| 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 | | 2310.34 | 21.00 | 59.95 | 11.35 | 2402.64 |
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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: Stuck at Tampa International for a two hour flight delay. Looks like about 200 departing flights this morning and only one delay on the board - our Frontier flight to 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 |
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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 |
| First run of 2015 was short, easy, and uneventful. Also about 60 degrees colder than my last run of 2014. I felt good though. Ran a little bit with Andy who wants to run the SLTC 5K at the end of the month.
Observation. I ran the first couple miles of my run today in a pair of Saucony Ride 6's. I thought my toes were frostbitten they were so cold. Went home and changed into a pair of Asics Gel Cumulus and my toes were warm and toasty the rest of the way. I was looking at the upper in the forefoot of my Saucony's and there's basically nothing there. Very ventillated!
I was wondering if they make winter and summer versions?
I'm happy with the results of both football games last night.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles in about 1:30 with a pretty fast group including Jake, Fritz, and Kevin. Lots of uphills through the U and Research Park. I'm not wiped out or anything, but I'm definitely tired. Need to think about how to get more consistency in my training.
A few more of these runs and I might be able to compete in the SLTC Winter Series races without embarassing myself.
Out to brunch now with Ann, Andy, and the running crew.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles plus some push-ups, sit-ups, and other core stuff.
I felt a little twinge in my left achilles at the end of yesterdays run and it reared its' ugly head again today a couple miles in so I took it really easy. I think it'll be ok as long as I don't be stupid.
Back to work tomorrow and the regular routine.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the treadmill. Still some achilles wierdness. Sat in the hot tub and focused the jet on it 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today.
Lifted weights with my team after school and then walked a couple miles with Ann when I got home.
Fish tacos tonight. Our neighbor went to Lake Powell over the weekend and brought us back a pile of fish. So it's Taco Tuesday!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 hard treadmill miles.
Heading out with Andy to watch the #9 Runnin' Utes square off against the Colorado Buffaloes tonight. Fun.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| One mile easy on the treadmill to warm up while I waited...
Then did the Gully Longer Run (7.25 miles) for the first time in a while with my team. It was slushy, snowy, and muddy.... much more than I thought it would be after several warm days in a row. Did manage to average close to 8 minutes/mile despite the snow. The good news is that, at the uper end of the gully, we were temporarily above the worst air polution in America.
Told my kids while we were running that I probably am not moving and will be back next year. Turns out it sucks everywhere for teachers, not just in Utah, what with the teaching profession and public schools a huge battleground between liberals and conservtives. So I'd be a political football most everywhere I went. They seemed happy or faked it 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two easy miles plus weights. Lots of weights and plyos. I'll be a little sore tomorrow.
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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles in 2:09. Not bad these days.
Ann dropped me off at the golf course clubhouse up in East Canyon and I ran up Little Mountain and down Emigration Canyon and back to my house with a couple laps around the block.
I was sore from yesterday so it took me a while to work into this.
Many bikes in the canyon - a rarity for January but becomming more common lately.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off.
Watched football, went to see the movie Selma. Definite candidate for best picture in my opinion. It will give me lots to talk about in class.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 4.25 | 0.00 | 6.25 |
| 2 easy treadmill miles plus 4.25 hard miles on El Eliptico at the gym. Hard enough so that I went ahead and logged them as threshold miles. I was breathing hard and sweating lots.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy. Some with Abby and Andy. So really easy.
So my wife was in the Sugar House state liquor store today buying some wine (strictly for cooking) and they had a trainee cashier with a sign that said "we ID everyone". There was an 82 year-old man in front of her who had an expired drivers license so they wouldn't let him buy his 2 bottles of beer. The poor guy thought they were joking but walked away without his beer. Pathetic. #onlyinutah
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| With my track team today, a workout we decided to call "Murphy's Sampler Pack".
Some faster running, some slow running, some hills, stadium steps, striders, hill sprints, crunches, and burpys all thrown into one 60 minute workout. Covered a little over 7 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of Rest. End of quarter hecticness plus my friend Joah is visiting from Texas.
Check out the new stuff on http://localeur.com. Joah's company the best travel related app and website in America. Localeur was featured on the Today Show and in the Washington Post today.
Localeur is up to 12 cities now and will soon add Portland and New Orleans.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| From home, 3 times around the park and back.
Went to the Jazz game tonight.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 easy 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 |
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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 around the neighborhood.
All the neighborhood kids were playing outside barefoot most of the day.
Had a great visit with Joah this weekend. Except for the uncomfortable semi-racist experience with a person in our mostly white SLC neighborhood who was suspicious of the presence of a young black man in the neighborhood. But yeah...other than that butthole, a nice weekend.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 60 minutes around Sugar House neighborhoods. Cold and rainy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3. Yep, that's 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 |
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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. At work from way before sunrise to way after sundown.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| I'm working on becomming irrelevant on this blog.
Seriously, Andy has a book about this little bull in Spain named Ferdinand. He's supposed to be a fighting bull, but all he wants to do is lay in the grass and smell flowers. I'm Ferdinand these days.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| 6.5 on the treadmill and 1 on the stair master. Kept it about 8.4 mph and fellt pretty strong.
Pinewood Derby tonight at the Methodist Church! We rock.
Andy's car won an award for "Best Design". That's an award they give the slow cars :). His front wheels were crooked and we forgot to put graphite on them.
Andy didn't get to see any of the races though because he got smacked in the eye with a ski pole up at Snowbird today and he's spent the evening with Ann at the Urgent treatment place.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Planned an easy morning run around Sugar House but I bumped into Fritz, Josh, and a couple other guys on 17th East and ended up running 8 miles in 56:45.
All but two miles were under seven.
That's pretty much a tempo for me these days.
I woke up this morning thinking the 5k winter series race was today. Not sure why I checked the SLTC web site, but I did and found out it was next weekend.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:47:10. Circling Sugar House Park so rolling the whole way.
7:08 pace. Approaching respectability! Felt comfortable.
Most important, and slightly disturbing, I ran with shorts and no shirt on January 25 and I'm slightly sunburned.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Thoughts...some decent training runs lately are encouraging. Felt some old strength returning. But I ate like crap this weekend. I need to reign in my irresponsible impulses not just for my running but for my overall health.
2 easy miles in the gully.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Ten treadmill miles at plus one hard stair master mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| I had a three hour break with no teaching today due to a long assymbly attached to my lunch period so I got in a great gully run along with a good hot tub soak in the middle of my work day. Still a bit muddy and icy in some places.
Makes up for having to be here until 8 tonight for incoming Freshmen open house. Abby's excited.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 more miles in the gully.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Super easy shakeout plus some striders. Think maybe I'll race tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SLTC Winter 5k (3.11 Miles) 00:18:30, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 3.10 | 0.00 | 9.35 |
| 5:47, 5:50, 6:14, .44
I lack fitness.
Andy ran 30:30. I was really proud of him.
Pm: 4.25 easy miles around the neighborhood. Qualifies as a rare double.
Also did a two mile walk with Ann who, unfortunately, has to go to work tonight.
56 miles for the week! Biggest total in 23 weeks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Around Sugarhouse. 10.5 miles in 1:17.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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. Sick, sick, sick! Took a sick day for the first time in seven 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another zero.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| And another goose egg.
Looks like I picked the wrong week to get serious about 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM:Two mile walk around Sandy. Just for my mental health. It's supposed to be 65 degrees here today which will break the old record high by 9 degrees!!!!
I received an email from marathonphoto saying "Dear Mr. Murphy, we noticed that you have not purchased any of your recent event photos". Then they wanted feedback about how they could "serve me better".
I told them they could start taking pictures of me that made me look younger and faster.
PM: 5 miles on the treadmill plus some lifting.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the treadmill. Averaged 8.5 mph.
Sauna and hot tub after so I feel pleasantly tired now.
FYI, I try to tweet interesting stuff. @murphy_rob
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: Swim meet Saturday! 8.5 miles on the treadmill at the Provo Rec. Center which is a great facility far surpassing anything we have in Salt Lake. Their tax dollars at work, ours not.
PM: Easy 4.5 miles around Liberty Park. Didn't drop under 8 minute pace until the last mile.
70 degrees.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: Three mile walk/jog around the neighborhood. Cool, clear, beautiful. Saving my run for later but I just had to get outside.
PM: Ran a super easy 2 miles and then stopped for a few minutes of stretching. Then I ran 9 miles around Sugar House Park @ 7:20 pace, dodging the springtime crowds the whole way.
Lots of tulips coming up around our neighborhood. I'm betting that's never happened in early February.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: 2 mile suburban hike in Sandy, Utah.
PM: Easy 4 miles plus lots of weights in the nifty new Alta High Fitness Center. Treadmills and stair masters coming next 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 |
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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 |
| Noon Time: Another 2 mile constitutional. Beautiful out.
I'll have to wait until after Andy's parent-teacher conference at 5:45 to squeeze in a run. My #1 frustration in life is that I can't do morning runs when the sun is up. It's my favorite thing and my job won't let me do it. Better than not having a job though. I guess.
PM: 10 miles @7:45 pace circling the neighborhood. Felt pretty good actually which is rare for a run at 6 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Another 2 mile walk. I'm a walker.
PM: 8.25 miles in the gully with my team. Ran without a shirt the last three miles. Apparently some quasi-winter weather is coming next 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four. Think I'll race tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SLTC Winter 10k (6.21 Miles) 00:37:11, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 6.21 | 0.00 | 11.46 |
| Race report...
Woke up at 4 am. Tossed and turned for another 2 hours. Woke up for good at 6. Had a cup of coffee. Argued with girl child about watching the news or one of those nauseating teen shows on the Disney Channel. I have the only 14 year-old in the U.S. that gets up at 5:30 on Saturday. Ate a bowl of Grape Nuts with raspberries. Had another cup of coffee. Took a shower. Walked dog. Dressed for race. Jogged a mile around the neighborhood.
I always shower before races. Started doing that in high school. Some people think that's wierd.
Hopped into the car, struck out across the West Desert towards the basin that used to hold the Great Salt Lake (it's disappearing). Listened to Social Distortion's "Live at the Roxy" album at high volume. Got to Saltair and parked next to Fritz. Went into the building and registered. Made small talk with lots of runners. Joined the SLTC for what seems like the 10th time in my life. Jogged a couple miles to warm-up. Hit the latrine for a while. Good, quality time there until I noticed no toilet paper in stall. Fortunately I had some in my jacket pocket because I ran my first road 10k in 1978 and I'm a veteran.
Headed to the starting line. Saw Dennis S. there. Crap! Saw Blake too which cheered me up. Gun went off and I motored east with a couple hundred runners. Soon found myself alone in no-mans land running all by myself. Fell about a hundred yards behind Bill C. and Dennis and stayed there the entire race.
Hit the 5k turn-around in the low 18:30s which was the same time I ran the 5k in 2 weeks ago. Caught Blake there and tried to encourage him. Headed back into a slight headwind. Caught one youngster and passed him at 5 and a quarter but he kicked past me the last .2.
I don't really kick anymore. Just an observation. Need to work on that.
Pretty happy to have averaged 5:59 for 10k. I ran really consistent splits of 5:58, 5:58, 5:58, 6:01, 5:59, 6:02, 1:15
37:11. 15th place. 3rd in 50-54. Sheesh! My time is an age-graded 32:31. Chop off another 60 seconds for the altitude and I ran a 31:30 10k today if I was 25 and at sea-level.
Jogged a couple milles with Bill after and then grabbed a cup of coffee and some free bananas. Bummed that they didn't have any more Great Harvest coupons. Drove home with Mike Ness and Chuck Biscuits on the drums.
I'm hoping to average under 6 for the 15k in 2 weeks if the weather cooperates. Then I'll know I can run a 1:15 screaming downhill half-marathon this spring.
PM: One easy mile just to make it to 50.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy two miles so not a great running day. Had to feed the youth sunday school classes breakfast then I HAD to take Andy to see the Sponge Bob Movie.
Plus I'm kind of sore from yesterday and I want a good run on my day off tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles around the wood-chip at Liberty Park. Swung by the gym on the way home and did some pretty hard lifting/strength training.
I wanted to run long today but I just wasn't feeling it. Just wanted to get home and hang out with the family. Would have been nice to have had someone to run with 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I messed up my back lifting yesterday and it just got worse during the night. We'll see how it goes.
I surprised myself with a good run tonight. I'm really sore and achy from my lifting yesterday and maybe a little residual from Saturday's race. Just generally sore, achy, and beat up feeling. But Ann and the kids went to an activity at church tonight which I opted out of - giving me time to run. Ended up with a nice 10 miler feeling better each mile. Didn't ever dip below 7:45 pace, so a nice recovery run.
Perfect crisp, clear evening with a beautiful sunset. Wished I could have just kept running west.
Spent some time tonight looking at the blogs of lots of the people who used to post here daily and don't anymore. I know some of them still run, but for some others it seems like running was just filling a temporary void in their life. They were really into it and flamed out. Need to keep an even keel. Anyway, I miss lots of them.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 and then a long walk with Ann. Sunny, clear, and a little bit cool.
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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 |
| Great start to my day! As I was walking through the parking lot into my classrom, I was bombed with about a pound of pidgeon poop. "Showered" in the bathroom sink and changed into a race t-shirt from my running bag.
AM: 2 mile walk/jog around Sandy. Seriously, I ran about half of it so I'm giving myself a mile.
PM: Nice afternoon. Ran a mile on the treadmill at the Sandy gym waiting for my runners to get to the gully. Then I ran 8.25 in the gully - first half with the boys then I doubled back to run with the girls. They managed sub 8 minute pace coming down. I was happy with their effort.
Then I went to the new Fort Union Trader Joe's to pick up some milk, cereal, flowers, and chocolate. And let me just say that Utah Trader Joe's should be called "Sort-of Trader Joe's" because of the absence of Two Buck Chuck. It just isn't the same.
Then I picked up Abby at swim practice, went home and has a dinner of Sloppy Joe's and broccoli.
McFarland USA opens tomorrow. Anyone want to go see it with me? I've got to see a movie on cross country running just out of principle.
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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 | 2.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles on the treadmill. Some hard running. I'm down to 147 pounds.
A night of Cub Scout fun on tap 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy am run around Sugar House. Long run tomorrow - hopefully.
Going to see McFarland USA at 12:45 with Abby and Andy if anyone wants to join us.
PM: Walked 3 miles.
Went to McFarland USA with Abby and Andy. Really good life in general movie, mediocre running movie. Fat runner and runners with linebacker type builds winning state championships. Are there no skinny actors out there? None of the cross country meets in the movie had the feel or atmosphere of real cross country. Also, with the exception of the McFarland coach, all the coaches in the movie were jerks and racists. As we all know, cross country coaches are the salt of the earth, the best of God's creation.
The movie was about a lot more than cross country though and those parts were excellent. Thouroughly enjoyed it as did the 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 10.50 | 0.25 | 20.00 |
| Excellent workout today. 20 mile run with 10 X 1 mile with a quarter mile jog at 10 minute pace interval. Finished with a hard 400,
Splits...
6:00, 6:00, 6:00, 5:56, 5:56, 5:56, 5:52, 5:52, 5:52, 5:45
#6 and #9 were actually 1.25 miles at 5:56 and 5:52 pace.
Finished with a quarter mile at 5:27 pace.
Warm-up and cool-down to get to 20 miles.
Dinner tonight at Rusted Sun Pizzeria on State St. Salt Lake's best in my opinion. Great after a 20 miler!
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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 |
| AM: Easy 2 mile walk/jog
PM: Easy 3.25 miles warming up 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 easyish miles at track practice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: 2.5 mile walk.
Busy day, Ann and I are both working, kids at school, parent-teacher conferences tonight until 8. I'll try to get an easy run in at practice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven rainy, snowy, miles at track practice plus a few speedy striders.
Feeling good 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on the Porter Rockwell Trail from Draper Park.
Looks like I'll hit 60 for the week and 200 for the month. Big miles!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
SLTC Winter 15k (9.32 Miles) 00:57:28, Place overall: 15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 9.33 | 0.00 | 14.33 |
| AM: One easy mile just loosening up for the 15k today. The 10 am start time is the best thing about the SLTC Winter Series races. Weather looks perfect for the race but then with several days of winter weather moving in. Maybe 2 ft. of snow in the mountains!
Race report...
Not sure what to think of this one but I'm trying to find the positive. Went in with some pretty high expectations of being able to hold a sub 6 pace the whole way. This I managed for 3 miles before reeling off six straight miles in the 6:15 range. My legs just didn't have the pop I expected. Maybe the 20 miler I did six days ago was too close? Maybe I'm just rushing things in my mind a little too fast?
On the positive side, at about mile three I thought I might completely blow up and end up jogging it in at 7 to 8 minute pace but I managed to keep it together. It was helped by the fact that I was running just a little behind Bill Cobler (who's really running well) and a little bit ahead of Dennis Simonaitis (whom I've NEVER beat). So I was in the thick of the GRAND MASTERS competition! I found myself hoping Bill would roll an ankle or something. Never did catch Bill but I managed to stay ahead of Dennis which was good for my self esteem.
On the down side, it was my slowest ever SLTC 15K by quite a bit and over a minute slower than last years time. But I'm feeling pretty healthy and strong and I'm confident that I can close the gap between me and my younger self.
I started my cool down jog with Fritz and crew but their pace was a little (lot!) too fast for me so I turned around after a mile. Fortunately I bumped into Dennis and Michelle doing their cool down at about 10 minute pace. More my speed! So I joined them for a couple more miles and had a great conversation. They're just a couple of smart, thoughtful people and I really enjoyed getting Dennis's perspective on some things running related, AGING related, and life related. The bottom line is that Dennis has had much more success as a masters runner that I have, or anyone else in America for that matter, and he still isn't afraid or too proud to come out and race even when his training isn't going well. I learned something from that.
Update... A little over 3 hours after finishing, I'm still pretty wiped out.
PM: 3 mile walk with Andy. Stopped at a Maverick for an ice cream sandwich even though it was 30 degrees and snowing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy recovery run on the treadmill plus some push-ups, sit-ups, core.
I'm much less sore today than I was after the 10k. Just a little 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles. All I had time for. I think I'm going to do a long run around 3 am.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 in 63 minutes around the neighborhood. Pressed for time to run again.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| One mile warming up at Draper Park then 10 miles in about 1:12 on the Porter Rockwell Trail with my team.
Picked up a free pair of Saucony Ride Whatevers on my way home at Wasatch Running. Thanks 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 3 mile walk. Had the Early Bird Special at Ruth's Diner.
PM: 6.5 miles at track practice. Included 8 flying 40s strategically embedded every 800 meters.
Did some core 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 3 mile walk with Ann around Sugar House and Millcreek.
I'm sore from the sprinting yesterday. Like really sore. Not sure what I'll do running wise today.
PM: 6 easy miles.
Andy and I started Spring Training today (that's a baseball term)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| 12 miles around greater Sugar House. I was going to do more but I got tired.
Later on...Drove over to the park with Ann and walked over to Flatbread Pizza. There were thousands of people in the park on a perfect day. Went to Barnes & Noble after and read Spring Chicken by Bill Gifford on aging. Interesting. Nice chapter on seventy-year-old pole vaulters. I'm constantly torn between doing what I need to do to be a competitive runner, and what I need to do to be healthy in general as I get older. There's obviously a lot of overlap between the two but it's not a complete overlap.
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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 |
| Zero.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| Good workout.
Started out with a 4.25 mile easy run.
Then I did 8 X 400 on the Highland High Track (that's where Beavis and Butthead went if you'll remember) with a 200 walk/jog recovery. My splits were 82, 82, 81, 79, 81, 80, 78, 73.
That's right, 73! I held world class marathon pace for a 400.
Commenced to running a 2.25 mile cool-down around the track and back home. It's tennis season and I picked up two brand new tennis balls for my pooch. I love running while bouncing a tennis ball. Seriously.
Feel pretty good about this. Now I'm gonna eat dinner, have a cold one, and watch the Jazz take on the once mighty New York Knicks.
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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 easy miles. Busy with kid stuff.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles of running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five. Busy and feeling a little achy. Got a thing at school tonight so that will probably be it.
Renowned Lincoln and Civil War Era scholar Matthew Pinsker will be visiting us this weekend at Alta High. We'll have a program (3 lectures) in our auditorium at 8 am tomorrow morning. Tickets are $5.00 at the door. It's open to the public.
Dr. Pinsker has his BA from Harvard and his PhD from Oxford (it's this little school in England).
The three lecture topics are...
The Underground Railroad and Resistance to Slavery
Emancipation and War Powers
Manifest Destiny and the Civil War
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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 |
| 8.25 miles easy around the neighborhood.
"Babies are one of my many areas of expertise. Growing up, I performed my own circumcision"
That might be my favorite Dwight Schrute quote.
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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 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero. Nice night with the fam.
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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 |
| 8.25 warm gully miles.
I made it home in time to take Andy to his first spring baseball practice. I'm glad he like baseball - the thinking mans sport.
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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 |
| 10 miles on the Porter Rockwell Trail from Draper Park. Averaged 7:27.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 around Sugar House. Didn't get out the door until 8:30 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run around Highland track.
The Shadley's are coming for a visit tonight. We're running the Leopard Run 5k tomorrow. Should be fun.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles up and down City Creek 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 | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Basically an encore of yesterdays run. Jeff Shadley and I ran 14 miles from Memory Grove up to Rotary Park at the top of City Creek Canyon and then back down. Did a quick tour through the state capitol at the end. Slower up than yesterday, faster down. About the same overall time.
I cut my toenails last night so my feet felt a lot lighter 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 |
| No running today. Pretty sore from the back-to-back canyon runs.
Besides, Andy and I are headed to the Jazz game tonight.
Unbelievable! I thought I picked a safe game to take Andy to for our first Jazz game together. At home against the 15-54 Timberwolves right? Nope, lost in overtime. Pathetic!
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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 4 miles. Still a little sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| 2.25 easy miles. Pressed for 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run plus some rope skipping, push-ups and sit-ups.
Super busy week. Just trying to maintain.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Sunny neighborhood run after work.
Going out to dinner tonight with RandyRoberts.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Mostly around the Highland track.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: 3 mile walk with Ann and Andy.
PM: 8 mile run around Sugar House. Beautiful again! We basically have San Diego's climate these days. Minus the ocean unfortunately.
I'm all alone the next six days - Ann and the kids are going to Minnesota and I'm not since my spring break doesn't match up with there's. Not that I'd see them much this week anyway with track meets Wednesday, Thursday, and 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five head clearing miles at Liberty Park. 6 long striders at the end.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Evening run around the neighborhood. Tried to work through a ton of work-related stresses while I was at 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 easy then I stepped into the 3200 at the track meet at Jordan High. Ran the first couple laps with the JV girls then picked things up to finish with a respectable 12:10.
I miss my family and so does my dog.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Got home from worlds longest track meet at 11 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One mile jog squeezed in between track meet events, That's all. Planned on running some when I got home at 9, but didn't.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Easy run around Liberty Park.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles arounf the neighborhood plus 10 stadiums at Highland High. Lots of push-ups and sit-ups.
I'm watching "Death and the Civil War" right now on The American Experience. It's being really interesting but I'm not sure how good it is for my gloomy mood 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Two mile walk
Later AM: 8.25 around Liberty Park with some fast striders plus core.
Discovered a great website for outdoorsey traveling types. http://rootsrated.com
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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 4. Picked up Meb's new book today. Lots of good insights.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 6 miles on the treadmill, 1 mile on the stair master, 1 mile on the ellipticcle.
All moderately hard except for the warm-up.
Watching the snow come down!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Treadmill run at 7:20 pace. Then some hot tubbing, then a nap while watching the Masters.
Walked Andy to school this morning then had breakfast at Ruth's with Ann. In short, a completely civilized day.
PM: Grilled ribeye and consumned red wine.
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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 |
| 8.25 miles around Sugar House in about 7:30 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Drove up to Lander, Wyoming for the weekend and spent the afternoon hiking and exploring Sinks Canyon State Park and then visiting the grave of Sacagawea up on the Wind River Shoshone reservation.
Dinner at the Lander Bar then watched the Jazz beat Portland here at the snazzy Pronghorn Lodge.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 7 tough miles on BLM land and the Red Canyon Ranch south of Lander Wyoming. 3.5 awesome downhill miles, 3.5 miles "challenging" uphill. Beautiful run words can't describe. Just google "Red Canyon Wyoming".
Walked to the Lander Town Park with Andy. Played for a long time. Ate a great brunch at The Middle Fork Restaurant. Then drove home...stopped at Jim Bridger's old place near Evanston on the way back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: 2.25 mile walk around Sandy. I'm a little sore today.
PM: Easy warm-up and some drills then 10 miles on the Porter Rockwell with some of the lads of the Alta distance squad. Averaged 7:19. Windy and warm.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 and strength training though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Cancelled our track meet today... by far the biggest snow dump of the "winter" the last couple days.
Ran 6.25 on the treadmill and a hard mile on the stair master.
Watched the classic Paul Blart: Mall Cop with Andy in the evening. As a parent, I felt it was important before watching the sequel 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles around the Salt Lake Cemetry (hilly!) during Andy's baseball game.
Lots of push-ups and sit-ups.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles, once again squeezed in between events at a track meet.
Went to Sugar House Park with Andy in the evening and sprinted up the big sledding hill a few times.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Sugar House. Achy.
PM: Walked up to the gym and lifted for a half hour. Then I walked over to Barnes and Noble and read Chris McDougall. Pretty good - fuses running, fitness, and WW-II - all things I like. Then I met Ann at Fiddlers Elbow 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero again. My third in the last 7 days.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: 2 mile walk.
PM: 8.25 miles at Liberty Park after track practice (my team ran great!). Ran the last mile in 5:44. No kidding.
Then went to Andy's baseball game. He works so hard at it. Smashburger with the whole family after. A fun night.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 6 miles and some weights/core/strength training in the Alta weight room.
Track meet now...
So, yeah, a tiring day. I'm getting a little bit older I've concluded. I used to knock out days like this with no problem.
Instead of grading papers or planning lessons during my 4th period prep, I ran a couple miles on the track and then went to the weight room. I lifted hard - maybe over did it. Then I went out to the meet we were hosting against Copper Hills. I did a little warm-up and stepped into the 3200. As usual, I ran the first 3 laps or so with my girls and then gradually increased the pace each lap. I finished in 12:12.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: 2 mile walk around the Alta neighborhood. I'm sore today but not as much as I have been after lifting lately.
PM: 4
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Decent day...
10 miles on the treadmill. Finished up at 6:30 pace the last couple miles.
It was supposed to be a busy night but Andy's baseball game got rained out so we had some time to kill. Ann is with Abby way out in Kearns at a swim meet all night (not rained out as its indoors) so Andy and I went to Barnes and Noble and got a new Star Wars Lego set as a reward for him getting a 100 on his spelling test and not being a delinquent in school this week. Then we went to Sugar House Park on the way home and sprinted up the big hill five times. He won 4 out of 5.
Now we're watching Sponge Bob and putting together "Clone Troopers vs. Droidekas".
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in 62 minutes around Kaysville, UT.
Ate too much for lunch.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the squishy wood-chp at Liberty Park. 6 long striders at the end.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Nice walk around the neighborhood though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: I'm about 90% certain I'm going to make the committment to before work morning running. I used to do that all the time, but I've opted out this year in favor of extra sleep.
So I made it up this morning and was out the door at 5:15 for a leisurely 4.25 miles. It was a little chilly - had to wear a light jacket and gloves.
PM: 4.25 treadmill miles before track practice.
That's a double right there.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| My favorite quote (so far) from Eric Greitens new book Resilience
As time passes, some people become especially fearful of failure. Thet seek to protect what they've accumulated. They lose the hunger and daring of their early days. Comfortable in a cocoon, they experiment less. They try fewer new things. They embrace fewer adventures.
As we become older, it is comforting to know that we have earned a certain measure of proficiency and mastery through years of practice. It is fine and fitting to be proud of what we've done. But adults can come to stake their identity on the success they have attained, while losing the very spirit and character that made success possible in the first place.
Good advice for me at 50. I'm getting complacent.
Workout: 9.25 miles circling Liberty Park. Striders at the end.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven on the treadmill during swim practice. A little over 7 minute average pace. Focused on my form since I've noticed I'm becomming more of a flat-footed shuffeler every 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Two mile jog.
PM: 6.25 miles sandwiched between the end of school and the track 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Hard workout despite the low mileage...
Warmed up with an easy two treadmill miles then about an hour of strength training including some plyos. The box jumps are getting harder but something tells me I need to keep doing them. They might be the fountain of youth.
PM: 2 mile neighborhood walk.
Today is Andy's adoption day. We'll be going to watch the Utes play USC in baseball at Smith's Ballpark and dinner, as always, at Bucca di Beppo.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| AM: Sunday morning walk. 3.25 miles with Ann and Andy.
PM: 7 miles around Sugar House Park.
PPM: 1.5 mile walk.
I surpassed the Amish Farmer Standard for the 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 |
| Zero. Got my hair cut.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.26 | 0.00 | 0.00 | 0.00 | 6.26 |
| 6.25 miles. Push-ups, sit-ups, 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile jog around Copper Hills High School before the track meet.
Not shaping up to be a very good week running wise.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 easy miles around Sugar House before work.
It's crazy how many people were watering their lawns this morning after our inch of rain last night. #utahans
Late AM: 2 mile walk, push-ups and sit-ups.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: Easy 4.5 mile neighborhood run. Kind of blustery. It's Friday!
Two consecutive before work runs.
PM: 6.5 treadmill miles at 7 minute pace. Some core and plyos 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the treadmill after track practice this morning. Some of it kind of fartleky - got up to as fast as 6 minute pace for a while.
I was disappointed to see my employer, Alta High School, watering its extensive lawn in the downpour when I got to the track.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: 10 miles. Laps around Sugar House Park. Nice to have some partial sunshine.
PM: Mowed lawn, yard work.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Four mile walk instead.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 dark miles.
PM: No miles. Seriously, I wanted to but then I had a track meet and Andy's baseball game then it was past 8 pm so I just sat on the front porch and stared at Mt. Olympus with Ann while pondering my continuing midlife crisis.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Loops around Liberty Park then 6 fast striders. Each strider was about .1 equaling .65 combined. Each one a little faster than the one before.
Then I sat on the hill by the pond and watched ducks for a while. Got home in time to see Ann for a few minutes before she headed out for a 12 hour night shift.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 | 3.00 | 1.00 | 0.00 | 9.00 |
| 9 miles on the treadmill. Alternated hard and easy running in 10 minute increments.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| State track meet today!
Update...Blake ran a 4:27.55 to take 10th place in the 1600. Not a bad 2.5 second PR for him!
Easy run today...7.75 miles in one hour. We'll have the annual coaches run at the meet tomorrow - usually good for 10 miles so I'll get a 50 mile 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hardish 12 miles on the treadmill at the Provo 24 Hr. Fitness between the 3200 and the 800. Raining hard so I wimped out. Plus I needed the softer surface of the treadmill. Kept it at 6:20 pace for several miles and it felt pretty good.
Long, tiring day. My kids - Sarah, Davis, and Blake all ran WITH GREAT COURAGE today which is really all I can hope for. It's been an honor to coach them...
Also had some great conversations throughout the day. One long one with Timo Mostert, American Fork's coach, a true gentleman, and professional. My main career goal at this point is to put together a couple more Alta cross country teams that might at least force a team like AF to notice us. Also with Conner Mantz and the whole Mantz family who are just all great people despite the fact that Conner shunned my Furman Paladins for that school down South. I just love watching that kid race - win or lose, he always brings it! So basically I was just hoping all the excellence we have around here would rub off on me.
Oh yeah...Bill Cobler, the coach at East. Nobody devotes more time, energy, and effort to his coaching and he never fails to produce tough, gritty competitors who approach running and racing the right way. I sometimes have a hard time giving Bill the credit he deserves because I've spent so much time hating him in races from 5ks to marathons over the years.
And, yes, there is a right way (and a wrong way) to do this 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: 2 mile walk.
PM: Another 2 mile walk.
PPM: 2.25 more miles up to the Red Box with Ann to rent The Judge.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Fighting a bad cold and losing, might not 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ufda!
So I ran a little today. I have a bad cold and feel like a complete turd but I ran 2.25 miles with Abby after work and then a couple more on my own. I excreted a gallon of snot during the run and actually feel a little better now!
Proud of Abby.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| I'm thrilled to announce my return to the gully after a several month absence due to gas pipeline installation and Indian ruin excavation.
Gully longer run in about 57 minutes. Not a bad run. Thought mostly about what I'm going to say at our track awards dinner 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Repeat performance in the gully today because I'm just so giddy about it being open. Averaged 7:54 for the Gully Longer Run.
Good first day of running today for my xc runners. Pretty good group of upcoming freshmen plus a senior transfering from Rock Springs.
PM: I ran 2.25 miles with Abigail Pumpkin Pie in 20 minutes-ish. We met Ann and Andy at the nifty new Imperial Park the city built in our neighborhood. Hung out there for a while - it seemed like Andy's whole 3rd grade class was there so he had spastic fun for a long time.
Then we walked home and had Taco Thursday.
Congrats to the Alta Hawks for winning the 5A state soccer championship today!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 miles at practice with the team plus 10 stadiums. That's all I had time for. I'm hoping Andy's baseball game gets rained out so I have time for some more.
PM: 3 miles plus some core stuff, push-ups and sit-ups around the fields at Andy's baseball game. I think some of the other parents think I'm odd.
Why are adds for "sweet Asian women" popping up here on the FRB????
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: Walked to downtown Sugar House with the kiddos. Had breakfast at Chic-fil-a (kids had breakfast, I had coffee), hung out at Barnes & Noble for a while, looked at all the newborn ducklets in the creek, and then walked home.
PM: 8.25 kind of cold, rainy miles. The street lights were on in my neighborhood at 3:30 in the afternoon it was so dark out.
Not much of a week mileage wise but a great week in other ways. I'm feeling pretty strong with minimal aches and pains. Still looking for that perfect late summer/early fall race while I have time to train and before cross country season gets rolling seriously.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles around Sugar House, Foothill, and Millcreek. Perfect morning. 7:35 average pace.
PM: 3 mile walk with Ann. Grilling and relaxing with neighbors and neighbor kids after.
Maybe, just maybe, I'm heading up to Jeremy Ranch in the morning.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fifteen miles today.
I ran the first 12 by myself. Started from home, did a couple laps around Sugar House Park and then wound my way north and west to Liberty Park then a few laps around Liberty on the wood chip. Finished 12 miles at an average pace of 7:35 then ran 3 more miles with Abby in 8:55, 8:50, 8:35.
Happy Freedom Isn't Free Day to everyone.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| PM: 4 miles in 35:58 with Abby. A true recovery day.
Later PM: Walked a total of 3 miles while Andy was playing at the super-nifty new Imperial Park here in Salt Lake City. An earnest and sincere young missionary from the LDS Church (it's a big deal here) invited ust to "Pie Night in the Park" this Saturday at 6:30 to which we'll definitely go because we like pie.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 | 3.00 | 4.00 | 0.00 | 11.25 |
| This afternoon I did my once patented (meaning I used to do it all the time) treadmill fartlek, It's basically 2 minutes at 7mph, 2 minutes at 8 mph, 2 minutes at 9 mph, and 4 minutes at 10 mph. Repeat six times. So, a total of 24 minutes at 6 minute pace or faster.
9 miles for the 60 minute fartlek plus warm-up and cool-down. 11.25 total
1.5 on the treadmill incline.
I'm detecting less life on this blog than in years past. I wonder what happened?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 6.25 miles around Alta High and its environs after school. Threw in some barefoot striders at the end.
Later PM: 2.25 miles with Abby in 20 minutes
Working on my summer reading list...
1. Western Civilization by Jackson Spielvogel (my new AP Euro text)
2. The Boys of Summer by Roger Kahn
3. Lawrence in Arabia by Scott Anderson
4. The Glory and the Dream by William Manchester (probably dreaming on this 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles at Liberty Park plus some core and drills.
Andy's baseball team almost won a game 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| I finally made it up to Jeremy Ranch. Woke up fairly early, had a couple cups of coffee and a bowl of Cheerios with fruit then drove up...
Jeremy Ranch, for the uninitiated, is a rolling dirt road that parallels a creek through some beautiful country up near Park City. It's a little more than 7 miles one way, so 14.25 total miles. It's rolling, but more downhill out and more uphill back. Strangely, it often seems to have a headwind both ways. The elevation is about 6,300 feet.
Today was pretty warm and I ditched my shirt about a mile in. I was sort of planning to take it really easy and just enjoy the run on a perfect morning. So I was thinking about 8 minute pace. But I was feeling pretty good and ended up averaging 7:37 pace. 14.25 miles in 1:48:25.
7:50, 7:42, 7:35, 7:30, 7:43, 7:32, 7:26, 7:31, 7:50, 7:42, 7:46, 7:38, 7:23, 1:23.
The only thing that would have made this run better was some company. I did see some deer, a coyote, and a Bald Eagle ( being our national symbol, I feel it should be capitalized).
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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 an easy mid-day-10k. 49 minutes.
91 degrees, 12% humidity.
Ate a bunch of cherries after I finished.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 4:45 am.
8 miles around Sugar House Park. Last week of school, graduation on Thursday, but lots of work to do before then.
PM: 4.25 miles including 20 stadiums.
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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 |
| Crocodiles can swim between 15 and 18 mph. WOW I say!
PM: 7.25 mile gully longer run. Had to run the last mile in a scorching 6:45 to dip under 8 minute pace for the run. I did not feel good...flat...lethargic. It happens.
Later PM: 3 miles around Liberty Park in 27 minutes with Abby before Andy's baseball game. HIS TEAM WON, raising their record to 1-13.
Andy himself wes 2-3 with 3 RBI's and a couple nifty put-outs at shortstop.
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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 | 9.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles on the treadmill.
1.25 mile warm-up plus some stretching.
9.25 miles in 60 minutes.
.75 mile cool-down.
Looks like Salazar, Rupp, and the Nike Oregon Project are using more that hard training to get their results.
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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 |
| Well, I was thinking about taking the day off but after graduation ended at the Huntsman Center, I went out to lunch at the Wasatch Brewpub in Sugar House and ate like a pig. Then I went home and took a nap. Woke up feeling like a slovenly, pre-diabetic slug so I decided to head up to Jeremy Ranch for a 15 miler.
Instead, I opted for 11 miles of tough singletrack on the Flying Dog Trail above Jeremy Ranck/Park City. Good choice except I was burping up cheesburger, onions, and tater-tots on the downhills and feeling like I wanted to hurl.
11miles in about 1:36 which is about 8:50 average. Lots of hard climbs at altitude the first 5 miles. My Saucony Ride 7's weren't the best choice either. My feet might 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 17 days since my last zero. Feels like it's time.
Last day of school for year 19. We're headed to this place next week for a week of rest, trail running, horseback riding, and fishing. No TV, wi-fi, phone...just unplugging.
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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 miles in 1:54. Multiple laps around Sugar House Park - so hilly.
Too much to do today to make it up to Park City.
Andy hit a grand slam yesterday in his team's 14-4 win. Last baseball game.
PM: 2 mile walk with the dog and with the kids to the 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles at about 8:10 pace. I did some lifting yesterday, including dead lifts and leg presses, so I'm sore today.
Struck out for our cabin in SW Colorado around 2:00 this afternoon. First vacation road trip ever with the dog. Of course he just puked in the hotel room. Fortunately it's the Robber's Roost Motel and they probably won't notice.
Great dinner, as always, at Ray's Tavern here in Green River.
We love staying in places like this.
Moab, Cortez CO, Mesa Verde NP, Durango tommorrow.
Rob signing 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Beautiful run through the San Juan National Forrest. Followed a dirt forrest service road up the Piedra River for about 3.25 miles with Abby and then the rest by myself. It's a tough, but beautiful, run.
According to the sign it's 12 miles to the end of the road. Thinking about bringing a bottle and a gu and doing the whole thing tommorrow or Wednesday.
There's also a trail marathon/half marathon in Pagosa Springs on Saturday. I'm thinking maybe. It's called the Turkey Track Trail Marathon and it looks like a lot of fun.
Big upgrade. They have wi-fi at the office here now so I just need to walk a quarter mile from our cabin.
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5 mountainy miles. First 4.25 with Abby
Signed up for the Turkey Track Trail half this 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Five miles with Abby. Muddy and slippery after an all-night rain. Raining all day too so I'm hanging out in the Archuletta County Library for a while while Ann and the kids do some running around.
Soaked in the mineral springs here in Pagosa Springs and so I feel about 30 years younger 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| I finally made it down to the end of the road. It more or less is a hump. I start at the cabin which is just a few feet above the Piedra River then I climb the dirt road steadily for about 6 miles. By that time the river is just a tiny ribbon you can barely hear. Had to stop there for a minute to soak in the grandeur of the San Juans and imagine Kit Carson guiding John C. Fremont through here 175 years ago when Carson only halfway knew where he was going. But he was a badass so it didn't matter. Then it's rolling for about four miles and a steep drop with several switchbacks the last two miles to finish right next to the river. Ann and the kids met me there and drove me back.
12.5 miles at 8:10 pace.
Heading out for some fishing with Andy at a lake on the Southern Ute Reservation. It probably won't be good because of all the rain, and a trip to Chimney Rock National Monument.
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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 |
| AM: Easy run with Abby plus four striders in front of our cabin. Ann went fishing 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 |
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| | Race: |
Xterra Turkey Track Trail Whatever (6.21 Miles) 00:49:28, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 6.20 | 0.00 | 16.20 |
| I don't even know where to start with this race report but here goes...
I signed up for the Xterra Turkey Track Trail Marathon and Half Marathon intending to run the half marathon. The course is two 13.1 mile loops, hilly and rocky, and about 95% muddy singletrack. After the start, I settled into second place following a Brazillian dude who was running the full marathon. Eventually he built about a 30 second lead on me but I could still see him (I didn't know he was running the marathon). Anyway, we were pretty much all alone and after 3 miles, I figured out why...Brazillian dude missed a turn and I followed him and we got ridiculously lost. When he stopped in the middle of this Forest Service road we began trying to communicate. He was pissed! Talking about how in Brazil trail races are marked every kilometer and such and swearing in Brazillian. He did know the F word in English though.
Anyway, we jogged about 3 miles along the road until I came to a marker I racognized from driving in. We made it back to the start line (also the finish line) and the race directors were sincerely upset and apologetic, one even saying that he had "thought about" putting a person at the turn we missed. Here's where it gets really odd for a mostly road racer guy like me. They offered to do a seperate re-start of the race for the two of us and said they would count the times in the official results. After some thought, the Brazillian took them up on the offer and started out on the marathon again after having already run 7 or 8 hard miles.
I asked them for an entry in the 10k which was a half hour later and they graciously did that for me. So I started the 10k at 10 am, the same time Abby started the 5k. The 10k course went about 2.5 miles downhill on a supper muddy (lots of rain lately in Pagosa Springs) dirt road and then about 4 miles of rolling singletrack with a couple tough climbs. Anyway, once again I settled into second place behind this youngster who really looked like he knew what he was doing decked out in all his Pearl Izumi Racing Team gear and all. So I was in no-man's land once again just after the 5k running some pretty good splits in the 6:20-6:30 range and really enjoying the challenging course when Pearl Izumi dude comes running back towards me.
"Is there a turn-around up there" I said.
"No, we ran off the course". He said.
At this point, I uttered the F word. It just doesn't pay to play follow the leader!
So we started jogging back and I asked him why he thought we were off the course. He said he asked a walking half-marathoner. I asked him why he thought a fat, walking, half-marathoner knew anything about the 10k course. He didn't answer. At this point we encountered the 3rd runner who was a local and assurred us we didn't run off the course.
"Man, you guys came a long way back". He said.
So we did another 180 and resumed racing but I have to admit, I lost a bit of interest. My goal was to enjoy the run and finish 2nd, which I did. But I finished and Andy was sitting on a log about a quarter mile from the finish with a camera and cheering for me so I spunked up a bit and finished with a little bit of pride.
Ran about 7 miles in 49 minutes.
So I ended up doing about 13 miles of racing today in 2 seperate races. So I guess I raced a half marathon. I am sad that I couoldn't finish the half which was won in about 1:45. I would have run about 1:30 or so on that course. They had just about the coolest trophy I've ever seen.
Sigh...
Spending the night in Monticello, Utah tonight and will be back in Salt Lake tommorrow.
Oh, and congratulations to Abby for being the overall women's winner in the 5k!!!!
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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 |
| Made in home at 3:30 this afternoon. Did a little hiking and arch exploring along the way topped off with another cheeseburger at Ray's Tavern.
Gonna take the day off of running.
Good article in my new Outside about Overtraining (OTS) and how it impacts ultra runners.
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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: 1 mile marking a course for my new runners then the Gully Longer Run - 7.25 miles in 55 minutes. Pretty good pace. Hot for 8 am.
Abby completed the whole Gully Long 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| First run of the summer up at Alta Ski Area. Couldn't quite circle the Albion Basin Campground due to snow, but should be able to next week.
I did 13 miles in 1:44 - exactly 8 minute pace. Ran into Blake up at the top which helped. This run starts at about 8,500 feet and goes up to close to 10,000 feet over about 3.5 miles. Then back down of course.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy warm-up and some stretching then 8 miles on the Porter Rockwell Trail in that suburban paradise, Draper Utah. Ran 57:50.
Porter Rockwell was "The Destroying Angel of Mormondom" according to the wikipedia article on him. A good Porter Rockwell quote..."I never killed anyone that didn't need killing".
My team is all looking good but it looks like most of them will miss the rest of the summer for family vacations and LDS Church-related activities. All except my daughter Abby who doesn't have to drag handcarts around Wyoming because she's a Presbyterian.
PM: Lunch at Ruth's Diner with Ann. I love summer.
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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 | 0.00 | 0.00 | 12.25 |
| I got up to Alta at 6:45 am to get in my run before my team arrived at 9. Ran up to the campground and then a bunch of loops. Some snow, but it was fun hopping through it.
Took it a little easier than on Tuesday averaging 8:20 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: 4 mile walk around Sugar House with a little jogging mixed in.
PM: 4.25 miles in 32 minutes around the neighborhood. Keeping it flat. Hot! 94 degrees. Although according to The Weather Channel it only "feels like" 89 when you factor in the 11% humididity.
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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 | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM: 3.25 mile jog around the neighborhood and then a 3.25 mile walk with Andy around Sugar House Park. All I had time for this morning.
Missed running Grandma's today. Next year maybe.
Check out Blake's race report today.
PM: I got interrupted during my morning run by parent stuff so I tried to get in a few miles this afternoom. Fail! Ran one 100 degree lap around Liberty Park and quit feeling like a sluggish turd. I did manage a few high quality strides at the end so that's something.
Tomorrow morning I'm going up to Jeremy Ranch at 6 am. The kids can stare at the screens on their devices all morning and let their brains rot.
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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 around the neighborhood and Sugar House this morning. Time was 2:26:50 for a 7:20 average. Not bad considering I didn't dip under 8 minutes until mile 4.
First 20 miler of 2015 and it's not even July!
Just realized I'm going to Mormon church this afternoon. #suit #tie #100 degrees! I'll think cool until then.
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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: Easy swim and a hot tub soak at the gym while my team was gully running. I'll do an easy run this evening.
PM: 60 minutes of trampoline jumping at the wAIRhouse (get it?) with Andy. That has to count as something. I was tired at the end.
Then 4.25 miles on the ellipticul machine and 2 miles on the stair master.
This completed my afternoon of ancillary training.
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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 |
| 8.5 miles on the AHS track. Included 8 x Flying 30s with a half mile jog between each.
PM: 3 mile walk.
On a sad note, all the ducks are dying at Sugar House Park. I like ducks. According to the Salt Lake Tribune, about 12 ducks are dying every day due to avian botulism.
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles out and back on the Porter Rockwell Trail. A little under 7:30 pace. Hot already at 8 am.
PM: Light upper body workout at the gym. Swimming, floating, hot tubbing.
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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 at Alta Ski Area. Averaged 8:07/mile. Was joined by Blake the whole way.
9:57, 9:08, 9:16, 8:49, 7:39, 8:23, 7:59, 8:11, 8:20, 8:43, 6:51, 6:35, 7:17, 6:36.
Thems were my splits.
Oh yeah, saw two mooses. One young one hanging around the volleyball court in "downtown Alta" and another one up in the campground.
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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: 4 mile walk with Andy and the pooch. We walked around the park - only saw two living ducks and they were just barely hanging on.
PM: 60 minutes of "bike riding" on the Lifecycle. 21.6 miles.
I might be on to something sustainable in my training. Will have to run a race soon to say for sure.
Took the kids to see a movie called "Max" today which has been 100% universally trashed by every critic. They LOVED 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| 14.25 miles at Jeremy Ranch with Jon Kotter Esq.
1:46:51 for a 7:31 average.
Some stuff...
1. Happy with another 70 mile week.
2. Happy with the consistency lately.
3. I've been paying attention to recovering right and that's been working well. Easy to do in the summer months when I have time to nap, go to the gym to swim/whirlpool/sauna during the day etc. I can almost live like a pro athlete for a couple months.
4. I was not thrilled with how I felt today but when I look back a few weeks, I see that I averaged 6 seconds/mile faster on the Jeremy Ranch Road than I did a few weeks ago.
5. I took the day off yesterday, but the 22 miles on the bike left me a little sore. Not the kind of soreness you notice when walking around, but you do notice 7 miles into a 14 mile run.
6. Need to do some workouts even if that means the mileage drops a little. More importantly, need to NOT WORRY about the mileage dropping a little.
7. Might have to address the persistent tightness in my upper right hamstring that sets in the longer I run and on hills and that I fear would really slow me down the last few miles of a marathon - should I ever decide to run another marathon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Taking the 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 |
| AM: Ran 7.25 miles in the gully at 7 am and then did 4 more miles on the treadmill while my kids were running.
If I lived in Missouri, I'd vote for Eric Greitens. Plus he's run a 2:58 marathon.
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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 | 2.00 | 10.00 |
| At the Steiner Sports Complex...
10 miles on the treadmill with 8 x 400 in the middle. Sort of a 400 on, 400 off kind of thing. Started off at 6 minute pace (10 mph) and worked down to 5:27 pace (11 mph) at the end.
Finished with a light strength/core workout and a swim.
Then I sat and read for an hour while Andy finished his day at camp.
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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 |
| AM: Easy 4.25 around the neighborhood. Maybe some cross training later.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the PR in 1:16 something-or-other. Ran with Blake, Cubby, Zach, Read, and a few of my fast young Freshmen and Sophomores. Had the new kids stop at 6 miles.
21st wedding anniversary today. Ann and I are escaping the heat for dinner at The Silver Fork Lodge up in Big Cottonwood Canyon tonight.
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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 morning run around Liberty 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 |
|
| | Race: |
Sandy Classic 5k (3.11 Miles) 00:18:24, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.11 | 0.00 | 6.11 |
| Pretty good race today. Splits were 5:58, 5:48, 6:01 and whatever for the .1
5ks - used to run them practically every summer weekend. Now, not so much. It's a hard race if you run it right. Of course that's true of every race, but 5ks seem different to me.
I'll run Draper Days in a couple weeks and see if I can dip under 18. It's a much faster course than the Sandy Classic.
I ran 4 seconds faster than two years ago when I was a youngster of 48. So this is my Sandy Classic PR.
Late AM: 1 mile walk in the Highland Park 4th of July Parade. Run through the fire hose 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 |
| AM: Easy run at Liberty Park plus six quality striders. Some rope skipping, push-ups and core 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles of trail and dirt road running.
4.13 miles UP on the Flying Dog Trail
4.13 miles DOWN on the Flying Dog Trail
4.25 miles ROLLING on the Jeremy Ranch Road finishing at Mormon Flats where Ann and Andy were hiking.
I found an excellent deep hole in the creek next to the road at Mormon Flats and soaked and swam in it after the run. Then I split a pizza and a chocolate milk from the Jeremy Ranch Store with Andy on the drive back home.
Abby is rock climbing with Steve Anderson and his kids today. I'm glad I hugged her and told her I loved her before she left. :-)
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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| 14.25 miles in 1:51:16 up and down City Creek 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: 2 mile walk with Andy. Close to 1 balancing on the rail on the abondoned tracks next to the PR Trail. Stopped twice to pet a kitty and a zebra.
PM: Walked to the gym. 4 eliptical miles. Weight lifting. Swimming. Hot tub. Swimming again. Shower. Walked home.
Ann is trying to figure out how to purchase one of them smart phones.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 8.25 miles around Sugar House. Had to remind myself that, even though it's summer and I have more time, not every run needs to be EPIC.
PM: 4 miles treadmilling at the gym.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: 4 mie walk around Sugar House with the Ann, Abby, and Andy.
I'm sore.
PM: Easy 3 miles, 2 with Abby. We are racing the Murphy Family 5k tomorrow morning on the Highland High track.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 1.50 | 11.00 |
| Not really sure what I was doing out there today. Ate the F up to use an old Army term.
Started out wanting to do a 5k time trial. Came through the mile in 5:45 but aborted after 6 laps. Ran with Abby the rest of the way. Aimlessly wandered a few miles after that with no real purpose other than to log some miles.
Sub-par past couple days with regards to running.
On the plus side, Mike Trout hit two home runs for the Angels last night to pull into a tie with teammate Albert Pujols for the AL lead going into the all-star break.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 in 2:29:56. Circling around Sugar House.
It wasn't easy from a mental standpoint. Should have done an out-and-back on a mountain trail but couldn't swing it with family logistics.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 7 in the gully before my runners arrived. Solid strength workout after plus some swimming.
Page 106 in John L. Parker's new novel about Quenton Cassidy has young Quenton beating Dunedin's Del Ramers in an 880. Ramers went to my high school and holds the school record in the mile (4:10 run in 1969) and went on to a solid career at Florida State.
If you google Del Ramers, Dunedin you can learn more.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: Ten miles in 1:13:33 on the Porter Rockwell Trail with Cubby and Chase. Felt pretty good after a day off.
PM: 4.5 easy miles at Liberty Park. Included some fast striders.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles at Alta Ski Area.
Beautiful up there today and I felt like running for hours but I'm racing Saturday and I'd like to have a little zip in my legs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy in the afternoon heat - which really wasn't that bad.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Draper Days 5k (3.11 Miles) 00:17:59, Place overall: 20, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 2.00 | 1.10 | 12.60 |
| * Official race results may record an 18:00 time :-) I haven't seen them and can sometimes have a quick watch finger at finish lines.
Mile 1 - 5:48
Mile 2 - 5:36
Mile 3 - 5:55 (wimpy)
.1 - 40
Beautiful morning. Perfect race conditions. Raced fairly well but tucked in behind a runner from Ogden High School on the third mile when I should have pushed it a little harder. Fourth master I think behind Mark, Sasha, and Dennis. I know Dennis ran 17:30, not sure about Mark and Sasha.
2 mile warm-up and 7.5 miles in the gully on the way home.
Correction...Sixth master behind the guys I mentioned and some guys I've never heard of.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles of warming up and cooling down.
Weights/plyos/core
I count this as a hard 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM : 8.25 miles in the gully at practice.
I'm a little sore from the weights yesterday but not as much as I have been. I'm starting to think the body adapts to specific stresses placed on it. Will look into the research.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Whew! 14 miles on the Flying Doggie today in the late morning, early afternoon. That run kicked my rear end. Wiped out pretty good coming down. Ouch. Legs were sore from the DOMS from Sunday's weights. Averaged 8:30.
My Aunt Marj in Portland is very sick and just went into hospice so I have cancelled my trip this weekend to the Boulder Running Clinic in favor of a trip to Portland to see her for probably the last time. Super cool person, one of my favorite relatives.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 of elipticaling.
Drove to Baker City, Oregon today. Staying at the local Best Western, a small outpost in the world's largest lodging chain.
On to Portland tomorrow after a visit to the Oregon Trail Interpretive Center here in Baker City.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Early 4 miles with Abby in Baker City before getting on the road. 300 miles to Portland.
Nice town.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 here in one of the best cities for running in the world.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.83 | 0.00 | 0.00 | 0.00 | 2.83 |
| 2.83 miles around the motel in Klamath Falls, Oregon. Possibly the crappiest town for running in a state known for running. Klamath Falls is the anti-Oregon. If you don't like the progressive, healthy, outdoorsey, hipster Oregon, this is the place for you.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Finally!!!!
A decent run on this trip. In fact, probably a bucket list type run. 14 miles in Crater Lake National Park - most of it following the Rim Trail around the lake and about 3 miles with Abby. The last two miles was down the Cleetwood Cove Trail to the lake where Abby and I jumped from a 20 foot rock into the lake. That was fun.
Look at Abby's new picture to see what that was like.
Hot tubbing now at our hotel in the thriving metropolis of Burns, Oregon. Back home 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles around the neighborhood after a LONG day in the car.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 hard mid-day trail miles in Park City. 8:45 average.
Abby said I needed to change my profile picture and that she had an "awesome" one. By awesome she meant a sideways picture that is too smal with me in the shadows.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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: Easy 6.25 miles on the Porter Rockwell Trail.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Typical Thursday Alta run except I held way back what with a race on Saturday. Ran the last three miles down the mountain with Abby at about 8:50 pace so hopefully my legs will appreciate that on Saturday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Couple miles walk-jogging around the neighborhood with Andy. Saw Jon Kotter running at a fast clip up Stratford Ave. only 1 week after his Des News win.
|
| 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) 02:18:24, Place overall: 30, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I ran about 30 seconds slower than last year bur ran WAY more relaxed and conservatively. Didn't wipe out at all on the downhills. Finished second to Taha in the 50-54.
I had fun today and still felt fresh at the finish.
Splits - 10:40, 10:04, 9:41, 9:30, 11:14, 10:50, 17:26, 11:08, 7:24, 7:14, 6:44, 6:44, 6:58, 6:51, 6:07
The 17:26 split included a mountain called Jupiter Peak. It's rocky, steep, and not really possible to run. You just mostly crawl on all fours. A couple times I almost fell back down the mountain.
I enjoyed driving up with Tayte Pollmann who ended up winning the whole thing in 1:50. Tayte is 18 and just graduated from Brighton High School and I've got to know him this year because he trains with my Alta team sometimes. He's going to The University of Portland in the fall. I think it's pretty unique for a high school kid to win a race like 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day.
Very few of the thousand new people who have joined the blog recently are actually posting workouts #runnersworldreaders
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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 |
| 5.25 easy, flat miles around the neighborhood. 1.5 with Andy. Still pretty sore so this was a nice one of them active recovery type runs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in the afternoon heat which relly wasn't that bad. From home, 3 times around SHP, and back home.
I decided to make the Xterra national trail running championships at Snowbasin the focus of my running the next couple months. It's a half marathon on a tough, but not crazy tough, course.
Why?
1. I've never done it before and it sounds like fun.
2. It's on a Sunday! Unheard of here in Utah. You know how most people here can't race on Sunday for religious reasons? Well, I usually can't race on Saturdays for work related reasons, i.e. cross country meets.
I'm hoping all my traditional masters rivals will have their butts in the pews on Sunday leaving me to clean up the awards.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the Porter Rockwell Trail. Legs still not 100%. Probably not 70%.
Abby and I had breakfast with Adam Goucher this morning at the Best Western down in Sandy.
So after dropping my mom off at the airport early this morning, Abby and I went down to Sandy for practice only we were about 40 minutes early. Abby asked what we were going to do while we waited. I told her we were going to go to the Best Western Cotton Tree Inn and have breakfast. She refused claiming that "that would be stealing". I said "fine, you can sit in the car", which she did. Actually I was just planning on getting a cup of coffee and reading the newspaper and while I was in there I bumped into Adam Goucher eating breakfast. He's here with Tim Catalano (with whom he wrote Running the Edge) promoting a new venture at the OR show. So I invited myself to sit with them and had a great conversation. Abby came in a few minutes later and I got a good picture of her with Adam.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 12.75 miles at Alta. 8:40 average.
Saw four moose and two deer and many rodents.
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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 |
| AM: 2.25 mile neighborhood walk.
Sad to report that Andy's goldfish, Bubbles, died yesterday. Andy made him a nice coffin out of Leggos and we had a nice service for him in the backyard.
He was a good fish.
PM: 10.25 miles on the treadmill. Ran most of it over 9 mph and did one 5 mile stretch in 31 minutes.
***FISH UPDATE*** I got home from work and we have a new fish to replace Bubbles. Andy can't decide whether to name him Bubbles Jr. or Buddy.
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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: |
Dash for Donation (3.11 Miles) 00:23:06 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I ran the Indermountain Donor Services Dash for Donation at Sugar House Park this morning with my daughter Abby.
It was a super morning. One of my super motivated 9th graders ran right around 19 minutes. It was great to hang out with Jake and Andrea who were a big part of organizing the race through Jake's work.
I ran the whole way with Abby who ran a 5k PR by about 2 minutes. I'm sure she'll put a race report up later.
I think that might be it for me today as far as running goes.
PM: Hot tub, swam a few laps, sauna, pool.
I registerd for a 6 mile trail race up at Alta tomorrow. 2,500 up, 2,500 down. Tops out above 11,000 feet. According to the website, it's "65% runnable".
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Discrete Peak Series - Alta (6.1 Miles) 01:28:52, Place overall: 44, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| This was the hardest race I've ever run and I have the bruises and cuts to prove it.
Discrete Trail Series Alta race. Not really running except for a mile or two, Mostly hiking, rock climbing, mountain climbing, bouldering, falling down, and whining inside my head.
Feast your eyes on these splits...
Mile 1 - 19:06
Mile 2 - 21:07
Mile 3 - 19:44
Mile 4 - 15:25
Mile 5 - 5:53
Mile 6 - 6:43
I think they pretty much tell the story. I won't be running this one again.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Easy swim, walk, hot tub.
The good news is that I'm not really sore from yesterday except fot where I'm bruised from falling. Still, thought I should pay attention to recovery today. Maybe some easy running later.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| So I took another day off. I ate a lot and probably gained about 12 pounds. Wiped out all my fitness gains from the summer.
So this Donald Trump guy seems to be a big deal 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Day 3 of recovery. 4 easy miles plus some core stuff.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 trail miles at Alta. Last day of summer for me.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 blistering miles in the PM heat.
Ann and I are heading to The Depot tonight in downtown SLC to see Jason Isbell - my favorite singer of the last couple years ever since I heard him sing "Outfit" with his old band, The Drive by Truckers.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 3 mile walk with Andy. Lawn mowing, strenuous yard work.
PM: 5 miles around Liberty Park.
I'm not quite right running-wise. Haven't felt any real energy for a couple weeks. Probably running Jupiter Peak and the trail race at Alta in back to back weekends, while hardcore and manly, was also dumb.
That's 2.5 hours of hard racing one weekend and 1.5 the next on consecutive weekends - and not the type of racing I'm necessarily used to. It's just been a GRIND this week to get in some minescule runs.
I'm not too alarmed. I'll try to take it easy, get some rest, and eat better.
Actually. I'm not alarmed at all. Just the way it is.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Went to the airport at 9 am this morning to pick up Joah Spearman who's in town on a semi-annual visit. I met Joah when he was in middle school back in 1996 and running on my high school track team at Berea High in Greenville, SC. Now Joah is the founder and CEO of Localeur, the best travel site on the internet in my opinion.
Found out that Philadelphia and Boston will be the next two cities up on localeur within a month or so. So if you're in Boston in April, check it out.
Came home for a change of clothes and then did four laps with Joah around Liberty Park. Great to see him getting into decent running shape.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on the treadmill at the Sandy gym after work.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I took the day off as I asn't able to make it to the gym and I don't feel like running outside when I can't see Mt. Olympus from my house.
Seeing Wilco tonight at Red Butte Garden. I'm on a cocert roll like when I was in my 20s or something.
My top all-time concerts
1. REM with The Minutemen opening - Township Auditorium, Columbia SC, 1985
2. Tom Petty with The Replacements, USF Sun Dome
3. Neil Young with Sonic Youth and Social Distortion, USF Sun Dome, 1989
4. REM all by themselves at The Ups Club, Greenville SC, 1983.
5. REM (I like REM) with Fetchin Bones at the Mud Island Ampitheater, Memphis Tn.
6. Johnny Cash with The Jayhawks at The Orpheum Theater, Minneapolis Mn, 1994
7. Tom Petty with Jackson Browne, The E Center, SLC, 2005
8. The Who, Coca Cola Apmitheater, Atlanta Ga, 1988
9. All shows by The V-Roys at The Handlebar in Greenville SC
10. Jason Isbell at The Depot, SLC, last Friday
#1 embarassment of my life - I've never seen Bruce Springsteen. Hands down my favorite band I've never seen. Still time though.
I'd put U2 at Williams Bryce Stadium on the list from 1992 but I don't like stadium concerts. It was pretty good though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Early morning 7 miles around Sugar House Park. Really early!
Excited to be watching McFarland USA and eating ice cream at cross country practice this afternoon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles at Jeremy Ranch with my team. Really happy with my team today. Everyone reached their goal of "longest run ever'.
Abby ran 10 miles!
I have a question... most of the people who read my running blog are from Utah and you know that last year at this time I was thinking seriously about leaving Utah because of the near intolerable hostility for teachers and public education in this state which mostly comes from our Republican dominated state legislature and our unelected state school board and superintendent.
My question is, after reading something like this, what is your reaction? As a teacher for 14 years in Utah, I can guarantee you that it's almost all true.
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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 |
| AM: After Ann got home from working her typical 12 hour night shift on Saturday night, we put her to bed for the day and the kids and I went for a 3 mile walk with a detour by Dunkin Donuts. Played in the creek on the way home.
Late AM: Easy 4.25 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles of stair mastering and elipticaling.
98 degrees here today. Rough cross country practice 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. 15 hours at work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. 15 hours at work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in the gully. Hot - 90 degrees at 3:30.
Ran a little ways with Abby after I busted her walking. Had to spend some time gently explaining to her how little actual improvement occurs when you are walking.
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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. Walked 2 miles around Liberty Park with Ann before Andy's game.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Grass relays XC meet at American Fork. Left the house at 6:30 this morning got back at 2:00. Hot! 96 degrees today.
Abby ran a 14:25 over the 2 mile course which includes 28 hay bales to jump over. Moved up to our #5 girl.
I ran 5 miles on the treadmill and lifted weights 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy run around Sugar House and the neighborhood. Ran the first 4 with Abby and then a little over 4 on my own.
Sore from the weights 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 easy in the avenues during baseball practice. Plus some sit-ups and jump roping.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 sluggish miles around Sugar House. 90 degrees ar 6 pm and I'm struggling either with a cold or allergies. Just grinding it out 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 EPIC miles at xc practice plus some other stuff setting up the circuit training route.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Here's to the memory of Atlanta's 688 Club. A place where I spent a lot of time back in the 80s.
I was reminded of it by my current quantcast number - 688.
It dropped down to 678 in the last 10 minutes.
***ANNOUNCEMENT***
The runners of the Alta High Cross Country Team (those that are in town) will be doing a run at Alta Ski Area at 9 am on Monday morning. All blog folks are welcome to join us.
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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 |
| Treadmill miles at the Sugar House gym after work.
Somebody moved my cheese and I'm working hard to find it and adjust to its new locale.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| After am practice, I went to the gym and did 5.25 on the treadmill, 1 on the elipticle, and 1 on the stair master.
Little swim after. Now to gorge on some college football. Here's hoping the Furman Paladins dominate the Coastal Carolina Chanticleers!
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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: 6.25 miles around the Foothill Loop. 43 degrees!
PM: Couple hours of hiking at Alta with the fam followed by hot tub, beverages, and dinner on the Alta Lodge deck.
Bill Levitt knew how to live life.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| An honest 10 at Alta up to Albion Basin and around a bunch of times. Great practice today!
Saw two moose walk right up next to the Alta Lodge when I was hot tubbing after. I feel ripped off when I don't see a Moose. No doubt the crazy crowds today up at Albion and Cecret Lake were forcing them to seek solitude down below.
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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 was reading some Percy Cerutty this morning. That guy was so Old School that his ideas sound refreshingly new 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the old Porter Rockwell. Hot.
Abby ran well at practice 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 |
| Zero all around 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile at Murray Park.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles at Jeremy Ranch. Took the whole team up there today and met Jake and Andrea. Andrea ran a full 12 miles with some of my faster girls - awesome!
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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 |
| Two easy laps around Liberty Park. Seriously, that's all. While I was running I was pondering ways I might include more running in my 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 treadmill miles. Really enjoyed 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles on the treadmill. After a 1.25 mile warm-up, I alternated hard-easy efforts every quarter mile. "Hard" efforts were about 6 minute pace.
Hot tub soak 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the Porter Rockwell at cross country 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 mile walk in the evening. Some with Andy, some by myself.
Hard day today. Just playing defense.
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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 |
| Squeezed 5 miles in between getting home from work and Andy's baseball game. Perfect evening weather wise.
Back at it at 6:30 am for a cross country meet tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Running around the cross country course plus a treadmill run at the gym.
The treadmill run might actually qualify as a workout. Did 6.25 miles with half under 6 minute pace. That's flying these days!
I remembered why we stopped running the Wasatch Rendezvous in 2008. 16 SEPERATE RACES are hard on a coach and a coaches voice. Especially if the coach is the type that believes his runners will run faster if he yells louder.
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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 |
| AM: 2 mile walk around the neighborhood.
Planning on a run up at Jeremy Ranch after church this afternoon.Should be perfect up there.
PM: I parked at Mormon Flat along the Jeremy Ranch Road and then did 6.5 miles out and back on the road. Then I headed west from Mormon Flat on the Pony Express/Mormon/California trail for another 6 miles.
Andy is 10 today. Celebrating tonight with his favorite dinner - meat loaf and mashed potatos!
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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 |
| I started out on a pavement pounding run around Sugar House after i got home from work. Felt a painful twinge in my left knee that felt a little worse than your average little ache. Decided to bail on the run. Went to the gym for 4.25 miles of elliptickle fun.
The Sugar House 24 Hour Fitness is not my favorite place at 6 pm.
Fish tacos for dinner!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Dropped Andy off at the Central City field for his game tonight and squeezed in 6.25 miles around Liberty Park before his second at bat. Got back in time to see him hit a two run double.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 mile fartlek on the treadmill.
Watched Into the Wild with Abby tonight. I loved the book, liked the movie, and I still listen to the Eddie Vedder soundtrack every now and then. So I'm thrilled that she'll be reading the book in her English class this year. I wish I had English teachers like that when I was in high 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I'll give myself a mile for running around the West Jordan Soccer Complex during the cross country meet.
The Utah National Guard has more AH-64 Apache heliocopters than many small nations. I feel safe.
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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 |
| AM: 2 mile walk/jog around Sandy
PM: 4.25 miles around the Salt Lake Cemetary during Andy's baseball game.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Out 4 miles on the Jeremy Ranch Road to Mormon Flat, then west on the trail (Mormon/California/Pony Express) 3 miles. Then back for a total of 14 miles.
I ran with several of my cross country boys plus Jake. We saw 3 mooses, a red tailed hawk, and an otter.
Abby ran 11. Longest run ever!
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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 |
| Cross training at the gym. Treadmill, elipticle, stair master.
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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 |
| I needed some mountains today so I delegated practice today to the assistant coach and took Abby up to Alta to run.
7 miles up at Albion Basin. Beautiful and much needed. I've been frazzled a lot lately.
Abby is a super kid. I had three seperate moments today when I was just really proud to be her dad.
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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 failed to run today. Didn't get home from work until 9 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on the treadmill machine. More parent-teacher conferences tonight.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Today is my 51st birthday. I ran 5.1 miles in 51 minutes.
Fancy family dinner tonight at Chipotle followed by conferences at Andy's school with hs teacher, a visit to the book fair, and birthday cherry pie and ice cream on the front porch.
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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 XC Invitational Open Race (3 Miles) 00:18:40, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| AM: 3 mile walk...
I had a lot of fun with this race today at the Round Valley Trails. Splits were 6:28, 6:23, 5:50. I actually borrowed a pair of spikes from Read Hadfield, my #1 runner. So I sort of looked like a real cross country runner. Pretty decent race considering my 30 mile weeks these days.
It ain't the St. George Marathon but it was still fun and way cheaper.
Got a funny birthday card from my sister today. The outside has a cartoon picture of the Grim Reaper hopping on stones across a river and it says "birthdays are like stepping-stones to death".
Then on the inside it says "but the stones are really pretty and there are lots of bars along the 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine miles at Liberty Park. I ran the first lap with Abby and then we ran in opposite directions so I could pass her twice every lap. Abby ran 7.5 miles.
Lots of food trucks in Liberty Park. Food trucks are the thing these days.
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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 |
| 8.5 miles on the Jordan River Parkway in 62 minutes. Dipped under 7 minutes pace for a couple miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned and unwelcome 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the new treadmills we got at Alta High plus some weights/strengrh training.
We had dinner at the Olive Garden thanks to my mom and the gift card she gave me for my birthday. Andy and I walked home through 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jogged up th The King's English to get Ann a birthday present.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice run around Sugar House Park after I got home from work. Had a nice talk with my boys at practice today how we might make it to the state meet with 3 freshmen and a sophomore on the varsity despite being in the same region as Timpview, Timpanogos, Provo, Orem, Mountain View, and Corner Canyon.
Today is Ann's birthday which is always a good day because we met on her 25th birthday back in 1992 in Greenville, SC. I was invited to a surprise party for her by a friend of mine who was dating a friend of hers. The first thing she ever said to me was a comment on the large veins in my forearms and how she appreciated that as a nurse. I was running a fair amount then and I remember I had just run a 10:17 two mile in an Army PT test a couple weeks earlier. We went on our first date a week later. We had dinner in downtown Greenville and then went to see a movie called "Hero" with Dustin Hoffman and Andy Garcia. After that we drove north on Highway 25 to and just drove around the mountains of western North Carolina in my Toyota pickup until about 2 am. Stopped for coffee in Hendersonville. When we got back to her apartment she told me to wait for a second and she ran inside. She came out a minute later with a bottle of windex and some paper towels and cleaned the inside of my windshield. She was worried about me not being able to see.
Today we got take out from Pei Wei and had cake and ice cream that Abby made.
I just realized, the internet didn't really exist at that time. I'm not sure what I did with my time, how I learned things ( books maybe?), or established relationships.
Yep, a pretty good 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I did a 6 mile run around Sugar House with Jake and Andrea. We left at about 6:15 when the weather was perfect.
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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 | 2.50 | 7.00 |
| 2.5 mile warm-up finishing at the Highland High track.
10 X 400 with a 200 walk/jog interval.
86, 85, 84, 82, 80, 80, 79, 79, 78, 73
The 73 hurt. I'm pretty happy with those splits. It's crazy how long it takes to work into things at 51, but after a while the body gradually warms to the idea of running fastish.
My daughter Abby ran 20:49 today for 3 miles at the Region XC championships. I'm so proud of her.
Cooled down on the track and back to 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles at Liberty Park. First couple miles with Abby who ran 7.5
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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 |
| 2.25 mile walk.
My legs were really sore today so I just walked around Sugar House park in the evening while Abby did her 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five treadmill miles plus a pretty decent weight workout with some moderate plyos and a smattering of positive thinking. It all adds up to a general feeling of wellness.
PM: 2 mile neighborhood 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 60 minutes around Sugr House and the HH track.
After my run, I went to Abby's blog and edited her last two blog posts - mostly adding apostrophes which she seems to be allergic to.
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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 Liberty Park. My legs were tired.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM: Walked to the gym. Ran a warm-up and cool down on the treadmill with weights and plyos in between. Walked back home. I'll try to run this afternoon before the soreness sets in tomorrow.
PM: 3 miles easy plus a family cookout in Millcreek Canyon. Managed to mostly keep Andy out of the river.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 miles up and down City Creek Canyon in the rain.
Abby did 8.25.
Located the Wasatch Crest Trail this morning and was planning on doing a good trail run but I gave up because it was Mountain Biker Disneyland and I got tired of sharing the single track with them. Sharing meaning runners yield to mountain bikers 100% of the time.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 3 laps around Liberty Park with Abby.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, mostly cross training, at the gym.
It was Foul Persons Night in the sauna/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 | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| 2.25 mile warm-up.
Hard weight workout in the Alta weight room.
These weights will enable me to run a sub 17 minute 5k in the spring... at the Leopard Run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the treadmill. Averaged about 7:20 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Heading downtown tonight to see the last Jazz pre-season game with the Denver Nuggets.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 mile then weights/strength training.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 3 mile walk.
PM: 8 mile treadmill run. More walking to the gym and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| My knees really hurt today so I quit my run after hobbling a mile. Pain under each kneecap. There was no pain two days ago. Maybe it's the lifting I've been doing? Certainly not the high mileage.
Walked 2 miles with Ann.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another off day with regards to running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run around the neighborhood between getting home from work and having to have Abby back at Alta for an orchestra concert.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Watched post-debate coverage and analysis on TV. Let me just say...the Republican Party is one squared away political party with absolutely zero dysfunction. They have a 100% chance of winning the general election.
I've topped 5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 37:20. Ducked under 7 minutes for the last mile. Feeling chipper in the chilly weather. I had to stop after 5 miles though because I was tired.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Three laps around Liberty Park on a perfect day for running and pretty much anything else.
Washed the car after - an annual ritual. Then stopped by The Annex.
PM: 3 mile walk. Just had to be outside.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Trail run in Park City today. Took a wrong turn and ran a lot further than I wanted to.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, I fear I may have messed up my left knee a little on my little adventure yesterday. I'll take the day off and think positive thoughts.
It was light out when I drove to work this morning and an absolutely beautiful one. Seeing the sunshine coming down Big Cottonwood Canyon and bright peaks of the Oquirrh Mountains to the west makes me regret that I have a job I have to go to every day and that I can't just spend every day outside.
There are some plusses to having a job I suppose.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Hobbled around the Alta track a little bit.
After that I did a fairly hard workout in the weight room with lots of core. That's something.
I'm choosing to vote for Ralph Becker for a third term as Salt Lake City's mayor today rather than Jackie Biskupski simply because I don't feel like saying "Biskupski" for the next four years. I know, not the best way to choose.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 around the neighborhood. Felt pretty good.
Jazz home opener!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 at school between practice and the annual Alta Cross Country banquet. It was a good 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles around SHP. 7:45 pace. Kind of creaky.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 and cooling down with Abby at the pre-Foot Locker meet at American Fork.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around the Foothill Loop plus a little extra. I give this run a solid 6.5.
PM: Walked to the gym. Lifted for a while. Walked home. Overdid it on the leg presses - as usual.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Family night at Liberty Park. Ann, Andy and I walked/scootered around the park in a clockwise fashion while Abby ran around counter-clockwise. Cold and blustery!
Walked 3.5 miles then had cheeseburgers at The Habit in Sugar House to negate the exercise.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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. Good run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 treadmill miles.
Happy Veterans Day to all you veterans. Thanks for your service!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| AM: Lots of push-ups and sit-ups.
PM: Very nice run after school on the Porter Rockwell Trail from Draper Park. I ran the first mile with Abby and then the next 7 by my lonesome. Turned around at the end and ran the last quarter mile with Abby.
Met Ann and Andy at the wAIRhouse after for an hour of trampoline jumping. Trying to get Andy in shape for Junior Jazz.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| 2 easy miles plus some serious lifting. Nice hot tub soak after.
Hoping for a nice trail run in the morning if that's possible.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles on the muddy Jeremy Ranch Road.
I was sore from the weights yesterday but way better than I would have been a month ago.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in 63 minutes. Stuck mostly to the Highland High track. Boring, but cushy. No shirt most of the way so I got a nice vitamin D boost.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I took the day off.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy 10 at SHP after work. I ran the opposite direction as Abby so I could run with her without running with her.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 weights and lots of plyos. Hard workout!
Fortunately the hot tub wasn't heavily stocked with crazies 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 treadmill miles. Brisk tempo!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run around the neighborhood after work. Andy joined me for the first .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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| What a Saturday morning run should be - and probably my last trail run of 2015 unless I squeeze one in in California at the end of December.
I woke up pretty early this morning and had a huge bowl of oatmeal with almonds, banana, and maple syrup along with a couple cups of coffee. I looked at the weather up in Park City and saw 15 degrees with a 6 degree wind chill. But it was sunny! I figured since Flying Dog and the other Jeremy Ranch trails are generally south and west facing, I'd at least have sun most of the way and it would warm up quick.
Started around 9:30 when the trail conditions were perfect. I could tell right away though that when the sun melted the trail that it could be a muddy mess on the way back. And treacherous too on the downhills. Decided to worry about that on the way back. I turned off the Flying Dog trail onto the Jeremy Connector trail.
Here I noticed that I was being stalked by a coyote. The thing kept track of me for about 15 minutes. I was a little concerned even though I think I could handle a coyote. Doesn't mean I want to though. Fortunately he disappeared when I got to the leafless aspen grove.
I had to turn around a little over 4 miles up because the snow got too deep. I returned the same way I came except I found a great, rolling stretch of trail about a mile long that I did 4 times to add distance to my run. On the way down it was super muddy as I suspected it would be. Brooks Cascadia's really hold on to a lot of mud so my feet were gunked up and heavy. Lots of slipping but no falling.
So I made it through 14 miles of mud, ice, and snow without incident until I was a couple hundred yards from the finish and could see my car. Here my foot hit a rock and I wiped out pretty hard. I did a nice combat roll though and avoided major damage although I did mess up my Garmin.
Got a big chocolate milk from the Jeremy Ranch Store. Called Andy and told him I would bring him a Pizza Hut pepperoni pizza if he ran 1.5 miles before I got home.
Great morning! I think I'm going to get a pair of snowshoes this winter so I can get into the mountains more.
A big salute to my alma mater, Furman University, for finishing 13th at the NCAA cross country championships!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 miles around Millcreek and Holliday with Jake, Andrea, Allie and Abby Murphy!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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. Survived the "bomb threat" at school today. Classes only at 50% so pretty much a waste. Got my haircut. Went for a walk with Ann.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10 miles around Sugar House. Blustery. Felt pretty zippy today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles including a half mile with Andy around the block.
Lots of push-ups, sit-ups, jumping rope.
Snow is coming...
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 circling Sugar House Park. Wicked cold wind chill! Despite that, I counted 6 Turkey Bowl games going on in the park and hundreds of walkers/runners. Thumbs up to my hearty fellow Utahans!
Abby joined me at the beginning then did her own run around the park along with 10 hill sprints.
Happy Thanksgiving fellow FRBers!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Drove to Liberty Park. Ran 11 frigid miles. Battery in car dead. Forgot phone. Walked 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| I was supposed to have practice this morning but none of my runners showed up. Instead, I met Tayte Pollmann at the gully and we did the Gully Longer Run in the snow. Not sure I'll be able to run in the gully until the spring.
Nice hot tub soak after. I needed it after a 50 mile 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ancillary training day.
4.25 miles elipikaling, 2 miles stair stepping, 200 push-ups, 200 sit-ups and assorted ab exercises.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles around Sugar House. Almost a perfect run. Last 2/3 mile with Andy who's getting ready for Junior Jazz.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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. Two mule walk in the evening plus some push-ups/sit-ups
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine miles on the Porter Rockwell with my team.
Heading down to California tomorrow for the Foot Locker West Regional XC meet. Includes a trip to Disneyland so the kids are excited.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| Easy run around beautiful West Covina and a few striders after a L-O-N-G day on a bus.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 |
| AM: 5 easy miles around the neighborhood of the West Covina Days Inn. Nice socal weather is tho only thing good I can say about it.
Packet pickup, course jog, and then spending the day at Newport Beach.
Late AM: Ran the Mt. Sac course twice plus some striders with my team.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero. Got in from Disneyland at 1:30 am. Spent the rest of the day driving back 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pooped. Slept late (by late I mean 6 am), came home and napped and got reaquainted with the fam.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 treadmill miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| From home, 3 laps around Sugar House Park. Right hamstring, very troublesome.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | 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 plus some easy lifting.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on a crappy treadmill.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 halfway decent miles around Liberty Park with Abby. Chilly, but beautiful, morning.
PM: Went for a 3 mile walk. Started out with Andy but we got to the end of Glenmare St. and he ran into a bunch of boys playing basketball in the street and decided to stay and play.
Semi-annual booknotes post...
So I've been making a serious effort to actually read books lately. Whole books from beginning to end. I used to do this a lot before the internet destroyed my attention span. I've been working to re-build it. So here's what I've been reading.
City of Thieves by David Benioff - a novel about the seige of Leningrad during World War II.
Petty by Warren Zanes - the bio of Tom Petty and the Heartbreakers, maybe my favorite band. Great book, perfect author.
The Animal Keepers by legendary Wisconsin cross country coach Donn Behnke. Loved the book but it made me feel inadequate.
438 Days by Jonathan Franklin - a riveting true story of a Mexican fisherman who survived 438 days drifting in the Pacific after being caught in a storm and having his motor fail.
Symphony for the City of the Dead by M.T. Anderson - A non-fiction account of the seige of Leningrad focusing on composer Dmitri Shostakovich and the "Leningrad Symphony" he composed in 1942. Just started this 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Four laps around Liberty Park plus 6 long striders. Hamstring improving.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 treadmill miles at about 7:00 pace. Had about a foot of snow today.
If you're a high school running coach or just interested in learning about good training you should get a membership at highschoolrunningcoach.com
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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: 100 push-ups, 100 sit-ups, snow shoveling.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| PM: 8 miles around Sugar House Park. Fun watching all the kids on the sledding hill for the first time in a couple 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 |
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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 |
| AM: 105 push-ups, 105 sit-ups/abs.
PM: 5.25 on the treadmill and 2 on the stair master. Finished with some rope jumping.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 treadmill miles. Averaged 8.3 mph which is really fast for me these days. Almost 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 |
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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 |
| 12 miles around Sugar House Park. Generally 8 minute pace, the last mile with Abby as she finished up her run.
PM: Went to Star Wars with the whole family plus grandma. Non-stop fun from beginning to end. And we got to see Utah Jazz player Trevor Booker who was in the same theater.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 5.5 cold, slushy, snowy miles. FUN!
PM: 4.5 hard eliptical miles. I say hard because I was sweating a lot and breathing hard. Then I did about 50% of my normal weight routine because I haven't lifted for a couple weeks. Hopefully I won't be too wrecked tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.5 miles plus 6 striders and some jumping rope.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | 2.50 | 2.00 | 10.50 |
| 10.25 mile treadmill fartlek. Mix of easy running, moderate running, and pretty hard running. I guess that's a fartlek.
Interesting that Donald Trump is now mocking Hillary Clinton's bathroom habits. Making fun of a woman in that fashion is contrary to my raising. But there's absolutely nothing the man can say that is disqualifying to his rabid and worshipful supporters so I suppose we have to put up with hearing about it for the next several months.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| I get a gold star for avoiding the treadmill this morning. Started out in super crappy conditions, horizontal blowing snow, lots of slush and ice - my fingers and toes hurt. 8:30 pace was all I could manage. The sun came out at the end and it was beautiful and I could see the steam rising from my clothes while I ran.
PM: 2.25 miles. Weights.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 4.25 easy miles around the neighborhood. Cold. Maybe a beach run with Abby this evening?
PM: Just a mile jog on the beach and a short swim to de-stress from the drive from LA.
Pizza tonight at Sam's Giant Manhattan Pizza in Grover Beach Ca. We Murphy's always have pizza on Christmas Eve.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Merry Christmas to the FRB.
6.5 miles up and down Pismo Beach and through the downtown a bit. No shirt to get a little Vitamin D boost. I got lots of weird looks from the locals because it's in the 50s and Californians dress like it's below zero when the temp drops below 60.
This was my 37th consecutive Christmas Run. Every one since 1979, and one of the best. You can see me running up the stairs from the beach to the Kon Tiki at the Alta Cross Country Instagram.
PM: 4 more beach miles. Much better tonight at low tide and firm beach sand.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| AM: 8.5 miles on the nifty Woodway treadmill at the PBAC followed by a swim and hot tubbing. Walking over to the Splash Cafe now for the best clam chowder in the world.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Easy run plus the weights/plyo routine at the PBAC. Only partially made up for my gluttonous excesses last night.
PM: 12 times up and down the Kon Tiki steps. Took about 20 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| One last run here in Pismo Beach before heading home from LAX tonight.
9 miles easy - just exploring. Then breakfast at the hotel which included lots of sugar and simple carbs so Ann and I walked a couple miles on the beach to counteract the insulin spike.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on the Jeremy Ranch Road. It's packed snow up to the Morgan County line and very runnable in trail shoes. Feels a lot like running on packed beach sand which I've done a lot lately. Once you get to the barn the road is considerably less maintained but still runnable for a while in tire ruts. I turned around at 5.5 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 | | 5.25 | 0.00 | 4.75 | 0.00 | 10.00 |
| Wrapped up 2015 with a stellar treadmill run. Alternating hard/easy quarter mile segments for a little over 10 miles.
I've been listening to Chris Stapleton's Traveller album a lot lately. Love it! Especially good is his cover of the old George Jones classic "Tennessee Whiskey". Stay away though if you don't like your grandpa's country music or songs about whiskey and women problems.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2310.34 | 21.00 | 59.95 | 11.35 | 2402.64 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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