Trying to keep up with you

SL Track Club Winter Series 10-k

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Location:

Bountiful,UT,USA

Member Since:

Sep 24, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

8 marathons and a few triathlons.  Marathon PR: 3:26:20 (Ogden Marathon 2006)

This years races (2010) planned so far:

February 13th - SLC Track Club Winter Series 10-k 

April 3rd - Striders 1/2 Marathon

May 15th - Ogden Marathon

June 12th - Cache Valley Classic Triathlon (Olympic)

Short-Term Running Goals:

  • Sub 3:20 Marathon
  • Stay injury free!

 

Long-Term Running Goals:

 

Personal:

Great wife with four great kids.

Favorite Blogs:

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
429.3770.14140.620.0049.49689.62
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Feeling the effects of being up till 3 am.  Ughhhhhh.  Dinner at friends house at 8 pm to 11 pm.  Dance at ward till 1:00 am (and I can't dance).  Friends at our house till 3:00 am. Lots of fun but I'm a morning person.  So I wike up at 7:30 am and went for a run after walking the dog. 

Av. Pace: 8:11

Comments
From Samantha Dean-Howard on Fri, Jan 01, 2010 at 18:39:24 from 90.201.147.30

sounds like my new years night LOL way to go Happy new Year :-)

From Teena Marie on Sun, Jan 03, 2010 at 11:37:10 from 174.52.45.85

Sounds like 3 a.m. was quite popular this time around!!! Difference is that there was NO WAY I was going to get up and go for a run that early!!! Nice job, Diehard!

Hope you are enjoying the New Year! :)

From vinh on Sun, Jan 03, 2010 at 17:24:02 from 71.68.254.197

Good run Lyman despite only having a few hours of sleep. Dancing huh? haha...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.800.006.200.000.008.00

My daughter returned from a semester in Argentina today!  So nice to have her back!

TM run today.  Av. pace 8:06.  Not an easy run.  I had a stomach thing on Saturday that spilled (literally) into Sunday.  Followed the run with 30 min on the stationary bike.  Not a great run but a good day nonetheless.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Still not feeling 100%.  Did 6 miles at lunch on the TM.  As usual this time of the year some dude that hasn't run or been to the gym since this time last year (New Year's resolution) wants to prove how fast he can run to the world.  Each time I would increase the speed he would top it.  I didn't bite and did my own thing. He was gone after a brief 2.5 miles, exhausted and frustrated that I was still running. 

Av. Pace: 8:31

Planning on another 4 miles after work. 

4 uneventful miles on the TM after work.  Av pace: 8:15.  Felt better than the noon run.

Comments
From Kelli on Tue, Jan 05, 2010 at 17:01:32 from 71.219.96.112

Welcome back to your beautiful daughter (I remember those pictures!!) I bet everyone is glad she is home. Did she love it?

Nice runs this week!! I am really glad that i go to a small gym, we did not see an influx of people this week. BUT the firemen workout at our gym and they are notorious for that kind of behavior. I kick their butts every time, I totally get sucked into it.

Hope you are back to 100% soon!

From vinh on Tue, Jan 05, 2010 at 19:49:09 from 71.68.254.197

Nice job Lyman. That is pretty funny about the guy on the TM? That has happen to me a few times. Hope you feel better soon.

From Lyman on Tue, Jan 05, 2010 at 22:10:03 from 75.169.110.63

Hey Kelli. Samantha did love it. Its amazing how much she grew while she was in Argentina. She spent every weekend building homes for poor families. It really changed her perspective on life in many. I'm very proud of her.

Vinh - knee all good now? I read you are trying to get down to 135 lbs. That is very light for I guy your heigth. But it will make you faster.

From Teena Marie on Tue, Jan 05, 2010 at 22:23:31 from 174.52.45.85

Oh man ... I am laughing so so so hard!!! LOVE your gym story. Do you know what it reminds me of? Did you see "Spirit of the Marathon?" Remember when that guy is showing off on the treadmill ... demonstrating how fast the elites run? And then, next thing you know, he is injured and can't even run it. His wife did though!!! :)

Very nicely done!!!

From Lyman on Wed, Jan 06, 2010 at 23:01:09 from 75.169.110.63

Teena - I haven't seen that movie. And I thought I've seen all the movies that are running related. I'll have to rent it the weekend.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.005.000.000.008.00

First 3 miles was slow (8:40 pace).  Too slow.  It was uncomfortable, awkward to run at that speed.  Last 5 miles bounced the pace around between 7:53  and 7:30 pace, which was actually easier.

Total time: 1:04:12

Av pace: 8:02

Comments
From vinh on Thu, Jan 07, 2010 at 06:42:01 from 75.77.22.187

Great run Lyman! Too bad we can't say that 7:30 is too slow huh? That is probably what Ryan Hall says to himself.

From Samantha Dean-Howard on Thu, Jan 07, 2010 at 07:20:11 from 78.32.130.9

Great Run, yeah I find that sometimes 7.30 much easier, but some days well 8min is all I can cope with :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.004.000.006.5010.50

Nice 6.5 mile run up City Creek Canyon.  The weather was just right for two layers.  Forgot my gloves in the dryer this morning so my hands froze for the first mile or so.  I didn't track time or pace on this run on purpose and ran on feel but I was moving at a good clip for me.

Will probably do another 4 miles this evening on the TM after core workout.

PM - 4 miles on the TM.  Av Pace: 7:56

Comments
From Teena Marie on Thu, Jan 07, 2010 at 20:03:12 from 174.52.45.85

Very cool run!!!

Yes, watch the Spirit of the Marathon. It is GREAT.

You can watch it here http://www.hulu.com/watch/85354/spirit-of-the-marathon if you don't mind commercials or watching it on a computer screen. :)

From Lyman on Fri, Jan 08, 2010 at 00:16:54 from 75.169.110.63

Thanks Teena! Free movie! It is now my Friday night entertainment.

From vinh on Fri, Jan 08, 2010 at 06:23:54 from 75.77.22.187

Good run Lyman! I need to buy a treadmill for the house, how much does a good one cost these days?

From Lyman on Fri, Jan 08, 2010 at 11:38:33 from 170.135.241.45

Vinh- I no TM expert but the prices range from $200 to $2,000+ for the home TM. A gym level TM is easy $5,000. We have one in the basement I would sell to you for dirt cheap. I bought it for $900 and it was great for the first year. But something about me sweating all over it during the winter made it start jerking. lol.

Anyway, you can get a decent TM for home around $700 - $1,000. Beware of the cheap ones.

From Burt on Fri, Jan 08, 2010 at 12:22:53 from 206.19.214.144

Core workout? More like hard core workout.

From Lyman on Sat, Jan 09, 2010 at 23:23:01 from 75.169.101.104

Teena - Absolutely loved The Spirit of the Marathon. Its reassuring to watch other obessesive runners push themselves to extremes. Maybe I'm not so crazy after all.

From Burt on Sun, Jan 10, 2010 at 01:17:35 from 98.177.216.165

Dude. I paid good money to watch that. And you saw it for free??

From Teena Marie on Sun, Jan 10, 2010 at 11:01:02 from 174.52.45.85

Lyman --

No, you're CRAZY!!! (You just have lots of company!! :))

Glad you liked it! I LOVE it. Deena is my fave!

Burt --

Yeah, but you got to see it on the big screen!!! Totally worth the money. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.220.000.000.000.007.22

Run up City Creek Canyon during lunch with some friends I haven't seen in a while.  We spent the whole run chatting away so no one paid much attention to pace.  Enjoyable but cooold.

Av Pace: 8:22

Comments
From Burt on Fri, Jan 08, 2010 at 16:33:58 from 206.19.214.144

Sounds like a good run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.007.000.000.0015.00

Sweet long run.  First hour was a little slow going, trying to warmup.  My shins were sore for whatever reason and I just felt stiff.  It took an hour to work that out and then I just felt better and better the further I went.  My last mile was at a 7:13 pace.  Plenty in the tank at the end of the run.

Total time: 2:04:33

Av. pace: 8:18

Comments
From vinh on Sat, Jan 09, 2010 at 16:35:54 from 71.68.254.197

Great run Lyman! Very impressive last mile.

From Kelli on Sat, Jan 09, 2010 at 22:34:35 from 71.219.89.82

Check out the pace on that mile at the end of 15!!! Nice work!

Hope you had a great Saturday, finished up the honey-do list AND got a nap!

From Samantha Dean-Howard on Sun, Jan 10, 2010 at 17:30:59 from 90.201.147.218

wow nice last mile, great long run with progression on the pace! :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.257.000.000.000.0010.25

Boy, am I exhausted.  After Saturday's long run I was feeling pretty good but my shins were still tender.  Sunday my muscles where tight so I went for a 22 mile ride.  Today I warmed up and debated if I should do a tempo.  I was feeling fatigued and my muscles where still tight. I've been pushing the pace and adding miles all last week and showed some good progress.  I felt like I was pressing my luck (injury wise) if I ran a tempo today.  So did that stop me?

Warmup: 1.2 miles

Tempo at 7:11 average pace: 7 miles (50:17 total time - fluctuated between 7:20 and 6:58)

Cooldown: 2 miles

Prior to the run I rode the stationary bike for 10 minutes to get my body warmed up for my 100 pushups challenge.  I've been following this training program that suppose to get you to do 100 consecutive pushups in just 6 weeks. Well, I'm on week 8 and still not there, but very close. 87.

Tomorrow recovery day.  Whatever I do I will do very slowly.

Comments
From vinh on Tue, Jan 12, 2010 at 07:06:21 from 75.77.22.187

Great workout Lyman! You'll hit those 100 push ups soon. Have you tried weighted push ups? When I was in the Corps, I did lots of weighted pull ups (sets of 25/35/45 lbs) I could do 8 dead hang pull ups with 45 lbs on my last set. After those sets, regular dead hang pull ups were easy. I got up to 30-40 dead hang pull ups.

From Teena Marie on Tue, Jan 12, 2010 at 15:52:57 from 174.52.45.85

You are CRAZY!!!! PLEASE be careful ... NO INJURIES, do you hear???

That pushup challenge is TOUGH!! A bunch of us did it last year. Smooth rocked the house!!! :)

Seriously, you are hardcore!!!

From Samantha Dean-Howard on Tue, Jan 12, 2010 at 16:10:49 from 90.195.99.110

OUCH push ups, you will be a huge chest running down the road LOL only kidding, great workout especially when your feeling rough, tight, and tired

so way to go on pushing through and doing that hard workout :)

From Lyman on Tue, Jan 12, 2010 at 16:33:34 from 170.135.241.45

Vinh - I'm not the power house you are. Back years ago when I wasn't a runner and just lifted I would do weighted dips and pullups. They are great strength exercises but I tend to bulk up quickly. Its all about getting lite and lean these days so I can run faster (easier said than done...)

Teena - I kinda feel like a flunky. The program is 6 weeks and here I am at 8 weeks and still not hitting 100 pushups. I will stick to it until I get there, even if it takes me another 8 weeks :p. BTW - you are right, Deena Kastor rocks.

Samantha - I glad to get the tempo run behind me. I would hate to end up injured with a bump knee like Vinh so I'm taking the rest of the week at a slower pace. Hope you are feeling better:)

From vinh on Tue, Jan 12, 2010 at 17:22:33 from 71.68.254.197

Haha good thinking Lyman. Having a bum knee sucks, at least it just aches once in a while now. Nice run today!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

TM run since the air is so gucky still! I kept it very slow.  Forgot my headphones at home but I was lucky enough to run by a friend with common interests.  So there we were, two guys talking about the intricacies of baking croissants and stolen while running on the TM.

Av pace: 8:48

Will probably run another 4 this evening at the gym.

4 easy miles on the TM after work.  Av pace: 8:35

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.007.307.30

I couldn't stand another day on the TM so I headed out in the gucky air.  Went up City Creek Canyon with a running group.  To my suprise it was all blue skies once you got up to the guards gate.  Absolutely gorgeous up there and warmer.

Av pace up: 8:37

Av pace down: 7:14

Evening - 30 min. stationary bike, pushups, core, pull ups, dips.

 

Comments
From Burt on Wed, Jan 13, 2010 at 16:29:17 from 206.19.214.144

Hooray for no guckiness!

From vinh on Thu, Jan 14, 2010 at 07:29:54 from 75.77.22.187

Sounds like a great run Lyman. Kinda jealous actually. The only thing I can run up/down here is a bridge!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

10 TM miles. Av. pace: 8:03

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

Not much time today but managed to squeeze in a quick run. Av pace: 7:41

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

TM run while I watched the Saints/Cardinals game.  Av pace: 8:38

Comments
From Burt on Sat, Jan 16, 2010 at 20:06:08 from 98.177.216.165

What a great game! Now I'm going to cry for a couple of days. I'll see you Tuesday.

From vinh on Sat, Jan 16, 2010 at 22:05:04 from 71.68.254.197

Great run Lyman! Just an easy 15 miler eh?

From Teena Marie on Sun, Jan 17, 2010 at 12:59:37 from 174.52.45.85

Nice run! Glad you had something fun to watch.

Can hardly wait for the air to get warmer and cleaner!!!! :)

From Lyman on Mon, Jan 18, 2010 at 10:05:22 from 75.169.101.104

Burt - I was really pulling for the Cardinals, Warner fan. You gotta love those "older" QBs, showing they can still play just as good or better than the young guys.

There's always next year!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.134.000.000.000.0010.13

No work today, Woohoo!

I haven't done any speed work lately, alot of tempo but no speed.  I was due for some Yasso 800s.  Inspired by Vinh's half marathon I thought I would push the pace hard.

2 miles - warmup

0.5 miles at 6:31 pace, 2:30 recovery at 8:35 pace

0.5 miles at 6:27 pace, 2:30 recovery at 8:35 pace

0.5 miles at 6:23 pace, 2:30 recovery at 8:35

0.5 miles at 6:31...same 2:30 recovery

0.5 miles at 6:27...same recovery

0.5 miles at 6:23...same recovery (entering puke zone)

0.5 miles at 6:31...same recovery (exiting puke zone)

0.5 miles at 6:27

6.13 milesTotal time: 44:05  Av pace: 7: 11

2 miles cooldown at av. pace 8:20

Glad that's done. 

 

Comments
From vinh on Mon, Jan 18, 2010 at 15:42:41 from 71.68.254.197

Nice speed work Lyman! I might have to do a similar work out this week. Glad I had today off too!

From Samantha Dean-Howard on Tue, Jan 19, 2010 at 06:03:30 from 78.32.130.9

Wow nice speed Lyman......... entering puke zone and exiting puke zone so did you puke LOL?????

great running nice even times and the last one is really fast :)

From Burt on Tue, Jan 19, 2010 at 16:56:51 from 206.19.214.144

Nice Lyman. So this means you should be able to go 3:12 in the marathon?

From Lyman on Tue, Jan 19, 2010 at 17:19:27 from 170.135.241.45

Samantha - no puking...that would have been a mess on the TM.lol.

Burt - I wish! For me the Yasso 800s are not that great of an estimator, about 10-15 minutes off. The McMillan Calculator is more accurate for me.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.007.227.22

I had meetings planned all day today and a noon run sounded impossible, that is until the weather cleared up.  Managed to move things around sand get out for a run up City Creek Canyon. Moderate effort up and moderate to light effort down. 

Time Up: 31:02  Av pace: 8:36

Time Down: 23:38  Av pace: 6:33

Ran into my old yoga instructor (she's not old...I haven't been to her class almost a year) on the run down. She's 8.5 months pregnant and if she didn't tell me she was pregnant I would of never guessed.  She was Miss Utah in 2000 and is obviously genetically proned to always look slender.

Comments
From Burt on Tue, Jan 19, 2010 at 17:43:04 from 206.19.214.144

Sounds like she's had her calling and election made sure.

From vinh on Tue, Jan 19, 2010 at 17:53:56 from 71.68.254.197

That sounds like a fun run. How much of an incline was it? That is pretty cool that you bumped into your old yoga instructor. Always good to see an old friend.

From Teena Marie on Tue, Jan 19, 2010 at 22:22:58 from 174.52.45.85

Very nice!!! That 6:33 pace down is insanely fast!!! Impressive! :)

From Lyman on Wed, Jan 20, 2010 at 11:49:40 from 170.135.241.46

Burt - apparently she has. She's one of those people that can't get heavy no matter how hard they try.

Vinh - not sure on the average incline. There are some very steep parts (8%-10%) but generally around 2%-4% I think.

Teena - would be impressive if I was clocking 6:30s on a flat route but down hill not so much so;)...someday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.006.000.000.0010.00

Uneventful TM run at the gym. Time: 47:24 Av pace: 7:54

Will probably due another 4 in the evening after work.

4 TM miles in the evening.  Av pace 8:17

Comments
From Kelli on Wed, Jan 20, 2010 at 17:53:58 from 71.219.89.82

Seriously, that is so fast on a treadmill! I really struggle on the treadmill to match my outside pace. A 9 minute mile feels hard to me and my speed work is crappy! I am very impressed with anyone who can run that fast on those machines!!!

Have a great rest of the day! Have you checked out the Hunger Games yet?? I am sure you will really like it (and book #2).

From Samantha Dean-Howard on Wed, Jan 20, 2010 at 18:05:46 from 90.195.99.162

Nice uneventful run Lyman great pace too :)

From vinh on Thu, Jan 21, 2010 at 07:33:35 from 75.77.22.187

Nice run Lyman!

From Lyman on Fri, Jan 22, 2010 at 09:33:01 from 75.169.107.113

Kelli - I still haven't wrapped up the pancho villa book. Will probably dig into Hunger Games this weekend. Not much free time as of late. Glad you are impressed by my wimpy workouts.

Samantha & Vinh - thanks for the support.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No mileage today.  Up at 4:45 am to fly out to Denver for the day on business. Return home at 7 pm.  If I were tough like Vinh I would have gotten up a 3:30 am to run. Alas, I am not.

Comments
From Burt on Fri, Jan 22, 2010 at 16:38:34 from 206.19.214.144

Vinh is pretty hard core.

From vinh on Fri, Jan 22, 2010 at 21:45:57 from 71.68.254.197

Haha, you are tough Lyman...just not as crazy as me to wake up that early. I only did that in December anyway. How was Denver? Must be pretty nice to travel once in a while for the job.

Burt - I've gotten pretty soft since I got out of the Marines. I used to work out 3-4 times a day. Run 3 am in the morning, lift at lunch, swim after work and then sometimes another run or gym session later at night.

From Lyman on Sat, Jan 23, 2010 at 19:41:05 from 75.169.107.113

Vinh - I have to travel about twice a month for work. So far its only enjoyable when I get to go somewhere warm or have some free time for myself.

So if your soft now what does that make Burt and me? Don't answer...

From Burt on Sat, Jan 23, 2010 at 19:48:15 from 98.177.216.165

I'll answer. That makes us marshmallows.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Easy run up City Creek Canyon with Jeri and Dick.  Didn't time the run and just enjoyed the relaxed pace.

Comments
From jtshad on Fri, Jan 22, 2010 at 16:05:19 from 204.134.132.225

A good week of running! Glad you had a safe trip.

From vinh on Fri, Jan 22, 2010 at 21:46:38 from 71.68.254.197

Sounds awesome!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.0010.000.000.0015.00

Snowing outside so I ran on the TM.  First five I gradually increased the pace to MP then held for the remainder of the run.  Terribly boring. Sweated all over my TM and the adjacent TMs.  Looking forward to everyone's race reports from Painter's.

Total Time: 2:02:35

Av pace: 8:10

Comments
From vinh on Sat, Jan 23, 2010 at 18:38:33 from 71.68.254.197

Awesome run Lyman! What's your marathon pace?

From Lyman on Sat, Jan 23, 2010 at 19:44:58 from 75.169.107.113

Nothing compared to your 21 miler today. Way to push the last five. Good work! My MP is right at 8:00. My last marathon my avergae pace was right around 8:06.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.006.070.000.008.07

Good run today.  Warmed up the first two miles and then held the pace at 7:13 (TM).  It felt effortless as if I could run at that speed forever.  Was tempted to up the speed but didn't want to get into tempo speed (although 7:13 usually feels like a tempo effort).  Wanted to do 10 today but ran out of time and had to run to the Jazz game.  I had the suite tonight and had a bunch of clients showing up so after a quick shower, picked up my wife and off to the game.

total time: 60:00

Average Pace: 7:25

Comments
From vinh on Tue, Jan 26, 2010 at 12:30:30 from 75.77.22.187

Very impressive Lyman. 7:13 effortless? Sheesh! What's your goal in your upcoming 10k?

From Burt on Tue, Jan 26, 2010 at 15:32:16 from 206.19.214.144

Man, suite at the Jazz game? You've got it pretty rough.

From Lyman on Tue, Jan 26, 2010 at 17:15:53 from 170.135.241.46

Vinh - you know hot it is, someday everything just clicks. Felt good. I'm not sure what pace I'll be shooting for my next 10-k. I've never run the course before. It'll probably be in the 6:40 to 6:55 range.

Burt - not my personal suite unfortunetly but I get to use it about 2-3 a month for work. Although I get my kids and friends in every once in a while.

From vinh on Tue, Jan 26, 2010 at 18:53:06 from 71.68.254.197

Yea, I understand. Yesterday was one of days for me though I didn't push the pace. I felt great though. Sounds like a good goal for your 10k. My upcoming 10k has a good incline (about a mile or lil bit more at 4% grade). I can never pace myself up it w/o cramping haha. Hoping to hit sub 44 or sub 43..we'll see though. Gotta get past this marathon first.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.007.2210.22

Noon - Run up City Creek Canyon.  Took an easy pace.  Little bit of left hip pain on the way down.  Total time: 1:04  Average Pace: 8:52.  Will probably get a few more in after work.

PM - core workout and 3 miles on the TM.  Av pace: 8:25.  Left hip still tight. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.350.000.000.000.007.35

Run up City Creek Canyon.  A little colder than I expected, no gloves, so froze my hands.  Kept the effort at light up and light down.  Ran down with Dick and on his instruction I made him push his pace.  He got down to around a 7:30 pace down the mountain, which is pretty dang good for a 72 year old.

 

Comments
From Kelli on Wed, Jan 27, 2010 at 19:01:08 from 71.219.89.82

I'd say that is great for a 72 year old!

Remember the gloves next time, brrrrr.....

From Huans32 on Thu, Jan 28, 2010 at 08:48:38 from 138.64.8.51

Wow yeah that is a great pace for a older guy. Wouldnt guess he would be able to do that. Sure hope we are able to at that age.

From Burt on Thu, Jan 28, 2010 at 17:06:11 from 206.19.214.144

Were you trying to kill him?

Huans - you've been 32 for a couple of years now.

From Lyman on Thu, Jan 28, 2010 at 17:45:38 from 170.135.241.46

This 72 year old, Dick Carling, has run over 125 marathons, has done Boston 30 something cosecutive times, and still pulls a sub 4 hr marathon every once in a while. After his daily runs he does 50, yes 50, consecutive pushups. Great friend and greater runner. It would be awesome to be that active and fit at 72.

From Kelli on Thu, Jan 28, 2010 at 18:34:34 from 71.219.89.82

Man alive, I can not even do 30 consecutive push ups! He is tough. I think that is so very cool. you tell him that all of us are so impressed with him. I would love to cheer him into a marathon, that is just super cool. The rest of us can only hope to be that fit!

From vinh on Fri, Jan 29, 2010 at 07:12:44 from 75.77.22.187

Nice run Lyman! Your friend seems hardcore! I hope to be like him at his age.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Total time: 48:52

Av pace: 7:52

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.0010.000.000.0012.00

Total time: 1:33:09

Av pace: 7:46

Comments
From Samantha Dean-Howard on Sun, Jan 31, 2010 at 17:17:36 from 90.195.99.235

Nice consistant week there great running :)

From Burt on Mon, Feb 01, 2010 at 17:30:09 from 206.19.214.144

Great run. And you ran 100 more miles than me on the month.

From vinh on Tue, Feb 02, 2010 at 07:02:06 from 75.77.22.187

Awesome run Lyman! 7:46 pace? Impressive!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Catching up with my entries...

5 on the TM, 8:19 pace.  Easy recovery run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.008.000.000.008.00

Early morning run on the TM.  8 miles. Average pace 7:41.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.500.000.000.000.0011.50

In Las Vegas on business at the Red Rock Hotel (of the strip and by the mountains thank goodness).  Easy morning run from hotel, up the mountains, down the hill, take a right instead of a left, lost, more lost, what city am I in now?, ahh there's the hotel I think, no that's not the hotel...After 1:40 I make it back.  Fun.  No idea what my pace was.

Comments
From Burt on Thu, Feb 04, 2010 at 13:37:43 from 206.19.214.144

Well, you know what they say about Vegas..."Don't get lost on your way back to the Red Rock Hotel." Yep. That's what they say.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Early morning run on the TM at the hotel.  Av pace 7:42.

Comments
From jtshad on Thu, Feb 04, 2010 at 11:07:13 from 204.134.132.225

Great mileage for the week, enjoy Vegas (red rocks is a great area!).

From Lyman on Thu, Feb 04, 2010 at 16:01:07 from 170.135.241.45

Thanks Jeff. Did enjoy the Red Rock area. Great park for running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.250.004.100.000.0011.35

Back in Salt Lake. Run up City Creek. Total time: 59:12.  Pace: 8:10.  Will probably get a few more in this evening on the TM.

4.1 more miles on the TM in the evening. Total time 30:56. Av pace: 7:33

 

Comments
From Kelli on Thu, Feb 04, 2010 at 21:33:47 from 71.219.89.82

Awesome week! Glad you made it back safely and un-lost.

I think, based on these times you run, that you are due for a marathon PR.

From Lyman on Fri, Feb 05, 2010 at 09:35:52 from 75.169.106.129

Thanks Kelli. I hope all this running is going to help mwe get to a new PR.

From Kelli on Fri, Feb 05, 2010 at 09:56:51 from 71.219.89.82

I think you have it in Ogden. You are speedy! Just stay healthy.

From Burt on Fri, Feb 05, 2010 at 15:34:56 from 206.19.214.144

Way to jinx him Kelli.

Man. I can run a 7:33 pace for 4.1 miles, but not after running 7.25 miles in the morning.

From Lyman on Fri, Feb 05, 2010 at 17:47:35 from 170.135.241.45

Kelli - you are right about staying healthy. The key to getting faster for me is consistency and staying healthy.

Burt - "Don't you want a little taste of the glory? See what it tastes like?" You can do it man!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0015.250.000.0015.25

Long run on the legacy highway trail.  Total Time: 2:01:01. Av pace: 7:56

Comments
From Kelli on Sat, Feb 06, 2010 at 23:24:40 from 71.219.89.82

Seriously, I do not want to jinx you, but you are FAST!!!!! That marathon is going to be so exciting!

Have a great rest of the weekend.

From Aaron Kennard on Sun, Feb 07, 2010 at 03:02:37 from 71.231.104.88

Nice pace for that long run!

From Lyman on Sun, Feb 07, 2010 at 18:55:41 from 75.169.106.129

Kelli - One thing at a time...I haven't gotten a 20+ long for a while. I really need to start extending my long runs. But thanks for the vote of confidence :);)

Aaron - Thanks! Didn't pay attention to my garmin and just ran on feel. Apparently I was feeling better than usual.

From vinh on Mon, Feb 08, 2010 at 07:09:26 from 75.77.22.187

Awesome run Lyman. Look at that pace!? And you were probably jogging!

From Kelli on Mon, Feb 08, 2010 at 17:54:33 from 71.219.89.82

You have time for that yet, like a month or so. I am sure the 20 milers will be just as good. You have trained well and SMART and it is going to be awesome.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.007.257.25

City Creek Canyon run.  Didn't track time or pace but it was a medium effort run. I'm going to keep mileage low this week so my legs are ready to go on Saturday's 10-k.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.007.107.10

Run up City Creek Canyon.  Today I finally got a got altitude measurement, 933 feet up from were I park.  So I gain 933 ft in 3.55 miles.  Pretty good climb and would explain why my pace up is so much slower than my pace down.  The effort was tempo up and a little below tempo down.

Time up: 30:11, Av pace: 8:30

Time down: 23:46, Av pace: 6:42

Total Time: 53:57, Av pace: 7:36

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Easy run up City Creek Canyon.  Did not track time or pace.  Ran with Bob, Dick and Stuart.

Comments
From Kelli on Wed, Feb 10, 2010 at 21:15:29 from 71.219.89.82

Easy run and UP, that does not compute!

Stuart needs to change his name to Jane. Then you could say you ran with Bob, Dick, and Jane.

From missy on Thu, Feb 11, 2010 at 00:08:36 from 71.32.195.43

Yeah..lol "Easy run up" ;P Lyman...your daughter looks about my daughters age..is she 14?

From vinh on Thu, Feb 11, 2010 at 08:18:47 from 75.77.22.187

Good stuff Lyman! Can't wait to hear about your 10k! You will rock it!

From Lyman on Thu, Feb 11, 2010 at 17:54:32 from 170.135.241.45

kelli & missy: had you guys been on this run you would have realized how easy it realy was. I could of wistled the whole way up. My running partners on Wednesday set the pace pretty sloooow.

missy - She just turned 13 a couple of weeks ago. She is the apple of my eye...

vinh-no, you will rock the 26.2. My 10-k will be a race tune up. I'm shooting for a 41:00 to 41:30 and hope to go sub 40 at the Des News 10-k this year (down hill course). Lofty goal but what the heck!

From Samantha Dean-Howard on Thu, Feb 11, 2010 at 18:17:44 from 90.195.99.160

Hey Lyman nice run, and I think you will rock the 10k, for sure :)

From Lyman on Thu, Feb 11, 2010 at 18:22:30 from 170.135.241.46

Thanks Samantha! Isn't it like 2 am right now where you live? You must be a night owl. I hope your little boy is feeling better.

From missy on Fri, Feb 12, 2010 at 00:00:06 from 65.100.244.69

Ooooh..when is her Bday? Not Jan 12 by any chance? My 14 year olds is Jan 12. :) She was grounded on her birthday..we actually are Celebrating her birthday tomorrow Feb 12..Taking her and 3 friends to Lunch at California Pizza Kitchen and a movie...Percy Jackson and the Lightning Thief....Something like that..lol...I thought you needed to know this desperately! Kidding..I just got carried away rambling again..:D Your daughter is a cutie!

From Kelli on Fri, Feb 12, 2010 at 17:16:06 from 71.219.89.82

Good luck on the 10k!!! That is FAST, crud.

My Friday running partners are "slow" and I LOVE IT!!!! But, I do not think I can ever whistle while I run!

From Lyman on Sat, Feb 13, 2010 at 21:21:42 from 75.169.106.129

Missy - I just saw Percy Jackson and the Lightning Thief yesterday morning. I took the day off of work and went with my daughter and all of her classmated to a special showing for her school. It was OK, the movie's target audience is for pre-teens. Natasha's bithday is on Jan 31st. Hope your little girl didn't get into too much trouble on her birthday. Hope you enjoyed the movie more than me.

Kelli - thanks for encouragement. The race did not go as well as I hoped but I enjoyed anyways.

From missy on Tue, Feb 16, 2010 at 16:39:10 from 75.162.122.26

Nice Lyman...Day off work! :) The girls ended up choosing Avatar 3D so we could avoid the crowds on Percy Jackson...so next time....it will be Percy! Lol..Pre teen...my husband took the kids to see New Moon, I had already seen it opening night with my Daughter and six 13 year olds in November...But he just went on and on about it being made for teens and how it was the worst movie he had ever seen. :)

From Kelli on Tue, Feb 16, 2010 at 18:40:21 from 71.219.89.82

We saw Percy yesterday and I thought it was pretty entertaining (I am kind of on the kids wave length), although I had to keep peeking at my 4 year old to make sure she was not scared to death!!! It was packed, and I hate that!!

From missy on Wed, Feb 17, 2010 at 12:23:17 from 75.162.122.26

Packed theaters make me feel like I have a mental disorder..lol. Like a panic attack or something..lol.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

TM run at noon.  Av pace: 7:52

Comments
From Smooth on Thu, Feb 11, 2010 at 18:35:20 from 174.23.239.148

Nice lunch run! GOOD LUCK on the 10K Sat. You're gonna do AWESOME!

From Lyman on Fri, Feb 12, 2010 at 19:02:46 from 75.169.106.129

Thanks Smooth, I hope so!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

TM run.  Just wanted to warmup my legs and get a good stretch in before tomorrow's 10-k.

Av pace: 7:54

Comments
From Burt on Fri, Feb 12, 2010 at 19:42:51 from 206.19.214.144

Well, if today's warmup is any indication of how you're going to do tomorrow, you're going to rock it!

Race: SL Track Club Winter Series 10-k (6.2 Miles) 00:43:54
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.256.200.000.000.008.45

Not my best race and a little slower than I hoped.  I got to the Saltair at 9 am with plenty of time to register and warm up.  After registering I headed out in the rain.  Heading east on the course during warmup I could tell I had a tail wind.  When I turned around and headed west I could feel a strong head wind and rain pelting my face.  At this point I could tell I was just not on my game today.  I figured I would head out with a 7 min pace and at the turn around try to push as hard as I could on the way back. 

The race would exactly as I thought after the warm up although I was hoping to keep a sub 7 on the way back, not quite.

Mile 1 - 7:02

Mile 2 - 6:57

Mile 3 - 6:57

Mile 4 - 7:11

Mile 5 - 7:09

Mile 6 - 7:08

Mile 6.20- 1:30

Total Time: 43:54

Av pace: 7:05

Comments
From Kelli on Sat, Feb 13, 2010 at 22:54:30 from 71.219.89.82

Sorry it did not go as well as you thought it would, but that is still a darn good time! The rain today was a pain at times for sure!

From Smooth on Sun, Feb 14, 2010 at 17:08:58 from 174.23.239.148

Sorry the weather did not co-operate for you. Not your best race; but still a great time!

From Lyman on Sun, Feb 14, 2010 at 19:22:49 from 75.169.191.99

Thanks Kelli and Smooth. I enjoy racing enough that even on an off day I have a great time.

From vinh on Tue, Feb 16, 2010 at 08:18:04 from 75.77.22.187

Sorry about the race Lyman. We all know you are faster than that, but that is still a great time. I guess the weather doesn't like you and me. Your training is looking great!

From jtshad on Thu, Feb 18, 2010 at 11:16:35 from 204.134.132.225

Hey, not bad for an early season race in less than good conditions, great run!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.007.350.000.007.35

Dog Training Day.  Today was the first day I've taken my Golden Retriever puppy out for a run.  At 8 months he doesn't look like a puppy but he sure acts like one.  He's gone on many walks with me and tends to be all over the place, sniffing, running, peeing, and the likes.  The concept of going for a run was completely new.  The first mile he wanted to run faster and chase after other dogs.  At mile two he was calming down a bit and stop yanking on his leash.  By mile three he was keep my pace and was no longer distracted.  He did very well for his first run.  I wanted to get eight miles in and was going to loop around for 0.65 miles once we got to the car but soon as he saw the car he decided he had enough.  Not bad for his first run.  Once we got home he immediately went to his favorite spot in the indoor patio and laid down.  He was beat.  He wouldn't even get up for a treat. 

Total time: 59:00

Ave pace:   8:02

 

 

Comments
From Smooth on Sun, Feb 14, 2010 at 23:35:29 from 174.23.239.148

AW! TOO cute!!! You wore the poor thing out! What's his name?

From Lyman on Mon, Feb 15, 2010 at 10:46:59 from 75.169.191.99

TOMMY, TOMMY, TOMMY. It was going to be just Tommy but he want respond unless you call him at least three times. I love to death even though he clearly has ADD. He's going to be a great running partner.

From Burt on Wed, Feb 17, 2010 at 16:21:37 from 206.19.214.144

Cool! I don't like to take my dog longer than three miles. But she loves to go out and she's pretty good at keeping my pace. She always wants to start out quickly, but I'll have none of that. And she does a good job turning when I want her to. I yell, "right!" and "left!" Not sure if she is obeying or just knows the route.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.200.000.006.20

No work today!  WooHooo!

Didn't feel like running in the cold rain so I headed out to the gym.  Apparently everyones else did too.  All the TMs where being used so I did my ab workout, pull ups, shoulders, and pushups.  Finally a TM opened up, all sweaty!, and I got a shorter than planned run in.  I'll try to get 4 more in this evening. 

Total Time: 47:57

Pace: 7:44

Comments
From Teena Marie on Tue, Feb 16, 2010 at 19:21:45 from 174.52.45.85

Very nice workout(s)!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.100.000.000.000.003.10

Crazy day.  Between work and my brother coming into town I had no time whatsoever, but I still managed a short run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.002.000.000.0010.00

Had the blahs today.  A little running burnout. Probably from not performing as well as I thought I should have at my last race.  It took me 8 miles, yes 8, to get into a rythm.  Two quick miles at the end.  Maybe it was all the sushi I had last night with my brother.

Total time: 1:23:10

Av pace: 8:19

Comments
From vinh on Fri, Feb 19, 2010 at 08:22:54 from 75.77.22.187

Good run Lyman. It's ok, we all have those days. Hope you have a better work out next time. I know you will! Keep up the great training!

From Lyman on Fri, Feb 19, 2010 at 15:39:43 from 170.135.241.46

Thanks Vinh. I'm not sure whats up. I've been running a fever off and on for the past three days and feeling just plain sick. I'll get some rest this weekend.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.006.000.000.008.00

Two miles warmup and 6 miles at MP.  Still not feeling 100%.  Went to the doctor today, who wanted to run all sorts of test....so I got poked by a needle.

Comments
From Teena Marie on Fri, Feb 19, 2010 at 18:16:04 from 174.52.45.85

That doesn't sound fun.

I hope all is okay.

I know that it takes quite a bit to convince a man to go to the doctor's.

(Nice run, btw.)

From Kelli on Fri, Feb 19, 2010 at 20:05:01 from 71.219.89.82

You have had a week!!! Busy, busy, blah, blah, and now the doctor. I hope everything is okay and that the needle didn't pinch too much (I hate those things!)

Dogs are HARD to train to run, sounds like you two are off to a good start. They do make the best running buddies, I miss mine!

From missy on Sat, Feb 20, 2010 at 15:02:09 from 70.56.98.26

You ran with your dog? ....My dog...oh my goodness..she's a Lab..She is slow! I wish I could train her but I'm too impatient.

From Lyman on Mon, Feb 22, 2010 at 10:49:06 from 170.135.241.46

Teena Marie - you are right, it does take alot for a guy to see a doctor. My wife made me promise I would go for a physical when I turned 40 (two years ago...) So I've put it off too long. It was just your regular 40-year old checkup.

Kelli & Missy- I went running with Tommy again on Saturday. Shorter this time but he his tough. I ran two sub 7 miles and he had no problem with it. I am lucky!

From Kelli on Mon, Feb 22, 2010 at 21:34:01 from 71.219.89.82

You are lucky---and you are fast!!!!

From missy on Wed, Feb 24, 2010 at 21:22:48 from 67.40.115.3

Wow...what kind of dog is he?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.002.004.200.000.006.20

Run with Tommy (dog).  Was going to keep the pace right around MP but decided to push a couple of miles to see how Tommy would do.  He managed two miles sub 7 without batting an eye.  He starting to really enjoy the runs too, this time he didn't want to stop when we got to the car.

Total Time: 46:48

Av Pace: 7:33

Skipped the typical long run today.  I've been running a fever off and on for the past 3-4 days.  Figure I need to get some rest and meds in me.

Comments
From Samantha Dean-Howard on Mon, Feb 22, 2010 at 14:18:01 from 90.201.147.80

Nice run for an ill person, glad Tommy is enjoying the running tooo....now go get better :)

From Burt on Mon, Feb 22, 2010 at 16:55:47 from 206.19.214.144

Nice 10k time. Wish I could do that.

From vinh on Tue, Feb 23, 2010 at 07:03:11 from 75.77.22.187

Great run Lyman! You have an awesome dog! Hope you get better soon.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.005.002.000.000.0010.00

Did mile repeats on the TM.  Haven't done these for so long I didn't know what to expect.  So I stayed conservative and ran them at 10-k pace.  It was a good push but never got into puke zone.

2 miles warmup

1 mile repeats @ 6:58 and 0.5 recovery at 8:00 pace (5 times)

1 mile cooldown

total time: 1:16:06

av pace: 7:37

Comments
From vinh on Wed, Feb 24, 2010 at 06:55:20 from 75.77.22.187

Good training Lyman! Can't wait to see you do it unconservatively (if that even is a word lol) I think you could do 6:30 repeats if not faster.

From Samantha Dean-Howard on Wed, Feb 24, 2010 at 07:15:05 from 78.32.130.9

Nice mile reps they hurt dont they :-D and did you eat all the chocolates !

From Lyman on Wed, Feb 24, 2010 at 18:26:15 from 170.135.241.45

Vinh - 6:30 mile repeats, only if I can puke without it going all over the TM (messy)

Samantha - yes I did! I found to good chocolate sources on my floor. You are turning me into a fat pig!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

City Creek Canyon run. Didn't track time or pace but it was slow.

Comments
From Teena Marie on Wed, Feb 24, 2010 at 23:01:55 from 174.52.45.85

Were you freezing???

Nice job today and yesterday! :)

From Lyman on Wed, Feb 24, 2010 at 23:08:13 from 75.169.103.184

Thanks Teena! It wasn't too bad out yesterday. I wimped out today and got on a TM

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.008.000.000.0010.00

TM run.  Two mile warm up and then set it on cruise control for 8 miles at 7:41 pace.  Still not feeling 100%.  The effort level for 7:41 pace seemed higher than usual.  Now that I think about I've been feeling flat ever since I gave up sugar.  More sugar is what I need in my diet!

Total time: 1:18:49

Av pace: 7:53

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.250.004.250.000.008.50

Run up City Creek Canyon. Slow pace up and moderate to fast pace down. I didn't track time the second but it was roughly 9:00 pace up and 6:50 down.  Beautiful day..even saw a guy without his shirt on running up the canyon (really wish I didn't see that).

Comments
From jtshad on Sat, Feb 27, 2010 at 08:09:42 from 69.20.183.178

Keep up the great running!

From missy on Sun, Feb 28, 2010 at 00:21:32 from 67.40.115.3

I love running downhill. I am a downhill running Junkie... :D

From Teena Marie on Sun, Feb 28, 2010 at 19:43:06 from 174.52.45.85

Totally laughing -- I have seen some of those myself! :)

Sounds like it was a wonderful run (sans bare-chested man).

From Burt on Tue, Mar 02, 2010 at 19:10:46 from 206.19.214.144

There was this fat hairy guy running Ragnar in his speedo the other day. It wasn't me. But his van wasn't claiming him.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

catching up on my entries....Long slow run.  Total time 2:26:30.  Av pace 8:08

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Cross country skiing up Millcreek canyon.  Great fun but a little too icey on the way down.  2:15 = 11 miles (?)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Right hip flexor was killing me.  Probably stress from cross country skiing that I'm not use to.  Day off of running.  Swam 1800 yards (little over a mile) and did core and some weights.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.270.000.000.000.008.27

Did 7.27 miles early in the morning, which felt just fine.  After work got n the TM to do another 4 or 5 and after a few minutes my right hip flexor flared up again.  It got progreesively worse so I bailed after one mile =(

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.006.120.000.000.007.12

Canyon run.  Ran light with my running group for the first mile then I picked it up to the turn around point and pushed hard on the down hill.  Slight hip flexor pain right side but not enough to really bother me : )

Av pace up: ?

Av pace down: 6:31

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

No time today.  Got a quick run in the morning before work but had out of state management come in, which meant I would have lunch and dinner tied up = (  Nice people but they interfere with my running time.

Comments
From Kelli on Fri, Mar 05, 2010 at 14:31:09 from 71.219.89.82

BUSY week for you! Hope the hip is doing better and that you get out and get a run today in the great snow!

From Burt on Sat, Mar 06, 2010 at 11:41:55 from 24.156.110.190

How dare they interfere with your running!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Catching up on logging my miles.  Can't remember pace but it was slow.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.250.000.000.000.0011.25

Hip flexor still bothering me a bit.  Was suppose to be a long run but by mile 8 the pain started to get worse.  Pushed through a few miles more hoping the pain would go away.  Mo such luck.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.008.320.000.000.0012.32

Progression run.  Ran two miles to slow to see how hip flexor felt.  No problems so I decided to go forward with the planned progression run.  This would be the last intense run until I get back from Italy so I decided to push my limits.

1 hour progression run starting at a 7:30 pace then bumping it up a 1 mph on the TM for each additional mile.  Final 1.32 miles I ran at a 6:52 pace.  Total miles 8.32.  Av pace: 7:13.  Final 2 miles I was pushing my limits.

2 mile cool.  15 minutes of cleaning all the sweat of the TM.
 

Comments
From vinh on Wed, Mar 10, 2010 at 07:02:14 from 75.77.22.187

Awesome run Lyman! Sounds intense!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Early morning light run before flight out.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Travel day.  Arrived in Florence, Italy at 3:00 pm local time.  Could not get any sleep on the plane.  Right now it is 3:30 am local time and I am wide awake.  Planning to get a short run in soon as it is daylight.  It is colder than SLC here :(

Comments
From Kelli on Tue, Mar 09, 2010 at 22:14:07 from 71.219.89.82

ITALY???? You lucky duck! Sorry it is colder there, but HECK---you are in ITALY!!

Have fun (or is it work? Even if it is, have fun!!)

From Kelli on Tue, Mar 09, 2010 at 22:15:06 from 71.219.89.82

OH, and best of luck with the sleep. It is not even 8 yet here and I am getting TIRED!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

I'm guestimating 6 miles.  I ran for 50 minutes.  I ran across the several bridges in Florence and up one of the hills did get a good view of the City.  It is soooo beautiful.  So much history and all.

Comments
From Samantha Dean-Howard on Wed, Mar 10, 2010 at 05:12:14 from 78.32.130.9

great on guestimating sounds like a really nice run Lyman great job :)

From Burt on Thu, Mar 11, 2010 at 17:06:02 from 206.19.214.144

That is totally awesome.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Lots of walking today but no running.  We travelled to Siena, Cortona, and San Giminamio (?).  Snow in most of these villages.  Cortona and San Giminamio are hill top towns so wnet sepnt the day climbing up and down the small towns.  You have to park your car outside of the town and walk in.  Cold but beautiful.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Spent the night in San Gimminanio (?) and headed out to Luca and Cinque Terra (Monterosso).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Finally get another run in at Monterosso, part of the five villages on the Italian Riviera called Cinque Terra.  Ran part of the trail that connects the towns.  The weather warmed up to about 55 - 60, perfect for hiking.  After getting back to the small hotel we packed a day pack and hiked through all five towns.  Alot of climbing through steep hills and vineyards.  Perfect day.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Traveled through Verona, where we had lunch in the main plaza of the old town.  Made it to Venice late that day.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Run through Venice this morning.  Got lost sooo many times.  The fog was terribly thick.  Having arrived at night and having run in thick fog I still can not say I've actually seen Venice yet.  Hopefuly the fog will lift after breakfast!

Comments
From Samantha Dean-Howard on Mon, Mar 15, 2010 at 18:04:55 from 90.195.99.128

IM jealous Venice sounds nice even in fog and running there too lucky thing you, enjoy your holiday :)

From Kelli on Mon, Mar 15, 2010 at 19:33:30 from 71.219.89.82

Run through Venice, do you know how many of us are dying reading that??? I am so jealous.

From Teena Marie on Wed, Mar 17, 2010 at 22:17:09 from 174.52.45.85

I am SO with Kelli on this one!!! DANG!!!!

From Mark on Thu, Mar 18, 2010 at 16:08:51 from 24.129.132.74

Enjoy Venice! I would definitely love to visit there some time.

From Lyman on Thu, Mar 18, 2010 at 16:26:43 from 170.135.241.45

No complaints about running through Venice. However, the fog was soooo thick that I had to keep my vision focused right in front of me so that I wouldn't run into a canal. The fog lifted a little later that day so I could actually see Venice.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Got back home last night.  Very nice to sleep in my own bed again and to see the kids. 

Early morning TM run.  Total time: 54:38  Av pace: 7:48.  It was alot harder than it should have been.  I've clearly lost some fitness over the vacation.  Time to whip myself back into shape!

Comments
From Kelli on Thu, Mar 18, 2010 at 21:49:38 from 71.219.89.82

That is LOSING fitness? I am in awe of all you fast TM runners, i am so slow on those machines and it still hurts!

WELCOME BACK!

From vinh on Fri, Mar 19, 2010 at 07:07:02 from 75.77.22.187

Welcome back Lyman!

From Lyman on Fri, Mar 19, 2010 at 17:16:28 from 170.135.241.45

Kelli - you are fast were it counts, outside on the road.

Vinh - Thanks. Nice to be back although I already miss Italy.

From Kelli on Fri, Mar 19, 2010 at 22:27:01 from 71.219.89.82

Hmmmm, not sure about that!! I am pretty sure you would beat me in a race, but I would be happy for you anyway!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Early morning run. Kept a confortably slow pace.  I'm planning on cross country skiing tomorrow since we got a little snow today so the long run will have to wait till Sunday.

Total Time 51:12

Av pace: 8:15

Comments
From Burt on Fri, Mar 19, 2010 at 19:05:22 from 206.19.214.144

Have fun skiing. How was your European trip?

From Lyman on Fri, Mar 19, 2010 at 19:21:11 from 170.135.241.45

We had a great time. My wife and I went without the kids to celebrate our 20th anniversary. We spent the majority of the time in Tuscany, which I love. The only negative was that it was unseasonably cold. We got snowed on twice.

From Kelli on Fri, Mar 19, 2010 at 21:55:06 from 71.219.89.82

Hey, you just called my fast pace comfortably slow!!!! No worries, i am not offended.

Have fun tomorrow!! Are ya gonna go see my SAD movie?

From Kelli on Sat, Apr 03, 2010 at 17:10:34 from 71.219.92.128

HOW ARE YOU????

From Burt on Sun, Apr 25, 2010 at 19:43:17 from 98.177.220.145

It's been over a month! What's up?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Bike day.  48 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.400.000.000.000.009.40

Hill mileage.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Bike day.  Still getting use to my new bike...the saddle stills hurts!  32 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Haven't run on a TM for a while! I forgot how much I hate it.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.100.000.000.000.0013.10

Cruised through the run. 1:47:32, somewhere around an 8:12 pace.  Felt good.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Yes, I've been very lazy about recording mileage.  Backed filled this week but not going to bother with the rest of the month.

Comments
From vinh on Fri, Apr 30, 2010 at 13:34:21 from 75.77.22.187

Great to see you back on FRB!

From Kelli on Fri, Apr 30, 2010 at 13:58:07 from 71.219.75.178

At least you have been running, that is all that matters. Welcome back.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Rode into the office today.  Cancelled my parking card May 1st to force me on my bike every morning.  Hopefully the weather cooperates.

Run from office to Shriners via 11th Ave. and back.

Should get about 26 miles on the bike today plus 8 running. 

Comments
From vinh on Thu, May 06, 2010 at 07:08:30 from 75.77.22.187

Great training Lyman!

From Kelli on Thu, May 06, 2010 at 10:04:57 from 71.219.75.178

This weather is nuts, I bet you are freezing on a bike!!!

From Lyman on Thu, May 06, 2010 at 18:47:44 from 170.135.241.46

Thanks Vinh.

Yes Kelli, I am freezing on my bike. Its making me rethink this whole ride-in-ride-out thing. I need to toughen up anyway if I want to be like you :)

From Kelli on Thu, May 06, 2010 at 19:21:30 from 71.219.75.178

Well, here is for praying it gets warmer soon so none of us have to toughen up!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.250.000.000.000.009.25

Canyon run. Got snowed on!  Ran with Jeff, who just ran the St George Ironman.  He was keeping a decent pace given the fact I still wouln't be walking had I just ran an Ironman.

Comments
From vinh on Mon, May 10, 2010 at 06:48:57 from 75.77.22.187

Lyman did you get in St. George?

From Lyman on Mon, May 10, 2010 at 09:42:50 from 75.169.187.20

I AM IN! WOO HOO! I see you made it in too! Are you still planning to make your way to Utah this summer?

From vinh on Mon, May 10, 2010 at 09:48:03 from 75.77.22.187

Glad to see you are in too! Now that I know I am running St. George, my plans have changed a lil bit. Instead of going to Utah this summer, I'm just going to go about a 1 1/2 week before the race. Hopefully this will be enough time to let me acclimatize to the altitude and get in some good runs. I'll be in West Valley during that time.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.004.000.000.008.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Down and out with some sort of flu thing.  Running a fever, staying in bed.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

Still feeling feverish and tired.  Went slow.

Comments
From Samantha Dean-Howard on Tue, May 11, 2010 at 17:43:16 from 84.45.216.160

wow hope your okay way to go on getting some miles in :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Haven't kicked this bug yet.  Kept it slow.  Very low energy.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.007.000.000.008.00

Finally a run that felt easy at marathon pace.  Must be getting over the flu bug. 

Comments
From vinh on Fri, May 14, 2010 at 06:45:17 from 75.77.22.187

Sounds good Lyman! What are you shooting for at Ogden?

From Lyman on Mon, May 17, 2010 at 11:18:38 from 170.135.241.46

No Ogden. Shouold have removed that from my profile... I waited till Jan 2nd to register and it filled up. The next race is Ragnar Wasatch Back in June then Des News Marathon in July.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Cycling day.  May get a few miles of running in at lunch but the plan is to ride for 30 miles a lift for 45 minutes.

Ended up getting about 35 miles in. Tough ride in the rain. Went from Salt Lake up to NSL, eaglewood gc, bountiful temple, w bountiful, and back home. A lot of climbing. Got soaked from the rain showers.

Good test of my climbing legs, which I don't quite have yet.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Another bike day. Just the normal to and from work.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.400.000.000.000.0015.40

A hilly 15.4 miles in 2:10.  Kinda of slow but felt good through out the run.

8:27 average pace.

Comments
From vinh on Thu, May 20, 2010 at 06:47:35 from 75.77.22.187

Nice miles Lyman!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.008.000.000.008.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Bike day. 40 miles of hills.

Comments
From Burt on Mon, May 24, 2010 at 15:34:02 from 206.19.214.144

That's some serious biking.

From Kelli on Thu, Jun 10, 2010 at 22:14:33 from 71.219.93.114

40??? That is ALL you could do? Geesh, I do that in my sleep.

Kidding. That is awesome! How are ya?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.006.906.90

Race: Ragnar Wasatch Back Relay (188 Miles) 27:17:23, Place in age division: 30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.0018.400.000.000.0018.40

Yes, I know I haven't been logging my miles....

But here is the race report:

Team 181 - Running for the Sticker

Better than last year, with the same team.  Lots of fun and I was not recovering from broken ribs this year so I was a bit faster.  Nice to pass people and not get passed.

I had leg 3, 15, and 27:

leg 3 (10:20 am) - 5.6 miles - 39:30 (av pace 7:03).  Solid run. Didn't want to go 100% all out but a good honest effort.  Didn't get passed and managed to pass 15 or so runners.  Slight incline throughout the course (233 ft net gain).

leg 15 (6:40 pm) - 4.9 miles - 35:14 (av pace 7:11).  Hot.  Started a little slow but sped up by the second mile.  I saw a couple of runners that would be leaving right after I got the boton (or whatever it is) that looked like fast runners.  So my goal was not to get passed.  I managed not to get passed and passed some 15 or so runners.  There was a few walkers already.

Sleep! from 11:30 pm to 2:00 am.  Went out like a rock on the floor of some school gym after having a shower and spegghetti for dinner.

leg 27 (3:20 am) - 7.9 miles - 57:39 (av pace 7:18).  I was tired (sleepy tired) and wondering why the heck I was running this race.  When we got to the transition point I needed a honey bucket bad but as soon as I get out of the van I hear my team number called so I run over to the transition point.  After running for about a mile I figure its time to do my business.  To say the least it was not the ideal situation.  I lost probably three minutes wandering around with my head lamp on on the side of the road.  But once I was back running i got into this awesome groove.  I started to run faster and faster and was not feeling fatigued at all.  The adrenaline lasted througout the run.  I flew up the hills and down again.  The only problem I had was I started to feel a little twinge in my left hamstring when running downhill.  However, it never tightened up so I kept pushing the pace.  The last three miles where all sub 7s.  Never got passed and I did pass a bunch of runners (lost count).

Great fun.  We had some real fast runners on our team and some not so fast but all in all it was well worth the experience.  Very happy with my times!

 

Comments
From Burt on Thu, Jun 24, 2010 at 13:01:16 from 206.19.214.144

Way to go Marion! I was dying on my last leg. Way to stay strong.

BTW - I'm reporting you for rule violation #43.

From jtshad on Fri, Jun 25, 2010 at 10:22:38 from 204.134.132.225

Sounds like you have fun!

From Kelli on Thu, Jul 01, 2010 at 17:37:51 from 71.219.99.30

Happy to hear about the non broken rib running. Ragnar is a blast, glad you did it and had fun.

From Kelli on Thu, Jul 01, 2010 at 17:43:45 from 71.219.99.30

I am slow and just realized we ran the same leg----I am glad it was at different times cause you would have FLOWN by me on that last one.

Race: Utah Half Ironman (70.2 Miles) 05:30:07, Place overall: 77, Place in age division: 13
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.0013.100.000.000.0013.10

Great race.  Had a blast.  Should of pushed harder on the run but finished strong.

Swim (1.2 miles): 00:37:53 - took it very easy on the swim.  The logic was no need to exhaust myself this early of the race.  It was very crowded with elbows, feet, and knees thrashing around me all the time.  Kept my cool and just found an easy rythm.  The distance from the lake to T1 was about 0.25 mile.  So had to run barefoot with the wetsuit on (added some time to the 1.2 mile swim).

T1:  00:03:13 - enough time for a picnic! It took a little to get the wetsuit off and gear up for the bike portion.  Again, not rushing and making sure I had everything I needed (Hammer Perpetuate, Endurolytes, 4 bottles of water).

Bike (56 miles):  02:48:54 - averaged 20 mph.  Everyone and their mother passed me on the bike.  Again, just kept my cool and got into a rythm.  I rode the course the previous weekend so I knew what to expect.  Clearly biking is my weakness.  I could get much better if I trained more on the bike.  No flat tires, unlike the training ride the previous week when I had 3 flats.

T2: 00:03:02 - what was I hanging around for? It didn't feel like I was there that long. Forgot to grab my endurolytes!

Run (13.1 miles): 1:57:05.  First three miles where very very very tough.  But once my legs lossened up it became easier.  I spent most of the run passing people.    Met alot of people during the run and spent the last four miles talking to a guy in my age group, Cody.  When he was down I was up and visa versa, which really helped getting through to the end.  The run course was shaded in many areas and a portion was on the Provo river.  I didn't feel like I was over heating.  I would walk through the water tables and make sure I got a gel in me and two cups of water.  That seemed to work well.  No cramping and no boinking. 

Overall I'm happy with the time.  First tri in 4 years.  Plenty of room for improvement, specially on the bike.

Comments
From Burt on Sun, Aug 29, 2010 at 16:05:14 from 68.225.214.248

You're awesome Lyman!

From Teena Marie on Sun, Aug 29, 2010 at 17:13:55 from 174.52.45.85

DANG!!! You ROCK!!!!

Nicely done. :)

From Toby on Sun, Aug 29, 2010 at 22:59:37 from 66.133.97.196

Fantastic job!

From Dave S on Sun, Aug 29, 2010 at 23:48:38 from 4.254.225.39

Great job! Sounds like fun. I've done some biathlons but would like to do a tri sometime. The people that are good cyclists seem to have a big advantage.

From vinh on Mon, Aug 30, 2010 at 06:29:31 from 75.77.22.187

Awesome job Lyman!

From jtshad on Mon, Aug 30, 2010 at 08:01:44 from 69.20.183.178

Great job, very impressive performance!

From Lyman on Mon, Aug 30, 2010 at 10:07:13 from 170.135.241.46

Burt - thanks. I can always use your support!

Teena - you would of liked this event. You need to put it on your calendar for next year.

Toby - thank you!

Dave - you are absolutely right. Looking at the bike splits I realized that is where I lost around 15 minutes to other comprable swimmers/runners.

Vinh - See you at St George Marathon, right?

Jeff - Thanks. I love your second line entry for the Mesa Falls Marathon...who wins a marathon on a training run? Only you!

From eightkidmom on Tue, Aug 31, 2010 at 12:39:19 from 4.228.255.104

Hi Lyman! Haha! I love your race report...but I'm pretty sure THIS mother didn't pass you on the bike! It was a great experience for me. I never dreamed I would ever be doing anything althletic in my life! It's great to find you on here...maybe I'll see you at the Saint George Marathon! :D

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
429.3770.14140.620.0049.49689.62
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