| 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 |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 26.00 |
Month: | 81.25 |
Year: | 1690.95 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2579.25 | 45.35 | 124.07 | 21.00 | 2769.67 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Nine miles in 72 minutes. Pretty decent run considering how weak and dehydrated I am. We're having a big batch of really polluted air right now in Salt Lake City. This is something they call SMOG in most places, but here in Utah we refer to it as an "inversion". This sounds a lot better. Anyway, I've never been bothered much by this but today I could feel my lungs burning. Looking out my front window I can't even make out the faintest trace of the Wasatch Range about two miles to the east. I assume the mountains are still there. I'm listening to an interview now with Jared Diamond, the author of Guns, Germs, and Steel. Apparently he has a new book out about "traditional societies" and what we can learn from them. A "traditional society" is one in which people, even though we are living in 2013, haven't ever plugged in an electrical cord or made a phone call. Societies like ours which have electricity and running water and sewage systems apparently lack traditions and are "not traditional". I think we used to call these traditional societies "backwards" or "primitive".
|
| 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 |
| Thwarted by unforeseen and unavoidable circumstances. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Really excited about the run tonight. 8.5 miles in 1:04. Bumped into The Krongster early in the run and tagged along with him for a couple miles. Made part of the run pass a little faster. Over and out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Just ran the Best Buy Loop after work, Legs were a little sore. Still adjusting to some consistent mileage I guess. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
Ambled over to the gym this morning with kids in tow while wife slept in. Bribed 12 year old child to go to the "Kids Club" at the gym by promising breakfast after. Did a mile on the Stair Master, a mile on the elliptical and 6.25 miles on the treadmill. Many of you probably know that top runner Johanna Olson died yesterday at 33 from brain cancer. If you want to be moved and inspired go to her blog at johannaolson.blogspot.com
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:34 around Sugarhouse Park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
Finally made it up for a morning run. 5.25 on the treadmill before work. Heel hurts a little, but not too much. PM: So I left work early today to transport a colleague to the Moran Eye Center at the University of Utah because he couldn't drive cuz ( would it surprise some of you to know that high school students actually use "words" like cuz in there essay writing? They actually write serious academic papers as if they were texting) his eyes were dilated.... So I made it home early enough to relieve my old lady (I'm seeing how long it takes Ann to see that I've referred to her as my old lady) of some of the child rearing responsibilities and took Abby to swim practice. Went across the street to the gym and pounded out 6.25 miles on the treadmill. Saw Andrea at the gym doing a brutal hot tub workout. A DOUBLE TODAY!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Best Buy Loop (6.5 miles) plus 15 minutes of Jay Johnson's brutal core exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 on the treadmill in 60 minutes. Did quite a few minutes at what could almost be described as tempo pace. Exciting. Then I braved the Highways of Death for the drive home. That was a serious deluging of snow! Didn't like having the little bitty Honda either. It took me one hour to get home from Sandy. Got home, shoveled snow. Sitting by the fire now with a blanket, refreshing beverage, and an attention starved dog. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I did a bunch of cross training plus about 2 miles on the treadmill. Rode pretty hard for a half hour on the spin bike. The seven mile total for the day I just completely made up. |
| 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 |
| Crazy, fun, and eventful day. Wish I had energy to write more. One mile warming up with the crew at the Oval this morning, but mostly just playing coach. 5.25 COLD MILES AROUND THE NEIGHBORHOOD this afternoon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
I'm thrilled that the Highland High crew agreed to wait so I could join them at 11:30 this morning after I took the kids to church. Also allowed things to warm up to a balmy 10 degrees or so. I've noticed a weird thing about trying to run and have a conversation when it's that cold. My neck and jaw muscles get numb and it feels like trying to talk when you're drunk. The words don't come out right. It's great to finally feel like a runner again. A couple months ago running 15 miles was unthinkable. Not completely there - I feel like I do after a 20 miler when I'm fit - but getting there. Ended up doing 15 miles in 1:54. I'm happy with that. Got home just in time to watch the thrilling ending of the Atlanta-Seattle game.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I took the day off to rest and recharge mentally and physically! Watched the Jazz defeat the Miami Heat and, thus, establish themselves as the best team in the NBA. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM: 6.25 miles on the treadmill at the Sandy gym. Felt really creaky at first but got rolling a bit towards the end. A double might be possible today! PM: 6.75 on the treadmill. Some of it "fast". Soon I will do something that could be called a workout. Soon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Hectic evening where I was glad to get anything in. 5.25 on the treadmill while Abby was swimming. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.25 | 0.00 | 0.00 | 9.25 |
|
8.25 miles on the treadmill in 58 minutes. Felt good. PM: One mile with Abby. Cold! |
| 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 |
| Ran from my house, five times around Sugarhouse, and back home for 9 miles in 1:07. It was cold and dark. Quiet though after the sun went down. Off to Abby's swim meet now which is tonight and all day tomorrow. I have to operate the snack bar at 7:30 AM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Easy four miles. My boys ran well at the BYU Indoor today. Four PR's in the 1600 and Kramer won the 800 in 1:58. Not bad for January. I'm sad that one of my favorite old time baseball players, Stan Musial, died today at 92. Stan the Man was one of the two or three best all-around players of all time. When I was a kid I had tons of those old Random House baseball books and Musial was always one of my favorite players to read about.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Jake finished second today in 1:05:55. Averaged 4:57 for the last three miles and 5:02 for the whole 13.1. Not bad! Today I ran 12 miles in 1:31. My running is going well but I have to remind myself to take it easy. I have no idea what I will run this Saturday but it will feel good to get out and compete. Off to the gym now for a hot tub soak. Some people do ice baths, I do hot tubs. Can't imagine an ice bath this winter.
|
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Circling around Sugarhouse again. 9.25 miles in 1:13. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm going to take the day off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
10.25 on the treadmill. Averaged 8.2 mph. I'm pretty excited tonight. Just got home and my copy of The Unforgiving Minute by Ron Clarke arrived in the mail today. Had to order it from an outlet in Australia because the book is almost impossible to find. For those of you who don't know, Ron Clarke was one of the great runners of the 1960s - the first man to break 28 minutes in the 10k on the track (in 1965 I think). He was legendary for his incredible toughness and tenacity and his book is a running classic.
|
| 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 |
| |
| 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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Salt Lake Track Club Winter 5k (3.11 Miles) 00:18:21, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 3.11 | 0.00 | 7.36 |
|
Sore throat, achy, feverish the last couple days plus I've been really busy. But I'm going to race anyway this morning. Sub 19 for 5k will make me happy. OK, NOT BAD TODAY. First race in close to five months and it felt good to be out there mixing it up a bit. Also nice to see a lot of people I haven't seen in a while plus the regular gang from this blog - minus Jake. I didn't wear a watch and my plan was to just run at a comfy pace until the halfway turn-around. Which I did. Picked it up a little on the return trip and passed a few people. I was fairly pleased with my 18:21 although when I think about the fact that I would like to run the Gary Bjorklund 1/2 Marathon in June at about 10 seconds/mile faster I get a little bummed. Baby steps though right? My calf muscles are already getting sore. I guess that's to be expected seeing as how my "speed work" lately has never exceeded 400 meters at 6:30 pace. I'm going to go out on a limb and say that my goal for the 10k two weeks from now will be to run faster than 36:42. If the weather cooperates I think I can. PM: Quick trip to the gym. 2.25 miles in the treadmill just to work out the kinks plus some serious hot tubbing. Saw Fritz there on his way out who had the same idea. He complained that there were so many people in the hot tub that he had to wait for a spot to open up. I had the thing all to myself. It's all about timing.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
I woke up this morning and discovered that our GUNKY air disappeared overnight. I can see Mt. Olympus from my front window! I went outside and spent a few minutes breathing clean air. Also discovered that Galen Rupp is a pretty decent miler. Like the fifth fastest ever indoors. We all get bits and pieces here and there about his training and I know Salazar is reluctant to part with all the details for obvious reasons, but I sure wish he would write something more comprehensive about the training of Rupp and the Oregon Project. PM: Ran an easy 5.5 around the neighborhood and then went ice skating with the kids. I gave myself a half mile for the ice skating. More snow coming down now.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight cold, dark, and lonely miles on the mean streets of the City of Salt. 62 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
Some good, steady treadmill miles at the gym. Our cold and snow combined with the New Year's Resolution crowd has just about made that place unbearable. Oh well. Saw Jake and Andrea hot tubbing and gave Jake some wise counsel on dealing with minor injuries that I myself rarely follow. Tuna melt and creamed corn for dinner tonight. Mmmm!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
| Sort of an easy treadmill fartlek. Ran at 8 mph with 5 X 1/4 miles at between 5:45 and 6 minute pace. Just to get used to some faster turnover ya know. |
| 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 |
| Day off. Hoping for a good weekend of running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Four sluggish miles. Not much energy or enthusiasm tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fifteen miles. Up Emigration Canyon to the top of Little Mountain and down through East Canyon to I-15. I'm happy to be able to do this run again. It's one of my favorites although I reached the top of Little Mountain about 10 minutes slower than I do when I'm fit. I can't kid myself and say I'm close to where I was a couple years ago (and maybe it's not even possible at 48?), but I'm making progress. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Twelve miles in 1:30 circling Sugarhouse Park. This is may annual plea for this country to make the day after the Super Bowl a national holiday. Sooner or later someone with power and authority will read my blog and make it happen. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.25 | 8.25 |
| Another 8.25 miles on the treadmill with some faster running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Moderate Stairmaster workout. 300 floors in 45 minutes which is apparently 6.25 miles. Legs are just slightly wobbly now.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.25 | 11.25 |
|
11.25 miles on the treadmill after work. Long day. Arrived at work early, had an after school AP review for the young scholars, supervising a student teacher this semester and trying to fulfill a bunch of silly requirements our administration has placed on us teachers to justify their existence. These are things that they imagine improve the quality of our school but, in fact, only distract us from what we really need to do. Andy and I have started a new tradition of going to Beans and Brews on 27th South while Abby is at her violin lesson. The tradition is that I get a cup of coffee and Andy gets a hot chocolate and pesters me the whole time to get him a cookie as well. Every week when we are there, an old man comes in a few minutes after us and orders a cup of coffee and just stares vacantly off into space. We can't decide whether or not he comes in every night at 6:22 or just every Wednesday night at 6:22. My run today was good. Close to the highlight of my day. I must say, I am looking excitedly forward to the Jazz game tonight. Shouldn't have too much trouble with the Milwaukee Bucks. Speaking of Milwaukee, Theodore Roosevelt was shot there while running for President on the Bull Moose ticket in 1912. Gave his entire speech with a bullet in his chest. Men were men back then.
|
| 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 |
| Taking the day off due to 10k race on Saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.75 | 5.25 |
| 5.25 miles on the treadmill. .5 at 6 minute pace .25 at 5.52 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Salt Lake Track Club Winter 10k (6.21 Miles) 00:37:57, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 6.20 | 0.00 | 11.95 |
|
AM: Easy 1.5 miles around the neighborhood before driving out to Saltair. Race: Challenging race today. I don't think I've ever ran a race where I finished more encrusted with ice and snow. The strong headwind the last 5k was a real treat! The first 5k was actually pretty enjoyable but I lost about 90% of my motivation when I hit the turnaround. I was happy to finish second to Walter in the Masters and win $50. Abby, Andy, and I went to brunch afterwards at Amiee's (Lulu) house after. Lots of other folks who raced today were there as well and she had lots of bacon! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
This morning I met a group of guys at Highland High (Jake, Fritz, Kevin, Nathan Krah) for a cold run through the slush of the unplowed roads. I managed to keep my feet reasonably dry through about six miles. We ended up running 10 miles in 1:15 which was not bad considering the conditions. With my mile jog up to the school that makes a decent 11 mile run. Not bad since I'm still a bit sore from the race yesterday. I wore my Brooks Cascadia trail shoes which was mostly a good call but they aren't as cushy and my heel hurts a little.
|
| 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 |
| Today was a good day. I took the day off of work and went skiing. Now I'm going out to dinner. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
I'm coughing up greenish gunk this morning. That can't be good. PM: Easy four around the neighborhood. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles on the treadmill. Opened the car door today into my forehead and now I have a big gash in my head. I'm not sure why I did that. Had coffee and hot chocolate with Andy again while Abby practiced violin. |
| 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 |
| Didn't get home from work until 5:30. Had to get Abby to swim practice at 6:00. Ann didn't get home from work until way past bedtime. So, no run today. This week was supposed to be a big mileage week for me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Six point two five miles around the neighborhood plus four times one hundred and five-o yard fast striders. Then some jumping rope. I'm a pretty good rope jumper. Then 100 push-ups and 100 sit-ups. Now for a fun Friday evening of shuttling the kids to and from activities. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Seven miles around Sugarhouse Park. Sunny and beautiful today with fairly clean air. It mde me think that maybe we will make it through this winter. I was going to do another lap or two around the park but I honestly got tired of walkers going in the opposite direction telling me how awesome I was on every lap. Oh yeah, I registered for the Gary Bjorklund Half in June in Minnesota. It's nice to have a big race to point to.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Eight miles in 62 minutes. Cold with eye-stinging pellet snow this morning. This is the worst time of year sports wise. No baseball, no football, the NBA is on its All-Star break, March Madness has yet to begin. In short, no excuses not to be productive on Sunday afternoon. PM: 4.25 miles on the treadmill and about 20 minutes in the sauna. Lots of stretching. I'm going up Emigration Canyon to I-80 tomorrow morning to celebrate President's Day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
I love 3 day weekends. I love morning runs too but I'm just not that into 4 am morning runs which is pretty much what I have to do on weekdays to make my commute, drink the requisite amount of coffee, and be at work by 7. Fourteen miles in 1:47. Beautiful, but cold, morning and I got to "run the sun up" as Amby Burfoot likes to say. Knees a little more achy than I would have liked. Potato pancakes and a glass of Muscle Milk after. I'm living right! I am second only to some guy named Jake K on the mileage board.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
As I was driving south on I-15 this morning heading to work I found myself gazing at the entrance to Little Cottonwood Canyon and wishing I was on vacation. I pictured myself waking up in my room at the cozy Alta Peruvian Lodge getting ready to eat a huge breakfast followed by a day of skiing. But here I am at work. Not sure what I'm going to do today workout wise. Probably some cross training. PM: Yep, some cross training. I had a really nice afternoon as a matter of fact. Left work a little early as it was a slow day and I'm all caught up on my grading. Ann and I went for a 2 mile walk around the neighborhood. 300 floors (6.25 miles) on the Stairmaster in 41 minutes plus one mile on the another bizarre machine. I've come to the realization that a typical week for me needs to be five days of running, one day of cross training, and probably a rest day. Maybe one or two of the running days can be doubles. I was checking out the Quantcast data on people who view my blog every month. Basically my blog is seen by religious people who like to travel
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Nice, steady treadmill run after work. 10.25 miles. Kept it around 7:10 to 7:20 pace most of the way. Here's something interesting. In my U.S. history classes we are in the early 20th century now - a time period dominated by Theodore Roosevelt. Whenever I teach a subject, I try to come up with something interesting that makes people who lived long ago seem more human to high school kids in 2013. Today we talked about the most tragic day in TR's life, February 14th, 1884. On that day his young wife Alice gave birth to their first child and died later that day due to complications from the delivery. To make matters worth, TR's mother died that exact same day in the same house of typhoid fever. Roosevelt was devastated by this and gave his infant daughter, whom he named Alice, to his sister to care for and he moved to the Dakota Territory and purchased a cattle ranch. For several years he lived in relative isolation while he recovered from this tragedy. If you all want to see something pretty powerful and moving you can google "theodore roosevelt diary entry day wife died" to see what he wrote in his diary that evening. You might cry if you are the sensitive type. My students found it doubly sad that this occurred on Valentine's Day. But I had to tell them that I'm pretty sure Valentine's Day was a 20th Century invention of the floral and greeting card industries to make us feel like jerks if we don't by their products. I just looked it up. Valentines Day is older that I thought. I still maintain that your wife and mother dying on the same day in the same house cannot be made worse by occurring on Valentines Day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Finally, an early morning run before work. 4 miles plus some fast striders. Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 1.00 | 0.00 | 5.25 |
| 5.25 miles with 4 x 1/4 mile at a little faster than 6 minute pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 2.00 | 0.00 | 14.00 |
|
It looks like maybe the really heavy snow might hold off until after today's 15k at 10 am. So my daughter Abby is taking part in this Kiwanis Club community service/citizenship/essay type thing. After thinking about it for a while, we decided that she could volunteer at a nursing home near our house. Ann and the kids know this place pretty well as they bake cookies every year and take them to the old folks there at Christmas time. So Ann took Abby there to volunteer - keeping people company, helping out during "game time", that kind of thing. She has to do 15 hours for this Kiwanis Club contest. Anyway, the activities director at the nursing home said that before Abby could volunteer she would have to submit to an FBI background check! You know, actually go down to the police station and get fingerprinted and all that. Did I mention she's twelve? So we took her to another nursing home where they were overjoyed to have her and put her to work right away. No race report today. I hitched a ride with Jake out to Saltair for the SLTC 15K this morning. When we got there we went for a one mile "warm-up" but the conditions made it impossible to get warm. I'd say 30 mph winds whipping off the lake along with white-out type horizontal snow that was the ice pellet type that stings your eyes. Add to this the lightening and thunder snow and you have quite a delightful package. So we called the game and went to the gym to do a treadmill workout. If you ever want to feel inferior you can run next to Jake Krong on a treadmill. You know, running at 12 mph and wanting to carry on a conversation like he's on a cool down jog. I did run 9.3 miles on the treadmill in 63 minutes with a warm-up and a cool-down jog. 63 minutes is about what I would have raced today so I'm OK with that. 67.25 miles for the week. Not bad. I feel like I'm holding together pretty well. I felt good this morning and I would have run a decent race. I held 5:50 pace on the treadmill for a while without too much trouble. Good news.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Sunday afternoon cardio festival. 1.25 miles on the treadmill just warming up. 300 floors on the stair master in 39:27. Apparently this is 6.25 miles. This was pretty hard - Based on my breathing about like a tempo run. 1 mile cool down on the treadmill. Watched the Daytona 500 while I was working out. Part of me was pulling for Danica Patrick but part of me was also glad she dropped from 3rd place to 8th place on the last lap. Because if men can't win the Daytona 500 what's left for us? I mean women are already earning about 60% of the college degrees in the U.S. and will clearly be ruling the world in a generation or so so it's nice if they can leave us NASCAR for a little while longer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
Cold, 7.25 miles around Sugarhouse at 5 am. Nice. Maybe a full moon? It's hard for me to get out that early but it gets easier once I get on a roll. PM: 5.25 miles on the treadmill (started out at my usual 10 minute pace and worked down to 6:30 pace at the end) plus some light core work and strength training. One thing that has become non-negotiable is that I have to begin every run with about 1.25 miles at 10 minute pace before my body really wants to run. It takes a little patience but it's worth it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
I had a busy day and I slept through the snooze alarm this morning so I wasn't able to get out for a run until 5:45 this afternoon - maybe my least favorite time to run because it's the time I'd rather be relaxing with the family. Also I'm often tired and sluggish feeling in the late afternoon. It turned out to be a good run though. 9.25 miles in 1:09 around Sugarhouse and its environs. I signed Andy up for this book club for first and second graders at The King's English bookshop here in Salt Lake. There are only two other kids in the group, both second grade girls. This month's book was Attack of the Shark-Headed Zombie. They met today to discuss the finer points of the book and while Andy was impressed with the reading ability of the two girls in the group, he blew them away with his observations about the shark-headed zombie and zombies in general. Next month is a book about the Titanic. This will give him a chance to renew his Titanic obsession from last year.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
10.25 miles on the treadmill. I was feeling pretty good and began to push it up to close to six minute pace. But then I backed it back down to a little slower than seven minute pace - reminding myself that I'm still mostly in weight loss and general aerobic conditioning mode. Nice to feel good consistently though and to have to hold myself back.
|
| 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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
Nice, easy morning run. 11.25 miles mostly around Sugarhouse Park. Every once in a while I have an "only in Utah moment" that surprises me even after eleven years here. Today I went to this donut shop on 114th South on my way to work because I promised a class donuts because of something good they did. Anyway, this so-called donut shop did not sell coffee. Has anyone heard of a donut shop without coffee? Fortunately there is a Beans n Brews right next door. I still love it here though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles around the Sugarhood. Included 20 X The Highland High stadium steps and 6 X 100 meter striders. 100 push-ups, 100 sit-ups |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles on the treadmill. I'll get a cross training workout in a couple hours at "Jump Around Utah" with the church kids. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Out the door at 4:30 this morning for 10.25 miles in 1:22. I did the Foothill Loop plus some extra around Millcreek and Sugarhouse. I'm going to the doctor this afternoon for a routine physical. Although it's not very routine for me since I haven't had one for seven years. I need to do better at that.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Treadmillin miles today. Started at 7:30 pace and finished around 6:30. My niece Elizabeth is wrapping up her Spring Break visit to Utah today. She's thinking of applying the the U for medical school after she graduates from college next year. We crammed a lot of stuff in to just a few days. She got to watch my wife admit a gunshot wound to the head dude on Friday night and hung around the NCC for a few hours. This morning Ann was able to get her into the operating room to watch some brain surgery and Nathan Krah gave her a tour of the medical school this afternoon. Running will be hit or miss the next couple days with parent-teacher conferences at school. |
| 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 |
| |
| 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 |
| Managed to squeeze in a quick run plus some push-ups and sit-ups between the end of school and the start of parent-teacher conferences. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
|
No work today so I did a morning run at a sane hour. 9.25 miles in 1:10. About six miles into the run I was running by my kids school when I discovered that virtually all the snow is melted from the field behind the school. So I stopped and did 6 striders on the grass at about 90% effort. Running on grass. Pretty cool. PM: Went to the gym and did a two mile warm-up jog on the treadmill then a "stair master tempo workout". I did 300 floors (6.25 miles) in 36:50. May have set a personal sweat record.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
12.5 miles along the Jordan River Parkway. I felt generally crappy, sluggish, lethargic... Glad to finish off a decent week though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
|
7.75 miles around Liberty Park plus a bunch of fast striders on the wood-chip. I've been having a problem with sluggishness on a lot of my runs lately. Sometimes I'm getting light-headed. I think I might not be getting enough carbs. I'll tweak that and see what happens. Must have been an event out at Liberty Park today called "Rednecks With Their Pit Bulls On Parade". Gotta love sunny, warmish weather!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 2.50 | 0.00 | 9.00 |
|
This qualified as a "workout". Kind of disappointing. More after I eat dinner. Well, I decided I should do something resembling a workout. I'm a firm believer that all runners need a small handful of staple workouts that they do fairly regularly to gauge their fitness. I've long had a treadmill workout I do that's sort of a treadmill fartlek. It's a 60 minute run divided into 10 minute increments. I do two minutes at 7 mph, two at 8 mph, two at 9 mph, and four at 10 mph. I try to increase the speed .1 every time so from 50 to 60 minutes I'm doing 7.5, 8.5, 9.5, 10.5. When I'm really fit this workout is moderately hard. It leaves me feeling confident but not hammered. I tried to do this today but couldn't. Basically I learned that 6:20 pace is my new 5:55 pace. Kind of depressing. I topped off at about 9.5 mph on this one and only managed 50 minutes for the workout. I did keep close track of the data though and will be able to monitor my improvement. The thing is, I thought I could basically will myself through the workout the way I used to do it. But I've done this workout so many times that I know exactly how I usually feel running at 10 mph and I was totally bummed to find myself feeling close to the same way at 9 mph. On the bright side, I spoke to Ann and the kids about this and they all assure me that they still love me and think I'm mostly a decent person.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
A quote from my favorite TV detective of all time, Jim Rockford... "I try to keep my virtues to a minimum. That way, they're easier to keep track of." I was able to run in the gully today! 7.5 miles of trail running bliss. I was almost warm at the end. Saw my old buddy Snoopy on top of his dog house. He looked happy but he's getting old. I'm not sure how much longer he will be able to jump up there. It's been about two years since he barked at me.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles in the gully. Lots of sand, lots of hills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Today I ran four easy miles. Then I stopped and ran six 15 second hill sprints in Sugarhouse Park on what my kids call "the little sledding hill". Then I jogged a mile home and decided to call it a day. It was kinda hot out.
|
| 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 |
|
Today was a great day. Earlier this year I invited the historian David Kennedy from Stanford University to come to Alta High for a day. Kennedy is probably the leading authority on the Great Depression and World War II era, He wrote Freedom From Fear which won the Pulitzer Prize in 2000 and he also writes probably the most used AP U.S. History textbook, The American Pageant. So I picked him up at the Alta Club downtown at 6:30 this morning. Pretty swanky place. He told me that "The Stanford Club" got him his lodging there. He did three presentations this morning and then met privately with my ten top students after lunch for a question and answer session. The whole day went really well and I was thrilled with the great questions and comments my kids had. Not bad at all for public school students. They actually stayed after school for an hour to continue the discussion with Professor Kennedy with none of them seeming anxious to leave. It was downright heartwarming for a teacher. We Murphy's decided to celebrate our Irishness this evening by going to MacCools Public House for dinner. Had me some Buffalo Shepherd's pie and a pint of Guinness. Just in case anyone from Ireland reads this and questions whether Buffalo Shepherd's Pie is authentically Irish, just let me say that's what we Americans do - we take other people's stuff and make it better. I know this for a fact because I have tried to find decent Chinese food in Chinatown in San Francisco and found that it paled in comparison to Panda Express. The only thing that would have made the day better would be if I had been able to get a run in.
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Heading up to Jeremy Ranch now for a long run. I'm still a little sore from my "hill blasts" a couple days ago. I love getting old. Sixteen miles in 2:06 up at Jeremy Ranch. ***JEREMY RANCH ROAD CONDITION REPORT*** 99% OF THE ROAD WAS SNOW-FREE FOR THE ENTIRE 7.5 MILE LENGTH. THE ROAD WAS QUITE MUDDY IN SOME PLACES ON THE MORGAN COUNTY SIDE NORTH OF MORMON FLATS. COMPLETELY RUNNABLE NOW. YOU'LL GET A LITTLE MUDDY BUT AIN'T NOTHIN WRONG WITH THAT. PM: Push-ups, sit-ups, core stuff.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
Yes! I just read on the Running Times website that the number of U.S. marathon finishers declined last year for the first time since 2001. I have been so ready for the current running boom to end. Hopefully we can all look forward to the day when we don't get shut out of our favorite races in favor of the Oprah wannabes and we don't have to commit to a race 12 months in advance just to be assured a spot. That's my elitist end zone spike for the week. PM: 11.25 miles on the treadmill. Started slow, worked up to 6 minute pace. While I was running I was watching this show called Man vs. Food and all I have to say is WTF is wrong with us as a society? I actually could feel my blood pressure rising as I watched. There was this very fat man trying to consume seven pounds of food while a crowd cheered and encouraged him as if he were accomplishing something worth celebrating. I swear it was like watching a guy slowly committing suicide. If we keep on our present de-evolutionary trajectory I wouldn't be surprised if we are soon watching people play Russian Roulette on The Travel Channel. I mean why make it take a couple decades with a stroke or diabetes? Let's have some instant gratification right before our very eyes. I should add that I did not choose to watch this show. It just happened to be on the TV in front of the treadmill I was running on. Happy Sunday!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Cross training day... 1.25 mile warm-up on the treadmill. 300 floors on the Stair Master in 36:21. This CRUSHED my old 300 floor PR of 36:52. Once again, 300 floors is supposedly the equivalent of 6.25 miles and by the perceived effort I would say that's pretty close. I was breathing like a hard tempo run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.75 | 13.25 |
|
6.25 miles around Sugarhouse Park in the early AM. PM: Kind of a workout... 4.25 mile warm-up. 6 X 200 meters on HH track. 36, 36, 35, 34, 32, 31 2 mile cool down. I always enjoy 200s. They require zero mental fortitude but they make you feel really good. No one ever wimped out in a 200.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy miles. Interesting article in The Atlantic this month entitled "Why the Rich Don't Give". Apparently the rich donate only 1.3% of their incomes to charity whereas the poor donate 3.2%. This is especially interesting since the rich tend to itemize their deductions and can write off their charitable donations while the poor do not. Interesting theory as to why this might be true from the article... "the personal drive to accumulate wealth may be inconsistent with the idea of communal support". |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.00 | 4.00 | 0.00 | 11.50 |
| I did it! My patented treadmill fartlek. 60 minutes divided into 10 minute increments - 2 minutes at 7mph, 2 at 8 mph, 2 at 9 mph, and 4 at 10 mph. Actually worked up to 5:50 pace for the last couple minutes. I tried to do this last week and failed. I'm also down to 147 pounds. Down about 10 pounds from December.
|
| 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 |
|
Planned trail run in the gully this afternoon... Had to bag the gully this afternoon due to the all-day snow event. 6.25 miles super easy around Sugarhouse. 100 push-ups, 100 sit-ups. The #1 mistake most runners on this blog make is neglecting their speed. There is also a tendency to label workouts "speed workouts" that are not speed workouts. Mile repeats are not speed workouts. VO2 max, while critical, is not speed so don't call it that. A good rule of thumb is that true speed is not improved with efforts over one minute in duration. All runners should remember to include a steady diet of fast striders and short hill sprints into their training at every phase of the training cycle. When working on your speed it is critical to recover fully between each effort.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
Eighteen miles through Sugarhouse and Holladay, many of them with guys way more fit than me. Fun though. I posted a radical idea on here yesterday - that runners should run fast occasionally if they want to maximize their potential and it generated 23 comments. Later today I will post something equally controversial. Topped 70 miles for the first time in almost a year. I will max out at 80 this year. All my masters PR's were achieved with me running about 70 mpw so I'm not going to push it. OK, here we go... Any running you do in the three or four days following a hard marathon is a waste of time and potentially harmful. You will not be able to accomplish anything that has any positive impact on your fitness and you slow down your recovery time and risk injury. Go for leisurely walks instead and monitor your diet closely so you don't gain too much weight.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
News Flash... The USA men won the silver medal at the World Cross Country Championships today. The Americans actually beat the Kenyan team! PM: Five miles easy on the wood chip at Liberty Park. Felt good. Could have run further, could have run faster, but didn't. Big shout out to my boys at Florida Gulf Coast University who made it to the Sweet 16! According to CBS Sports.com only .5% of those who filled out brackets made this pick. Count me in that group. When I was filling out my brackets I was looking for an upset special and I noticed that they beat Miami by 12 earlier this year and decided to go with them. Honestly, I never even heard of mighty FGCU even though I grew up in Florida! I now feel ashamed that I have them losing in the Sweet 16. Should have gone with the Final Four.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
|
Spring Break Day 1 1. Woke up, made the kids breakfast, walked them to school. Because it would be too much to ask for my spring break to match up with theirs. One way to avoid taking an expensive vacation I guess. 2. Laid around watching golf, fell back to sleep. Tiger won yet again. 3. Went to Liberty Park and did 13.25 miles on the wood chip in 1:40. Felt great. The path is perfect right now but they are getting ready to ruin it by dumping more wood chip on it making it too soft. I saw the mountains of wood chips by the maintenance area. 4. Ate lunch. Nap time now. PM: Walked 2 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Spring Break Day 2 1. Woke up and ate some strawberry pancakes that Abby made. 2. Walked the kids to school. 3. Had some more coffee and watched Zero Dark Thirty with Ann. 4. Went for a run in Sugarhouse Park. Seven easy miles plus 6 X 15 seconds up a steep hill at maximum effort. Bent over and gasping for oxygen after each one. These hill sprints are hard if you really do them right. Andy has his 1st and 2nd grade book club tonight for I Survived the Sinking of the Titanic. Abby has her annual fund raising shake-down of the swim team parents ( a "swim-a-thon") for which I am counting laps. PM: Walked a couple miles. 100 push-ups, 100 sit-ups/crunches.
|
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
Spring Break Day 3 I started this theme for the week, might as well keep going with it... 1. Woke up, watched Morning Joe with my coffee. 2. Had a smoothie for breakfast. 3. Read for two hours. 4. 9.25 mile run at Liberty Park. Planning a long run tomorrow on the roads so I'm sparing my legs. 5. Lunch at Fiddler's Elbow with Ann.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| 15.25 miles in 1:56. Beautiful day. I didn't feel as strong towards the end of this run as I would have liked. Oh well, It's not like I've done a pile of 20 milers lately. Or any for that matter. So I don't suppose I have the right to feel strong at the end of a 15 miler yet. PM: Two easy treadmill miles plus some strength/core training. Included some plyo box jumps.
|
| 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 |
| 6.25 miles on the treadmill. We are heading down to Goblin Valley State Park for a couple days of hiking, trail running and Yurting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Four mile trail run in Capitol Reef National Park. Took a little day trip for an Easter Egg hunt they were having there. PM: 9.5 miles at Goblin Valley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles on the roads and OHV trails at Goblin Valley. Nice trip. Topped it all off with a stop in at Ray's Tavern in Green River on the way home. Possibly the best burgers in Utah? |
| 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 |
| Taking the day off today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
|
Five miles easy to warm-up. Track workout at Highland High. 8 X 200 w/200 meter walk interval. 1. 36.94 2. 37.01 3. 34.84 4. 34.21 5. 33.66 6. 33.07 7. 32.64 8. 30.81 Two mile cool-down jog. I felt really controlled on the first six. Pressed a little bit on #7 and went close to 100% on the last one. The last 20 meters of #8 was very hard. I think if I had only done six I could have dipped under 30 on the last one. I will be sore tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
I was going to head up to Jeremy Ranch this afternoon after work but since it was such a beautiful day and we only had a half day of school today, I opted for a run on the gully trails instead. 12 miles. I went out of my way to find the sandiest trails and steepest hills. Hard run but fun.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
|
Four and a half miles mostly at 8 minute pace but with some half-mile and quarter-mile pickups. 2 x 1/2 mile in 2:50 2 x 1/4 mile in 1:25 I'm going to take a stab at the Striders Half Marathon on Saturday. I've done just enough consistent mileage and just enough quality runs to think I may be able to run around 1:18. I don't want to make any predictions though because I'm not used to race stress. I've never run this race but the course is the first half of the Ogden Marathon course and I have run that race. I think I came through the half there in 2011 in 1:18, a time I would be very happy with Saturday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Very nice day today. It rained a lot in the early hours which is always appreciated. Had several positive interactions with students which always leaves me feeling good. I have a couple book recommendations... Running and Being by Dr. George Sheehan. This is a classic of the first running boom in the 1970s and is back in print for the first time in several years. I saw several copies at my local B&N yesterday on the shelf amongst the many crappy running books out these days. Dr. Sheehan was a first rate thinker who I think was able to capture what this sport means to those of us who pursue it in a certain way. If you are the type of person who can occasionally be accused of putting running ahead of God, country, career, and family, this book is for you. My only criticism of Sheehan is that he frequently over quotes the ideas of other thinkers and philosophers when I think his own ideas are superior. If I want to know what William James or Ralph Waldo Emerson think, I'll read their books. Hanson's Marathon Method by, obviously, the Hanson's. I found this to be a welcome departure from many other marathon training books mostly because it's grounded in common sense and ideas that have been proven to help lots of top marathoners exceed what was thought to be their potential. It's grounded in science without being too technical They also have a straight forward and opinionated style that I appreciate. Plan on an easy run plus a few striders with my buddy Steve Anderson today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Striders Half Marathon (13.1 Miles) 01:18:30, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 13.10 | 0.00 | 17.10 |
|
Steve Anderson and his girls came for a visit yesterday and stayed the night which was great for me because Steve volunteered (after I asked him) to chauffeur me up to Eden, Utah for the start of the race this morning. I was up at 4 AM and out the door at 5:10. My goal was to run each mile in around 6 minutes or, hopefully, a little under. One of the most useful measures for me of decent fitness returning is to be able to run at 6 minute pace for a long time without too much distress. Today's race was all about confidence. I ran the first mile in 5:52 and was pleased that I was able to avoid going out too fast. My splits for every mile thereafter were right around my goal. Came through six miles in 35:30, Ten miles in 59:30, 13 miles in 1:17:58 (slowed a little bit on mile 11 to have a small confrontation with the high schoolers manning the water stop there. As I approached, I saw the stop with a table placed about 10 yards off the road and four or five kids standing around it talking. I asked them if they had any Gatorade and one of them nonchalantly gestured towards the table. I stopped and told them that I wouldn't want them to tax themselves too much by actually handing the drinks to the runners as they passed and gave them a brief class on how to operate a water stop). They were not particularly eager students and did not respond well to my sarcasm. Anyway, I was pretty happy to cross the finish line in 1:18:30 in tenth place and the second master. I don't think I'll ever beat Walter Brown (41 year-old punk) again. Picked up a $50.00 check for my efforts which exceeded my entry fee by $5.00. Always nice to come out ahead. From what I understand, there was a titanic battle for the win between between Bryant Jensen and Riley Cook. A couple really tough racers those guys. This was a really well run race directed by real runners who obviously know what they are doing and care about runners. That always makes a difference. Stopped by The Habit Burger Grill for a huge cheeseburger with Steve on the way home. All y'all who live near Sugarhouse that haven't tried that place really should make it a priority. PM: Walked three miles around the neighborhood. I ate too much today and needed to burn some calories.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I took the day off. My legs are pretty sore and I figured that if Jake Krong can take TWO days off after a marathon that it would make sense for me to take ONE day off after a half. Allie's comment on my race reminded me... I raced in a new pair of shorts yesterday. I've run every race since 2008 in the same pair and thought it was time for a change mostly because my favorite old pair is getting a little gross. I'm more happy with my race yesterday the more I think about it. My main goal for this year has been to run as fast at the Gary Bjorklund half in June as I did two years ago (1:15:56). For most of the year that has seemed a stretch but now I know I can average 12 seconds/mile faster especially dropping down four thousand feet. As a matter of fact I think I'm going to make 1:14 my goal which would be a PR. I haven't done any threshold workouts or longer intervals yet this year and I still was able to dip under 6 minute pace yesterday. I think I've found the right mix of training and workouts that is working for me and I'm going to continue to tweak it a little more. Not making the marathon the focus of my training is the best thing. I've been looking a lot at what worked for Kramer last cross country season and reading about the kinds of things Rupp and Salazar and all the rest do to build real speed and endurance. A lot of this is nice to do if the marathon is your focus but essential to do if shorter races are your focus. Today's Workout: 3.25 mile walk.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
5.25 easy treadmill miles. Followed that with a good strength/core workout. Included 3 X 10 box jumps and some other plyos. I feel a scratchy throat coming on. I need to dodge that bullet. Mega Vitamins and lots of sleep tonight hopefully.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
I wanted to do a morning run today but I just couldn't get out of bed. Sore, snotty, feverish today. I plan to drug myself and get in some easy aerobic miles this afternoon. PM: 6 slow, cold, windy miles. Winter is back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Well, at least I got some miles in even if they were on the treadmill. I'm still battling a cold although I'm much better today. I'm having a hard time regulating by body temperature and even though it was 50 degrees out this afternoon, it felt more like 30 to me. So I opted for indoors. 10.25 miles at 7:20 - 7:30 pace. I still feel Saturday's race in my legs and I'm having to adjust my planned workouts. It's funny how when I put together workout plans I act like I'm 25 years old. I'll give myself a day to recover from a really hard effort and then I end up having to take three or four. Mild squabble between two old guys at the gym. One, obviously an old Marxist, wanted to watch MSNBC while the other, obviously a tea partying Republican, favored FOX News. It got quite heated until they figured out that there are about 20 TV's - more than enough to cover every ideological extreme. Before that I thought they might resort to fisticuffs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Something I was not fully aware of... My daughter recently found out that her best friend in the neighborhood (who is LDS) is moving away and will not be attending the same middle school as her next year all because the girl's family does not like their LDS ward and so they have to move to find another one. They like everything else about our neighborhood and their kids are happy and well adjusted. This is especially sad since this is Utah and there is an LDS church every quarter mile or so. But apparently going to one of those is not an option, they have to relocate the whole family. Does this sort of thing happen a lot? I guess it would be good for those in the real estate business. PM: 6.5 easy miles that didn't feel so easy at 9 PM. Only time I could fit it in today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
AM: One mile warm-up, weights/strength training, one mile cool down. Sad news.... the latest edition of Utah Running is out and, one again, I was not profiled. PM: 8.25 excellent running miles in the gully with my former stud runner Garrett Jones ( now 21 years old) who arrived home from his LDS mission in Denmark about 18 hours ago. I hope to write much more about this later.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 1.25 easy around the neighborhood. Around 9 AM I drove down to Sandy with Jake for a run in the gully. I did 11 miles in 1:24. We came across Justin Park about 5 miles into the run and he joined us. When we got back to the parking lot Jake and Justin went for a couple more miles in the lower gully and I went into the gym and did a couple more on the treadmill. I cant get my chest congestion and snottiness to go away. I really feel it on the uphills. |
| 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 | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| 16.25 miles this morning up and down City Creek Canyon and around the Capitol Hill neighborhood some. What a beautiful run! Going up the canyon I turned back at exactly seven miles due to deep snow in the road. I had the canyon mostly to myself early on a Sunday. I made it a point to run the steepest hills very hard. Good run, hopefully the beginning of a good week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Didn't feel like running this afternoon. New plan for the upcoming year. Des News Marathon in July (bummer it's not on the circuit!) and the Boston Marathon next April. As a matter of fact, I'm going to make hotel reservations in Boston for 2014 tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Couldn't sleep last night. Woke up a little after 2 AM, had a cup of coffee and a banana and then went for a run. I was out the door at 3 AM - a nice time to run I must say if you don't like noise or traffic. 17 miles in 2:15. Maybe I'll try to leave work a little early and nap this afternoon. I'm already sleepy sitting at my desk at 7:50 AM. Good thing I still have $6.00 on the Starbucks gift card in my wallet. I hope all of you in Boston have/had a safe trip home and that you hearts aren't too heavy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four plus some striders. Huge time crunch today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 2.00 | 8.50 |
| I was able to achieve a workout today.... 2.5 mile warm-up then 4 X 1 mile. Easy quarter mile jog recovery. 5:58, 5:45, 5:38, 5:38 Finished with a short cool down jog. Felt pretty good. Close to two weeks of chest congestion and sinus gunk still bothering me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: Chilly 7.5 mile run with by buddy Jeff Shadley who is in town for a conference. That's one way to get my butt out of bed for a morning run. Jeff is the master of the early morning run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
AM: 7.25 miles in a cold rain. 6 X 100 meter striders after. More this afternoon hopefully. PM: 7.25 more miles in 54:30. Loving those 7.25 mile runs lately. Just got my Time magazine "100 Most Influential People in the World" issue. I didn't make it again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
|
My good friend Bret Jardine (bret.fastrunningblog.com) just broke 3 hours at the London Marathon. Bret needs lots of congrats when he posts a race report. 15.25 miles. Started at my house, circled around Sugarhouse once and then dropped down to Liberty Park to do the last 10 miles on the wood chip. Liberty Park was working on a new record for crazy this afternoon. There was about one parking place opening up for every four cars that wanted it. Hundreds of thumping car stereos. Tempers were running high. I felt certain that if I circled the park enough times I would see a drunken Tongan shoot a drunken Redneck or vice versa leaving their pit bulls to fend for themselves. Good times! |
| 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 |
| Rested |
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| AM: Easy run in the crisp morning air around suburban Sandy, Utah. Very enjoyable. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
I took the day off of work to hang out with my mom who is in town for the week. So I was able to do a late morning run around Sugarhouse. 10.25 miles plus some striders on the grass at the park. Mom graciously offered to pay for a room at the spiffy Spring Hill Suites at Thanksgiving Point Friday night. So I'll be staying down there prior to the race on Saturday. I'm almost through with Bill Rodger's new book. There are a couple things about it that separate it from the standard sports/runners bio in a good way. I'll try to post a detailed review in the next couple days. One thing I didn't know about him was that his 2:09:55 win at Boston in 1975 was a 10 minute PR.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Why has Rob Rhode deleted his blog? One of my favorites to read. Took myself up to the gully today for some trail running. Did about 7 and a quarter. Went to Fiddler's Elbow for dinner with Ann. Had a Bacon, Tomato, and goat cheese pizza. Pretty tasty.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Today is my son Andy's adoption day. It was on this day seven years ago that the State of Utah declared him legally ours. We will celebrate, as always with a huge dinner at Bucca di Beppo in downtown Salt Lake. I'll do a short, easy run and some striders this afternoon ahead of the Thanksgiving Point Half Marathon tomorrow at 7 am. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Thanksgiving Point Half Marathon (13.1 Miles) 01:22:45, Place overall: 6, 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 |
|
I picked up my race packet before checking into the hotel last night. I'm bib number 5. Clearly the race organizers have a high opinion of my abilities. It probably has nothing to do with the fact that they transferred Jake Krong's entry to me.
Checked out the course a little last night. Not fast. It's also pretty windy out but I don't usually notice that in a race. Temperature seems perfect. I had no idea this race had almost a thousand runners.Pretty big expo and all. Half marathons these days!
OK. Good race. Loved the course after I adjusted to the fact that a fast time was not possible. I've never run a cross country half marathon before today. Lots of twisty paths, golf course etc. I only ran three sub six minute miles the whole way. First mile in 5:59, Third mile in 5:57, and 13th mile in 5:52.Most splits were in the 6:15 to 6:20 range with a couple 6:30s. I stopped worrying about them after a while. That fast last mile made the race a pretty good workout but the hills in the middle beat me up a bit as I was dueling it out with Kassie for a while.
Won the Masters division. Thanks to everyone for not showing up. $300.00 cash in an envelope after the race is nice! Thanks again to Jake for the entry.
This is a great race. I will put in on my calendar every year. PM: 3 mile walk around the neighborhood. Beautiful day. I love walking. If and when my running days come to an end, I will be a good walker.
|
| 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 |
|
Zero miles running. Plenty of lawn mowing and associated yard work though. Plus a nice walk around the neighborhood with Ann. Did anyone here listen to a band called The Replacements back in the 80s? One of my favorites. They had a song with a line that went, "the plan was to sweep the world off its' feet so you sweep the garage for the neighbors to see". Happy Town I think the song was. That's how I mostly am. I'll get ambitious sometimes, but just a little bit.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles in 55 minutes. I wasn't able to get out of the door until 8:30 PM. Nice run though. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles in 1:02. It would be accurate to say I'm less than motivated to train hard this week. I'm happy to be getting in some minimal miles. I did run into Jon Kotter tonight and ran a couple with him. Passed the time quicker. They're talking about 32 degrees tonight! Tights in May if I do a morning run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero miles running today. Lots of working and shuttling kids back and forth to activities. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
Eight miles in the early AM. Cold, windy. Don't let this become the Fast Mud-Run Blog! Just say no. PM: 4.5 miles on the treadmill. Then I did some strength/core exercises.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
AM: Two mile walk around Sandy thinking about what I might learn my students today. Too nice out to sit at my desk. Planning on an 8 mile gully run with some hill repeats this afternoon. PM: 8.25 trail miles in the gully in 1:05. Not a bad time for the gully.
|
| 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 | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
|
Picked Jon Kotter up this morning and went up to Jeremy Ranch. Almost a perfect day for a run up there. 15 miles in 1:53:30 plus a handful of striders at the end. This was maybe the quickest I've ever ran this run. We saw four deer and one moose. The moose was walking right down the dirt road and didn't seem very shy of humans. Managed over fifty miles for the week in five days. I've been feeling pretty strong the past couple days.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Eight miles around the neighborhood in 59:55. "Easy" pace is getting faster. I would say that my comfortable aerobic pace is 20 to 25 seconds faster than it was two months ago. No signs of injury. If I keep a handle on my diet and remain positive and focused, I should be able to string together a few good races. The only negative today was the two to three pounds of pollen I swallowed or inhaled during the run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 3.00 | 0.00 | 0.00 | 10.25 |
|
10.25 miles on the treadmill during Abby's swim practice. Did about 3 at 6:20 pace. Interesting that I "bonked" about 5.25 miles into my run today. I've been running for about 35 years so I know what this feels like. The thing is, I don't know why. I ate well today. Good breakfast, good lunch, mid-afternoon snack and a cup of coffee. But about 5 miles into my run I began feeling weak and light headed. I kept at it for a while hoping it would go away but it didn't. Fortunately I has a goo and some Gatorade in my locker so I stepped off the treadmill for a minute and slurped down some engineered calories. I felt great after about five minutes and had no problem the rest of the run. Weird! |
| 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 |
|
AM:Two mile walk. Frustrating day. Maybe no time for a run. I won't get home until seven o'clock or later.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 10.50 |
| 4 X 1 mile with half mile jog interval. 5:56, 5:45, 5:45, 5:39. Warm-up, cool-down |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
|
AM: Two mile walk/jog around Sandy. 100 push-ups, 100 sit-ups, and some core exercises. PM: 1.25 mile warm-up jog on the treadmill then I proceeded over to the Stair Master and commenced to climbing. I did 501 floors in 60 minutes which is apparently 10.5 miles. I was breathing like I was at my threshold most of the way but it was cross training so I'll count it as easy miles. I know that many of you purists wouldn't count these "miles" at all. My legs are wobbly now. I feel good about this workout. I just read where Colorado has banned beer with less than 4% alcohol from being sold in restaurants and bars. That is basically the opposite of Utah's law which only allows 3.2 beer in most cases. I believe Colorado's governor used to own a brew pub. That won't ever happen here.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM: 6.5 really slow miles around the neighborhood. Busy weekend planned. AP practice exam at school tomorrow, Ann working nights, lots of kids activities. I'll try to squeeze in some running. PM: 7.5 miles on the gully. Getting heat acclimated!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
7.5 miles in one hour around Sugarhouse. Didn't get out til 5 pm. An observation. I was just watching the Bojangles Southern 500 NASCAR race and they briefly showed this section in the stands where all the wives and girlfriends of the drivers sit. Will Ferrell wasn't making anything up in Talladega Nights.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
Total of 18 miles this morning. I ran an easy couple miles in the neighborhood finishing at Highland High where I met Jake, Nate, and Kevin. I did a few striders in the parking lot and then ran about 11 miles up through Tanner Park, down Wasatch past the Hogle Zoo and then back down to the school. I wanted to do a few extra so I circled the neighborhood a few times. Finished up with 16 miles in 1:59. I was feeling the heat a bit towards the end. So I'm flirting with my first 20 miler in over a year. It could happen.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM: Two mile walk around Sandy. I'm doing more walking because I like it and because it's a way of getting down to my lean racing weight of 140 pounds without any additional wear and tear. PM: Five fairly hard miles on the elliptical. I'm wondering if any of you twenty-somethings on this blog have seen the cover of Time Magazine this week. Apparently you guys are going to ultimately be good for something but not without a whole lot of annoying your elders beforehand. I quote... Millennials are lazy, entitled narcissists who still live with their parents. Why they'll save us all.
|
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
Totally failed in my plan for today which was a 15 mile trail run in the gully. The AP Exam is tomorrow and my planned one hour after school review turned into 2.5 hours. By that time I was beat and lacked focus and needed to get home to the family so I bailed on my plan and did 9.25 miles in the air conditioned gym (record 93 degree heat here in Utah) on the treadmill. Way better than nothing. I need to get a workout in tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 3.00 | 1.00 | 8.25 |
|
AM: Two mile walk while my kids were taking the AP Exam. I'm exiled from my classroom for much of the day so might as well go for a walk. I get nervous for them. Most of my students have worked very hard all year and deserve to do well. PM: Pretty good workout. After fueling up mightily at Fong's Fine Chinese Dining in Draper ( General Tso's Chicken with fried rice, egg roll, 2 glasses of iced tea), I was ready to roll... I did 4 X 1 mile with a quarter mile walk/jog interval. Splits were 5:48, 5:42, 5:39, 5:33. Couple miles each for the warm-up and cool-down. This workout was done on the treadmill because it's way harder than the track or road. For all of you dying to know, the topic of the DBQ on the AP Exam was the rise of abolitionism between 1776 and 1852.
|
| 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 |
| Unplanned and unwanted day off. Now I'm cranky. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 4.00 | 0.00 | 15.75 |
|
AM: Easy 8.25 mile run around Sugarhouse and Millcreek. Legs felt good after the day off yesterday. PM: Second workout this week. 1.25 mile warm-up on the treadmill 4 miles in 23:15. 1 mile cool-down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 2.00 | 17.50 |
|
17.5 (2:12:30) miles in a chilly rain on the Jordan River Parkway. Ran generally easy but over the last few miles I alternated hard/easy 400s. The hard efforts were 80 to 85 seconds. First seventy mile week in a while which is pretty much where I will top out this year. There are few things I know for certain in this world, but one is that I can't handle much over 70 mpw for an extended period. The good news is that my body doesn't seem to need much more for the times I want to run. Here's something I was wondering today. Why is it that cities and towns in Utah often put the word "city" after their name? For example, "Sandy City". I obviously understand it when the word is actually part of the name as in Kansas City or Salt Lake City. I never heard of Anaheim City or San Diego City when I was growing up. Is this just one on Utah's many endearing little quirks?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
AM: Two mile walk. 100 push-ups, 100 sit-ups. Some dog walking as well. PM: 3 mile walk around the neighborhood with Ann. I decided to give myself 2 miles of running for my 5 miles of walking today. Yep. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
8.25 miles around Sugarhouse park (1:02:45). Had a nice meeting after school today with my returning cross country boys. We will have a very good team in the fall that will be able to challenge the best teams in the state.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 6.00 | 0.00 | 11.25 |
|
AM: Two mile morning constitutional. took some time to smell the flowers. I had a smoothie this morning for breakfast. I will share my recipe for the second time... 1 to 1.5 bananas, some frozen blueberries, blackberries and raspberries, some cranberry-pomegranite juice, two tablespoons of wheat germ, one huge scoop of Muscle Milk protein powder, a bunch of plain yogurt or Greek yogurt. Blend. Workout this afternoon. 6 X 1 mile (on the treadmill) with 1/4 mile walk/jog interval. Splits were as follows... 5:45, 5:45, 5:45, 5:45, 5:45, 5:45 Pretty consistent. Plus a few miles warming up and cooling down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in the gully. Good run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles in 1:13:36 around Sugarhouse and Millcreek. Windy. I don't care for wind over about 5 mph. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
AM: 7.25 miles in the gully at 6 AM. I saw seven deer and one bunny rabbit. No carnivores. PM: Two mile walk around school. I am thinking of a gym workout this evening but I'm pretty tired. So I'm not sure. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
Good gully run today. Started out with an easy 4 miles with some of my cross country runners then did the 7.25 mile gully long run by myself in 56 minutes. Pretty fast for the gully. Did a light weight workout after. Annual Murphy family yard sale today!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: 5.5 easy miles around Liberty Park. Six fast striders at the end. PM: 3 mile walk around the neighborhood. Long run tomorrow if the stars align properly. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
|
20.25 in 2:32 - all of it circling Liberty Park. Lots of activity at the park this morning. I saw Bill Cobler with his East High kids, Demetrio Cabanillas, the whole Erickson clan, and I was able to do a couple laps of the park with Emily Jameson which helped pass the time. I finished up the run with some fast striders at the end. Good to run fast on tired legs every so often. I'm almost certain that this was my first 20 miler since May, 2012. I'm happy with this run. I felt good. I didn't dip under 8 minute pace until the fourth mile and still averaged 7:30 for the run. I'm feeling pretty strong 12 days out from the Utah Valley Half and a month out from Grandma's.
|
| 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 |
|
Rest day. Just a 2 mile walk in the morning. PM: 125 push-ups, 125 crunches, core workout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles in the lower gully in 1:17. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 4.00 | 2.25 | 12.00 |
|
AM: Speedy two mile walk in Sandy. Workout this afternoon. PM: A fine workout today. 6 X 1 mile with 1/4 mile walk/jog recovery 5:42, 5:42, 5:42, 5:42, 5:39, 5:39 Easy 1 mile jog. 1 X 1/4 mile in 80 seconds.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles in 1:18 in the gully. Another beautiful day. I always classify gully miles as "easy", but I always feel like I've accomplished something when I run in there. Jake is out running with my cross country team now. After practice I'll be heading to Abby's swim meat up at the Draper pool. |
| 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 |
|
PM: 6.25 miles around Sugar House. 6 X 20 second hill blasts in the park. Doubled over, hands on knees, gasping for air type effort. Low on energy today. A general lack of pep. Running on fumes. Devoid of vim and vigor. Ready for a nap. Kept the mileage down so I will hopefully feel revived on my 15 miler up at Jeremy Ranch tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Abby and I met Jake and Andrea this morning up at Jeremy Ranch. Andrea was kind enough to volunteer to watch any combination of my kids/dogs this morning while Jake and I ran. Andy was having some stomach issues this morning (he wouldn't eat bacon for breakfast so I know he wasn't faking!) so just Abby came with me and she spent a couple hours hiking and wading through and falling in the river with Andrea. I did a quick .5 mile warm-up then Jake and I did the 14.5 mile Jeremy Ranch Road in 1:48:33. Tailwind out, headwind back. Saw Luke Puskedra and some other Nike guys out on the road this morning. Good soak in the river after has my legs feeling rejuvenated already. Need to remember that. Although most of my runs don't have a convenient mountain stream to soak in at the finish. Just a really nice morning.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm either sick or being slammed by allergies today. I'm going to take the day off. My daughter Abby "graduated" from elementary school today so I got to take a half day at work. She got a nice "Hope For America" certificate from the Kiwanis Club for her volunteer work at a local nursing home and getting good grades. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
10.25 miles around Sugarhouse plus 6 fast striders on the grass at Stratford Park. Had to stop a couple times for some convulsive coughing episodes. My lung capacity is not at 100%.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run around the neighborhood after Andy's baseball game. The race this Saturday is looking really doubtful for me. The Pee Wee Braves, those first grade juggernauts, are steamrolling through the playoffs (defeated the Yankees tonight 12-6) and it looks like they will be playing two games on Saturday. Since Abby has a swim meet as well and Ann is taking her to that, I don't see how I can make the race. Plus an elephant is standing on my chest and won't get off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles around Sugarhouse. Only doubled over to cough once. I checked the pollen forecast on the Weather Channel. It calls for "high" pollen totals today and tomorrow and "very high" for Saturday and Sunday. That's just great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Four easy miles and some striders. Wore my new Saucony Guide 6's today. Nice! Looks like I'm going to make the Utah Valley half tomorrow after all. The race starts at 6 am so it shouldn't be hard to make it back for Andy's game. Allergies are 50% better. Hopefully more tomorrow. Finished up the school year today. Year 17 in the books. I'm looking forward to a leisurely drive across the upper tier to visit Ann's family in Minnesota. We'll leave Wednesday and stop by Yellowstone, TR National Park, Little Bighorn and maybe a couple other history geek sites either going or coming. Of course there's the Gary Bjorklund Half in there as well.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Utah Valley Half Marathon (13.1 Miles) 01:19:07, Place overall: 18, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.10 | 0.00 | 16.10 |
|
Some good, some not so good. Off to Andy's baseball game now....more later. Long 24 hours. I got down to Provo lat night around 9:30 after Andy's game. They lost 11-10 in extra innings but Andy went 4-4 and scored 4 runs. This put his team into the losers bracket (double elimination) which meant he had a game this morning at 10 am and, if they won that, another game at noon. Tough in 90 degree heat on a bunch of 7 year-olds. So his team won both games today, each by the score of 20-12. Now they will play the same team that beat them last night (the Orioles) at 5 pm on Monday and the winner of that game will play the Red Sox for the championship at 6:30 on Monday - the Red Sox having defeated the Orioles 28-26 today :). You gotta love first graders playing baseball. So Jake and I split a room at the Spiffy Sleep Inn in Provo and managed about 3 or 4 hours sleep. I ran just about 1:19 even which I guess is not bad for me these days. I've been avoiding long downhill runs and it showed today. My chest also felt tight and constricted most of the ways. I managed to take third behind Sasha and Steve Ashbaker in the Masters division and win a little $, but Sasha is just a mere lad of 40. I had all but given up by mile 11 and ran that mile in 6:43 after coming through 10 in about 59:20. Then Kassi caught me and I managed a 5:58 for mile 12 in an effort to hang with her. This kept me from closing the race out with a couple 6:30s. I feel like I should run better but I'm just not the competitor I used to be. I am pretty happy to have good health and to be able to run competitively but this is getting really hard. I really enjoy my friendship and training partners and I want to hang in there a while longer. Lets hope I bounce back decently for Minnesota.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 3 mile walk with Ann. Sore! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
AM: Gully long run with my cross country boys. I had a really impressive group this morning who managed the gully pretty well on the first official day of practice. Very warm and windy - usually we can count on cool mornings, but not today. Andy's baseball game today is at 5 pm at the Sunnyside fields (just east of Guardsman up from the East High track on Sunnyside).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
|
9.25 miles in the gully. I finished early and then sat in the hot tub and swam some while my boys did an easy 45 minutes. I'm still pretty sore. PM: 5 easy miles at Liberty Park. Plus lots of mowing and yard work.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Seven miles at Sugarhouse Park plus some 15 second hill blasts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles at a little before 5 am with Jeff Shadley in Idaho Falls. Cool up here. We will be winding through Yellowstone today and stopping in Cody, Wyoming tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles in 1:38 around Cody, Wyoming. If you run 12.25 miles around Cody you've pretty much seen it all. Nice town. Finished up with a few laps and some fast striders on the excellent Cody High track - home of the Broncos. 42 degrees when I started! Going to visit the Buffalo Bill Historical Center today, the Little Bighorn National Battlefield, and spend the night in Glendive, Montana tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
No running. Only driving. Just arrived safely in Pine River, Mn. Surprised to find the in-laws have wi-fi. I won't be as isolated as I thought. OK, so I did run... seven miles on dirt road. Who knows how many mosquitoes I inhaled?
|
| 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 | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
|
16.25 miles in 2:05. I probably should do something other than easy running at 7:30 to 7:45 pace. I'm having a relaxing Father's Day so far. Ann's parents live on 150 acres a few miles north of a little town called Pine River, Minnesota. They also have a small cabin on a little lake called Lake Lizzie - no running water or electricity, but comfortably furnished and it does have propane and an outhouse. I like it here because I generally don't have to do anything other than sit around under a tree and read with occasional breaks to run and nap . Lots of people these days bring the same attitude to their vacations as they do their jobs. They view a vacation as an ACHIEVEMENT, and have a list of things that must be accomplished in order to make it a success and they often come home more tired than when they left. I have been guilty of this a couple times. I've been sad the past couple days driving through rural food deserts in Montana, North Dakota, and Minnesota watching people literally waging war on their bodies. Sometimes we who live in urban areas romanticize rural life but obesity, diabetes, over dependence on the government, and serial reproduction with multiple partners are rampant. Spending any amount of time in a convenience store or hotel breakfast buffet anywhere in rural America you get the feeling that people are almost literally trying to kill themselves with their pathologically unhealthy habits. But yeah, I'm having a great day! PM: three mile walk
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
AM: 2.25 mile walk. Lots of push-ups, sit-ups, core work. PM: This afternoon Ann and I took Andy into Pine River to fish from the dam in the town park. Ann and I got married in the same park in 1994. Andy caught 3 fish. I ran once around the perimeter of the town (1.25 miles), and then back to Ann's parents house ( 10 miles) for 11.25 miles in 1:25. Heading out to dinner with Ann now. Ann's sister took the kids to mini golf and dinner. No thoughts tonight on the decline of America.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
AM: Three mile walk with Abby. PM: 12.25 miles around Lake Ada. One of the ten thousand. I wonder if Minnesota runners have a goal of running around each of them? I remain atop the mileage board until Jake logs his afternoon run. Of course now I will begin three days of reduced running before Saturday's race.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Super easy 8 miles at 6:30 am. Lots of deer, many turtles, fewer mosquitoes at that time. I'll take tomorrow off. I've really learned a lot this week. The TV here seems to be stuck on Fox News and the radio dial is stuck on Rush Limbaugh.
|
| 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 |
|
Rest day. Non-stop rain today in northern Minnesota. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run around our friend's neighborhood here in Duluth, Minnesota. Followed up with some fast striders. I feel good. Maybe I have a good race in me? It was nice to chat with Jake, Andrea, and Paul over at the elite athlete digs at the Hampton Inn. They were able to hook us up with some elite athlete coffee, cookies, and chardonnay. It's great having speedy friends. Looking good for the race tomorrow except maybe for the 100% humidity. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Gary Bjorklund Half Marathon (13.1 Miles) 01:16:52, Place overall: 31, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.10 | 0.00 | 16.10 |
|
I'm very happy about this race . Coming in I was a little concerned about my fitness and my disrupted routine and diet this week. I've also been a little concerned about my racing mindset lately and my willingness to compete with intensity in a longer race. In other words, I've been wimping out a lot lately. But I ran a good, consistent race today - keeping every mile under six minutes and closing with a 5:45 and a 5:40. I also had a good group of guys to race with most of the way. Turns out several of them were masters runners from a Minnesota club. I also ran the last couple miles with a kid from Edina (a suburb of Minneapolis) with a NXN singlet which we chatted about for a bit. He seemed really happy that I recognized the significance of his shirt and I was really happy to be competing with a guy like that at my advanced decrepitude. I got a big boost from Ann and the kids at around 10 miles. I wasn't expecting to see them along the course and it really helped at a tough point. I also appreciated Jake and Andrea screaming for me the last couple hundred meters. It's pretty nice to be 1500 miles from home and run into guys like Paul and Jake who seem genuinely interested in my efforts. I feel fortunate to still be able to compete in this great sport and I hope I can make it last a while longer. I don't really have any specific goals any more except to train hard and occasionally be rewarded with a race I feel good about. So I ended up about 55 seconds slower than I ran in 2011 but I'm happy and I feel like I've made it back. I suppose I should make allowances for being two years older but I'm not totally ready to concede yet. I just saw that my "age graded" finishing place was 9th. :-)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy treadmill miles here at Ruttger's Birchmont Resort in the North woods plus some weights on some antique Universal Gym equipment from the 70s. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: Canoeing with Andy, 6.5 miles on the treadmill, swim - hot tub - swim. Nice morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles around Lake Bemidji State Park. 100% humidity and warm. Ran mostly on trails early so I was breaking lots of spider webs with my face. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Three easy miles in the AM in North Branch Mn. Staying tonight in a little town called Osmond Nebraska. Andy and I went and watched some Little League games which were going on walking distance from the hotel. Ate pizza in the room and then went swimming at the town pool which is open until 9 pm! There must be no lawyers in this town as they have an awesome diving board and a 12 ft. deep end. That and an old school metal playground slide bolded into the side of the pool. We had a blast. Not much running today but I'm going to try and get out at 5 am for a long run around Nebraska. Rob Murphy signing off from the Heartland.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM: 5 miles in 36:30 running west along U.S. Highway 20 in central Nebraska. PM: 9 miles in 62:30 around Lusk, Wyoming - much of it around the high school track which might be the nicest high school track I've ever seen. Hot! 92 degrees in the late afternoon. I highly recommend the Bestern Western Pioneer Motel here in Lusk Wyoming for any of you road weary travelers this summer. Awesome outdoor swimming pool that's great to jump in after a hot nine mile run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 in 1:16:40. Final run of the trip. We should be home in 104 degree Salt Lake City by mid afternoon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Sugarhouse Relay Carnival DMR (0.75 Miles) 00:03:51 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.75 | 6.75 |
|
Fun! Hats off to Allie and James. Why don't more people run this? It's a great way for an entire family to get involved in running, run some track distances we don't normally run, and just generally be around some great people. I ran the distance medley 1200 leg. Kevin smoked the 400 in 60 seconds, Fritz ran a solid 800 after running right around 17 minutes for the 5k a few minutes earlier, and Jake kept the BYU team from lapping us. If this had been a mile I no doubt would have closed in 69 seconds to break 5 minutes. Abby ran the 800 wearing swim goggles, water wings some kind of Hawaiian skirt, and carrying a pool noodle for a relay baton. I will do this every year if James and Allie stick with it. Thanks to Andrea for the pictures! PM: Jogged to the gym, lifted weights, jogged back. 
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Very hard stairmaster workout. Walked to the gym and then did 506 floors in 60 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 8.5 miles in the gully all by my lonesome and then 4 miles warming up and cooling down with my team. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
|
First run of the summer up at Alta Ski Area with my team plus Jake and Kevin. I circled the campground 5 times. I love it up there and need to try to get up there a couple times/week. Ann and I have been married 19 years today. We are celebrating by thoroughly cleaning the house. Tonight we will go out to dinner. We were thinking Canadian Food. PM: 5 easy miles on the treadmill while Abby was at swim practice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Easy run around the neighborhood plus some striders. Knees a little achy as usual. I just spent a ridiculous amount of time on Coach Jay Johnson's website (coachjayjohnson.com). I think it is probably my favorite running and coaching related site.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Sandy Classic 5k (3.1 Miles) 00:18:27, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 3.11 | 0.00 | 14.61 |
|
Happy 4th of July! Weird race. A humid, rainy affair with a poorly marked course. In fact, my mile split was 3:53 which is a PR for me. My final time was about 40 seconds slower than my half marathon 5k split 2 weeks ago. Why? I have no idea as I felt I was racing pretty hard and I felt pretty good. Still won the masters though. There's always that. Of course I didn't see a single competitor I was familiar with. The key to winning seems to be running local races when a circuit race is going on a couple miles away. Kramer got beat by Miles Batty but ran a decent workout type time. I had a good group of my guys show up, many running their first 5k. PM: 8 miles in 61 minutes. 91 degrees. I did my best to seek out shade.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles on the treadmill. Hard strength/plyo workout after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles on the wood chip at Liberty Park. A great quote from Geoff Hollister, the first employee of Nike, who recently died of cancer... The future will never remember what was in your bank account or what kind of car you drove. The future will remember that wild ride of life where you believed in others and left a gift behind for someone else to dream the impossible. The gift was your own life. It does not matter whether it was long or short. What did you leave behind? |
| 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 | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
|
16.25 in 2:04 around Liberty Park. This whole run was a struggle. I might have to re-think my plans to run a marathon in a couple weeks and go for the 10k or the half. I strongly object to a letter to the editor in my new issue of Outside magazine that arrived yesterday. The letter is from a woman named Marjorie Woodruff from Grand Canyon Village, AZ. Based on the hometown and the info she references, I assume she works for the National Park Service. Her letter concerns the recent crackdown by the NPS on R2R and R2R2R runners in the Grand Canyon. Here's what she writes... On May 18, a thousand such runners came through. These people do not yield to mules or uphill hikers. They force elderly hikers and children off the trail. They leave their trash along the trail and in the bathrooms. This is the kind of nonsense I go hiking to avoid. What a load of BS! First of all, I am a veteran of two R2R2R runs in the Grand Canyon. I did it in 2010 with Jon and Cody and in 2011 with Steve Anderson. I'm skeptical of her claim that a thousand runners attempted this in a single day. Unless it was a one-time thing and some sort of semi-organized activity. I think I met a combined total of maybe 15 total fellow R2R2R runners in my two efforts. How would they even know this to begin with? You don't check in with anyone before setting out. The first time I did it I don't think I even encountered a ranger along the way. Secondly, I object to her gross generalizations and her frequent use of "they". For every one person who is attempting a R2R2R run, I bet there are several hundred hikers in the Grand Canyon. Hikers and runners often carry the same sort of stuff. How can she tell whether trash was left by a hiker or a runner? Clearly, hiking is an activity she engages in and approves of, and running is not. I know there are exceptions, but I never left a shred of garbage along the trail and I've never met a trail runner who was in to trashing our national parks. Of the thousands of hikers and backpackers who use the trails, how many of them need to leave some trash behind before I can lump them all together into one group and ban their activity? I know that in my two crossings I spent a considerable amount of time yielding to mules and long lines of Japanese tourists. When it comes to yielding to "uphill hikers", sometimes I yielded to them, sometimes they yielded to me. But there was never a problem, we worked it out without any conflict. I'm not even sure why this is an issue as most of the time the trails are plenty wide enough to accommodate both of us. Finally, these are public lands and it is the responsibility for the National Park Service to manage them effectively. I get that. What I don't get is why this one particular activity is a problem. From a safety standpoint, I bet there are many more injuries and rescues of hikers than there are of R2R2R runners. I can't even begin to list all the stupid, damaging, and destructive things I've seen people do in national parks over the years that rangers don't seem to have a problem with. They need to either keep it legal to run in the Grand Canyon or make it illegal (although I don't know how you outlaw running in a national park). But they need to stop all this passive aggressive crap.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Great run this morning with Jake, Kramer and my XC team. Met Jake and Kramer at 7 AM in the gully and ran the GLR then met the rest of the guys at 8 and did it again with a little extra tacked on. 13.5 miles in the gully in 1:45. Another half mile in the gym to give me an even 14. Not sure why I did that. Good run, but I'm tired. Need to think about getting some more sleep, diet, iron, electrolytes etc... |
| 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 | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
|
I'm going to take a day off. First one in 25 days. Got bored during Abby's swim practice so I went over to the gym and lifted. Pretty hard actually so that I might not be as fresh and chipper tomorrow for my Alta run as I otherwise would have. Only 1.25 on the treadmill to warm-up so still pretty much a day off from running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
12 miles at Alta Ski Area with my team plus Jake and Kevin. We had our first moose sighting - a mama and a baby cruising through the campground. My guys that are showing up consistently are really making progress.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles in 54 minutes. Tired legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
Jeremy Ranch Road with Kramer. Rainy, almost cold at some points. FYI, the Jeremy Ranch Road is pretty treacherous when muddy. There's a lot of clay and it gets really slippery. I saw something new today. In my years of running I've come across a lot of interesting and strange things while running but today was brand new. A team of 16 sled dogs training along the road. All of them husky's of course pulling several people on this all-terrain looking cart. Now I know what those Iditarod type dogs do for training in the summer. We went to the Blue Plate for breakfast after with Kramer as well and bumped into Ben Saarel and his dad. We had a great conversation about training, college recruiting, the University of Colorado, etc. The Saarel's are really good people. Typical of most runners when you think about it - taking almost as much interest in the success of others as they do in their own success. I felt great on the run so I'm enthused about that as well. PM: 3 mile walk.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
15 miles in 1:56 - all of it on the trails up at Quinn's Junction east of Park City. What a great place to run! For much of the run I was thinking about how I live in the best place to train in the country. I was actually feeling sad for runners that don't live here. My racing season just opened up/changed quite a bit as I failed to renew my USATF membership on time this year and won't be eligible for the circuit. Too bad since I think I could have finished second in the masters standings this year. On a positive note, it looks like the U.S.A is not going to yield first place in the obesity race to Mexico without a fight. Twinkies returned to the shelves at Walmart today after a one year absence. I was saddened to read this week that Mexico had surpassed us as the #1 fatty nation. I don't like being #2. Thee return of twinkies is a small step in the right direction.
|
| 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 |
|
AM: Three mile walk around the neighborhood with Ann. One mile testing shoes for Jake. Abby and I went to see 42 today, the Jackie Robinson movie, at the dollar movies. She was really into it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight gully miles in 1:02. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles plus some striders. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Sixteen mountainous miles up at Alta. Marathon training you know. One week. Time to get serious about training! PM: Took Andy to Jump Around Utah. I bounced a lot. Should count as some kind of cross training or plyometric workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 4 mile walk around Sugarhouse during practice. PM: 6 easy treadmill miles with a couple half miles at 5:50 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles on the treadmill. Worked up to "marathon pace" the last couple miles. Short swim after. Andy and I are going to the Bee's game tonight. It is the 20th anniversary of the movie The Sandlot which was filmed here in Salt Lake. They are going to have several of the kids from the movie there who are now in their early 30s and they are going to show the movie after the game. Sadly, Wendy Peffercorn will not be there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Draper Days 5k (3.11 Miles) 00:17:34, Place overall: 18, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 1.00 | 2.00 | 6.25 |
|
Today I reluctantly ran the Draper Days 5k and surprisingly ran my best 5k in almost two years. 17:34 with nice, consistent splits and a decent kick. Went out fast but not reckless, never got passed, and passed several runners over the last mile. This is the first time I have run Draper Days - surprising because it's a mainstay on the USATF Circuit and always has one of the fastest fields around. This is a big confidence boost for me going into Des News on Wednesday. All hail the bower of the beet! I drank beet juice before the race after reading about its performance enhancing benefits for the past couple years. All that I am I owe to beet juice and hard training. Late AM: 2.25 mile walk. Hot!
|
| 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 |
|
AM: Walked four miles. Two with Abby. Gave myself credit for one mile. PM: Short swim at the gym and some hot tubbing. My kind of workout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.00 | 0.00 | 0.00 | 5.50 |
| 4.5 miles on the treadmill. 2 at 6:15 pace. One mile in the gully. Short swim and soak afterwards. This could become a routine! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
|
I would like to recommend a kindle e-book on Amazon called The 27th Mile. All proceeds go to victims of the Boston Marathon bombing. Only $4.99. 2 miles and some striders. More walking than I would have liked around the park at cross country practice. My Deseret News Times... 2002 - 38:39 2003 - 38:55 2004 - 37:57 2005 - 34:43 2006 - 35:37 2007 - 35:54 2008 - 35:40 2009 - 2:52:26 2010 - 34:46 2011 - 2:50:12 2012 - 33:27 (Believe it!)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Deseret News Marathon (17 Miles) 01:49:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 17.00 | 0.00 | 0.00 | 18.00 |
|
Today I ran the Deseret News Marathon and dropped out at mile 17. I was in 6th place coming out of the canyon but my right knee was hurting pretty bad and I didn't want to run 9 miles on it. I was at 1:49 when I quit at 17 miles. My first ever DNF. I'm bummed about that but I'm happy I will be able to run and race again soon. Almost everybody on the blog ran great races today. My buddy Bret jetted in from Atlanta last night at 10 pm, slept a couple hours and then ran a PR for the half marathon. I won't be running marathons anymore. I don't like them and I generally don't do well in them. I enjoy racing 5ks, 10ks, 15ks, half-marathons, and I also enjoy 50 mile trail runs. But I don't like marathons. I know much of my problem is mental. I was running well for a long time today (just under 1:22 for the half) but I was struggling to have a single positive thought. Maybe I could struggle to overcome this, but why when there are so many races I do enjoy running?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Four miles walking around Sugarhouse/HH track during practice. I'm very sore today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another zero. Question for you parents. Would you rather your high school age kid be "well rounded" and competent at a lot of different interests and activities or would you rather they develop an obsession with one thing that they pursue to the point of true excellence? I'm just pondering the difference between the runners that I coach. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
AM: Three mile walk with a few minutes of jogging. PM: Three more miles of walk-jogging. Might do an easy treadmill run tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles in 37 minutes mostly around the HH track. Knee hurt, muscles sore. Grrrrr..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Easy run in the gully with Jake and Kramer. Back to what I was wondering out loud about a couple days ago... When I think back on my years coaching at Alta High, it occurs to me that the runners who have the greatest amount of success are the ones with the fewest options and the fewest conflicts. Many of the runners I have coached come from fairly wealthy families and with that wealth comes the opportunity for lots of fun. Lengthy vacations, the house boat at Lake Powell, the "cabin" in the mountains, the cruise to __________ - these things might be lots of fun but they almost always lead to a SLOW RUNNER. It's also common for kids to be committed to too many activities. If you expect your kid to be an SBO, play an instrument, sing in the choir, try out for the school play, earn his Eagle Scout, attend every church camp, and drag hand carts around Wyoming, then you also have to expect that his progress as a runner might be impeded. "But if my son doesn't earn his Eagle, we will be forever stigmatized and we won't be able to show our faces in public for years"! I would submit to you that running a sub 15 minute 5k and winning a state championship takes at least as much relentless dedication and sacrifice as earning an Eagle Scout award and that if it comes down to a choice between the two and your son wants to focus on running, you should respect that. Plus, he actually has to run the race and do the training himself. His mother can't do it for him. Running, if done the right way, can build more character than scouting. Understand that I'm not saying that it always, or even usually, comes down to a choice between the two. But if it does... It basically boils down to this. If you give a sixteen year old the choice between the cruise, the trip to Disneyland, the week at Lake Powell, or a week of hard cross country workouts, cross country is usually going to loose. On the other hand, if the kid doesn't have the first options to begin with, he just might win a state championship and a full scholarship. Show me a kid that achieves great things in running and I'll show you a kid who sacrificed a lot of options or never had those options in the first place. My point is, kids can have too many options.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
AM: 3 mile walk. Had my cross country team over to the house for breakfast after. Lots of fun. PM: 2 mile jog
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
13 miles up at Alta. Felt good to be up there but I'm definitely not recovered. Coming down from Albion Basin was rough. Jake and Kramer ran 15. It's really helping Kramer to have a training partner. I'm heading over to Boulder tomorrow for a coaching clinic this weekend with Jay Johnson (coachjayjohnson.com). I've never been to Boulder and there's nothing I like more than a weekend hanging out with running geeks and gurus in the Mecca of distance running. Three new Dos Equis "Most interesting man in the world" lines... He once parallel parked a train. His two cents is worth thirty-seven dollars and fifty cents. It has never been "his bad".
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM: Easy treadmill run. Topped out at 7:30 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
AM: Two mile walk around our hotel with Abby in Laramie. Plan to do a longer run this afternoon either at my sister's house or in Boulder. PM: Difficult 9.25 miles in the hills above my sister's house in Larkspur, Co, Hotter than the Weather Channel said it was gonna be. PPM: Couple more miles walking around the CU campus here in Boulder. An observation.... Boulder is different from Utah. So close, yet so far. "I have very little time to get to the gym so I have to sculpt my guns at the office" Been thinking about adding Ron Burgundy quotes. They're more funny than running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No running today but I did spend the entire day at the Boulder Running Clinic hosted by Jay Johnson. Really valuable presentations but, as always, I learned a lot more at the post seminar social. It's amazing how many top coaches go to this sort of thing. Coincidence? For those of you who don't know, Jay Johnson is one of the most valuable resources in this sport. Jay was an above average high school runner who walked on at the University of Colorado and became part of its' first NCAA championship in cross country. In baseball there's an old adage that great players rarely make great managers. The great managers usually turn out to be the guys who topped out at AAA or managed a few years in the majors as a utility infielder. These are the guys who had to work hard to maximize every shred of their ability and so they mastered the nuances of the game. When it comes to managing and coaching, these guys have the edge over guys that the game came a little easier to. I think of Jay as this kind of guy in running. Jay runs a series of camps for high school runners, coaches, and adults who's focus is road racing and marathons. I recommend checking it out. Some take-aways 1. Ice baths - no evidence that they do anything and they might be harmful 2. Chocolate milk after workouts has real, measurable benefits both for short-term recovery and long-term adaptations 3. Static stretching is NOT bad. The studies that claim it is are BS. 4. 20 mile runs are critical for marathoners no matter what the Hanson's say. 5. If periodization isn't dead, it is definitely dying. Every relevant performance quality must be worked year around. 6. You must challenge the nervous system during the entire year. 7. Cross county and track and field distance training should be the same. 8. General strength and mobility training should not be viewed as an afterthought, but as an essential part of most workout sessions. Tomorrow morning I'm heading up to Magnolia Road for a 14.5 mile run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
I ran Magnolia Road up in the mountains (Flatirons I think) west of Boulder. Magnolia might be familiar to those of you who have read Running With The Buffalos or Running Tough. The run is exactly (according to my Garmin) 7.5 miles one way. It's at an altitude of about 9400 feet - predominantly downhill out, uphill back. And these are some LONG uphill portions on the way back. Also some of the most beautiful country I've ever run through. Magnolia is an old dirt road that used to lead to the gold fields in the 19th century. Lots of old cabins and foundations of cabins along the way. My goal was to run this fairly hard, maybe with negative splits. I ended up doing exactly 56 minutes out and 56 minutes back. I was happy with that considering the uphills and the headwind on the way back. Has to be an all time top 10 run. Overnight in Eagle tonight. The hotel has a really nice gym/health club attached that I'll use in the morning.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
8.25 EASY treadmill miles plus some lifting/core exercises. I did several sets of leg presses because they were mentioned at my clinic Saturday. For almost 49 years old I'm pretty impressionable. Should be home mid-afternoon after the required stop in Green River for a burger at Ray's Tavern
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Stair master "tempo run" today. Walked to the gym 1 mile easy jog on treadmill. 260 floors on the stair master in 30 minutes. Apparently this equals about 5.4 miles if the machine's data is to be trusted. Walked home. Ann and I are headed up to Alta in a bit to stay at the Alta Lodge this evening. We will do a good hike over to Catherine's Pass this afternoon. Practice is up there in the morning so this will work well. Mom's staying with the kids! Thanks mom.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Fifteen miles up at Alta with the team. The run kicked my but today. My boys looked good though. They are flying around the campground at the top of Albion Basin. Flying of course being relative at ten thousand feet. They've made a lot of progress over the past few weeks. To top it off, I ended up spending the day up at Snowbird zip lining, alpine sliding, tram riding, and such when I really just wanted to come home and nap.
|
| 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 |
| AM: Three miles of run-walking timing intervals at Sugar House Park. That's it for today. I'm running the 15k trail race up in Park City on Saturday. Just got my new issue of Outside. Park City is apparently the best place to live in the U.S.A. Number two? My previous hometown of Greenville SC. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
|
Six treadmill miles with 4 X 1/4 mile at 11 MPH. A former student/runner of mine, Joah Spearman has an excellent new start-up called Localeur. The main purpose of Localeur is to help travelers experience a city the same way a knowledgeable local would. If you are planning to travel to Austin, Houston, or the San Francisco Bay area, you should check it out. So far it's only three cities but New York will be added soon and it's growing fast. If you check the site out you will see that it's much more focused than sites like yelp and trip advisor. If I had a few days to spend in one of these cities, I would find localeur to be a lot more helpful. You can also follow localeur on twitter and Facebook.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Park City Trail Series 15k (9.5 Miles) 01:04:16, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 9.50 | 0.00 | 13.00 |
|
Trucked the whole family up to Park City for the third race in the R-U-N events trail series, the 15k. The course is laid out on the Quinn's Junction/Round Valley trails. The first couple miles are well groomed trails - almost like dirt roads. Three through seven become a lot more technical, hilly, and challenging. Lots of switchbacks, loose rocks and gravel, more uphill than down including a 1.5 mile climb. The final couple miles are a lot like the first couple with lots of downhill. I ran 6:10 for the first mile and 6:30 for the second. Then I settled into about a 7 minute pace with mile five, all uphill, close to 8 minutes. I was working hard to catch the guy in front of me and I'd generally close on him on the uphills and he would pull away on the downhills. Unfortunately, the last couple miles were mostly downhill. Still, I'm happy with my 6th place finish. I really enjoyed this race. Trail racing is a welcome change from road racing. I also like the pint glasses they give out instead of t-shirts. PM: Frozen yogurt at TCBY.
|
| 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 |
| Rested today. Worked in the yard and around the house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
8.25 miles in the gully before XC practice with Jake. Kramer broke the Alta XC school record for the Gully Long Run (6.3 miles). 39:12 on hills, sand, and wood chip. Strong PR times for Blake and Alec as well.
|
| 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 |
|
AM: 4.25 easy miles in the neighborhood. Then a mile walk with Abby. First day back at school. Summer's over. PM: 2 miles with Abby. I feel compelled to admit that as a runner and a coach I have a bit of a crush on Nick Symmonds. You know, in a purely athletic sense. I could go on at length about the disciplined way he has gone about this season and his whole career for that matter and about how he has done everything to maximize his potential. A true professional.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| 13.25 miles in 1:47 up at Alta Ski Area. Last Alta run of the summer. Thanks to my principal, Dr. Fidel Montero, for letting me slip out for a couple hours to do this! |
| 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 | 3.00 | 0.00 | 9.25 |
| 9.25 on the treadmill to avoid the 101 temp. outside. Some half marathon pace running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| In the men's 5000 meter final today... 3 Kenyans 3 Ethiopians 3 Americans 4 from 4 other countries We're not doing so bad. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on the Jeremy Ranch Road in 1:57. Ran with Garrett Jones, one of my 08 state championship guys. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.25 | 0.00 | 10.25 |
|
Treadmill run. Worked up to 6 minute pace then backed down for a bit. Then did 4 X 400 at about 5:30 pace. I did a total of five miles of walking as well. I'm a walker and a runner. Someday, no doubt, I'll just be a walker.
|
| 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. Rough day in every way. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
10 X Flying 40s on the Alta track with 800 recovery jog. 8.25 miles total with the warm-up and cool-down. Flying 40s at 100% effort. 5k type workout for my half marathon on Saturday. Much better day. Smoothed out things with my boys after their lackluster effort at practice yesterday. Much improved attitudes today. Abby had her forst day of middle school. Watching her nervousness and uncertainty about a new school has given me a new empathy for the kids I teach. As a teacher I have a reputation as a bit of a hard a _ _. But I'm definitely mellowing the longer I do this. Part of it is the fact that I taught at a pretty rough school my first six years in South Carolina and you had to get that way to survive. I was always breaking up fights, catching kids selling drugs in class, committing deviant acts in the restrooms etc.... but that sort of stuff happens rarely at Alta High. This stuff makes me generally happy that I moved to Utah. We had back to school night at Andy's school. Second grade this year. Mrs. Lemon, his teacher, is possibly the calmest person I've ever met. This will serve her well with Andy. First cross country meet is Thursday at the Highland Invitational at Sugar House Park. A lot of big question marks for my team with the exception of Kramer who will be in everyones top five in the U.S. lists. We'll see how things shake out. The first three meets will be key. This is my favorite time of year - fall and the start of a new XC season.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles at 6 AM with my team. Did a barefoot lap and some barefoot striders at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
5.25 on the treadmill early in the AM. Pipe ruptured under my house yesterday so no water for the last 24 hours. That's the kind of week its been. Lucky to get in any miles this week with the first week of school. Maybe a couple more miles this afternoon at Sugarhouse Park for the XC meet this afternoon. Stat of the day... 80 percent of all U.S. families did not buy a single book in 2012.
|
| 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 |
| One easy mile around downtown Logan |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Top of Utah Half Marathon (13.1 Miles) 01:16:32, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
| I had no right to expect to run well today, but I did.
I registered for this race months ago back when I planned to make a serious run at the masters division on the USATF Circuit. Before I failed to properly register on time for the Murray 5k and before I stupidly decided to do the Des News Marathon instead of the 10k.
So, even though my training has been spotty and my mileage low, the family and I trucked up to Logan last night and stayed at the posh Weston Inn which was free due to out massive accumulation of Best Western rewards points over the past decade. Had a nice dinner and walked around the downtown area amongst all the newly returned USU students. Watched a band who's lead singer reminded the kids of Shel Silverstein from the back to their book, The Giving Tree.
I slept awesomely without any mistakes for a full 5.5 hours which might be a pre-race record and might account for my decent time.
Got to the starting line, milled around, hung out in the POP's for a while and ran two miles for a warm-up. More than usual.
The race went well from the start. Ran around 5:45 pace for most of the first 10 miles including one 5:31. Struggled a bit the last couple with a 6:31 mile between 11 and 12. Regrouped for a 5:57 for the last one. I ran alone after I left by buddy Steve Anderson a little after mile six. I could at least see Sasha for most of the race and I was hoping maybe he would roll his ankle or something in his Crocs so I could catch him. No such luck.
I stopped my watch when it said 13.1 even though I wasn't yet at the finish line which is my new policy. I believe the race time said 1:16 45. I like my 1:16:31 better so I will go with that. Either way, it's my fastest half marathon in the last two years.
They doubled the announced prize money so I picked up $50.00. It lasted about two hours before Ann and I went to the new flatbread pizza restaurant in Downtown Sugarhouse for lunch where I had a delicious pizza and a couple BEvERages. Then I went home and napped.
I have to say that my award for winning the 45-49 age group might be the best ever. It's a big rock-trophy that weighs about 20 pounds. I got tired carrying it to the car.
Up next, the Fabulous Alta Peruvian Downhill Dash and BBQ Bash 8k. Many people refuse to run the APDD&BBQB citing the quad punishing nature of the decent. That means more food and beverages for me after.
Oh yeah, I've learned how to insert links.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Walked a lot today. 5 miles
Had to drive back up to Logan and back because Abby left her English textbook in the hotel.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles on the treadmill. Still a little sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing. 16 hours at work.
|
| 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 |
| 9 miles in the gully at 3 PM. Hot.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 5.25 miles at AM practice.
Included 8 X Flying 40s. Nice run.
Andrea has a thought provoking post today.
PM: 4.25 miles of wicked hard ellipticalling.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 2.5 miles of walk/jogging.
PM: 5 96 degree miles around the neighborhood. Not the most enjoyable run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles around the course in American Fork at the cross country meet.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Finally managed a respectable run. Four laps around SHP from my house.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| A good hard 14.5 mile run up at Alta Ski Area with Kramer, Cubby, Blake, and Jacob.
Heading to the Bees game now. Thanks Amiee!
You know, I was just thinking about how proud I am of my wife who works as a nurse in the Neuro Crirical Care Unit at University Hospital. The income she makes enables us to do many things we wouldn't otherwise be able to do on just my teachers salary. She also is a strong role model for Abby and Andy who are very proud of their mom the nurse. Most importantly, she saves people's lives which gives her a huge amount of satisfaction and is hard to put a price tag on.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles on the Mt. Olympus/BST while the family was hiking this evening. That's it.
Got my body fat measured. 12%. Is that good?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Early morning run around Sugar House. Cheerios with raspberries now along with some Morning Joe.
Localeur is now in New York along with Austin, Houston, and San Francisco.
|
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM: Two slow, creaky miles around the neighborhood.
Hopefully I'll get some treadmill miles in this evening and feel a little better.
PM: One mile warm-up jog plus 300 floors on the elliptickle in 35:50.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Two mile walk/jog around Sandy.
I'm very proud of my boys and how they raced today. Kramer eeked out another win over Conner Mantz. Neither of these guys ever wilts under pressure and their races are always nail biters. Not many states have two Foot Locker finalists ranked in the top 10 in the U.S. going head to head on a weekly basis.
My boys finished 6th out of 43 teams and are making huge strides.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Alta Peruvian Downhill Dash & BBQ Bash (4.97 Miles) 00:25:00, Place overall: 10, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| Downhill Dash Day! Utah's best race.
Good day at the Alta Peruvian. Only a few seconds off my best time on this course. Quads are pounded as usual. More later
OK, so I feel like I need to write a race report that does this race justice.
Yesterday was the 20th Annual Alta Peruvian Downhill Dash and Bar-B-Q Bash. The Alta Peruvian Lodge is a special place for Ann and I. We began coming here for ski vacations back in the 90s before our kids were born. The lodge and Alta Ski Area are a big reason why we were drawn to Utah.Unfortunately, one of the drawbacks of actually living here is that we no longer could justify staying at the Peruvian when we went skiing.
Then we discovered the Downhill Dash which liberally gives away overnight lodging vouchers for age group winners. A few words about John Cahill, the man who started this race. Most of this is based on what I've heard but I think it's fairly accurate. John is now 89 years old and I think he's the third fastest over 70 marathoner ever behind only Ed Whitlock and John Keston. He ran right around 3:01 or 3:02
distracted....
|
| 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. Very, very Sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Very sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Jogged the course with my boys at the Herriman Invitational. Not really a cross country race - more like one of them tough mudder races. Kramer won by about 15 seconds in 17:30.
This has been a difficult week with a perfect storm of events and obligations piling up along with Ann's emergency trip to Minnesota. I was barely keeping my head above water. I think the time off running was good though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles around the neighborhood. Andy rode his bike with me and rode as fast as he could through all the standing water because that's what you do when you're seven.
Salt Lake has a Seattle or Portland type climate now.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles up to the summit of Mt. Olympus and back in 3 hours and 22 minutes.
There are easier ways to get in 7.35 miles!
PM: Walked 3.5 miles with Andy to our church picnic and back.
|
| 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 |
| Well, I haven't been running much lately and I haven't been bothered much by it either. I've been focusing on my job a bit lately and my coaching. The milesplit.com national site is doing a story on Kramer as is the Salt Lake Tribune. The Trib was out at practice today taking pictures of Jake and Kramer running mile repeats.I'm really enjoying my whole team this year. Just a bunch of good kids.
It's just a busy time. Abby and Andy are both going to their various sports and activities all the time. Ann's mom recently was diagnosed with cancer everywhere so she's been traveling to Minnesota to be with her.
I love running in the morning but my job just makes that hard with having to be at my desk at 7 AM most days. Tomorrow I've decided to show up late and get in a morning run.
The rest has been good for me. I'm feeling good, ache free, and ready to go.
My day was also brightened when I read that Tom Petty and the Heartbreakers are putting the finishing touches on a new album. I've been a fan since they released their first album when I was about eight. I still buy CD's and a new Petty album is one I always pick up on the day it's released.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice five mile run this morning. Got up early enough to get the run in and still watch a little Morning Joe.
|
| 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 |
| Got a brand new used car yesterday. A sporty 2011 Honda Civic.
PM: 6.25 miles on the Treadmill. Hot tub soak to top it off.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Early morning six miler. Chilly this morning!
Heading to Boise now for the Bob Firmin Invitational tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Easy six miles (47 minutes) around the wood chip at Liberty Park.
PM: 5.25 in 39 minutes around the HH track and back. That's right, a double!
I felt good today. Spent a lot of time rolling Kramer's mediocre race around in my brain and thinking about how I can help snap him back into things ASAP.
That being said, if I was a basketball coach, I think I'd rather have my team go into the NCAA tournament at 29-1 as opposed to 30-0. It's good to be confident, but also know you CAN loose.
Had a nice dinner with Jake and Andrea tonight. Spent a little time talking about his St. George plans. He seems to think he can go sub 2:05 on that course.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Interesting article in The Atlantic this month has me questioning my purpose in life.
I'm planning an eight mile run in the gully with the ruinous high school cross country team I coach. The Atlantic also did a long piece earlier this year criticle of AP classes. Basically everything I do is a waste of time or outright damaging according to that magazine.
I will soldier on though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles at AM cross country practice. Some barefoot running and 4 barefoot striders.
Here's a partial list of running and coaching related books I read over and over again...
The Talent Code and The Little Book of Talent by Daniel Coyle
Running and Being by George Sheehan
Run: The Mind-Body Method of Running By Feel by Matt Fitzgerald
Road To The Top by Joe Vigil
Anything by or about John Wooden.
|
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Crap! I got shut out of the masters circuit money again this year. Passed by both Steve and Sasha on the last race of the year which I didn't race.
I even sort of tried this year.
PM: 9.25 miles in the gully.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles around the Best Buy Loop with Jake and Kramer.
More consistent miles this week. I'll probly take the day off tomorrow or else just do a couple miles at the meet. Then 15 on Saturday for a 55 mile week.
Speaking of Kramer... nice interview with him on the milesplit national site.
|
| 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles around Maple Mountain High School
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran once around the block then headed up to Jeremy Ranch with Jake and eight of my runners. I ran the full 14.5 miles with Jake, Kramer, Ashton, Jacob, Davis, and Blake. Some of the other guys turned around at six for an even 12 miles.
Perfect day on the road. Lots of cows, sheep, donkeys, and sled dogs in training as well as the Park City cross country team. The longest run ever for most of my boys.
Great run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run around the neighborhood.
PM: 2 mile walk. Rush-ups, sit-ups, planks, lunges.
Apparently there's this show called Breaking Bad that has its series finale tonight. I've never watched it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My twitter...
@murphy_rob
|
| 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 or physical activity of any kind.Parent teacher conferences.
Why is your class so hard? My child shouldn't have to do hard things.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today.
Parent teacher conferences plus early morning appointments to help students make up missed work.
Looks like a 20 mile week. Not the road to success.
|
| 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 |
| This is actually Friday's run.
6.25 miles around Liberty Park in the AM.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Park City XC Parents/Spectators Race (3 Miles) 00:29:04 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 6 AM run with my team. Prefect run. Threw in a few striders at the end.
Jalepeno breakfast roll from Great Harvest and a banana for breakfast after. Awesome!
PM: Ran the Park City Invite course with Abby.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles in Liberty Park during XC practice.
Congrats to all you St. George folks. Especially Fritz!
Congrats also to my Alta cross country team for taking 4th at the Park City Invitational yesterday and to Kramer Morton for taking first overall and breaking his own course record with a fantastic 15:04.
PM: 3 Mile walk.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 1.00 | 0.00 | 8.50 |
| AM: 3 mile walk.
PM: 8.5 miles generally easy but with a couple "up tempo" miles at the end in 6:09 and 5:47. I felt good today.
Banked some Vitamin D by running without a shirt. Not too many of those days left.
|
| 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 |
| Everyone should check out Wesly Hunt's race report from Saturday. Pretty amazing.
Only a half day of professional development work for me today. Got home at noon and went for a long walk with Ann and finished up at Caputo's Deli for lunch. I'm starting to become a big fan of that Tim Ferriss dude who proposed that 4 hour work week idea. It leaves a lot more time for relaxation, exersise, and socializing.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four Easy plus some strength training.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles with my team plus 5 x 20 seconds up a really steep hill up in The Avenues during Andy's final game of Fall Ball.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Two rainy miles on the Upper Loop. Just burning calories and passing the time before the Region III XC Championships today!
PM: 3 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM: 8.25 mile after school gully run with my team. Jake took the boys a bit further for 12 miles as I had to leave to pick up Andy. Thanks Jake!
Just a little bit on how my Alta boys raced yesterday....
I have a bit of a strange team this year but it's been one of my most satisfying seasons as a coach and one that I'll remember with a lot of pride. Last years team was solid - winning the region championship and taking 5th at the Utah state meet. Since I lost 4 out of my 5 scoring runners from last year I worried that lean times could be ahead this year.
But Kramer Morton was returning and he's not a bad place to start. We've cobbled together a tough team made up of refugees from the football team and first year sophomore runners. They struggled early but have kept working hard and emerged yesterday as a state calibre team.Kramer ran 15:12 on the Cottonwood Complex course to set a new course record. I'm sad that my time with him is coming to an end but we have a lot more to achieve.
Bingham is the U.S. #18 TEAM AND MY BOYS NARROWLY LOST 34-42. Article with typos here
As a matter of fact, I compared their times from yesterday with the times my 2008 team ran on the same course and my 2008 boys edged this years team 27-28. This is impressive because my 08 team won the state championship and advanced to Portland for NXN.
Each team has its own character and trajectory. This years team is rapidly improving at the right time. We have set the admittedly tough goal of finishing 2nd to American Fork (U.S. #3) AND QUALIFYING FOR NXN.
That's right, I said it!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| TWO.
AP conference at East High all day. Ann went to work as soon as I got home. So tag team parenting/working. Only difference is Ann gets paid for her work.
|
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles on the treadmill plus some hot tubbing. Enjoyed a feeling of general well being.
One of my favorite runners, Ashton Arndt, got smacked by a car that ran a red light while coming home from work last night. He spent the night in the ER but will be all right thank God. Wish him luck.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Chilly morning 6 miler with the mighty Alta Hawks cross country team.
PM: 7.25 miles in the gully in 57 minutes with the same group of fellows.
Hot tubbed after both runs. Double run, double hot tub.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy miles plus some striders.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I ran 7 miles in the gully today with my favorite training partners, the Alta XC team.
Also, my favorite band ever, The Replacements, were inducted into the Rock N Roll Hall of Fame. And without ever producing a single hit.
These guys taught me that you could be a generally successful person while at the same time lacking ambition in the conventional sense.
So, a good day.
Once again, my twitter
twitter.com/murphy_rob
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Twelve point five miles at Jeremy Ranch with Jake and my team.
I had the team start out with an easy two followed by three miles tempo and then seven easy. Kramer ran the tempo in 15:55. Not bad on a hill course at altitude. He's ready for state.
This is a really cool youtube video for you track history junkies. Super high quality audio and video for 1969.
I have a question. Why are the NFL and college football so obsessed with breast cancer? You know, with the pink shoes and helmets, and uniforms every single year? I'm just wondering because football is a game played exclusively by men and it's audience disproportionately male.
Why not focus on prostate cancer? It kills almost as many people as breast cancer does. I don't know this for sure,but I'll bet that men are far less likely to get regular colonoscopies than women are to get mammograms. It seems to me that the NFL could be far more effective on that front.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Nice short article in Outside...
PM: 14.25 miles in 1:52 at Jeremy Ranch. Too nice today not to drive up there.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy two miles at practice. The boys did 1 X 1/2 Mile and 2 X 1/4 mile with long rests. The 1/2 mile was hilly with a 180 degree turn. Kramer ran 2:04, 52, 52. Yep, that'll do it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jogged up to Highland High and then did 9 miles in 1:08 with Allie, Josh, Andrea, Jake and Steve Ashbaker.
Went to the gym. Short strength/core workout, hot tub.
"Running Your Best 5k"
1. Their are lots of commonalities to training for every event from the mile to the marathon. If you have several months or years of steady, consistent miles under your belt, you are already well down the road to being able to run a fast 5k.
2. Any good 5k program will have one VO2 Max workout built into every 7 to 10 day training cycle. If you don't want to have your VO2 Max scientifucally tested, you can just run a 3200 meter time trial on a track and use that as your VO2 Max pace.
3. A good VO2 Max workout would be 4-5 X 1000 meters with a 1:1 recovery interval.
4. Tempo runs are important. Over the course of a 10 mile run throw in two to three miles at 10k race pace. One every week to 10 days.
5. Several weeks out from your goal race, maybe 10 weeks, you need to start thinking about the capacity of your body to run anaerobically. This involves running fast. This means all out, 100% effort, fast running.
6. Start by throwing in some short, steep hill sprints into your schedule a couple days/week. No more than 10-15 seconds on these sprints. Allow plenty of time to recover between each as the emphasis is on the quality of the effort and propor form, not getting the workout over quickly.
7. After several of these hill workouts, you can start doing some "Flying 30s or 40s" two days/week. These are usually done on the track because the football field markings help or you can just set out a couple cones to mark off the distance. After a good warm-up you do 8 X 30-40 yards at 100% effort with a slow 800 meter jog between each. This is a continuous run and each hard effort is done on the fly - hence the name. You might find yourself covering 6 to 8 miles in this workout depending on the length of your warm-up and cool down. If you aren't used to running at top speed, you will be sore the next day. That's good as the body is transitioning into fast running and making the necessary adaptations.
8. Finally, we get to the workouts that will really improve your anaerobic capacity. A couple examples...
4 X 400 meters at max effort with 7 minutes rest between each.
1 X 800 meters all out. Rest 30 minutes. 3 X 300 meters all out 5 minutes rest.
In order to run fast, an athlete must be conditioned to both physically and mentally experiencing running fast through their entire athletic career. Speed must never be neglected at any stage of development whether it be in the cold of winter, the precompetitive season in the spring, or the peak of summer. Speed must be sustained from week to week, month to month, and year to year. The skill of running fast is a learned response and, in order to be developed, it must be included in the regimen of the athlete. The more the athlete runs fast as a part of their development, the more they expect to run fast, and, as a consequence of expecting to run fast, they do.
- Dr. Joe Vigil
These are the basic principles I've used with my Alta XC team and with Kramer Morton, the defending 5A champ and course record holder. It's mostly about confidence. Kramer trains so that he knows that he can sustain any pace over the first couple miles. His confidence comes from knowing that he can run VERY fast over the last 400 to 600 meters when he is VERY tired.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy treadmill run. Had Sterling Scholar interviews as well as practice after school.
Utah now has seven, yes seven, teams ranked in the top thirty in the nation in Boys cross country. The Davis High girls are ranked #1.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four. Exciting post to follow....
Great experience for me and my team last night on the night before the state meet.
PatTyson, one of the legendary coaches and winner of 12 state championships at Meade High School in Spokane Washington came to our team dinner and spoke with my kids. Pat was college roommates with Steve Prefontaine at the University of Oregon so he has tons of great stories and insights. He is currently the coach at Gonzaga and is here looking at Kramer.
As a bonus, he agreed to stay here with us Murphy's und so we sat up late last night talking running and coaching. Awesome experience.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles.
State meet: My boys finished tied with Westlake for 5th. We lost on a tiebraker. Kramer finished 6th. Braydon finished 7th to earn first team All State.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3. Was going to join Kramer and some of the guys up at Alta but Kramer's super sick.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Gully Long Run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles from my house to Liberty Park and around the park a couple times. Met Ann and Andy at the park. Perfect fall day.
I'm having a hard time thinking of anything besides the state meet this past Wednesday. My boys were so close to pulling off some truly amazing upsets but fell just a bit short. I'm so anxious for Kramer to bounce back at the Nike and Footlocker meets that I can hardly stand it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Eight easy miles in Liberty Park.
PM: Five mile walk. Stopped for a cup of coffee along the way. Read some more of The Sports Gene.
RIP Lou Reed
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles on the treadmill while Abigail was swimming.
I did some leg presses afterwards with massively heavy weights to develop power in my quads. I may have ruptured myself.
Kramer's college visits began today.Today and tomorrow at BYU, this weekend he's going to Georgetown, next weekend is the mighty Wisconsin Badgers (NCAA runners-up last year, champs in 2011).
|
| 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 |
| 6.25 mile "treadmill fartlek" which included 9 X 1/4 mile at 6 minute pace. Speedy!
Had a good day at practice. The boys are pretty excited about our trip down to Arizona for Nike Southwest. We spent a lot of time in practice watching old videos of past races on runnerspace and the team is really motivated. I've been trying hard to understand elements of sports psychology that have eluded me in the past and my conversations with Pat Tyson last week have caused me to evaluate a lot of what I do.
If you aren't growing you're dying.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 6.25 miles in the early morning darkness with my team. Stayed mostly on the track and around the school to avoid traffic in the dark. Looking forward to next week when we will have some light on our AM runs.
PM: 6 miles split between the stairmaster and the treadmill. Some strength training after, lots of leg presses, because Jay Johnson (who hasn't blogged for a couple months!) says they are magic.
I like roasted, salted, pumpkin seeds.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 dark morning miles with the team in 52 minutes. It seemed like we were running faster.
This will be it for the day with a track workout after school and halloween tonight.
PM: A couple miles of walking around the neighborhood eating candy. Abby was some sort of zombie princess and Andy was Chipper Jones. Great fun with the Hartford Street kids and parents.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| Seven treadmill miles with 5 X 1/2 mile in 3 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles at Liberty Park with my team minus Kramer plus James Moore. Kramer's on his way to DC for his visit to Georgetown.
Had them do 2.9 tempo miles in the middle and the group ran 17:04. Not bad!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| Two easy miles in the snow before I decided to go in, grab a cup of coffee and some of Abby's pumpkin pancakes, and watch the New York Marathon.
More later...
PM: 10 cold, hard, windy, snowy miles up at Jeremy Ranch. Why didn't I just go to Liberty Park? I didn't do the dirt road because it was too muddy and I had about 5 pounds of gunkymud stuck to my shoes after a quarter mile. So I ran the roads of Jeremy Ranch instead.
I did 4 X 300 meters uphill very hard.
|
| 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 |
| AM: Morning run with the team. It seems to be getting colder as we move towards winter. At least we had a little daylight at the end.
PM: No run. Leisurely 2.5 mile walk around the neighborhood after work.
|
| 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 |
| Day off.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.50 | 0.00 | 13.50 |
| AM cross country practice. Seven miles plus some striders. Good times.
PM: Six miles on the treadmill with 5 X 1/2 mile at 5:49 pace.
Good news on the Kramer front. He went on a visit to Georgetown last weekend and they just offered him a FULL scholarship. They said they hand out between one and two of those each year. I'm pretty sure Georgetown is in the $50,000 range annually so this sport can pay off!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM: 6.25 miles. Becomming our standard Alta XC morning run.
Kramer update to some questions and comments from Jake, Andrea, Riley, Bret etc...
Kramer really enjoyed his visit last weekend at Georgetown. He liked the team atmosphere, coaches, and location a lot. And it's Georgetown.
He had a visit scheduled this weekend at Wisconsin but the Wisconsin coaches cancelled on him saying they had to go out of town to "watch some meets". Not sure what's going on with that.
So he's going to the Air Force Academy tomorrow through Sunday. Coach Juli Benson (Henner back in the day) is really impressive, 1996 Olympian in the 1500, and a great coach of the future in my opinion, is working hard on him. Air Force is, of course, free to all.
The BYU visit a couple weeks ago went great but they aren't trying very hard and seem to assume that he's going there because he's LDS and from Utah and they have a great program. They did not offer him a full scholarship despite his state championship, foot locker finalist, and 4:14 as a Junior.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| No morning run today. Maybe a walk?
Joah's localeur.com site just keeps getting better.
AM: 2.5 mile constitutional.
PM: 8.25 miles of fierce treadmill running.
Went to The Habit burger grill in Sugar House with Andy after. Tasty!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: 4.25 miles arounf American Fork
PM: 6 miles plus some striders at Liberty Park.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: 2.5 mile walk. Push-ups, sit-ups, core stuff.
PM: 10.25 miles at Liberty Park. Still running in shorts and a singlet in mid November! That's great but guess what's not so great? Inhaling mouthfulls of gnats in Liberty Park in mid November. Those little suckers should be froze by now.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in The Gully with my boys. The highlite of my day for sure.
The new, less cluttered looking letsrun.com site doesn't give me near the headache the old site did.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles with the team. I'll be sad when this season ends.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Liberty Park.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill at the Clearfield Aquatic Center. We were up at zero dark thirty for Abby's swim meet and I was a little cranky that I couldn't do a run. So I was thrilled to see that the facility had some excellent treadmills on a mezzanine overlooking the pool. I could watch all three of Abby's races while running!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nine at Liberty Park. Sunny and warmish once again so I got to soak up some Vitamin D.
I also walked about 3.5 miles today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 at AM cross country practice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill.
Hectic week getting ready to take 30 kids down to Arizonaland (thanks Johnny Cash) to run Nike Southwest. My boys got new uniforms today which look mighty spiffy. Black shorts, white singlet, bright red "Alta" in the same block lettering we always use. Got one for Jake which he probably won't wear it because it's Nike.
150th Anniversary of the Gettysburg Address today which was a mighty fine speech.
I also heartily reccomend today's Radio West broadcast dealing with Mormons and Non-Mormons in Utah. Y'all want to know what has been responsible for me finally getting some close Mormon friends after 12 years of living in Utah? This blog.
I'm especially thinking of my good buddy Steve Anderson who runs across the Grand Canyon every weekend as a routine training run and who I haven't seen in way too long. I'm tipping a cold Sierra Nevada Pale Ale in your direction Steve... not that you'd drink it!
Nothing like a shared obsession to bring people together.
Shoot! The Johnny Cash link won't work. Just go to youtube and type in "The Ballad of Ira Hayes".
|
| 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 |
| This morning I did an EPIC 2.5 mile walk with some interspersed yogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 rainy miles around Sugarhouse.
Off to Arizona with the Alta XC (plus Conner Mantz!) team at 11 am.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles jogging the course on one of the rainiest, coldest, muddiest days in Arizona history.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Easy 4.25 on the Hampton Inn treadmill. More later at the race.
About 1.5 inches of rain yesterday in Phoenix breaking the old record for the date which was something like .5 inches.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was wierdly sore today. Maybe from all the lunges I did last night in the Jack-in-the-Box parking lot in Page, AZ and the laps I did with Kramer and Conner Mantz?
So I walked four miles - home from church with Andy and then around the neighborhood with Ann in the afternoon. Also did some push-ups, sit-ups, and planks.
I'm proud of my team which finished 10th at the Nike Southwest meet in Mesa yesterday. 10th in the Southwest U.S. isn't bad. We beat several teams we haven't beat all year including Lone Peak (5A runner's-up), Westlake, and Timpanogos. We were one minute behind Davis, who finished second and earned a trip to NXN, in combined team time. That's how tight the grouping was.
|
| 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 |
| On the treadmill at the gym. Nothing to write home about.
Had a great dinner when I got home from Abby's swim practice (steak salad) which leads me to a confession I need to make. I'm kinda digging this whole paleo thing. As with anything, some people get all cult-like about it, but the general principles make sence to me.
But I'm still going to do lots of "cardio" and you will have to pry my last slice of bread or plate of spaghetti from my cold dead hands. I know thats a little like saying I'm a vegetarian except for the ribeye but whatever...I've never been much good at strictly living up to any principles I've claimed to believe in. Doesn't mean I don't believe in them though.
Which make me think of my good buddy, Thomas Jefferson. T. Jeff was the original strict constructionist. But then he got the opportunity to purchase Louisiana for 15 million bucks from France. I can just see him scouring the Constitution... "let's see, where does it say I can purchase Louisiana from France".... he did it anyway. Turned out good for our little country. The moral is never let your principles get in the way of what you really want to do.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Two mile walk/jog. My new specialty.
PM: 8.25 miles on the treadmill.
I've been a little bummed this week about the resignation of Utah Attorney General John Swallow. Not bummed because he resigned - he needed to - but because I know him and his family fairly well. I voted for his opponent, but I wished him well when he entered the AG's office in January. His son Taylor was on my cross country team and in my AP U.S. class. I've had all his kids in class and they are fantastic people.
A cautionary tale I guess. He was accused of more ethics and campaign law violations than I can even list. Ambition run amok. Maybe attorneys general should be appointed by the governor just as the U.S. AG is appointed by the president. Seems like one job that should be above politics as much as possible and the whole process of fund raising is corrupting.
Anyway, I wish his family luck.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles around Sugar House with Kramer, Brayden, and Davis.I have four runners going down to Foot Locker West next weekend. Stopped in at the new Dunkin Donuts across from the park after.
Today's Thanksgiving for us Murphy's since Ann has to work Thursday and Friday.
Localeur now includes Los Angeles along with Austin, Houston, New York, and San Francisco.
PM: Post dinner 3 mile walk.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| No Thanksgiving fun run for me. As a matter of fact, I haven't run a Thanksgiving race since I moved to Utah in 2002. Not sure why.
Went to the gym. All the treadmills were occupied so I did 2.25 "miles" on the stair master while I waited for one to open up. Then did 9 miles in 63 minutes on the treadmill.
Happy Thanksgiving to all the great folks on this blog.
PM: 2 mile walk with the kids. Push-ups, sit-ups, pull-ups, lunges, planks.
An excellent summary of Arthur Lydiard....
Here's a question I have? Why can't I ever successfully link to youtube no matter how many times I type in the address?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: Walked to the gym. Andy scootered with me. Did a little run, sat in the sauna, swam a bit, and walked home via that new waffle restaurant across from the Sugarhouse Liquor Store.
PM: 5 easy miles around the neighborhood.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| 13.25 in 1:40 around Sugar House Park.
I ran without a shirt on November 30.
Heading down to Alta now to run Kramer and Braydon through their last real workout before Foot Locker West next Saturday.
Great workout with Kramer this afternoon. after a 2 mile warm-up he did 1 X 800 and 2 X 300. His splits were 1:55.39, 39, 39.
Braydon ran 2:02, 42, 41.
Last week he did a 4 mile tempo and his splits were 5:20, 5:20, 5:16, 5:01.
I think he's going to make a big statement at Foot Locker.
|
| 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 |
| 3.25 mile walk/jog around the neighborhood.
Congrats to all you Auburn fans on the blog.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Great workout this afternoon in EL BARRANCO!
8.25 miles plus a little gym workout after that included some Plyos, push-ups, AB BLASTERS, pull-ups, and lunges. Had Kramer, Braydon,Davis, Cubby, and Jacob to the same workout only a bit more up-tempo and pushing the hills like screaming banshees. Getting ready for the Mt. SAC course this Saturfay.
Blizzardo Diablo on the way tonight for us folks in Utah.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I haven't run today and don't intend to. The plan was to get my guys going on their run after school and then head to the gym for a longish run on the treadmill. That didn't happen. Instead, we watched videos of last year's Foot Locker West race and talked about race strategy. We also watched video of the 2000 race where Ritz, Webb, and Hall went 1-2-3. Whatever Dathan Ritzenheim has or hasn't accomplished since then, he was one hell of a high school runner. I'm not sure I've personally seen anyone better. I think it was pretty inspiring for Kramer to watch it.
One thing I think about a lot as a coach is how much courage it takes to be a top runner. Yes, there's the talent aspect which is essential, but the longer I do this, the more I'm convinced that courage is what makes a champion. Ritzenheim ran with courage rare for 17 year old.
How do you coach or teach that?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I ran the Best Buy Loop with Kramer, Braydon, Davis, and Cubby - my Foot Locker Foursome.
17 degrees. Too cold. But when I got home Ann had a big pot of white chicken chili on the stove. So that was good.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| On the treadmill after work.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I "ran" on the Stair Master tonight while Abby was swimming. After warming up I did 501 floors in 60 minutes which is apparently 10.5 miles.
Foot Locker West is tomorrow. If you go to the link you can find a link to the live webcast. My boys race at 11:40 Utah time.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 cold, snowy miles with Jon Kotter.
Kramer! Back to Foot Locker Nationals for the second straight year!
Got our Christmas Tree today. Yay! As Abby would say.
PM: Upper body snow shoveling workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 on the treadmill. Trying to push the average speed up on my easy runs (most of my runs these days). Averaged about 8.5 mph today.
I got the new biography of Ted Williams today, The Kid. It's great so far.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met Kramer out at the Olympic Oval after work. Ran an easy 8 miles plus some striders, drills, push-ups, core stuff.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A big ZERO
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 on the treadmill before work. Averaged 9 mph.
Heading towards California after work for Foot Locker. Will spend the night in St. George and get to San Diego tomorrow.
I believe San Diego Was founded by the Germans in 1904.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles around Coronado Island and up and down the beach. Nice swim in the OUTDOOR swimming pool after.
Off to dinner now.
I'm starting to enjoy these December trips to San Diego for Foot Locker. Too bad Kramer's a senior. I have a sophopore named Cubby DeBry that I need to start working on.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in the early morning in Coronado. Just me and the Marines and the Navy SEAL's.
First time I've ever seen two aircraft carriers on one run.
PM: 2.5 mile walk with Ann. Just enjoying being outside without being in pain.
Going to a panel discussion tonight with Meb, Ryan, and Deena. Saw Eduardo Torres ar lunch today.
I'm done with the name dropping now.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: 3 miles around the Balboa Park course.
Rough day for Kramer. Great day for the other 9 West boys who dominated the race.
It's been a thrill coaching Kramer the last 4 years. I've learned a lot. The next runner I get of his calibre will be a lot better off because of it. Still have one track season to go though and I'm excited about it. After a little break though!
PM: 10.25 miles to Imperial State Beach and back. One mile with Deena Kastor. Just a couple of masters runners out for a Saturday afternoon run. The kids played with the Goucher child at the playground and I got a good picture of Abby with Adam.
I think I might be slightly sunburned.
|
| 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 run. Drove from San Diego to Salt Lake.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles at the gym plus some lifting.
|
| 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. I don't feel good about that.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles around Sandy.
|
| 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 |
| Treadmill run plus weights and core stuff with my track kids. I'm coaching track again this year after a three year break.
Unlike many people on this blog I don't mind treadmill running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| I woke up this morning with a screwed up right knee. Not sure why - no hint of a problem when I went to bed. Will take some ibuprofin and see what happens.
Ran 8.5 miles on the treadmill and then went to Fritz and Amiee's party. It got pretty crazy!
Sorry to disappoint you Dave - I just saw your comment. Thiings really loosened up and felt better. Not sure what's up with the knee.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7.5 cold, slushy miles dodging snow plows.
PM: 2.5 miles plus a hard strength/core workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two easy miles. Sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fifteen easy miles on the Jeremy Ranch Road.
That's right, Bret and I ran up at Jeremy Ranch today proving that it is runnable in winter. In fact, it was awesome. Soft, well packed snow the whole way and if you are wearing decent trail shoes you will have no problems. The road also has water in winter as you can eat the snow along the side of the road if you get thirsty. I would say that this run was much better than any of the runs I've had in Salt Lake on the roads recently as I didn't have to deal with muchy, slushy, icy roads. My feet were completely dry when I finished.
I'll be going up there several times over the next couple weeks.
Saw three Bald Eagles!
So gay marriage is now legal in Utah. Who would have thought that Utah would be the 18th state? I would have bet 49th or 50th for sure. This is something that will happen nationwide sooner or later no matter what anyone thinks. I've been surveying my students at Alta High School over the years and the change has been stunning. This year 68% of my U.S. History students supported the idea of gay marriage. This at a school with an overwhelmingly conservative, LDS, tilt.
I know this is a running blog, but when I look back on my blog months, or years, later, I like to be reminded of what I was tinking about and what was going on in the world at the time.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles at the gym. 8.25 at on the treadmill and 2 miles on the stair master.
PM: 2 mile walk around the neighborhood, this core workout, plus some push-ups and lunges.
I can only do about 2/3 of the core workout. I'm working on it though.
Nice night. After working hard to keep Abby's 13-year-old attitude in check for much of the afternoon we went to our church's Christmas Eve Service which was really nice. Andy's eight now which may be the peak Christmas year. He was obsessively checking NORAD''s Santa Tracker all day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Merry Christmas to everyone on the FRB!
I'm heading out for my Christmas morning run - the only running streak I have. This will bee my 35th consecutive. Every Christmas since 1979.
Ten liesurely miles in 1:20 around Sugarhouse and its environs.
PM: 3 mile walk/jog
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| From downtown Midway to Soldier Hollow and back with Bret. Nice run. Cold run!
We saw porch sheep, a blue ice castle, and a bunch of Swiss stuff.
PM: 1 mile treadmill warm-up, 45 minutes of strength/core training, 1.5 hard stair-steppin.
Just realized I might break 70 miles for the week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in 60 minutes around the neighborhood.
Long swim meet day with Abby. She set a PR in the 100 back and the 200 IM.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM: 7.25 miles up at Jeremy Ranch.
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| One mile warm-up around the neighborhood then 14 miles in 1:45 with Jake, Josh, and Nate through Millcreek, Holladay, and down Wasatch Blvd. Mostly above the inversion which was a good thing.
PM: One mile warm-up. Brutal core routine. Push-ups, lunges.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles on the treadmill. Kept it at 9 mph most of the way and felt pretty good.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles at Jeremy Ranch with Jake, Andrea, Devra, and Allie.
PM: One mile jog, weights at the gym.
PPM: Two mile walk. Andy scootered with me.
Random stuff...
I'm reading Elite Minds: Creating a Competative Advantage by Stan Beecham. It may be the book on sports psychology I've always been looking for.
My new years resolution is to work on that elusve concept of "focus". I want to try to concentrate on fewer things and become great at something.
Every time I see the new Subaru commercials - "Love: It's what makes a Subaru a Subaru", I want to hurl.
Why isn't there a quality kids track club in the Salt Lake Valley when there are several quality swim teams? Are people than much more into swimming than they are into running?
I've never been a New Year's person. Don't have a desire to drink excessively or stay up late. I've got a long run to do in the morning.
I've reached a mental tipping point with regards to Salt Lake's bad wintertime air. I find myself getting angry when I go outside. I might ride my bike if Salt Lake would do a better job plowing the roads.
Annie Murphy Paul might be my new favorite person - of people I don't actually know.
|
| 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 | | 2579.25 | 45.35 | 124.07 | 21.00 | 2769.67 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|