| Location: Salt Lake City, Member Since: Feb 11, 2010 Gender: Male Goal Type: Other Running Accomplishments: I had some success in high school and college. Winner 1985 Rod Dixon Run
Had a fair amount of success as a Masters runner for most of my 40s. Short-Term Running Goals: Have fun with running, explore more trails, stay healthy. Long-Term Running Goals: Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run. Personal: I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.
Married, two kids - Abby and Andy
My Twitter @murphy_rob |
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| Miles: | This week: | 26.00 |
Month: | 81.25 |
Year: | 1690.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2552.10 | 125.73 | 161.14 | 46.10 | 2885.07 |
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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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
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18.25 miles in 2:13:06 (7:18). Sunny, about 10 degrees with a serious wind chill up in the canyons where I ran today. Nice run, but tough.
Of course the big news in the running world is that Olympic marathon gold medalist Sammy Wanjiru has been arrested in Kenya for attempting to murder his wife and wounding the family's "security guard", a man named William Masinde. Seems that Sammy turned his unregistered AK 47 on the pair!
Now, you all know that we distance runners are gentle souls on the outside. We tend much more towards passive aggression rather than outright aggression.Seems to me that only a couple things - maybe just one thing - could cause Sammy to go off like this. No mention was made in the article as to whether Sammy "surprised" Mrs. Wanjiru.
The best quote of all came from the Letsrun.com message boards... "Sounds like Sammy is almost ready for the NFL. This is how you bring some street cred to distance running. Does Sammy own Pit Bulls by any chance?" |
| 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 | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
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Warm-up on the treadmill. Weights/strength/core workout. Lots of leg stuff.
Left achilles is acting up again. Don't know why. I ran 18 yesterday with no indicator of any problem. Woke up this morning and it was sore. Got worse throughout the day. |
| 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 |
| Six miles on the treadmill at 8.5 mph. Mostly just testing the sore achilles so I didn't want to push it. Felt pretty good. |
| 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 | 2.00 | 0.00 | 10.00 |
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10 miles on the treadmil.
.75 warm-up
8.7 miles in 60 minutes with 8 x 1/4 mile at 5:27 pace.
cool down |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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One mile on the treadmill
Two miles on the eliptical
Lots of strength training and core stuff. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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am: Out the door at 4:45 this morning. 14 degrees. Dark also. Just me and the guy delivering papers. 9 miles in 1:10 around Sugarhouse Park.
pm: Farting around at the gym with little purpose. 2.25 on the treadmill with some fast striders, 1 mile on the eliptical, and about 15 minutes of hard riding on a spin cycle. |
| 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 |
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I guess I got done what I wanted to get done tonight, but I had hoped it would feel a little easier.
6 x 1/2 mile on the treadmill in 2:45 (10.9 mph). Half mile recovery at 7.5 mph between each. Warm-up and cool-down.
I wanted the half mile repeats to be hard but manageable. Instead, I was really straining. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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6.25 miles on the treadmill in 45 minutes.
10.8 miles on the lifecycle in 30 minutes.Pretty good workout. |
| 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 |
| Eight miles on the treadmill followed by weights. |
| 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 |
| I decided to take a rest day. |
| 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 |
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I was forced to take another zero today due to life circumstances beyond my control. I'm not sure how I will recover from the massive loss of fitness that will surely accompany two consecutive days of sloth - not to mention the blow to my self-esteem.
I'm a bad, bad person. |
| 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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am: I began the process of redeeming myself this morning. Made it to the gym at 4:30 (let me say, this is the time to go to 24 Hour Fitness) and ran 11 miles in 1:16. Plan to do more later. pm: 4.25 miles over lunch in about 30 minutes. |
| 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 | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| 16.25 in 1:58. Had Ann drop me off up in East Canyon and I ran home via Emmigration Canyon. |
| 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 |
| Just an easy run around Sugarhouse Park. Way more sore today than I should have been after yesterday's run. |
| 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 | | 5.25 | 2.00 | 6.00 | 0.00 | 13.25 |
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This is the type of workout I've needed to get done for quite a while but just haven't had the mental energy to do.This morning my legs were still quite sore (still don't know why), but I felt ready.
2.25 mile warm-up
5 miles in 29:42
1 mile in 7:45
1 mile in 5:51
1/2 mile in 4 minutes
1 mile in 5:46
1/2 mile in 4 minutes
1 mile in 5:30
1 mile cool down
The best thing about the workout is that I finished it not completely wasted. I actually felt that I could do another mile in 5:30, but I want to run 20 on Monday and feel good doing it. |
| 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 |
| Six easy miles around Sugarhouse Park |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Eight easy miles around Sugarhouse Park.
6 x 100 yard striders. |
| 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 |
| 10.5 on the treadmill - averaged 8.3 mph. |
| 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 | 5.25 | 0.75 | 11.00 |
| Sorta Hard Treadmill Workout... 1 mile warm-up 2 miles at 10 mph (11:58) half mile in 4 minutes 1.5 miles at 10.2 mph half mile in 4 minutes 1 mile at 10.4 mph (5:45) half mile in 4 minutes 3/4 mile at 10.6 mph half mile in 4 minutes 1/2 mile at 10.8 mph 1/4 mile in 2 minutes 1/4 mile at 11.2 mph Cool down jog. |
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Truly a great run today. The trails in the Dimple Dell Gully were mostly open with only the upper portion having much snow. So I was able to get in 9.25 miles mostly on trails. I would have done more because I really felt great, but it was getting dark and I have a couple hundred essays to grade. 9.25 in 1:13 |
| 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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Nifty new run today...
Ran through the middle of the gully up to the top at Mount Jordan Road, then right on Little Cottonwood Road and left on Wasatch Blvd - then back only along the north rim of the gully to 24 Hour Fitness on 13th East in Sandy. Just used the gym for the shower today.
12 miles in 1:33. Very hilly, probably zero level ground on the whole run. I estimate about 36,002 feet of elevation gain and loss over the 12 miles. Does that sound about right Jon?
Then I picked up Abby at swim practice. Spaghetti and meatballs with a good salad for dinner. |
| 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 | | 6.25 | 0.00 | 0.00 | 1.00 | 7.25 |
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am: A mile easy on the treadmill followed by weights/strength training.
pm: Great workout this afternoon...
4.25 mile warm-up
8 x 200 on the track at Highland High 36, 35, 34, 34, 33, 31, 31, and 29.89 for number eight which I'm pretty fired up about.
1 mile cool down.
So I'm watching an episode of Spongebob right now called "Spongebob Lawyerpants". Plankton slipped on some water in the Krusty Krab and is bringing a lawsuit against Mr. Krabs who is being represented by Spongebob. Mr Krabs just admitted under oath that he does not own a wet floor sign. "I had to make some tough business decisions... and the wet floor sign seemed superflous".
Why is Mr. Krab's daughter a whale?
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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 |
| I took a zero today as I am majorly sore from the weights and the 200s yesterday. |
| 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 |
| Seven easy miles on the treadmill in about 50 minutes. Very little soreness remaining, but my legs felt lifeless. The portions of the run where I incresaed the pace to over 9 mph and the grade to 2.5 percent were a minor struggle. |
| 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 |
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am: 6.25 easy miles around Sugarhouse Park. Nice morning, calm and low 30s.I'm getting excited for the Austin Half Marathon this Sunday. Maybe even more excited for the sunny, 70 degree weather.
pm: Basically the same run as this morning only a little faster and with some fast striders thrown in. 6.25 in 45 minutes. |
| 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 | | 3.00 | 0.00 | 0.00 | 2.50 | 5.50 |
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5.5 miles including 5 x 1/2 mile with a 1/4 mile jog in between. Splits were...
2:43, 2:41, 2:39, 2:37, 2:35
Wore my nifty new Brooks eco friendly green racing flats. They are called the "Green Silence". Not only did I feel fast, but also superior to those of you still wearing the old fashioned shoes that destroy the planet.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy early morning run around Sugarhouse. |
| 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 | 0.00 | 0.00 | 4.50 |
| Easy 4.5 miles around Town Lake in Austin. 6 fast 100 meter striders. 75 and sunny!
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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 | 0.00 | 0.00 | 4.50 |
| Another easy run around Austin with my buddy Joah at who's house I'm staying this weekend. Threw in 3 1-2 minute efforts at 5:30 pace. Felt really good. Had a little bit of a scare yesterday at the packet pick-up. The race is sold out and they didn't have any Rob Murphys from Salt Lake City registered. After about a half hour of trying to resolve this, they figured out that I was actually Rob "Nurphy" from Salt Lake City. Don't know if it was my error when registering or theirs, but I was glad to get it fixed. Race starts at 6:45 tomorrow morning (5:45 Utah time). Weather looks good, drove the course some yesterday and it's pretty fast. Now I'm off to the Lyndon Johnson Presidential Library at UT. History geek stuff combined with running!
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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: |
Austin 3M Half Marathon (13.1 Miles) 01:17:03, Place overall: 37, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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Let me get the excuses out of the way first.
1. Hot - 75 degrees for the 6:45 am start.
2. Humid and raining.
3. Headwind the entire way.
4. New eco friendly racing flats suck - no traction on wet, slippery roads, slipping on every stride push-off for 13 miles.
5. Less than 2 hours sleep.
The conditions were really less than ideal. All of the times across the board were about 3 minutes off of last year. So even though I didn't reach my goal of 1:14 or so, I'm really happy with my overall finish in the masters field which brought in a lot of top runners from all over the country. Not me though - I brought myself in.
Two things I'm happy with - my 10k split of 35:50 ain't bad for January, and my last mile in 5:40. Not happy with my attitude in the middle miles. Lacked intensity and was generally apathetic and was mostly letting my mind dwell on the difficult conditions and poor footing. All things considered though, I think I'm ahead of where I was last year and can maybe shoot for a 1:14 at the Salt Lake Half.
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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 | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| I really enjoyed my run today. Did 8.75 miles in about 65 minutes. Just a nice bread and butter mental health run. I did a lot of thinking about where I'm going with this sport and whether I need to do some re-prioritizing. Is that a word? I want to continue to find ways to improve but I don't want to sacrifice the joy I get from running. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Four miles on the treadmill in 30 minutes
125 floors on the stairmaster hard enough to breath hard and sweat a lot. |
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Pretty decent treadmill run on my lunch "hour". He he he.... 9.25 miles averaging around 7 minutes/mile with some occasional forays into the 6 minute range. Nice soak in the hot tub after. Conferences at Abby's school tonight. No doubt we have volunteered to bring food to feed the teachers. |
| 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 | | 3.00 | 3.00 | 4.00 | 1.25 | 11.25 |
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This was the workout I've been waiting for for about two months. In the weeks leading up to Austin, I did some pretty decent workouts, but I never really felt that special "it" that you get when you know you are primed and ready. All of my threshold workouts were a real struggle. Today was different - I ran hard, but always felt I could go harder. Even when I pushed the pace up to 5:18 or faster.
9.6 miles in 60 minutes - treadmill fartlek
6 x 10 minute increments (2 minutes at 7 mph, 2 at 9 mph, 2 at 10 mph, 4 at 10.5 mph)
Kept the speed the same (7, 9, 10) for the first six minutes on all of them, but gradually upped the pace on the last four minutes each time so I was at 10.9 mph on #5 and averaged 11.3 mph for the last four minutes of the run. Felt great!
11.25 total with warm-up and cool-down, |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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am: Gym workout...
1 mile warm-up
Some general strength training of the circuit variety.
125 floors on the stairmaster |
| 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15.25 in 1:55Â - New route through East Millcreek and Holladay. Nice morning, nice run, got lots of good thinking done.
Now time to get ready for the Murphy family Superbowl party. |
| 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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Liesurely seven on the treadmill at Steiner while Abigail Pumpkin Pie swam.
A big storm blew in while I was on the treadmill and I had a great view next to the window of the heavy, horizontal blowing snow.
Everyone should say hi to Benji Abrams over on the right under "new kids on the block". I was Benji's high school coach in South Carolina back in the 90s. |
| 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 |
| Ten miles in 71 minutes around Sugarhouse. Cold and windy, but otherwise a good run. I'm just sort of going with the flow right now. |
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Had a bunch of AP students come in to watch a film today after school. I ran the Best Buy loop while they learned about the digging of the Panama Canal. Kind of taking it easy as I want to run well Saturday in the SLTC Winter 10k. |
| 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 |
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Zero. |
| 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 | 1.00 | 6.50 |
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6.5 on the treadmill tonight at Steiner. Hopped it on up to 5:27 pace for a quarter mile four times.
While I was running tonight a calm feeling of complete complacency decended upon me. Feeling good and excited about the race tomorrow morning. 10 am at Saltair - the perfect time of day for a Saturday race. |
| 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: |
SLTC Winter Series 10k (6.22 Miles) 00:35:32, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 6.22 | 0.00 | 9.72 |
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What a crazy race today out at Saltair by the Great Salt Lake. I like to run this race every year as a measure of how my training is progressing compared to the previous year. Also, it's a flat out-and-back course which, unlike a lot of our hilly courses, gives you a true indicator of your fitness.
It was a great race in most ways. I ran 35:32 as compared to last years 36:26. So almost a minute faster which I have to be thrilled with. I lined up on the starting line next to Dennis Simonaitis (nice full page profile of him in the new Running Times) so I knew I was racing for second in the Masters division.
Mile 1: 5:34 - feeling pretty good, surprisingly close to race leaders.
Mile 2: 5:43 - Decided to be a little conservative as I wasn't ready to hurt this early in the race. Tucked in right behind some young guy and drafted for a bit.
Mile 3: 5:43 - Young guy started to falter which really annoyed me because I was enjoying drafting off of him in the slight headwind. Probably stayed behind him a little too long. Finally passed him around 3.4 miles.
Mile 4: 5:46 - Running alone now and slightly struggling to maintain pace. A little cranky at not having any company.
Mile 5: 5:49 - Just trying to keep it together. Could see Neal Gassman (another Master) about 20 or 30 seconds ahead. I wasn't closing the gap on him but it wasn't widening either. I've never beat Neal in a 5k or 10k and this was about the closest I've ever been.
Mile 6: 5:48 - Started closing the gap on Neal and one other guy, but not enough time left.
Last .22: 1.08 - Averaged 5:17 pace. Sort of had a kick.
Finished 8th overall. Since Dennis was there, and Neal, I didn't win the $50.00 gift card to Salt Lake Running Company that I was counting on to help me buy my next pair of shoes. So I compensated by taking about 20 coupons for a free loaf of bread at Great Harvest that they were giving away. Have to make back that entry fee some way right? Here's the bummer though. Last year I ran a minute slower and won the masters division. Two years ago I ran 5 minutes slower and won!
So now I think I should be able to run 2 minutes faster at the Salt Lake Half than I did last year. That would put me in the mid to high 1:13 range.
Good day planned. I'm not sure why, but Ann has decided to make a turkey for dinner. So we are having turkey, stuffing, and all the Thanksgiving stuff. No football though! |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Really beautiful day here in sunny Utah. Low 50s and absolutely perfect for running. If I wasn't a little achy from yesterday's race I could easily have run for 3 hours. As it was, I had to settle for an hour around Sugarhouse Park zig-zagging around the many thousands of runners, bikers, walkers, dogs...on second thought, maybe it is nice to have some typical winter weather so I can have MY park to MYSELF.
No school tomorrow so I should be able to get in a good, quality day. I will be running the mile and the 3000 meters at the USATF Masters Indoor Championships in ABQ ( 3 letter airport code for the city in New Mexico that I could spell if I wanted to, but am way, way, way too lazy to sit here at my computer and type out that ridiculously long name).
So, I will be reducing my mileage and training like a middle distance runner for a couple weeks to se if I can avoid complete embarassment.
Also walked 3 miles today. |
| 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 | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
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9.5 on the treadmill at Steiner. Started out at 7 mph and worked my way up to 10 mph over 65 minutes. Felt pretty good. I know I need to do some fast 400 and 200 meter intervals, but it takes me more than two days to recover from a hard 10k.
Our Valentine's "date" consisted of breakfast at Ruth's Diner up in Emmigration Canyon after the kids went to school. I have a really good wife. |
| 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 |
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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 | | 10.75 | 0.00 | 0.00 | 2.50 | 13.25 |
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After work I went to the gym mostly because of our 50 mph wind today.
13.25 miles on the treadmill with an interval workout sandwiched in the middle
5 x 1/2 mile in 2:36 (11.5 mph) with a 1/4 mile jog recovery.
Went to Abby's annual swim team swim-a-thon after. She swam 82 laps. Fun team pizza party after. Crazy weather here tonight. Very windy, snowing hard, thunder and lightning. "Thunder Snow" I think they call it. |
| 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 |
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Nine miles around Sugarhouse Park |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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6.25 on the treadmill. Varied the pace from 8 to 10 mph.
2 miles on the elip. after just to burn some more calories.
Fun weekend planned. My old high school friend and teammate, Bret (bret.fastrunningblog.com), is in town to ski. We have a long run planned for tomorrow morning and then dinner tomorrow night.
Ann and Abby are going tonight to watch the Ute gymnasts take on the University of Michigan. |
| 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 |
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Most excellent run today.
Ran about a mile and a half around the neighborhood before driving up to The Canyons near Park City to pick up Bret. Ann dropped us off in East Canyon and we ran down through Emmigration to my house in Salt Lake. 16 miles in 2 hours even. Bret really hung in like a trooper on the hills for a Florida boy.
Nice mix of rain and snow and high winds most of the way, but didn't really notice it.
Ann had some pankakes ready for us when we finished. Great run - like all long runs, better with company.
pm: Went to the gym to sit in the sauna for a while and decided to hop on the treadmill and make it a 20 mile day. 2.5 more. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ridiculously easy four miles in the snow. |
| 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 | 0.00 | 2.50 | 16.00 |
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am: 8.5 miles on the treadmill in 60 minutes.
pm: Worked on being speedy again...
1.75 mile warm-up
5 x 1/2 mile in 2:36 with 1/4 mile recovery jog
Cool down
Now off to TCBY to celebrate George Washington's and Abraham Lincoln's birthdays. The kids wanted Ann to make a cake but she refused to do so for "dead presidents". So we're going to TCBY instead. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Just read an interesting post on the letsrun.com message board from Renato Canova, the famous Italian coach of Kenyan runners. Said one of their favorite marathon workouts is 5 x 5000 meters at pace with a 1000 meter recovery. Might have to try that one...
Ran 6.25 miles on the treadmill today with a short, but pretty hard strength/plyo workout after. Tired now. Need to focus on getting 7 to 8 hours sleep every now and then instead of my normal 6. |
| 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 | | 5.25 | 0.00 | 0.00 | 2.25 | 7.50 |
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9 x 1/4 mile in 75 seconds (12 mph) on the treadmill. 2% elevation on the first 5, 2.5% on the last 4.
1/4 mile jog recovery.
Warm-up and cool-down was a total of 7.5 miles.
Why nine quarters? Because I didn't feel like doing ten and I try not to be obsessed with round numbers. |
| 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 |
| Rested. Hung out with the family. Didn't run. |
| 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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TEN THINGS I MOST LIKE ABOUT UTAH (IN NO PARTICULAR ORDER) 10. Close driving proximity to about 15 National Parks. 9. Fish tacos at Lone Star on Fort Union Blvd. 8. The Red Iguana (rediguana.com) 7. Jerry Sloan. I've decided to replace the coach with the new Epic Brewery downtown. 6. Trail running at Alta. 5. The Fabulous Alta Peruvian Lodge. 4. Train stuff - Heber Valley Railroad, Golden Spike National Monument. 3. The Utah running scene and people. 2. City Creek Canyon. 1. "Quirky" state history. I posted this list because I have had several conversations lately with friends from out of state where the "why do you live in Utah" question came up. I would say that these are the little things (except #3 and #10 - those are pretty big for me) I like most about Utah. Oh yeah, my run. Just an easy seven with six 1 minute efforts at about 5:30 pace to loosen up a bit for the SLTC Winter 15k tomorrow. Only one week until the USATF Masters Indoor T&F Championships in Albuquerque. I'll be running the mile and the 3000. A huge change from my normal routine! I'll probably reduce my mileage down to 30 or 40, focusing on rest and speed. Steve Anderson will be joining me as well along with my good high school friend and Best Man at my wedding, Doug Covert from Tallahassee Fl. dugco.fastrunningblog.com. Doug is a sprinter and will be running the 200 and 400. It will be fun seeing all us old guys trying to run fast. And, believe it or not, I haven't seen Doug since July 2, 1994 - the day I got married. Although we have kept in touch it will be great to reacquaint in person.
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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: |
SLTC Winter 15k (9.32 Miles) 00:54:50, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 9.32 | 0.00 | 14.32 |
| Wrapped up the Salt Lake Track Club Winter Series today with the 15k. When I went to bed last night I was doubtful that I would run today. Lots of snow and very windy and I didn't want to race if it wasn't possible to get a quality time that I could compare to previous efforts. When I woke up this morning it was still snowing but the wind had calmed down quite a bit.
Met Steve Anderson at the start and warmed up with him. Also saw Dennis Simonaitis once again so it was a loaded masters field. OK, the race...
My time was 54:50 which was 29 seconds faster than last year with this years race being run in vastly inferior conditions. The course is out and back and there was a strong headwind the first half and I was, as usual, all alone. I was pretty fired up about having the wind at my back for the last half of the race though. But when I hit the turn-around I was bummed to discover that it was more of a right to left crosswind. Oh well.
Splits: 5:46, 5:54, 5:56, 5:52, 5:54, 5:59, 5:58, 5:51, 5:53, 1:47 (5:36 pace).
Enjoyed a nice 4 mile jog after with Dennis and Bill Cobler. Always nice to talk shop with a guy like Dennis. The snow and wind really picked up during our cool down jog and, as bad as the conditions were during the race, we were all happy that the race didn't start an hour later when it would have been way worse!Â
Times for the last 3 years in this race:
2009 - 56:48
2010 - 55:19
2011 - 54:50 |
| 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 |
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Nine miles in 1:06:26 (7:23) around Sugarhouse Park. Beautiful day today in Salt Lake.
Legs are slightly sore from the race yesterday. |
| 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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Five easy miles plus some weights/strength training. Lifted pretty hard but only about half the sets of my normal workout.
Had a really nice dinner last night up in Park City with my old Furman University track and cross country buddy Chris Farmer. Chris and his sister Beth are skiing with their families this week in Park City. Beth was a 5 time All American at the University of Florida and at one time, the U.S. 10000 meter record holder on the track.I actually hadn't recalled this, but she ran the marathon in the Olympic Trials in 1984 - the first year they had the women's marathon. Beth ran 2:36 as a 19 year old to finish 18th. More amazingly, she ran the race with a cast on her broken arm. That is hard core old school! She had some really great stories.
It's really cool how easy it has been to keep in touch with friends who live on the other side of the country. So many are now coming out here each Winter.
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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 | | 5.25 | 0.00 | 0.00 | 1.00 | 6.25 |
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I was able to come home and rest a little before my workout, but I still don't like how my chest and lungs feel.
Started out with an easy 3.25 mile warm-up which finished on the Highland High track. Then I switched into my sharp new Nike Zoom Rival D spikes.
6 x 100 meter striders
6 x 200 meters in 35, 33, 31, 31, 30, 30
2 mile cool down...
I really felt like I was getting sick earlier today, but I took a couple Advil's and my achy symptoms went away. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Managed to squeeze in four easy miles with a handful of fast pick-ups at 5 to 6 minute pace during lunch. More parent-teacher conferences after school then off to the airport for the trip to ABQ for USATF indoors. My first race, the 3000, is tomorrow evening. |
| 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: |
USATF Masters Indoor Nationals (1.875 Miles) 00:10:22, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
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Medical update. Feeling like complete crud. Not sure about race tonight?
Well, I made it through. Felt like an elephant was sitting on my chest the whole way though - the dry indoor air at the Albuquerque Convention Center coupled with my cold/fever.
The gun went off and the pace was really slow for the first 400 meters. Really tightly bunched pack with lots of elbows and jostling. Came through 200 in 41 seconds and 400 in 82. I was actually digging this because I certainly didn't feel like runing fast and it was nice not being off the back of the pack.
About a half mile in, things began to open up. I quickly discovered that there were three or four guys racing for the win (17 total in the race), and then everyone else.Anyway, before the mile I was in 13th place with thoughts of quitting running through my head. I was running alone now and at least didn't have to worry about tripping. My good buddy Doug was taking pictures of me with his fancy camera and I was mostly concentrating on looking good each time I came around to his location. Priorities!
Then, a strange thing happened. I began passing people! One or two every lap, steadily working my way up in the field. Now I had something to race for! With two laps (400 meters) to go, I was coming up on the shoulder af an African American dude that I had had a great conversation with before the race. I could clearly see "45-49" on his back and I knew that if I could get around him I might actually finish pretty high in my age group. Then, and I'm slightly ashamed to admit this, my mind engaged in some racial stereotyping. I thought "this guy's probably fast and will outkick me over the last 50 meters if I don't put some distance between the two of us". Just being honest.
Passed him and one other guy the last lap. Finished 5th overall and 2nd in the 45-45 which earned me a supercool medal proclaiming me the "National Runner Up in the 45-49 Division in the 3000 Meter Run.
So there it is, not a good time. I sometimes run faster for the first couple miles of a 10k road race. But a fairly satisfying conclusion to a really difficult race.
Now, for the mile today. Cold isn't any better this morning, but I did get a good night's sleep. |
| 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: |
USATF Masters Indoor Nationals (1 Miles) 00:05:13, Place overall: 4, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
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Geez! This kind of racing is a whole different ball game.
Today I ran the mile here in Albuquerque. It was clear that the top two guys were in their own world, so I quickly realized that I should be aiming for the bronze medal. Ran with a pack of 5 guys all obviously thinking the same thing. After several laps of running together, I honestly felt like I was the strongest runner in the group and had a great chance at third. But with about 300 meters to go one of the guys shot to the front of our pack and kept the hammer down. I was the only one who went with him and we had a pretty good duel down the final back stretch. He outkicked me for the bronze though. Bummer.
Really enjoyed the intensity of track racing this weekend and I think I will be a better runner because of it. This meet was a great experience. Watching all the 90 year olds compete was very inspiring. And watching 70 year olds run 6 minute miles was just crazy. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Just a really easy run. Had to stop when I started convulsive coughing and spewing up gunk from my lungs. |
| 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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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7.75 miles on the treadmill in a little over an hour.
Lungs felt much better and the breathing was easier. Only a little coughing.
And thanks to all you guys expressing concern. I'll be ok. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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6.25 miles in 48 minutes around the neighborhood.
Just trying to get some strength back. Felt better today. No coughing!
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 on the treadmill in 60 minutes. |
| 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 | 0.00 | 0.00 | 11.50 |
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am run: Easy 5 miles around the Alta High track plus some striders and 10 stadium steps.
pm run: Six easy miles on the treadmill at Steiner during Abby's swim practice. |
| 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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12 miles in 1:25:10 mostly around Sugarhouse Park.
Doing a "longish" run today, I definitely felt a lack of fitness due to my reduced mileage the last few weeks and my illness. I felt pretty good though and don't think it will take me too long to get my strength back.
My buddy Bret ran a 39:10 10k today as he prepares to go under 3 for the marathon in a couple weeks. You can see his race report under "race reports". |
| 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 | | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
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16.75 miles in 2:00 - 7:10 pace.Finally, a run that left me feeling a little bit optimistic for the upcoming season.
40.25 miles over the last three days. That is high mileage for me, a guy who has never even once in my life hit 90 for a week.
Spring has sprung here in Salt Lake. My run today took me through Sugarhouse and Liberty Parks - both were crammed with people exuding giddyness at the warm waether. I don't ever remember getting this feeling when I was growing up in Florida. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run on the treadmill at Steiner. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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11.25 miles in 1:23 - mostly in the Dimple Dell Gully - that is, mostly sand and woodchip with lots of hills.
I love this run and running on trails in this kind of terrain. I think you develop strength that you don't get from the roads and that you definitely don't get from the treadmill. |
| 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 | 0.00 | 0.00 | 0.00 | 14.00 |
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Lunchtime Run - Gully Long Run (6.5 miles) in 51 minutes.
After this run was over I took a shower and then purchased a Roast Turkey Ranch and Bacon Market Fresh Sandwich from Arby's. Tasty!
Evening Run - 7.5 miles in 55 minutes on the treadmill at Steiner. |
| 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 |
| Day off. Because "rest is the basis of all activity" - Joan Benoit Samuelson |
| 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 | 9.00 | 0.00 | 0.00 | 18.00 |
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Six easy miles in the early am around Sugarhouse Park.
pm workout:
1.5 mile warm-up
9.5 miles in 60 minutes - started at 9.1 mph and worked up to 10.5 mpg. Obviously spent more time in the nines than I did in the tens,
1 mile cool-down
Pretty good training day. Felt good.
Five days now since anyone has commented on my blog. No validation for me I guess. I suppose it will have to come from within. :( |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Todays' run was a struggle. Mostly did it to get 70 miles for the week.
My niece, Mary, is in town for the weekend. Mary lives in Massachusetts and is thinking about going to Westminster College here in Salt Lake next year. Today they had an open house for accepted students - so I went to that with her all day. It was really nice. I ran into several of my old students feom Alta who are now at Westminster.
After I got home I was pretty sluggish and unmotivated. Cold, windy, snow flurries, lots of good basketball on TV. Managed to get out and circle the neighborhood a few times.
I'm planning on 20 plus tomorrow so maybe the easy day today will help. |
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles this morning in City Creek Canyon - 5 miles uphill, 5 miles downhill, 5 miles uphill, 5 miles downhill, 1 mile flat. Time was 2:35:07 (7:23 pace). Feel good now, not beat up or sore. Went down to Draper after my run to watch my former runner Garrett Jones do his mission farewell thing. He's off to Denmark/Iceland/Greenland.I go to LDS Church at least once a year when my boys invite me when they talk in church prior to leaving on their mission. I had this observation that us non-Mormons are probably more impressed with the whole two year mission thing at age 19 than Mormons are. I try to imagine me doing something like that when I was 19 and I laugh. But today I heard a bunch of very small boys singing songs about going on a mission for their church someday and it occured to me that the LDS Church starts getting these guys mentally ready for this at a very young age. Really appreciated the food after at Garrett's house as I was pretty famished after the run this morning. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 on the treadmill in about 45 minutes and, as an added bonus.... 125 floors on the stairmaster. |
| 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 |
| Ten miles in the gully - sand, wood chip, trails, hills. Just under 80 minutes. Exciting evening planned for we Murphy's (Ann and I). Going to Energy Solutions Arena to see Bon Jovi! We rock. |
| 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 |
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Thirteen miles along the "extreme gully" route that I invented last year in 1:38. Starts at Alta and goes up to 13th East and then to Dimple Dell Rd up to the top of the gully and back down. Very hilly run, half road, half trail.
Ran with Garrett Jones and had a lot of good conversation. We hope to squeeze in a couple more runs before he heads off to Denmark.
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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 |
| Rest day. |
| 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 | | 4.25 | 0.00 | 1.50 | 0.00 | 5.75 |
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5.75 miles on the treadmill - generally around 8 minute pace but with six quarters thrown in at around 5:30 pace just to get the legs turning over at close to race pace. Felt pretty good. I'm kind of annoyed at the heavy snowfall we're experiencing right now. I was hoping for nice conditions for the Leopard Run 5k tomorrow morning. I really need to work on my confidence. My racing has gone fairly well this year with the exception of Albuquerque when I had pneumonia. Yet I'm feeling a general lack of confidence before every race. I'm feeling pretty good right now, but all I can focus on is how Steve Anderson, Steve Ashbaker and Walter Brown (young punks in their early 40s) are going to hand me my lunch tomorrow. Need to get that Eye of the Tiger thing working for me.
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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: |
Running of the Leopards 5k (3.1 Miles) 00:16:39, Place overall: 23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 3.10 | 14.85 |
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Fair race today. 16:39 is one second slower than last years time for this race. Bummer. Splits were 5:11, 5:24, 5:28.
I tried to hang with Steve Ashbaker. He was easy to spot with a red cap. For most of the way he was running ten to fifteen seconds in front of me and I thought I might be able to close at the end. I just didn't feel any life in my legs the last mile.
I got beat by all the top masters. Steve Andereson ran 15:22 finishing only about ten seconds behind Dennis Simonaitis. He's really looking good and I think is about to emerge as a nationally ranked master.
Went out to breakfast after at the IHOP with Steve Anderson and his two girls. Abby and Andy love playing with the Anderson girls at races.Steve paid with the $50.00 he won at the race. Sweet!
pm run: 9.25 miles around the Highland High track in 1:05 (7:03 pace). |
| 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 |
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I woke up this morning incredibly sore in my quads. Almost like marathon soreness. Not sure now what my workout plans will be for today, but they definetly won't be a long run.
pm: So I decided to go to the gym and do a little cross training and watch the tournament at the same time...
20 mile ride on the lifecycle in 55 minutes. |
| 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 |
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Nine miles in 63 minutes on the treadmill at Steiner. Snowed off and on all day with lots of wind.
Looks like close to 70 though on Wednesday! |
| 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 |
| No run today. Wasn't able to work it into the schedule. |
| 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 |
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6.5 miles this afternoon in about 45 minutes and I was lucky to get that in.
This is being a very difficult week at my work.We have had allegations of racism and religious bigotry against students, faculty, and administrators at Alta High School. This has been picked up by all our local media outlets and even by some national ones and has resulted, thus far, in the suspension of our principal and one of our assistant principals. In addition to this, we have a heavy law enforcement presence at the school and TV cameras and reporters camped just off of school property waiting to fan the flames.Those of you who don't live in Utah can read more at the Salt Lake Tribune website (sltrib.com) or the Deseret News (desnews.com). The many comments beneath each of the articles reveal a lot of attitudes and opinions that I would associate with Mississippi in 1962.
Apparently the Department of Justice in Denver has expressed interest in what is going on as well. Rumor is that the Southern Poverty Law Center is getting involved and might be coming in to provide us with racial sensitivity training and other such info.
I taught and coached for six years in South Carolina before moving to Utah in a school that had a fifty percent minority population and didn't even come close to experiencing anything like this.
Needless to say, this has everyone, teachers, staff, and students in a bit of a funk. Kind of hard to focus on teaching history.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Eleven miles in 1:18 in City Creek Canyon. I was very surprised to be forced back by snow in the road about 5.5 miles up. It was almost 70 degrees today.
Beautiful run. Better day. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Had one hour to run today so I managed to get myself to the gully to run on the trails. Sunny and beautiful again. More deep thoughts later... OK. I once read somewhere that each runner is "an experiment of one". There are general principles of good training that apply to everyone and need to be heeded, but there is wide leeway for each runner to work out the specifics. Being on this blog has generally been good for me. Knowing that smart people who know a lot about training are reading my posts has forced me to think more about what I'm doing. It has also caused me to realize that my body can handle more mileage that I thought it could. This has resulted in much faster times, even as I work into my late 40s. I have, however, become a little too competitive with regards to this whole mileage board thing. There are a handful of people that I am constantly measuring myself against and I find myself trying to match them mile for mile. This has caused me to abandon some things that I know to be true with regards to my own training. For example, I am better off running 55 to 70 miles per week with two cross training workouts and two weight workouts per week. I race much better off of this kind of program than I do off of 80 mpw with no supplemental training. Over the past couple years I have began to lift weights. I credit that with increased strength (obviously) and greater resistance to injury which enables me to train harder. A couple months ago I saw a picture of myself running and I thought I was getting too big. I have the body type that quickly benefits from weight training - I suppose it has something to do with the right combination of muscle fibers or something like that. So I have to be careful when I lift not to get too intense about it. Anyway, I decided to back off of the weights and cross training and increase my mileage so I would look more like a runner. This has not resulted in faster times. Also, my body parts are aching more and I am missing the desire to run really hard. Generally I can count on feeling like really putting the hammer down once or twice every week in my training. But not lately. Lately I find I'm dreading hard tempo runs and intervals, so I'm just not doing them. So, I'm going to return to the training mix that works for me. I'll have to resign myself to being on page two of the mileage board most weeks!
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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21 miles in 2:30 on the treadmill.
Yes, the treadmill!. Several inches of wet, slushy snow last night and it's continuing to fall. |
| 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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Five miles at 8 minute pace.
Did a pretty hard weight workout after. Hard enough so that I know I will be really sore tomorrow. |
| 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Finally got my butt out the door for a morning run! 6.25 at 8 minute pace around Sugarhouse. Nice run. pm run: Over lunch I went to the gym and plowed through 8 more miles on the treadmill in 60 minutes. A little sore from the weights yesterday, but not too bad. Can't decide what to do tomorrow. Either a 16 mile run from I-80 through East Canyon, down Emigration to my house or a hard treadmill tempo run. |
| 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 | 5.00 | 2.00 | 0.00 | 13.00 |
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Thirteen miles on the treadmill in 1:26. Ran this on a 1.5 incline. Best quality workout in a while.
2 mile warm-up in 15 minutes
6 miles in 35:50
2 miles in about 15 minutes
1 mile in 5:33
2 mile cool-down. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Over my extended lunch "hour". 2 easy miles. Some pretty heavy lifting and core exercises. Will be sore tomorrow. |
| 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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am run: 6.5 mile Best Buy Loop in Sandy. Cold, snowy, slushy roads but a great run nonetheless. I did this during first period at school (I don't have a first period class). I would have run early this morning, but I had to watch the last half hour of "The Bird Man of Alcatraz" with Abby. Have I mentioned her Alcatraz obsession? She recently read a book about it called Al Capone Irons My shirts and now she's crazy about Alcatraz. We are going to San Francisco over spring break just so we can take her there.
20 minutes now to get changed and look presentable before my first class comes in.
pm run: Easy 5.5 miles around the neighborhood. |
| 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 | | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
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22 and a quarter in 2:42 (7:18) - surely one of the most miserable runs of my life and one that may defy my narrative powers to describe. But I will try after I take an hour long (or however long it takes to drain the hot water heater) shower.
After thirty plus years in this sport, you'd think I'd know how to dress for it. I didn't get on my way until after 1 PM. With long runs I usually like to get them out of the way early, but Ann worked a 13 hour shift last night and had to sleep. So I had to wait until she woke up. It was snowing hard all day, but let up some just before I started. I was wearing tights plus 3 layers including my wind jacket with hat and gloves. After about 2 miles I was too hot so I ditched a shirt behind the Blue Plate Diner.
The plan was to go out and back up Emmigration Canyon. Usually I struggle to maintain a pace just under 8 minutes going up, but today I was cranking out 7:20 miles going up. I was mentally patting myself on the back for my supreme fitness when I turned around to head back down at 10.5 miles. Then the 20 (maybe 30?) mph headwind hit me. I struggled to maintain the same pace going downhill! Also, I was quite sweaty under my jacket and was freezing cold with what must have been a 10 degree wind chill. Even better was the stinging pellet-snow in my face. I really wished I was wearing my ski goggles. Then my gloves, which are not water proof, got soaking wet along with my socks and I began to fear frost bite. Many of you will know that Emmigration Canyon was the route the Donner Party took into the Salt Lake Valley in 1846. I began to fear that I might become stranded up there and have to resort to cannibalism. But, since I was running alone, I would have no one to eat! My mood was quite low as I contemplated an hour plus of running into this hellish headwind.
I finally made it into Ruth's Diner about 15 miles into the run. I went into their bathroom and dried my gloves in the hand dryers and warmed my hands at least. By then the snow was coming down so hard that I could barely see the road out in front of the diner. The hostess asked me if I wanted some hot chocolate or a cup of coffee which really sounded good. But I didn't want to get too comfortable so I politely declined. Once back on the road (this is the high traffic portion of the canyon), I began to be splashed by every passing car. There was a lot of standing water in the road and I really enjoyed the slushy shower from every car going by. Such a treat! I was really regretting casting aside that shirt early into the run and was shivering while I ran - something that doesn't happen too often.
Made it into Salt Lake and circled the block a couple times to add some mileage.
Spring in Utah!
This run had the highest suck factor of any run ever. I was really wishing Steve Anderson was with me as we have done this run together a couple times and it would have been nice to have someone to share the misery with. |
| 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 |
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am: Esy two mile walk in the snow.
pm: Walked to the gym and back (2.5 miles)
At the gym I ran 3.25 miles on the treadmill and then did some weights. Lots of leg stuff including plyos. On the walk home this strange big ball of fire appeared in the sky that I vaguely remember seeing at some point in my past. I felt nice and warm. Strange. |
| 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 |
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Easy seven in 49 minutes. I'm very, very sore today from the weights yesterday.
Now we are off to Sweet Tomatoes to celebrate Andy getting his "Alphabet Crown" at Challenger School. The boy's a genius I tell you.
Oh, we told him he could pick the restaurant - he chose Sweet Tomatoes (a salad bar/buffet restaurant) because of the all you can eat soft serve ice cream. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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am: 2 mile walk in Sandy.
pm: Ran 10 miles around Sugarhouse Park (hilly road loop) in 1:09 and finished up on the Highland High track. Ran six barefoot striders on the infield. Then jogged and easy mile and a quarter back home. Nice day, but windy. I don't like wind. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Todays' run will have to remain classified. I entered 8.5 easy, but it really wasn't. In fact, it was so fast that people would accuse me of dishonesty. Some of my competition would be so intimidated that they might decide to not even show up for the Salt Lake Half this Saturday. |
| 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 |
| Going to take a day off today. |
| 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 | 1.25 | 0.00 | 4.50 |
| 4.5 easy with 5 quarter mile pick-ups at half marathon pace (5:39ish) Soaked in the whirlpool after for a while. Feeling pretty good for tomorrow and it looks like the weather will be good. If I don't run well I will have no excuses. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Salt Lake Half Marathon (13.1 Miles) 01:15:12, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
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Brief report now...
This race was the story of what could have been. I really felt great early on. Ran mile 2 to 5 in 16:38. Was having no problem. Developed horrible blister on the ball of my right foot, Lost tons of time over the last three miles and actually walked three times.
Still ran faster than last year.1:15:12 is a new PR for me and I suppose you always have to be happy with that. But I know I can run faster. Finished second to Steve Anderson in the Masters. Steve ran high 1:11 and finished 3rd overall. Incredible! |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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am: 3 mile walk. I like walking.
pm: 8.5 miles in 1:05. Wrapped up the right foot pretty well so it didn't bother me too much. Only a little soreness from the race yesterday.
We are on the road early tomorrow morning for a family road trip to San Francisco. I'll try to be consistent with my mileage. |
| 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 |
| Good run this evening in Dixon, Ca - a suburb of Sacramento. 10.5 in about 1:15. |
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy morning run but felt a little achy. Off to Alcatraz now! Will either stay somewhere along the coast tonight North of San Francisco or somewhere in wine country. We're just winging it. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Just have a second now... one of my best runs ever today.
A little of everything - road, trail, beach, across the Golden Gate Bridge and back. Lots of trails in the Presidio.Obviously stayed in San Francisco after the trip to Alcatraz - found a hotel for $70.00 which is pretty amazing. Did a whirlwind tour of SF today. Haight-Ashbury, Golden Gate Park, froze our #%!!@ off at Ocean Beach but the kids seemed oblivious and had a great time. But you can't go to California with the kids without it right?
Staying in Grass Valley Ca. tonight.Why? Because about 20 years ago I read the biography of famous test pilot Chuck Yeager and he lived here. First guy through the sound barrier.
Staying at the Holbrooke Hotel which has been in operation since 1861. Mark Twain and U.S. Grant both stayed here. Open mic night in the bar - might go sing with the band. Probably not though. I don't drink nearly enough for that anymore. |
| 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 | 1.50 | 7.00 |
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Made it home today after 600 plus miles of driving with two cranky and manic kids. Went to the gym tonight for a quick mental health run. Had to avoid the cold weather and high winds.
7 miles with 6 x 1/4 mile in 75 seconds interspersed throughout. |
| 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Great long run today and a great confidence builder leading up to Ogden. I ran 26 miles in 3:09:57. Generally around East Salt Lake and Sugarhouse and finishing up with several laps around Liberty Park. |
| 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 |
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No running today. Five miles on the eliptical this morning at the gym.
Lots of time facilitating neighborhood Easter Egg hunts this afternoon.
Plan to shoot for 90 miles or thereabouts this week. |
| 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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10.25 in 1:16. Did the last couple miles on the Highland High track and the cushiness felt good on my ageing legs.
I have decided not to support Donald Trump. I know everyone was wondering. |
| 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 |
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Five hard miles on the eliptickle plus 150 floors on the Stairmaster.
Didn't feel like running.
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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 | | 5.25 | 2.00 | 5.00 | 0.00 | 12.25 |
| Quality workout today. 2.5 mile warm-up 3 X 2 miles in 12:00, 11:52, 11:46 1 X 1 mile in 5:36 Quarter mile jog interval. Cool down jog. I'm facing a slight dilemma right now. I have been accepted into the USATF Level II course this summer at Georgia Tech in Atlanta. So I'll have a Level II certification in endurance events which covers everything from the 800 to the Marathon. For many years this USATF certification has been the gold standard for coaches and a sign that you take your profession seriously. However because of politics and infighting at USATF, the coaching education program at USATF is in serious dissaray. The world class coaches that developed the program in the early 190s have been fired or resigned and replaced by new people of questionable ability (This doesn't include Joe Vigil who is, thank God, still at USATF). Anyway, the old guys, whose reputions I greatly admire have formed a new and rival certification through the U.S. Track and Cross Country Coaches Association (USTCCA). It's brand new but is getting a lot of buzz now as a viable alternative to the mess at USATF.It will be a week long course at St. Johns University in New York the same week as USATF - that's right, obviously a lot of bad blood between the two groups.I've applied for both courses and been accepted into the USATF course. Still waiting to hear from USTCCA - not sure what I should do. |
| 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 | 0.00 | 0.00 | 0.00 | 11.00 |
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am: Seven easy miles around the Best Buy Loop here in beautiful Sandy. Nice morning, sunny, cool.
pm: Four easy miles on the treadmill while Abby was at swimming.Walked across the street to the Spence Eccles Field House for Andy's t-ball game. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Lunchtime run: Eight mile jaunt over hill and dale, sand and wood chip in the gully.
After work run: Six and a half more in the gully.
I wanted to do one medium long run today, but didn't have a time block in my day sufficient so I had to break it up.
Off to Bucca de Beppo now for Andy's adoption day party. It was this day five years ago that we finalized his adoption. On the original day we went to Bucca di Beppo afterwards to celebrate and we've been doing it ever since with various combinations of friends and family.It just occured to me that next year we should invite some friends from this here blog - particularly those who have adopted. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Easy run on the treadmill. Debated as to whether I should do anything at all as I feel pretty tired and achy. After I got rolling I felt pretty good though and was glad I got a few miles in.
I'll do probably my last 20 miler before Ogden this weekend. Not sure if it will be Saturday or Sunday. Busy schedule. |
| 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 | | 20.27 | 0.00 | 0.00 | 0.00 | 20.27 |
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20.27 (getting really precise here) miles in 2:22:55 (7:03).
Through East Canyon (started at the gun range) up towards Big Mountain, U Turn, back up Little Mountain, down Emigration Canyon to mi casa. In and out of snow flurries the whole way. The goal today was to get in a long run with some tough uphills and plenty of downhill pounding at sub 6:30 pace. Hopefully my legs will thank me for this in three weeks at Ogden. |
| 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 |
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Walked up to the gym in downtown Sugarhouse. Lifted and did some core exercises. Walked home via Whole Foods where I stocked up in Cliff Barrs at 99 cents each. Also picked up a salmon panini for lunch.
My legs have some soreness after yesterday's 20 miler. That's good as 3 weeks is plenty of time to adapt. Last Sunday, after a 26 mile run, I had no soreness.
Might run a couple easy miles this evening. Might not. |
| 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 |
| Unplanned rest day. Probably needed though. |
| 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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am: Out the door at 4:50 for a nice morning run. 50 degrees! 7.75 miles in about an hour. pm: Late here at work this evening administering a practice AP exam after school. Snuck out during the essay portion of the exam (2 hours and 10 minutes) for a quick 6.5 miles. |
| 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 | 4.00 | 2.00 | 1.50 | 15.00 |
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Loved this workout. Hard, but still felt like I had plenty in the tank when I finished. Did this on the treadmill at 1.5 to 2.0 grade.
1.5 mile warm-up
3 miles in 18 minutes (1/4 mile jog recovery)
2 miles in 11:22 (1/4 mile recovery)
1 mile in 5:27 (1/4 mile recovery)
2 x 1/4 mile in 75 seconds
Cool down jog/
pm run: 5.5 on the treadmill. Generally easy but with 4 x 1/4 mile at marathon race pace towards the end. |
| 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 |
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Nine miles in 63 minutes. That averages out to about seven minutes per mile I think.
Around Sugarhouse Park and Highland High track.
Good quote...
The strength of mind and character is perhaps best seen in those men and women who do essentially solitary deeds, or who carry out solitary responsibilities. The genuine athlete must have a strong spirit, vigorous and sane, not easily demoralized or defeated. This resolute balance, allied to intelligence, is the mixture necessary for success.
- Dr. Joe Vigil |
| 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 |
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6.5 in the gully. Warm today. Nice to be able to start acclimatizing to the heat before the summer racing season.
I'm feeling beat up. Lower leg pain, left achilles pain, general sluggishness. All low grade and hopefully something a quality taper over the next couple weeks will remedy.
pm: Warm-up ride on the Lifecycle then 45 minutes of lifting. |
| 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 | | 4.00 | 1.00 | 4.00 | 0.00 | 9.00 |
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This was a good workout - I think. Generally I like to do my once or twice weekley quality workouts relatively fresh. But today I'm sore everywhere from the weights yesterday. There must be something to be gained by running at faster than race pace on sore legs that will pay dividinds on race day?
2.25 mile warmup.
5 x 1 mile in 5:56, 5:52, 5:49, 5:46, 5:41. Quarter mile jog interval. I wanted to do six, but was feeling pretty ragged on the last one and I didn't want to push it 14 days out from a marathon.
Cool down.
2.5 mile walk in the afternoon. I always try to add in some walking during a marathon taper because my appetite doesn't decline with my mileage and I can pick up five pounds in a week with no problem. |
| 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 | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
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17.3 miles in two hours on the hilly Sugarhouse Park road loop. Windy and brisk out and I'm getting tired of leaning into cold 20 mph winds.
And why aren't the drinking fountains on in Sugarhouse Park as we approach mid May? And why can't Salt Lake City clean off the gang grafitti and tags all over the park restrooms and playground structures? Ditto for the lewd comments in all of the park restrooms. Are they trying to make sure families don't take their kids to the park anymore?
Just had to vent. |
| 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 |
| Going to take the day off today. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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am: Easy warm-up jog on the treadmill then about 45 minutes of hardish lifting.
Swung by GNC after to pick up some of that fancy new Gatorade G Series stuff that my buddy Bret recommended.
pm: Seven miles in 50 minutes around the neighborhood. |
| 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 | | 1.50 | 4.50 | 4.50 | 0.00 | 10.50 |
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Good workout that felt pretty comfortable.
1.25 mile warmup
9 miles in 52:30 on the treadmill - bounced around from 6 minute pace down to 5:40 pace at 1.5 to 2.0 on the incline.
I was glad that 6 minute pace felt so good, |
| 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 |
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4.25 miles on the elptcl in 32 minutes.
Being a hectic week once again at work. Seems our superintendant and school board have been inspired by the Wisconsin state legislature and want to cut our ridiculously lucrative pay and strip us of much of our collective bargaining rights.
You knew that would be an idea that would spread to Utah. |
| 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 |
| Perfect run on an incredibly beautiful day. 6.5 miles in the gully this morning. Just a nice happy to be alive type run. |
| 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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Last longish run before Ogden. Ran up Emigration Canyon to the top of Little Mountain and then down into East Canyon where Ann picked me up. Uphill and headwind most of the way. Felt strong, but knees a little achy.
pm: 3 mile walk. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles plus a strength/weight/core workout at the gym. |
| 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 | | 5.75 | 0.50 | 0.75 | 0.00 | 7.00 |
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Seven miles on the treadmill with 5 x 1/4 mile harder efforts. 2 at marathon pace. 3 at 5:30 pace.
The new Foo Fighters album (that's right, I still say album) is really good. Also, The Smithereens have a new one out as well which sounds exactly like The Smithereens in the 80s so that's a good thing. Of course The Cars also have their first new album out in 20 something years but I've only listened to samples on I Tunes. I'll probably get it though since they were a staple of every single party I ever went to in college. I'm always hoping for a Replacements reunion but that will probably never happen.
Taper week so not much running to report on. Might ramble on about other topics.
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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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Super fabulous 8 mile run in the gully. Felt great.
Heading back down to Sandy for the school board meeting to link arms with my union brothers and sisters to fight the power. |
| 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 | | 1.75 | 2.00 | 0.00 | 0.25 | 4.00 |
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4 miles.
1st mile easy, next two in 11:45, last mile easy but with two accelerations up to 5 minute pace. |
| 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 |
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My standard day off two days before a marathon. I'm coughing now. My family have all been sick all week and I have been able to avoid it. Now I'm worried. |
| 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 | | 2.50 | 0.00 | 0.75 | 0.00 | 3.25 |
| Easy treadmill run. Three and a quarter with three faster 1/4 mile efforts. Sat in the sauna for a while after to try to sweat the crud out of my system. |
| 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: |
Ogden Marathon (26.2 Miles) 02:50:12, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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Had a hard time at the Ogden Marathon today. Right on pace through the half (1:19) then jogged the last half.
No fluid would absorb from my stomach. I would drink and it was just staying in my stomach sloshing around. Then I would throw it up (twice) and feel better for a while but I knew it's not a good thing to be throwing up in a marathon.This was a really hard race for me. I don't think one positive thought went through my mind the entire way.I need to assess my attitude and mental prep for a marathon.
Finished sixth overall and, because Steve Anderson finished second they gave me the masters. I ran alone the whole way. My goal the last ten miles was to run as slow as possible and still hang on to sixth place.
Steve and his kids are coming over to the Marriot to swim now. The $275 I won covers my entry fee and the hotel.
One more thing... I'm not sure why, but there was a pretty high drop out rate today. Durning the last 10 miles I passed three guys who had been running well into the top 10. They were all walking or standing by the side of the course rubbing their hamstrings. I was thinking if five more dropped out I could win with a 2:50!
Oh yeah... once again. the course was about a quarter mile long. Also, at one of the water stops I drained my cup and, on the run, did an around the back toss from about 10 feet and got my cup in the trash box on a really high, looping arc. Got a great round of applause from all the race workers. This may have been the highlight of my race.
Also, hats off to Fritz who easily won the whole thing. What a tough marathoner he is. |
| 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 |
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Swim in the hotel pool this morning with the kids - and some hot tubbing. Not feeling too bad today.
Heading up to the Golden Spike National Monument now for some family history geek stuff. Then back home. |
| 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 |
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No running again today.
During the time I normally run I took a nap and ate about half a bag of chocolate chips. |
| 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 |
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Took another day off today.
Applied to the Twin Cities Marathon for an entry into the USATF Masters Championship in October. |
| 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 |
| When will this madness end? Took another day off. |
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run on the treadmill. Did work up to 9 mph for a couple minutes. |
| 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 | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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Easy 4.75 mile run around Sandy this morning. 100 push-ups and 100 sit-ups after.
May do some cross training at the gym later if Ann doesn't have to work tonight.
So, went to Steiner while Abby was at swimming and did 15 miles on the Lifecycle in 45 minutes. Pretty good day workout wise. I'm not recovering from marathons quite as fast as I used to. Still think I have a couple good ones left in my legs. I got an entry into the Twin Cities Marathon on October 2 for the USATF Masters Championships. I think I'll go ahead and do it and make it the focus of my training in the upcoming months. I ran Twin Cities back in 1996 and Ann and I lived in Minneapolis when we got married in 1994. We ended up moving for educational/career reasons but I really did love Minnesota and I look for excuses to get back there whenever I can. |
| 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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One mile warm-up on the eliptkl.
Seven miles in 52 minutes on the treadmill.
Took the training wheels off Andy's bike today and he just started riding. Working on the turns, starting, and stopping now. I got a little sad realizing that I'll probably never teach another kid how to ride a bike. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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8.25 mile treadmill run in 62 minutes. Chilly and heavy rain this morning and I just didn't feel like going outside.
1 mile on the ellipticle afterwards. Just burning calories. I know that I should weigh in the 140-142 range to race my best instead of 146-148 where I am now.I need to drop a few puunds before my next race - the Gary Bjorklund Half Marathon in Minnesota in three week. I'm running the Heart of Holladay 5k in two weeks but mostly for the training value. |
| 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 |
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Last night around 9:30 I got a call from Steve Anderson. Turns out he was flying from Denver to Salt Lake and wasn't getting in until late so he would be staying at the posh Red Lion Hotel downtown. So that meant I'd have company for my Memorial Day run.
Planned to meat Steve at the hotel at 7:15 this morning. Bad omen when I had to scrape snow off my car windshield before leaving. It was 38 degrees when we started our run up City Creek Canyon. We had a great run up the canyon, thankfully the rain/snow let up for most of the run. We had to turn around about six and a half miles up the canyon when the slushy snow in the road became too much of a pain and we got tired of weaving around downed tree limbs. It was beautiful up there though - looked just like January except for the leaves on all the trees.
Steve, whom I've decided to nickname "Mr. Contradiction", tells me while we're running that he doesn't feel like he will be recovered fully from the Ogden Marathon last weekend to race well at the Grandma's Marathon in Minnesota in June. Then, like two sentences later he tells me how he's thinking of running the Utah Valley Marathon (a week BEFORE Grandma's!) "as a workout". He's just a crazy man and a little unbalanced.
Went by the gym on the way home and did two miles on the Elipptikal and then soaked in the hot tub for a while. Sitting around the house now with a cup of coffee and that happy tired but not too tired feeling. |
| 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 |
| Fabulous 6.5 miles in the gully at lunchtime. First day of cross country practice today after school. Fun. |
| 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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June 1 - first what I would call comfortable morning run of the year where shorts and short sleeves don't feel cold. Just a nice easy seven past the Blue Plate and around the Foothill loop.
Had a nice walk around the neighborhood with Abby after the run. Might not make it to school technically on time this morning. |
| 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 | 3.00 | 0.00 | 14.00 |
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Fourteen miles up and down City Creek Canyon. Ran 9 to 11 in 11:16. Ran 13 in 5:25.
My dog Ollie died today and we just got in from the funeral in our backyard. Ann and I got Ollie in 1996 so we had him for almost five years before either of our kids were born. We'll really miss him. Ollie (1995-2011 R.I.P) |
| 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 |
| Unplanned day off. Couldn't work a run in around my work, Abby's swim meet, and Ann's work and lack of a babysitter. |
| 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 |
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Finally summoned the will to do an for real interval workout not on a treadmill!
4.25 mile warm-up that included a handful of striders. Then 6 X 800 meters with a 400 meter recovery.
2:39, 2:44, 2:41, 2:42, 2:42, 2:35 - the plan was to start out around 5k pace and drop a second or so on each one but my feel for pace on the track ain't what it used to be.
Finished with a short cool down jog back home through Sugarhouse Park., I was really glad to get this workout in. It's pretty warm today, about 80, and quite humid for Utah in June and I was glad to be able to work on getting used to running hard in the heat.
Spent all of last night and most of today at Abby's swim meet. She's pretty excited about winning her heat in 3 of her 5 races. She lowered her time in the 50 meter freestyle to 49 seconds from her previous best of 1:02. Wish I could still do that. |
| 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 |
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Out the door at 6:30 this morning for16.5 miles in about two hours. Ran around Sugarhouse a couple times, down 15th East past the outside breakfast eaters and coffee drinkers at 15th and 15th, and then down to Liberty Park for several miles on the wood chip path. The city recently dumped a lot of fresh wood chip on the trail so it is considerably softer and slower than usual. Nice run, but legs felt a little slow from the hard 800s yesterday.
Ann and the kids met me at the park at 8:45 and we dropped her off at her yoga class. The kids and I went to Barnes and Noble in Sugarhouse for a treat in the cafe and some fun hangin' out in the kids section reading books. I was reading this book by this dude who is apparently a surfing legend named Laird Hamilton called "Force of Nature". I was wondering if I wrote a book about myself if I could use a title like that without gagging. Anyway, the book had lots of glossy pictures of Laird surfing big waves all over the planet, pictures of Laird gazing off into the distance with intensity and deep wisdom, Laird with his incredibly gorgeous family. The book should maybe be called "Force of My Perfection". So I woud never buy this book but there is a lot of worthwhile advice in it so if anyone wanted to buy it for me and have it shipped to my house that would be cool. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Really nasty conditions today - heavy winds and polluted air and high humidity. But misery loves company and I was able to gut through this run with a handful of my more dedicated runners who want to get a jump on summer training. 3 miles on the elliptical at the gym after. Also some hot tubbin. |
| 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 |
| 9.5 hilly, sandy miles in the gully. Beautiful day and one day left of school. |
| 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 | 1.00 | 12.00 |
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Wierd day. I had hoped to get in a morning run on my last day of school but was really busy finalizing grades for the term so I didn't get around to running until about 2 PM. Did 6.5 miles in the gully - pretty hot, around 80 and windy.
Then I did 5.5 miles on the treadmill at 4 PM while Abby was swimming. Did 4 x 1/4 mile in 75 seconds as well. Wanted to run fast on tired legs. Speaking of that, I'm feeling pretty sluggish this week. |
| 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 | | 4.75 | 2.00 | 4.25 | 0.00 | 11.00 |
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I think I'm going to take a day off.
Walked 3.5 miles this morning before cross country practice. Might go to the gym later and do some cross training.
OK, I had a change of plans.I had planned to take the day off today, go for a nice walk, maybe do some stretching and core work. But I came home from cross country practice this morning and Ann had been to Great Harvest and came home with this big bag of huge chocolate chip oatmeal cookies. So I had to have like four of the damn things because I completely lack discipline.
So then I was sitting around the house feeling guilty and like I was a bad person. And the only cure for that is a run so I went to the gym and hammered myself on the treadmill for an hour.
One mile warm-up
60 minute treadmill fartlek: Two minutes at 7.5, Two minutes at 8.5, Two minutes at 9.5, Four minutes at 10.5. Repeat six times but was actually running as fast as 10.8 at the end.
Feel better now after having paid for my sins. |
| 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 |
| Just went for a 3 mile walk today. Nice. Lots of time hanging out with the kids. |
| 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: |
Heart of Holladay 5k (3.1 Miles) 00:17:38, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.10 | 0.00 | 14.10 |
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I had a great time at the Heart of Holladay 5k today. My goal was to run as fast as I could without suffering too much ahead of my Half Marathon next Saturday. As often happens, I ended up running solo the last mile and a half which made the last predominately uphill mile really tough.
Finished second to Dennis Simonaitis in the Masters division and had a great conversation with him after about training and racing.
Ran a nice 4 mile cool down with Bill Cobler, Emily Jamison, Susanna H, and a couple other folks. Did 5.5 easy when I got home around Sugarhouse. |
| 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 | 0.00 | 1.00 | 0.00 | 15.00 |
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Got up early this morning and was out the door at 5:45. Jeff Shadley and his family stayed with us last night after the UVM na we had plans for a big breakfast this morning at Ruth's Diner.
So I ran 15 miles, generally easy, but with the last mile in 5:50. When I got home everyone was up and Jeff gave me a slight hard time about not waking him up to run with me. Said he would have been good for five! I told him I was trying to encourage responsible behavior the day after a 2:42 marathon. There are some hard core runners on this blog.
Anyway, we had a great time with the Shadleys. Jeff and I took the kids to our local pool yesterday afternoon, grilled burgers and hot dogs last night, and a big huge breakfast this morning. After breakfast at Ruth's I was going to show Jeff the fir5st few miles of the Deseret News Marathon course and was surprised to see the road is still closed going up to Big Mountain. |
| 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 | | 4.75 | 0.00 | 3.25 | 1.25 | 9.25 |
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am: Went to the gym this morning for an easy jog on the treadmill plus some weights and core stuff. Nice workout.
Ran into Fritz at the gym and tried to convince him not to be too despondent over his 1:09 half on Saturday three weeks after his win at Ogden. It will be fun to see if he can get in several consistent training months and go sub 2:20 at Chicago. I think he can.
pm: Last real workout before the race Saturday...
1 mile warm-up
3.25 miles starting at 5:45 pace and working down to 5:39 pace for the last quarter.
.75 mile jog
1 mile in 5:24
1/4 mile jog
1/4 mile at 5:00 pace
Cool down. |
| 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 |
| Just did an easy three mile walk whis morning. We had some thunderstorms blow through overnight and it's absolutely beautiful out now so I really wanted to run. I normally take the day off two days before a big race but I think I'll rest today because I'll be in Mineapolis on Thursday and I know I'll want to do a nice run around Lake of the Isles and Lake Calhoun - my old stomping grounds. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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6.25 miles around Sugarhouse Park on another perfect day for running. Six fast striders after.
Now off the the airport for 13 days in Minnesota. |
| 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 |
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Six miles around Lake of the Isles and Lake Calhoun in Minneapolis. This has to be one of the best urban trails in America. The only one better I think is City Creek Canyon out of downtown Salt Lake.
Rode the roller coaster and experienced the Paul Bunyan log flume in the M of A. Took the kids by the house where Ann and I lived when we got married. Lots of fun today. |
| 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 | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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Easy run in North Branch - farm country about 60 miles North of the Twin Cities at Ann's uncle's house.
Checked in with the "elite athletes" at the Canal Park Lodge in downtown Duluth. Lots of free food and drinks for me and the kids. Now off to hang out with Steve Anderson and his girls. |
| 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: |
Gary Bjorklund Half Marathon (13.1 Miles) 01:15:56, Place overall: 62, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
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Had quite a day at the Gary Bjorklund Half Marathon after a night with zero sleep. This is something that I really need fo figure out and it just keeps getting worse before every race. I can't seem to switch my brain off at night. Just once I'd like to run a race after a decent night's sleep.
Ann dropped me off at the bus pick up at the U. of Minnesota Duluth. The course is point to point along the Lake Superior shoreline.I was supposed to hitch a ride with our friend's next door neighbor who was running the half as well, but he called at like 4:30 AM to say that it was raining too hard and he wasn't going to run.
Rained hard right up until the 6:30 start time. I got to huddle under a tent with the other ELITE ATHLETES and laugh at the masses of ordinary runners as they got soaked and froze their a**** off. Also got to make extensive use of the ELITE ATHLETE POP's which were nice and dry. Dropped my bag off at the ELITE ATHLETE bag drop right on the starting line about 30 seconds before the race.
Seriously, I felt a little self conscious hanging with all these Kenyans who were going to run 62 minutes for the half marathon. Clearly there is a wide disparity in what qualifies as "elite". But I really appreciated the fine treatment and I highly reccomend Grandma's/Gary Bjorklund to all of you considering an out of town race. And it's on a Saturday which I know is important to a lot of Utah people.
Gun went off. I was wanting for once in my life to avoid going out too fast and this was the perfect race to succeed at that as I didn't know anyone and so felt free to run my own race. Good racing weather - cool, light rain, nice tailwind.
Here are my splits: 5:48, 5:42, 5:42, 5:51, 5:48, 5:38, 5:55, 5:52, 5:48, 5:43, 5:42, 5:45, 5:46, and 5:24 pace for the point one.
I ran too conservatively, and looking back, I realize that if I had run more aggresively that I could have run a really nice time. But I wasn't sure how the zero sleep would affect me in the later miles and I wanted to finish strong. I just got into a nice comfortable groove. Nobody passed me after the first mile and I must have passed twenty people over the last couple miles into downtown Duluth.
Off to the awards ceremony now. |
| 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 |
| Five very easy miles with Steve around Lake Bimidji here in the Great North Woods. |
| 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 |
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Steve and I rented bikes at Bemidji State University and did a 22 mile ride around the lake and town.The bike ride was the only way I could get Steve to take a day off of running.
Having lots of fun. My kids and Steve's girls are in this Kid's Club deal they have at the lodge where they get to swim, do crafts ets. Giving us the day without kids.Not that I don't love my kids and all but you know what I mean. |
| 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 easy in the AM around Lake Bemidji State Park with Steve. Took the kids to the pool one more time and checked out at 11. Will be visiting the grandparents the rest of the week. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Ten miles in the rain on the muddy dirt roads around my in-laws house in BF Minnesota.
PM run: 4.5 more wet, soggy miles.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Great run today. Fourteen miles in 1:38 around lakes on dirt roads here in Minnesota.
I really hate mosquitoes and the lack of them is one of the best things about Utah.
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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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Six easy miles with 6 hard 20-30 second efforts at about 90%. Ann borrowed a bike from her dad and rode along with me.
Planning to do 20 miles or more tomorrow. Off to the Pine River Summerfest now. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Nice run this morning except for I didn't eat before or have any water along the way so I was running out of gas at the end.
I had planned on 20 this morning but I found out about a local 5k tomorrow morning that I might as well run.I won the same race six years ago with an 18:30 and got one of my best trophies ever. |
| 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: |
Pine River Summerfest 5k (3.1 Miles) 00:17:05, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
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More to come later...just have a second now. But a dude pushing a kid in a baby jogger beat me.
OK, so I'm here in Ann's hometown of Pine River Minnesota and the annual Summerfest is going on culminating in today's 5k race. I was hoping to win and looking around at the starting line I noticed only one guy that looked like he might give me a hard time. But when we lined up he had his 18 month old son in a baby jogger so I was even more confident.
So the gun goes off and we're running into a pretty good headwind. I tucked in behind a couple guys from the local cross country team that, like all high school guys, were probably going out too fast. After about a half mile it was just me and Baby Jogger Dude with him maintaining about a ten second lead on me. Every time I'd start to close the gap he'd look back and pick it up a bit. I figured at this point that the guy was quite a bit better than me and was running just fast enough to win. We came to about a mile long section of rocky dirt road and I was hopeful that it might really slow down the baby jogger. No luck, but the guy was pulling me to a pretty decent 5k time.
Mile splits were off the whole way (.93 on my garmin for the first mile). By mile 2 I was sure the course was going to be about 2.96 miles. However, when I got to the 3 mile marker I could see the finish line up ahead and it was the longest point one in history. Turned out to be .21! So the course turned out to be almost exactly 3.1. All's well that ends well.
I'm pretty happy with the 17:05 especially after a 17 miler yesterday and a totally irresponsible, but really fun, 17th Anniversary dinner out with Ann last night. Talked to the guy who won for a while after and it turns out he ran a 15:50 5k yesterday sans baby jogger so I guess I never had a chance.
We are heading down to Minneapolis tomorrow before our flight home on Tuesday. We plan to stop at the boyhood home/museum of famed aviator Charles Lindbergh in the town of Little Falls on the way. |
| 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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Six miles in a monumental downpour dodging lightening bolts.
Heading down to the Twin Cities now. Staying at the Raddison by the airport and Mall of America tonight wherethe have the "world's largest indoor waterpark".
pm: One mile easy on hotel treadmill |
| 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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am: Four easy miles and some lifting in the hotel gym before heading home to Utah.
pm: A little weary after a day of dealing with airports with kids. Went to the gym when I got home and did an 8.25 mile treadmill run in one hour. Hot and windy here in Salt Lake.
It's really good to be home. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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First run of the Summer up at Alta/Snowbird. Every single one of my normal trails are still snow clogged so I had to confine myself to the roads.
8 very hilly miles at altitude. Many of my cross country kids really struggled which I guess proves that I shouldn't even bother typing out workout schedules for most of them when I am gone for a couple weeks.
PM: Nine miles in 63 minutes on the treadmill at Steiner. |
| 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 |
| Six easy miles in Sugarhouse Park during cross country practice. Probably my only run today. |
| 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 | 0.25 | 17.25 |
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AM: 8.5 miles in 60 minutes. 6 x 100 meter striders I signed up for the Hobbler Half Marathon next Saturday even though I don't really want to run it. Want to know why I decided to run it? Because I envisioned myself reading the race reports of all the smokin' fast times on that downhill course and being really cranky at myself for not doing it. So Spongebob, Patrick, Squidward, and Mr. Krabs are locked inside the Krusty Krab... Mr. Krabs: I've been working in this place for 20 years, and I know there's only one way outta here. Patrick: A high school diploma? I love Summer! Ann's sleeping right now after working a 13 hour shift last night. I'm getting ready to take the kids to the park.
Why, when I went to edit this post, did the thing insist on consolidating my previous entry into one paragraph?
PM: 8.5 miles on the treadmill at Steiner watching Sports Center. |
| 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 |
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I left the house at 6:15 this morning because I planned to run a lot of the D News marathon course in Emigration Canyon and I knew the canyon would be clogged with bikers if I started too late. Also planned to finish my run at Ruth's Diner and meet Ann and the kids for breakfast and if you get there too late you have to wait forever for an outside table.
Ran 20 miles. From my house to the top of Little Mountain (14 miles uphill), then back down the Canyon to Ruth's. Took a shower in the bathroom sink at Ruth's, changed clothes, and had a big plate of banana walnut french toast. |
| 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 |
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Three hours of lawn mowing and yard work.
Four mile walk. |
| 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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AM: Two miles on the treadmill followed by weights. Probably the hardest I've lifted in two or three months.
Enjoyed breakfast at our local LDS Ward after and now we are off to the neighborhood 4th of July parade. Living in Utah is a little bit like living in Mayberry. But I love it.
PM: Eight mile loop up to Foothill Blvd. in 58 minutes.
I'm feeling like a slacker today being the only person on this blog who didn't race today. But I raced the last three weeks and I'm racing next week and just felt like I needed a week off. |
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Hard trail run in the gully which was made even harder by the fact that I lifted too much yesterday and was really paying the price today. Ran at noon in the heat to try to get more acclimated. |
| 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 |
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Nine very hilly miles at Alta/Snowbird. I classified these as easy miles based on the 8 minute pace I averaged, but the hills and altitude made it seem much harder.
Soaked my legs in Little Cottonwood Creek after. Brrrrrr..... |
| 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 |
| Complete day off. |
| 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 | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
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Five miles in 37 minures. Included 4 X 1/4 mile in 1:15 just to shake things up a bit.
Driving Abby home from swim practice tonight I saw a bumper sticker on the back of an extreme sport, rock climbing, snowboarding dude's car...
"Be Ye Not Half-Assed"
I got to get me one of those. Good advice in all realms of life.
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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: |
Hobbler Half Marathon (13.1 Miles) 01:16:06, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.10 | 0.00 | 16.10 |
| Grrrrr..... This course, for me at least, was not as fast as I expected. Yes, there was quite a net downhill but there were plenty of uphills at altitude mixed in. Definitely a course you have to muscle through more than a rhythm course.So here's the story... Mile 1 - 5:17 Mile 2 - 5:38 Mile 3 - 5:39 Mile 4 - 5:46 Mile 5 - 5:36 Mile 6 - 5:47 Mile 7 - 5:45 Mile 8 - 5:47 Mile 9 - 5:46 Mile 10 - 5:39 Mile 11 - 5:58 (trouble on the horizon) Mile 12 - 5:53 ( A for effort, keeping it together sort of) Mile 13 (prepare to laugh) - 6:40 (total crash and burn) What to say about this last mile? It was hot. I was tired. No one ahead of me I could hope to catch. No one behind me who was going to catch me. So I gave in to the pain and let a wave of wimpiness roll over me. |
| 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 |
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Cross training day - or, in coach speak, "ancillary training".
Walked to the gym.
One mile warm-up on the eliptical
Iron pumping
One mile cool down
Walked home
Tomorrow morning I head to New York for a week long course through the USTFCCCA (extra credit for anyone who guesses what that means) to get my 'endurance specialist" certification. Classes run from 8 am to 9 pm daily at St. John's University. Could be a challenge to get many miles in.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Eight easy miles in Sugarhouse very early. Kind of sore and achy.
Off to New York untill next Sunday night. Sporadic blogging probably. |
| 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 |
| Seven miles around the residential neighborhoods of Queens surrounding St. Johns with Roger Busch - head Cross Country coach at Wabash College in Indiana.I showed him this blog and he got pretty fired up to se that Paul Peterson is on it. |
| 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 | 1.00 | 6.50 |
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Four mile warm-up around St. Johns.
8 x 200 on the track starting at 35 down to 31
Cool Down |
| 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 |
| Went to Central Park today and ran seven miles. Lost my credit card and driver's liscense. Not sure how I'm going to be able to fly home Sunday |
| 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 |
| Nine miles across the Brooklyn Bridge and around Manhattan. |
| 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 |
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I was up early this morning for a sight seeing run around the city. From my hotel (3bbrooklyn.com) I ran down to the East River and then along the waterfront to the Brooklyn Bridge. Crossed the bridge into Manhattan and then basically wandered around. Went to Ground Zero, which I haven't seen since 9/11. I think 6:30 on a Sunday morning may be the best time. Probably the best time for this run as there was no traffic and I was able to run easily through the streets. Can't wait to get home to Utah and see Ann and the kids. They adopted a dog while I've been here in New York, so we have an addition to the family that I haven't met yet. He's a year old lab named "Summit". Not a fan of the name at all and will do my best to get it changed. I'll be heading the the airport several hours before my flight to try to deal with my lack of ID with the TSA. Should be fun.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles in the gully with my girls cross country team. Two of my girls, who are new to the team, were able to run with me the whole way. I have a 9th grader who could possibly win the 5A state championship and a Senior who left the soccer team to run for the first time who won't be far behind. Should be a fun year. Went to the gym after and lifted. |
| 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 | 0.00 | 0.00 | 3.00 | 7.00 |
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3 X 1 mile in 5:21, 5:18, 5:15. Five minute jog interval.
Four miles of warming up and cooling down. |
| 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 | 0.00 | 0.00 | 0.00 | 11.00 |
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Eleven miles of fairly hard trails up at Alta. Still quite a bit of snow.
Interesting bit of info I picked up at my class last week. We humans are among the most inefficient animals when it comes to utilyzing oxygen. For example, a fly has a VO2 Max of close to a million! |
| 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 |
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Aside from cross country practice, I spent the day glued to my computer working on this beast of a project for my class last week. No running. Probably as good a day as any for a rest day before the marathon on Monday. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 mile trail run in the Gully with Tyler Ross, one of my top cross country guys. Went to the gym and lifted - about 50% of my normal volume. |
| 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 | 0.00 | 0.00 | 0.00 | 4.00 |
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Ann drove Bret and I up to the D News starting line and we ran the first four miles. Generally easy and taking some walking breaks.
Then breakfast at Ruth's on the way down. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy jog this morning with some fast striders. Saw that the humidity is up at 50%. Not so good for the race tomorrow. |
| 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: |
Deseret News Marathon (26.2 Miles) 02:50:14, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
|
Very interesting day today at the Deseret News Marathon. The plan was to pace my friend Bret to a sub 3 hour time. Started out pretty well with Bret and I clicking off close to 6 minute miles on the very steep downhills early in the race. When we got to mile five, Bret began to fall back. Ann and the kids were meeting us at the six mile point just before the 1.5 mile climb up Little Mountain. When I saw Ann and Abby on the side of the road (Andy was sleeping in the car), I stopped, collected our Gatorade and Gu and waited for Bret. Ran with Bret a ways up Little Mountain but then he began to fall back again even though I was running about 8 minute pace.
So I had to make a decision. I have to admit that Bret really did not look good at this point - a bad sign this early into a marathon. Turns out I sorely misjudged his condition as he really was able to put it back together coming down the canyon. But I thought he was toast at this point. So I had to decide what to do. My first thought was to keep holding up my end of the deal and run about 2:59 pace and hope he could catch up. I got together with Jeff L from the blog, who was also hoping for a sub 3 for the first time and I thought that maybe I could help him out. See, I really couldn't decide whether or not I should shift into race mode in a marathon that I hadn't intended to race. So Jeff and I began cranking out a bunch of 6:10 to 6:20 miles going down the canyon. I think it was around mile 14 that Jeff wished me luck and told me to take off. I was a little bummed because it was nice having someone to run with and, judging by his breathing, Jeff was doing really well.
As I came out of the canyon by the zoo, Ann and the kids met me again. Ann told me that I was in about 15th place and there were "a bunch of old guys" in front of me. I was really feeling good even though the sun was up and it was now in the 70s in the valley. Going up foothill I was able to catch Bill Cobler and he gave me the scoop on the other Masters runners ahead. I was at about 21 miles and couldn't really see anyone up ahead so I wasn't to optimistic. But I decided to just keep plugging along and see what happens. So, when I crossed the line in 2:50 ( I would have cracked 2:50 if I hadn't had to argue with a cop about the proper direction for me to go around mile 25 - two cops pointing different directions - cost me about 30 seconds) and they anounced that I was 6th and the first Master, I was pretty thrilled.
Splits: 6:02, 6:03, 6:07, 6:16, 6:56, 7:27, 7:56, 7:14, 6:11, 6:09, 6:20, 6:20, 6:14, 6:20, 5:56, 6:18, 6:13, 6:24, 6:12, 6:14, 6:43, 5:58, 6:34,6:25, 6:36, 6:35 for the last 1.2
After the finish, I walked back out on the course to look for Bret, Saw Jeff L cruising in in about 3:03(?). Bret ran high 3:08 after missing the turn where I argued with the cop. Cost him about a half mile. So, he probably would have ran 3:05. Not bad at all for a Floridian running through the Wasatch. He also has a hellacious blister on his foot now. I honestly expected he was going to run 3:20 to 3:30. He ran a really gutsy race and I know he will break 3 at New York in November.
Also, one of my former runners at Alta High School, Jon Kotter, was able to edge out Fritz for the win in around 2:24. That was pretty cool too. I knew that the two of them would have a great battle. |
| 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 |
| Wow! Just woke up and I'm more sore than I ever have been after a marathon. Not sure how long it will take this to go away. No running 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another day without running. A day without sunshine :( |
| 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 |
| Another day off |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Walked 2.5 miles around the neighborhood this morning. I may squeeze in a few treadmill miles or some cross training this evening.
Planned to run six miles in the evening - but settled for two. Proof that feeling good walking around is not the same thing as being ready to run.
200 push-ups and 200 sit-ups. |
| 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 |
|
Three laps around Liberty Park.
I slept wrong last night and I have this horrible pain in my neck and shoulders that is keeping me from turning my head from right to left. Major discomfort!
PM: Four miles of ancillary training at the gym. Sat in the whirlpool for a while hoping it would help my neck. Nope. |
| 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Easy five miles in Sugargouse Park. Will do a second workout later.
PM: 5.25 miles on the treadmill. I think I might have detected some ever so slight signs of life in my legs. I actually got up to 8.4 mph for a while.
We were going to go to the Bee's game tonight but it's thunderstorming now. Maybe tomorrow? We should do a FRB night at the Bees. |
| 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Met my team at 8 am in The Gully. Sort of invented a new route while running with Celeste and Carolyn. We dubbed it "The Gully Longer Run".
PM: 5 miles on the treadmill at Steiner. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I didn't run with my team at practice this morning as someone had to hold the stopwatch. But Ann and I are staying up at the Alta Lodge this evening (my mom is visiting), so I should get in a couple decent runs this afternoon and tomorrow morning. pm: Went for a long hike with Ann. Ran some. I'm calling it two miles |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
As usual with my runs up at Alta, I call this an easy run, but it really isn't. Twelve miles on the trails up to and around Albion Basin.
PM: Six miles on the treadmill pretty easy. |
| 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 in Sugarhouse Park before practice. Had the annual team breakfast at my house after. Might not do any more running today. We'll see. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
Well, I wanted to do a hard LT run this morning, but I just didn't have the energy or enthusiasm. Settled for an easy 7.5 with no purpose other than putting in the miles.
PM: 7 more miles on the treadmill at Steiner. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy 8.5 around Sugarhouse. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
Some of the hardest "easy" miles I ever ran today.
The family was in the mood for a quick late Summer getaway so we deove up to Logan on Saturday and stayed in the spiffy Baugh Motel. This is an old school 1950s style motor court with all the rooms on ground level, a really nice pool with a 10 foot deep end (certainly used to have a diving board before lawsuits brought an end to that era). Of course, Abby and Andy spent almost the entire time in the pool along with Steve Anderson's kids who came over to visit.
Steve and I ran 18 miles this morning along the BST up to Logan Canyon and then up the Logan River Trail and back. New run for me so I really enjoyed it. Got back to the motel 10 minutes before the breakfast closed, downed a pile of french toast, eggs, and sausage. Then spent about two hours in the pool after convincing Steve to skip church and bring his girls over for some more swimming. Glad I could be such a positive influence.
Drove home via the Golden Spike National Monument so we could do some train/history stuff. |
| 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 | 0.00 | 0.00 | 0.00 | 11.00 |
| Nice eleven mile run mostly on the trails in the Dimple Dell Gully. I guess I'm a trail runner this week. It got hot pretty quick this morning. |
| 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Some fairly easy miles on the treadmill. 1:11. |
| 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 |
| Awesome twelve mile trail run at Alta. Took the Albion Base route back down which is much steeper than the Summer Road route.Then did 2 x 1/4 mile back up at a very hard effort which amounted to about 10 minute pace. Good Grand Canyon prep for the quads. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles on the treadmill in 60 minutes. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
12.5 miles around Sugarhouse Park in 1:29.
This will be a fairly high mileage week for me and I'm feeling ok generally. I don't have any aches or pains, but I'm definitely lacking that feeling of speed in my legs right now. Possibly the lingering effects of Des News and two marathons and three half marathons since late April..
I've got three remaining events this year. The Pocatello Half over Labor Day weekend, the USATF Masters marathon championships at Twin Cities on Oct 2nd (one day after I turn 47), and my second annual Grand Canyon R2R2R three weeks after Twin Cities.I need to balance the right amount of mileage and the right mix of workouts with plenty of recovery time.
Goals: Pocatello - 1: 16, Twin Cities - 2:38, R2R2R - Finish
I might retire after that. |
| 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 |
|
Nine miles in 64 minutes in City Creek Canyon. I was forced by a busy morning schedule to run at 3 PM so it was 95 degrees. Not really a fun run.
I'm hoping to come up with an idea for a fun, cool, long run tomorrow morning. |
| 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 | | 2.25 | 0.00 | 6.25 | 0.00 | 8.50 |
|
I finally did something that could be called a workout. But I didn't like it.
Walked up to the gym.
Ran a 1.25 mile warm-up on the treadmill.
Ran 6.25 miles in 36:30
Mile cool down
Walked home
It was really humid. My clothes were soaked after the run. Reminded me of the old days back in Florida. |
| 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
|
10.25 hilly trail miles in The Gully. Heavy rains in Sandy last night meant that the sandy portions of the trail were more packed down than usual and, hence, faster. Ran winth my top Sophomore, Kraemer Morton. Always a good sign when a wee lad can hang with me on a 10 miler.
First time I've used "hence" in a blog post.
PM: 8.25 miles on the treadmill.
Went to the eye doctor today and, as I suspected, I'm blind. So, starting next week I'll be sportin some fine new horn rims. Remember the kid in The Sandlot who faked drowning so he could get mouth to mouth from Wendy Peffercorn? That's what they look like. |
| 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 |
| I'm taking a rest day today. First day back at school and everything is going well. We have a new principal who is making a good first impression despite his extreme youth. |
| 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 | 0.00 | 0.00 | 13.00 |
| Thirteen incredibly awesome miles on the trails at Alta. Always my favorite run and, as we approach late August, I get sad thinking about how I will have to soon give up those trails to 500 inches of snow. |
| 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 |
| 11.5 miles at 7 minute pace except for the last mile which was 5:40. |
| 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 | | 2.25 | 5.00 | 3.00 | 1.00 | 11.25 |
|
Treadmill fartlek.
1.25 mile warm-up in 10 minutes
60 minute fartlek - 24 minutes between 5:27 and 6:00 pace. Changing pace every 2-4 minutes. |
| 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 |
|
10.5 miles in the Gully and along Dimple Dell Road with Tyler Ross. So, about half road, half trail.
It's going to be really hot today. 87 at 10:30 this morning. |
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
21 miles in 2.5 hours on the treadmill. Yes, I said treadmill. Because I'm muy loco.
First day of school tomorrow the beginning of year 16 in the classroom. Sometimes I wish I had started teaching in my early 20s like most of my colleagues. Then I'd have about 25 years in now and would be pondering retirement. Of course I would never retire at 52, but it would be nice to have the option of collecting a nice pension and continuing to work.
I'm always excited about the first day and have always said that if I wasn't then I would have to look for another line of work.
My girls cross country team should be excellent - possibly one of the top 25 in the U.S. Of course Marc Bloom doesn't know than because he's not nearly as plugged in as he thinks he is. Oh well, we'll sneak up on everybody like my 2008 boys did. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy miles (7:15 pace) with the cross country team. Hot at 3:30! |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work - coaching - back to school night - tired = no running |
| 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 |
| Fourteen hard, hilly miles at Alta Ski Area with the Alta cross country team. |
| 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 |
| Arrived at work at 6:30 AM. Got home at 9:00 PM. Was listening to local talk radio the other day and this guy said that teachers were really well paid since they only work seven hours a day. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| A hard 11.25 miles - 97 degrees at 4:30 this afternoon. |
| 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Seven brain frying miles |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Interesting morning.
I really wanted to get in a nice long run early before it got too hot. But Abby woke up early with me and, since I feel like I haven't seen my kids at all this week, we loaded the dog in the car and went to the park. So I didn't get going on the run until after 8. By then it was getting warm and my motivation was lagging.
So I headed out unsure of exactly what I was going to do or how far I was going to run. Usually not a recipe for a quality run. So I was plodding along 21st East towards Foothill when I ran into James Moore (fiddy) running much faster than me in the opposite direction. I believe he was sent by God to provide me some motivation :) I made a U-Turn, convinced him to make a short detour past my house so I could grab some Gatoraid and a GU and joined him for the rest of the run.
So, managed a nice, hard, hilly 20 miler with a lot of good conversation.Quite a few miles in the low to mid sixes in the middle and a long, hard slog up to Wasatch Blvd. around 11 miles. Ended up doing 20 in 2:22 (7:07 pace). 80 degrees at the end.
All in all, a really good run as I push towards Twin Cities in a few weeks. Thanks James! Hope I didn't slow you down too much. |
| 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 | 0.00 | 0.00 | 0.00 | 2.50 |
| 6 AM: Easy run with the cross country team. Legs feel pretty good after yesterday. Maybe a few more miles this evening. |
| 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 | 2.50 | 8.00 |
|
So I did this run today where I ran a little bit fast and a little bit slow. I call it my "little bit fast, little bit slow" run.
Ran slow for a while then ran a half mile at about 5:10 pace. Then I ran slow some more then I ran a quarter mile at 5:00 pace. I repeated this about six times.
When I was running the fast parts I was thinking I should call myself "Speedy McSpeedypants".
|
| 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 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Easy eight miles this morning around Sugarhouse Park.
I'll probably get in a couple more warming up and cooling down with the team this afternoon at our Pre-Region meet.
Three more in the PM running back and forth over a cross country course.
The Alta boys and girls triumphed mightily at our meet today over the six teams in out Region. Been a while since my boys won a big meet. The times weren't that great as it was in the mid 90s and very windy, but I was pleased with how they competed. |
| 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 |
| Took the day off. |
| 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 | 0.00 | 1.00 | 0.00 | 5.00 |
| Nice easy run plus some fast striders and a couple 400's at half marathon race pace just to get the body parts feeling the pace. Beautiful, cool morning at XC practice. Gave my runners the afternoon off and I will book it on up to Pocatello as soon as school ends today to hook up with the Shadley's for the race tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Pocatello Half Marathon (13.1 Miles) 01:17:51, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 12.10 | 0.00 | 15.10 |
|
Finished second in the Pocatello Half today to a kid that was born the year I ran my first marathon. Bet I could have beat him back then!
Ran just behind, with, or just ahead of Jeff Shadley the entire way. I actually thought I had a pretty good lead on him at the end so I was surprised to turn around and see him crossing just a little over 10 seconds after me. He's one tough racer just a week after a 2:48 marathon.
My goal was to run a decent time without running so hard that it compromised my training for Twin Cities and I feel I accomplished that. This is a tough course, rolling hills the entire way and a prety good headwind much of the way. Jeff and I took turns drafting for a while.
As always, one of the best organized, pleasant, awesome for families, races I run each year. Had a great time with the Shadley family at the hotel last night and at the finish today. We all went swimming at the super cool Pocatello pool after.
Did I mention they had beer at the finish? They wouldn't let me have one because I didn't have an ID!!!! Not even after I showed them my Masters trophy. But the punk who was born the year I ran my first marathon was walking around with one. |
| 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 |
| No running today. Horrible food poisoning and I just got out of bed for the day at 4:45 pm. Way to spend the Labor Day Weekend. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two easy miles at practice setting up a course and timing intervals at Cottonwood Complex. I still feel really weak and sluggish. |
| 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 |
| Just an easy five miles. My body and brain are telling me to back off a bit - so I'm going to. Not for too long though. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
am cross country practice: 7.25 miles plus four speedy striders barefoot on the football field. Beautiful morning.
pm: 5.25 easy treadmill miles |
| 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 | 0.00 | 0.00 | 7.50 |
| Best Buy loop plus a little extra. Starting to be a little concerned about the general sluggishness and lethargy I'm feeling. Most everything else is going well. Had a really good day today at my job (public schoolteaching, or "glorified babysitting" as Sasha Pachev calls it). Taking a little detour for a couple days from the normal curriculum to teach the kids about 9/11. They were six when it happened and have almost no memories. Wierd. The kids responded to the lesson really well and were quite moved by the events of that day. Made me feel good.
|
| 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 |
|
Two miles of elipticaling plus some weight ttraining type stuff. Since I haven't lifted in about two months, I only did about half my normal routing, Still, I'm sure I'll be sore tomorrow. I plan to run the Alta Peruvian Downhill Dash and Bar-B-Q bash tomorrow evening - but only for the food and grain based beverage afterwards. I'll be cruising down the mountain at a leisurely pace and running back up. Hoping to meet up with Jake Sunday AM for a nice long trail run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Alta Peruvian Quad Masher (5 Miles) 00:24:49, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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So I really planned to jog this race today and to ensure that I did everything wrong in the previous 24 hours...
1. Lifted weights the day before for the first time in months so I would be really sore on race day.
2. Went to a cross country meet all day on Saturday and ran miles up and down the hills at Soldier Hollow screaming at my runners.
3. Ate a huge lunch at Tarahumara in Midway of Carne Asada and cherry pie. Probably about 3000 calories
4. Did no warm-up at all.
5. Wore my bathing suit to race in.
So all I did was finish fifth overall in a PR time for me on this course.
Mile splits: 5:18, 5:02, 4:59, 4:50, 4:42
Steve Anderson finished second overall in something like 22:30. Unbelievable! Had a great time as usual staying overnite at the Fabulous Alta Peruvian Lodge with a lot of other runners and their families. Watching football, swimming, and draining the keg.
oops... just checked my race report from last year - not a PR, 5 seconds slower this year. |
| 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 |
| Today I went for a walk in between watching football - 3 miles. I'm sore. |
| 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 |
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Seven miles pretty durn hard of eliptical work. Quads are still really sore and I figured it would be better to go hard on a machine rather than run a few slow, plodding miles. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Just registered for Boston 2012. If I run well there, I am going to retire from serious road racing and become a trail runner.
I think.
Still major quad soreness from my silly race Saturday night so my easy 6.25 miles tonight was pretty tough. One more good night's sleep should help though. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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8.25 on the trails in the Dimple Dell gully. Still not completely thrilled with my slow recovery from saturday. I need to go back and look at my blog from last year and see how I bounced back then.
Just checked... I'm actually doing a little better than last year. Last year I took three days off completely after Alta Peruvian and then did an easy four miles on Wednesday. |
| 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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Made it up for a morning run - easy four around Sugarhouse.
PM: Went to the gym and ran a mile on the treadmill plus some pretty hard weight training and plyos. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| First run in a while where I actually sort of felt good - like there is some life in my legs. 8.25 miles mostly on the trails in the gully. No doubt I'll get in a decent fartlek at our meet this afternoon. |
| 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 | | 2.00 | 6.00 | 1.00 | 0.00 | 9.00 |
| Treadmill run at the gym. |
| 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 |
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Twenty miles in 2:30 around Sugarhouse/Hogle Zoo/Foothill. Did the last five miles on the Highland High track so as to be a little easier on my legs. I was definitely feeling the lack of miles the last few weeks. Not sure what to think about a marathon two weeks from today.
But I have a plane ticket so I'm going.
Off to church now and maybe the state fair after that. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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The two miles today was warming up and cooling down on the treadmill. Really hard strength training/plyo workout in-between.
I also did a two mile walk in the evening with my 112 year old great aunt. |
| 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 |
| Really nice 10.5 mile run, mostly on trails, in the gully. Beautiful day here in the Salt Lake Valley. Made me glad to be alive and healthy. My son Andy is 6 years old today. I'll be leaving work early today to do party related chores. |
| 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 | 3.00 | 1.00 | 0.00 | 10.00 |
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The infamous and dreaded treadmill fartlek
two minutes at 7 mph, two at 8 mph, two at 9 mph, four at 10 mph. Continue this for 60 minutes increasing the speed .1 every ten minutes. So the last ten minutes were 7.5, 8.5, 9.5, 10.5 mph. Completed this workout with little distress. Good sign.
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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Great mental health run.
11.25 miles. Drove up to Alta and parked at the Goldminer's Daughter Lodge. Ran up to Albion Basin and 7 circuits around the campground and then back down. Really beautiful evening. |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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AM: Went for a leisurely two mile walk from my classroom around beautiful Sandy.
PM: One mile warm-up on the treadmill and a whole bunch of weights/plyos/strength training. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Eight and a half mile run around Sugarhouse at about 7:20 pace. Gradually feeling some energy return. |
| 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Final longish run before the Twin Cities Marathon next Sunday. Kept it right at seven minute pace the whole way and felt really good.
The Alta Hawks cross country team ran really well yesterday. My girls taking first and my boys taking second overall at the Herriman Invitational..
Pretty good day lined up. I'm getting ready to head to church now with Abby, Andy, and my mom. Ann has opted for yoga instead. After that, we are going to the RBB&B Circus at the Energy Solutions Arena. |
| 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 |
| Rest Day |
| 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 |
| Barely managed to squeeze in 8 miles today. Ever have one of those days where you felt totally out of control? Today was one of those days - where I was just reacting to a bunch of unexpected situations thrown my way. Frustrating! |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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am: Two mile walk this morning. Decided last night that I will not run the Twin Cities Marathon this weekend. pm: One mile at practice |
| 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 | 0.00 | 0.00 | 0.00 | 14.00 |
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am: Really nice 6.5 mile run with my varsity XC boys. Just what the doctor ordered. One of my runners father is running for state AG and is involved in Utah's suit of the Obama Administration over the health care bill. We had a long conversation over strict vs. loose construction of the Constitution. These sorts of conversations make the miles fly by! pm: 7.5 miles in the gully over my extended lunch. |
| 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 | 0.00 | 0.00 | 0.00 | 14.00 |
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Six easy miles at 6 am with my cross country team.
pm: Eight more easy miles around Sugarhouse.
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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 |
| Seven easy miles. |
| 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 |
| 6.5 miles around Sugarhouse Park. |
| 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 |
| 5:30 am to 9 pm at work. No running. |
| 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 |
| Almost no running this week. Long 14 hour days with parent-teacher conferences and region cross country tomorrow. It's 6:27 am now and my team is out running and I would normally be with them but instead I'm writing college letters of recommendation that I'm way behind on. |
| 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 |
| Another zero. Gut growing rapidly. Zest for life diminishing.... |
| 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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Zero miles so far.
Region cross country meet today at Cottonwood Complex - 1300 East, about 4500 South. Girls run at 3:30, Boys at 4:00.
Snowing pretty heavily now here at Alta High School.
pm: Easy five mile mental health run after the region meet |
| 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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Seven miles in the am.
Both my boys and girls teams won the 5A Region III championships yesterday at Cottonwood Complex. Alta also had the individual winner in each race. My girls barely edged Jordan High School 31-32 . My boys won much more easily 30 - 68 over second place Copper Hills High School. My fabulous freshman, Whitney Paskins, cruised to an easy win while one of my sophomore boys, Kramer Morton, won the boys race in 16:08.My top 5 scoring girls averaged 19:45 and my top 5 boys averaged 16:56. Not bad.
Wierd how much more satisfaction I take in that than in my own running! |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 around Sugarhouse Park. About 7:30 pace. |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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am: Walked to the gym. Lifted. Walked home.
pm: 19 miles up Emmigration Canyon and over Little Mountain at 7:30 pace. |
| 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 |
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Well, I guess I'll have to add an item to my "bizarre reasons to miss a run" list. On Monday morning at about 4 AM, I got bit by a spider while lying in bed. It hurt enough so that it woke me up. The bite was under my left armpit. So I couldn't go back to sleep and I got up and went to work. But throughout the morning I became more and more lethargic and I began to feel intense pain in my hips and knees primarily - and it was way different than hard workout pain. So I ended up leaving work early and going to the doctor. They said I had suffered a "venomous bite" (duh!) and that it was likely a "paralyzing neurotoxin". You just love hearing that right? They said it was going to take time to "work its' way out of my body" and that there was nothing that they could really do other than give me a pain shot in the rear end which didn't really work. So I went home and spent the rest of the day writhing in pain. Seriously, the pain in my legs and hips was really bad. Today it is about 50% better and I am back at work with some pretty good narcotic pain relievers. Probably going to show films in class today. Nice huh? Just got my labs back.... apparently I'm not going to die.
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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 |
| Chalk up another zero for me. Legs too achy and sore from the spider assault. |
| 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 |
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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 |
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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 |
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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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Six easy miles. Plus 100 push-ups. 100 sit-ups, core stuff. I'm reading a great book right now called "Iron War" by Matt Fitzgerald. It's the story of the historic 1989 Ironman duel between Dave Scott and Mark Allen. That race was probably the best mano a mano race ever run with the possible exception of the Salazar-Beardsly duel at Boston. Fitzgerald is a really good writer which makes this much better than your run-of-the-mill sports book. Scott and Allen have both sued Fitzerald and Velo Press for publishing this book claiming defamation or libel or something like that. Honestly, I don't see it and I think the two are more than a little thin skinned. So far, the book has increased my admiration for both of them and the controversy just made me want to read the book more.
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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 | | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
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AM: Easy run at about 8 minute pace. PM: 14.5 miles on the trails at Alta. Slushed through a lot of snow up at the top and finished in a cold rain. A tough run but a good run.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles. Weights/core stuff |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles around Sugarhouse. State cross country meet is tomorrow. My favorite and least favorite day of the year. Kind of a love-hate thing. Both of my Alta Hawk teams are solid and competitive this year. We'll see how it all turns out. |
| 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 |
| Eight miles in 60 minutes on the treadmill at the gym. I took the whole day off for the state meet today and since the state course is walking distance from my house, I'm going to hang around here until the bus drops my team off at the park. My assistant coach will ride the bus with the team. Looks like our run of seven straight years with perfect weather for the state meet will continue. My boys ran well today at the stet meet - finishing seventh, but only three points from fifth. My #1 runner, Sophomore Kramer Morton, ran 15:56 to finish 9th and win all-state honors. Then I had Tyler Ross in the low 16's and my #5 runner came through in 17:05. Usually those times are good for third or fourth place, but Utah cross has become so dang fast... My girls finished sixth which was a bummer. Had about a 3 minute spread between #1 and #5 which ain't good. Freshman Whitney Paskins laid everything on the line to win, but ended up with 3rd. Can't fault her for that. Senior Carolyn Webber, who has been money in the bank all season, ran 19:14 to finish 11th. I have so much admiration for her as a runner and as a person. I'm drained. Oh, good to see Jake and Andrea from the blog out cheering for my team. I really appreciated that. Now to focus on my Grand Canyon Rim-to-Rim-to-Rim run with my buddy Steve Anderson on Saturday. Gonna head down in Steve's RV on Friday and do the run on Saturday. Last year's run with Jon and Cody was so great that I can't wait to share it with someone else. |
| 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 | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Nice, easy shake-out run. 3 miles, generally easy, but with 4 x 1/4 mile at 6 minute pace. |
| 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 |
| Rest day before R2R2R II. |
| 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: |
Grand Canyon R2R2R II (51 Miles) 13:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.00 | 0.00 | 0.00 | 0.00 | 51.00 |
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For the second year in a row, I ran the Grand Canyon from the North Rim to the South Rim and back in one day. Last year I did the run with Jon Allen and Cody Draper and it was definitely an extreme baptism into the world of ultra trail running. I'm not sure why, but as soon as I finished last year, I began thinking about doing it again. This year I did the run with my good friend from the blog, Steve Anderson. We planned to go down together last Friday in Steve's huge RV, do the run on Saturday, and come back on Sunday. At the last minute, my wife Ann decided to go and to bring our kids. So the three of us went down with my two kids along with Natalie and Shelby, Steve's kids. Our kids are about the same age and are good friends, so that worked out well. The run this year was 51 miles since we had to start and finish at the North Rim Campground instead of the North Kaibab trailhead. Didn't seem to matter at first, but the last mile and a half really sucked! We got started at 3:30 AM, Arizona time and made it to the South Rim in about 5 and a half hours. Encountered a lot more R2R2R runners than we did last year including a gay couple from Germany. You're probably asking "why is that relevant"? For no other reason other than it amused us at the time because of their cute little matching R2R2R running outfits. At that point in the run, anything that makes you smile is appreciated. We spent more time this year chatting with fellow runners than last year and I really enjoyed finding out about them. It's also fun comparing your relative levels of fatigue on the way back and Steve and I generally felt like we looked better than the other runners. Some we were genuinely worried about. Saw more wildlife this year. Fall colors were better this year as we did it a couple weeks later than last year. Weather was about the same. Busted my rear end twice descending the Bright Angel Trail this year. No falls last year. I was probably concentrating more last year - not wanting Jon and Cody to make fun of me or be unnecessarily worried about the 46 year-old trail running newby they brought along. So I was pretty banged up at the end of this year's run. The climb back up North Kaibab was just as brutal as last year but a little colder and more windy. Had to put on my jacket. Lot of walking here and lots of good conversation. I thought that trailhead was never going to appear. Steve and I did a little more whining than Jon, Cody, and I last year! Interesting observation - once reaching the trailhead, we were technically done with our run. However, we were still 1.5 miles from the campground. We actually ran most of the way back along the relatively flat, paved road at about a 9 minute pace. Weird because we felt mostly unable to run on the last 4 miles of the trail. Good to know I can continue running past 50 miles if the terrain is fairly sane. Got back to the campground just as the sun was setting. Probably ran about the same time as last year, but both our Garmin's petered out on us so I'm not really sure. Ann and the kids had a great fire going at the RV and she made us a pile of French Toast and sausage which was really good. So, yeah, French Toast, sausage, and a frosty cold beer. Nice! Unlike last year, I'm not feeling a compelling urge to do it again.
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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 |
| I'm still really sore from Saturday. For the rest of October and most of November, I am going to rest and cross train. Looking forward to it. |
| 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 |
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Continuing with the rest to relaxation to recovery mode (R2R2R). I crack myself up! |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy miles on the treadmill. Two miles of ellipticalling. 100 push-ups. 100 sit-ups. Hot tubbing. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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4.25 miles easy in the AM. Off to work now to grade some essays and submit final grades for the quarter. PM: Walk to gym, easy mile on the treadmill. Weights. Walked home.
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Just a nice run on a beautiful Fall afternoon. |
| 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Was going to run over lunch today but decided to go to In-N-Out Burger instead. Double Double, large fries, strawberry milk shake. PM: After school and before the halloween festivities begin, I managed to squeeze in a nice trail run in the gully with Tyler and Kramer - my two boys who are headed down to Mesa in 3 weeks to run NXN. Nice run, 70 degrees, ran shirtless for probably the last time. Slushy rain/snow mix tomorrow. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Some easy treadmill running to warm-up and cool-down plus weights. Lifted hard. I have discovered that I'm getting old. I have been consistent enough in my workouts over the past three years so that I can notice subtle differences. I'm not saying that I won't ever be able to establish another post-40 PR, just that it's going to be harder and I'm going to have to pick my races well and do a better job balancing training and racing. |
| 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 |
| Total inactivity today. |
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 on the treadmill at 8.3 mph. |
| 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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Two easy miles on the treadmill with some hard strength training in between over my lunch "hour". I have some thoughts on weight training and strength training that I want to throw out there. Particularly as it relates to the Masters runner. I never did any strength training when I was in college or in my 20s or 30s. About 3 years ago, I added weights and a lot of body weight strength training to my training. I did this as an experiment at first, but I continued it because I loved the way it made me feel. For example, I haven't had a back ache in about 3 years. In my 30s (I'm 47 now), I had chronic back pain and I generally chalked it up to aging. Funny! As far as running goes, I reasoned that a loss of muscle mass and the corresponding loss of speed and power was a big contributor to slower times after 40. If we loose about a half % of muscle mass/year after 35 and close to 1% annually by about 55, can't weight training counteract that? At least for a while? So I would generally say that weight training is more important to the Masters runner than it is for youngsters. I remember way back in 1980 when I was in 9th grade, reading an interview in Runner's World with fitness pioneer Jack LaLane. I remember him saying that he admired the achievements of marathon runners like Bill Rogers, but he wouldn't concede that they were fit. "What if we could add 20% to Bill Rogers overall strength from head to toe without adding significant weight?". His reasoning was that Rogers would be a much better runner. I also believe that strength training helps my aging body stand up to the rigors of hard training better and builds bone density which makes it much less likely that I will suffer through things like stress fractures. I personally have a hard time training above 70 or 80 MPW consistently because my body just gets that general beat-up feeling. I think strength training helps me avoid that. It's also great for those of us with excess flab. Weight training gives a superior metabolic burst to running. I'm conscious of the idea that any excess weight/bulk can be detrimental. However, the older you get, the less likelihood there is of that and lots of mileage makes it unlikely for any of us. Anyway, I'd appreciate any thoughts about anyone's attitude towards strength training. More running this afternoon - not sure how much more. My daughter has started running and wants to do the Beat the New Year 5k. So I'm running with her some. Fun. PM: 100 floors on the stair master and 6 miles 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Beautiful run around Sugarhouse Park after about 5 inches of snow. I think the view from the West side of the lake towards Mt. Olympus after a fresh snow is one of the best postcard views in Salt Lake City. I remember being awed by the beauty of this state when I moved here in 2002. Now I sometimes need to remind myself to be awed. It's worth it though. I'm really starting to feel good after my weeks of reduced mileage. I'm going to keep in the 40 mpw range for the next couple weeks though. I want to feel completely recharged - mentally and physically. My mighty Furman Paladins defeated #3 ranked Appalachian State today. This continues their trend this year of beating the good teams on their schedule and loosing to the crappy ones. Florida Gators next week. We'll see how tiny little Furman matches up.
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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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AM: Nice 8 mile run in about an hour. I've been tracking my buddy Bret throughout this morning in the NY Marathon. bret.fastrunningblog.com. He's trying to break 3 hours for the first time at age 45. This is agonizing! He's right on pace at 22 miles but slowing just a wee bit. 6:56 FOR MILE 22! He was 1:29:10 at the half. I'm stressing over this more than my own races! Update - Bret has to run a 19:54 for the last 5k. I think he's going to run 3:01. I HOPE I HAVE TO EAT THESE WORDS !
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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 |
| Zero easy miles. |
| 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 |
| Seven miles on the treadmill at 8.5 mph. Hope to get in some lifting this evening between the kids homework, Abby's math tutor, and Andy's swimming lessons. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Three miles on the treadmill plus some really hard lifting. I'll be sore everywhere tomorrow. Finally got our car fixed today. For the last couple years the electronics (it's a 2007 Hyundai Veracruz) have been completely psycho. Since Hyundai has this 100,000 mile warranty, we've had it in the shop a bunch of times and they can never get it fixed. We have just chalked it up to demon possession. Well, turns out after Ann got rear ended a couple years ago after dropping me off at the Salt Lake Half starting line that the body shop jammed some wires up where they aren't supposed to be and the exhaust system burned through them. Anyway, the guy finally figured it out today and now it's fixed. Happy day! Now I'll have seat warmers this winter. I'm feeling really good and can't wait to get back to some serious running. But I'm going to wait a little while longer.
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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7.25 miles on the treadmill at the gymnasium plus a bonus half mile with Abigail Pumpkin Pie around the neighborhood. Happy veterans day tomorrow to any veterans on the blog and thank you for your service. How many military people are on the blog? I know of Colby Park at colby.fastrunningblog.com. Lets send him many thanks.
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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 |
| Nothing today. |
| 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 |
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9.5 on the treadmill this morning. Started at 8 mph and worked up to 9.1 at the end. HUGE event in our neighborhood! A new Chick-fil-A opened and so Abby and I went there for breakfast after I ran. Had me a chicken biscuit and a cup of coffee. Pretty good coffee. Then came home, grabbed the chuck-it and exercised the dog for a while at the park. Cold, blustery day here in Salt Lake. PM: Mile warm-up. Weights
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 easy miles around Sugarhouse. Pretty sore and achy from yesterday. |
| 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 |
| Probably going to take the day off. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in 62 minutes. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 200 floors on the stair master in about 30 minutes 4 miles on the treadmill in 28 minutes. |
| 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 |
| Really busy day at work as I have our School Community Council meeting tonight at 6 and the debut of our drama departments musical this evening at 7. I did manage a nice treadmill run (thankfully there is a 24 Hour Fitness about a mile from school) of 10 miles in 70 minutes. If you're doing the math, that averages out to approximately 7 minutes/mile. |
| 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 |
| Snuck out at lunch for a quick 5.5 miles before our supposedly big storm hits this afternoon. It's looking like I might break 40 miles this week. |
| 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 |
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On the treadmill at 8.4 mph. Had a nice birthday dinner for Abby last night at a Japanese steak house up in Clearfield with Steve Anderson and his girls. It's so much fun watching kids at those places with the onion volcanos, egg juggling, and launching shrimp into your mouth. Taking Andy up to story time at the King's English bookshop now. Oh yeah... my running. I'm starting to feel good and ready to ease back into some serious training. Started to feel a nice, zippy stride the last couple days. I've pretty much decided that I'm going to look at Paul Peterson's blog from last year from before Boston and copy everything he did. Only adjust everything slower for an old guy. I'm really hoping for a sub - 2:40 at Boston. With any luck, the conditions will be identical to last year.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Two miles in a circuitous route to the gym. Heavy lifting. Two miles in a circuitous route back from the gym. For all my students/runners who are reading this, "circuitous" is a good ACT word. It means "in a round-about or indirect way". You can thank me when you get into Salt Lake Community College. Only two days of work coming up this week and then five days off for Thanksgiving. One of the things I'm most thankful for is my five days off for Thanksgiving.
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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 |
| Pretty hard cross training today. 250 floors on the stairmaster in 40 minutes. I never thought I could sweat that much.
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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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8 mile trail run in the gully at lunch. One of the most beautiful days in a while and all the trails were snow free. Weird thing happened. A coyote hopped onto the trail about thirty or forty yards in front of me and started running. He stayed about the same distance in front and would look back at me from time to time. almost like he wanted to play. Went on like this for about two minutes before he ducked back into the brush.
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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 |
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am: Easy five miles around Sugarhouse Park. pm: Eight more easy miles around Sugarhouse. Got to earn that turkey.
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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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am: 2 miles on the elliptical and a hard weight/strength workout. Andy and I went to the park after and threw the ball for Summit for about a half hour. I figure he did about 20 x 200 in about 15 seconds. Panted about a gallon of dog drool in the back of my car on the way home. Will run later... pm: Nice seven miler in the late afternoon. A little sluggish though - too much blood going towards digestion.
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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 |
| 10.5 miles on the treadmill starting at 8.4 mph up to 9.4 at the end. It was nice enough to run outside but Ann worked last night and is sleeping today so I had to take advantage of the child care at the gym. Got cupcakes and coffee afterwards with the kids and then went to the Red Balloon Toy Store. |
| 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 |
| Nice early morning run around the Foothill/Millcreek loop. Cold, low 20s, but no wind and clear. First morning run in a while in which I got out early enough to watch the sun come up. |
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| I went running today and really enjoyed it. It felt so easy - almost like I've been doing it for 33 years. I might make this my new hobby. |
| 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 | | 4.00 | 0.00 | 2.25 | 0.00 | 6.25 |
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6.25 miles on the treadmill at the gym with 9 x 1/4 mile at 5:56 pace mixed in. They had the heat cranked up and it was sweltering hot. Just trying to mix in a little bit of faster running to ease back into some real training. Been thinking about updating my information over to the right there. So y'all can be anticipating that. 'Bout to roll out the 2012 plans and goals in case the Mayans are wrong and the world don't end.
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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 |
| Nothing today. |
| 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 |
| Nothing again. Ambushed by work and family stresses. |
| 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 | 1.25 | 0.00 | 14.25 |
| 14.25 miles on the treadmill at 8.2 mph with 5 x 1/4 mile at 6 minute pace towards the end. Up at 3 am to get this run in so I could finish, eat, shower, and be at my desk by 7 am to help a struggling student. Bright, eager kid who can't seem to get my tests. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 mile jaunt around Sugarhouse with my nifty new Garmin 405 which I was forced to buy because I lost my 205. I'm not sure why I say "forced" as I managed to run for 30 years without one but y'all know how it is. Anyway the thing is a demon possessed device and I hate it. |
| 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 |
| Twelve miles along the Jordan River with Jake, Andrea, Allie, and Fiddy and part of the way Emily Jamison. Cold, but nice, morning and good conversation. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Easy run around Sugarhouse and up to Foothill. Cold, feels like snow but it isn't. I'm having waffles with blackberries now and a cup of coffee. Heading to church in an hour where the kids are practicing for the Christmas program. Andy is an elf. There shouldn't be elves in a church Christmas program should there? Let's see, there was baby Jesus, Joseph, Mary, the Three Wise Men, barn animals, maybe a little drummer boy. Nope, no elf.
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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 | | 8.50 | 3.00 | 0.00 | 0.00 | 11.50 |
| 11.5 on the treadmill at the Sandy 24 Hour Fitness. The Sandy 24 Hour Fitness is totally different from the Sugarhouse 24 Hour fitness. It has Lifefitness Treadmills which is better. The treadmills mostly work. There is more space between each treadmill so you don't feel like you are running on top of the person next to you. The whole gym is bigger with about one tenth of the people. The locker room is spacious. Did most of the run above 9 mph with the last mile in 5:56. Now I'm home with the family and positively giddy about the new Hawaii Five-0 on tonight! |
| 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 |
| Unplanned day off. Ate a lot of cherry pie though. |
| 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 | | 1.68 | 9.33 | 0.00 | 0.00 | 11.01 |
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Treadmill run. 9.33 miles in 60 minutes. Kinda getting a little faster.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| I took a personal day at work today so that I could go to Andy's "Holiday" program at school. Based on the songs they sang I would say that holiday is Christmas. Of course with all kindergarten programs it was off the scale on the cuteness meter. Still left me with plenty of time to get in a noon run at Liberty Park. My legs appreciated the soft path. 13.25 miles averaging 7:20 pace. Perfect sunny day. |
| 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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One mile at lunch plus weights/strength training. Hopefully I'll get a run in later. Just did an easy five around the neighborhood this evening. Ran into Jake K on his run home from work and we ran together for a little over a mile. Meeting a group on the JRP tomorrow for 12-14 miles then breakfast at Over the Counter.
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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 |
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13 miles averaging 7:17 along the JRP with a good group of folks. This sport is almost always better in groups! Sore all over from the weights yesterday. Great breakfast after at the Over the Counter Cafe.
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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 |
| 10.5 miles around the outside perimeter of Sugarhouse Park. Have to take advantage of our freakishly snowless winter to run on grass/trails. Things me and the kids did today while Ann slept after working last night... 1. Watched "highlights" of the Republican debates last night. 2. Went to church. 3. Went to Einstein Bagels for bagel dogs and coffee. 4. Browsed around The King's English Bookstore. 5. Did laundry and cleaned the basement. 6. Played a lot of Angry Birds. 7. Played with the dog. |
| 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 | 0.00 | 0.00 | 4.50 |
| Really easy run on the treadmill. Feeling a little achy. |
| 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 |
| Yikes! The alarm rang at 3:20 this morning so I could get in a decent run before work. The schedule will preclude any more running today. Little dusting of snow as I left the gym. Maybe enough to clear out our gunky air? |
| 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 |
| Nothing. |
| 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 | 3.00 | 4.00 | 0.00 | 16.00 |
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Pretty hard treadmill run at lunch. PM: I ran six bonus miles.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 fun filled miles in The Gully with some of my boys. It's really nice to run on the trails in December. The county has deposited fresh wood chip on most of the trails making them really squishy. Hard to maintain an 8 minute pace. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Fifteen miles along the Jordan River in 1:47. Ran with Fritz, Jake, Andrea, and Emily Bates. Every one of these people are interesting to talk to and listen to so the miles fly by. Emily and Andrea ran 10 and Jake, Fritz, and I did an extra five. Maybe running with guys like Jake and Fritz on a regular basis will make me into a 2:20 marathoner? In the PM I did an extra 3 just so I could hit 70 for the week. No doubt many people have noticed the disciplined and methodical way in which I have gone about increasing my mileage the last few weeks. Thank you.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Interesting article in the Salt Lake Tribune this morning on the impending death of the Salt Lake Marathon. Apparently Scott Kerr and the entire staff have resigned. Chris Devine poisons everything he touches and never deals in good faith. Too bad... Salt Lake supported the race and deserves better. One reason why I am leary of for profit races like Rock n Roll or Ragnar and anything by Devine Racing. Five easy miles around Liberty Park |
| 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 |
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13 miles in 1:38 mostly around Sugarhouse Park. A first for me on my run today. I saw a bald eagle in the park. My first two laps around it was sitting in a tree. On my third lap around he was sitting on the iced over pond eating what I think was a duck. I saw this morning that Ron Paul is in a statistical tie for first in Iowa. We could elect him president so we could get rid of clearly unconstitutional laws like the Federal Endangered Species Act. There is no constitutional authority that grants such power to protect critters to the federal government. Then I could go over to the park and blast that bird. Looking forward to lunch at the Fiddlers Elbow with a bunch of blog folks. Then Ann and I are headed up to the Alta Peruvian Lodge to cash in my free room I won at the Downhill Dash this year.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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There's a great picture of the Sugarhouse Park bald eagle in the Utah section of the Tribune this morning. 9.25 miles on the treadmill at the noisy, hot, crowded Sugarhouse 24 Hour Fitness. Looking forward to a relaxing run in the mountains tomorrow.
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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 | | 16.25 | 1.00 | 0.00 | 0.00 | 17.25 |
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I met my friend Bret Jardine (bret.fastrunningblog.com) up at The Canyons where he and his family are skiing for a few days. We drove down to Salt Lake and did a great run up City Creek Canyon and back Made it about six miles up before the road got too snowy/slippery and we had to turn back. Finished up with a brief tour of the capitol and downtown. PM: 4.25 on the treadmill with the last mile in 5:56 |
| 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 | | 1.60 | 5.00 | 4.65 | 0.00 | 11.25 |
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On the treadmill... 1.25 mile slow warm-up 9.65 miles in 60 minutes. Started at 9 mph and increased the speed .1 every 5 minutes until 40 minutes when I sped up to 10 mph. Over the last 15 minutes I worked up to 11.1 mph. I was plum tuckered out at the end. Brief cool down.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Really super easy four miles. |
| 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 |
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Great run this morning. I met Fritz and Jon Kotter at 8:30 at the Jordan River Parkway for a cold run along the trail. Ended up doing 16 miles in 1:53 with several miles near the end at about 6:30 pace which is pushing the limits of my "comfortable" conversation pace. Jon then asked if we wanted to "pick it up a bit". I was thinking we already had and said so - so they had mercy on me. Went to Einstein Bagels after for breakfast and coffee to warm up. I'm really enjoying my Saturday morning runs with these young whipper snappers. Taking the kids to see "We Bought a Zoo" now. It's a family tradition to go to a movie on Christmas Eve. One way to get the kids out of the house and focused on something else.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy run around Liberty Park on the trail to spare my aging legs. Last year I ran 20 miles on Christmas. Considerably more wimpy this year. |
| 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 |
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Epic failure so far today. I planned to get up early and get in a nice 12-15 mile run. Instead, while sitting downstairs drinking my coffee and eating my bowl of Wheaties, I stumbled upon the Band of Brothers marathon on Spike. Been sitting here ever since. I love this movie. Finally overcame my sloth and did a nice 16 mile run - or 15.5 plus a few fast striders at the end to see if I could run fast on tired legs. Started at my house, around Sugarhouse Park a couple times, dropped down to Liberty Park and around there a few times. Ann and the kids met me there and drove me home. I made it onto page one of the annual mileage board for the first time this year! Plan for the rest of the day... 1. Sit in the hot tub for a while. I know some people prefer ice baths, but I like hot tubs. Call me crazy. 2. Watch more Band of Brothers marathon. 3. Accomplish something.
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 easy miles on the treadmill - out the door, no less than four ya know. Also about 45 minutes of lifting at the gym which is rapidly filling up with New Year's Resolution people. |
| 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 |
| Nine on the treadmill at an easy 8.2 average pace while watching the Air Force - Toledo game. Toledo won 42-41 after AF botched a two point conversion. Bummer. Can't decide whether to go long tomorrow or do a brutal threshold run. Maybe threshold run in the morning, long run in the evening? |
| 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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AM: Easy 4.25 miles on the treadmill. Planning on a lot more later with Steve Anderson. Should be a big mileage day. Interesting article on the Running Times website about Americans over 40 who have qualified for the marathon trials. 22 people total, 21 women and 1 man (Mbarak Hussein). Clearly we over 40 men need to get on the ball and stop being such slackers. PM: Met up with Steve around 4:30 and did a fairly leisurely 16.25 miles around Sugarhouse, up to Foothill and past the zoo, along Wasatch and back to Sugarhouse Park for a couple loops. Ran the uphills at close to max effort. Always good conversation with Steve - he's much smarter than he looks.
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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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
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AM: Got to the gym at 6 am ahead of our trip to St. George for the weekend. 2.5 mile warm-up on the treadmill plus weights/strength training. More later? 60 degrees here in Salt Lake today! PM: 8.25 miles around St. George - just exploring the town. For someone who has lived in Utah for ten years, I know very little about this town. Did quite a few laps around the track at Dixie College. There has to be better places to run around here and I know I'm probably missing some great trail running. I checked out the St. George Running Center website thinking that they might have a guide to some great local runs like the Salt Lake Running Co. website does. No luck.
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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 | 0.00 | 0.00 | 11.50 |
| 11.5 pretty stunning miles through Zion National Park. |
| 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 | | 2552.10 | 125.73 | 161.14 | 46.10 | 2885.07 |
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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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