| Location: Lehi,UT,United States Member Since: Dec 03, 2012 Gender: Male Goal Type: 5 K Finish Running Accomplishments: PRs
Aided
- 5k - 14:58 (Big Cottonwood 5k 2013)
- 10k - 32:14 (Deseret News 10k 2013)
- Half - 1:09:07 (AF Canyon Half 2013)
- Marathon - 2:25:22 (St. George Marathon 2013)
Unaided
- 400m - 48s
- 800m - 1:52.1s
- 5k - 15:59 (Solo Track Race 2013)
- 4M - 20:06 (Earn your turkey race 2013)
- Half - 1:14:11 (St. George Half 2013)
Long-Term Running Goals: Find my limits Personal: Married to Ashley and we have 6 children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1887.76 | 145.72 | 180.55 | 23.93 | 2237.96 |
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| Torin - Blue Miles: 33.00 | Kinvara 4 - Blue Miles: 309.90 | Hoka Miles: 290.80 | Paradigm - Black Miles: 117.05 | Lunar Racer 3 Miles: 176.10 | Kinvara 4 - White Miles: 27.80 | Bare Foot Miles: 1.00 | Provision 2 - Green Miles: 418.15 | NB 1400v2 Miles: 65.00 | Hoka Contact 2 Miles: 243.46 | Asics Clod Hoppers Miles: 157.55 | Type A6 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 152.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run with the group from Scott's house...but with Scott this time!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hamstring is still angry.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in shorts and a T-Shirt on murdock! (7:00/mi)
2 hours of basketball
My legs are thrashed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run around Lehi
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Loop around Alpine with Reed, Matt and Chris. Tired and happy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| TM
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Kinvara 4 - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Loop around Alpine with Scott, Reed and Toni.
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| Kinvara 4 - Blue Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AF loop from Reed's.
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| Torin - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Same loop as last week. With Reed and Scott. 7:10 avg.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 50 degrees and sunny on a dirt road around Traverse. Couldn't ask for a better run in January!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Mini fartlek on the treadmill.
2 up.
1:00 @ 10mp
1:00 @ 12mp
2:00 @ 10mp
2:00 @ 12mp
3:00 @ 10mp
2:00 @ 12mp
2:00 @ 10mp
1:00 @ 12mp
3:00 @ 10mp
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| Kinvara 4 - Blue Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| More treadmill. 1 @ 6:00.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 55 degrees? Lazy miles.
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| Paradigm - Black Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Steady run in the sun!
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| Paradigm - Black Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Spring time?
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| Paradigm - Black Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
| Suncrest. Ran the uphill portion at a steady effort.
https://www.strava.com/activities/252601783
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| Paradigm - Black Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Reed's loop with Reed.
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| Paradigm - Black Miles: 10.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Mother loop solo, late morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 1.00 | 8.00 |
| Treadmill. 2.5 up.
1 @ 5:15 with 0.5 incline and .25 rest
0.5 @ 5:15 with 0 incline and .25 rest
1 @ 5:20 with .25 rest
2 x 1/4 @ 5:00 with .25 rest
1.5 down.
I'm out of shape.
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| Kinvara 4 - Blue Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Dirt road in the sun
https://connect.garmin.com/modern/activity/696399229
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| Paradigm - Black Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Highland loop in the sun. Steady 6:50s. |
| Paradigm - Black Miles: 10.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 6.00 | 0.00 | 17.50 |
| Long run with Scott on the Alpine route. We Did 2x3m pushes. The first one was a loop with a lot of hills: 6:14, 5:40, 5:10. 1 mile rest. Next set was slightly downhill: 5:27, 5:25, 5:25. Few mile cool down. Lovely weather. Good run. |
| Kinvara 4 - Blue Miles: 17.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 on the treadmill
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 around Lehi and AF
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| Paradigm - Black Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| Lehi tempo loop. 3.25 up, 4 down.
3x2m with .25m jogging rest
1: 5:25, 5:28
2: 5:30, 5:25
3: 5:40, 5:40
Felt good. Warm and sunny at 11am. A little windy, particularly on the last one, the first 1.5m of which had a steady head wind. I ran out of gas at the end but thought that finishing the workout was more important than hitting the times.
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| Lunar Racer 3 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Sunny fun with Scott on the Murdock
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| Paradigm - Black Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Windy. Slow. Recovery.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
| Jordan River Trail from South Jordan with the Toni, John Kotter, Fritz and the SLC gang. Chilly but no wind. 6 out easy. 6 back tempo. 6 more easy. ~5:30 avg.
The last 6 was t-shirt and shorts weather!
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| Kinvara 4 - Blue Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Windy and chilly.
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| Paradigm - Black Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wimped out and ran on the treadmill. It was warm and not windy,
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 3.70 | 9.00 |
| Treadmill workout. 2 up, 2 down.
6x1K @ 12mph with 3min jogging recovery
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| Kinvara 4 - Blue Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run with Reed on Reed's loop.
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| Paradigm - Black Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Warmer and not too windy. Much better than Monday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 4.50 | 0.00 | 0.00 | 10.00 |
| Treadmill :(
3 up, 4.5 progressive: 1@5:50, 1@5:40, 1@5:30, 1.5@5:20
Down. Blah
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| Kinvara 4 - White Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the murdock in a windless, light rain. Very pleasant.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.50 | 0.00 | 10.00 |
| Treadmill LT workout. 2.5 up.
3m @ 5:30 - 3min jogging rest
1.5m @ 5:20 - 3min jogging rest
1m @5:00
Cooldown. Felt pretty good today.
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| Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Sunny run on the Murdock, on the phone almost the whole time :p
1 mile walk on the treadmill watching the kids play legos.
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| Bare Foot Miles: 1.00 | Hoka Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Warm + sun + dirt road = happy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| Met up with Fritz, 2xNate, Scott and Chris for a long run on the parkway. 6 out. 6 back tempo: 6:00, 5:35, 5:35, 5:30, 5:30, 5:45. Steady head wind made this a bit of a battle. 5 more for a cool down. |
| Kinvara 4 - Blue Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mother loop. Warm sun @ 11:00 am. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Track workout. Met Reed at the Lehi track at 5:30. 3 up. Strides.
3x1600m w/400m jogging recovery (5:08, 5:08, 5:08).
A few more for the cooldown. Consistent, if nothing else! Felt pretty good.
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| Hoka Miles: 3.00 | Lunar Racer 3 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Tried the paradigm shoes...one last time. Ankle flared up again. Just the right one. Cursed shoes.
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| Paradigm - Black Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Met Reed and Toni at the soccer park in Orem for a run up Provo canyon. 55 degrees at 5am! Slight breeze down canyon.
1.5 warm up
3 miles up (5:50, 5:50, 5:45) 5:48 avg
1 mile easy
3 miles down (5:14, 5:14, 5:06) 5:11 avg
2.5 cool down
Reed looked great and was right behind me. I felt pretty good today. I'm experimenting with 3 workouts/week...we'll see how I hold up.
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| Kinvara 4 - Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fun in the sun on the Murdock. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| LONG RUN with Reed. We ran from Reeds house in AF to the Murdock trail and headed south until we hit 10m and then headed back. No wind! I reluctantly decided to throw in some marathon pace effort. Reed and I did the first mile together and I eased into my pace. Ended up with 7 miles on very gentle rollers coming north on Murdock. I then, Ran a half mile back to catch up with Reed and then finished it out to his house.
Splits: 5:44, 5:32, 5:33, 5:32, 5:34, 5:35, 5:31 (5:35 avg)
I felt surprisingly good. Highlight of the run was the fresh maple bar from Daylight Donuts that Reed's wife kindly offered after we got back.
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| Kinvara 4 - Blue Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Jordan River Trail with Kyle. The Jordan River stinks, but it was a good run anyway.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Murdock easy with Ty and Kyle. I was going to do 3 tempo but I was feeling kind of beat so I bagged it. |
| Kinvara 4 - White Miles: 10.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 3.00 | 0.00 | 12.30 |
| Windy day. Tried to do 3 tempo but the wind made it hard! 3 up.
3m temp (5:18, 5:27, 5:40).
Jog home.
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| Kinvara 4 - Blue Miles: 9.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Worked in the yard all day moving grass.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 8.00 | 0.00 | 18.00 |
| Long run with Fritz, John, Scott, Jon K, Taylor, Toni and Bryce. 4 out into a steady head wind. 8 mile tempo in 5:20 avg, a good tailwind for some of it. 6 cooldown. Good stuff!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Scott, Reed and Kyle.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Chilly morning with Ty and Nate around Alpine.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.00 | 0.00 | 7.50 |
| Blasting wind! 2 up, 2 windy tempo miles (some of it to my advantage!) in 5:20, 5:18, 3 down.
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| Kinvara 4 - White Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run around Lehi
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Striders Half Marathon (13.109 Miles) 01:11:04, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 13.10 | 0.00 | 20.10 |
| First race of the season and my first in 5 months. It was a good indicator.
Got up at 3:45 to meet Fritz at 4:40 in Sugarhouse. We got our numbers and got to the starting line by 6:30. ~2 mile warm up with Fritz, Riley and Dave. It was around 35 degrees at the start. Chilly but we knew it would get warm when the sun hit.
I ran the first 2 miles with Riley, trailing Fritz and an unknown (5:20, 5:24). After 2 Riley picked it up a bit and I followed for a couple miles (5:11, 5:14). We passed Fritz and the other guy around 2. I expected Fritz to join the party but found out later he wasn't feeling well. The next 4 miles were uneventful. I slowly watched Riley pull away but I was feeling fine and didn't want to push it knowing the last 5 would be rolling hills (5:19, 5:15, 5:18, 5:26).
After 8 miles they made us get off the road and onto a paved trail. It was constant rolling hills, short and steep, for the next 4 miles. The rollers chewed me up and spit me out. (5:30, 5:30, 5:40, 5:33). Last 1/2 mile was flat and I was able to get back to pace but I was pretty beat (5:34, :41).
I Cooled down for 3 with Riley, Fritz and Dave on some trails around the lake and then another 3 with just Fritz and I.
Riley and Dave had good come back races. On a good day, Fritz could have run the race twice at the pace I ran it once...he'll be deadly with a good taper come Boston.
|
| Hoka Miles: 7.00 | Lunar Racer 3 Miles: 13.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Slow, sunny miles around Lehi and Alpine.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| More easy miles, on the dirt this time. I'm recovering slower than I anticipated.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Just because.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles on the treadmill
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Murdock in the sun.
|
| Provision 2 - Green Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 7.00 | 0.00 | 0.00 | 18.00 |
| Provo Canyon long run with Ty, Bill and their gang. Started early to get back for the Easter Egg hunt with the kiddies.
5 miles up the canyon.
7 mile tempo. 4.5 down canyon, 2.5 uphill/flat. Splits: 5:20, 5:20, 5:16, 5:24, 5:31, 5:34, 5:31 (5:25 avg).
I was originally planning on 8 but my calf started to tighten up a little at 6.5 so I cut it off at 7.
4 mile cooldown, jogged back to meet up with the group.
|
| Kinvara 4 - Blue Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 9 easy miles around Alpine. (7:45)
2.5 with kids and bikes, pushing the 2 girls in the stroller (9:00).
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mother loop (7:08)
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Murdock Trail - east side. I was going to do this on the treadmill but my phone showed little to no wind so I decided to go for it. Phone was wrong, there was wind.
2 up.
3m (5:38, 5:50, 5:40) - strong headwind for the first 2.5, eased up the last 0.5
1m rest (7:00)
3m (5:24, 5:29, 5:28) - wind died down for most of this one. I was hoping for a big tail wind!
1 down. (6:10 for the run)
Calf held up well so no complaints.
|
| Lunar Racer 3 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick run around Lehi before getting sucked into wedding preparations.
|
| Provision 2 - Green Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Dirt road out and back. No wind, finally. (7:20)
|
| Provision 2 - Green Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Murdock with 3 300m strides.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Reed, Kyle, Scott, Jeff, Chad and ... MATT!...
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy miles with 3x200m strides
|
| Provision 2 - Green Miles: 6.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Salt Lake City Marathon (26.219 Miles) 02:33:41, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.22 | 0.00 | 0.00 | 27.22 |
| Fritz suggested I do this one after Striders Half. I knew I didn't have the training to run a great time (for me) but I decided last minute to give it a go.
I caravanned up to the finish line with Ty and some of the other Utah Race Pacers at 5:00am. We got on Trax to get to the starting line and got up there at 6:40. I didn't have time for much other than getting my racing shoes on and jogging to the starting line.
I was surprised to find I didn't know many people at the starting line. I recognized Patrick Smyth and was grateful I wouldn't be racing him!
I ran the first part of the race with Chris Lundberg who was racing the half. I took it easy up the first few hills and just tried to stay relaxed through the declines down to the Capitol. My stomach was not happy and I was regretting the bowl of cereal I had 2 hours prior.
The full course splits off at mile 9 and we start heading uphill towards Sugar House park. I slowed down a bit up the hills and saw my first splits above 6:00, hoping they'd be my last. I caught a glimpse of Daniel and Noah during the out-and-back in Sugar house. They were about 1 minute behind.
I crossed 13.1 at 1:14:52, about exactly where I wanted to be. I was feeling good and tried to stick with that pace.
13-18 is all rolling hills but my average was about 5:40 and I was still feeling good. 19 and 20 are more uphill and I started to feel it. 21 and 22 are flat and down and they went well.
23-26 are mostly flat. At 24.5 my left calf started to cramp. Despite feeling decent I was forced to slow down to prevent the cramp. The rest of the race was a balance between pace and calf cramp.
The last .2 were a mix. I was in the lead and getting a lot of fanfare but my calf was on the verge and I had to slow down to around 8 min pace and run kind of dramatically on my heels! Thankfully I crossed the finish line before it went completely.
After a few short, awkward interviews, and the awards ceremony, I headed home.
I am glad I did it! Despite the kind-of-disastrous race, it was fun to win and all in all a great experience.
http://www.deseretnews.com/article/865626742/Salt-Lake-marathon-is-first-win-for-Lehi-father-who-started-running-marathons-at-10.html
I took water at nearly every water stop. I took a Roctane Gu at the start, 7 and 14. I really should have taken another at 19 or so but my stomach was upset the whole race and I didn't want to push it. It's possible I could have avoided the whole cramping thing with better in-race nutrition.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Sunny run around Lehi. Legs are still pretty beat, but I passed the stair test, so it was time to get out.
|
| Provision 2 - Green Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with Mr. Brandon Dase this morning for 8 lovely miles on the Murdock in Orem. It was good to catch up with Brandon. Legs felt good, coming back nicely.
|
| Provision 2 - Green Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy miles up Provo canyon with Matt.
|
| Provision 2 - Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with the full crew.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Steady run in the sun. 7:00 avg.
|
| Provision 2 - Green Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Track workout with Ty and Nate.
Indicator workout to decide on Provo City half. I'm not ready :|. 2up, 1 down.
3x1600m (5:25, 5:22, 5:15). 1 lap jogging recovery.
2x1600m with Ty and Nate (5:50, 5:45).
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunchtime run with Scott on the Murdock. Talking business with Scott always makes a run fly by.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the dirt road around Lehi with Brandon and Scott
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
| Ran up to South Fork from Palisades with Scott, just in time for the start of the Provo City Half.
Joined Riley for the first 1.5 miles and then backed it off to a more manageable pace. Felt good for 4 and then started to feel that deep fatigue. Darn marathons! Went 2 more and then shut things down.
5:18 avg for the 6. I had auto lapped turned off on my watch so I didn't get the splits.
|
| Kinvara 4 - Blue Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Scott, Matt, Ty, Nate and Chad. Warm morning. Good times.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran to the drinking fountain in Alpine and back. Cool, cloudy, windless morning. Near perfection. Felt good. 7:05 avg.
|
| Provision 2 - Green Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 2.50 | 13.00 |
| Track Workout!
Met a big group at the track at 5am (Matt, Scott, Trevor, Jeff, Kyle, and Ryan!). 4 up + 2 laps of striders.
10x400m with 400m jogging recovery (about 2 minutes).
Splits: 1:09, 1:11, 1:08, 1:10, 1:08, 1:06, 1:07, 1:06, 1:07, 1:00
Lovely morning. Slight breeze, overcast, but no rain. Perfect temps. Felt good. Full recovery was nice.
PM: 3 miles of slow grass loops during the boy's soccer practice
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock in the sun with Scott. Felt blasted from yesterday's workout.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 3.00 | 0.00 | 20.00 |
| LONG RUN + threshold 3-2-1.
Met Matt, Scott and Zak for a 6 mile warm up to the tempo loop where I reluctantly sent them on their way and got down to business.
3m (5:36, 5:24, 5:27) w/ .5 jogging rest
2m (5:21, 5:20) w/ .5 jogging rest + a gu and some water
1m (5:07)
There was a slight north-west headwind but otherwise perfect conditions. I felt a little sluggish, probably residual from Wednesday's system shock. 7 slow miles back home.
|
| Kinvara 4 - Blue Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run on the dirt roads in the San Rafael Swell. Beauty.
|
| Provision 2 - Green Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Stomach bug.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Murdock with the crew.
|
| Provision 2 - Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 3.73 | 0.00 | 10.93 |
| Track Workout Back and forth on a flat road workout
Track was covered in turf rolls because the high school is replacing their field. So we went to the roads. 1 up.
6x1km (3:07, 3:05, 3:08, 3:04, 3:09, 3:07) with 3 min jogging rest
4 down. Felt kind of blaaaa today.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| With Scott at lunch
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Soggy, slow miles on Murdock in a light rain. Very pleasant.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 8.00 | 0.00 | 20.00 |
| 8 up Provo canyon from the soccer fields with Scott.
8 @ HM effort, 1 mile up south fork, 7 down the canyon. First was 5:40, the rest were low 5:20s. 5:24 avg.
4 cooldown. Felt kinda bla, but happy to get it in. Dodged the rain!
|
| Lunar Racer 3 Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Reed and Kyle. 7:20s
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| With Matt around Lehi. 7:45
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| TRACK WORKOUT
Met Reed, Trevor, Matt and Spencer at Lone Peak HS track. Plan was for 6 LT mile repeats. 3m warm up.
6x1m (5:17, 5:15, 5:14, 5:14, 5:14, 5:10) w/2:00 jogging rest (1 lap)
2 cool down.
Felt really good today. Effort was spot on.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy miles around Lehi and Highland. 7:20
|
| Provision 2 - Green Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock solo
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 4.00 | 0.00 | 18.00 |
| Met, Reed and few other nutters out for an early morning Murdock run.
Matt wanted to do 15 miles at MP. I wanted to throw in some tempo. Splits: 5:26, 5:20, 5:20. 5:15.
Felt good. Ran the last few with Matt, who's fitness it building fast!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Surfing, 5 hours.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Surfing, 8 hours.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Surfing, 8 hours.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Surfing, 5 hours.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles on Murdock after a red eye from Kauai. 7:25
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 2.00 | 0.00 | 15.50 |
| Jordan River Trail with Matt, Chad, Chris and Reed. Felt like garbage. Threw in a few faster miles near the end to shake out the cobwebs from a week off (5:35, 5:19).
|
| Kinvara 4 - Blue Miles: 15.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles from Scott's house around Cedar Hills with Scott, Ty and Nate.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easier miles around Lehi and Highland. 7:30
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| TRACK WORKOUT
Met Ty at the Lone Peak track. 2 miles warm up.
3x2m LT reps with 2 laps jogging recovery (about 5 minutes)
- 5:15, 5:15 -> 10:30
- 5:15, 5:15 -> 10:30
- 5:16, 5:12 -> 10:28
1 mile cooldown.
Felt good today. Even effort throughout. Plan was for 5:15 avg, so for once, I was right on pace.
|
| Provision 2 - Green Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Scott and Reed. 7:10
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles on a dirt road around Escalante, at sunrise. Gorgeous.
Calf Creek hike, serving as pack mule carying water, lunch and my 3 year old on my back.
|
| Provision 2 - Green Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| Provo canyon run with Ty, Nate, Chris and Bill. I forgot my watch so I don't have any pacing info. Ran up with the group 8 miles. Back down 3 more with Bill and Chris.
Threshold effort level 3 mile tempo from Nuns Park to the mouth of the canyon. Pace was likely around 5:10-5:15. 1 more back to the car.
|
| Lunar Racer 3 Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| With the gang at Scott's house
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| Track workout with Matt and Reed. 3 up, 3 down.
I only did 2x1m 5:12, 5:16.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Provision 2 - Green Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Slow miles with 2 .25m pickups in 75. Feeling good!
|
| Kinvara 4 - Blue Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Utah Valley Half Marathon (13.109 Miles) 01:10:40, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 13.11 | 0.00 | 20.31 |
| UVHM
I had an aggressive goal of 1:09 range today. I knew it would be a stretch but I thought there was a chance.
I met up with Riley, Brett and Taylor at the starting line. Taylor and I had similar goals and decided to start out together and take turns leading. The first 3 miles are net even. We were right on pace (5:17, 5:17, 5:25) for the grade but I could tell after 3 miles that the effort was too high. I thought about backing off but decided to go for broke; what have I got to loose?
The next 4 miles are the fastest and they felt good (5:13, 5:05, 5:13, 5:17). At this point it becomes a more gradual downhill and I started to feel a little lactate accumulation. 8 & 9 (5:19: 5:25) were still ok but by the end of 9 I was quickly moving into "hold on for dear life" mode. Scott was on the course at this point and ran with me for a couple miles. Benjamin passed me around 10 and I wished him well with his sub 1:10 goal. He just missed it.
The next 4 are were not very fun. I was out of gas by the little hill at 10 and couldn't get back to pace the rest of the race. (5:30, 5:41, 5:33, 5:38, :45). I was fighting off thoughts like, "remind me why do I do this again?"
I was clearly not fit enough to run that time and I paid for it the last few miles. It was worth it though. How can you know how much is there unless you lay it all out?
Lots of good performances and a well organized race. I'll back next year!
|
| NB 1400v2 Miles: 14.00 | Hoka Contact 2 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 152.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 really slow miles and then 7 more normal miles from Scott's house with Scott and Reed. 7:25 avg.
|
| Hoka Contact 2 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Dirt road with Scott. 7:30s
|
| Hoka Contact 2 Miles: 10.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Crazy work schedule today. Only had time for 1/2 the run.
|
| Provision 2 - Green Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Provo Canyon run with Brandon and Matt.
Did a 3 mile tempo run down the canyon from Nun's park. 4:53, 5:01, 5:02
Fun to get some 5k style burn going (kind of).
|
| Kinvara 4 - Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock with Matt, Chad and Reed. 7:30
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 7.00 | 0.00 | 17.00 |
| Up and down AF canyon. Started at the pond in Highland. Ran a steady effort on the way up (7:30s) and tried to get moving on the way down (5:04 avg for 7 miles). Hamstrings started to tighten up a little so I pulled it at 7, plan was to go for 8. Felt pretty good. 1.5 cool down.
|
| Kinvara 4 - Blue Miles: 17.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy, longish run to Alpine and back. Hamstrings are a little tight still but seemed to get better as the run went on. 7:11 avg
|
| Hoka Contact 2 Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jordan River Trail with the gang. 7:12
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| TRACK WORKOUT
Met Reed at Lone Peak for some 800m fun. Plan was for 6x800m with 1 lap jogging recovery. 4m warm up, 2m cool down.
Splits: 2:20, 2:21, 2:22, 2:20
Legs felt heavy during the warm up. These were harder than I thought they'd be. Today was more about pace than volume so I resolved to do 4 and try and keep pace. It was tough!
|
| NB 1400v2 Miles: 4.00 | Hoka Contact 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dirt road with Scott, Matt and Reed
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock
|
| Hoka Contact 2 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
AF Canyon Half Marathon (13.109 Miles) 01:07:50, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 13.11 | 0.00 | 19.11 |
| AF Canyon Half
I spent the night at a cabin of a friend up in the canyon, about a mile from the starting line. So nice to wake up at 5:30 to the sound of the busses coming up the canyon knowing I wasn't on them!
Pre race nutrition included a couple handfulls of dried cranberries and a gatorade. I jogged 1.5 miles for a warm up and did a few strides. I was chatting with Brett at about 5:56, thinking I had a few minutes before the start, when the announcer said: "GO". We weren't even on the line! We sprinted out ahead of the crowed and got started.
My plan was to take the canyon conservatively and try and have some gas at the end. I was going into the race on a full load and was feeling a little heavy.
Brett and a guy from Montana took the first mile out in 4:30! I was just under 5. I ran by effort down the canyon. Averaged around 5:05. Scott met me at mile 7 and we ran together for 4 miles, very nice to have company during the toughest part of the race.
I was planning on being around 5:05 average at mile 9, when the steep stuff was over and then try and hang on for the rest. I came through at 5:07 pace. So, pretty close. I felt good throughout and was able to keep a decent pace the rest of the race.
Came out just under 1:08, which is a big PR, even though it's about as aided as you can get.
Cooled down 4 miles with Scott and Brett and enjoyed the french toast breakfast with Brett and his family. Very glad I did this one.
Splits: 4:58, 5:16, 5:16, 5:07, 5:02, 4:56, 5:06, 5:04, 5:23, 5:18, 5:30, 5:17, 5:24
|
| NB 1400v2 Miles: 15.00 | Hoka Contact 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles from Scott's house with Scott, Matt and Reed.
Tweaked my lower quad the last mile. Hoping it will heal up soon but I'll likely take tomorrow off.
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off, quad is getting better but still pretty sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Quad still very sore
|
| Provision 2 - Green Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Better...
|
| Hoka Contact 2 Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Almost there
|
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Riverton 5k with Ezra. He ran 24:30.
3 more with Noah. + 4 200m hill sprints
|
| Hoka Contact 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy miles on the dirt road in Lehi. 7:30 avg.
|
| Provision 2 - Green Miles: 10.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 3.73 | 10.03 |
| TRACK WORKOUT
Met Matt, Trevor, Reed and Jeff at the West Lake Highschool Track at 5am for some 1000s. 2 up, 3 down.
6x1k (3:05, 3:02, 3:04, 3:02, 3:02, 2:59) w/ 1 lap jogging rest
Felt good. Quad didn't hurt at all, so I think that's behind me. Fun times.
|
| NB 1400v2 Miles: 5.00 | Hoka Contact 2 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Alpine out and back. 7:30 avg.
|
| Provision 2 - Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 2.00 | 10.10 |
| Provo Canyon with Brandon and Emily.
Picked it up for 2 miles down the canyon. I planned on 3 but didn't feel recovered from Tuesday. 4:52, 5:01
|
| Kinvara 4 - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Murdock with the crew.
|
| Hoka Contact 2 Miles: 12.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 16.00 | 3.00 | 0.00 | 21.50 |
| Long run with Matt and Nate.
1 mile warm up.
6m @ 6:00, 1m @ 5:25, 6m @ 6:00, 1m @ 5:25, 4m @ 6:00, 1m @ 5:30. 1.5
This was an odd workout but I enjoyed it. Felt good. Matt and Nate looked strong.
2 hours bouldering in the afternoon.
|
| Kinvara 4 - Blue Miles: 21.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Scott. 7:20 avg.
|
| Hoka Contact 2 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Ran to the Alpine drinking fountain and back. 7:12 avg.
|
| Provision 2 - Green Miles: 13.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 6.00 | 0.00 | 13.40 |
| Ran from the Chevron in Highland, 6 miles up AF canyon (about 1000 feet).
3x2m down canyon with 1/4m jogging recovery (about 3 minutes)
(4:48, 4:44), (4:43, 4:48), (4:58, 5:14)
This was tough. Fun to get the faster paces though.
|
| Kinvara 4 - Blue Miles: 13.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.16 | 0.00 | 0.00 | 0.00 | 10.16 |
| Moderate run with Reed around Highland and Alpine. Went faster than I wanted to, but it felt fine. 6:50 avg.
|
| Hoka Contact 2 Miles: 10.16 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Recovery miles on the dirt road in Lehi. 8avg. |
| Provision 2 - Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 5.00 | 0.00 | 20.00 |
| Provo Canyon with Scott and Reed.
Planned on 10 up, 3-2-1 on the way down. I only did 3-2.
3 down southfork just under 5:00. 2 down provo canyon around 5:05.
Started the run with an upset stomach and a tweaked ankle. Things only got worse :(
Still got in 5 miles of speed. One of the most uncomfortable runs I've ever had. I ended up having the flu and spent the weekend sick.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Went fishing.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Track workout with Matt, Scott and Reed. 4 up. 2 down.
4x800m with 1 lap jogging recovery in 2:21, 2:21, 2:21, 2:15
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:40
|
| Hoka Contact 2 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Hoka Contact 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Deseret News Classic 10K (6.214 Miles) 00:32:30, Place overall: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| Warmed up 3 miles with Matt.
I went out easy, for the grade. I could tell after 1/2 mile that there was some lingering fatigue. I tried to ignore it and just keep going. After 3.5 miles I knew I was in trouble. After 4.5 I was done. I mentally gave up and jogged in.
Splits: 4:55, 4:54, 5:12, 5:15, 5:24, 5:46, 1:06
It was a disappointing race. I thought I was ready for a good one. Fun to see some great performances by some good friends. Next time...
|
| Hoka Contact 2 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles with Ashely and Noelle.
|
| Hoka Contact 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Murdock. Had to pick it up the last bit to make it to a meeting.
|
| Provision 2 - Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Mother loop
|
| Asics Clod Hoppers Miles: 10.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 3-2-1 solo in Highland. 3@5:30, 2@5:18,5:17, 1@5:01
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| 10 & 10 up provo canyon. Down in 5:25 w/Scott and Reed
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 @ 6 with Matt and Taylor
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy run with Ty
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| Asics Clod Hoppers Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hills and dirt around Strawberry Reservoir.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Provision 2 - Green Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Asics Clod Hoppers Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Hobble Creek Half Marathon (13.109 Miles) 01:09:10, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 13.00 | 0.00 | 17.00 |
| Another Hobble Creek Half in the books. I had an OK race. I warmed up 2 miles with Scott.
We took it out conservatively (for the grade). First 6 miles averaging around 5:10. The pace felt good on the legs but my cardio and breathing were way out of wack, felt like a 5k! Not sure what was going on.
I let Scott go after 7 and battled being out of breath the rest of the race. Weird! I didn't have anyone too close on my tail so once Scott got out of range I lost focus a little and slowed down. Last half average was probably closer to 5:30.
Hobble Creek Half is one of those "must do" races! Runner's Corner puts on a great event.
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| NB 1400v2 Miles: 13.00 | Hoka Contact 2 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Scott's house with a big crew. Tired and sore from the race but felt good by the end.
PM 6 miles on the Lehi dirt road
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| Hoka Contact 2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 12 mile loop in Highland with Scott
1.2 with the kiddies
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| Asics Clod Hoppers Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 3.00 | 0.00 | 16.50 |
| AM: Jordan River Trail with the gang. Matt, Scott, Jeff and I did a light workout: 3 mile push (5:40, 5:22, 5:19).
PM: 5.5 miles around Lehi. (7:10)
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| Kinvara 4 - Blue Miles: 11.00 | Asics Clod Hoppers Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock with Matt, Scott and Jeff
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| Hoka Contact 2 Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| VERY LONG RUN
I have a funeral this weekend in Boise so I had to get my long run done today. We were planning on joining Iain Hunter and some of the BYU guys for this workout on Saturday so I had a go at it solo this morning.
I did it backwards, from most years, starting at a park in Highland and going to the Soccer Park in Orem on Murdock and back. It's mostly flat.
It went well, I felt great the whole way, even the last 4, which were a bit of a battle last year.
I Averaged 5:59 and was within 5 seconds of 6:00 for every mile. I stopped at 10, 15 and 20 for water (~1 minute) and took a Gu at 10 and 20.
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| Lunar Racer 3 Miles: 25.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Canal road in Boise. Nice and easy. 8:00 avg.
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| Asics Clod Hoppers Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Scott's loop with the big Monday crew. (7:25)
pm: 5 mile loop (7:30)
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| Provision 2 - Green Miles: 5.00 | Hoka Contact 2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Mother loop with Scott, Matt, Reed and Jeff. (7:45)
pm: 5.5 mile loop around Lehi - hot (7:50)
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| Provision 2 - Green Miles: 5.50 | Asics Clod Hoppers Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
| Track Day with Matt and Chad
3 up. 2x2m (5:16, 5:16), (5:09, 5:10) with 2 laps jogging recovery. Felt ok but definitely feeling the mileage.
2 cool down.
Pm: 6 miles around Lehi |
| Hoka Miles: 5.00 | Type A6 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Jrt with Matt, Reed, Jeff, Brandon, and Emily. 7:10 avg.
PM: Lehi trail loop. hot! 7:30s
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| Provision 2 - Green Miles: 5.00 | Asics Clod Hoppers Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock with Matt, Trevor and Jeff. 7:40s
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| Hoka Contact 2 Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| Provo canyon long run with Matt, Taylor, Jeff, Chris and Chad. 10 up (7:20), 10 down (5:17). 1 cool down. Felt really good today. Taylor, Matt and I ran together through 7. Taylor had a hamstring problem and backed off. Toni lead me home on the bike, which was nice. |
| Lunar Racer 3 Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off, sick
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM: Murdock with the crew (7:45)
PM: Lehi loop (7:20)
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| Provision 2 - Green Miles: 5.25 | Asics Clod Hoppers Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 4.00 | 17.00 |
| AM
Track Workout with Scott, Reed and Chad. Matt and Chris were there too but started earlier.
3 up. 4x1m (5:03, 4:59, 4:58, 5:03) with 2 laps jogging recovery. 2.5 cooldown.
Pace felt good but my lungs are raw from coughing and the lingering cold, which made these less fun than normal. Good to get it in.
Pm: 5 miles on the leg trail. Slow. 8:00s.
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| Hoka Miles: 7.00 | Type A6 Miles: 5.00 | Hoka Contact 2 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| JRT with the crew. 12m in 7:20s
pm: 4 m on the treadmill in 8:00s.
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| Provision 2 - Green Miles: 4.00 | Asics Clod Hoppers Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Alpine loop with the crew |
| Hoka Contact 2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long run on the St. George course. Felt heavy but had a good go of it. Ran with Aaron and Scott. 6 easy 6:45, 12 tempo in 5:30 avg. Starting at the bottom of Dameron Valley, 4 more at 6:00 and 1 at 7;30. Averaged 6 for 22. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| Easy run with Scott, Brandon, Matt, Chris and Chad. 7:30s
PM: 6 miles around Lehi 7:10s
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| Hoka Contact 2 Miles: 6.00 | Asics Clod Hoppers Miles: 11.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| AM: Thanksgiving Point loop with Matt and Scott (7:45s)
PM: 6 miles around Lehi. 7:30s |
| Hoka Miles: 6.10 | Provision 2 - Green Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| TRACK WORKOUT
Met Nate C and Reed at the AF highschool track. 3 warmup with a couple laps of straight aways. 2 mile cooldown.
5 x 2m intervals with 3 min. jogging recovery, 5:20 avg
- 5:16, 5:24
- 5:23, 5:15
- 5:21, 5:18
- 5:20, 5:19
- 5:20, 5:20
This was Nates idea. The 5:15s were all his fault. He looked great today. I felt ok but tired, they got easier as the workout progressed, I almost threw in the towel after #2; I'm glad I didn't.
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| NB 1400v2 Miles: 14.00 | Hoka Contact 2 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: Jordan River Trail with Matt and Ty - hammered, slow easy pace. 8 avg
PM: Lehi loop. 7:25 avg
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| Hoka Miles: 6.00 | Asics Clod Hoppers Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Murdock with Matt, Reed, Chad and Chris. Lethargic group this morning. 7:50
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| Hoka Contact 2 Miles: 10.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 10.00 | 0.00 | 0.00 | 22.00 |
| Provo canyon 10/10 with Matt, Scott, Jon, Fritz, Taylor, and Reed. 7:10 on the way up. 5:10 on the way down. Felt really good today. It was amazing to have 6 guys in a tight pack all the way. I think I hit a 10k PR too :s. 2 miles cool down. |
| Lunar Racer 3 Miles: 22.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| AM: Scott's loop with the crew. 12 @ 7:25
PM: Lehi loop with the rain. 5.5 @ 7:10
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| Hoka Miles: 5.50 | Asics Clod Hoppers Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM: Alpine out and back with Scott, Matt and Jeff. 7:45.
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| Hoka Contact 2 Miles: 12.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Workout day with Matt, Scott, Chris and Chad. 2 warm up. 1k on 1k off for 10k Strong head wind for the first 6, same tail wind on the way back. Off splits were all around 5:50 pace, on splits were around 3:15-20. Felt tired. |
| Kinvara 4 - Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: JRT with Scott, Matt and Jeff. 7:40s
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| Asics Clod Hoppers Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Murdock @ 7:10s - slept in a little and ran alone
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| Hoka Contact 2 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 5.00 | 0.00 | 0.00 | 19.00 |
| Provo canyon with Scott and Taylor. 9 up at 6:30, 5 down at 5:18 avg, 4 more at 5:50, and then a couple grass laps bare foot.
Great run with good friends. Felt great.
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| Lunar Racer 3 Miles: 19.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop. 7:45
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| Asics Clod Hoppers Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1887.76 | 145.72 | 180.55 | 23.93 | 2237.96 |
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| Torin - Blue Miles: 33.00 | Kinvara 4 - Blue Miles: 309.90 | Hoka Miles: 290.80 | Paradigm - Black Miles: 117.05 | Lunar Racer 3 Miles: 176.10 | Kinvara 4 - White Miles: 27.80 | Bare Foot Miles: 1.00 | Provision 2 - Green Miles: 418.15 | NB 1400v2 Miles: 65.00 | Hoka Contact 2 Miles: 243.46 | Asics Clod Hoppers Miles: 157.55 | Type A6 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 152.00 | Calories: 0.00 | |
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