"A Hefty Hunk Of Steamin Junk"

January 2006

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

 2024:

I'd like to just run more overall. 

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 3.25 Month: 79.96 Year: 197.09
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 155.88
Nimbus 25 Blue New Lifetime Miles: 50.55
Nimbus 26 Dark Blue Lifetime Miles: 34.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
832.690.00108.500.000.00941.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.200.000.000.000.0026.20

OGDEN MARATHON; 4:19:23. FIRST MARATHON

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

EASY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

SPEED WORK

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

EASY RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

EASY RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

TEMPO RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

EASY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

EASY RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

HILL WORK

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

TEMPO RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

EASY RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

HILL WORK

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

EASY RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

LONG RUN TEMPO

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

SPEED WORK; 12X400 WITH 400 RECOVERY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

HILL WORK TUT-15:00 MIN.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

RACE; 1:16:23

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TEMPO RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

RECOVERY RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

LONG RUN EASY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

SPEED WORK; 6X 800'S WITH 400 RECOVERY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TEMPO RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

TEMPO RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

LONG RUN; 1:14:59

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

SPEED WORK; YASSO 800'S WITH 400 RECOVERY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

TEMPO RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

LONG RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

TEMPO RUN 49:57

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.220.000.000.000.006.22

HILL WORK

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

LONG RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

10 K RACE; 53:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.160.000.000.000.004.16

recovery run; 37:33

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TEMPO RUN 1:10:22

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

LONG RUN; 2:00:28

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.220.000.000.000.006.22

HILL WORK; 53:47

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Recovery run at an easy pace, 8:50 mile no hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Tempo run; 1:07:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

TEMPO RUN; 33:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

LONG RUN 2:27:25

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

HILL RUN; 56:31

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

TEMPO RUN; 1:21:22

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

HALF MARATHON RACE; 1:41:33

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TEMPO RUN; 59:09

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

RECOVERY RUN. 45:01

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

TEMPO RUN; 1:28:52

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

TEMPO RUN; 42:27

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

TIME 2:56:46 LONG RUN

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Tempo run; 1:09:32

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Recovery run which I did in 39:07

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

TRIED TO DO A TEMPO RUN, MY GOAL WAS 10 MILES BUT I HAD TO CUT IT OFF AT NINE MILES TO GET HOME SO I COULD GET THE KIDS TO SCHOOL. FELT GOOD FOR THE FIRST 5 OR 6 MILES AND THEN LOST A LITTLE BIT AT THE END. AVERAGED ABOUT AN 8:43 in 1:18:43, I NEED TO GET FASTER, I FEEL GOOD NOW THAT I HAVE HAD TIME TO REST AND RECOVER.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

I did hill work today, it was hard. I was able to beat my 10k race time by 5 minutes. completed the run in 52:12 which is good, but I need to work on my speed. best pace for a mile was 7:00 average mile pace was 8:23.

Comments
From Sasha Pachev on Thu, Aug 24, 2006 at 12:08:28

Welcome to the blog.

Good job on being consistent this week, and on beating your 10 K PR.

What you lack right now is probably not leg speed, but the slow-twitch muscle strength and cardiovascular endurance. It does make it look like you like the speed though. To test if this is correct, go out to the track and run 100 meters all out after a good warmup. If you can break 18 seconds, speed is not your problem right now.

You probably should alternate hard and easy days rather than push hard every day.

From clayjr on Fri, Aug 25, 2006 at 09:07:32

Thanks for the advise, I will try that and see what I can do. I usually will run mon. thru- thursday take friday off and then to a long run on Saturday. Sunday is another recover day of course and then monday I will do speed work. I always start out with the intention of taking it easy on Tuesdays and Thursdays but then I feel good and start pushing it. My goal is to get to where I can train at a 7:00 mile pace but I don't know if that is humanly possible for me, but any advise on how to get there will be greatly appreciated.

Thanks, Clay

From Sasha Pachev on Fri, Aug 25, 2006 at 14:28:19

Clay - what matters is not so much your training pace, but your racing pace. That said, you should train at your race pace sometimes, but most people will not achieve the best results by always running at their race pace. This usually results in overtraining.

About 70% of your running should be done at a comfortable pace. At this point in your training you should probably dedicate two days a week to running fast. I would recommend running 3 miles hard, as if you were racing a 10 K Tuesday, and an 8 mile tempo run as if you were racing a marathon on Saturday + a warm-up and a cool-down long enough to make you feel like you've done your long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long run; 3:11:26, did lots of hills, more up than down. Had some sorness in my toes when I was done, almost like they were stiff. They feel better now, being Sunday.

Comments
From Sasha Pachev on Mon, Aug 28, 2006 at 11:05:57

Clay:

With your daily mileage, 20 miles is probably too long for your long run. I would keep it down to 15.

Regarding your question on the marathon pace. Predicting the correct marathon pace is an art. You should rely to a great extent on how you feel. For myself, I pick the fastest pace at which I can maintain some form of conversation without feeling uncomfortable. I also pay attention to the feeling in the legs - they should be working, but not strained.

Do not worry too much about trying to even or negative split. You will probably be 10 minutes slower on the second half no matter what you do unless you really underperform on your first half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I took it easy today, did 3 miles at a faster pace than what I usually do. Did a 2 mile cool down at the end to complete the 8 miles. Time was 1:10:08.

Comments
From Sasha Pachev on Tue, Aug 29, 2006 at 11:15:33

How fast did you go on those miles, and where at?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I did a recovery run of 5 miles, no hills. After my run I did upper body strength training for about 30 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

1:01:23, Hill work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Did an easy recovery run today of 5 miles time was; 45:51.

Comments
From Sasha Pachev on Mon, Sep 04, 2006 at 12:05:15

Was it flat or hilly, and how did you measure the distance?

From Clay Simmons on Tue, Sep 05, 2006 at 10:50:27

They where mostly flat, and I used my Garmin 205 to track the distance and time. I have found this to be very accurate.

From Sasha Pachev on Tue, Sep 05, 2006 at 10:52:41

I also found that Garmin 205/305 produce good results on flat terrain. If 9:00 feels comfortable, it is a good sign.

From Clay Simmons on Tue, Sep 05, 2006 at 10:59:57

I ran on monday and did 8 miles with some minor hills, Felt good. Time was 1:01:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

This long run I tried to take it easy, lots of hills and some flat area's as well, time was 1:52:20. Walked 18 holes of Golf after my long run at Hobble Creek Golf Course in Springville.

Comments
From Sasha Pachev on Tue, Sep 05, 2006 at 10:39:26

Good work. Any running Monday?

From Clay Simmons on Tue, Sep 05, 2006 at 11:01:40

Yes I did 8 miles with some hills, time was 1:01:20.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Averaged an 8:45 pace, wasn't feeling real good but felt betteras the run went on.

Comments
From Sasha Pachev on Tue, Sep 05, 2006 at 11:16:08

1:01 for 8 miles gives you about 7:45, not 8:45. If this is indeed the case, and you felt decent this is a significant improvement. A couple of months ago you raced 10 miles downhill at that pace.

From Clay Simmons on Tue, Sep 05, 2006 at 11:17:51

yes it was 7:45, my mistake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Recovery run; time was 45:11, mostly flat.

Comments
From Sasha Pachev on Tue, Sep 05, 2006 at 11:19:41

If you feel like running a tempo tomorrow, and do not mind running near my house in southeast Provo at 5:30 AM, give me a call at 801-356-3645. I'll be going about 8 miles at 7:30-8:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

My training schedule for the St. George Marathon called for a 90 minute run and so I took 10 miles easy enough to accomidate that time frame and my legs almost gave out on me towards the end, which was kind of surprising. I don't know if I am getting worn down from training or what but it was my worst feeling run to date. Time was 1:33:20, any advice anyone?

Comments
From Bill on Wed, Sep 06, 2006 at 12:52:23

did you eat well that day? gel packets? also hydration could be a factor. 1 month until St.george. keep up the good work.

From Clay on Wed, Sep 06, 2006 at 13:31:58

I had a banana and some rain gatorade and 1 gel packet before I left. I had another gel packet about half way through, I run in the mourning so I make sure I eat well each day before or after I run. I usually eat the same thing in on the mournings that I run so that is why I am surprised I had such a hard time. I can usually run 10 miles in my sleep without to much problem.

From Sasha Pachev on Wed, Sep 06, 2006 at 13:51:52

Describe "legs gave out" in more detail. How fast were you going? Did you try to run faster?

From Clay on Wed, Sep 06, 2006 at 14:10:13

I went at a slower pace than usual, which hasn't hurt me in the past. Time was 1:33:20 for 10 miles which is around 9:21 Mile. Just felt like I couldn't run another mile.

From Andy on Wed, Sep 06, 2006 at 14:48:15

You commented that you weren't feeling great on Monday's run as well. Do you think you could be coming down with something? Other than that, I would guess that it is the training catching up with you. You have gone from running 3 days a week to 5 days a week. Once you start your taper in 1 1/2 weeks the benefits of your hard work will start to show.

From Clay on Wed, Sep 06, 2006 at 14:54:27

Ya, know I have had a qweezy stomach for the last week and everytime I eat I get nausiated, maybe a touch of the flu. I am suppose to do a 5 mile recovery run tomorrow so I will see how it goes.

From Sasha Pachev on Wed, Sep 06, 2006 at 19:04:02

It does sound like you are sick. It makes no sense that you would run 7:45 pace for 8 miles one day, then do 5 recovery miles, and then not be able to break 9:00 pace the next day. If you had averaged 8:15-8:20 I would have said maybe overtraining. But if you cannot break even 9:00, there is something else going on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

I took off Thursday and Friday hoping I would have a better long run on saturday but I am still having the same problem, no legs. I felt good for the first 6 or 7 miles but then at about mile 10 I was really struggleing. I think I am going to go back to my flatter corse for my long runs this is really hilly, mostly up hill and then you come back the same way which is mostly down hill, so we will see how it goes for my last long run on Saturday before I taper for the Marathon. Time was 2:50:33.

Comments
From Sasha Pachev on Mon, Sep 11, 2006 at 12:45:47

Clay - long run helps only if you are ready for it. Otherwise, you will run a better marathon with no long runs at all. This is not to say that the ideal marathon is done with no long runs, just that a run that is longer than what your body is ready for that day makes things worse.

If you've skipped two days, a long run to make up the mileage, or just because you planned one is a mistake. It becomes too much of a shock on the body. Cramming approach works in school but not in running. If you've had a set back, just start from where it left you and patiently build up. If you get sick, and skip a couple of days, start with an easy 6 mile run.

Regarding taper - in this situation you should probably train as normal reducing the intensity a bit and making your long run shorter on Saturday up until around Tuesday the week of the marathon. Then start cutting back to about 50% of your normal training.

From Clay Simmons on Mon, Sep 11, 2006 at 12:59:44

I usually take off Friday, the thursday was because of the mild flu. My training schedule for the marathon was at 18 miles for my long run on saturday so I kept to that. I have been slowly building each weekend run of the 16 week training course that I have for the marathon. Am I doing this wrong?

From Sasha Pachev on Mon, Sep 11, 2006 at 13:34:53

The schedule taken from a running magazine is usually tailored to the average runner with the assumption of no setbacks. The problem with that is that there are no average runners, and setbacks happen more often than not. Rather than using a schedule, it is much better to listen to your body and decide what makes sense on a week-by-week and even day-by-day basis. A stress that exceeds your capability to recover from does more harm than good.

It is a good idea to have an overall plan of what you are going to do. Eg. - run N days a week (6 works best in my opinion), at least X miles a day unless there are setbacks, do M tempo runs, and Z speed workouts, a certain weekly mileage. But a daily schedule written in advance without the knowledge of today is essentially worthless and does more harm.

From Clay Simmons on Mon, Sep 11, 2006 at 13:50:37

I was running 25 to 30 miles a week before I started training for this marathon and I already have one under my belt this year, should I be running every day other than Sunday, what should I do with the marathon 4 weeks away.

I am confused.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.770.000.000.000.006.77

Speed work, 4X800 repeats with a 400 cool down between each time was 56:21.

Comments
From Sasha Pachev on Mon, Sep 11, 2006 at 12:35:54

How fast were the 800 repetitions?

From Clay Simmons on Mon, Sep 11, 2006 at 12:52:54

I have no idea I just know it was at a faster pace than my cool down and I was breathing harder. I didn't do it at a track, I just looked for my half mile splits and then I would speed up to a pace that was just above my comfort level for the 800 and then back back down for a 400.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

recovery run Time was 43:07

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

hill work up and down easy pace, time was 1:07:53, average pace was 9:20on mile splits.

Comments
From Sasha Pachev on Wed, Sep 13, 2006 at 20:46:55

Good training this week. How are you feeling?

From Clay Simmons on Thu, Sep 14, 2006 at 11:25:24

Thanks, I am feeling pretty good this week I have had good strength at the end of most of runs, I am ready to taper starting next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

recovery run time was; 53:07

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.200.000.000.000.0016.20

Long run with some hills tried to keep an even pace and not go all out. Felt pretty good through the whole run, time was; 2:30:10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Did a tempo run time was; 52:10.

Felt good through the whole run and felt like I had some energy left in the tank.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Nice recovery run, forgot my watch so I am not sure about my time on this one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.220.000.000.000.006.22

Hill run at average pace. Time was 53:02.

Comments
From Sasha Pachev on Wed, Sep 20, 2006 at 17:18:10

Good week so far.

From Brent on Wed, Sep 20, 2006 at 18:18:08

It seems from your race times that you should PR at ST. George. good luck. B of BS Rools out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.000.0010.20

Did this long run at an evan pace with a few minor hills, no problems. Time was: 1:28:10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

Tempo run today and I felt really good no hills fairly flat. Time was 48:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

Recovery run Time was 27:07. felt pretty good just took it easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Even pace run did a couple half mile splits (4:00) and then slowed down to not over do it for the tapering.

Comments
From Sasha Pachev on Wed, Sep 27, 2006 at 15:04:37

Good work this week so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I have jad a head cold for the last 5 days so I have taken it easy for the last 4 days or so trying to get ready for the marathon. Ran a 3 mile easy run time was; 43:11

Comments
From Sasha Pachev on Wed, Oct 04, 2006 at 13:53:23

Bad news, but it is still possible to recover from it and run a good race. Joe Wilson had a cold before St. George too. He still won.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.200.000.000.000.0026.20

St. George marathon, WOW, The head cold I had was really tough on me I felt pretty good through Veyo and half way up the Diamond Vally but then me legs really got tired and I had to slow down my pace. On mile 18 my cough started to hinder me a bit but I kept on trucking. I am feeling better today other than I am a little Stiff in my calfs, I am hoping that will subside in a few days. Time was 4:05:31 which is about 15 minutes better than when I ran Ogden in May. Considering my health at the time I feel pretty good about the whole week. I was really proud of my Older brother Curtis who just finished up his Radiation treatments for Lymphoma Cancer and was able to finish the Marathon. His Time was; 4:57:00. Way to go Bro I am Proud of you.

Comments
From Dustin Ence on Mon, Oct 09, 2006 at 10:27:11

Congrats on the race! and an inspiring story about your brother, I wish him well. Keep up the training!

From Andy on Mon, Oct 09, 2006 at 10:37:09

Congratulations on finishing faster than your Ogden time despite being sick. I think that your brother has posted on the St George marathon forum. It truly is amazing for him to accomplish what he did.

From Sasha Pachev on Wed, Oct 11, 2006 at 17:20:36

Congratulations on a PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Recovery day from St George Marathon, some lite stretching. Very sore in my calfs and quads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Did 20 minutes on my eliptical glider to work out stiffness, and some lite wieght training on my legs. Will start running tomorrow with a 3 to 4 mile easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Recovery run for the Marathon, had some pain in my right knee on the side which I had at about mile 14 in St. George. But I took some IBprofin then and it went away, didn't have any this mourning. Did 20 minutes on the Eliptical, and strength trained on my upper body for about 35 minutes. Stiffness has gone away in my legs and I feel like I am on the road again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Went 35 minutes on my eliptical glider and strength trained my abs and stretched for about 10 minutes. Will run tomorrow 5 miles at a lite pace.

Comments
From Sasha Pachev on Thu, Oct 12, 2006 at 10:00:15

Good idea.

From Clay Simmons on Thu, Oct 12, 2006 at 11:02:54

Sasha, what is the best way to train on a dailey basis, I know I can do 5 miles a day but then when Saturday comes what is the general rule to I duble that amount or just saty with 5 miles.

Thanks for all your good advise.

From Sasha Pachev on Thu, Oct 12, 2006 at 12:38:30

5 miles a day with 10 on Saturday is a good idea. Get used to that, and gradually increase the length of every run, but only do so if you are handling the training volume well. Race 5 Ks frequently to keep track of your speed.

From Clay Simmons on Thu, Oct 12, 2006 at 14:03:33

How soon do I increase my mileage? Does that increase include the weekly runs or just on Saturday? How much should I increase when I feel that my body is ready for more. Is it okay to run hills more than 2 times per week or do I keep it more easy and work on speed on the off days.

Sorry for all the questions, I just want to get stronger and faster, but I also want to do it the right way.

Thanks again.

From Sasha Pachev on Fri, Oct 13, 2006 at 11:14:45

Increase it when your body feels ready. It is a good idea to give yourself 3 weeks before increasing it again just to make sure your body is handling the new load well. Probably a good rule for you at this point is to add a mile a day when increasing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.300.000.000.000.005.30

Felt pretty good today, total time was 42:06. Did 2 miles at about an 8:00 pace and then backed off for the rest giving my knee a rest and not wanting to get an injury. Came home and stretched for about 10 minutes, and then did some strength training on my upper body for about 30 minutes.

My pace averaged out at about 8:21 for the 5 mile stretch, my goal is to get faster and then be able to keep the pace on longer runs and eventually improve my marathon and 10k race times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I felt really good today, ran 8 miles with some hills. I still haven't figured how to tell what my splits are with my Garmin 205. It showed that I averaged a 8:31 mile but I know some of my half mile splits were faster but then I had some 800 recoveries in there too. Total time was 1:05:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Did 5 miles on my treadmill, weather was to bad to run this mourning outside. Also did 35 minutes of strength training on the bowflex, upper body only. Time on the treadmill was 45:00.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I felt really good this mourning, I ran a tempo run of 5 miles and almost broke the 40 minute mark which is really flying for me. Time 40:37, my time on the in ward half was a bit faster than the outward half.

I didn't run yesterday because of the down pour and I had a slight thigh pull which was feeling better today. The day off seemed to help it and I don't feel that I have re-injured it by pushing with todays run. I am still trying to get over this head cold I have had for that last 2 and half weeks, I have developed a cough over the last week which is a concern, it is more up in my throat than my chest which is the reason I am still running and feeling pretty good.

Comments
From Sasha Pachev on Wed, Oct 18, 2006 at 12:36:30

Having a cold, an injury, and running only hard miles is not a good combination. You should probably jog 5 miles a day at a comfortable pace until both problems are gone. After that, make sure to warm up before and cool down after when you are running hard.

From Clay Simmons on Wed, Oct 18, 2006 at 13:27:53

Good point, its just that when I feel strong I tend to push it. I did back down on a couple of 400's but I do see your point. I hate this cold, I can not seem to get rid of it, It has been very frustrating.

From Curtis on Wed, Oct 18, 2006 at 19:48:39

I have a cure for your cold. Go to Hawaii and get a sunburn,Ha,Ha,Ha.

From Clay Simmons on Thu, Oct 19, 2006 at 09:57:45

Hey Bro, you need to enable your blog so I can send you a message back. And I am way ahead of you on Hawaii, Sunday connot come quick enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Recovery run, I took it easy today nursing an injury and trying to get over this head cold. Did 45 minutes of strength training on the bowflex upper body and legs. Time was 44:37.

Comments
From Sasha Pachev on Thu, Oct 19, 2006 at 12:57:06

Good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Did upper body work out for about 30 minutes, no running. I just got back from Hawaii where I did nothing but relax and let my body recover and listen to the waves. Will resume running today or tomorrow, I am still having some Jet Lag. Went home and ran 5 miles very slowly trying to get back into it after 10 days off. felt like I injured my left knee, I hope not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Did 5 very slow miles as my left knee was sore. 2.5 mile split was 27:00 finish time was 51:50. I was able to run slower with minor pain, did some serious stretching and some strength training with the bowflex to get some strength and flexability back. Hopefully nothing to serious, I will see in the mourning how I am feeling and then go from there.

Comments
From Curtis on Tue, Oct 31, 2006 at 17:56:46

I hope your not geting old like me. Don't fret to much about your knee. I'm sure you will be fine tommorow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

My knee was feeling so much better today, some of my speed came back. My total time was 43:02 I had a faster split on the way back in; 21:01, as opposed to 22:02 going out. I will be doing some strength training on my upper body tonight when I get home from work, I ran out of time this mourning. All in all I felt really good today.

Comments
From Curtis on Wed, Nov 01, 2006 at 19:36:45

Good job speedy. I'm glad your knee is feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

I did a recovery run today, 2.5 mile split was 23:00 minutes finish time was 45:52. Strength trained for 30 minutes with the bowflex, upper body only. I felt pretty good today, yesterday seemed better. The course was flat with one hill that had a 6% grade, length of hill was .2 mile. Next week I hope to but a little more hill work into my workout, I am still trying to get my legs under me since my vacation.

Comments
From Sasha Pachev on Thu, Nov 02, 2006 at 11:47:26

Great training this week. Just keep it at 5 miles a day 6 days a week, comfortable pace, for another couple of weeks before increasing the mileage.

From Curtis on Thu, Nov 02, 2006 at 16:59:18

I aprreciate your nice comments. Your a gret brother. It is fun to share something incommon with you. I love to ggo running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Today I just started my watch at the beginning of my run and didn't look at it until I was done, I tried to just keep an even pace that was comfortable. When I finished the run I was pleasently surprised with a time of 43:29, which is not exactly blazing speed but it was respectable for me.

After my run I strength trained on my legs for about 15 minutes and also worked my upper body for 30 minutes.

Also did some stretching before and after my run

Comments
From Sasha Pachev on Fri, Nov 03, 2006 at 13:51:45

Good work. I have changed your template from just miles to fast/slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.002.000.000.005.00

I just did a nice easy comfortable pace on this day. Total time was 43:29, after my run I did some stretching for about 10 minutes and worked out on my lower body for about 20 minutes.

I felt pretty good for the whole day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.004.000.000.005.00

Speed work today. My 2.5 mile split was 20:33, my in ward half was under 20 minutes, total time was 40:19. I felt really good through the whole run, monday's are always good for that.

Worked out on my upper body for about 45 minutes, felt really good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.001.000.000.005.20

Tryed to do a recovery run today, 2nd mile split was done in 8:10 total time was 45:20 the other 4 miles done at a comfortable slower pace, mostly flat.

Worked out on my lower legs after my run for about 15 minutes, feeling o'kay for the most part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

My legs were just not feeling it today. I don't know if it was the light strength training I did yesterday or just tired. I usually strength train on my legs once a week and my upper body 3 times a week so I am kind of thinking that maybe that was reason.

Total time was 45:23, but It felt alot longer than that, if you know what I mean. Strength trained my upper body for 20 minutes and did some stretching for 10 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Legs still are not cooperating, struggled from the beginning. Total time for the run was 47:05. Hopefully tomorrow I will see some better results, I felt really good on monday and tuesday with my recovery run. But yesterday was tough and today was about the same. My time was worse because I slowed down and jogged the last half mile thinking I needed the rest from the week.

Look to a better day tomorrow.

Comments
From Curtis on Thu, Nov 09, 2006 at 18:15:47

Your looking good. Don't be to hard on yourself. Remeber you did have that pretty bad cold for a while. I think your doing pretty awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.004.000.000.005.00

I finally felt like I had my legs back today, well some what anyway. Total Time was 44:05, I tryed to take it easy even though I felt better today. Did one mile at Marathon pace which was 8:00, mile # 2, and then took it easy on the other 4 miles.

I am going to try and do some Hill work tomorrow, just for a little change of pace so I will see how it goes with that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.003.000.000.006.00

I did some hill work today, ran up Harry Davis hill in Salem. Its a mile straight uphill and it is brutal, felt pretty good for most of the run. It felt good to get some hill work done, I took it pretty easy on the hill going up and then on the way down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.004.000.000.005.00

Speed work today, total time; 41:29. I felt. Worked out on my upper body with my bowflex for 40 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.001.000.000.005.00

Tryed to do a recovery run today. Injured my right calf, just a pull, other than that I felt pretty good. My Calf is really sore, will ice and stretch throughout the day to get ready for tomorrow. Total time was 43:04.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.005.000.000.005.00

I finally broke the 40 minute mark that I have been working towards. I only did it with 3 seconds to spear but that counts. Total time was 39:57 not blazing speed but quick for me.

Comments
From Curtis on Thu, Nov 16, 2006 at 19:24:11

Way to go Bro. I don't know if I will ever be able to do that. That's awesome. I quess the calf is feeling better?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.002.500.000.005.00

Total Time today was 41:33. I missed yesterday for nothing more than I couldn't get my lazy butt out of bed, but I might try a long run of 10 miles tomorrow, It depends on how I feel. I was faster going out than the inward half. I don't know why that is but I think I just wasn't paying attention, we will see how tomorrow goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.008.000.000.0010.00

I ran a tempo long run today and tryed to keep an even pace. The course I ran had some moderate hills and some flat areas. I felt really good through the whole run. It was a beautiful mourning.

Total time was 1:23:19, the day before I felt like I strained my right calf. It has been sore most of the weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.004.000.000.005.00

Another tempo run with some sprints. my calf is still a little sore it didn't bother me to bad. On some of the sprints I tryed not to push it. Worked out on my bowflex, upper and lower body for 55 minutes. Also stretched for 10 minutes,

total time for my run was; 42:12.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

I am increasing my mileage this week by 3 miles, which is the 10% rule. I will have three days of 6 miles each and then three days of my regular 5 mile jaunt.

Total time today was 50:06 for my first 6 miles. On Saturday I will try and run a 10K to see what my speed time is. I felt a little weak today when I started out but when I got loosened up things went alot smoother, felt better.

Every kid in our house hold has had the FLU so I am just praying that I don't get it, I do not like throwing up.

Comments
From Curtis S. on Tue, Nov 21, 2006 at 19:04:57

I hope you don't get the flu. I don't like throwing up either. Good luck on your miles this week. My leg hurts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.004.000.000.005.00

I did a total recovery run today. I pushed it pretty hard yesterday for the 6 miles that I ran, and boy did I feel it this mourning. My outward time for my 2.5 mile split was 21:04, total time was 42:26.

Tomorrow is my next 6 miler and I think I will be taking it slower for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

What a beautiful day for a run. Started out kind of slow with the wind in my face, but as I got lossened up I felt really good. My goal was to get under 50 minutes for the 6 miles and I was right on pace, then at my 3 mile split the wind changed and it was at my back so I took advantage of it. My inward half was slightly down hill but mostly flat so I picked up the pace. What was amazing today was that I was able to sustain the pace that was letting me reach my goal, Total time was 49:01.

My right calf is still a little sore but it doesn't seem to bother me while I am running, it does get sore after I am Done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.004.000.000.005.00

Tryed a recovery run today but I ended up with a total time of 40:33. When I started I felt a little sluggish but then my body loosened up and I started to push it. Backed off for about a mile and then towards the end I picked it up to finish strong.

Tomorrow I will be doing some hill work for my last 6 mile increase for the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

I did some major hill work today. Ran up Harry Davis Hill in Salem which is about a mile and a half with a 10% grade then turned around and ran back down. Finished with some level ground running, felt pretty tired going up the hill recovered coming down. But my lungs didn't feel real great going up, I have been trying to run that route once a week, usually on Saturday. Total time was 52:03.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I just tryed to do a nice easy run this mourning, I thought I would give my body a break. I really pushed it hard last week so It felt good to take it a little easy today. I also did 35 minutes of upper body work out on the bowflex. Total time was 44:03.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I did 5 miles on my tredmill as there was to much snow out side, total time was 42:19.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

It was very Icy and snowy again today so I had to go slow. It was very cold as well. Once I got going I warmed up and it wasn't to bad, total time was 46:36.

I also worked out for 40 minutes on the bowflex, upper body only. I hope the roads clear a little bit better today so its not so icy for tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.005.000.000.005.00

Today was one of the coldest days in a long while. It was in the single digits and I about froze. I was going to go 6 miles today but it was a little cold so I did a speed run and had a PR for 5 miles; 39:47.

I hope tomorrow will be a little warmer, I can handle it in the 20's but below that it can get a little scary.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.006.000.000.006.00

Boy it was 20 degrees warmer today and man did it feel good, 24 degrees. That is alot better than 0 degrees. I ran a tempo run today, 6 miles total time was 48:37. I felt really good and I was able to keep the same pace throughout the whole run which was very encouraging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.006.000.000.007.00

I felt a little sluggish today, I did a warmup run of about a mile and then picked it up the rest of the way. My average pace was 8:27 but I was able to do the total run in 58:58 which is pretty good for me. I am trying to learn to hold the same pace throughout each run which I have been able to do. I seem to be able to do that even if I am in a recovery run which is what I was doing today. My first 3.5 mile split was 29:57, when I started back I felt a little drained of my energy I must not of had enough calories yesterday.

I am looking forward to my monday mourning run hopefully I will feel better and stronger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.005.500.000.006.00

I felt really good this mourning. It was beautiful mourning for a run, the bright moon was in full bloom and it was a very crisp mouring. Started with a 6 miler, I did a .5 mile warmup and then made then 3 mile turn in just over 23:13. My inward half was a touch slower my total time was 47:50, with an average pace of 7:56.

I also did a 40 minute workout on my bowflex upper body only wieght training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

I tryed to take it easy today and just do a recovery run. I felt pretty good, it was still cold though, but not bad once you get going and get warmed up; Total time was 50:17. Fast mile split was done in 8:00 minute.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.001.500.000.006.00

I was not feeling the best today, but I ran some tempo half mile splits. My first .5 mile split was 4:00 the next one I did in 3:50, the third one I ran in 4:03, I ran a 800 recovery between each one My total time was 51:28. My legs were pretty much gone today, I don't know if it was the cold weather or if I have pushed it to hard this week.

I will see how the old legs feel tomorrow, and I hope they will cooperate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

Ran a tempo run this mourning, ran 1 mile warm-up and then went into my tempo run total time was 49:34. I felt pretty good for most of the run, I didn't run yesterday. I have been feeling alittle burned out lately, so I took a day off to re-charge my battery so to speak. I am going to try a 12 mile long run tomorrow with some hill work mixed in so I will see how it goes tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.008.000.000.0010.00

I ran a little bit more today than I usually do for a Saturday. Tryed some hills and it was good to kind of go a little further to see if my legs could handle it. They did pretty good until I had about a 400 left to go, total time was 1:25:06.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

It was very snowy today so I really took it easy, I was able to do one mile at a faster pace. I had a stretch of road that was clear so I picked it for about mile, that split was 8:05. Total time was 53:22, very slippery.

I also did 35 minute work out on my upper body, (strength training).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

I was not feeling real good today. My legs were mush! Total time was 51:22. This was by far the worst feeling that I have had to deal with for a while, I am hoping for a better day tomorrow.

Comments
From Curtis on Wed, Dec 13, 2006 at 17:07:30

Don't worry Bro. your legs will feel better soon. Everybody has a down day now and then. Besides your Supper Rambo.

Your an awesome Bro. to. Have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

My legs were gone again today and I just wasn't feeling right so I only did 5 miles at a very easy pace. I don't know if I'm coming down with something or if I am just getting lazy. I sure haven't felt good its like I have know energy. I don't know, mabey I'm over training, It doesn't feel like it though. I also did 35 minutes of strength training, upper body only. Total time was 43:17.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Reocvery run today, I just tried to keep an even pace for the whole run. Total time was 51:11. For the most part I felt a little better today, but still not 100 percent. I also did a work out on my upper body for 40 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

I finally was able to run today we had so much snow on saturday that it was impossible to run. I have been fighting a small head cold and not feeling real great which made it difficult to run yesterday. But today I just descided to carry on no matter how bad I feel. Total time for the run was 49:11, when I started out I felt really sluggish but as I got warmed up I felt better. I will be seeing the doctor today to see what is going on with the I am feeling.

Comments
From Sasha Pachev on Tue, Dec 19, 2006 at 16:29:14

A good place to go when there is a lot of snow is the South Fork of the Provo Canyon. They plow it frequently, but there are not a lot of cars.

From Clay Simmons on Wed, Dec 20, 2006 at 12:27:41

I wish I lived closer to that area, I just don't have time in the afternoon to run so I have to stay close to home and run in the mourning. Usually the road are plowed over here in Salem but when you have a foot of snow it makes it kind of hard to keep up on it I quess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Today was so cold I thought I was going to die. It was brutal, My time showed it to0; 53:11. I had the same layering as yesterday but it must of been colder today than yesterday my upper core was just about froze. My head cold is still the same I don't have alot of energy. I went to the Dr. yesterday and he put on something to help me kick it, so we will see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Did 4 miles on my treadmill and 2 miles on my eliptical glider total time 55:00 minutes. It was way to cold out there today and with my head cold I didn't feel like breathing in the gunky air. I have a serious frog in my throat and I am not feeling real great, I will see what tomorrow brings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did 40 minutes on my Nordic Trac. I am still having a problem with my Calf on my right leg so I am trying to work out the stiffness. I am planning on hitting the pavement again tomorrow, I have my fingers crossed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.600.000.000.000.004.60

Re-injured my right calf today, very painful. Had to turn back at about the 2 mile mark and ended up run-walking just to make it home. Iced it when I finally made it home, but I have not found much relief. I have been limping all day and it is painful, My brother-inlaw is a physical therapist and has advised me to take 4 to 5 days off. I can do the eliptical glider but no impact training, hopefully I can get it healed up before the New Year is upon us so I can really start training again, we will see.

Merry Christmas to all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still have in-jured calf and trying to take it easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Caught the FLU over night, it is now 3:00 and I am feeling a little better Calf feels like it is on the mend but will continue to listen to the DR. and take it easy. Can't do to much after having the FLu I am very week and I have no energy.

Comments
From Curtis on Wed, Dec 27, 2006 at 16:10:53

Hey Bro. sorry to here that you have the flu. Hope you get feeling better. Best thing to do is get plenty of rest and drink lots of liquid to flush out your system. You in my prayer's Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I worked out on the elipitcal glider today, total time 40:00. My calf felt pretty good. I am going to try and run tomorrow and see how it goes, my goal is to do 5 miles and just test it and see how it holds up.

I also did 40 minutes of upper and lower body wieght training

I will try and keep an even pace tomorrow I don't want to over do it and injure it again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I was finally able to run this mourning. I didn't push it much at all and tryed to keep an even pace, roads were snowy and slick so it made it easy to take it slow. My Calf was a little sore when I got done but it seems to be recovering quicker than it did last Saturday. I will see how it feels tomorrow to see if I can run again, i also did 20 minutes of strength training of my upper core area.

Comments
From Sasha Pachev on Thu, Dec 28, 2006 at 20:38:14

Congratulations on overcoming the sickness. Keep up the training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Total time today was 45:46, which is about 5 minutes slower than I was about 10 days ago. My legs are still gone from having the Flu and my right calf is still bothering me from running on the treadmill one day last week when there was to much snow outside to run. I am going to try and do 6 easy miles tomorrow to see if I can handle it leg wise and calf wise. I will see how things go then to see if I need more time off to heal from this nagging injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

I finally was able to get some of my speed back today, I am still not 100 percent but I feel like I am on the road to recovery. My calf still bothered me for the first mile until it got loosened up and then it felt alright, but still nowhere near 100 percent maybe 75 percent at best. My over all time was 51:05 for the 6 miles which is on the right track. I also did 20 minutes of light leg wieght training and core area.

It was a beautiful mourning for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
832.690.00108.500.000.00941.19
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