| Location: Salt Lake City, Member Since: Feb 11, 2010 Gender: Male Goal Type: Other Running Accomplishments: I had some success in high school and college. Winner 1985 Rod Dixon Run
Had a fair amount of success as a Masters runner for most of my 40s. Short-Term Running Goals: Have fun with running, explore more trails, stay healthy. Long-Term Running Goals: Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run. Personal: I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.
Married, two kids - Abby and Andy
My Twitter @murphy_rob |
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| Miles: | This week: | 26.00 |
Month: | 81.25 |
Year: | 1690.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2496.80 | 38.40 | 89.25 | 21.71 | 2646.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I thought I would meet Fritz, Jon Kotter, and some others on the JRP this morning but apparently I got the time or location wrong. Ran a 2 mile out and back to see if anyone else showed up. Nope. Went home.
Heading out for a longer run now.
10 miles in 1:14 around Sugar House. Followed by a hearty bowl of oarmeal.
Localeur, America's best travel web site, released their I Phone app yesterday. It's free.
Localeur is now in Austin, Houston, New York, Los Angeles, and San Francisco. 25 more cities to come in 2014.
Just corrected all four typos. Maybe a record.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: No morning run or workout today. Instead I walked to Dunkin Donuts with Andy and we each got a glazed donut and I got a cup of coffee and we talked about what it would be like to have sticks for hands instead of actual hands. So, 2.5 miles of walking, donuts, and great conversation.
Going to give my oldish bones a break from running today. Maybe some eliptickling or stair mastering at the gym later? Maybe a complete rest day as well.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| 16.25 miles circling and circling and circling Sugar House Park. Two hours, four minutes.
I have to reccomend a book. Elite Minds: Creating the Competative Advantage by Dr. Stan Beecham. I think it's the motivational sports psychology book I've always been looking for as a runner and a coach.
I'm going to be quoting from this book a lot in the coming days...
Every now and then, I hear someone talking about a backup plan, a "Plan B". The backup plan is what you do if the primary plan, Plan A, doesn't work out. When we create a Plan B, it's not so much of a safety net, but a noose. It's a great way to sabotage yourself. Anyone with a Plan B is not totally committed to Plan A. They are hedging their bets. People with a Plan B are planning to fail - they just don't know it yet.
Kill Plan B or it will kill you!
PM: 1.25 warm-up miles and weights. Did some squats.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Set my new Stair Master record. 520 floors in one hour. Why the stair master you ask? Because I can't run everyday without getting injured or achy.
More from Elite Minds...
Expectation dictates performance. Everyone wants to win, but only a few expect to win.
You've got to get rid of the excuses. They are not your friend and not your path to success. Excuses are the damn boogeyman, stalking you, and hiding under the bed so that you pull the covers up over your face.
The worst advice you can give someone who is trying to be sucessful is to be careful. It decreases productivity and risk taking and deters performance.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 2.00 | 7.25 |
| No morning run today. Saw Joah off pretty early and then the kids and I picked up Ann from work and we had a great breakfast at Ruth's.
I read this obituary in the Salt Lake Tribune. One thing Utah newspaper's have is great obituaries. Way more detailed than what you find most places - almost mini-biographies sometimes. Anyway, this H. Rush Spedden fellow lived an amazing life.
Another great web site and tribute.
I invented a new workout today that I am going to cryptically call the "H-Fartlek"
Core workout after.
After a 1 mile warm-up with Andy on his scooter, I did 45 minutes of H-Fartlek.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight easy miles around Alta High School plus Jay Johnson's core routine with my runners. Listening to them whine about it the whole time was funny. And sad.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Post lunch: 2 mile walk/jog
Nine miles at the Oval with my team plus some drills and striders. Ran into Corbin Talley with his Davis team and ran with him a bit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Tired today. Questioning my purpose. Sometimes teaching/coaching can wear a person down.
It will pass though.
PM: Ran an easy 2 on the treadmill and then did a hard strength/core workout.
Took Jake's hot tub advice after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Post Lunch: 8 miles - 60 minutes - stinging pellet snow - wind - cold.
Maybe more later. METT-T dependent.
Had to say good-bye to one of my favorite students today, a young lady named Savannah Keys. She's moving to Nashville to become a country music star. She's really good and is already signed to a label. So all you country fans should look out for her.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| One mile warm-up jog up to Highland High.
Met Jake, Fritz, Nate, Collin, and Josh and did the standard Saturday morning tour of Holladay and Millcreek. I ran well most of the way until my right knee and hamstring started acting up a bit and so I had to back off some.
16 miles in 1:53:50. A pretty solid aerobic effort for me.
PM: One mile jog. Not sure why.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took a day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles in 1:25. I'm working on running at faster than 8 minute pace on some of my runs. Crazy, I know.
I wore shorts.
Great news! I signed a contract today with my new sponsor, The Blue Plate Diner, in Salt Lake. They will give me a half price omelette and cup of coffee every time I complete a race if I bring ten other runners in with me. I'm excited to have my achievements recognized in this way.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven easy miles at the Oval. Followed it up with a good core workout, some push-ups, and lunges.
Taking Andy to his first Cub Scout meeting tonight. He wants to be a Cub Scout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Last day of the quarter. Had to finish grades.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles including 8 Flying 40s on the track plus a hard core workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ahhh, a three day weekend!
I'll be spending it shuttling between the track meet at BYU on Saturday, and Abby's three day long swim meet where I have to work as a timer.
PM: 12 treadmill miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 2.00 | 8.25 |
| 60 minutes of H-Fartlek. Started the hard efforts about 2 miles in.
Jay Johnson's Core H routine, lunges, push-ups.
A special shout out to one of my favorite runners, Blake Bennion, for his excellent triple at the BYU indoor meet today. I will extend to Blake my highest compliment, he's a runner!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 5.25 super easy miles. I thought I would go longer, but it dawned on me that I don't have to work tomorrow so I can get a long run in then.
Leaving me time for Meet The Press, church, and football.
Sad to see Chris Chataway died today at 85. Chataway was the cigarette smoking training partner of Roger Bannister and former world recoord holder in the 5000 meters himself. I'm impressed with anyone who smokes a pack a day and still runs a 13:51 5k in the 1950s.
Chataway was also a successful politician and Conservative Member of Parliament. He retired from running at age 25. On a lark, at age 73, he ran a 22 minute 5k.
I love the following quote from the London Telegraph about his world record kk's...
"On the back of a mere 25 training miles per week, plus nicotene, it was damned hard and painful work"
PM: Walk/jogged to the gym and back. Lifting and plyos at the gym.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running yesterday and maybe today as well. Family and work stuff plus little motivation. Maybe late tonight though.
Got this link from letsrun on some more great thoughts on Chris Chataway.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles in the early AM around Sugarhouse. At work until 8 PM tonight, so maybe my only run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| I figured out how I might get a run in today. Andy has to have his Pinewood Derby car made by tomorrow. I delegated the assignment to my runners, Eagle Scouts all. So Andy is going to come to Alta after he gets out of school and my runners will take him over to Kramer's house where they will all collaborate on the car. While they are building the car, I will run.
PM: Seven miles on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five plus some striders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 3.11 | 7.36 |
| Good race for me today despite the fact that EVERY masters runner in Utah beat me. Here is a list of the over 40 runners who finished ahead of me...
Dennis S, Sasha, Steve Anderson, Walter, Taha, Steve Ashbaker, Bill Cobler and maybe more.
But I'm still happy with the way I raced. My splits were consistent right at about 5:45/mile the whole way and I'm usually happy when I break 18 minutes for a 5k on a legit course.
Here's my history with this race...
2005 - 18:54
2006 - 18:13 (won masters)
2007 - 18:27
2009 - 18:03 (won masters)
2010 - 17:51 (won masters)
2012 - 17:27 (won masters)
2013 - 18:22
2014 - 17:54
PM: One hour if intense trampolining plus a core workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My ankle hurt today. Started out with one mile on the treadmill but it hurt too much so I went over and did seven miles of elipticalling. Hopefully it's just a temporary thing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Sore achilles. :(
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Took it easy today.
5.5 easy miles on the treadmill and then two more, fairly hard, on the stair master. Achilles felt ok, but I didn't feel like pushing it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Treadmill progression rum. Started at 7:30 pace and worked up to 6:10.
All I had time for. 9th grade orientation at school until 8 PM.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 4.25 slushy miles around the neighborhood after walking Andy to school.
PM: 6.25 on the treadmill. Struggled. Getting sick, scratchy throat, gunk in my lungs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the day being sick.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Eight laps around Sugar House Park plus a little extra. Dunkin Donuts after with the family plus Ashton, Read, and Kramer while watching the snow come down outside.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Easy run...
I've got the Broncos 27-20.
Revised prediction....
Seahawks 58-0
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 on the treadmill including 3 miles in 18 minutes. Came home to two sick kids.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine mile progression run on the track at the Oval. Started out very slow and then progressed to slow by the end of the run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy mental health run in the afternoon. Tried to focus my thoughts on some goals and plans for the upcoming year. Decided that I would start training for something tomorrow morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM: Best Buy loop. Awesome!
PM: 6.5 treadmill miles with a couple up tempo miles. After that, I went to Abby's swim practice and watched her for a while. When we god home, Ann had a huge pot of chili ready which was great because I was starved after my first double in a few decades. So I had chili and a cold Sierra Nevada Pale Ale for dinner.
You know who else likes chili and beer? Quenton Cassidy.
Speaking of that, I'm going to try and get in touch with Mr. Parker and try to convince him to write another book. I want him to bring Quenton into the present struggling with advancing age and decrepitude.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 4.00 |
| Four treadmill miles. Hot tub after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salty 5k Time Trial (3.11 Miles) 00:17:38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 3.11 | 0.00 | 7.21 |
| Ran the SLTC 10K today and forgot to bring money to the race to register so I had to bandit.
Decided to take advantage of the nice tailwind going out to see if I could run the first 5k faster than I did two weeks ago. Then I jogged back to the finish.
Enjoyed a cup of coffee with Steve Ashbaker after while we talked about training, racing, and getting old.
I finished Seth Davis's big new biography of UCLA basketball coach John Wooden today. I've been a Wooden fan since I was a kid. It was a very compelling read. Wooden was born in 1910 and died in 2010 just a few mnths shy of 100 so the story included the sweep of an entire century. I reccomend it to anyone interested in basketball, coaching, or leadership.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned and unwanted off day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 mile treadmill run. Kept it at about 7:20 pace most of the way. That's the type of run I've been avoiding lately - the medium long, medium tempo run that I get so much out of. Time and wimpiness have been conspiring against me.
I'm going to have to come to terms with the 4:30 to 5:00 am runs that I hate so much. It's kind of a trade-off between good health and fast race times. Or I could get a job closer to home or one that I don't have to be at at 7 am.
Two Olympic thoughts. Why isn't cross country running an Olympic sport? Why is there no running version of the biathalon?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy six.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill. Avereged 6:50.
Spent too much time today following the Facebook discussion related to Steve and Walter's plans to once again host a group R2R2R run in the Grand Canyon over Memorial Day weekend. As someone who's done this run a couple times (see my blog photo) with people on both sides of the issue, I found the debate interesting to say the least. I'll sum up the position of both sides as succinctly as I can...
Pro Large Group R2R2R argument - I want to do this. It's stunningy beautiful. It gives me a feeling of accomplishment. It's not really that risky. The National Parks belong to me and are there for my enjoyment. It's epic and there are no limits to my epicness. People have been wrong about me before. A guy died 3000 years ago running a marathon in Greece so should we all stop running marathons? It's selfish and elitist to keep these things small.
Anti Large Group R2R2R argument - It's too risky. It's too hot. Too many inexperienced runners. Large numbers exponentially increase the risk of something bad happening to somebody in the group. NPS hostility to risky group events might lead to an outright ban and ruin it for everyone. You could get sued. You could go to jail. Someone could die.
That's about it. I won't be doing it because it's too close to another race I am taking seriously and I don't recover as fast as a lot of people on this blog. Also, I hate large groups being basically an introvert. And, I'm the only person in North America who wasn't invited.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Busy upcoming few days. Ann's in Minnesota to be with her mom for her last round of chemo and a conference with her doctor so I'm single parenting. Except for the fact that she left dinners in the fridge for every night she's gone which is awesome!
It's easier now that Abby can watch Andy while I run though.
PM: I got in a 10k on the treadmill while Abby was at swim practice.The gym was an unpleasant madhouse.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
| Treadmill workout.
6 X 1 mile with 1/4 mile jog. 6:39, 6:35, 6:31, 6:27, 6:22, 6:18.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| One mile jog to Highland High.
Eleven miles in 1:20 with Jake, Josh, Jon Kotter, Collin, Kramer, and Ashton.
1.25 mile jog back home.
Off to Cub Scout stuff now with Andy.
Here's a pretty cool infographic on the value of sleep. Got it from Jay Johnstons twitter.
Click on it to make it larger.
PM: Two mile walk around the neighborhood after a huge dinner at Ruth's with Abby and Andy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 4 miles of walk/jogging working around parental and spiritual duties. I think I'll give myself credit for 1.5 miles of running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Happy President's Day! Started it off with Abby making me breakfast. Pancakes with real maple syrup, fruit, and turkey sausage. Heading out for a longish run now...
14 miles in 1:40 at Sugar House Park. Smme of it with Kramer, Braydon, Blake, and Cubby. Dunkin Donuts after - becomming a tradition.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Not a big deal run, just getting some miles in today, but I really felt good today. Seven miles plus some fast striders.
Plus Ann made one of my favorite dinners tonight. So life is OK.
PM: Half-hour tickle fight with Andy. Good workout!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 2.00 | 0.00 | 9.00 |
| Today I did 5 X 1 mile on the treadmill. Started at 6:30 and worked down to 6:00. Just working in some quality miles without getting all wacko with it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Excellent springtime run in THE GULLY this afternoon. Completely snow free 8.25 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Salt Lake Track Club Winter 15k (9.32 Miles) 00:56:18, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 9.33 | 0.00 | 12.58 |
| AM: Easy one mile jog before heading out to the Winter Series 15k. More later...
Good race today. The SLTC 15K is a flat, out and back course. I managed to keep the pace around 5:56 to 6:00 until about 6 miles when I slowed a little bit to about 6:05 for miles 7 and 8. I think I ducked back under 6 minute pace for the last mile with Kassi barreling down on me. Ran with a pretty good pack going out , including James, Steve Ashbaker, Kassi, and a bunch of high school kids. I'm not used to running in a pack and had to work to avoid clipping people's feet . I was mostly by myself on the way back as James pulled ahead and Steve dropped back a little.
I was thrilled to finish "in the money" in the Masters division for the first time in a while (behind Dennis and Sasha) and I appreciate Steve Anderson for running 46 miles in the Grand Canyon yesterday for making that possible.
One more thing. According to Runner's World, my time is an age-graded 49:32. That sounds a lot better. I might start entering all my race times in the "age graded format".
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM: 3 miles walk with a little jogging. Lots of stretching after. Off to my Sunday School teaching gig now.
PM: 5.25 miles around the neighborhood. Close to 60 and sunny, clean air, perfect.
I'm kind of sore today. Might sit round and read a lot. I ordered The Science of Running by Steve Magness but it ain't here yet! Looking forward to that one.
PPM: 2 mile walk with Ann. Spent way too much time this afternoon following the USATF women's 3000 debacle.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy seven miles during and after practice. Still not fully recovered from the race on Saturday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 springtime in February miles around Liberty Park.
Still not super happy with how I'm feeling. Maybe this is the new normal? Maybe it takes me three or four days to bounce back from a hard effort? I'm getting decent sleep, eating ok, still sluggish and lacking pop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy two miles on the Alta track. Parent-Teacher Conferences tonight. Long day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| II.25 miles in the Dimple Dell Gully.
My boys ran the Gully Long Run (6.35 miles) for time. Ashton got a huge PR and Kramer ran a 43 second PR to finish in 36:16.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 2.00 | 2.00 | 0.50 | 10.25 |
| Squeezed one in around Abby's swim meet last night and today...
4 X 1 mile on the treadmill starting at 6:17 and working down to 6:03. Then 2 X 1/4 mile at 5:57 pace. 10.25 miles total.
Congrats to all the fantastic traveling marathoners and half marathoners on this blog. I don't have the energy to individually congratulate you all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten easy miles arounf Sugar House. Perfect morning.
Every time I see a picture of myself running lately, I look like I'm running flat footed with a shuffle stride. I definitely don't have the springy stride of a 30 year old. I'm going to focus on minimizing ground contact time.
Toured the state capitol with Andy this afternoon doing Utah history stuff for Cub Scouts. They have the Nike Cortez running shoes Forrest Gump wore in his runs across America which ended in Utah's Monument Valley.
Abby went to high tea at the Grand America with a school friend. After dinner tonight, Ann and I went for a walk and every time we came in the couse Abby told us that we had to walk some more because she was getting something really special ready for us. So when we finally finished, we had tea, yogurt with fruit, and finger sandwiches. She dug out all our serving trays we never use and had candles. Fun. She was really proud of herself.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles easy and 20 times up and down the stadium steps. Walk around the neighborhood when I got home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| A little insomnia led to a great morning run. I woke up at 3 AM and couldn't go back to sleep. So I switched on the coffee maker, scarfed down a Cliff Bar, and headed out at 3:50. 13.25 miles in 1:45.
PM: 2 miles at track practice.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Easy two miles around Alta. Busy work day.
PM: 6.25 miles on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Apparently one of the many benefits of coaching track at Alta High these days is a free pair of shoes courtesy of the school. So I swung by Wasatch Running on my way home and picked up a sweet new pair of Saucony Rides.
Got home and did ten miles around Sugarhouse in the rainywindy. Loved the shoes! They're my new favorites.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Thirteen miles in the gully.
Kramer, Braydon, Blake, and Ashton ran the gully for time today - 6.35 miles. Kramer ran 35:40, Braydon broke 40 minutes - 39:12 I think, and Blake and Ashton both got huge PRs. I'm excited for them.
PM: 3 mile walk/jog with Ann around Sugar House Park.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Twenty miles in 2:26 (7:18 pace). That's my first 20 miler since last July and a pretty speedy pace for Rob Murphy. Hilly route up to Tanner Park, across Parleys, North on Wasatch (Des News Marathon in reverse), up Emmigration to the fire station, back down and around my neighborhood for a while.
I ran the first ten, before I got dropped, with Jake, Fritz, Nate, and Josh and they provided me with plenty of motivation. My last five miles were all under 7 minutes.
Beautiful day again. One of those days when you can get in some excellent golfing and skiing in the same day. How many places in the world can say that?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One mile jog.
Might have pushed my runners a little to hard today. Nah!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Feeling great today after my day off yesterday. Should be able to get a great run in.
I wrote Steve Magness an email thanking him for his excellent new book, The Science of Running.
Easy 5.25 around the hood after practice. 6 X 100 striders super speedy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| 6 X 1 mile on the treadmill with 1/4 mile jog recovery. Started at 6:30 and worked down to 6 minutes.
Another day of pristine, crystal clear air today in the Salt Lake Valley. This is the longest stretch of inversion (smog) free air I can remember. It must have been that march for clean air back in January that did it. Sometimes a good march is all that's needed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My run of inconsistency continues...
I didn't run today because I've spent every spare minute of the last few days nominating a colleague of mine, Rique Ochoa, for the Huntsman Award for Excellence in Education. The Huntsman is the most prestigious award a teacher can receive in Utah and I've decided over the last 48 hours that you should get a Huntsman for nominating someone for the Huntsman!
It comes with a pretty nice (for a teacher) cash prize.
So Rique and I team teach the AP U.S. History classes at Alta. It's a pretty innovative approach theat has led to Alta having the highest number of students both taking the AP class and passing the AP exam for many years in a row. We've been edged out by Davis High at times, but not too often.We typically have 50-70 students in a class with two teachers.
When I decide I wanted to nominate Rique, I began the time consuming process of tracking down colleagues, former colleagues, students, and former students for help. I was stunned at the amount of responses that began pouring in from, literally, all over the world. So I've spent the last several days reading over heartfealt testimonies about the impact Rique has had on individual lives over the last 36 years. He's been teaching at Alta since 1978 when the school opened. I have to say it's been life-affirming for me. Part of being a public school teacher is having to turn on the TV or open a newspaper on almost a daily basis and read or watch how screwed up public education is in the U.S. and how America is going to Hell because our education system is so poor.
So the process of compiling this application has been good for me. Many of the people who have responded are quite accomplished and to hear them talk so positively about Rique and their high school experience at Alta has been really uplifting for me.
Kramer gets his mission call tonight which is a big deal for LDS people. I will be listening on speaker phone when he opens it up and finds out where he's going. I'm pulling for Kenya's Rift Valley!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles in 1:16 at 7 pm around Sugar House.
Balance has been restored to the universe.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 1.25 on the treadmill
10.5 miles in the gully with my team.
1.25 miles on the stair master.
Hot tub.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.00 | 8.50 |
| Run at Liberty Park with 8 X 250 meters as fast as I could on the most scrunched down, fastest part of the path on the Northeast corner. Jog back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run around Alta at track practice.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 3.00 | 2.00 | 0.00 | 11.25 |
| 11.25 miles after track practice. Ran the last 8 in 54:14. So kind of tempoish.
Abby, all four foot ten inches of her has decided she wants to be a basketball player. So I'm off to pick her up from basketball camp at Highland High now...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | 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 jog around Alta. I do these runs just to hold off the fat.
Track meet after school.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 around the neighborhood. Didn't feel particularly good.
The achys are back.
So apparently a plane disappeared somewhere in Asia. Saw a little blurb on the news.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Easy two plus some sprints and drills.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Running of the Leopards 5k (3.11 Miles) 00:17:14, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.10 | 9.10 |
| Good race today. Kramer won in 14:48. Ashton ran 16:59.9!!! Blake ran well. Braydon and Cubby were both in the low sixteens.
Drove out with Jeff Shadley who ran it with his son Justin. Justin won his age group in a PR of 18:52.
Passed a dude about my age in an Atlanta Track Club singlet in the last mile named Brad Slaven. I'm going to have to look him up.
Walked 3 miles around Sugar House with Ann after. Saw Jake out on the Highland High track pounding out 800s. Exactly what I would have him doing if I were his coach!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 on the treadmill watching Iowa State edge North Carolina.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Beautiful run around Sugar House at about 7:30 pace. Got my entry for the Gary Bjorklund Half in Duluth in June. So I have something to point to. I'm going to make one last stab at a sub 1:15.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 1.00 | 6.25 |
| I started out with an easy run in the gully. Then I chose a wicked steep hill and powered up it six times. Took about a minute each times and each rep left me bent over and gasping for breath.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 5.00 | 0.00 | 12.25 |
| AM: Easy 4.25 miles. I'm shifting towards a slightly different approach to my training.
PM: Workout on the Alta High track.
1.5 mile warm-up.
5 miles in 29:51
1.5 mile cool down
I'm pretty happy with this.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run around the neighborhood.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four. Hosted Dr. Bruce Schulman from Boston University the past two days for the 4th Annual Alta High APUSH Colloquium. Fancy title, I know. This year we covered the Progressive Era, World War I, and the 1920s.
So, busy and not a whole lot of time to run.
Here's a great history/sports trivia question. I'm proud to say that my colleague, Rique Ochoa, and I got it right with no internet assistace - just by harnessing our brain power.
Only four American colleges have produced both a President of the United States and a Super Bowl winning quarterback. Name them and the presidents/quarterbacks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Eight miles around Sugar House with Jeff Shadley. Good run. having compny kept me from dwelling on the 20 mph wind.
PM: 5.50 miles around the neighborhood in the snow. It's been a while since I wore tights and a jacket.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 5.25 miles on the stair master
5.25 miles on the treadmill
The Sandy 24 Hour Fitness may have set a record today with ten broken treadmills so I had to wait for one to open up.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 1.00 | 10.00 |
| AM: No morning run. Instead, major leak in our basement. Now I'm $5,000 poorer.
PM: I wanted to meet Kramer at the Olympic Oval for a workout (trying to avoid the rain/snow/sleet/wind) and I planned to get in a few miles there but when we arrived we were told that the track was closed for some reason. It pays to call and check. So we went next door to the county rec center and did a treadmill workout. Kramer did ten miles with the middle five in about 28:30. You basically can't ever go wrong with a five mile tempo.
I did 4 X 1 mile in 5:56, 5:56, 5:52, 5:42.
I just noticed Curly, the new mileage board king. Why would a person be on two internet running log sites when all you do on one site is link to the other?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15.25 miles in 1:59 around Sugar House. Started at 3:45 am. Not ideal given that sleep is important, but the only option today.
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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles around Orem before the track meet.
Blake Bennion's 10:11 was the highlight of the meet for my boys.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran a quarter mile on the treadmill waiting for my runners to show up, then did 10.75 miles in the gully with Aaron, Blake, Davis, and Ashton.
Included some striders in the parking lot.
I feel good and mostly ache-free after a 72 mile week. Long run tomorrow. Maybe up at Jeremy Ranch.
PM: 3 mile walk. I'm really impressed with Scott Keate's 1:08 today at the ripe old age of 40. Inspired too.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | 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 1:16 around the neighborhood. Did six 400 meter pick-ups making this a little fartleky.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Probably the most beautiful morning in 6 months and I'm stuck in my classroom. I want to quit my job and go for a trail run.
I had a Diet Pepsi 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 12.25 early morning miles.
Not as hard this morning and not as cold. I do wish I could find someone to run with me at 3:45 though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Alta/Bingham/Jordan Tri-meet (2 Miles) 00:11:48, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| AM:Two easy miles around the upper loop.
PM: Ran an easy five around Bingham HS and then stepped into the 3200. Ran the first couple laps with the girls and then got semi serious, running a few seconds faster each lap. Eventually worked my way up to third place behind Braydon and Jacob in a respectable 11:48 after coming through the mile in 6:04.
Easily won the Masters division.
Cooled down a mile with Braydon who's off to Arcadia 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 | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
| AM: Easy run around the neighborhood.
PM: Nine mile treadmill fartlek. Included 20 minutes at 5:50 pace.
The PF is acting up. Achy right foot.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in two hours around Sugarhouse.
Hard to get the legs rolling before 4 am!
The Canyons School District was good to me this week. I got a new MacBook Pro laptop and a new I Pad.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took a needed day off. Spent the whole day at a track meet anyway.
Happy with Kramer's 4:16 and Braydon's 1:56 down at Arcadia. Blake ran a nice 4:40 1600 today as well. Good, hard working kids.
Heading down to Bryce Canyon tomorrow with the family for a couple days. Hope to get in some good runs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fifteen miles around Liberty Park in 1:55. Close to as perfect a morning for running as it gets.
Ran into Fritz, James, and Allie for the last lap.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Five miles around the "Fairyland" loop and Rim Trail at Bryce. The Fairyland trail is a more manly trail run than the name implies.
I was going to do more but I was way over dressed and was a miserable, soaking wet mess on the more strenuous climbs. I'll go back later and get some miles in on the Rim Trail.
PM: Twelve miles on the Bryce Canyon Rim Trail. Pretty empty trail except for the areas around the parking lots and view points.
Ann revealed to me at dinner tonight that she had a crush on Faron Young as a child. Seriously, just google the name to get a sense of how much she rocked in the seventies.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| I did an encore of the Bryce Canyon Rim Trail this morning from Fairyland Point to Bryce Point and backwhich is exactly 11 miles plus a little extra in the parking lot. 1:41 with the last mile in 7:23. Slowest mile was 10:01.
Definitely a bucket list run. I started around 7 am and saw maybe ten people the whole way on a perfect morning.
PM: 3 mile walk with Ann. I'm a bit sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Nice, long walk with Ann.
PM: Two mile walk/jog up to the Red Box and back to rent Gravity for our evening's entertainment.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: Nine miles around Liberty Park before my sparsley attended track practice.
PM: 5.25 on the treadmill while Abby was practicing.
Lots of walking today too. Back and forth to the school with Andy to play wall ball and back and forth to the Maverick to get some cigarettes and beer.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 Jeremy Ranch in 1:56. Really "challenging" headwind on the way back and quite a lot of traffic. Lots of dirt in the eyes and mouth.
Closed with a 6:17 last mile. Not bad.
The positive was the nice tailwind going 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles super easy around the neighborhood and Highland High track.
Managed to almost completely avoid paved roads and concrete this week. With the easy day today, I should be primed for a decent workout tomorrow if I can squeeze it in sometime.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| 18.25 miles plus some fast striders at Liberty Park.
As usual on a warm Sunday, we had hippies in the drum circle, lots of tension between Polynesians and Mexicans with their dueling car stereos and pit bulls that was keeping the cops on mountain bikes busy. Fights over scarce parking spaces. That and the homeless overflow from Pioneer Park and you have lots to watch and keep your mind occupied.
I'm starting to feel pretty fit. Actually, I'm feeling faster and stronger than I have in years. Too bad I don't have a weekend until June where I can fit a race in. Probably good in the long 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Top running experts reccomend these from time to time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 2.00 | 0.00 | 11.00 |
| Today I did my treadmill fartlek for 60 minutes after warming up. Spent 24 minutes at six minute pace down to 5:40 pace in four minute chunks.
This workout used to be hard. These days I'm finishing it with plenty left in the tank.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Hectic 24 hours. Mom came to visit from Florida and we had to admit her to the hospital on Tuesday. She's going to be ok though.
Squeezed in an easy 8 with some striders and core stuff.
Andy had his first baseball game this afternoon. 2 for 2 with 2 triples at the plate and made a nice put out at 1st base. He's excited. I fear for his running potential though. Walking to the car he said he'd rather hit singles because running from home to third base without stopping is really tiring.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 9.40 | 0.00 | 0.00 | 14.00 |
| AM: Two easy miles around the school.
PM: Moderately hard run.9.42 miles in 60 minutes plus warm-up and cool-down. I'll call this marathon pace to fast marathon pace. Or that's what I'd call it if I ran marathons.
PPM: One mile walk with Ann. I'm dragging! Two workouts in three days is too many in my old age. One every three or four days is plenty. Or once a week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Cross training.
255 floors on the stairmaster in 30 minutes followed by 2 eliptickle miles in 14:50. Then some push-ups, sit-ups, core stuff.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Easy four. Headed out for a 12 hour day at the Davis Invitational...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles!
Five easy by myself around Liberty Park before meeting up with Fritz, Allie, Collin, and Adam for a tour of the East side of Salt Lake and then back to Liberty and a couple more laps around with Fritz. 16 miles in 1:59.
Feeling good.
Today is the eighth anniversary of the day we adopted Andy. Dinner, as always, at Bucca di Beppo downdown! I'm glad I earned those carbs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| I'm feeling in a funk about my job today. Ever have one of those days where you feel like your work isn't important but other things are and your work keeps you from those other things?
Hope to get in some easy miles and hot tubbing later today.
PM: Sure enough, 5.25 easy treadmill miles plus a hot tub soak.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 | 4.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill with 2 X 2 miles with a quarter mile jog interval. Ran 11:58 and 11:30.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | 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 jog around Sandy, Utah.
Just had my mid-morning banana - Delightful.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 around Sugar House Park. Threw in a few striders on the track. Almost got a little heat acclimatization today. Did I spell that right?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 10 miles around Liberty Park and then 2 miles on the Stair Master at a speedy tempo.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Around BYU and the Provo High track during a lull in the meet.
I have four runners under 2 in the 800 now
Kramer Morton - 1:55.79
Braydon Lavery - 1:55.87
Alek Sperry - 1:59.59
Conner Nance - 1:59.90
I think that will get them into New Balance Outdoors in the 4 X 800.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of rest. Went to church.
Seriously.
I actually planned a longish run today up in Park City but after church the kids and I went by The King's English bookstore here in Salt Lake. I picked up this new book called American Crucifixion: The Murder of Joseph Smith and the Fate of the Mormon Church by Alex Beam and I haven't been able to put it down. The early history of the LDS Church and how it ties into Jacksonian Era America is just flat-out fascinating to 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine gully-wompin miles after track practice.
Registered my boys and their smokin 7:51 4 x 800 time for New Balance Outdoor Nationals today. I won't be able to go with them. Bummer.
Spent two hours this evening with my old friend Jack Bauer.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles - once again, rompin and stompin through La Quebrada (in honor of Seis de Mayo).
Hot tubbing after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles around the Foothill Loop and Sugar House. Very early! Region track meet tonight and tomorrow night, swim meet Friday night, AP practice exam Saturday, Ann working Friday and Saturday nights... might be hard to squeeze runs in.
Good meet tonight at Copper Hills High School. All three of my girls set PR's in the 3200 and Kramer won the region championship in the 1600 outkicking Bingham's Andrew Brewer (the defending 5A state champ in the 1600) in the last 100. It was good for Kramer to get a win against a tough opponent. Slow pace for the first 800 made it hard for anyone to run a great time but my guys all ran tough. Kramer's 800 splits were something like 2:18, 2:07.
3200 and 800 tomorrow for the boys, 1600 and 800 for the girls.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Too tired to get up this morning which probably means I'll take a zero today. Track meet after school and then Abby's orchestra concert tonight so unless I can drag myself out at 8:30 or 9:00 tonight, I won't 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Good meet yesterday. My boy's team came in second to Bingham. Kramer won the 800 in 1:55 and finished 2nd to Brewer in the 3200 in a photo finish. I couldn't tell the difference on the tape but they gave it to Brewer. Then he rested for seven minutes and anchored our 4X4 (which got DQed) in 50.5.
Blake and Davis both ran well and Braydon finished 2nd to Kramer in the 800. We went 1,2,4 in the 800.
No run. Foiled by lunchtime meetings and swim meet in Orem until 9 pm.
Managed 3.25 miles on the treadmill at the Orem Aquatic Center before my timing duties began. Is this better than nothing?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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. A woman on the treadmill next to me fainted and got shot off the back of her treadmill and I had to call 911. I thought she was dead the way she literally flopped to the ground. Turns out she was just anorexic and had skipped a couple meals.
Wow! I made it to 40 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Fourteen combination treadmill and stairmaster miles. I did 551 floors in 60 minutes which is a new PR. There was a small pond of sweat under the thing when I finished. Why do I sweat so much more on the stairmaster than the treadmill?
As a bonus, I got to watch the Clippers - OKC game while running. Another advantage of treadmills.
Legs are wobbly now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | 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 plus some push-ups, sit-ups and assorted core stuff. Was going to do more but I was feeling flat and a little sore from yesterday. So, opted for some easy recovery.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 the gully on a beautiful afternoon.
We had the JV region track meet this evening at West Jordan High School. This meet is open to all the kids who didn't place at the region meet last week. It's tough to watch some of my seniors like Jacob Allred run their last high school races. Jacob will go down as one of my all-time favorite runners. I hope he's one of the ones that "gets it" and that he will stick with running for a lifetime.
Finished watching The Rookie with Dennis Quaid tonight with Andy. 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Eight miles around Sugar House Park at a civilized hour for a change. The sun was up!
I took a half personal day today since my kids are taking the AP exam and I don't have a class until 11 am. So I'm taking Andy to school and going to the Blue Plate for breakfast with Ann.
PM: Eight more miles around the neighborhood.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine "lunchtime" miles in the gully.
Spent most of the evening pouring over that Steve Magness discussion thread Jake linked to today. Good stuff for a high school coach.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Deep funk today... Richard Sherman is definitely better at life than I am.
Will try to get in a run around 8 pm when I get back from Andy's Cub Scout meeting.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| AM: Easy run around Sugar House before heading down to Provo. I'll do another run with a few of the coaches after the 3200 this morning.
PM: 13 miles in Provo with Timo, Ashton, and a couple other guys.
Track will be over after today and I'll be able to re-claim my weekends!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 was going to do a long run up at Jeremy Ranch this afternoon. Nothing went right. Freeway like conditions on the road, hot and dusty, strong headwind in both directions, plus I felt drained and depleted. To top it off, I was unable to conjure up a single positive thought on the run -mostly focusing on my poor performance at my job.
So I aborted at three miles and turned around and 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| A little better today...
Six times around Sugar House plus some extra up to 2300 East for a total of 12.25 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I just ate my lunch at 9:30 am. What will I eat at noon?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Rob's book notes...
So for my summer reading list I've decided to re-read three books that have had a great impact on how I think about history.
A Bright Shining Lie: John Paul Vann and America in Vietnam by Neil Sheehan
Stilwell and the American Experience in China 1941-1945 by Barbara Tuchman
Lincoln by David Herbert Donald
All three of these books are really about much more than their titles imply. They are literally self contained educations. You feel smarter when you're done.
The first time I read A Bright Shining Lie I was blown away by this John Paul Vann guy, just filled with admiration to the point where I think I'd decided to name my first born after him. Then you get to the point halfway through when he sleeps with the 14 year old babysitter. I was devastated! But if you want to understand Vietnam, there is no better book.
Lincoln is unique among Lincoln bios in that Donald doesn't start out assuming Lincoln will end up an icon. You come to appreciate how his path to greatness was anything but assured.
Tuchman's Stilwell is a little dated and suffers from the fact that Tuchman was writing about World War II in 1970 and her judgement is clouded at times by her feelings towards the war in Vietnam. At times she paints with a broad brush. But as a biography of Stilwell and an introduction to America's complex relationship with China, it's the best.
PM: Two continuous hours of warm, dry, windy gully running in both the upper and lower gully. No watch. Garmin broke. I'm giving myself 15 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Why aren't more people paying attention to Dakota Lange's blog. He's a stud.
6.5 miles around Liberty Park plus 8 X 100 speedy striders. Also did some core stuff and explosive burpees - inspired as I was by watching one of Hobie Call's workout videos on youtube last night.
Busted out the Ab Wheel when I got home.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 treadmill miles. I was tired and a little sore. I suppose from doing those striders yesterday and not doing them frequently enough.
Hope everyone has a great weekend. Try to remember that it's about more than cookouts and matress sales.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Today I did a couple miles on the treadmill to warm-up then I headed over to the stairmaster for an EPIC session. 545 floors in 60 minutes.
I think I'm ready for Everest. If Eversst had stairs.
I just realized I haven't been sick this year. No allergies, not even a cold.
PM: Chopped down the dead aspen tree in my front yard. I was going to go for a second run to reach 70 for the week but the dead aspen was calling. I will miss it and so will the hummingbirds since our feeder hung from it. Sad that it's just a bit too warm in the Salt Lake Valley for aspens these 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5 miles in 2:02 around Liberty Park and the surrounding neighborhoods.
I spent some time afterwards staring at the ducks at the pond. I just really like ducks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles at Jeremy Ranch in 2:26. The last four miles were hard. I ran them in 30 minutes but got dropped by about 2 minutes by the rest of the crew. More thoughts later...
I'm just happy and thankful that I can train as hard and consistently as I have been lately. I definitely try not to take it for granted. Sometimes I get a little wistfull out on 20 mile runs with guys like Jake, Fritz, and Josh - wondering how many more years I'll be able to do it but at the same time, just trying to enjoy the moment. I'll turn 50 in five months but it seems like just yesterday I was turning 40. I know the next 10 will fly by as well. You can't assume anything at 50. When I was 40, I assumned I would be running and racing at 50. I hope I will be training and racing hard at 60, but I certainly don't assume...
Not sure where I'm really going here. 36 years I've been doing this. I hope I will have the brains to know when to swallow my pride and make concessions so that I can keep doing it in a serious way.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two mile easy jog. Some walking.
Alta XC opening social tonight at 6 at Rock Creek Pizza. Can't wait!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I surveyed my first period class of 11th graders on what they had for breakfast.
1. granola, yogurt, coffee
2.eggs and sausage
3. frosted mini-wheats with raspberries
4.Mango Tango Odwalla with toast
5. Two PB&J sandwiches. Chocolate milk.
6. cream cheese on pita bread. Chocolate milk
7. Bowl of Lucky Charms. Orange juice.
8. Cinnamon bun. Cinnamon sugar toast. Milk.
9. Nothing.
10. Toast.
11. Ham and Cheese Hot Pocket
12. Water
13. Ensure and a Banana
14. Nothing
15. Nothing
16. A pear.
17.Lucky Charms, strawberries, pop tart, apple juice.
18. Lucky Charms
19. Nothing
20.Nothing
21.Nothing
22.Nothing.
PM: 10 miles on the treadmill. Kept it at about 7 minute pace or a little faster.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 3.00 | 1.00 | 11.25 |
| Did a pretty hard treadmill fartlek - working up to 5:20 pace for a couple minutes at the end.
Andy brought home a pile of his art work from school today. Here's the conversation...
Ann: That's really good Andy. Is it a plane or a fish?
Andy: It's a boat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Just a leisurely 10k around the neighborhood. Need to keep my easy days easy.
It will be a challenge to squeeze in a run around swim meet and Ann's work tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Am 6 on the treadmill at the Kearns pool.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| .25 mile warm-up :-)
20 miles on the Jeremy Ranch Road with Jake, Nathan Krah, and Josh - but mostly with Josh as Jake and Nate left us. 2:27 felt much easier than Monday. Great run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rough day yesterday. After my long run with Jake, Nate, and Josh up at Jeremy Ranch, I mostly spent the rest of the day sick in bed or in the bathroom.
Google "beet juice poisoning". I pretty much had all those symptoms. Still weak and depleted 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Two miles with Abby, Andy, and Summit.
Off to Alta High graduation now.
PM: Four times around Liberty Park plus some striders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| More running around Liberty Park plus striders.
Last day of school. Year number 18 in officially in the books. Looking forward to a nice summer. Heading to Minnesota on Sunday to visit Ann's family and do this little race in Duluth. I'm also doing Jay Johnson's clinic for coaches in July in Boulder plus a four day AP conference at Cherry Creek High School near Denver.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| First day of summer!
Abby had a sleepover last night and Ann had to teach a class down in Daybreak at the U hospital down there so Andy and I did a 3 mile walk with a little running. I'll give myself a mile.
I think I've decided to run this race in Minnesota the week before Grandma's.
Noon: 11 miles around Sugar House Park in 1:05:20. Ran the first and last miles in 8 minutes and the middle miles in the low to mid sixes. Warm.
Liked my new Saucony Fast Twitches and my new Garmin Forerunner 15. Nothing like some new gear for motivation.
Pleased to see my fellow Furman Paladin, U.S. soccer star Clint Dempsey, on the cover of my new Outside Magazine!!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Four miles of walking/running with the family around Sugar House.
Did Jay Johnson's "Core H" routine after. I think the H stands for Hell! Especially if you haven't done it for a while.
Heading to the Fort Douglas museum for a Cub Scout activity with Andy now.70th anniversary of D-Day and probably the last "round number" one with a significant amount of WW II veterans around.
PM: 6.25 on the treadmill at the gym during Abby's practice.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| 18.25 in 2:16:20 around the neighborhood, SHP, and the Highland track. Ran the first two easy and then kept it right around seven minute pace the rest of the way.
Felt fairly easy and effortless.
This was my sixth week over 70 miles since late March/early April. Last year I only had three weeks over 70 miles in the same time frame and they were way spread out. This year I've done six out of the last eight.
PM: Abby and Andy and I walked to Chick-fil-a for lunch (3 miles) through the AWESOME new "Sugar House Draw". Then we went to Old Navy to pick up some really cheap clothes that were, no doubt, made by child labor in China.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Just an easy 2 mile walk. Heading to Minnesota now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM: Easy 8.25 around Lusk Wyoming.Stayed at one of my favorite motels, The Best Western Pioneer Inn with this excellent chuck wagon omelette bar out by the pool area with your omelettes made by the motel owner in boots and cowboy hat and everybody getting their picture taken with him. Mimosa's too which would, no doubt, be illegal in Utah.
37 degrees on my run!
Off to Mt. Rushmore when the kids get out of the pool - they were in the thing at 7:30.
I have arrived....in Murdo, South Dakota! CAN'T BELIEVE I've lived almost 50 years and missed Murdo so far. Heading out to explore the town on foot now.
PM: 4.5 miles around Murdo. Wow! I think I might be the first person to ever run here. The split racing shorts might have been a mistake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 2.00 | 1.00 | 1.00 | 11.25 |
| No morning run, but I did eat breakfast in Mitchell, SD, the hometown of 1972 Democratic presidential nominee George McGovern. Poor George failed to even win his home state in 72, winning only Massachusetts and leaving Nixon the other 49 states.
Nixon worked out well.
PM: Treadmill fartlek in the fitness center here at the Raddison in South Minneapolis overlooking "The Waterpark of America" - supposedly the worlds largest indoor waterpark. Going to say no to the mall next door.
Oh, and in an almost unbelievable coincidence, we also drove through Ceylon Minnesota, the boyhood home of former vice president and 1984 Democratic presidential nominee Walter Mondale also the victim of a 49 state drubbing at the hands of Ronald Reagan. At least Mondale won Minnesota.
Pretty good workout actually with a little weights/strength training after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM: 9.25 miles which included once around Lake of the Isles and twice around Lake Calhoun. It occured to me that when I lived here in 1993 and 1994 and circling Lake Calhoun was my daily running route, that in those pre--Garmin days I was pretty severely overestimating my mileage.
This is where Ann and I lived 20 years ago when we got married. The neighborhood hasn't changed too much. Lots of our favorite places we went to when we were hip twenty-somethings are still here.
Like the Uptown Diner which I contend is the best breakfast in America, no contest, and where I'll be brunching today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm in a wifi free zone at Ann's uncled house in North Branch, Minnesota. Not only that, but they don't own a computer. So I drove 10 miles to this McDonalds...
From Uncle Lauren's back porch we have, so far, seen one raccoon, many deer, and ONE BEAR this morning. Seriously, drinking my coffee, looked out, and there was a bear messing with the bird feeders in the backyard. Uncle Lauren's land runs right up to the St. Croix River which is the Minnesota-Wisconsin border and it's a wildlife paradise.
No running today. Three hours of pushing a lawn mower should count for something though.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: 5.25 miles on dirt roads in North Branch plus some striders then a couple more miles with Abby when I finished. She's running the 5k at Grandma's.
Heading up to Pine River now after this Caribou Coffee stop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 2.00 | 0.00 | 14.25 |
| AM: Chilly, rainy, windy. I did 12.25 miles in 1:28 with miles 6-8 in 11:40 as kind of a race pace simulation. Felt good aerobically, not breathing too hard, but my legs didn't feel so great - not as fluid and effortless as I wanted the pace to feel. Not a disaster, but not the great effort I was looking for. I was kind of achy and tired from sleeping on the horrible matress at Ann's parents. Every year we swear we are going to buy a new bed while we are here so we can get a little sleep, but we never do. This has been going on for twenty years now.
Two miles with Abby after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles plus some striders and drills during a brief break in the rain. I think prehistoric Lake Agassiz is reclaiming this land.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 3.25 | 0.00 | 13.00 |
| AM: 9 mile fartlek in 64 minutes. I did fifty minutes of 2 minutes "on" and 3 minutes "off" with a 2 mile run with Abby after. I also ran back and forth to the bridge a couple times while Andy was fishing.
The 2 minute fast efforts were entirely by feel but probably ranged from half marathon pace down to 5k pace. Nice run.
Went to town around lunchtime to use the wifi at the bakery. Closed on Monday. Then went to the library to use its wifi. Closed on Monday. Monday's seem to be an extension of Sunday here in Pine river. So I'm sitting in the parking lot of the library being happy that their wifi at least doesn't require a password.
Did some grocery shopping and then stopped by Hardware Hanks with Andy and Abby to buy 2,400 BB's for the air rifle so they can blast away at cans and trees all afternoon.
PM: 3 mile walk/jog for my mental health.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: One mile walk with Abby
Spent the rest of the day huling garbage to the dump and scrap metal to the metal recycling place. All from my in-laws rotting barn.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 2.00 | 0.00 | 6.25 |
| Pretty good morning. Abby and I left early and drove to Pine River to do a workout on the high school track. I wanted to do a little race simulation workout so I laced up the racing shoes and did a warm-up the same way I would before a race. 2 miles plus some stretching and striders. Abby circled the track 17 times, mostly running, and then did 10 times up and down their tiny stadium.
I did 2 X 1 mile with a quarter mile walk/jog recovery. Made it an actual mile, not 1600. The goal was to feel good running at race pace or a little faster. I ran the first one in 5:49 and the second one in 5:41. Felt good, but not quite as efortless as I hoped but that's usually the case with training so I'm not too worried.
Besides, I'll have beet juice working for me on Saturday!
Cooled down with 2 easy miles.
I haven't done enough of thes workouts in the past few weeks and I haven't raced enough which will hold me back on Saturday. My mileage has been good though and I'm healthy so that's working in my favor.
Went to the Pine River Bakery with Abby and got a cinnamon roll and cup of coffee and Abby got a cookie and milk. Then we walked around the whole town and talked about what it would be like to live in a town of 951 people in the middle of nowhere.
Back home now with stressed out Ann who's trying to purge her parent's 40 years of crap to get ready for their auction.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy four miles plus 4 super fast striders. 110% humidity this morning after last night's torrent.
Saw a mama deer and an itty bitty spotted fawn bouncing across the road.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Just a super easy shake out here in Duluth, Mn.
I'll make my annual pitch for Grandma's Marathon and the Gary Bjorklund Half Marathon right now. I'm always surprised that more FRBers don't head out here for an early summer trip. It's one of the best races in the U.S. and Duluth is a surprisingly happening place and, when it's sunny, truly beautiful. The hospitality and organization are top notch. The temperature in Duluth tomorrow at race time will be 51 degrees - probably a couple degrees cooler along Lake Superior where the race is run.
We checked in this afternoon. Abby picked up her packet for the William A. Irwvn 5k which is this evening at 6 pm and I went over to the "Elite Athlete Hospitality Room" to get my stuff and be waited on by a platoon of elderly volunteers. Lots of cookies for the kids. Interesting to see a couple Kenyans dumping a lot of the treats in their duffel bags.
So, headed off to Abby's race soon and then an evening relaxing with out friends here in Duluth.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Garry Bjorklund Half Marathon (13.1 Miles) 01:17:22, Place overall: 120, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
| Pretty ok race. I didn't race the last few miles nearly as hard as I should. Just didn't feel the intensity today.
Still, I really enjoyed being out there in the best race hosted by a small city in the U.S. We always have a great time here staying at our friends, Wendy and Al Deibele, whom we have known since our days in Minneapolis two decades ago. They have a beautiful home, a great family, and an excellent wine cellar which almost was a major distraction the night before a big race. Ann made it out on the course to see me twice along with Abby (who ran 25:40 in the 5k last night!) and Daria. They kept me from fading any more than I did.
Breakfast, as always, right after the race at Amazing Grace. Three pieces of french toast, two pieces of bacon, two sausage links, and two eggs over medium.
I'm feeling good now. Just got back from a two mile walk arond the neighborhood. I think I have a great race or two in me this year. I can just feel it.
Hats off to Paul Petersen for his 2:17:54 in the marathon. I have tons of admiration for the way he just goes about business.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Drove from Duluth to Lincoln, Nebraska. The highlight was a visit to the Bob Feller museum in Van Meter Iowa. "The Heater from Van Meter".
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took another day off. Drove from Lincoln to Laramie with lots of stops.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Arrived home in Salt Lake after 16 days. Good to be back. I'll run this evening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles at Alta Ski Area. Spent a lot of time running back and forth on the road checking on the new kids and 9th graders - making sure they didn't die or get attacked by mooses or coyotes.
Abby made it to the campground and back. 6.6 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run in the gully. I'm feeling pretty beat up. I'm not happy with how slowly I 've bounced back from the race on Saturday. I had almost marathon like soreness for a couple days. Yesterday's Alta run left me pretty wiped out for today also so I'm taking it easy.
Both knees are achy plus the left achilles. I'll stay on level ground and soft surfaces for a while.
Hope to get in a couple quality runs over the weekend but I won't push 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM: 3 mile walk around Liberty Park with Andy. Played on the playground and waded through the fountains for a long time after.
PM: 4.25 miles at Liberty Park. Knees achy. Hips achy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Swim meet day.
Run? Maybe.
AM: Push-ups, abs, core workout at the pool. Some people looking at me wierd.
PM: 8.25 hot miles around the neighborhood. Just a bread and butter run. Felt better today but I cheated and took a couple Ibuprofins.
I just realize that I seem to finish my runs on the quarter. Lots of my runs end in .25. I actually counted and I have 60 such runs in 2014.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 run around downtown Sugar House, through the tunnel, around the park, and back home.
Blah! Thinking of a new approach to my training.
I just signed up for a race called the "Jupiter Peak Steeplechase". I thought it would be 3000 meters with some water jumps but apparently the trail running community has appropriated the word and in that world it means "a long race up and down a mountain" as best as I can figure.
So I'm going to start training for this. I will do a mix of real running and trail running. Some guy named Rob Krar won last year in 1:45 which seems really slow for 16 miles. I think I will destroy him if he shows up again.
PM: 3 miles of trail running in the rugged foothills east of Salt Lake City. Started growing a beard along the 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| So today I ran the gully longer run by myself at 7 am Then I ran 1.5 solw miles with my new kids but I'm only giving myself 1.25 for the number of times I had to stop and walk with them. Then I went into the gym and lifted some and finished with a hard mile on the stair master.
If anyone is interested in reading about this special place (the Alta Lodge and Alta in general), you can google "miles gone by alta my alta" and just click on the first reference. It will take you to a chapter in the conservative commentator, William F. Buckly's autobiography written just a few years ago before his death. He writes about his annual trips here with three friends including the Nobel Prize winning economist Milton Friedman. Even if you don't like Buckley's politics you will have to agree that he's a very good writer and captures the essence of this place perfectly.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| PM: Three miles of hiking from the Alta Lodge to Albion Basin and back. We Murphy's are up here celebrating out 20th wedding anniversary tomorrow but we decided to make it even more romantic by bringing our two kids with us.
Off to the hot tubs with Abby and Andy now.
Oh, and if anyone is interested, I accidentally posted some more stuff about Alta on yesterday's (Monday) entry.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Alta run.
From the Goldminer's Daughter up to Albion Basin and around seven or eight times, I lost track. Felt solid on the uphills and was able to open it up some on the downhills. I'm thrilled.
The campground opens on the 4th but they were turning the water on today which is great for the longer runs.
Went to Sprouts on the way home. Apparently Wednesday is some sort of sale day and there were a million people there. Abby was traumatized to see that they sold ground kangaroo.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Busy morning.
Took the dog to the park, mowed the lawn and did yard work, and ran 6.25 miles around the neighborhood. Andy joined me for some of it on his bike.
I've decided that Abby and I will run the Magna 4th of July 5k tomorrow because it starts at 7 am so we can get back to our neighborhood parade/breakfast at 9 and because it's $15.00 not $25 or$ 30 like all the other races.
Louis Zamperini died today at 97.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Uff da! As they say in Minnesota - and Norway.
Today ended my streak of 12 consecutive 4th of July races. I fully planned on racing but Jon Kotter called me last night and asked me to do a long run with him. So Ann agreed to take Abby to the race while Jon and I headed out at 6:30
This run wore me out. With the hard Alta run on Wednesday and today's hard run, I realize that hard days every other day is too much at my advanced age. I know I was holding Jon back.
We started at my house and ran up to 2700 East and hung a left at the Parley Pratt statue. Up to Sunnyside and then left at the post office through research park, Fort Douglas and The University of Utah, Past the hospital and through the Jewish Community Center grounds to the Bonneville Shoreline trail, then through Federal Heights and the Upper Avenues to the top of Mmemory Grove by the mouth of City Creek Canyon, down through Memory Grove and up the Lower Avenues back towards the U (stopped at a neighborhood pancake breakfast for some chocolate milk), past Rice-Eccles Stadium and south on Guardsman, crossed Sunnyside again and wound through some streets to 1900 East, stopped at Fritz's house to drink some water from his hose bib (did not re-attach the hose - sorry Fritz), liked the 1st place Mesquite Marathon stepping stone in Fritz's yard, then back to my house. Spent a little time talking about Jon's chances of beating Fritz at Des News. Should be a good one if they both race.
17.25 miles, pretty hilly, in 2:08. With my roundabout jog to Highland High and my march in the annual Highland Park Fourth of July parade, I give myself 19 hard miles. Good run, and the type of run I don't push myself through often enough. I'm pretty knackered now and ready for an afternoon nap.
You can see the Sugar House Park fireworks show great from my yard if anyone wants to come set up some chairs in my yard before 10 pm. Although traffic around hear is a real bear before the show.
Happy 238th USA!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Walk/jogged to the gym and back. 570 floors on the stair master in 60 minutes. New PR!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Rest day. Lots of napping. Maybe some hiking this evening?
I did walk a total of 5 miles today plus ran some stadium steps at Highland High with Abby and Andy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 morning.
9 hilly miles in the gully in 1:10 which is a fairly decent clip. 1.25 miles on the treadmill and then 1 mile on the stair master at level 14 (the max).
PM: Weights, core and a short swim at the ridiculously crowded Sugar House 24 Hour Fitness.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I'm sore today. Need to lift at least twice a week if I'm going to do it without it killing me the next day.
Still got a decent 8 miles in at Liberty Park in the late morning. Hot but lots of shade. Ran several long striders at the end. Felt good on them.
Because I started around 11 am today, I missed Doug Fabrizio and Radio West. If I wasn't me I'd probably want to be Doug Fabrizio. He hosts a daily show here in Salt Lake, but syndicated all over the west and on satellite, called Radio West. In my opinion, Fabrizio is one of the best interviewers working today. His daily show is way more informative than any TED talk. The reason I'd like to be him is because he gets to let his mind roam over a wide array of topics (check out his guest lists) which would never get boring. Also, he gets to educate and inform without the worst aspect of teaching - grading papers.
If you live outside of Salt Lake you can subscribe to his podcasts or listen online at KUER.org
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fifteen hard but beautiful miles up at Alta Ski Area. Started out at 6:30, ran up and did five campground loops. Then headed back down the road and through the "meadow" (Andy's term for it), passed Alf's Restaurant and up the brutal Sugarloaf trail for 1.5 miles turning around when I got to around 11,000 feet. Awesome views! Ran 10:57 for the first uphill mile past the restaurant. Then I proceeded back down to the summer road. Managed sub-7 minutes for miles 13 and 14.
15 in 2:10
PM: 2 mile walk with Abby up to the Red Box to rent How to Train Your Dragon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run in lane 8 of the Alta High track.
Picked up a new pair of Saucony Peregrine's on the way home to ease my transition into hard core trail racing.
PM: I did the Core H routine plus some push-ups and rope jumping. I'm good at that. Think I might have been a boxer in a previous life.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Abby, Andy, and I walked to Chick-fil-a for breakfast. Our journey took us through the 8th wonder of the world, the Sugar House Draw. 4 miles of walking total.
Will do just an easy run later. I'm running the trail series 10k tomorrow in Park City.
Pete Magill's new website looks like it will be a great resource.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Park City Trail "10k" (6.75 Miles) 00:45:13, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.75 | 0.00 | 8.75 |
| Pretty good race today up in Park City. It was supposed to be a 10k but it was a half mile long. Great course and lots of fun. Turned out to be a good workout. Flat to gradual uphill for most of the first mile, steady climb for all of mile two, rolling with lots of switchbacks and rocky for miles three through five, and a nice downhill on wide trails to the finish. Pretty muddy in places, especially the start and finish.
A woman named Emma Garrard edged me out for third place. I was a little surprised because I thought I knew every woman in Utah who can potentially beat me and I didn't see any of them at the start. Turns out she's a pretty good triathlete. I held her off until just before the third mile but then she built a solid lead on me. I closed the gap (I think) a lot the last mile (5:56 for me) but it wasn't enough. She was tough. Big gaps. The 5th place runner was 2 minutes behind me.
PM: Went to the gym and did some weights/core. I'll be sore tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Just an easy recovery run around the neighborhood.
World Cup on ABC or the CrossFit Games on ESPN???? I can't decide.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Great night last night. Jake and Andrea came over for dinner and then Jon Allen spent the night after pacing at Hardrock this weekend. Jon lives in my old hometown of Greenville, SC so it was great to catch up on a lot of stuff. Good conversation.
10 miles in the gully at 6:30 am with lots of hard hills. First 100 of the summer on tap today according to weather.com.
PM: 4.25 on the treadmill. Then alternated pool, hot tub, pool.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.50 | 11.50 |
| AM: At cross country practice...
3.25 mile warm-up then 6 X 1/4 mile on the region xc course at Cottonwood Complex. We ran these along the fence line on the west side of the park which has a long, gradual downhill. The idea was to give the kids a little boost in working on some faster than race pace turnover.
My splits were 82, 80, 77, 76, 71, 68. Lots of fun. It's been years since I did a workout like this.
That's right, 68 on the last one!
Nice to have Kramer join us today. Abby did the workout with the girls and was a real trooper.
PM: Gym workout while Abby was swimming. 4 miles of eliptickling and 1.25 miles on the stair master on 14. Sweatfest!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 in 2:05 at Alta. Eleven campground loops!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in 2:32 at Jeremy Ranch.
Hard run! Parked at Mormon Flats instead of the beginning of the dirt road as we normally do. I ran down to the end past the Richy Rich House and then turned left up (and I do mean up!) the paved road towards Big Mountain. I climbed for about 3.25 miles before I turned around and I averaged about 6:25 pounding back down. Good quad workout for Des News. When I got back to my car I was at about 13 miles and it was getting pretty warm. I hadn't had anything to drink so I slurped down some GU an "nuun electrolyte enhanced drink tabs" mixed with water. I won these at the 10k in Park City last week. Feeling a little rejuvenated, I ran 7 more miles with miles 16-18 in 12:30.
Super pooped now. Long run with many hills. I wish I had started an hour earlier.
This assures I won't be tempted to do Draper Days tomorow. I'll be there to cheer for Abby though.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: One mile at the Draper Days 5k.
PM: Jogged to the gym and back. Heavy lifting/core in between.
So I read most of Matt Fitzgerald's new book, Diet Cults, while sitting in Barnes and Noble yesterday. I liked it a lot because it squares with what I already believe :-). You will not like this book if you are the type of person who believes your way is THE WAY, whether we're talking about diet, an exercise program, or religion. He equates the fervor with which people embrace the paleo diet and CrossFit with the same mentality that leads some people into fanatical devotion to religious cults.
You can test this out by going to an online forum and posting a negative comment about CrossFit.
By the way, what ever happened to P90X?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I saw that Paul only ran 5 miles at 8 minute pace so I thought I'd adopt a 3 time Olympic trials qualifier as my role model.
I feel like a Mormon for a day. Went to Kramer's LDS ward down in Sandy this morning to hear his talk before leaving on his mission next week. Now we're heading back down there to Kramer's house for a farewell get together which apparently lasts several hours and involves eating. So that's good.
I'm going to miss Kramer these next couple years.
How much money does Sasha make off of these relentless Chili's adds that keep popping up and obscuring my typing?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Amazon is having a great sale on Saucony running shoes - up to 50% off if you want to choose unpopular colors. I just picked up a pair of Ride 6's for $43.00.
Great run this morning. I met Rory Linkletter, Davis, and Ashton in the gully at 7 am for a double gully long run. I added the longer run loops to the second lap to make 14 miles in 1:48. Pretty warm and windy but otherwise a good run.
7:43 pace for 14 miles in the gully is not bad.
I'm going to take it easy the next couple days so hopefully I have a little zip in my legs for Des News. The fast downhill miles are getting harder for me. My ability to run steep uphills seems mostly undiminished but ripping it on the downhills is harder. Bad News for Des News.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 1.00 | 0.00 | 5.25 |
| Easy treadmill run with 4 X 1/4 mile at 5:40 pace.
Pool, hot tub, pool after. Relaxing.
I was all set to have a relaxing evening when my wife reminded me that I have to attend the neighborhood street lighting committee meeting tonight. It should rock! I've broken an important barrier by becomming the first non-Mormon to sit on that powerful committee. Seems that my neighbor Shane, who rules the local ward and, thus, the neighborhood has always recruited members at church but it apparently occured to him this year that including the non-Mormon perspective on street lighting would be a positive step towards inclusion. Seriously, Shane is a super nice guy though and always willing to help everybody.
For those of you who live in states or cities that provide residential street lighting as a municipal service and at no extra cost to residents, you're lucky.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Two easy miles and striders on the Alta track.
I just got back from packet pick-up for Des News. Let me just say that I'm not happy with how this race has evolved over the past few years. Someday I'm going to write a long post on the types of races I like to run and the types of races I don't like to run. I ran my first road race in 1978, so I feel qualified to comment.
I just looked over my race report for the 2010 10k. I went out in 5:03!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Deseret News 10k (6.2 Miles) 00:35:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 6.21 | 0.00 | 14.46 |
| 35:19. Not bad. Not sure about the results yet and where I placed. I'm pretty sure I won my age group and was second master to Walter.
Took it out in 5:13 and hit the 5k split in 16:50. This should give you an idea of how, once again, that last mile was a death march for me. I hung with a bunch of high school kids, Sarah Feeny from Ogden and a bunch of Davis High boys until about the 5th mile when our pack began to break up. I was wearing an Alta singlet and one of them told me I looked too old to run for Alta.
The heat was a real challenge today. 87 degrees on the starting line at 6 am! Took its toll on me at the end. I have tons of respect for the marathoners out there. I ran about a quarter mile with Fritz at mile 25 and about a mile with Jon Kotter who was having one of those days but was gutting it out anyway.
Past Deseret News 10k results for me and age..
2012 (47) - 33:27 on short course
2010 (45) - 34:36
2008 (43) - 35:40
2007 (42) - 35:54
2006 (41) - 35:37
2005 (40) - 34:43 on short course
2004 (39) - 37:57
2003 (38) - 39:06
2002 (37) - 38:39
I ran 4.25 miles around the neighborhood and the Highland track when I got home just because.
PM: A couple hours of trampolining at The wAIRhouse with Steve and his kids. That was a workout!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Wow, what a difference 24 hours makes. Went out to pick up my paper this morning and it's an absolutely perfect day to race a 10k or a marathon. Or at least as perfect as it gets for July in Utah.
Too bad I can't run - too sore. I'm actually a little disapponted by that since I really thought I'd trained hard for the downhills. Plus my left knee is a bit achy so I'm going to rest.
We Murphy's are heading out of town today for a week in Colorado. I'm teaching a new class this year (AP European History) so I'm going to a College Board workshop at Cherry Creek High School near Denver. Since the district is paying for the trip, the whole family is coming. Ann and the kids will do vacationy stuff while I'm in class. We are staying in Boulder on Saturday night and I plan to get up early Sunday morning and do a 15 miler on Magnolia Road which should be familiar to anyone who's read Running With the Buffalos. Andy and I are going to a Rockies game on Sunday afternoon. I'm excited about that and it's Andy's first big leage game and my first since 2003 in Cincinnatti.
Taking our time getting out of here this morning. The kids are exhausted after a couple days with the Anderson kids! Overnight tonight in Craig Colorado so just an easy drive today. Maybe stop by Dinosaur National Monument which we've never been to.
PM: Swim and hot tub at the hotel plus some hiking at Dinosaur National Monument.
Off to J.W. Snacks Gulf Coast Bar & Grill for dinner. Seriously.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: 2.25 mile walk plus core workout at the hotel.
PM: Easy 6.5 along the Boulder Creek Trail. Nice urban run with lots of fast runners. Still not as nice as the trails around the lakes in Minneapolis.
Only got two powerful whiffs of weed along the trail. I was expecting more.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
| Nice night at the Boulder Outlook. "The Cure for the Common Hotel".
I got up at 5 this morning and drove up Boulder Canyon (if that canyon was in Utah we'd have three or four half marathons in it) and ran Mags. 15.75 miles in 2 hours. Hilly, about 9,000 feet.
I can say "Mags" now because I've done it twice.
Other stuff...
Drove Magnolia Road and through Nederland with the family.
Took Andy to his first big leage game at Coors Field. The Pirates beat the Rockies 7-5
Ate dinner in downtown Denver.
Checked into hotel at the Denver Tech Center.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| When The Congo achieved its independence from Belgium in 1960, only 12 people in the entire country had a college degree.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1.5 mile walk from my hotel to Cherry Creek High School. Scored two new tennis balls for my dog. CCHS has won 38 state championships in boys tennis and 27 in girls since 1972. That's dominance.
Cherry Creek High has a great track with a college sized stadium. Think I'll do a workout there tonight and run some stadium stems. Jupiter Creek Steeplechase this Saturday!
PM: Ran to CCHS, hopped the fence into their spiffy stadium/track (similar to a D II college I'd say), circled the track for a long time and did 20 stadiums.
People around here like their Jag-U-ars. In fact, while running back to the hotel I saw a wreck involving two Jag-U-ars. It was funny to see their two slicky boy owners in suits obsessively snapping pictures of the damage with their phones. I wanted to shout "it's good to be bad".
The traffic around Denver is insane. Almost approaching Southern California levels in some places.
Ann, Abby, and Andy went back up to Boulder today and spent most of the day tubing down Boulder Creek.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Literally not possible to run today. Third zero in the last six days. Don't feel good about that at all.
Not only that but I'm sitting all day and eating super healthy hotel breakfasts and conference food. Just IDEAL for my race this weekend!
I need to get rid of my job and my family and be in a state that doesn't have 48 straight hours of continuous thunder storms and torrential rain.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Finally, a halfway decent run. 7.25 very early miles in the drizzle around the CCHS track.
Last day of my conference. Will drive a couple hours tonight and make it home tomorrow.
Colorado has a lot of rabbits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles around the neighborhood. It's good to be back down to low altitude.
Jeez this has been a lame running week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Jupiter Peak Steeplechase (15 Miles) 02:17:55, Place overall: 28, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Today I learned that I suck at mountain trail racing. There isn't a single part of it that I'm good at. I'm mediocre on the steady uphills, I suck on the steep uphills, and I really suck on the downhills.
I'm really bummed at how many people passed me the second half on the downhills. Some of them didn't even look particularly fit.
On the other hand, Blake Bennion does not suck at it. He ran 2:01 to finish 8th overall and was mixing it up with some really good guys. Way to go Blake!
On a positive note, I did hit 50 miles for the week.
Oh, and the race people insisted it was "about 16 miles". My Garmin said 14.87 when I crossed the finish line and that included the extra quarter mile I ran when I took a wrong turn.
I just heard a quote from Patrick Star (I'm watching Sponge Bob) that helped me put today's race in perspective. "Then it's ok to lose, as long as you had fun doing it". It was pretty fun out there this morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Super easy four around Sugar House Park.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nada. Too 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Easy eight around Sugar House Park. Quads are still really sore.
I thought I'd jot down a few ideas about the mental fatigue, burnout, and general lack of enthusiasm that inflicts all runners from time to time and leads some to quit the sport in favor of a more sedentary lifestyle or, God forbid, CrossFit. I know this happens because of the number of people that come and go on this blog.
I've been running more or less consistently since I was in 7th grade. That's 1977 if you're interested. I have not approached the sport with the same enthusiasm for the entire time but I can honestly say that there has never been a time when being a runner wasn't a big part of my identity. At this point in my life (almost fifty), I can't even contemplate a life without running. "Runner" has become such a big part of who I am that giving up on running would seem like giving up on Rob Murphy.
However, I have experienced dozens of funks, let downs, and periods of waning enthusiasm....oops, have to go to the dentist now....more later....
OK, I'm back with no cavities! None for thirty-eight years.
I'm going to call this list "how to stick with running for a lifetime".
1. Become a little vain about your appearance but not nauseatingly so. A hatred of fat is a powerful motivator.
2. Stick with it long enough and run enough mileage so it becomes easy. Each individual run for me is easier and less of a struggle when I'm running 70 mpw as opposed to 30.
3. Pay attention to small aches and pains and do something about them.
4. We only get long term satisfaction from an activity if we pursue it the right way. You have to discover your own right way. A lame, half assed, approach to anything will soon be abandoned.
5. People who run just for health and fitness don't last as long as those who race.
6. Most of your mileage should be slow and easy.
7. When you feel a lack of motivation that lasts more than a day or two, evaluate your diet and sleep habits.
8. Always ask yourself if you can add a new element to your training.
9. Have running friends who motivate you.
10. Don't be afraid to take a day or a year off. If you plan to run for 40 years you will not be able to maintain the same intensity forever. Don't beat yourself up for this.
12. Turn 40.
13. Read good running books. There aren't many and the best book about running from a motivational perspective hasn't been written. There are a lot of good ones, no great one.
14. Subscribe to the print edition of Running Times or Trail Runner. It's arrival in your mail box will be a motivator.
15. Cultivate a relationship with a local running store rather than buying most of your gear on line. Buying new running stuff makes you want to run.
16. Find a new running route.
18. Get into nature as much as possible even if you don't see yourself as a trail runner.
19. Keep your ego in check. Don't be afraid to race when you aren't 100% ready. It's good for you.
20. Sometimes you have to be satisfied with being 80% fit.
21. Visualization is a powerful tool. Try to spend some time re-living your best running experiences and visualizing your goals.
22. Be a running tourist. Race when you are in a new town.
Lots of smart, experienced runners on this blog. Feel free to add to the list.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Eleven miles with my team up at Alta. Beautiful and un-crowded today. Double Moose sighting again.
PM: 2.5 mile walk up to Maverick and back with Abby and Andy to get a gallon of milk and popsicles. Talked mostly about gravity, space travel, and favorite movies.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| On the Alta track with 7 flying 40s.
PM: 4.25 miles in 33 minutes around the neighborhood.
Only one week of summer left. I went down to the basement to rummage through my CD's. I have a lot of CD's. CD's and books, that's what I buy. I actually have more than I can listen to and every now and then I feel guilty about neglecting old CD's so I head down to the basement with an armload of ones I've been listening to for a while and bring up a new armload. This is what I do during the summer months. Here's the ones I dredged up today...
Sorry Ma, Forgot to Take Out the Trash - The Replacements
The Promised Land - The Del McCrory Band
Tell Tale Signs : The Bootleg Series Vol. 3 - Bob Dylan
Especially For You - The Smithereens
Wasting Light -The Foo Fighters
American Recordings - Johnny Cash
At Folsom Prison - Johnny Cash
The Late Great Townes Van Zandt - Townes Van Zandt
Trace - Son Volt
Georgia Satellites - Georgia Sattelites
Born to Run - Bruce Springsteen
Fables of the Reconstruction - REM
Timeless - A bunch of people I like singing Hank Williams songs.
Train A Comin' - Steve Earle
Vitalogy - Pearl Jam
All Shook Down - The Replacements
Damn the Torpedoes - Tom Petty and the Heartbreakers
Baby One More Time - Britney Spears
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.50 | 9.50 |
| AM: 3 mile walk with Abby and Andy to Chick-fil-a and back for breakfast. Ran into Jake Krong on the way. If you haven't checked out his blog you should. jkrong.fastrunningblog.com :-)
Watching the news now. The world is going to hell.
PM Workout: 87 degrees, sunny, blah!
4 mile warm-up.
5 X 800 in 2:53, 2:51, 2:47, 2:41, 2:37. Quarter mile walk/jog interval. Ran these totally by feel with no goal times. Only looked at watch when finished. The only one I strained on was #5 which kinda hurt at the end.
2 mile cool down at 8:30 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 10.5 miles around Sugar House. 8 minute pace which doesn't feel that slow lately for some reason.
Fun day at Snowbird with the kids. Thanks Jake. Didn't take any pictures though, so it might now have even happened.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 hard gully miles with Blake, Read, Davis, and Cubby.
Good run with a good group of guys.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Blah again! Only got about 2 hours sleep last night after Ann's plane from Denver got delayed again and again and again for mechanical issues. Finally went to sleep around 1:30 am and tossed and turned until about four then went down to the basement and napped on the couch for a while. Trying to work up the energy for a run now.
PM: Five miles around Liberty Park plus six hardish, longish striders.
Long run up at Alta tomorrow morning. Back to school on Friday so last Alta run of the summer.
Also did Jay Johnson's Core H routine after. Need to do it more often.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Started up at Alta a little after 7 am this morning. Pretty chilly! Got a total of 15.75 miles.
I also had my most up close and personal moose encounter ever. I rounded a corner on the downhill portion of the campground loop running pretty fast and was about 10 feet from an immense bull moose munching grass. He just looked at me and that's it. When I came around again he was gone.
I'll miss the Alta runs. Maybe I can squeeze in a couple more on the weekends or after school? My team looked really good today. They were running hard and having fun.
PM: 4.25 miles on the treadmill. First treadmill run in weeks. Hot tub, swim after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy run around Sandy with Abby in the am. 2.25 miles.
PM Hot Run: 4 easy miles around the neighborhood. I felt good only because of the ridiculously slow pace.
Last day of summer vacation for us Canyons School District teachers. That's right, they're making us report back on a Friday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four treadmill miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 treadmill miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Twelve miles around Sugar House.
I'm going to retire from serious, competative training and racing starting now. I decided that I can't be a great teacher and a great coach and a good family guy along with the hard training and racing. I'm making too many compromises. It's one thing too many at my age!
So excited to have made this decision. I feel like a weight has been lifted.
I'm still going to post here every day and race occasionally, but I'm not going to force anything or have goals. My competition goals will be channeled into my coaching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 treadmill miles. Swam a few laps and soaked for a while after.
Occasional treadmill running is really important to my success as a runner for several reasons. When I go a long period of time with no treadmill runs, my running suffers. True fact!
A follow-up on what I wrote yesterday...
Many of the great masters runners I know, or know about, either don't have demanding careers, or don't have kids, or their kids are grown. Several of the truly great coaches I know here in Utah don't have kids. Lots of the great coaches I've known were once great runners themselves but their own running has taken a back seat to their coaching and family obligations in recent years.
It comes down to the old Bill Bowerman quote..."you can do two things well, but you can't do three things well". I think this is true for most people. I've been working hard the last few years to be a great husband/father, a great teacher/coach, and a great runner. I've just decided that one of the three has to take a back seat and it isn't going to be the first two.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| AM: 2.25 miles warming up with the Alta cross country team.
PM: Went for a 4 mile walk while Andy was at baseball practice around the neighborhood next to Whittier Elementary here in Salt Lake City.
First day of school tomorrow. On A days I'll have three U.S. History classes with an average of 40 students/class. I won't let those ridiculously high numbers prevent me from skilfully individualizing instruction to meet the unique needs of each learner nor will I let it prevent me from forming a meaningful relationship with each child.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Rough day!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles of jogging at the meet.
Conner broke Kramer's course record from last year by seven seconds.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Walked the dog around the block. Went to work.
PM: One mile at practice warming up with the team, Andy's baseball game got rained out, hung around downtown Sugar House with the fam, went to Best Friends Animal Society to pet the kittens and puppies and listen to the kids whine about getting one, Central Book Exchange, Barnes and Noble for a cup of coffee, and the farmers market for a clump of basil.
Exhausting!
I'm planning on a real run tomorrow.
Got a pretty cool book today in the mail . Marty Liquori's Guide for the Elite Runner co-written with John L. Parker. Written in 1980, so a little dated, but mostly good, solid advice. Strong opinions too which I like.
Liquori was a stud. Seriously fierce competitor.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM: I had an early morning cross country practice down at the school. My kids ran really well today while I held the stopwatch and drank coffee.
Went to Liberty Park after and ran 5.25 miles. Beautiful fallish day.
PM: Two mile walk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Took the boy and the dog on a nice-long-walk. About 3 miles.
PM: I walked 2 more miles with Ann and ran an easy 4. Oh yeah... and one more mile with Abby at the end of her run.
This gives me 10 miles of traveling by foot today. I also went grocery shopping and took the kids to church for the 2014 Sunday School Kick-off Extravaganza.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Four miles at 6 am XC practice. All seven of my varsity boys showed up. Dedication!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Fourteen hours at work. No running. Back to School Night here at Alta High.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 treadmill miles while my kids were gully running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 5.25 miles at AM cross country practice. The kids are looking better everyday!
PM: Took Andy to baseball practice at Lindsey Gardens up in The Avenues and I went for a four mile walk with about a miles worth of easy running. Did a fascinating jaunt through the Salt Lake Cemetary where I was able to tour the graves of Utah and Mormon royalty, many of whom have huge obelisk, Washington Monument type grave markers. Makes them easy to locate. You think "that one must be important" and, sure enough, Joseph Fielding Smith surrounded by his platoon of "loving wives". I found Joseph F. Smith, Hyrum Smith, David O. McKay, Gordon Hinkley, and Wilford Woodruff.
I also drove south on 700 East to I-80 without hitting a single red light. Maybe my greatest accomplishment today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| I ran the Gully Longer Run during my lunch/conference period. It felt good to do that.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| American Fork Grass Relays today and I'm thrilled with how my team did. My girls ran over 5 minutes faster than last year's Alta team and my boys ran 54:38 (10 mile relay, 5 legs of 2 miles each w/30 hay bales to jump) which is the fastest Alta time ever at this meet. We finished 7th overall, up from 10th last year. As an example of how fast Utah XC is getting, our time today would have won this meet in 03, 04, 05, 06, 07 and been 2nd in 01 and 08.
TOP 10 ALTA GRASS RELAYS TIMES
1. Kramer Morton - 10:03 (2013)
2. Kramer Morton - 10:17 (2012)
3. Jacob Debry - 10:32 (2014)
4. Garrett Jones - 10:33 (2009)
5. Braydon Lavery - 10:40 (2013)
6. Davis McDermott - 10:48 (2014)
7. Blake Bennion - 10:58 (2014)
8. Read Hadfield - 11:04 (2014)
9. Tyler Ross - 11:14 (2011)
10. Ashton Arndt - 11:16 (2014)
We also beat every team in our region easily, including both Bingham and Copper Hills, who both beat us last week at Highland.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles up on the Jeremy Ranch Road while Ann and the kids hiked, harassed cows, and looked at dead snakes in the road. The last two were mostly Andy. Gread dinner on the patio at Ruth's after. Perfect day weather wise and every other way.
Exchanged some emails with Pat Tyson last night. That man is good for the soul if you're a runner or a coach. Such an inspirational optimist!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Beautiful run around Liberty Park. 6.25 including some fast striders. The kids waded in the fountains while I ran. Left just as the Labor Day crowds were getting crazy.
PM: 3 mile walk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: I got home from work and took Andy to baseball practice at 6:30 over at Whittier Elementary. Walked 3.25 miles around the neighborhood while he practiced. Threw in a few minutes of running for mental health purposes.
Picked up a couple ice cream sandwiches on the way home and ate them in the park. Played on the playground until it got dark and we had to go home.
Dr. Randy Roberts from Purdue University agreed today to come speak to my students in March. I'm fired up about that because he's the best! Great scholar, great teacher, and a real inspiration for my students.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles around the neighborhood plus a bunch of rope skipping and push-ups.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at Liberty Park with 6 striders. Each one was a tenth of a mile and included about 3 meters of max effort running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not sure I'll get a run in today. I was planning on going at lunchtime but I just remembered I have an AP teachers meeting then. Practice after school, Andy's baseball game at 5:00 - the running gods aren't smiling on me. Maybe I'll circle Andy's little league field durning his game if I can deal with the wierd looks from other parents.
I'm reading The Boys in the Boat. Most fun I've had reading a book in a long time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles in The Gully with my team. I ran with my top three girls who, as it turns out, are capable of running a lot faster than they think they can. Ashley and I ran her last mile in 6:44.
The long, hard tempo is a weekly essential for cross country runners.
Nice little swim in the pool after and a hot tub soak. Then another swim in the pool.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles in The Gully with Jeff, Justin, and Walter. Enjoyed a swim and an AWESOME Hampton Inn breakfast with the Shadley's after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine miles on the Porter Rockwell Trail during practice. Threw in some barefoot striders in Draper Park for good measure.
Both teams looked good today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| I just deleted Greg McMillan's "How to Break Two Hours in the Half Marathon" podcast he sent me. Didn't even read the email.
If I keep up the way I've been going, I may have to undelete it.
PM: 7.25 mile treadmill run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7.25 miles in The Gully. There are a million sunflower's along the trail.
Ate an apple after. I made a resolution to eat as many apples as bananas.
We're doing 9-11 stuff in class today. Kind of puts me in the same funk I was in on that day.
PM: 2 easy miles around Andy's baseball field up in The Avenues. More cemetary running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five trail miles on the Herriman XC course.
My boys did well at the Herriman Invitational finished in a 4th place tie and, as usual, lost out on the 6th man. Third place was one point ahead of us. So, 5th place and one point off of 3rd. Grrrrrrr!
My girls beat Bingham for the first time! Looks like 2nd place in our region is a real possibility.
GREAT NEWS!
I got a letter from Time magazine today informing me that since I'm about to turn 50 that I am eligable for the "senior citizens rate" on a subscription.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles at Jeremy Ranch with my team. Cubby, Davis, and Ashton ran 15!
PM: Walked a couple miles and did some push-ups and sit-ups.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four miles. Yeah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Nice 5k tonight. Really nice.
Andy and I were talking about going to Florida to visit my family over Christmas. He was really interested in the fact that my Aunt Marj and Uncle Jack, my dads older brother and sister, are still alive while my dad is not. He didn't understand how that could be. So we had a nice talk about excercising and eating well and not smoking for forty years.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| For the second straight morning I enjoyed a free small coffee at McDonalds. I know what they're up to and it's pretty sneaky. They think I'll come in for my coffee, get hungry when I smell their delicious fare, and order something else. But not me, I'm content with my bowl of Wheaties with strawberries I had before cross country practice.
I love free 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Working and bowling with Andy and his friends.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 miles at Pleasant Grove HS during the meet. Cubby ran a 15:47! Still waiting on the official results.
Happy Birthday to Andy who is 9 today!
Why aren't there more TOU race reports up? Is Jake the only one who ran?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Pretty decent run around Liberty Park three times. Rainy and humid.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Another six-and-a-quarter around Liberty Park. Inhaled swarms of bugs. I'm ready for the first freeze.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Two mile walk with Ann around Andy's baseball fields.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Actually, I did this on Thursday but I posted Wednesday's workout on Thursday...
4.25 miles around the Salt Lake Cemetary during baseball practice. Kinda sprinted some uphills.
Read some Percy Cerutty for inspiration. That guy was a whack job but also right about a lot of 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| So I dropped Abby off at the pool for swim practice and went to 24 Hour Fitness at about 7 pm which is prime time for observing the millennial generation while on the treadmill. They do love their tatoos! When I was young tatoos were for Marines and bikers. Now your kid's kindergaretn teacher has them.
6.25 on the treadmill plus 200 floors on the stair master.
Mom's coming to visit 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Got to work at 6:30 am, home at 9 pm. I'll give myself a mile for running around the XC course at Salem Hills HS.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Around Liberty Park during a lull in the rain. Had a Josh E sighting!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Went up to Jeremy Ranch with my mom and the kids. Ran about 8 miles on the road then hung a left at Mormon Flats and ran a couple miles on the Mormon/California/Pony Express Trail. Beautiful! Perfect fall colors. Lots of hunters though. Should have worn bright orange maybe. If I had been wearing those TOU antlers everyone wears, I might have been in trouble.
Had a good day today. Lots of positive thoughts on the run. Life is pretty stressful right now with some stuff going on career-wise, family health-wise, and financially-wise (teachers don't make enough money to live the way I want to live). But today's run helped put things in perspective.
Plus I'm going to be chatting with Pat Tyson on the phone tonight which always lifts my spirits. I'm hoping to convince him to do a recruiting trip again down to Utah for the state 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Treadmill run while my kids were running in the gully.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Don't think I'll be able to run today. Parent-teacher conferences until 8 pm.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Fifty years old today. There's no denying it...I'm officially middle age now. :-)
I'd also like to wish former president Jimmy Carter a happy 90th birthday today. That means he was turning 40 the day I was born.
I have a student in my first period class who is turning 17 today. So she was born on my 33rd birthday. Sheesh!
PM: 6.25 miles at cross country practice. Plus some push-ups, sit-ups, and lunges. Plus a quick soak in the hot tub. Now 4 more hours of parent-teacher conferencing!
Guess who else was born on 10/1? Hall of Famer Rod Carew - he converted.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 around the neighborhood. I'm determined to make every run a .25 run this week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 7.25 miles around Sugar House Park.
PM: About 3 miles up at Round Valley during the Park City Invitational. My boys distinguished themselves mightily with a second place overall and a pretty nifty trophy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Beautiful run around Sugar 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 2.5 mile walk around the neighborhood.
PM: 12.25 miles up at Jeremy Ranch. Parked at Mormon Flats and did 8 miles on the road and then 4.25 miles on the Pony Express Trail.
Stopped in an Aspen grove and appreciated nature for a few minutes.
Happiness isn't on the road to anything. Happiness is the road.
- Bob Dylan's grandma
I'm finally getting around to readung his autobiography, Chronicles: Volume One
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Big congratulations to Wesley Hunt on his fantastic win yesterday.
I walked 4 miles today. Also did some drills, lunges, that sort of thing.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: 3 mile walk.
Late AM: 6.25 miles around Sugar House 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Region 3 cross country championships today at Cottonwood Complex (1300 East, just a little north of 4500 South)... girls race at 3:00, boys at 3:30
AM: Great run to ease my stir-craziness. 7.25 mile Gully Longer Run.
Good news. My Alta boys won the Region 3 championship - their third in the last four years! The Alta girls ran a strong 3rd to qualify for the state meet on Oct. 22.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: Early morning 2 miler at practice. 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Sitting in an AP teachers professional development all day at East High School after dropping my mom off at the airport early this morning. She said, "so do you get paid for going to these things?"
So funny!
PM: 4.25 easy 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| So excited to see that the famously anti-teacher Ogden school superintendent Brad Smith has been appointed the state super. Another giant middle finger to the teachers of Utah.
PM: 10 miles after church in Liberty Park. A few striders at the end.
No .25!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| At the gym, on the treadmill while Abby was swimming. Watched Andy wallow in dirt afterwards. He's in the bath 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Walked five miles around Sugar 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 6.25 on the treadmill at about 7:30 pace and 1 mile on the stairmaster.
We're staying in a Yurt up at East Canyon State Park tomorrow night which is basically the Jeremy Ranch/Mormon Flats area. So, some good running.
So, how much is that Texas hospital and the CDC screwing up this Ebola thing? I'm thinking I might move up the the Yurt in East Canyon permanently.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: Three mile walk.
PM: Easy run 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Out-and back on Utah 66 in Morgan County. Hilly! Cold!
According to this fitness calculator, I'm less than 20 years old. Maybe I should revise my goal to OTQ?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 1:14:15. 7:15 pace. Around Sugar House.
I ran mile 9 in 6:06. Actually felt a little fitness returning.
I predict that Texas A&M will be dropping out of the college football poll 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles plus some rope jumping, push-ups and sit-ups.
Lots of walking too. I walked about 4 miles yesterday to Chick fil a and back with the kids and 3 miles today with Andy and around Sugar House Park. I try to walk a lot and keep track of it when I'm in reduced training mode like I am now so I can keep my weight the same.
I've been thinking about racing the USATF cross country championships in Boulder in February. An 8k cross country race seems like fun and it would be good for my coaching to stay connected. It would be fun to put together a masters team.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Weights/core, lunges, and such.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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. Too busy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| I took the whole day off for the state meet today. Usually I'm so hyped up and jittery that I end up showing a film in class anyway so I thought I'd let the sub handle the difficult task of pressing "play" on the DVD player. Should be a barn-burner, three of the top six teams in the U.S. on Dyestat from Utah. Six I think in the top thirty.
Walked Andy to school. Drove Abby to school. Went for a nice run around the neighborhood. 8.25 miles in 1:04. I love running.
Bittersweet state meet today since it will be my last one. We Murphys are moving at the end of this school year to a whole other state (Forrest Gump reference). There are so many people I will miss and I'll miss the awesomeness of this great state. I'm almost certain Ann and I will move back for at least part of the year when we retire. Old people can ski practically free. Lots of work to do now getting the house ready to sell, packing, getting new jobs, etc. Exciting though.
The team this year has been one of the most rewarding to coach. I'll write more about them this evening after the meet no matter how they do. Heading over now to watch the races.
Our run of perfect state meet weather continues...
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Nice Liberty Park run with some striders, push-up, sit-ups, and drills.
Got to meet Roo, The Dog of the Blog, 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| So we were discussing the most influential Americans of all time in class today and a student got mad at me for saying Jesus wasn't an American.
This afternoon I took to the roads and ran a quick 4.25 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Half road, half trail in City Creek Canyon. Longest run in a while.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I was pretty sore after my 13 miler on Saturday. Did a lot of walking, about 5 miles to downtown Sugar House and them to the kid's church halloween party and back home. Plus lots of pull-ups, push-ups, sit-ups, and lunges.
So yeah, I think I'll run the open race at the Nike Southwest meet and then point to the USATF cross country championships in Feb. That's enough of a challenge to keep me motivated for a while.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 students today - teacher workday - so I can go in whenever as long as I work my 8 hours. Took the kids to school, went for a long walk with Ann, had a relaxed breakfast and coffee.
Totally civilized morning. Now I'm going to drive to work with the sun actually up.
Good gym workout while Abigail was swimming. 300 floors on the StairMaster in 34 minutes followed by 2 easy miles on the treadmill and a hot tub soak.
Corn chowder for 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy run around Sugar House. Cool, crisp, fall-like.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Nice two mile walk around Sandy in the morning just to clear my brain. Planning on a good gully run with my team later.
Todays run was a failure. After 4 miles I bonked and had to walk home. This happens every now and then but only when I run in the late afternoon or early evening and have forgotten to eat for several hours. I literally got dizzy and had to stop in Sugar House Park.
I got home, had a peanut butter sandwich with honey and feel a lot better now.
I think we have a couple more great days before winter hits this weekend.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy 2 miles in the dark at AM cross country practice.
I think it's good to start the day with a little exercise.
PM: 6.25 miles on the treadmill at 24 Hour Fitness.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 Liberty with my team. Leaf raking with Andy 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven on the treadmill. Worked up to 6:30 pace for a while. Hot tub out of commission for 2nd straight day. Sadness.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 in the dark around the neighborhood. The thought has entered my mind lately that I should ramp things up for no particular reason. Things are about to get hectic around here for the next few months so I suppose I should just to keep an even keel. I guess that's a reason.
I wore compression socks with split shorts. Something I'm not willing to do in the daylight. One advantage of standard 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 | | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I had a blast running 8 miles 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Great run with my boys in the gully today. Averaged 7:43 for 8.5 miles.
This is a great video about Rob Krar, depression, and the Grand Canyon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 treadmilling.
I've managed to be fairly consistent this week. A decent 12 to 15 miles tomorrow should cap off 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles on the JRP. 7:40 average.
So there's this article on ESPN.com right now about how the worlds #1 badmitton player failed a doping test. The comment thread is a lot more interesting than the actual article (as is often the case). The best one...
"I've always told people that a sport isn't a sport unless you can cheat with PED's. Congratulations badmitton, you're officially a sport".
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 3.25 mile walk though downtown Sugar House, the Sugar Tunnel, through the park, and back home.
PM: Another 2 mile walk with Ann.
I planned on running today but I have an achy hip so I decided to take it 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles circling the neighborhood. Kind of chilly.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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, much struggle, much pain. Not feeling it today. Not in the flow. Old, creaky man. Too much pie, too many pumpkin spice muffins slathered in cream cheese. Too much angst cluttering my mind. Distractions aplenty.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Good treadmill run after work. Felt much better than yesterday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 around the Highland Park subdivision. The first developement in Salt Lake County south of Parley's Creek.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Cold (15 degrees) morning run, but a nice 10.25 miles around Sugar House.
Got some good news today... the Alta boys made it into the championship race at Nike Southwest. We were definiteluy on the bubble.
Nice afternoon. We drove up to Park City to meet Jake, Andrea, and Amiee at the Jupiter Bowl. Bowling, air hockey, and basketball. Fun! I need to socialize more. Keeps me from being too grumpy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Seven miles on the treadmill plus 1.25 on the elip-t-cl.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 8.25 on the treadmill, one mile supreme effort on the stair master.
Andy and I are heading down to Arizona on Thursday for Nike Southwest. I don't think he's ever been more excited. Our first father-son road trip.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 5.25 on the treadmill and 1 on the eliptical.
Wanted to do more but I have to pack and get ready for the trip. We Murphy's don't pack light especially whan we're driving and especially if the trip is running related.
Never know what you might need.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Early AM three laps around Sugar House Park.
Eating my Cheereos and watching Morning Joe with Abby 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I ran an easy mile around the XC course at the Grande Sports Academy in Casa Grande AZ.
They moved the race way south of Phoenix - even more of a pain for Utah schools to get to. I grew concerned I might need a passport to get to the race. As it is, we're right in the middle of the Gadsden Purchase which we bought from Mexico for 10 million dollars to assuage our guilt for stealing California and the rest of the southwest for 15 million.
Beautiful night. I want to go for a long run but I probably shouldn't leave Andy by himself at the Best Western.
My boys seemed loose and ready to go tonight. They're a good group of hard workers.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 this morning.
Boys finished 23rd. Davis ran 15:59 for a legit 5k. Everyone ran solid to good races. American Fork boys and Girls won. Josh Collins of Wasatch won so it was a Utah sweep as usual. Five of the top six boys teams were from Utah.
Andy and I are staying in Flagstaff tonight at the spiffy Roadway Inn downdown for $38.00. Cool!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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. 800 miles of driving and some hiking with Andy around the south rim of the Grand Canyon.
Good to be home. Not too much running and lots of crappy food the last few 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles after work plus a couple miles of walking with Ann and Andy. Felt good to be moving and not sitting in a car 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| I think about half my colleagues are out sick today. I'm sure it has nothing to do with being the last day before a five day break.
It's been over two years since I was sick. Seriously, not even a cold. I attribute it to mostly abandoning early morning runs and getting more sleep. Of course, I'm a lot slower as well.
PM: 8.5 miles on the treadmill after work. Five days off 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 | 0.00 | 10.00 |
| 10 miles at 8 minute pace around Sugar House Park. Dinner at Ray's Tavern in Green River tonight.
It's poop season in the park. During the winter months, dog owners don't feel the need to pick up after their dogs. I suppose using the logic that frozen poop isn't quite as gross. Problem is, it takes a while to freeze. Two crap encrusted shoes after the run 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| I failed my IQ test today at Dead Horse Point State Park. Walk/jogged for a while looking for a runnable trail that was well enough marked so I wouldn't have to stop every quarter mile or so to make sure I was on the trail. Couldn't do that. So I got on the road and started running back to Moab while Ann and the kids hiked around with Amiee.
Got 13.25 miles in before they scooped me up. Gave myself a mile for my aimless jogging around the park. Averaged about 7:40.
Hopefully we'll be able to find a Moab restaurant for Thanksgiving!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Lots of hiking and a little jogging around Arches. Finally made it out to Delicate Arch.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 500 floors in 56 minutes on the stair master plus a little treadmill warm-up.
It was warm today but I was irritated by the wind so I went indoors. Plus I wanted to watch football.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| AM: Two mile walk with a little running with Andy. His weekly ski trips with school start Friday so he has to get in shape.
Early PM: Several laps around Sugar House. 11 miles at 7:35. I'm feeling pretty decent about my running.
PM: Walked another 1.5 miles to the Red Box and back with Andy to rent the Lego Movie for the 10th time. Probably would have been smarter to buy the DVD.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles plus some lifting at the gym. First real strength workout in several months. I think I held back enough so that I won't be paying for it the rest of the week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | 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. 7.5 my my lonesome, 1 with Andy.
Having family Thanksgiving dinner tonight., Yippee.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I did a 5k with Andy in 45 minutes. Stopped halfway to play on the playground at his school.
Worked on re-orienting my attitude and thinking positively 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 |
| Unplanned and unwanted 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy run around the neighborhood. Glad it's Friday!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| AM: Six miles at the gym plus a slightly stepped-up weight workout. Walked home with Andy after through the tunnel into Sugar House Park.
Summit cut his foot and we had to take him to the vet. Now he's wearing the Cone of Shame. He's not reconcilled to the thing.
Another crazy warm day. At this rate, Florida won't seem like a big deal in a couple weeks.
Congrats to Conner Mantz. 3X Foot Locker Finalist. Really impressed with his maturity the last couple months.
PM: Six miles around Liberty Park wearing the same thing I would have worn in July #climatechangeisawesome
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: I did four miles with Andy, walking some, running some. He's doing great.
PM: Well, I wanted to run at least 10 this afternoon, but I'm really sore from yesterdays weights. Especially my left hamstring. Must have done something wrong on the dead lifts or leg presses.
Three easy laps around Liberty Park - 4.25 miles.
Warm and sunny again. We had the winter Olympics here once didn't we? No snow in sight.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Two mile walk down here in Sandy after my 5th period class. The sunshine was irresistable.
PM: Ten miles around Liberty Park. Last 2.25 with Abby.
I was on the KSL 10pm news talking about the warm 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four miles at the gym plus weights/strength training/core.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Around the neighborhood and SHP. One mile with Andy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 run this afternoon.
Started out with an easy 1.25 miles on the treadmill then did about 10 minutes of stretching. Then I did 9 miles in 60 minutes keeping the pace around 6:30 most of the way.
Not quite a "workout", but getting there. Felt good. Hot tub after. I did this at the Sandy gym, not Sugar House, so all the jets worked in the 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 | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| Hard workout tonight. Little running, lots of lifting. I'm weak and rubbery everywhere.
Ann made some awesome chili for dinner before she went off for 12 hours of tending to the sick and wounded.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles. Sore plus a swim meet day and I just didn't have the enthusiasm for more.
I think I'll feel good for a longish run tomorrow.
Nice night. Abby went to a "Secret Santa" party and the rest of us drove over the Christmas Street to look at the lights. Then we had pizza and watched Rufolph. Weather changed for the Christmastime better in my opinon. Colder and on the verge of snow even. We're heading to Florida for 10 days next Sunday and I'd like it to be a little warmer than Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Good morning for my mental health. It snowed, I got in a good run, and I had breakfast with Ann.
Got up early, had a cliff bar and a banana plus two cups of coffee. Watched the snow fall. Went to Liberty Park and ran a little over 7 miles before meeting up with Josh and Jake. Thrilled to see Josh running well. Jake joined me for about 7 miles. I ran 14.5 miles at the park and once around the block when I got home to make it an even 15 to qualify in my mind as a "long run".
We talked a lot about running. Imagine that.
Got home just in time to chauffer the kids to Sunday School while Ann and I played hookey and had breakfast at Caputo's Deli at 15th and 15th.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Three mile run/walk with Andy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Rant coming later...
STEM has become all the rage in the American high school. If it's not science, technology, engineering, or math, it doesn't matter. I don't think I've attended a faculty meeting in the last couple years where the importance of stressing the STEM courses is not mentioned.
I get it. This is the 21st century and we live in a tech driven world in many ways. I also know that the majority of the high paying jobs of the present and future will be in the STEM fields. So to not prepare students for this reality would be negligent.
HOWEVER...
I asked my students today if any of them had ever been told by a guidance councellor that they needed to take more psychology, sociology, anthropology, or history courses. None of them had, yet they all tell stories of being encouraged to take more rigorous math and science courses.
Last week we had our "Hour of Code" here at Alta where all of us teachers, even us history teachers, were expected to teach the importance of being able to program computers. Needless to say, we've never had an "Hour of History" or an hour of anything social studies related.
I think we are under emphasizing the social studies. We are always reading about how this is the age of globalism and reading Thomas Friedman books like The World is Flat which stress the idea of international markets and the ability to compete on a global scale.
If this is the case, isn't it just as important to have citizens who understand history and other cultures as it is to have people who can write lines of code?
It's probably true that a hundred years ago, what happened in Pakistan had no effect on what happened in the United States. These days that is clearly not the case. I was thinking about the 145 dead teachers and kids in Pakistan today and about the fact that I'm at a loss for answers. Sadly, I feel like these sorts of atrocities are going to happen more frequently in the future. I think it is going to be vital for the U.S. to have people who understand and think about this.
No engineering course is going to help you understand radical Islam or any other form of extremism. Students whose interests run towards history and the social sciences need to be made to feel like their abilities will be just as valuable to the well being of our country and planet as students who prefer math and science.
Sadly, the mega-billionaires who are pumping money into so-called education reform these days are people like Bill Gates and the Walton Foundation (Wal-Mart). I think if their vision of what comprises a good education succeeds, we will have a nation filled with people that don't really understand people.
PM: 1.25 mile warm-up, stretching, 9.25 miles 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles split between the treadmill and stair master. Weights/plyos/core. Super hard workout.
I was missing my dad a lot today. He died five years ago yesterday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine easy around Sugar House. One with Andy.
One hour of trampolining at the Wairhouse with Abby and Andy after. Murphy family Christmas 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Nice, long walk with Abby 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 3.25 miles with Andy, running and walking. Included a pit stop at Dunkin Donuts halway. After the donut, Andy PR'd in the 400 on the Highland High track running 1:49 wearing jeans and crocs.
More later for me...busy day though.
PM: 10 miles in 1:16 around the neighborhood.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Pretty much the same as yesterday. 10.25 miles around Sugar House.
We're heading to Dunedin, Florida tonight on an overnight flight. Going to see some old friends and spend Christmas with my mom and my sister and her family. Lots of shirtless runs on the beach (some winter Vitamin D!) since it looks like mid 70s most of the time we're there.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five around Dunedin. Warm, 100% humidity. Ick.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.50 | 9.50 |
| Ambled from moms house over to the Hammock Park in Dunedin. Ran the trails in the park for a while before heading over to my alma mater, Dunedin High School, the most thouroughly fenced high school in America, hopped the fence to the track and did 6 X 400 on the, no kidding, asphalt, track.
84, 84, 86, 83, 81, 81.
That seemed really hard so I'll have to call that a VO2 max workout.
Then I ran back to moms and soaked in the pool with the Canadians. 80 degrees, sunny, 70% humidity.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Five mile walk. Felt tired and achy today so I decided to rest up for my Christmas run. I have to, I mean get to, go to two Christmas Eve church services tonight to accomodate different family members.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Got out dark and early for my Christmas run. Ran west on 580 to the Pinellas County Trail and then north to the Dunedin Causway out to Honeymoon Island. Windy and about 55 degrees so of course, this being Florida, I saw lots of people running in tights and jackets! Turned around at 6 miles and headed back, cut across the back nine of the Dunedin Country Club to Fairway Estates and my sisters house. Stopped for a little water at mile 10 at her house and then ran the 3 miles back to moms house.
This was my 35th consecutive Christmas run. It started in 9th grade when I would get new running gear for Christmas - maybe a matching Sub-4 shorts and singlet and a new pair of Nike Tailwinds - and I'd be eager to try it 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 plus some striders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Manatee River Run (5 Miles) 00:30:41, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| You're looking at the RRCA Florida State Grand Masters 5 mile champion!!!!!!!!
Seriously, a pretty good race today. Left moms house around 6 am for the hour plus drive down to Manatee County for the Manatee River Run 5 Miler. It's half road, half windy trail through a bunch of swamps. Was already up to 72 degrees and super humid at the race time. Super humid for this Utahan anyway.
Came through the first mile in 6:00 in about 10th or 11th place. Caught two high school kids the second mile to move up to 8th and one more just before mile four. I finished seventh overall, one place behind the masters winner, a 47 year old dude from Switzerland. Thought I might catch him but his daily sprints up and down the Matterhorn just made him too tough. Still, they had this nifty "Grand Masters" category which is apparently me! So I got a nice medal.
The trails were slow, but fun. I was actually missing them when I was on the road portions of the course.
Splits were 6:00, 6:16, 6:06, 6:09, 6:07. I'm ok with that. Haven't raced since August. I felt fairly strong the whole distance and it was just good to get out there and mix it up some.
I was a little bummed to see that I ran 29:28 here in 2009 a few weeks before I joined the FRB. I suppose I'm getting slower.
Andy ran the kids race and did awesome finishing 2nd overall and getting a medal too.
Stopped at Steak and Shake on the way home. Don't have them in Utah. Double Steakburger w/cheese, fries, strawberry shake.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Easy 7.5 miles on the Pinellas Trail. Ann joined me on the bike. Beautiful 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy vacation day so, no running.
Got up early and headed out the Clearwater Beach to see Winter the No-Tailed Dolphin. Spent a ridiculous amount of money there which made me sad because I remember the place before it was a tourist trap.
Then had lucch at Frenchy's on Clearwater Beach. It was $4.95 burger Monday so that was good.
Then we spent a couple hours swimming at Clearwater Beach. Abby and Andy had tons of fun and got a little sun burned.
Went for a long family walk around Dunedin in the afternoon. Walked out onto the new pier and watched some guys fish. Then we ended up at Tony's Pizza in downtown Dunedin for dinner. Met my mom there and she drove the kids home while Ann and I walked home via Flanagans Irish Pub.
Back at moms house having a Winter the Dolphin film festival.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running, non-stop rain, family stuff, just didn't do it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | 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 with Ann. Will run later. Breakfast at my Uncle Jack's house now.
We head back to Utah at 6:30 tomorrow morning. Four hour layover in Denver.
PM: 10.25 miles at 8 minute pace. Sluggish.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2496.80 | 38.40 | 89.25 | 21.71 | 2646.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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