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May 2009

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Location:

Providence,UT,

Member Since:

Apr 18, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


no heart attack yet

 

 

Short-Term Running Goals:

turn 50 and have a colonoscopy done


Long-Term Running Goals:

avoid open heart surgery

Personal:

I am a 50 year old biochemistry professor at Utah State University in Logan.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Precision 9 Lifetime Miles: 255.80
Saucony Triumph 5 Lifetime Miles: 97.70
Vibram Five Finger Sprints Lifetime Miles: 242.26
Wave Rider 11 Lifetime Miles: 342.95
Mizuno Wave Ronin Lifetime Miles: 183.31
Brooks T5 Lifetime Miles: 107.40
NB 790 Pair 3 Lifetime Miles: 244.65
Hoka Bondi B Lifetime Miles: 758.08
Hyperspeed 3 Pair 3 Lifetime Miles: 74.03
Nike Free Plus Yellow Lifetime Miles: 70.60
Kinvara 2 Lifetime Miles: 53.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.5610.606.207.40109.76
Saucony Triumph Miles: 3.00Saucony Triumph 5 Miles: 15.10Mizuno Precision 9 Miles: 18.60Montrail Hardrock Miles: 7.00Mizuno Wave Precision Miles: 6.00Vibram Five Finger Sprints Miles: 11.00Asics Speedstar Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

found out my daughter received the Thomas S. Monson Presidential Scholarship to BYU. that is better than running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

studied for the AP chemistry test. Oh, I mean I spent the day helping my daughter study for the AP chemistry test

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

I hopped on my old chromoly road bike and knocked off a pretty brisk 27 miles, from Providence to my cousins house in Paradise and back. Got hit by the thunderstorn at Millville on the way back. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

50 minutes water running 5 x 5 minute intervals. they drained the main pool that has the deep diving pool I use so I ran in a corner of the stupid other lap pool, but it is only over my head for about 6 feet so it really sucked. no water in the main pool for 3 weeks. I am screwed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

low on training options... so I hit the elliptical again. I found that the elliptical knee problem can be helped by a compression band below the knee cap. about 45 minutes with some 4 minute intervals at about 160 HR

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 mile track 7:00

34 lengths pool kickboard

Saucony Triumph Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.140.000.000.003.14

20 miles bike. nice local squall up BF canyon forced me back.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

45 minutes elliptical

2 miles treadmill 7:00 pace


Saucony Triumph Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.100.003.10

biked to zollinger park, then ran the providence sauerkraut days 5K route just to see what i could do being so out of running  shape. 6:28 pace over the 5K, which is an accurate course, running about as fast as i felt I could. Then I tucked my beaten tail and biked home, all up hill the long way.  but my foot felt OK. I will try to put in 3 days next week of low miles  if I can.  If all goes well I will start testing whether the FIRST program works by following the training program for DN 10K, starting end of May.

Saucony Triumph 5 Miles: 3.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.003.507.00

I have found cross training does not help your speed.

2 x 1600 6:00, 6:03

1 x 1200 4:38

1 x 800 3:00

At least I can run without hurting. But just 3 days a week from here on.

I just want to get in good enough shape in the next two weeks to pace by brother in Boulder in the BB for his 50th birthday. I want to push him down to 42:00 which would be a PR for him.




Mizuno Precision 9 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

kicked in the pool 36 minutes, 38 lengths. i think i probably kick really poorly, i have no technique. but i am not chasing michael phelps so i guess it doesn't matter. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.003.100.005.70

ran my sauerkraut days 5K course again today. I managed to run it 8 seconds slower than last time, 6:32 pace.


Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.720.000.000.002.72

biked 29 miles 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.400.000.006.40

AM- sort of a tempo run attempt that fell apart due to a nasty attack of post 29 mile bike ride ... never mind you dont want to know. really you dont.

pm- father son campout up prov canyon. cutting marshmellow sticks for my twins with a schrade razor sharp knife. being stupid and not paying attention. result- a hasty ride to the emergency room and ten new stitches, and now i type with one hand for awhile.

and i shoul have run ogden today. just an omen or something i guess.

 

Saucony Triumph 5 Miles: 6.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.100.000.005.60

3.1@6:42

Saucony Triumph 5 Miles: 5.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

river trail entrance to spring hollow campground and back 8:18

Montrail Hardrock Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

8x400

80 seconds
82 seconds
82 seconds
82 seconds
80 seconds
85 seconds
81 seconds
84 seconds

Mizuno Wave Precision Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Boulder CO, got some vibram five finger sprints and tested them out on a short run on a dirt trail. they are pretty fun, except the dirt was actually mud from all the rain so they got broke in and dirty fast

Vibram Five Finger Sprints Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

ran the bolder boulder 10K with my brother. not going to count it as a race report because I didn't race, I just ran with him for his 50th birthday, trying to pace him to a PR. I had an A wave bib but ran with him out of the B wave, which is the fourth wave and has a 44 minute qualifier (the A wave is a sub 38 qualifier). I was pretty annoying, egging him on and trying to push him, trying to get him to follow me on surges, bouncing around, we ended up finishing in 43:47 whcih was his second best time so we did OK. Had alot of energy left at the end so I ran about the same pace back to my bike near the start.

Foot and shin splint still aggravating me a little, now I am going to have to decide whether to quit for a couple months and heal them completely and start up fresh for the fall or try to run through this so I can do July 4 and 24. Upside of taking a couple months off is I can just go hiking and camping with the kids, which I prefer to do in the summer anyway, while I heal properly.

Asics Speedstar Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

After reading "Born to Run", a kind gift from Rocinante, and seeing his initial success with five fingers, as well as Sasha, I have decided to put the barefoot running philosophy to the test. The idea is that high end running shoes are causing our injuries and running in a minimalist fashion will actually strengthen us and prevent injuries. What do I have to lose? OK- so I bought the vibram five fingers, got the sprint which has a strap. They are bright red and ugly. Breaking into this slowly- maybe two days a week unless my foot feels worse then I will stop completely. So here is data from test day 2:

4 miles up and back on river trail, with about 0.3 of that on single track to see how they perform off road. I am not brave enough to try these things on pavement.  The five fingers feel good, they are comfortable. I could feel the rocks under my feet but nothing painful. The idea is your feet get the input from the ground, with no shoe padding to interfere, and adjust/adapt accordingly, and without cushioning your feet and calves strengthen naturally. I was definitely landing on the ball of my foot, no heel striking. I counted my foot turnover at random points going up and down and found I automatically had increased turnover by about 12 fpm, from 180 to about 192. No obvious pain in foot, sore spot in shin did not increase.  If I feel OK I will do a little track work tomorrow in light trainers. I am ditching all the cushioned trainers for the bulk of this experiment I am performing, will only use them when (if) I can do long runs.I am just playing around for awhile to see what happens.

easy pace not really affected by the "shoes": up at 8:12, down at 7:35, I wouldn't have dared go faster than that. My guess is these are best suited for easy runs- which is what I intend to use them for.


Vibram Five Finger Sprints Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.001.905.50

important update: just realized I carry the exact same brooks water bottle as Scott Jurek and also have the same protec IT band he has. Maybe a sign it is time to make the leap to ultras??

 

day 4 of rooster light shoe/five fingers running experiment.... 5  x 600 in asics speedstars with 300 recoveries. Thought I ran 6 x 600 but can't find a 6th lap on my watch (??) so I will count it as 5 x 600. who cares.  Ran to track and back on grass as much as possible, on park strips and cemetary, avoiding asphalt and concrete like the plague.

Splits: 2:04, 2:04, 2:05, 2:08, 2:06 averages out to 5:36 pace.

speedstars are kind of a lightweight trainer or borderline flat for mid range road races. no foot or shin pain to speak of. calves are really sore though, probably from the five fingers and all the heel raises I am doing to boost my calf strength.  tomorrow I think I will do a long bike ride as a recovery day.

Asics Speedstar Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

ummm... I rode my bike to work. and home again. and went to cub scout pack meeting. and helped my man-servant son mow the lawn. and whacked some weeds. that's about it. I also joined the group "barefoot ted" on facebook.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.100.000.007.10

track and band practice field. 2 mile warmup five fingers. 5000 m  tempo in shoes on track, 20:08, 6:30 pace. 2 mile cooldown five fingers, using a loop spanning track and band practice field (grass). five fingers are more comfortable on grass than on track, or a gravel trail like river trail. I will probably stick to grass and track with them from here on.


 

Mizuno Precision 9 Miles: 3.10Vibram Five Finger Sprints Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

first dam parking lot to Spring hollow campground and back with Joe Furse, beautiful morning, lots of runners on the trail but we passed em all. we would have passed Cody and Jon too if they were going the same way, good thing they were coming down as we were going up. Joe pushed me good, wore me out, good run, perfect weather.

1st dam to single track: 2.62 miles@7:46
single track secton up, 0.95 miles @8:55
single track to spring hollow CG and back to single track, 1.38 miles@7:16
single track section down, 0.95 miles @8:50
single track to first dam, 2.62 miles@ 6:57
overall pace 7:41

Mizuno Precision 9 Miles: 8.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.5610.606.207.40109.76
Saucony Triumph Miles: 3.00Saucony Triumph 5 Miles: 15.10Mizuno Precision 9 Miles: 18.60Montrail Hardrock Miles: 7.00Mizuno Wave Precision Miles: 6.00Vibram Five Finger Sprints Miles: 11.00Asics Speedstar Miles: 13.50
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