| 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: | 13.50 |
Month: | 72.00 |
Year: | 481.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2431.94 | 79.35 | 85.87 | 11.00 | 2608.16 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Started off 2012 with a zero. Drove home from St. George today. Now watching football. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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First run of the new year was a completely unremarkable 5 mile run around Sugarhouse Park in the early morning cold. Back to work today. The Salt Lake School District gets the day off today so I am bringing Abby to Alta High with 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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The early morning runs in winter do get easier. Of course it helps when you are having a winter that is more like fall. Nice, easy run at 8 minute pace around the neighborhood and Sugarhouse. Bumped into Jake on 17th East on his run to work so I did about a half mile with him. PM: After track practice I did 7.5 more miles in the gully. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Eight hilly, sandy miles in the gully over lunch. Ran in shorts and a t-shirt. Beautiful day and high enough up on the East Bench to be above the inversion. PM: 5.25 miles around SHP (cool new abbreviation for Sugarhouse Park. And yes, I know this explanation completely cancels out the benefit) and the HH track. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill. At a few points during the run I wan fast. But not too many. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| 7.25 miles in the Dimple Dell Gully in 55:10. That's actually a fairly fast time for the gully which is really hilly with lots of soft sand and wood chip. Ran with several of my boys. Conner Anderson looked really strong. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
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21 miles in 2:40 around the snowy, slushy streets of Sugarhouse and such. I'm giddy with excitement at how good I felt. The run was a breeze. Except for the wet feet! We are meeting Steve Anderson and his girls for dinner tonight halfway between here and Logan. Today is Steve's birthday and it's also his daughter Natalie's 10th birthday. Pretty cool to have the same b-day as one of your kids. I think we are going to a Japanese steakhouse and I think this run earned me an extra order of fried rice a cold Sapporo.
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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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AM: 2.5 mile warm-up on the treadmill and then weights. Lifted pretty hard and since it's been a week I will, no doubt, be sore tomorrow. PM: Went to the gym this evening to rack up a few more easy miles while watching the Broncos vs. Steelers. I have been a skeptic as is my way, but I am now completely convinced that Jesus is directing the passing arm of Tim Tebow. Except when he clearly isn't and Tebow looks like a bad high school quarterback. But Rothlesberger's a twice acquitted rapist right? I guess if I were Jesus I'd side with Tebow too. We'll see what happens next week when Tebow once again goes up against God's nephew- Tom Brady. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Super easy 5 miles in 40 minutes 5 X 100 meter striders to make me speedy. Roll Tide! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Cold 9 mile run in 1:10 at 4:45 this morning. Lunchtime Run: 6.25 on the treadmill at 8.8 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 | | 8.25 | 4.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles out and back from Alta High on the Porter Rockwell Trail. Ran miles 5-9 in about 24 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 | 4.00 | 0.25 | 8.25 |
| Treadmill mile repeats. 4 x 1 mile with a quarter mile jog recovery plus a quarter in 75 seconds at the end. 1.5% incline. 1.75 mile warm-up 4 X 1 mile in 6:00, 5:56, 5:45, 5:39 1 X 1/4 mile in 75 seconds 1.5 mile cool down I'm very happy with this. Even the 5:39 felt comfortable. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: Nice morning run. Ten miles in 1:18. I ran longer than I really had time for and now I'm behind schedule and now I'll probably be late for work. This may cause the Earth to spin off its' axis. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 5.00 | 0.00 | 0.00 | 18.00 |
| Great run this morning with a big group of FRB folks. We met at 8 AM at Tanner Park and did a fairly hard run through Salt Lake, Holliday, Cottonwood Heights and back home down Wasatch Blvd. Their were some people in the group who would have to plead guilty in a court of law to being pace pushers on what was supposed to be a fairly leisurely Saturday longish run. And it wasn't Jake or Fritz - the two fastest guys in the group. Ended up doing 16 miles in 1:52 with a few miles considerably faster and uphill. Jogged two easy miles back home afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Decided to take a rest day. I took Abby to see War Horse at The Gateway. Lots of 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Horrible run today. Wanted to run ten miles on the treadmill in less than 60 minutes. Got to the gym and did a 1.25 mile warm-up and then commenced to running at 6 minute pace. Just wasn't happening today. Managed 8.75 miles in 60 minutes and then a cool down. Bummer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 3.00 | 3.00 | 0.25 | 11.00 |
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I redeemed myself for yesterday's failure. This is a crazy week as it's the last week of the semester and it's hard to squeeze a decent run in. That may be a good thing though since I'm racing this Saturday and it might keep me from over doing it. 11 miles on the treadmill. 2.25 mile warm-up 3 miles in 17:58 2 miles in 11:30 1 mile in 5:29 1/4 mile in 1:15 Half mile jog interval between each. Mile cool down. Good workout. Also, congratulations to my buddy Steve Anderson from this here blog for being nationally ranked in the 40-44 age group in the new Running Times!
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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 | 0.00 | 5.25 |
| Easy 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 |
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I have my first race of 2012 this Saturday - the St. George Half Marathon. I have a few reasons to be optimistic. My mileage has been very consistent for the last couple months and I have generally felt good in my training. I have no injuries and no nagging aches or pains. I haven't done many tempo runs or threshold runs though so I'm not sure how I'll handle the just a little slower than threshold pace of a half. It's a mental thing as much as anything. But it will be great to 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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| | 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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Unexpected conflicts arose and I won't be able to make it down to St. George to race this weekend. I've had a really difficult last 36 hours, mostly at work. But I think it has passed. We just re-financed our mortgage and we closed on that this afternoon. 3.24 % for 15 years - pretty good deal. Good mental health run this evening and I needed it. 10 miles in 1:12 with several hard striders on the HH track. Also pushed the hills hard in 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 | 3.50 | 2.25 | 1.00 | 13.00 |
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Cold and rainy morning here so I decided to do a hard treadmill run. 2.25 mile warm-up 3 miles in 18 minutes .5 mile jog 2 miles in 11:28 .5 mile jog 1 mile in 5:15 2 miles at 8 minute pace 1 mile in 5:55 1 mile at 8 minute pace I was trying to come near to approximating the effort of a half marathon which I should be racing today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on the treadmill watching the AFC championship. Kept it at the high end of my aerobic pace (9 mph) most of the way. Enjoying a bowl of cottage cheese with blueberries now. It sucks being responsible. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 at 8 minute pace. Big day planned for tomorrow so hopefully I'll be well rested for 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 | | 12.75 | 0.00 | 0.00 | 2.50 | 15.25 |
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15.25 miles on the treadmill. About halfway through I did 5 x 1/2 mile in 2:42. Thus, I strategically embedded a VO2 Max workout in the midst of a medium long run. Pretty crafty I think. Now, from 6 to 8 PM I get to attend the Alta High School School - Community Council meeting. A day with absolutely no interaction with my family and no State of the Union Address for me - shameful for a social studies teacher. Good run though. Shows I have my priorities in order.
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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 easy miles roaming around Sugarhouse. Good to get off 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Looking over my times from the past several years for the Salt Lake Track Club Winter 5k... 2005 - 18:54 2006 - 18:13 2007 - 18:27 2008 - didn't run 2009 - 18:03 2010 - 17:51 2011 - didn't run Goal for this Saturday? Better than 17:51. Ran six easy miles after work.
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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 |
| Easy treadmill run with 4 x 1/4 mile a little faster than 5k 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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| | Race: |
Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:25, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 3.10 | 0.00 | 14.35 |
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Great race today. It was my daughter Abby's first solo 5k. She ran 37 minutes. I ran my race and then turned around and ran the last mile with her. Pretty good 5k for me although I was a bit wimpy the last mile. Splits were... Mile 1 - 5:26 Mile 2 - 5:35 Mile 3 - 5:44 Slight tailwind going out, slight headwind coming back. I won the masters division and am now officially the "Road Runner's Club of America 5k Utah State Masters Champion". This title will no doubt strike fear in the hearts of Dennis, Steve, Neal and everyone else out there when we meet later in the season. 26 second course PR - I am happy about that. Oh, and congrats to all the blog folks who ran. Jake was first overall, Fritz second, Fiddy third or fourth. Many others ran well. PM: 7 miles in 51:18.
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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 | | 21.51 | 0.00 | 0.00 | 0.00 | 21.51 |
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For not feeling like running at all today, this turned out pretty well. I had my devoted wife, Ann, drop me off up at the gun range in East Canyon by I-80. Ran through East Canyon and up Little Mountain and then down Emigration into Salt Lake. Then wandered around Foothill and back home for 21.25 miles. Then I checked the mileage board and saw that Fritz ran 21.50. So I ran up and down my street for .26. 21.51 miles in 2:36. I feel pretty smug right now. OK. I deleted the snarky comment about the awesome husbands. Totally uncalled for. Pretty good day around here. Both kids are sick - Andy with a nasty ear infection. So we skipped church and laid around the house eating waffles and watching Meet The Press. Went for my run after I was sufficiently waffled up with carbs. Abby's legs are very sore from the 5k yesterday. She says she didn't know legs could get that sore. I was a bit sore this morning as well. Nothing is quite like racing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five miles on the treadmill. Pretty sore from the weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Cold, creaky seven miles around Sugarhouse Park. What's with that "marathons are boring" add at the top of the page? You'd think your running blog would be a place you could go and not see your sport insulted. PM: Running short on time. Managed 7.25 on the treadmill. Just easy 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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15.25 miles on the treadmill. Averaged 9 mph. Kept the incline at 2%. Wanted to do a little more but ran out of time between the end of work and having to pick up Abby at swim practice. Felt a little achy today. I'm just not a high mileage kind of guy. Need to remember to take what my body will give me and not force things. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Super easy 6.25 miles in 49 minutes around the neighborhood, Nice run, felt 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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9.5 cold, windy miles around Sugarhouse Park. Felt stiff and achy at the beginning, but loosened up and felt great at the end. Would have liked to have run 14 or 15, but I have to go to work. PM: 5.5 miles easy with a few fast 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 | | 4.25 | 3.00 | 2.25 | 1.00 | 10.50 |
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I had to take the kids to the gym this morning since Ann worked last night and needed to sleep. Pretty good treadmill workout at 1.5% 2.25 mile warm-up 5.25 miles in 31:30 1 mile easy 1 mile in 5:33 1 mile easy As is becoming our Saturday morning routine, we went to breakfast at Chick Fil-A after. My kids love that place and I love me some chikin biscuits too (that's the way the cows spell chicken). Went to story time at the bookstore after that.
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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 | 0.00 | 0.00 | 0.00 | 16.25 |
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Met Jake and Andrea at my house at 8:30 this morning. The plan was to run up Emigration Canyon and down to I-80. We bailed on that plan at the Hogle Zoo as the wind coming down out of the canyon was ridiculous and cold. Uphill the whole way is fine, but uphill into a 30 mph wind for 15 miles is just plain silly. So we hung a right just past the zoo and ran down Wasatch and back to my house. Andrea ran the first 10.5 miles with us and then Jake and I ran about 5 more in Sugarhouse Park. I was feeling pretty good and tried to push the uphills hard since I didn't get in much speed last week. Jake and I ran about 15.25 in 1:51. I did a little over a mile warm-up to give me 16.26. I really appreciate these occasional runs with guys like Jake and Fritz. I think it might give me a little edge this year. I really believe that the key to continuing to run well through your 40s is to add new elements to your training. Had pancakes after at my house. Jake and Andrea were good sports putting up with out noisy kids and smelly pestering neurotic dog.
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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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I'm going to take a rest day in order to rest restfully.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 1.00 | 3.00 | 0.00 | 16.25 |
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Easy 4:45 am run - 7.25 miles around Sugarhouse. The Weather Channel said 25 and calm just before I left. Instead it was 25 and about 25 mph winds. Eating my Grape Nuts/banana now and watching Sponge Bob with Abby. PM: Decent workout over lunch - hardish but left plenty in the tank. 2.5 mile warm-up 4 x 1 mile in 6:00, 5:56, 5:52, 5:45 1/2 mile at 8 minute pace between each Mile 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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I was supposed to run with the Avi8tr tonight but he bailed on me in favor of a warm run in Las Vegas. So I had to go it alone. 12.5 miles in 1:35 wandering around the neighborhood and SHP. Tried to run on grass in the park as much as possible. Cold, wet feet most of the way. Been thinking a lot the last couple days about factors that lead to marathon success and about it's about so much more than just being able to do this workout or that workout. Mostly it revolves around providing your nervous system with the correct stimulus at certain times in the weeks leading up to the race. I'll try to elaborate when my thoughts are more understood by 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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| | 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 starting at 8 minute pace and working up to 6:30 pace. Mostly an easy recovery 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four miles around the park. Just shakin' it out. Beautiful day. Would have liked to have done more. 10K 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: |
Salt Lake Track Club Winter 10k (6.22 Miles) 00:35:38, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 6.22 | 0.00 | 17.47 |
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Easy mile jog just to loosen up. Now off to the SLTC Winter 10k. Now for the race report... Arrived at Saltair a little late and so I had to rush around a bit at the start. Did a two mile warm-up jog along the course. There were fewer top guys this week than at the 5k two weeks ago and I thought Fritz was the only guy who would definitely beat me. Neal Gassman was running and that put a little pressure on me because I don't beat Neal in 5ks or 10ks when he's fit. The gun went off and Fritz quickly opened up a big lead on his way to running around a 32 flat. I found myself in the strange situation of running with five or six guys. Usually I'm all alone in these races and it's like running a solo time trial. But I was really enjoying having the company. It was a little windy and there were several guys to tuck in behind. I could tell by the labored breathing of a couple of them that they wouldn't be around at the end. The problem was the pack was running a few seconds per mile slower than I wanted to be running. But I didn't feel like running by myself in no-man's land between Fritz and the pack having several guys fifteen or twenty yards behind. I knew that every mile I stayed with this group made it less likely that I would break 35, but I just couldn't make myself care that much. Too much pressure for wimpy me. So I just stayed with the pack. By about 3.5 miles everyone had fallen back except me and one other guy who I stuck behind. We were running really consistent miles. Every mile I ran the whole race was between 5:43 and 5:46 for a 5:44 average. I ended up third overall which is my highest finish ever in this series and won the masters which makes me the RRCA Utah 10k State Masters Champion. Won a $50 gift card and a coaster. I would have liked to have run 30 seconds faster, but the race just didn't shape up that way. I'm pleased with how the pace felt though and am optimistic that at Boston I'll be able to maintain six minute pace on the downhill, sea level course. The 15k in a couple weeks will be a better indicator. I'll get about 75 miles for the week. Makes nine out of the last ten weeks I've been over 70. Way more consistent mileage than ever before. PM: Three easy miles on the treadmill plus weights/strength training. First time I've lifted in 3 or 4 weeks so I only did about 50% of the normal volume. I've got to remember... 1. Strength training good for old guys. 2. Strength training = Few injuries, less aches and pains. For me anyway.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles in the concrete suburban jungle of Sandy Utah with some of my distance runners. I'm going to do some quality runs this week but also reduce my mileage a little bit. I want to focus on rest, recovery, and getting a little extra 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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| | 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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AM: Easy 4.25 mile run in lane 8 of the Alta High track. Nice run. PM: Three easy treadmill miles plus weights/plyos/strength training. Added more sets from Saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 2.00 | 0.00 | 0.00 | 14.50 |
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Busy day... Managed 8.25 on the treadmill at lunch working up to 5:56 pace. Oh yeah, If I get approached by one more goofball at the gym trying to spread the gospel of the Vibram Five Fingers I'm not going to be responsible for my actions. Three times now! Twice was the same guy but still. PM: 6.25 miles around Liberty Park on the squishy wood chip path.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| 17.25 miles circling Liberty Park many times. Averaged 7:30. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Five easy miles on the treadmill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.25 | 5.00 | 1.00 | 12.50 |
| Got to the gym at about 7 AM and hopped on the treadmill. Warmed up for 3.25 miles starting out at 10 minute pace and working up to about 6:15 pace. Then I did 7 X 1 mile on the treadmill with a 1/4 mile jog recovery interval. Kept the incline at 1.5% on the intervals and 2% for the warm-up and recoveries. Times for the miles... 6:00, 5:56, 5:52, 5:48, 5:45, 5:41, 5:15 OK, I cheated and lowered the incline to 1% on the 5:15. |
| 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy run around Sugarhouse with my friend Joah who is visiting this weekend from Austin, Texas |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 4.00 | 0.00 | 1.00 | 22.50 |
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22.5 mile run this morning in 2:39. I wanted to run the same length of time I hope to run at Boston with a few marathon pace miles. Started at the dead end on the golf course road in East Canyon. Generally ran through East Canyon, up Little Mountain and down Emigration Canyon into Salt Lake but with frequent detours to make the run longer or more uphill. I did 4 x 1/4 mile at close to max effort going up Little Mountain. Ran mile 10-12 in 12 minutes. Ran mile 14 in 5:52 and kept in under seven minute pace the rest of the way. Ran mile 22 in 6:15 without pushing it too hard. Generally felt comfortable and in control the whole way. Good mix of uphills and downhills. So glad to have the day off to reflect on the grandeur of Chester Arthur, Benjamin Harrison, and of course, Warren G. Harding.
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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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Super easy four miles. Lifted and did some plyos after. Truly boring day here at work. Watching kids darken ovals with No. 2 pencils. I got a masters for this. Oh well, easy money I suppose. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Just met Ann for lunch at Mimi's in Sandy. Now I'm a bloated pig which doesn't bode well for my workout this afternoon. Trying to work up the motivation to meet Jake on the track. Had to fight some homework battles with my daughter this afternoon so I wasn't able to make it to the track until Jake was wrapping up his workout. I did manage to run 600 meters of his last 1000 with him and I'm still suffering from it. Did some easy laps around the park with Jake and Adam after. Nice run. Legs still sore from Monday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 miles in 68 minutes around the neighborhood. Cool, but sunny and nice. I'm not that thrilled with how I'm feeling this week. I haven't felt any pop in my legs since monday's long run. Kind of expected it on Tuesday and 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Well, I'm very SAD today. So much so that I wrote sad in all caps. It turns out there's this organization called The National Civics League which awards "ALL AMERICA CITY" awards to 10 communities in the United States each year who "demonstrate innovation, inclusiveness, civic engagement, and cross sector collaboration by describing successful efforts to address pressing local challenges". Since 1949 when they began handing out the award, cities in 49 states and Puerto Rico have won the award. The only state that hasn't? UTAH. I discovered this while researching for todays lesson on the Progressive Era. Nice run over lunch. 8 miles in the Dimple Dell Gully. About 60 miles this week and only 4 on the treadmill. So that's good I guess.
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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 (9.33 Miles) 00:55:00, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 9.30 | 0.00 | 16.80 |
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Just jogged a mile around the block. Heading out to the SLTC 15k now. 30 mph winds - and not a tailwind! I'm trying to find something positive to say - not happy with my racing intensity today. Ran the first 4 miles in 5:41, 5:41, 5:39, 5:39. Hit the turnaround and into a hurricane... Mile five in 5:48. Six in something like 6:18. Then Kevin caught me and I de-wimpified for a few minutes and ran mile 7 in 5:58 while drafting off of Kevin. Right hamstring started hurting and I ran mile eight in 6:02. Not sure what I ran after that as I lost interest in my splits. Kevin put about 30 seconds on me in the last mile. Walter Brown ran a good race and beat me for the masters win by about a minute. I thought of something positive - It was a good workout that I will get a lot out of if my hamstring doesn't tighten up more. Jake ran something like 48 minutes and Fritz ran around 50 flat - both really good times in today's conditions. Pretty inspirational. Was going to do a 4 mile cool down with Jake, Andrea, Fritz and Kevin but I turned around early because my hammy was hurting. PM: Went to the New Balance store and cashed in my gift cards from thr winter series this afternoon. Since all NB shoes are numbers an I don't have tha kind of brain that easily remembers numbers I'll just say that they are pretty cool - weigh just 9 oz. and really cushy. I like cushy. Went to the gym and ran 2.25 on the treadmill in my new New Balances and soaked in the hot tub.
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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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Took the day off. Things I did... 1.Took Andy to Sugarhouse Park so he could play and ride his scooter. 2. Took Abby to Einstein Bagels to work on her math homework. Bought her a cookie when she finished. 3. Thought about running - but didn't.
4. Went to a movie alone. Saw Acts of Valor which I highly reccomend. I almost cried at the end. The movie definitely reminded me of the importance of not simply going through the motions in any area of life.
5. Had a candlelight dinner with the whole family. 6. Watched Abby and Andy do a lip sync Bon Jovi concert. Andy had a pretty cool Bon Joviish looking wig circa 1985. My kids are really into Bon Jovi. This is funny to me because back in the 80s I was heavily into the alterntive scene. But my kids don't much like The Replacements, R.E.M., or The Pixies. I was way too cool for any commercially successful band like Bon Jovi.
7. Enjoyed a fine IPA after dinner. 8. Ate a lot of Girl Scout cookies. 9. Thought about grading some essays - but the IPA destroyed my motivation. (That's two "thought abouts". It is the thought that counts right?
10. Put together (in my head) a lecture on the character and personality of Teddy Roosevelt - I always lecture without notes because using notes = Boring!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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Had a nice morning run in Sandy before school. Going to try to hit 90 miles for the week, mostly slow and easy with lots of trails and hills. Average 15 a day - will be tough with PT conferences Wednesday and Thursday PM: 8.25 mile trail run in the gully. This is an estimate as my 2 month old Garmin 405 doesn't work anymore.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Early morning seven miler on the treadmill. PM: Another seven. Not too hard, but not too easy either. Just right. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Will be very hard to get a run in today. 15 hour day at work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Squeezed in a quick run at lunch. Won't have time for any more 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 | | 7.25 | 5.00 | 5.00 | 0.00 | 17.25 |
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Two mile warm-up on the treadmill. 10 miles in 59:15. Kept it at 10 mph for the first 7 miles. Worked up gradually to 11 mph by the end. Felt good. One mile cool down. The treadmill 10 miler in under 60 minutes used to be one of my go to workouts but this is the first time I've completed it this year. Every other time I've tried I have bailed in the middle and modified the workout. Today was the first day I had the focus to do it. So I'm happy with that. Hoping to get a big weekend in mileage wise. Long run in the morning with Jeff Shadley. PM: 4.25 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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| 18.25 IN 2:17 Out the door at 4 am with Jeff Shadley and Company along with Rob. Excellent 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles in Grand Junction Colorado. Beautiful 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: 6.5 miles around the Best Buy Loop. Sunny and nice this morning. PM: Squeezed in 5.5 more on the treadmill while Abby was at swim practice. I'm planning my Summer. One of the nice things about being a teacher is the Summer months. I try to think of it as a time for self improvement and family vacations. I've applied for two week-long American history seminars through the Gilder-Lehrman Society and I'll find out whether I get accepted in a couple weeks. I chose my two based mostly on suitability for running. One is in Santa Fe' and one is in Boulder. Both places I wouldn't mind training in for a week. I also want to do a trip north or northwest. I'm reading a book now by Elliot West from the University of Arkansas who is one of the preeminent historians of Native Americans and The West in general. It's about Chief Joseph and the Nez Perce. Turns out West is teaching the course I applied for in Santa Fe'. So I'm thinking we need to do more Nez Perce/Lewis and Clark stuff and some camping up in Idaho and Montana. That would maybe be an opportunity to stay the night with the Shadley family in Idaho Falls too.
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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 | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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So I'm at work now administering the ACT and I'm wondering how Texas Instruments achieved their near monopoly on calculators. Of 25 kids taking the test right now, I have 22 using TI's and 3 using Casios. That's pretty good market share. PM: Well, some days everything comes together perfectly to prevent me from getting in a decent run. Had to be at work today earlier than the normal 7 am so no morning run. ACT testing so no lunch run. Wife had to work so no after school run, daughter had to go to math tutor so I couldn't get to the gym before the rush so I could get a treadmill. Got to the gym and waited 20 minutes for a treadmill to open up. One finally did and the belt slipped horribly over 7 mph. Waited 15 minutes for another treadmill and it was permanently stuck in -3% downhill mode and sounded like a herd of elephants when I ran on it. Waited about 5 minutes for another treadmill next to the worst smelling individual I've ever encountered. Attitude shot to he!! by this point. Ran 2.25 miles, quit and picked up the kids. Sitting at home pouting now.
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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 | 2.00 | 6.00 | 0.00 | 14.00 |
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Early morning treadmill workout... 1.5 mile warm-up 8 miles in 46:47 starting at 6 minute pace and working down to 5:30 pace. Hard for me to run like that at 5:30 in the AM. Kept the incline at 1.5% Maybe a few afternoon miles depending on time and how I feel. I'm very excited about the next couple days. Rod Smolla, a well known legal scholar and president of my alma mater, Furman University in Greenville SC, is coming to Utah to speak to my classes here at Alta High School. Prior to becomming president of Furman, Smolla was the dean of the Washington and Lee University Law School. He's probably most well known for a movie based on him called Deliberate Intent in which Timothy Hutton plays Smolla. He specializes in First Amendment cases and the film tells the story of how he successfully sued a publishing company for publishing a book called Hit Man which is a how to commit a murder guide. It was the first time in American legal history that this happened. Needless to say, this earned him the eternal scorn of "the First Amendment community". We are having dinner with him tonight and he is speaking to our AP students all day on Friday. PM: four miles - muy facil.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fifteen miles in 1:48 in in City Creek Canyon. Super Duper 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Busy, but great, day at work today. Picked up Rod Smolla at the Stein Eriksen Lodge at Deer Valley this morning at 7 AM and brought him to Alta High where he taught our classes all day and pushed Furman a good bit. He conducted the class as if it were a Supreme Court trial with him arguing both sides of the cases and our students being the justices. I was really proud of our kids who were quite well prepared. Tired when I got home and so I just did an easy mental health run 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 | | 15.00 | 6.00 | 0.00 | 0.00 | 21.00 |
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I had a great 21 mile run this morning with Fritz and Walter. Met at my house at 8 AM and ran a little over 10 miles up Emigration Canyon. We had a pretty good pace going and averaged under 7:30 pace going up. We ended up running 21 miles in 2:27 and did quite a few 6 minute miles coming back down. My right hamstring isn't getting any worse, but it isn't getting any better. Slightly troubling.
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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 | 0.00 | 5.25 |
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5.25 miles very easy. I've been looking over my blog for the last couple years and I've discovered some interesting things. I ran my marathon PR (2:43) at Utah Valley in 2010. Prior to that my PR was almost 10 minutes slower and I had only broken 3 hours four times. In retrospect I could have run that UVM several minutes faster if I had been a little more confident in my fitness. I ran my last mile in 6 minutes and felt great at the end. That year I did a grand total of two 70 mile weeks in the four months leading up to the race. Most of my weeks were in the 50-65 range. So far this year I have run eleven seventy plus mile weeks since December leading up to Boston. So I shouldn't have any problem breaking 2:40 at Boston right? I am two years older 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 | | 10.25 | 0.00 | 0.00 | 1.00 | 11.25 |
| Warmed up for 5.25 miles around Sugarhouse. Then did 8 x 200 on the HH track. First was the slowest in 34.94, the last one was the fastest in 32.61. All the others were somewhere in between. 200 meter jog interval. 4 miles easy after that. 200s in 33 are way faster than VO2 max pace, but this blog has no room for anaerobic running so I will classify them as VO2 max. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| My daughter Abby was home sick today - 102 fever, Ann had to work and I had a lot of conflicts in my work schedule. Finally made it out at 9 PM for an easy five miles. Nice night, good for my psyche, but not much else. Tomorrow should be better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 1.00 | 2.00 | 3.00 | 15.50 |
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Mile repeats over lunch/student assembly that gave me a little extra time. Did these on the treadmill at the Sandy 24 Hour Fitness. 1.5 mile warm-up 6 x 1 mile with a quarter mile interval (5:58, 5:45, 5:45, 5:39, 5:33, 5:27) 1.5% It's always a recipe for disaster if I run the first one too fast. I think this is because I'm old and worn out, my joints are rusty, and my muscles and bones brittle. Cool down. I think I might be on the verge of getting sick so I'm glad I got this in. Felt pretty good and after each quarter mile recovery I was more than ready for the next one. None of these efforts was a real strain. PM: Six miles in 44:30 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Six easy miles 'round Liberty Park. 70 degrees - I believe the first 70 day of 2012. Long run on the morrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 2.00 | 0.00 | 0.00 | 20.50 |
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18.5 miles on the treadmill. I wanted to do 20 miles with 2 x 5 miles in 30 minutes. I should know better than to try and do two hard workouts in three days. After 2 miles at 6 minute pace I bailed on that workout and just did a longish run. It takes me three or four days to recover from something like the 6 x 1 mile workout I did on Wednesday. Taking Ann to the airport now to visit her college buddy in Portland. So I'm a single parent this weekend. PM: 2 easy miles plus some 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Seven miles on the treadmill. I was just trolling through some old lets run threads. Great line... "who would win in a fight - Jake Krong or a cheetah?"
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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 |
| No running today. Felt like I needed a day off. Getting ready to take the kids to Jump Around Utah with the church group. I registered for the North Face 50 mile championship race in San Francisco in January. I'm not sure what I was thinking but I did the "elite entry" thing. I'm not even sure what that means. One thing I learned is that it does NOT mean "free entry". Anyway, me, Jon Allen, and about 15 intimidating sounding folks from around the world currently comprise the "elite" field. I guess I should train. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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6.25 on the treadmill over lunch. PM: 4 more miles and some heavy 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 | | 9.75 | 0.00 | 2.50 | 0.00 | 12.25 |
| 12.25 miles in 1:30. Threw in 5 x 3 minutes on two minutes off just for grins. Averaged 5:40 pace for the hard efforts. This was all on the road loop in Sugarhouse. Just not feeling it this week. I did get my hair cut today which helped a little. Long hair makes me feel slow - I'm not kidding about that. Need to drop three or four pounds before Boston. This will help me far more than any one magic workout will. Nice day. 60, sunny, not too much wind. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Eleven miles around Sugarhouse and the HH track in 1:21. Feeling achy and it won't go away. Ran into "Smokin'" Jake Krong at the track breaking in his new spikes with some fast 200s. Some random thoughts on meat loaf... So my wife went to Sunflower Market today and bought a meat loaf. Sunflower Marked is sort of a poor man's Whole Foods. Anyway, they have prepared meat loaf's in their deli and all you have to do is plop them in the oven and serve. I had high hopes for this meat loaf and was thoroughly disappointed. It was borderline gross - not nearly as good as the meat loaf's Ann lovingly prepares herself. The weird thing about it is that I couldn't identify one specific thing I found distasteful about this particular meat loaf. Made me think that perhaps meat loaf is a deeply personal thing and it's just hard to accept anyone else's version.
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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 |
| Four miles plus weights. Did quite a few lunges so I will be sore tomorrow. Knees hurt.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ten miles in 1:15 with my good buddy Steve Anderson who won the Leopard Run 5k this morning. 47.5 miles for the week! Nice night. Went to The Pie for pizza with Jake, Steve and his girls, Adam (Acorn) and his girlfriend Jen. Lots of great runner geek conversation. Watching Oh Brother Where art Thou? with Ann. Possibly my favorite movie. I swear every line in the whole movie is better than the previous one and it starts out great.
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Easy miles - but not that easy. AM: One mile jog around the block. PM: 21 mile out-and-back run on the Jordan River Parkway. Started mid afternoon so I could run in the 75 degree heat to get a little acclimated. Ran 10.5 miles South and then turned around. 20 mph headwind out, loved the tailwind coming back. Splits were 1:16 exactly for the first 10.5 and 1:10:30 for the second 10.5 for a total of 2:26:30 for 21 miles (6:58 average). Pretty happy with the run especially since I feel really good now. Took no calories on the run - just water. Fritz came by the house while I was running and stole my foam roller. Kind of bummed right now about the Jazz quadruple overtime loss to Atlanta.
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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 |
| 6.25 miles easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
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AM: 3.25 miles easy on the treadmill followed by weights/plyo/core stuff. PM: 10.5 miles at 7:30 pace on the treadmill. 2% incline. Tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 and Relaxation. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 4.50 | 4.50 | 0.00 | 12.00 |
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On the treadmill, 1.5% incline... 2 mile warm-up 9 miles in 53:30 1 mile cool down Odd thing about my sore, achy knees. They seem to hurt a lot less when I run fast. So I'm going to do that at Boston.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine beautiful trail miles in the gully. Officially on Spring Break now. Andy starts baseball season tomorrow and we leave for California on Sunday morning. Staying near Santa Barbara on Sunday and then going to the Reagan Library on Monday. Then we'll be at the Kon Tiki Inn on Pismo Beach until Friday. Abby is signed up for surfing lessons and I plan to rent a wetsuit and board and try it myself for the first time. Not sure what I'm going to do this weekend workout wise. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| 14.5 miles around Sugarhouse Park and Millcreek. I ran the first 6 on my own then bumped into Jake, Fritz, James, Allie, and Redd. Ran the rest with them. Mostly talked about the upcoming glorious release of Anchorman II. The general consensus was that the world is a better place with Ron Burgundy in it. Taking the day off tomorrow and 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Got to the gym at 6 AM ahead of our flight this morning. Did an easy warm-up on the treadmill and then a very hard weight/core 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Beautiful morning here in Simi Valley. Heading to the Ronald Reagan Presidential Library and Museum with the kids now. Really excited about touring the real Air Force One they have there. I'll probably do a few easy miles on the beach this afternoon. The hotel where we are staying is on a cliff overlooking the ocean and there's this very long set of wooden stairs going down to the beach. I'll probably run those a few times as well. Planning on about 18 miles tomorrow with a few miles close to race pace just to get a feel for sea level running. PM: Six miles up and down Pismo Beach. Nice night. We had Abby babysit while Ann and I went down to Del's - "a Shell Beach tradition since 1973"- to pick up a pizza. We had a glass of chianti at the bar while we waited. A 30 minute date! Del's is an old school Italian restaurant. Red checkered table cloths, candles, heavy on the red sauce entrees. No Northern Italian Tuscan #!*& for Del! You can envision Deniro, Pesci, and the Rat Pack dining there.
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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 | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
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Nice run this morning from Pismo to Avila Beach and back. 16.25 miles in two hours. Lots of hills that I ran fairly hard. Taking Abby to Moondoggie's Surf Shop now to start three days of surfing lessons. PM: Four miles on the beach in 32 minutes just to work up an appetite before dinner.
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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 |
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AM: Easy 4.25 on the treadmill. Weights/core at the Pismo Beach Athletic Club.
I fell in love today. With the treadmill at the gym. It's a brand called Woodway and it's truly awesome. I plan to do a longish MP run on it tomorrow. It will be hard to go back to the 24 Hour Fitness POS after this. Clam chowder for lunch today from the Splash Cafe.Served in these huge bread bowls with the cut out piece for dipping. Yum!
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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 | 3.00 | 1.00 | 0.00 | 10.00 |
| Ten miles with three at 6 minute pace and one at 5:40 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 2.00 | 0.00 | 0.00 | 10.25 |
| Last run here at Pismo Beach. 10.25 miles with a couple at 6 minute pace. Heading down south now to get close to the airport for the flight back tomorrow. Hope to show the kids the house I grew up in in Anaheim. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Sitting at the airport in Long Beach now and checking the 10 day Boston forecast... High of 63, Low of 47, cloudy, on race day. Not too bad although I'd rather see a high of 53. Probably no run today. Up at 4:30 to get to the airport, Ann has to work tonight. Maybe get in a few laps around the block after the kids go to bed. I think I'm going to pack it in for a while after Boston. Probably take a couple years off of serious training and racing. The training (more precisely, the worrying and fretting about the training) is starting to wear me down and there are some professional and family issues that need attention. I'll be back when I'm fifty.
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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 | 9.00 | 0.00 | 0.00 | 15.00 |
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Fifteen miles - mid afternoon, 74 degrees and sunny. Mostly circling the horrendous crowds and traffic at Sugarhouse Park. But I watched the Duel in the Sun on youtube this morning and that's pretty much what it was like for Salazar and Beardsley back in the day. So a good Boston simulator! 1 mile easy warm-up 13.1 mile progression run in 1:24. Ran the last mile in 5:48. 1 mile cool down. Right heel aches. Right hamstring very iffy and will be aching badly around mile 18. Both knees ache. Left achilles sore and had to stop and rub it some during the cool down. Other than that, I'm ready for Boston. The new Salazar autobiography is out Tuesday. Just in time for Boston no doubt. Maybe I'll get it and read it on the plane for motivation. Might make me want to score some Prozac?
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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 trail miles in the Dimple Dell Gully. Glad to be getting the warm weather runs in. Today was 10 degrees warmer than the Boston forecast. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Brisk two mile walk this morning. Decided to count it as one mile of easy running. This was just to keep from getting fat as I reduce my miles the rest of the week. Easyish gym workout this afternoon. PM: One mile easy, weights/core workout. Lifted a little harder than I had planned. No more of that silliness before Boston.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Seven miles on the treadmill. Worked my way slowly up to marathon pace and then back 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 | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles easy. Many of my achy parts are feeling better. Right hamstring that started acting up during the Salt Lake 15k is bumming me out. I haven't really tested it and in the marathon I'll be running slower than I was in the 15k, but I'm not sure how it will feel in the later miles. Only one way to find out I guess. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Easy run plus several fast striders in the road in front of my house. It's been a hectic day. This is the weekend of my annual Alta High AP U.S. History seminar where we bring in a famous historian/author to spend a weekend with our students. This year Randy Roberts from Purdue University in Indiana is here. Just got home at 9 PM. When I scheduled this back in November I forgot that this is Boston Marathon weekend. I haven't even had time to think about basic issues like how I'm getting places this weekend.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Easy run around our hotel with Steve and Walter plus a few fast striders at the middle school across the street. |
| 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: |
Boston Marathon (26.2 Miles) 03:12:30, Place overall: 8000, Place in age division: 2000 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Today I ran the Boston Marathon. This is a very old and apparently quite prestigious race in one of our nations' most historic cities.
I started out kind of slow and ran at increasingly slower speeds as the race progressed.Often I walked - beginning at 16 miles I took regular walking breaks. Had some great conversations with spectators who felt sorry for me. The best part was when it ended.
Hats off to Jeff Shadley who ran a truly inspiring race.
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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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Way less sore this morning than usual after a marathon. I guess that's what happens when you race at your training pace.
My foot really hurts though and I think it will be a while before I can run again. Checking the weather - looks like tomorrow will be perfect for running the Boston Marathon. I'm going to do a lot of thinking over the next few days about where I am going to go with my running. I really want to be doing this for the next thirty or forty years.One thing for sure is that the marathon won't be the focus of my training and racing. If I ever run another good one , It will be completely by accident.
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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. More sore today than yesterday. I'm jealous of those folks who can run a day or two after running a marathon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Didn't run again today. Instead I took Abby to swim practice at the Fairmont Pool and Ann and I fed the ducks and walked around the park with Andy. Actually Andy did most of the duck feeding. There were already some ducklets. I did some stretching while Andy played in the sand with a boy he met at the park. Might go for a walk later although even walking hurts my foot. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 workout of any kind today. Juggling Ann's work schedule, Abby's swimming, and Andy's baseball. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Fifteen miles of cross training. 5 miles on the elliptical in 35 minutes. 10 miles on the Lifecycle in 27:45. PM: Walked to gym. Swam one mile. 2/3 freestyle, 1/3 other strokes. Walked back. Sixteen miles of cross training. I should start counting it as "running" so I look better on the mileage board. Foot hurt on the walk! Been in a funk today reflecting on the fact that I wasted four months of training and a couple thousand dollars to run a 3:12 marathon and aggravate an injury to the point where I might not be able to run/race for a couple months. Great decision making all around.
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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 | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
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Walked to gym. Six miles on the elliptical. One mile warm-up, five miles in 36 minutes. Walked home Eight miles of cross training. PM: 20 miles on the stationary bike in 55:30
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
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Donned my speedo today for 80 lengths of the 24 Hour Fitness pool. Seriously. PM: Walked a couple miles. No noticeable improvement in my foot. I rarely get injured, but when I do it's never something that gets better in a week or two. I'll just keep plugging away with the cross 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM: Two mile walk. 125 push-ups, 125 sit-ups. Had a delicious and nutritious smoothie for breakfast. PM: Five miles of actual running on the treadmill which is much nicer on my heel than the roads are. Cautiously optimistic but I'm still going to mostly cross train for a couple 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 |
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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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I'll call today's workout a "cardio medley". 1.5 miles easy running on the treadmill. 200 floors on the Stair Master torture device. Apparently this is a distance of about 4.25 miles although I'm not sure what that means. 4.25 miles pretty darn hard on the elliptical. Allie, if you're reading this, the new auto spell check function keeps making me spell elliptical correctly. Bummer. Or maybe "cross training potpourri".
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: Four easy miles on the AHS track. Lots of rain. felt good. PM: Five miles at 8 minute pace while Abby was at swim practice. I dug down about two years into my shoe pile and pulled out an old pair of Brooks Ghost's to run in tonight. Felt way better on my achy right foot than my newer, more minimalist shoes. So it's back to the Ghostesses. My breakfast smoothie recipe. One frozen banana in chunks. A bunch of berries or cherries. A pile of low fat, plain yogurt. Two scoops protein powder. Two tablespoons wheat germ. A cup or two of juice - but not acidic citrus juice. Blend. You're welcome.
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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 |
| 6.25 miles on the treadmill averaging 8 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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8.5 miles on the treadmill. Foot not getting any better or any worse. PM: Six miles around Sugarhouse/HH track. 14.5 miles of running today! We are celebrating Andy's adoption day today as usual by going to Bucca di Beppo for dinner. After we finalized his adoption six years ago today we all went there and so we've been doing it every year since. I ran a lot so I can eat a lot. Isn't that why we all 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 | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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Six miles of ancillary training. 1 mile warm-up on the elliptical 225 floors on the stair master PM: 3.4 mile walk with Ann in 57 minutes. Pretty speedy for me as I'm not a good fast walker. We declared child #1 old enough to babysit child #2 while we go for walks. It's a good cheap date too. Spent a lot of time working in the yard today and it looks pretty decent. I need a new hammock though and can't believe how expensive a decent one is. Mine was a father's day present about ten years ago. I'll be sad when Andy stops using the word "lawnmower" as a verb. For example "dad don't lawnmower over that tennis ball". By the way, "ancillary training" is the official coaching term for cross training. Grilling some burgers now with some sweet potato fries and cold "soda pops".
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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AM: 4.25 easy miles on the Alta track. Close to a perfect morning for a run. Thinking I might try a seven or eight mile trail run this afternoon. PM: Six miles on the treadmill. Worked up to 9 MPH for a while. Heel is more of a dull ache now rather than a sharp pain. Good news.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. 14 hour work day and then wanted to spend time with family. Too tired at 9 pm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 one hour on the treadmill. Still struggling through a running funk. Not looking forward to my runs. The thing is not running bums me out even more. I'm sure I'll get through it when I come up with a reason to train hard that I can believe in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 1.00 | 0.00 | 0.00 | 9.25 |
| Didn't think I was going to be able to run today. Abby had a swim meet in Orem all afternoon. As luck would have it, the meet was at this big rec center with lots of treadmills. So I was able to squeeze in some miles in the long wait between the 50 free and the 100 back. 9.25 miles. Last mile in six minutes. Heel hurt pretty bad when running fast. So I'm not going to do that anymore 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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| | 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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Spent the morning at school trying to jam some more knowledge into my kid's skulls before the AP exam next Friday. Then more of Abby's swim meet in Orem. Those things can drag on as long as any track meet. Will try and run some later. PM: Four easy 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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
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Alarm went off at 2:30 this morning. The dog started harassing me right away so I took him for a quick walk and fed him. He's used to thinking that his day starts when I get up I guess. Had a cliff bar and some juice and a cup of coffee. Took a shower and headed to the gym at about 3:30. Ran 30 miles on the treadmill in 3:57. The slow pace is because I had it in my mind that I might run as many as 40 miles and I didn't want to push it. But I quit at 30 because I was kind of tired and loosing interest in the run. Kept the incline at 1.5% the whole way. Not sure why I did this run? I did it on the treadmill because it's way easier on my foot. Now I'm home in time for Ann to go to yoga and to take the kids to church. I'll probably nap some this afternoon. Third longest run ever after my two Grand Canyon runs. PM: Hiking and picnicking with the family in Mill Creek Canyon. Legs feel good. Foot kind of achy.
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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 |
| Super easy jog while Abby was swimming. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 easy miles around the neighborhood and 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles at 7:30 pace up and down the Jordan River Parkway after work. Beautiful afternoon. Well, I'm all the time sore and achy everywhere. Knees, shins, feet... even after days off or easy days. I've read lots about how some runners adapted to the realities of an old body and about 60,000 miles on the odometer. John Keston (the first over 70 guy to break 3 hours) trained every other day with long two to three hour walks on the "off" days. Might have to start making some concessions without surrendering. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 just forgot to run today. Ann had to work tonight so I just hung out with the kids. Went to the Bees 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles at 7:30 pace while my young scholars were taking the AP U.S. History exam. This is my favorite "working" day of the year - where I am literally not allowed in my classroom until noon while they administer the test. So I wander in a little late, read the paper and drink a cup of coffee in the faculty room, go to IHOP, wander around aimlessly for a while, and then run. Going to show the wholesome, family friendly movie "We Bought A Zoo" to the five or six kids who will bother to show up for my 4th period class. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Met Jeff Shadley down in Sandy early this morning for a really good run in the gully up into Little Cottonwood Canyon and back. Lots of hills and sand so felt like more than 13 miles. Hoping to meet the crew up at Ruth's for brunch now.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jogged up to the Red Box and back to return a DVD. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Gully long run. Sun is coming up early enough so that I can get a decent trail run in and still make it to work (almost) on time. Makes the whole day go a lot better when I can get in a decent morning run without getting up at 4 AM. Especially good today since I'm teaching the Holocaust and that always bums me out. PM: Five miles of ellipticaling .
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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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Eight miles in 60 minutes around Sugarhouse Park. Knees hurt. Foot hurt. I sure would love a pain free run. Small victory tonight at Andy's baseball game. He built no sand castles in the infield! Not that there's anything wrong with sand castles just that there's a time and a place. I've had a hard time getting this through to him. Last week I took him to a Bees game and spent a long time pointing out to him how the fielders concentrated on the game and other finer points of baseball. I asked him if he had any questions and he said "yeah, can I go ride the train".
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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 | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
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4.15 miles in 36 minutes around the neighborhood. I could say that at least I'm going to save a lot of $ on race entry fees this year. But no, I registered for a bunch of races months in advance. PM: 1.5 miles around the neighborhood. Stopped when the foot started hurting.
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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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AM: Half mile walk with the dog. Could be the most beautiful morning ever here in Salt Lake. We picked up Ann from work at 8 am and then got some breakfast at the Corner Cafe on the way down from the U. I just had a cup of coffee though as I had already had a sensible breakfast of Grape Nuts with blackberries. Now I'm going to take the kids to church for "Vacation Bible School" kickoff. I will get in a few miles after Ann gets up and before we go bowling with Jake, Andrea, Fritz, Fiddy, Allie and a few other blog folks. PM: Walked to the gym and back. While at the gym I did 6.25 miles on the treadmill starting at 7 mph and working up to 8.5. Walking home I saw a sign in a yard that said, "an old fisherman lives here with his best catch". I'm pretty sure Ann won't go for a sign like that in our yard when we get old. Of course I don't fish. Went bowling with Ann and the kids this afternoon. I rolled a 139 and a 131. Ann did 144 for her second game. Had a lot of fun with a bunch of young folks from the blog including Fritz, the reigning king of local marathons, who was doing pretty well considering his 2:22 marathon yesterday.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| About the same as yesterday, but did a few minutes at six minute pace. Actually was a little sore from my TWO STRAIGHT days of running. Make that three straight after today.
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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 |
| 7.25 miles at 8 mph on 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Five easy, un-timed miles around the neighborhood. Felt OK. Pretty good day. Had my annual XC organizational meeting at school. Pretty good turnout - about 70 kids. Swim practice with Abby and Andy and then frozen yogurt. That reminds me - there are people on this blog who shall remain nameless who are really into frozen yogurt (or "fro-yo" as they call it in their hipster lingo). Anyway, for those people, The Yogurt Stop on 2700 South just East of the Blue Plate has 50% off all day on Saturday. I think I'm going to start training some. Not going to do any serious summer racing except for the Des News Marathon if all goes well. Then point to a couple fall races then the biggie in December. Maybe the body will hold 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: Five easy miles around Sugarhouse before work. Half mile walk with Abby. PM: Six miles in the Dimple Dell Gully. Did mostly the western section west of 1300 East. Nice trails, really rocky in some areas 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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AM: Two easy treadmill miles and some weights/strength training. I tried to take it easy since I haven't lifted for about two months. Stuck mostly to machines and not the Olympic lifts. Probably over did it anyway. Went to Chick-Fil-A after with the kids and ate a fatty chikin biscuit which probably cancelled out the benefit of the workout. Abby had a good observation about the cows - "they aren't very good at spelling, but they are actually pretty good when you consider that they are cows". True. PM: Easy 4.25 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: 4.5 miles on the elliptical. PM: 6.5 miles around Sugarhouse and the HH track. Spent a good chunk of the afternoon going through my baseball cards from the early 1970s and checking prices on the internet. Nice to know I could pay the mortgage for a month with them if I had to. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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I had my first really great run in weeks this morning. Headed up to Park City to do the Jeremy Ranch run that Jake and Andrea "discovered" last year. What a beautiful run. Perfect dirt road the whole way, a stream that parallels the road, lots of wildlife, cows, horses, gently rolling hills, no traffic. One of those "why I moved to Utah" runs. I'm pretty sure there is no more beautiful state in the nation. I'm kind of embarrassed that it took me ten years to get clued into this run. Anyway, I ran out a little over six miles and then turned around for 12.25 miles in 1:33:30. I was keeping it right at about 7:40 pace until I bumped into none other than Jake Krong himself on the way back. I was happy that Jake decided to join me at my pedestrian pace which I was forced to ratchet up to a scathing 7:10. I have a little pride. Soaked my legs in the ice cold creek for 20 minutes after the run waiting for Jake who was running a couple more. Just a little foot pain - very encouraging. Also was digging my new Montrail Bajada trail running shoes which I was breaking in this morning. Does dirt road count as a trail run? Nice afternoon and evening. We went to the Fort Douglas Cemetery. I didn't realize how old it was - dedicated in 1862. Lots of Mexican War and Civil War Veterans buried there. Abby and Andy brought some flowers to place on the graves. Grilled hamburgers and played badminton. Jake came over and was a good sport with Andy as usual. Almost had to quit the badminton when we got all the birdies stuck in our trees plus a racquet thrown up to try to knock the birdies down, plus a small shovel. The tree was pretty well decorated.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles plus iron pumping, core, ploys late because I had work, kid's sports, and homework issues. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Met Jake up at Jeremy Ranch this afternoon. I was pretty sore from the weights yesterday, but still a decent run. I did an easy mile warm-up waiting for Jake and then we did 8.25 miles in 1:01:30. I'm going to be putting a lot of miles on my car driving up there for that run this summer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 8.2 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Same thing as yesterday. Seven on the treadmill at 8.2 mph.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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15 miles in 1:55 on the road at Jeremy Ranch. I discovered that the dirt road ends at 7.25 miles on the east side of Big Mountain/Des News Marathon starting line. I'm going to drive from the Jeremy Ranch start to Ruth's Diner someday to see how far it is. It was warm and humid up there today and I was feeling the lack of water at the end. Nice long soak in the river when I finished. Read some excerpts from Scott Jurek's book coming out this week. I think I'll pick it up next time I'm at the book store. I can use the motivation.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Basically the same run as yesterday up at Jeremy Ranch except I waited until 3 PM when it was 85 degrees to do it today. Hard, hot, dusty (lots of cars up there tearing up the dirt road - I have grit in my teeth). Ran the uphills pretty hard so I could get my heart rate up without too much stress on the legs. Don't really know how hard exactly as I did the run without a watch or Garmin. I'm really knackered and my foot hurts but it feels good to run hard so I don't care too 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: I'm going to credit myself with an hour of strength training this morning as it's yearbook day here at school and I spent about that long hefting and stacking heavy yearbook boxes. Plus the AC appears to be broken so it's extra hot. No running today. This ends a 10 day streak which is a lot for me. I generally need a day off every week or two even when running slow and easy.
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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 |
| Nada, zilch, 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Seven miles in The Gully with my good buddy Steve Anderson. Steve was in the neighborhood after dropping of his son Bentley at the LDS church's Missionary Training Center in Provo to prepare to convert all the residents of Nashville Tennessee. Nashville is the HQ of the Southern Baptist Convention so it would be a bit like being a Baptist missionary in Provo. Last day of school. Year seventeen is in the books. Cross country practice starts on Monday. Can't wait! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 miles in 47 minutes around Sugarhouse. Threw in a few "fast"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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run on 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles around Sugarhouse Park. Exciting yard sale action at the Murphy house. Abby has decided to go into the hand made greeting card business and she has spent the last three days making cards to sell at our yard sale. It's making me a little sad that they aren't selling very well so now I'm having to go around the neighborhood asking people to buy them. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Walk/jogged to the gym and back on maybe the most beautiful morning of the year. Lifted pretty hard at the gym along with some core exercises and plyos. Did some lunges which I'm sure to regret tomorrow. Nothing makes me more sore than lunges. Probably because I don't do them enough - I think you need to do them all the time or not at all. I'm going to try to get in a longish trail run up in Park City this afternoon but Vacation Bible School starts at church at 4 PM so I'll be a little pressed for time. I was reading the Tribune this morning and I found myself getting really annoyed at the new "Fit & Active" section they have on Sunday's. I had high hopes for this section a few months ago, but it's been a huge disappointment. It's mostly aimed at helping sedentary/obese people become a little less sedentary and obese. Why does everything have to be aimed at the lowest common denominator? PM: Pretty great run. Ann and the kids dropped me off at the Jeremy Ranch Road. I did the 7.25 miles to the end of the dirt road then I turned left at the paved road towards Big Mountain. It's 5.5 miles from the end of the dirt road to the top of Big Mountain and it's unrelenting uphill the whole way. But I wimped out and bailed on the run after 10 miles. A pretty hard 10 miles though. It would be about 13 miles from the Jeremy Ranch trailhead to the top of Big Mountain. I think there is a trail running option that follows the old Mormon/Pony Express trails to the top of Big Mountain that begins at Mormon Flats. Lots of undiscovered options up there.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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One easy mile warming up and setting up cones for cross country practice in the gully. I'm sore everywhere from the lifting and hardish running yesterday. Might take the rest of the day off. Close to fifty kids showed up for the first day of practice. Not bad at all and they seemed excited and ready to go.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles on the treadmill averaging 8 mph. Got it up to 9 mph for a while. Beautiful day, but I'm being cautious with the foot before the trail run up at Alta tomorrow. I finished Scott Jurek's book. I'll have to write a review soon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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My review of Eat & Run by Scott Jurek. I am predisposed to like Scott Jurek. To begin with, he's from Minnesota and I generally like Minnesotans. My wife is from the same area of Minnesota, I got married there and lived there for a couple years. Secondly, he's a very sincere guy who genuinely wants to better himself and make the world a better place. Third, he's a Wendell Berry fan and anyone who likes Wendell Berry is high up on my list of people I like. Fourth, even though he's a preachy (he tries not to be but is anyway) vegan, he still drinks beer. Finally, he was always a good son to his mother who was suffering from Multiple Sclerosis for most of his life. That counts for a lot. So I couldn't wait to read this book for the obvious reason - he's won about twenty-five 100 plus mile races and this is obviously someone I can learn a thing or two about running from. I also felt like, based on other things I had read about him, that he was a genuinely thoughtful person who has acquired a bit of wisdom along the way. I found that to be mostly true. The problem is, it takes a certain amount of time to become wise. Most folks in their twenties have very little wisdom. Their job is basically to shut up and look good. Most people (like Jurek) have acquired some wisdom as they approach forty. The problem is, they often confuse their little bit of wisdom with a lot of wisdom. But I give Scott credit for trying and he really works hard to reach for the deeper meaning in things. OK, some things I liked about the book... 1. The recipes. And it didn't bother me at all that they were sprinkled through the text rather than all lumped together at the end. I think he wanted drive home the idea that eating a certain way is central to his life and not an afterthought. We Americans tend to regard food and the whole eating experience purely in functional terms. We have to cram in the calories. We always eat on the run, eat in our cars, at our desks. Food is purely fuel. I think Scott looks at it the way a lot of Europeans do - as a part of a life well lived and deserving of a lot of care and reflection. 2. The race descriptions. He is one intense competitor. Anyone who can run a 65 minute 15k from like mile 85 to 95 of Western States blows me away. I have to admit that as I approach my first trail ultra in December, I'm more fired up than ever now. A little more humble and terrified too. 3. His description of his friendship with his friend and pacer, Dusty Olson. This would be a book in itself and it makes you think about all the things that go into success at the highest level, in any endeavor, beyond pure talent. In short, Eat and Run was well worth my time. I found it to be much better than most running biographies I've read including Alberto Salazar's recent effort. Y'all should read it. P.S. After reading this back to myself, I think I might write another one where I just make fun of vegans. It would be satisfying to pass Jurek about 80 miles into, say the Hardrock 100, knawing on a turkey leg. AM: Washed and vacuumed car, mowed lawn and trimmed bushed, Jogged to the gym and back and lifted weights. Medium-long trail run up at Alta Ski Area at 6 PM with the Alta XC team for anyone who wants to come. PM: Did me an eleven mile trail run up at Alta. Only had to run through a couple small snowdrifts.
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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 |
| Just about four miles of walking this morning at cross country practice at Sugarhouse Park. My runners are really working hard this week and have a great attitude. We are heading to Colorado today for my sister's wedding this weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Eleven miles from Frisco, Colorado up to a place called "Officer's Gulch" and back. Uphill for 5.5, downhill for 5.5. I'll have to look it up, but it feels like we are up around ten thousand feet. 8:30 was difficult on the uphills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Nice, easy run around my sister's neighborhood in Larkspur, Co. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM: 4.25 easy miles on the POS hotel treadmill - early while everyone else was still sleeping. Now down to the spiffy Hampton Inn breakfast! PM: 13.75 on the Mineral Belt Trail in Leadville, Co. This definitely ranks as one of my five most unique and enjoyable runs ever. The Mineral Belt Trail is a twelve mile trail that circumnavigates the town of Leadville and all the closed down silver mines. www.mineralbelttrail.com. The awesome awesomeness of this place can not be over stated. More tomorrow after I do some running on the Leadville 100 course. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Hectic travel day. Unable and unwilling to squeeze a run in like I planned. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Drove home from Grand Junction today. Had a cheeseburger at Ray's Tavern in Green River along the way. Best burgers in Utah and it's probably worth a drive to Green River just for that. Also went to the John Wesley Powell Museum which is really nice. Topped it all off with a spin through the Prehistoric Museum at the College of Eastern Utah in Price. Cool if you like dinosaurs and prehistoric stuff. Tired when I got home, but managed a couple laps around Sugarhouse Park. Was pleased to find it not 100 degrees like it was yesterday in Colorado. Think I might need to think about training for something. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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AM: Met James, Allie, Fritz, Jake, and Andrea at Highland High this morning for an easy seven. Nice to run with a group after a week of solo running. Chilly this morning. Almost needed gloves. PM: Nine miles at Alta - up and around the Albion Basin campground three times and back down. Nice to have Jake and Kevin along.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Today I walked four miles around cross country practice at Sugarhouse and to and from the gym. This while wearing a heavy backpack loaded with books and gym gear. Imagine! At the gym I rode 20 miles on the lifecycle in 55:30. Generated gallons of sweat. I counted all of this as 10 miles. Yes, my foot hurts. Why doesn't this injury go away?
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles on the treadmill at seven minute pace. Decided to pay attention to my heart rate a little bit. It stayed at 132-135 the whole time. Looking forward to the trials 10,000. Also excited about my long trail run planned for tomorrow. Or, long for me these days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 easy around Liberty Park. Hot already, but didn't notice the smoke from the fire like 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Eleven miles averaging 8.6 mph on the treadmill. My foot thanks me for using the treadmill and I think I'm going to do that for a while except for the Wednesday runs. We'll see how that works out. I am starting to feel a little zip returning. Saw Fritz at the gym pounding out some miles on the bike the day after winning the Wasatch Steeplechase. For those of you that aren't from around here, Wasatch may be the toughest shorter trail race in the country. Spent some time with Steve Anderson yesterday and while I was talking to Fritz I was thinking about how great it is to have so many dedicated and talented runners so close who are also genuinely thoughtful and interesting people. Lots of folks to learn from and be motivated by. Went by Whole Foods after the run and picked up some of their "California Quinoa" salad for lunch along with an assortment of olives from the over priced olive bar. Scott Jurek would approve. FYI, I was on the Scott Jurek website checking out his speaking tour for his book. So far he's just visiting hippy, granola college towns (Boulder, Austin, San Francisco, Seattle, Portland) and I guess Salt Lake doesn't qualify. I sent his "people" an email urging them to put Salt Lake on the schedule but no response so far.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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Nice run this morning at cross country practice. Arrived at the gully in Sandy a little before 8. It was already pretty hot and my motivation was not high. When my runners showed up I got them going on their various runs and then hung around a while waiting for late arrivals and seriously contemplating running into the air conditioned gym for a treadmill run. Then Celeste Gutzman, one of my recently graduated runners, showed up. Celseste ran a 5:14 mile on the track this year and is really running well. So I ran with her. She faded a bit on the big hill at the top of the gully but hung with me everywhere else. She's really excited about running in college next year and that makes me feel good. Anyway, she was a run saver for me this morning becasus I might have wimped out without her.
Stopped by Wasatch Running on the way home and chatted with the guys about what a beast Fritz is and picked up a new pair of Brooks Ghost's. I've decided that thinking I'm not a heel striker doesn't mean I'm not a heel striker and I like the cushioning in the heel the Ghost has - especially on the pounding downhills I run around here. PM: Hot as Hades once again here in SLC. Took Abby to practice her swimming with the mighty Wasatch Front Fish Market team and then squeezed in five easy miles at the gym before picking her up. Enjoying some tasty olives now. Very little heel pain this morning, but lots this afternoon. Going to take tomorrow off. Ann and I are going to check out the Avett Brothers at the Gallivan Center tomorrow evening.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 22 miles on the Lifecycle. 2 mile easy warm-up. 20 miles in 55:30. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Went to HH this morning for the group run but the group wasn't there. So I went to the gym and did 6.25 on the treadmill. Big Alta run tonight. PM: 9 mile run up at Alta. Jake, Kevin, and Fritz joined up which was great. Some of my guys are really looking good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Six miles on the treadmill. Some of it kind of fast. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Rest day. Spent the day on a ladder picking apricots from our HUGE apricot tree in the backyard. Chopping them up and freezing them for use in smoothies. We have way more than we can eat. Anyone who wants to come pick some can. I'm going to race a 10k 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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| | Race: |
Run For The Children 10k (6.21 Miles) 00:37:44, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.21 | 0.00 | 9.21 |
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This race may have been just what I needed. I didn't even know about it until Thursday when I ran into Demetrio and Carol Cabanillas out at Sugarhouse Park at cross country practice. Demetrio encouraged me to run so I had to say yes. The course is a rarity in Utah - pancake flat the entire way with the start and finish in Liberty Park. I showed up at 7:00 to pick up my packet and saw lots of the familiar USATF circuit fast guys plus Dennis S. jogging around. Turns out Dennis wasn't racing, just taking pictures of his wife who was. I had no Masters competition and finished seventh overall. I think the second master was six and a half minutes behind me. I ran relaxed and comfortable the whole way - no suffering whatsoever. Wasn't aware of what I was running since I didn't wear a watch and they weren't reading split times at all. I was pretty pleased at how I felt with no faster running for several months.Nice to pick up $75.00 for the masters win.
Abby and Andy both ran the kids mile. Abby finished first overall and won $10.00 and a Razor scooter. I told her she had to give me the money or I would report her to the NCAA and she would forfeit her college eligability. Andy got a medal and a gift card to Chuck-A-Rama, a place I've never been to but will now have to. So all in all, a successful return to racing. We'll see if it leads anywhere. Icing my achy heel now. Not too bad but I should be careful. Probably will cross train on the bike later.
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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 |
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AM: Three easy miles during cross country practice. I had a ton of kids show up today. Weird because 4th of July week usually equals poor attendance. PM: 4.5 easy 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy Four miles plus several hours of standing in one place at the side of a swimming pool in American Fork in 100 degree heat timing a kids swim 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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| | Race: |
Sandy Classic 10K (6.21 Miles) 00:37:29, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.21 | 0.00 | 8.21 |
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That's right, I won a race today. Ran the Sandy Classic 10k. This race used to be a big deal and on the circuit and still has a pretty large field. Didn't run the Murray Fun Days 5k because I missed the registration and there was no race day registration. The city of Sandy was more accommodating than the city of Murray. Ran without a watch again. Cruised along with a guy in a Southern Utah University singlet (I'm guessing NOT Cam Levins) until he dropped way back. I really enjoyed the police escort - it's been a LONG time! Didn't even really mind the exhaust fumes. The best thing about this race was that they hand you your prize $ the second you cross the finish line. Seriously, this dude stuffs a $100 dollar bill in my hand as soon as I cross. Talk about instant gratification! The Salt Lake Marathon could learn something from this race... Now off to march with the kids in our neighborhood 4th of July parade. PM: Walked to the gym. Hot! Lifted and did some ploys and core stuff. Walked home. Still hot! Signed up for a 10k trail race in Park City on Saturday. Third 10k in a week. I guess that's one way to get the tempo runs 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 |
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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 |
| Easy recovery run on the treadmill. It rained today in Utah for the first time in forty days - a reverse Noah's Ark situation. So the humidity was 75% when I ran. I actually broke a sweat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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| | Race: |
Park City Trail Series "10K" (6.5 Miles) 00:43:15, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.50 | 0.00 | 9.50 |
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Where to start with this race? Expensive ($40.00 for a local 10K), no POPs so we all had to cram into the park restroom with one stall and no toilet paper, 6.5 miles for the 10K, an awards ceremony 90 minutes after the race, lame age divisions, I was 40-49, and no Masters awards, my award was a pair of socks that won't fit me. On the plus side, the race organizers, mostly women, tried to mask their incompetence with enthusiasm , good intentions, and cuteness and almost pulled it off, THE COURSE WAS GREAT and well marked and I had a lot of fun racing it, nice pint beer glass instead of another t-shirt I don't need, great location. The winning time was in the high 39 minute range. The three guys that beat me were 26, 27, and 17. I had a pretty good race with the kid for most of the way - I closed with him on every uphill and he cruised away from me on all the downs. I thought I'd get him in the end but the last quarter mile was downhill and he was faster than me. Harder course than advertised, some fun downhill switchbacks and lots of uphill and a fair amount of singletrack. I felt like I was flying on the downhills but I'd look at my Garmin and it would be like 6:15 pace. I was breathing harder than my last two races and was actually racing pretty hard despite the time. All in all a fun race and a good workout. I had to get up and out the door pretty early this morning for this one. Abby woke up early and said she wanted to come with me which was fun. She warmed up with me and was cheering for me at the finish. No extra miles in after the race though because I was hanging out with her and petting all the dogs at the park.
Might bring me in at over 30 miles for the week with three 10K's in the last eight days. PM: Two easy miles, weights and iron pumping activities.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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I met Jake, Andrea, and Fritz at Jeremy Ranch and 7 am. Ran 14.5 miles in about 1:50. Pretty easy run and lots of yakking. Pace wasn't hard but my legs felt less than zippy. Saw 2:12 marathoner Patrick Smyth out on the road as well as lots of cows and baby cows. Heading up to Snowbird now for some alpine sliding, zip lining, and ropes coursing.
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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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Major sweat-fest on the stair master for 330 floors which the machine said was worth seven miles. So I'll go with that. So I listened to President Obama talk about extending the Bush tax cuts for the virtuous middle class and tightening the screws on those making over $250k. It completely unreasonable how much this country asks of its' citizens - especially compared to previous generations. In case you all are wondering, I make less than $250k so I'm in the favored group who doesn't need to do any more to help our country.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles around Sugarhouse in 1:15. 96 degrees! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles with my team up at Alta Ski Area. Today was a very mediocre day for me. I was in this general funk all day and couldn't snap out of it. Not sure why. The run helped a little bit and now I'm having a steak burrito from Barbacoa which is helping a little more. Stopped on the way up to Alta at 7 Eleven for a free slurpee for Abby and Andy. Something I wouldn't even have known about were it not for Andrea's blog. So I told them to thank Andrea for it next time they see her. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Three easy miles of walking around Sugarhouse Park at XC practice. Had a really good group of kids today. I feel lucky to be their coach. PM: Went to the gym for a workout on the stair master. 1. Easy warm-up - 25 floors 2. Stretching 3. 459 floors in 60 minutes. Kept the machine between level 9 and 11 most of the time but jacked it up to 14 for a few minutes at the end. Machine said that was 10 miles total. Pretty fair job channeling my inner Fritz. Although I think Fritz does close to 600 floors in an hour. It was hard though. I'm heading to Santa Fe tomorrow morning for a week studying the history of the Indian tribes of the Southwest. Will give me three hours of graduate credit from Adams State College in Colorado. Pretty packed schedule everyday so the running might be hit or miss.
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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 |
| Easy but achy/creaky/old man run around Sugarhouse before hitting the road 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fun day of travel and I got to see a new chunk of America. Got out of the hotel pretty early this morning for the Murphy family - out before 8 AM. Went to the Four Corners and took the obligatory pictures of ourselves in four states. Abby and Andy have been saving money for this trip and they each have (had) about $30.00 so Abby got a Navajo necklace and bracelet and Andy got an arrow which he says he can use to kill a buffalo if we get stranded somewhere. Then we wandered through New Mexico visiting Anasazi ruins and eating a lot of junk food. Made it into our hotel this afternoon for some swimming and an easy four miles on the treadmill. Lots of push-ups and sit-ups. I don't have to check in for my class until tomorrow afternoon so I think we're heading up to Taos tomorrow so I can visit Kit Carson's grave and other history geek 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles at 5:30 AM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 miles at 5:30 AM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Easy four with some walking.
Don't think I can train and race hard consistently anymore. Haven't had a run without some pain (at least without 800 mg of Ib. ) since February. Not despondent, just need to re-think some things and reevaluate some goals. Heading to Bandalier National Monument with my class tomorrow. Lots of hiking and meandering through Pueblo ruins. Ann took the kids there today and they feel pretty superior having been their before Dad's "field trip".
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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 | 0.00 | 5.25 |
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3.25 miles in the early AM. PM: 2 miles of trail running in Bandalier National Monument. Lots of climbing up and down ladders into Anasazi cliff dwellings and kivas. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 running. Class all day. Schmoozing at a fancy wine and cheese museum reception all night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Two mile walk/jog with Abby in the trails around our hotel early in the AM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 trail miles along the Piedras River in southern Colorado - bout 40 miles east of Durango. Staying ant a nifty cabin on national forest land. Have a twelve mile long dirt road in front of my cabin that runs up the Piedras River Valley. Great run planned for the morning before heading back to Salt Lake. The kids and Ann went horseback riding while I ran. We were actually thinking of driving all the way back today but we stumbled on these cabins, probably built in the 20s or 30s, and had to stay. $72.00/night and it's the classic old knotty pine cabin with a full kitchen including 1950s era refrigerator. No TV, no cell phone reception, no wi-fi. We are a few miles down the road now at the Chimney Rock Taven which has free foosball, shuffleboard, and wi-fi. www.chimneyrockrestaurantandtavern.com May be a new favorite place. Almost perfect for 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy trail run in Colorado this morning before heading home. Wanted to go a bit longer but I didn't get started early enough. Great run though. Good to be 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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A great new Dos Equis "most interesting man in the world" commercial I saw today... "His small talk has been known to alter foreign policy" "He once ran a marathon because it was on his way" "Sasquatch takes pictures of him" Stay thirsty my friends! Good gully run with my boys - 7.25 miles in 55:30. I'm kind of agonizing over whether to run Des News or not. Of course the marathon is out of the question since I only average about 40 miles/week these days and I weigh 155 pounds. If I run the 10k I could probably win$250 since most of the fast guys are running the marathon. Then there's the streak. I ran my first Des News in 2002, three weeks after I moved to Utah and haven't missed one since. I've also won the masters division in either the marathon or the 10k six out of the last seven years - partly because I run whatever race Steve Anderson isn't running, but still... OK, I did it signed up for the 10K. I'm really not sure if my legs are ready for those downhills but I'm going to gulp some vitamin I and go for it.
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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: |
Deseret News "10k" (5.91 Miles) 00:33:20, Place overall: 53, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
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Today I set a PR for 5.9 miles as I was part of a large group of runners that took a shortcut. I knew we were following the marathon route and not the 10k route but since everyone in front of me was going the wrong way, I thought what the heck. I won my age group and finished second behind Walter in the masters race. Came through 5k in 17:00.I'm not unhappy with this considering my lack of running, zero quality running, and excess of abdominal flab. What I love about this race is the huge number of high school kids that run. They all go out too fast and it gives you a lot of people to pass the last few miles. Better than being passed. Why are there hundreds of people these days running 10k's who dress like they're running the Hardrock 100 or something? How much fluid and calories does one need to ingest during a 10k? After the race I walked back along the marathon course and ran some with Fritz (1st), Sasha (3rd), and Steve Anderson (4th) as they finished the marathon. Awesome showing for this here blog.
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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 just learned that Ryan Hall and I are both 5' 10" tall but that he weighs 134 pounds while I weigh 154 pounds. I wonder if that is significant? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Three mile walk around Sugarhouse Park during cross country practice. Legs still sore from the race Tuesday. I'm not as young as some people on this blog or as tough as others. I'm going to share a simple experience I had today in order to make a semi-profound point. One of the annoying facts about moving to a new town is finding a decent place to get your hair cut. When I lived in South Carolina I went to the McAallister Square Barber Shop for most of fifteen years and the same guy cut my hair the whole time. It was what a man's barber shop is supposed to look like. Barber pole out front, chairs that were from the 1930s or so, plastic combs and Vitalis for sale by the cash register, a baseball or football game on the TV, lots of sports talk. Most importantly, no women, either cutting hair or as customers. When I moved to Utah in 2002 I took the path of least resistance one day and went to a Supercuts. Big mistake! Problem is I got sucked into it out of convenience - they are everywhere, you don't need an appointment, and it's quick. So for ten years that's what I've been doing. Sometimes I end up with a decent haircut, but generally not. So I needed to get my haircut today and I was thinking about how I actually used to look forward to getting my hair cut going all the way back to when I was kid with my dad. So while I was at cross country practice this morning I decided that when I got home I would google "best barber shop in Salt Lake" and go there. So I ended up at Ray's Barbershop on 21st South and it was everything I was looking for. Excellent haircut, lots of autographed Jazz and Ute jerseys on the wall along with framed black and white photos going back years. Extra touches like actually shaving the back of your neck with hot lather and a straight razor, eyebrow trim (important when you get over 40!), and the old school shoulder rub at the end. And no women in sight. I remember back in the 70s and 80s when "unisex" styling salons became popular. It seems to me that "unisex" simply meant that the men were now going to start looking more like women. Probably acting more like women too as the atmosphere of these places is noticeably less masculine than the traditional barber shop. Now here's where I want to make a larger point. Much has been written lately about how we are becoming more and more stratified and segmented as a society. Income disparity is at an all time high with the rich getting richer and the poor getting poorer and a shrinking middle class. Lots of things are status symbols today that didn't used to be. Like getting your haircut. Remember when presidential candidate John Edwards took flak for his $400 haircut a few years ago? Rich people not longer get their hair cut and the same places as everyone else and this is a bad thing. We used to have what sociologists call "leveling" experiences all the time in our daily interactions. In small town America sixty years ago every man got his hair cut at the same barbershop - the doctor in the chair next to the construction worker. Everybody used to shop at the same grocery store too until Whole Foods came along and made that a sign of status as well. So we have fewer places where people of different classes mingle and share conversation and we become more and more polarized as a society. I could go further into the whole concept of gated communities and the like but I'm running out of steam. http://raysbarbershopslc.com Oh, and apologies to Jake and Bret who probably can't relate to any of this :) PM: Eight easy miles. Or at least as easy as it can be at 100 degrees. But according to weather.com it only "feels like" 94. Whatever.
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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 miles at 7:30 pace around the neighborhood and Millcreek. Ran into Jake for a couple miles which helped me break out of my 8 minute pace rut. Hot again. Good burrito at Chipotle for lunch. Read an article about how they think they are saving the world with their food. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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14.25 miles in 1:48 on the dirt road at Jeremy Ranch. Legs still a little sore and very sluggish. 71 degrees at the start, 81 at the finish. Tough run for me but I'm glad I did it. Why does this run seem more uphill every time I do it? I actually thought about running that 150 foot drop per mile half marathon down in Utah County today but I'm glad I didn't now.Who knows how long it would have taken me to recover from that! Jake brought up a good point that I knew but had forgotten about American distance running legend Pat Porter who died this week in a plane crash in Arizona. If you remember the Prefontaine movie Without Limits, it was Porter who played Lasse Viren in the movie. Nothing like getting an 8 time USA cross country champion to make the running scenes look believable. Took the kids swimming at the Steiner pool and frozen yogurt after. Another 100 degree day here in Salt Lake. Watching Olympic beach volleyball now. Not a bad Saturday.
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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 running today.Washed some dishes. Did a load of laundry. Watched a lot of Olympics. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 miles in the gully with my team. PM: Swam one mile at the 24 Hour Fitness Pool. Enjoyed a feeling of general well-being.
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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 |
| AM: Three mile walk just to get out of the house because the kids were driving me crazy. I had the first inkling that it might be time to go back to work. PM: 7.5 miles on 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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8.5 miles on the treadmill averaging 8 mph. Watching the Olympics I just learned that the Brits consume 156 million cups of tea every day. Works out to 3 1/3 cups per person. They interviewed Thomas Twining - the 10th generation in his family to head the Twining's Tea Company. He claimed that tea was "the most healthful and sociable beverage one can consume". Actually caused me to get up and make a cup of tea.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Eleven miles in 1:25 around Sugarhouse.Right knee ached, heel hurt lots despite taking Ibuprofin. There's a discussion going on on the letsrun message board called "what would Galen Rupp have to do at the Olympics to become a household name in the U.S. I would say win gold in the women's gymnastics all-around.
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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 miles on 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Twelve miles in 1:33 on the Jordan River Parkway. Abby and I were driving to Einstein Bagels this morning and she told me "I still want to be a veterinarian, but on my days off from being a veterinarian I want to have a mobile cupcake truck that drives around selling cupcakes. And in the time I have left over I'll still train for the Olympics in swimming". I need to get me some big goals. PM: Swam one mile at the gym. I'm going to count it as a mile of running. I have a question. I was just scanning the Olympic 100 meter results, including the preliminary heats, and I was amazed at the number of guys running in the mid 11 seconds to 12 seconds range. A guy from New Zealand ran 11.72. Seriously? That's the best New Zealand can do? I teach at a high school that has 2500 students, 99 percent of them white, and we have plenty of guys that can run that. Of course if you want to endure some real pain you can attend any high school track meet and watch heat 32 of the 100 and watch guys run 19 seconds. Our sprint coach used to like to send those guys over to me saying "they must be distance runners". As if I could take a 19 second 100 meter runner and turn him into a star in the 1600!
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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 |
| AM: 7.5 miles in the gully at cross country practice. I highly recommend an article in the recent Olympic edition of The New Yorker called "Marathon Man". It's about the famed running cheater Kip Litton who will be familiar to those of you who regularly visit the letsrun message board. I'd post a link to it, but it's not available online so you'll have to pick up the magazine. Twelve pages long about how this 40 something year old dentist from Michigan has been cheating in marathons for years. |
| 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 on the treadmill. Some of it as fast as 9 mph! Here's another question. Why is the United States so horrible at the triathlon? This is a sport we invented and we don't have to compete with Kenyans and Ethiopians. Yet in the four Olympic games in which it has been contested, the U.S. has one paltry bronze medal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Super duper run up at Alta this morning. Up to the Albion Basin campground and around the loop several times. Ended up running 12.25 in 1:39. We moved the run from our usual 6 PM because of the ridiculous amount of traffic up at the top the past couple weeks. The town of Alta needs to do something about that because it's ruining the whole area. PM: One mile of swimming in a local swimming pool.
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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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AM: 4.5 mile walk around Sugarhouse Park. What a difference four years makes... In Beijing the men's 800 was won in 1:44:65. That would have earned last place in this year's final. Both Solomon and Symmonds ran 1:42 and failed to medal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 1.00 | 0.00 | 0.00 | 10.25 |
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10.25 miles on the treadmill. On one of these miles I achieved a time of six minutes! Averaged 8.4 mph. Took Abby to the "Kid's Club" at the gym which she is getting kind of old for at eleven. When I checked her in the next oldest kid there was three. Had to bribe her with lunch afterwards. I wanted to watch the men's 800 again but can't find it on the internet. So I watched Dave Wottle win the gold in 1972 about five times on youtube. I was seven but I vividly remember it because of Wottle's golf cap. I think that's the same Olympics where Dwight Stones caused a stink for wanting to high jump in a Mickey Mouse t-shirt. That may have been '76 though.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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15 miles in 1:55 around Sugarhouse/Foothill. PM: Walked three 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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AM: Three mile walk. My main training goal right now is to lose the gut. The walks are helping with that without the impact. Plus I'm getting old and we old folks like to walk. Here's an idea for you who are entrepreneurs. I was talking to my wife about her evening at work last night and she was frustrated because she had this 430 pound patient that she couldn't get a blood pressure for because the entire University of Utah hospital didn't have a cuff big enough to fit around his arm. She also spent most of the night helping the doc to a lumbar puncture (spinal tap) but they didn't have a needle adequate for the job. Seems like in this day and age there would be a market for specialty medical devices for the obese. In the past she's had patients she couldn't cram into the CT scanner so the've had to go to vet clinics and use ones designed for horses. PM: 6.25 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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7.25 miles in the gully with my boys. Only twelve days until the first cross country meet. PM: Pretty hard workout on the Stair Master. 225 floors in 30 minutes plus a warm-up and cool-down. About five miles according to the machine |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 miles in 58 minutes on the treadmill. Had a good experience today. Back in 1977 when I was your typical awkward 13 year-old in Anaheim, Ca I had a social studies teacher named Edward Cantu who spent a few seconds in class one day talking to me. He told me that I looked like I could run and said there was this one mile cross country race the next weekend at Eisenhower Park for seventh graders and that I should run it. So I did and I've been hooked ever since. Turns out he coaches track and cross country at LaCosta Canyon High School near San Diego even though he's retired from teaching. Anyway, I was able to get in touch with him today and thank him for the impact one 30 second conversation had on my life 34 years ago. Oh... I ran 6:55 and finished second wearing baseball cleats. PM: Three mile walk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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14.25 miles on the trails at Alta and Snowbird. Started at 7 AM so I could be done before my cross country runners arrived at 9. We Murphy's are thinking about a quick over night getaway before school starts so I'm checking lodging options. Do any of you find it hilarious the the Ogden Utah Hampton Inn has a "romance package"? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Probably would have taken a day off today but Jeff Shadley and family are in town to catch an early flight out of Salt Lake this morning. So we couldn't pass up the opportunity to get in a few easy early morning miles. 6.25 easy around the Foothill Loop. PM: Walked to the gym. Swam one mile. 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Sixteen miles in 2:02 at Jeremy Ranch. Lots of cows and one very low flying Air Force jet today. Sunny and hotish since I didn't get started until late 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| One mile on the eliptickle 260 Floors of the Stairmaster in 36 minutes - 5.5 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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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Yesterday I got a call from Jake inviting us up to a "cabin" in Heber City that his parents have rented for the week. The place sleeps about 20 people so we mooched our way into staying the night. The kids had a blast feeding the horses and checking out the property. Went for a 15.5 mile run with Jake this morning in about two hours. Wandered through Heber City to Midway and back. I Did two miles before Jake and I started at my creaky old man pace so I wouldn't slow him down too much. Beautiful cool morning. Jeff Shadley awesomely got me a free entry in the Pocatello Half Marathon over Labor Day weekend. So I guess I'm committed now.
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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 |
| Resting the achy foot. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Fourteen trail miles at Alta in 1:52. Pretty hard running and now I'm tired. Fortunately it's my last day of summer vacation so I can loll around this afternoon after I get my majorly cracked windshield replaced. I'm thrilled to be training more or less consistently and hopeful that I can put together a couple decent races in the fall and early winter. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 treadmill miles. I got to have lunch today with legendary University of Utah football coach Ron McBride. Great coaching insights. It's amazing how so much of it is transferrable whether you are coaching football players or runners. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles at 9 mph on 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Three miles warming up and cooling down with my team at our first cross country meet. It went pretty well considering we lost our #2 runner due to his boss spilling acid on his leg requiring surgery and also our #3 runner for not coming to practice. PM: 7 miles around Sugarhouse Park in the hot heat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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The plan today is to head up to Jeremy Ranch at noon and start a longish run at 12:30. The hourly forecast has it at about 75 degrees. Would rather be running now when it's 55 but it's not in the cards. So there was another big race yesterday (the TOU Half) that I didn't run. I have a hard time doing many fall races because I have a job that keeps me busy on Saturday's. It's weird though - at the beginning of my current racing drought that goes back to Boston it was driving me crazy that I wasn't doing any of the big races. But now I don't even care. I still have this compulsion to get out and run. Like today I plan to run close to twenty miles but I'm not sure why other than I feel like running. I have no plans to run a marathon in the foreseeable future. I also looked back and noticed that the years I was really focusing on my teaching and coaching were the years when I was doing the least amount of running ( I was fat in 2003, 2004, and 2008, my three "state championship years".) and the years I was running my best times I was sort of putting my job on the back burner. It's almost like I can either focus on my own running or someone else's running, but not both. And since coaching and teaching are essentially the same thing, I guess it applies to that too. Well, no twenty this afternoon. 6.25 instead around the inferno at Sugarhouse Park.
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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 |
| 6 AM workout with my xc team: Four easy miles plus six barefoot striders on the football field. No run yesterday due to the hectic first day of school and my kid's after school activities. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Early seven miles around Foothill. Afternoon cross country meet today. My boys will be racing in the crisp fall (96 degree) air at 3:30 at Cottonwood Complex. Ideal for fast times. There is a great thread going on now on Letsrun called "Nearing 50 and my legs are trashed". Of course this won't apply to those of you who are able to pound out 100 mile weeks with no problem but for me there are some very good insights. Pretty decent result this afternoon in our meet. My boys won with 47 points defeating Jordan, Brighton, Copper Hills, West Jordan, and Cottonwood high schools. Hardly dominating, but I'll take it. Our #1 runner, Kramer Morton, took first overall in 16:41. Not bad for a 3:30 PM race at the end of a school day in 95 degree heat. We placed three runners well up in the top ten, but a big gap to 4 and 5 that will kill us in bigger meets with better competition.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: Easy 5.5 miles with my victorious cross country team. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Once again, five easy miles with my team at 6 AM. Heading up to Pocatello tonight to run the half tomorrow. I've run 1:17 there the past two years. I'll be thrilled if I can break 1:20 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) 01:18:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.10 | 0.00 | 0.00 | 15.10 |
| Short race report for now. I'm so thrilled with how I ran today. I had no idea going in what I could run since I haven't raced and my training has been inconsistent. Took the first three miles easy - 19:00 at 5k. Then I ran 58:54 for the last ten miles which was great. I ran every mile right at 5:55. This is the third straight year I have finished second in this race to three different guys. This year it was Grey Augustus from Idaho Falls who got me by about two minutes I think. Justin Park ran 2:26 to win the marathon. He really looked good. Jeff Shadley was under 2:40 to finish second. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Beautiful morning here and I really wanted to run but my heel is aching bad. Three mile walk instead. Maybe some swimming 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: Did my Old Man three mile walk/jog around the neighborhood. I'll give myself one mile of running. To make myself feel even more Old Mannish, I ran (walked) into Jon Kotter and Nate Ogden and had a nice chat with them by the Blue Plate. This neighborhood just keeps getting faster all the time. PM: 12:25 hot miles up at Jeremy Ranch. I don't know if I've ever mentioned this but my son Andy is obsessed with money. I think his main role model is Mr.Krabbs from Sponge Bob. He never walks by a newspaper machine, drink machine, pay phone without checking the coin return and looking under the machine for money. He also collects aluminum cans. Up at Jeremy Ranch today he was picking up cans on the side of the dirt road while I ran when a man in a big white truck stopped and asked him if he was picking up cans. Then he told Andy that he was the "owner of this here ranch" and gave him five dollars for helping keep his ranch clean! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 running 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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5.25 miles at AM cross country practice. Slight chill in the air! PM: 5.25 more miles on the treadmill while my boys were running in the gully. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: One easy mile warming up with my team. Had the boys run 6 x 200 this morning. Kramer was running them in the 27-28 range without too much trouble. Makes me wish I was young again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: 400 floors on the stair master torture device at 5 AM. Big meet this afternoon - workout will probably be running around the course screaming. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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I wandered up to Jeremy Ranch at 8 AM hoping to bump into someone up there to do a longish run with. It figures that the one Saturday I can make it up in the last month there's nobody else there. Pretty nice solo run though - 15 miles in 1:54. A bit faster than I normally do that run. Had a pretty good meet for my boys last night. I should comment on the ridiculous improvement in high school XC in Utah over the past few years.The Murray Invitational is a good comparison because the course has remained standard and the weather is almost always the same. In 2006 Davis won the meet with a combined team time of 1:25:04 and 89 points. My Alta team finished 3rd out of 30 teams with a team time of 1:27:20 and 136 points. Fast forward to this year. Davis runs 1:21:40 and has to win on a 6th man tie-breaker. Their team score was in the 80s, virtually identical to what their 1:25 got them in 2006. My boys ran 1:25:53 to finish 8th out of 37 teams. We had 309 points! My #1 runner, Kramer Morton finished FIFTH in 15:51. In 2006 Luke Puskedra of Judge WON in 15:56. PM: Super easy three miles in the neighborhood.
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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: Went to Liberty Park and did 3 laps around the wood chip. 6 x 100-150 striders after. I ran these pretty fast. I need to do these more often. I also need to think about why I obsess so much over every little detail with the runners I coach and I basically just wing it with my own training. PM: 2.25 mile jog warm-up. Weights. Did only one set of most lifts as I haven't lifted for a couple months and I don't want to be too sore 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
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Walked a hard three miles this morning - about as fast as Stonewall Jackson drove his corps of the Army of Northern Virginia in pursuit of Hooker at the battle of Chancellorsville.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Fifteen easy miles just cruising around the Sugarhood. For some reason I had Golden Earring's "Radar Love" going through my head the whole time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles waiting for Abby at 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Around the neighborhood in the 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I'll give myself a mile of running around the course at our meet 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Hard trail run way up high in the mountains. If fact, I don't think I dropped below ten thousand feet for more than a couple miles. Drove up to the top of Albion Basin and parked. Lots of running around there and over to Snowbird. Then across Catherine's Pass and down into Brighton and back. Lots of hard climbing. I was planning to go a bit more but, quite frankly, I was tired. Trail running is so slow. I used to wonder why we have so many guys on this blog who log more mileage than the ultra runners on the blog. But it took me FOREVER to run 17 miles today. I think my fastest mile was 8:02. It drives me crazy to look at my Garmin and see 13 minute pace with my heart exploding out of my chest. I'm going to have to make the mental adjustment.
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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 think I'm going to take the day off. My legs are really, really, really, really, really, really, really sore from my mountain running adventure yesterday. Much of the climbing and descending was similar to Grand Canyon running. But, yes, I am a little annoyed that a 17 mile run has left me so sore. Anyone who wants to congratulate my #1 runner - kramer.fastrunningblog.com - on his victory and course record at the Herriman Invitational on Friday is welcome to do so. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Too sore. Too busy. Too wimpy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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AM: Five easy miles with my team plus some barefoot striders. Still sore. If I had known that run Saturday was going to wipe me out for three days I probably would have scaled it back some. Off to my 7:15 AM "Professional Learning Team" meeting. Dilbert would love this,
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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3.5 easy miles this morning. I was going to run 8 but while I was running I remembered I have some kids coming in at 7 AM for extra help this morning. I have a meet tonight so this paltry effort will be my only run of the day unless I want to head out at 9 PM. My alarm went off at midnight for some unknown reason. Hard to get back to sleep. Sluggish 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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3.5 miles at AM cross country practice. My son Andy turns seven today. This afternoon I will be taking a bunch of kids to Jump-Around-Utah to exhaust themselves on blow-up bouncy things. Then the birthday party. Probably no PM 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Nice 5.5 mile run early around Sugarhouse. Cross Country meet tonight in Salem Hills (wherever that is!). Kramer will be able to match up with the American Fork boys (U.S. #10) Should be a great race. Won't be home until about 9 so no run this afternoon. Kramer is really challenging me as a coach. He's improving so quickly that it's being a challenge for me to keep out ahead of the Kramer train! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 55 minutes around Sugarhouse. Spectacular! You know, I was thinking while I was out on my run today that I should put together my own training manifesto. Except manifestos are strident explanations of principles and beliefs and the older I get, the less certain I am of everything - politics, religion, teaching, training, racing, parenting.... I could go on. There was a time when I was much younger when I was much more strident on each of those topics. Now, uncertainty prevails in my mind. Still, I have been coaching for sixteen years and training/racing seriously since the late 70s. I've coached three state champion teams in track and cross country, many region champions, and lots of All State runners who have gone on to have successful running careers. I have advanced certifications from USATF and the USTFCCCA and I might have read every word ever written about distance running. I have even won state "Coach of the Year" awards. In short, I've managed to convince a lot of people that I know what I'm doing. But despite all that I can honestly say that I still have much to learn and there are days when I don't think I have a clue. Despite all that, I still DO NOT have a coherent philosophy of training runners that I believe in above all others. I agonize over the workouts my runners should do on a particular day when you would think it would be automatic by now. So I probably won't be writing "Murphy's Training Manifesto" which is sad because people like manifestos and eagerly follow those who write them (except maybe the Unabomber). Mine would say things like "high mileage is good but then again I've seen Sebastian Coe break world records on 30 miles per week". And "strength training is essential but many of the greatest runners ever never spent a second on it". People don't like that.They want answers!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: Took the dog to the park so he could run some intervals. Walked around the neighborhood with Andy so he could hunt aluminum cans. Watched talking heads on TV drone on about the election. Ate blueberry pancakes that Abby made that were done perfectly on the outside but filled with runny batter on the inside. Vacuumed the house. Read my new favorite website/blog - www.grantland.com. Contemplated whether or not the Ute's move to the Pac 12 was a wise move or not. Cleaned up Abby's pancake mess because she's great at cooking but not so much into cleaning up. Took the kids to church. PM: Niner around SHP in 68 minutes. Pretty warm and muggy. Came to a decision about my running for the rest of the 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 |
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Didn't run today but I did give my "Three CrisesThat Led To The American Revolution" lecture three times which gets my heart rate up pretty high. That's four hours of lecturing. Blasted Redcoats!
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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 |
| Four miles on the elliptical plus 30 minutes of weights and core exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Two mile walk around Sandy while my boys ran in the early AM. Skipped the evening workout in favor of swim practice, violin lessons, and TCBY with Jake, Andrea, and LuLu. |
| 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: |
Highland Park Jog-A-Thon (1.83 Miles) 00:19:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.83 | 0.00 | 1.83 |
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This is a race report for Andy Murphy - dominator of all 1st grade runners. Today I ran the Jog-A-Thon at my school. We were supposed to be running for 20 minutes and my dad set a goal for me to run 2 miles even though I just turned 7 this week. I ran a lot because my dad wouldn't let me walk very much like all the other kids even though my face was really red and I was super tired. Then they made us stop at 19 minutes which made my dad cranky because his Garmin said 1.83 miles and he was planning on making me sprint for the last minute to see if I could get 2 miles. I think he was going to file a formal protest with the principal but my mom convinced him not to. My 1 mile split was 10:07 and my dad told me that I would have to pick it up some and that I wouldn't be able to swerve out of my way to high five my mom at the end of each lap because it was costing me time and making me run farther. Still, I think my 13 laps around the playground was the most from the first grade and I crushed all the kindergarten kids. PM: A brisk three mile walk. Stopped at Great Harvest for a loaf of bread along the way.
I really liked the free water bottle with my name on it that I got and the snacks that they gave us when we finished.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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I took my team up to the Park City Invitational today. This meet keeps getting bigger every year with 28 teams this year. They have a tough, hilly, three mile course and usually lots of good competition. The main reason we chose this meet and not Westlake was because Kramer and I wanted him to race Ben Saarel from Park City who is currently ranked in the top 25 nationally. We just assumed Ben, from Park City, would be running the Park City Invitational. Racing Ben has been Kramer's obsession all week and we liked his chances so we were really bummed to learn that Ben was on a college visit to the University of Colorado. Chuck Mitchell from Herriman gave Kramer a great race though and Kramer at least had the satisfaction of crushing Ben's course record with an awesome 15:08. The old CR was 15:21. Alta Times: Kramer Morton - 15:08 Conner Anderson - 16:39 Jacob Crosby - 16:44 Pasha Gledhill - 16:59 Blake Bennion - 17:05 Brad Biggs - 17:16 Davis Mcdermott - 17:23 These are good times for this course and the 6000 foot altitude. Normally they would be good for a lot better than 6th place overall but such are the crazy heights XC running in Utah has reached. Still, I'm thrilled with Kramer's 4th straight win. I don't like the 1:30 gap between my#1 and #2 runner. Need to get that down to about a minute. The Sugarhouse Park CR for state is 14:54 set by Luke Puskedra in 2007. Kramer is going to go for it on October 17th. Gave myself two miles for my running around the course.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Walked to Sugarhouse Park and back for cross country practice. Had the boys run the state course plus a few extra miles Went to the gym after and lifted weights plus some stair mastering. PM: Three mile walk in 51 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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One week of rest and generally no running except for around cross country meets and my foot doesn't feel the slightest bit better. Maybe worse. Knees feel better though. PM: Stairmaster workout 25 floor easy warm-up then some stretching. 453 floors in 60 minutes. I walked over to Barnes and Noble after the gym and read The Little Red Book of Running by Scott Douglas. There is absolutely nothing in this book that I don't already know but I love reading it nonetheless. I think I'm going to buy several copies and give them out as awards after the cross country season.
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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 | | 0.48 | 0.00 | 0.00 | 0.00 | 0.48 |
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In honor of my 48th birthday today - a .48 mile run! PM: Five miles on the elliptickle |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: Easy run plus a bunch of stadium steps at morning practice. Long 15 hour day at work with parent-teacher conferences. More of the same 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 |
| No activity. Complete sloth. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: Many hill sprints in the gully. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 at practice this morning. Had the guys do a pretty hard workout at Cottonwood Complex this morning. Enjoyed the rest of the day off. Went out to lunch with my lovely wife Ann and took Abby to a swim meet this evening at the South Davis Recreation Center. What a great facility! Makes me wish I lived in a city or county that was rich enough to afford such things.
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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 |
| - all day at swim 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Four miles in 34:46 this morning. Not feeling good. Plunked down some $ on some supposed miraculous shoe inserts yesterday. They were less than miraculous. I have to admit I'm wallowing in a bit of self pity now and I no longer read most of the blogs here - especially those of successful runners who are able to train hard. They just make me feel like a loser. We went up to Park City for the day after church. Went to the park, out to lunch, walked up and down Main St. eating ice cream, and ran up and down the steps to City Hall. Ann and I wondered whether a retired teacher could afford a one bedroom condo in Park City? Went for a walk around Sugarhouse which was recently named "one of the ten best neighborhoods in America" by some organization that is an authority on such things. Beautiful afternoon, nice walk.
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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 |
| 4.5 miles in 32 minutes around the neighborhood. Planing a long hike tonight in Millcreek 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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ALTA XC = UTAH 5A REGION III CHAMPIONS 1. Alta - 31 2. Copper Hills - 64 3. Jordan - 73 4. Cottonwood - 78 5. West Jordan - 135 6. Brighton - 144 Individual Results (5k) 1. Kramer Morton (Alta) - 15:22 2. Hunter Weintz (CH) - 16:18 3. Yonas Desta (C) - 16:41 4. Erik Marchant (J) - 16:51 5. Jake Reschke (C) - 16:55 6. Brad Biggs (Alta) - 16:56 7. Conner Anderson (Alta) - 17:06 8. Jacob Crosby (Alta) - 17:07 9. Pasha Gledhill (Alta) - 17:11 10. Mark Kindred (CH) - 17:16
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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 |
| Beautiful 7 mile run in The Gully right after morning XC 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 |
| I did something bad to my right knee running in the gully on Wednesday and I can't run. This might be a good thing since I know it's not too severe (it feels better today than it did yesterday) but it's forcing me to take some time off which might help my PF as well. Just focusing on my team and their training and various psychosis. They are a high maintenance group 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 |
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No running today. Instead I spent all day in class at East High School with a bunch of other AP history teachers learning new methods to stimulate the intellects of today's youth. Saw a bunch of people out running this morning. Must have been a race in Salt Lake? Why am I even still posting on this blog? I should find a "random musings" blog. Now to enjoy my one day weekend.
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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 |
| Three mile walk around the neighborhood. The leaves are at their peak and it's close to 70 I think. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Two mile walk plus 20 times up and down the Alta High stadium steps while my guys were warming 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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AM: Two mile walk/jog. Today would have been my dad's 78th birthday. Even though he's been gone for almost three years, I still always think of calling on his birthday. One more day to the state meet.Varsity boys race at 3:30 at Sugarhouse Park tomorrow but if anybody wants to see some great racing there will be races going on all day out there. Gonna have the boys do an easy ten minute jog today then one 400 at 3 mile race pace then 2 x 150 meters at max effort. A little ATP regeneration workout dontcha know.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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UTAH STATE XC CHAMPIONSHIPS TODAY!!! Great race - Kramer Morton won the 5A state championship in a new 5A course record time of 15:13.2 My other runners and their times and places were... 24. Brad Biggs - 16:36 37. Conner Anderson - 16:49.5 38. Jacob Crosby - 16:49.8 42. Pasha Gledhill - 16:55 Team time of 1:22:24 - good enough for fifth. Not bad, but we'll do better next year as we have Kramer and a lot of other guys back. By way of comparison and to illustrate how the bar has been raised in high school running, our team time today would have won the UTAH state championship in 2004, 2006, and 2007 and been runner-up in 2005. Next year we will run 2 minutes 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Today I went to the gym and ran 4.25 miles on the treadmill. Felt pretty decent but I definitely have lost a lot of fitness. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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AM: Drove up to the kids school to throw the ball for the dog. Took the kids to Scheels so they could ride the Ferris Wheel. Went to Draper Park. Ate at In-N-Out Burger, went to Wasatch Running for their big sale. Helped Andy take apart our old, broken lawnmower. PM: Ran 5.25 miles on the treadmill - generally around 8 minute pace. My legs were a wee bit sore from my herculean 4.25 mile effort yesterday. I just noticed that there's a 5k in Salt Lake tomorrow and thought I might run. But then I noticed that registration is closed and there is no race day registration. Bummer. From the looks of it this is a very small race trying to raise money for a charity. You would think they would be willing to take your money on race day. I hate it when local 5ks have an attitude like they are the Boston Marathon or something and can't deal with the hassle of race day registration.
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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 | 0.00 | 5.25 |
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AM: 4.25 on the treadmill followed by one hard mile on the elliptical. Feels good to be getting some consistent runs in. The treadmill seems to be the ticket. That and an old pair of Saucony Mirage's I had at the bottom of my closet that are working really well for me. Might have to pick up a new pair. PM: 3 mile walk on what might be the warmest, most beautiful late October day ever in Salt Lake. Love this climate change.... as long as the snow flies in November! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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AM:Five miles on the treadmill. Went to "Meet the Candidates" day at church while the kids were in Sunday School. Both Ben McAdams and Mark Crockett (both running for Salt Lake County mayor) were there. I was impressed with both of them and still can't decide who I'm voting for in that one. Also had Dee Smith, the Democrat who's running for AG there. I've had all the children of his opponent, John Swallow, in class over the years and Taylor Swallow was one of my cross country runners last year so I've gotten to know John pretty well and I like him. Still, I was pretty impressed with Smith today. I appreciated them all coming out to our humble little church on Sunday morning and foregoing their four hour long LDS services. PM: Walked 3.5 miles partly with Ann and partly with Andy walking home from Baskin Robbins after getting ice cream. Ans so draws to a close my relaxing four day weekend.
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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 |
| Nothing for the second day. 15 hour day at work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 of elipricalling. Pretty hard with lots of elliptical sprinting. I spent the entire day in class today teaching about Tecumseh, the early 19th century Shawnee chief who succeeded briefly in slowing American expansion in Ohio. Tecumseh is my current favorite historical figure. Every now and then I'll get a new historical obsession and my students get to benefit (or pay the price?) for this.
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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. Again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Continued sloth. Walked the dog around the block. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| A real workout today. Walked to the gym. Four miles on the elliptical. Lifted weights. Walked 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Beautiful day. Walked up to the gym in shorts and a t-shirt. 225 floors on the stair-stepper until the machine broke. Interpreted that as a sign from God that I should be elipticalling so I switched over to that machine. 4 miles on the elliptical in 29:30 Walked 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five on the elliptical plus a few times up and down the stadium. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Today I went to the gym. I warmed up with a mile on the elliptical then proceeded to lift weights with great intensity for about 45 minutes. Then I cooled down with 50 floors of stair climbing. What Jake might call my Spring Break workout.
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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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| At work from 6:30 AM to 8:30 PM. Finalizing grades for the quarter and cross country awards 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One mile warm-up and weights/core stuff plus some ploys. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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On my way down to American Fork this morning for the Pre-Footlocker XC meet. Kramer is still running well and hoping to break the course record. We are crossing our fingers that Park City's Ben Sorrel will be there so Kramer can finally match up with him. PM: Four miles of RUNNING in 30:40 around Sugarhouse Park. Kramer won the Pre-Footlocker meet at American Fork High School today. No Ben Sorrel, but still a good field with two top-twenty-in-the-nation teams. Kramer ran 15:43 on a legit 5k. He annoyed me by showing up about five minutes before the gun went off but all's well that ends well right? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: Three mile walk-jog around Sugarhouse. Sore from my 4 mile run yesterday. Pretty good day. I got roped into teaching Andy's Sunday School class since I don't get enough of teaching Monday-Friday. Today's lesson was on Jonah ( I know, I'm dangerously close to sounding like Sasha's Sunday posts!). The class consisted of seven first grade boys and we pretty much spent the whole time talking about how gross it would be to be in the belly of a whale for three days and "what would Jonah eat" and all that stuff. We decided "whatever the whale ate" was the correct answer - Jonah could just siphon off a little bit of that. What kept Jonah from being digested in the whale's stomach? Went on a longish family hike up in City Creek Canyon then gorged on a lot of pizza at The Pie. Now it's 5:30 and almost dark. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Three miles around the hood. Cut the run short to take Abigail to her math tutor at Hillside Middle School. Ran up and down the steep hill behind the school a bunch of times with push-ups and sit-ups at the bottom. Finished with a few fast 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Gully long run. Saw four deer - an entire family unit. They weren't that timid either alnd allowed me to walk up pretty close to them. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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Walked to the gym and back plus a warm-up and cool down on the treadmill. Hard strength workout for about 45 minutes. Fun day at work watching the various reactions of my colleagues to the election results. Many taking Mitt Romney's defeat quite personally it seems. I almost felt the need to remove all the scissors and other sharp objects from one particular teachers' classroom.
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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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I ran four easy miles today. The main reason I'm blogging today is to report on my boy Kramer's workout because it has me pretty fired up and he's pretty slack with his blogging. 2 mile warm-up 2 X 1 mile in 4:45 and 4:40 w/5 minute interval. "Rest" 1:30 1 X 300 at max effort which he did in 45 seconds All this in very windy conditions. Our goal is to have Kramer be able to hang with U.S. #3 runner Bernie Montoya of Cibola High School in Arizona. Bernie ran a 4:07 mile at the AZ state meet last year after stopping to put his shoe back on when he got a flat tire mid race. Google "Bernie Montoya Cibola" and you will see what I mean. The dude's a beast!
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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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Four cold, slushy, snowy miles around the neighborhood in 34 minutes. Got to get my snow legs back. Hey, look at that! I broke 20 miles for the week. Not too shabby! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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6.5 miles on the treadmill - a mechanical contraption with a belt that moves beneath your feet giving you the illusion of running without actually going anywhere. 6.5 miles is like a marathon for me now. What a huge pile of snow we have had the last couple days. I pay close attention to the weather and I'm pretty sure we were not expecting this much. Andy built a large snow fort in the yard. Actually two mutually supporting forts with interlocking fields of fire. Our house is well protected. Pretty excited about having eight 11-year-old girls over for Abby's birthday party today and having them monopolize my basement watching their Katy Perry (or whatever) DVD. Because relaxing and watching college football can never be an option for me on a Saturday. PM: One mile warm-up and then 45 minutes of hard lifting. My legs and arms are quivering now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Five easy miles plus a lot of snow-shoveling. A pretty good cross training workout. Wrapped up my three week gig substitute Sunday School teaching today with the 2nd and 3rd graders. I had a great email exchange with a former runner of mine who has since become a good friend. Mostly about the future of the country and the fate of the Republican Party. It's always great to discuss serious issues with people who have thought deeply about important issues. Sometimes I get frustrated at the general low level of discourse in our country these days but then I have an exchange like the one I had today and I become more optimistic. The biggest thing my friend Joah has going for him is that he actually bothered to get an education not just a piece of paper attesting to the fact that he spent four years regularly paying his tuition. He also thinks of education as it truly should be - a life-long process.
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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 |
| Zilch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Five easy miles at the Utah Olympic Speed Skating Oval - "the fastest ice on earth". Met Kramer there for his last real workout before Nike Southwest down in Mesa this Saturday. He did 4 X 400 in 58, 58, 56, 55. He is ready. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Nice run around Sugarhouse Park in the dark. I'm glad I survived the carnage on I-15 this afternoon coming home from work. Must have been a record number of crashes along the 20 mile stretch from Alta High to Salt Lake. Heading to Arizona tomorrow afternoon for Nike Southwest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Work, travel - all 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Five miles in the afternoon sunshine here in Gilbert, AZ. Will run some more later on the course jog with Kramer. PPM: 3.1 mile jog around the NXN Southwest course. Pancake flat, golf course, lots of fairway. Should be fast!
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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. Driving home from AZ. Back when I was a dedicated runner this would not have been a zero. I would have been up early to get in a few miles at the hotel. Now I sleep in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| One mile around the neighborhood with Abby. Abby and I are going to the Alta High fall musical tonight - "Once on This Island". |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
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I'm seriously thinking about running today. Ran 4.5 miles on the treadmill while Abby was swimming. Got Kramer registered for Foot Locker West on December 1. We were going to call it a year after Nike, but Kramer feels like he has a much better race in him.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles on the treadmill at the Sandy 24 Hour Fitness before meeting a few of my boys for a workout at 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Jon Kotter and I have a tradition of Thanksgiving running that I thought would go by the wayside this year due to my sloth and inactivity. But Jon called me up last night and asked if I wanted to run. I saw his name on the caller ID and I thought about not answering it because I knew what he wanted - usually we do 15 to 20 miles on these Thanksgiving runs. But he agreed to keep the distance shorter and the pace slow for me. So we did 10k around the Foothill Loop plus another one mile with Abby around the neighborhood. I actually felt pretty good.
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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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One mile on the elliptical and five miles on the treadmill at the gym. That totals up as six miles. It was good to see Fritz and the gym mastering the stairs. Murphy family Thanksgiving today. When your wife is a nurse and works a lot of weird hours, you end up re-scheduling lots of holidays.
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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 |
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7.25 treadmill miles. Topped 30 miles this week! Met Kramer and a few other runners after for a workout. The Foot Locker course at Mt. Sac is much different than the Nike course in Mesa - much more hilly, favors strong runners. So we did a hard, hilly run in the gully for 65 minutes. You know what really warms my heart? Running into my former runners doing hill sprints in the gully nine years after they graduated. I did that today with Chelsie Harward, state champion in 2004 in the 798 meter run (2nd in the 800!). Chelsie is now married to Jess Baumgartner who finished third in the 2006 NCAA XC championships for SUU. Jess is finishing up his final year of med school in Iowa and they are in town for Thanksgiving. She looked great despite having a baby five months ago and said she just got nostalgic for the old gully! I told her that she and Jess definitely need to move into Alta's attendance area and start sending me some runners in a few years. I took Abby to the Highland High track for a workout this afternoon. She ran a mile (new PR because it was her first) in 9:31.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 on the treadmill then a plate of Abby's pumpkin chocolate chip pancakes - her specialty. Interesting to browse the blogs of the Utah kids going to Foot Locker next weekend. You have Conner Mantz ( the fastest Freshman and Sophomore in Utah history) worrying about working too hard with a 40 mile week and then you have all the East High kids running from 70 to 100 mpw with regular interval running as well. Definitely some radically different philosophies. It will be interesting to see how it turns out next Saturday. Personally, I would never have a high school runner run over 70 mpw and never over 50-55 mpw during the competition phase. Especially on a 6 day/week schedule that most of my runners do.
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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 | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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Just noticed that I have ran for six consecutive days. So I will take a day off today. Don't want to get carried away. OK, so I did two miles on the HH track while Abby was doing her workout then a few times up and down the stadium steps. Plus some push-ups, sit-ups, and core exercises.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on the treadmill after work. Averaged over 8 mph. This was a good run. I'm starting to feel some real strength returning and I found my mind wandering to races I might like to run in 2013. A good sign - mentally and physically. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Did 5.5 miles on old Mr. Treadmill. Shook things up a bit. Alternated every quarter mile between 6:30 and 8 minute pace. 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Today I did about 200 floors on the Stairmaster which is supposedly 4.25 miles according to the distance display. Lifted weights as well. Made the probable mistake of doing some lunges which will probably incapacitate me for a day or so. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Five treadmill 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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| | Race: |
Girls on the Run 5k (3.11 Miles) 00:27:45, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
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This is a race report for my daughter Abby who ran her first solo 5k today. 27:45! She ran the first mile in 9:30 and just kept plugging away. Her third mile was her fastest. I'm so proud of her. I'm so thrilled to be the coach of a Foot Locker Finalist - Kramer Morton who finished 7th at FL West today in 15:47. PM: 6.25 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Hard workout on the stair master judging by the pool of sweat underneath the machine when I finished. 430 floors in 60 minutes. PM: 6 mile walk from downtown SLC to my house. I will give myself credit for 3 miles of running for that since I ran some.
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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 |
| Well, I've been hugely busy with work the past couple days and preoccupied with getting Kramer ready for Foot Locker this weekend. No other excuses really, just haven't been running. Will run 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles on the treadmill. Quite a bit over 8 mph. Busy, busy, busy day. And another one 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I ran 2 times around the block and did some sprints. I am going to school. Today is Dutch Christmas that means Aidan brings treats to class ; ) I have hands on science today yay |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 here in Coronado CA. Around town, up and down the beach. Abby and I are going to run a couple more now at the beach then some surfing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 around the FL course during the race plus a nice 6 miler around Coronado after. Kramer finished 16th in the U.S.of A. today. Next year he will be the #4 returning runner in the country. I have to admit that I was thrilled to see him cross so soon with forty runners as talented as the ones in this field. Kramer missed All American (top 15) by 1.1 second. I have to admit that I felt like he should have finished quite a bit higher if he had run a little more aggressively over the second mile. He was 33rd at the 2 mile mark. I'm pretty sure he felt the same way. But I am so proud of everything he has accomplished this year and as a coach I am going to make it his goal to come back next year and win this thing. Conner Mantz from Sky View finished 12th and Ben Sorrel of Park City finished 4th. The West got edged out by the South for the team title.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Spent the day driving from San Diego to Salt Lake. Jogged some at every rest area with Abby to stay awake. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| 4.25 miles on the treadmill. 1 mile of stair climbing. Off the get the Christmas tree 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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Today I attempted to teach the Civil War in one 90 minute class period. I failed. Even with a nifty video I have called "The Civil War in Four Minutes". Short run sandwiched between the time I got home from work and Abby's violin recital.
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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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
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AM: 2.25 windy miles around the Alta track. Just keeping the gut at bay. PM: Ran another 4.5 miles mostly on the track. I got the annoying news this afternoon that I will have a student teacher next semester. This is a chore I usually avoid because I teach a lot of AP classes and they don't generally let student teachers teach those subjects. The main problem with having a student teacher is that teaching is a profession, like many others, where there is the by-the-book way of doing things and then there's the way everyone actually does it. Having a student teacher mostly requires you to be a "good example". |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 averaging about 7:45 pace on the treadmill. You know who I really love? The Black Keys. I know they have been around a while but I just can't get enough of them lately. Driving to and from work I usually shuffle through lots of CD's but lately it's just The Black Keys. They have an album from a couple years ago called "Brothers" that I especially like. I love the Black Keys. Their videos are wickedly awesome too. All people should waste an hour or two just watching Black Keys videos on Youtube. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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AM: three easy miles on the track plus a couple faster striders. Just sitting here in class today feeling sad. You know, no one can do any job well if they don't believe that what they are doing is really important but on days like today it's hard. Why does this sort of thing happen so often in this country and seemingly never in most other countries? Surely it is a symptom of something? PM: 4.25 MILES OF ELIPTICKLINNG
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles on the treadmill. More or less continuous snow today. Fun day at Abby's swim meet. She won the 100 breast stroke, set a PR in the 100 back and got her but kicked in the 50 fly. Then we had the WFFM Christmas party 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Lots of great stuff on lets run this morning. Great link to a Runner's World piece on Debbie Heald who was maybe the greatest high school runner ever. I remember the sports pages in Southern California being full of her exploits back when I was a kid. There's also a great documentary on the 1976 Olympic Marathon where the failed East German steeplechaser, Waldemar Cierpinski, beat Frank Shorter. Shorter ran two minutes faster than he ran in Munich to win the gold but it wasn't good enough to defeat the East German doping program. Sad to see Bill Rodgers struggle so much. The marathon humbles everyone eventually. Then there's Kardong in fourth. The golden age of U.S. marathoning and not a Kenyan in sight. Of course they were boycotting in 76 I think. Then there was Viren, hopped up on his reindeer milk, taking fifth I think after his second consecutive 5k/10k double. Incredible! I did a real run this morning. Easy half mile jog around the block them some stretching. Drove to Highland to meet a bunch of folks from the blog for an eight mile run that turned out to be almost ten. Definitely pushing the envelope for me. 9.75 miles in 1:12.
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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 |
| Well, I feel a little soreness from yesterday but not nearly as much as I expected. Probably a short, easy run this afternoon plus some lifting or cross 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
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The meaning of life is...... meaning. Nice after school run with my boys. It's been a while since I've been able to run with them and I think some of my new 9th graders don't really believe I'm a runner. Until I kicked their but today! Best Buy Loop in 51 minutes. Cold, snowy, felt great to be out on the roads.
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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 |
| Best Buy Loop plus a little extra. Good day. Short Classes due to an assembly. Gave my kids a quiz, finished up Reconstruction, and watched Chris Farley as "Matt Foley - Motivational Santa". |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
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First day of vacation. Walked the kids to school this morning and then returned at 11:15 to eat lunch with Andy. He's been asking me to come eat lunch with him all year and we finally had a day where it worked out. In between I walked to the gym and did a StairMaster workout. 400 floors in 54:30 plus warm-up. GREAT NEWS!!!! I just got a free entry into the "Elite Field" at the Gary Bjorklund Half in Minnesota this summer. I knew that 33 minute 10k I ran at Des News this summer (wink, wink) would be be good for something! A more light-hearted thread on lets run right now... "Does anyone know exactly what time the world is supposed to end tomorrow? I'm trying to decide whether to run earlier or later."
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Five miles around Sugarhouse in 40 minutes. Looks like 40 miles plus 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Seven miles on the treadmill. Kept it around 8 mph most of the time but got it up as high as 9.2 for several minutes. I will do a longish run tomorrow and hopefully be up over 50 miles next week. I'm wondering if a sub-18 minute 5k is possible for me at the end of January at the Winter 5k? Even though I'm feeling better, it's just taking my body so long to come around and so long to recover. I'm trying to learn from this, make allowances, and not get to gloomy. I can't expect to feel the same way at 48 that I did at 28. The problem is, in my mind while I'm running, I'm still 28. I'll do a couple workouts two or three weeks from now that will let me know.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Eleven miles in 1:26 around Liberty Park. Nothing like a soft, wood-chip surface for the old legs. Nice and sunny at the beginning of the run but got progressively colder and windier. Not a bad run. I feel the urge to weigh in on the whole school safety/gun control debate. I've been teaching in high schools for the past seventeen years so I feel I have something to add to the debate. I have several points. 1. There are about 300 million guns in this nation. No gun control legislation passed by congress will do a single thing to make schools safer in the short term. Those 300 million guns aren't going anywhere anytime soon. 2. At every high school that I have taught at, we have had an armed police officer on duty during the school day. I like this and I think it makes our schools safer. Two armed police officers would make me feel even safer still. The fact that there was an armed police officer at Columbine is NOT an argument against having them. We are all grown-up and realize that nothing is ever going to be 100% effective. To make fun of the NRA's proposal to have an armed police officer in every school is just plain stupid. People who do that are putting their partisan ideology ahead of common sense. 3. Beware of anyone who argues that any one thing is the solution to this problem. We have a gun problem, we have a mental illness problem, we have a parenting problem, and we have a school funding problem that precludes some common-sense solutions. 4. Every high school teacher, if asked to do so, could provide law enforcement and school administration with the names of one or two young men they teach who are the most likely to shoot up a school either now or in the future. We could then monitor their Facebook pages, twitter accounts etc. That is, if we were serious about this problem. 5. Finally, if all parents would raise children who lived lives of meaning and commitment, who had activities and interests in their lives that enriched their lives and gave them a sense of self worth, we wouldn't have this problem at all. "I can't wait until Christmas vacation so I can frickin play Assassins Creed all day, every day" - actual quote heard by me while walking down the hallway at Alta High School last Tuesday. And parents wonder why their kids are screwed 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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I was headed out the door for a run this morning for a run when my good amigo, Steve Anderson, called. Said he was going to be in town this afternoon and wanted to run. So I'm meeting him at Liberty Park at 3:30. So I went to the gym for some cross training and to put my totally out of control 7 year old in the kid's club for a while to get him out of Ann's hair for a couple hours. Did basically a StairMaster tempo "run". 300 floors in 38:30 which is apparently 6.25 miles. This was hard. Weighed myself after - 156 pounds! About 10 pounds over racing weight. After showering I bumped into Fritz on the same machine I had been using. Always nice to chat with Mr. Van de Kamp. PM: 4.25 GRUELING MILES around Liberty Park with Steve. Plowed through the snow at about 9 minute pace.
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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 |
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Merry Christmas to everyone on the FRB. Books I got that I can't wait to read... The Old Ways - A Journey on Foot by Robert Macfarlane The Little Book of Talent by Daniel Coyle. I also got a Johnny Cash t-shirt from At Folsom Prison. Excellent! Some pajamas, lots of socks, some awesome Dockers, and a couple shirts, a new 2013 Rand McNally road atlas which makes me want to do a road trip, and three bottles of some of Epic Brewing Co's finest wares. run later... Run: 7.5 miles in 60 minutes around Sugarhouse Park. The place was packed with walkers, runners, and sledders. Going to take the kids over now after I fill the old thermos with hot chocolate. "Of course I'll be running on Christmas day! I'm going to run twice because my rivals will probably run just once, so I'll have done more than anybody else". - Mo Farah on his plans for today
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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 |
| Took the day off. Rode the Heber Valley Railroad. Ate a HUGE dinner at Tarahumara in Midway. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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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AM: 30 minutes snow shoveling. Holy moly that's a lot of snow. PM: Treadmill run between 7.5 and 8.2 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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More treadmill miles. Dreadful news today from the fiscal cliff front. Turns out that if we plunge off said cliff in a few days the price of milk in the U.S. will likely double. My kids drink little else besides milk and cutting back would be traumatic. Apparently the reason for the increase would be a sharp reduction in federal subsidies to the dairy industry. Will also impact butter and cheese and all dairy products. Might have to just get used to it. I guess the price of most of our food is artificially low due to federal subsidies.
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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 |
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8.5 miles on the treadmill. Varied the pace a lot from 7 mph up to 9.2 mph. Still assessing my current state of being. I definitely feel better than I did a couple months ago but am not happy with the pace of the progress. I keep reminding myself that being able to train consistently is the most important thing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Really cold....like 12 degrees.....plus a bit windy up in Emigration Canyon. Good run. Ran from my house, around the neighborhood a little, and up the canyon. Ann and the kids picked me up before Little Mountain and we went to Ruth's for breakfast. Had my usual Banana Walnut French Toast. There was only about a 20 minute wait and they are now giving away free coffee to people waiting outside the restaurant in the frigid temps. That's nice! I feel good about the run. Almost averaged 8 minute pace for the entire run going uphill, against the wind, in a blizzard. Well, not the blizzard part. Very little foot/heel pain. Plus I crashed through the 2600 mile mark for the year. Not bad considering. Oh yeah... there's a woman in Running Times this month named Jeanne Daprano who ran a 6:58 mile at the age of 75. I'm pretty amazed by that.
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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 |
| Sick last night. Went down to the basement to avoid infecting Ann but actually spent most of the night in the bathroom. Just had a glass of Gatorade. We'll see if I can keep it down. Happy New 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 | | 2431.94 | 79.35 | 85.87 | 11.00 | 2608.16 |
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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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