 Miles: 122.47 | La Sportiva Crosslite Miles: 48.05 | Merrell Overdrive II (#1) Miles: 35.70 | INOV8 Roclite 320 Miles: 134.75 | Vibram Fivefingers Miles: 10.70 | Hoka Mafate Miles: 98.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 20.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.68 |
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 Last day off work for the holidays. Wanted to start the year off right. Ran 20.68 mile. 17 degrees out when I started, but had warmed to a balmy 22 degrees by 2 o'clock when i finished. The surface ranged from hard-packed snow to 5" of powder. Gained 2800' of elevation. Ran the canal road south to Willard, back to and up Perry Canyon. Up the switchbacks to the upper bench then to Sardine Canyon, turned around to Perry Canyon and home.  Saw 14 deer, including two bucks also saw 22 elk across a ridge line above me. 
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| La Sportiva Fireblade #2 Miles: 20.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Really late before I could run. 2.5 miles on the treadmill. |
| Mizuno Wave Rider Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Red air day, stayed inside on the treadmill. Ran 3.1 miles. I think I need new road shoes, the cushioning in the Mizunos is breaking down. |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the treadmill. |
| Merrell Overdrive II (#2) Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road north to Sardine Canyon. |
| Merrell Overdrive II (#2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran 8.75 miles on roads in Ogden. My wife wanted to shop so she dropped me off and I ran until she was done. |
| La Sportiva Fireblade #1 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the treadmill. |
| Mizuno Wave Rider Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| La Sportiva Fireblade #1 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| More treadmill miles. |
| Merrell Overdrive II (#2) Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Got off work a bit earlier today so I hit the canal road. 3 inches of untracked (by humans) heavy snow. My wife called me as I was getting dressed for the run. She thought I was wearing too much. I'm glad I didn't take her advise, it was pretty cold, especially as it got later. It was a tough 8-1/8 miles, almost felt like running in sand, really cold sand. I love my Dirty Girl gaiters, they do keep the snow out of my shoes. |
| La Sportiva Fireblade #2 Miles: 8.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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Ran a 1/2 marathon distance training run up Perry Canyon and took the trail to White Rock. No human company, but lots of deer.  I spooked them earlier, ran past them and down the mountain. Ended up below them. They all watched from the ridge until I was out of sight.
Great run 13.25 miles, 2250 elevation.
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| Merrell Overdrive II (#2) Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road at dusk. After the rain there was no snow and the air was clear. Felt good running on dirt, even if it was a bit muddy. |
| La Sportiva Fireblade #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the muddy canal road. |
| La Sportiva Crosslite Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles on the canal road. |
| Merrell Overdrive II (#1) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Great hill training run. 13.5 miles up Perry Canyon, up the north switchbacks, summited my favorite hill training peak. I had to go back down the south facing slope, too much snow and ice on the north face. From there across the upper bench to Sardine Canyon. Turn around and reverse the route to home (without the summit). Lots of deer, a few elk, one other human. Beautiful day. 
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| La Sportiva Fireblade #2 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Youngest daughter brought a young man home with her this weekend. What better way to get to know him than take him for a run. 5 miles on the canal road to Sardine Canyon and back. Wanted to go longer, but had strict wife/daughter instructions to only go 5. Good guy. |
| La Sportiva Fireblade #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 on the treadmill. |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the canal road. |
| Merrell Overdrive II (#1) Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3.25 miles on the treadmill, starting at 10:30pm, yuck. |
| Mizuno Wave Rider Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| La Sportiva Fireblade #2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| 11.5 miles. Home to Perry Canyon to Sardine Canyon back to Perry Canyon to Sardine Canyon to Perry Canyon to home. |
| La Sportiva Fireblade #2 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles on the treadmill. |
| Mizuno Wave Rider Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the treadmill. |
| Mizuno Wave Rider Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
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My wife said she needed to run to the store. She drove... I ran and met her there. People gave us funny looks. She was nicely dressed and I was in full winter running attire, including tights, ear muffs and hydration belt. Perry Canyon to Sardine Canyon to Highway 89 through Brigham City to Kent's Market. Running on the uneven concrete sidewalks in BC is good training for the slickrock in Moab, hard and uneven.
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| Merrell Overdrive II (#2) Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| 13.5 miles on trails and hills. Home to Grizzly Peak Trail up Perry Canyon, over to the north side switchbacks to the Upper Bench and back. Still a lot of ice on the canyon trails. |
| La Sportiva Fireblade #2 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles on the Canal Road South. |
| La Sportiva Crosslite Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles on the treadmill. |
| La Sportiva Fireblade #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| La Sportiva Fireblade #1 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| Merrell Overdrive II (#1) Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5 miles on the treadmill. |
| La Sportiva Fireblade #1 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| My daughter is visiting again with 'the boyfriend'. He was pretty groggy when we left this morning. Home to Perry Canyon, up the Grizzly Peak single track, up the north side switchbacks to the upper bench over to the 'I' on the mountain. Turn around and reverse the route home. Within 10 minutes of getting home he was asleep. These young guys, they look good coming out of the gate, but not much for long term stamina. Actually, he did quite well, just needs to learn how to pace himself and shorten his stride and increase turnover down the steep stuff. |
| La Sportiva Fireblade #2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Yay, my wife abandoned the treadmill to run outside with me! Loving the warm weather and shorts instead of tights. 5 miles on the canal road. |
| La Sportiva Fireblade #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles running the canal road with my wife. Perfect running weather, wind at the back going out (downhill) wind in the face coming back (uphill). Fun times, good workout. |
| Merrell Overdrive II (#2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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3.1 easy miles tapering for Moab's Red Hot 55k. Saturday forecast 50% chance of precipitation, 32 low/ 49 high. Yeehaw! |
| La Sportiva Crosslite Miles: 3.10 |
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| | Race: |
Moab's Red Hot 55K (22 Miles) 05:58:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 | 22.00 |
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Great day and I had a great time running... right up to mile 22.
This is a beautiful course. I enjoyed the pre-race time talking to Cody Draper and a few other friends. I met Aaron Kennard and instantly coveted his long legs. I then took my place at the back. The initial climb got my heart pumping and I was following my plan and feeling good. I ran the 33k in 2009, so the 55k loop was new to me. I kept thinking 'This is great.' I was really having fun.
Mile 18 had a cut-off time of 12:30 PM and I knew it would be close for me. I passed through Aid Station #3, just pausing to fill my bottle. At the cut-off, my Garmin read 4:33, but nobody was there and we were told in the pre-race that if we missed the cut-off time, someone would tell you to head back to the starting line. I just figured that we had started a few minutes early so I kept going. I hit the Gold Bar Trail and followed the slickrock markings up to Aid Station #4. I remembered this section and was again enjoying the race. I knew there were a few more challenging miles beyond AS#4, but I figured I had 4 hours left. No problem.
Another runner just got to the aid station before me and we were told by the volunteers that the sweepers were already through and they were closing and had just poured out all their water. If we continued, we would have no markings or anything to drink (they did have 3 cans of Coke). I knew how tough the rest of the trail was to follow even with the course flags.
This caused absolute frustration. As a back-of-the-pack runner, finishing is very important to me. To have to stop with only 12 miles to go and four hours to do it in made me a bit mad. I really felt good and wanted to finish. I knew it was not the volunteers fault and they were quite empathetic. After voicing my disappointment, I thanked them for helping at the race. Then I had the most gut-wrenching, bone-jarring and thrilling ride with one of the volunteers (Jeff) back down the slickrock.
I drove my car to the finishline and expressed my frustration to the race director. He said the person at the cut-off must have left the area to call him. They had been experiencing communication problems all day. He offered me a free entry into next years race, so that was a bit of consolation.
I love this course and really enjoyed my own personal Red Hot 35k.
Next up: Antelope Island Buffalo Run 50k - March 26th! |
| La Sportiva Fireblade #2 Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles on the streets of SLC. |
| Merrell Overdrive II (#1) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles tromping through the snow on the canal road. |
| La Sportiva Crosslite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill at 5% grade. |
| Merrell Overdrive II (#1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| Merrell Overdrive II (#2) Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| 6.5 on the treadmill at 5% grade. 5 miles on the neighborhood roads. |
| La Sportiva Fireblade #1 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 mile warm-up, 3 miles @ 5% grade, 1 mile cool-down. All on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road. Home to Sardine Canyon and back. |
| Merrell Overdrive II (#2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill. |
| La Sportiva Crosslite Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road to Sardine Canyon and back. |
| La Sportiva Fireblade #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 5 miles on the treadmill. 1 mile warm-up, then 1 mile @ 10% grade and 1 mile @ 5% grade. Finished with 1/2 mile @ 6:40, 1/4 mile at 6:00 and 1/4 mile cool-down. Not being a fast runner, it was all I could do to keep from flying off the end of the mill. PM - went to Provo to visit my daughter. My wife and I ran 5 miles around the BYU campus. |
| La Sportiva Fireblade #2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles through the BYU campus. |
| Mizuno Wave Rider Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Sunday I woke up with a pretty bad cold. Couldn't run Monday. Tuesday - Late night 5 miles on the treadmill. Running with a sore throat and congestion is not fun. |
| Mizuno Wave Rider Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill at 5% incline. |
| Merrell Overdrive II (#1) Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road with my wife. The 30 mph headwind on the uphill return trip really made us work. |
| La Sportiva Fireblade #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.75 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
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Ran down to Three Mile Creek Elementary School where my wife teaches, then around a 5k route I'm developing for a fund raising race the school is hosting on May 7th. Ran back home for a total of 6.75 miles. Three miles late evening on the treadmill. Trying to work on improving speed. |
| La Sportiva Crosslite Miles: 6.75 | Mizuno Wave Rider Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Perfect sunny day. Ran 10 miles on the canal road. Felt so good to be in shorts and short-sleeved shirt. |
| Merrell Overdrive II (#2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran the hills up Perry canyon, then the canal road to Sardine Canyon and back. 7.5 miles. I passed a man walking on the canal road, we exchanged greetings. 1-1/2 mile after the turn-around, I passed him again heading back. He said 'Someday I will be able to run like you.'. I told him 'Just start and keep at it.'. It is still weird that some folks consider me a role model for running. |
| La Sportiva Fireblade #1 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles, late night on the treadmill. |
| Mizuno Wave Rider Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles on the canal road. |
| Merrell Overdrive II (#2) Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles up Perry canyon, across the upper bench to sardine canyon and back. Beautiful day. |
| La Sportiva Fireblade #1 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this 54th birthday morning. I know some people run their age in miles on their birthday, next week I'm running the Antelope Island Buffalo Run 50k. I'll tack on an extra 4k for a 54k birthday run. Maybe I can start a new fad of running kilometers per year. I ran the Grizzly Peak Trail up Perry Canyon. It was a nasty, windy morning with dust being kicked up at the gravel pit, but once I got into the canyon the wind was blocked. The single-track was in great shape. Only a few muddy spots. After about 600 ft elevation gain the snow appeared (I was running a north facing slope). It was crusty and slick, but the snow would only cover the trail for 50 or 60 feet at a time. Most of it was runnable. Blasting the downhill to home was fun. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road. |
| Merrell Overdrive II (#1) Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile run south on the canal road. I should have noticed the snow all around as I got home from work. Put on shorts and a short sleeved shirt and was surprized how cold it was outside. Too lazy to go back in and change, I thought I would be warm once I got going. Wrong. My hands froze as I hit the hills to the south, then the little hail balls started hitting me. Not fun, but my new INOV8 ROClites sure felt good. |
| INOV8 Roclite 320 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the canal road. |
| La Sportiva Fireblade #1 Miles: 5.00 |
|
| | Race: |
Antelope Island Buffalo Run (16.1 Miles) 03:58:12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 16.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.10 |
| Today I ran the 25k and set a new PR for this distance by 22:51. The weather forecast looked pretty bleak, but the conditions turned out to be perfect. I had planned to run the 50k, but realized I should just focus on the 25k. I love running on Antelope Island and this race is so well organized. I saw so many racing friends and had a great time. I need to get out and do more long runs to prepare for Ogden Marathon and Logan Peak. |
| La Sportiva Fireblade #2 Miles: 16.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill, 2 of them at 10% incline. My wife discovered 'planks', so now I have to do them too. I guess I can use some core training. |
| Mizuno Wave Rider Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles again on the mill. I likes the 2 miles at 10% incline from yesterday that I did it again. |
| Mizuno Wave Rider Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill. 3rd day of running 1.5 warm-up, 2@ 10% incline, 1.5 cool-down. |
| La Sportiva Fireblade #1 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles including a 5k with my wife trying out a course for the Three Mile Creek Elementary School Fund Run that will be on May 7th. Fun course, mix of paved and dirt roads. |
| Mizuno Wave Rider Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on my new INOV8 ROClites. Pretty good support. Ran the canal road down to Sardine Canyon. Up Sardine for a while, then down to Highway 89 south to home. Good combined workout on dirt and pavement. |
| INOV8 Roclite 320 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill. 2 of them at 10% grade. |
| Mizuno Wave Rider Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the treadmill. 1/2 mile warm-up and cool-down. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles. 1 mile warm-up and cool-down with 3 miles @ 10% incline in the middle. |
| La Sportiva Crosslite Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran a 5k on the treadmill. |
| Mizuno Wave Rider Miles: 3.10 |
|
| | Race: |
N.U.T.S Gib Wallace Memorial 10k Trail Run (6.2 Miles) 01:30:11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Perfect weather for a trail run. Snowed on us most of the time. The trail was wet, muddy, icy, snowy, deep snowy, slick and steep at times. It was a blast to run. The Northern Utah Trail Series put on a great race to benefit the development of trails in the Ogden area. Enjoyed my time with my trail running friends. |
| La Sportiva Fireblade #2 Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 road miles in Pahrump, NV. |
| Merrell Overdrive II (#2) Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles road/trail in Pahrump, NV. |
| INOV8 Roclite 320 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weird week. My wife and I were in Las Vegas and Pahrump, NV. On Wednesday my back started hurting. By that evening I was in an emergency clinic because the pain was so intense. My back, hip, and leg had surging pain/burning. The clinic doctor prescribed a muscle relaxer and anti-inflammatory. The pain is still pretty intense. I was in a wheelchair on Thursday and Friday. I'm back home now, so I'll go to my doctor tomorrow. I'm thinking my 30k this Saturday may be in jeopardy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| X-rays show that the disc below the L-5 vertebrae is seriously thin. I had surgery on it in 1984. The doctor says stretching and core exercises are the cure. I've been using forearm crutches to keep the pressure off my spine and reduce the inflammation. Today I have been able to walk for a while without a lot of pain. I went back to work on Wednesday, but I'm going stir crazy not being able to run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.12 |
|
Went to a Sports Therepist yesterday. It reminded me of the old song 'Bend me, shape me, any way you want me.' He said today I may be sore. He was correct. I've been off the crutches since Sunday, but I'm still in pain. I'm planning on trying to run a bit after work tonight. Truly the toughest 1/8 mile of my life. My right leg is numb. |
| La Sportiva Fireblade #1 Miles: 0.12 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.20 |
| Weirdest sensations in my right leg. I wanted to double my 'mileage' from yesterday, but I didn't want to relapse the recovery. Walked 2 miles, haven't had to use the crutches at all this week. Two weeks on crutches nearly drove me nuts. |
| La Sportiva Fireblade #1 Miles: 0.20 |
|
| | Race: |
Three Mile Creek Elementary 'Explorer 5k' (1 Miles) 00:12:17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| My wife and I helped out with this race quite a bit. We developed the course and put it on the web sites. We had a great turn-out for a first year race, 162 pre-registered and more on race day. We had a 5k and 1 mile courses. In the 5K my wife, Dawn, took third in her age group. My 85 year old mother took first in the 60+ age group. I worked the finish line and was MC for the awards and drawings. We had great support from local businesses. It was a fun day. I'm slowly recovering from my injury and was able to run a mile. |
| La Sportiva Fireblade #2 Miles: 1.00 |
| |
| | Race: |
Ogden Marathon 5k (3.1 Miles) 00:46:25, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 1.50 | 0.50 | 0.00 | 0.00 | 0.00 | 3.10 | 4.60 |
| I 'ran' the Ogden Marathon 5k with my 85 year old mother. This was the first run over a mile since April 13th when I was injured. I stayed with my mom until just over 2-1/2 miles, then I ran to the finish line. It felt good to be out there. I'm still struggling with sciatic nerve pain in my right hip and leg. My endurance has taken a big hit. My mom took 3rd in her age group (70+) behind two 71 year olds. She was the oldest participant of all three race distances. |
| La Sportiva Fireblade #2 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran 2.5 trail miles in the Garden of the Gods (Colorado Springs, CO.). The place is beautiful. I just wish I could run without pain. Injury recovery is slow, but I am progressing. |
| INOV8 Roclite 320 Miles: 2.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
MRI results are not encouraging. My entire lumbar region is messed up. Five enlargements of connecting tissue between vertibrae. Four reduced spinal cord passages. Three herniated disks (1 bulge, 1 protrusion, 1 extrusion). One bone spur pressing on the spinal cord.
Now I get to see another doctor for epidural steroid injections!
Not being able to walk upright is annoying. Not being able to run is driving me nuts. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.10 |
| Walked a mile. Tried running, went a whole 1/10th mile, feels like my hips are in a vise. Too painful to run without pain meds first and I hate taking pills. Did some core strengthening and stretching. |
| INOV8 Roclite 320 Miles: 0.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core training. Stretching, push-ups, planks, some abs work. Walked another mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles at a slow easy pace. It felt so good to get outside. Lots of stretching and daily core strengthening exercises. My doctor says no trail running yet, but at least I can run, yay! |
| INOV8 Roclite 320 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles slow and easy. Mostly roads, though a bit was dirt/grass. I am progressing but my endurance has taken a big hit. The core strengthening workouts are helping. |
| INOV8 Roclite 320 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 morning trail miles in Cherokee Park in Louisville, KY. Hot and humid. I'm so slow, but it feels so good to be moving again. Had some right side lower back pain and hip stiffness in the afternoon. |
| INOV8 Roclite 320 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Early morning 5k run. So far July mileage has surpassed May and June combined. I'm taking it slow and easy, but progressing so I feel pretty good. I hate meds that make me feel off-centered and I'm on one of those. I don't think I should run on the edge of a cliff for the next while. |
| INOV8 Roclite 320 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles started too late, too hot to continue. |
| INOV8 Roclite 320 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3-1/2 miles. It was really hot but I got to see some fantastic Kentucky horse countryside. My hips are feeling tight, with annoying back pain. Hot and humid. I got a good sweat going, but that was before I even started running. |
| INOV8 Roclite 320 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy road miles. |
| INOV8 Roclite 320 Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles on the Canal Road South with wife. |
| Merrell Overdrive II (#2) Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4.0 miles on the canal road north with my wife. A little tightness in my right hip towards the end, bit no pain and no meds. |
| Merrell Overdrive II (#2) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the trails above Causey Reservoir. Great run in the woods before I helped out at Camp Browning where our troop's Boy Scouts were camping. |
| La Sportiva Fireblade #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
2 easy miles in the afternoon. Too hot. Late evening 4 miles on the canal road with my wife. The Chinese food for dinner was not happy with me running. Scratch Chinese for dinner on running days. |
| La Sportiva Crosslite Miles: 2.00 | INOV8 Roclite 320 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the canal road with my wife. |
| INOV8 Roclite 320 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 on the canal road with my wife. The back pain is mostly gone, still some tightness in my hips. Right leg muscle atrophy is a problem. Core training seems to be helping. |
| Merrell Overdrive II (#2) Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Not much time tonight, just got in 2-1/2 miles on the canal road. |
| Merrell Overdrive II (#2) Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road with my wife. We pushed it a lot harder, it felt good to be running faster. Afterwards I did hill repeats in the neighborhood. My right leg is getting a bit stronger. |
| Merrell Overdrive II (#2) Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Right leg was pretty sore from yesterday. Ran 2 miles on the canal road. |
| La Sportiva Fireblade #1 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran 3.1 on the Canal Road. |
| Merrell Overdrive II (#2) Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran 3.1 on the Canal Road. |
| La Sportiva Fireblade #1 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles on the Canal Road with my wife. My leg is feeling stronger and my endurance is coming back. Nice sunset run with a cool breeze. |
| INOV8 Roclite 320 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another evening 4 mile run on the canal road with my wife. On the way back we were running towards a lightening storm. What a show across the sky. I'm feeling stronger every day. |
| INOV8 Roclite 320 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5-1/2 mile run up Perry Canyon. Three Mile Creek has flowing too fast and deep to take our usual crossing, so we had to go further up the canyon to a better crossing. It felt so good to get some significant hill training. |
| La Sportiva Fireblade #2 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the neighborhood roads with my wife. It was her idea to run roads, I don't like pavement. |
| Mizuno Wave Rider Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Dawn and I ran up Perry Canyon. While on the double track, 3 young guys were quite a ways ahead of us with backpacks. Their footprints were from flat-soled 'skater' shoes. I thought it was weird for hiking. A truck rapidly passed us (dusty). When we got to the top of the hill we saw 3 very sad guys, packs emptied on the ground exposing their liquor bottles. 'Officer Friendly' was telling them there will be no party for them tonight. Amazing what you can encounter on the trails. Added excitement to our run. |
| Merrell Overdrive II (#2) Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My wife and I ran 4 miles on the canal road. I felt good, my endurance is coming back, my pace is improving and tonight I had no hip/leg pain. |
| INOV8 Roclite 320 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Ran 4.25 miles on the canal road with my wife. Our excitement tonight was our encounter with a rattlesnake that did not want to move. We turned around about 100 feet before our normal turn around, but ran past the house a bit further to make up for it. Yay, no leg/hip pain again tonight. |
| La Sportiva Fireblade #2 Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile road run in Laramie, Wyoming. |
| INOV8 Roclite 320 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5-1/2 mile run in Garden of the Gods (Colorado Springs, CO). Was in Colorado for my daughter's wedding open house. Amazing red and white rock formations. Saw a Big Horn Sheep standing on a rock silhouetted against the sky. Amazing run/views.  |
| INOV8 Roclite 320 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| I'm in trouble. It was strongly pointed out to me that my definition of 'fairly flat' and my wife's definition do not match. She said she was tired from our weekend trip, but was bored with our regular route. I suggested a new (to her) route. She asked if it was flat. I responded 'fairly flat'. She was not pleased, but it was a great run and great workout with lots of cardio. 5.75 miles with a 'few' hills. |
| La Sportiva Fireblade #2 Miles: 5.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Late start, only ran 2-1/2 mile. |
| Merrell Overdrive II (#1) Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road with my wife. She thought she would try to beat me to our turn-around point. My competitive side kicked in and we both picked up the pace. Killer mosquitoes, had to outrun them too. Fun run. |
| Merrell Overdrive II (#2) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Another late 2-1/2 mile run. |
| La Sportiva Crosslite Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile run. My wife wanted to 'change it up' so we ran the roads into Brigham City, ate dinner and ran back. When you know you have to run after eating it really makes you watch your portion sizes. I didn't want to see my dinner again on the way home. We did have a fun time. |
| INOV8 Roclite 320 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road with my wife. I was feeling good and ran at a faster than normal pace. It was still hot when we started and my wife did not do well in the heat, lagging a bit behind. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Late start. Ran 2.5 miles. |
| La Sportiva Crosslite Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Another late night 2-1/2 mile run. |
| La Sportiva Crosslite Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on neighborhood roads. |
| Mizuno Wave Rider Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 mile run on the canal road. |
| La Sportiva Fireblade #1 Miles: 3.10 |
|
| | Race: |
Box Elder County Fair (5 Miles) 00:35:07, Place overall: 98, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| First race since being injured in April. Last year I won my age group. This year I came in 10th. Hips were really tight. Couldn't get my stride going at all. I still have a lot of work to do. |
| INOV8 Roclite 320 Miles: 3.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4 mile run on the canal road by myself. My wife says it is too hot so she ran inside on the treadmill. |
| Merrell Overdrive II (#1) Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. Pushed the pace to try to improve speed/endurance. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Late run. 2-1/2 miles on the canal road. |
| Merrell Overdrive II (#1) Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run in Park City on the Rail Trail and up into the hills. Hips are tight and a bit painful. |
| Merrell Overdrive II (#2) Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Gorgeous 8 mile trail run through the mountains above Park City.Hips were killing me, but 1/2 way through they eased up a bit. Still can't get a decent stride length. |
| Merrell Overdrive II (#2) Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 easy miles in Park City wearing my new Fivefingers. They felt good. |
| Vibram Fivefingers Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4-1/4 miles on the Rail Trail in Park City. Hips are still hurting, but it was a fun run. Vacation is now over, back to the rat race. |
| INOV8 Roclite 320 Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4-1/2 mile run up Perry Canyon. Hip killed me the first 2 miles, then eased up. The single track intersects a dirt road and as I got there, I saw a shiny SUV coming down the canyon. It was my next-door neighbor. He has never struck me as the 'outdoorsy' type. Made me wonder what he was doing up the canyon. I didn't see any dumped bodies so I guess he was just communing with nature. I still can't get a good stride going and I'm a couple minutes off my pre-injury pace. I'm happy to be running, but it is a bit frustrating. |
| La Sportiva Fireblade #2 Miles: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal road. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Evening run on the canal road. |
| Merrell Overdrive II (#2) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Road running to Peach Days and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile trail run up Perry Canyon, up the switchbacks to the upper bench. The switchbacks were overgrown, 2/3 of the way up there was a washed out section and I ended up on a deer trail. Rough climbing, but great cardio workout. Flats and uphills felt good. The downhill impact caused my lower back to tighten and hurt. No speed going downhill. Overall an enjoyable run. |
| La Sportiva Fireblade #2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| Merrell Overdrive II (#2) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles hill work in the neighborhood. |
| La Sportiva Fireblade #1 Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile run around Porter park while visiting my daughter. |
| INOV8 Roclite 320 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles wearing the Fivefingers, then 4 more in the Inov8's. Ran aroound Rexburg, Idaho. |
| INOV8 Roclite 320 Miles: 4.00 | Vibram Fivefingers Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles in Rexburg, ID around Porter Park. |
| Vibram Fivefingers Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2-1/2 miles in the neighborhood. |
| Vibram Fivefingers Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6-1/2 miles up the Grizzly Peak Trail. Good hill training. Nice and cool once I got into the trees along Three Mile Creek. No hip pain today, so that is great. |
| La Sportiva Fireblade #2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles running in the neighborhood at dusk. The mosquitoes attacked me with enthusiasm. Thought I might need a transfusion if I ran any longer. |
| Merrell Overdrive II (#2) Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Crosslite Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run up the Grizzly Peak Trail. Up Perry Canyon, up the south side switchbacks then to White Rock. It was almost dusk when I turned around. It got pretty dark on the trail and was completely dark when I got home. I was finally able to get a decent stride going downhill. It felt good. No hip/back pain. |
| Merrell Overdrive II (#2) Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles up Perry Canyon. |
| INOV8 Roclite 320 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| INOV8 Roclite 320 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the canal road. |
| Merrell Overdrive II (#2) Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Bought a pair of Hoka Mafate shoes. They feel good. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8-1/2 miles on the Grizzly Peak trail in my new Hokas. I ran into Stan Thompson, the man who built all the trails up Perry Canyon. He is in his 70's and in great shape, does it all with hand tools. Great run, cool temperatures, got to get close up seeing the changing colors of the leaves. 1200 feet elevation gain. Love the new shoes. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Convinced my wife to abandon the treadmill and run on the canal road this evening and we had 'Canal Road Snake Encounter #2'. She hates snakes. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| INOV8 Roclite 320 Miles: 4.00 |
|
| | Race: |
HAFB Firehouse 5k (3.1 Miles) 00:31:28, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| My wife and I ran the Hill Air Force Base Firehouse 5k. This is my 3rd year and my wife's 2nd. This was my second race since my injury in April and I felt great. 4 minutes faster than the 5k I ran in September, but still 2-1/2 minutes slower than last year. No back or hip pain at all. I love my new Hoka Mafate shoes. My wife ran a new PR (34:14) by 2:33. The race is a lot of fun, but best of all it is free. After 3 months of almost no running followed by a couple months of very painful running, it is so good to be pain-free and working on building back endurance. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4-3/4 miles up Perry Canyon along Three Mile Creek. Good hill training. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| INOV8 Roclite 320 Miles: 4.00 |
|
| | Race: |
Pony Express Trail run (13.1 Miles) 02:48:30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Was a volunteer at the Pony Express Trail Run (50 & 100 miles). Great fun, except being on the port-a-potty crew, but even that wasn't too bad. Get to work check-in, the starting line, Blackrock 50 mile finish line, and the Simpson springs 100 mile finish line. Met my goal to run a half marathon distance (cumulative) during the day. Found lost key, rid the Blackrock aid station of an intruding rattlesnake (humanely relocating him back to the desert), fixed flat tires, and recorded finish times. Was privileged to watch endurance athletes accomplish amazing feats. Met and made many new friends while enjoying the company of old friends. |
| Merrell Overdrive II (#2) Miles: 13.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5-1/2 miles on the canal road. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #1 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #2 Miles: 4.00 |
|
| | Race: |
Spooktacular 5k - Mantua, UT (3.1 Miles) 00:32:28, Place overall: 79, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Fun race through Mantua, UT, including a trip down into the campground and back up the other side. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Quick 2-1/2 miles on the canal road. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| La Sportiva Fireblade #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| INOV8 Roclite 320 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 mile run up Perry Canyon, then up the Grizzly Peak trail, back to the upper bench toward Willard. Great run. Everything felt good. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2-1/2 mile run on the canal road. |
| Merrell Overdrive II (#2) Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| La Sportiva Fireblade #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles up Perry Canyon, north side switchbacks to the upper bench and back. Nice run. |
| INOV8 Roclite 320 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| Merrell Overdrive II (#2) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run on the canal road. |
| INOV8 Roclite 320 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7-1/2 mile run up Perry Canyon. Went up the North side switchbacks with the mud caking onto the soles of my Hoka's. Ran on the upper bench, then the sun went down and I got to run back in the dark. Nice, but cold run. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| |
| La Sportiva Fireblade #2 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| Merrell Overdrive II (#2) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles up Perry Canyon. |
| La Sportiva Fireblade #2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| La Sportiva Fireblade #1 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the canal road. |
| INOV8 Roclite 320 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles in Tampa, FL. Humidity. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles around the little track on a cruise boat. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles on the cruise ship track before visiting Grand Cayman Island. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles running circles before touring Cozumel, Mexico. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles running the ship track before going inland in Belize for a bicycle tour though the jungle. Saw Howler Monkeys, ate termites (minty!), didn't fall off the bike. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles on the ship track before snorkling in Roatan, Honduras. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles running on the track on the ship. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 56.22 | 726.90 | 149.20 | 0.00 | 0.00 | 0.00 | 25.10 | 932.32 |
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| La Sportiva Fireblade #2 Miles: 224.90 | Mizuno Wave Rider Miles: 80.50 | Merrell Overdrive II (#2) Miles: 155.40 | La Sportiva Fireblade #1 Miles: 122.47 | La Sportiva Crosslite Miles: 48.05 | Merrell Overdrive II (#1) Miles: 35.70 | INOV8 Roclite 320 Miles: 134.75 | Vibram Fivefingers Miles: 10.70 | Hoka Mafate Miles: 98.85 |
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